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You can Have A Healthy Kitchen

Nutrition for Female Bodybuilders

0$1 ) RRG

Pete Sisco Strength Training

are your teeth healthy?

Depressed? New Treatments Are Available

July/Aug 2009

Healthy & Simple Meals Exercise Without Weights


The Fit Christian On the Web A Christian Health & Fitness Magazine www.fitchristian.com

Angela J. Perez Scripture & Reflection editor@fitchristian.com

PUBLISHER His Work Christian Publishing www.hisworkpub.com

Jenny Harper Mix it Up With Jenny

EDITOR Angela J. Perez editor@fitchristian.com

Charlie Nardozzi Gardening with Charlie

ASSISTANT EDITOR Jenny Burr jenny.burr@fitchristian.com

Neal Spruce Max Powers Gen Wright Shannon Clark Cathy Morenzie Emile Jarreau

COLUMNISTS

ADVERTISING SALES ads@fitchristian.com

misscommunication@fitchristian.com

David Luther Through the Bible david.luther@fitchristian.com

A nutritious diet includes heart-smart foods like vegetables, fruits, whole grains, beans and canola oil. Learn why canola oil is loved by chefs, athletes and dieticians.

CONTRIBUTORS

Nancy Napolitano Nancy’s New Beginnings newbeginnings@fitchristian.com Jenny Burr “Miss Communication”

Featured Video: Win with Heart-Smart Food

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http://www.fitchristian.com/videos.html

The Fit Christian Magazine Dennis Ellingson God’s Healing Herbs

His Work Christian Publishing P.O. Box 5732 Ketchikan, AK 99901 P: 206.274.8474

The Fit Christian Magazine is a ministry of His Work Christian Publishing www.HisWorkPub.com To get your copy of The Fit Christian Magazine in print visit http://fitchristian.magcloud.com/ To subscribe to our newsletter informing you of when the magazine’s issues are released and their contents for free, email subscribe@fitchristian.com or subscribe online. Print Collectors Editions and FREE electronic PDF format editions are available at www.lulu.com/fitchristian Visit The Fit Christian Magazine’s online store at www.cafepress.com/fitchristian

Web Feeds: We have Web feeds bringing you articles on Food, Home & Lifestyle, and Lawn & Garden on our site. They are updated weekly each Monday morning.

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

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

More Web Content We now have more Web content one the site! Now you can read articles directly on the Web site that are not in the magazine. Be sure to check out the great content we are now offering at www.fitchristian.com. Want to see something specific on our site? If so, contact the editor, Angela J. Perez, at editor@fitchristian.com and let her know your suggestions.

We’re also on MySpace and Facebook! Visit our MySpace site and add us as your friend at www.MySpace.com/AKPublisher. Visit us on Facebook and become a fan of The Fit Christian Magazine at www.facebook.com/pages/ The-Fit-Christian-Magazine/44336363655 © 2009 The Fit Christian. All Rights Reserved.

A Publication of His Work Christian Publishing. www.fitchristian.com

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Features

1 A Healthy Kitchen Makeover

Tackling neglected cleaning tasks? Cleaning out the attic or reorganizing your bedroom might top your list. But don't neglect your kitchen - give it a makeover by stocking it with great-tasting, healthy choices....

3 MAN Food

Man cannot live by meat alone. Surveys of eating habits suggest that men eat more meat and far fewer fruits and vegetables than women do. Men usually reach for comfort foods that are warm, hearty and satisfying....

6 New Treatment Options for Depression

5 Make Your Teeth a Priority Did you know that 85 percent of Americans are so obsessed with brushing their teeth that they keep extra toothbrushes on hand just about everywhere?

Depression affects nearly everyone at some point or another, but for some it is a problem that can affect life, family and work. Major depressive disorder (MDD) It's true! According to a 2008 affects 14 million AmeriSpinBrush survey, popular places can adults annually. Unlike include a purse or briefcase, the normal emotional experioffice, the car and even a gym bag.... ences of sadness, loss or passing mood states, symptoms of MDD are severe and persistent, sometimes lasting up to 16 weeks. And, according to the National Alliance on Mental Illness (NAMI), major depression can interfere with your thoughts, mood, behavior and physical health....

More Stories, Web Feeds, Videos, and Blogs on the Web!

Find these articles at FitChristian.com:

Free Fun Online A lot of people are looking for affordable entertainment these A Star-Spangled Celebration! days. In fact, according to a recent Nielsen Online Global Celebrate the Fourth! Dine outdoors and serve a fabulous Consumer Survey, 56 percent of us are cutting back on make-ahead menu.... out-of-home entertainment.... Here's to Healthy Grilling The Secret to a Beautiful Smile Grilling adds amazing flavor to all kinds of foods - and it's a For more than 150 years, baking soda has been recognized as great way to bring new or healthier foods to the table, too.... a very gentle yet effective oral care agent....

Š 2009 The Fit Christian. All Rights Reserved.

A Publication of His Work Christian Publishing. www.fitchristian.com

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Columns 10 Food & Nutrition 35 Through the Bible Get Your Summer “C” | Healthy & Simple Meals | Delicious Decisions

16 Kids4Christ

30

Summer Learning | Nutrition for Young Athletes

Faith Rewarded

37 Scripture & Reflection Knowing Your Calling

10

19 “Miss Communication” Totally Reliant Upon God

Articles

21 Mix it Up with Jenny

9 DVD Review: Praise & Worship Workout Presented by Karar Fitness | Book Review: Your Best You By Bonnie Grove

Picnic Perfect | Sunny Summer Soup

23 Gardening with Charlie

25 Sip On This: The Truth Behind Artificial Sweeteners

Daylilies | Healthy Lawns

34 How to Make a Muscle

26 God’s Healing Herbs

Building Diet | Weight Loss Through Conscious Living

Dill, Dandelion, & Date Palm

28 Nancy’s New Beginnings Practicing Presence

28

30 Exercise the Right Way Pete Sisco Workout | Nutrition for Female Bodybuilders |

23

Exercise Without Weights | Pros & Cons to Advanced Bodybuilding

Holidays

Bodybuilding Events

July Holidays:

You can stay up-to-date on events in your area by visiting these Web sites:

1 Canada Day 4 Independence Day 26 Parents' Day

Bodybuilding-Fitness-Figure Upcoming Events http://www.bodybuildbid.com/upcoming.html

August Holidays:

Natural Bodybuilding, Figure, and Fitness Contests http://www.naturalbodybuildingevents.com/month.html

2 Friendship Day 15 Assumption Day Source: www.holidaysmart.com

Professional Natural Bodybuilding, Figure, and Fitness Competitions http://www.naturalbodybuildingevents.com/ProShows.htm To list your event here for free, email the information to editor@fitchristian.com

© 2009 The Fit Christian. All Rights Reserved.

