The Fit Christian Magazine May/June 2012 by His Work Christian Ministries

The

FC Fit Christian

A Christian Health & Fitness Magazine

Take Steps Toward a Healthier Lifestyle

Spotlight: Tarrah Smithson

Living the Good Life,

Naturally

The Daniel Fast

For The Boys Mentoring Boys Changes Lives

May/June 2012

Hope and Healing for Her

Help for Women Alcoholics and Their Families

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 Theresa Rowe Shaped by Faith 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.

© 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.

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.

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

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

Get Social with The FC Magazine!

On FitChristian.com: We have new articles on Food, Home & Lifestyle and Lawn & Garden updated weekly each Monday morning. Food Page Delicious Ideas, Videos, Weekly Articles, Featured Recipes,& Our Recipe Database all on one easy to find page.

Recipe Search: Search from thousands of recipes and find that perfect recipe for your next family meal. New! ● The FC is Going On The Air! More online… ● Gluten Free Cooking Column by Stacey Johnson ● Reader Submitted Content–Got a story to share? We want to share it with our readers! Coming Soon: UWe are working on a re-design of our Web site to increase your viewing and reading experience.

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Features

1Living the Good Life, Naturally Everyone has the power to make a positive impact on the world around them, whether it's choosing locally made products, making environmentally friendly home solutions or helping those in need….

5 Hope and Healing for Her It's just a few drinks with dinner, or some wine to unwind at the end of the day that's not a problem, right? For some women, it's not. But it's estimated that 5.3 million women in the U.S. drink in a way that threatens their health, safety and general well-being. It's a significant women's health issue that more people need to be made aware of….

7 For The Boys

Only Online… FitChristian.com has is expanding, bringing you more interviews, more articles, more videos, and more!

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3 The Daniel Fast

Each day we’re bombarded with advertisements that guarantee instant happiness and fulfillment if we simply buy into their products: Get rich quick! Lose 15 pounds in a week! Find the love of your life! Even though we understand that such messages don’t truly deliver, we’re often tempted by their promise of immediate gratification. We’d much rather bypass any hard work that’s involved and get right to the results….

24 Spotlight: Tarrah Smithson Tarrah Smithson, who will celebrate her 32 birthday on May 21, is a “newbie” in the field of competitive fitness, and a District Sales Coordinator with Aflac. She received her Bachelor’s Degree and double major in Marketing & Management from the University of Arkansas-Monticello. Tarrah just started her bodybuilding/fitness journey in February 2011. Read her interview, only in The FC Magazine….

We are celebrating NINE YEARS of publishing on May 9, 2012. Join our celebration by entering our drawing! The drawing will be held May 9, 2012. US/Canada Addresses only.

Enter Today at FitChristian.com/giveaway

Departments

10 Kids4Christ Cooperative Games for Fitness & Fun | Reverend Fun | Em Doodles | Memory Verse | Word Search

15 Food & Nutrition Delicious Ways to Inspire Meals | Gluten-Free Recipes for a Better Brunch | Add Produce to Your Family Dinners

31 Exercise the Right Way Take Steps Toward a Healthier Lifestyle | Realistic and Livable Tips for a Healthy Lifestyle

35 Spiritual Fitness Through the Bible: Familiar Patterns | Pastor’s Pulpit: Pastor Jonathan Carey | Book Review: Hiking Through

Columns

13 The Herb Guy God's Healing Herbs: The Deadline and the Herb Guy

22 Gluten Free Cooking Raising Gluten Free Teens

31 Shaped by Faith The Power of Life … or Death

Fitness Events 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 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 To list your event here for free, email the information to

We are in need of Associate Editors, Proofreaders and Typesetters. If you are interested in volunteering a few hours per month to help keep The Fit Christian Magazine’s Editor from losing her hair, please email her at editor@fitchristian.com

editor@fitchristian.com

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Greetings in Jesus! I can hardly believe May is upon us, with the summer months inching so ever close. I am already thinking of backyard BBQs, Frisbee on the beach, and sunset walks along the shore. Of course, being here in Key West, Florida, I don’t need to wait for summer for all that :) Another thing that May brings, is The Fit Christian’s anniversary–and this year we are celebrating nine years! I want to thank all of our dedicated, loyal writers who have volunteered along with me all these years to get the magazine published for all to read, free online. And I want to thank all of you–our readers–for without you , there would be no purpose to publish. So, Thank You! Join in the celebration by entering our biggest giveaway of the year! Happy Reading!

Winner of Easter Daniel Fast Giveaway: Lola Terry of South Carolina Current Giveaway: Ends on May 9th in celebration of The Fit Christian Magazine’s 9th Anniversary! Enter Today before it’s

This new adventure for us as missionaries in Key West has been a ride. We have been welcomed as family, have made new friends, and are learning more about servant-leadership and just plain servant-hood. God never fails to provide for us, or even astonish us with His plans for our lives. I am humbled by all He has done, and all I see transforming before me (or should I say “who”). Chris has been making friends and really enjoying fellowship with the youth group here, where he not only gets to have some fun with peers, but also studies the Word and prays with them. He is even openly confessing his faith in Christ, which he used to hide and sometimes did not acknowledge. It helps that his new friends are also Christian. He was able to go with his youth group recently to West Palm Beach (I know, lucky duck, right?!) for a day of serving–his first mission trip without Mom! He really enjoyed it, and I am grateful to God for that opportunity that he was given to serve others.

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Giveaways!

too late!

FitChristian.com/ giveaway Upcoming Giveaways: Submit you “Daniel Fast Friendly” Recipe for a chance to win your copy of The Ultimate Guide to the Daniel Fast by Kristen Feola! Contest Begins May 14, 2012!

Photo courtesy of Getty Images

☼ Joining a CSA (Community Supported Agriculture). These are partnerships between community members and local growers. Through a CSA, you can buy what are essentially "shares" in the harvest each week. Pick up your goods from the farm or another pickup location, such as a grocery store, and enjoy fresh, seasonal ingredients.

veryone has the power to make a positive impact on the world around them, whether it's choosing locally made products, making environmentally friendly home solutions or helping those in need. These actions can be beneficial to your family, your neighborhood and your local community. It's the simple things that make a difference.

Copeland offers simple tips on how you can live good naturally, starting today. Be a Local Copeland says, "Your neighborhood is full of inspiring people, places and things. Connect with and support those who surround you." This includes:

Eco-expert and author Sarah Copeland blogs about her everyday food and lifestyle experiences on EdibleLiving.com, a website that helps readers discover easy and innovative ways to live the good life, naturally.

Eating locally sourced food Buying food that is grown and produced nearby cuts down on the number of miles between the food and your plate. It also means supporting local farmers and agricultural businesses. There are several ways to find locally sourced food:

"For me, good, natural living starts with the little things," notes Copeland. "No matter how big or small the action, every one of us can take steps toward making the world a better place."

☼ Shopping at farmers markets. You can find fresh local produce, flowers, honey, breads and more. ☼ Eating at restaurants that source ingredients from local farms.

Hosting a community potluck Ask neighbors to cook their favorite dishes with ingredients they've picked up from the farmers market. Good food creates good memories. The Natural Way "Natural foods and products are better for you - and Mother Earth. Take time to think about what you're putting into your body and into the ground," recommends Copeland. For instance: Eat greener Go green - literally - by growing your own herbs and vegetables. There's no faster way to enhance your meal than by adding freshly chopped chives, parsley or mint to your plate. Plant a windowsill herb garden so you can snip and serve up a bit of green in every meal you create.

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Do the most with compost Help your garden grow by composting, nature's way of recycling. By biodegrading organic waste, such as food, grass trimmings, leaves and wood, you can create valuable organic fertilizer. Best of all - it's free. You can compost your waste by simply discarding kitchen scraps and yard clippings in a bin. Once it biodegrades, you'll have a dark, rich soil perfect for your own harvest.

- and many will come pick them up from your home. There's always a way to repurpose. Give your time Volunteering is a great way to create good in your community, and you'll feel great doing it. Look for volunteer opportunities that fit your abilities, passions and schedule. Enjoy gardening? Get involved by planting and maintaining your local community garden. They always need help weeding and seeding. Show them the money Support local charities and organizations with monetary donations. Financial support, big or small, helps them provide services to others and keeps organizations running. "You can make a difference no matter where you live, for both yourself and your community," Copeland suggests "Simple, thoughtful actions can help you live the good life, naturally."

Clean naturally Choose cleaning products that are effective but have less-harmful impacts on the environment.

Rebuild, Reuse, Recycle Make a positive impact on the environment and your lifestyle with these clever ways to keep things out of the landfill:

Do Good for Your 'Hood "I support and create good in my community by volunteering my time and giving gently used items to others," says Copeland. Here are additional ways to live the good life.

☼ Save your finished wine bottles to serve chilled tap water. Or, add a few tablespoons of elderflower syrup and a sprig of fresh thyme for an easy afternoon drink. It refreshes your kitchenware as well as your palate. ☼ Did you know you already have a wine cellar? Store wines in your basement or garage and cut back on the energy required to cool an overloaded fridge.

Donate Food banks need non-perishable items throughout the year. Find a local food bank and see what will best fill its shelves. Other organizations take unwanted furniture, clothes and household goods

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☼ Use reclaimed wood - it provides the perfect structure to grow vine plants like grapes or cucumbers. ☼ Up-cycle vintage plates from a yard sale. It uses 100 percent less energy than it takes to create a new set of plastic ware for your outdoor entertaining and adds charm to the table while conserving energy. Source: The Naked Grape

For more fresh ideas on how to live the good life, check out Sarah Copeland's new book, "The Newlywed Cookbook: Fresh Ideas and Modern Recipes for Cooking With and For Each Other" (Chronicle, 2012).

Choose wisely Products made with sustainable practices give Mother Nature a bit of a break. Select brands and products that are continually improving their operations to help minimize their impact on the environment. Products like The Naked Grape wines not only taste good, but they do good, naturally. Created using 100 percent sustainable winery practices, The Naked Grape uses the highest quality fruit to craft honest expressions of the grape's natural flavor. Not to mention, it pairs perfectly with fresh-picked fruits and veggies. Learn more at www.TheNakedGrapeWine.com.

