The Fit Christian Summer 2011 by His Work Christian Ministries

David Luther: Overcoming Gluten Free Goodness

Water: Drink in the Facts

Shake Up Your Routine

Summer Grooming for Pets

Smart Nutrition Tips FREE

ONLINE! Summer 2011

FitChristian.com

PUBLISHER His Work Christian Publishing www.hisworkpub.com

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

EDITOR

Theresa Rowe Shaped by Faith tleerowe@aol.com

Angela J. Willard Perez editor@fitchristian.com

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

CONTRIBUTORS ASSISTANT EDITOR David Luther Kim Davis kim.davis@fitchristian.com

COLUMNISTS Dennis Ellingson God’s Wild Herbs Jenny Harper Mix it Up With Jenny David Luther Through the Bible Spotlight diluther@cox.net Dr. Todd McDougle Exercise Right dr.mcdougle@comcast.net Nancy Napolitano Nancy’s New Beginnings newbeginnings@fitchristian.com

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We are always looking for articles, recipes, photos, book reviews, suggestions, and new ideas for The Fit Christian Magazine. Please feel free to submit yours , as well as your comments to the editor. To subscribe to the online magazine for free, Visit www.fitchristian.com/subscribe.html Print editions are available at www.fitchristian.magcloud.com PDF editions are available at www.scribd.com/hiswork Visit The Fit Christian Magazine’s online store at www.cafepress.com/fitchristian On the cover: David Luther. Photo courtesy © 2011 David Luther. All Rights Reserved. God's Wild Herbs Photo Credit: © Marilyn Barbone | Dreamstime.com

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

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

Online Community: Join The Fit Christian Online Community and connect with others who are living a healthy lifestyle. Join us today at www.fitchristian.com/forum.

Features 1 Smart Nutrition Tips A healthy lifestyle doesn't have to mean nibbling on bland fare. With strategic substitutions and smart snacking tips, you can still enjoy some favorite foods without compromising your nutritional goals....

3 Water: Drink In the Facts Water is an essential element for the human body, and we need it to stay hydrated and healthy. But where should we get our water â&#x20AC;&#x201D; from the tap or a bottle? Many people drink both, depending on taste and accessibility. To help you make an informed decision, here is some new information about the different refreshment choices you can make....

5 Summer Grooming for Pets When warm weather hits, people put away the winter coats and slip into something a little more comfortable for the higher temperatures. The four-legged family members need a little help to make the transition, however, as pets also need to stay cool when sunny days arrive....

6 Overcoming My workout schedule is a shipwreck. Everything wants to take my time and opportunity to get fit. Career and family needs have twisted my goals into a knot. Are your workouts hindered by scheduling and life struggles? We need spiritual warfare to win our daily battles, including the workout....

9 Summer Fun With the Little One The warm weather has finally arrived and parents everywhere are looking to make this summer one for the memory books. Summer always seems to fly by, with work, chores and family vacations taking priority throughout the warm months. In order to take full advantage of everything the season has to offer, Huggies is helping Moms and Dads beat the heat with a variety of fun and easy summertime activities....

WRITE4US See page v for details...

Columns/Departments Columns

Articles

17 NEW! The Herb Guy

Discovering God's Healing Herbs

25 Mix It Up with Jenny

1325

Simple Tips for Gluten

Free Goodness Many Americans follow a gluten free diet in their daily lives....

23 Gluten-Free Favorites

A Savory Salad for Sharing

For Celiac sufferers, one of the hardest parts of the glutenfree diet is realizing that gluten is nearly everywhere...

27 Nancyâ&#x20AC;&#x2122;s New Beginnings Reflections

Departments

27 Do you Dare To

11 Kids4Christ

Shake Up Your Routine?

Creative Kids in the Kitchen | Memory Verse | Word Search | Feeding Your Infant

If you feel stuck in a rut, it may be time to shake things up....

19 Food & Nutrition Healthy Summer Eating | Gourmet Grilling | Gluten-free Favorites

29 Exercise the Right Way Meet Theresa Rowe | NEW! Shaped by Faith | Exercise Right | Savor the Power of Positivity for Weight-Loss Goals

34 Spiritual Fitness

1329

Through the Bible: "The Winds of Change" | Scripture & Reflection: "John 10:3"

Help Someone!

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

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Greetings in Jesus! I am finally getting the magazine back in action after having to take some time off to take for my family. I had to forego the Spring issue and this Summer issue is very late; however, some doors have opened that have allow me to persevere in getting the magazine back in production. I now have a wonderful Assistant Editor, Kim Davis, who is doing a fantastic job of editing articles and learning the magazine publishing industry. I thank God for the extra hands in this ministry, and I thank Kim! We have a new columnist with the issue, Theresa Rowe, who will be writing her column “Shaped by Faith” in the Exercise the Right Way department. Be sure to check out her new column along with our other great columns. Happy Reading! In July I had to undergo yet another surgery, and with that came the doctor’s orders to rest for six weeks. After a couple of weeks of bed rest I started going stir crazy, then was given the opportunity and ability to fly to New Mexico where I could finish my healing process. On our way to NM, my son Chris and I were able to fly into Phoenix, Arizona for a night, and while there God gave us the opportunity to meet David Luther, a longtime writer for The FC Mag. It was a wonderful blessing to finally meet him face-to-face, and not to mention the fact that he took Chris and I all over Phoenix for a crash tour! We had a blast! Now we are in New Mexico enjoying the sunshine and all the fun opportunities that Las Cruces provides. What a wonderful blessing to be in this great state! I am praying that God will finally allow us to move from Alaska, and hopefully settle here. David Luther & Angela J. Willard Perez

In Jesus and In Health, Angela J. Willard Perez

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FitChristian.com/jobs.html Feel free to print out 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 www.fitchristian.magcloud.com. © Copyright 2003-2011 The Fit Christian Magazine. A publication of His Work Christian Publishing, a division of His Work Christian Ministries. All Rights Reserved. No part of the magazine may be copied and reprinted without the express written permission from the editor, or the writers. Please contact the editor, Angela J. Willard Perez, for reprint permission. Any views listed in articles or advertisements are not necessarily the views of The Fit Christian Magazine, His Work Christian Publishing, or His Work Christian Ministries. The Fit Christian Magazine, His Work Christian Publishing and/or His Work Christian Ministries 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. The mission of His Work Christian Ministries is to provide food, clothing and shelter for those in need, especially women and children, and to help the sick and the elderly with common household tasks during times of need. While our main focus is helping those who live in our United States of America, we will also strive to help other ministries reach those who live outside of the U.S.A. We are able to fulfill our God-given mission by selling ads in The Fit Christian Magazine (www.fitchristian.com), selling products in our online store (www.cafepress.com/fitchristian) publishing and selling our books (www.hisworkpub.com) that encourage physically and spiritually healthy lifestyles, as well as by receiving donations from those who wish to partner with us.

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Features

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(Family Features) A healthy lifestyle doesn't have to mean nibbling on bland fare. With strategic substitutions and smart snacking tips, you can still enjoy some favorite foods without compromising your nutritional goals. "Eating healthy means enjoying a broad variety of foods and including carbs, protein and fat in your diet," says one of the country's most recognized sports dietitians, Leslie Bonci, who consults for the Pittsburgh Steelers, Milwaukee Brewers and the National Collegiate Athletic Association. With smart food swaps and tricks that add nutrients and flavor, Bonci can help you enjoy eating well without the extra pounds. Stay hydrated. If you are on the go, drink cold water - it leaves your stomach and gets to the muscles faster, thus doing a better job of hydrating your body. Also, try swapping ÂŠ Summer 2011 The Fit Christian Magazine. All Rights Reserved.

some of the foods on your menu for ones with liquid: Foods such as cold soups, many fruits, vegetables and applesauce take up more room in the stomach and can help keep you full longer. Consider making satisfying salads with grains like bulgur or brown rice, which also absorb a lot of liquid. Allow yourself some indulgences. Enjoying foods you love is important to long-term success, and making smart choices doesn't mean sacrificing treats. Just opt for products that provide portion control and good calorie count. A pre-packaged better-foryou options like the ones from Weight Watchers Sweet Baked Goods is a great choice. All of the Weight Watchers sweet baked treats have 4 to 5 grams of fiber, contributing to your daily fiber requirements; and few people actually get the daily fiber require-

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you really want that ice cream or that glass of wine, have it instead of the grain, not in addition. Forget bland condiments. If you want to eat better, spice things up. Healthful spices include cinnamon, turmeric, ginger and oregano. You can use spices to add flavor to your dishes or drinks while cutting the amount of calorie-rich ingredients such as oil and sugar. Try mixing spices, citrus and fresh herbs to perk up any vegetarian fare. Enjoying a portion-controlled treat is a good way to indulge without overdoing it.

ment of 20 to 35 grams. Also, the Weight Watchers Sweet Baked Goods have no trans fat and are good on the go. I enjoy them as part of my morning and afternoon snacks or as an easy, sensible dessert. Learn more at www.weightwatchers.com/sensiblefoods. Taste the rainbow. Eating a variety of colorful foods increases the nutrient richness of your diet, contributes to your daily fluid requirements and provides carbohydrates for fuel. Here's a quick rundown of the colors you should look for: - Dark green: Leafy greens such as spinach, kale and romaine are great sources of vitamin K for bone and eye health. - Orange: Peaches, nectarines and cantaloupe contain natural carotenoid pigments for lung and skin health. - Yellow: This is corn time, folks, and corn is a great source of lutein for eye health. - Red: Tomatoes offer vitamin C and lycopene. - Deep red or purple: Plums, cherries and berries all boost heart health.

Be prepared with portable snacks. It can be hard to eat better when you travel, so keep handy a survival kit that includes non-perishable protein and carbohydrate-containing foods. If you are a busy parent on-the-go or work long hours, throw some of these snacks in your bag to avoid fast-food restaurants and vending machines. A few good options: Foods with protein - jerky, packs of tuna or salmon requiring no can opener, roasted soy nuts, seeds and small cans of bean dip with a pop-top for easy opening. Carbohydrate-containing foods - packs of oatmeal, prepackaged cereal and homemade trail mix.

