The Fit Christian Magazine Fall 2011 by His Work Christian Ministries

PUBLISHER His Work Christian Publishing www.hisworkpub.com

CONTRIBUTORS

EDITOR

Family Features

Angela J. Willard Perez editor@fitchristian.com

Chris Hambrecht (Em Doodles)

COLUMNISTS

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Dennis Ellingson God’s Wild Herbs Jenny Harper Mix it Up With Jenny David Luther Through the Bible Spotlight diluther@cox.net Theresa Rowe Shaped by Faith tleerowe@aol.com Angela J. Willard Perez Scripture & Reflection editor@fitchristian.com

Featured Videos: Chris Chapan

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.

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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.

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Features 1 The Basics for Better Health

3 Reboot Your Morning Routine

If you've ever struggled with trying to figure out what you need to do to take to maintain a healthier lifestyle, you're not alone....

5 Gestational Diabetes Gestational diabetes is diabetes that is found for the first time when a woman is pregnant. If you had gestational diabetes when you were pregnant, you and your child from that pregnancy have a lifelong risk for developing diabetes, a serious disease that can lead to health problems such as heart disease, blindness, kidney disease and amputations....

Are you a morning robot, going through the same tired motions every single day? Or are your mornings rushed and chaotic, making you more of a morning monster? Morning routines don't have to be boring or frustrating - and rebooting your routine can have a positive effect on your entire day....

7 The Sweet Smell of Success Did you know the average human can recognize 10,000 scents? Have you ever considered how directly your sense of smell is connected to cueing your emotions? It's for this reason, technically coined "associative learning," that the fragrances around us can impact our mood and performance….

15 Special Section: Back to School Loving the Gluten-Free Lunchbox ……………...….p 16 Prevent Sports-Related Eye Injuries ……...….…….p 17 Sharpen Up Good Health Habits …………...….…...p 18 Why Breakfast Matters …………………..………….p 19 Nurturing Young Nature Lovers ……….......……….p 20 Healthy Can be Yummy …………………......………p 23

Columns/Departments Columns

37 The Herb Guy Discovering God's Healing Herbs

35 Mix It Up with

Jenny Autumn Delights

40 Shaped by Faith Falling for Fitness

Departments

39 Fitness Events

10 Kids4Christ

You can stay up-to-date on fitness events in your area by visiting these Web sites:

Happy Harvest Games | Memory Verse | Word Search | Better Back to School Lunches and Munches

19 Food & Nutrition Go Fish with "Top Chef's" Carla Hall | Soup's On | Pizza, Per Favor! | Great Grains

39 Exercise the Right Way Epulse2 Next Generation Heart Rate Monitor | Three Tips for Better Family Time | Bright Colors for Better Womenâ&#x20AC;&#x2122;s Health

44 Spiritual Fitness

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

editor@fitchristian.com

Through the Bible: "Light in the Darkness" | Scripture & Reflection: "Seeing the Light" John 1:5

iii

Greetings in Jesus! This issue is a big one, in that it contains our “Back to School” Special Section. I hope all of our student readers and parents of students enjoy the Special Section in this Fall 2011 issue of The Fit Christian. Best wishes to a fulfilling and fun school year! We have a lot of great articles to share with our readers in this issue, as usual, as well as on our Website. Be sure to share our magazine and/or web address with your friends, family, local churches, gyms and anywhere else you feel would benefit from The Fit Christian Magazine. Happy Reading!

My son Chris and I are still in Las Cruces, New Mexico, truly enjoying the beautiful weather and people in this big city. We are working on establishing roots somewhere in the area, but are not sure where that somewhere will be. I am totally waiting and depending on God to open one of the many doors I have been knocking on. I trust in Him completely to make a way for us to stay here, even though at times it seems as though there may be no way. At first, Chris didn’t want to move here, but now he has settled into the idea and is looking forward to making some new friends. I pray he gets involved in some activities he will enjoy, so that this transition will be easier for him. I would appreciate your prayers for him as well, for us both even. My adult kids in Alaska could also use some prayers as they embark on the new territory of not having me so close to them. It is a new beginning for us all.

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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

If you've ever struggled with trying to Photo courtesy of Getty Images

figure out what you need to do to take to maintain a healthier lifestyle, you're not alone. The 2011 Food and Health Survey, commissioned by the International Food Information Council Foundation (IFICF), found that among the 69 percent of Americans currently trying to lose or maintain their weight: v 70 percent believe that both physical activity and monitoring food and beverage consumption are equally important in weight management. v However, only 54 percent report actually implementing both strategies in an effort to manage their weight. While the survey showed that approximately half of Americans perceive their overall diet as at least "somewhat healthful," the World Health Organization ranks the United States as 18th (out of 153 countries) in the world for obesi-

to take care of yourself, you need to know a little bit about how that science diabetes. works. "Nutrition is about why you eat Why Is It So Hard? what you eat and how the food you get There's a lot of information available affects your body and health," she said. about nutrition and fitness, and it can be tricky to sort through it all and put it Hunger vs. Appetite. Rinzler says that into practice. Confusion over nutrition, hunger and appetite are two very differconflicting reports over what's healthy ent things: and what's not, busy lifestyles that leave v Hunger is the need for food. It's a no time for exercise - all of these can be physical reaction that includes roadblocks to better health. chemical changes in your body. It's an instinctive, protective mechaNutrition Made Easier nism to make sure your body gets You are what you eat. And how you eat. what it needs to function. And when you eat. In the latest edition v Appetite is the desire for food. It's a of her book, "Nutrition For Dummies," sensory or psychological reaction (Wiley, May 2011), Carol Ann Rinzler (This looks good! That smells says that nutrition is simply the science good!) which creates an involuntary of how the body uses food - and in order response like salivation or stomach ty and 28th in the world for cases of

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Better Health cont…

contractions. It's also a conditioned response to food - think Pavlov's dogs. Understanding the difference is the first step toward more healthful eating. Making Wise Food Choices. In her book, Rinzler walks readers through things like the facts on fat and cholesterol, carbohydrates and proteins, building a healthful diet, food labeling, and what happens when food is cooked at home or processed in a plant - all to help make sense of nutrition so that making good choices that please your palate as well as your body, is easy.

- Cardio fitness. Workouts that get your heart pumping and continuously work a lot of large muscles improve your heart, lungs, blood vessels and stamina. They also burn a lot of calories, helping you lose weight. Think walking, cycling and using an elliptical machine. - Strength training. People who don't exercise lose 30 to 40 percent of their strength by age 65, say the authors. By age 74, more than one quarter of men and two-thirds of women can't lift an object heavier than 10 pounds. Lifting weights means strengthening your muscles for the long term. It also means strengthening your bones and speeding up metabolism. - Flexibility. Maintaining flexibility helps keep your joints mobile, minimizing risk of injury and allowing you to move with agility and good posture even as you age. - Balance. Balance is important when you're young, and essential when you're not. A good sense of balance helps you move more fluidly and prevents unnecessary falls. - Nutrition. When you make wise food choices, you have more energy to exercise and you recover more quickly from your workouts.

The Facts on Fitness Fitness can actually mean a number of things. You can be fit to run 5 miles or do yoga. You can look fit - that is, lean - and not have much stamina, strength, flexibility or balance. Suzanne Schlosberg and Liz Neporent, authors of "Fitness For Dummies, 4th Edition" (Wiley, December 2010), want to help people understand what's involved in becoming fit, how to get started and how to stay motivated. "We want to help make fitness a permanent and en- The "Fitness" authors say it's important to keep things interesting. Boredom can joyable part of your lifestyle." be the enemy of any workout. Listen to music, mix up your The 5 Key Areas. Schlosberg and Nepworkouts - running orent say that it doesn't take much effort on Monday, yoga to get a basic level of physical fitness in on Tuesday, hiking the five key areas: cardio, strength, flexon Wednesday, etc. ibility, balance and nutrition. Why are Vary your pace or these so important?

Features

terrain, or try different exercise equipment. And remember to stay realistic. "Trying to do too much or setting expectations too high can lead to frustration. Pace yourself and cut yourself some slack. Everyone improves at a different pace. Fitness is something personal and unique to you." For more about these books, visit www.dummies.com. To celebrate its 20th anniversary, For Dummies is hosting special book promotions, sweepstakes, exclusive giveaways on their Facebook and Twitter pages, as well as other special events. To find out more and to download a free minibook, visit www.dummies.com. Smart Ways to Eat Out If you go out to restaurants at all, you know that most menus don't have a long list of healthy foods. In the book "Restaurant Calorie Counter For Dummies, 2nd Edition" (Wiley, May 2011), you can find helpful information for making smart choices. Here are a few tips from the book: v Drink your whole glass of water (or more), but limit other beverages to just one glass. v Physically split a meal in half when it arrives at your table and ask for the to go box right away. v Choose fresh toppings, such as onion, tomato and lettuce, rather than pickled items such as jarred pepper strips or pickles. v Aim to get some lean protein with your meal. At salad bars, choose

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robot,

going

through the same Photo courtesy of Getty Images

re you a morning

tired motions every single day? Or are your mornings rushed and chaotic, making you more of a morning monster? Morning routines don't have to be boring or frustrating - and rebooting your routine can have a positive effect on your entire day. Getting Started Analyze your current routine - what's really working and what's not. Is your commute a source of tension? Is getting the kids out the door on time stressful and unpleasant for everyone? Look at what you need to get done and how much time it realistically takes to do those things. Next, set a goal for the morning routine. Would you like more calm and less chaos? More energy? Would you like to get everyone out the door with everything they need? Be specific. Target one element at a time that needs changing, and then take small steps to make it

Here are some tips for rebooting your Greek yogurt with fruit, nuts and granoroutine and getting off to a great start. la; a fruit smoothie made with non-fat milk and a little protein powder, alongPhysical side a 100-calorie pack of almonds and Eat Breakfast. The key to jump-start walnuts. your metabolism and kick off your day right is to eat breakfast. But according Be Prepared. Keeping convenient to a survey commissioned by Emerald breakfast and mid-morning snack foods Breakfast on the go!, less than 43 per- handy, such as Emerald Breakfast on cent of Americans eat breakfast daily. the go! Nut & Granola Mixes with dried In addition, 25 percent of Americans fruit, granola clusters and Emerald nuts, who eat breakfast can't remember what can help with the morning rush and the they ate in the morning in the last three midday slump. days, and nearly one in three (32 percent) people sometimes feel remorseful Get Moving. The American Council on about what they eat for breakfast. Exercise says that as little as 10 minutes of exercise gets oxygen-rich blood Food That Fuels. Whole grains, fiber pumping throughout your system, and protein provide you with long-last- boosting your energy and your mood. ing energy. Try whole grain English Stretching helps wake up tired muscles. muffins with a little peanut butter; Try some simple yoga poses or tai chi

happen.

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moves. You can also wake yourself up with a few full-body stretches by gently pointing your toes and reaching your arms above your head. Get Some Rays. Sunshine stops the production of melatonin (which helps you sleep) and signals your brain that it's time to wake up, so raise the shades to help you get your day going with more energy. Mental Me Time. Set the alarm for 15 minutes earlier than normal. Use that time to do something that energizes you - it could be reading, listening to music, meditating or a short walk. It shouldn't be for work or chores - do something that feeds the inner you.

you to pay attention and stimulates the Plan for it. Create a weekly breakfast plan and grocery list that includes what brain. you need for a healthy on-the-go breakfast. By planning ahead you can skip Emotional Calm the Early Morning Chaos. Wheth- the drive-thru and the forgettable breakfast bars. er it's because of missing shoes, unpacked backpacks or long commutes, Pack your breakfast. Tuck your onmornings can be stressful. the-go breakfast right in your lunch bag –To help ease that stress, get everything next to your salad and sandwich. Graready the night before. Lay out all nola, fruit, dry cereal or yogurt are easyclothing. Sign school papers, pack up to-pack options, or try Emerald Breakbackpacks and have them right by the fast on the go! in any of the three blends door. Load up your laptop bag with - Berry Nut Blend, Breakfast Nut Blend whatever you'll need the next day. Put or S'mores Nut Blend. everything in the same spot near your exit door - don't forget your keys - so Breakfast at your desk. Have some good snack options stashed at your your routine is smooth. –Does your commute make you anx- desk. Whole-grain crackers or fruit are perfect with some peanut butter. Or, if ious? Ease the tension with music or your company has a audio books. refrigerator, store some yogurt or string On the Go Eating Tips cheese for the week. The Emerald Breakfast on the go! survey found: Learn more about Ÿ 74 percent of Americans have eaten Emerald Breakfast meals "on the go." on the go! at Ÿ 35 percent of breakfast eaters have www.emeraldbreakfastonthego.com. consumed the first meal of the day while in a vehicle and 20 percent Source: Diamond while getting dressed. Ÿ Close to three in five (56 percent) people spend more time thinking about their outfits than what they're eating for breakfast. Ÿ 43 percent spend four minutes or fewer preparing their breakfast, while 27 percent spend less than a minute on their first meal of the day.

