Keeping House

"Therefore keep watch because you do not know when the owner of the house will come back." —Mark 13:35

Read: Mark 13

My wife Wendy and I live in a house of toddlers which means that at any given moment, our little home can look like hurricane-force winds blew through, tossing about everything that isn't nailed down. Toys are scattered, clothes are strewn over the furniture and...is that string cheese ground into our rug? We try, sometimes to no avail, to keep up with our cyclical mess.

However, once I get word that my mother-in-law is coming to visit, a new side of me emerges -- an unrelenting, super-cleaning alter ego that is intent on spot-shining the house into model-home glory. You see, not only did she and my father-in-law help us buy this place, but Ethelmarie keeps a pretty tidy house. And while she may not be bothered by the mountainous pile of juice cups in my sink, I still don't want her to see them. So my inner Mr. Clean -- the one that speedily washes fingerprints from windows and mops floors -- really only comes out when I know she's stopping by. And while her visits are usually announced, we love that she will occasionally just pop in. As a result, Wendy and I are now doing our best to keep the house Ethel-ready at all times, managing the maelstrom in small, daily increments (as much as Mya and Ella will allow, that is.)

We all have houses to keep -- both brick-and-mortar and flesh-and-blood -- that can benefit from daily attention. And you never really know when company's coming.

Lord, we are so grateful for the bodies that house our souls and do not take lightly that we were made in your image. Please help us find the daily motivation to be faithful stewards of the physical gifts we've been given. Amen.

--Eric Velazquez

HEALTH, ON THE SIDE 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.

Instead of: French fries Choose: Oven-baked fries The Payoff: At least 30 percent less fat

Instead of: Mac and Cheese Choose: Rice Pilaf or 5-Ingredient Cheesy Rice The Payoff: A healthy reduction in fat, cholesterol and calories.

(If it’s mac and cheese or bust, try our tips for lightening up your favorite recipe.)

Instead of: Mashed potatoes Choose: A baked sweet potato or sweet potato oven fries The Payoff: Half the calories and piles of vitamin A

Instead of: Butter-drenched vegetables Choose: Roasted seasonal veggies The Payoff: Big flavor for a fraction of the fat and calories

Instead of: Creamy salad dressing Choose: Vinaigrette The Payoff: Healthier fats and 40 calories less per tablespoon

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.

AT THE CARWASH

January 5, 2011Read: Proverbs 26

"Smooth words may hide a wicked heart, just as a pretty glaze covers a clay pot." --Proverbs 26:23

If you've ever taken your car to the car wash, what's the first thing they clean? Do they start with a fresh coat of wax? Clean the windows? Polish the tires? No, before the body gets buffed, they head straight for the interior. And if you're like me, you actually help them by finding the hidden papers that have slipped through the cracks (or maybe had been shoved there on purpose...umm, hypothetically).

What we don't say is, "You know, go ahead and ignore the interior. Please leave the dirt and mess. Just clean the outside." That would be silly.

Imagine? Taking care of the body but ignoring what's inside? Wait, what are we talking about?

(Let's work together to tidy both in 2011.)

--J.P.

SPRINTING THE FAT OFF

Yesterday, we presented a basic introduction to HIIT -- high-intensity interval training. This cardio method alternates all-out bouts of sprinting with slower bouts of recovery, pushing your metabolism higher and for longer than traditional training. While there is still some value in your long, steady-paced runs -- namely in overall endurance -- HIIT may actually be your best choice for fat-burning, according to new research.

Scientists at the University of Western Ontario (London) found that subjects who performed 4-6, 30-second sprints three times per week burned twice as much fat as those who jogged for 30-60 minutes at a steady pace. Both groups gained an average of 1% lean mass. What's even more interesting is that the endurance markers -- time trials in 2000-meter run and VO2 max performance -- were similar with both groups.

The take home message is that high-intensity intervals can help you burn more fat, build more lean muscle and increase endurance -- usually in 1/3 or 1/2 of the time of your normal cardio session.

>> WORKOUT OF THE WEEK: An introduction to high-intensity interval training

Source: PubMed.gov