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Fit Christian

A Christian Health & Fitness Magazine The FC 2009

Energy Savers

Wedding Guide

Senior Fitness

Family Game Night

Stress Management Kettlebells For Christ


Elena Seiple



May/June 2009

On the Web The Fit Christian A Christian Health & Fitness Magazine Jenny Harper Mix it Up With Jenny

PUBLISHER His Work Christian Publishing


Charlie Nardozzi Gardening with Charlie

Angela J. Perez



Mike Roussell James Lund Vida Curnutt


Jenny Burr “Miss Communication” Dennis Ellingson God’s Healing Herbs David Luther Through the Bible Spotlight Angela J. Perez Scripture & Reflection

Scoop Up Summer Fun Video Bundle: Three great step-by-step ice cream creations!

Chris Chapan Tony Sparber Jessica Huthmaker Jamie Jefferson

Jenny Burr

Nancy Napolitano Nancy’s New Beginnings

Featured Videos:

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The Fit Christian Magazine is a ministry of His Work Christian Publishing

Recipe Search: Search from thousands of recipes and fight that perfect one for your next family meal.

Editor’s Blog:

To get your copy of The Fit Christian Magazine in print visit

Angela J. Perez, Editor of The Fit Christian, is a part-time blogger. You can read “On the Home Front” and more online.

To subscribe to our newsletter informing you of when the magazine’s issues are released and their contents for free, email or subscribe online.

Letters to the Editor:

Print Collectors Editions and electronic PDF format editions are available at Visit The Fit Christian Magazine’s online store at On the cover: happy bride photo courtesy | Elena Seiple photo © Juan Carlos Lopez courtesy Elena Seiple. Used with permission.

© 2009 The Fit Christian. All Rights Reserved.

Love a feature, column, and/or article? Disagree with an opinion? Want to see something specific on our site or in the magazine? If so, contact the editor, Angela J. Perez, at and let her know your comments and/or suggestions.

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A Publication of His Work Christian Publishing.


Features 3 Energy Savers

1 It’s Never Too Late! I interviewed Laura Lee Heinsohn, author of Cracking the Parenting Code, about some of her recent athletic ventures. The reason that I wanted to interview Laura is because of the fact that she began these events when she was in her late forties. Laura is an encouragement to us all....

5 Senior Fitness According to the National Institutes of Health (NIH), exercise and physical activity are some of the best things older adults can do to stay healthy. Even moderate exercise can improve the health of those who are frail or who have age-related diseases....

35 Spotlight: Elena Seiple Elena Seiple was born and raised in Harmony New Jersey. Mapquest will ask you: “which of the five Harmonys in New Jersey does this mean?” It has to be the real Harmony for a family this big to get along! Her dad is a minister and mom is a traditional homemaker for seven kids, if I counted right. Elena competed in swimming, basketball, soccer, and track in school. By 1997 she became interested in bodybuilding. Her sports background aided some early success, progressing from lightweight to light heavyweight today....

With the volatile economy Americans are looking for ways to lower energy bills and extend natural resources now more than ever. Because petroleum is ingrained in our everyday lives—from transportation and tires to computers and every day goods such as diapers—many Americans are interested in options that will help reduce dependence on foreign oil as well....

7 Manage Your Stress Stress is taking its toll on a lot of people. In the newest “Stress in America” survey by the American Psychological Association (APA), almost half of Americans say they are increasingly stressed about their ability to provide for their family’s basic needs. Eighty percent say that the economy is a significant cause of stress....

51 The FC 2009 Wedding Guide Ÿ Ÿ Ÿ Ÿ Ÿ Ÿ Ÿ Ÿ Ÿ

Personalize Your Wedding Hip Bridal Showers Modern Weddings Jelly beans and Brides Serve a Rainbow Catering Q&A Brides on a Budget Wedding Stress Bridal Brunch

More Stories, Web Feeds, Videos, and Blogs at © 2009 The Fit Christian. All Rights Reserved.

A Publication of His Work Christian Publishing.


Columns 48

10 Kids4Christ

66 Through the Bible

May Games | Stop Childhood Obesity

Dreamer Redeemed

Scripture & Reflection 17 “Miss Communication” 68 Changing from Glory to Glory “Who, Me? I Can’t Do That!” 18 Mix it Up with Jenny Mother’s Day | Summer Treats



6 Avoid Employment Scams 6 Video Review: Step Pump: Transforming Your Body from the Inside Out!

20 Gardening with Charlie Cut Flowers | Ornamental Grasses


22 God’s Healing Herbs Herbs From A to Z :Part Four

8 Understanding Migraines 9 Economize & Organize with S.T.O.P. 32 Book Review: Cracking the Parenting Code

24 Nancy’s New Beginnings

48 Family Game Night

The Whole Truth

26 Exercise the Right Way Kettlebells for Christ | Make Fitness Fun | Low-Fat Diets Work | Proven Tips for Gaining Muscle | Women & Heart Attacks | Expert Advice for Shaping Up | Small Changes Make a Big Difference

40 Food & Nutrition Make Mother’s Day Special | Nutrition on a Budget | Eating Well & Enjoying It | Stay on Track with health Snacks | Fuel Fitness | Scoop Up Summer Fun




Bodybuilding Events

May Holidays:

Winter is over and summer is just around the corner. With these warm seasons come oodles of bodybuilding and other fitness events. You can stay up-to-date on events in your area by visiting these Web sites:

National Physical Fitness & Sports Month 1 May Day 5 Cinco de Mayo | National Teachers Day 7 National Day of Prayer 10 Mother's Day 12 Nurses Day 16 Armed Forces Day 18 Victoria Day 22 National Maritime Day 25 Memorial Day

Bodybuilding-Fitness-Figure Upcoming Events Natural Bodybuilding, Figure, and Fitness Contests

June Holidays: National Dairy Month 5 World Environment Day 14 Flag Day/ Begin National Flag Week | Honor America Days June 14th thru July 4th 21 Father's Day | First Day of Summer

Professional Natural Bodybuilding, Figure, and Fitness Competitions To list your event here for free, email the information to


© 2009 The Fit Christian. All Rights Reserved.

A Publication of His Work Christian Publishing.


From the Editor... Greetings in Jesus! This issue is mighty big indeed–and well worth all the work that went into it–if I might say so myself! We bring you dozens of great articles to provide you encouragement and information you will find useful in your quest for living a healthy lifestyle. This issue carries “The FC 2009 Wedding Guide” within its 76 pages packed with articles to aid in upcoming nuptials, bridal showers, and more. Our regular columnists once again bring you interesting and informative columns, and Nancy Napolitano is back–with the whole truth, and nothing but the truth–don’t miss her new “Nancy’s New Beginning’s” column. Also in this issue we shine the light on Professional Bodybuilder Elena Seiple who answers some tough questions with the grace and spirit of the Lord. Seiple also shares her personal testimony of redemption through our Lord and Savior Jesus Christ with us. I’m sure David and Elena both thought I would cut some of the interview, as I am usually forced to do due to space, but I didn’t. It was just too good omit anything. Don’t miss it. Happy Reading!

On t he H

We’ve had some interesting moments these past few months that have certainly brought me to my knees in prayer. I’ve had to trust God for so much–the safety of a runaway daughter (again); finances to make ends meet, feed kids, fix the car, etc.; a home in Idaho; help and direction with the ministry; and so much more–and He never fails.

o me

Fron t...

I may not know where we are going or even how we are going to Idaho, but I do know He is in control–not me. I may not have all the help I need with the ministry, but I know help is on its way. I may not feel adequate for the path that is before me, but I do know that God tells me in His precious Word that He will be my husband and the father to my children–just as He was to me when I was young and without a dad. And I may, at times, feel the grip of loneliness, but I know I am not alone, because God and His mighty Holy Spirit is always with me. I may not know much, but what I do know is enough. I’ll just surrender my all to the Lord and let Him stand in my knowledge gap. Praise God that He is all-knowing, and that I don’t have to be! I am thankful to be finished with this past semester at the university. It was a difficult semester with four classes, family & health issues (do they ever end?), ministry work, and more, but it was worth it–and I came out of it with pretty good grades! But seriously, I am definitely feeling like I can’t wait until I am all done with both degrees that I am pursuing. I am ready to take a hiatus after six years. However, I still have a couple more years to go. Pray for me! ☺ Amidst the valleys that we have had to trek, the kids and I are doing okay–God is good and I am so glad that He loves us all just the way we are. I am also thankful for His comfort, direction, provision, grace, and so much more. I am looking forward to all the newness that comes with a warm spring, which we have been experiencing here in Ketchikan, and all the newness that God has planned for us. Keep us in your prayers, and have a fantastic, blessed summer! Blessings in Jesus, Chris Jr. tried on a new hair color to welcome spring!

Angela J. Perez

of His of Work Publishing. © 2009 The Fit Christian. All Rights Reserved. A Publication A Publication His Christian Work Christian Publishing.



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s! Low Rate We are always looking for articles, recipes, photos, book reviews, suggestions, and new ideas for The Fit Christian. Please feel free to submit yours , as well as your comments to the editor. Feel free to print out this magazine and pass it out at churches, gyms, to your friends and family, co-workers, and anyone else who would enjoy The Fit Christian. © Copyright 2003-2009 The Fit Christian. A publication of His Work Christian Publishing (, USA. All Rights Reserved. No part of the magazine may be copied and reprinted without the express written permission from the editor, or the writers. Please contact the editor, Angela J. Perez, for reprint permission. Any views listed in articles or advertisements are not necessarily the views of The Fit Christian, His Work Christian Publishing or the owner or its contractors or employees. The Fit Christian and His Work Christian Publishing will not be held responsible for any claims against writers, or advertisers in the magazine or on the Web site. Contact The Fit Christian: His Work Christian Publishing The Fit Christian Magazine P.O. Box 5732 Ketchikan, Alaska 99901 © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


It’s Never Too Late!

© Jenny Burr

Many first time tri-athletes were nervous but those nerves soon dissipated as women rallied together in the staging areas. I would say the majority of women were overweight and getting off the couch and moving their bodies, so I felt like I fit right in. The excitement at the pre-events was contagious. It felt great to be doing something with so many women. It was a bit confusing at first trying to figure out how to get bikes from point A to point B, but the Danskin team had many gentle men and women volunteers who guided us along the way. In the water there were maybe 100’s of swim angels, women with noodles who looked for women in distress. They would swim along side and encourage weak or nervous swimmers. It was very touching, though I never had to use one. What is The Pacific Crest? The Pacific Crest is an Olympic Duathlon - 28mi Bike/10k Run. This event takes place in Sunriver, Oregon and it is for men and women. It has many events, and the one my husband and I chose was the Olympic Duathlon. These were very serious athletes who had spent thousands of dollars on the latest equipment, expensive wet suits, aero dynamic racing bikes, tires, helmets, and clothes to snazzy water bottles, shoes, and bike horns. This event was a lot more intimidating.


interviewed Laura Lee Heinsohn, author of Cracking the Parenting Code, about some of her recent athletic ventures. The reason that I wanted to interview Laura is because of the fact that she began these events when she was in her late forties. Laura is an encouragement to us all.

I was way out of my league, but I finished and I felt really, really proud of myself for finishing in the more than 100 degrees heat. My husband and I wanted to do an event together (this was his first one) and we found this one four hours from home.

What is the Danskin Triathlon, and in which city did you enter and participate? I entered the Danskin Triathlon in Seattle, Washington. The Danskin Tri is an event held exclusively for women, which makes it really fun. It was like 3600 best friends getting together to experience something most had never done before.

Which one did you enter first? I entered the Danskin in Seattle first. After the Seattle Tri, my husband saw my excitement and wanted to do something with me as well, so we entered the Bridge Pedal. The Bridge Pedal is an event for every level of cyclist, including little children. The event closes all the bridges in downtown Portland, Oregon on a Sunday morning and lets riders ride all through town. The tops of the bridges have bands and free It is known as a beginner’s Tri, or a mini tri. It encompasses giveaways such as granola bars, oranges, and ice cream. a .8K (.5 mile) swim, 19K (12 mile) bike, 5K (3.1 mile) run. The camaraderie was surprising to me. Everyone was help- It’s like an elaborate party for bicyclists. There are eleven ing everyone. For most people whom I have encountered, it bridges and we did eight of them, which is 25 miles. There was either there first or second tri. I shared my nervousness were approximately 17,000 riders. with ladies in line and everyone was so gracious and supportive, helping relieve my nerves. See “Never Too Late” pg. 2 © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


Never Too Late cont....

was very strenuous and I had a lot of fear about exerting myself to hard. And here I was in my late 40s, overcoming my fear and accomplishing something that I never dreamed I could do. Something deep inside me broke that changed the way I looked at myself. I was no longer the weak, flabby, insecure child who had nose bleeds. I was a strong woman who had set out to accomplish something and had succeeded. Even though I was overweight, I was in the best shape of my life. All I could think of was how I wanted to do it again. I felt such a sense of accomplishment.

Do you have any words of encouragement for our readers that may be in their late 30s, 40s, or 50s, etc.? If you are bored with your life and feel there has to be Were you already physically active and fit before you something more, pull up your boot straps, oops, I mean, lace entered your first one? up your running shoes, strap on your courage, and seek out a I was in okay shape, but overweight. I enjoyed bicycling and group of women who are where you are. Women who want would work out at the gym doing the elliptical or treadmill a to move their bodies and have a great deal of fun. I discovfew days a week. I started out very slowly. ered a new passion for life and met a great group of people. Did you have someone help you with your training for these events? I had two friends that trained with me. I am a stronger biker and my friend Susie is a strong swimmer, so we both pushed each other. She really helped me with my swim strokes. We would swim laps at the local pool about twice a week. We would bike around downtown Portland about two or three times a week for about two hours. Plus I worked out three or four days a week at the gym on the treadmill and spinning class.

Check out the Web sites that have triathlons and duathlons. The Danskin Tri’s are all around the country. They fill up within one day of being posted because they are such a great place to start, so get on their pre-signup list. Laura, do you have a favorite scripture and/or praise and worship song? “My grace is sufficient for you, for my power is made perfect in weakness,” 1 Corinthians 12:9 (NIV) was one of the scriptures I kept mediating on. And of course, “I can do all things through Christ who strengthens me.”

Four months before the Seattle Tri, two friends staged our own little triathlon at a spa in Washington. We swam, biked, As for a song: Some trust in horses, and some in chariots but and ran. It was so fun and got us excited. There were about I will trust in the name of the Lord my God. 12 of us. All photos courtesy Laura Lee Heinsohn

Approximately how many hours of training were involved? Probably ten hours a week. Are you planning to enter any others? Probably Bridge Pedal, and if my speaking schedule calms down and I have time to train I would like to enter another Duathlon in Oregon. You finished your events. How did you feel when you knew that you had accomplished your goal? As I passed through the finish line in pouring—and I mean pouring down rain—I heard the announcer say Laura Lee Heinsohn and my time and I got goose bumps and a great big smile spread across my face. As the rain hit my face I felt the warmth of tears running down my cheeks. I was elated because I had never in my life considered myself an athlete. I was always the chubby child growing up. Because I had suffered nose bleeds as a child I could never do anything that © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


Energy Savers What you can do to save money - and more

energy based on alternatives to fossil and imported fuels. Check your owner's manual to find out about ethanol usage. Hybrid or Flex Fuel Vehicles The interest in highly fuel efficient vehicles will not go away anytime soon. Save money at the gas pump and help the environment by investing in a hybrid or a vehicle that runs on E-85, an 85 percent ethanol blend.


Buy Locally Grown Foods Support your local farmers by choosing local meat, milk and produce when possible to eliminate the costly transportation bill. Packaging, transportation, energy, advertising and profits account for 24 cents of the food dollar—energy costs have an even greater impact with high oil prices.

ith the volatile economy Americans are looking for ways to lower energy bills and extend natural resources now more than ever. Because petroleum is ingrained in our everyday lives—from transportation and tires to computers and every day goods such as diapers—many Americans are interested in options that will help reduce dependence on foreign oil as well.

Turn Your Home Off According to the United States Department of Energy, 75 percent of the electricity used in the average home is consumed while products are off. Unplug your appliances or use a power strip to cut off the electricity when you aren't using it.

Here are a few helpful tips to lower energy bills and increase energy efficiency both at home and at the pump. Don't Warm Up Your Car The best way to warm your vehicle is to drive it. Idling gets you zero miles to the gallon. More than 30 seconds of idling on cold days wastes fuel and increases emissions.

Screen Savers Don't Save Screen savers do not reduce the energy your computer uses. Instead, switch computers to sleep modes or simply turn off monitors to save energy.


Conduct Regular Car Maintenance Simple things such as properly inflated tires can improve gas milefG age by about three percent. Replacing ett yI mag clogged air filters can improve gas milees age by as much as 10 percent. It also is important to use your car manufacturer's recommended blend of motor oil. Using a different oil can decrease gas mileage by one to two percent. o ot

u co

s rte


Set Your Thermostat at 68 For every degree you lower the thermostat in the 60 to 70 degree range, you'll save five percent on your home's heating costs. Set the temperature even lower at night to save an additional five to 20 percent.