Re-route Your Commute. Freshen things up by taking a new route to work or school. Doing things the same way Break bad breakfast habits and get your all the time puts the brain into automatic day off to a good start, even when pilot. Changing things up a bit forces you're in a hurry. Source: Emerald® Breakfast on the go!™ survey, conducted by Kelton Research, March 2011.

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Healthy habits can help prevent diabetes in your future

Keep up healthy habits - even after ing plan lower in fat and calories and started: high in fiber, and being active for at Ÿ Park your car farther away from the the baby is born. Many women who have gestational dia- least 30 minutes, 5 days a week. Even if store, movie theater, your office, etc. betes see a dietitian or a diabetes educa- women do not reach their "goal" tor to guide them in developing healthy weight, research shows that maintain- Ÿ Get your friends and family involved. Set a regular walking date, habits during pregnancy. But what such as after dinner. Or do some© Fall 2011 The Fit Christian Magazine. All Rights Reserved.

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GESTATIONAL DIABETES IS DIABETES THAT IS FOUND FOR THE FIRST TIME WHEN A WOMAN IS PREGNANT. If you had gestational diabetes when you were pregnant, you and your child from that pregnancy have a lifelong risk for developing diabetes, a serious disease that can lead to health problems such as heart disease, blindness, kidney disease and amputations. The good news is there are steps you can take to prevent or delay diabetes and lower that risk for many women don't realize is that it's ing a healthy lifestyle can help reduce just as important to keep up with those risk. yourself and your child. healthy habits even after the baby is Busy? Build physical activity into "Women with a history of gestational born. your day one step at a time. diabetes can lower their chances for developing diabetes by taking steps to If you are a woman who had gestational Physical activity is an important part of maintaining a healthy weight and prereach and maintain a healthy weight, diabetes, it is important to get tested for venting type 2 diabetes. Set a goal to be making healthy food choices, and being diabetes 6 to 12 weeks after your baby active at least 30 minutes, 5 days per active," according to Judith Fradkin, is born, and at least every three years week. If you have not been active, start M.D., of the National Institute of Dia- after that. slowly, building up to your goal. Take betes and Digestive and Kidney Diseassmall steps to include physical activity es. "Keeping a healthy lifestyle as a It is also important to reach and main- in your day-to-day routine. tain a healthy weight by making healthy family is good for everyone." food choices, such as following an eat- Busy moms can use these tips to get

Ÿ Ÿ

thing that all ages can enjoy - shoot hoops, take a bike ride, or just dance around the house. Take a walk during your lunch break or push the baby's stroller around the mall. Don't just watch the kids at the playground ... play with them. Deliver a message to a co-worker in person instead of by e-mail, and take the stairs instead of the elevator. Exhausted from a busy day and just want to plop on the couch in front of the TV? Use the commercial breaks to stretch, take a quick walk around your home, do some sit-ups, or march in place.

For more information, visit the National Diabetes Education Program (NDEP) at www.YourDiabetesInfo.org/GDM. Get Tested! Women who develop gestational diabetes have high blood glucose (blood sugar) levels during pregnancy. Immediately after pregnancy, 5 to 10 percent of women with gestational diabetes are found to have diabetes, usually type 2. All women with gestational diabetes should be tested for diabetes 6 to 12 weeks after their baby is born. In many cases, their blood glucose levels show they are no longer considered to have diabetes at this time.

Features

follow up testing is very important and record. Holly also made sure a note was usually consists of a simple blood test. made in her own health record as well. Women with a history of gestational diabetes should also talk to their health care provider about earlier screening for gestational diabetes in future pregnancies. Children born from a mother who had gestational diabetes are at increased risk for obesity and diabetes, so it's a good idea for mothers to let their child's doctor know that they had gestational diabetes and take steps to promote healthy habits for their child.

Holly joined a diabetes prevention program at a local hospital and learned how to have a healthy lifestyle for herself and her family. She lost weight by making small changes in her daily routine, such as replacing her chocolate snackcake stash with fresh fruit, preparing more salads, eating smaller portions, and taking daily walks.

In just a few months, Holly's glucose numbers had returned to a normal level. Holly's Story And thanks to her lifestyle changes, she Holly Romans was diagnosed with ges- did not develop gestational diabetes tational diabetes when she was pregnant when she became pregnant with her with her first child. After the baby was second child. born, a blood test showed Holly's blood glucose was back to normal, so she Today, Holly knows she needs to condidn't think any more about it. But later tinue her healthy lifestyle habits and get a follow-up test showed she was at risk tested for diabetes at least every three for developing diabetes. years. Holly continues to work to keep her weight down by doing aerobics and She shared her history of gestational walking with her two kids. She makes diabetes with her daughter's doctor and sure she and her family maintain a a note was made in her daughter's health healthy lifestyle by staying physically active and making healthy food choices.

But what many people don't realize is that having gestational diabetes increases a woman's future chances of developing diabetes by 35 to 60 percent. Any woman who had gestational diabetes should get tested for diabetes and prediabetes at least every three years. This

- Had gestational diabetes - Exercises daily - Satisfies her cravings in a healthy way by adding a tablespoon of peanut butter to a smoothie - Practices portion control by occasionally eating one 100-calorie cookie pack - Enjoys walking with her kids at the park, on the boardwalk, and at the beach - Favorite healthy snacks: raw veggies and salads Source: National Diabetes Education Program Family Features

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Boosting Study Time with a Clean Home A study shows that children who perform better at school almost always identify their homes with scents associated with clean. What is a "clean home" smell? That depends on what era you grew up in. During the 50s most people associated a clean home with a strong bleach scent. In the decades since then Photo courtesy of Getty Images

Photo courtesy of Getty Images

true for the strong scent of a id you know the average hu- clean home. man can recognize 10,000 scents? Have you ever considered how directly your Smell is different sense of smell is connected to cueing from other sensyour emotions? It's for this reason, tech- es because it is nically coined "associative learning," connected to the that the fragrances around us can impact olfactory cortex, the part of the our mood and performance. brain responsible Consider the feelings that just thinking for emotions and about freshly-laundered towels, pump- memory. In pakin pie, a crackling campfire, the salty tients with dementia, schizophrenia or ocean or baby powder evoke in you. For Alzheimer's, medical experts can meamany people these strong scents trigger sure their sense of smell as one of the distinct memories or evoke a sentiment earliest indicators of change. As huthat can linger for hours. The same is mans we tend to think of smell as one of our weaker senses, but the fact is it is far more connected to our performance than we might imagine.

there has been a plethora of citrus and floral scented room freshening cleaners on the market. Generally speaking, when many people think of a clean smell, they think of Pine-Sol(r) cleaner. The study of nearly 5,000 high school students, conducted by Dr. Alan Hirsch and the Smell & Taste Treatment and Research Foundation, found top performing students (those with grade averages of A and B) overwhelmingly - 84 percent - used words like "lemony, minty or clean" to describe the smell of their childhood homes. More than onethird (34 percent) of lower performing students (average of C or below) associated negative smells - urine, fecal matter or mold - with their homes. See “Smell Success” page 8

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Smell Success contâ&#x20AC;Ś.

ic standpoint." For some it might be the smell of a clean home, for others it might be the "A clean smelling home is just aroma of freshly-brewed coffee, and for others still it might be the refreshing smells of one component to the overall the early morning dew that trigger confidence and feelings of productivity. picture of how parents can provide a healthy and stimulating For parents who want their children to have lasting, warm memories of home, consider family environment, and help the aromas that greet your children after a long day of school, sports or after-school their children improve self-es- activities. The mood you set in your home now is creating a lifetime of positive teem and have a more positive associations. Getting that freshly-baked pumpkin bread in the oven can seem like much learning experience," said Char- less of a sacrifice of time from this viewpoint. When seen from this larger perspective, maine Hussain, marketing man- activities like baking, cleaning and even tending the garden become generous acts that ager for Pine-Sol(r) brand do much more for the family than perhaps we've considered in recent years. The aroma cleaners. "We are excited by this of a well-cared for home has much to do with feelings of success, harmony and research, as it really shows that happiness. To learn more, visit www.facebook.com/pinesol. there is a higher order need for cleaning. It's not just about a Using Scents in Your Favor clean house - it's about the pow- Scents can influence your weight, sleep patterns and more. When we understand the erful difference parents can memories we associate with certain scents we can learn how to use them in our favor to make in the lives of their chil- change our mindset and improve the quality of our daily lives. For instance, researchers dren." have found the following to be true for many people: "What this study tells me is that there is a strong correlation between the memory of a cleansmelling home and academic success," added Dr. Hirsch. "If you are in a home that has clean, pleasant aromas, it will promote success by enhancing harmony in the household." According to Hirsch, the brain makes similar associations about the "smell" of other situations and experiences from your past, and the effect plays out in your mood in the present.

Scent Peppermint Jasmine Floral/Roses Lemon/Citrus Grapefruit Coconut

Benefit and Suggested Use Energy; invigorates before a workout Calming; bedtime Lifts spirits; morning mood enhancer Clear thinking; positive outlook; for home and surroundings Concentration booster and appetite suppressant Happiness; relaxed summer parties and social gatherings

Spend a few minutes making a list of your favorite smells. You may surprise yourself with what you remember about what is most pleasing to you. Just creating a "happy smells" list is enough to elevate positive feelings for some people. And, when you know what aromatic triggers most relax and restore you, you'll be equipped to "set the mood" in all the spaces where you spend your time.

Rekindling a Positive ExperiSource: Pine-Sol | Family Features ence "If you need a shift in your mood, consider shifting the aroma to something that reminds you of a past success," said Hirsch. "The old adage 'the sweet smell of success' is actually quite poignant from a scientif-

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Better Health cont….

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beans or cottage cheese. For the entrée, choose grilled chicken or fish. The guide also provides calorie counts for menu items at 150 popular restaurants. Source: Wiley

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Fall and cooler weather is upon us, but children still have endless energy and their bodies are constantly moving. Here is a list of games that avoid placing emphasis on scary creatures. Children can play them in the gym, the classroom, and at Halloween parties. Get ready to have fun and be active with these games!

Team Games

ball or beanbag into the pumpkin’s face for points. The student earning the most points wins.

Pumpkin Pursuit Materials: Orange Disks or balls See how many pumpkins disks (orange balls) can be thrown into the pumpkin bucket. The student who throws the most balls into the bucket wins.

Great Pumpkin Materials: Cone markers and one flag or scarf per person Make a large square with thirty-foot sides. Choose one player to stand in the square’s middle and to be the Great Pumpkin. Divide the group into four teams (i.e. Bats, Spiders, Pumpkins, and Candy Corn). Have each group stand in a line formation on one of the two sides. Ask everyone to have a flag tucked into the back waistband of their pants, with at least two-thirds of the flag visible. Remind players to move into open spaces to avoid collisions. When you call out a group’s name, that group runs around the square and the Great Pumpkin tries to grab their flags. If the Great Pumpkin captures someone’s flag, that person joins the square. Continue calling out the names of the groups until you’ve called them all. Once all groups have been called, select a new Great Pumpkin and play again.

Pumpkin Throw Materials: Beanbags, balls, large pumpkin sheet Cut a sheet of plywood or laminated poster board to create the outline of a huge, three-foot-square pumpkin. Cut a large mouth, a nose, and two eyes and paint it orange. Determine point values for the eyes, nose, and mouth in the pumpkin. Encourage the children to throw a lightweight

Materials: Plastic Spiders and Buckets Make a row of buckets and place a laminated black spider beside each bucket. Time each student and see how long it takes to put the spider into each bucket. When they have put the spiders in the bucket, they are to turn around the last bucket, and run back to the start. The goal is for the groups to race to complete the relay in the shortest amount of time.

Spider Web Materials: A couple of old sheets and several chairs Place one or two sheets over chairs and leave openings at the beginning and at the end. Students scoot on their stomachs through the cave. Do not forget to include small spiders in the cave. For a variation of the game, have the students scoot under the cave with a scooter.

Materials: Foam noodles or exercise ladder Set up a dozen foam noodles. See if the students can first walk, then run, and finally, skip through the maze without touching any of the noodles.

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And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

Harvest Time...

