Since 2009
THE PRAYFIT DEVOTION
The Captain
"Therefore, there is now no condemnation for those who are in Christ Jesus." --Romans 8:1
Read: Romans 8
Yep, I'm too predictable, aren't I? As I do each year, I'm celebrating the beginning of the Major League Baseball season. Of course, many of you know we're thrilled that the Boys of Summer have taken the field. In fact, I'm not kidding when I say I've been whistling "Take me out to the ballgame" a lot lately. (And maybe now so are you.)
But as I watch my beloved Yankees take the field today, it occurs to me that Opening Day can teach us a lot about grace. Reason being, right before player step into the batter's box, each person's average on the screen will be .000 -- a clean slate. Reverend Scotty Smith says, "Jesus didn't just die to give us a clean slate, but to give us His righteousness." Take a swing at that for a second.
You know, each morning you and I step up to the plate ready to swing away at whatever the day throws at us. Thankfully, no matter how many strikeouts we had yesterday, God's mercy is new with each plate appearance. And with Easter fast-approaching, it feels so appropriate, no? Jesus conquered death so we can have life; an abundant life with no record of wrongs. When Jesus rose from the grave, He gave us every reason we need to look alive. You know, I'm now whistling a medley. "Take me out to the ballgame"...because I know "He Lives".
--Jimmy Peña
FAREWELL TO THE CAPTAIN
Today will be my favorite athlete of all-time, Derek Jeter's, last first bat of the season. I won't try to explain what it means to me (I'll save that for the end of the year) but I will express this: Many of the things I'm doing at PrayFit may very well be my last. I see this latest book opportunity as 100 percent a gift -- pure grace. Nothing of me, all of God. I'm not sure -- and neither are you -- of how many days of at-bats we have left. And much like Jeter demonstrates in this picture, I thank the Lord everyday for inspiring PrayFit. Maybe you're saying the same thing about a dream you're living. If so, here's a virtual fist-bump from me to you. Here's to a new day, a new season, a new opportunity to swing away.
BAT & BURN: A 160-lb. person who plays baseball for 30 minutes burns approximately 182 calories, according to HealthStatus. This, of course, doesn't take in the potential for post-game calorie burn, triggered by the aggressive, sprint-based actions typically taken on the field.
BOOK GIVEAWAY: Have you shared The PrayFit Diet link with your friends yet? We're giving away a Jimmy Peña-autographed copy of one of our new books each day this week (Monday-Friday). All you have to do is share the following link via Facebook, or Tweet it out to your followers!
Just Because
"Whatever you do, do it from the heart, as unto the Lord, and not for men." --Colossians 3:23
Read: Colossians 3 The last two days have been special in the Peña household. My beloved Yankees came to town to play the Dodgers. But stay with me, you football fans, it gets better. See, it's because I wasn't able to actually go to the game that I had the honor of listening to the legendary Vin Scully broadcast it. To hear him welcome "The Great Derek Jeter" to the plate (his words) was, well, was just about perfect.
For those who know Vin Scully, you're well aware that he can find the best stories about each player on the baseball field. Well, my night went from good to great when he reminisced about current Dodger coach Don Mattingly back in 1995 -- then the Yankees veteran captain -- talking to a young rookie Derek Jeter. Vin Scully recounted, "It was just a regular practice. The stadium was empty. Not a soul in the stands. And when it was time to go to the clubhouse, Don turned to Derek and said, 'Let's run. Always hustle. You never know who's watching.'"
You never know who's watching. Well, we know who's watching don't we? Our verse today says, "Whatever you do, do it from the heart, as unto the Lord, and not for men." (Colossians 3:23) We've said it before but there's no reason why we should ever be out-worked. Never so that the world sees us, or for the social community to praise us, but simply for the Lord. You know, the longer I live the more I know that Jesus is the reason we summon whatever it is He made us with to answer life's call from the deepest parts of us.
He's why we forgive and give, hold the door, hold the hand, hold our tongues. He's why we serve, share, smile with people one day and cry with them the next. And He's why we see health as stewardship. He's why we take the stairs, take charge of what we drink, take ownership of what we eat. He's why we run, walk, swim, train and work with all our might. And He's why we do so modestly and quietly. Does He love us more or less if we succeed or fail at any of it? Of course not. And that's just why. So friends, today, in our own unique way, in whatever ways we have to or can, let's run. Always hustle. Just because He's watching.
--Jimmy Peña
For Discussion: Are you answering your life's call from the deepest parts of you? Is it time to run at work, school, the dinner table?
