Since 2009
THE PRAYFIT DEVOTION
Pick A Food Fight
"And everyone who is striving, has self-control in all things." --1 Corinthians 9:25
Read: 1 Corinthians 9
At PrayFit, we place a great deal of emphasis on healthy eating habits in order that you might live more abundant lives. Of course, we believe that this life is vapor-quick and that no matter how many good foods we eat or bad foods we avoid, our days are numbered. Let's face it, food can't save us.
And many say, "Since life is so quick, why not eat up?" We say "Since life is so brief, why not stay the course?" Think about it: Where does God live? He lives inside of us. Our bodies are His dwelling place. How much respect are we showing if we have a willful disregard for what certain foods -- not to mention what certain amounts of foods -- can do to our bodies? Again, this won't translate into long-lasting change unless you see healthy eating as an act of obedience.
Now, we're not saying we can't enjoy food -- even the cheat kind -- but too many of our friends and siblings, parents and kids are struggling in a battle against food-related illness...A battle we were never meant to fight, and one we're sure to lose unless we:
--push away from the table sooner --shop smarter --teach our kids portion control --put up a fight
Besides, God didn't design us to be at the mercy of food. Let's bless His heart by taking care of ours.
--Jimmy Peña
DANA'S HEALTH FOOD QUIZ
PrayFit nutritional consultant Dana Angelo White, MS, RD, is the best in the business when it comes to helping people develop healthy eating habits. A stickler for education, Dana came up with this simple quiz to gauge just how much you know about the difference between processed foods and fresh foods.
1. Which typically contains the most additives and preservatives?
A. Frozen dinners B. Sugary cereals C. Canned tuna
2. Which is lowest in sodium?
A. Frozen pizza B. Frozen vegetables C. Canned soup
3. Which preservative is typically used to add color to hot dogs and lunch meats?
A. Xanthan Gum B. Sodium Nitrite C. Citric Acid
4. On food packaging, "natural" means...
A. Nothing B. The ingredients meet federal requirements C. The ingredients come from nature
RESULTS
Add up your score based on the following points system: 1. A: 5 points; B: 3 points; C: 1 point 2: A: 3 points; B: 5 points; C: 1 point 3: A: 1 point; B: 5 points: C: 3 points 4: A: 5 points; B: 3 points; C: 1 point
Your Score:
15-20 Points: All About Fresh You know better than to mess with frozen pizzas and breakfast sandwiches and instead opt for mostly fresh ingredients and the healthiest of processed foods like frozen veggies, canned tomatoes, dried fruit and whole grain crackers.
10-14 Points: On the Fresh Track While you may not always be making it to farmers’ market or produce aisle, your diet has a healthy balance of fresh and packaged foods.
4-9 Points: Packing in the Preservatives A quick lesson in fresh foods 101 would do you some good. Pay closer attention to those labels and tally up the sodium count, are you getting way more than you need?
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.
Just Before the Call
"Simon answered, 'Master, we've worked hard all night and haven't caught anything. But because you say so, I will let down the nets." --Luke 5:5
Read: Luke 5
Smelly, dirty, grimy -- these are just a few of the ways to describe Peter and his buddies. After all, they spent their days baiting hooks and cleaning fish. I'm smiling as I picture Jesus 'the Recruiter' walking up to this motley crew. Did He pause and grin, crouching down to watch and listen to them work? Maybe after a few minutes, He looked skyward with a smile as if to say, "I found them."
I'm not sure, but I like to wonder what happened in that moment just before the call. What we do know is that of all the fishermen that came off the water, this bunch caught God's attention. And not long after Christ borrowed Peter's boat, the two were catching fish in water too deep for the nets to reach; Peter's preview to the depths of His love.
Friends, remember. You have God's attention. So as we start our cars this week, open our offices, enter our cubicles or prepare for housework, let's do what Peter did and abandon control. Let's just imagine Him saying with a grin, "I found them," and this is that moment just before the call.
--Jimmy Peña
WORKOUT OF THE WEEK: Abs Alas, the quest for "six-minute abs" continues. While we won't tell you that great abdominals are a six-minute pursuit, we can tell you that it's possible to get a great workout without spending all day in the gym. The following routine is short but intense and can be added to any existing training program, 2-3 times per week. No prescription for sets -- simply perform as many segments of work as it takes to reach the number listed, resting as little as possible, then move on to the next exercise. The key, as ever, is insisting on progression. Each week for 6-8 weeks, add 10 reps to each abdominal exercise (add 10 seconds to the plank).