Galatians 6:9 ESV

†

BARLEY CORN CROPS FALL FIELD FOLLOWERS

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Batmobile

Spider Web

Materials: Scooters One student sits on a scooter (pretzel style) and the other student pushes them. After they have completed one lap, the team switches places. The full team that finishes first wins.

Materials: Soccer ball and goals Students will kick a soccer ball into the goals. The student who kicks the most goals wins.

Brain Toss Materials: Scoops (brain holders), red beanbags (brains), mats (scary house) Set the mats upright next to each other to form a “house.” Students will place a beanbag in the scoop and underhand toss it to their partner. Toss back and forth inside the “scary house.” The team that successfully throws the most times is the winner.

Black Cat Back Materials: 2 cones, Frisbee Students get on all fours, like a cat. Place a Frisbee on their backs. They crawl around the cone and back while balancing the Frisbee. The first team to finish wins.

Bats in the Cave Materials: Black beanbags and buckets From six feet away, students toss beanbags into the buckets. The student who tosses the most beanbags into the bucket wins.

Spider Tic-Tac-Toe Materials: plastic spiders and two sets of tablecloth with a tic-tac-toe pattern. Students toss spiders into the pattern to make tic-tac-toe. The team that does it first wins.

Bat Knock Out Materials: 12 black cups, 2 crates, 2 whiffle balls Six cups are stacked onto each crate. From six feet away, students will throw a whiffle ball to knock cups off the crate. The student with the most success wins.

Mummies Tomb Materials: Mats, garbage bag Create a tunnel with garbage bags and hoops. Students crawl through the tunnel.

Bowling Variations Spider Bowling I Materials: A black puck and plastic bottles Set up bottles of various sizes and have students try to hit the pins with a puck colored like a spider. Hypothesize which bottle will go down first. For a variation of this game, try to use a black beanbag or ball and see what bottle goes down first.

Spider Bowling II Materials: A black puck and plastic bottles Set up bottles of various sizes and have students try to hit the pins with a puck colored like a spider. Hypothesize which bottle will go down first. For a variation of this game, try to use a black beanbag or ball and see how that changes the result.

Graveyard Bowling Materials: bean bags and plastic bottles. Set up the bottles in a line against the wall. Lying on floor, slide the beanbags towards the bottles (tombstones), attempting to knock them down.

Hats Off Materials: Plastic bottles weighted with sand or salt, plastic cups, sponge balls, crates, and beanbags Set the plastic cups on top of the weighted plastic bottles, which are placed on top of the crates. Students will use an overhand throw to attempt to knock the plastic cups off the bottles.

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Better Back to School Lunches and Munches

Target Practice Spider Target Practice Materials: Black balloons and black foam noodles Students toss the balloons into the air and strike the balloons with the black foam noodle. They see how many times they can hit the balloon before it reaches the ground. They can use the noodle to try to keep the balloon aloft.

(Family Features) Making sure kids get balanced and nutritious school lunches and after-school snacks doesn't have to be hard. In fact, it can be fun.

Hit the Web Materials: A parachute and some plastic spiders Have the students take a ball, throw it in the web (parachute), and see who hits the center first.

Flying Saucers Materials: Frisbees, crates, plastic bottles. Students will throw the Frisbee at the bottles, trying to knock them down. The team that finishes first wins. Sources: Fit 4 Fun Fitness http://worknotes.com/IL/Chicago/Fit4FunKidsFitness/ PE Central www.pecentral.com

Parents can ensure kids get a lunch that's good for them and that they'll eat - by making it themselves with products they trust. All Boar's Head Brand(r) deli meats and cheeses are gluten free, and there are dozens of lower sodium and heart-healthy options to choose from, as well. No matter what your health priority, you can rest assured your family is in good hands with Boar's Head. Here are some simple tips from Boar's Head for lunches and munches kids will love: Ÿ f your child leaves most of his or her sandwich behind, use cookie cutters to create a favorite shape such as an airplane, car, star or heart. The fun shape might encourage your child to finish the entire sandwich. Ÿ A colorful selection of food and different texture adds appeal - carrot sticks and green grapes for color, whole wheat pretzels and crackers for crunch. Ÿ Put a surprise in your child's lunch: a sticker, a note of encouragement, or a small toy.

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Ÿ Children love the do-it-yourself aspect of building their own pizza or making their own cracker stack. You can make the experience fun and healthier by cubing Boar's Head meats and cheeses and putting them in a bag along with some low-salt crackers. Ÿ Roll Boar's Head meats and cheeses for dipping into condiments - it will make a hungry child happy and keep them satisfied until dinner time. Another fun idea is to start a family food album where you and your kids keep track of the foods that provide nourishment and the ones that offer little or no nutritional value. Have your kids cut photos of food and nutrition labels making note of those foods that are considered healthy and those that are not. Your kids will learn about healthy eating and enjoy fun arts and crafts projects, too. For a quick and tasty lunch, try these easy Turkey and Apple Roll-ups. And for a simple after-school snack, Turkey Kabobs are fun and easy to make. Visit www.boarshead.com for more kid-friendly lunch and snack ideas like these.

Turkey Kabobs Servings: 12 2

slices Boar's Head Ovengold(r) Turkey Breast, sliced 1/4-inch thick 2 slices Boar's Head Yellow Cheddar Cheese, sliced 1/4-inch thick 12 grapes, white seedless Toothpicks, long

Cut turkey and cheese into cubes. Place a cube of turkey on a toothpick, followed by a cube of cheese and then a grape. Repeat with remaining items. Arrange on a plate and serve.

Turkey and Apple Roll-ups Servings: 1 1-2 tablespoons cream cheese, low-fat 1 96% fat free tortilla (8 inch) 2 slices Boar's Head Maple Glazed Honey Coat(tm) Turkey Breast ¼ cup fresh baby spinach ½ medium-sized apple, cut into thin strips

NOTE: Instead of toothpicks, try using pretzel sticks instead. Source: Boar's Head

Spread cream cheese on one side of tortilla. Place turkey slices evenly over tortilla, then add spinach leaves and sliced apple. Roll tortilla tightly, tucking ingredients as you roll. Slice wrap in half diagonally and serve.

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Ÿ Loving the Gluten-Free Lunchbox …………..p 16 Ÿ Prevent Sports-Related Eye Injuries ……….p 17 Ÿ Sharpen Up Good Health Habits …………….p 18 Ÿ Why Breakfast Matters ……………………….p 19 Ÿ Nurturing Young Nature Lovers …………..p 20 Ÿ Healthy Can be Yummy ………………………..p 23

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Loving the Gluten-Free Lunchbox fillings or as a sa- Italian Dunkers vory snack topped 2 slices French Meadow Bakery Gluten-Free Sandwich Bread with cheese or pea¼ cup Italian cheese blend Garlic nut butter.

(Family Features) With school lunches under scrutiny these days, parents often labor over how to pack a nutritious and delicious lunch box for their children. Individually wrapped treats and tasty snacks make the lunchbox experience magical, but when a child suffers from gluten intolerance, the task can become monumental. Parents of these children can rejoice in these gluten-free goodness lunchbox ideas and rest easy knowing their young one enjoys a happy lunchbox.

For a delicious, gluten-free lunch box, begin with plenty of fresh fruits and vegetables. To ensure growing children get plenty of protein, add a tasty dip made with Greek yogurt as a hearty and healthy condiment. Next, instead of the everyday sandwich, make savory Italian Dunkers (with zesty marinara sauce on the side) for an exciting change of pace. Kids will love the easyto-eat and finger-friendly lunch, and moms will love serving a well-rounded, nutritious meal.

powder ¼ cup jarred marinara sauce

Turn on broiler to high. Sprinkle cheese over bread. Sprinkle with garlic powder, if desired. Broil on medium shelf for about 4-5 minutes, until cheese is golden brown. Slice into strips. Serve with marinara sauce.

Greek Yogurt Veggie Dip 7 1 2 ¼ ¼

ounces Greek yogurt tablespoon light mayonnaise teaspoons dried dill teaspoon granulated onion teaspoon beau monde seasoning

For more information about delicious Stir all ingredients together. Refrigerate Since white bread usually is the star of products that make gluten-free meals- for at least 20 minutes. Serve with fresh the lunch box lineup, French Meadow on-the-go possible, visit vegetables. Bakery has developed a tasty new sand- www.frenchmeadow.com. wich bread as the perfect midday staple Source: French Meadow Bakery for children (and even adults) living with gluten intolerance. French Meadow Bakery Gluten-Free Sandwich Bread is light in texture and is so delicious, kids won't even know it is missing the gluten. Made with fluffy egg whites and a sweet touch of honey, this all-natural bread is ideal for a hearty sandwich stuffed with delicious

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Prevent Sports-Related Eye Injuries

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to figure out which will work best for your child. - Kids grow quickly, so check the fit of your child's protective eyewear at least once a year, more often if he or she has had a growth spurt. (Family Features) When it's time to get the kids ready for sports practice or the big game, there's one piece of equipment that should always be included protective eyewear. Sports-related eye injuries are more common than you might think, and kids are particularly vulnerable. Balls, bats, racquets and contact with other players can cause temporary injuries as well as long-term vision problems - even cataracts and blindness. Almost three-quarters (72 percent) of sports-related eye injuries happen to those younger than 25, while approximately 43 percent occur in children younger than 15, according to the U.S. Consumer Product Safety Commission. But the American Academy of Ophthalmology says that 90 percent of serious eye injuries are preventable through use of appropriate protective eyewear. What You Need to Know Regular eyeglasses and sunglasses are not enough. They aren't strong enough to stand up to hard blows or fast-flying

objects. Ameritas Group, a leading provider of dental, eye care and hearing care plans, offers these tips for choosing the right eyewear and protecting your child's vision:

Each sport has specific requirements for eye protection. Check the packaging to make sure the product you select has been tested for use in your child's sport. These requirements are established and certified by each sport's governing body - If your child wears prescription and/or the American Society for Testeyeglasses, ask your eye doctor to ing and Materials (ASTM). fit your child with prescription eye guards. The eye-safety standards by sport - Eye guards with polycarbonate are: lenses are the most impact resistant, Ÿ ASTM F803: Eye protectors for so be sure you know what you're selected sports (racket sports, wombuying. en's lacrosse, field hockey, baseball, basketball) - Choose protective eyewear with wraparound frames to help protect Ÿ ASTM F513: Eye and face protecthe eyes from all sides. tive equipment for hockey players - Make sure protective eyewear fits Ÿ ASTM F1776: Eye protectors for properly. Most come with an aduse by players of paintball sports justable strap to accommodate Ÿ ASTM F1587: Head and face progrowth. If frames are too large, they tective equipment for ice hockey won't provide enough protection goaltenders and could obstruct peripheral vi- Ÿ ASTM F910: Face guards for youth sion. If they are too small, they can baseball be uncomfortable and make it too tempting to leave them off. For more about vision protection, visit - Some eye guards come with an an- www.ameritasgroup.com. ti-fog coating, or side vents to prevent fogging. Try on different types Source: Ameritas Group

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Sharpen Up Good Health Habits

s the kids head back to school this fall, pencils aren't the only things that families can take time to sharpen. While parents work to establish new routines for the school year, they can also help the younger members of the household sharpen up good health habits to last a lifetime. According to the Centers for Disease Control, students' academic achievement and their health are directly correlated. As you head into this school year, use these tips to teach new healthy habits that can become a way of life for the whole family. Germ-Free Hands. One of the most significant - and simple - health habits to teach is washing hands. Kidshealth.org, a website filled with family-friendly health tips, calls hand washing the first line of defense to keep germs at bay.

on washing hands before every meal, after using the bathroom, after handling pets, after cleaning chores, after playing outside, and, of course, after blowing noses, sneezing and coughing. Several brands have created kid-friendly soap dispensers that are both fun and functional to inspire little ones to participate. Food as Fuel. Mornings may be hectic, but avoid the temptation to take shortcuts on breakfast. Kids need fuel to power through the day. Making breakfast part of the daily routine is also important for weight management. A nutritious morning meal helps fire up the metabolism, and it helps prevent over-eating to compensate for a hungry tummy later in the day.