Fill Up With Ethanol Using gasoline with 10 percent ethanol is a key component to lowering high gas prices and stretching petroleum supplies. Experts recently noted that ethanol has lowered gas prices by 15 percent, saving drivers some $70 billion at the pump this year alone. The production of just one barrel of ethanol replaces 1.2 barrels of petroleum. In total, the use of ethanol in gas and E-85 will displace the equivalent of 52 large oil tankers filled with imported crude this year. The production of ethanol and the abundance of corn positions corn growers to lead America's transition into a new era of

Use Fluorescent Light Bulbs Replace incandescent light bulbs with compact fluorescent light bulbs, which use 75 percent less energy than incandescent. Open the Shades Open the shades or blinds and let the sun shine in during the day to naturally heat your home. Don't forget to close them at night to help insulate against the cold.

See “Energy Savers” pg. 4 © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


Energy Savers cont....

Following these easy tips can help lower your energy bills and reduce our country's dependence on foreign oil sources. Get the Facts on Ethanol The use of alternative energy is becoming more common in everyday life. Here are some facts to consider about one alternative source, ethanol.

America's corn growers are harvesting the second largest crop in our nation's history, which means there will be enough corn to meet demands for food, feed and fuel as well as enough to provide strong exports to other countries over the course of the year ahead.

U.S. growers will have reserve estimated at more than 1 billion bushels for other needs, as identified.

Ethanol production creates co-products called distillers grains that are a high-protein source of animal feed and produces starch and corn oil that are used as common food ingredients.

U.S. farmers harvest two kinds of corn, field corn and sweet corn. Field corn is used to produce ethanol. It typically isn't eaten by humans in its raw form. Sweet corn is eaten as a vegetable.

• Blending ethanol with gasoline extends gas reserves and lowers the price at the pump by about 15 percent, according to industry experts. Plus, ethanol was selected as an important replacement for Methyl tert-butyl ether (MTBE), a carcinogenic oxygenate in fuel. •

The Environmental Protection Agency concluded that ethanol reduces carbon monoxide emissions by as much as 25 percent, reducing ozone formation and the levels of greenhouse gases. Ethanol is cleaner than gasoline and helps reduce global warming.

Many studies have shown ethanol provides 20 to 50 percent more energy than it takes to produce. This includes the energy needed to plant, grow and harvest the corn as well as to manufacture and distribute the ethanol. For more information, visit /FoodandFuel/ FoodAndFuel.a sp. All materials courtesy of National Corn Growers Association © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

IMC News is the only Christian newspaper serving our InterMountain areas of Idaho, eastern Oregon, Utah, and Wyoming with Christian news, testimonies, Christian events, and resources in our area. To subscribe or for more information, view our web site


The Importance of Senior Fitness

(Family Features) According to the National Institutes of The American Senior Fitness Association has some recomHealth (NIH), exercise and physical activity are some of the mendations for those wanting to start a fitness program. best things older adults can do to stay healthy. Even moder· Get medical clearance to exercise. ate exercise can improve the health of those who are frail or · Don't exercise if you are injured, sick, or running a who have age-related diseases. temperature. Some seniors are concerned that physical activity or exercise · Always warm up and always cool down. may be too strenuous or may do them more harm than good. · Drink plenty of water before, during and after exerIn fact, it’s an inactive lifestyle that proves to do more harm cise. than exercise does. Without physical activity, older people tend to grow weaker in four areas important for staying healthy and independent: strength, balance, flexibility, and endurance. The NIH maintains that: · · ·

Increasing strength and endurance make it easier to climb stairs and carry groceries. Improving balance helps prevent falls. Being more flexible may speed recovery from injuries.


Avoid heavy meals for about two hours before energetic exercise.


If fatigue and/or discomfort last longer than one or two hours after exercising, cut back the next day but don't stop completely. Comfort ranges can change daily, so don't get discouraged if you can't do the same amount of exercise as you did the day before.


Concentrate on exercises that improve and maintain your range of motion, lubricate the joints and keep muscles flexible. Everyday activities will be easier to carry out and you'll have less pain, too.

Exercising regularly can also have a positive impact on the immune system, blood pressure, cardiovascular system and it can decrease the risk of heart disease and help with depression or anxiety. See “Senior Fitness” pg. 6 © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


Senior Fitness cont....

Avoid Employment Scams

Stop exercise and consult your physician immediately if you experience any of the following: ·

chest pain or tightness in the chest, neck or throat


considerable difficulty breathing


abnormal heart rhythm; nausea' dizziness, light headedness, or visual interruption


excessive cold sweat


extreme or lasting weakness or fatigue

For a good, overall exercise program, consider tai chi. Tai chi is a self-paced system of gentle physical exercise. It involves standing and performing a series of movements in a slow, graceful way. Each movement smoothly flows into the next. Studies suggest that tai chi may improve balance and knee joint stability, both of which help balance. Staying active does the body and the mind a world of good. Find exercise and activities that you enjoy and you’ll be able to stick with it and improve your quality of life. †


Step Pump: Transforming Your Body from the Inside Out Featuring: Tonya Larson Produced by: Human Element Reviewed by: Angela J. Perez Tonya Larson's Step Pump work- The Internet is prime territory for scammers, and online job out DVD includes physical and seekers fall victim to them every day. The FBI’s Internet Crime Complaint Center (IC3) offers these tips to protect spiritual fitness.

yourself against employment scams: I enjoyed the Spiritual WarmUp sections where Tonya leads the viewer through an interactive devotional, Bible reading, and prayer with a relaxing candlelit atmosphere. There are four spiritual warm-ups including Emotional and Spiritual health, Physical health, Self-discipline, and Hope. It was so good to have an encouraging prayer partner who uses the Word of God to life your spirit and help you focus your mind and eyes on the Lord.

• Be wary of inflated claims of product effectiveness. • Be cautious of exaggerated claims of possible earnings or profits. • Beware when money is required up front for instructions or products. • Be leery when the job posting claims "no experience necessary." • Do not give your social security number when first interacting with your prospective employer. • Be cautious when dealing with individuals outside of your own country. • Be wary when replying to unsolicited emails for workat-home employment. • If you feel you have been the victim of an Internet job scam, report it to


After your Spiritual Warm-Up Tonya leads an exhilarating cardiovascular workout with step aerobics that will challenge your body and mind followed by a step cool-down. She follows this with strength-training, the Pump segment, using small dumbbells that include squats, squats with leg lifts, and more exercises. This workout segment is followed by an abs and core workout, which is followed by a relaxing stretching segment. I like that one is able to select which workout they want to do on the DVD making it easy to mix things up to fit one's needs, which can be different day-by-day. Tonya Larson's peaceful, therapeutic voice guides the interactive viewer throughout all segments of her video showing proper form, encouraging staying within one's limits, and resting if needed. I am looking forward to her next video To get your copy visit

No companies should be asking for your mother’s maiden name, passwords or social security number in the application process. Also, be wary of firms promoting "previously undisclosed" federal government jobs. All federal positions are announced to the public. Courtesy of Family Features

© 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


Manage Your Stress S

tress is taking its toll on a lot of people. In the newest “Stress in America” survey by the American Psychological Association (APA), almost half of Americans say they are increasingly stressed about their ability to provide for their family’s basic needs. Eighty percent say that the economy is a significant cause of stress. Stress is the body’s response to the demands of the world. There are two basic kinds of stress, acute and chronic. According to the Mayo Clinic, acute stress is your body’s immediate reaction to a significant threat, challenge or scare. It’s the classic fight-or-flight reaction. Job interviews and fender-benders are examples Know your stress triggers. It’s important to know where your stress comes from. If you know, you can take steps of stressors that can cause acute stress. to deal with the cause and not just the symptoms. Chronic stress results from long-term exposure to acute stress. Stressors that can lead to chronic stress are often Find healthy ways to manage stress. The National Instithe day-to-day pressures that don’t seem to let up – work tutes of Health (NIH) recommends putting together a stress management plan that includes: problems, relationship issues and financial troubles. ◊ Physical activity: Exercise releases endorphins, which promote good moods and positive thinking. It also increases blood flow to the brain and body, helping you feel better and think more clearly. ◊ Relaxation: Music, meditation, yoga and relaxation techniques help calm the body and the mind. ◊ Reaching out: Interacting with others lets you get your mind off your troubles and lift your spirits. It also keeps you from feeling alone. Talking with friends or professional counselors can be a good emotional outlet and a healthy way to work out problems. ◊ Taking care of yourself: Good nutrition and adequate rest go a long way toward giving your body what it needs to deal with stress. Junk food may feel good for a few minutes, but healthy food will help you feel good for a lot longer.

Chronic stress can lead to physical problems such as headaches, fatigue, back pain, heart palpitations, high blood pressure, sleep problems, stomach upset and decreased immunity. It can also affect your behavior, resulting in angry outbursts, over- or under eating, difficulty concentrating, social withdrawal, relational conflicts and drug or alcohol abuse. According to the APA, the health consequences of extreme stress are most severe when people ignore symptoms and fail to manage their stress well. Here are some ways that you can manage your stress:

Identify how you experience stress. Everyone experiences stress differently. You might get irritable, or have a hard time concentrating. Perhaps you get headaches or Stress is normal and something everyone experiences. But muscle tension. Keep track of your stress symptoms for if you’re undergoing chronic stress, you can take steps to several days to give you a better idea of how you respond. deal with it in healthy, positive ways. Courtesy of Family Features © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


Understanding Migraines R

ed-hot stabbing pains…like being jabbed with an ice pick…these are just some of the ways people describe the pain of migraines.

Nearly 30 million Americans suffer from migraines, with women being afflicted three times more than men. Migraines are a recurrent headache lasting four to 72 hours. In addition to debilitating pain, migraines can bring a host of other symptoms. A survey by the National Headache Foundation (NHF) revealed that more than 50 percent of respondents said they frequently or always experience symptoms such as nausea, neck pain, or sensitivity to lights, sounds or smells when suffering from a migraine. Migraine characteristics can include: · · · · · ·

Pain typically on one side of the head Pain with a pulsating or throbbing quality Moderate to intense pain that affects daily activities Nausea or vomiting Sensitivity to light or sound Visual disturbances or aura

About 20 percent of migraine sufferers experience aura, the warning associated with migraine, from twenty minutes to one hour before the actual onset of migraine.



counter products to treat migraine. Prescription antiinflammatory agents may be effective for some migraines. There are over 100 drugs used in migraine treatment, however, so know that it will take some time to find the right medicine or combination of medicines. Preventive treatment involves daily medication to reduce the number of attacks and to lessen the pain. With some patients, life-style changes can help reduce migraine frequency. Complementary treatment does not use medication. It involves biofeedback, exercise, relaxation techniques and proper rest and nutrition.

Diagnosing migraines can be tricky. The Migraine Research Foundation says that since symptoms vary widely, migraine The NHF offers these tips for dealing with migraine pain is often misdiagnosed – and is never diagnosed in about half and associated symptoms: of all sufferers. Your doctor needs to analyze your symptoms, conduct medical tests, and eliminate other possible · Get help. Discuss the symptoms of your micauses of the headache. graine with your healthcare provider. · If you experience nausea or vomiting as associTreatments ated symptoms of your migraine, talk with your There are three approaches to treating migraines, all of which healthcare provider about other forms of your should be administered by a qualified physician: acute, premedication such as injections, nasal sprays or ventive, and complementary. tablets that do not require drinking water to take · Acute treatment uses drugs to relieve symptoms them. when attacks happen. The Food and Drug Adminis· Avoid identifiable migraine triggers and practice tration has approved a small number of over-thea healthy lifestyle. See “Migraines” pg. 9

© 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


Economize and Organize with S-T-O-P Tips for Getting the Most Out of What You Need and Getting Rid of the Things You Don't

ies, consider buying rechargeable batteries. A good charger will keep them all together, like the Energizer Family Charger, which charges a combination of sizes and is actually stylish enough to sit out on a desk or counter.

P - Purge Unused Toys - As your kids get older, the number of neglected toys can really pile up. Resale shops are a great option. Or you can donate to a local charity or children's center. Courtesy of Family Features Source: Energizer

Migraines cont....

Track your migraines. Write down when your migraines occur. Bring your results to your healthcare professional to review.

The American Headache Society also recommends that you restrict use of acute migraine treatment to no more than nine days per month. If you find that you need more acute medication than that, then migraine prevention therapy is likely needed. Talk to your doctor. There is help available that can help you manage migraines and not let them take over your life. Courtesy of Family Features


ictoria Pericon is a family lifestyle expert who appears on national morning shows as Savvy Mommy. She has some tips to help you S-T-O-P and take a different approach to organizing and economizing your household this year:

S - Swap Stories (And Clothes) - If a trip to the mall isn't in the budget, organize a "Frock Swap" with your friends to exchange the clothes that their kids have outgrown for newto-you outfits for yours.

T - Toss it (in the recycling bin) - Instead of throwing away old papers, magazines and mail, reduce the clutter by recycling it. If your area doesn't offer a recycling program, but your employer does, bag up your paper items and take them to work to toss them.

O - Organize - Drawer organizers work wonders for corralling smaller items. If your family runs through batter漏 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


© Chris Chapan

Fiesta de Fitness!

La Caching (La Ca-CHAN-gad)

I originally wrote this routine for some games I had when Materials: Shoe I had a fiesta at my house. They are for any age level or ability level. Just say Ole and you are ready to begin! The term la caching is Spanish for a sandal made of cotton. The sole of the shoe is flat and the shoes held on by a strap. The players are in a close circle, kneeling on Chocolonga one knee, the other is at right angles. A shoe is passed (cho-co-LONG-a) quickly under the knee of each player. One player on the Materials: blindfold outside of the circle moves around the group in the direcA circle is marked on the blackboard or on a piece of paper tion in which the shoe is sent and tries to locate the shoe. is attached to the wall. One player is selected to be it and The circle players say together repeatedly, Queue corral la stands at arm’s length in front of the circle. He or she is cachanga, the sandal that runs. .If the outside player loblindfolded and told to touch as near as possible the center cates the shoe, he or she taps the shoulder of the player of the circle. Before it tries to touch the circle, he or she is holding it and then exchanges places with that player. turned around three times … "Chocolonga" is cuban for "to put into." Rayuela How to Play Rayuela

Carpenters, Coal Miners, and Cardinals One player is chosen as leader. The other players form two parallel lines about 3 feet apart and facing each other. One team is the carpenters; the other is the coal miners. Play begins as the leader gives the calls. If he or she calls "Carpenters!" that team turns and runs to alien about 30 feet away. The coal miners try to tag them before they cross the line. The players who retagged are out of the game. If coal miners are called, they run to a line on their side, trying to reach it before the carpenters tag them. If cardinals are called, neither team should move. If a player should move even a foot, he or she is eliminated from the game. The leader may add excitement to the game by pausing on the first syllable CAR so that the players do not know what to expect. The team with the most players at the end of playing time wins.

There can be any number of players and a stone is the only object you need to play it. If you are the first player, you draw a figure on the floor with a piece of chalk. Then you throw the stone inside square one. After that, you have to hop into each square, starting with square 1 and ending in square eight. If there are two squares together, you jump landing with one foot in each square; but if there is only one square, you must hop on one foot. When you reach squares 7 and 8, you have to turn back jumping again until square 1. Then you continue playing the next level. This time you begin by throwing the stone into square number 2. In the next level, you throw it into square number 3. You continue until level 8. The first player who does all the levels is the winner. The most important thing is that the player has to skip the square where the stone is.

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Hit the Coin

the ground or whose right arm unbends is disqualified. The player who succeeds in getting the opponent's handMaterials: Stick coin or bottle cap ( Chair) kerchief is the winner. Luta de Galo means a "fight of Place a 12- to 18-inch bamboo stick (or use a dowel) into roosters." the ground (you could make a stand or use a Christmas tree stand indoors). Draw a circle about five inches in A.K.A. Alto Ahi! diameter around the pole. Place a coin or bottle cap on top Materials: Ball of the stick. The players stand about four feet away from the stick and try to knock the object off the stick by Initially, one player takes the ball. In that moment, the rest throwing a coin at it. The object is to knock the coin off begin running away from the one who has the ball. When the one who has the ball says, "Stop there, John" (naming the stick to the outside of the 5 inch circle. one of the participants), the one named must look for the ball. Once he has the ball, he says "Stop there," and Peteca everyone must stop. The one who has the ball can give Materials: Shuttlecock, net, and basket three steps to get nearer to his closest partner and throws Peteca is best described as badminton without the rac- him or her ball. quets. The players use their hands to hit the special shuttlecock over a net. Your game could use a traditional Cascudinho (Little Bee) Peteca, but the player tries to land it in a target, such as a Materials: Ball basket. This uses only one goal (with or without a goalkeeper) and both teams compete for goals. The goalkeeper does not Uno, Dos, Tres belong to any team; his role is keeping the goal. When one Materials: beanbags and string team attacks, the other one plays defensively, trying to Stretch a string between two objects and mark a line a yard stop the ball from reaching the goal. When the other team away. Children stand behind the line and take turns throw- succeeds in stealing the ball, it tries to kick it into the goal ing bean bags at the string. Any child who hits hit it scores and the other team plays defensively in turn. a point.

