What Do You Say?

"I thank you, Lord, with all my heart." --Psalm 138

Read: Psalm 138

Sitting in a waiting room recently, I filled out paperwork, answering questions, checking this box and that one. Circle where it hurts and on a scale from 1-10, rate this, gauge that. And just as I was about to turn in my clipboard, I watched a daughter taking care of her mother in a wheelchair. When a nurse brought the mother some juice, the daughter gently asked, "What do you say?" Then her elderly mom -- barely able to hold the bottle -- turned and weakly said to the nurse, "Thank you."

With a lump in my throat I thought to myself, "She knows how to say thank you. She's just thirsty." My heart broke on a couple of levels.

But the moment made me wonder if I know how to say thank you. Not sure about you, but I spend a lot of my time listing my life's aches and pains, inconveniences and delays. Much like that paperwork, my daily prayers often go straight to where it hurts, and what I need, and my worry and fear. Like you, I'm so grateful that in no particular order, I can go right to Him with all of it. But if I could, I'd erase my answers and start over. Rather than ask God to heal what hurts, I want to mention to Him the things that don't. I want to circle my blessings. And as I read my list, may I hear that gentle reminder, "What do you say?" And like that sweet women, I know how to say thank you.

--Jimmy Peña

Question: What are some ways you can thank the Lord for the blessings you have? If you could thank God right now, what would you list? You can share them with us if you'd like. I'm sure they'll be a blessing to others.

PROTEIN PLUS Is protein helping to decrease your blood pressure? Science says ‘yes’

In addition to the protein they consume from whole foods like chicken, beef and fish, many active individuals also choose to supplement their diets with protein powders. Doing so ensures more complete recovery from exercise, and works to blunt appetite and increase fat burning. And if you’re not using a protein powder to support your training, you may want to start.

>> Click here to figure out another crucial way protein is helping you keep healthy.

Here I Am To Worship

"I will praise you, O Lord, with all my heart." --Psalm 138:1

Read: Psalm 138

Here I am to worship. If it's been a while since you've been to the gym, whisper it to the Lord as you open that door. If you're starting to walk after work with your spouse, pray it together as you take that step. Maybe you're about to take a swim, go for a jog or start your at-home DVD. Whatever the case, say it: Here I am to worship.

And as you do, remember -- it's not about the mirror, or lower bodyfat, or the muscle. Those things may happen, they may not. If they do, consider them gifts of obedience and blessings of diligence. But we believe it warms God's heart when we take care of ours. So go ahead. Lift, run, walk, swim, stretch. Have church. After all, you are a temple.

--Jimmy Peña

WORKOUT OF THE WEEK: Push-Up Practice The push-up is one of the most fundamental exercises you can build into your program for increasing upper body strength. But not everyone can hit the deck and give us 50. No matter where you are on the push-up power continuum, this scaled workout will allow you get better at it...fast.

>> Click here for the workout.

Here I Am To Worship

"I will praise you, O Lord, with all my heart." --Psalm 138:1

Read: Psalm 138

Here I am to worship. If it's been a while since you've been to the gym, whisper it to the Lord as you open that door. If you're starting to walk after work with your spouse, pray it together as you take that step. Maybe you're about to take a swim, go for a jog or start your at-home DVD. Whatever the case, say it: Here I am to worship.

And as you do, remember -- it's not about the mirror, or lower bodyfat, or the muscle. Those things may happen, they may not. If they do, consider them gifts of obedience and blessings of diligence. But we believe it warms God's heart when we take care of ours. So go ahead. Lift, run, walk, swim, stretch. Have church. After all, you are a temple.

--Jimmy Peña

MENU MAKEOVER: Bread Pudding By Dana Angelo White, MS, RD, ATC

With the kiddos being back in school, those after school snacks are back in business. And soaked in sugar, eggs and half-and-half, bread pudding is decadent to say the least. Good news: it’s possible to cozy up with a tasty version of this comfort food for less calories.

Nutrition Facts Classic bread pudding recipes can have over 600 calories and 30 grams of fat per serving. If you’re using doughnuts and buttery croissants instead of bread, you’d be lucky to keep things under 1000 calories.

The basic recipe is simple, combine bread with custard and bake. To lighten things up, you can use smarter ingredients at each stage of the recipe and keep portions to about ½ cup per person.

Bread Dense or sweetened breads will undoubtedly have more calories and monster portions just aren’t necessary. Consider using whole-grain bread for tummy-filling fiber and figure on 4 to 5 cups of cubed bread for 8 servings.

Custard Replacing half-and-half with low fat milk saves 200 calories and 25 grams of fat per cup. Don’t worry about the thinner consistency of the milk -- eggs help thicken the mixture and allow it to bake without separating. For every 2 cups of liquid, add 2 eggs and ½ to ¾ cup of sugar.

Extras Boost flavor (sensibly) with any of these embellishments: • Add 2 cups of fresh fruit or ½ cup of dried fruit • Sprinkle the top with cinnamon and sugar before baking • Mix in ¼ cup dark chocolate chips • Add 2 tablespoons of rum or orange liqueur to the custard

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.