A Publication of His Work Christian Publishing. www.fitchristian.com

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From the Editor... Greetings in Jesus! This issue of The Fit Christian was only possible due to the help of my volunteer assistant editor, Jenny Burr. Without her diligently editing every article that needed editing by herself, it just would not have been published. Thank you so much, Jenny, for all your hard work–you are appreciated! This 44-page issue is just a tad smaller than normal, but still full of great articles to motivate you to get healthy and/or stay healthy this summer. This issue does bring something new: online articles. Now you can read articles online that don’t appear in the magazine, plus we still have other online content–the message board, videos, Web feeds, and more to help keep our site active with readers. More changes are coming ... I will keep you posted. Until then ....Happy Reading!

On t he H

Most of you know I have been on medical leave for all of June and part of July. I am back to work now on an almost full-time basis. I am still healing but doing much better!

o me

Fron t...

The Medical Scoop: At the end of May I ended up in the hospital overnight to receive three units of blood (thank you blood donors!) after bleeding, almost to the point of death, the week prior. The following week I had an emergency hysterectomy—a “total” hysterectomy—everything had to go! Chris flew home on the day of my surgery to take care of me, the kids, pets, and kind-of keep the house clean-. Being on mandatory bed-rest for six weeks was not something I treasured. I enjoy daily accomplishments, and sleeping 10-12 hours a day is not an accomplishment in my book! Especially once I got past my first two weeks and started getting my energy back—I did not want to take it easy, but I had to. So what did I do? I built a farm in Farm Town, decorated my “pad” in YoVille, and chatted with old friends as well as made new ones all in Facebook! I became a FB addict almost overnight once I had the time to learn of all one could do in there -. Many readers of The FC are my FB friends (thank you for adding me) and helped keep me sane during my recovery, thank you all for that. Now that I’m back to work in the real world, some of my virtual crops are dying, and many FB requests are building up—I just don’t have the time to “play” online anymore (thank you, Jesus!). But I will stay in contact with everyone as often as I can (if not daily) and let you know if I ever get my car running or if I end up hiring a mechanic, and when we move to Idaho. I’m happy to be back doing God’s work, and am looking forward to daily accomplishments in Jesus!

Get Fit4Jesus Today--Angela

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

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ads@fitchristian.com 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 (www.hisworkpub.com), 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: editor@fitchristian.com His Work Christian Publishing The Fit Christian Magazine P.O. Box 5732 Ketchikan, Alaska 99901 www.fitchristian.com © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing. www.fitchristian.com

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Features

T

ackling neglected cleaning tasks? Cleaning out the attic or reorganizing your bedroom might top your list. But don't neglect your kitchen - give it a makeover by stocking it with great-tasting, healthy choices. First, take a peek inside your refrigerator and pantry. Look at the expiration or "best used by" dates on food packages. Foods kept past their expiration dates can degrade in quality, and items such as butter and oils can go bad. What to Stock Up On Diets rich in high-fiber whole grains, fruits and vegetables and low in saturated fat, trans fat and cholesterol can lower your risk of cardiovascular disease. Whole Grains. Whole grains have essential vitamins and dietary fiber. Whole-grain foods high in fiber include oat bran, oatmeal, whole-wheat bread, rice and barley. How do you know if you're getting what you need? Check the label. Whole grain should be the first ingredient. Fruits and Vegetables. Low in calories and full of vitamins, minerals and dietary fiber, fruits and veggies are nutritious, filling foods. Whether they're fresh, frozen, canned or dried, they're a delicious must-have for your diet.

Photo courtesy of Getty Images

Leaner Is Better. Making lean choices will help you maintain a heart-healthy diet. Consider skinless chicken and turkey, fish, shellfish and lean cuts of beef such as round, sirloin, chuck and loin. Beans and soy products such as tofu are good meat substitutes.

developing high blood pressure (a risk factor for both heart disease and stroke) and raises it in those who have it. When buying prepared and prepackaged foods, be sure and read the labels first. Watch for the words "soda" and "sodium" in the ingredient statement and look for the symbol "Na" on labels. Choose lower sodium products. Aim for less than 2300 mg of sodium a day - that's about one teaspoon of table salt.

Healthier Fats. Fats play an important role in your diet, but it's important to choose the right kinds. Choose oils high in monounsaturated and polyunsaturated fats, such as canola oil or olive oil, and use soft margarines with no trans fats. Try to steer clear of saturated and trans fats, which are often found in mayonnaise, chips, cookies, packaged muffins, snack cakes and crackers.

To find heart-healthy foods in the grocery store, start by making your grocery list online. Visit heartcheckmark.org to build your list from approximately 800 products ranging from meat and dairy to vegetables and snacks, all certified by the American Heart Association to be low in saturated fat and cholesterol. Print your list or access it from your Webenabled mobile phone or PDA. For more nutrition informaSalt. Most of the sodium (salt) in our diet comes from tion, visit americanheart.org/nutrition. prepared food. Eating too much salt increases your risk of See “Healthy Kitchen” page 2 © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

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Features

Healthy Kitchen cont....

In addition, they contain at least 10 percent of the Daily Value of one or more of these naturally occurring nutrients: protein, vitamin A, vitamin C, calcium, iron or dietary fiber. Also, seafood, game meat, meat and poultry, as well as whole-grain products, main dishes and meals must meet additional nutritional requirements. *Per U.S. Food and Drug Administration

Modern Tuna-Pasta Casserole Serves 4; 1 1/2 cups per serving 4 1 2 1 ½ ½ 1 ¾ ¼

Simple Substitutions You can snack healthier just by making some simple changes. Instead of ~Regular potato or corn chips ~Devil's food cake ~Ice cream bars ~Pudding made with whole milk ~Ice cream

Enjoy ~Baked chips or soy crisps (reduced sodium) ~Angel food cake ~Frozen fruit bars ~Pudding made with fat-free or low-fat milk ~Sherbet, ice milk or frozen, fat-free or (1%) low-fat yogurt

ounces dried whole-wheat rotini (about 1 1/2 cups) Cooking spray 16-ounce bag frozen mixed vegetables, such as a carrot, broc coli and cauliflower blend, thawed 5.5-ounce cans low-sodium chunk light tuna, packed in water, flaked 10.75-ounce can low-fat condensed cream of chicken soup (lowest sodium available) cup chopped bottled roasted red bell peppers, rinsed before chopping cup fat-free half-and-half teaspoon all-purpose seasoning blend cup lightly crushed (about 1/4-inch pieces) low-sodium whole-grain crackers (about 34 squares) cup shredded or grated Parmesan cheese

Prepare pasta using package directions, omitting salt and oil. Drain well in a colander. Transfer to a large bowl. Meanwhile, preheat oven to 350°F. Lightly spray a 2-quart glass casserole dish with cooking spray. Stir mixed vegetables, tuna, soup, roasted peppers, half-and-half and seasoning blend into pasta until combined. Transfer to casserole dish. Sprinkle with crackers and Parmesan. Bake, uncovered, for 25 to 30 minutes, or until casserole is warmed through and the topping is golden brown.