Socorro! A chaser runs after the children and tries to catch them. When a child is in danger of being caught, she shouts, “Socorro!” If a player comes and hold her hand, they are both safe from being caught. Once the danger is past, they continue to run individually.

Luta de Galo Materials: handkerchiefs

Sources: Carnival Games from Around the World Fit 4 Fun International Games Games from Around the World Rayuela

Players pair up, tuck handkerchiefs in their belts, place their right arm across their chest, and hop around on their right foot. The free left arm is used to reach for the opponent's handkerchief. A player whose left foot touches

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Memory Verse “Honor your father and your mother, that your days may be long upon the land which the LORD your God is giving you. ”

Exodus 20:12 NKJV

CHEERLEADER DRIVER GUIDANCE HONOR HUGS KISSES © 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

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By Tony Sparber clearly overweight. No other health concern is exploding at such mind-numbing rates. Why Rising Obesity Rates Are Such a Big Deal The media has done a good job of making us aware of the health risks associated with obesity. To quickly recap: The Journal of Pediatrics recently found that an estimated 61 percent of obese young people have at least one additional risk factor for heart disease, such as high cholesterol or high blood pressure. The U.S. Surgeon General adds that children who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem. These children are more likely than children of normal weight to become overweight or obese adults, and are therefore more at risk for associated adult health problems, such as heart disease, type 2 diabetes, stroke, cancers and osteoarthritis. Yes, childhood obesity is a big deal. How Did Our Kids Get So Overweight? There’s no doubt that diets loaded with non-nutritious, highcalorie foods are at the root of kids weight problems. Yet the amount of daily calories consumed by our children has not increased so dramatically over the last 20 years to cause these double and triple rates. What has changed is the amount of daily activity. This has dropped significantly over the last 20 years and may be the true culprit in this explosive health concern.

Photo courtesy


The National Institutes of Health just released the results of a long-term study of more than 800 children. At age 9, the researchers tracked the participants’ daily activity levels with an accelerometer (a device that records movement, which the children wore on a belt). They evaluated their movements to see if the children achieved the minimum 60 minutes per day of moderate-to-vigorous physical activity recommended for children by the U.S. Department of Health and Human services. They then conducted follow-up tracking with these same children at ages 11, 12 and 15.

hat would you say is the top health concern for American kids in 2009? Drug abuse? Internet safety? Child abuse? Smoking? Bullying? Autism? These issues certainly concern all parents. According to a National Poll on Children’s Health conducted by the How would your kids fare on such a test? Do they get a University of Michigan C.S. Mott Children’s Hospital, par- minimum of 60 minutes of physical activity over the course ents said it is childhood obesity that tops the list. of a day? If their daily habits mirror those of the kids in this study, they probably do -- if they are between the ages of 9 The Obesity Epidemic to 11 -- when 90 percent of the participating children met the Of all the factors endangering children’s health, obesity is recommended level. But by age 15, only 31 percent met the the one that jumps to the front of the line. It is the one issue recommended level on weekdays, and a shockingly low 17 that is most out of control. Look around any school yard and percent met the recommended level on weekends. This drop you’ll see that the physical appearance of kids as a group has in activity means that teens are taking in more calories each changed since you were in school. The Centers for Disease day than they are expending through physical activity. That’s Control (CDC) has found that the obesity rate among chil- a recipe for excessive weight gain. dren ages 6 to 11 has more than doubled in the past 25 years, going from 6.5 percent in 1980 to 17 percent in 2006. This drop in activity by our teens is largely due to the new Among adolescents ages 12 to 19, that rate has more than electronic age in which we live. Unlike kids of past generatripled, from 5 percent to 17.6 percent. These numbers say tions, our kids can socialize, play, and explore their world nothing about those children who are not yet obese, but are without even getting out of bed. While munching on high© 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

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calorie snacks, many spend their free time enjoying comput- ends (the time, remember, when kids’ activity levels tend to erized social networks, video games, DVDs and iPods. It’s drop). What are your plans for this coming weekend? Why a whole new world. not include something active such as visiting a zoo or a public park, walking around a nearby tourist attraction, or The Government’s Role in this National Health Problem exploring nature trails (the National Wildlife Federation has Those government agencies charged with the welfare of our a site at to help you find a nature spot children are aware of and deeply involved in this crisis. The within 15 minutes of your home). CDC, for example, has guidelines, resources, programs and websites for school and community leaders to help them Vacations: When you plan your next family vacation, think address the rising obesity problem. You can visit the CDC about making it an active one. Look for places where your website at for links to kids can swim at the beach or bike on a scenic trail. Maybe articles such as Role of Schools in Addressing Childhood they’d like to hike or camp in the mountains or raft down a Obesity and Physical Activity: School and Community river. You might also explore state and national parks or take Guidelines. a walking tour of a major city. There are many ways you can use your vacation time to get your kids up and moving. As a person who has dedicated his life to helping kids get fit and healthy, I’m all for any help the government can offer. Community service: Many parents have found that being I’d love to see local governments fund more bike and pedes- involved in service activities is the perfect way to keep the trian paths so families can get around without a car. I’m family together and active while working toward a common happy when schools offer our kids healthy lunch choices. goal. Look for opportunities where you might plant flowers And I certainly want all schools to provide more physical and shrubs around public buildings or parks, do litter patrol education and recreation time. on a nearby road or in local streams, help elderly neighbors mow or rake their yards, or clean up a town park. The These solutions will require money, as well as changes in possibilities for service to others are endless, and many policy and philosophy—obstacles that will take time to involve physical activity. overcome. We can’t afford to wait for the government to implement programs to help control our kids’ weight. My Plug in: In the ‘if you can’t beat ‘em, join ‘em’ category, hope for stopping the childhood obesity epidemic lies in the there are ways to use electronic recreation to help kids stay home—your home. active. Give your kids a video camera and encourage them to make their own music videos, their own reality show, their What Parents Can Do in the Home own “dancing with my friends” TV special, or their own You don’t need to hire a personal trainer, pay for a gym nature trail travelogue – anything that gets them up and membership or wait for your child’s school to “do some- moving! Nintendo’s Wii Sports lets kids “play” tennis, basething” to fight back against the obesity epidemic. You simply ball, golf, bowling and boxing while mimicking the physical have to make the effort to get your kids out and moving. Why actions of swinging a racket, bat or club, rolling a ball down not start today by choosing one of the following activity an alley; or pulling up the left jab. The video sensation starters and, as Nike says, just do it! Guitar Hero also gets kids up and moving as they “perform.” At the very least, try to rent DVDs or video games from a Household jobs: Give your kids daily exercise and get those store within in a mile of your home. Get your kids in the chores done at the same time. Every kid can help vacuum, habit of walking, skating, or biking there and back (with you sweep, mow, and scrub around the house, and can also help at their side if they’re too young to go it alone). wash the car, walk the dog and set the table. Taking it to the Next Step Gifts: Looking for a holiday or birthday gift that keeps on These activities can keep a child active and fit, but if your giving? Head to the sporting goods section of your favorite child is already struggling with weight gain, it may be time store and look for fun ways to get physical. Think: Pogo for more proactive measures. Many children need peer supstick, stilts, indoor or outdoor croquet, hula hoop, Frisbee, port, structured programs and professional guidance to Twister, hopscotch, badminton set, and fishing pole. Of change the habits that sabotage their weight-loss efforts. course, pick up the staples such as a basketball, soccer ball, When that’s the case, you may want to consider a weightand/or football; bicycle, skates, tennis racquet, and lacrosse loss camp. or field hockey stick. Many camps (like my own) offer state-of-the-art facilities to Family outings: Family time is dwindling in American get kids up and moving, a multitude of fun activities, and homes today as parents spend more time at work and kids opportunities for new friendships and renewed self-esteem. spend much of their free time plugged into electronic enter- These camps teach kids to understand why they are heavier tainment systems. Get the gang together and fight obesity with family outings that get everybody moving on the weekSee “Childhood Obesity” pg. 20 © 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

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Childhood Obesity cont....

and how they can change. Even in the most difficult cases, when kids get away from the comforts of home and learn about nutrition, exercise and behavioral habits and combine that knowledge with a mandatory healthy diet and active lifestyle, they will succeed. They will lose the weight and they will keep it off. You have the ability and the responsibility to keep your kids healthy and fit. Let’s all stand up and do it! Tony Sparber is the founder/owner of two New Image Camps: Camp Pocono Trails, PA and Camp Vanguard, FL. New Image Camps are for pre-teens and teenagers in the country. For additional information call designed to provide the most comprehensive summer weight-loss program 1-800-365-0556 or visit

Watch for these New Releases from His Work Christian Publishing: Emma McDougal and the Quest for Father Time is being re-released in soft cover!

Zack Attack!

Jus t 4 Kids !

All of our titles are available online at,, and other online retailers. Ask your local bookstores to carry our books! Š 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

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Š 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

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By Jenny Burr for The Fit Christian


? Can’t Do That!”

First you look to your left, then to your right. You even turn around and look behind you. The speaker is actually talking to you. Not the person who is beside you and definitely not the one behind you. You even point to yourself and say, “Who me?” “Yes,” replies the speaker, “You.” “Oh, I can’t do that! I’ve never done anything like that before in my life. I’m not even ready to that.” Then you may try to explain that your friend would be a much better choice, but the speaker doesn’t think so. No matter what you say, you don’t succeed in changing the speaker’s mind. All the while, you really feel as though a mistake has been made. Something has been “miss communicated” because you are confident that you are not the right person for the task that must be completed. God calls each of us to be His servant and to do His will. It doesn’t mean that we have to be perfect. It also doesn’t mean that we have to be fully prepared. God knows that we might never be ready for some of the challenges that life throws at us. God does, however, promise to be with us and help us to meet each and every challenge—ready or not!

“Who me?” asks Moses, “You want me to go to Pharaoh and bring the Israelites out of Egypt? What if the Israelites ask me what is God’s name? What should I say?” “Tell them,” God answers , “That I AM WHO I AM has sent you.” Did these words reassure Moses and make him feel ready to go meet the Israelites and Pharaoh? Absolutely not! Moses required a great deal of convincing, just as God often may need to spend a lot of time doing the same for us. Then Moses asks, “What if they don’t believe me? Or what if they don’t listen to me?”

God tells Moses to throw his staff on the ground. It became a snake and Moses ran away from it. Then God tells him to pick it up by its tail and it became a staff again. Next, God Probably at some time in our lives we have felt less than tells Moses to put his hand inside his cloak. When he comqualified to what God has called us to do. We also wouldn’t mands Moses to take it out, his hand is leprous. God tells him have a problem thinking of someone else who would be more to put his hand back into his cloak and this time when Moses suitable for the job. withdraws his hand it is normal. Moses is an excellent example of, “Who me? I can’t do that!” In Exodus chapter three, we find Moses taking care of his father-in-law’s flock when the angel of the LORD appeared to him. A bush was on fire but it was not burning up. Moses wanted a closer look, so he goes over to investigate. Before he gets too close, the LORD calls out to him to warn him to not come any closer. God even told him to remove his sandals because he was standing on holy ground.

One other sign was given to Moses. God instructs him to take some water from the Nile River and to pour it on the ground. The water will turn to blood. Three signs were given to Moses. Would three signs be enough to convince you to go up against the head of a nation and to lead a large group of people out of that country?

It wasn’t enough for Moses. Now he was ready to give a valid reason/excuse for being inadequate for the task, “I’ve Then God explains He was aware of the misery and mistreat- never been very good at talking, Lord.” ment of His people. His plan is to rescue the Israelites and Moses is just the man to do the job. See “Miss Communication” page 23 © 2009 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.


Mix It Up With Jenny By Jenny Harper

A Berry Special

Mother’s Day teaspoon baking soda teaspoon salt cup (1 1/2 sticks) cold butter, cut up cups (12-ounce package) Nestlé Toll House Semi-Sweet Chocolate Morsels 1 ½ cups buttermilk When it comes to honoring our moms every spring, flowers 1 container (12 ounces) frozen light whipped topping, thawed are one of the most popular gifts to show appreciation. While 4 cups sliced strawberries

Moms play a lot of roles in life - nurse, teacher, comforter, chef, peace maker, chauffeur and so many more. They deserve a big “thank you” every day and something special on Mother’s Day.

1 ½ ¾ 2

flowers are lovely, I like to celebrate moms and motherhood in unique ways that build great family memories. PREHEAT oven to 400° F. Grease baking sheets. · Whisk her away. I love being “kidnapped” from my daily routine and whisked away on a surprise outing! Think about taking mom on a picnic, a visit to the zoo, an art museum or someplace else that’s special to her. · Create a care package. My mom doesn’t live nearby, so I like to make a special Mother’s Day care package for her. Some baked goodies or a new photo book will mean a lot when you can’t be together. · Give her the day off. Take away mom’s “to-do” list and take care of those chores and errands for her. Make sure the kids and meals are taken care of and let her do what she wants to unwind. She’ll love it – I know I do! · Be the chef. Have the whole family plan a special Mother’s Day menu and cook it together. Make sure it’s something you can handle – getting frustrated over a recipe that’s too complicated won’t help anyone enjoy the day. Or go out for dinner and come home to a special dessert.

COMBINE flour, sugar, baking powder, baking soda and salt in large bowl. Cut in butter with pastry blender or two knives until mixture resembles coarse crumbs. Stir in morsels. Stir in buttermilk with a fork just until moistened. Knead 2 or 3 times on floured surface. Pat to 3/4-inch thickness. Cut into sixteen 2 1/2 x 2 1/2-inch diamonds; place on prepared baking sheets.

Finish off the day with this “berry” special Chocolate Chip Strawberry Shortcake. It’s fun to make and looks so pretty on the plate! The chocolate chips are a fun – and delicious – twist on the usual shortcake recipe.

Nutrition Information per serving: 380 calories; 160 calories from fat; 18g total fat; 12g saturated fat; 25mg cholesterol; 360mg sodium; 50g carbohydrate; 3g fiber; 20g sugars; 5g protein; 40% vitamin C; 10 % calcium

For more mom-friendly


Chocolate Chip Strawberry Shortcake Makes 16 servings 3 ½ cups all-purpose flour 1/3 cup granulated sugar 4 teaspoons baking powder © 2009 The Fit Christian Magazine. All Rights Reserved.

BAKE for 12 to 14 minutes or until lightly browned. Remove to wire racks to cool completely. CUT one shortcake in half horizontally. Spread the bottom half with whipped topping; top with strawberries. Cover with shortcake top; layer with more whipped topping and strawberries. Repeat with remaining shortcakes. Serve immediately.

visit Jenny Harper is Senior Culinary Specialist for the Nestlé Test Kitchens and

Courtesy of Family Features A Publication of His Work Christian Publishing.


Cool and Sweet

Summer Treats Warm summer evenings call for a cool and refreshing des- ½ cup granulated sugar Pinch of salt sert. As much as I love ice cream, sometimes I want somePinch of ground cinnamon thing a little lighter. Granitas are just the thing. These semi-frozen Italian treats COMBINE pumpkin, water, concentrate, sugar, salt and can be served after dinner, but are also used as palate cleans- cinnamon in a large bowl; whisk until smooth. Pour into 8-inch-square baking pan; cover with plastic wrap. Freeze, ers in between courses. stirring every 30 minutes with a fork to break up ice crystals, Granitas can be made with many flavors – the most common for 3 hours, or until slushy, more uniform in texture and firm are lemon, lime, orange, coffee, chocolate, almond, mint and enough to scrape or scoop. Using a metal spoon or ice cream wild berries. I like to play around with flavor combinations scoop, scrape into chilled serving dishes. Serve immediately. and have found that a blend of pumpkin and orange makes a wonderful granita. That’s right – pumpkin! It’s not just for Freeze any remaining granita for up to 1 week. Let stand at the fall or winter…it’s perfect any time of the year. As a room temperature for about 15 to 20 minutes before serving. bonus, pumpkin is a fat free source of vitamins A and C. So Tip: Larger pieces of the granita can be placed in a food you get delicious and nutritious in every bite! processor to break up before serving. Here are a few tips to help you make the perfect granita: · Be sure to stir the freezing mixture every 30 minutes. This breaks up the ice crystals and gives granitas a lovely texture that’s often described as being similar to icy snow flakes. · Granitas are not supposed to be too sweet, so don’t add more sugar than the recipe calls for. If too much sugar is added, you won’t get the right consistency, either. · Granitas will start to melt fairly quickly, so make sure serving dishes are cold – put them in the freezer for a little while before serving.

