Since 2009
THE PRAYFIT DEVOTION
Do You See Yourself?
"The Lord looks at the heart..." --1 Samuel 16:7
Read: 1 Samuel 16
Last week when PrayFit VP Eric Velazquez described seeing his resemblance in his daughter's faces, this weeping writer fought back tears. He said, "Jimmy, it's one thing to know they're your own flesh and blood, but when you start to see yourself, it's simply amazing. I'm at a loss for words." That says a lot coming from Eric, arguably one of the best writers in the country.
But you know, I want to be like Mya and Ella. Not that I want to look like Eric (handsome as he is), but the only thing I want more than being a dad one day is to be a child that resembles his Father.
Friends, as we end this work week, we hope that's the message you've heard here at PrayFit. Some enjoy the fitness tips, others the recipes. But don't miss this: Nothing matters unless we have Jesus in our hearts. If we're at a loss for words, our approach to wellness merely serves as a back-up to A) praise Him with our lives and B) help spread the gospel. Despite our highest highs and lowest lows, when He looks at us, it's His own reflection He longs to see.
--Jimmy Peña
"Lord, we love you. Our utmost desire is for you to live in our hearts. We seek your resemblance. See yourself, we pray. Amen."
WEEK IN REVIEW
FAITH >> CUT TO THE CHASE: Let's follow Him so close that we're covered in His dust >> BREATHLESS: When we breathe it all out, He breathes it all in
>> WHAT CAN I BRING?: The One who matters most is the one that doesn't count
>> A DANGEROUS PRAYER: What will you do with the opportunity to live more healthfully?
FITNESS >> WORKOUT: Use this home-based routine to start the year with a sweat
>> EXERCISE: An in-depth look at one of the best exercises for your core
>> NUTRITION TIP: How to sneak more fruits and veggies in your diet
26.2...THE FINISH
July 19, 2011Read: 1 Corinthians 9
"Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize." --1 Corinthians 9:24
Twenty-six miles. Well, 26.2 to be exact. Driving back from San Diego, Loretta checked the online results for her first marathon. The four hours and 14 minutes it took her to run a little over 26 miles represented the culmination of countless days and weeks of preparation and sacrifice. And for a non-runner like her husband, it represented four hours and 14 minutes of pride and excitement.
Finding my perfect place on the course, I hunkered down. With camera in hand, I anxiously awaited the love of my life to turn the corner and head for home. And as I waited, I took some notes. It just so happens that a marathon is to a fitness writer what a farmer's market is to a chef; plenty of ingredients from which to choose.
Oh, and yes, Loretta turned the corner indeed. Just like I knew she would. With a flushed face, she put one foot in front of the other and ran right to me. Well, she finished the race, of course, but I took her home. All things being equal, somehow I think God understands the marathon.
--J.P.
FIT FEEDBACK
This week we're going to talk about the marathon (inspired by a PrayFit member's encouraging e-mail today) and it sparks a good question: What is your sport of choice? What do you enjoy doing to stay in shape and, more importantly, what kinds of things would you like us to focus on here at PrayFit? Walking, running, lifting, swimming, diets, recipes? Tell us in the comments section below. We are here to help you get closer to the Lord and healthier in the process. And finally, we're scheduling church visits around the country beginning September. Please talk to your pastor about PrayFit founder Jimmy Pena speaking at your church or community center and have them contact us direct at [email protected]. We'll look forward to hearing back from you!
40 DAYS & NIGHTS
March 9, 2011Read: Luke 4 "...man does not live on bread alone." --Luke 4:4
Moses spent 40 days and nights atop Mount Sinai before bringing down the law. Elijah walked 40 days and nights in a valley on his way to the mountain. And most importantly, Jesus fasted and prayed for 40 days and nights in the desert before He began His ministry.
Of the many lessons these stories teach us, I think it's the fact that no matter where we are -- mountain-top moments, life's lowest valleys or the day's deserts -- it's God who meets us there and prepares us for what lies ahead. Truth is, it's our availability, not our ability, that matters most in all our days and nights.
--J.P.
10 WAYS TO COOK CAJUN
By Dana Angelo White, MS, RD, ATC
Looking to spice up your food Cajun-style? The sassy mix of black pepper, red pepper, garlic, paprika and dried herbs is good for more than just gumbo and jambalaya — here are 10 ways to add some Cajun to your cooking.
1. If you don’t have some on hand, make your own Cajun Spice Mix.
2. Sprinkle over freshly popped popcorn.
3. Mix with canola oil, brush over salmon, then grill.
4. Mix with ground turkey breast or 90 percent lean ground beef, Dijon mustard, and finely chopped red onion for a jazzed up burger.
5. Give oven fries a kick when they’re hot out of the oven.
6. Whisk with low fat ranch dressing to serve over a grilled chicken salad.
7. Make a one-pot Cajun shrimp dish – ready in less than 10 minutes!
8. Mix with nonfat Greek yogurt as a dip for veggies or baked potato topper.
9. Combine with crabmeat and cream cheese for surprisingly delectable party food.
10. Use on its own or mix with other favorite spices to make a dry rub for chicken, fish, steak, pork, corn on the cob or thick slices of vegetables.
TELL US: How do you use Cajun spice blend?
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.
PREGNANT WITH PURPOSE
February 16, 2011Read: Luke 1
"When Elizabeth heard Mary's greeting, the baby leaped in her womb." --Luke 1:41
Though he couldn't yet see, he was already focused. And though he couldn't yet walk, he jumped. You see, Jesus was in the room, and John knew it. So, let's face it: Elizabeth was pregnant with purpose.