HUSTLE AT WORK
For as often as we espouse the virtues of high-intensity training, some may find our fitness tips to be a bit intimidating. After all, working harder than you’re accustomed to never sounds like a fun undertaking. And while there are some actual, defining guidelines for intensity — i.e. working to 95% of your max effort on an interval run — you can take heart knowing that it is also relative.
One example is interval walking. If you’re not up to performing sprints, you can simply speed up the pace of your walks. Try walking at a faster clip for 30 seconds, then falling back into your normal pace for 1-4 minutes. As you progress, speed up the pace — it may not be long before you’re into a slow jog — and/or shorten rest periods. Ideally, you want to work toward 30-second “sprints” followed by one-minute “walks.” One study showed that subjects who performed 4-6, 30-second sprints three times per week burned more bodyfat than those who did traditional steady-state cardio. But the term “sprint” is a measure of effort, rather than speed.
You don’t have to be a sprinter to get the fat-burning, heart-healthy benefits of high-intensity interval training (HIIT). By applying the basic tenets of HIIT to your cardio and implementing concept of progression, you can start right where you are — today.
Opening Day
"Therefore, there is now no condemnation for those who are in Christ Jesus." --Romans 8:1
Read: Romans 8
Yep, I'm too predictable aren't I? For me, today marks the beginning of the 2014 Major League Baseball season. Of course, many of you know we're thrilled that the Boys of Summer have taken the field. In fact, I'm not kidding when I say I've been whistling "Take me out to the ballgame" a lot lately. (And maybe now so are you.)
But as I'll watch my beloved Yankees take the field today, it occurs to me that Opening Day can teach us a lot about grace. Reason being, right before player steps into the batter's box, each person's average on the screen will be .000 -- a clean slate. Reverend Scotty Smith says, "Jesus didn't just die to give us a clean slate, but to give us His righteousness." Take a swing at that for a second.
You know, each morning you and I step up to the plate ready to swing away at whatever the day throws at us. Thankfully, no matter how many strikeouts we had yesterday, God's mercy is new with each plate appearance. And with Easter fast-approaching, it feels so appropriate, no? Jesus conquered death so we can have life; an abundant life with no record of wrongs. When Jesus rose from the grave, He gave us every reason we need to look alive. You know, I'm now whistling a medley. "Take me out to the ballgame"...because I know "He Lives".
--Jimmy Peña
FAREWELL to THE CAPTAIN Today will be my favorite athlete of all-time, Derek Jeter's, last first bat of the season. I won't try to explain what it means to me, but I will express this. Many of the things I'm doing at PrayFit may very well be my last. I'm not sure - neither are you - of how many at-bats we have left. And much like Jeter demonstrates in this picture, I thank the Lord everyday for inspiring PrayFit. Maybe you're saying the same thing about a dream you're living. If so, here's a virtual fist-bump from me to you. Here's to a new day, a new season, a new opportunity to swing away.
Pause. Rewind.
"Follow my example, as I follow the example of Christ." --1 Corinthians 11:1
Read: 1 Corinthians 11
It's no secret that we at PrayFit are baseball fans. Well, last week, the manager of the Yankees - Joe Girardi - in the middle of a press conference said something that made me step out of the box, if you will.
An already emotional man, Joe was talking about the passing of his dad, and Joe's soul was on his sleeve. He fielded questions about what it was like trying to manage the team with such a heavy heart. They asked him what his dad would want him to do, or what his dad would have said to him during this time. It was a tough few minutes. But in response to one of the questions Joe replied, "I had a tremendous relationship with my father. Wherever he I went, I went. When he stopped I ran into him."
Pause. Rewind. That was me last week. As I replayed it, my first thought was of me as little boy, holding my dad's back pocket as we walked through Disneyland. I'll never forget it. I'm sure I ran into him a few times, right Pop? But in one brief phrase, Joe summed up our entire purpose -- to be so close to the Father that if He stopped we'd run into Him. You know, I think we've referenced the old adage that to be a follower of Christ is to be "covered in His dust." Yeah, well, thanks for the reminder Coach. May our lives, our choices, and our health help us get closer and closer to Him each day as we wait for the moment that He stops.
--Jimmy Peña
Question: Can our attention to better health be an example to others? How can honoring the body help us be better followers? Can we be so concerned about our bodies that it actually hurts our witness? We'd love to know your thoughts in the comments section below.
5 HEALTHY SIDE DISHES
Side dishes are supposed to be an accompaniment, but many favorites can jam in more calories than you want for an entire meal. Lighten up your plate with these healthy (but still delicious) substitutions.
