Since 2009
THE PRAYFIT DEVOTION
Move With Your Life
"For just as the body without the spirit is dead, so also faith without works is dead." --James 2:26
Read: James 2
How many times have we asked God to move in our lives? I wonder if it even comes close to the number of times He's asked us to move "with" our lives. Follow me through the day: The homeless beggar outside the supermarket. The lonely neighbor who will be alone again on Thanksgiving. The teacher everybody gossips about. How many times a day does God ask us to move with our lives?
Same goes with our bodies. You may find yourself asking the Lord for the strength to stick with better food choices or for motivation to begin an exercise plan. But friends, if you know Him, He's made His move. The real question is whether the miracle He's done in your heart has reached your feet.
--Jimmy Peña
RECIPE OF THE WEEK: Mango-Almond Muesli
Protein for muscle repair and upkeep. Slow-digesting carbs for fuel. Cinnamon to regulate blood sugar levels. Calcium for bone health. Add a potent dose of Vitamin C and this shapes up to be pretty close to perfection when it comes to snack foods. This eight-serving recipe stores well and is ideal for a grab-and-go breakfast or a high-protein snack.
Ingredients: 1/3 cup old-fashioned oats 1 cup plain non-fat yogurt ½ cup chopped mango 12 almonds, chopped ½ teaspoon cinnamon
Combine all of the ingredients in a bowl or food storage container. Refrigerate overnight. Cut into 8 equal squares.
Nutrition Facts: 374 calories, 55g carbohydrate, 21g protein, 9g fat (1g saturated), 192mg sodium, 5mg cholesterol, 6g fiber. Also an excellent source of calcium and Vitamin C.
Emily Ann Miller, MPH, RD is a registered dietitian and works at a Washington, D.C.-based independent, nonprofit science organization, where her work is currently focused on environmental and policy solutions to obesity prevention. She also speaks to groups about health and nutrition and provides nutrition education to patients at a free medical clinic that serves low-income, uninsured adults in the D.C. area. You can view more of Emily’s nutrition tips and updates by following her on Twitter, @EmilyAMillerRD.
The Water's Edge
"One day Jesus was walking along the shore..." --Matthew 4:18
Read: Matthew 4
Although the weather was gloomy last weekend, Loretta and I decided to drive to the coast to relax. As we walked onto the sand, we immediately noticed a sea lion laying on the beach. When the wildlife rescue team arrived, they said it was probably sick and needed to rest, which is why it came ashore. Had it not, those able to save it said it would have surely died at sea.
Now, if you've been on PrayFit for any length of time, you know by now that I'm a little sentimental, so you'll forgive the analogy. But some of the greatest men and women have been rescued near the water. Moses needed courage on the banks of the Red Sea. David needed wisdom as he chose five stones. And on the beach in Galilee, Andrew and Peter met their Purpose face-to-face. Courage, wisdom, a Savior.
Are you facing some heavy work issues? Are you or someone you love in dire need of physical healing? Or maybe you just need a little rest. No matter your needs as we start a new week, His favorite place to run is to our rescue. Let's remember that our only hope in the world is waiting for us at the water's edge.
--Jimmy Peña
10-MINUTE WORKOUT: LEGS
Wanna change your entire body? Start at the bottom and work your way up. By training the large muscles of your lower body with greater intensity, you stand to burn more calories and raise your metabolism. This 10-minute training plan, which attacks your legs with bodyweight exercises only, is designed to set your whole body on a path to transformation. Click below to get started.
Pick Up Your Bed
"I say to you, arise, take up your bed, and go to your house." --Mark 2:11
Read: Mark 2
It took four men to get him near Jesus. Four men who wouldn't stop until they made a breakthrough, literally. The bible says that "when they had broken through, they let down the bed on which the paralytic was lying." Reading this story a few weeks ago, some things dawned on me. First, the breakthrough -- the realization that there was no other option; no Plan B. Jesus was in the healing business and their friend was buying. If you read Tuesday's entry, you know I was sold.
Then, before Jesus does for the paralytic what the man thought he needed most, Jesus says, "Your sins are forgiven you." (Wait, what? His sins? Why not first heal his legs, I wondered.) Then Jesus answered my question when He asked the scribes, "Which is easier, to say to the paralytic, 'Your sins are forgiven you,' or to say, 'Arise, take up your bed and walk?'"
