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THE PRAYFIT DEVOTION
WHAT CAN I BRING?
September 21, 2011Read: Mark 6
"They all ate and were satisfied." --Mark 6:42
When the crowds grew hungry, can't you just see the disciples on their tip-toes counting heads? I wonder what number they reached that meant they were outnumbered? But just to be sure, they decided to count inventory of the basket. "Two, three, four...nope, we're sure of it. Five loaves, two fish."
If you're like me, depending on the day, you've been both the worried disciple and the hungry crowd. In either case, the only one we can ever count on is the only one not counting. But somedays, I feel like the young boy don't you? Imagine him for a second. Little did he know that when his mom packed his bag that morning, he would literally hand it to God.
And while we don't hear the disciples say, "Thanks kid!" or "Glad you didn't come empty-handed, son," I like to imagine that after he got squeezed between the disciples and pushed to the back of the crowd, he found a nice spot on the hill with a good view. Grinning, he put his chin in his hands and watched God make a miracle out of his lunch.
We never know what the day has in store, but we do know what we bring to the day, spiritually and physically. (Let's remember to bring it.) And while we may not get applause, make sure to stick around to watch God do what only He can do with your life, and save me a seat.
-J.P.
P.S. Did you notice the verse? "They all ate." You never know, maybe the boy grinned with his mouth full, and maybe Jesus Himself brought him his meal. But what we do know for certain is that our work never goes unnoticed, at least not by the one who doesn't count.
GREAT STARTS These two breakfast plans can help you fuel up right for the day ahead
People always talk about how breakfast is the most important meal of the day. It puts a halt to muscle-wasting, sets your blood sugar right, crushes food cravings and provides you energy for whatever the day holds in store for you. But what does a perfect breakfast look like? Ideally, as we published in yesterday's PrayFit Daily, your entire diet should be a three-way balance between protein, carbs and fat. Jim Stoppani, PhD, nutritional expert and co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days," offers two energy-packed options for your morning repast.
Option 1: 1 cup cooked oatmeal 1/2 cup fresh berries 1 Tbsp chopped walnuts 2 slices cooked turkey bacon
Calories: 296 | Protein: 20 grams | Carbs: 37 grams | Fat: 8 grams
Option 2: 1 egg + 3 egg whites, scrambled 3 slices tomato 1 Ezekiel 4:9 tortilla 6 oz. grapefruit juice
Calories: 358 | Protein: 25 grams | Carbs: 45 grams | Fat: 9 grams
>> For a full lineup of meal plans and snack options that offer balanced nutrition for your healthy lifestyle, pick up a copy of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days" from Barnes & Noble or Amazon today!
HE VOTED: GRACE
August 2, 2011 Read: Isaiah 53
"...by his wounds we are healed." --Isaiah 53:5
I can't say I know all there is to know about politics, but the debt ceiling debate has been tough to escape. Turn the channel, pick up a newspaper or surf the web and there it is. And regardless of what side you're on, yesterday's vote was an emotional one; not so much for the outcome that saves the country from default, but because of who showed up for the vote. Democratic Rep. Gabrielle Giffords appeared on the house floor for the first time since being critically wounded in January. Her appearance brought the house down. Fellow lawmakers described the scene as she raised her hand to vote "stunning" and "heroic." Giffords said she just had to be there for the vote. In her words, "I could not take the chance that my absence could crash our economy."
Please forgive the comparison, but you and I have a debt problem too. A debt no amount of good deeds, good thoughts, health, money, or otherwise could ever pay. Tally up the votes of every person of Adam's race, every voice that has ever spoken, and we wouldn't have enough yays for a victory.
But Jesus showed up to cast the only vote that counted; wounded for our transgressions and bruised for our iniquities. He showed up, raised both hands and voted...grace.
--J.P.
WHAT'S IN A GRAIN?
One of the best and easiest things you can do to start cleaning up your diet is to make an easy switch. Whenever there's an option, elect to eat whole grain products. These healthier choices slow digestion, helping you to avoid the types of spikes in blood sugar and insulin that can leave your body drained and in a fat-storing mode. But according to PrayFit contributing nutritionist Emily Ann Miller, MPH, RD, there's much more to know about this wonder food.