The Absence of Perfection
"But he said to me, 'My grace is sufficient for you, for my power is made perfect in weakness.' Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me." --2 Corinthians 12:9
Read: 2 Corinthians 12
In the history of professional baseball, there have been only 21 perfect games pitched -- instances in which no opposing batter reaches base over nine innings, or 27 outs. To put the rarity of such a feat into perspective, consider that there have been over 350,000 games played since 1876. More men have orbited the moon than have thrown a perfect game and no pitcher has done it twice. It is a feat that can cement a legacy, with five of these men having been enshrined in the Baseball Hall of Fame.
However, it is not the presence of perfection, but its absence, that defines the careers of most pitchers. It is the quest for consistency of conduct on the mound, an acceptance of the knowledge that the hits will come and the resiliency to keep their team in the game that makes pitchers more productive in the long run.
You don't have to be a baseball fan to appreciate the pitcher's perspective. Called to the mound and given the ball on a daily basis, we strive to minimize our mistakes and to avoid the hits at all costs. Ultimately, however, it is our absence of perfection that defines us, for His power is made perfect in our weakness. For our efforts -- and for faith amid flaw -- we are bound for a Hall that keeps no record.
--Eric Velazquez
FAITH & FITNESS HOTLINE A peek into some of the busier discussions on the PrayFit forums
>> In need of some spiritual guidance
>> Does anyone have a cheat meal?
>> Runners: Questions and concerns
>> Does God call us to be fit?
>> Rebirth of health: "I'm done with the lies"
PRAYFIT SUNDAY: "We don't strive to be healthy to be loved by God," PrayFit founder Jimmy Pena has said to churches nationwide. "We strive to be healthy because we are." Is your church in need of the gospel of health? Contact us today to see about bringing this message to your church. Click here to get started.
Dad In The Stands
"I will never leave you nor forsake you." --Hebrews 13:5
Read: Hebrews 13
If you've been on PrayFit for any stretch of time, you probably by now know that I'm a baseball fan. In fact, I believe Babe Ruth spoke wisdom when he said, "Baseball is the greatest game that God ever saw fit to let man invent." Years later, Joe DiMaggio said, "I'd like to thank the good Lord for making me a Yankee." But I think my boy Derek Jeter (who last night reached 15th on the all-time hits list) said it best when he said, "My dad has been with me for every at-bat."
You know, for Jeter to reach milestones that few people have ever reached, not only means he's pretty talented, but it also means he knows how to handle defeat. To help put it in perspective, for every 10 at-bats over the course of his career, Jeter has failed seven times. And yet, day in and day out, he leans on his dad, steps in the box, and swings away.
You and I might not be in the big leagues, but we do have a Dad in the stands. And when it comes to our faith and health, even though we swing and miss daily, we're part of His line-up. Of course, a perfect average isn't possible, but He's with us for every at-bat, so why not make each day we swing count? After all, living abundantly is all He wants us to do before we head for home.
--Jimmy Peña
FIT Q & A Where do you find yourself striking out? Poor plate appearances and food choices? No time to have fun exercising? What is your toughest pitch to hit in becoming a healthier you?
ALSO What's your routine after work? Do you come home and sit on the couch or chair? Do you jump straight on the computer or in front of the television?
CHALLENGE: Will you commit to walking the bases (around the block) daily with your spouse or friend for one week before you turn on the television each night? We realize that such specifics may not apply to you, but it's the small hits that add up to big change. Find the ones that will make a difference in your life and choose.
FEEDBACK: We want to know what changes you're making that are promoting health in your home so that others can be encouraged. Please share your comments below. Be blessed.
>> Does God call us to be fit? Get in on the discussion here.
Opening Day
"Therefore, there is now no condemnation for those who are in Christ Jesus." --Romans 8:1
Read: Romans 8
Last week marked the beginning of the 2012 Major League Baseball season. Of course, many of you know we're thrilled that the boys of summer have taken the field. In fact, I'm not kidding when I say I've been whistling "Take me out to the ballgame" a lot lately. (And maybe now so are you.)
But as I watched my beloved Yankees take the field, it occurred to me that opening day can teach us a lot about grace. Reason being, right before Jeter's first at-bat, all they could talk about was last season's stats. And yet, as he stepped into the batter's box, his average on the screen was .000 -- a clean slate.
You know, each morning you and I step up to the plate ready to swing away at whatever the day throws at us. Thankfully, no matter how many strikeouts we had yesterday, God's mercy is new with each plate appearance. And with yesterday being Easter, it's so appropriate don't you think? Jesus conquered death so we can have life; an abundant life with no record of wrongs. Let's rise today the way Jesus rose yesterday...victorious.
