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"For unto us, a child is born." --Isaiah 9:6

Read: Isaiah 9

Soon we'll lay down the dumbbells and set aside the running shoes, and replace them with egg nog and wrapping paper. Christmas marks the crescendo of a chorus that began the day after Thanksgiving and will fade before the dawn of the new year.

For many, Christmas is a holiday of toys, food, family and new sweaters that we won't wear 'til next year (if ever). But through all the great things that come along with this season, all of which we too love to enjoy, let's remember the cliche is true. There is a reason for the season: that God came down to our level, because we couldn't get up to His.

So let us be first to say...Merry Christmas!

And finally, we at PrayFit want to thank all of you for your prayers of support, your time spent with us daily and for your encouragement. We're so excited about what God has in store for us and for you this new year.

May the Lord richly bless you and your loved ones today and everyday. May He guide and protect all of you and we pray for abundant health for everyone, so that we may continue to boldly serve Him all the days of our lives.

--Team PrayFit

NUTRITION TIP: SUPER SWAPS

As you look for ways to avoid the all-too-common holiday weight gain, or if you're planning on changing your dietary practices in 2013, your approach doesn't need to be as drastic as you think. Eating healthy does not have to mean a complete diet overhaul. A substitution-type approach can create big improvements in the way you eat, feel and look. To get started, try swapping the following:

• Processed grains for whole grains Research shows that eating whole grains reduces the risk of many chronic diseases. When shopping for breads and pastas, look for those with "whole wheat" listed as their first ingredient. And when dining out, don't be afraid to ask your server to switch your sandwich bread or hamburger bun to whole wheat. Many sushi restaurants will even make rolls using brown rice if you request it.

• Sugary beverages for water Drinks like fruit juices and sodas are high in refined sugar and calories. Their consumption can quickly lead to excess weight gain and eventually health problems. By switching to water, you can prevent this. You will also meet one of your body's essential needs, as water is required for carrying out most of its daily functions. If you'd prefer a bit of flavor, try adding some lemon. Aim for half your bodyweight in ounces of water each day.

• Empty calorie snacks for protein Foods high in processed carbs and fats yet low in nutrients are said to contain empty calories. They provide little to no benefit to our health and can easily lead to weight gain and the maladies that come along with it. Cookies, chips and candy are a few examples of snacks you'll want to swap out. By considering foods high in protein as an alternative -- like trail mix, yogurt, or natural beef jerky -- you will be giving your body a nutrient it needs to build and repair while satisfying your hunger in the meantime.

Amanda McDermott is an ISSA-certified Specialist in Fitness Nutrition and the owner of Feed My Body, a nutrition coaching program. Learn more at feedmybody.com and facebook.com/feedmybody.

>> The PrayFit Daily will continue on January 7, 2013. To sign-up, or to get friends on our subscriber list, click here. For now, you can stay with us on Facebook, Twitter, HeavenUp and YouTube. And for a final look at how your health can be used as a means of praise, click 'play' to hear from founder Jimmy Peña.

GOING...UNNOTICED

February 23, 2011Read: John 11

"Jesus wept." --John 11:35

When Mary finally reached Jesus, Lazarus had been dead four days. Perhaps they thought Jesus didn't hurry or didn't notice. Either way, the grief and pain that Mary and the others were feeling moved Jesus to tears. Although Lazarus would soon be having a good laugh, Jesus cried. Why? Their loss was His too, and their pain hurt.

Today I read a story about a woman here in Los Angeles that died at work but wasn't noticed for over a day. Sitting at her desk, in a row of empty cubicles on a practically vacant office floor, she died. Unknown and alone.

Of all the things this story brings to mind, most prominent is an inconsolable Mary comforted by a tear-soaked Jesus. We don't always notice the hurting around us, but He does. He sees, knows and cares. By the way, the lady's name? Rebecca. Means secured. She may have died alone, but her family (and you and I) can rest secure in that what breaks our heart, tears Him apart.

Application: Today, notice the lonely. Someone around you might be dying on the inside. Look them in the eye, smile and offer something perhaps nobody has in a while -- your time.

--J.P.

NUTRITION BYTE

Cold and flu supplements have become a multi-billion dollar business. As the cold weather rolls in each year, consumers fork over a pretty penny for anything that promises to keep them healthy or get them better. Are these supplements all they’re cracked up to be? PrayFit contributing nutritionist Dana Angelo White, MS, RD, ATC weighs in.

Q: Is there any benefit from those pills, powders and fizzy drinks that promise to cure or protect you from cold and flu germs?

A: Unfortunately there are no proven cures for these illnesses. Some of the most common supplements are harmless; others you need to watch out for. There are numerous vitamin, mineral and herb concoctions out there. Here are a few of the most common ingredients and what you’ll want to know before picking up a cold and flu supplement.

Echinacea
There’s no solid scientific evidence to prove that this herb can prevent or shorten the duration of a cold. Since the quality of herbal supplements is sometimes questionable due to loose regulations, you’re better off saving your money.

Vitamin C
While no one can discount the benefit of meeting your daily needs for vitamin C , only a small amount of research links the vitamin with shortening the duration of colds. While the anti-inflammatory properties may help to relieve some symptoms, proceed with caution — mega-doses can also cause unpleasant side effects like stomach upset and diarrhea.

Zinc
Zinc does play a role in immune function, but that doesn’t mean that more is better. Excessive amounts can be toxic, causing loss of appetite, nausea, vomiting, diarrhea, abdominal pain and headaches. It’s pretty tough to eat your way to a zinc toxicity, so stick to zinc from foods like shellfish, pork, beans, nuts and whole grains.

Vitamins A and E
You body relies on vitamins A and E from foods to help keep the immune system running strong. These two vitamins also happen to have cell-protecting antioxidant properties. Again, more is not the answer — large doses from supplements can be toxic.

Bottom Line: Beat germs during the winter months by eating a diet loaded with nutrients and antioxidants from brightly colored fruits and vegetables. If you do come down with an ailment, seek relief from real foods like chicken soup, tea with honey and lemon and orange juice.