Nutrition Information per serving: 60 calories; 0 calories from fat; 0g total fat; 0g saturated fat; 0mg cholesterol; 10mg sodium; 14g carbohydrate; 1g fiber; 12g sugars; 1g protein; 70% vitamin A; 30% vitamin C

Jenny Harper is Senior Culinary Specialist for the Nestlé Test Kitchens and

Courtesy of Family Features

Granitas are elegant enough to impress guests, yet simple enough for kids and adults to enjoy any day of the week. For more great treat ideas, search the Power of Pumpkin Recipes at Oh-So-Refreshing Pumpkin-Orange Granita Makes 16 servings, about 1/2 cup each 1 can (15 ounces) Libby's 100% Pure Pumpkin 1 ¼ cups water ½ cup frozen orange juice concentrate © 2009 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.


Kathie Bond-Borie, Guest Columnist

Fresh flowers have the power to lift our spirits. Even a tiny vase of pansies can dress up a windowsill. To get the most life out of our cut flowers, it's important to cut them at the right time and treat them with care. Here are some tips for prolonging the life of your flowers. Cut flowers. Cut garden flowers in the morning before the dew has dried, or in the early evening. With flower scissors or sharp pruners, snip above a node or dormant bud to spur new blooms on the plants, making the stems as long as you like. Cutting the stems shorter will allow faster growth of new buds. Put stems in a pail of lukewarm water as you cut them. Certain types of flowers (including celosia, sunflower and poppy) benefit from scalding the stem ends in boiling water for 20 seconds or over a candle flame to stop nutrient-rich sap from oozing. When purchasing cut flowers, get them home into water as soon as possible. Ask the florist for water reservoirs for the stems if you can't get home quickly.

mixed bouquets, some flowers, such as daffodils, may exude sap that shortens the vase life of other flowers, so refreshing Recut stems. Before you place flowers into water at home, the water frequently is important. Or better yet, keep these recut stems on a slant to aid water absorption. Ideally, stems flowers in a vase by themselves. should be cut under water to prevent air bubbles from blocking the update of water, and then inserted directly into water. For more tips and garden information visit This is especially helpful with roses. To prevent decay, remove all leaves below the water line. A former floral designer and interior plantscaper, Kathie Bond-Borie has spent 20 years as a garden writer/editor, including her current role as

Condition flowers. Set flowers in lukewarm water in a cool, Horticultural Editor for the National Gardening Association. She loves dark place for several hours to condition them before arrang- designing with plants, and spends more time playing in the garden – planting and trying new combinations – than sitting and appreciating it. ing. Arrange flowers. Arrange flowers in a vase of warm (110° Courtesy of Family Features F) water. To prolong the blooms, keep the vase out of direct sunlight in a well-ventilated, cool location. Even moving the vase into a cool spot only at night will help. Don't place flowers near the fruit bowl because fruits produce ethylene Jenny Burr is the assistant editor for The gas that can speed aging of the flowers.

Writer for Hire

Add water. Freshly cut flowers have enough stored sugars to survive for a few days in a vase, but floral preservatives can help them last longer. You can make your own using equal parts 7-Up and water, with 1/2 teaspoon household bleach added. The sugar provides energy, and the bleach inhibits bacterial growth.

Fit Christian Magazine and the columnist for the "Miss Communication" column. Jenny writes interviews, articles, blogs, poems, plays, and stories for adults and children. To contact Jenny you may email her at or

Change water. Change vase water every couple of days. In © 2009 The Fit Christian Magazine. All Rights Reserved.

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Ornamental grasses add grace and motion to the garden with strap-like foliage that sways in the gentlest breeze. The fluffy flowers and seed heads on many varieties last throughout the winter, attracting birds and adding winter interest to the garden. There are many types of ornamental grasses annual and perennial with different textures, sizes, colors and flower forms. Foliage and flower colors include red, pink, purple, tan and white, in addition to all hues of green. Annual grasses are striking in containers and along walkways and patios. The purple foliage of annual purple fountain grass (Pennisetum setaceum 'Rubrum') draws the eye; the golden plumes of Mexican feather grass (Stipa tenuissima) soften hard surfaces and glow in the sun. Some varieties of Carex are grown for their unusual tan foliage that some liken to the color of coffee and chocolate. These are typically considered annuals although they are perennial in warm climates. Perennial grasses make lovely ground covers, living screens and focal points. Popular types of Miscanthus, Pennisetum and Panicum add drama with their tall fountains of foliage and flower plumes. The foliage of many perennial grasses stands throughout the winter, glistening in the frost and snow, and providing cover for winter birds. Most types bloom in midsummer and their dried seed heads often remain on plants all winter.

Pampas Grass

to four years to keep the plants vigorous. For more tips and garden information visit

A former floral designer and interior plantscaper, Kathie Bond-Borie has spent 20 years as a garden writer/editor, including her current role as Horticultural Editor for the National Gardening Association. She loves designing with plants, and spends more time playing in the garden – planting and trying new combinations – than sitting and appreciating it.

Planting Instructions Most grasses prefer full sun to light shade and well-drained soil. Plant in spring, spacing plants one to three feet apart, depending on the variety. Prepare the garden bed by using a garden fork or tiller to loosen the soil to a depth of 12 to 15 Courtesy of Family Features inches, then mix in a two- to four-inch layer of compost. Dig a hole twice the diameter of the pot the plant is growing in. Carefully remove the plant from its container and place it in the hole so the top of the root ball is level with the soil surface. Carefully fill in around the root ball and firm the soil gently. Water thoroughly. Long-Term Care Apply a thin layer of compost each spring, followed by a two-inch layer of mulch to retain moisture and control weeds. Water plants during the summer if rainfall is less than one inch per week. Cut back the plant in late winter before new growth begins. Some species need dividing every three Š 2009 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.


God’s Healing Herbs

By Dennis Ellingson, Pastor for The Fit Christian

Herbs from A to Z

Part Four


o me, this is the sweetest of times. Spring has turned to summer, the days are warm but not scorching, and the garden is full of promise. In fact, if my wife wants me to come in out of the great outdoors, she has to drag me in. As we move along in our look of the beneficial herbs from A-Z we begin with the letter C. This grouping includes some favorites and some you may not realize some are herbs at all. Cayenne Peppers: I grow a variety of them but sample just a few. My adventurous son and son-in-law will try any that I grow just to see if they can handle the heat. My favorite of the hot pepper variety are the green chili peppers while they are still mild.

Chamomile is next herb our list and, to me, one of our most true and beneficial herbs with little or no adverse side effects. It is a great addition to the flower garden. At this time of year Chamomile is getting ready to bloom an abundance of small daisy-like flowers. I prefer to grow Roman Chamomile because it is low lying and it produces numerous flowers. For such a delicate looking plant, it is quite hardy, reseeds itself, and comes back stronger each year. The flowers of Chamomile are used mostly for teas and where we derive most of the benefit from the plant. If you are feeling stressed and anxious, having trouble unwinding at night and getting to sleep, I can think of nothing better or safer than to treat those miseries than with a cup of Chamomile tea. One of my favorite teas found everywhere is Sleepy Time Tea.

The main substance that makes up the peppers and gives it the heat is called Capsicum. This is what makes peppers hot Chamomile is a powerful and sweet digestive aid. Some time to the taste buds and your eyes to water, but also the healing back I was attacked by some mean bacteria that had me sick for weeks. The only thing that was effective in combating it herbal qualities of this fun food. was numerous cups of Chamomile tea. First of all, hot peppers are surprisingly a digestive aid and a calmative (once your system gets used to them). The peppers Growing Chamomile is easy, and you will discover a great increase the flow of digestive fluids and actually increase fragrant little herb with huge benefits and blessings. your rate of metabolism. The fruits are also full of Vitamins B complex and C, plus iron and calcium. Many use peppers Last for us to consider, and certainly a garden favorite at this to stave off colds and flu bugs. There is evidence to suggest time of year, is the Cucumber. It is actually not considered that Cayenne will help lower cholesterol and reduce head- a vegetable but a fruit. There are many varieties that can be aches. It even has external value, when used properly, for the grown and sampled. I love English Cucumbers because of their mild flavor, and who can do without a good pickle now relief of arthritis and rheumatism aches and pains. and then? So why not enjoy a pickle while you read this. The one warning I would give with the use of Capsicum is to use it sparingly until your body adjusts to it. Heavy con- Cucumbers are considered mildly diuretic, in that it helps rid the body of toxins and excess fluids. Consequently, they sumption can bother your urinary tract and bowels. Š 2009 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.


“Miss Communication” cont....

Dennis Ellingson’s books, God's Healing Herbs and The Godly Grandparent, are available through most book stores. Books can be directly ordered from the Cladach Publishing Web site.

“I gave you your mouth,” God said. Then God tells Moses to go and that He will teach him what to say and help him. Would you be convinced now? Moses still wasn’t, and we know this because the next words he says are, “O LORD, please send someone else to do it” (Exodus 4: 13).

If you would like an autographed copy of God's Healing Herbs

I have to admit that I have often wanted someone else to do a job that God has called me to do. This is especially true if I feel that I am lacking in confidence, abilities, or a gifting in that area. What about you? Have you ever felt this way too?

($16.99 plus $1.00 S&H)

and/or The Godly Grandparent ($13.99 plus $1.00 S&H), order direct from the author

by mailing your order and a check/money order to: Dennis Ellingson PO Box 36 Sprague River, OR 97639 For info about presentations, workshops or visiting the herb gardens email or call 541-533-0919.

have a regulating and healing benefit to the kidneys, bladder, and urinary system. Cucumbers also have a positive effect on controlling blood pressure and cholesterol. Your best choices are organically grown cucumbers.

God knew that Moses was the right person for this calling. He expected Moses to do just as He had commanded. He did allow Aaron, Moses’ brother, to assist him. Aaron spoke the words that God taught to Moses. So Moses did end up leading the Israelites out of Egypt and he did have to speak to Pharaoh numerous times. So, like Moses, God doesn’t expect us to have it altogether. We just need to be willing to trust in God’s leading and He’ll guide us through the process. In this way, God will be glorified because we will not be able to take credit for the work, we are only the instruments. Please feel free to share any of your experiences where you, with God’s guidance, have been able to abandon the words, “Who me, I can’t do that!”

Email me at

The juice extracted from Cucumber is also a great external tonic for soothing and renewing the skin. Cleopatra used them, and we know the effect she had on men. Here is a thought: the nation of Israel, traveling with Moses to the Promised Land, complained about not getting to have cucumbers along the way. Our Bible tells us that they were a stiffEven the most common things of the garden can be an ever necked and disobedient people. People that even present reminder of the love relationship that our Lord has made God mourn and wish that they would turn for us and desires of us. back to Him. Perhaps as you have your next cucumber, it will be a good reminder that our obedience to God is a sweet aroma to Him and proof of our love. “For we are the aroma of Christ . . .”

2nd Corinthians 2:15 exc. N.I.V. © 2009 The Fit Christian Magazine. All Rights Reserved.

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Nancy’s New Beginnings

By Nancy Napolitano For The Fit Christian

Some of you may be wondering, “What-the-heck did she just say?” Let me translate. I’m embarrassed and humiliated beyond belief! I began writing this column thinking that surely I could lose 32 pounds. I even set myself up. I thought reporting in to my readers would somehow make me accountable. So what happened? A million excuses … life interferes with its ups and downs, ya know. Excuses? You’ve o you swear to tell the truth, the whole truth, and heard them all before. Could I blame it on one of my new exercise buddies? Ernie. He’s really difficult to communinothing but the truth, so help you God? cate with! [See photo on bottom left.]

The Truth …The Whole Truth


Answer: “YES, but ya gotta understand I’m only human, God. I am tempted. How could things be any worse? I set myself up ya know, in front of this world of readers, told them how I wanted to be healthy, how I really wanted to shed the unwanted pounds. (I can empathize with Oprah.) What happened? I know initially it was “God-driven,” but my vehicle just went in another direction! Actually, the make and model changed a little, but it seems to idol a lot and it shifts into reverse at a moment’s notice … does seem to run a little better. Yet, it’s still not very fuel efficient.”

The truth: I said in the beginning that I really wanted this to be about lifestyle change, gradual, and permanent. No formal programs. So right now, at this very minute, how do I fare? It’s definitely been gradual and the lifestyle changes are taking hold. The scale has gone a little up and down, but I have managed a degree of success. If I were to be overly critical, I’d say I failed miserably. But that is not entirely true. In the first issue I reported a weight of 165, what I did not reveal was that I had already lost 10 pounds before I began writing. I could not bring myself to admit to tipping the scale at 175 lbs., but that is the truth. My weight now averages between 148—150 pounds. Something is holding. I do exercise and I do make better food choices. When I say my car idols a lot and shifts into reverse at a moment’s notice, I am saying that I am in the holding pattern and at times, past habits sneak in. I have days, even weeks of eating lots of fruit and vegetables, and exercising regularly. Then, something unpredictable happens and I revert to the easy life of fast food and no exercise. This could be anything from being called out of town unexpectedly, to taking on a new nursing case job, or my son shipping out to Iraq. It’s certainly more comfortable and less stressful to revert to old familiar ways. The problem is when I wake up and make my way through the fog I realize I’ve just made things harder for myself. Okay, I’ve confessed. I’ve dreaded it. I even thought if I took time off from the column and gave myself a break from writing it would somehow be easier to admit. Maybe I would reach my goal. Enough of the negative, truth though it is! I am proud of the fact that during this time I have managed to keep off more than 15 pounds. (25 lbs., if I count back from 175). My BMI has decreased. I am moving in the right direction.

Nancy and Ernie, one of her new exercise buddies. © 2009 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.


I pray that ‘cause HOPE in Christ and His endless grace is what has brought me this far and his grace will see me on. My joyful heart does not come from a lack of concern over my current situation. I do not deny my disappointment, but affirm something which is much deeper than any tear over any disappointment or fear I may have known. My heart is “lighter” because I have confidence in a living God who gives me humor and smiles when I enjoy His gift, in spite of my circumstances. A sense of humor is a great thing and the Bible tells me, and you, so (Proverbs 15:13,15; 17:22).

Exercise holding. 2nd year of THE RESOLUTION RUN (last year Nancy’s son, Jeff, ran with her, this year she brought his picture across the finish line).

Now, what’s the plan? I’m gonna keep on keeping on. My goal is 132 lbs. That has not changed. I am bumping my physical activity up, instead of three times a week, I’m going for everyday.

Next issue I offer only one promise, to give this effort my best. At my age I’ve come to realize that Nancy’s son, Jeff, in uniform. He is curat any given moment rently serving in Bagdad. Please keep him that is what most of in your prayers. us are doing. But we can do better and I will continue to strive for that. Blessings! Email Nancy with your questions and encouragement at

Some of you may say, “Just give it up, girl, enough!” Nope, I can’t do that. I’ve come too far. If anything, admire my tenacity, I’m not a quitter. You know that’s what happens to most of us. We either plod along, or like Oprah, we make great strides and then fall on our faces. We are, however, all in the same boat. You too, will one day face being more than 50 years of age and your metabolism will decline. A size five will be a distant memory. (Don’t tell me it will never happen as I, too, thought it never would.) It will be harder to get out of bed, your joints will creak, and your back will ache. When that day comes, I hope you will remember me and look back on this and gain a glimmer of hope. © 2009 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.


Kettlebells for Christ

Exercise the Right Way

© Jessica Huthmaker

In an industry that sometimes houses a large amount of ego and pride, the love and humility of Christ is not always readily found. I was lured into the “fitness” scene desperately searching for an escape from low self-esteem. I knew there was something different about all of these fit, strong people I admired. They carried themselves differently, held their heads higher. It was a disciplined confidence I yearned to have.

Photo courtesy

To most, a Kettlebell appears to be little more than an intimidating hunk of iron. To me, and to numerous clients I have had the privilege to work with, the Kettlebell is a representation of empowerment, overcoming fear, defeating pride, and becoming a spiritual and physical powerhouse. I would like to share how Jesus Christ changed the way I viewed my physical body and broadened and deepened my love and appreciation for health, strength, and fitness using a ball of iron.(1)

I was fortunate enough to be born with a healthy and properly functioning body; a series of events and poor choices, however, led me down a destructive path of eating disorders and a deep hatred of my physical body. Even after competing in bodybuilding, fitness, and powerlifting, and reaching “perfection” by some of the world’s standards, I remained unsatisfied and painfully empty inside.(2) I spent many years trying to fill this void through any means that presented itself. It was not until I asked Jesus Christ into my heart to be my Lord and Savior that I began to truly build my body starting with my inner man.(3) I now know that building our Is working out bad? No!(8) Being completely self-focused, bodies by God’s design always results in victory!(4) carnal, and deceived by the notion that a certain pant size will fill the need we have for a Savior is. So what does a KettleBased on scripture, I began to realize that God loves us no bell have to do with seeing oneself as our Heavenly Father matter what we can squat, snatch, or bench-press(5), and that sees us?(9) true strength comes from Him.(6) I also learned that God wants His very best for us, and in order to serve Him well If you have worked out with Kettlebells before, you know and glorify His kingdom we must care for our physical that staring in the mirror, counting reps and critiquing any bodies as well as our spiritual bodies. Living in constant slight imperfection in your physique is not the SOP. Swingcondemnation by our own standards of perfection tends to ing and snatching a large intimidating cannonball-shaped leave us weak and defeated in the area of being content with hunk of iron requires tremendous focus as every muscle in ourselves, and in serving, loving, and witnessing to others.(7) See “Kettlebells” pg. 27 © 2009 The Fit Christian Magazine.

