Since 2009
THE PRAYFIT DEVOTION
What the Maker Knew
"I praise you for I am fearfully and wonderfully made. Your works are wonderful, I know that full well." --Psalm 139:14
Read: Psalm 139
When God the Creator put the finishing touches on our unique souls, He knew. He knew we'd scrape our shins, disobey parents and upset friends. He knew our kids would reject us, enemies would haunt us and our memory would fail us; and all before losing life's final war with pain. He knew, but that didn't stop Him.
He proceeded to count hairs on heads then fingers and toes. He added color to eyes, dimples on chins and swivels to hips. Why didn't He stop? He knew that what life rejects, Christ accepts. Someday in Heaven, you and I will see just what became of us the day we finally believed what the Maker already knew.
--Jimmy Peña
In Matthew West's song, "Wonderfully Made" he sings: "You don't have to wonder, you are wonderfully made. Perfectly beautiful in every way. Wonderfully, wonderfully, made. You're anything but typical, it's true. They ain't seen anybody quite like you. God never makes a mistake. You are wonderfully, wonderfully made."
How should the fact that God -- The Maker -- says we're wonderful help us through our day? How should that mold and shape our health and fitness?
GREEN POWER: Kale & Cilantro
Harness the power (and flavor) of kale and cilantro
It's time to get your greens -- or more of 'em, as it were. By finding new ways to get kale and cilantro into your nutrition plan, either by adding them to salads and casseroles, you can get much needed immune help and vital nutrients.
Feels Like Redemption
"We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance and endurance produces character, and character produces hope and hope does not disappoint." --Romans 5:3-5
Read: Romans 5
Exercise is not good for you. Yes, you read that right. Strictly speaking, it's downright harmful. Take running, for instance. It's traumatic, and the breakdown puts the body at an extremely vulnerable state. But what? It's only how the body comes back from a beating that proves its worth.
Speaking of tough exercises, try and name one biblical character that didn't run into problems. Do you notice that each person that comes to mind was likely restored to become a more effective God follower?
Healing, repair, growth, strength: descendants of diligence and progenies of prudence. The next time you're sore from a workout or when your soul hurts from tribulation, whisper to yourself, "Feels like redemption".
--Jimmy Peña
PrayFit Poll: Thank you so much to everyone for participating in our informal poll yesterday. If you missed it, here is the link Monday's entry so you can provide your feedback. We very much appreciate your input.
RECIPE OF THE WEEK: Roasted Brussels Sprouts with Apples and Onions
Most people don’t eat as many vegetables as they should and an easy, more enjoyable way to get enough at a meal is to roast them. Broccoli, cauliflower, bell peppers, onions, carrots, collards, kale, sweet potatoes, squash –- there are so many options! Starchier veggies (carrots, sweet potatoes, squash) tend to take longer to cook, but the smaller you cut any vegetable, the quicker it will cook. One of my favorite combos for roasting is brussels sprouts with apples and onions. The sweetness of the apples balances the sprouts, which some people find mildly bitter.
Ingredients: • 2 cups fresh brussels sprouts • 1 large apple • 1 medium onion • 1½ tablespoons canola or olive oil • salt and pepper to taste
Directions: Preheat oven to 350ºF and line a jelly roll pan with aluminum foil, then spray the foil with cooking spray. Cut the stem ends off of the sprouts and cut them in half (or quarters if they are large). Core the apple and cut into ½-inch chunks (no need to remove the peel, there are a lot of nutrients in there!). Chop the onion into ½-inch chunks. Put the sprouts, apples, and onions on the aluminum foil in the pan, then drizzle everything with oil and lightly season with salt and pepper, stirring everything together. Roast for approximately 20 minutes, and continue to cook at 5-minute intervals as needed until sprouts are beginning to brown and the apples and vegetables are fork-tender. You may need to cover with foil partway through if they are getting too brown. Serves 4.
Approximate nutrition information per serving: 105 calories, 5.5g fat (0.5g of which is saturated), 15mg sodium, 14g carbohydrate, 3g fiber, 2g protein. (Adding ½ tsp. salt adds 290mg sodium/serving, adding ¼ tsp. salt adds 145mg sodium/serving.)
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.
Rattle Some Chains
"Then I heard the Lord asking, 'Whom should I send as a messenger to this people? Who will go for us?' I said, 'Here I am. Send me.'" --Isaiah 6:8
We often pray for God to send us where He wants us to go. You've probably said, "Here I am Lord...send me." Well, when Paul was put in prison, he kissed the walls. He figured he had a captive audience, and if this is where God wanted him, he was gonna rattle some chains.