Sound Slumber. Although naptimes gradually diminish as children grow older, adequate sleep is still critically important. Too little sleep translates into irritability and other behavior problems, as well as difficulty paying attention in school. While the specific needs of each child will vary to some degree, school-age children and preteens should get between 10 and 12 hours of sleep each night. Implementing a consistent bedtime, especially on school nights, can help ensure your child's sleep needs are consistently met. Be sure to build in time for children to unwind before bed to help keep that nightly target on track with less stress for all involved. Balanced Immune System. Believe it or not, 70 percent of your immune system is in your digestive tract. The immune cells in the digestive tract share their space with a community of over See “Good Health Habits” page 22

The experts at kidshealth.org recommend selecting foods that contain whole grains, fiber and protein with little added sugar in order to improve kids' attention span, concentration To help youngsters learn the habit, en- and memory. force rules for the entire family. Insist

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Why Breakfast Matters

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When the morning alarm sounds and the morning rush to get out of the house begins, breakfast often takes a back seat to other pressing matters. But eating a nutritious breakfast could be the best thing you do all day. While the majority of U.S. adults say that breakfast is the most important meal of the day, nearly half (45 percent) say they don't eat it due to lack of time, according to the Seneca Farms 2011 Children's Nutrition Survey. The survey also found that:

breakfast. They even score higher on IQ • Quick-serve oatmeal, such as Seneca tests and have an easier time managing Farms Oatmeal, served with a glass of their weights." low-fat milk and a bowl of watermelon or berries. It takes just 45 seconds to Somer says that a nutritious breakfast make in the microwave and you don't should follow the "1, 2, 3" rule. The have to add milk or water, a great breakbreakfast should have: fast for people on the go.

• Nearly 60 percent of moms admit their child skips breakfast. 1) A whole grain to provide needed • More than half of moms wish their high-quality carbs for the brain during child ate a more nutritious breakfast. the morning hours. • 48 percent of American women say they're either too tired or don't have 2) A little protein to keep your child satiated and maintain even blood sugar enough time to eat breakfast. levels throughout the morning. "Skipping breakfast is a big mistake for anyone, but especially children," said Elizabeth Somer, a registered dietitian and author of 11 books. "Students who eat breakfast perform better on memory and recall tests, react faster, think more clearly, are in better moods, pay attention better, and are less restless compared to students who skip

• A whole wheat tortilla with scrambled egg whites and salsa, a cup of low-fat milk and a small can of sliced pears.

• Top a whole wheat English muffin with thick slices of tomato and thin slice of low-fat cheese and heat in the toaster 3) 1 to 2 colorful fruits and/or vegeta- oven. It's like having a slice of pizza in the morning. Serve it with freshlybles. squeezed orange juice and you're good to go. To help you out, here is a week's worth of quick-fix, on-the-go breakfast ideas. • A smoothie made with low-fat milk, Try them out, and you and your child orange juice concentrate, a banana, will not only feel better, but you'll both wheat germ, and frozen strawberries. have a more productive day:

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The sample project featured here comes from a new, free resource that's helping to inspire an appreciation of botany in elementary-aged students across the country. The educator website MyBotanicPlanet.com is a creative collaboration between TruGreen, the nation's largest professional lawn, tree and shrub care service provider, and the Memphis Botanic Garden. U.S. standardized lesson plans in botany and related activities available on MyBotanicPlanet.com were created by professional curriculum developers to help grades K-5 teachers and students explore the diverse plant world. Through online and hands-on experiences, this creative educator resource lets students customize an avatar to explore colorful plant environments and interactive games as they learn. My Botanic Planet visitors can interact with educational guides Flavor Flores on an adventure in the origin of plant flavors,

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Whether you're a parent, a classroom teacher, or a homeschool instructor, you know that students learn best when they can interact with their subject. It can be fun and inspirational to explore and experience an educational concept first hand.

and with Inspector Nectar on a flower mystery investigation. Getting started v Open up the flower. This is easily done by first locating the base of My Botanic Planet the flower and slicing or splitting it Flower Investigation in half. Use a dissection tool or There's no better way for students to even a fingernail. investigate the parts of a flower than by v Next, slice or pinch off the petals. dissecting real ones. Remind students to be careful with all of the tiny pieces. It's easy to What you need damage or brush away some of the most important parts. v Enough real flowers for pairs or groups to work together. Alstroemerias and gladiolus work well and Review the parts of the flower are available year round in super- Petal: This is the colorful part of the market floral departments. Azaleas flower that attracts the attention of or any member of the lily family birds, bees and butterflies, letting them could also be used because the parts know that there is food inside the floware well-defined and easy to see. er. Have students record how many v Plastic knives and tweezers could petals their flower has and what they be used for dissecting equipment. look like. v A magnifying glass would allow for closer inspection.

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For Grades 3-5 Pollinator Power: Ask students to research a specific pollinator, such as bees, butterflies or moths, and find out where they live, how much nectar they eat, how many plants they visit in a day, etc., and report back to the class. For example, hummingbirds can visit up to 1,500 flowers a day and consume almost twice their body weight in nectar daily. Extension lesson Every fruit began as a flower. In an apple, for example, the petals withered away and the ovary grew containing the seeds, but there are other parts still TruGreen's MyBotanicPlanet.com guide Flavor Flores helps K-5 students enjoy learning about the origin of flavors from plants. there, like the sepal and flower stem. Bring in various fruits to "dissect" and Stamen: This is where the pollen is star pattern, you will know that the examine the seeds and other parts. made. For older students, you could flower's pistil had five compartments. Chart their similarities and differences. also point out that the top part that holds Sepal: These are the tiny leaves on the the pollen is the anther and the stem part lower part of the flower that protect it Visit TruGreen's is called the filament. Students should before it begins to bloom. Every flower- www.MyBotanicPlanet.com with your record how many stamens their flower ing bud is hidden safely behind these student to explore some of the flowers has. If it has six petals, it will also have two little leaves until the flower is fully in our environment. The website reinsix stamens. If they have an extra piece, developed. When the bloom begins to forces concepts featured in this sample then one should look a little bit differ- grow, the sepal will split open and the activity in botany with an interactive glossary and games. ent, and is actually part of the pistil. petals can break out. Pistil: This is where the seeds are made. The pistil is made of three different parts. The very top of the pistil is called the stigma. The stigma is where the pollen falls when a pollinator brings it in. The pollen travels down the tube (style) and goes down to the bottom (ovary) where the seeds will form. Split the pistil lengthwise to look inside. You should see unfertilized beginnings of seeds. The seed pattern inside will be the same pattern of seeds within the fruit later. If you cut an apple in half horizontally and see the five seeds in a

Next steps Source: TruGreen For Grades K-2 Fold a piece of paper in half twice, creating four smaller panels. Go on a school discovery where kids draw pictures of various flowering plants. Have kids take home papers and draw flowers they see at home or in their neighborhood. Collect all of the images and sort the flowers according to color, type, where they were seen, etc. Then create a "Students in Bloom" bulletin board where the pictures are showcased.

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Good Health Habits cont….

Breakfast Matters cont….

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500 species of naturally-occurring bacteria. Keeping these bacteria in balance is what's important to boosting digestive and immune health. Taking a daily probiotic helps boost your immune system by keeping these bacteria in balance. Probiotics are "friendly" bacteria that help balance the digestive system. Yogurt is a common source of probiotics, but many varieties contain a significant amount of sugar that may be off-putting, especially if you are aiming for a daily dose. However, there are products available, such as Sustenex Probiotic Gummy Bears and Soft Chews, which offer a lower calorie alternative for a daily dose of probiotics while also appealing to picky eaters and lactose intolerant youngsters. To learn more, visit www.sustenex.com. Treat this back to school season as an opportunity to reinforce healthy habits and set the stage for a successful year in the classroom, on the playground and at home.

Source: Sustenex

• A toasted whole grain waffle topped with peanut butter. Serve with an individual serving of canned fruit (packed in its own juice). • Fill a 1/2 cantaloupe with non-fat lemon yogurt and sprinkle with granola. Breakfast matters, for you and your child. And it's easier than you think to get the day started off right. For more information about Seneca Farms Oatmeal, visit www.seneca-farms.com. Source: Seneca Farms

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Healthy Can Be Yummy

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It's not impossible to get your kids to eat nutritious foods. While some people advocate the best way to do it is by sneaking good-for-you ingredients into kid-friendly foods, like chicken nuggets, burgers, and brownies, registered dietitian Nicki Briggs of Chobani has some other ideas. "Doing things like hiding veggies in junk food doesn't give kids enough credit," she said. "It just perpetuates the myth that what tastes good can't be good for you." One thing Briggs recommends is teaching your kids about food labels to help them better understand what they're really eating. Ÿ Start by looking at the serving size and the number of servings in an item. Often times, there's more than one serving in a package, especially in some snacks like chips, soda, and cookies. Ÿ Next, turn their attention to the ingredients, which are listed in descending order by weight, from most to least, so a food has the most of the first two or three ingredients

and the least of the ones at the end of the list. Ÿ Ask kids if they recognize all of the ingredient names they see listed. They're often surprised - and grossed out - by some of the things in their favorite foods, so it's an eye-opening way to get them to think twice about what they're eating.

yogurt made with only natural ingredients like real fruit, without any preservatives, artificial colors or sweeteners. Each cup contains calcium and an excellent source of vitamin D. While delicious on its own, Briggs suggests incorporating Champions into some of these family-friendly snacks:

It's also important to give kids plenty of healthy choices, especially those that include nutrition superstars like fruit, vegetables, whole grains, and low-fat dairy. Briggs recommends options that offer a balance of both protein and carbohydrates. One of her favorite go-to snacks for kids is Chobani Champions, a wholesome blend of low-fat Greek

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Ÿ Graham Cracker Sandwich Surprise: Freeze one container of Champions for 15 minutes. Spread between two graham crackers for an easy, tasty treat. Ÿ Wonderful Waffles: Toast two mini whole-grain waffles; top each with a spoonful of Champions, colorful cut-up fruit, and a dash of cinnamon.

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Nana Chobani Champions Greek Yogurt ½ cup milk Vegetable oil cooking spray Maple syrup and mixed berries

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Serve with syrup and berries. You can also top recipes with a dollop of Chobani. Source: Chobani

Mix all dry ingredients together in large bowl. Whisk egg, Chobani Champions and milk together. Ÿ Pretzel Pops: Combine four containers of Champions and berries in a bowl. Distribute into popsicle molds; stick one pretzel rod (thick enough for holding) into the center of each. Freeze until firm and serve.

Pour wet mixture into dry mixture and whisk until smooth.

Heat skillet over medium high heat. Spray pan with cooking spray. For each pancake, scoop 1/4 cup batter onto skillet. Flip when bubbles appear on top Heavenly Honey-Nana Dip: Add a and cook until golden brown, about 1 dash of cinnamon to one container of minute. Honey-Nana Champions, and serve with sliced fruit. Oatmeal Magic: Mix 1/4 cup of Champions and fruit into a bowl of prepared oatmeal. Top with cinnamon and savor. For more ideas and recipes like these Perfect Pancakes, visit www.chobani.com. For a delicious breakfast treat, try these Perfect Pancakes using Honey-Nana Champions:

Perfect Pancakes Preparation time: 15 minutes Cook time: 20 minutes 1 ½ cups all-purpose flour 1 ½ teaspoons baking powder ¾ teaspoon baking soda ½ teaspoon salt 1 large egg, slightly beaten 1 ½ cups (12 ounces) Honey-

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ish is both a delicious and nutritious meal option, but one from which home chefs often shy away. In a new series of CanolaInfo recipes and videos, Carla Hall, finalist on "Top Chef" Seasons 5 and 8, answers common questions about fish, including how to properly select and prepare it. "Cooking fish is easy once you know a few tricks," said Hall, who was voted "Top Chef" Season 8 All-Stars Fan Favorite. "A lot of people have fish fears, which is unfortunate because it's a healthy addition to any diet and tickyboo to prepare." Hall's CanolaInfo recipes are made with canola oil, which is a good source of omega-3 fat along with the fish. Omega-3 fat may help protect the heart, especially when consumed in place of saturated fat. In fact, the U.S. Food and Drug Administration authorized a qualified health claim for canola oil on its potential to reduce the risk of heart disease.

See â&#x20AC;&#x153;Go Fish page 26 Carla Hall, finalist on "Top Chef" Seasons 5 and 8, shows how "ticky-boo" it is to cook with fish in her "Go Fish with Canola Oil" recipe and video collection at www.CanolaInfo.org. Here she shows off her Tuna Stir-Fry Over Whole-Wheat Vermicelli.

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Go Fish cont....