The Daniel Fast © Kristen Feola

ach day we’re bombarded with advertisements that guarantee instant happiness and fulfillment if we simply buy into their products: Get rich quick! Lose 15 pounds in a week! Find the love of your life! Even though we understand that such messages don’t truly deliver, we’re often tempted by their promise of immediate gratification. We’d much rather bypass any hard work that’s involved and get right to the results. When it comes to knowing God, though, there are no shortcuts. If you truly want to grow in your relationship with him, you must be willing to put forth some effort. You have to get to the point

where you say, “Lord, nothing is more important than you. I’m ready to sacrifice my time, my physical comfort, and my desires so I can hear from you.” One way to experience God on a deeper level is through the spiritual discipline of fasting. When accompanied by fervent prayer, fasting will help you develop intimacy with the Lord like nothing else can. You’ll have a greater sense of his presence in your life, the indescribable joy that comes from walking in obedience, and God’s richest blessings as you seek Him wholeheartedly. When you fast, you deny yourself food, or certain foods, for a specified period of time as an act of surrender and worship. When people think of a fast, the first image that usually comes to mind is going without food for several days and drinking only water, broth, and/or juice. However, there is more than one type of fast. Another option is a partial fast, such as the Daniel Fast. On this fast, commonly enjoyed foods are restricted for twenty-one days as you devote yourself to seeking the Lord. Since you’re able to eat solid food, the Daniel Fast is much less intimidating than a liquid-on-

ly fast. Plus, you’ll be more likely to stick with it. The food guidelines for the Daniel Fast are based upon accounts of Daniel’s fasting experiences as recorded in the Bible. In Daniel 10, Daniel received a vision from God that disturbed him so greatly that he entered into a state of mourning, or fasting. The Bible says that he ate no choice food and had no meat or wine for three weeks (10:2-3). Most commentaries agree that such desirable foods probably included bread and sweets. The English Standard Version of Daniel 10:3 says, “I ate no delicacies,” and another translation puts it this way: “I did not eat any tasty food (10:3 NASB).” The goal on the Daniel Fast is not to duplicate Daniel’s menu but to imitate the spirit in which he sought the Lord. Daniel ate simple foods, taking in only what was necessary for physical sustenance. His passion for God caused him to long for spiritual food more than physical food, which should be the ultimate desire of anyone choosing to participate in a fast. Therefore, foods that

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“Blessed are those who hunger and thirst for righteousness, for they will be filled.”

are allowed on the Daniel Fast are fruits, vegetables, whole grains, beans, legumes, nuts, seeds, and oils. Restricted foods include dairy, meat, sugar, all forms of sweeteners, yeast, refined and processed foods, deep-fried foods, and solid fats. In 2009, when my pastor invited our church to join him in a Daniel Fast to pray for the launch of our second campus, I had no idea how that three-week journey with the Lord would change the course of my life. God flung open new doors of ministry for me, which included writing a book called The Ultimate Guide to the Daniel Fast. He certainly did more than I could have ever asked for or imagined in my wildest dreams! God has amazing plans for you as well. Your mind can’t even begin to comprehend what he has in store for you! Don’t allow fear, laziness, or the excuse, “It’s too hard!” keep you from stepping out in faith and committing to a Daniel Fast. You can do it. God will give you the strength and perseverance you need. Are you hungry for the Lord? Do you want to know Him more? Pursue the Lord with great passion. Make every effort to read his Word and spend time with Him. Matthew 5:6 makes it clear that God will reward you: “Blessed are 4 | The FC May/June 2012

Daniel Fast Snacks ♦Apples with almond butter ♦ Celery with peanut butter, raisins, and sunflower seeds ♦Dried fruit and nuts ♦Fruit smoothies ♦ Hummus and vegetables ♦Trail mix

those who hunger and thirst for righteousness, for they will be filled.” That’s a promise you can count on.

Win a FREE copy of Kristen Feola’s book Kristen Feola is the author of the book, The Ultimate Guide to the Daniel Fast, an encouraging resource for individuals and groups who are participating in the Daniel Fast. She has worked as a personal trainer, nutritional consultant, First Place 4 Health leader, and fitness instructor. Kristen and her family attend James River Assembly in Ozark, Missouri. Her blog address is www.ultimatedanielfast.com.

by winning our recipe contest! Submit your own “Daniel Fast Approved” recipes for your chance to win! Visit us online for more information & to enter! FitChristian.com/giveaway

Disclaimer: If you have a medical condition or any causes for concern regarding your health, you should always consult your physician before beginning any type of fast, including the Daniel Fast.

How to Make Your Daniel Fast More Effective:

▪ Find a friend who will fast with you and be your accountability partner. ▪ Stock-up on food items you’ll need , a week before your fast begins. ▪ Make double portions of recipes and freeze them to use later during the fast. ▪ Read your Bible and pray first thing in the morning before your day begins. ▪ Record prayer requests and answers in a journal. ▪ Use The Ultimate Guide to the Daniel Fast to help you on your journey.

Help for women alcoholics and their families

t's just a few drinks with dinner, or some wine to unwind at the end of the day - that's not a problem, right? For some women, it's not. But it's estimated that 5.3 million women in the U.S. drink in a way that threatens their health, safety and general well-being. It's a significant women's health issue that more people need to be made aware of. Women and Alcohol When it comes to how the body responds to alcohol, men and women are decidedly different. Women are at greater risk for developing alcohol-related problems, and some of that is due to simple biology. When alcohol passes through the digestive tract, it gets dispersed in your body's water. The more water available, the more diluted the alcohol gets. Alcohol also gets stored in body fat. Pound for pound, women have less water and more body fat than men do. So even with equal consumption, women's brains and other organs are exposed to more alcohol and more of the toxic by-

products formed when the body breaks down and eliminates alcohol. This means that women get intoxicated faster than men do. Women also develop alcohol-abuse problems, as well as alcohol-related physical health problems, at lower doses and in less time than men. The National Council on Alcoholism and Drug Dependence (NCADD) says that women who develop alcoholism have death rates nearly 75 percent higher than male alcoholics. Death from alcohol-related accidents, heart disease, stroke, cirrhosis of the liver and suicide happens more frequently in women. Barriers to Getting Help Even with such high risk factors and such dire consequences, fewer women than men are in alcohol treatment programs. While 75 percent of alcohol clients in U.S. treatment centers are men, only 25 percent are women, according to the National Institute on Alcohol Abuse and Prevention (NIAAA).

"Women face some significant barriers to getting treatment," said Molly O'Neill, president and CEO of First Call, (www.firstcallkc.org) an affiliate of NCADD based in Kansas City. "Lack of child care and limited financial resources are two of the biggest practical issues women face. They have a harder time paying for treatment costs and the child care they need in order to attend. And as the primary family caregivers, women have added responsibilities that make it harder to participate in regular treatment sessions." The stigma of alcoholism is a unique barrier to women seeking help. "There are different social expectations for women," said O'Neill. "Women with substance abuse problems are treated much more harshly than men. If a drunk-driving accident is caused by a man, it's seen as unfortunate. But if it's caused by a woman, particularly a mom, people tend to think, 'How could she do that? She's a mother!' One way we can help these women is to make sure people understand that alcoholism is not a

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character failing - it's an addictive disease that can be treated." Getting Help The good news is that once in recovery, women are more likely to stick with it. There are plenty of opportunities available through organizations such as Alcoholics Anonymous (AA) and the NCADD, which offer programs in most cities across the country. And many women take their first steps toward recovery by talking with their healthcare providers.

"Women face some significant barriers to getting treatment," Addiction to alcohol doesn't just affect the user - it affects their families, significant others and friends. "Children of alcoholics have greater physical, emotional and behavioral problems than children of non-alcoholics, said O'Neill, "and they're three to four times more likely to abuse alcohol or other drugs themselves. That's why at First Call we offer programs for family members and friends impacted by a loved one's abuse, in addition to help for the one who is addicted." To make getting access to help easier, and to help other human services agencies manage client care, First Call developed Community CareLink. This online program helps people connect with substance abuse professionals in a safe, secure way, and helps them stay on track with treatment plan goals and get the help they need. "We've found that wom6 | The FC May/June 2012

en and children have trouble getting coordinated care," said O'Neill. "Community CareLink helps facilitate referrals and evaluations, and it gives people access to care they might not otherwise receive. We're very excited to share this program with agencies all across the country." (Learn more about Community CareLink at www.mobileccl.org.) Alcohol addiction is a serious health issue, particularly for women. If you even suspect a problem, don't wait to reach out. There is hope, help and healing for you and the women you love. Ask yourself ... ■ Do I drink when I feel depressed or stressed, hoping that it will make me feel better? ■ Do I need a drink to feel more sociable? ■ Am I more permissive with my children because I feel guilty about how I behaved while drinking? ■ Do I ever wonder if anyone knows how much I drink? ■ Have I tried to cover up when I couldn't remember promises, or felt ashamed when I have misplaced or lost things? Answering yes to these types of questions can indicate you have a problem with alcohol. What is a drink? Do you really know how much you're drinking? You may think you only have a little wine with dinner, but you could be drinking more than what is recom-

mended. Here is how the NIAAA defines "a drink": ■ One 5-ounce glass of wine ■ One 12-ounce bottle of beer ■ 1.5 ounces of 80-proof distilled spirits Where to Get Help Alcoholics Anonymous (AA) - Visit www.aa.org, or call 212-870-3400. You can download the Steps Away smartphone app to help you find an AA meeting no matter where you are. Find it at www.aastepsaway.com, or www.appbrain.com. Al-Anon Family Group Headquarters - Offers support groups for spouses and other adults in an alcoholic person's life. Visit www.al-anon.alateen.org for the free "Al-Anon Faces Alcoholism" magazine, or call 888-4AL-ANON. National Council on Alcoholism and Drug Dependence (NCADD) - Visit www.ncadd.org, or call 800-NCACALL to find a local affiliate near you. National Institute on Alcohol Abuse and Alcoholism Visit www.RethinkingDrinking.niaaa.nih.gov to assess your drinking pattern and get tips for cutting down on drinking.

Photos courtesy of Getty Images Source: NCADD/First Call

Having mentors and positive role models lets boys know that they have value, that someone cares, and that they can grow up to be good men.

How do young people end up at-risk? To look at the dropout issue, there is no single risk factor to predict who is likely to drop out of school - it's actually a combination of circumstances.

Mentoring boys changes lives At age eleven, Willie was headed for disaster. His home life was full of violence and abuse, and he was full of self-hatred and anger. "I felt no one loved me," he says. "So at twelve, I started digging my own grave in the canyon behind my house." But then something happened. Some caring mentors came alongside Willie and changed his life. As he puts it, "They kept pursuing me because they saw what I could not - my true potential." Boys at Risk Willie was considered an at-risk youth. Kids like Willie have problems that put

their health, development and overall success in life in jeopardy. The National At-Risk Education Network defines at-risk in two ways:

"I felt no one loved me," he says. "So at twelve, I started digging my own grave in the canyon behind my house." -At-risk of dropping out of school -At-risk of not succeeding in life due to being raised in unfavorable circumstances

The National Dropout Prevention Center/Network at Clemson University reviewed 25 years of research and found that dropping out of school is related to individual, family, school and community factors. It's described as a long process of disengagement that adds up over time. Being raised "in unfavorable circumstances" includes factors such as poverty, limited access to opportunities, and the lack of positive adult influences in their lives. "Boys naturally look toward men for guidance, but too many young men don't have solid male role models to look up to," said Craig McClain, cofounder of Boys to Men Mentoring Network, a nonprofit organization ded-

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"The teenage years are critical in a young man's life, when boys are making decisions that affect the rest of their lives,"

icated to guiding boys through their passage to manhood. "Growing up without fathers, male mentors or positive role models has a devastating effect on young men, and ultimately our society." Mentoring Tomorrow's Men Mentoring is the development of a caring, supportive relationship that helps someone reach their fullest potential. The National Mentoring Partnership (www.mentoring.org) says that formal mentoring relationships help reduce delinquency, substance abuse and academic failure. They also promote "positive outcomes, such as self-esteem, social skills and knowledge of career opportunities." "A lot of boys today don't have anyone showing them or telling them how to be a good man," says Joe Sigurdson, cofounder of Boys to Men. "We help boys become better men. We bring good men into boys' lives to be mentors and role models. We teach and model integrity, accountability, character, compassion and respect. And it works."