You know, I'm now whistling a medley. "Take me out to the ballgame"...because I know "He Lives".
--Jimmy Peña
NEW: PRAYFIT 33-DAY TOTAL BODY SYSTEM
Get ready to transform your health. Building on the strong success of our first DVD, PrayFit 33-Day Total Body Challenge, we are proud to partner with Lionsgate Entertainment and Thomas Nelson Publishers for the exclusive release of our second DVD, Prayfit 33-day Body Toning System.
"If you thought the first DVD was fun, effective and challenging, you won't believe our newest edition," says Jimmy Pena. "Thomas Nelson Publishers, one of the most respected names in Christian publishing, is exclusively releasing our second DVD through retailers everywhere. We hope you order it and are blessed by the message and workout. Get ready. You are going to love it!"
The Closer
"No one knows about that day or hour, not even the angels in heaven, nor the Son, but only the Father." --Matthew 24:36
Read: Matthew 24
With baseball season approaching, we thought we'd warm everyone up for our favorite time of year by talking about...the closer. For those who don't know, the closer is someone who specializes in sealing the deal. See, in baseball you play until the game is over. Not the case in other sports. Take basketball for instance. There's a minute left, you're up five points and rather than drive to the basket, you run out the clock. In football, you take a knee. Soccer, hockey -- you name it. Most major sports have a way to play it safe.
I think we all have the tendency to play it safe on occasion. As Christians, we can get into a mindset of "I'm saved, I can coast, I think I'll run out the clock today." But days can turn into weeks and weeks, years. Which reminds me, in baseball, there is no clock. You don't know how long a life -- I mean -- a game can last. Thus, the need for a closer. Someone who does his best work at the end.
Recently I read that Billy Graham hopes to preach one more time before the Lord takes him home. Even though he struggles to stand, Billy still wants the ball. Talk about a closer.
Now, granted, we're no Billy Grahams, you or I. Nobody's waiting to hear our last words. Or are they? The fact that we're reading this sentence means we're still in the game and the ball is in our hands. So stay warm. We just never know when we'll be needed to take the hill.
--Jimmy Peña
5 WAYS TO GET MORE SALMON
Tired of chicken breasts? Add some heart-healthy salmon into your weeknight meal plan. Here are five easy ways to prepare this healthy and sustainable, omega-3-packed fish.
Smoked Prepared smoked salmon is a great alternative when you don’t have time to cook. Wrap around asparagus stalks for a fancy but effortless appetizer or along with a salad for a light meal.
Poached Cooking salmon in a bath of wine, water and spices infuses it with flavor while keeping it tender and flaky. It keeps the calories low, too!
Grilled Thread chunks of skinless salmon onto skewers and grill for dinner in minutes. Sprinkle with a spice rub to add big flavor without marinating.
Wrapped Wrap salmon fillets in foil packets with lemon and fresh herbs for quick cooking and easy clean up.
Seared Finely chop fresh salmon in the food processor for a tasty burger. Flavor it up with sweet pineapple and spicy chili pepper then give a quick sear in a nonstick skillet.
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.
STRENGTH IN SPLINTERS
"Jesus said, 'It is finished.' With that, he bowed his head and gave up his spirit."— John 19:30
Playing baseball with wooden bats is the purest form of the game there is. The bat doesn't lie -- hitters' weaknesses are routinely exposed and hitters' strengths are more easily neutralized. These athletic implements, usually carved out of Northern Ash, are easily broken -- sometimes splintering dramatically -- either as a result of a bad swing, a good pitch, or some combination of the two.
Wood composites offer a stronger, albeit significantly more expensive option, for hitters looking to prolong the life of their lumber. These modernized bats are comprised of various woods and synthetic internal supports that allow them to perform like natural wooden bats but with a significantly longer lifespan. They provide a durability that typical wooden bats simply cannot. Still, the use of these repurposed trees for sport pales in comparison to the most notable, or notorious, wood in history -- the crudely fashioned posts used by the Romans to crucify Jesus. Two thousand years later, the image of the cross at Golgotha remains both evocative and empowering, a reminder that our fragility is divinely and miraculously reinforced by His.
It may be a technological triumph that composite bats offer the resilience needed to endure the rigors of constant wear on the ball field. But the strength to persevere in this life may be found in the simple, collective durability of the splinters of a cross.