Put your fork down between bites and chew. Feel the texture, notice the flavors, and savor the food. Preparing foods that require chewing harder will give you more time to eat and allow your brain to register you are full. It takes at least 20 minutes after eating for your stomach to tell your brain that it is full, but most of us finish a meal in 10 minutes. Give your stomach time to catch up to your brain by slowing down your eating. It will take longer to finish a meal, leaving less time for a second helping. Enjoying a portion-controlled treat is a good way to indulge Get creative with nature's bounty. When you grill, think without overdoing it. beyond protein. Grill vegetables and fruit, or add chopped Source: Weight Watchers pineapple or mango to salsa to top fish or chicken. Seek balance. Fuel your body on a regular basis and include foods from each macronutrient group every time you sit down to eat. That means carbohydrate-, protein- and fatcontaining foods. Try to divide your plate this way: a bit less than half of your plate for fruit and vegetables, one third for lean protein (beef, pork, poultry, fish, low-fat dairy, eggs or soy foods) and the remainder for grains (pasta, rice or bulgur). Don't omit fat - just use a little to enhance flavor. Olive oil, nuts or a thin spread of nut butter are all good choices. If

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—Just by recycling the water bottle, the environmental impact is reduced by 25 percent.

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Bottled water companies are working to reduce their environmental impact. For example, over the past 15 years Nestlé Waters North America has reduced the amount of plastic in its bottles by 60 percent, making its Eco-Shape® bottle among the lightest half-liter bottles across the packaged beverage industry. Climate change impact of non-alcoholic beverage consumption Non-alcoholic beverages make up 0.92 percent of the average consumer’s total carbon footprint. This chart shows the percent of total lifestyle impact these beverages have.

Water is an essential element for the human body, and we need it to stay hydrated and healthy. But where should we get our water — from the tap or a bottle? Many people drink both, depending on taste and accessibility. To help you make an informed decision, here is some new information about the different refreshment choices you can make. Environmental Impact Perhaps the biggest debate is around the environmental impact of bottled water. A first-of-its-kind life cycle study recently commissioned by Nestlé Waters North America examines the environmental impact of tap water, filtered tap water, bottled water and other packaged beverages. Here are a few findings: —Water — in all its forms — is the best beverage option for the environment. —Among packaged beverages evaluated in the study, bottled water has the lightest environmental impact. So, people can lighten their own environmental impact simply by drinking bottled water instead of packaged soda or sports drinks.

Why is bottled water better for the environment than other packaged drinks? Bottled water has no “grown” ingredients like sugar, which eliminates the environmental impact of additional water, pesticides and energy usage associated with harvesting those ingredients. Soda has nearly twice the environmental impact as bottled water, largely because of its ingredients, the heavier bottles required for carbonation, and the amount of water used during production. The good news is that more and more people are drinking water — from the tap and from a bottle. Studies show if

“Our customers want to know what they’re buying and consuming,” says Nick Dege, director of quality assurance at Nestlé Waters North America. “We make it easy by publishing quality reports from independent testing results, which our customers can access through our website and via a toll-free phone number, both of which can be found on the label of every bottle.” See “Water” page 4

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Water cont...

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bottled water is not available, two-thirds of people will Simple Tips for Gluten choose other packaged drinks that produce more car(Family Features) Many bon emissions and, typically, Americans follow a gluten are more calorie-intensive. free diet in their daily lives.

How can you be sure your water is safe? —Learn the facts. Tap and bottled water are regulated by the government with public health and safety in mind. By law, FDA standards for bottled water must be as stringent as EPA standards for public water supplies. And in some cases, FDA bottled water standards are more stringent than the EPA’s, such as for coliform bacteria, fluoride and lead. —Read your municipal water quality report. Municipal water suppliers are required to produce quality reports each year. Contact your local water supplier to find out how to access these reports. Or, visit www.epa.gov/safewater. —Find out the source and contents of your bottled water. Some bottled water brands provide information on how to access source and quality information, so you know exactly where your water comes from and what’s in it. Courtesy Family Features

Free Goodness

"Families are looking for wholesome, nutritious solutions that are gluten free and convenient but still taste great," said Keri Glassman, registered dietitian and author. "Gluten free foods can fit into a busy lifestyle, without making mealtime sacrifices. Chex® cereal is one of my top picks, and I recommend it as a good breakfast choice to many of my clients with gluten restrictions." Glassman and Chex offer healthy tips for anyone following a gluten free diet: * A nutritious breakfast should contain whole grains, low-fat dairy, lean protein such as egg whites or peanut butter, and a serving of fruit. * Keep the kitchen stocked with delicious options that are naturally gluten free, such as fruits, vegetables, cheese and most yogurts. * Nutrient-rich snacks can be part of a complete and healthy diet while helping to keep cravings at bay. Keep single servings of raw or dry-roasted nuts and crunchy gluten free cereal in your bag for an on-the-go option. * Mix up your mealtime by testing delicious gluten free recipes the whole family will appreciate. An array of gluten free recipes is available at www.Chex.com/glutenfree and www.LiveGlutenFreely.com.

Source: General Mills

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Features When warm weather hits, people put away the winter coats and slip into something a little more comfortable for the higher temperatures. The four-legged family members need a little help to make the transition, however, as pets also need to stay cool when sunny days arrive. PetSmart grooming expert Linda Erickson shares her tips on prepping pets for the season with regular grooming appointments and at-home treatments that will make everyone paw-fectly happy it's summer.

Summer Grooming for Pets

Drop the Winter Coat: It's important to help your dog get rid of their heavier winter coat so they can stay cool as temperatures rise. A bath will release the undercoat and a good brushing will get rid of the extra hair. To make sure pets are extra silky and shiny, a dose of milk bath moisturizing conditioner and regular at-home brushings will help make coats softer and healthier.

your dog's ears clean and dry after swimming. Swab their ears with a cotton ball and use a recommended ear cleaner to help remove any waxy build-up or water left behind. Regular Maintenance Required: Dogs have regular, ongoing needs no matter the season, including coat, tooth and paw care. A good teeth-cleaning routine both at home and the grooming salon is an essential part of a pet's health. And it's important to help keep dogs' paws healthy with regular nail trims and removal of any extra hair so debris won't get stuck in their paws.

Less is Not Always More: Pet parents often think shaving a dog during the summer is the answer to shedding and overheating. However, a pet's coat actually helps regulate their body temperature and protects them from the sun. The FURminator Shed-less Treatment is an alternative to shaving and an effective way to help control shedding and keep pets cooler. Swimming Safety: Swimming is a great activity during To learn more about grooming, stop by your local PetSwarm weather, but your dog will need a good cleaning mart store to speak with a PetSmart Academy trained after a dip in the pool or ocean. Be sure to rinse your pet groomer, or visit www.petsmart.com/grooming. after swimming to remove chemicals or irritants from their coat, as these can dry out your pet's skin. Also, try to keep Source: PetSmart ÂŠ Summer 2011 The Fit Christian Magazine. All Rights Reserved.

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y workout schedule is a shipwreck. Everything wants to take my time and opportunity to get fit. Career and family needs have twisted my goals into a knot. Are your workouts hindered by scheduling and life struggles? We need spiritual warfare to win our daily battles, including the workout. Defeat? I had moved from Pennsylvania to Texas, reestablished my A prophet might have warned me where life was taking me. training, and learned about the gyms around me. But all One did speak of the “winds of change.” As an auto designer, contracts come to an end and I was destined to move again. I was to see that ‘change’ in a big way. The new millennium I had to leave the routine that was advancing me to a new began with job loss, selling our home and moving to follow lifestyle. In a couple years I attempted life in five different contract employment around the nation. Along the way, my states. My good gym results got knocked down for a month health has been challenged with the usual aging issues. or two every time. I also fell to the temptation of hearing the ‘enemy.’ The doctor told me to go to the gym, so I became a bit of a ‘gym rat’. Getting my blood moving was a good feeling My poor employment record seemed to be entirely my fault when I went out into the Pennsylvania winter. I got the if I listened to the ‘voices.’ Some employers liked my work, rosy-cheeked flush that ‘cardio’ brings out. I discovered new but the enemy doesn’t bring that up! Any negative thought mobility and improved endurance. When that job ended, I robs the enthusiasm that moves us to the gym or any other picked up again in Texas. There the Metroflex Gym exposed constructive efforts. The ‘voices’ blame it all on me the me to professional athletes so I began doing interviews for ‘unworthy’ one [according to the enemy]. The Fit Christian Magazine. I was amazed at the results I got from the gym. The enemy is known as “The Accuser of the Brethren.” So, why don’t I recognize his voice and cast him down? God has eyes of faith to see value we may overlook in ourselves. Hey, I didn’t come to Jesus because I am good, I came because He is good! Change I have now been unemployed for two years but have found that change is not all bad. When I worked I could not buy health insurance—even AARP turned me down. In poverty, the Veterans Administration has provided medication and rotator cuff surgery. I have time for the gym, but my operation interrupted the workouts again this year. So change interferes in some areas and helps in others. © Summer 2011 The Fit Christian Magazine. All Rights Reserved.

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Featurestoo!

employed in secular work http://en.wikipedia.org/wiki/Michael Faraday.

Prioritize A new lifestyle is about habits. We need to get the habits working without making it painful. Start by going to the gym for a ‘light’ workout. You get familiar with the machines and the people who come during your workout time. Make a habit of showing up without making it a burden of selftorture. Regularity is more important than ‘super’ sessions.

God Allowed It Hey, who’s the boss here? Didn’t God let this happen? Isn’t He the One on the throne? Perhaps He knows I can turn this to some good end! Look at all the examples He left me in the Scriptures. In addition, the saints have continued to live exemplary lives for thousands of years since John concluded the book of Revelation. The Bible encompasses the past, present and future. It isn’t over…yet! Opportunity I have a spreadsheet to track my diet and workouts, to graph my ups and downs. The gym helps with strength, but I get my cardio outdoors with my dog. I chose this dog while working at animal control in Fort Wayne, Indiana. She was too active so was never picked for adoption. I love her endless energy and sense of play, so she is ideal for the hiking trails. My gym days may be off while I recover from surgery, but ‘cardio’ time got better. Cold weather in Arizona allows me to run more, now. Using a gentle-lead harness lets me hold my dog to a jog that I can handle. A canine workout partner is a good investment. If one door closes use the next open door you find. Attitude is not a prisoner of your life or job situation. I have no job but I do have ideas that are now pending for a patent. I have time now, so at night, I am drawing blueprints. I worked 57 hours last week. I am not unemployed, just unpaid! If we are to be the head and not the tail, consider a new way. If you can’t join them, ‘beat’ them. You can go into competition with the people who won’t hire you! Why shouldn’t Christians be the business owners and innovators? Michael Faraday was the Father of modern electronics and a great ‘believer’. Biblical examples, Joseph and Daniel, were

When you can’t get to the gym, don’t stress over interruptions. Look for a light ‘cardio.’ Walk in the time you do have. A home workout can be light, and muscle flexibility exercises require no equipment. You can keep your diet balanced even when workouts are limited. Give yourself some credit for the things you can do. Staying mentally flexible allows us to be open to all our options. You can get past illness and injuries. I have interviewed great athletes who have overcome severe physical injuries. I get relief from my herniated disk when I warm up my back muscles regularly. Some injuries may be overcome by active workouts, but get the doctor and trainers to arm you with information that suits your individual needs and abilities. Be confident that new opportunities will be there in the future. Life may derail some plans, but it continues to change. You may be able to pick up again later. Moses didn’t get a call to service until he was 80 years old. He was strong enough to hike the desert for another 40 years! Value And Praise We went by Thanksgiving this year with no turkey. I couldn’t handle the white turkey the restaurants offered, so I settled for prime rib. My murmuring thoughts made me wonder if I was doing Thanksgiving or ‘gripesgiving’. At least I stop once a year to review the year and write a list of blessings. Sometimes, as I

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look back, I see the evidence of how God’s way has been best. I stay up too late on the computer, lack sleep and miss the gym time in the morning. I lose time when Dad needs to run errands and I struggle for balance. There is only one balance I need—the ‘Trinity balance.’ We can fellowship with God in prayer, Jesus in Bible study and the Holy Ghost in Christian fellowship. I should change when I see my diet sliding into ‘fat land,’ but I am not a backslider if I slip for a season. I can start laying the groundwork for change and make adjustments at my own determined, reasonable pace. I can also appreciate all the opportunities I have to make positive, beneficial choices. I can value what I have and praise God for what I may gain in the next day. He wants His best for us and is there to help.