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How It Works The Boys to Men mentoring program has three components: an experiential mentor training for carefully screened mentors, a Rites of Passage weekend and ongoing group mentoring. The group mentoring allows the boys and their mentors to meet in a group setting to strengthen relationships, share the challenges in their lives, and get positive support. "We've seen some major changes in these boys' lives," said McClain. "Over 5,300 men and boys have been through the program over the years, and we've seen boys overcome incredible odds to become loving fathers, husbands and good men." Started in San Diego in 1996, Boys to Men has expanded to communities in 27 cities and 4 countries. Their newest strategy for reaching young men is a site-based mentoring program that focuses on middle and high school boys who have been identified by schools as at-risk.

"The teenage years are critical in a young man's life, when boys are making decisions that affect the rest of their lives," said Sigurdson. "With the sitebased program, we give boys a place to talk about what's really going on in their lives, as well as a community of mentors who listen, believe in them and help them make better choices. And the data from our Gateway program shows that it's remarkably effective." You Can Make a Difference Unfortunately, there is a constant need for mentors. To become a mentor, you don't have to be an expert in anything, and you don't have to have all the answers. The National Mentoring Partnership says that successful mentors: ■ Sincerely want to be involved with young people ■ Respect young people ■ Are active listeners

At the Gateway Community Day High School, participants have improved their GPAs by an average of 57 percent, reduced discipline referrals by 216 percent, and defied the school's historic dropout rate of nearly 36 percent with a 0 percent dropout rate.

mentor@boystome n.org. It's an easy way to find out how you can help change a life. Becoming a Mentor Mentoring doesn't just benefit the youth. Mentors find they not only have At-risk boys get the chance at a better life with programs like the fun, but they grow Boys to Men Mentoring Network. personally, feel ■ Have empathy for others more productive, understand other ■ See opportunities and solutions cultures more, and develop better rela■ Are flexible and open tionships with their own children. "We have seen the difference it can make in boys' lives when someone gives them the support they need," said McClain. "We've had the privilege of hearing young men share their moving stories and have walked alongside them as they've journeyed into manhood. It's an exciting thing to be a part of, and I encourage every man to be a part of it."

When choosing a mentorship program to become involved in: ■ Talk to the organization's volunteer coordinator. Ask about the time commitment, types of activi-

ties and opportunities available, and the process of matching young people with mentors. ■ Find out about training and support for mentors, as well as the application process. Some programs require a written application, personal and professional references, as well as a background check. ■ Ask yourself some questions, too: What kind of time commitment can you make? What age group would you like to work with? Are you willing to take on the challenges and rewards of mentoring someone? Are you willing to grow as a person?

Source: Boys to Men Mentoring Network

And as for Willie? He's ready to give back to others. "Boys to Men was the catalyst for a change in my life so dramatic that my whole being was altered. I can look a kid in the eyes who is hurting and in need of some love, and I can offer him my love, experience and wisdom. I can say 'I know you're hurting, but you don't have to be strong anymore because I'm here for you.'" To learn more about the Boys to Men mentoring program visit or email www.boystomen.org,

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Cooperative Games for Fitness & Fun Cooperative Games are a great way for teachers and trainers to get to know their students…. Games that involve teamwork and cooperation are essential to teach students to work with one another. Cooperative Games are great to use with any age category. So get up and play some games. Cooperative games are a valid tool to create an atmosphere of social and emotional mutual acceptance in groups of all ages. Cooperative games are great for a variety of people, abilities, and ages. So get ready to have some fun and learn how to work with your friends!

Musical Squares Materials: Agility Dots or Carpet Samples Place agility dots or carpet samples around in a circle. Have the group move to the sound of the music. Each time take one square or dot away and play continues until the music stops. The game continues until there is only one square or dot and two players. The winner is the one who gets to the square or dot first. Cooperative Chair Exchange Materials: Chairs Give a chair to every person. Directions are called out like if you have a dog move one chair. Everyone who has long hair move two chairs. This game teaches learning about directions and each child finds out interesting facts about one another. Rain Game The rain game is an excellent choice for teachers to keep the children occupied on a rainy day as well as introduce

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Fit Ch ristian

sections from the weather curriculum. It is extremely exciting to do at an assembly with a large group. You can set the mood by playing nature music that deals with a thunderstorm or classical music that sounds like rain. Start in a circle, passing sounds to create a rainstorm. Each player keeps making the sound until the next one comes around. Sounds include finger-tapping, chest thumping, foot stamping, thigh slapping, clapping, rump thumping, finger napping, tongue clucking, and rubbing and shushing. Make a comment to end the game, such as something about attracting sun or rain, whichever is needed. Lap Ball Materials: Ball The circle has players sitting very close to one another. The object of the game is to pass the ball without using your hands in their neighbors lap. Play continues until interest or the ball has been passed around the circle.

Jumping Bean Materials: Parachutes, old blanket and beanbag or soft objects Take a parachute or an old blanket with a hole. Take various soft objects such as beanballs, foam balls and have the teams work together to get them through the hole. It can be divided up into two teams putting the same color or objects in the hole first working together or as a group as a whole. The team that gets it objects in the hole first wins. For a variation of this game see which objects can stay on the blanket/chute first. The team that keeps the last object on them wins. More….

And the scripture was fulfilled that says, “Abraham believed God, and it was credited to him as righteousness,” and he was called God’s friend.

Cooperation

James 2:23

†

adherence compliance cooperation freedom friend

11 | The FC May/June 2012

guiltless honorable integrity legalism obedience

observation reliable shameless trustworthy

Moon Ball Materials: Ball Each group works as a team and the object is to see which group can keep the ball up the longest. Paper Chase Materials: Piece of paper for each team. Give each child an ordinary piece of paper. The teacher shows the Children how to run with the paper, first by holding it on her chest, then, after picking up speed, letting go so the air pressure holds it in place. It is relatively easy to keep it in place running in a straight line. The challenge is to run in circles. Get ‘me out of Here Materials: Newspaper and chalk Divide the children into two teams. Give each an area to patrol, clearly marked with chalk, tape, or lines drawn in the dirt. Give each child a piece of paper to wad into a ball. On the signal “go” the children throw their wads over to the other team’s area. On the signal “stop” the children count up the number of wad balls on each side. The object is to have the least number of paper wads. Backward Get-Up This may be done with partners or in a group. Have student’s link arms while sitting back to back. On the “go” signal, have them simultaneously stand up and sit back down. (Start with partners and move to a group after they have experienced success.) Forward Get-Up: Repeat the Backward Get-Up, but have the students sit facing each other with hands joined. Safe Tag In this tag game, the group establishes a specific safe object (tree or climber) or difficult body position (standing on one leg or standing back to back with another child). Change the safe object or pose. Change the number of its. Hoop Tag Materials: Hoops In this tag game the hoops or tires are free zones. Use the same number of hoops as players, minus two. IT and one runner have no hoops. IT chases the runner who can dis-

12 | The FC May/June 2012

place any person by jumping into his or her hoop. Only one person can be in a hoop at one time. When tagged, IT and runner change places. Cookie Monster All children line up along a wall, fence, marked line. They are cookies. One child is the Cookie Monster who stands some distance away. The children chant, “Cookie Monster, Cookie Monster, what time is it?” The cookie monster responds with a clock time, choosing any number he or she wishes, e.g., “Eight o’clock.” The ‘cookies’ then count out loud together as they take large steps toward the Cookie Monster, “One, two, three, four, five, six, seven, and eight.” The ‘cookies’ repeat their ‘what time’ call. The cookie monster continues to respond with time numbers until he or she decides to answer, “Cookie time!” whereupon the Cookie Monster chases the cookies back to the wall. Tail Tales or T.T. Materials: Bright scarf Players form one long line or train by holding onto the waist of the child in front of them. The child in the front becomes the head of the group. The child in the rear is the tail, and a colorful scarf is attached into his back or side pocket. A belt loop in the back of the child may also be used to hold the scarf. The “head” or first person in the group is to try to catch the scarf flapping behind the “tail.” The front person may use their hands to catch the scarf. All players must learn to work together to catch the tail without losing any of the players by running too fast or allowing players to accidentally break from the group. Cooperative games for preschoolers help children to develop their self-esteem and respect for others, and to enhance their communication, body coordination and perception through games that involve all the senses, movement, creativity and self-expression. The elderly will be helped by cooperative games in order to keep memory awake, to remain physically flexible and to promote positive relationships and enjoyment. Recreational activities for people with special needs will create a positive atmosphere in the group, how to stimulate interaction between a group with differing abilities. The goal of cooperative games is to keep kids active by working and meeting new and old friends.

By Dennis Ellingson for The Fit Christian

The Deadline and the Herb Guy fall survive. And then there are those foraging places; will we find fresh Miner’s Lettuce, Chicory and Dandelion leaves to take home.

