I'LL DRIVE

August 25, 2011Read: Psalm 139

"I praise you because I am fearfully and wonderfully made." --Psalm 139:14

"Jimmy, you drive." Those three innocent words used to cause me serious panic. Well, it wasn't so much what was said, but who said it. Growing up, whenever the family went anywhere, Dad drove. In fact, I can probably count on one hand the number of times he didn't. But on the other hand, when I got old enough to drive, he'd surprise me and want to take my truck.

Don't get me wrong, it wasn't so much the driving that worried me, but it was the condition of my truck. See, I wasn't a neat freak. Alright, that's putting it mildly. I was kinda messy. (My mom and Loretta are both nodding and shaking their heads right about now.) And whenever Dad caught me off guard, his disappointment in how I was taking care of the truck he gave me was like a dagger.

See, to Dad, that truck was more than something to get me from here to there. It was a gift that he practically built with his own hands. And my negligence might as well have been a blow to the gut. Speaking of, at PrayFit, we believe that our effort to be healthy, whether it be to lose weight or lower our blood pressure, is a way to show God just how thankful we are for the body He made to get us through life. Hypothetically speaking, if God asked us to take Him from here to there, in what condition would He find us? On second thought, since He lives inside our hearts, that's not all that hypothetical after all.

--J.P.

Q&A: FRUIT'S FINAL DESTINATION A healthy solution for overripe produce

Q: I often end up with a lot of fruit going bad around my house. It's not because I don't eat it -- it's because I don't eat it fast enough. Should I just buy less?

A: "A blender or food processor is a great destination for surplus fruit or fruit that is overripe but not yet spoiled," says PrayFit contributing nutritionist Emily Ann Miller, MPH, RD. "Many people tell me that they hesitate to buy too much fresh produce because they cannot use it quickly enough before it goes bad, but you can make a delicious, healthy smoothie out of those surplus berries or those bananas that are getting soft."

Here's Miller's fix: "Combine one cup of plain, non-fat yogurt or Greek yogurt with 1-2 cups of fruit, a few ice cubes, and blend to the consistency you desire. You may freeze the fruit first and choose to omit the ice. Boost the nutrients in your drink by adding 1-2 tablespoons of toasted wheat germ or flaxseeds, or 1 tablespoon of nut butter. Spices such as cinnamon, nutmeg, and cloves lend flavor as well."

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.

>> "PRAYER" FIT: Stop by the prayer requests forum to share issues that are heavy on your heart, or simply to read up and pray for others.

VACANT HEART

January 13, 2011Read: 1 Corinthians 3

"...the spirit of God lives in you." --1 Corinthians 3:16

Image is everything, right? Just ask those who worked at the Ritz-Carlton during the depression. After the crash of 1929, when neighboring store fronts were closed and out-of-business signs were in full view, it was business as usual at the Ritz (or so it seemed). Management asked the few remaining staff to turn on all the guest room and ballroom lights, so it would appear from the streets that the hotel was unaffected by the economic tragedy when, in truth, the heart of the hotel was empty.

Can you relate? I know I can. If you're like me, you sometimes turn on your smile and muster up that charm in order to hide what's really going on inside...or what's not. We don't want anyone to know when we're low on energy, short on answers and slow to joy. No matter what, we're open for business!

But God knows our hearts and loves us despite them. He understands when we feel empty, and filling that vacancy is His specialty.

--J.P.

5-STEP FRIDGE MAKEOVER

Body makeovers start in the kitchen. So for 2011, it’s out with the old and in with the new for your fridge and freezer. We’ve got five things to scratch off your shopping list and five fresher, healthier, and more affordable things to put in their place.

OUT 1. Sugar-sweetened soda 2. Yogurt with artificial sweeteners 3. Imported, out-of-season produce 4. Mayo, soy sauce and ketchup 5. Frozen entrees

IN 1. Sparkling water 2. Nonfat plain Greek yogurt 3. Domestic (or local), seasonal fruits and veggies 4. Hummus, lite soy sauce, salsa 5. Homemade frozen chili, soup or casseroles

Soda You can save 100 calories per serving by swapping out soda and other sugar-sweetened beverages for sparkling water or seltzer. If you typically drink one can per day, the switch can lead to 10 pounds lost in 2011!

Yogurt You’d be shocked how many low-calorie yogurts use artificial sweeteners to keep the calories down. Plain Greek yogurt doesn’t have any added sweeteners (artificial or otherwise) and it’s higher in protein. Sweeten it up yourself with fresh fruit or a drizzle of honey.

Produce Just because you can buy things like blueberries, asparagus and tomatoes in the dead of winter doesn’t mean you should. Buying produce in season and as locally as possible ensures that it’s fresh and nutritious. Eating with the seasons also helps you get in a wide variety of fruits and veggies throughout the year.

Condiments Folks tend to forget that condiments count! They can add gobs of fat and sodium to your day. There’s nothing wrong with a little mayo, regular soy and ketchup on occasion but for daily use get more nutrients. Spread hummus on sandwiches, make stir-fry with 40 percent less sodium, and kick up the flavor of chicken, eggs, or rice dishes for only a few calories with salsa.

Frozen Entrees Take a look at the sodium content on a typical frozen meal – even the lowest-sodium varieties contain over 25 percent of your daily needs. How about real home cooking instead of preservatives? Sure, it takes some extra time to prepare, but the health benefits are a huge reward. It’s undeniably time well spent!

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.