¼ 1

cup parsley, finely chopped tablespoon chopped tarragon

In addition to the recipes here, Hall offers Halibut en Papillote (meaning "in Walnut Vinaigrette 2 tablespoons red onion, minced parchment" in French) with Roasted 2 cloves garlic Tomato-Artichoke Ragout and Broiled 1 tablespoon Dijon mustard Trout with Lemon Oil and Oven-Grilled ¼ cup rice or champagne vinegar Vegetables in her "Go Fish with Canola ½ cup canola oil Oil" recipe collection. For the recipes ½ cup walnuts, toasted and and step-by-step instructional videos, coarsely chopped ¼ teaspoon pepper go to www.canolainfo.org. Garnish

rest in refrigerator for up to one week. Toss in fresh parsley and tarragon. Spray grill rack lightly and cautiously with canola oil cooking spray, then carefully place salmon fillets on hot grill 2 inches apart. Cook on each side 3 to 4 minutes at diagonal angle to grill rack for professional-looking grill marks. Remove salmon from grill and serve over lentil salad. Garnish with lemon wedges, if desired. Nutritional Analysis per Serving: Calories, 420; Total Fat, 17 g; Saturated Fat, 1 g; Cholesterol, 60 mg; Sodium, 230 mg; Carbohydrates, 33 g; Fiber, 8 g; Protein, 34 g

Lemon wedges

In medium bowl, combine mustard, canola oil, tarragon and garlic for marinade. Place salmon in marinade and Tuna Stir-Fry Over Wholegently toss until thoroughly coated. Wheat Vermicelli Place fish in resealable bag in refrigeraYield: 6 servings | Serving size: 1 cup Grilled Salmon Over Lentil Salad tor for at least 1 hour.

with Walnut Vinaigrette Heat grill to 375°F, when it's too hot to hold hand above coals for more than 5 salmon fillets (4 ounce portions), seconds.

Yield: 4 servings | Serving size: 1 fillet 4

skin removed

In 5-quart pot, bring 3 cups of water to Marinade a boil. Add lentils, garlic cloves and 2 tablespoons Dijon mustard rosemary sprig. Cook lentils 2 tablespoons canola oil until just tender, about 30 2 sprigs fresh tarragon, pulled and minutes. Strain in colander. 1

12 ounces tuna steak, cut into 1/2-inch cubes 2 teaspoons canola oil Canola oil cooking spray 1 garlic clove, smashed 2 pieces ginger, cut into 1/4-inch rounds See “Go Fish” page 34

roughly chopped clove garlic, minced

In plastic bowl or cup with fitted lid, combine red onion, Lentil Salad 1 cup dry brown or green lentils, garlic, mustard, vinegar, rinsed (use 1 1/2 cups canned canola oil, walnuts and pepblack bean or small red beans, per. Shake until thoroughly rinsed, as quick alternative) mixed and emulsified. Sea1 bay leaf son with pepper. 2 1 1 1 ¼

garlic cloves, peeled and smashed rosemary sprig medium carrot, finely diced celery stalk, finely diced cup red onion, very finely diced

In large bowl, toss lentils, carrots, celery and red onions together. Stir in enough vinaigrette, about 1/4 cup, to coat lentil mixture, and store

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Beer Brat Cheddar Potato Chowder

There's nothing quite like a bowl of hot, Serving Soup with Style savory soup to warm things up on a Give your homemade soup a fun and chilly day. stylish touch by serving it in individual While making soup from scratch can be bread bowls. For each bowl, get a small satisfying, there isn't always enough round loaf of bread. Cut off the top time to devote hours to the process. quarter of the loaf with a serrated knife. That's when products such as Shore Remove the inside bread, leaving 1 to 1 Lunch soup mixes come in very handy. 1/2 inches on all sides and the bottom. You add some of your pantry ingredi- Brush the inside with a little olive oil, ents to the flavorful mixes and in no then bake the bread bowls on a baking time you have a delicious, hearty soup sheet in a 350°F oven for 10 to 15 minthat tastes like you spent all day in the utes. kitchen. Some more tips: These easy recipes will let you ladle up home cooked goodness the whole fami- -Bread bowls work best with thicker ly will love. For more recipe ideas, visit soups. You may need to leave more www.shorelunch.com.

bread in the bread bowl to prevent thinner soups from leaking out. -Use the bread you removed from the inside of the loaf to make croutons for soup toppings. Cut or tear bread into bite-sized chunks. Brush with some olive oil and season with your favorite herbs. Bake until lightly golden brown. -Sourdough is a favorite for bread bowls, but try complementing your soup flavors with other types of bread: wild rice soup with pumpernickel, cheddar broccoli with rye, or potato chowder with a sharp cheddar or asiago cheese bread.

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Serve generously topped with French fried onion rings. Serve with freshly baked cornbread muffins and homemade potato salad.

½ 1

Hearty Cheddar Broccoli Soup

teaspoon dried tarragon 3-pound cooked rotisserie chick en, shredded into bite size pieces (about 2 ½ cups) pound fresh asparagus rinsed; trim off fibrous ends, peel outer skin of stalks, starting just below tips, cut into bite size pieces pint heavy whipping cream

Rustic Chicken Noodle Soup Hearty Cheddar Broccoli Soup

Serves 6 to 8

In soup pot, bring 8 cups of water to a rolling boil.

Serves 6 to 8 1 1 1

1 1

11-ounce package Shore Lunch Cheddar Broccoli Soup Mix pound ready-to-eat ham steak, cut into 1/2-inch pieces (about 2 cups) 14.75-ounce can creamed corn 6-ounce container French fried onion rings

1 3 1

9.2-ounce package Shore Lunch Classic Chicken Noodle Soup Mix pound ground chicken, thawed tablespoons tomato paste 10-ounce can spicy diced toma toes with green chilies (may sub stitute mild) teaspoon ground thyme

Whisk in soup mix and tarragon. Bring back to a boil. Reduce heat and simmer uncovered for 20 minutes, stirring occasionally.

Add shredded chicken, asparagus and In soup pot, bring 8 cups of water to a cream; stir to combine. In soup pot, bring 8 cups of water to a rolling boil. Cover and simmer until done, about an rolling boil. Spray medium non-stick skillet with additional 10 minutes, stirring occasionally. cooking spray. Whisk in soup mix, ham and creamed corn. Bring back to a boil. To skillet, add chicken, cook and stir Serve with fresh buttered rolls or an over medium heat until crumbled, about assortment of artisan crackers. Reduce heat and simmer uncovered un- 10 to 15 minutes, set aside. til done, about 20 minutes, stirring ocBeer Brat Cheddar casionally. To soup pot, whisk in soup mix, cooked Potato Chowder chicken, tomato paste, diced tomatoes Serves 6 to 8 and thyme. Bring back to a boil. 1

Reduce heat and simmer uncovered until done, about 20 to 25 minutes, stirring occasionally. Serve with a fresh green salad and warm crusty bread.

1 1

12-ounce package Shore Lunch Cheddar Potato Soup Mix 14-ounce package of your favorite cooked bratwurst, sliced into thin rounds (about 2 cups) 15.25-ounce can whole corn, drained and rinsed 12-ounce bottle of beer

Inspired Creamy Wild Rice Soup In soup pot, bring 8 cups of water to a Serves 6 to 8 1

rolling boil.

10.8-ounce package Shore Lunch Whisk in soup mix, sliced brats, corn Creamy Wild Rice Soup Mix

Rustic Chicken Noodle Soup

and beer. Bring back to a boil.

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Family pizza night done right (Family Features) Forget about delivery pizza - make your own fresh and flavorful creations for a fantastic family pizza night sure to bring everyone together at the table. These recipes use ingredients that let you put your own tasty and creative spin on classic favorites - fresh herbs; a blend of rich Italian cheeses; and highquality, flavorful Johnsonville Italian sausage, available in mild, sweet or hot varieties. Whether it's putting a twist on the classic "Pizza Margherita," spicing things up with "Sausage Diavolo Pizza," or serving a "Morning Terrace Pizza" for

Classic Pizza Margherita

dinner, pizza night just got a whole lot tastier. For more ways to do pizza night right, visit www.johnsonville.com.

Classic Pizza Margherita Serves 4 to 6 1 ¼ 1 ½ 1 1 1 8

package refrigerated pizza dough cup extra virgin olive oil, divided package Johnsonville Mild Italian Sausage medium red onion, minced tablespoon parsley, minced tablespoon garlic, minced tablespoon oregano Roma tomatoes, sliced (divided save 10 slices for the top)

10 fresh basil leaves (divided) 2 cups mozzarella cheese, shredded 1 cup fontina cheese, shredded Pepper and sea salt ½ cup fresh Parmesan cheese, grated

Position oven rack on lowest shelf and preheat to 425°F. Lightly oil a pizza pan. Roll out dough as thin as possible. Let rest 10 minutes. In small skillet, heat 1 tablespoon oil over medium-high, add sausage and cook until browned. Remove from skillet, cool slightly and coin slice. In the same pan, sauté onion and parsley to golden, then stir in garlic and oregano for a few seconds. Add tomatoes to pan, See “Pizza” page 27

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Pizza cont….

crushing them as they are mixed (do not substitute crushed tomatoes). Boil, stirring 5 minutes or until thick. Spread sauce over crust, sprinkle with half the basil, mozzarella, fontina, sausage, remaining slices of tomatoes and Morning Terrace Pizza finally remaining olive oil. Finish with generous pepper and a little sea salt. Bake for 10 minutes. In large skillet, sauté sausage until browned. Remove from heat, thinly Using a spatula and an oven mitt, slip coin slice and set aside. pizza off pan directly onto oven rack, bake for two minutes. Slip pizza back Top baguettes evenly with 3/4 of shredonto pan, remove from oven. Sprinkle ded cheese. Shake on red pepper flakes with Parmesan cheese and remaining to taste. Place sausage pieces evenly on fresh basil. Cut and enjoy. top around the edges. Add the rest of the cheese and the diced tomatoes. Bake for 5 to 8 minutes and remove from oven. Morning Terrace Pizza

¾ cup onion, chopped 12 cherry tomatoes, halved 1 can crushed tomatoes (14 ounces) 1 ½ cups dry white wine ½ teaspoon oregano, dried Sea salt and pepper 3 tablespoons Italian parsley, chopped 1 cup Italian blend cheese, grated 1 cup Parmesan cheese, grated 1 long, sweet red pepper, cut into rings Other fresh herbs such as basil (optional)

Position oven rack to center and preheat to 450°F. Lightly oil a pizza pan and roll out crust, thin.

In large skillet, heat oil and sauté sausage and red pepper flakes until browned. Remove from heat, drain fat, Serves 4 Using the back of a spoon, lightly make cool slightly and chop, roughly. 1 10- to 12-inch baguette, cut in 4 indentations in the center of the batwo and sliced open, inside guettes, not too close to the crust, push- Add garlic and onion to skillet and cook dough removed ing some of the ingredients to the sides. about five minutes until onion is soft. 1 package Johnsonville Mild Italian Carefully crack an egg into each depresSausage sion. Grind pepper on each egg, and top Add cherry tomatoes, canned tomatoes, 1 ½ cups fontina, mozzarella or wine and oregano. Season with salt and Monterey Jack cheese, shredded with Parmesan cheese. pepper to taste. Let simmer about 20 Dried red pepper flakes Return to oven for 5 to 7 minutes, until minutes, stirring when necessary, until 3 Roma tomatoes, diced egg whites are set, but yolk is still soft. cherry tomatoes are soft and sauce 4 whole eggs Pepper, to taste Remove, sprinkle with fresh chives, cut thickens. Add parsley and sausage back into skillet. Remove from heat. 1/3 cup Parmesan cheese, grated and enjoy. 2

tablespoons fresh chives, chopped

Sausage Diavolo Pizza

See “Pizza” page 33

Serves 4 to 6

Position oven rack in center of oven and preheat oven to 400°F. Cut baguette in half and then slice it open to create four equal open-faced pieces. Remove the doughy center, leaving a half-inch border close to the edge.