Features

Share It If we see progress [in our routines], it may benefit someone else. For encouragement, I love to review some of the interviews in back issues of The Fit Christian Magazine. I may not reach their success at my age, but I might ‘hold the line’ longer by trying. Living in the Phoenix area, I see a lot of folks who need help with mobility. I want the Church to be ready if God calls when they turn 80. We need your wisdom and encouragement as much as you need ours. Get to church and share the victory! … David Luther is a contract designer approaching retirement due to an economy that has already retired. He discovered great fitness help at the Metroflex gym in Arlington Texas, but struggles to stay regular at the gym between jobs. With help from "Metroflex Gym’s Down-To-Earth Guide To Your Ideal Body" he is back in training in Mesa, Arizona. He finds inspiration to manage diet, training, and daily trials in the great examples we interview, and in the scripture of bible studies. These bible studies are also inspiring an application for outreach. "Tabernacle Trails" is a pilot program on Meetup-dot-com balancing physical and spiritual growth. The Arizona wilderness offers an outdoor adventure that may bring the bible to life through hiking and camping. You may contact David at

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he warm weather has finally arrived and parents everywhere are looking to make this summer one for the memory books. Summer always seems to fly by, with work, chores and family vacations taking priority throughout the warm months. In ages y of Getty Im order to take full advantage of evPhoto courtes erything the season has to offer, Huggies is helping Moms and Dads beat the heat with a variety of fun and easy summertime little one sporting the fashionable denim diaper at activities. www.Huggies.com. For each photo uploaded or photo "liked" Huggies will help a baby in need by donating to From taking indoor activities outside to summer style and Every Little Bottom. starting a garden, the options are endless. Whether it's baby's first summer or they're a seasoned warm-weather expert, 3. Just add water It's important to keep cool while enjoying a day outdoors in make it the best summer yet. the hot summer sun. Think about breaking out the baby pool, sprinkler or hose, and incorporate bubbles or buckets for 1. Take family activities outdoors Whether it's family dinners on the patio, reading baby's extra fun. favorite story under a shady tree, or stargazing at night, remember to get outside and enjoy the beautiful summer 4. Keep it simple As little ones become more active, summertime is the perfect weather with the family. opportunity to break out the blanket and head to a favorite outdoor spot. Even simple games like "Peek-a-Boo" are 2. Incorporate summer styles Huggies is helping little ones achieve the perfect denim-clad more exciting in the summer breeze. summer wardrobe by bringing back Huggies Little Movers Jeans Diapers. From play dates to strolls around the neigh- 5. Enjoy fresh air borhood, this denim accessory is perfect for any summer Embrace the outdoors and enjoy fresh air with nightly walks look. Not only will babies be rocking the hottest summer around the neighborhood. The temperature will have cooled fashion, but they will also be helping diaper a baby in need. down, and babies often fall asleep to motion. Moms can share their support by uploading a photo of their ÂŠ Summer 2011 The Fit Christian Magazine. All Rights Reserved.

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6. Introduce texture Introducing a baby to the many fun textures of summer is important to the growing senses. Whether it's sand, grass or finger paint, the opportunities to expand baby's experiences grow greatly in the summer months. Try walking in a park, playing in the sandbox or touching garden flowers.

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occupied for hours and guarantees a long afternoon nap for parents.

12. Enjoy a lazy day Taking a break is underestimated in the summertime. Baby and parents deserve to lay back and relax after a busy summer day. Continue to take advantage of the warm summer 7. Summer outings weather while relaxing - take a snooze on the porch or rock Packing a diaper bag and getting outside helps to make the on the hammock. These moments of rest will help you feel most of summertime. refreshed and ready to get Whether it's a stroll around back to all that fun in the the park or a visit to the sun. local zoo, a day out of the house can be fun for the 13. Take a rainy day whole family. If these placbreak es are within walking disNot every summer day can tance, try to resist the urge be as sunny and beautiful as to drive and break out the the next. But, there's always stroller for a refreshing time for rainy day fun with walk. the little one. Use everyday items around the house, 8. Take full advantage of such as boxes, pillows and holidays blankets, and make a rainy day fort. There are plenty of great summer occasions to bring the family together and celebrate. Take advantage of the warm 14. Have fun with frozen treats weather and take the party outside. From neighborhood Nothing says summer like frozen treats. Take a walk to the cookouts to family parties at the park, outdoor holidays can local ice cream shop or set up an ice cream sundae toppings create fond summer memories. station at home for a break during the hot summer months. 9. Start a garden Find a small part of the yard and buy seeds for easy-to-grow vegetables, herbs and fruit. Little ones will enjoy the dirt's texture and they will absolutely love watching the garden grow right in front of their eyes.

15. Start a summer scrapbook Blue skies, sunny days and blooming flowers provide the perfect photo backdrop, so remember to capture each moment. Consider adding a photo of your little cutie in a denim diaper. Better yet, upload a photo of your little one on www.Huggies.com and share with family and friends, while 10. Sing, dance and laugh helping to diaper a baby in need. From a baby's first picnic Break out the music and entertain little ones with singing and to their first glance of a firefly, these first smiles and flashes dancing in the yard. This is a great way to stimulate a baby's of curiosity are pictures that will be priceless for years to imagination while allowing them to do what they do best, come. wiggle and bounce to the beat. Laughing and giggling helps create an unbreakable bond between parent and child. To learn more about Huggies Jeans Diapers and obtain other tips on enjoying the amazing ride of parenting, visit 11. Hit the beach www.Huggies.com. To learn more about how you can give Don't forget the sunscreen. The beach provides a unique to babies in need visit www.EveryLittleBottom.com. sensory experience for all little ones. Everything from the birds chirping, to the waves, sand and shells will keep babies Source: Huggies | Courtesy of Family Features ÂŠ Summer 2011 The Fit Christian Magazine. All Rights Reserved.

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Po' Boy Peanut Butter Chicken Cheesesteak

Young chefs give PB&J a makeover

Everyone loves a classic PB&J sandwich. Now, with a little culinary cre- void where prohibited. See Official Rules for complete deativity, your family can liven up lunch tails. and win money for college.

Over the past 10 years, Jif® Peanut Butter has inspired thousands of kid chefs to reinvent the peanut butter sandwich for the chance of earning a fund for college. This year, in the 10th Annual Jif Most Creative Peanut Butter Sandwich Contest™, families can foster creativity in the kitchen for a chance to win a $25,000 college fund, plus $10,000 to purchase educational products.

The 2011 winner was 8-year-old Margalit M. of Raleigh, N.C. for her Wushu Chicken Tacos, pairing Jif Creamy Peanut Butter with chicken, asparagus and squash, all wrapped in a tortilla. Check out these other winning recipes for inspiration.

Wushu Chicken Tacos - 2011 Winner Margalit M., Raleigh, N.C. Serves: 1

-Sandwiches will be judged on creativity, taste, nutritional ½ cup diced rotisserie chicken balance, appearance and ease of preparation. ¼ cup asparagus pieces, about 1 inch long -10 semi-finalists will be selected to compete in a national ¼ cup yellow squash pieces online vote in January. 2 fajita-size flour tortillas (6-inch) -Five finalists will be selected to compete at a live judging 2 lime wedges, optional event in New York City in March. -Four runners up will each receive $2,500 college funds. Sauce: Visit www.jif.com and www.jifenespanol.com between July Fresh ginger slice, 1/8 inch thick, peeled and cut in half 28 and October 12 for Official Rules and the entry form. 2 cloves garlic, peeled 2 tablespoons Jif Creamy Peanut Butter Open to legal residents of the 50 United States and D.C., 1 tablespoon soy sauce between 6 and 12 years of age by October 12, 2011. Contests 3/8

teaspoon chili paste with garlic

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Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres.

Love is...

1 Corinthians 13: 4-7

â&#x20AC;

patient kind protecting trusting hopeful persevering

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rejoicing admirable humble honorable selfless forgiving

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2½ teaspoons sugar 2½ teaspoons Worcestershire sauce 2 ¼ teaspoons sesame oil 3½ teaspoons water

Chop chicken meat and fruit, mix in bowl. Mix in peanut butter, mayonnaise and honey.

Chop ginger and garlic in food processor as finely as possiSpoon into open lettuce leaf, ble. Add next seven ingredients and process until sauce is roll and serve. completely smooth. If sauce is too thick, add more water. PB & Fruity Says "Let Us Rap" If sauce is too thin, add more peanut butter.

Wushu Chicken Tacos

Po' Boy Peanut Butter Chicken Cheesesteak 2009 Winner Toss about half the sauce Jordyn B., Lebanon, Pa. with chicken and put aside Serves: 1 in a covered bowl. Sandwich

Boil about 1 inch of water in a large skillet and add asparagus. Cover skillet and turn off heat. In 1 to 3 minutes, lift off cover and remove asparagus using tongs. Cut off ends of squash and cut into half-moon pieces. Put 1/4 cup squash pieces into microwave-safe bowl and add a little water. Cover with plastic wrap and microwave about 2 to 3 minutes. Let cool slightly and carefully drain off water. Place tortillas in microwave and cook about 15 seconds, or until warm and bend easily. Put chicken in tortillas, top with asparagus and squash and drizzle with additional peanut butter sauce. Serve with optional lime wedges.