--Eric Velazquez
COMPOUND MOVES If you are looking to build strength, devote your energy to multi-joint moves
The three most popular, widely-used lifts in the gym are the bench press, deadlift and squat. Referred to as “The Big Three,” these moves fall into a category of exercises called compound, or multi-joint, lifts. These exercises require movement at more than one joint, which means that more total muscles have to get involved to complete each rep. And the more muscle you work, the more muscle and strength you stand to gain. As a bonus, the more muscle you recruit on a given exercise, the more calories you burn. Finally, any measure of muscle gain will improve your metabolism since muscle is calorie-eating tissue.
Anyone looking to gain strength would be best served by doing compound moves, almost exclusively at first. Isolation, or single-joint, moves like curls, pressdowns, leg extensions or leg curls have their place in physique building, but they are secondary exercises that should only be implemented once you have built an adequate base of strength from which to work.
But The Big Three don’t stand alone in the strength-gain column. Here are a few more exercises that make you stronger in a hurry:
Barbell row Pull-up Dip Bodyweight squat Lunge Push-up
>> For exercise descriptions and videos, click here.
>> For more workouts and exercise tips, click here.
33-DAY TOTAL BODY CHALLENGE: Looking for a complete workout that includes compound movements? Pick up the PrayFit 33-Day Total Body Challenge, available now at Amazon. This at-home program provides everything you'll need to start training for faster results while honoring the One who made you. "We don't strive to be healthy in order to be loved by God," says PrayFit founder Jimmy Pena. "We strive to be healthy because we are."
RATE OF FAILURE
"I do not set aside the grace of God, for if righteousness could be gained through the law, Christ died for nothing!"— Galatians 2:21
Much is made of the failure rate in baseball. A successful hitter, it is said, fails to get a hit seven out of every 10 trips to the plate. Despite this otherwise abysmal statistic, those who perform up to such a strict standard are held in high regard. The familiar sound of bat meeting ball is met by a chorus of applause, the hitter greeted by high fives and offered hands of affirmation by teammates upon his return to the dugout. The spoils of a job well done.
In our walks with God, the only measure of success -- the perfection of Christ -- makes failure a certainty. More often than not, despite our best efforts, we will swing and miss at opportunities to glorify God in how we live, work and play. Still, despite no quantifiable measure of achievement and no earthly rewards to be won, we test ourselves, training for a contest in which the outcome has already been determined. Because we know that someday, no matter our rate of failure, we too will be greeted -- not by the roar of the crowd but by choirs of angels. The spoils of a life redeemed by grace.
--Eric Velazquez
LIFE AND TIMES OF AN AGING ATHLETE What does science have to say about your ability to train into your 40s?
Aching backs, ailing knees and rapidly-declining energy levels. Once you hit your 40s, these may be a few of your least favorite things, perhaps even to the point of discouragement. Why train if I can't do it the way I did 20 years ago? Well, science has plenty to say about that. According to Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," some of your best years may be ahead of you yet.
Researchers at the University of Central Florida (Orlando) placed untrained men and women between the ages of 18 and 40 on a 12-week periodized, twice-per-week, strength-training program for their non-dominant arm (the opposite arm served as a control). All three groups gained about 20% more muscle on their arms. The only benefit of being younger was the ability to gain slightly more one-rep max strength on the preacher curl. The older the subjects were, the more strength and muscle size they had when they started the 12-week program. Typically, the more strength you have, the less strength you can gain.
"There really is no difference in the ability to gain muscle size as you age, at least up to 40 years old," Stoppani says. "You may find it tougher to increase one-rep strength but you are likely stronger at the beginning of a program than younger trainers are. It really is never too late to start lifting weights."
>> Why not get a head start on banking some of that strength now? Try this at-home bodyweight program for starters, or visit JimStoppani.com for detailed, member-exclusive workout plans.
SWING AWAY
October 5, 2011Read: Philippians 1
"For me to live is Christ, but to die is gain." --Philippians 1:21
Well, seasons come and go. Baseball seasons, that is. If you've followed PrayFit for any length of time, by now you know we're baseball people. And personally, I have a tradition. Each year, since I left high school, I call my little league coach on the first game of the year and whenever it could be the last. And yesterday, with my beloved Yankees facing elimination, I called coach. The same voice that comforted me as a 9-year-old, somehow does the same decades later.
Not sure if you can relate, but some days just feel like the last game of the season. Whether at work, school or in your quest for greater health, we often feel like one more strike and we're done. But friend, don't quit. Like Paul said, "For me to live is Christ, but to die is gain." Whatever we lose in obedience on earth, God has something better in mind, especially if it's our Game 7. So step out of the box, and call on Him. Hear His familiar voice. And if the sun comes up, it's not just another at-bat. It's God's sign for us to swing away.
