Our Baggage Handler

"Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own." --Matthew 6:34

Read: Matthew 6

We sure do like our baggage. Ever notice the reluctancy of airline passengers to part with their carry-ons? My chocolate lab Josey is more likely to give up a fresh T-bone. When it comes to personal property, we growl "mine", no matter how short the flight. Separate us from what's "rightfully" ours and somehow the sky is falling (even at 30,000 feet, which is where this entry was written).

When you think about it, the purpose of the flight is not the flight, but a safe landing. The pilot doesn't need anything we lug on board to get us where we need to go. (You know where I'm going with this.)

If you're like me, you'd be better off to check some of life's luggage. Worry weighs us down and fear fogs our vision; good thing God doesn't need a co-pilot. In fact, I think I'll take my plastic pilot wings back to my seat. We still have a ways to go.

--Jimmy Peña

Question: Isn't it amazing that the only One who is capable of handling our baggage is the one who navigates our destiny? What carry-ons do you need to leave behind this week? Try checking in your carry-ons of finances, relationships, and of course, health.

6 WAYS TO CONTROL CHOLESTEROL By Emily Ann Miller, MPH, RD

What is cholesterol? Cholesterol is a fat‐like substance needed for good health. However, too much cholesterol in the blood can increase your risk of heart disease. Your body makes all of the cholesterol that it needs, but we also get cholesterol through food.

What makes my cholesterol high or low? Some influences on our cholesterol are out of our control: heredity, age, and gender. But other things, such as weight, physical activity, and diet, affect cholesterol.

Here's how you can eat to keep your cholesterol at healthy levels.

1 Eat less trans fats and saturated fats Trans fats are found in many fried foods, margarines and shortening (e.g., Crisco), commercial baked goods (muffins, cakes, cookies), and packaged processed foods. Saturated fats are high in animal foods: whole milk, regular cheeses, cream, butter, lard, fatty or processed meats (ribs, ground beef, fatback, bacon, sausage, bologna, hot dogs), and poultry skin. They are also high in palm oil, palm kernel oil, and coconut oil.

2 Eat more unsaturated fats These are found in vegetable oils (especially olive and canola oils), soft margarines, fish, peanut butter, nuts and seeds, and avocados.

3 Eat more omega-3 fats The best sources are fatty fish like salmon, trout, sardines, herring, mackerel, and tuna. Other good sources are canola oil, ground flaxseed, walnuts and walnut oil, wheat germ, and pine nuts. Aim for two 4‐oz. servings of fatty fish per week. A fish oil pill is another option ‐ check with your doctor or a registered dietitian to see which one is right for you. Look for one with at least 500 mg of EPA/DHA omega‐3s per pill.

4 Eat more soluble fiber Good sources are oats and oat bran, beans, barley, sweet potatoes, broccoli, brussels sprouts, apples, pears, oranges, and dried plums.

5 Eat more plant sterols Aim for about 2 grams per day. Many foods are now fortified with plant sterols such as orange juice, milk, yogurt, and breakfast bars.

6 Limit alcohol Keep to one drink per day for women and two drinks per day for men.

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.

Baggage Handler

"Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own." --Matthew 6:34

Read: Matthew 6

We sure do like our baggage. Ever notice the reluctancy of airline passengers to part with their carry-ons? My chocolate lab Josey is more likely to give up a fresh t-bone. When it comes to personal property, we growl "mine", no matter how short the flight. Separate us from what's rightfully ours and somehow the sky is falling (even at 30,000 feet).

When you think about it, the purpose of the flight is not the flight, but a safe landing. The pilot doesn't need anything we lug on board to get us where we need to go. (You know where I'm going with this.)

If you're like me, you'd be better off to check some of life's luggage. Worry weighs us down and fear fogs our vision; good thing God doesn't need a co-pilot. In fact, I think I'll take my plastic pilot wings back to my seat. We still have a ways to go.

--Jimmy Peña

Question: Isn't it amazing that the only One who is capable of handling our baggage is the one who navigates our destiny? What carry-ons do you need to leave behind this week? Could be in the area of finances, relationships, and of course, health.

WORKOUT OF THE WEEK: CALVES

One popular bodybuilder once quipped that the only people who train calves are people who already have them. However exaggerated the claim, there is some truth to the fact that calves are an oft-neglected bodypart in our training schedules. While so many are unlikely to skip workouts for their arms, you're not likely to find anyone rearranging their social schedules for calf day. We understand. Calves are a frustrating bodypart to train and even tougher to grow. These muscles are worked exhaustively over the course of a day and can become highly resistant to traditional training (unless you already have calves, that is!). And while there is no one routine to achieve stronger-looking calves, this basic, once-per-week, five-week cycle can provide just the type of challenging stimulus that can set you on the right path.

After these five weeks, you can move your calf training into the gym where machines and additional equipment can provide a new spark for progress. We'll take your before and after pics at [email protected] but you're on your own for finding a reliable masseuse!

Week 1: Standing calf raise No fancy physiology. From a standing position anywhere, simply press up onto the balls of your feet and return your heels to the floor. Repeat this for 5 sets of 20 reps.

Week 2: Standing calf raise Same as week one, only change the pace slightly. "Power" up onto the balls of your feet, hold the contraction for two seconds, and take 2-3 seconds to lower your heels back to the floor. Repeat for 5 sets of 12-15 reps.

Week 3: Single-leg calf raise Repeat your Week 1 protocols, only doing one leg at a time.

Week 4: Single-leg calf raise Repeat your Week 2 protocols, only doing one leg at a time.

Week 5: Single-leg calf raise (on step) Place the ball of one foot on the edge of an elevated surface like a step or the curb. This allows your heel to fall below the level of your toes, placing an additional stretch on the calves. Perform five sets on each leg to failure, or the point at which you can no longer complete reps without bouncing.

--Perform these workouts on "off" days or on your regularly scheduled leg day, after your other exercises. More advanced trainers can try doing these routines twice per week. >> FITNESS: Click here for more workouts, fitness tips and exercise descriptions!