PB & Fruity Says "Let Us Rap" - 2010 Winner Rachel G., Clovis, Calif. Serves: 1 ½ cup chopped cooked chicken breast 3 tablespoons chopped Fuji apple 2 tablespoons chopped black or red grapes 2 tablespoons Jif Extra Crunchy Peanut Butter 1 tablespoon lite mayonnaise 2 teaspoons honey Iceberg lettuce

½ red pepper ½ yellow pepper 1 small onion ½ apple (any variety) 2 tablespoons olive oil 4 chicken breast slices or any deli lunch meat chicken Hoagie/sub roll ¼ cup mozzarella cheese, shredded

Sauce 3 ½ 1 2 ½

tablespoons Jif Creamy Peanut Butter teaspoon Worcestershire sauce teaspoon honey mustard teaspoons honey cup water

Cut peppers into strips; cut onions into rings and slice apples into strips. Put into sauce pan with olive oil and cook on medium heat until soft. Cook chicken breast slices and add to the pepper/onion/apple mix. (If you are using deli chicken, cut into strips and add it to the pepper/ onion/apple mix. The deli chicken is already cooked and just needs to be warmed.) For the sauce, heat a sauce pan on medium heat and add peanut butter, Worcestershire sauce, honey mustard, honey and water. Cook until creamy and soft. Add three tablespoons sauce to chicken/pepper/onion/apple mix. Stir together.

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-Toast two slices of cinnamon toast. Put chicken mixture on hoagie/sub roll and sprinkle with -Spread peanut butter on one slice of bread. mozzarella cheese. -Place banana slices, pineapple and mandarin oranges on the other slices. Add grated ginger if desired. Cut remaining half of apple and place it on a plate with left -Put two sides of sandwich together and serve on a bed of over peanut butter sauce for dipping. lettuce. -Decorate top of sandwich with pomegranate seeds and use additional oranges to decorate plate.

Peanut Butter Rolls Sushi Style - 2007 Winner Alexandra Y., Fort Wayne, Ind. Serves: 1 1 5 5 4 6 1 2 1

Source: Jif | Courtesy of Family Features

8-inch crepe tablespoons strawberry cream cheese tablespoons Jif Creamy Peanut Butter ¼ -inch-thick slices fresh strawberries ½ -inch-thick slices banana tablespoon granola long pretzel rods (to use as chopsticks) small container chocolate yogurt (for dipping sauce)

Peanut Butter Rolls Sushi Style

Spread cream cheese over crepe. Top with peanut butter and smooth over cream cheese. Sprinkle strawberries and bananas over peanut butter. Top with granola.

Tropical Fantasy

Roll up sushi-style and chill in refrigerator for 5 to 10 minutes. Cut rolls. Use pretzel rods as chopsticks and dip in yogurt.

Tropical Fantasy - 2003 Winner Stephanie W., Burnsville, Minn. Serves: 1 2 2 1

slices cinnamon bread tablespoons Jif Creamy Peanut Butter banana, sliced Canned pineapple chunks (drained) Canned mandarin oranges Grated ginger (optional) Pomegranate seeds (optional garnish)

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Motherhood comes with a host of accessories and a whole bunch of questions. One of the most common worries new moms face concerns feeding their new bundle of joy. Breastfeed or bottle feed? Can I do both? What if the baby doesn't like the bottle? Is formula ok? "All these questions are normal," explains Nikki H., a UK qualified midwife and one of the infant feeding experts at Tommee Tippee, the number-one brand of infant and toddler feeding products in Great Britain now available in the U.S. "New moms are often surprised at how much they already know intuitively about feeding their babies." Still, questions abound. So Tommee Tippee offers the following advice. Breastfeeding Ask any expert and they'll tell you: breastfeeding is best. That's why virtually every new mom is encouraged to give breastfeeding a chance at the outset, even if they are unsure whether they want to breastfeed or indeed will be able to. The advice is at least to try and then go from there, knowing that you do have other options. Breast milk itself is packed with nutrients to help your baby grow, develop and stay healthy. That's why experts often recommend breastfeeding exclusively for the first six months of a baby's life and even longer if possible. But some moms might not realize that breastfeeding also benefits them. ÂŠ Summer 2011 The Fit Christian Magazine. All Rights Reserved.

Photo courtesy of Getty Images

The American Academy of Pediatrics says that breastfeeding can help moms lose pregnancy weight more quickly. It also helps reduce postpartum bleeding by releasing the hormone oxytocin. Over the long term, breastfeeding may also help reduce the risk of ovarian and breast cancer and may help increase bone density, which can protect against osteoporosis. "Some new moms are unsure about breastfeeding," explains Nikki. "But with some simple hints and a bit of practice, soon mom and baby will find their comfortable position and a natural rhythm." Moms should keep the following tips in mind while breastfeeding: - Bring your baby to your breast, not your breast to your baby. - Avoid sore nipples by making sure your baby latches on properly. - Remember your baby's feeding position: chin to breast and nose to nipple.

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- Eat and drink plenty and regularly. - Accept all offers of help in the early weeks so you can devote yourself to establishing breastfeeding. - Feeding on demand ensures a good supply of breast milk.

valve that lets babies feed at their own pace with less air, vacuum build-up and nipple collapse. The simply intuitive bottle shape provides a more comfortable hold and breastfeeding-like closeness.

Additionally, always seek prompt medical attention if: - Your baby seems unusually sleepy and/or refuses feeds. - Your baby seems unusually unsettled and is crying more than usual. - You feel flu-like, hot, cold, aching or generally unwell. - You have any redness, tenderness or lumpiness in your breasts.

Expressing Milk Expressing simply means removing milk from your breasts so that it can be safely stored and given to your baby later. Expressing allows you to continue to give your baby all the nutritional benefits of your breast milk, even when you can't feed your baby yourself.

Bottle Feeding "It's a fact that some women find breastfeeding difficult, nor do all moms want to breastfeed," explains Nikki. "It is a personal choice. But one of the great learning experiences of motherhood is being able to politely listen to the unsolicited advice and opinions of others. Bottle feeding, either with expressed milk or infant formula is a safe and practical alternative for mother and child." Introducing a bottle, and therefore more help in caring for her baby, can be liberating for a mom. Tommee Tippee Closer to Nature baby bottles are designed to allow baby to switch from breast to bottle, and back again. To make introducing a bottle easier, here are some suggestions: - If mom usually breastfeeds, have someone else offer the baby a bottle. If your partner or other family member introduces the bottle, baby won't have the usual cues to start seeking out the breast.

"Like bottle feeding, expressing milk can be a huge benefit for moms," explains Nikki. "You can safely store a supply of milk for those times when you know you won't be available to breastfeed. Plus, you give your partner an opportunity to participate in feeding, an important bonding time with your child. From a practical standpoint, expressing can help relieve engorged breasts, while stimulating your body to produce even more milk for your baby." Unless recommended by a healthcare professional, it is typically not advisable to express milk until baby is about four to six weeks old. This gives you plenty of time to establish breastfeeding and to resolve any little difficulties that may arise.

Sold in 45 countries around the world, Tommee Tippee is now being offered in the United States and Canada exclusively at Babies "R" Us and Toys "R" Us. For more helpful advice and product information, please or find them on visit www.tommeetippee.com, Facebook.com/tommeetippeenorthamerica and Twitter.com/tommeetippee_na.

- Have your feeding helper offer about a half ounce of breast To learn more about the Tommee milk or formula about an hour or two after a regular feed. Tippee Health Baby should be alert, but not so hungry that she's upset. Professional, Nikki, please visit: http://www.tommeetippee.co.uk/p

- Sometimes it helps to drip a little breast milk on the baby's ages/meet_nikki/. lips or tongue. Then gently introduce the bottle nipple into her mouth. If she becomes frustrated or isn't interested after 10 minutes or so, take a little break and try again later. All materials courtesy of: Tommee Tippee | Family Features

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By Dennis Ellingson for The Fit Christian

Think About All That God Has Provided Then God said, “I give you every seed bearing plant on the face of the whole earth And every tree that has fruit with seed in it. They will be yours for food.” Genesis 1: 29 The end of a great summer is coming and I am busy harvesting in the garden and out foraging what we can find. It has been great to not only grow much in the garden this year but to find so many herbs and beneficial plants in the wild as well. When God said, "I give you all these plants" He said a mouthful and we are so blessed by Him and them. I am hoping that as you have read these articles over the past couple of years, you have developed a greater interest in the wonderful plants that God provides. I have been sharing information and inspiration about herbs in a loose alphabetical order and we will continue to do that. This year, though, saw the release of my newest book, God’s Wild Herbs. God’s Healing Herbs is designed to perk your interest in the wonderful world of using, identifying and growing herbs at home. The complimentary book “God’s Wild Herbs” takes you beyond the yard and garden and out into the wild places to discover more about herbs and edibles that grow there. New for this year, then, I will be sharing with you about foraging or that act of going out in creation to enjoy and procure what grows native or has been naturalized. Not only is there a growing interest in the use of herbs but there is much more interest in our generations of finding out about what grows wild in our own area. It is exciting, then, to go out and discover something that you can enjoy and use that you may have not considered before. So here we go, through the door, out in to our yards, now over the fence and into the forest and field.

Horehound: This strange sounding named plant sounds like some sort of Holly-weird horror movie but your grandparents and great grandparents were very familiar with it. At the first sign of a cold or sore throat they would have gotten Horehound cough drops or syrup at the nearest candy store or pharmacy. Today, you will have to look a little harder to find it, but it can be found. Horehound is part of the Mint family but has such a unique appearance with its wrinkly fuzzy leaves that it doesn’t much look like anything else out there. It grows well in a garden and you might discover it out in the wild where it has naturalized. Horehound remains a good medicine for a sore throat as a lozenge or as a tea. It is also a digestive aid. On a hot summer day, when you are feeling cooked, it makes for a great herb to add to your ice tea because of the cooling effect upon the body. Old time herbs like this keep coming back to be utilized by a new generation and that is because they are proven to work. Horseradish: Can I tell you some Horseradish stories, like the time my wife ate a fork full thinking it to be mashed potatoes. She said she couldn’t hear, see or speak for some minutes it was so overwhelming. Once summer we harvested a couple of large roots of the stuff and began to grind them up in the food processor. Soon the fumes became so strong that they had our eyes watering, our noses stinging and actually ran us out of the house. In fact the folks in the neighborhood wondered if there had been some sort of toxic spill somewhere near.