--J.P.
THE DAIRY DEBATE
In "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," we advocate a balanced diet that splits calories evenly between protein, carbs and fat. The diverse selection on the weekly menu includes plenty of milk, cheese, cottage cheese and yogurt, which has raised some eyebrows. While some suggest that dairy can contribute to inflammation and other allergies, the connection may be somewhat overblown.
"There is little clinical data showing a relationship between dairy and inflammation," says Jim Stoppani, PhD, senior science editor for Muscle & Fitness, FLEX and M&F Hers magazines and architect of the "PrayFit's" nutrition plan. "There is, however, a lot of research showing that dairy protein is one of the most effective for building lean muscle. That is not only important for aesthetic reasons, but for quality of life as we age. And since muscle mass is a metabolic tissue, it can help to further aid fat loss.
Stoppani concedes that dairy's bad rap isn't without cause. "Yes, there is some "evidence" to suggest that dairy products may be related to some inflammation. Again, there is not strong enough data yet to fully support this. If it is a major concern for you, however, on any diet that recommends dairy you can simply replace any dairy foods with other protein choices, such as eggs, poultry, fish, or beef."
>> For more from Dr. Stoppani, visit his official website at www.jimstoppani.com. To try the PrayFit diet for yourself, pick up "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" today at Amazon.
THE COMMON TOUCH
June 2, 2011Read: Matthew 9 "She said to herself, "'If I can just touch the hem of his garment, I will be whole.'" --Matthew 9:21
If you've spent any time here on PrayFit, you've realized by now that we love America's pastime. We agree with Babe Ruth when he said, "Baseball is the greatest game God ever saw fit to let man invent." And after watching some good ball this weekend, we found another reason to love it even more. Ever notice that the managers wear the same uniform as the players? Think about it. There's not another sport like it. Ever see a football coach with a helmet? Or a basketball coach wearing a tank-top and shorts? No, baseball is the only sport where its managers blend in with the team.
I think Jesus could relate, because he chose to relate. Rather than standout among us, he blended in with us. Though He created the universe, His appearance was universal. He became our up-close-and-personal savior. In order to reach us, He let us touch Him.
--J.P.
SAVING ON MEDICAL CARE
While the debate over government-mandated health care has come to a slow simmer on Capitol Hill, we are all left to ponder one very important question: What can we do as individuals?
With an estimated $147 billion spent in the U.S. annually on obesity-related health issues, the first thing we can do is to collectively drop a few pounds. One study found that the average overweight patient saved $380 per year in medical care by sticking to a weight loss program consisting of exercise and proper nutrition. This can be for a number of reasons. Weight loss for overweight or obese individuals can...
--lower blood pressure --lower bad cholesterol --improve energy --improve mood --reduce joint pain --improve heart health --extend life expectancy --reduce risk of adult-onset diabetes
Improvement in your heart, joints and overall well-being is worth a nightly walk and a few less visits to the drive-thru. Perhaps our national health care situation would be better served by us simply being more committed to our national health?
>> SHARE: Do you think we can impact the cost of health care by taking better care of our bodies? Have you ever been denied coverage because of your weight? Has a doctor ever assigned you to a weight loss program? Share your experiences in the comments section below.
THE PRICE OF HEAVEN
May 31, 2011Read: 1 Corinthians 7
"You were bought with a price." --1 Corinthians 7:23
Yesterday on Memorial Day, my wife and I found our way to an outdoor mall. And as is typical of me, when she decides to go inside a shop, I stand at the outer marker. It's almost like a Field of Dreams moment with Kevin Costner, where if the kid steps off the field, he can't go back. Yeah, that's me at malls.
So there I was, window shopping, shielding the glare from my eyes as I stood close to the glass. Curious, I looked up and saw that everything in the store was 25 bucks. Each item as different as the next was of equal value; each could be bought with one price.
You know, all of us are equal in God's eyes, and we have no idea what all Heaven has in store. But we do know that it was bought with one price. And since something already paid for is a gift, all we have to do is receive it. Window shopping at the outer marker won't cut it -- yet one step of faith will make all our field of dreams come true.
--J.P.
HOW'S YOUR TRAINING JOURNAL? Add a splash of accountability to your training
If you're new to PrayFit, please get used to us talking about logging workouts and tracking progress. One of our core values is the idea of progression. Simply put, the body will change according to the level at which you stress it. And one of the basic and yet most critical ways to determine progress is to "keep score" by keeping a journal of performance.