So take a look around you. Survey your surroundings. Do you have a captive audience? Oh, you may not be in prison, but perhaps God has cleverly placed you right where He wants you. Any family members come to mind? What about your next door neighbor, or that handful of people you see each day at the gym. Would Paul consider them captive? Well, whoever it may be, perhaps it's time to kiss the walls and rattle some chains. Besides, you and I keep praying, "Here I am Lord, send me", but maybe He already has.
--Jimmy Peña
PRAYFIT NUTRITION TIP: Fruits & Veggies by Emily Ann Miller, MPH, RD
Let’s be honest...most Americans do not eat enough fruits and vegetables. The federal government’s new Dietary Guidelines say that we should fill half of our plate with fruits and vegetables. Not only does this add a lot of nutrients and not a lot of calories, but it makes our meals colorful and more appealing. Here are some easy, thoughtful ways to bump up your fruit and veggie intake without simply picking up a cucumber and crunching away.
>> Add vegetables to omelets or scrambled eggs, pasta sauce, macaroni and cheese (try broccoli and tomatoes), soups, and sandwiches
>> Add fruit to smoothies, pancake and muffin mix, cereal and milk, yogurt, oatmeal, and salads
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.
Don't Miss This Boat
“We worked hard all night and caught nothing.” --Luke 5:5
Read: Luke 5
Tired, worn, done. In that order. All that work and nothing to show for it. Peter's hands were as raw as they were empty, and the last thing he wanted to do was try again. But Jesus wouldn't let him quit -- not on his watch. In fact, Jesus said, "Now go out to where it's deeper and let down your nets to catch some fish." (v.4)
You know how Peter feels. You're struggling with your health. You've been fishing all night for the right plan or diet but you can't catch a break; not even a nibble of hope. But Peter didn't catch boat loads because of fancy nets and the newest bait. He caught his catch because he trusted, tried again and went deeper. I say we draw a line in the sand. As a matter of fact, Peter's pushing away from the shore. They're calling for you. If you hurry, you can make it.
--Jimmy Peña
Question: Peter's catch isn't point of the story; neither is your physique. So what is? And since Peter's successful catch wasn't required for heaven, why was it important to Jesus?
RECIPE OF THE WEEK: Tangy Carrot Slaw
This makes for a quick, nutritious dish that is a combination of crunchy, soft, sweet, and tangy, and it’s easy to vary the ingredients based on personal preference. Shredded carrots are sold near the bagged salads. This recipe is also good with chopped apple.
Ingredients: 1 (10-oz.) bag shredded carrots 1 (14-oz.) can chickpeas ½ cup raisins or dried cranberries ¼ cup roasted, unsalted sunflower seeds 2 tablespoons olive oil 3 tablespoons fresh lemon juice salt and pepper to taste
Directions: Drain and thoroughly rinse the chickpeas, then add to carrots, dried fruit, and sunflower seeds. Whisk together the olive oil and lemon juice and add salt and pepper, then toss with the other ingredients. Serves 6. Best if eaten within 1-2 days.
Approximate nutrition information per serving (not counting salt and pepper to taste): 210 calories, 8g fat (1g saturated), 120mg sodium*, 32g carbohydrate, 5g fiber, 5g protein.
FOOD TIP: A recent study showed that thoroughly draining and rinsing canned beans in a colander can remove up to 40% of the sodium. This tactic should also work for many canned vegetables. Or, you can buy no-salt-added canned veggies and beans, which are becoming increasingly more available.
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.
Feels Like Redemption
"We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance and endurance produces character, and character produces hope and hope does not disappoint." --Romans 5:3-5
Read: Romans 5
Exercise is not good for you. Yes, you read that right. Strictly speaking, it's downright harmful. Take running, for instance. It's traumatic, and the breakdown puts the body at an extremely vulnerable state. But what? It's only how the body comes back from a beating that proves its worth.
Speaking of tough exercises, try and name one biblical character that didn't run into problems. (Go ahead and save your breath). But did you notice that each person that came to mind was likely restored to become a more effective God follower?
Healing, repair, growth, strength: descendants of diligence and progenies of prudence. The next time you're sore from a workout or when your soul hurts from tribulation, whisper to yourself, "Feels like redemption".
--Jimmy Peña
RECIPE OF THE WEEK: Roasted Brussels Sprouts with Apples and Onions
Most people don’t eat as many vegetables as they should and an easy way to add a side of veggies at a meal is to roast them. Broccoli, cauliflower, bell peppers, onions, carrots, collards, kale, sweet potatoes, squash –- there are so many options! Starchier veggies (carrots, sweet potatoes, squash) tend to take longer to cook, but the smaller you cut any vegetable, the quicker it will cook. One of my favorite combos for roasting is brussels sprouts with apples and onions. The sweetness of the apples balances the sprouts, which some people find mildly bitter.