Double Crunch - 50 Reverse Crunch - 50 Crunch - 50 Plank - 50 seconds
>> For video demonstrations, click here. BONUS TIPS 1 Never train abs before performing weight training. This can reduce core stability, reduce strength and put you at risk for injury. Save abs for after weights, or do them in a single, dedicated session. 2 Follow this routine with a good cardio session to maximize your body's ability to burn fat locally from that area. Studies have shown that higher-rep abs training followed by cardio can lend itself to "spot reducing," which was previously thought to be a myth. 3 Add in two consecutive low-carb days each week. Recent research has shown this to be more effective for burning fat than extended low-carb dieting or not going low-carb at all. 4 Try tapering your carb consumption in the evening. Your body's metabolism slows as the day wears on, making carbs consumed later in the day more likely (although not certain) to be stored as bodyfat. (Note: If you train in the evening, this is not as important.)
BETHLEHEM ECLIPSED
"Where is the one born King of the Jews? We saw his star in the east and have come to worship him."— Matthew 2:2
Saturday night's lunar eclipse was as rare as it was spectacular. But if you're like me, you missed it. Chances are, we were all asleep, exhausted from work, school and some early Christmas shopping. It may have been a celestial phenomenon, but who has time for star gazing anyway?
It was 2000 years ago that God placed the star in the east to announce the birth of Jesus. But much like this weekend's early morning miracle, most everyone missed it. The calendar on Bethlehem's Blackberry was booked -- too busy, too stressed, too in control. Things had to get done and nobody else could do them. And yet, Jesus came to earth. Despite a limited live audience, life's main character was born.
Simply put, a lunar eclipse occurs when our world gets in the way of the sun.
Lord, may we never again let the same happen to us.
–Jimmy Peña
WORKOUT OF THE WEEK: Leg Day
The mark of a true gym warrior is the telltale hobble in the days that follow leg day. You see, as your calendar begins to crowd over the course of the week, the first thing to suffer is usually your workout schedule. And the first bodypart routine to get bumped is usually legs, due to the energy, focus and determination required to thoroughly and properly exhaust these large muscles.
Legs, however, offer you the best chance of the week to make a positive and drastic effect on your overall body composition. Because of the amount of muscle mass worked in a single, well-scripted leg routine -- like the one offered here -- you enjoy a greater caloric burn and hormonal response in the days that follow that workout. So do yourself a favor -- don't skip leg day. Ever. The long term benefits are too great to sacrifice for the sake of a few days of discomfort.
Perform these exercises in the order listed, allowing 90-120 seconds of rest between sets and exercises.
Leg Extension: 3 sets of 8-10 reps The leg extension is a single-joint move that targets the front of your legs without the assistance of other muscle groups.
Leg Curl: 3 sets of 8-10 reps The leg curl is an isolation move that zeros in on your hamstrings without any help from other muscles.
Leg Press: 4 sets of 12-15 reps The leg press is compound, multi-joint exercise that hits the quads, hams and glutes. Research shows that it is the best exercise to target the inner, tear drop muscle of the quad (vastus medialis). Despite what many trainers will tell you, no matter your foot placement, the leg press is not the best exercise for the glutes because you don't have full hip extension.
Smith Machine Lunge: 4 sets of 12 reps The lunge is a multi-joint move that works all major muscles of the leg while providing the added benefit of safety. And since the weight is locked in a predetermined range of motion, you don't have to worry about balance -- you can focus your efforts on simply pushing the weight.
Jump Squat: 4 sets to failure Capping off the workout is the jump squat. A plyometric move where you don't decelerate your momentum, but rather allow your feet to leave the ground on each rep. Plyometrics are an excellent "finisher" for this kind of workout as the jump squat will exhaust every last bit of fast-twitch fiber your legs have to offer.
FAST-TWITCH describes the muscle fibers most responsible for fast, powerful and explosive movements such as jumping or lifting weights. These fibers are also the ones most responsible for muscle tone.
HE FOUND YOU
September 29, 2011Read: Luke 5
"Simon answered, 'Master, we've worked hard all night and haven't caught anything. But because you say so, I will let down the nets."--Luke 5:5
Smelly, dirty, grimy -- these are just a few of the ways to describe Peter and his buddies. After all, they spent their days baiting hooks and cleaning fish. I'm smiling as I picture Jesus 'the Recruiter' walking up to this motley crew. Did He pause and grin, crouching down to watch and listen to them work? Maybe after a few minutes, He looked skyward with a smile as if to say, "I found them."
I'm not sure, but I like to wonder what happened in that moment just before the call. What we do know is that of all the fishermen that came off the water, this bunch caught God's attention. And not long after Christ borrowed Peter's boat, the two were catching fish in water too deep for the nets to reach; Peter's preview to the depths of His love.
Friends, remember. You have God's attention. So as we start our cars, open our offices, enter our cubicles or prepare for housework, let's do what Peter did and abandon control. Let's just imagine Him saying with a grin, "I found them," and this is that moment just before the call.