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Needless to say Horseradish is very strong but a little bit sure is good, especially on prime rib or lamb. It is actually a good idea to have meat with something like this or onions because it helps the digestive system to assimilate the meat quicker so that it passes through without giving your problems. Horseradish, then, acts as a digestive aid. It also is a diuretic, helping to keep you from water retention and normalizing blood pressure. It is a good herb to use when you have a cold, and we are in that season, because those fumes will really help to break up the stuffiness and mucus.

fever reduction and even prostate infection—pretty amazing, huh? I marvel and continue to marvel at this and give this a thought as you think about the bible verse at the top of this article. We have talked about three plants, each plant has multiple uses and all three concerned can feed us and treat us in numerous ways. When God said, I give you these plants, He said a mouthful. The next time you head to the vegetable section of the market, or your own garden or out in the wild places, I hope this will remind you to praise God for ALL He has provided. …

Horseradish can be found in the wild, and it smells exactly like what you get at the store or out of the garden. Look for coarse, serrated, oval leaves and that very distinctive smell. Biblically we know that it was a very important part of the Passover meal, eating it, of course, would bring tears to the eyes. It was a reminder of the tears shed while in slavery. Our Bible lesson is that sin and wrongdoing can enslave us so much that we may shed tears about it. Jesus forgives our sin and makes this promise, “No temptation has seized you except what is common to man. And God is faithful; he will not let you be tempted beyond what you can bear.” 1 Corinthians 10:13. Ask the Lord to help you get rid of a nagging sin or behavior that has had you shackled. Aspen: This wonderful tree may seem out of order in our A through Z look at herbs but remember I said I would add info about what you might find in the wild. This is a great herbal source to consider. Quaking Aspen, part of the poplar family of trees, is spotted mostly in the Great Basin and High Desert lands of the West and in the Rocky Mountains, up through Canada and Alaska but it is also found in the Great Lakes area and all the way to New England. So you have a good chance of discovering a stand or colony of these amazing trees. To me, autumn doesn’t look like it is done right without the beautiful yellow, gold and red colors of the leaves. Aspen, as a food and a medicinal, has been used for centuries. In the spring for an unusual treat you can eat some of the buds right of the tree. These same buds have been used to make syrup. A salve from the buds has been used to treat skin irritations, muscle aches and pains. The bark and buds have been used for a variety of ailments from digestive distress, © Summer 2011 The Fit Christian Magazine. All Rights Reserved.

Dennis Ellingson’s books, God’s Wild Herbs, God's Healing Herbs and others are available through most book stores. Books can be directly ordered from the Cladach Publishing Web site. www.cladach.com or contact the author at

Dennis Ellingson 501 Old Ferry Road Shady Cove OR 97539 Look for The Herb Guy on Facebook

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Don't take a vacation from eating right (Family Features) Warm weather is synonymous with trips to the beach, baseball games and summer vacations. While enjoying these outings, you may find yourself tempted by hot dogs, ice cream and other summer indulgences. A busy schedule, combined with tempting summer treats, could throw off your healthy eating routine. Registered Dietitian Robin Kline, MS, RD, CCP, offers three simple tips for how to stay healthy throughout the season. "Planning ahead is your best strategy to stay on track for great summertime eating," said Kline. "Whether it's visiting the farmers market for fresh, seasonal produce or packing healthy snacks for on-the-go, being prepared results in smart eating." Think Simple. No one wants to spend time in a hot kitchen preparing meals on a nice summer day. Finding quick, healthy meal options that can be prepared in 20 minutes or less will provide you with more time to spend outdoors enjoying the warm weather. A healthy salad that contains a rainbow of nutrients is easy to prepare and helps you avoid turning on the oven. Think Fresh. Many delicious fruits are in season during the summer, including peaches, berries and melons. Fresh fruits are naturally sweet, a good source of vitamins and are easy for on-the-go eating. Eat them alone as a snack, blend into a smoothie or create a breakfast parfait with berries, granola and cottage cheese.

Think Healthy. The United States Department of Agriculture (USDA) states that the amount of protein needed in the average American diet depends on gender, age and level of physical activity, but recommends selecting a variety of lean sources of protein. Fish high in omega-3 fatty acids are a good lean protein source, while cottage cheese and legumes are great options for adding variety. Cottage cheese is a versatile option that can be incorporated into a number of different recipes. Daisy Brand Low Fat Cottage Cheese is 100 percent natural with only four ingredients, a good source of calcium, lower in sodium than many other brands and an excellent source of protein with 14 grams per half-cup serving. By following these few easy tips, you can enjoy summer with the peace of mind that you are maintaining a healthy lifestyle. The following recipes are great starters for summertime foods. Visit www.DaisyBrand.com/CottageCheese for more information and recipe ideas. See “Summer Eating” page 20

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Summer Eating cont....

Strawberry, Spinach and Cottage Cheese Salad Prep Time: 15 minutes | Total Time: 15 minutes Serves: 4

6 ¼ ½ 1 ¼ 2

ounces baby spinach cup green onions, sliced cup light raspberry vinaigrette cup fresh strawberries, sliced cup walnuts, chopped cups Daisy Brand Cottage Cheese

Toss spinach and green onions with vinaigrette; divide evenly onto 4 salad plates. Top each salad with strawberries and walnuts. Spoon cottage cheese over spinach mixture and serve.

Black Bean Nachos Prep Time: 10 minutes | Total Time: 15 minutes Serves: 8

Strawberry Banana Parfait Prep Time: 5 minutes | Total Time: 5 minutes Serves: 4

1 1 1 ¼ ¼ 2

banana, cut in chunks tablespoon lime juice cup strawberries, quartered cup honey cup toasted walnuts, chopped cups Daisy Brand Cottage Cheese

1 ¼ 3 ½ 4 1 1 ½ 1

cup Daisy Brand Cottage Cheese cup Daisy Brand Sour Cream dashes hot sauce to taste teaspoon cumin cups pita chips 15.5-ounce can black beans, rinsed and drained cup reduced fat Mexican cheese blend, shredded cup green onions, chopped medium tomato, chopped

Mix cottage cheese, sour cream, hot sauce and cumin in Toss banana with lime juice in a small bowl. Mix bananas small bowl; set aside. Layer pita chips evenly on 2 large with strawberries, honey and walnuts. Spoon mixture into microwave-safe plates. Top each plate with half of the beans and shredded cheese. Microwave 1 plate on high for 1 minparfait glasses. Top each glass with 1/2 cup of cottage ute or until cheese is melted. Drop half of cottage cheese cheese. mixture by spoonfuls over melted cheese on nachos. Top with half of chopped green onions and tomato. Repeat with second plate. Source: Daisy

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The kabobs blend peppers and onions with the juicy pop of Italian sausage, the sweet tang of pineapple and an unexpected touch of ripe black olives. Or, combine ground Italian sausage with your beef and a few special ingredients for a bolder, better burger.

(Family Features) While it's hard to resist the delicious aroma of food sizzling on the grill, few people associate the backyard barbecue with gourmet greatness. As the flames heat up this summer, you can single-hand- White Wine Sausage Bath edly alter that perception by introducing a new element of flavor - Italian sausage.

Serve these dishes with a simple tossed garden salad and a A close cousin to the bratwurst, versatile Italian sausage chilled wine or icy microbrew, and sit back while your offers a flavorful alternative with a unique blend of herbs and friends and family marvel at the new master of the grill. spices. Available in a variety of seasonings and flavors - such as Johnsonville's Mild, Sweet or Hot Italian Sausage Links - Before you get started, consider these tips to make the most savory Italian sausage can serve as the foundation of wide of your sausage grilling experience: array of dishes. v Avoid utensils such as forks, which can puncture the Served on a bun, as a main course or as an ingredient in a sausage and allow flavorful juices to escape. prepared entrée, Italian sausage can take you from basic grill v Keep all your food safe and flavorful by using one set of to brilliant gourmet with no extra fuss. tongs to place raw meat on the grill and different tongs to A bath is an excellent - and simple - method for layering in unexpected flavors with Italian sausage that will make your guests wonder what other culinary secrets you have hidden away. For example, Johnsonville's White Wine Sausage Bath combines the sophisticated overtones of wine with fresh herbs and veggies for an unexpectedly gourmet grill entrée.

turn meat that is already cooking, as well as any side dishes, such as vegetables, that you may be grilling at the same time. v Grill sausages at a low to medium-low heat, cooking slowly to keep the meat moist and flavorful. v Maintain the same temperature on the outside and inside of the sausage. Meat should be cooked through with no pink showing, and a thermometer should read 160°F when your

sausage is done. Or, if your tastes lean more toward the traditional flavors of the summertime grill, try Summertime Kabobs or Italian For additional recipes featuring Italian sausage, as well as Burgers - they're new and unexpected ways to appreciate old cooking demonstrations and video tips, visit favorites. www.johnsonville.com. © Summer 2011 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Publishing.

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White Wine Sausage Bath 10 servings | Prep: 15 minutes Grill: 30 minutes

8 ounces fresh mushrooms, sliced 1 bell pepper, sliced 2 shallots or small onions, sliced 3 garlic cloves, thinly sliced 1 bottle (750 ml) sauvignon blanc or other fruity white wine 1 bunch fresh thyme sprigs 2 bay leaves 2 packages (19.76 ounces each) Johnsonville Mild Italian Sausage Links Large (12-inch x 9-inch) heavy-duty disposable foil pan

Preheat grill to medium-low. Place a large heavy-duty disposable foil pan on grill. Add mushrooms, peppers, shallots and garlic; cook and stir until tender. Add wine, thyme and bay leaves. Bring to a gentle simmer. Add sausage and cover pan with foil. Simmer for 10 to 15 minutes or until a thermometer inserted into sausage reads 160°F.

Grill burgers for 10 to 12 minutes, turning once, until a meat thermometer reads 160°F. Serve burgers on buns with pesto, provolone cheese, tomato and ba- Italian Burgers sil. Serving suggestion: For spicy burgers, substitute Hot Italian Sausage.

Summertime Kabobs 6 servings | Prep: 30 minutes Grill: 10 minutes

1 medium green pepper, cut into 1-inch pieces 1 medium sweet red pepper, cut into 1-inch pieces 1 medium sweet onion, cut into wedges 2 cups Italian salad dressing, divided 1 package (19.76 ounces) Johnsonville Mild, Sweet or Hot Italian Sausage Links 1 fresh pineapple, cut into 1-inch chunks Black olives, optional

Remove sausage from pan. Grill links until browned; then return to pan. Discard thyme and bay leaves. Cover pan and In a large resealable plastic bag, combine peppers, onion and keep warm until serving. 1 1/2 cups Italian dressing. Seal bag and refrigerate for 30 minutes.

Italian Burgers 6 servings | Prep: 20 minutes Grill: 10 minutes

1 ½ 1/3 1 ½ 6 6 6 6

egg cup finely chopped onion cup Italian seasoned bread crumbs pound ground beef pound Johnsonville Ground Mild Italian Sausage tablespoons pesto slices provolone cheese slices tomato Fresh basil leaves hamburger buns, split

Place 1 inch of water in a large skillet; add sausage. Bring to a simmer; cover and simmer for 10 minutes. Cool sausage slightly; cut into 1-inch pieces. Preheat grill to medium. On metal or soaked wooden skewers, alternately thread sausage, peppers, onion, pineapple and olives. Grill for 10 minutes or until browned, turning frequently and basting with remaining Italian dressing.