Ingredients: • 2 cups fresh brussels sprouts • 1 large apple • 1 medium onion • 1½ tablespoons canola or olive oil • salt and pepper to taste
Directions: Preheat oven to 350ºF and line a jelly roll pan with aluminum foil, then spray the foil with cooking spray. Cut the stem ends off of the sprouts and cut them in half (or quarters if they are large). Core the apple and cut into ½-inch chunks (no need to remove the peel, there are a lot of nutrients in there!). Chop the onion into ½-inch chunks. Put the sprouts, apples, and onions on the aluminum foil in the pan, then drizzle everything with oil and lightly season with salt and pepper, stirring everything together. Roast for approximately 20 minutes, and continue to cook at 5-minute intervals as needed until sprouts are beginning to brown and the apples and vegetables are fork-tender. You may need to cover with foil partway through if they are getting too brown. Serves 4.
Approximate nutrition information per serving: 105 calories, 5.5g fat (0.5g of which is saturated), 15mg sodium, 14g carbohydrate, 3g fiber, 2g protein. (Adding ½ tsp. salt adds 290mg sodium/serving, adding ¼ tsp. salt adds 145mg sodium/serving.)
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.
What Can I Bring?
"They all ate and were satisfied." -Mark 6:42
When the crowds grew hungry, can't you just see the disciples on their tip-toes counting heads? I wonder what number they reached before they realized they were outnumbered? But just to be sure, they decided to count inventory of the basket. "Two, three, four...nope, we're sure of it. Five loaves, two fish."
If you're like me, depending on the day, you've been both the worried disciple and the hungry crowd. In either case, the only one we can ever count on is the only one not counting. But somedays, I feel like the young boy don't you? Imagine him for a second. Little did he know that when his mom packed his bag that morning, he would literally hand it to God.
And while we don't hear the disciples say, "Thanks kid!" or "Glad you didn't come empty-handed, son," I like to imagine that after he got squeezed between the disciples and pushed to the back of the crowd, he found a nice spot on the hill with a good view. Grinning, he put his chin in his hands and watched God make a miracle out of his lunch.
We never know what the day has in store, but we do know what we bring to the day, spiritually and physically. (Let's remember to bring it.) And while we may not get applause, make sure to stick around to watch God do what only He can do with your life, and save me a seat. And oh, did you notice the verse? "They all ate." You never know, maybe the boy grinned with his mouth full, and maybe Jesus Himself brought the little guy his meal. But what we do know for certain is that our work never goes unnoticed (at least not by the one who doesn't count.)
—Jimmy Peña
PRAYFIT NUTRITION TIP: Fruits & Veggies by Emily Ann Miller, MPH, RD
Let’s be honest...most Americans do not eat enough fruits and vegetables. The federal government’s new Dietary Guidelines say that we should fill half of our plate with fruits and vegetables. Not only does this add a lot of nutrients and not a lot of calories, but it makes our meals colorful and more appealing. Here are some easy, thoughtful ways to bump up your fruit and veggie intake without simply picking up a cucumber and crunching away.
>> Add vegetables to omelets or scrambled eggs, pasta sauce, macaroni and cheese (try broccoli and tomatoes), soups, and sandwiches
>> Add fruit to smoothies, pancake and muffin mix, cereal and milk, yogurt, oatmeal, and salads
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.
WHEN HE KNOCKED
"Here I am! I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and eat with him, and he with me."— Revelation 3:20
It was a typical day when Jesus knocked on my heart's door. I wasn't expecting company, so when He knocked, I hesitated. Looking through the peep hole, I wasn't exactly sure what to do, so I paused. Again, He knocked gently. As I slowly opened the door to invite Him in, I admit, I was a bit embarrassed at what He walked into. I had plenty of grudges lying around, and the smell of fear lingered heavy in the air. Quickly trying to clean the place up, I asked if I could get Him anything, but He just made his way through the halls. (He seemed to know His away around.)
He first walked by my room of regrets. "Ugh, why didn't I keep that door closed?", I grumbled. Then my shoulders drooped when He saw all of the corners where I stood in compromise. "I'm sure He'll want to leave now", I resigned.
But the next thing I knew, we were in the backyard. I seldom went out there. He led me to the garden of Grace that He himself had planted. He said this garden will never die, and that I should spend time there each day. I nodded.