"When selecting grain-based foods such as bread, cereal, pasta, and rice dishes, choose items that are made from whole grains," says Miller. "Whole grains are a source of B vitamins, vitamin E, magnesium, iron, and fiber, as well as other plant substances that can help fight disease. Foods made from refined or enriched grains often lack some of these nutrients. To ensure that the food you are choosing is 100% whole grain, make sure you do not see the words 'enriched' or 'refined' anywhere on the package or in the ingredient list. Some examples of healthy whole-grain foods include 100% whole wheat bread or pasta, brown rice, popcorn, and oatmeal."
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.
LEAVING HIM BEHIND
June 8, 2011 Most people, Christian or not, are familiar with the Footprints story. The end stanza where the Lord tells the author why there was only one set of footprints during the hard times puts a lump in the throat of even those with the most hardened of hearts.
"The time when you have seen only one set of footprints is when I carried you."
This week, amidst a storm of work tasks and family obligations, I also found myself alone on the beach. As I chatted to the Lord about all of my stresses -- the deadlines, the bills, my overcrowded daytimer -- I was stopped in my tracks, not by his response but by His silence. Hurt and agitated -- as I would be with any friend -- by the apparent indifference to my woes, I turned to look at Him. Seeing that He was no longer by my side, I looked back. There He was -- quickening His stride to hear what I was saying.
He never stopped caring about my problems. I had just become so consumed with stress that I didn't realize that I'd left Him behind. In just a few days, I seem to have outpaced my Maker, the distance between us filled with my own neglect.
Sometimes, as we struggle to navigate the chaos of life, we forget that God wants us to walk with Him. He still carries us through the tough times but we'd do well to remember to stay close by His side because He died to hear every word.
--E.V.
CARBS: FUEL NOT FOE The simple truth about carbs and fitness
There are scores of books and mounds of literature on the consumption of carbohydrates and how this macronutrient relates to performance and body composition. But the bottom line is that your body needs carbohydrate to fuel any number of basic processes. Carbs are the preferred fuel source of the cell, so going totally without them in hopes of shedding a few pounds can end up working against you. To keep things simple, try to focus first on the types of carbs you're consuming daily and when you're consuming them.
Complex carbohydrates, referred to as "good" carbs, are slower-digesting in nature and thus have less of an effect on blood sugar. They provide a steady stream of fuel for your work day and for your active lifestyle while having a minimal impact on your waistline. Examples of these good carbs include oatmeal, vegetables, wheat bread and other whole grain products.
Simple carbohydrates, or "bad" carbs, are digested rapidly in the body causing huge swings in blood sugar and spikes in the hormone insulin which can signal for your body to store fat. White bread, white tortillas, sugary snacks and beverages can be detrimental to your energy and overall health if consumed in excess.
STRATEGIZE: Most of the day, make sure that your carb sources are of the complex variety. The only exceptions to this rule are first thing in the morning or after a hard workout, when your body actually needs a rapid refuel of sugars to fuel recovery.
>> FAD DIETS: Have you ever tried a brand diet like Atkins, South Beach or Paleo? Do you rely on microwave diet meals to keep you in balance? Tell us your experience with diets in the comments section below, being sure to mention your successes and stumbles.
THE ACT TO FOLLOW
March 18, 2011Read: Luke 3
"...one is coming who is more powerful than I, and I'm not worthy to untie his sandal straps." --Luke 3:16
Sitting in a music studio yesterday, I had a the unique privilege of hearing a young, talented band who opens the show for another very popular group of musicians. Their task is simple: set the stage and prepare the audience for the main attraction. You know, something tells me John the Baptist would understand their job. It's a role he played until the day he died.
Sitting there listening to them, I got to thinking about John; what he said, how he acted. But I think of all his many traits, his best quality was knowing it wasn't his show; that the act to follow was really the act to follow.