In case there was any doubt of His ability to forgive sins, Jesus went ahead and said to the paralytic, "I say to you, arise, take up your bed, and go to your house." A paralyzed man carrying his prison back home is enough to quiet the doubters. And here's my last thought...he carried his bed home. Jesus put him to work. He didn't say, "Tell others what I did for you," or "Show off your legs." No, carrying his bed said it all.
You'll forgive the long entry, but as I'm recovering from my year, all I want to do is carry my bed. Our blessing of health is an opportunity to go to work; for family, friends, those less fortunate, our health is a means of praise. Someone you know needs a breakthrough. I did. And I'm betting the healed man in our story lifted other people's burdens from that day forward, wouldn't you agree? If you do, pick up your bed. Let's go to work.
--Jimmy Peña
THE JUMP SQUAT Build power, performance and better looking legs with the aid of this fundamental, yet challenging move Focus: Legs, glutes, hamstrings, lower back, calves
Stand with both hands directly in front of you, knees slightly bent with roughly a shoulder-width stance. Keeping your chest up and back flat, squat down until your thighs approach parallel with the floor then explode upward as high as possible, allowing your feet to leave the ground. Land on soft feet with your knees bent and repeat immediately.
Can Anything Good Come Out of This?
"'Can anything good come from Nazareth?' Nathanael asked. 'Come and see,' said Philip." --John 1:46
Read: John 1
What a verse. What a story. Oh, I'm sure Nathanael meant well. After all, so do you and I, right? We've asked the same. Just replace Nazareth with your hurt. Can anything good come out of your diagnosis? The unemployment? The heartache? Lord knows I've asked this year. Can anything good come out of this?
Sitting in crowded waiting rooms, watching my doctor go from room to room, just begged the question. But I know beyond a shadow of a doubt that I wouldn't be as close to the Lord today, I wouldn't have had a chance to share Christ with my neighbor, and I wouldn't have such a hunger for God's word. In fact, reading through the Gospels this month, I've come to realize more than ever that Jesus healed so many people physically in order to heal the world spiritually. Everywhere He turned, more healing, more believing.
No wonder Philip said what he said. And I like to think he had a grin on his face when he said it: "Come Nathanael. Come...and see."
--Jimmy Peña
P.S. In case you hadn't had a chance to skim yesterday's entry, sit in the waiting room with me. Listen to the hurts. Feel others' pain. click here and scroll down to the comment section. Pick one on the list, bow your head and pray for them specifically as they enter their room and close the door.
UPHILL BATTLE? Why being heavy makes it harder -- but not impossible -- to lose weight, inches
If you're reading this, then chances are you are fitness-minded or at the very least seeking guidance on how to live a healthier lifestyle. And we're glad to have you -- regardless of where you fall on the body-shape continuum.
But those who are on the heavier side have something working against them in their efforts to lean up: their brains. New research in the journal Physiology & Behavior showed that diets high in saturated fat and refined sugar may cause changes to the brains of obese people that in turn may fuel overconsumption of those same foods and make weight loss more challenging. In other words, the heavier you get, the harder the weight will be to lose.
But at PrayFit, we firmly believe that nothing is impossible. That slimmer waistline you seek is attainable, so long as you are diligent, faithful and obedient. For more on this message, click here, then press play.
The Sufficiency of Grace
"Three times I pleaded with the Lord to take it away from me." --2 Corinthians 12:8
Read: 2 Corinthians 12
Yesterday morning I was a guest on Moody Bible Radio out of Chicago -- my second week in a row to help support their faith and fitness initiative. Well, one caller in particular came to mind as I sat down to write this entry. See, she struggles with a physical ailment; one she can't shake. Lord only knows how many times she's gone to the foot of the cross for healing. The sleepless nights, the prescriptions that don't help, the brokenness untold. Perhaps she asks Heaven if this is how she'll have to endure earth. Maybe you can relate because you've whispered similar on your own tear-stained pillow.
Paul could. We don't know for sure what Paul's "thorn in the flesh" was but we do know he was soul-stricken by it. Whether it was physical or spiritual, Paul begged God to remove it. God's response? Let's hear it from Paul:
"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."
Paul mentions that God said, "No" in order to prevent him from becoming conceited. And yes, it's only God who knows what He's protecting you and me from or, like Paul, what God is enabling us to do in an even better way when the answer is no.
Today, if you're like me, you may be searching for the answer to the question Why? If so, rather than strain to see clearly through that prism of uncertainty, shut your eyes and pray for God to be seen through you instead. Though many of us are hurting, be encouraged. If your body is failing, He won't. If your limbs have stopped working, He hasn't. Let's stand close to Paul and let our pain be bathed in that same promise..."My grace is sufficient for you."