Cook's Tip: With the variety of frozen mixed vegetable blends available to choose from, you can easily incorporate Shop smart! Live well! Look for the heart-check mark! new tastes into this casserole. You can also change the flavor of the sauce by substituting low-fat condensed cream of All products bearing the heart-check mark meet the Ameri- mushroom or celery soup for the chicken soup, always can Heart Association's nutrition criteria per standard serv- choosing the lowest-sodium product available. ing size to be: -Low in fat (3 grams or less) -Low in saturated fat (1 gram or less) -Zero* trans fat (less than .5 grams) -Low in cholesterol (20 milligrams or less) -Moderate in sodium, with 480 milligrams or less for individual foods

Nutrition Analysis (per serving): Calories, 400; Total Fat, 7.0 g, Saturated Fat, 2.5 g, Trans Fat, 0.0 g, Polyunsaturated Fat, 2.0 g, Monounsaturated Fat, 2.0 g; Cholesterol, 30 mg; Sodium, 537 mg; Carbohydrates, 52 g; Fiber, 8 g; Sugars, 7 g; Protein, 32 g; Dietary Exchanges: 3 starch, 1 1/2 vegetable, 3 lean meat

This recipe is brought to you by the American Heart Association's Food Certification Program. Recipe copyright (c) 2008 American Heart Association. For more information heart-healthy grocery shopping, visit heartcheckmark.org. †

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

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Features

Man cannot live by meat alone. Surveys of eating habits suggest that men eat more meat and far fewer fruits and vegetables than women do. Men usually reach for comfort foods that are warm, hearty and satisfying. Men should be eating better because a bigger waistline can hurt their heart health. Is it possible to eat healthy and still get the satisfaction of "man food"? The answer is yes. Balancing Act When it comes to making meat choices, there are two words to remember: moderation and lean. Moderation: The American Heart Association recommends eating no more than six ounces of lean meat or fish each day. A three-ounce cooked portion of meat is about the size of a deck of cards. Here are some examples: -1/2 of a skinless chicken breast or a chicken leg with thigh -3/4 cup of flaked fish -Two slices of lean roast beef

-Eat less junk food, i.e., limit foods and drinks high in calories but low in nutrients, and limit saturated fat, trans Lean: There are 29 cuts of meat that qualify as "lean." The fat, cholesterol and sodium. American Heart Association has a list of extra-lean meat -If you drink alcohol, do so in moderation. This means an choices certified to be low in saturated fat and cholesterol. If average of one to two drinks per day for men. you look for the American Heart Association's heart-check mark on food packages, you'll find a growing list of deli To find heart-healthy foods in the grocery store, start by meats, beef, chicken, bison, turkey, pork, seafood and more. making your grocery list online. Visit heartcheckmark.org to build your list from more than 800 products ranging from meat and dairy to vegetables and snacks, all certified by the What to Eat An overall heart-healthy eating plan is important. The Amer- American Heart Association to be low in saturated fat and cholesterol. Print your list for future use, or access it from ican Heart Association has simple recommendations: your Web-enabled mobile phone or PDA at mylist.heartcheckmark.org. -Eat a variety of foods from all food groups and choose vegetables, fruits, whole-grain products and fat-free or low-fat dairy products most often.

See “Man Food” page 4

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

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Man Food cont...

Tex-Mex Chili Pie

Serves 4; 1 ½ cups per serving

Perfect for wintry nights or while watching sporting events, this hearty chili is accented with crisp corn tortillas, fat-free cheddar cheese and dollops of fat-free sour cream. This recipe is worth repeating, so save time now by making a double batch and storing the leftover chili in an airtight container for up to 6 months in the freezer. Chili 1 pound extra-lean ground beef 1 15.5-ounce can no-salt-added black beans, rinsed and drained 1 14.5-ounce can no-salt-added diced tomatoes, undrained 1 8-ounce can no-salt-added tomato sauce ½ cup water ½ cup chopped red onion Photo courtesy of Getty Images ½ medium yellow bell pepper, chopped ½ medium green bell pepper, chopped Men don't have to feel unsatisfied by eating healthy. Eating 1 teaspoon chili powder well can be satisfying and delicious, even for a guy. For 1 teaspoon salt-free all-purpose seasoning blend

more information americanheart.org.

on

eating

heart

healthy

visit

Tortillas Cooking spray 4 6-inch corn tortillas

Tips for Eating at Steakhouses Toppings Can you eat steak on a heart-healthy diet? You bet, as long ½ cup shredded fat-free cheddar cheese ¼ cup fat-free sour cream as it's a reasonable portion of lean beef. -Don't order king-sized cuts. About three ounces of a thinly In large nonstick skillet, cook beef over medium-high heat sliced cut is perfect, or choose a six-ounce steak and enjoy for 6 to 8 minutes, or until browned, stirring frequently to turn and break up. Using slotted spoon, transfer beef to 2- to non-meat entrees the rest of the day. 3-quart slow cooker. Add remaining chili ingredients to slow -Steakhouses generally prepare your food to order, so ask to cooker, stirring to combine. Cook on high for 3 to 4 hours or on low for 7 to 9 hours, or until onions and bell peppers are have all visible fat trimmed before the meat is cooked. tender and flavors have blended. -Many steakhouses do a superb job with seafood - look for fish on the menu and ask your server about the catch of the Meanwhile, preheat oven to 375°F. Lightly spray a baking day. Research shows that eating oily fish containing omega- sheet with cooking spray. Using sharp knife, cut each tortilla 3 fatty acids (e.g., salmon, trout and herring) may help lower into 8 triangles. Place in single layer on baking sheet. Lightly spray tops with cooking spray. your risk of death from coronary artery disease.

