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"For unto us, a child is born." --Isaiah 9:6

Read: Isaiah 9

Soon we'll lay down the dumbbells and set aside the running shoes, and replace them with egg nog and wrapping paper. Christmas marks the crescendo of a chorus that began the day after Thanksgiving and will fade before the dawn of the new year.

For many, Christmas is a holiday of toys, food, family and new sweaters that we won't wear 'til next year (if ever). But through all the great things that come along with this season, all of which we too love to enjoy, let's remember the cliche is true. There is a reason for the season: that God came down to our level, because we couldn't get up to His.

So let us be first to say...Merry Christmas!

And finally, we at PrayFit want to thank all of you for your prayers of support, your time spent with us daily and for your encouragement. We're so excited about what God has in store for us and for you this new year.

May the Lord richly bless you and your loved ones today and everyday. May He guide and protect all of you and we pray for abundant health for everyone, so that we may continue to boldly serve Him all the days of our lives.

--Team PrayFit

NUTRITION TIP: SUPER SWAPS

As you look for ways to avoid the all-too-common holiday weight gain, or if you're planning on changing your dietary practices in 2013, your approach doesn't need to be as drastic as you think. Eating healthy does not have to mean a complete diet overhaul. A substitution-type approach can create big improvements in the way you eat, feel and look. To get started, try swapping the following:

• Processed grains for whole grains Research shows that eating whole grains reduces the risk of many chronic diseases. When shopping for breads and pastas, look for those with "whole wheat" listed as their first ingredient. And when dining out, don't be afraid to ask your server to switch your sandwich bread or hamburger bun to whole wheat. Many sushi restaurants will even make rolls using brown rice if you request it.

• Sugary beverages for water Drinks like fruit juices and sodas are high in refined sugar and calories. Their consumption can quickly lead to excess weight gain and eventually health problems. By switching to water, you can prevent this. You will also meet one of your body's essential needs, as water is required for carrying out most of its daily functions. If you'd prefer a bit of flavor, try adding some lemon. Aim for half your bodyweight in ounces of water each day.

• Empty calorie snacks for protein Foods high in processed carbs and fats yet low in nutrients are said to contain empty calories. They provide little to no benefit to our health and can easily lead to weight gain and the maladies that come along with it. Cookies, chips and candy are a few examples of snacks you'll want to swap out. By considering foods high in protein as an alternative -- like trail mix, yogurt, or natural beef jerky -- you will be giving your body a nutrient it needs to build and repair while satisfying your hunger in the meantime.

Amanda McDermott is an ISSA-certified Specialist in Fitness Nutrition and the owner of Feed My Body, a nutrition coaching program. Learn more at feedmybody.com and facebook.com/feedmybody.

>> The PrayFit Daily will continue on January 7, 2013. To sign-up, or to get friends on our subscriber list, click here. For now, you can stay with us on Facebook, Twitter, HeavenUp and YouTube. And for a final look at how your health can be used as a means of praise, click 'play' to hear from founder Jimmy Peña.

Election Day Prayer

With today being election day, we have no higher calling than to stop and ask the Lord for His blessing. Together with close to 50,000 others, we join hands and circle around Max Lucado as he prays for the country:

Dear Heavenly Father,

You have given us this promise: ”...if my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then will I hear from heaven and will forgive their sin and will heal their land.” (2 Chronicles 7:14)

So, we pray to you. We turn from evil and look to you, our God. Please:

Unite us

Strengthen us

Appoint and anoint our next president

In the name of Christ we pray,

Amen

SNACK SWAP: PITA CHIPS AND PRETZELS Snack foods don't have to be unhealthy. Use this healthy substitution to limit

Pita chips are only a marginally better choice than potato chips because they have a bit less fat, but you usually get a similar amount of calories per portion. Unless they’re made from 100% whole-grain pita bread, it’s just another source of refined grains, which during processing have been stripped of many of the nutrients that you would get from whole grains, such as vitamin E, magnesium, and fiber.

The same goes for pretzels –- yes, these are a low-fat food, but they’re usually made from refined flour.

Better bet: 100% whole-grain pita chips or pretzels made from 100% whole wheat. Even better, use zucchini or celery sticks, bell pepper strips, cucumber slices, or carrot chips (look for them by the bagged salads in the supermarket) to scoop up your salsa or hummus.

Emily Ann Miller, MPH, RD is a registered dietitian and works at a Washington, DC-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 Washington, DC area. You can view more of Emily’s nutrition tips and updates by following her on Twitter, @EmilyAMillerRD.