--Jimmy Peña
HEALTH TIP: TAKE IT OUTSIDE Do you workout in a gym? In your home? Well, if you are finding it tough to reach your fitness goals or if you're looking to rejuvenate your program, you may want to take it outside. Research offers some positive research on just how important a little Vitamin Sunshine can be for your training this summer.
Feels Like Redemption
"We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance and endurance produces character, and character produces hope and hope does not disappoint." --Romans 5:3-5
Read: Romans 5
Exercise is not good for you. Yes, you read that right. Strictly speaking, it's downright harmful. Take running, for instance. It's traumatic, and the breakdown puts the body at an extremely vulnerable state. But what? It's only how the body comes back from a beating that proves its worth.
Speaking of tough exercises, try and name one biblical character that didn't run into problems. (Go ahead and save your breath). But did you notice that each person that came to mind was likely restored to become a more effective God follower?
Healing, repair, growth, strength: descendants of diligence and progenies of prudence. The next time you're sore from a workout or when your soul hurts from tribulation, whisper to yourself, "Feels like redemption".
--Jimmy Peña
RECIPE OF THE WEEK: Roasted Brussels Sprouts with Apples and Onions
Most people don’t eat as many vegetables as they should and an easy way to add a side of veggies at a meal is to roast them. Broccoli, cauliflower, bell peppers, onions, carrots, collards, kale, sweet potatoes, squash –- there are so many options! Starchier veggies (carrots, sweet potatoes, squash) tend to take longer to cook, but the smaller you cut any vegetable, the quicker it will cook. One of my favorite combos for roasting is brussels sprouts with apples and onions. The sweetness of the apples balances the sprouts, which some people find mildly bitter.
Ingredients: • 2 cups fresh brussels sprouts • 1 large apple • 1 medium onion • 1½ tablespoons canola or olive oil • salt and pepper to taste
Directions: Preheat oven to 350ºF and line a jelly roll pan with aluminum foil, then spray the foil with cooking spray. Cut the stem ends off of the sprouts and cut them in half (or quarters if they are large). Core the apple and cut into ½-inch chunks (no need to remove the peel, there are a lot of nutrients in there!). Chop the onion into ½-inch chunks. Put the sprouts, apples, and onions on the aluminum foil in the pan, then drizzle everything with oil and lightly season with salt and pepper, stirring everything together. Roast for approximately 20 minutes, and continue to cook at 5-minute intervals as needed until sprouts are beginning to brown and the apples and vegetables are fork-tender. You may need to cover with foil partway through if they are getting too brown. Serves 4.
Approximate nutrition information per serving: 105 calories, 5.5g fat (0.5g of which is saturated), 15mg sodium, 14g carbohydrate, 3g fiber, 2g protein. (Adding ½ tsp. salt adds 290mg sodium/serving, adding ¼ tsp. salt adds 145mg sodium/serving.)
Emily Ann Miller, MPH, RD is a registered dietitian and works at a Washington, DC-based independent, nonprofit science organization, where her work is currently focused on environmental and policy solutions to obesity prevention. She also speaks to groups about health and nutrition and provides nutrition education to patients at a free medical clinic that serves low-income, uninsured adults in the Washington, DC area. You can view more of Emily’s nutrition tips and updates by following her on Twitter, @EmilyAMillerRD.
IT'S OKAY TO LET GO
October 14, 2011Read: Exodus 4
"The Lord said, 'Throw it on the ground." --Exodus 4:3
Moses was reluctant to part with his staff, but when he finally laid it down in obedience, it became the rod of God. Abraham was asked to lay down his own son upon the altar, and Peter was asked to lay down his nets after catching nothing all night. I'm sensing a theme.
You know, we talk a lot about picking up the weights or picking up the pace in our pursuit of a fitter lifestyle, but God is honored most by what we're willing to lay down. And if we're obedient in the most difficult times, He'll bless us beyond belief. What are you holding that's keeping you from living a more abundant life either spiritually or physically? Whatever it might be, just know that Moses, Abraham and Peter know first hand that it's okay to let go.
--J.P.