Be sure to join Dennis Ellingson on Facebook as The Herb Guy, where I post daily, informational, inspirational, and entertaining thoughts on all the plants God has given us.

ngela, what do you mean I have to come back inside? It’s spring, and summer is coming and I am too busy out in the gardens or wandering the forests and fields to write an article! I am saying this to myself while the word DEADLINE drums in my head. For me, this time of year, means endless hours outside even if it means nothing more than daydreaming in the chaise lounge, soaking up the sun. But then there is this article I am supposed to be writing, so here it goes and I am going to be quick because the outside is calling my name and it will be lunch time pretty soon and the Missus and I need to make a salad. At this time of year it is like a new revealing every day. What is coming up and coming back? Did the plants and bulbs I planted last summer and 13 | The FC May/June 2012

My greatest experiments right now is what all constitute a salad. I love salad, have it nearly every day and the toppings seem to be endless from Alfalfa Sprouts to little yellow kernels of Zea Mays (corn). So let’s consider the salad, the greens, the veggies and whatever else you can think of to put on it. So here is list of some favorites: First off, all lettuces originally came from the wild, you can forage these still today. These have been developed over the centuries into the incredible array of varieties we have today. These wild ones are the basis for many of our lettuces. Common lettuce, Blue lettuce, Hairy lettuce, Prickly lettuce and Wild lettuce are official names for the wild lettuces. You would probably be surprised at what you might find in your own area but you need to be on top of it right now. The problem for us is this, if we don’t know what we are looking for then by the time we find it, it is too late and the flower has gone to seed and making it unpalatable. The same goes for Chicory and Dandelion leaves, you want to find these before

the flowers bloom. These leaves already have a bitter flavor and they become even more so when the plant has flowered. But, by adding these in with some of the sweeter garden grown lettuces and spinach sure makes for a fine salad. Sprouting is again becoming more popular. I especially like to do this in the winter months. This satisfies my ‘Green Thumb’ urge for gardening. Along with Bean and Alfalfa Sprouts, seeds like Radish and Beet Sprouts and others really add to the flavor of salad toppings. And sprouts are often the healthiest way to enjoy these favorite veggies. Alfalfa is great but most of us don’t eat this, giving it to the animals instead. I grow another animal fodder, Red Clover, just for this purpose, to enjoy some it fresh and mixed into a salad. Clover is one of the best herbs we can use and for many health benefits. Most of us love carrots on salad but here are two ways to think about using

these. I grow carrots all year long and in many places of North America, you can do this. Sow seeds in the fall in deep rich earth. Within a few months you will have carrots. They may not get as big as the ones you grow in summer but they will probably be sweeter. My grandkids had a ball one Christmas season picking carrots for the Christmas dinner. Secondly and available in many places are wild carrots, also known as Queen Anne’s Lace. However by the time you recognize the plant from the white lacy blooms it is too late to enjoy the carrot. If I can recall a place that was abundant in Queen Anne’s Lace last summer and fall then I can go back to it in the spring and pick the young carrots. You will know you have the right ones because the distinct aroma of carrot is present when you extract them from the ground. This is very important; if it doesn’t smell exactly like carrot then it is to be avoided. We don’t seem to want to go without celery in that salad either. Most of us get out celery from the store and most of this is grown in California. And Californian celery is the best, but you can grow it often year around. You may not get the big stocks but it is the leaf that is more prized here. Also you can find celery growing in the wild but you really need to know what you are looking for because there are some very poisonous plants that look very similar. I love beets but you usually only get those for a certain time during the year but I have found that I can grow beat

greens pretty much year round. These are great for salads and the crunchy leaves taste just like the root. Some think you should never put fruit in a vegetable salad or vegetables in a fruit salad. But I don’t think this way. Right now strawberries and other berries are becoming more available so why not try a few of those two. Think of the taste combinations you can experience; the sharpness of dandelion leaf, the sweetness of butternut salad leaf, the crunchiness of carrots, celery and cucumbers but with the added sweetness and color or Strawberries or Blueberries. And then they are the traditional herbs themselves. Coming up in the garden now is Parsley, Oregano, Mint, Fennel, Dillweed, Rosemary, Chamomile, etc. All of these can be finely chopped, and added to the salad. Or better yet, dice up a wide selection of herbs, marinate them in Olive Oil, your favorite type of vinegar overnight and, viola!, you have created a nice salad dressing without the cost and additives you get from the store bought ones.

will assimilate through the body quicker. Well, the salad list can go on and on and on and you can make a salad bowl work as a whole meal. It is the salad days so bon appétit and enjoy. And here is a little lesson from the Book of Daniel on eating right, health and well being. You probably remember the story. Daniel and his friends have been captured and brought to the Kingdom of Babylon. These four young men are robust and bright and so the King decides to use these young fellows in service to the king’s court. He orders them a menu that is defiled and evidently not looking like a healthy choice to Daniel. He requests the following; “Please test your servants for ten days and give us nothing but vegetables to eat and water to drink and then compare our appearance with the young men who ate the royal food.” Well, you know that answer to that don’t you? See ya, ‘cause I am heading back out. †

Then, of course, we like our meat. And for us guys, often times too much. But small portions of Beef, Bacon, Lamb, etc. are a nice way to get that ‘meat hunger’ sated while not over indulging. And in this mix, the meat

The FC May/June 2012 | 14

Asparagus

15 | The FC May/June 2012

ating well doesn't mean you have to deprive yourself and your family of delicious meals that everyone will enjoy. There are plenty of well-balanced options that won't compromise flavor. It starts with foods that are made with a minimal number of all-natural, simple ingredients - like these satisfying salads. If you think of salads as just meal starters with a few greens and a handful of veggies, it's time to think again. When done right, salads can be full of satisfying flavor - and greens aren't always required. Salad Greens 101 When you want to create a greattasting salad with greens, go beyond the usual Iceberg lettuce. Here's what you need to know about some tasty greens and what types of dressings pair well with them:

Mesclun - A blend of multi-textured greens that range from delicate to crispy. Leaf colors range from pale to dark green, and deep reds. Mixtures range from sweet to sharply flavored lettuces. Goes well with Greek dressings, as well as classic ranch and light balsamic dressings. Romaine - Crisp leaves with a firm texture. A mildly flavored green with a crunchy texture. Goes well with blue cheese, thousand island and ranch dressings. Salads Without Greens Salads can be based on pasta, grains, meats, seafood or a variety of delicious vegetables. Here are some combinations to try for your next family dinner: Chickpea cauliflower,

zest, spicy radishes, savory Parmesan cheese and creamy Caesar salad dressing. When choosing dressings, look in the produce section for products made with all-natural ingredients such as extra virgin olive oil, canola oil (source of omega-3 ALA) and sea salt, like Marzetti Simply Dressed and new Marzetti Simply Dressed & Light (with less fat and calories) refrigerated salad dressings. They are all made with simple, back to basics ingredients, no preservatives, trans fats, MSG, high fructose corn syrup or artificial flavors, and are fresh, flavorful additions to any salad or recipe. For additional tasty recipes and product information, visit www.marzetti.com.

Salad Roasted beets, cucumber,

Asparagus Salad Prep Time: 20 minutes | Cook Time: 15 minutes Serves 4

If you think of salads as just meal starters with a few greens and a handful of veggies, it's time to think again. 1 2

-Arugula - Delicately textured leaves with a sharp, peppery bite. Goes well with balsamic and fruit flavored dressings. -Bibb - Delicate leaves with a creamy texture. Mild flavor goes well with poppyseed and champagne dressings. -Frisee - Coarsely textured with lacy, curly leaves. A mildly flavored green with a slightly bitter bite. Goes well with fruit flavored, balsamic, ranch and blue cheese dressings.

chickpeas and olives combine with red onion, feta cheese, cumin and Greek feta salad dressing for an exciting addition to the menu.

½ 2

Chilled Asiago Rice Salad - This colorful salad is filled with brown rice, red peppers, garbanzo beans, peas, red onions and balsamic dressing. Asparagus Salad - Grilled asparagus is topped with hard boiled eggs, lemon

¼ 8

bunch fresh asparagus, ends trimmed tablespoons olive oil Salt and freshly ground black pepper, to taste cup Marzetti Simply Dressed Caesar Salad Dressing hard boiled eggs, peeled and chopped Zest of 1 lemon cup Parmesan cheese shavings radishes, cut into matchsticks

Prepare a grill to medium-high heat, or preheat an oven to 400°F. Next Page….

The FC May/June 2012 | 16

Arrange salad leaves on a large platter; sprinkle top with onion, nuts and blue cheese. In a small bowl, combine apple slices, balsamic dressing and parsley. Add apples to salad. Drizzle blue cheese dressing over top of salad and top with crumbled prosciutto. Serve.

with toasted French bread drizzled with olive oil and sprinkled with salt. Tips: For a lighter alternative, try Marzetti Simply Dressed & Light Ranch. Source: T. Marzetti Company

Watercress Arugula

Tips: For a lighter alternative, try Toss asparagus with olive oil and Marzetti Simply Dressed & Light Blue season with salt and pepper. Grill Cheese. asparagus 2 to 4 minutes, turning spears frequently, until the spears are bright White Bean Salad Prep Time: 20 minutes | Serves 6 green and lightly charred. If roasting, arrange spears on a sheet pan, place on top rack of oven and roast for 4 to 5 ¾ cup Marzetti Simply Dressed Ranch Salad Dressing minutes (shake pan once or twice 1 15.5-ounce can cannellini beans, during cooking time). Transfer asparagus to a platter, drizzle with dressing, sprinkle with eggs, lemon zest, cheese and radishes. Serve.

White Bean

Prep Time: 20 minutes | Serves 6 to 8

1/3

¼ 1 2 2 ½ 3

cup crumbled blue cheese tart apple, cored and sliced thinly tablespoons Marzetti Simply Dressed Balsamic Salad Dressing tablespoons chopped parsley cup Marzetti Simply Dressed Blue Cheese Salad Dressing ounces prosciutto, cooked and crumbled

17 | The FC May/June 2012

The Holy Spirit has come to earth, to fill our hunger and our thirst. Open up and receive from Him, your miracle deep within. God is here to answer prayers, Give Him your burdens with your cares.

Damaged bodies He'll touch today, grab your wheelchairs, walk away.

Watercress Arugula Salad

bunch watercress, stems removed cups arugula leaves cup thinly sliced red onion cup chopped pistachios

By Robin Reigard

Broken hearts He'll mend anew, your wounded spirit He'll fix for you.

Tips: For a lighter alternative, try Marzetti Simply Dressed & Light Caesar.

1 3 ¼

Miracles

1 2 ½ 1 6 ½ ½

drained shallot, minced tablespoons chopped parsley teaspoon fresh thyme leaves, chopped red bell pepper, diced cups chopped romaine lettuce cup sliced cherry tomatoes cup cooked bacon, crumbled

Combine dressing in a large mixing bowl with remaining ingredients and gently toss. Arrange on a serving plate and serve immediately. Serve salad

Bodies all swollen hurting in pain, just believe, new freedom you'll gain. God's Spirit is here in might and power, grab your miracle this very hour. Today's the day, your hearts the key He wants to set His people free. His loves eternal for us to sing, all glory and praise to God our king.

Submit your articles to The FC www.fitchristian.com/articles/ article2.html

runch turns an ordinary morning into a celebration of food, friends and fun. But the sweet breads, muffins and waffles often served can be problematic for anyone with gluten sensitivity. Fortunately, there are many gluten-free options that can bring plenty of flavor to your table. Here are two easy to prepare, glutenfree recipes from Boar's Head that you and your guests will love. This recipe for an Asiago Cheese, Bacon and Egg Tart mixes the rich, smoky flavor of Boar's Head Fully Cooked Bacon with fresh mushrooms and chives to create a crustless tart with European flair.

Gluten-free bread served with a selection of fresh sliced premium deli meats. Serve them open-face, giving your brunch the look and feel of a European spread. Fresh fruit is always a hit. Make a beautiful platter of strawberries, kiwi, mango, blueberries and pineapple. Serve alongside honey or agave nectar to put a bit of splash on your brunch table.

slices Boar's Head Fully Cooked Naturally Smoked Bacon 2 tablespoons butter 8 ounces button mushrooms, thinly sliced ¼ cup chopped chives 1½ cups Boar's Head Provolone Cheese, shredded ¼ cup Boar's Head Asiago Cheese, shredded

Preheat oven to 375°F. In food processor, combine eggs, cream, salt and pepper. Lightly spray a 10-inch pie plate with non-stick cooking oil spray. Heat bacon as directed on the package; crumble into egg mixture.