No matter what you choose to do to keep fit -- run, bike, swim, lift, etc. -- start tracking how well your workouts are going so you can improve upon or augment your training from one week to the next. We have forums for you to use or you can use a simple diary, but by all means, jot it all down.
>> CLICK HERE TO START A PRAYFIT WORKOUT JOURNAL
Featured Journals:
PrayFit El Paso: Group accountability in Texas
MelodyCurtis: PrayFit newbie ready to start
Lindsey: Weeks in, seeing progress
>> CLICK HERE FOR SOME TIPS FROM THE FOUNDER ON GETTING THE MOST OUT OF YOUR DAILY PRAYFIT VISITS.
THE COMMON TOUCH
March 29th, 2011Read: Matthew 9
"She said to herself, "'If I can just touch the hem of his garment, I will be whole.'" --Matthew 9:21
If you've spent any time here on PrayFit, you've realized by now that we love America's pastime. We agree with Babe Ruth when he said, "Baseball is the greatest game God ever saw fit to let man invent." And with opening day around the corner, we thought we'd give you another reason why we love it even more. Ever notice that the managers wear the same uniform as the players? Think about it. There's not another sport like it. Ever see a football coach with a helmet? Or a basketball coach wearing a tank-top and shorts? No, baseball is the only sport where its managers blend in with the team.
I think Jesus could relate, because he chose to relate. Rather than standout among us, he blended in with us. Though He created the universe, His appearance was universal. He became our up-close-and-personal savior. In order to reach us, He let us touch Him.
--J.P.
SLEEP LESS, EAT MORE Failing to get a good night's sleep can lead to overeating
One of the most important keys to achieving and maintaining a healthy body composition is to exercise regularly. But it's also important to rest and new research is showing that a failure to do so can result in weight gain. How?
Researchers at Columbia University's New York Research Obesity Center found that those who were sleep deprived ate more during the day. Women, on average, consumed 329 calories more when sleep deprived while men had 263 more when under-slept. Regularly consuming 300 calories more than usual can lead to 30 pounds of weight gain over a year, researchers say, putting you at significantly greater risk of obesity-related illnesses such as diabetes and heart disease.
Read more on the study here: CNN Health
Source: CNN
THE CLOSER
March 23, 2011Read: Matthew 24
"No one knows about that day or hour, not even the angels in heaven, nor the Son, but only the Father." -- Matthew 24:36
With baseball season approaching, we thought we'd warm everyone up for our favorite time of year by talking about the closer. For those who don't know, the closer is someone who specializes in sealing the deal. See, in baseball you play until the game is over. Not the case in other sports. Take basketball for instance. There's a minute left, you're up five points and rather than drive to the basket, you run out the clock. In football, you take a knee. Soccer, hockey -- you name it. Most major sports have a way to play it safe.
I think we all have the tendency to play it safe on occasion. As Christians, we can get into a mindset of "I'm saved, I can coast, I think I'll run out the clock today." But days can turn into weeks and weeks, years. Which reminds me, in baseball, there is no clock. You don't know how long a life -- I mean -- a game can last. Thus, the need for a closer. Someone who does his best work at the end.
Recently I read that Billy Graham hopes to preach one more time before the Lord takes him home. Even though he struggles to stand, Billy still wants the ball. Talk about a closer.
Now, granted, we're no Billy Grahams, you or I. Nobody's waiting to hear our last words. Or are they? The fact that we're reading this sentence means we're still in the game and the ball is in our hands. So stay warm. We just never know when we'll be needed to take the hill.
--J.P.
5 WAYS TO GET MORE SALMON
Tired of chicken breasts? Add some heart-healthy salmon into your weeknight meal plan. Here are five easy ways to prepare this healthy and sustainable, omega-3-packed fish.
Smoked Prepared smoked salmon is a great alternative when you don’t have time to cook. Wrap around asparagus stalks for a fancy but effortless appetizer or along with a salad for a light meal.
Poached Cooking salmon in a bath of wine, water and spices infuses it with flavor while keeping it tender and flaky. It keeps the calories low, too!
Grilled Thread chunks of skinless salmon onto skewers and grill for dinner in minutes. Sprinkle with a spice rub to add big flavor without marinating.
Wrapped Wrap salmon fillets in foil packets with lemon and fresh herbs for quick cooking and easy clean up.
Seared Finely chop fresh salmon in the food processor for a tasty burger. Flavor it up with sweet pineapple and spicy chili pepper then give a quick sear in a nonstick skillet.
Tell us your favorite recipe and it just might make our next book, PrayFit Family, due out this fall. Leave your recipe in the comments section below.