RECOVER FASTER WITH R.I.C.E. Learn the basics of injury management to get back to your exercise program sooner
When you roll an ankle playing basketball or feel a pull in your hamstring during a sprint, do you wrestle over what approach to take? Is it heat? Or does ice work best? Should you just wrap it up tight and call it a day? If you can remember the term "RICE," you'll never go wrong with treating acute, soft-tissue injuries like strains and sprains. RICE is an acronym that stands for "rest, ice, compression and elevation," a fundamental injury treatment technique used in training rooms everywhere.
R - REST Forget about making tomorrow's pick-up game. Your body needs time to heal and complete rest is the only way to ensure that the injured soft tissue remains immobile until the pain has subsided and the majority of function has returned.
I - ICE We love to hate the cold stuff. Applying an ice pack to the area, usually for 20 minutes of each hour as soon as possible after the injury, helps to alleviate pain and swelling to the area. Care should be taken not to over-ice, as the extended restriction of blood flow can limit the delivery of nutrients and the elimination of waste from the injured area.
C - COMPRESSION Keeping a good elastic bandage on hand is a good idea if you're active, as this simple implement can help to further reduce inflammation. Wrap the affected area firmly, but not so much so that it is overly restrictive and never sleep with it on -- doing either can unnecessarily or dangerously interrupt important blood flow.
E - ELEVATION Gravity is your friend. If possible, keep the affected limb above the heart in order to reduce swelling and to improve the removal of waste products from the point of injury.
What about heat? From the above, you have probably deduced that most of these steps are designed to limit swelling and blood flow to the injury. Since direct heat increases circulation to the point of application, applying heat before swelling subsides (usually 48-72 hours) can be counterproductive, even if it offers some temporary comfort. To these steps, you can also add a non-steroidal anti-inflammatory (NSAID) such as ibuprofen which will further aid in pain management and the reduction of swelling.
DIAGNOSIS: MIRACLE
September 20, 2011Read: Luke 7
"But say the word, and my servant will be healed." --Luke 7:7
Last night as I sat to write today's entry, I had an unexpected guest. But wait, let me back up. Two weeks ago, while sitting in the same spot, I heard a faint knock at my door. The kind of knock where you're really not sure, so you pause and wait to see? Well, sure enough, another knock. Opening my front door, I bore witness to my dear friend, Alan.
A neighbor and colleague -- pale, sweating, and collapsing in my arms. Minutes later, sitting in the ambulance with him, he was sure it was a kidney stone. Later that night, the doctors were sure it was cancer. A sizable tumor had taken his kidney captive, and he was bleeding internally. His surgery to remove both his kidney and tumor was yesterday. Or so we thought.
Last night as I sat in my spot to continue our look at health and devotion, walking across the parking lot was my unexpected guest...Alan. With his arms up, his first words were, "What tumor?" Three doctors from the most prestigious medical institution in Los Angeles couldn't find today what all three of them saw the day before. Alan recalls, "I was being wheeled to the operating room, and I heard a doctor say, 'We can't find the tumor'."
What some might call a misdiagnosis, Alan is calling a miracle. In fact, his primary physician says that in over 35 years of performing surgery, he's never seen anything like it. And oh, I should also report that minutes before he was taken to the operating room, Alan got on one knee and proposed to his girlfriend. She said yes.
God, thank you for being the unexpected guest in our storms of life. You walk on water and into hospital rooms. Help anyone reading these words say 'yes' when you knock. Amen.
--J.P.
EQUAL PROPORTIONS, BETTER HEALTH How simple balance can help you live longer
With all the fad diets out there that promise to help you lose weight for good, the best one may have been under your nose this whole time. Scientists at the Norwegian University of Science and Technology found that the body responded best to a diet that was split equally among the three macronutrients -- carbs, protein and fat. Their research pointed out that this type of diet limited inflammation as well as certain type of cancers by acting favorably on key genes.
Ironically, this is the dietary approach advocated by Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." Says Stoppani: "This not only makes the diet easy to remember, but it ensures that you are taking in a well-balanced diet that provides adequate amounts of quality protein for repair and regeneration of tissues, healthy sources of carbohydrates for energy, and healthy fats for proper brain function, cardiovascular health and joint function. When these three macronutrients are eaten in equal quantities (and in proper amounts), fat loss is optimized, while important muscle tissue is spared. In addition, research shows that when protein and carbs are eaten in equal amounts, brain function is optimized, allowing you to be more efficient at work and on all cognitive tasks – such as your daily devotionals!"
>> For the full PrayFit diet, pick up a copy of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" from Amazon or Barnes & Noble.
>> For the details on the Norwegian study, click here.