Instead of

Try

~Fatty cuts of meat, such as rib eye, porterhouse, T-bone

~Leaner cuts, such as London broil, filet mignon, round or flank steak, sirloin tip, tender loin ~Baked potato or rice, easy on the butter ~Green salad with dressing on the side ~Steamed vegetables ~Angel food cake, sherbet or sorbet

~French fried, au gratin or scalloped potatoes ~Caesar or marinated salad ~Fried vegetables ~Pie and ice cream

Bake for 8 to 10 minutes, or until chips are golden brown and crisp. Transfer baking sheet to cooling rack. Let chips cool for 15 minutes. When chili is ready, place 8 tortilla chips with pointed end up around inside of each rimmed soup bowl. Ladle chili into bowls. Sprinkle cheddar over chili. Top each serving with dollop of sour cream. Nutrition Analysis (per serving): Calories 371, Total Fat 6.5 g, Saturated Fat 2.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 1.0 g, Monounsaturated Fat 2.5 g, Cholesterol 67 mg, Sodium 317 mg, Carbohydrate 40 g, Fiber 8 g, Sugars 12 g, Protein 39 g Dietary Exchanges: 2 starch, 2 vegetable, 4 very lean meat Recipe copyright (c) 2008 American Heart Association. For more information on heart-healthy grocery shopping, visit heartcheckmark.org.

See “Man Food” page 8 © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

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D

id you know that 85 percent of Americans are so obsessed with brushing their teeth that they keep extra toothbrushes on hand just about everywhere? It's true! According to a 2008 SpinBrush survey, popular places include a purse or briefcase, the office, the car and even a gym bag. Knowing this makes it astonishing that every year approximately 32 million workdays are lost due to dental problems. People love brushing, so why are so many having dental problems? It seems like it's time to get back to the basics about oral care, its effect on overall health and basic brushing. So make oral hygiene a priority ... for the health of it! The Big Picture It's been said that the eyes are the windows to a person's soul. Just the same, the mouth is a window to a person's health. Harmful bacteria can develop and fester in the mouth - especially if teeth and gums are not well taken care of. Some are concerned that, eventually, these bacteria can make their way into the bloodstream, leading to other infections. But a healthy focus on taking care of your teeth and gums can allow you to breathe easy and worry less. As Easy As 1-2-3 Maintaining good oral hygiene can be achieved in three easy steps:

1.

Find a good dentist and visit every six months for a teeth cleaning and check up. 2. Floss every day! Flossing helps to remove plaque and decaying food that remains stuck between teeth and can often lead to gum irritation. Lack of flossing can often lead to receding gums and cavities between the teeth. 3. Brush your teeth for at least two minutes at a time, twice a day. Proper brushing can prevent things like gingivitis and gum disease, which causes at least one-third of tooth loss in adults. It's All About the Brush An important part of brushing is having a great toothbrush. While manual brushes have a longer history, adults actually prefer powered-brushes. In fact, the SpinBrush survey showed that two-thirds of those surveyed recognize the efficiency of a powered toothbrush and understand it delivers a deeper clean than a manual brush. The newest innovation in powered toothbrushes is the sonic brush, like the SpinBrush Sonic, which is available in Pro Clean and Pro Whitening variations. Sonic toothbrushes are defined by the high rate of speed that their brush head vibrates. SpinBrush Pro Clean Sonic delivers up to 16,000 strokes per minute, and creates dynamic fluid action that helps to reach in be-

See “Teeth” page 8 © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

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New Treatment Options for Depression The symptoms of MDD include:

• persistently sad or irritable mood • pronounced changes in sleep, appetite and energy • difficulty thinking, concentrating and remembering • physical slowing or agitation • lack of interest in or pleasure from activities that were once enjoyed • feelings of guilt, worthlessness, hopelessness and emptiness • recurrent thoughts of death or suicide • persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders and chronic pain If several of these symptoms of depressive illness occur at the same time, last longer than two weeks, and interfere with ordinary functioning, professional treatment is advised. How is depression treated? (Family Features) Depression affects nearly everyone at some point or another, but for some it is a problem that can affect life, family and work. Major depressive disorder (MDD) affects 14 million American adults annually. Unlike normal emotional experiences of sadness, loss or passing mood states, symptoms of MDD are severe and persistent, sometimes lasting up to 16 weeks. And, according to the National Alliance on Mental Illness (NAMI), major depression can interfere with your thoughts, mood, behavior and physical health.

The most common treatments for MDD include medication, known as antidepressants, and psychotherapy. Antidepressants work to normalize naturally occurring brain chemicals called neurotransmitters, which help to relay signals within the brain. The most widely prescribed antidepressants include:

• Selective serotonin reuptake inhibitors (SSRIs) that block the reabsorption of the neurotransmitter serotonin by certain nerve cells in the brain. This leaves more serotonin available in the brain. (Increased serotonin enhances neuFor example, in one study, people suffering from MDD rotransmission - the sending of nerve impulses - which is reported they were unable to work or carry out their normal thought to improve mood.) activities an average of 35 days in the past year. Beyond this, MDD is often associated with accompanying anxiety and • Serotonin and norepinephrine reuptake inhibitors substance abuse, and evidence suggests it is a significant risk (SNRIs) that increase the levels of both serotonin and norepifactor for stroke, high blood pressure, heart disease, and nephrine (another type of neurotransmitter) by inhibiting death due to heart attack. their reabsorption into cells in the brain. (It is thought that these higher levels enhance neurotransmission and improve Eighty to 90 percent of Americans diagnosed with MDD can and elevate a person's mood.) Medications in this group of be effectively treated. antidepressants are sometimes called dual reuptake inhibitors. What are the symptoms of major depressive disorder? © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

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•

Norepinephrine and dopamine reuptake inhibitors (NDRIs) that block the reabsorption of norepinephrine and dopamine, a third kind of neurotransmitter, thereby increasing levels of both of these chemicals in the brain to improve mood. New treatment available Bupropion HCI is a popular NDRI that has been effectively used for the treatment of depression since the 1980s but at higher doses requires multiple tablets per day. Aplenzin(tm) (bupropion hydrobromide) extended-release tablets are available by prescription to adults 18 and older. Aplenzin differs from other generic and branded bupropion antidepressants because it provides a unique HBr salt extended-release formulation, offering prescribers and their patients the benefit of convenience with simple one tablet, once-daily dosing at all doses. "For patients who show little clinical improvement on lower doses of bupropion, there is a need to take higher doses to treat major depressive disorder," said Prakash Masand, M.D., Consulting Professor of Psychiatry and Behavioral Sciences, Duke University Medical Center, Durham, NC. "Aplenzin offers a simple, convenient dosing option for patients that currently need to take two to three tablets daily." MDD is a serious illness, but it can be treated. Call your doctor to find out what's right for you. Please see accompanying full prescribing information or visit www.aplenzin.com.