Roast a variety of vegetables, stuff your favorite mushrooms, or create a hearty salad topped with strips of premium deli meats and chunks of flavorful cheeses.

In small skillet, heat butter over medium heat and sauté mushrooms until tender; add to egg mixture. Mix in chives and provolone cheese.

If you're looking for something sweet and savory, try Chicken and Sweet Potato Egg Nests. This recipe combines tender chicken and creamy mustard into sweet potato cups for a bite-sized treat that will have guests coming back for more.

For more recipes to help you incorporate safe products into your glutenfree, healthy lifestyle, visit www.boarshead.com.

Pour mixture into pie plate and sprinkle asiago cheese on top. Bake for 35 to 45 minutes or until tart is set and top is golden brown.

Asiago Cheese, Bacon and Egg Tart

Chicken and Sweet Potato Egg Nests

Here are some additional ideas to round out your gluten-free brunch:

6 large eggs 1½ cups heavy cream ¼ teaspoon salt ¼ teaspoon fresh ground pepper

2 ½ 1

tablespoons olive oil cup yellow onion, sliced pound sweet potatoes, shredded Next Page…. The FC May/June 2012 | 18

1 4 1 1

tablespoon Boar's Head Delicatessen Style Mustard large eggs, lightly beaten cup Boar's Head EverRoast Oven Roasted Chicken Breast, finely diced teaspoon thyme, minced

Bake for 30 to 35 minutes or until crisp; cool in the pan. (This can be done a day ahead of time. Cover the cooled cups and wrap in plastic; refrigerate.)

Preheat oven to 350°F. In large nonstick skillet, heat oil over medium heat and Scramble eggs with cook onion until soft and golden. chicken, and when cooked, evenly divide Mix shredded sweet potatoes with sautéed among the sweet potaonions and mustard. Mold mixture into to cups. Top with thyme and serve. † separate cups in a muffin tin.

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he U.S. Department of Agriculture (USDA) suggests filling half of your plate with fruits and vegetables. While this may seem difficult, summer-fresh fruit from Chile provides for year round availability and daily use in a variety of healthful recipes. With fresh beets, sweet maple syrup, blueberries, tangy Dijon mustard and walnuts, this crowd-pleaser salad can be easily adapted to fit the tastes of even the little ones. The stuffed sweet potato recipe features notes of sweet potato, pear, grapes, brown sugar, honey and cinnamon with the added crunch and nutty flavor of almonds. Enjoy these dishes with the whole family, and find more healthful recipes at www.ChileanFruitOnline.com.

Roasted Beet-Fresh Chilean Blueberry Salad with Maple Vinaigrette Yield: 4 Servings

6 medium beets (red, golden, Chioggia - about 6 ounces each) 1 cup walnuts 2 tablespoons fresh lemon juice 1 tablespoon maple syrup 1-½ teaspoons Dijon mustard ¼ teaspoon salt ¼ teaspoon freshly ground pepper

½ 1 1 1

cup canola oil package (5 ounces) gourmet mixed salad greens, thoroughly washed cup fresh blueberries package (4 ounces) goat cheese, crumbled

Preheat oven to 400°F. Trim beet stems to 1 inch; gently wash beets. Wrap individually in aluminum foil; place on jellyroll pan. Bake at 400°F for 1 hour or until tender. Transfer to wire rack, and let cool, wrapped in foil, 30 minutes. Meanwhile, decrease oven temperature to 350°F. Bake walnuts in single layer on jellyroll pan 5 to 7 minutes or until lightly toasted and fragrant. Cool completely on wire rack (about 15 minutes).

Whisk together lemon juice, syrup, mustard, salt, and pepper in small bowl. Add oil in slow, steady stream, whisking constantly until smooth. Peel beets; remove stem ends. Cut beets into 1/2-inch wedges; gently toss with 1/4 cup vinaigrette. Arrange greens on serving platter. Top with beet mixture, blueberries, cheese, and walnuts; serve with remaining vinaigrette. NUTRIENTS PER SERVING: 581 calories, 52g fat, 468 calories from fat, 11g saturated fat, 22mg cholesterol, 383mg sodium, 11g protein, 4g dietary fiber

Fresh Grapes-Pear-Almond Stuffed Sweet Potatoes Yield: 8 servings | Prep. Time: 20 minutes Bake Time: 1 hour, 25 minutes Cook Time: 12 minutes

Next Page…. The FC May/June 2012 | 20

4 medium sweet potatoes (3 ½ pounds) ¾ cup sliced almonds ¼ cup butter 1 Red Bartlett pear, chopped ½ cup halved grapes ¼ cup firmly packed brown sugar 1 tablespoon honey ¼ teaspoon ground cinnamon

Help people in need.

Place potatoes on aluminum foillined baking sheet. Bake at 425°F for 1 hour to 1 hour and 15 minutes or until tender. Heat almonds in nonstick skillet over medium-low heat, stirring often, 5 to 7 minutes or until toasted. Remove from skillet. Melt butter in skillet over mediumhigh heat. Add pears and grapes; sauté 2 to 3 minutes or until pear is tender. Stir in brown sugar, honey, and cinnamon. Remove from heat. Cut potatoes in half lengthwise; scoop pulp into large bowl, leaving shells intact. Add pear mixture to pulp in bowl; gently stir until blended. Spoon mixture into shells. Place on baking sheet. Bake at 350°F for 15 minutes or until thoroughly heated. Top with nuts. NUTRIENTS PER SERVING: 211 calories, 10g

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fat, 90 calories from fat, 4g saturated fat, 15g cholesterol, 64g sodium, 4g dietary fiber, 3g protein Recipe from the Chilean Fresh Fruit Association Source: Chilean Fresh Fruit Association

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Gluten Free Cooking

Guaranteed Gluten Free and Organic

By Stacey Johnson for The Fit Christian

I’m excited to be a part of The Fit Christian as a food columnist. My experience is with the gluten free lifestyle, but I think you will find this column helpful, whatever your dietary background is. I’ve been living the gluten free lifestyle for more than 10 years, and as a result, I’ve written a book called, It’s All Good Without Gluten!. I’m also raising a Celiac teen and leading a public life as a pastor’s wife at a large church which makes for interesting eating situations.

Tips for GF Teens

When the teen years hit, it gets a little trickier for a child to navigate the world on a special diet. Something that is routine suddenly is on display for 13-year-old daughter, Emily, to disfriends at camp, retreats, and sleep- creetly transport food when she goes on a retreat. She usually has something at overs. the camp she can eat, and often when I Here are some tips for helping your call ahead they will make her food, but it’s best to be safe. “You don’t know teen with a GF diet: until you get there,” is my motto.

Teach them how to read labels. Beyond just living Gluten Free, I am a It’s important that your teen is up on firm believer in living a healthy lifestyle what they can and cannot have. that includes natural and organic foods and exercise. My daughter is really good at this and knows things like, if it says maltodexI started my organic lifestyle when I trin, it’s okay but malt or barley malt… discovered the years of damage my no way. body suffered as a result of undiagnosed Celiac disease. Organic, highquality food is essential for optimum Teach them to speak up. The health, and I refer to that philosophy biggest peeve I have with Celiac adults when I create my recipes. is their fear of hurting someone’s feelMy plan is to share lots of practical tips ings taking precedence over their and information about living gluten health. Teach your teen to speak up. It’s free, and I thought it might be good to not okay to suffer so some one’s feelstart out with some tips for raising GF ings don’t get hurt.

teens since Mother’s Day is upon us.

~Stacey Johnson

Stacey Johnson is a pastor's wife and mother of two. She enjoys hiking, biking, and yoga, and loves expressing creativity in every day life. It is her passion and ministry to educate and help those who are newly diagnosed with Celiac disease to gain health and enjoyment of gluten-free foods. She is the author of a GF, organic cookbook, “It’s All Good Without Gluten!”

I’d rather have my daughter prepared by bringing GF foods along. I send muffins in individual containers so they don’t get smashed. I also send oranges, fruit snacks, pretzels and chips, cheese sticks, yogurt, bagels and Nutella. They may not eat 3 square meals, but they will survive!

4) Don’t encourage “poor me.” It’s important that your teen takes responsibility for their diet, and that they don’t expect others to cater to their needs. Teach them not to expect special treatment, but to be proactive in meeting their GF needs.

Communicate with youth leaders 3) Prepare for the worst. We have 5) and parents of their friends. Often they

one of those funky cooler bags that are more then willing to help, they just looks like a purse. It’s great for my

22 | The FC May/June 2012

don’t know how. Occasionally you will run across someone who just doesn’t get it. That’s okay. My daughter has a friend whose parents don’t get it. I never expect someone to cook meals or provide everything for my daughter’s stay; however, having some fruit or corn chips (common GF foods) would be nice. This friend has nothing. Emily lives off rice bowls, fruit leather and muffins. It is only for one overnight stay, and it’s worth it to her to be with a friend. On the other hand, she has a friend with a mom who goes crazy. She has everything for her in GF and packaged to boot so she’s not contaminated. Write thank you notes and give little gifts to these gems. I certainly don’t expect it!

6) Trust your teen. They are almost adults and they need to learn how to live with their diet. A little trust goes a long way. Having a special diet in the teen years is difficult, but not impossible. Keep communication lines open and help your teen to adjust.

Emily's Favorite Chocolate Chip Cookies Ingredients: ¾ C organic butter, softened ½ C evaporated cane juice (organic sugar) ¾ C organic brown sugar, firmly packed 1 ½ TBS GF vanilla 2 TBS mild, unsulphured molasses 1 organic egg 3 TBS organic milk ¼ C tapioca flour ¼ C potato starch ½ C brown rice flour 1 ¼ C white rice flour ½ C corn starch ½ TSP xanthan gum ½ TSP GF baking powder ¾ TSP baking soda ¾ TSP sea salt ½ TSP cream of tartar 1 C organic chocolate chips

Directions: 1) Preheat oven to 350; 2) In a medium bowl, blend butter and sugars together with a pastry blender; 3) Add the vanilla, molasses, milk and egg. Stir to blend.; 4) In a separate small bowl, blend all the dry ingredients (tapioca flour through cream of tartar) and the chocolate chips.; 5) Add the dry mixture to the butter mixture and stir just to blend.; 6) Scoop the dough by heaping teaspoon fulls and roll into a ball. Place on greased a cookie sheet.; 8) Bake at 350 for 10-12 minutes. Cookies will be golden.; 9) Let the cookies cool slightly before transferring them to a rack. Makes 3 dozen cookies. Note: It is very important that the butter is soft and not blended with a blender. If the dough is over mixed it will spread on the cookie sheet.