Preheat grill to medium. In large bowl, combine egg, onion Source: and bread crumbs. Add ground beef and sausage; mix well. Johnsonville Shape into six burgers. Summertime Kabobs © Summer 2011 The Fit Christian Magazine. All Rights Reserved. A Publication of His Work Christian Publishing.

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Gluten-Free Favorites Made with Almonds

Vitamin E, 13 grams of unsaturated fats and just one gram of saturated fat. Almonds allow you to explore, navigate and savor the delicious and nutritious world of gluten-free cuisine with simple substitutes to any of your favorite dishes that you thought were otherwise inaccessible. For more gluten-free recipes and information, visit www.AlmondBoard.com/glutenfree.

Gluten-Free Chesapeake Crab Cakes Yield: 8 servings

(Family Features) For Celiac sufferers, one of the hardest parts of the gluten-free diet is realizing that gluten is nearly everywhere. Consumers have to be diligent in their search for gluten-free products and recipes that offer a variety of culinary choices that still deliver on taste. It may be frustrating, but with naturally gluten-free almonds the supply of worry-free options is limitless.

½ ½ 1 1 1 1 3 ¼ 1 32

cup almond aioli cup almond meal teaspoon Old Bay Seasoning egg teaspoon flaxseed, ground fine tablespoon Dijon mustard tablespoons parsley, rough chop cup almonds, natural sliced pound jumbo lump crab lemon wedges Canola oil, as needed Parsley, finely minced, to garnish

"With the versatility of almonds and their important role bolstering the nutrition profile of the gluten-free diet, avoiding gluten doesn't mean flavor and taste automatically get tossed out the window," says Shelley Case, registered dietitian and author of "Gluten-Free Diet: A Comprehensive Resource Guide." In medium bowl, combine aioli, almond meal, Old Bay Seasoning, egg, flaxseed and mustard. Mix until well blendWith almonds, an assortment of mouthwatering dishes is ed. possible for every meal of the day. Delivering endless inspiration, the array of available almond forms allow a gluten- Gently fold in sliced almonds and crab. Form mixture into free menu to feature compelling flavors while lending added 16, 1 1/2-ounce cakes. Sear in an oiled sauté pan over texture to any recipe. For example, a classic favorite like crab medium-high heat for 3 minutes, 1 1/2 minutes per side. cakes may seem out of reach to someone suffering from Celiac disease, but with almonds, a sumptuous solution is Finish in 375°F oven for 2 possible. minutes. Whether a result of Celiac disease, gluten intolerance, gluten sensitivity or just a desire to limit gluten intake, almonds offer a variety of gluten-free culinary options and provide nutrients that a gluten-free diet may lack. Just one ounce of cholesterol-free almonds-about 23-contain 6 g of protein, 3.5 g of fiber, 1.1 mg of iron, 35 percent of the daily value of

To serve, stack two cakes on a plate and garnish with 2 lemon wedges and a sprinkling of parsley.

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GF Almonds cont....

Read The FC Magazine’s newest column

Almond Aioli Yield: 32 ounces

2 4 1 1 1/8

cloves roasted garlic tablespoons almond butter, roasted egg tablespoons kosher salt cup fresh lemon juice

1/8

cup champagne vinegar

3 ¼

cups almond oil cup cold water

Add first six ingredients to the bowl of a food processor. Purée until smooth, slowly adding almond oil, alternating with water until desired consistency. Store in an airtight container in the refrigerator. Source: California Almond Board

with Fitness Expert Theresa Rowe in the “Exercise the Right Way” department on page 30

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It's true - the kitchen is the heart of the home. Ever notice how people always gather there? Whether baking treats, making dinner or spending time with family and friends, the kitchen is my favorite place to be. Since my day job is Consumer Test Kitchen Project Manager v for the Nestlé Test Kitchens, you can bet I love to stir things up. This column lets me pass along to you some of my best recipes, tips and baking secrets. v

A Savory Salad for Sharing

The component parts can be made ahead, stored separately, and transported to the party, so the salad can be tossed together at the last minute. It can also be boosted to entrée status with the addition of pre-cooked chicken pieces or grilled shrimp.

Take some potluck pointers for summer gatherings:

(Family Features) Easy. Portable. Crowd-pleaser. Potluck recipes for a large gathering need to hit on all marks, but especially the pleasing part. Everyone should have a dish that's a real winner, one we stake our reputation on, with a recipe everyone begs for. We all love to have a dish that's a surefire hit, and I'm no exception. I'm known for my baking, and love to share my favorite dessert recipes. But I've got a few savory side dishes that are in my "most requested" file. Though I'm often asked to bring a home-baked dessert, I love to share some of my other offerings-thereby securing my reputation as an allround great cook. This Oriental Ramen Salad hits the mark on many levels:

v v

Photo courtesy of Nestlé

Focus on food: If you're coordinating, be as specific as possible when assigning dishes; what types of dishes you want and how many people you'll serve. Monitor the menu: Select dishes with a variety of tastes and textures-go for opposites: crunchy/creamy, spicy/mild, soft/firm. Keep it cool: Use a decorative ice bucket for cold foods such as chilled side dishes. Fill with ice, and place a container of dish in the bucket. Fun, not fussy, service: Line a basket with a bandana or colorful kitchen towels for rolls or muffins; roll up fork and spoon in large napkins. Recycle, reuse: If you're toting a dish, bring it in a reusable disposable container that the hostess can keep or throw away.

When it's a potluck, a family reunion or other gathering, It's crunchy with a creamy dressing. The creamy dressing is made with fat-free evaporat- check out www.VeryBestBaking.com for crowd-pleasing ideas. Be prepared to print several copies of the recipes for ed milk, providing rich, creamy flavor but no fat. sharing! See “Mix it Up With Jenny” page 26

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

Oriental Ramen Salad Makes 8 servings

Source: Nestlé

2 tablespoons butter or margarine 1 package (3 ounces) dry oriental-flavor ramen noodle soup, noodles crumbled and seasoning packet reserved ½ cup sliced almonds 2/3 cup (5 fluid-ounce can) Nestlé Carnation Evaporated Fat Free Milk 2/3 cup vegetable oil 3 tablespoons white vinegar 2 tablespoons granulated sugar 2 packages (10 ounces each) romaine-radicchio salad greens 4 green onions, sliced diagonally

MELT butter in large skillet. Add crumbled ramen noodles and nuts; cook, stirring constantly, until noodles are golden. Remove from pan; cool. PLACE evaporated milk, oil, ramen seasoning packet, vinegar and sugar in blender; cover. Blend until smooth. COMBINE salad greens, noodle mixture, green onions and dressing in large bowl; toss to coat well. Serve immediately.

Nutrition Information per serving: 300 calories; 210 calories from fat; 24g total fat; 4.5g saturated fat; 0 g trans fat; 10 mg cholesterol; 115mg sodium; 19g carbohydrate; 3g fiber; 8g sugars; 5g protein; 50% DV vitamin A; 2% DV vitamin C; 8% DV calcium; 6% DV iron

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By Nancy Napolitano, © January 2011 for The Fit Christian

Nancy’s New Beginnings

eflections... the mere word stirs up memories, doesn’t it? Thoughts that may drag us down or lift us up. Where is your dwelling place? Is it with the MOST HIGH, or on events over which you have no control? Is today a reflection only of the ceived notions as to what that meant. Little did I know that God’s plan was quite different from my own. Imagine that! past, or is it a new beginning? Oddly enough, my column, since its inception, has been entitled “New Beginnings,” which I have had plenty of. If you’ve had lots of new beginnings, you are not alone. (If you’re wondering, I’m ‘holding my own’. I’m still drinking water, and the money I used to spend on diet cola’s, now funds a needy World Vision child in Zimbawe. I hadn’t planned on that. Thank you, God, for that opportunity.) I am convinced, now, more than ever, that the ‘Evil One’ would like nothing more than to see us mired in our mistakes. After all, isn’t his plan to keep us from reaching our full potential in this Christian walk? Never have I felt the assaults more than since I began writing this column. At the onset, I set out to become healthier with all kinds of precon-

Let’s face it, when ‘real’ life happens, it sometimes interferes with our plans. Whether it’s a child who has lost their way, the illness or death of a close friend or family member, a major job change, money problems, or the loss of something near and dear to you... life happens. This column has become more than a focus on weight management. It has become a challenge to balance my life physically, emotionally, mentally and spiritually. It is so incredibly easy to become lost in all of life. Caring for others rather than for oneself is a common pitfall for moms, dads, caregivers, and those in caring professions, causing the worry, fear, and anxiety to become the focus of one’s life. There have been weeks of no physical activity except to care for the needs of others. Before, I would have used it as an opportunity to give up. I now recognize ‘it’ for what ‘it’ is: an opportunity to change and to balance life. Failure adds richness to life that success cannot. It gives us the ability to relate to others with similar trials. It gives us increased empathy for others and their humanness.

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Growing requires that we carry our past with us while being engaged in the present as we direct our paths to the future. The Bible teaches us that the apostle Paul wrote and preached from three separate influences, rooted as a Roman, steeped in Hebrew tradition, and yet, choosing to live by Christian conviction. Sometimes, the changes in our innermost being are not always readily visible. However, we later recognize that great change has taken place. Spending special time with family and growing strong in broken places I continue my journey, cherishing every mo-

ment. As the New Year approaches, I count my blessings as I get in gear to participate with my Rockbridge friends in the annual, RESOLUTION RUN. Together we take a stand. Each, with a well thought out decision sprouting forth to strengthen us in our resolve for the journey. Looking back, we are grateful that we have persevered. H

Contact Nancy at newbeginnings@fitchristian.com

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Meet Theresa

Rowe

lease join us in welcoming Theresa Rowe to The Fit Christian Magazine as our newest columnist. Her column, “Shaped by Faith,” will appear in our, “Exercise the Right Way,” department along with Dr. Todd McDougle’s column, “Exercise Right.” Theresa is a nationally certified fitness professional. She has been teaching a smorgasbord of fitness classes for more than 25 years, and has taught thousands of people how to use their faith to inspire fitness and their fitness to strengthen their faith. She has led classes in aerobics, step, Pilates, Senior Strength, and other types of exercise. A former model, Theresa has also had the pleasure of coaching and training several young ladies who have appeared on the covers of Seventeen, ELLE, Mademoiselle, and several other respected magazines. Rowe holds national certifications from the Aerobics and Fitness Association of America (AFAA), YMCA, SCW, Fitness Education, and JumpStart Christian Aerobic Re- author of Guidepost’s, Shaped by Faith, Ten Secrets to sources in aerobics, interval training, step, Pilates, and per- Strengthening Your Body and Soul. She recently enjoyed sonal training. being a guest on the 700 Club and One Hundred Huntley Street, in Canada. Today, Theresa is a motivational wellness speaker for various groups, organizations, and Ladies Day events. Her bi- A Statement from Theresa: I experienced Jesus Christ for weekly column, Body & Soul, appears in the Owensboro the first time while teaching an exercise class in 1989. I was Messenger Inquirer. She is also a writer for the Christian all caught up in myself and yet, unfulfilled. I was always Military Wives Magazine, Wives in Bloom. Rowe hosts searching for something that was missing not realizing it was Shape Up, a fitness show for Time God I needed to fill the void. He came to me and embraced Warner cable television, and is a week- my being. I will never forget the day that I felt his love and ly guest on 1490 WOMI Joe Lowe, acceptance. He accepted me with all my flaws and my bloatmorning radio show that is heard ed ego. God helped me to understand my gifts and helped me throughout western Kentucky. She has to deal with my issues. Finally, I felt worthy and useful. produced three faith-based fitness From that day forward I have taught exercise classes as a DVD’s: Pilates for the Soul, Strength form of worship by glorifying The Creator for a strong and Training for the Seasoned Soul, and healthy body, mind and spirit. H Pilates Stability Ball. Theresa is an © Summer 2011 The Fit Christian Magazine. All Rights Reserved.