Yes indeed, John showed us that our only job is to invite a crowd, pull back the curtain and get out of the way.
--J.P.
POST-WORKOUT QUIZ
Here's yesterday's question: Of these choices, what's the best post-workout combo?
a. Egg whites and Cream of Wheat b. Whey protein and white rice c. Egg whites and oatmeal d. Whey protein and brown rice
ANSWER: B (Whey protein and white rice)
After a training session, you want a fast-digesting protein to start repairing muscle tissue and a fast-digesting carbohydrate to replenish glycogen stores. When it comes to protein, whey would be the fastest on our list. It is easily digested and has a very high level of bioavailability, meaning that your muscles will get the building blocks (amino acids) that they need for complete repair. And when it comes to carbohydrate, the white rice is fast at refilling those depleted energy tanks (note: the cream of wheat is also a very fast-digesting carb). So knowing that, the best answer is B.
For all of those who chose oatmeal, you should know that it is one of our favorite foods. It's great tasting and extremely nutritious but it is very slow to digest, which means that it's a great choice pre-workout, for breakfast or even between big meals.
>> AND THE WINNER IS...: Thanks for your answers everyone! The first person to get it right was Justin Ziegler. E-mail your mailing info directly to [email protected] to claim your prize!
HOPE DOES NOT DISAPPOINT
August 25, 2010Read: Romans 5
"Hope does not disappoint." --Romans 5:5
I've always loved today's theme verse. Read it again. I've purposefully held out the surrounding verses, because I want to focus on this phrase for a second. See, when the world mentions the word 'hope,' its tone is usually one of question or doubt. I hope I get an "A". I hope she likes me. I hope nobody notices. I hope....
Well, the bible says that strength comes to those who hope in the Lord. No question there. No sign of doubts. It's a done deal. Why? God...will...come...through...for...us. How do we know? He died for us. That's why Paul said in Romans 15, "May the God of hope fill you with joy and peace." Look up and read the verse again out loud.
Are you in need of a sure thing? When dreams allude us and people fall short, and all we want is a glimmer:
"We know that suffering produces perseverance; and perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us." --Romans 5:3-5
It's the ultimate catch-22. If we invite the God of hope into our hearts, He delivers it on impact.
And you know what they say about hope.
--J.P.
PRAYFIT RECIPE OF THE WEEK: Oatmeal Peanut Butter Energy Bars
You don't need to pour your life savings into mass-produced energy bars. This tasty recipe from PrayFit contributor Dana Angelo White (www.danawhitenutrition.com) gives you plenty of fuel for your day -- and without the fancy wrapper.
Ingredients: Cooking Spray 1/2 cup honey 1/2 cup natural creamy peanut butter 2 tablespoons maple syrup 1 tablespoon canola oil 1/4 cup light brown sugar 1/4 teaspoon ground cinnamon 1 teaspoon vanilla extract 2 cups rolled oats 2 cups crisp brown rice cereal 1/4 cup toasted wheat germ 1/2 cup chopped roasted peanuts 1/2 cup chopped dried apricots 1/2 cup chopped dried figs 1/2 teaspoon kosher salt
Directions: Spray a 9 by 13-inch baking dish with cooking spray and set aside. In a small saucepan over medium heat, combine honey, peanut butter, maple syrup, canola oil, brown sugar, cinnamon. Stir and cook until mixture just begins to bubble, about 3 to 5 minutes. Remove from heat and stir in vanilla extract. In a large bowl, combine oats, rice cereal, wheat germ, peanuts, apricots, figs and salt. Pour peanut butter mixture over oatmeal mixture and stir gently with a spatula until well combined. Transfer to baking dish, cover with parchment paper and press firmly into dish. Allow to cool completely (mix will cool faster in the refrigerator). Cut into squares or bars and serve.
Calories: 240 | Total fat: 10g | Saturated fat: 1.5g | Carbohydrate: 30g | Protein: 6g | Sodium: 70mg
Dana Angelo White, MS, RD, ATC is the nutrition expert for Food Network.com and the Healthy Eats blog. She is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
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