Features

(including benzodiazepines), patients who have shown an allergic response to bupropion and patients taking MAO inhibitors. At least 14 days should elapse between discontinuation of an MAO inhibitor and initiation of APLENZIN. Physicians should be aware that bupropion is associated with a risk of seizure, which is dose related. The incidence of seizure may be similar to that of the sustained-release formulations of bupropion, since APLENZIN has demonstrated bioequivalence. To reduce the risk of seizures, please see WARNINGS and PRECAUTIONS in the Prescribing Information for patient selection considerations, including concomitant medications and dosing recommendations. Physicians, families, and caregivers should monitor patients for suicidality as well as anxiety, agitation, panic attacks, insomnia, irritability, hostility, aggressiveness, impulsivity, akathisia (psychomotor restlessness), hypomania, mania, and other unusual changes in behavior. All patients should be closely monitored for these symptoms, especially at the beginning of therapy, or with changes in dose and reported immediately to the patient's healthcare provider. Please consult prescribing information for APLENZIN for additional monitoring recommendations. There is concern that such symptoms may be precursors to suicidality, although a causal link has not been proven. If such symptoms occur, prescribers should consider changing or discontinuing treatment. Patients should be screened for bipolar disorder prior to initiating treatment with an antidepressant. When treating patients with severe hepatic cirrhosis, extreme caution should be exercised, and a reduced dosage and/or frequency is required to avoid accumulation. Increased restlessness, agitation, anxiety, and insomnia, especially shortly after initiation of treatment, have been associated with treatment with bupropion. Neuropsychiatric signs and symptoms, including delusions, hallucinations, psychosis, concentration disturbance, paranoia, and confusion have been reported with bupropion. Anaphylactoid reactions characterized by symptoms such as pruritus, urticaria, angioedema, and dyspnea requiring medical treatment have been reported in clinical trials with bupropion. There have been reports of hypertension, in some cases severe, in patients receiving bupropion alone and in combination with nicotine replacement therapy.

Please see important safety information, including black box WARNING. The most common adverse reactions reported are dry mouth, nausea, insomnia, dizziness, pharyngitis, abdominal pain, agitation, anxiety, tremor, palpitation, sweating, tinnitus, myalgia, anorexia, urinary frequency Indication: APLENZIN is indicated for the treatment of major depressive disorder in and rash. adults aged 18 years and older. Source: Aplenzin Important Safety Information: Antidepressants increased the risk compared to placebo of suicidal thinking and behavior (suicidality) in children, adolescents, and young adults in short-term studies of major depressive disorder (MDD) and other psychi- Editor Note: FDA regulations require safety information be proatric disorders. Anyone considering the use of APLENZIN or any other vided with this content. antidepressant in a child, adolescent, or young adult must balance this risk with the clinical need. Short-term studies did not show an increase in the risk of suicidality with antidepressants compared to placebo in adults beyond age 24; there was a reduction in risk with antidepressants compared to placebo in adults aged 65 and older. Depression and certain other psychiatric disorders are themselves associated with increases in the risk of suicide. Patients of all ages who are started on antidepressant therapy should be monitored appropriately and observed closely for clinical worsening, suicidality, or unusual changes in behavior. Families and caregivers should be advised of the need for close observation and communication with the prescriber. APLENZIN is not approved for use in pediatric patients. APLENZIN is contraindicated in patients who have a seizure disorder, patients being treated with Zyban(r) (bupropion HCl) Sustained-Release Tablets, WELLBUTRIN(r) (bupropion HCl), WELLBUTRIN SR(r) (bupropion HCl) Sustained-Release Tablets, or any other medications that contain bupropion, patients who have or had bulimia or anorexia nervosa, patients undergoing abrupt discontinuation of alcohol or sedatives Š 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

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Features

Teeth cont....

Cardiovascular disease: Some research shows that heart tween teeth - where manual brushes may not reach. In fact, disease, clogged arteries and stroke may be linked to oral it removes up to 95 percent of plaque in hard-to-reach places. health. It's important to be diligent about brushing, flossing and visiting the dentist. It doesn't take much effort, but it will Diabetes: Diabetes increases the risk of gum disease, cavities, tooth loss and some oral infections. Poor oral health can benefit your teeth - and your health - in the long run. make it harder to control diabetes. For more information on oral hygiene, visit www.spinbrush.com. And make oral care a priority ... for the Osteoporosis: The first stage of bone loss may show up in your teeth. Your dentist may be able to spot this during a health of it. routine exam and X-rays. Pregnancy and birth: Gum disease has been linked to premaChew on this ... The makers of SpinBrush battery powered toothbrushes ture birth, so it's vital to maintain good oral health before and fielded a survey in 2008 and learned answers to some tooth during pregnancy. † brushing related questions. Below are some of the unexpected results. Man Food cont....

Ladies keep it clean 92 percent of women would rather go a week without shav- Shop smart! Live well! ing their legs than go a week without brushing their teeth. Look for the heart-check mark! "Lost" without their toothbrush Almost 48 percent of Americans say that if they were stuck All products bearing the heart-check on a deserted island, having their toothbrush would be more mark meet the American Heart Association's nutrition criteria per standard important than having toilet paper. serving size to be: First impressions 68 percent of people say they would be more embarrassed if -Low in fat (3 grams or less) they forgot to brush their teeth than if they forgot to put on -Low in saturated fat (1 gram or less) -Limited in trans fat (less than .5 grams) deodorant. -Low in cholesterol (20 milligrams or less) -Moderate in sodium, with 480 milligrams or less for indiIt's all about the power (brush) 46 percent of Americans feel that old-fashioned manual vidual foods toothbrushes are more properly suited to clean bathroom tile -Contain at least 10 percent of the Daily Value of one or more of these naturally occurring nutrients: protein, vitamin grout than their teeth. A, vitamin C, calcium, iron or dietary fiber. When it matters most 33 percent of Americans say they want their teeth especially Also: Seafood, game meat, meat and poultry, as well as clean for their wedding; more so than for a big date (18 whole-grain products, main dishes and meals must meet percent), a job interview (16 percent) or high school reunion additional nutritional requirements. † (9 percent). Share and share alike 68 percent of women would never consider sharing a toothbrush with their significant other. On the other hand, nearly half of men (49 percent) are OK with sharing their toothbrush with their significant other, with 19 percent of them feeling comfortable doing so within the first one to three months of a relationship. Why it matters Taking care of your mouth is about more than a nice smile. According to the Mayo Clinic and the ADA, oral health may be linked to a number of other health conditions:

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DVD

Karar Fitness Presents: A Praise and Worship Workout DVD Fitness Instructor: Kimberley Denise Campbell

Your Best You: Discovering and Developing the Strengths God Gave You

Book

Author: Bonnie Groves Reviewed by: Jenny Burr

Reviewed by: Jenny Burr

w e i v e R Living your life abundantly by seeking God, glorifying Him with your body, and worshiping Him as you exercise are the main premises behind the Praise and Worship Workout presented by Karar Fitness. Join the founder of Karar Fitness, Kimberley Denise Campbell and her fellow fitness and dance instructors for an exercising and stretching experience that is unlike any you have done before. Ladies, get ready to praise the Lord with your body, mind, and spirit with the Karar Fitness Praise and Worship Workout DVD. All you need to do the workout and stretches are running shoes and comfortable clothing.