Then to my surprise, when we walked back inside, everything was made new. What was once a den full of doubts had become a living room of faith. It even had a new room; a Master bedroom. He said if I'd let Him, that's where He'd stay.
I'm so glad I let Him in that day. He's the resident king in the castle of my heart. I don't always act like I know that, but He shows me the garden everyday. And I nod.
--Jimmy Peña
>> IN CASE YOU MISSED IT: Today marked the official, global release date of PrayFit's 33-Day Total Body Challenge DVD byLionsgate. View the trailer by clicking here, or order yours immediately by visiting Amazon. Share the news with your pastors, small groups, friends and relatives!
RECIPE OF THE WEEK: SAUTEED KALE Go green with this health-filled, spicy spin on kale
Serves: 4
Ingredients: 1 tablespoon extra virgin olive oil 2 bunches kale, trimmed and chopped 2 cloves garlic, minced 1 tablespoon balsamic vinegar Sea salt and freshly ground black pepper to taste
Directions:
Heat oil in a large skillet over medium-high heat. Add kale, season with salt and pepper and sauté for 2-3 minutes. Add garlic; reduce heat to medium and cook, turning frequently for an additional 5 minutes. Add vinegar and continue to cook until kale is just tender, about 5 minutes more.
Nutrition information per serving: Calories: 103 Total Fat: 3 grams Saturated Fat: 0 grams Carbohydrate: 15 grams Protein: 5 grams Cholesterol: 0 milligrams Sodium: 125 milligrams Fiber: 3 grams
Dana Angelo White, MS, RD, ATC is a registered dietitian and is currently a nutrition expert for the Food Network, 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 Dana White Nutrition.
>> For a printer-friendly version of this recipe, click here.
AVENUE OF AFFLICTION
"In the day of prosperity be happy, but in the day of adversity consider God has made the one as well as the other."— Ecclesiastes 7:13-14
On the treadmill to my right, walked a man maybe 80 years old; on the one to my left, a teenager with a disability. The three of us huffed and puffed, each with a window overlooking a busy intersection -- sort of a fitness fishbowl, if you will. Each stoplight ushered in a new array of commuters and though every once in a while we'd capture the attention of a driver or two, one vehicle in particular caught mine.
But first, isn't it interesting that you really don't know what motivates someone? Some things you just can't see. You can only see the result. Oh sure, while the dashboard on my treadmill might give me distance, it doesn't know what it took to get me that far. Pastor Chuck Swindoll wrote, "Although this journey along the avenue of affliction is unpleasant and unappealing, it is inevitable. Working through the hurt is essential if we hope to become effective for God."
To be effective for God. Isn't that the goal both physically and spiritually? And since we know that nothing hits us without Him allowing it, it's a compliment that He believes we can work through the hurt. Or better yet, we're never in pain alone. So as I stepped in between the two bookends of life on my left and right, it was a comfort to know the steps God took to see me through mine. (Lord only knows what was inside their hearts-the history, the pain, the drive,- but whatever it was, they walked).
And oh yes, I almost forgot. The car that got my attention? An Official Vehicle of the Department of Aging. Somehow, the three of us "vehicles" could easily relate. Wow. Can't you just hear the applause of Heaven? Listen closely, take courage and keep going. Because thankfully, the road we're on as believers? It's an incline.
--Jimmy Peña
CARBS: CHOOSE WISELY
While PrayFit isn't completely against low-carb dieting, we stress the importance of choosing the proper types of carbohydrates to fuel your training and other daily activities. Carbs are, after all, the body's preferred fuel source, so extended or extreme deprivation can backfire for dieters as well as the companies that stake their futures on no-carb schemes. Case in point...
"The low-carb diet craze reached its peak in 2004, with far fewer people following diets like Atkins and South Beach in subsequent years," according to John Robbins, author of Healthy at 100: The Scientifically Proven Secrets of the World's Healthiest and Longest-Lived Peoples. "On August 1, 2005, Atkins Nutritionals, Inc., filed for bancruptcy court protection."
Remember, the key is to control refined sugar, not to overly restrict healthy complex carbohydrates. Refined sugars, such as those found in sugary drinks, white bread and candy, digest quickly and spike insulin levels, which can cause the body to store fat. Complex carbs, such as those found in whole grain foods, fruits and vegetables, digest more slowly and provide slower, steady streams of fuel to cells.