It's true...Jesus in a room makes all the difference. When it comes to our jobs, school and even our health, when our purpose walks in, we know it. Sure, someday we'll all bow, but until then, let's jump.
--J.P.
NUTRITION: STIR-FRY BASICS "Wok" this way for healthy, easy-to-prepare meals
Stir-fry is a quick and easy weeknight dinner. They make a well-balanced meal with a bit of protein, tons of veggies and healthy carbs from rice. We’ll run you through the basic steps to get you started, then share a few ideas to liven things up.
A basic stir-fry is made from a protein and veggies. The slicing and dicing takes a little time; you can do it either the night before or in the morning work to save some time in the evening. In a pinch, look for pre-sliced veggies in your grocery store’s produce section.
Once the ingredients are prepped, here are your basic steps:
Heat oil: Heat up your wok with a touch of oil. Use a flavorless oil with a high smoke point, like canola or grapeseed. This is what makes or breaks the calories of your stir-fry. Remember, every tablespoon of any oil contains 120 calories, so use it sparingly!
Add protein: Raw foods like beef, pork, fish, shrimp, tofu and chicken should be cooked first. Don’t forget to brown all sides of the food to create flavor.
Add veggies: Add veggies and cook them until just tender — overcooking will destroy important vitamins, not to mention flavor. Whatever mixture you choose, cut veggies in so they’ll all finish cooking at the same time. For instance, carrots take longer to cook than snow peas, so they should be cut smaller.
Add flavor: A touch of soy sauce or spices to finish it off.
Serve over carbs: Cook up some healthy carbs like brown rice or rice noodles to serve your stir-fry with.
The Protein If you’re used to using chicken, shake it up by using beef or pork. Or try shrimp, which is ridiculously low in calories. If you’re looking for a Meatless Monday dish, try a using extra-firm tofu. It contains the same amount of protein as chicken or beef, but without the cholesterol.
The Veggies Carrots, broccoli, cauliflower, onions, snap peas, bell peppers, water chestnuts, baby corn or peas…the possibilities are endless! Use as many or as few veggies as you want. If you’re cooking for kids, you may want to choose only a few veggies (younger kids especially like simpler dishes). Remember, the more colors you have, the more vitamins and minerals you’re taking in.
Flavor Some simple flavor enhancers include garlic, ginger, chili sauce, chicken stock, rice vinegar, dry sherry, scallions and hoisin sauce. Dana’s stir-fry secret is to use a tablespoon of natural peanut butter and let it melt in with soy sauce – delicious!
The Carb Choose brown rice for some extra whole grain goodness. Remember to read the cooking instructions as it takes a bit longer to cook up than white rice. For a change of pace, try serving over whole grain pasta or rice noodles. Keep portions to no more than 1 cup per person of whichever cooked carb you choose.
--Dana Angelo White, MS, RD, ATC
TEMP HOUSING
January 27, 2011Read: 2 Corinthians 4
"So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, and what is unseen is eternal." --2 Corinthians 4:18
During a recent book tour and business trip, I spent a couple weeks in a particular city helping an important client. He was gracious to put me up in a very nice condo while I was there. But, despite my short stay, anyone who knows me knows I don't travel well, and the more like home I can make things, the better. So Loretta sent me with my favorite movies, books, my pillow...basically, anything from home I could fit in my carry-on, I took.
But no matter how much I tried, that condo still felt foreign. Despite what I dressed it up with, it was nothing more than temp housing. Nonetheless, I kept it as clean as possible during my stay simply because of the client I represented.
You know, there's a reason why this world feels foreign, and these bodies like temp housing: they are. But because of Who we represent, best we can do is take care of them during our short stay. We'll be home soon enough.
--J.P.
LEMON DROPPED
What’s better than the tangy and sour pucker of a juicy lemon? I love them so much I’ve got my own lemon trees. There’s more to this fruit than just lemonade — learn why these citrus fruits are so good for you, and how to use them everywhere from appetizers to desserts.
What, Where & When Brought to North America by Christopher Columbus, lemons played a very important role for centuries, providing vitamin C and protecting sailors from the nutrient deficiency known as “scurvy.”
California and Florida are the leading producers in the U.S., with peak season running through the winter months.
Lemon trees can be identified by electric green and oval-shaped leaves (they make beautiful greenery for flower arrangements). When producing fruit, the tree’s tiny white flowers omit a citrus perfume as they bloom.
Common varieties include Eureka, Ponderosa and Lisbon. A slightly less well-known variety is the Meyer lemon, a crossbreed between a lemon and an orange. Native to China, the juice is sweeter and less acidic. They’re divine for salad dressings, sauces, drinks and desserts. You’ll typically find these lemons in your grocery store in the early spring.
Nutrition Facts The juice of one lemon packs in the flavor for only 12 little calories and more than 35 percent of your daily needs for vitamins C. Lemons also contain fiber, B-vitamins, magnesium, health-protecting flavonoids, and the antioxidant limonene. Limonene is believed to have anti-cancer properties, but more research is needed.
What To Do With Lemons Lemons are so extraordinary because they know no culinary boundaries. From sweet and savory, cakes and cookies to main courses and cocktails, the juice, pulp and peel add the perfect hint of brightness and acidity. Use the juice to perk up sautéed or roasted veggies or melt down with sugar to make lemon simple syrup for drinks and desserts. Use the grated zest to liven up cream cheese, give flavor to marinades, or add flecks of flavor to cookies.
Shopping Tip Choose lemons that are bright yellow, firm, plump and heavy for their size. Store for up to a week at room temperature or in the refrigerator drawer for 2-3 weeks.
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.