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Wichita Falls, Texas. She looked so precious, so innocent and new. There we sat in our bathing suits at the oasis. Two thick braids held my hair up tight to my head and I looked more like a young babysitter than a mom. The photo captured my youth but failed to identify my lack of knowledge for mothering or understanding of my whole new role as a wife to my Air Force husband.

It was 1982. I was lost and alone most of the first year of marriage. I was 19 years old, far from Kentucky, practicing life with an infant daughter. Wichita Falls seemed desolate, tumbleweeds rambling across the roadways. Each morning my husband would take our only car into the training base leaving me alone in the apartment. The quiet was as stifling as the heat, and there were no other military wives in our complex. So I stayed inside, watched soap operas, took care of Christina, and ate. Christina and I were on a similar feeding schedule and I gained 25 pounds while simultaneously losing contact with the outside world. My marriage felt like it was falling apart before the glue setup, and this increased the desperation and the loneliness.

Isn’t it funny how we can begin to feel comfortable in our loneliness? Looking back on those times, it was my responsibility to step out of my comfort zone. I could have gone to church. I could have found a ride to the base and looked for an activity or support group for young mothers. I should have been looking for any way to connect with others, but I didn’t because I was young, insecure and afraid.

uried in the back of our storage building are stacks of ragged cardboard boxes that chronicle, in pictures, the lives of the members of our family. The 700 Club sent me on a photographic dig in search of adoption photos, childhood dancing days, the famous 80’s aerobic era, and pictures of my children and family. Unearthing these photographic masterpieces would serve as a historical backdrop for my interview, while also identifying things scarier than spiders in boxes. I laughed out loud as I saw myself in the black and white diamond patterned leotard and leg warmers, sporting a full head of wavy hair, braided headband, and dark eye make-up with thick mascara.

After a year in Wichita Falls, we were transferred to Offutt Air Force Base in Bellevue, Nebraska. Things began to look up. Not only were there several military couples at our new apartment complex, but I began working at a steakhouse. It was my first job!

And another first, an acquaintance asked me to take an exercise class with her at the health club she belonged to. I was nervous about going, but when I found out they offered childcare, I pushed my fears aside and went. It wasn’t long before I became a member. For some reason the classes there began to mean more to me than just a place to exercise. They made me feel like I had a purpose, like I was growing. With Undaunted, my search continued and I was rewarded with a the teacher’s encouragement, I began to reach for a new and gentle gem tangled up in the cobwebs. The Polaroid, bright exciting goal, to become certified as a fitness instructor. Not and slightly blurred, captured my six-week-old daughter, only did my body become flexible, it felt like my horizon Christina, and me sunning by our apartment complex pool in © Summer 2011 The Fit Christian Magazine. All Rights Reserved.

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was widening with brighter sunshine ahead. I soon began teaching fitness classes on the Offutt Air Force base and at a local health club.

Do You Dare To Shake Up Your Routine?

These memories remind me that when we stretch ourselves emotionally, physically or spiritually, we shake off our stiffness, our distorted selves, and open up to the world and the people around us. Soon, we are able to walk as God has (Family Features) If you feel stuck in a rut, it called us to walk and be who He has called us to be. may be time to shake Isaiah 54:2 encourages all of us to stretch and lengthen things up. Pittsburgh ourselves as we move forward and allow God to lead us: Steelers dietitian and “Enlarge the place of your tent, stretch your tent curtains author Leslie J. Bonci, wide, do not hold back; lengthen your cords, strengthen your RD, offers tips to help stakes.” you find new ways to Photo courtesy of Getty Images stay on top of your Here’s one of my favorite stretches. Take it to just past your game. comfort zone, hold, then release. It’s easy to do at work and it makes your back feel great! * If you've never tried working out to music, now's a good time to start. And if you do have an exercise playlist, try out Upper Back Stretch 1. Inhale and stand or sit straight, maintaining good posture some new tunes. The American Council on Exercise (ACE) with your knees slightly bent. Place your feet hip-distance has found that the faster the beat of the music, the higher the intensity of the workout. The ACE research also showed that apart. 2. With your palms facing forward, exhale and extend both a faster tempo also makes intense exercise seem less stressful. arms in front of you as far as you can reach with one palm resting on the top of the opposite hand. 3. Make sure to keep your shoulders down, away from your ears. Hold this stretch for 15-30 seconds as you feel the stretch in your upper back. 4. Repeat up to five times.

* According the newly released Dietary Guidelines, incorporating plant-based proteins into a daily diet can help maximize overall health. Soybeans in their whole, natural state are the only plant-based source of complete protein. New and improved SOYJOY, made with whole soy, real fruit and Shaped by Prayer other all-natural ingredients, provides a nutrient-dense comLord, my prayer today is that I would grow stronger in my bination of complete protein, complex carbohydrates, and faith as I stretch my arms out in service to You. Help me to fiber to help supply sustained energy with only 130-140 be an extension of You as I reach calories. out to others. Strengthen my weak limbs and equip me with Dare yourself to take on one of these Your sword of truth. You are the new challenges or invent your own, and vine and I am one of your then share your dare with friends on branches; May I honor You in Facebook as part of SOYJOY's Do you all that I do today. In the name Dare? program. Check it out at of Jesus I pray, Amen! www.facebook.com/soyjoy. Blessings, Theresa

Source: SOYJOY Leslie J. Bonci, RD

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article presented on the NFHS website, a review of each state’s pre-participation physical should be reviewed every three years to ensure consistency and protection for the athletes. Several years have passed and nothing has really changed in my state. In fact, most young athletes still receive the same exam standard that was offered to me when I was a kid!

Sports Medicine – The Incomplete Package For review, I picked up the Team Physician Handbook from the American College of Sports Medicine and was reminded of a toxic topic that I had presented in an article several years ago. The very first chapter of the ACSM text discussed the pre-participation examination and its purposes. Of course ensuring the health and safety of the athlete should always be paramount and typically should: 1. Detect physical conditions that limit play, 2. Screen for medical problems, 3. Define areas that may be predisposed to injury or have yet to heal, and 4. Meet the legal requirements for play. As of the date of this article, the examination is at about 50-percent of its intended purpose. Shoulders, elbows, wrists, ankles, knee, hip, back, and neck injuries are seen in nearly all levels of sports participation. The pre-participation physical assessment includes a hernia exam as well as the heart and lung assessments. With that said, many of the injuries could be prevented with bio-mechanical screenings that include postural assessments and radiographic procedures not typically performed by the general physician during the required examination. The ACSM Team Physician Handbook indicates that the pre-participation physical should be completed four to six weeks prior to sports practice so that the deficits can be corrected. If the examination is incomplete, then the athlete cannot prepare for play as is recommended by the ACSM. Presently, this sub-standard of care is seen even at the professional level. The results of an incomplete sports physician team are clearly devastating to the athletes. Most high school athletic associations in the United States belong to the National Federation of State High School Associations (NFHS). In an © Summer 2011 The Fit Christian Magazine. All Rights Reserved.

Fortunately, the ACSM handbook makes the clear point that the current methods for the pre-participation physical are “an important, but unfocused part of sports medicine”. I humbly offer the suggestion that using a chiropractic doctor may be that missing link to prevent injury and improve performance for athletes of all levels. I have athletes that come from all over the nation and they truly appreciate what they have been able to achieve through chiropractic methods; unfortunately, chiropractic services are considered “non-traditional” by most athletic administrations. As a doctor who focuses on bio-mechanical disorders and their correction and prevention, I have been very disappointed in the level of protection offered by the present style of sports medicine offered by orthopedic surgical centers and their services placed in our schools nationwide. As a chiropractor specifically, I have become very discouraged by the lack of willingness for so many sports teams and sports medicine centers to include the skill sets offered by chiropractic doctors. This inclusion could fill a major gap in protective care for the athlete. I must admit, however, that I am encouraged through events such as the time when I was asked to help UCLA in 2009. I was honored to aid them in their needs and have met other team doctors with the same passion for helping others as I. Later I was offered the opportunity to participate with USA Swimming and assist them with care of their athletes. So, maybe things can change. Please send your comments to

Dr.McDougle@comcast.net I look forward to what you have to say on this topic.

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Savor the Power of Positivity for Weight-Loss Goals (Family Features) The beginning months of a new year, they're a time filled with hope and endless possibilities for the year ahead. So when it comes to weight-loss related goals, stay in the right state of mind by looking forward to full-flavored foods and shrinking waistlines. Treat your taste buds with these smart food choices: Sports Snacks - For those who write them off as a nutritional nightmare, think again. A simple tweak can do wonders. Going with grilled salmon burgers in place of ground beef, for example, swaps unhealthy saturated fat for stuff of the heart-healthy, unsaturated variety. Avocados, another sports snacking stable, are full of cholesterol-taming monounsaturated fats. The rich, creamy texture of avocados makes resolutions to eat healthier easier to follow. An ounce of avocados (or about one-fifth of the fruit) has nearly 20 vitamins and minerals.

the habit of diluting sugar-laden juices and sports drinks with H20 and you can slash the amount of sugar you slurp up in half. Not only does it increase water consumption, it makes whatever you buy last twice as long. For more tips, innovative products and better-for-you recipes, visit the Weight Watchers Supermarket Foods Facebook page at Bakery bites - Luscious cakes, muffins and cookies were facebook.com/weightwatcherssupermarketfoods. once only the domain of bakeries. A new crop of grocery store products, however, offers the same delicious taste Source: Weight Watchers while keeping nutritionals in check. A good example is the new Weight Watchers Coffee Cake. It packs moist cake, crumbly streusel topping and a rich cinnamon filling into only 120 calories, and boasts five grams of fiber to boot. Opt for this better-for-you pre-packaged version and follow the same rule for traditional baked goods that can pack up to 700 calories: If you often enjoy a muffin with your coffee, look for the low-calorie varieties in your grocery store. They offer the same fix for less than 200 calories. Sweet drinks - Plenty of drinking options exist to satisfy your sweet tooth. The key is to harness the power of water. Get in ÂŠ Summer 2011 The Fit Christian Magazine. All Rights Reserved.