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.
THE CLOSER
October 26, 2010Read: Matthew 24 “No one knows about that day or hour, not even the angels in heaven, nor the Son, but only the Father.” -- Matthew 24:36
Seeing that my baseball season is over, I thought I’d give you another reason why I love America’s pastime: the role of the closer. The closer is someone who specializes in sealing the deal. See, in baseball you play until the game is done. Not the case in other sports. Take basketball for instance. There’s a minute left, you’re up five points and rather than drive to the basket, you run out the clock. In football, you take a knee. Soccer, hockey — you name it. Most major sports have a way to play it safe.
I think we all have the tendency to play it safe on occasion. As Christians, we can get into a mindset of “I’m saved, I can coast, I think I’ll run out the clock today.” But days can turn into weeks and weeks, years. Which reminds me, in baseball, there is no clock. You don’t know how long a life — I mean — a game can last. Thus, the need for a closer. Someone who does his best work at the end.
Recently I read that Billy Graham hopes to preach one more time before the Lord takes him home. Even though he struggles to stand, Billy still wants the ball. Talk about a closer.
Now, granted, we’re no Billy Graham you or I. Nobody’s waiting to hear our last words. Or are they? The fact that we’re reading this sentence means we’re still in the game and the ball is in our hands. So stay warm. We just never know when we’ll be needed to take the hill.
--J.P.
DIABETES: A SCARY SITUATION
No need to look for ghosts and goblins this Halloween. Those in search of a scare need only look at the latest study on diabetes released by the Centers for Disease Control and Prevention.
Type II diabetes has become one of the greatest health problems facing mankind. An estimated 285 million people have diabetes in the world today. Sadly, because it's a condition that you can live with relatively symptom-free for years, people are failing to see cause for alarm. A new study by the Centers for Disease Control and Prevention (CDC) may change that. According to the CDC, as many as 1 in 3 Americans could be diabetic by 2050 unless action is taken.
Diabetes was the seventh leading cause of death in 2007, and is the leading cause of new cases of blindness among adults under age 75, kidney failure, and non-accident/injury leg and foot amputations among adults. People with diagnosed diabetes have medical costs that are more than twice that of those without the disease. The total costs of diabetes are an estimated $174 billion annually, including $116 billion in direct medical costs. About 24 million Americans have diabetes, and one-quarter of them do not know they have it.
To read the full report by the CDC click here: Diabetes on the Rise
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THE COMMON TOUCH
July 28, 2010Read: Matthew 9 "She said to herself, "'If I can just touch the hem of his garment, I will be whole.'" --Matthew 9:21
If you've spent any time here on PrayFit, you've realized by now that we love America's pastime. We agree with Babe Ruth when he said, "Baseball is the greatest game God ever saw fit to let man invent." And after watching some good ball this weekend, we found another reason to love it even more. Ever notice that the managers wear the same uniform as the players? Think about it. There's not another sport like it. Ever see a football coach with a helmet? Or a basketball coach wearing a tank-top and shorts? No, baseball is the only sport where its managers blend in with the team.
I think Jesus could relate, because he chose to relate. Rather than standout among us, he blended in with us. Though He created the universe, His appearance was universal. He became our up-close-and-personal savior. In order to reach us, He let us touch Him.
--J.P.
NO BONES ABOUT IT
According to the National Osteoporosis Foundation, food remains the best source of calcium. Dairy products are high in calcium, while certain green vegetables and other foods contain calcium in smaller amounts.
For people who have trouble digesting dairy products because of lactose intolerance, lactose free dairy products and lactase enzyme pills are also available.
Calcium-fortified foods and calcium supplements are helpful for people who are unable to get enough calcium in their diets. Some juices, breakfast foods, soymilk, cereals, snacks, breads and bottled water have calcium that has been added. If you drink soymilk that is fortified with calcium, be sure to shake the container well, as calcium can settle to the bottom.
Daily Calcium Recommendations: >> Adults under age 50 need 1,000 mg of calcium and 400-800 IU of vitamin D daily. >> Adults 50 and over need 1,200 mg of calcium and 800-1,000 IU of vitamin D daily.
People who get the recommended amount of calcium from foods do not need to take a calcium supplement. These individuals, however, still may need to take a vitamin D supplement. Getting too much calcium may increase the chance of developing kidney stones in some people. According to most experts, the safe upper limit for total daily calcium intake from all sources is 2,000 - 2,500 mg. Need a gauge? One cup of whole milk contains 276 mg of the bone-building stuff.
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