Review Canadian author, Bonnie Grove, is also a speaker and workshop leader. In her book, “Your Best You,” she offers practical suggestions in discovering your strengths and abilities. Once you have learned your strengths then she recommends giving your strengths back to God. Praying and thanking God for these strengths are part of this process. No idea is rejected. Building upon what we are good at places us in the position of building up our self-esteem. As a Christian, Grove advocates praying for God’s direction in how He would have us use our strengths because He gave them to us. Writing your thoughts down as well as your prayers, filling in charts, and numerous other activities are included in each chapter. This book captivates and involves the reader because you cannot help but to grab a pen and begin to work through the various tasks.

Throughout the exercises, scripture verses are presented. The verses support praising God through our actions, praise, prayer, and dance. Encouraging words are given throughout Why should you choose this self-help book over all of the the entire program. You will feel as though Kimberley is others that are available? This one in particular is unique in that it is written from a Christian perspective. Grove affirms speaking directly to you as you workout. that you are loved by God, and that He has the best in mind Worship songs provide the background music for the work- for you by giving you certain strengths. Grove doesn’t leave outs and stretches. On the DVD you can choose between a you floundering trying to figure out how to fill in a chart. fifteen minute workout, a full workout lasting thirty minutes Instead, she provides completed samples with each activity. or fifteen minute stretches. This is a fitness program for In your journey through beginners, dancers, and physically active women. this book, you will begin to As an additional bonus, a discussion with the fitness team realize just how precious and Donna Mitchell are included on this DVD. You’re you are to God. How vital bound to see a difference in your energy level and health you are to your family, to when you incorporate the workout and stretches into your your friends and your coworkers. Grove’s words of life. encouragement are found For more information about the DVD or about Karar Fitness throughout the entire book. † please visit www.kararfitness.com

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W

nutrients. Don't forget that drinking your fruit counts, too. This simple Peach Pie Smoothie is a tasty twist on a classic arm weather is here, and so is the season's deli- that is a wholesome treat any time of day. cious bounty of fresh summer stone fruit. Everyone knows For more recipes and nutritional information, visit that fruit is good for you, but did you know that peaches, www.eatcaliforniafruit.com. plums and nectarines are good sources of vitamin C? This summer, bite into a fresh California peach, plum or nectarine Vitamin C Fiber Potassium to get your Summer C. %DV

Vitamin C is essential for healthy teeth and gums, aids in the absorption of iron and helps maintain connective tissue health which is important for defending against infection. However, the good nutrition news doesn't stop there. In addition to vitamin C, peaches, plums and nectarines also contain potassium and fiber (see chart below).

Peach (1 medium/147g) 15% Plums (2 medium/151g) 10% Nectarine (1 medium/140g)15%

g / %DV

g / %DV

2 / 8% 2 / 8% 2 / 8%

230 / 7% 230 / 7% 250 / 7%

Percent Daily Values are based on a 2,000 calorie diet. Daily Values may be higher or lower depending on an individual's calorie needs.

Naturally sweet and juicy, California peaches, plums and nectarines are the perfect summertime food, from smart snacking to healthy recipes. For a scrumptious appetizer or 2 satisfying lunch that packs a good-for1 you plum punch, try Tarragon Turkey ¼ Lettuce Cups with Plums and Toasted 2 ½ Almonds. It's possible to add more nutri1/8 ents to your favorite desserts, too. Nec2 tarine Neufchatel Cheesecake is reduced fat, but full of flavor and rich in nectarine © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

Peach Pie Smoothie Makes 2 servings | Prep time: 5 minutes fresh California peaches, pitted and sliced cup low-fat vanilla frozen yogurt cup low-fat milk teaspoons honey teaspoon vanilla extract teaspoon cinnamon vanilla wafer cookies, crumbled

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Puree all ingredients except cookies in a blender until 1 smooth. Pour into 2 chilled glasses and top with cookie 1 2 crumbles. 2

Nutritional analysis per serving: Calories: 320; Fat: 5g; Saturated Fat: 3g; Trans Fat: 0g, Cholesterol: 65mg; Sodium: 85mg; Carbohydrates: 59g; Fiber: 2g; Sugars: 37g; Protein: 11g; Vitamin A: 15%; Vitamin C: 15%, Calcium: 30%; Iron: 2%

Tarragon Turkey Salad Lettuce Cups with Plums and Toasted Almonds Makes 4 servings | Prep time: 15 minutes 12 ounces extra thick, deli-sliced, low-sodium oven-roasted turkey breast, diced 2 fresh California plums, pitted and diced ½ cup thinly sliced celery ¼ cup minced red onion ¼ cup light mayonnaise 2 tablespoons fat-free plain yogurt 1 tablespoon white wine vinegar 1 tablespoon finely chopped fresh tarragon Sea salt to taste 3 tablespoons sliced almonds, toasted 12 butter lettuce leaves

Stir together all ingredients except almonds and lettuce in medium bowl. Cover and refrigerate until ready to serve. Stir in almonds just before serving. Spoon about 1/4 cup mixture into each lettuce leaf.

tablespoon honey tablespoon fresh lemon juice fresh California nectarines, pitted and diced teaspoons finely chopped fresh mint

Preheat oven to 325°F. Beat cream cheese, yogurt, sugar and extracts with electric mixer until smooth. Add egg whites and eggs, beat just until smooth. Pour into crust and bake for 35 minutes or until center is nearly set. Cool on rack, then refrigerate for 3 hours or until well chilled. Whisk together honey and lemon juice in a medium bowl. Add nectarines and mint and toss gently. Just before serving, top each slice with nectarine mixture. Nutritional analysis per serving: Calories: 280; Fat: 16g; Saturated Fat: 8g; Trans Fat: 0g, Cholesterol: 60mg; Sodium: 330mg; Carbohydrates: 28g; Fiber: 1g; Sugars: 12g; Protein: 8g; Vitamin A: 15%; Vitamin C: 6%; Calcium: 6%; Iron: 4% †

Nutritional analysis per serving: Calories: 170; Fat: 7g; Saturated Fat: 0g; Trans Fat: 0g, Cholesterol: 45mg; Sodium: 740mg; Carbohydrates: 9g; Fiber: 2g; Sugars: 5g; Protein: 17g; Vitamin A: 15%; Vitamin C: 8%; Calcium: 6%, Iron: 2%

Nectarine Neufchatel Cheesecake Makes 8 servings | Prep time: 20 minutes | Cook time: 35 minutes Chill time: at least 3 hours 12 ounces Neufchatel cheese (1/3 less fat cream cheese), at room temperature 1/3 cup fat-free plain or Greek yogurt 1/3 cup sugar 1 teaspoon vanilla extract ¼ teaspoon almond extract 3 egg whites 1 egg 1 (6-ounce) ready-to-use natural graham cracker pie crust (with no trans fat) © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

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Thai Wrap & Roll

When it comes to recipes, the words healthy and simple don't always seem to go together. But preparing a nutritious meal For more recipes, visit bumblebee.com. doesn't have to be hard. The first step is to pick a lean protein. Dieticians and nutritionists recommend getting lean protein Garden Vegetable Medley Skillet Preparation Time: 25 to 30 minutes | Serves 4 from natural, lean sources such as skinless poultry, fish, beef or pork loins and beans. Protein is essential to keep the body 2 5-ounce cans of Bumble Bee Sensations Sundried Tomato fueled.