All Rights Reserved.

A Publication of His Work Christian Publishing.


Kettlebells cont....

us, hears us, helps us, loves us, and satisfies us greater than (12) your body, including your heart, is forced to work simultane- any earthly victory can provide! ously in mentally and physically challenging functional movement patterns that create a new you from the inside out. A commitment to take care of our physical body is of great In learning to see ourselves from God’s eyes, we can liken importance; however, it pales in comparison to the decision the road to physical fitness to our walk with Him. Holding regarding our eternal destination. If you have not accepted true for both disciplines, the more you spend each day Jesus Christ as your Lord and Savior, I encourage you to ask (building a relationship with God through His Word, or Him into your heart today! building your physical body) the healthier, stronger, and fit If you would like learn more about kettlebells, or purchase Jessica’s you will be at the end of the year.(10) kettlebell training DVD, please visit

Exercise the Right Way

As previously stated, training with Kettlebells requires intense focus and determination. Performing swings, snatches, and presses, requires the use of virtually every muscle in the body from which strength is born, even though the initial focus was technique. Enduring through sometimes seemingly impossible workouts makes the next one easier. (See any correlation to the Christian walk?) As I focused on the Kettlebell more intently and training progressed, my technique became more refined, and many changes occurred in my body that I could not “see”. For instance, the very important but small stabilizing muscles in my shoulders, back, and hips created a foundation from which my body can now develop strength and stamina with little limitation.(11) Many times during Kettlebell workouts, I “feel” like I cannot possibly do one more rep, but do 10 instead; an unseen physical change is taking place in my heart and fat cells that has just guaranteed me a more full, energized, vibrant future. A more important change, however, is taking place in my spirit. Situations that defeated me at one time are now opportunities to let God’s glory shine!(6) All things are possible with God! For me, my body has become a powerhouse for the Lord instead of a painful source of self-condemnation and imperfection. My hands and arms are strong to reach out and help others. My legs can carry me through the many journeys He has for me and my heart and lungs are healthy to proclaim His Word! This all happened because I took my eyes off what I saw in the mirror (carnality, pride, low self-esteem) and onto the “Iron” (Messiah, Lord, strength, rock).

You may email Jessica at Footnotes: Scripture References are taken from the NKJV Bible. 1. 1 Corinthians 6:19-20 “Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought at a price; therefore glorify God in your body and in your spirit, which are God’s.” 2. 1 Timothy 4:8“For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of hat which is to come.” 3. Ephesians 3:16 “that He would grant you, according to the riches of His glory, to be strengthened with might through His Spirit in the inner man” 4. 2 Corinthians 2:14 “Now thanks be to God who always leads us in triumph in Christ, and through us diffuses the fragrance of His knowledge in every place.” 5. Ephesians 3:17-19 “ that Christ may dwell in your hearts through faith; that you, being rooted and grounded in love, may be able to comprehend with all the saints what is the width and length and depth and height, to know the love of Christ which passes knowledge; that you may be filled with all the fullness of God.” 6. 2 Corinthians 12:9 “And He said to me, ‘My grace is sufficient for you, for My strength is made perfect in weakness’ Therefore most gladly I will rather boast in my infirmities that the power of Christ may rest upon me.” 7. Romans 8:1“There is therefore now no condemnation to those who are in Christ Jesus, who do not walk according to the flesh, but according to the Spirit.” 8. 3 John 2 “Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.” 9. Psalm 139:14 “I praise You, for I am fearfully and wonderfully made; Marvelous are Your works, and that my soul knows very well.” 10. Proverbs 4:22 “For they are life to those who find them, and health to all their flesh.” 11. 2 Timothy 2:19 “Nevertheless the solid foundation of God stands, having this seal: The Lord knows those who are His, and, ‘Let everyone who names the name of Christ depart from iniquity’.” 12. Proverbs 3:5 “Trust in the Lord with all your heart, and lean not on your own understanding; And He shall direct your paths.”

So like our journey with Him: He is the unchanging absolute, like the Kettlebell. A regular, focused, disciplined workout, revolving around this one single object pushes us to become our best. We are stronger, leaner, more flexible, and more cardiovascularly fit at the end of the year, simply by taking our eyes off “us” and putting them on “it”, the kettlebell. Likewise, when we commit our eyes and heart to Him and take them off of ourselves and allow Him to become our “trainer” we can reach an elite level of spiritual and physical fitness through a true relationship with the one who guides © 2009 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.


Making Fitness Fun

11 Ways to Mix Up Your Exercise Routine

Exercise the Right Way

© Jamie Jefferson

Getting (or staying) fit doesn't have to be a drag. Here are 11 ways to mix up your exercise routine to make it fun again. 1. Sign up for an event. It can be a 5K or a marathon; a fun run (which you can run or walk) a bike race or a triathlon. First, set a realistic goal and then enter an event that's a few months away. Training for an event is fun and it's a great way to meet people, too, if you train for the event together. 2. Get your family involved. If your kids are small, invest in a jogging stroller. If they are a little older, run while they are biking next to you. When everyone gets involved in fitness, everyone is more likely to keep at it. 3. Subscribe to a magazine that caters to enthusiasts of your favorite sport or activity. Your neighborhood bookstore can give you a sense for the wide variety of titles that are available– one for just about every sport or activity you can think of. The magazine's gear reviews and articles (and inspiring essays from true lovers of the sport) can really help you stay motivated in 10. Find a new group of people to work out with. Look on your chosen sport or activity. Facebook or Meetup for people in your area who enjoy the same activities as you. 4. Download audiobooks to listen to while you work out. Take your workout time to catch up with the work of your favorite 11. Get a new gadget. Whether it's an iphone application, a GPS author of speaker. You can easily download and listen to mp3 wristwatch, or a simple pedometer, a new device can help you audiobooks, from classics to seminars. Or download a book stay motivated. from your favorite humorist or comedian. A good book can really help make your workout more fun. About the author:

5. Try a new fitness class. Ever tried water aerobics? Spinning? Jamie Jefferson writes for, where you'll find online couJazzercise? Kickboxing? Bellydancing? Your favorite sport pons and product reviews, including reviews of leading online diet plans [] and coupons for may be one you haven't even tried yet. 6. Treat yourself to a new DVD. Search the sale racks or hit the library to get a new fitness DVD.

Medifast [] as well as other weight loss programs.

7. Try a new gym. Look for free trials to area recreation centers or gyms. There are even fitness centers that cater just to women. See if there's a center that particularly motivates you. 8. Track your progress. Fitness is more fun when you can see the results. Create an account on one of the many fitness websites that allow you to track your workouts, weight loss and stamina. 9. If you normally work out inside, get out in nature. Explore the great outdoors. © 2009 The Fit Christian Magazine. All Rights Reserved.

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Low Fat Diets Work For Weight Loss

Exercise the Right Way

© Mike Roussell

protein, fat diets also increase your level of satiety (you feel full longer), increase blood sugar control (yielding better weight loss), and improved compliance. Improved compliance is arguably the most significant benefit the more you stick to your plan, the better your plan will work.


ow fat diets have been extremely popular over the past several decades. As of late there has been a trend to reduce carbohydrate consumption and increase dietary fats and proteins. This newer diet strategy has shown to be extremely effective in improving overall health, body composition, and performance. There has been some confusion lately regarding low fat diets as research studies are still ongoing that examine the efficacy of low fat/high carbohydrate diets for weight loss. A lot of the confusion stems from the fact that low fat diets work when it comes to weight loss. That’s right. I said low fat diets work. But this shouldn’t be a surprise if you think about it because throughout the 80’s and 90’s bodybuilders all over the world got extremely lean using low/no fat diets. The reason low fat diets work is because anytime you decrease a person’s caloric intake to a level significantly below their energy expenditure they will lose weight. It isn’t rocket science just simple math. The initial reason that dietary fat was restricted to elicit weight loss is because fat has more calories per gram than any of the other macro nutrients (carbohydrates or protein). Thus, the thinking was that if you had to cut out 20 grams of some nutrient then you should cut out fat as that would lead to the greatest decrease in calories. However, the question should not be if low fat diets work but if they work the best? The answer to that is a resounding NO. Lowering your carbohydrate consumption and increasing your fat and protein intake yields a diet that is more effective at pulling fat off your body, preserving and building lean body mass, and improving health. Moderate carbohydrate, © 2009 The Fit Christian Magazine. All Rights Reserved.

Low fat (especially very low fat) diets are extremely restrictive and thus people don’t follow them. This fact was most evident in the findings from the Women’s Health Initiative (WHI) Study. The WHI was a HUGE study that spanned almost a decade. In this study some women were instructed to follow a low fat diet (<20% of calories from fat). In the grand scheme of low fat diets this isn’t even that low as Dean Ornish recommends <10% of calories from fat. At the end of the study the low fat group never reached their goal of <20% of calories from fat. Instead they consumed about 30% of calories from fat (down from 38%). The WHI showed that it is just not feasible to expect people to decrease their fat intake too much below 30%. Are you having trouble sticking to your diet? If so, is your diet on one of the extremes (high fat vs. low fat, high carb vs. low carb)? Remember the best diet is the one you can follow, and people have the easiest time following a diet of moderation. About the author: Mike Roussell is an author and nutrition doctoral student at Pennsylvania State University. Mike’s writings can be found in Men's Health and Men's Fitness and Ironman Magazines. Learn more at Never Count Calories Again! A Free 47-minute video reveals the secret to losing weight without counting calories ever again! To Download your copy visit

A Publication of His Work Christian Publishing.


Two Proven Tips For Gaining Muscle In 4 Weeks

Exercise the Right Way

© James Lund


f you’re wondering how you can gain some muscle and weight in a short amount of time, there are two actions you can do that would adequately answer your query. They are lifting and eating. By applying both of these tips for gaining muscle to a program that will last four weeks, you will make yourself stronger, bigger and, all around, tougher. Lifting If you want mass put on your body as quickly as possible, you’re going to need to know some exercises that will make it easier and faster for you to gain muscle and weight. The following workouts will help you get bigger: - Squats - Dips - Deadlifts These three, when added to your workout days, will put mass on you very quickly because they work out the mass muscles on your body. Any gym will acknowledge that these three weight lifting exercises will produce quick muscle growth. Deadlifts, dips, and squats ought to be the main focus of your weight training exercises. Make a schedule for the days of the week you will work out (for example, Monday, Wednesday and Friday). Plan on doing one of the three main regimes (Monday the squats, Wednesday the deadlifts and Friday the dips) for each day. Then add different exercises into your routine such as chest exercises or bicep curls or any other lighter workout. However, focusing on dips, squats and deadlifts is the best way to gain muscle and weight. Eating Now is your chance to eat as much as you’ve always wanted because each meal you consume adds to your ultimate goal of gaining weight and adding muscle. When you miss a meal, you’re only taking two steps back to your one step forward.

Along with your meat large portions, carbohydrates should be on the menu as well as a minimum amount of fat. All of that should be consumed in one meal. Interspersed with your three main meals, you will have three smaller meals or snacks that can consist of numerous things including: - Protein shakes - A couple protein bars - Any other 30 to 50 grams of protein snack Again, these don’t actually have to be portions of meat but can be shakes or bars. You also won’t need to have as large a serving of carbohydrates.

With the right amount of dedication, desire, focus and a good plan, you will be on a well-paved path to gaining weight and muscle within four weeks. After that, you can determine your progress and decide if continuing to gain muscle and The recommended amount of meals you should eat in a day weight to get bigger is right for you. If you do decide to is six: three large meals and three smaller meals. Your three continue, you can make another four week plan. large meals (breakfast, dinner and supper) should contain a minimum of 30 to 50 grams of protein that primarily come For more great advice on how to gain muscle mass quickly, tips for from some meat source. These three meals are your support gaining muscle and how to get the body that you have always dreamed about. Go to and get results. system for the diet. Source: Article Directory: © 2009 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.


Women and Heart

© Vida Curnutt

Exercise the Right Way

Attacks D

id you know that women rarely have the same dramatic symptoms that men have when experiencing a heart attack (Myocardial Infarction)? You know, the sudden stabbing pain in the chest, the cold sweat, grabbing the chest and dropping to the floor that we see in the movie. This is something we women should definitely take seriously. I was aware that female heart attacks were different, but this is the one of the signals of an MI happening, haven't we? I said best description I've ever read. Here is the story of one aloud to myself, "Dear God, I think I'm having a heart woman's experience with a heart attack: attack!" I lowered the foot rest, started to take a step and fell on the floor, instead I thought to myself "If this is a heart I had a completely unexpected heart attack at about 10:30 attack, I shouldn't be walking into the next room where the p.m. with No prior exertion, No prior emotional trauma that phone is or anywhere else but, on the other hand, if I don't, one would suspect might’ve brought it on. I was sitting all nobody will know that I need help, and if I wait any longer I snugly and warm on a cold evening, reading an interesting may not be able to get up in another moment." story my friend had sent me. A moment later, I felt that awful sensation of indigestion, when you’ve been in a hurry and I pulled myself up with the arms of the chair, walked slowly grabbed a bite of sandwich and washed it down with a dash into the next room and dialed the paramedics ... I told the

The more we know, the better chance we have to survive. of water, and that hurried bite seems to feel as if you’ve swallowed a golf ball going down the esophagus in slow motion, and it is most uncomfortable. You realize you shouldn't have gulped it down so fast and needed to chew it more thoroughly, and this time drinks a glass of water to hasten its progress down to the stomach. This was my initial sensation–the only trouble was that I hadn’t taken a bite of anything since about 5:00 p.m. After that had seemed to subside, the next sensation was like little squeezing motions that seemed to be racing up my spine (hindsight, it was probably my aorta spasming), gaining speed as they continued racing up and under my sternum (breast bone, where one presses rhythmically when administering CPR). This fascinating process continued on into my throat and branched out into both jaws.

lady who answered that I thought I was having a heart attack due to the pressure building under the sternum and radiating into my jaws. I didn't feel hysterical or afraid, just stated the facts. She said she was sending the paramedics over immediately, asked if the front door was near to me, and if so, to unbolt the door and then lie down on the floor where they could see me when they came in. I then laid down on the floor as instructed and lost consciousness, as I don't remember the medics coming in, their examination, lifting me onto a gurney, or getting me in to their ambulance, or hearing the call they made on the way, but I did briefly awaken when we arrived and saw that the cardiologist was already there in his surgical blues and cap, helping the medics pull my stretcher out of the ambulance. He was bending over me asking questions (probably something like "Have you taken any medications?") but I couldn't make my

AAH!! Now I stopped puzzling about what was happening. We all have read and/or heard about pain in the jaws being © 2009 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.

See “Heart Attacks” pg. 32


Heart Attacks cont...

Exercise the Right Way

mind interpret what he was saying, or form an answer, and nodded off again, not waking up until the cardiologist and his partner had already threaded the teeny angiogram balloon up my femoral artery into the aorta and into my heart where they installed two side-by-side stints to hold open my right coronary artery. I know it sounds as if all my thinking and actions at home must have taken at least 20-30 minutes before calling the paramedics, but actually it took perhaps 4-5 minutes before the call, and they are only minutes away from my home, and my cardiologist was already to go to the OR in his scrubs and get going on restarting my heart (which had stopped somewhere between my arrival and the procedure) and installing the stints. Why have I written all of this to you with so much detail? The more we know, the better chance we have to survive. People who suffer illnesses or tragedies unfortunately set themselves up, saying, “It can’t happen to me!” It can happen to any of us, which is why we should take the steps in our youth to prevent illness and tragedies.

k o Bo

Cracking The Parenting Code Author: Laura Lee Heinsohn Publisher: New Hope Publishers Reviewed by: Jenny Burr

hat does your child need? In her book, Cracking The Parenting Code, author Laura Lee Heinsohn unravels the mystery of discovering the needs of your child first by asking a number of questions and providing methods to learn the answers for each question asked. For more than three years, Laura © 2009 The Fit Christian Magazine. All Rights Reserved.