--J.P.
RECIPE: BBQ CHICKEN PIZZA Use this recipe to enjoy a healthier, homemade pizza
If you are easily tempted by the lure of buttery crust, bubbling cheese and a "supreme" piling of toppings, well you're not alone. But as tasty as pizza is, it is generally not the healthiest food on the planet. Sure, a slice or two isn't going to have you flooding over your belt line but indulging more than that (or more often) is a -- dare we say? -- recipe for disaster. This alternative from Dana White, MS, RD, ATC, a writer for the Food Network and contributing nutritionist for PrayFit, helps save calories with healthier ingredients, taking the guilt out of your next pizza night.
>> BBQ CHICKEN PIZZA - CLICK HERE FOR RECIPE
NEW!!! Read up on PrayFit 33-Day Total Body Challenge, the newest home exercise DVD from Lionsgate Entertainment, due out December 6. (Available for pre-order now on Amazon)
THE LORD NEVER PANICS
August 17, 2011Read: Isaiah 55
"As the heavens are higher than the earth, so are my ways higher than your ways and my thoughts than your thoughts.” --Isaiah 55:9
Things on the ground look pretty small from 35,000 feet. I know, because that’s where this entry was written. Halfway through a five-hour trip cross country, the flight attendant announced, “If there is a physician on board, please come to the back of the aircraft.” She repeated it three times.
Immediately two young men, including a man sitting in my row, jumped from their seats and rushed to help. The rest of us simply sat and watched as a huddle formed in the back of the plane. After maybe a minute, a grey-haired man from the front of the plane walked passed us, almost casually, to join the effort. It wasn't long before the man from my row returned to his seat and explained that a young lady had suffered a panic attack.
Curious, I asked him if he was a physician. “No," he said. “There was only one doctor among us back there. Two of us were firemen, but only one doctor -- an older man. When he showed up, we all stepped back to let him work.”
(Get me a laptop, stat.)
In life, we tend to panic, and the world responds will all sorts of solutions. But like today, I know I can’t run to the rescue. Only God can. Isn't it assuring to know that He is never rattled or stressed? He's always in control and is never late. And the problems that find us, even at 35,000 feet, are well under His.
Now I think I’ll sit back and relax. We still have a ways to go.
--J.P.
>> DID YOU KNOW? Vitamin D isn't just a vitamin -- it's a powerful tool in achieving better overall health. Numerous studies show that Vitamin D can lower blood pressure, help prevent certain kinds of cancer and fortify you against diabetes. Vitamin D can also help you feel fuller longer, store less bodyfat, burn more abdominal fat and improve strength levels. According to Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Stronger Faith and Healthy Body in 28 Days," vitamin D enhances muscle contraction and protein synthesis, meaning better workouts and improved recovery afterward. The Endocrine Society recommends that healthy individuals get in 1,000-2,000 international units (IU) per day from all sources (food and supplemental). Those who are overweight could benefit from slightly higher doses, up to 4,000 IU.
EMPTY-HANDED
July 27, 2011 Read: Matthew 19
"Jesus looked at them and said, "With man, this is impossible. with God, all things are possible." --Matthew 19:26
Yesterday, Eric and I were blessed to begin shooting a series of DVDs with Lionsgate Entertainment. To say we're humbled would be like saying that Mozart wrote music or that Monet dabbled in art. We'd both like to thank the community of PrayFit for your prayers and support, because today was not only for you, but it wouldn't be possible without you. Soon, countless more will be able to hear and "see" our fitness devotionals as a vehicle for abundant health.
Cool moment: When Eric and I were sharing how surreal the moment was to the make-up artist, she replied very matter-of-factly, "Oh, God's in control...even in Hollywood." Booyah. She was right. There's no reason to feel surreal in moments only He could have mastered. After all, one of the best ways for God to show us He's in control is to let us have it. And if our hands are full, surreal should be the least of our concerns.
Lord, may we be empty-handed in all we do. You're in control, and you get the praise. Help us be obedient in our walk, both physically and spiritually and leave the consequences to you.
--J.P.
KEYS TO HEALTHY WEIGHT GAIN
While weight loss is a popular theme here at PrayFit and other fitness websites, there is a population on the other end of the scale that needs help achieving a healthy weight. Those who are underweight are subject to a different set of problems including suppressed immunity, athletic performance deficiency and osteoporosis. In women, it can be an even greater concern since being underweight can result in the absence of menstruation, infertility or complications during pregnancy. In fact, mortality rates in underweight individuals is similar to that seen in morbidly obese populations.
PrayFit contributing nutritionist, Christie Menna, MS, RD, says that there are a few easy strategies for those who struggle to gain weight or maintain a healthy weight.