& Basil Tuna Medley, do not drain cup olive oil cups diced red potatoes cup onion, sliced julienne strips (approximately 1 medium onion) 2 cups fresh green beans, trimmed 1 cup red bell pepper, julienne strips (approximately 1/2 pepper) 1½ cups sliced yellow squash (approximately 2 squash) 4 cups sliced zucchini (approximately 2 zucchini) 1 teaspoon granulated garlic Dash of salt (to taste) 1 teaspoon rosemary, fresh, chopped Sprig of fresh rosemary as garnish

Lean chicken breasts are an excellent source of protein, and ¼ 2 their versatility lets them match up with just about any side 1 dish.

Tuna, and seafood in general, are also good protein sources, and they have the added benefits of omega-3 fatty acids. Research shows that omega-3s can improve heart health and reduce the risk of some kinds of cancers. In fact, the American Heart Association recommends eating fish at least two times a week as part of a healthy diet. To make healthy cooking easier, don't be shy about using products that do part of the work for you. Using fully cooked and seasoned chicken breasts or ready to serve tuna medleys, such as those made by Bumble Bee, means that the family gets a healthy and delicious meal in no time. They can be paired with your favorite simple sides, or turned into tasty wraps, salads and skillets for something the whole family will enjoy.

In skillet, heat oil over medium high heat. Add potatoes, onion and green beans. Sauté for 5 minutes, turning frequently. Add remaining vegetables, garlic, salt and rosemary. Add tuna, including the flavored juices. Cook mixture, stirring

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um high heat, grill pita until edges are toasted and crisp, approximately 2 minutes. Remove from pan, place on plate, and set aside to use for crust. Top each crust with spring salad mix. Divide cooked tortellini to place in center and top with heated chicken breast. Pour warm vinaigrette mixture over top of chicken breast, pasta and salad. Sprinkle with fresh shredded Parmesan. Nutrition Information: For one serving (426 g) Calories 800 (360 from Fat), Fat 40 g (Saturated 8 g), Cholesterol 110 mg, Sodium 1340 mg, Total Carbohydrates 70 g, Fiber 7 g, Sugars 11 g, Protein 41 g

Thai Wrap & Roll Preparation Time: 15 to 20 minutes | Serves 4

Garden Vegetable Medley Skillet

gently until vegetables are tender, approximately 8 to 10 2 minutes. 4

5-ounce cans Bumble Bee Sensations Spicy Thai Tuna Medley, do not drain 10-inch spinach herb flour tortilla wraps

Serve from skillet and garnish plates with sprig of rosemary. Serve with French rolls or garlic bread if desired. Dressing for Coleslaw 2 Note: Frozen vegetables may be substituted for ease of 1 1 preparation and seasonal availability. 2 Nutrition Information: For one serving (433 g) Calories 340 (160 from 2 Fat), Fat 18 g (Saturated 2.5 g), Cholesterol 20 mg, Sodium 350 mg, Total Carbohydrates 31 g, Fiber 7 g, Sugars 9 g, Protein 18 g

Pit-Za Bella Salada Preparation Time: 15 to 20 minutes | Serves 4 2 4 3/4 1/2 1/2 1/2 4 1 4 8 4

cups dry three-cheese tortellini 4-ounce pouches Bumble Bee Prime Fillet Garlic & Herb Chicken Breasts, do not drain cup balsamic vinegar cup olive oil teaspoon cracked black pepper Dash of salt cup diced red bell pepper 6-inch pita flatbreads teaspoon olive oil teaspoons dry grated Parmesan cheese cups spring salad mix, (5 to 7-ounce bag) tablespoons fresh shredded Parmesan cheese

tablespoons rice vinegar tablespoon soy sauce tablespoon honey teaspoons sesame oil teaspoons chunky peanut butter

Asian-Style Coleslaw 6 cups cabbage, shredded, approximately 1/2 head* 2 cups purple cabbage, shredded, approximately 1/4 head* 1 cup or 4 green onions, sliced crosswise 1 cup fresh cilantro, coarsely chopped, approximately 1 small bunch 2 teaspoons sesame seeds 1 cup chow mein noodles

In small cup, combine rice vinegar, soy sauce, honey, sesame oil and peanut butter. Mix well and set aside. In large bowl, place cabbage, green onion, cilantro, sesame seeds, chow mein noodles and dressing. Toss to combine. Heat tortilla 10 seconds in microwave to make it pliable.

Divide coleslaw mixture and tuna portions to fill four tortilla wraps. Place coleslaw mixture in center of tortilla and top Prepare tortellini according to package directions. Set aside. with tuna, making a row down center of tortilla. Fold burrito Place chicken breasts, with juices, in sauce pan to heat over style one at a time. medium high burner. Add balsamic vinegar, olive oil, pepper, salt and red bell Cut in half diagonally. Serve with fresh fruit. pepper. Heat chicken breasts approximately 3 *Note: Pre-packaged shredded cabbage may be substituted to 4 minutes. for ease of preparation.