About the author: Vida Curnutt is an entrepreneur who loves to write on various topics. Visit to read weight-loss product reviews or for more information about the author.

asked people two questions, “Are you living your life with the same values and convictions that your parents raised you with?” and “Are you raising your children the same way your parents raised you?” The answers to the questions were almost unanimous, “No.” The reasons for the answers are the basis of her book. This is a practical book that helps parents discover the needs of their children and determine if they are meeting those needs. The book also aids parents in learning if their own needs had been met when they were children and how it affected them. When a parent knows their child’s or teen’s needs then they are able to connect with him or her.

w e i Rev W

Exercise is the leading element we have offered to us in life that helps to reduce any disease, emotional reactions, and so on. When you sit around feeling anxious or depressed, you are working toward worse health conditions. Reverse your actions and take the steps to live longer by exercising each day.

This book is an invaluable read for parents. The personal accounts from Laura and from some of her parenting workshop participants are experiences in which many parents can relate. The quotes from investigators and authors on parenting are insightful and encouraging. Laura is a Christian and presents her findings from the Christian perspective. I highly recommend reading this book. †

A Publication of His Work Christian Publishing.


Exercise the Right Way

Expert Advice on Shaping Up for Summer


Lance Armstrong and Peter Park

f your fitness routine went dormant during the winter, the onset of summer is a great time to wake up your commitment to regular exercise and good nutrition. For Peter Park, the strength and conditioning coach for cycling champ Lance Armstrong, summer signals a great time to take stock of your diet.

Park has found that quercetin's incredible ability to enhance your body's energy system keeps his fitness clients feeling energized longer with out the jittery feeling or eventual crash that can come from caffeine. Once you've shaped up your diet and sustained your energy, try Park's fitness tips to get fit for summer:

"One of the first things I discuss with my clients is the importance of proper nutrition," said Park, who is also a • Consult an Expert: An expert will be able to determine personal trainer and endurance coach for professional and the parts of your body that are not in balance and/or need to amateur athletes as well as celebrities through his Platinum be strengthened or balanced. For example, sitting at your Fitness centers. "Take a look at what you're putting into your desk all day might leave your back hunched over and weak. body. Healthier food options - whole grains, fruits, vegetables and lean meats - will give you the energy you need for • Start with Mobility and Flexibility: It is not smart to a good workout." strengthen shortened and tight muscles. Incorporate both To help sustain energy, Park and Armstrong also rely on FRS mobility and flexibility exercises before and after each trainHealthy Energy, which has been shown to support improved ing session to ensure that your workout gets the most bang fitness and extend endurance. FRS's main ingredient is the for your buck. powerful antioxidant quercetin, which is naturally found in fruits and vegetables such as red apples, grapes and berries. See “Expert Advice” pg. 34

© 2009 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.


um and vitamin D. Studies even suggest that milk drinkers tend to have healthier diets and are likely to be leaner than people who drink little or no milk. While companies have tried to duplicate milk's benefits in manufactured beverages, none are as wholesome and naturally nutritious as milk.

Small Changes

Exercise the Right Way

§ Rise and dine–Don't skip breakfast to cut calories or time. Studies show that people who eat breakfast are most likely to maintain a healthy weight. § Pat yourself on the back–Reward yourself for making small changes–it can motivate you to make even more. § Set the stage for success–Create an environment that supports healthy behaviors. Stock the pantry and refrigerator with healthy foods, and keep them in front, so you'll reach for them first. Keep a pair of walking shoes in your office so you can take that walk at lunch–or even better; recruit a co-worker to walk with you. You're much more likely to succeed with a buddy.

Make a Big Difference Anyone trying to adopt a healthier lifestyle or maintain a healthy weight knows - change is hard and long-term success is even harder. In fact, despite widespread awareness, obesity rates aren't reducing and continue to be a top health concern. What about a new approach? Conscious, small changes in lifestyle could fight America's growing girth by maintaining a healthy weight and preventing gradual weight gain. "Large, permanent changes in diet and activity are much harder to implement and sustain," says Dr. James Hill, a nationally recognized obesity expert. "By shifting our focus to small changes in diet and physical activity, we can help improve our nation's overall health and wellness and potentially reduce the magnitude of the obesity problem." Maintaining a healthy weight is possible. Most weight gain seen in U.S. adults could be prevented if people make small behavioral changes that reduce energy intake by 100 calories (equivalent to two-thirds of a can of soda) or that increase physical activity by 100 calories (walking for approximately 20 minutes).

The really good news here is that by making just small changes in lifestyle, it's possible to avoid further weight gain or maintain a healthy weight. For additional small wellness tips that make a big difference visit Courtesy of Family Features Source: Milk PEP

Expert Advice cont....

Focus on the Core: As the center of the body, a strong core helps maintain proper posture and proper form while working out. If you find that you can use a little improvement, targeted exercises can help you develop your core strength.

• Work in Weights: Weight training helps keep your body balanced. For example, is your right hamstring as strong or flexible as the left? Being balanced enables you to be more fluid athletically and helps you avoid injury. This is especially important for people over 30 since that is when you start to lose muscle mass.

• Find a Partner: When you have someone to help motivate

Here are some simple–and small–steps you can take toward you or someone else relying on you to make good on the evening walk or ride, you are much more likely to stick to better health and wellness: your goals. Lance and I practiced this tip when we trained § Step it up–Track your steps and add 1,000 steps to your together to get him ready for his return to professional cydaily routine. Wear a pedometer to keep track. Take the stairs cling. instead of the elevator and walk to places close to home For more information about FRS Healthy Energy and the instead of driving. § Make calories count–Bypass sugary sodas and reach for antioxidant quercetin, visit low fat or fat free milk instead. Milk offers more nutrients per penny than almost any other beverage option in the Courtesy of Family Features Source: FRS Healthy Energy supermarket–providing key vitamins and minerals like calci© 2009 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.


By David Luther for The Fit Christian

Spotlight: Elena Seiple Photo Š 2006 Juan Carlos Lopez /

Elena Seiple

was born and raised in Harmony New Jersey. Mapquest will ask you: “which of the five Harmonys in New Jersey does this mean?” It has to be the real Harmony for a family this big to get along! Her dad is a minister and mom is a traditional homemaker for seven kids, if I counted right. Elena competed in swimming, basketball, soccer, and track in school. By 1997 she became interested in bodybuilding. Her sports background aided some early success, progressing from lightweight to light heavyweight today. She also competed as an Elite Powerlifter and International Strongwoman, competing in the 2006 Worlds. Last December she won the NPC Nationals and graduated from amateur competition by winning her pro card. This victory came in spite of some trials in her personal life, and gives evidence of a supportive relationship with our Lord Jesus Christ. you seem to be discovering a different view FC: Elena of success lately. Is there something different in your life after so much success in sports? spent the last ten years focused on my goals and ES: Iwhat I wanted. I put so much aside in my life to

understood real love. Discovering God, I see how many times I have fallen short, failed Him, doing what I wanted, not what He wanted. I am watching Him put it all aside and just accept me for me, and forgive me, and love me even more. I believe God allowed my past relationships to fail in order to get my attention as well. How can I love anyone when I didn't even understand His love? What has been a blessing is realizing that all the puzzle pieces started to fall into place. I see God answering prayers, even small ones. He has brought a wonderful Christian man into my life. He has Can you tell me how to get my kids to discover been faithful in providing me with a great career, and meetthe secret of life? I guess your mom and dad ing my needs. I don't deserve anything, yet God is faithful have been working on that for a while, as I have and loves me, ELENA SEIPLE, so much that he takes care of me! for my kids.

achieve those goals. I remember early on that I was quoted as saying "The day bodybuilding becomes bigger than God, I will quit", but alas I didn't. I pushed on to achieve my own selfish desires. After winning the nationals, and I walked off that stage ... I felt empty. I realized that trophy was just a trophy. Yes I was proud of my accomplishment, and still am, but I realized that I had not balanced it properly with my walk with God, and let that slide to achieve my goals.


People seem to think that bodybuilders are buland Dad raised me very well. Christian school, ES: Mom FC: let-proof super-heroes. They can use words withChristian High school etc. However my advice is out considering how it can cause pain. Our this; don't shelter them and force upon them certain things. God is going to do His work in their life in His time. enemy is called “The Accuser of the Brethren” and he Let them make mistakes; that’s what childhood is for. It’s the uses silly people to do this damage. How can you protect building block for our successful future. There is no secret of yourself from those who speak for the darkness? life ... there is just God. Bullet proof super-heroes? LOL! Yes I admit we are viewed as these "creatures" because of how we look, I read that you are discovering a God who anbut inside we have a heart that pumps the same as swers prayer. Are you encouraged by finding a everyone else, and are made up of the same components as friend who never forsakes you? everyone. Being a bodybuilder, as much as I get praise and Absolutely; It has been through my trials , my suc- admiration, there is always one that is negative or puts you cess and my failures that I realized who God really down or makes fun of you. Here is the thing ... how often do is and what love is. Love is an action not a feeling. I we find ourselves making fun of that person with a disabiliknew that in my head, but didn't understand it in my heart. ty? Or one who doesn't have a great body? Or one who may I had "fallen in love" a few times in my 35 years, yet I never be socially awkward? What makes me any different? Being called names and made fun of only made me more aware of




© 2009 The Fit Christian Magazine. All Rights Reserved.

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how horrible we are to others that are different. It made me more sensitive and cautious of my words and actions towards those who are different. Satan will find our weakness and challenge us, but if we keep God first He promises that there is nothing we can't handle. around us, friends, or even an employer FC: People can challenge our self-worth. How can Christconfidence be better than self-confidence against this? all things through Christ who strengthens ES: Ime.canWedo have heard that verse a million times. But my favorite verse "Have not I commanded thee, be strong and of a good courage, be not afraid, neither be though dismayed for the Lord thy God is with thee withersoever thou goest" Josh 1:9. And even that great hymn (lyrics and Music by Norman J. Clayton) that says: “My hope is in the Lord". If we keep God first, and filter everything in life through his eyes, and view ourselves as God views us, we would see our self worth is far beyond riches, or rubies and more precious than Gold. It’s not easy as we tend to focus inward instead of focusing on God. can we protect ourselves against unfairly FC: How belittling a person to others? (God may offer us clues in Matthew 18:15-17). we aren't perfect. You can just bridle your ES: Well tongue and put on the amour of the Lord. Pray and

we are seeing ourselves as less, and pray at that moment, we just ask God to filter your mouth. I have a running can defeat the enemy, and he will lose his foothold. joke that I have no filter on my mouth, what my brain thinks flies out my mouth before I can "filter" it. I say things I It’s good to know that an all-knowing God proshouldn't, and I have hurt people and torn down people with vides the justice that life requires. We are free to my words. I have been more aware of it of late, and find enjoy life by trusting him to show us peace in the myself going to them and asking forgiveness. We can't world without being of the world. Has he provided some expect our words to ever be perfect, but as long as we good examples among your fellowship? recognize when we have done that and seek their forgiveness, and confess to God, I believe we don't do it as much. Well I have shared much time being PART of the world. God had to yank the rug out from under me At times God may reveal ways that we can imto get my attention. He made me realize that being prove ourselves, and he is patient to encourage in sync with him brings more satisfaction than personal our growth. Our enemy may suggest that we will glory, success, fame, or riches. Now when I am in the spotnever change, and try to provoke our surrender to disbelight, I really focus on keeping God first and in perspective lief. How can we avoid seeing ourselves as being less than in order to not be sucked in and apart from God. what God sees in us?



What can the church learn from sports to adhard not to do that. I am the worst offender. FC: dress a national fitness crisis? ES: It’s Example I see myself in contest shape "perfection" to a certain degree, as I always want to improve. Oh don't get me started on this one. Our national Then I see myself "off-season" and I beat myself up for how ES: fitness crisis is not the churches’ fault to begin with. bad I look. The bottom line is when God looks at me he sees me through Christ ... PERFECT. What Christ did on the cross covers all my sins. He sees me as unblemished covered in Christ’s blood. If we could remember that, we would never question our self-worth. But we are human and you can't expect us to get it right every day. If we recognize when © 2009 The Fit Christian Magazine. All Rights Reserved.

I am going to offend a lot of people here, but it starts with our parents training kids to be lazy. Growing up, you could give us a stick and we'd entertain ourselves for hours. Today, kids from birth are in front of a television. Just because the video says “Baby Einstein®” doesn't give you

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the right to plop your child down and educate him via the television and leave them there for hours to vegetate while snacking on something made up of chemicals! Then we lead a life of fast food and convenience. The bottom line is this body is a Temple, and God requires us to take care of it. This means not just physical exercise but mental exercise. Think about it: if kids played outside more and not watching TV or Playstation®, they would be in better physical health. They will learn early about that and grow up to be healthier adults. Being disciplined makes you a better person ... discipline in health, in school work, and in everything is so necessary for success. So the church could maybe teach on disciplining the body, heart, and the mind, and this may help in this area. do you feel about popular ideals of thin FC: How body image that motivate diet abuses?

more important than any goal you score, or any race you run. The energy you put into sports, equally must go into education. Very few of you will make the big bucks in athletics, so someday you will have to rely on your education to pay your bills. are beginning a new commitment to Jesus FC: You even as you are beginning a new phase of your bodybuilding career. You also have another professional career ongoing. Have you heard any new directions coming with your closer walk with the Lord? a very busy life outside of bodybuilding. God ES: Ihashaveblessed me with a fantastic career in Information

Technology. I am currently in Grad school for my MBA in International business, and I play in an amazing orchestra for my church. All I can say is that God provides. I have had this problem to a certain extent myself. God never fails us. Even in this economy he has been faithful. We think that thinner is better. We tend to associate love with the size we are. "No one will love me if Strength fans may focus on your best lifts, but we I’m [overweight]." I personally struggle with this. My bigknow that we need help with our biggest burgest fear is being [overweight]. However, for bodybuilding I dens. I believe you will not become shy about had to be "heavier" to attain my goals. In some ways it sharing your adventure in faith. What can you share to helped me defeat that demon, but daily I struggle. I still look lift our readers? in the mirror and want perfection. I have to remind myself that I am loved no matter what size I am, and that someone I tend to not get too personal when I am talking does accept me that way. It’s actually taken an amazing man about things, but I will with you. I never delve into in my life who has accepted me just the way I am for me to the nitty-gritty but if this can help one person it’s realize how ridiculous it is to associate size with love. I have worth it. It opens me up and shows my vulnerabilities, but.... not defeated it completely, but I hope God allows me to overcome in time. God started to do his work way back in 1997 when I started my journey. I made a decision that I won't get into but I said Do you have any advice for young people who are "God if you give this to me I will never ask for anything considering a career in sports today? else". He said"OK you big dummy, I’m going to let you do what you want, but ultimately I am going to get you to where Education is far more important than success in I want you to go. It’s not a long path, but because you are sports. If you go to college, just remember that if stubborn, I’ll let you take every detour along the road ... just you are on scholarship, or whatever; education is remember; I'm God and I will get you to where I want you."




So I started this path to destruction. I got married, I had an incredible job, fantastic money, I started bodybuilding and was rising quickly through the ranks. I had it all! Or so I thought. My marriage was very tumultuous, and I noticed that in my effort to please everyone in the sport I was lying, gossiping, and doing anything I could to promote myself. I put aside church, family, and you name it. I missed family reunions, birthday parties, dinners, graduations ... just for this sport. Then in 2005 my marriage was finally over, it had failed completely. Divorce was now going to happen. In early 2006 while dealing with the trials of the divorce I got Shingles, which took my health for a period of time, and I still have pain from time to time from that. The divorce changes you financially, so I had health, wealth, and then POOF everything was gone. Between 2005-2008 everything I strove so hard for vanished like smoke. I was back to square one. © 2009 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.


Now writing this isn't easy, letting you see this insight into my life isn't easy but, what comes next makes it worthwhile. God took everything that I held onto for security away. He needed to strip me of my pride and dependencies to make me All photos courtesy of Elena Seiple realize, "Wait a minute ... I have nothing, yet God is right here, and he’s still providing ... God never once left my side." I started to do some soul-searching. While prepping for the nationals in 2008, the weight of that burden laid heavy on my shoulders and I could not shake it. I was depressed, negative, and low. I felt that I had no more self-worth. Yet I went to the nationals and God blessed me with a win ... something I sought for 10 years. As I stepped off, I realized God had been faithful. He had never let me flounder. You know not once in my entire life has he not provided, not once! Every bill has always been paid, every need has always been met. So shortly after nationals, I spent a lot of time on my knees. I committed my life to God. And for the first time I said "OK Lord, if you want me, you can have me. If you don't want me to compete, I won't compete; If you want me to be a missionary, I’ll be a missionary ... where you lead I will go.” I also said, “If you want me to be single forever, I accept that. Wherever and whatever you ask of me I will do." And then ... it all started to happen. God provided another fantastic job for me, he brought an amazing man into my life, he opened the door for me to further my education, he provided and he blessed and continues to bless. Church sermons were more meaningful, music I played sounded sweeter as I was playing for God, not me. My disposition became softer, not so rough and harsh. My words were more encouraging and sensitive (I still lack that filter though). But I know now if I have nothing, I still have everything as I will always have God. † Elena’s Web site offers a journal of her walk that reveals her silent partner at work. Visit

© 2009 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.