The FC May/June 2012 | 23

Spotlight: Tarrah Smithson

Tarrah Smithson, who will celebrate her 32 birthday on May 21, is a “newbie” in the field of competitive fitness, and a District Sales Coordinator with Aflac. She received her Bachelor’s Degree and double major in Marketing & Management from the University of Arkansas-Monticello. Tarrah began her life and spent her childhood in Southeast Arkansas. She now resides in Augusta, Georgia with her husband Richard and their son Steele (5). Tarrah just started her bodybuilding/fitness journey in February 2011. Tarrah Smithson.

Photo credit © VanDee Photography www.vandeephoto.com

FC: In your youth, what did you want to be FC: Which word best describes your faith: Religion or Relationship?

when you grew up?

TS: A Pediatrician-I have always loved kids and TS: Relationship! had a great desire to be a doctor (until Organic Chemistry class in college changed my mind. Lol!). I had taken Business classes as electives and loved them, igniting my desire to pursue [my current] field.

FC: When were you “Born Again?” TS: I was raised in a family where Christian values were always the foundation of life. When I attended a youth camp in 5th grade, I knew the Lord was speaking to my heart and asking me to give my life to Him. As I sobbed in front of all my friends and strangers at camp, I felt the call and put my pride away as I walked the isle. After visiting with my family and pastor, I made a public profession of faith that same summer at Vacation Bible School.

By Angela J. Willard Perez for The Fit Christian

24 | The FC May/June 2012

FC: When did you decide to pursue a healthy lifestyle?

TS: My family and work became my life. I would not take time away for myself because of the guilt I felt when doing something without them. In 2011 we moved to Georgia, and my husband saw an ad for a new Gold’s Gym opening in the area. “Membership is only $10, so let’s join. What do you have to lose!? It’s only $10 bucks.” So we both joined. By the time the gym opened I knew this time I HAD to find a way to make it work. I was a cheerleader all the way through college and had been pretty athletic. I had tried every ‘diet’ in the world but just as with anything, once I quit ‘dieting’ the weight not only came back, but more weight came back with it. I am 5’2 ½, weighed 140lbs, and had a 27% body fat.

Spotlight: Tarrah Smithson

This was the point when I woke up and finally decided to make a ‘lifestyle’ change just for myself, and not just go on another diet. I would only commit to starting with 3-4 days at the gym. I stuck with it long enough that the results fueled the fire and motivated me to push further.

FC:

What fitness goals have you

set out to accomplish in your lifetime? Which goals have you met?

TS: GOALS: Maintain a healthy lifestyle, not a diet, for me and my family; going to the gym 5-6 days a week; compete in a competition; motivate and help other with fitness and nutrition to reach their goals. GOALS MET: I have actually made health a part of my daily life from working out to eating the proper nutrition; Because of the results, I have had people asking for advice in reaching their goals. It brings me great joy to be a part of their success and to have even

the smallest opportunity to assist them.

FC: What special nutritional diet do you follow when you are in training?

TS: I make sure I am eating at least 6 small meals a day. I eat every 2-3 hours. My diet consists of oatmeal, protein shakes, lean meats (turkey, chicken & fish), vegetables (zucchini, asparagus, quinoa, green beans), and carbs (sweet potato, brown rice, quinoa). Nutrition is the key to change! You must want it bad enough that you will commit to a ‘clean eating’ lifestyle. It will be difficult as first, but the results will keep you motivated until it becomes a part of your lifestyle.

FC: What fitness regimen do you follow when you are in training?

TS:

Photo credit © VanDee

Photography

goals?

TS: Recently I have had some back pain and problems that have caused me to lay off some of my favorite lifts; weighted squats (my FAV!!) and deadlifts. Hopefully, in the next couple of weeks, I will be back to normal.

I lift heavy weights 6 days a

week. I train most body parts separately and incorporate abs 3 days a week. I also make sure that I get in 5 days of cardio for at least 30 minutes. You can make this part fun if you want to by attending classes with your friends, family and coworkers. If you don’t enjoy what you’re doing you won’t stay committed.

FC:

Is there anything

that you have had to overcome in order to achieve your fitness

FC: Who, in your life, has inspired you the most and in what way?

TS: I would have to say my grandfather, Edward Akin, was the greatest inspiration in my life. He was the figurehead of our family, and a Christian man who always believed in working hard, helping others and doing whatever it took to reach your dreams. He always told us that if you can believe it, you can achieve it, and every goal met was worth recognizing and celebrating with family, no matter how large or small … [He] was always helping others. He was great at instilling self-esteem in us and always believed the best in others. He taught us

Photo credit © VanDee Photography www.vandeephoto.com

The FC May/June 2012 | 25

Spotlight: Tarrah Smithson

higher before I’ve even stopped to celebrate and realize how hard I’ve worked to get to where I am and all that I’ve already accomplished.

FC: What would you say you are most passionate about?

TS:

nDee Photograph

that no matter what you do, you do it to the best of your ability. Because of his influence and the example he led by, I believe this is why I am an “All In, 100%” type of person." This helped me to set high goals and expectations and never settle for less than my best! By his example of putting others first and helping them, I experience the joy of helping others as God has commanded us to do. His favorite saying (always with a smile) was "You done gooder!" Although he passed away in September 2008, his influence in our lives will remain forever.

FC: If you could change one thing about yourself, what would it be, and why?

TS: If I could change one thing, I would have to say "self acceptance." I am never satisfied with reaching the goal(s) I have set for myself. I don’t stop and take the time to realize what I’ve accomplished or how far I’ve already come. I keep moving my goals 26 | The FC May/June 2012

Family & health are the

two things I am most passionate about. I am very blessed to have a family that also sees the importance of a healthy lifestyle--not just physically, but spiritually as well. My passion for fitness, along with my relationship with Christ, has given me the strength to make my body the best it can be. I knew that anything worth having wasn’t going to come easy. I was going to have to push through and work hard for the results. As I started training 6 days a week, and sometimes twice a day, I started questioning myself … am I doing the right thing? What does God think about this? The only way to find these answers was through prayer. The more I prayed, the more passionate I became about my overall fitness. It became easier to hop out of bed at 4:30am and to spend Saturday mornings in the gym. My lifelong, favorite scripture kept replaying in my mind over and over again - Philippians 4:13 “I can do all things through Christ who strengthens me.”

TS: I would absolutely say NOW is the best time in my life. I’m in the best shape of my life physically and spiritually. I grew up in church and came to know the Lord as my Savior at an early age but my passion and desire to have a deeper, more intimate, relationship with God has really grown in the recent years. My relationship with God and His Word will enable me to use fitness as a platform to reach others for Christ and share my experiences through His word. †

Tarrah’s transformation inspired both her sister and mother to make changes in their own lives, and enlist Tarrah’s help to do so. Here are their stories…

FC: When was the best time in your life? Why?

Spotlight: Tarrah Smithson

Brittany Weeks

“Tarrah is my best friend, role model, and my utmost encourager, as well as my sister. Our relationship is special. We appreciate each other and understand each other more than most people can imagine.”

FC: What changes did you see happen in Tarrah's life (inside & out) once she determined to live a healthy lifestyle? BW: My sister has always "watched her weight." But this time it was different. She did it for herself. She started eating clean and exercising about a year ago and has been completely dedicated. I have watched her slowly begin to be happy with herself. That is a big thing for her. She is more confident (still not as confident as I would be if I looked like that ) but more confident than she has been in the past. She seems happy about life in general. As far as physical changes, she looks AMAZING! She is more toned and built than she ever has been. She looks healthy. She is just BEAUTIFUL!!! FC: What encouraged you to ask Tarrah for assistance with your weight-loss goals? BW:I saw the results she was getting and that made me want to do it too! She is an encourager, so on my bad days

e Befor Age: 29 Before Weight: 275 Current Weight: 175

she knows just what to say to keep me going. FC: What changes have you seen in yourself (inside & out) once you started working with Tarrah? BW:I have learned that ANYONE can live a healthy lifestyle if they are ready. I have become more confident and I am actually proud of myself for the dedication. Its hard with three kids to get up at 4am, but its worth it. I have adopted the mentality that its a LIFESTYLE and not a quick fix. My body has shaped up tremendously and I have so much more energy. I can actually play outside with my kids and not get winded, instead of trying to get them to stay inside to watch tv because I am too tired.

FC: We know you have lost 100 pounds, but what have you gained from your choice to live a healthy lifestyle? BW:Confidence, happiness, energy, and the fact that my kids have watched me make healthy choices and they want to make them as well. THAT is a big thing to me. We sat down at a restaurant just last night and they all ordered water to drink on their own. You would have thought they [had just] won a Nobel Peace Prize, I was so proud! lol They had a CHOICE to have whatever they told the waiter they wanted and they chose water. Sounds small, but my children are 2, 3, and 7, and they wouldn’t have gotten in trouble for asking for Coke or tea. I let them decide. When they make healthy choices,

credit ittany. Photo Tarrah & Br

otography

The FC May/June 2012 | 27

Spotlight: Tarrah Smithson

I praise them. But I do not discourage them when they decide they would rather have a coke. There are times I would rather have a Coke as well. FC: What would you say to our readers to encourage them in taking that first step toward living a healthier lifestyle? BW:It will take time, effort, and dedication but YOU can do it. I promise. There will be days when you don’t

want to eat "healthy." Just remember...that’s life. It's okay to have a cookie. Just don’t beat yourself up about it. Continue to eat healthy AFTER you eat that cookie. Don’t give up just because you messed up once. Live knowing that you control food, it doesn’t control you. Sweat--it’s good for you--and most of all, look at yourself in the mirror and KNOW that you are worth it. † Sisters Tarrah and Britta Photo credit VanDee Pho

tography

“

I always tell people that I speak to that you are committing to a ‘lifestyle’ NOT A DIET! Start with small, attainable goals (i.e. 3 days/week in gym) and work your way up. If you give it 100%, the results will motivate you to do more! Always keep in mind that we are going to have days where we mess up, eat the wrong food, and/or miss a workout, but it’s okay; pick yourself up and keep moving forward with better choices.

”

ittany Sisters Tarrah and Brtography Photo credit VanDee Pho

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Spotlight: Tarrah Smithson

Tana Vail

), w (before m o m â&#x20AC;&#x2122;s h il, Tarra family. Tana Va rrah with her Ta

ith

Age: 52 Grandmother of four! Before Weight: 204 Current Weight: 160 Lost 44 pounds with 20 to go!

advocate for anyone that sought her help, encouraging them in a positive way with support, caring and concern.