Source: Healthy at 100 by John Robbins
OUR DAD ROCKS
October 19, 2011Read: Revelation 21
“God will take away all their tears. There will be no more death or sorrow or crying or pain. All the old things have passed away.” --Revelation 21:4
Recent business took my husband half way around the world to Hong Kong and Singapore, and after two weeks, my three young children missed their daddy. While he was gone, it was business as usual -- homework, projects, bath times and bedtimes -- but there was a huge part that felt empty. Though we were doing our best, I knew the kids missed those special moments that only a father can provide and I missed the comfort and security I feel when I lay in bed with him at my side. We had a few incidents including, but not limited to, rain storms, tornado warnings, power outages, falling from a tree and crashing a bicycle. Part of our well-oiled machine was missing, and we felt it.
The day finally came to pick up dad at the airport. Two full weeks of stumbles and bumbles and he was finally home to put us back together. The kids made signs saying, “Our Dad Rocks” to make sure anyone and everyone knew that our dad, in fact, rocks. My daughter even had her favorite stuffed animals to help greet him as he arrived. I told them before we left, “Now, when you see your father, don’t drop everything and run. Give him a minute to get through the doors.” But as we looked down the corridor and finally spied his blonde hair walking swiftly toward us, all three kids dropped everything and took off at lightening speed to tackle him. Home at last. Hugs, kisses and tears of celebration. In a moment, all was right again.
I wonder if that's how we'll be when we finally get to meet our Heavenly Father. I'm not sure, but I have a feeling that we will drop all of the things we carry -- all the stuff that seemed so important -- in a millisecond and run with wild abandon to embrace Him. In that moment, all will be right (for good). After all, He not only keeps us from falling apart, but He's the only one who can put us back together. So, while we await His return, may our lives be a sign that says to anyone and everyone, "Our Dad (our Abba) Rocks."
--Allison King Earnst
PrayFit's newest executive team member is a fitness expert, motivator, competitor and mother of three. She's been featured in numerous magazines including FitParent, Natural Muscle and Oxygen magazine. She has shared her fitness story on Good Morning America, Extra TV and Lifetime's "The Balancing Act."
PRAYFIT NUTRITION TIP by Emily Ann Miller, MPH, RD
A salad before dinner is a great way to fit one or more servings of vegetables into your day. Try using bagged coleslaw mix (it usually contains shredded green and red cabbage and carrots) or broccoli slaw as an alternative to bagged lettuces. Cabbage and broccoli are packed with nutrients, provide a satisfying crunchy texture and are almost always cheaper than the bagged lettuce mixes -- you can often get the same amount of coleslaw mix or broccoli slaw for half the price of the bagged lettuces! Some of my favorite add-ins are chopped tomatoes, a sprinkle of sunflower seeds, and 1-2 tablespoons of balsamic vinaigrette, which contains plenty of healthy fats.
CAPTIVE AUDIENCE
February 2, 2011Read: Isaiah 40
"They that wait upon the Lord will renew their strength. They shall mount up on wings as eagles." --Isaiah 40:31
For a couple weeks now, the Orange County Zoo has had a special guest come to visit. Every day, a wild bald eagle has been seen perched on a tree overlooking the eagle exhibit. And each time he draws near the enclosure, he can be heard vocalizing with the birds below. Imagine, a majestic bald eagle, free and able to go anywhere in the world, is most content near the captive. Why? Simple. He's in love. Experts say the wild eagle has an infatuation with a female eagle inside the enclosure, even though the two will likely never meet.
Makes me think...In all His majesty and freedom, nothing captures God's attention like you and me. He shows up in our days, loves to talk with us, and He never leaves our sides. Why? Simple. He's in love. The object of His affection? Us. And like it says in Isaiah, although at times we feel trapped, if we wait on Him, we'll do just like that eagle...and fly.
--J.P.
HEALTH, ON THE SIDE Side dishes are supposed to be an accompaniment, but many favorites can jam in more calories than you want for an entire meal. Lighten up your plate with these healthy (but still delicious) substitutions.
Instead of: French fries Choose: Oven-baked fries The Payoff: At least 30 percent less fat
Instead of: Mac and Cheese Choose: Rice Pilaf or 5-Ingredient Cheesy Rice The Payoff: A healthy reduction in fat, cholesterol and calories.
(If it’s mac and cheese or bust, try our tips for lightening up your favorite recipe.)
Instead of: Mashed potatoes Choose: A baked sweet potato or sweet potato oven fries The Payoff: Half the calories and piles of vitamin A
Instead of: Butter-drenched vegetables Choose: Roasted seasonal veggies The Payoff: Big flavor for a fraction of the fat and calories
Instead of: Creamy salad dressing Choose: Vinaigrette The Payoff: Healthier fats and 40 calories less per tablespoon
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.