Mother's Day



Have them set the table with the good dishes and silverware. Some fresh flowers and handmade place cards are easy ways oms deserve special treatment, especially on to dress up the table for mom. Mother's Day. Serve her something deliciously different–a baked ravioli dinner that the kids can help create. For fun new ways to use Nasoya wraps any time of year, visit Natural foods expert and cookbook author Maribeth Abrams has cooked up an easy and great ravioli recipe that's sure to make mom happy. "I'm always looking for ingredients that are versatile, quick and easy," said Abrams. "I love using Nasoya wraps because they're fresh and all natural, so they make healthy eating convenient and fun." In addition to using wraps for ravioli, Abrams likes to use large square wrappers in place of lasagna noodles and small square or round wraps as mini pastry shells for fruit tarts, baby quiche and chicken salad cups for snacking. Baked Sweet Potato Spinach Ravioli Yield: 24 Ravioli 1 ¼ 1 1 ½ 1 ½ ¼

tablespoon olive oil cup chopped onion clove garlic, minced or pressed large sweet potato, peeled and cut into 1/4-inch cubes cup vegetable broth or chicken broth bag (9-ounce) pre-washed spinach teaspoon cumin teaspoon ground ginger Salt and pepper, to taste package Nasoya square wraps (48 wrappers) Parmesan cheese

For this special ravioli, kids can help fill the wraps and seal them up by painting a line of water along the sides of each 1 wrap. Let them do the crimping with a fork and the cheese sprinkling, too. Place oil in large skillet over medium high heat. Add onion and garlic and cook, stirring, for 5 minutes. Add sweet potato See “Mother’s Day” pg. 44 © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


Nutrition on a

Warm Potato Salad This recipe costs about $1.95 per serving. Preparation Time: 10 minutes Cook Time: 10 minutes Yield: 4 servings

4 small red potatoes, washed and cut into 1-inch wedges 1 cup green beans, cooked 1 small red pepper, cut into strips 1 can (5 ounces) solid albacore tuna, broken into bite-size chunks 1/3 cup canola oil 2 tablespoons white wine vinegar ¼ cup chopped chives 1 tablespoon whole grain mustard 1 teaspoon sugar ½ teaspoon black pepper salt to taste


In medium saucepan, simmer potatoes in lightly salted water for about 10 minutes or just until tender. Drain. In bowl, combine potatoes, green beans, red pepper and tuna. Set aside.

rimming the grocery budget doesn't require cutting back on healthy foods. It just takes a little planning and In small bowl, combine canola oil, vinegar, chives, mustard, nutrition know-how. sugar, pepper and salt. Mix well. Pour over salad ingredients and toss lightly to combine. Serve immediately. Fresh produce is a key ingredient in eating well. At about 25 cents per serving, potatoes are among the best values in the entire produce department. One medium-sized potato provides 45 percent of your daily value of vitamin C, more Nutritional Analysis (per servpotassium than a banana, zero fat and only 110 calories. ing) Calories, 290; Total Fat, 20 There are many healthy preparation tips and topping ideas g; Saturated Fat, 1.5 g; Cholesthat let you enjoy potatoes while keeping fat and calories terol, 20 mg; Sodium, 330 mg; Carbohydrates, 15 g; Fiber, 2 g; low. Protein, 13 g; Vitamin C, 33 mg; Potassium, 461 mg

Heart-smart cooking also calls for healthy fats to give energy, help in the absorption of fat-soluble vitamins and beta- Courtesy of Family Features carotene, and slow digestion. One of the healthiest cooking Source: Canola Council of Canaoils in the world is canola oil. It has the lowest amount of da / U.S. Potato Board saturated fat of any common culinary oil (half that of olive oil) and is free of trans fat and cholesterol. The FDA authorized a qualified health claim for canola oil on its potential to reduce the risk of coronary heart disease. Just 1.5 tablespoons a day, which costs pennies, may help protect your heart. These recipes combine nutrition and great taste into familyfriendly recipes that do the body–and the wallet–good. For more healthy recipes using potatoes and canola oil, visit and Recipe cost analysis is based on food prices from © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


Eating Well and Enjoying It

Blazing Buffalo Chicken Wrap 1 serving

This recipe has been reviewed by the American Diabetes Association. ½ ounce diced celery ½ ounce chopped green bell peppers ½ ounce spring mix lettuce 1 96 percent fat free tortillas, taco size 2.5 ounces Boar's Head Blazing Buffalo Chicken 2 tablespoons Buffalo Spread

Spread the Buffalo spread on the tortilla. Place rest of ingredients on tortilla and carefully wrap. Optional: serve with 2 tbsp blue


veryone could benefit by making smart food choices and cheese salad dressing. developing a healthy meal plan. Whether you're looking to get fit or if you are managing Type II diabetes, food choices Nutrition Facts per Serving: 264 calories, 22 g protein, 29 g carbohydrate, are a critical part of maintaining good health. 4 g dietary fiber, 7 g total fat (1.5 g saturated fat, .01 trans fats), 49 mg cholesterol, 1120 IU vitamin A, 16 mg vitamin C, 991 mg sodium, 137

In addition to whole grains and a wide variety of fruits and mg calcium, 3 mg iron vegetables, part of a healthy meal plan includes meat and plant-based protein foods. Meat and meat substitutes, such as Buffalo Spread Recipe soy products and cheese, are great sources of protein. Here 6 servings are some more examples of protein choices:

• dried beans/legumes, peas and lentils • soy products such as tofu and edamame • eggs, egg substitutes, cheese • lean deli sliced meats with three grams of fat or less per

¼ ½ ¼ ¼ ¼

cup hot sauce teaspoon lemon juice teaspoon black ground pepper cup light mayonnaise cup light sour cream

ounce, such as certain brands of beef, chicken or turkey

Place all ingredients in bowl and combine.

One way to enjoy a delicious, protein-based meal is a Blazing Buffalo Chicken Wrap. The lean flavorful meat combined with fresh veggies, spicy spread and a taco size tortilla, make this wrap a tasty and satisfying way to truly enjoy Nutrition Facts per serving: 48 calories, .8 g protein, 1.5g carboeating well.

hydrates, .08 g dietary fiber, 4 g fat, (1.2g saturated fat, 0 g trans fat) 7 mg cholesterol, 222 IU vitamin A, .62 IU vitamin C, 146 mg sodium, 21 mg calcium, .12mg iron.

To help people make healthy eating choices, throughout 2009, Boar's Head Provisions Co., Inc. and the American Diabetes Association will work together to champion the cause of diabetes prevention by promoting healthy lifestyle options through good eating habits and physical fitness. Courtesy of Family Features Boar's Head Provisions Co., Inc., is a manufacturer of premi- Source: Boar's Head um delicatessen products for over 100 years. For more information and recipes, visit © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


Stay on Track with Healthy Snacks Heart-y Antioxidant Almond Snack Mix Makes 9 cups | Active time: 8-10 minutes Start to finish time: 10 minutes 3 3 1 ¾ ¾ ½ ¾ ¼ ¾


he key to staying on track with healthy eating is to make smart choices that keep you satisfied. Cynthia Sass, sports nutritionist, TV personality and co-author and creator of the diet plan for the New York Times bestseller "Flat Belly Diet!" says that, "the secret is eating MUFAs - monounsaturated fatty acids - like almonds, to curb hunger and give you energy."

cups multi-grain cereal squares cups fiber cereal twigs cup sweetened dried cranberries cup dark chocolate morsels cup almond butter cup enriched margarine spread (may use butter) cup almond flour* cup sliced almonds cup confectioners' sugar

Line a large sheet pan with waxed paper. Place cereals and dried cranberries in a large resealable plastic bag. In a microwaveable bowl, add chocolate chips, almond butter and spread (or butter). Microwave on High heat, uncovered, for 1 minute. Stir. Microwave for another 30 seconds; remove and stir until smooth. Pour chocolate mixture into plastic bag, seal and shake to coat evenly. Add almond flour, sliced almonds and confectioners' sugar. Reseal and shake to coat. Spread mixture on waxed paper and cool completely. Refrigerate in an airtight container; mix can be stored for up to 1 week.

*Almond flour is available in most health food stores, many In addition to being a great source of MUFAs, almonds supermarkets, and is widely available online. To make alprovide a host of other key nutrients. One ounce, or 23 mond flour, grind blanched slivered almonds in a food proalmonds, is an excellent source of vitamin E and magnesium, cessor until finely ground; do not let it become a paste. Refrigerate until use. and offers satisfying protein (6g) and fiber (3.5g).1 Almonds can be added to sweet and savory dishes and are great for snacking, which make them very versatile MUFAs. For example, Sass recommends this Heart-y Almond Snack Mix as a nutritionally enhanced take on the sweet party mix The Almond Board of California Unveils Winning Recipe from National Consumer Contest often referred to as puppy chow. "By cutting butter and sugar in the recipe and adding fiber and antioxidants," she says, "this version doesn't have to be reserved just for parties. Hungry sports fans from across the country have cast their Portion out a few servings in plastic bags at the beginning of vote for the ultimate almond snack from the four finalist recipes created by notable chefs. the week for a satisfying grab and go snack!" See “Healthy Snacks” page 44 © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


Healthy Snacks cont....

Mother’s Day cont....

and cook, stirring, for 3 minutes. Add broth, bring to a boil, The Almond Board of California is pleased to announce the cover, reduce heat to low, and cook, stirring occasionally, for “Ultimate Snack-Off Recipe Contest” winning recipe is Chef 8 minutes. Add spinach, cover, and cook, stirring occasionCory Barrett's "Beer and Bacon Glazed All-Mans." ally, for 5 minutes or until it is bright green and tender. Add cumin, ginger, salt and pepper to taste. Stir well and set aside. Chef Barrett–Pastry Chef at Michael Symon Restaurants in Cleveland, Ohio–has created a snack masterpiece: two kinds Preheat oven to 375°F. Mist a baking sheet with non-stick of crunchy almonds enrobed in a salty-sweet glaze flecked cooking oil spray and set aside. Fill a small bowl with water. with savory bacon and cracked pepper. Place 1 teaspoon sweet potato mixture onto one wrap. Dip a finger into water and "paint" a line of water along each side With more than 3,300 votes, his recipe deserves a place in of wrap. Place second wrap on top, then crimp edges together the snack hall-of-fame. tightly with fingers or tines of a fork. Place filled ravioli onto prepared baking sheet and repeat with remaining wraps. Go to and download the final four recipes for an unbeatable spread. Mist tops of the ravioli squares with non-stick cooking oil spray, and sprinkle them generously with Parmesan. Bake for 8 minutes or until golden brown. Let cool for 5 minutes on a wire rack and serve. Sage Brown Butter Sauce (Optional):

Courtesy of Family Features 1 Good news about fat. U.S. Dietary Guidelines recommend that the majority of your fat intake be unsaturated. One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat.

2 1 1

Source: Almond Board of California

thick cut slices of pancetta, diced tablespoon olive oil stick unsalted butter, cut into large pieces Approximately 10 sage leaves, finely diced Fresh black pepper

Place pancetta and sage in hot saucepan with olive oil and sauté until slightly brown and starting to crisp. Add butter. Remove from heat when butter starts to brown; add pepper to taste.

Courtesy of Family Features Source: Vitasoy

© 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


Fuel Fitness with a Smart Recovery Routine A

ward-winning swimmer and mom Dara Torres, 42, knows there's more to fitness than looking good in her swimsuit. After a strenuous practice, Torres says drinking nutrient-packed lowfat milk is one of her secret weapons. Inspiring women and moms everywhere, Torres got back into her racing swimsuit and won three silver medals in Beijing - all at the age of 41. "Whether I'm in the pool, in the weight room or running after my daughter, I am constantly on the go," says Torres. "As I've gotten older, I need to stay focused on my overall health. It's not just about short-term benefits. Outside the pool, I make sure to include weight-bearing exercise and milk, which provides calcium for my bones and high-quality protein for my muscles," she said.

Dara Torres

Studies suggest that when consumed after exercise, milk's mix of high-quality protein and carbohydrates helps refuel exhausted muscles. Plus, the protein helps build lean muscle. Milk also provides fluids for rehydration and minerals like calcium, potassium and magnesium recreational exercisers and athletes alike need to replace after strenuous activity. Additionally, the vitamin D in milk helps keep bones sturdy and strong. Women tend to lose muscle mass and bone density as they age. Daily exercise, along with adequate amounts of protein, calcium and vitamin D, can help. Most Americans fall short of the recommended 60 minutes of daily moderate to vigorous physical activity. To help women jumpstart their fitness routines, Torres and her coaches created an exclusive workout on featuring a handful of her most effective daily exercises that can be done at any fitness level, and at home with little to no equipment. Visit to learn more. Courtesy of Family Features Source: MilkPEP Š 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


Summer parties and sunny days just scream for a scoop of ice cream. From banana splits to sundaes, ice cream is an easy way to enjoy the season. So grab a scoop and gather the kids around to create a few ice cream treats and great memories. Pop to it! Make summer celebrations unforgettable with these easy ice cream lollipops. Just take a few scoops of a yummy ice cream, add lollipop sticks, dip them in a coating made from semisweet chocolate, cream and condensed milk, then decorate and add flair with a favorite topping. Make it personal. If you need extra plates for serving dessert or simply want to spend more time enjoying your treat than cleaning up, use personal containers such as Blue Bunny Personals. You will For more tasty get all the fun of a banana split in a manageable size and there will be no dishes to wash!






Ice Cream Lollipops

Give 'em the works. Watch guests do a double take when they see these eye-popping treats. From a distance, they'll swear these cool ice cream hamburgers are hot off the grill!

A cool, tasty twist on the lollipop that everyone will enjoy! Prep time: 20 minutes | Serves: 4

4 4 3 1 ½

small scoops Blue Bunny Premium Cookie Creations Monster Cookie Ice Cream ounces semi-sweet chocolate, chopped tablespoons heavy whipping cream tablespoon sweetened condensed milk cup of your favorite toppings, chopped if necessary (sprinkles, chocolate chips, cookies) Sucker sticks

Scoop ice cream into 1 ½-inch scoops. Place on a parchment lined sheet pan. Place in freezer for 15 minutes or until ice cream is semi-hard. Remove ice cream from freezer, shape into balls and insert a sucker stick into the center of each ball. Return lollipops to the freezer. Place 1 cup water in a small saucepan; bring to a simmer. Place chocolate, whipping cream and sweetened condensed milk in a small stainless See “Summer Fun” pg. 47 © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


with 1 tablespoon chocolate syrup. Sprinkle with 1 tablespoon peanuts and top with a maraschino cherry. Serve steel bowl. Place over hot water (upper bowl should not immediately. † touch water) and stir until chocolate melts and mixture is smooth. Place toppings in a small bowl. Dip lollipops in chocolate sauce shaking gently to remove excess sauce; View videos to learn how to make the ice cream creations in quickly, roll in toppings. Return to freezer until serving time. the following photos on our Web site at Summer Fun cont....

Sweet Ice Cream Hamburger Treats Have your children help make these adorable "hamburger" treats. They'll love these burgers. Prep time: 20 minutes | Serves: 4


2 ½ 3 2


dessert sponge cups (strawberry shortcake cups) Light corn syrup Sesame seeds drops yellow food coloring cup marshmallow cream black licorice twists, for grill marks cups Blue Bunny Premium Homemade Chocolate Ice Cream Red gel frosting, for ketchup large green gum drops, sliced, for pickles

Trim upper edge of each dessert cup to make level. Lightly brush flat side of 4 cups with corn syrup, sprinkle with sesame seeds; set aside. Stir food coloring into marshmallow cream; set aside. Cut licorice in half lengthwise, then cut in half crosswise; set aside.

View Videos Online!

Place ½ cup ice cream in each of 4 dessert cups, smoothing edges to look like hamburger patties. Press three pieces of licorice onto each patty for grill marks. Spread each with about 1 tablespoon marshmallow cream mustard and drizzle with gel frosting ketchup. Top with gum drop pickles. Top with sesame seed coated dessert cup. Serve immediately.