FC: What changes did you see happen in Tarrah's life once she determined to live a healthy lifestyle? TV: One of the most obvious changes in Tarrah was her eating habits, her exercise workout schedule and her determination to make this lifestyle change. She became more confident in herself and her outlook on long term success. She has become an outspoken

FC: What encouraged you to ask Tarrah for assistance with your weight-loss goals? TV: Tarrah's positive attitude and indepth knowledge of a nutrition plan and its guidelines made it easy for me to seek out her help. After a disappointing doctor's visit, I knew that my weight was contributing to a lot of my

r e t f A th her mom Tana Va Tarrah Smithson wi

y Weeks. il and sister BrittanPhotography Photo credit VanDee

Before

health problems. I had witnessed the changes in her personal appearance and knew that her tips and information worked. From the beginning, she has always been a positive motivator, an encourager and an unfailing support system. Her genuine concern and willingness to help has been never ending. I had also seen the great impact she had made in helping Brittany improve her eating habits and in making lifestyle changes. What changes have you seen in yourself once you started working with Tarrah? TV: She gave me a positive outlook on healthy eating habits (not just a diet on a piece of paper) and how to view it as a lifestyle change. Through her support and guidance, I have made major changes in the way I think about food. She made me realize that it is definitely not the quantity of the foods you eat but the quality of it that makes the biggest difference (carbs, protein, fats...). I have managed to go down from a size 16-18 in pants to a size 10. I have become more confident in myself and my ability to reach the fitness goals that I have set. My overall feeling of well being and self-satisfaction has greatly improved. I also feel that working toward my goals together The FC May/June 2012 | 29

with Brittany, through Tarrah, has added another bond between us. It is no longer Mother taking care of daughters but the other way around. What have you gained from your choice to live a healthy lifestyle? TV: I have gained a higher level of physical well being, self-satisfaction and a more positive attitude about my ability to continue these lifestyle changes for the long run. FC: What would you say to our readers to encourage them in taking that first step toward living a healthier lifestyle? TV: It is NEVER too late to make positive changes in your health, atti-

tude and quality of life! Little changes in a person's eating habits can and will make a huge difference. The proper knowledge about the content of the foods you eat and when to eat them is the most valuable part of all. Small changes toward being a healthier you will definitely be worth the rewards. With a support and buddy system (both of my girls have been my unfailing motivation!) the journey you take will definitely be worth the ride! :-) Taken from one of Tarrah's motivational inspirations, I keep remembering, "I may not be where I want to be, but I am closer than I was yesterday!" With determination, prayer, and support, success has no choice but to follow.†

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The Power of Life … or Death

Theresa Rowe is an author of Guidepost’s “Shaped by Faith, Ten Secrets to Strengthening Your Body and Soul.”

he phrase “like a bull in a china shop” is often used to describe someone who is clumsy, bungling, and usually destructive, by accident. The phrase “like a tongue in a china shop” evokes a softer, less destructive image. Imagine if you will, an open air market, with patrons carefully browsing through the fragile inventory. The vacationers are slowly meandering, while licking ice cream cones purchased at the adjoining café. The smallest visitor recoils her tongue and the top scoop of sherbet spatters on the black and white checkered floor. Suddenly the sherbet is forgotten as the neighboring farm’s prize bull comes crashing into the store, sending visitors to safety and business owners searching for their insurance agent.

31 | The FC May/June 2012

Yes, the bull can do a lot of damage, but let’s hear what God has to say about the tongue. The Message translation of James 3:10 reads, “You can tame a tiger, but you can’t tame a tongue—it’s never been done. The tongue runs wild, a wanton killer. With our tongues we bless God our Father; with the same tongues we curse the very men and women he made in his image. Curses and blessings out of the same mouth!” There have been times when I have caught myself saying things like “that person is very annoying and driving me crazy.” After repeating this over and over to myself and then passing it on to someone else, I have become the bull.

The cycle is vicious and in the end, fragile hearts are broken. By reading and studying God’s word, I recognize the importance of paying close attention and using proper care when speaking words to others. Luke 6:45 tells us, “A good person produces good things from the treasury of a good heart, and an evil person produces evil things from the treasury of an evil heart. What you say flows from what is in your heart.” Instead of saying something negative we should be saying, “That person is a child of the Most High God, God loves them just as much as He loves me.” Instead of speaking death into a situation, speak God’s Words of life and hope. “That person is a joint

heir with Jesus.” When we speak the you that I constantly remind them to Word of God over someone or a situa- stay focused on things above during tion, He promises to keep watch. each exercise class. I encourage them to take their minds off themselves. If we Children can benefit the most by words start to ponder negative thoughts about of encouragement. A child that is con- our bodies like: I hate the way I look, or stantly told they will “never amount to I cannot stand my hips, thighs etc., we anything,” will succeed in accomplish- contaminate other areas in our lives. We ing the discourager’s words. When one become depressed and start feeling sorof my sons was told by a middle school ry for ourselves. This leads to other coach that he would never be able to negative actions like over-eating or critplay high school basketball because he icizing others. The seeds of envy and was too small and too slow, and that he jealousy grow hardiest in a heart of negshould feel privileged to sit the bench, I ativity. went to the Lord in prayer, not accepting these words of discouragement. Instead of complaining about your God’s word in 1 Samuel 16:7 says, “But body, why not turn to God’s word and the Lord said to Samuel, do not look on say things like, “I praise you, for I am his appearance or on the height of his fearfully and wonderfully made. Wonstature, because I have rejected him. For derful are your works; my soul knows it the Lord sees not as a man sees; man very well. My frame is not hidden from looks on the outward appearance, but you, when I was being made in secret, the Lord looks on the heart.” intricately woven in the depths of the earth. Your eyes saw my unformed subNow I know the coach’s words were not stance; in your book were written, every spoken with malice and my son was not one of them, the days that were formed an all star at the time, but I did know my for me, when as yet there was none of son understood the game more clearly them.” How inspiring to know that God than any person on the floor, and has has made each one of us wonderful! had a huge heart for the game since he Ephesians 2:10 adds, “For we are his was two. Within two years, he had workmanship, created in Christ Jesus grown six inches and was playing varsi- for good works, which God prepared ty at the high school. He now stands beforehand, that we should walk in 6’4” and plays college basketball. We them.” Wow, this is the motivational do not have to accept negative words or verse to take care of our bodies because curses from anyone, at anytime. Speak we are God’s workmanship, especially God’s words over your children and knowing He wants us to walk into our situations on a daily basis. Give it to calling. Our first words each day should God and let Him do the rest. be, “Praise you for what you have created!” Sometimes we can curse ourselves. Our physical bodies will follow the thoughts Whether your words are clumsy, vengestored in the heart. My students will tell ful, hurtful, or well intentioned promis-

Proverbs 16:24: “Pleasant words are a honeycomb, sweet to the soul and healing to the bones.”

Proverbs 12:18: “There is one whose rash words are like sword thrusts, but the tongue of the wise brings healing.”

Proverbs 12:25: “Anxiety in a man’s heart weighs him down, but a good word makes him glad.”

Colossians 4:6: “Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.” es un-kept, we are responsible and accountable. Everyone is listening to what you say but only God can help you tame your tongue. He wants to help us encourage, edify, heal and bless. His Word has a lot more to say about our speech. †

The FC May/June 2012 | 32

Take Steps Toward a Healthier Lifestyle

or many, taking the first step toward healthy living can seem overwhelming. But eat-

ing more fruits and vegetables, taking walks, washing your hands, and im-

Live active, eat healthy Small swaps - and steps can lead to big changes:

proving the well-being of your community are all easy ways to become a bit healthier. In fact, according to the American Public Health Association (APHA), nearly 1 million Americans die each year from diseases that can be prevented by living a healthier lifestyle. Each April, APHA celebrates National Public Health Week (NPHW) to spread the word about good health, encouraging both communities and individuals to take an active approach toward healthier living. This year, APHA invites you to "Join the Movement" to improve your health and the health of your community, by providing these tips to make simple changes today for a healthier tomorrow.

33 | The FC May/June 2012

▲Check out the MyPlate recommendations from the U.S. Department of Agriculture (USDA) at www.choosemyplate.org to help plan your meals with proper proportions ▲Look to fill half your plate with fruits and vegetables when preparing meals ▲Choose more fish and low-fat meat cuts ▲Cook food at proper temperatures ▲Talk with elected leaders about including sidewalks, bike lanes, and farmers markets in your community ▲Get at least 2 1/2 hours of moderate to vigorous exercise each week ▲Encourage children to get 1 hour of active play each day

Photo courtesy of Getty Images

Prevent tobacco, drug, and alcohol abuse Education goes a long way in preventing substance abuse: ■ Talk with your employer about implementing a substance management and tobacco-cessation program for employees ■ Advocate for smoke-free policies in your community and workplace ■ Follow prescription medication instructions thoroughly ■ Do not use illicit drugs ■ Do not drive if you are under the influence

Avoid the spread of communicable disease Communicable diseases can't be avoided completely, but you can better protect your family: ►Wash your hands frequently ►Cover your mouth when you cough and sneeze ►Immunize your family ►Disinfect surfaces in your home and workspace ►Talk with your employer about providing paid sick days to prevent the spread of communicable diseases ►Support local legislation aimed at lessening the impacts of some of the most serious communicable diseases such as HIV/AIDS, influenza, and tuberculosis

Support reproductive and sexual health Advocacy and education can help encourage safe sex practices and reproductive health: ■ Practice safe sex [abstinence is best] ■ Use contraceptives ■ Visit your doctor for regular screenings ■ Promote access to quality health care to reduce HIV/AIDS, gonorrhea, and other sexually transmitted diseases ■ Advocate to get comprehensive reproductive and sexual health education in your communities

■ Eat healthy, remain active, quit the use of tobacco and alcohol, and visit your doctor regularly, especially when pregnant

Promote mental and emotional well-being It is important to advocate for mental health education in your community: ▲Advocate for mental health awareness and programs within your community's schools, businesses, and community centers

To learn more about NPHW, ways you can join the movement, and to read more healthy living tips from APHA, visit www.nphw.org. Source: American Public Health Association

More Fitness Articles & Videos Online @ FitChristian.com

▲Talk with your employer about providing a comprehensive mental health services program as part of the organization's healthcare plan ▲Learn to recognize the symptoms of mental health issues, such as depression ▲Support local nonprofits aimed at educating community members about mental illness ▲Seek out treatment for mental health issues

The FC May/June 2012 | 34

Opt for lean protein in your diet as well, which helps control hunger, stabilize blood sugar levels, support your metabolism, as well as build and protect muscle. Add moderate amounts of “good” fats – found in nuts, seeds, avocados and olive oil – to keep calories under control and support the absorption of fat soluble vitamins like A, D, E and K.

Dr. Melina Jampolis, author of “The Calendar Diet: A Month by Month Guide to Losing Weight While Living Your Life,” knows that even small, consistent steps can lead to big changes over time. “Eating a well balanced diet, keeping to a fitness routine and maintaining one’s weight are all tactics to support a healthy lifestyle. As a doctor specializing in nutrition and weight loss, I’ve been helping people navigate life’s challenges using a motivational and simple, year-long approach.” The “Calendar Diet,” shows you how to maintain a healthy lifestyle month-by-month, allowing you to cut calories without depriving yourself.

Supplement your diet “When you reduce calories, you reduce nutrient intake. I recommend dietary supplements to my patients who are restricting calories and who want to achieve optimal health,” says Dr. Melina. “When choosing supplements, it is important to go with a reputable brand such as Nature Made,” says Dr. Melina, “which has rigorous quality control standards in place to ensure what is on the label is in the bottle.” Dr. Melina also recommends looking for products carrying the United States Pharmacopeia (USP) Verified Dietary Supplement mark, as a way to ensure the product has met stringent quality criteria for purity and potency. Nature Made was the first company to obtain the USP Verified Dietary Supplement mark for many of its products.