1 1 1 ¾ 5

refrigerated pizza dough crust, rolled out thin tablespoon extra virgin olive oil package Johnsonville Hot Italian Sausage Links teaspoon dried red pepper flakes cloves fresh garlic, peeled and minced

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Sausage Diavolo Pizza

A surprising source for gluten-free cooking

Anyone looking for delicious new ways to enjoy whole grains or bring glutenfree recipes to the table can do both at the same time, thanks to something called sorghum. Sorghum has been around for a very long time, but is just now coming back into popularity in the U.S. It has a hearty, chewy texture and is a great gluten-free substitute for couscous, bulgur and pearled barley. Sorghum flour has a light color and mild flavor that is perfect for breakfast muffins or even pizza dough. Rich in fiber, sorghum has high levels of antioxidants, as well as iron, calcium, 3 cups water Sorghum Tabbouleh with Shrimp potassium, protein and polycosinol, and Sherry Vinaigrette on Mixed which helps lower serum cholesterol. Dressing: Greens 2 tablespoons freshly squeezed You can find sorghum products in some Serves 6 lemon juice grocery stores and online. To cook the sorghum: For more about sorghum, and more 1 cup uncooked whole grain recipes, visit sorghum (soaked overnight in www.healthysorghum.com. water to cover) ¾ teaspoon sea salt, divided

3 1 1/8

tablespoons extra virgin olive oil tablespoon sherry vinegar teaspoon white pepper

Vegetables: ¼ cup shelled raw pumpkin seeds See “Great Grains” page 32

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Great Grains cont….

or pine nuts 1 English or hothouse cucumber, unpeeled and chopped 3 green onions, chopped 1 small red bell pepper, chopped, or 12 grape tomatoes, halved 1 small yellow bell pepper, chopped ½ cup cooked edamame ½ cup chopped seasonal fruit (figs, pears, apples, oranges, or dried cranberries) ½ cup chopped fresh parsley, plus extra for garnish ½ cup chopped fresh cilantro ¼ cup chopped fresh mint ¼ cup crumbled feta cheese or queso fresco (optional) Mixed Greens 12 cooked large whole shrimp, peeled (or more to taste)

lightly browned, about 5 minutes. Set Make a well in dry ingredients and add aside. wet ingredients. Combine with a spatula until just moistened and then gently stir In large bowl, combine sorghum and in blueberries. Divide batter evenly in vegetables and toss to blend. Add dress- pan and sprinkle each muffin with a ing and toss until all ingredients are little sugar. well coated. Let stand for 20 minutes before serving. Bake until muffin tops are lightly browned, approximately 20 to 25 minArrange mixed greens on a large platter, utes or until a toothpick inserted in centop with tabbouleh, arrange shrimp on ter of a muffin comes out clean. top, and serve, garnished with fresh parsley. Sorghum Flour Blend

Sorghum Blueberry-Lemon Muffins Makes 12 muffins

Dry Ingredients 2 1/3 cups Sorghum Flour Blend (see below) ¾ cup granulated sugar 1 tablespoon baking powder Drain soaked sorghum and discard wa1 ½ teaspoons xanthan gum ter. In heavy medium saucepan, com¾ teaspoon salt

bine sorghum, 1/2 teaspoon salt, and 3 cups water. Bring to boil. Cover and Wet Ingredients reduce heat, simmering for 40 to 45 1 cup milk of choice, at room minutes. Transfer to strainer and drain temperature well. Set aside. 1/3 cup canola oil 2 1 1

large eggs, at room temperature tablespoon grated lemon peel teaspoon vanilla extract

1 1

cup fresh blueberries tablespoon sugar for sprinkling on muffins

Make dressing: In screw-top jar, shake lemon juice, oil, vinegar, remaining 1/4 teaspoon sea salt and pepper until thoroughly blended and creamy. Set aside. Add-Ins and Topping Toast pumpkin seeds in a skillet over medium heat, stirring constantly until

1 ½ cups sorghum flour 1 ½ cups potato starch or cornstarch 1 cup tapioca flour

Whisk together and store, tightly covered, in a dark, dry place.

Sorghum Pizza Crust Makes 1 crust 1 1 ¾ 2/3

½ 2 ½ 1 2 2

tablespoon active dry yeast teaspoon sugar cup warm milk of choice (110°F) cup sorghum flour, plus more for sprinkling cup tapioca flour teaspoons xanthan gum teaspoon salt teaspoon Italian seasoning teaspoons olive oil teaspoons cider vinegar Your favorite pizza sauce and toppings (such as cheese and pepperoni) See “Great Grains” page 33

Preheat the oven to 375°F. Generously grease a standard 12-cup nonstick muffin pan. Whisk dry ingredients together in large bowl. In separate bowl, whisk wet ingredients thoroughly until smooth.

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Great Grains cont…

Pizza cont….

Top pizza crust with sausage mixture, grated cheeses and red Place oven racks in bottom and middle positions. Preheat pepper rings. Bake 8 to 10 minutes. oven to 425°F. Remove from oven, sprinkle with fresh herbs, cut and enjoy. Dissolve yeast and sugar in warm milk for five minutes. In Sausage should always be prepared to reach an internal food processor, process all ingredients, including yeast mixtemperature of 160°F. ture, until well blended. Or mix in a medium bowl on low speed with an electric mixer. The dough will be soft. Source: Johnsonville

Place dough on a greased (not cooking spray) 12-inch nonstick pizza pan. Liberally sprinkle sorghum flour on dough; then press dough into a smooth layer with your hands, continuing to dust with flour to prevent sticking. Make the edges somewhat thicker to keep the toppings in place.

Soup’s On cont….

Reduce heat and simmer uncovered until done, about 20 to Bake pizza crust 10 to 12 minutes on the bottom rack. 25 minutes, stirring occasionally. Remove from oven and add sauce and toppings. Bake on middle rack until top is nicely browned, about 15 to 20 Serve with home-style minutes. Remove from oven and cut into 6 slices. Serve baked beans and your fawarm. vorite coleslaw. Recipes courtesy of Carol Fenster, author of Gluten-Free 101: Easy, Basic Dishes without Wheat (Savory Palate, 2010) Source: Southeastern Mills

Inspired Creamy Wild Rice Soup

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Go Fish cont…

large carrot, peeled, halved lengthwise, and cut into 1-inch diagonal pieces to 12 spears asparagus, ends trimmed and cut into 2-inch pieces ounces shiitake mushroom, stems discarded and tops cut into 1/4-inch strips cup frozen edamame beans, thawed

Stir-Fry Sauce ¼ cup reduced-sodium soy sauce 1 tablespoon ginger, grated 2 cloves garlic, minced 1 tablespoon cornstarch 1 tablespoon water

Pasta 1 pound whole wheat vermicelli, cooked according to box instructions

In medium bowl, toss tuna with canola oil (this ensures perfectly seared tuna). Set aside. Heat wok or skillet to medium-high to high heat. Spray canola oil cooking spray to coat pan; add smashed garlic and ginger pieces to flavor oil. After 20 seconds, add carrots. Cook for 2 to 3 minutes, then add asparagus. Spray more canola oil if necessary to keep vegetables from sticking. Cook for additional 2 minutes or until asparagus is bright green and carrots are tender. Remove vegetables from pan and set aside on flat plate.

Nutritional Analysis per Serving: Calories, 440;

Reheat pan to medium-high to high Total Fat, 6 g; Saturated Fat, 0 g; Cholesterol, 35 heat. Add tuna in 2 to 3 batches without mg; Sodium, 310 mg; Carbohydrates, 65 g; Ficrowding pan. Gently move tuna ber, 9 g; Protein, 32 g around with spatula. Sear tuna until just cooked. Remove and set aside. Source: CanolaInfo

Return carrots, asparagus and mushroom to wok or skillet. Add edamame and tuna. Make a well in center and pour stirfry sauce in middle. Coat vegSpray pan with canola oil cooking spray etables with sauce and quickly or oil. Add mushroom pieces. Cook for bring to a boil. Serve tuna-veg2 to 3 minutes until browned. Remove etable mix over hot vermicelli. from pan.

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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 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.

(Family Features) With autumn’s arrival, my cooking takes on a new personality. Crisp, cool air and falling leaves propel me into the kitchen, where I enjoy creating tempting, seasonal aromas of cinnamon, apple and butterscotch. These universally-appealing flavors say “fall” like nothing else. And autumninspired treats help make fall memorable. During this colorful season, I love to attend craft fairs and seasonal festivals with my family. Picking out a pumpkin to carve, or coming home with some apple cider and a bushel of apples are favorite activities that are topped off with something homemade from my oven.

Photo courtesy of Nestle

Autumn Delights

Show off your baking talents with either of these recipes—perfect for a postfootball game gathering or to offer at a potluck or bake sale. www.VeryBestBaking.com.

Warm and Yummy Apple Oatmeal Raisin Cobbler

bubbly. Serve warm with ice cream or whipped topping, if desired. TIP: 2 cans (20 ounces each) light or no-sugar added apple pie filling can be substituted for the regular apple pie filling.

Nutrition Information per serving: 210 calories; 45 calories from fat; 5 g total fat; 2.5 g saturated fat; 0g trans fat; 10 mg cholesterol; 150 mg cans (21 ounces each) apple pie sodium; 40 g carbohydrate; 2 g fiber; 22 g sugfilling ars; 2 g protein; 2% DV vitamin A; 2% DV package (16.5 ounces) Nestlé vitamin C; 0% DV calcium; 2% DV iron

Makes about 15, 1/2 cup servings 2 1

Toll House Refrigerated Oat meal Raisin Cookie Bar Dough Vanilla Dreyer’s Or Edy’s Slow Churned Light Ice Cream or whipped topping (optional)

PREHEAT oven to 375ºF. Grease 13 x 9-inch baking dish or pan. SPOON pie filling into dish. Crumble cookie dough over pie filling.

Chocolate Nut Bread Makes 24 slices/ 12 slices per loaf 4 cups all-purpose flour 1 cup granulated sugar 1 teaspoon baking powder 1 tablespoon baking soda 1 teaspoon salt 2 large eggs 1 ¾ cups milk 2/3 cup vegetable oil

BAKE for 20 to 25 minutes or until topping is golden brown and edge is See “Mix it Up With Jenny” page 36

Mix It Up With Jenny.... 1 ½ cups (9 ounces) Nestlé Toll House Semi-Sweet Choco late Morsels 1 ½ cups chopped walnuts

REHEAT oven to 350°F. Grease two 9 x 5-inch loaf pans. COMBINE flour, sugar, baking powder, baking soda and salt in large bowl. Combine eggs, milk and vegetable oil in medium bowl. Add to flour mixture; mix just until moistened. Stir in morsels and nuts. Spoon into prepared loaf pans. BAKE for 55 to 60 minutes or until wooden pick inserted in center comes out clean. Cool in pans for 10 minutes; remove from pans. Cool on wire racks.

TIP: If you are looking for even more chocolate flavor, try drizzling the cooled loaves with chocolate! Microwave 1/2 cup semi-sweet morsels in heavy-duty plastic bag on HIGH (100%) power for 45 seconds; knead bag to mix. Microwave at additional 10- to 20-second intervals, kneading until smooth. Cut a small hole in corner of bag; squeeze to drizzle over bread. Nutrition Information per serving: 280 calories; 130 calories from fat; 15 g total fat; 3.5 g saturated fat; 0 g trans fat; 20 mg cholesterol; 290 mg sodium; 33 g carbohydrate; 2 g fiber; 15 g sugars; 5 g protein; 2% DV vitamin A; 0% DV vitamin C; 4% DV calcium; 8% DV iron Jenny Harper is Consumer Test Kitchen Project Manager for the Nestlé Test Kitchens and VeryBestBaking.com. Source: Nestlé

By Dennis Ellingson for The Fit Christian

There is a Time for Everything

... AND WHAT A TIME WE HAVE HAD THIS SEASON. And it has been a yearlong growing season starting last fall when we planted onions, garlic and all kinds of salad and leafy greens. I continue to be amazed by God’s abundance in the green plants He provides. And with my amped foraging interest, there just seems to be so much. And so while I am really a spring and summer guy, I am now looking forward to autumn and even to winter as far as all that it might bring. I took joy in being able to pick huckleberries along the Oregon coast at Thanksgiving and the ladies of the house making us a huckleberry pie. Then it was watching the grandkids harvest carrots for the Christmas dinner. Just when everything looks as bleak as it can, the Witch Hazel bloomed in glorious flowers that bar description.

Lavender. The aroma however isn’t so pleasing to most people. Like Lavender, though, Hyssop acts as an astringent for cleaning and disinfecting. It also has anti-viral properties so it is especially good at this time of year. It is used for a gargle for sore throats, coughs and colds. Some people will eat the tender leaves like you would mint. Psalm 51:7 says, “Cleanse me with hyssop and I will be clean; wash me and I will be whiter than snow.” This plant has to do with the ritual purification of sins. And so it is also associated with our Lord, who refused a hyssop branch laden with wine vinegar that might have eased the pain. He chose, rather, to take the full measure of our sin upon Him. Wonderful plants like these should always be reminders to us of how far the God of creation stooped down for us.