Banana Splits This classic sundae is made in its own dish. Add fresh sliced strawberries or pineapple for even more fruit flavor. Prep time: 15 minutes | Serves: 4

4 2 ½ 4 4 4

Blue Bunny Personals, Banana Split flavor large bananas cup whipped cream tablespoons chocolate syrup (or your favorite sundae topping) tablespoons finely chopped peanuts maraschino cherries

Cut bananas in half lengthwise, then in half crosswise. For each sundae: Using a spoon, remove enough ice cream from side of each container to fit banana pieces, placing it in center of container. Place two banana pieces on each side of container. Top with 2 tablespoons whipped cream. Drizzle © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.



ven with all of the worries about today's economy, families can still enjoy fun, entertaining evenings together and stay on budget by playing board games. While board games can certainly be played and enjoyed at any time, a designated family game night provides an opportunity for families to share an economical night of staying in, having fun and creating new memories together. In fact, according to a recent survey conducted by Hasbro, nearly half (48 percent) of Americans believe that a family game night is the most enjoyable form of family bonding, ranking higher than watching movies (22 percent), cooking (19 percent) and playing sports together (9 percent). Additionally, three in four (75 percent) Americans would rather play board games than video games as a group activity at a family reunion or gathering. "Family game night invites everyone to turn off the outside world for a short time and reconnect with each other," said Matt Collins, vice president of marketing for Hasbro Games. "A new game generally costs less than other family entertainment options, such as dining out or attending a sporting event, making adding a new game to your game night repertoire an economical choice."

a priority to keep the appointment, the night will be one to remember!

A night out at the movies can cost a family more than $40 and the experience is over once you leave the theater. On the other hand, a new board game often costs less than $25 and can be added to the family's game collection to be played again and again.

Create a tradition: Whether it's a specific family-favorite dinner before game night, the way that teams are chosen or a 30-minute extension on bedtime, establish an activity on family game night that becomes a family tradition. This element will create even more excitement with everyone in the family.

Are you ready for a great family night in? If so, get ready for a night of fun and schedule a family game night! Hasbro, the maker of Parker Brothers and Milton Bradley games, suggests a few tips to maximize your family game night so that it is something the whole family will look forward to week after week: Schedule it!: Decide in advance which day will be your family game night. It doesn't matter which night of the week you choose–any night will do! As long as the date is marked on a calendar that everyone can see and the parents make it

Involve everyone in the planning: Involve the whole family in the planning process by allowing the kids to pick the games or choose the snacks. For variety, rotate responsibilities each time you have a family game night.

Keep a family scoreboard: From week to week, recognize the family member who won the last game night by posting their name on a special scoreboard–perhaps it's a place of honor on the refrigerator. Or, create a family crown that can be worn by the winner at dinner or during the next game night.

© 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

See Family Game Night” pg. 49


Family Game Night cont....

Remind everyone: To keep the date with the family, set up reminders to make sure that game night happens. Set up an alarm on a handheld device or on the family computer. For the kids, put a note in their lunchbox reminding them about family game night. By building anticipation for family game night, you will help build excitement for family time.

Games for all ages While the game you select isn't as important as the time spent together as a family, you may want to consider the age of the players and the amount of time available for family game night when selecting a game. To get you started, here are some all-time favorites, and a few new games, to consider:

Mix it up with special guests: To expand the fun, invite other families in your neighborhood to participate in a family game night tournament. Or, if you have extended family members staying with you or if you are traveling during a scheduled Families with kids aggame night, invite ev- es 6 to 8: eryone to participate! Pictureka!, Sorry! Sliders, Operation, Monopoly Jr. The top reason to have Families with kids ages 8 to 10: a family game night is Clue, Monopoly, Cranium Family Edition, The Game Of Life to have fun! However, whether enjoying a family-favorite game or discovering a potential new favorite, playing board games as a family provides other benefits too, including:

Families with kids ages 10 to 12: Monopoly, Yahtzee, Clue Families with teenagers: Monopoly Here & Now: The World Edition, Scrabble, Cranium Wow, Jenga, Catch Phrase, Trivial Pursuit For more game ideas, visit

Laughter: Games offer a fresh experience every time you play, providing new ways to have fun and laugh together. Some games, such as Cranium and Operation, are developed with giggles in mind and would be a great choice on nights when everyone needs a good laugh.

Did you know? ? More than five billion little green Monopoly houses have been "built" since 1935.

Family Bonding: Game play allows your kids to learn from you and from each other. It encourages a sense of connectedness and respect among family members. Learning: Games can be a subtle learning tool. For instance, Clue is good for learning deductive reasoning. Monopoly is ideal for teaching beginning budget skills and Yahtzee provides a fun way to teach simple addition and multiplication. Life Skills: Games teach kids important life skills such as patience, concentration, teamwork and perseverance. By taking turns, following rules and even losing a game, kids learn skills that they can apply at school and in the home. By mixing together kids and parents, turning off text-messaging and playing a board game, you'll have an evening of fun, laughter and love that will bring the family closer together and create memories for years to come.

Š 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

? Cavity Sam, the long-suffering patient on the Operation table, recently received a face-lift. He now suffers from such modern-day ailments as phone finger and bad plumbing.

? The highest sum of money that a player can earn in The Game of Life is $3,115,000, which is taking into account that the player lands on all of the spaces that give money and that the player has the highest salary amount.

? Tokens from the United States Monopoly Here & Now: The World Edition were flown into space aboard Space Shuttle Atlantis in 2007.

? According to a recent survey, Scarlet and Mustard are the most popular of the six Clue characters.


Š 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.


Dreamer Redeemed Through the Bible Series © David Luther


of them, and said unto them, Ye are spies; to see the nakedness of the land ye are come. Genesis 42:6-9

first wrote these studies in the summer of 2006. My own life began to show some parallels to these lessons as they unfolded. I had some bad experiences as a result of being a little too open about my dreams. I did have encouragement from a number of people who were well grounded. I had more encouragement from my Father in heaven, who gave me a warning in a vision. Joseph too had a dream, but a good one, and saw it fulfilled.

When my own problem arose, I had a premonition of the coming trouble. While walking my dog on a trail in the hot Texas brush, I sensed the “accuser of the brethren”, Satan. An accusation was being raised against me on the Internet, and I knew it even before I got home to turn the computer on. I felt a wave of grief from knowing that Christians had turned against me. I did not know what the charges were, but the Web site was closed to my passAnd Joseph was thirty-years-old when he stood before Pharaoh, word. I was banned before I could be informed of the issues. But I king of Egypt. And Joseph went out from the presence of Pharaoh had my warning–my vision–to steady me as this unfolded. and went throughout all the land of Egypt. And in the seven plenteous years the earth brought forth by handfuls. And he gath- The Lord was the source of my actions and my joy, not the devil. ered up all the food of the seven years, which were in the land of If you feel the Lord is not the inspiration of these writings, you Egypt, and laid up the food in the cities: the food of the field, which should not read my studies. My accusers still have these very was round about every city, laid he up in the same. And Joseph lessons on their Web site, along with a “Banned User” flag on my gathered corn as the sand of the sea, very much, until he left name. Does an evil tree bear good fruit? They seem to think so! numbering; for it was without number. And unto Joseph were born two sons before the years of famine came, which Asenath the Then David returned to bless his household. And Michal the daughter of Potipherah priest of On bare unto him. And Joseph daughter of Saul came out to meet David, and said, How glorious called the name of the firstborn Manasseh: For God, said he, hath was the king of Israel to day, who uncovered himself to day in the made me forget all my toil, and all my father's house. And the eyes of the handmaids of his servants, as one of the vain fellows name of the second called he Ephraim: For God hath caused me shamelessly uncovereth himself! And David said unto Michal, It was before the LORD, which chose me before thy father, and to be fruitful in the land of my affliction. Genesis 41:46-52 before all his house, to appoint me ruler over the people of the The end of Joseph’s trouble was restoration, as Job too had experi- LORD, over Israel: therefore will I play before the LORD. And I enced. His brothers still did not know this, though. They still hid will yet be more vile than thus, and will be base in mine own sight: their terrible secret, thinking they had caused Joseph’s death. Their and of the maidservants which thou hast spoken of, of them shall I lie to their father had become their belief. But their secret was be had in honour. Therefore Michal the daughter of Saul had no about to rise from the dead, like the Egyptian myth of the Phoenix. child unto the day of her death. 2 Samuel 6:20-23 When Michal described David’s dancing as lewd, he was offended. Now when Jacob saw that there was corn in Egypt, Jacob said unto His bride became unfruitful as a result of her false accusation. his sons, “Why do ye look one upon another?” And he said, When, in the New Testament, religious leaders ascribed the healing “Behold, I have heard that there is corn in Egypt: get you down of Jesus to the devil, the Holy Spirit was offended. Jesus warned thither, and buy for us from thence; that we may live, and not die.” them that blasphemy of the Holy Spirit is a sin unto death. The And Joseph's ten brethren went down to buy corn in Egypt. Lord can leave his own barren as well. Genesis 42:1-3 And the scribes which came down from Jerusalem said, He hath When they go to Egypt for food, they are discovered by their Beelzebub, and by the prince of the devils casteth he out devils. brother Joseph, who they do not recognize. He knows who they are And he called them unto him, and said unto them in parables, How immediately, and he remembers the dreams God had given him. can Satan cast out Satan? And if a kingdom be divided against They were indeed about to bow to him as God had shown him. itself, that kingdom cannot stand. And if a house be divided against itself, that house cannot stand. And if Satan rise up against himself, And Joseph was the governor over the land, and he it was that sold and be divided, he cannot stand, but hath an end. No man can enter to all the people of the land: and Joseph's brethren came, and into a strong man's house, and spoil his goods, except he will first bowed down themselves before him with their faces to the earth. bind the strong man; and then he will spoil his house. Verily I say And Joseph saw his brethren, and he knew them, but made unto you, All sins shall be forgiven unto the sons of men, and himself strange unto them, and spake roughly unto them; and he blasphemies wherewith soever they shall blaspheme: But he that said unto them, Whence come ye? And they said, From the land of shall blaspheme against the Holy Ghost hath never forgiveness, Canaan to buy food. And Joseph knew his brethren, but they knew but is in danger of eternal damnation. Mark 3:22-29 not him. And Joseph remembered the dreams which he dreamed © 2009 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.


I was accused of working by an evil spirit by my Christian friends. They chose to judge their master’s servant without consulting him in person. The Lord and I know our relationship far better than these on the outside do. They rejected His path of correction, the path of Matthew 18:15-17. That provides a private warning, and always has the accused present in each step. I am grieved if my friends risk attacking the good which others do as being produced by evil. I lost a fellowship that seemed good at the time. I have been praying that they have not lost far more than that. My friends seemed to be taking the role of Joseph’s brothers!

sack to give his ass provender in the inn, he espied his money; for, behold, it was in his sack's mouth. And he said unto his brethren, My money is restored; and, lo, it is even in my sack: and their heart failed them, and they were afraid, saying one to another, What is this that God hath done unto us? Genesis 42:25-28

I gained some real Christian friends at my gym in Texas, though. I got the training and help I needed. I endured a long period of unemployment that tried me like the affliction of Joseph’s prison. But I had friends who made me feel like royalty even in my bitter times. I took my compensation in the beauty of each day. I will see my redemption.

And they came unto Jacob their father unto the land of Canaan, and told him all that befell unto them; saying, “The man, who is the lord of the land, spake roughly to us, and took us for spies of the country. And we said unto him, ‘We are true men; we are no spies: We be twelve brethren, sons of our father; one is not, and the youngest is this day with our father in the land of Canaan.’ And the man, the lord of the country, said unto us, ‘Hereby shall I know that ye are true men; leave one of your brethren here with me, and take food for the famine of your households, and be gone: And bring your youngest brother unto me: then shall I know that ye are no spies, but that ye are true men: so will I deliver you your brother, and ye shall traffick in the land.’” And it came to pass as they emptied their sacks, that, behold, every man's bundle of money was in his sack: and when both they and their father saw the bundles of money, they were afraid. Genesis 42:29-35

Joseph was redeemed and ready to give his brothers a wake up call. They were alarmed to be accused of being spies. They remembered a brother who they thought they had killed.

They and their father were to discover that every sack held its money. And they acknowledged that this man (Joseph) was the lord of the land.

And they said unto him, “Nay, my lord, but to buy food are thy servants come. We are all one man's sons; we are true men, thy servants are no spies.” And he said unto them, “Nay, but to see the nakedness of the land ye are come.” And they said, “Thy servants are twelve brethren, the sons of one man in the land of Canaan; and, behold, the youngest is this day with our father, and one is They were about to witness Joseph as being the lord of the land as not.” Genesis 42:10-13 he had told them in his dream. His father had taken note of that dream long before. This is where it might have paid them to be spies. They might have known who this man was if they had a good intelligence system And he dreamed yet another dream, and told it his brethren, and like the modern Mossad. But they were clueless. said, “Behold, I have dreamed a dream more; and, behold, the sun and the moon and the eleven stars made obeisance to me.” And he told it to his father, and to his brethren: and his father rebuked him, And Joseph said unto them the third day, “This do, and live; for I and said unto him, “What is this dream that thou hast dreamed? fear God: If ye be true men, let one of your brethren be bound in Shall I and thy mother and thy brethren indeed come to bow down the house of your prison: go ye, carry corn for the famine of your ourselves to thee to the earth?” And his brethren envied him; but houses: But bring your youngest brother unto me; so shall your his father observed the saying. Genesis 37:9-11 words be verified, and ye shall not die.” And they did so. And they said one to another, “We are verily guilty concerning our brother, My wandering friends have vanished from the Internet, their doin that we saw the anguish of his soul, when he besought us, and main name is offered up for sale. I hope they prosper in The Lord, we would not hear; therefore is this distress come upon us.” And as we all need to learn from our mistakes by God’s mercy and Reuben answered them, saying, “Spake I not unto you, saying, ‘Do grace. I need to grow after my own mistakes, and we can all gain not sin against the child’; and ye would not hear? therefore, from our lessons here. I have already seen evidence that the fires behold, also his blood is required.” And they knew not that of affliction are producing good things by purification in all of us. Joseph understood them; for he spake unto them by an interpreter. I trust God to complete his good work in us all. † And he turned himself about from them, and wept; and returned to them again, and communed with them, and took from them Simeon, and bound him before their eyes. Genesis 42:18-24 Joseph had a source of inside information; his God. He even tipped his hand by acknowledging God as his source. They missed the clue! But they didn’t miss the guilt message of thinking Joseph’s blood was coming back to them. Joseph heard their conversation and understood the Hebrew language. He again had the intelligence advantage. He planted more cause for fear in their grain sacks. Then Joseph commanded to fill their sacks with corn, and to restore every man's money into his sack, and to give them provision for the way: and thus did he unto them. And they laded their asses with the corn, and departed thence. And as one of them opened his © 2009 The Fit Christian Magazine. All Rights Reserved.

David Luther is a contract worker traveling far from his original home in Michigan's auto industry. Health problems sent him to the gym to become a body re-builder. In Texas he fell in with Christians at the Metroflex gym, home of 8 time Mr. Olympia, Ronnie Coleman. David writes bible studies, Through the Bible, as a way to be involved in ministry while traveling away from his home church in Clarkston Michigan, Mount Zion Temple You may contact David at

A Publication of His Work Christian Publishing.


Scripture & Reflection © Angela J. Perez

Changing from Glory to Glory! A scripture to help you focus on your Christian life. Meditate and pray on this verse from the Bible and see how it applies to your life, or how you should apply it. Ask the Lord for revelation and understanding on the scriptures and He will grant your request. “Nothing between us and God, our faces shining with the brightness of his face. And so we are transfigured much like the Messiah, our lives gradually becoming brighter and more beautiful as God enters our lives and we become like him.” 2 Corinthians 3:18 The Message. You may have heard this scripture more often in the King James version rather than in The Message version, but The Message says it loud and clear. Here is the original: “But we all, with unveiled face, beholding as in a mirror the glory of the Lord, are being transformed into the same image from glory to glory, just as by the Spirit of the Lord.” 2 Corinthians 3:18 NKJV. Not all changes are easy–especially ones that turn your world on a 90-degree angle! I am going through some dramatic changes in my life that normally would throw me right off balance. However, as I grow in the Lord I learn to trust Him more; I’ve come to appreciate the fact that He knows ALL things, and I don’t. Some people may look at the changes occurring in my life and see destruction and upheaval. What they don’t understand is that God has been preparing me for these changes for a long time; and that I am moving on to the next glory–Hallelujah! God moves us from one glory to the next and those moves require change. We can fight it, kick, scream, holler, dig our heels in, cry, and complain (and, yes, I have done all those in the past) but inevitably God will get His way! If I hadn’t fought Him so much in the past I would probably already be in the glory I’m headed toward now, being prepared for even the next glory that God has for me. I don’t have the energy or the desire to fight anymore, so I’m just going to concede and let the Lord have His way with my life as He moves me on to the next glory so I can grow to be more like Him and be transformed into His image.

Father, I welcome Your will into my life at any cost. I will follow in Your footsteps at Your pace. I thank you for transforming me into Your image from one glory to the next.

Are you fighting change? Are you moving from glory to glory? Are you letting God transform you into His image? What is this scripture saying to you? © 2009 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.


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The Fit Christian May/June 2009  
The Fit Christian May/June 2009  

The FC 2009 Wedding Guide; Family Game Night; Energy Savers;Senior Fitness ; Kettlebells For Christ; Stress Management; Spotlight: Elena Sei...