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Life has taken me far from my home to follow contract job assignments. I am about to move to Minnesota from Arizona. I recently moved from Pennsylvania to Texas, and a grand adventure. I found my fitness interests had landed me in Arlington Texas, where bodybuilding flourishes. Ron Coleman, longtime Mr. Universe, trains at the Metroflex gym, owned by Brian Dobson. One of Brian’s shows, The Ronnie Coleman Classic, featured several Christian groups and athletes. This was my first bodybuilding show, and a real education. I found a group of good people who were hungry for our God. Moses was also forced to move, as a result of being a wanted man. Wanted for murder that is! He moved to a quiet place where he would not be discovered by the Egyptian authorities. Although Moses was far away, his life would take him back to his people soon.

of the bush, and said, Moses, Moses. And he said, Here am I. Exodus 3:2-4 Today the bushes are burning in Israel again, but now because of incoming rocket fire. Does the world recognize the voice of prophesy in these events? His plan will come if we are ready or not. Delegated Authority And the Lord said, I have surely seen the affliction of my people which are in Egypt, and have heard their cry by reason of their taskmasters; for I know their sorrows; And I am come down to deliver them out of the hand of the Egyptians, and to bring them up out of that land unto a good land and a large, unto a land flowing with milk and honey; unto the place of the Canaanites, and the Hittites, and the Amorites, and the Perizzites, and the Hivites, and the Jebusites. Now therefore, behold, the cry of the children of Israel is come unto me: and I have also seen the oppression wherewith the Egyptians oppress them. Come now therefore, and I will send thee unto Pharaoh, that thou mayest bring forth my people the children of Israel out of Egypt. Exodus 3:7-10

And it came to pass in process of time, that the king of Egypt died: and the children of Israel sighed by reason of the bondage, and they cried, and their cry came up unto God by reason of the bondage. And God heard their groaning, and God remembered his covenant with Abraham, with Isaac, and with Jacob. And God looked upon the children of Israel, A Name and God had respect unto them. Exodus 2:23-25 And God said unto Moses, I AM THAT I AM: and he said, Thus shalt thou say unto the children of Israel, I AM hath The Prototype sent me unto you. Exodus 3:14 Moses was aware of Joseph and the promises of Abraham. He left a royal home to become a common man in a strange That name seemed complete enough to overcome all opposiland. He had a destiny to save his people. Does any of that tion. It was expected to be recognized by even the Pharaoh sound familiar? A former royal was living as a mortal among of Egypt. Indeed it has a power thorough all time. It was the common people of his kingdom. You will hear this story heard again from Jesus: again in the future! Then said the Jews unto him, Thou art not yet fifty years old, There Is Going To Be a Meeting and hast thou seen Abraham? Jesus said unto them, Verily, And the angel of the Lord appeared unto him in a flame of verily, I say unto you, Before Abraham was, I am. John fire out of the midst of a bush: and he looked, and, behold, 8:57-58 the bush burned with fire, and the bush was not consumed. And Moses said, I will now turn aside, and see this great By proclaiming himself to be “I AM” he provoked recognisight, why the bush is not burnt. And when the Lord saw that tion and outrage in the religious leaders of his time. They he turned aside to see, God called unto him out of the midst © Summer 2011 The Fit Christian Magazine. All Rights Reserved.

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knew immediately that he was claiming to be God in the thou goest to return into Egypt, see that thou do all those flesh. How right they were! wonders before Pharaoh, which I have put in thine hand: but I will harden his heart, that he shall not let the people go. The Head, Not the Tail Exodus 4:20-21 And I am sure that the king of Egypt will not let you go, no, not by a mighty hand. And I will stretch out my hand, and Moses already knew that Pharaoh would not release them smite Egypt with all my wonders which I will do in the midst yet. He was told to follow certain steps and perform miracles thereof: and after that he will let you go. And I will give this before Egypt though. He had his instructions. He also had people favour in the sight of the Egyptians: and it shall come some instructions that he had forgotten. He had not circumto pass, that, when ye go, ye shall not go empty. Exodus cised his son, and God briefly threatened to slay him over 3:19-21 this. His wife was not too understanding about this: It was not left to Moses to make this happen. God gave him instructions for his role, and assumed the responsibility for the hard part himself. Moses was to stand by faith, and God was to be the faithful one. We can not do God’s job for him. We can not complain about our shortcomings, because we then question God about his job performance. Martin Luther said “Having done all, I can but stand”. Moses would see the power of faith manifest in power and glory soon. And Moses answered and said, But, behold, they will not believe me, nor hearken unto my voice: for they will say, The Lord hath not appeared unto thee. And the Lord said unto him, What is that in thine hand? And he said, A rod. And he said, Cast it on the ground. And he cast it on the ground, and it became a serpent; and Moses fled from before it. And the Lord said unto Moses, Put forth thine hand, and take it by the tail. And he put forth his hand, and caught it, and it became a rod in his hand: That they may believe that the Lord God of their fathers, the God of Abraham, the God of Isaac, and the God of Jacob, hath appeared unto thee. Exodus 4:1-5 Moses had doubts, and God had to offer him a series of assurances. Oh ME of little faith! How often I too stand wailing about my weakness, even after so many assurances. And I am supposed to hear the Holy Spirit which dwells in me today! I am the product of a mature church, washed in the blood and filled with his spirit. Why can’t I hear him? Perhaps I do not wait for his answer. Do I spend the hour in the garden in prayer when his hour of need has come? Moses went on to complain about his speech problems until the Lord was angered enough to offer part of the job to his brother Aaron. Getting family involved in your business may not always be as ideal as it seems though. Moses would see that in time. God told him that his enemies were dead, and sent him back to Egypt to deliver Israel from the Pharaoh. And Moses took his wife and his sons, and set them upon an ass, and he returned to the land of Egypt: and Moses took the rod of God in his hand. And the Lord said unto Moses, When © Summer 2011 The Fit Christian Magazine. All Rights Reserved.

Then Zipporah took a sharp stone, and cut off the foreskin of her son, and cast it at his feet, and said, Surely a bloody husband art thou to me. So he let him go: then she said, A bloody husband thou art, because of the circumcision. Exodus 4:25-26 Our obligations to the faith are often not understood by those around us. God makes his will clear though, and we must make choices if we want to follow him. I found that Christians do not always place their feet in the path that the Word of God commands. I chose to place my feet in HIS path, and had to find others who were willing to follow him too. This has always led me to good places in Christ. I had some trouble finding a good trainer, but I think the Lord provided a good solution to that problem. Brain Dobson discovered and trained Ron Coleman with some success. I think he can help this old man make a few upgrades too. I have reasons to protest that I do not have the genetics for this journey. Brian doesn’t listen, he just keeps throwing plates on the machine. They may chuckle when I get up and wobble off to my car, but they also know that I will be going someplace new in my life. These people know how to train the body, even as the Lord knows how to train our spirit. I will become a new creature in Christ. And HE brought me to Texas, even if I was just wobbling under another spiritual overload. He will lead me home to victory. I will have to do this on line with the Metroflex gym e-book now, as the winds of change are still moving me on…to Minnesota now! David Luther is a contract designer approaching retirement due to an economy that has already retired. He discovered great fitness help at the Metroflex gym in Arlington Texas, but struggles to stay regular at the gym between jobs. With help from "Metroflex Gym’s Down-To-Earth Guide To Your Ideal Body" he is back in training in Mesa, Arizona. He finds inspiration to manage diet, training, and daily trials in the great examples we interview, and in the scripture of bible studies. These bible studies are also inspiring an application for outreach. "Tabernacle Trails" is a pilot program on Meetup-dot-com balancing physical and spiritual growth. The Arizona wilderness offers an outdoor adventure that may bring the bible to life through hiking and camping. You may contact David at diluther@cox.net.

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Changes A scripture to help you focus on your Christian life. Meditate and pray on this verse from the Bible and see how it applies to your life, or how you should apply it. Ask the Lord for revelation and understanding on the scriptures and He will grant your request. “The gatekeeper opens the gate to him and the sheep recognize his voice. He calls his own sheep by name and leads them out.” John 10:3 The Message. You may have heard this scripture more often in the King James version rather than in The Message version, but The Message says it loud and clear. Here is the original: “To him the doorkeeper opens, and the sheep hear his voice; and he calls his own sheep by name and leads them out.” John 10:3 NKJV. Change can be difficult, and absolutely scary! I have gone through a lot of changes in the past couple of years–traumatic events–divorce–moving–body composition (ugh)–new relationships–and more. Sometimes God allows us to go through very difficult and painful trials, and in the midst of them we cry out to Him in agony asking why on earth He would ever allow this to happen. Emotionally you hurt so terribly that your physical heart feels as though it is going to explode and you don’t know how much more you can take. When I came to that point–not knowing how much more I could take of the unbearable pain–it was when I realized I was doing it all wrong, trying too hard to endure everything by myself. I succumbed. I completely surrendered myself to God and whatever He had for me, good or bad, it didn’t matter anymore because I realized that He was all that really mattered to me. He was all I needed, and at times all I had. I was completely broken and fallen onto Him. Yes, my loving Heavenly Father allowed me to go through some very difficult changes, why? Purification. He needed all of me–one-hundred percent, no holding back–so that I could do the work that He has chosen me to do. I needed stronger faith, I needed to know that He is all that! I needed to know that He is all I ever need, not things, not relationships, not pride, not stubbornness, just Jesus. I am only pure because of Him. We are all pure because we have been washed as white as a new fallen snow by the precious blood of Jesus Christ, and I needed to know that, not just in my head from all the years of church and bible studies, but really know deep down in my soul. I needed it rooted so deep that nothing could ever shake that faith. And that is why I am happy today that He allowed me to go through so many changes. I am looking forward to all the changes, good and bad, that are in my future because I know that good will come of them.

What is this scripture saying to you? Send your comments to editor@fitchristian.com

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