So in our journey through God’s plant kingdom let’s consider three more Juniper is our next consideration: This herbs and edibles that you can grow in hardy tree grows in much of the U.S. the garden or find beyond. but more in the arid regions of the West. I am very familiar with this plant having Hyssop is an intriguing flower because lived around it much of my life. I love of its appearance, odd fragrance, herbal the smell of juniper and sage after a use and spiritual consideration. Most summer thunderstorm. The natives and places in the US Hyssop can grow as a then the immigrants used this plant for perennial. With it long spiky blue and a number of uses. Mostly today the purple flowers it will remind you of berries are used for culinary purposes,

on meat, like you would use Rosemary. It doesn’t take much; a little goes a long way. It is also being use more as an astringent and in soaps and shampoos. As an herbal the berries act as a diuretic so there is some relief from high blood pressure and gout. Juniper is related to Cedar and so many people are allergic to it. In the bible lands it is called “Broom Tree”. The great prophet, Elijah, came to rest under such a tree. He was exhausted and discouraged. He said to the Lord, “I have had enough. Take my life.” Sometimes we may all feel that way. The troubles, pain and complications of this life just become too much. But God wasn’t done with Elijah, choosing to strengthen him. When we have reached the end of our rope, then it is time to hold and let God strengthen us. These old gnarly trees remind me of the strength God can give us to not just endure but to prosper. In my foraging adventures I have come across and amazing plant that comes with many names. It is officially called Amaranth but it is also called Pigweed. My favorite name is Love Lies Bleeding because of the amazing flower. Amaranth is considered one of the best

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ancient grains you can eat. The multitude of seeds the plant produce are highly nutritious. I see it more often being offered in health food stores. It is used to keep lower high cholesterol levels too. Look at the picture I have included and you can see why it is called “Love Lies Amaranth

Bleeding.” Whoever thought of this name certainly knew of the atonement of the Lord upon the cruel cross, His blood flowing down the cross and staining the ground. We can once again think of that verse, “and I will be whiter than snow.” And as the old hymn states, “What can wash my sins away, nothing but blood of Jesus. Be sure to join Dennis Ellingson on Facebook as The Herb Guy, where I post daily, informational, inspirational, and entertaining thoughts on all the plants God has given us.

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Epulse2 Next Generation Heart Rate Monitor Continually and Accurately Providing Users Vital Information on Heart Rate, Target Exercise, Heart Rate Zones, and Caloric Burn Rate

The ePulse2, featuring the latest in fitness and personal monitoring technology, is changing the way people monitor their health by conveniently, continually, and accurately providing users' vital information on heart rate, target exercise heart rate zones, and caloric burn rate without uncomfortable chest belts and complicated heart rate monitors.

Photo courtesy Impact Sports Technologies

on, and immediately see their heart count calories have a sensible means to rate. monitor and receive instant feedback on The second generation industry-unique fitness activities based on their heart strapless optical heart rate monitoring The ePulse2 features: rate. technology from Impact Sports Tech- A streamlined look and controls. Impact Sports Technologies has taken nologies An internal rechargeable battery. the lead in barrier-breaking continuous (http://www.impactsports.com) is revoAn industry-first full color, Organic lutionizing the use of personal heart rate optical heart rate monitoring technoloLight Emitting Diode (OLED) graphimonitoring and is expanding it into new gy that has multiple market applications cal display that is sunlight readable and markets beyond pure health and fitbeyond fitness because it does not reis self-illuminating for indoor or nightness. quire a chest belt or any other action time use. such as placing a finger on a sensor pad Impact Sports Technologies revolutionto receive a snapshot of heart rate. ary new strapless heart rate monitor is The ePulse2 accurately gathers and displays heart rate and fitness data while The proprietary technology is being simply worn on being conveniently worn on the forearm used by EA Sports in its Active 2 and the fore- or even on the wrist for many activities, Active 2 NFL Training Camp games. permitting full mobility of the hands. arm. Additional applications for the technolUsers For the first time, runners, walkers, yo- ogy are also being developed for elderly put it on, ga participants, cyclists, spinners, tennis monitoring, rehabilitation, and other turn it players, and individuals just trying to special medical uses. See â&#x20AC;&#x153;ePulseâ&#x20AC;? page 43 ÂŠ Fall 2011 The Fit Christian Magazine. All Rights Reserved.

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Falling for Fitness have the necessary strength that it takes to use our gifts to help others. By keeping our bodies strong and fit we not only prevent a lot of diseases such as; osteoporosis, heart disease and obesity, but we honor him in the process. 1 Corinthians 6:20 tells us to honor God with our bodies.

all is my favorite season of the year as the leaves change from their green shades of color to vibrant red, gold and orange hues. God is at work again as the master artist painting the trees and changing the weather to crisp cooler days and nights. The sunsets even change to a rich glowing sky as I make my way home at night. I get a warm fuzzy feeling as I look upon the glory of this season and stand in awe of his presence.

The magnificence of this season should motivate us to make some changes in our daily walk and in our fitness programs as well. Cross-training is a great way to keep a person motivated through the changes of seasons. Cross-training means using a variety of activities in your fitness program to keep you from hitting a plateau both physically and mentally. Cross-training will give you a healthy balance; by doing a variety of cardiovascular activities instead of the same workout day after day. It also helps decrease your risk of injury from switching up your fitness program so you are not working the same muscles the same way each time.

He is in the sky and in the trees and in the cool brisk morning. He motivates me to want to try harder to do his will in everything I do. After all, he has given me his canvas to paint on. It is up to me to paint a picture of fitness that will motivate others; he has given me this gift to share and to use for his glory. If you normally walk or run on the treadmill, it’s time to bring that workout All of us were given a special talent and outside in the cooler weather and enjoy gift; it is up to each one of us to find out the beauty of nature. You can plan a what that gift is and to use it for his trail hike at Ben Hawes State Park and glory. I believe that everything we do walk for hours on the different terrain. should glorify God. This includes keep- This trail walking should stimulate your ing our bodies physically fit so we can body in so many different ways which

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Fall for Fitness cont….

Three Tips for Better Family Time

can lead to dramatic changes and results. Changing your workout will get you over the plateaus that everyone experiences. If trail walking is not your thing; try walking, jogging or bicycling in a park or neighborhood instead of indoors, again the change in environment will not only stimulate the body in Photo courtesy of Getty Images new ways but will help boost your me(Family Features) When looking for tabolism. ideas and inspiration to create meaningful family time, it helps to get adWhen we change up our fitness plan vice from those in the know - other and take it outside; our spiritual and families. mental stay balanced and connected Whether it's finding ways to bring evalong with our physical bodies. eryone to the dinner table or delivering a dose of sunshine to a rainy day, it Any season is a good time to make sometimes takes a dash of clever to changes and become healthier. Small overcome obstacles like busy schedchanges make a huge impact on our ules to create quality family time. To bodies, mind and spirit. Let these celebrate the everyday ingenuity that changes transform you into a vibrant happens in homes nationwide, the Kenand radiant healthy person ready to more® brand has launched Genius Tips - a creative collection of real-life, inspiserve the master rational ideas from families across the creator. country. Anyone can be inspired by and add to - the ideas and solutions that are meant to celebrate the many ways Theresa Rowe is an auAmericans bring their families together. thor of Guidepost’s, “Shaped by Faith, Ten Secrets to Strengthening Your Body and Soul.”

Here are three Genius Tips for making family time happen in new ways:

Establish no tech hour. Unplug from the digital world and reconnect. Take a cue from airlines and designate anything with an on/off switch as off limits for an hour - especially for mom and dad. During that hour, break out board games, read together, or go for a family walk. Let everyone come up with ideas for fun things to do together. Bake some memories. Get everyone involved to bake some delicious treats for sharing. Keep it simple and use refrigerated cookie dough slices the kids can decorate, or make a batch of your favorite boxed brownies. Step up the family fun by trying to recreate some of Grandma's homemade recipes. Either way, spending time together in the kitchen creates treasured family memories and something delicious. Have these ideas sparked some of your own? Family time, among other Genius categories such as designing on a dime, staying energized throughout the day or even keeping your kids' rooms organized, are all available to learn from and add to at www.facebook.com/Kenmore. Beyond learning and sharing, your ideas could win some great prizes. To enter, participants are asked to submit an idea in the category of their choice and every month, the idea with the most Facebook community votes is awarded a $3,000 Kenmore gift certificate. Quarterly, an independent panel of judges will select the top idea to be in the running for the ultimate prize - a trip to Chicago to have your Genius Tip featured in an upcoming Kenmore advertisement. Share your Genius Tip today!

Create fun dinner table topics. Play "high, low" around the dinner table by asking each person to share the "high" point of the day as well as the "low" point. This ensures you know what's happening in each other's lives and can be a great way to laugh, offer advice and support one another. Even if your family shares one meal together a week because of hectic schedules, this tip ensures your connections continue to Source: Kenmore grow and be strengthened.

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Bright Colors for Better Women’s Health (Family Features) Only about a third of American women are meeting their fruit and vegetable intake recommendations, according to the Centers for Disease Control and Prevention. And that means they are likely missing out on potentially important breast and ovarian health benefits. Along with vitamins, minerals and fiber, fruits and vegetables contain a type of phytonutrient called carotenoids, which research suggests help support women's health including breast and ovarian health. Based on a new report called America's Phytonutrient Report: Women's Health by Color, older women have total carotenoid intakes 20 percent greater than younger women after accounting for differences in caloric intake. Similar to the original America's Phytonutrient Report: Quantifying the Gap which found that on average eight out of 10 American adults are falling short on phytonutrient consumption, the new report revealed a troubling shortfall, this time among women and carotenoids. America's Phytonutrient Reports are released by The Nutrilite Health Institute, a worldwide collaboration of experts who are dedicated to

foods in their diet, but the relative magnitude of the "carotenoid gap" is greater among women less than 45 years old as compared to older women. "This points to a troubling phenomenon where younger women may be missing some of the benefits of consuming more carotenoid rich fruits and vegetables, and yet calorie for calorie, older women are eating more of these important nutrients," said Keith Randolph, Ph.D., Technolohelping people achieve optimal health - gy Strategist for Nutrilite. through research, education, and practical, personalized solutions. Nutrilite is Powering Up Produce the world's leading brand of vitamin, Choosing to increase the amount of the mineral, and dietary supplements, based fruit and vegetables richest in caroteon 2008 sales. noids is important for long-term preventative health among women. While Carotenoids are compounds that give foods like spinach, tomatoes and carrots fruits and vegetables their vibrant col- are certainly part of a healthy diet, there ors, which research suggests may offer are opportunities for women to choose breast, ovarian and other health benefits a wider variety of produce. for women. Using NHANES energyadjusted data to compare the diets of "It's concerning that so many American women 45 years and older with those women lack a variety of carotenoid-rich younger, the report finds that many foods in their regular diets," says Amy women of all ages lack carotenoid-rich Hendel, Nutrilite's Phytonutrient See “Women’s Health” page 43

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EPulse cont….

Women’s Health cont….

Coach. "By selecting the most carotenoid-rich produce choices, women can purposefully increase their carotenoid and phytonutrient intakes which can impact health significantly as they age." Hendel, a registered physician assistant and health/wellness expert, offers these easy substitutions to "power up" your plate and add new flavors to your meal plan:

Green:

Ÿ A serving of carrots delivers four times the amount of alpha-carotene as a serving of winter squash. Ÿ A serving of fresh papaya has roughly 10 times the beta-cryptoxanthin found in an orange.

"The convenience and accuracy of our proprietary motion resistant optical heart rate monitoring technology has expanded its uses into gaming, personal monitoring, and research fields by affording the benefits of accurate, continuous heart rate monitoring to a broader spectrum of users beyond those who exercise from home or at the gym and is now moving us into diverse worldwide markets for our technology," said Don Brady, Impact Sports' president and CEO. The ePulse sells for $149.95 and is available through major internet retailers and many retail sporting goods stores nationwide (see http://www.impactsports.com).

A serving of cooked

Hendel adds, a good goal for most indikale provides triple the amount of viduals is to consume 10 servings of lutein/zeaxanthin as a serving of raw fruits and vegetables daily, with an emspinach. phasis on quality, not just quantity. If this proves challenging, consider a natA serving of guava delivers ural, plant-based dietary supplement which includes phytonutrients such as About Impact Sports Technologies Inc. more than one and a half times the carotenoids. Impact Sports Technologies Inc., with offices in lycopene in a raw tomato.

Red:

Las Vegas and San Diego, is the leader in motion resistant optical heart rate monitoring technology with products like ePulse2 for fitness and other heart rate monitoring applications.

For more information about Nutrilite Nutritional Supplements and to get more practical tips, visit Ÿ A serving of sweet potatoes has www.nutrilite.com/color. nearly double the beta-carotene as a For more information call 888-537-9763. serving of carrots.