Dr. Melina shares the following recommendations: Eat wholesome foods “A menu filled with seasonal fruits and vegetables will give you a big nutritional boost,” suggests Dr. Melina. Vegetables, she explains, are packed with fiber and water, and are low in fat, so they decrease the calorie density of your diet, while boosting overall nutrition.

35 | The FC May/June 2012

For most of her patients, especially those who are overweight or obese, live in northern latitudes, or are at an age greater than 65, Dr. Melina recommends taking a vitamin D supplement as this key nutrient plays a supporting role in bone, heart and immune health. “To determine

Photo courtesy of Getty

According to the Centers for Disease Control (CDC), in the past 20 years, the diets of most Americans have changed, consuming too many calories and too few nutrients. This type of diet leads to weight gain – 60 percent of Americans are overweight or obese – and 9 out of 10 Americans fall short of many essential nutrients in their diets. With on-the-go lifestyles, many people find it difficult to eat right, exercise regularly and keep their diet in check.

Images

Realistic and Livable Tips for a Healthy Lifestyle

if you have low vitamin D levels, speak with your doctor about having your blood levels of vitamin D checked,” says Dr. Melina, who recommends adults take 1000 to 2000 International Units (IU) of Vitamin D3 daily to fulfill their vitamin D requirement. Up your activity Always speak with your doctor before beginning a new workout regimen. Make sure you get the recommended amount of activity into your week. “The key is to gradually increase your activity levels,” says Dr. Melina. “By switching up your routine every month, you can continually challenge yourself, improve fitness levels and work major muscle groups in different ways to prevent plateaus.” For more information about vitamin D supplements, visit www.naturemade.com, and to order “The Calendar Diet,” visit www.drmelina.com.

Adoraim, and Lachish, and Azekah, And Zorah, and Aijalon, and Hebron, which are in Judah and in Benjamin fenced cities. 2 Chronicles 11:5-10

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.

Rehoboam is a son of Solomon, and he has inherited some of the good and some of the bad ideas his father left. He had an army, and he was ready to fight against the many tribes that left to become Israel. He got good counsel from a man of God. Read 2 Chronicles 11:1-4 The man of God had the respect of Rehoboam, and the king decided to obey the word of God for now. Thus civil war and shedding of Jewish blood was avoided. But Rehoboam took no chances, building his fortifications against the larger tribes to the north.

Rehoboam began to collect wives as Solomon had. Among them was the daughter of Absalom, who he loved. So many partners must have had influence, and the rebellion of Absalom may have dwelt He went on to prepare the cities with food among the spirits being represented here. and weapons against the threat as well. The men were organized into military And Rehoboam made Abijah the son of units with a proper chain of command. Maachah the chief, to be ruler among his brethren: for he thought to make him Read 2 Chronicles 11:11-14 king. And he dealt wisely, and dispersed of all his children throughout all the counThe holy men of Israel were coming to tries of Judah and Benjamin, unto every Jerusalem to serve God in the temple per fenced city: and he gave them victual in the Lord’s commandment. They were abundance. And he desired many wives. rejected from serving as priests by Jero- 2 Chronicles 11:18-21 boam, so they were happy to join Judah. The king did some things wisely after the And he ordained him priests for the high world, but he desired many wives after places, and for the devils, and for the his father Solomon. He will be responsicalves which he had made. And after ble and accountable for keeping the them out of all the tribes of Israel such as throne of David and Solomon against the set their hearts to seek the LORD God of works of darkness. † Israel came to Jerusalem, to sacrifice unto the LORD God of their fathers. So they strengthened the kingdom of Judah, and made Rehoboam the son of Solomon strong, three years: for three years they walked in the way of David and Solomon. 2 Chronicles 11:15-17

Jeroboam made the priests serve idols and And Rehoboam dwelt in Jerusalem, and demons, but some remained true to the built cities for defence in Judah. He built Lord and went south to Judah. even Bethlehem, and Etam, and Tekoa, And Bethzur, and Shoco, and Adullam, Read 2 Chronicles 11:18-21 And Gath, and Mareshah, and Ziph, And 36 | The FC May/June 2012 © The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Publishing. www.fitchristian.com

Pastor’s Pulpit

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”, contact the editor.

Pastor Jonathan C. Carey Dr. Jonathan C. Carey J.P. is the Founder of the CTC Network and the Lead pastor of Glad Tidings Community Church. Dr. Carey has served as a Minister of the Gospel for more than 30 years. He has served in the following roles: Pastor, District and National Official, Bible School Principal, National Youth and Sunday School Director, and a Director of Teen Challenge. Jonathan and his wife Shena are the proud parents of three adult children. Jonathan and Shena are based out of Key West, Florida. They are commissioned missionaries with Grace Covenant International.

I have always been grateful for meaningful relationships in my life. Relationships are designed to take us somewhere. Our choices and commitments to meaningful relationships take us to ports of call. In these ports, we learn, share and develop into mature persons. My relationship with my father has added value to my life’s journey in many ways and has helped me to mature as a man. The quality which stands out to me was my dad’s keen sense of responsibility and his life-long commitment to live it out as a parent. Dad passed just a few months before this Father’s Day, and so it makes this article quite special for me. In a culture and society where men are bashed for a number of things, I wish to recognize one of my dad’s contributions to his family and community as a man and parent who modeled responsibility. Dad lost his parents early in life and left school to work and support his siblings. As a twenty-one year old, he left the shores of a tiny Caribbean island and fought in WWII. He would often say it was the responsible thing to do. As a father in the formative years of raising his family, at times he often had to work three daily jobs. I never once heard him

complain or take out his frustration on My responsibility as a father, grandfaus. I am sure there were moments of ther, mentor, and coach is to build upon uncertainty and fatigue, but in public he the foundation my dad established. remained positive and responsible. With my kids, I tried to provide the For many years I misunderstood his physical, emotional and spiritual supwork ethic and commitment to obliga- port needed, I have tried with my grid of tions outside the home, and often inter- understanding to be responsible; being nally criticized him for not being at our responsible calls for difficult choices. sporting events, etc. As a young adult, I For many years I served as an educator heard his story and had to repent for the to ensure I had quality time with our growing resentment I had felt towards kids. When they were off from school, my dad. Often we judge others and draw so was I. I tried to improve on the methconclusions solely based on our per- od my dad employed. Part of growth is spectives. With a limited view, we gal- to be responsible with knowledge vanize our opinions as concrete facts gleaned and improve the quality of relamisjudging and crippling budding relationships with that knowledge. My kids have the responsibility to take the best of tionships. what I have offered, add to it and redeDad purposed in his heart that his family fine for them what parental responsibiliwould have all the basic things required ty is all about. to succeed in life. This was his commitment, and he took it as his personal re- The key in all this is that responsible persons are responsible. Like my dad, sponsibility. exemplary qualities are obvious in some Dad and mom unselfishly provided for persons; however, I believe if we look us, equipping us for a meaningful today deep enough we can find redeemable qualities in any person. I have always and productive future. been intrigued by this scripture, “But Dictionary.com, in part, defines respon- God demonstrates His own love for us sibility as reliability or dependability. in this: While we were still sinners, Reliability and dependability are two Christ died for us” (Romans 5:8). May we view others through Christ-like lensgreat relationship words. es. Happy Father’s Day! †

Book: Hiking Through: One man’s journey to peace and freedom on the Appalachian Trail Author: Paul Stutzman Publisher: Revell Books Reviewer: Dennis Ellingson AKA “The Herb Guy”

When I finished reading “Hiking Through” my first words were “This was great!” Then I guess the question to myself and that others might ask is, “What made it great?” My thought is that it touched on so much. It was a vicarious physical and emotional journey but it is gut honest in some spiritual considerations. It touches on subjects many of us may consider or question to ourselves but would not really talk openly about. The author’s wife has died after a long bout with breast cancer. Now a man in his late 50’s, Paul Stutzman, decides to fulfill a lifelong dream of hiking the Appalachian Trail in its entirety. It is a foot journey of over two thousand miles and five months. It means for him to quit his work, trust his abilities to do something that will call upon his strengths and ask for God’s aid much more that he may have realized.

The Pacific Crest or other such arduous treks. Most of us, however, don’t see the dream come true, needing to find satisfaction in taking portions of the trail just so we can say we have. For my 50th birthday my sister and I hiked in and out of Grand Canyon, it was one of those Bucket List dreams that rarely happen for many of us. As an author and outdoor enthusiast “Hiking Through” wasn’t a book to be missed by me but even if that is not so much your great interest the book is still an important read. The reason for that is dealing headlong with grief. And as we all know we feel it if we haven’t already lost someone we love. What we do with that grief; ‘hiking through’ it, is an essential part of the healing we will need. Out on the trail, Paul’s new hope is to find a deeper relationship with God and to try to make sense out of the death of his beloved wife. He accomplishes both but perhaps not quite the way one might think. Also this is a book filled with great characters like Marathon Man, Sailor, Fargo, Padre and others. All people who hike through the A.T. give themselves or are given nick names that describe something about them. Paul chose Apostle because he feels as if he was sent on this trek. There is much humor in the book, often Paul pointing that at himself. Then there is the story of the dozen or so guys who had chili one night while staying in a small shelter…. The A.T. is designed in such a way that there are many shelters along the way. Because of its popularity and certain amenities, many people hike this trail so human contact is close to hand and yet at times there can be large amounts of alone time too.

The author starts his journey in May and finishes it in August in Maine, and the weather conditions, trail conditions, drama, situations and such are as varied as you can imagine. Think about hiking in the Smoky Mountains through two feet of snow or, just the opposite, staying at an inn that is so comfortable and the hospitality so sweet you would like to never leave. The contrast is striking. I don’t want to give away too much of the book but I believe it will absolutely captivate and take you in to the point that if you hike some or all of this trail you will say, “Oh, yes, Paul talked about this.” He shares his times on the trail and many conversations with others that are hiking through. This little bit between Padre and him is poignant in its understanding if you were to consider your life’s journey that of a long hike. Padre says, “In my faith we now say ‘Heaven all the way to heaven; hell all the way to hell’. If Christ is your guide, He will lead you to heaven. There are two guides and two paths and you will choose your path.” Paul added, “Both paths take us to a chasm and the end of this life, but one of those paths has a cross that spans the chasm and leads to another life.” I love books like this so it was pretty much a given that I would want to read it and enjoy it. But there was so much more I didn’t expect that it was quite a journey for my own self, even though I never left the comfort of the easy chair. I hope you will give this wonderful book a consideration the next time you look for some adventure but with real events and the truth built in.

www.hikingthrough.com

Many of us have dreamed of such a trek whether it is the A.T. or, out my way, 38 | The FC May/June 2012