Since 2009
THE PRAYFIT DEVOTION
The Lord Never Panics
"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
Read: Isaiah 55
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 gray-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, panic attacks, and the world responds with 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. He is never surprised and has never slept. He's sovereign over your house, my house and The White House. 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.
--Jimmy Peña
INTERVALS: METABOLISM BOOSTER
Looking for a more efficient way to burn fat? We'll say it again: high-intensity interval training (HIIT) is the best method of cardio for maximizing fat and weight loss. Interspersing max- or near-max efforts with less intense bouts of recovery simply challenges your body in a way that traditional, steady-state training does not.
A study published in the American Journal of Physiology sheds some light on another way that HIIT burns more body fat.
"Researchers reported that six weeks of HIIT increased the amount of special proteins in muscle that are responsible for carrying fat into the mitochondria (where fat is burned away for fuel) by up to 50 percent," says Jim Stoppani, PhD, co-author of "PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days." "Having more of these proteins in muscle means that more fat can be burned up for fuel during workouts and when resting."
Try these PrayFit-crafted HIIT workouts to start building a stronger, more efficient body. And remember -- intensity is relative. Just give your best effort during the intervals. Everyone has a best -- this type of workout has you seek it repeatedly. And while most think "running" when it comes to cardio, you can perform your favorite aerobic activity in its place. Speedwalking, heavy bag work, jump rope or cycling are all perfectly acceptable substitutes for any HIIT running program you encounter. Simply apply the same training protocols to get greater benefits.
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.
GOING BACK
February 4, 2011Read: John 4
"A woman from Samaria came to draw water. Jesus said to her, 'Give me a drink.'" -- John 4:7
Call me sentimental, but today marks a year to the day of my neck surgery. Today's check-up gave me assurance of a successful operation and my physician sent me away with a clean bill of health. To celebrate, I wanted to train. But on my way to the gym, I first walked to the edge of the rehab pool. Corny, sure. But I gave my life to that water, and it returned the favor. So I guess I went back to say goodbye.
You know, I wonder if the woman ever made her way back to that well, or if Peter ever wandered off alone to dip his toe in the sea of Galilee, remembering his stroll on the water. But whether it's to remember where you've been, or what you were given, going back does a body (and soul) good. Do you need to go back? If so, go ahead. Find your well, your shore, or your pool...and just thank God for living water.
--J.P.
QUIZ KEY
Yesterday, we dished you five "true or false" questions on fitness and nutrition. Still wondering how you did? Here's the answer key:
1. You burn more calories warming the body than cooling it. TRUE 2. You cause more muscle damage walking downhill than struggling to walk uphill. TRUE 3. The longest muscle in the body is the sartorius. TRUE 4. Stretching doesn’t prevent injury. TRUE 5. The safest time of day to have a cheat meal is immediately following a workout. TRUE
PRAYFIT: A WEEK IN REVIEW Revisiting a handful of healthy-living tips
WORKOUT: A simple superset can do wonders for your arms
NUTRITION: Is it possible to have sides that are slammed with flavor and health?
GOOD AS NEW
September 17, 2010Read: 1 John 1
"If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness." --1 John 1:9
When doctors say, “You’ll be good as new,” we know what they mean. They’re taking all their knowledge and expertise and, based on their best efforts, will try and restore us to optimum health. What they don’t mean is that we’ll be as healthy as we were 10, 20 or 30 years ago. We explain to physicians what the symptoms are and where it hurts. Why do we give all that information? Well, simple…so they can know how to treat us and make us aaaaall better. And while we’re so thankful for our doctors, when they say “good as new,” deep inside we know what they mean.
Let’s imagine we’ve made an appointment with Jesus, the great physician. You’re sitting in the exam room, waiting for Him to walk in. You’re hurting. On the wall are no diplomas, no certifications — just framed pictures of the faces of others who have been there to see Him. And now you’re here. For some, this is your first time in His office. And you’re here because life has been painful. It wasn’t supposed to be this way. Maybe your marriage didn’t last, retirement was put on hold, or your health was taken away far too soon. And now you need someone to not only take away the pain, but to remove the hurt.
A light knock at the door and it’s Him. You don’t know whether to fall on your face or hug Him, so you manage to do both. He sits down next to you, and even though He knows the answer to His next question, he asks you where it hurts, and pointing at your heart, you tell Him. In your anguish, He holds your hand, and you notice the nail scars in His.
He stands and grabs His prescription pad, and you watch as He scribbles. He hands it to you and walks you to the door. You look into His eyes, and you thank Him. And with tears still in His, He says goodbye.
As you go to pay the bill, the people behind the desk tell you that there’s no charge, that your physician has paid the price in full; you’re free to go. All you have to do is fill the prescription and you’ll be good as new. And somehow deep inside, you know what they mean.
--J.P.
PRAYFIT WEEK IN REVIEW A look back at a week of healthy living solutions
PrayFit Workout of the Week: More Defined Shoulders
Stats: The ever-expanding reach of the obesity epidemic
Video: Time in the kitchen with nutritionist Dana Angelo White
Q&A: The benefits and drawbacks of using training straps
It was a great week. We're so thankful you joined us and we hope it's been an encouragement. Enjoy the weekend and we'll see you Monday. In Jesus' name, we train.
--Team PrayFit
.
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