Yellow/Orange:

Source: Nutrilite

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o how long does it take for a few left over Canaanites to contribute to the delinquency of the children of God? A few bad examples produce a

lot of pain.

And an angel of the LORD came up from Gilgal to Bochim, and said, I made you to go up out of Egypt, and have brought you unto the land which I sware unto your fathers; and I said, I will never break my covenant with you. And ye shall make no league with the inhabitants of this land; ye shall throw down their altars: but ye have not obeyed my voice: why have ye done this? Wherefore I also said, I will not drive them out from before you; but they shall be as thorns in your sides, and their gods shall be a snare unto you. And it came to pass, when the angel of the LORD spake these words unto all the children of Israel, that the people lifted up their voice, and wept. And they called the name of that place Bochim: and they sacrificed there unto the LORD. Judges 2:1-5 (KJV) This generation was tender enough to repent. But their errors were visited upon their children, who repeated the error without repentance. Living among the worldly, they followed the ways of their peers and of their enemies. I notice a reference to thorns in the previous scripture. You may recall Paul complaining about a thorn in the flesh too.

And lest I should be exalted above measure through the abundance of the revelations, there was given to me a thorn in the flesh, the messenger of Satan to buffet me, lest I should be exalted above measure. For this thing I besought the Lord thrice, that it might depart from me. And he said unto me, My grace is sufficient for thee: for my strength is made perfect in weakness. Most gladly therefore will I rather glory in my infirmities, that the power of Christ may rest upon me. Therefore I take pleasure in infirmities, in reproaches, in necessities, in persecutions, in distresses for Christ’s sake: for when I am weak, then am I strong. I am become a fool in glorying; ye have compelled me: for I ought to have been commended of you: for in nothing am I behind the very chiefest apostles, though I be nothing. 2 Cor 12:7-11 (KJV)

elders that outlived Joshua, who had seen all the great works of the LORD, that he did for Israel. And Joshua the son of Nun, the servant of the LORD, died, being an hundred and ten years old. And they buried him in the border of his inheritance in Timnathheres, in the mount of Ephraim, on the north side of the hill Gaash. And also all that generation were gathered unto their fathers: and there arose another generation after them, which knew not the LORD, nor yet the works which he had done for Israel. Judges 2:6-10 (KJV)

As Israel is to suffer from enemies offering temptation, we too have small temptations that remain to try our flesh. God allowed this “messenger of Satan” in Paul as he allows us a few temptations as well. We cannot glory in our own goodness, but need God to help. Israel will need God to deliver them in their temptations too.

And the children of Israel did evil in the sight of the LORD, and served Baalim: And they forsook the LORD God of their fathers, which brought them out of the land of Egypt, and followed other gods, of the gods of the people that were round about them, and bowed themselves unto them, and provoked the LORD to anger. And they forsook the LORD, and served Baal and Ashtaroth. And the anger of the LORD was hot against Israel, and he delivered them into the hands of spoilers that spoiled them, and he sold them into the hands of their enemies round about, so that they could

And when Joshua had let the people go, the children of Israel went every man unto his inheritance to possess the land. And the people served the LORD all the days of Joshua, and all the days of the

One generation went to Egypt with blessing from Joseph; while another left complaining with Moses. None of them lived to see the Promised Land, but their children had faith to enter. Now their children have turned back to sin. They pay the price.

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Through the Bible… not any longer stand before their enemies. Whithersoever they went out, the hand of the LORD was against them for evil, as the LORD had said, and as the LORD had sworn unto them: and they were greatly distressed. Judges 2:11-15 (KJV) Their sin nature moved God to ignore the pain caused by their enemies. They could not discover the key to victory when they mutinied against their God and Captain. Still God provided men and women of inspired leadership. Nevertheless the LORD raised up judges, which delivered them out of the hand of those that spoiled them. And yet they would not hearken unto their judges, but they went a whoring after other gods, and bowed themselves unto them: they turned quickly out of the way which their fathers walked in, obeying the commandments of the LORD; but they did not so. And when the LORD raised them up judges, then the LORD was with the judge, and delivered them out of the hand of their enemies all the days of the judge: for it repented the LORD because of their groanings by reason of them that oppressed them and vexed them. And it came to pass, when the judge was dead, that they returned, and corrupted themselves more than their fathers, in following other gods to serve them, and to bow down unto them; they ceased not from their own doings, nor from their stubborn way. And the anger of the LORD was hot against Israel; and he said, Because that this people hath transgressed my covenant which I commanded their fathers, and have not hearkened unto my voice; I also will not henceforth drive out any from before them of the nations which Joshua left when he died: That through them I may prove Israel, whether they will keep the way of the LORD to walk therein, as their fathers did keep it, or not. Therefore the LORD left those nations, without driving

them out hastily; neither delivered he self-defense. Those who are employed in them into the hand of Joshua. Judges law enforcement or military arms must 2:16-23 (KJV) serve the law of man. But Christians are not called to create a religious state in this This is interesting to see that the judges world. showed them the way to victory. Then their offer of life was rejected, and they Our warfare is to rebuild our own lives, in served to testify of the sin of the people. the model of Yeshua, Jesus. We war In this they were as judges, by the against the temptation in our own lives, testimony of the actions of the acts of the not against the failings of our neighbors. people after the death of the judge. So We offer them the words of Jesus, hoping God left their enemies among them, even to draw those who are called by him with as they are today. the voice of their master. He must draw them who are predestinated so they can Now these are the nations which the receive what we offer. But our offering LORD left, to prove Israel by them, even can only be validated if it is real in our as many of Israel as had not known all the lives. wars of Canaan; Only that the generations of the children of Israel might know, to Therefore the anger of the LORD was hot teach them war, at the least such as against Israel, and he sold them into the before knew nothing thereof; Namely, hand of Chushanrishathaim king of five lords of the Philistines, and all the Mesopotamia: and the children of Israel Canaanites, and the Sidonians, and the served Chushanrishathaim eight years. Hivites that dwelt in mount Lebanon, And when the children of Israel cried from mount Baalhermon unto the unto the LORD, the LORD raised up a entering in of Hamath. And they were to deliverer to the children of Israel, who prove Israel by them, to know whether delivered them, even Othniel the son of they would hearken unto the Kenaz, Caleb’s younger brother. And the commandments of the LORD, which he Spirit of the LORD came upon him, and commanded their fathers by the hand of he judged Israel, and went out to war: Moses. And the children of Israel dwelt and the LORD delivered among the Canaanites, Hittites, and Chushanrishathaim king of Mesopotamia Amorites, and Perizzites, and Hivites, into his hand; and his hand prevailed and Jebusites: And they took their against Chushanrishathaim. And the daughters to be their wives, and gave land had rest forty years. And Othniel the their daughters to their sons, and son of Kenaz died. Judges 3:8-11 (KJV) served their gods. And the children of Israel did evil in the sight of the LORD, If lingering spirits of temptation mar our and forgat the LORD their God, and Christian testimony, we are ineffective as served Baalim and the groves. Judges living examples of Christ. We have to 3:1-7 (KJV) have the same militant desire to destroy the tempting spirit, as Israel needed to The Christian can see the Old Testament repel their enemies. When Israel was not as an allegory of spiritual warfare. We do devoted to their warfare, they were forced not war against flesh, but against powers into servitude to their oppressors. But in or spirits that try to influence our their weakness, God gave them a behavior. We are not called to take deliverer. Like Paul, they became strong military or martial action against those in their weakness. who do not share our beliefs, except in

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And the children of Israel did evil again in the sight of the LORD: and the LORD strengthened Eglon the king of Moab against Israel, because they had done evil in the sight of the LORD. And he gathered unto him the children of Ammon and Amalek, and went and smote Israel, and possessed the city of palm trees. So the children of Israel served Eglon the king of Moab eighteen years. But when the children of Israel cried unto the LORD, the LORD raised them up a deliverer, Ehud the son of Gera, a Benjamite, a man lefthanded: and by him the children of Israel sent a present unto Eglon the king of Moab. But Ehud made him a dagger which had two edges, of a cubit length; and he did gird it under his raiment upon his right thigh. And he brought the present unto Eglon king of Moab: and Eglon was a very fat man. And when he had made an end to offer the present, he sent away the people that bare the present. But he himself turned again from the quarries that were by Gilgal, and said, I have a secret errand unto thee, O king: who said, Keep silence. And all that stood by him went out from him. Judges 3:12-19 (KJV) Ehud has deceived Eglon by claiming to bring a secret message. But his gift is a pointed one. His secret message is from God to Eglon about the inward evil, the dirt of his life. And Shamgar was the next

Judge to deliver Israel by slaying six of Jordan toward Moab, and suffered not hundred Philistines. a man to pass over. And they slew of Moab at that time about ten thousand And Ehud came unto him; and he was men, all lusty, and all men of valour; and sitting in a summer parlour, which he had there escaped not a man. So Moab was for himself alone. And Ehud said, I have subdued that day under the hand of Israel. a message from God unto thee. And he And the land had rest fourscore years. arose out of his seat. And Ehud put forth his left hand, and took the dagger from his And after him was Shamgar the son of right thigh, and thrust it into his belly: Anath, which slew of the Philistines six And the haft also went in after the blade; hundred men with an ox goad: and he and the fat closed upon the blade, so that also delivered Israel. Judges 3:20-31 he could not draw the dagger out of his (KJV) belly; and the dirt came out. Then Ehud went forth through the porch, and shut the The Philistines will trouble Israel for a doors of the parlour upon him, and locked long time to come. Yet God has a plan to them. When he was gone out, his servants bring both Israel and the gentiles into the came; and when they saw that, behold, Kingdom of God. And that plan is for us the doors of the parlour were locked, they to copy the good example of Jesus who said, Surely he covereth his feet in his went before us. Our church leaders today summer chamber. And they tarried till do just that by their good examples, as did they were ashamed: and, behold, he the judges of this book. The world opened not the doors of the parlour; considers the church to be weak, but these therefore they took a key, and opened good judges have found their strength in them: and, behold, their lord was fallen the Lord. down dead on the earth. And Ehud escaped while they tarried, and passed And we beseech you, brethren, to know beyond the quarries, and escaped unto them which labour among you, and are Seirath. And it came to pass, when he was over you in the Lord, and admonish come, that he blew a trumpet in the you; 1 Thess 5:12 (KJV) mountain of Ephraim, and the children of Israel went down with him from the mount, and he before them. And he said unto them, Follow after me: for the LORD hath delivered your enemies the Moabites into your hand. And they went down after him, and took the fords

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 Gymâ&#x20AC;&#x2122;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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Seeing the Light 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 Life-Light blazed out of the darkness; the darkness couldn't put it out.” John 1:5 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: “And the light shines in the darkness, and the darkness did not comprehend it.” John 1:5 NKJV.

Recently, I came into the knowledge that a close friend had been deceiving me in a very hurtful way. The deception lasted for many months, and I had not a clue. This “friend” and I shared a lot with one another, hopes, dreams, laughter, tears, and song. We prayed together, studied the Bible, and talked about our desires for working for the Lord in ministry for the rest of our lives, together. Then all the lying and deceit was exposed in a very abrupt way. In a day, everything that was in the darkness came into the light. God exposed it all. I am flabbergasted that any person could be such a loving, caring Christian friend, while lying to your face. The hurt went deep and I cried out in pain to the only One I knew I could trust…my Heavenly Father. Not only did I cry on His shoulder for all the pain and betrayal, but I also cried out to Him wondering why He never warned me. “Why didn’t you tell me?” I wondered why God would let the lies go on for so long, before exposing them all. I was reminded that throughout the friendship I had a “twinge” in my spirit about the relationship. Because it was so subtle, I just figured it was a twinge of knowledge from life experiences warning me, rather than God warning me. When you have been hurt, it is hard to trust again. So I chalked the “twinge” up to just that—knowledge of a painful life. I would pray about it and ask God to tell me what is true and what to do, without realizing HE WAS TELLING ME! That was His quiet, still voice in my spirit. It was the most subtle I had ever had from Him. So I questioned Him as to why His voice was so quiet this time, a time when I really needed His authoritative voice to tell me to RUN! His answer penetrated my spirit. I’m not a little girl anymore, I’m growing up and with that comes the ability to listen and discern. He shouldn’t have to yell at me every time He needs to tell me something. There comes a time in our spiritual growth when just a whisper should do. A time when we are no longer babies, but adult children of God that should quietly listen to our Father’s voice, no matter how subtle. That is one whisper that I will never forget! If I had listened to it, it would have spared me a lot of pain.

What is God whispering to your spirit?

What is this scripture saying to you?

Are you listening to His quiet voice?

Send your comments to editor@fitchristian.com

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