"One thing about weight gain is you really have to be mindful about making eating a priority," says Menna. "I find often people think they are eating much more than they actually are when trying to gain weight. With that being said, it might be a good idea to keep a food log for a couple of weeks. You want to try to eat every 3-4 hours to allow for adequate calorie consumption without having to overdo it at any one meal. "
Menna adds that documenting your daily eating habits makes it easier to make minor, gradual adjustments rather than going on a hardcore, high-calorie weight-gain plan.
Here are three more tips for adding healthy weight:
1 EAT MORE PROTEIN: Strive to consume more protein each day. If you are very active, you can aim for 0.75-1.0 grams of protein per pound of bodyweight per day, getting at least 20 grams upon waking and post-workout.
2 REST MORE: If you burn calories quickly, take more time between workouts to allow for greater recuperation. During rest periods, focus on getting enough food and sleep to fuel muscle recovery.
3 LIFT HEAVY: Using heavy weight triggers a greater release of your natural growth hormone (GH) and increases protein synthesis, or uptake, which makes you more efficient and building and repairing muscle.
UNDERWEIGHT: If you have a body mass index (BMI) of 18.5 or less, you are considered to be underweight. To determine your BMI, click here.
Christie Menna, MS, RD, is a consumer safety officer with the Food and Drug Administration and personal nutrition coach based in Long Island, New York. For more on Christie, visit her at www.activeeatingnutrition.com.
THE LORD NEVER PANICS
September 1, 2010Read: Isaiah 55
"As the heavens are higher than the earth, so are my ways higher than your ways and my thoughts than your thoughts.” --Isaiah 55:9
Things on the ground look pretty small from 35,000 feet. I know, because that’s where this entry was written. Halfway through a five-hour trip cross country, the flight attendant announced, “If there is a physician on board, please come to the back of the aircraft.” She repeated it three times.
Immediately two young men, including a man sitting in my row, jumped from their seats and rushed to help. The rest of us simply sat and watched as a huddle formed in the back of the plane. After maybe a minute, a grey-haired man from the front of the plane walked passed us, almost casually, to join the effort. It wasn't long before the man from my row returned to his seat and explained that a young lady had suffered a panic attack.
Curious, I asked him if he was a physician. “No," he said. “There was only one doctor among us back there. Two of us were firemen, but only one doctor -- an older man. When he showed up, we all stepped back to let him work.”
(Get me a laptop, stat.)
In life, we tend to panic, and the world responds will all sorts of solutions. But like today, I know I can’t run to the rescue. Only God can. Isn't it assuring to know that He is never rattled or stressed? He's always in control and is never late. And the problems that find us, even at 35,000 feet, are well under His.
Now I think I’ll sit back and relax. We still have a ways to go.
--J.P.
PRAYFIT RECIPE OF THE WEEK: Quesadilla Lasagna The perfect dish for health-conscious cheese lovers
Serves: 4
Ingredients:
1 tsp olive oil 1 pound ground turkey breast 1⁄2 red onion, finely chopped 1 clove garlic, minced 1 tsp cumin 1 tsp chili powder 1 small zucchini, sliced 1 yellow bell pepper, chopped 1 jalapeno pepper, minced (optional) 3 whole wheat flour tortillas 1 cup shredded low fat cheddar cheese 1 avocado, diced 3⁄4 cup salsa Salt and pepper to taste Canola oil spray
Directions: Preheat oven to 375°F. Heat olive oil in a large skillet. Add turkey and sauté for 4 to 5 minutes until browned. Add onion and garlic and cook for an additional 2 minutes. Season with salt, pepper, cumin and chili powder; stir to combine. Add zucchini, bell pepper and jalapeno and cook, stirring continuously until turkey meat is no longer pink and vegetables are slightly tender. Turn off the heat and set the skillet aside.
Spray a 9-inch pie plate or square casserole dish with non-stick spray. Place one flour tortilla on the bottom of the pan and top with half the turkey mixture and 1/4 cup cheese. Create second layer with another tortilla, and add the remaining turkey mixture and another 1/4 cup of cheese. Create top layer with remaining tortilla, 1/4 cup of salsa and the remaining cheese. Bake until cheese is melted, about 15 to 20 minutes. In a small bowl, combine diced avocado with remaining salsa. Slice the lasagna and serve topped with salsa-avocado mixture.
Calories: 437 | Fat: 15 grams | Saturated Fat: 2 grams | Protein: 47 grams | Carbohydrate: 42 grams | Sodium: 892 milligrams
Dana Angelo White, MS, RD, ATC is a registered dietitian and is currently the nutrition expert for the Food Network.com, and has worked as a media spokesperson for Cooking Light Magazine. She has appeared on Good Day Street Talk, Food Network.com, Access Hollywood and GMA Health. Visit her at www.danawhitenutrition.com