Pit-Za Bella Salada

Lightly coat surface of Nutrition Information: For one serving (355 g) Calories 530 (180 from pita bread with olive oil Fat), Fat 20 g (Saturated 3.5 g), Cholesterol 30 mg, Sodium 1180 mg, and sprinkle both sides Total Carbohydrates 67 g, Fiber 8 g, Sugars 19 g, Protein 23 g †with dry grated Parmesan. In skillet over medi-

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13


many health professionals conclude the average American consumes substantially more salt per day, as much as double the recommended amount. However, making the change to a lower sodium diet can be easier than one may think, Diekman said. "As long as most people who aren't on a restricted diet choose lower sodium options and eat smaller portions they don't have to cut specific foods out of their diets completely," she said. "Being adventurous in selecting foods while adding fruits, vegetables and herbs to favorite recipes are great solutions for reducing sodium consumption without feeling deprived of a flavorful meal or snack." Diekman worked with Sara LeeÂŽ Deli to create tasty, gourmet sandwiches that are available at www.thejoyofeating.com to show how easy and delicious it can be to maintain a nutrient rich diet. The recipes showcase the company's new premium lower sodium sliced-to-orHearty Ham & Cheese der deli meats, with flavors including Oven Roasted Turkey Breast, Honey As many Americans seek out nutritious food options, flavor Ham, Oven Roasted Chicken Breast and Roast Beef. The still reigns supreme, and several major food brands are meats feature premium, minimally processed whole muscle proving that consumers don't have to sacrifice taste in order meat with no fillers. These Sara Lee Lower Sodium deli to eat better. meats have at least one-third less sodium than their counterpart non-reduced sodium meats according to USDA data. An array of health claims have been introduced to the public over the past few years, but a classic dietary recommendation Diekman also offers these tips to help people lower their - to lower sodium intake - is gaining interest. Today's consodium intake while still enjoying all the flavor foods have sumers are recognizing that this concrete step can help them to offer: live nutritious lifestyles, and are looking for satisfying choices from lower sodium juices to soups and crackers and even Mix it up - If you're making a sandwich, replace saltier deli meats. However, despite growing awareness of the spreads such as mustard by combining crushed rosemary into benefits of a lower sodium diet, many people still associate low-fat mayonnaise; this is a great option for lower sodium less salt with less flavor and may be hesitant to try these new turkey and chicken deli meats. offerings. "There's a stigma that exists when it comes to trying lower sodium foods," said Connie Diekman, R.D. and nutrition consultant. "What's really important to understand is that sodium often mutes the real flavor of foods, so by reducing salt and replacing it with flavorful options you're actually enhancing your experience and enjoyment of food overall. I like to tell my clients to think of lessening sodium intake as a positive rather than a negative." The recommended amount of sodium consumption per day is less than 2,300 milligrams, about one teaspoon of salt. But

Add some crunch - Adding sliced fruit or vegetables such as apples, pears, cucumbers or chopped peppers and pairing it with whole grain breads and lower sodium deli meats and spreads creates crunch and enhances the flavor to make a restaurant-style sandwich. Start slowly - Making the transition to lower sodium doesn't have to happen overnight. Slowly introducing lower sodium food options to your diet and letting your palate adjust will help make this a goal that's much easier to keep.

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For a hearty lunch or satisfying dinner, try these tasty recipes - then put your own spin on them for a sandwich that's equal parts delicious and nutritious. 2

Tuscan Turkey 1 ½ ounces Sara Lee Lower Sodium Oven Roasted Turkey Breast 1 slice Sara Lee Hearty & Delicious(tm) Home-Style Made with Whole Grain Buttermilk Bread 1 ½ teaspoons fat free mayonnaise 1 teaspoon prepared pesto ½ slice Sara Lee Provolone Cheese 2-3 vine-ripened tomatoes, sliced Fresh basil leaves

Hearty Ham & Cheese ounces Sara Lee Lower Sodium Honey Ham slice Sara Lee Muenster Cheese slice Sara Lee Swiss Cheese slices Sara Lee 45 Calories and Delightful Wheat Bread slice of red tomato Romaine lettuce

½ ½ 2 1

On bottom slice of bread, top with ham, cheese slices, tomato and lettuce. Top with second slice of bread.

Shopping Smart With the many lower sodium products available, reducing sodium intake doesn't have to feel like going on a strict diet. Mix mayonnaise and pesto in a small bowl until light green. The key is shopping smart, being aware of sodium levels and Cut the bread in half and spread the pesto mayonnaise on one remembering that delicious foods don't have to be sacrificed side of the bread. Add turkey, tomato, and basil leaves. in the process. Here are four ways to start lowering your sodium intake today.

1.

Add a variety of fruits and vegetables to a sandwich made with lower sodium deli meats as a great way to pile on the flavor and fill you up without the added salt and calories.

2.

Be conscious of sodium content when shopping for foods and comparing nutrition labels.

3. Opt for homemade meals as opposed to canned or frozen offerings to significantly reduce the amount of sodium you consume. 4.

Expose children to lower sodium foods at a young age while their taste buds are still developing to help instill good long-term eating habits. †

Tuscan Turkey

Crispy Crunchy Baguette With Turkey and Ham 1 1 ½ 1 1 1 3

ounce Sara Lee Lower Sodium Honey Ham ounce Sara Lee Lower Sodium Oven Roasted Turkey Breast slice Sara Lee Muenster Cheese French baguette teaspoon of honey mustard small apple, sliced tablespoons chopped green onions

Spread honey mustard on baguette. Then layer apple, green onion, ham, turkey and cheese. Crispy Crunchy Baguette With Turkey and Ham © 2009 The Fit Christian. All Rights Reserved. A Publication of His Work Christian Publishing.

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Fun Ideas to Keep Kids Learning Throughout the Summer (Family Features) Educators and parents agree that a solid elementary school education is the cornerstone for subsequent development and achievement. Classroom learning, however, is not enough to ensure academic success given the fact that children spend much time outside of the classroom - especially during the summer months. According to the National Center for Summer Learning (NCSL), all young people experience learning losses when not engaged in educational activities for extended periods of time. Commonly referred to as summer slide, this overall decline in learning leaves many parents wondering how they can keep their children's minds actively engaged outside of the classroom. Drawing on research that shows that exposure to the arts increases classroom performance and prevents learning losses, the Arts Education Partnership, a national coalition of arts, education, business, philanthropic and government organizations, encourages parents to incorporate the arts into their families' everyday lives. Fun ways to do so include attending neighborhood film festivals and taking the entire family to the theater for a family-friendly performance.

seum in Harlem, Dallas Children's Theater and the California African American Museum.

Organize a Family Summer Book Club - En-

courage reading at home by starting a family summer book club. Each summer month, families can go to the library together and choose the next book that they will read. As an added benefit, small rewards can be given throughout the summer to mark milestones. To encourage comprehension, By fostering an appreciation of the arts and introducing ask questions about the story, having the child summarize children to a variety of artistic viewpoints at a young age, the story and in general, make reading a more interactive parents will be able to increase their child's academic and family experience. social development while also creating long-lasting memories that the entire family can enjoy. Coordinate Scavenger Hunts - Why not make Below are great ways for parents to increase their family's learning fun for the entire neighborhood with a scavenger hunt at a local museum? Invite your child's friends from the exposure to the arts this summer. neighborhood to a special day filled with learning and fun Keep costs low by planning the hunts in conjuncPlan Family Field Trips - Take advantage of free surprises. tion with a Target free or reduced admission price day. days and reduced-priced admission to museums, theaters, film festivals and other cultural programs, such as those By making learning fun and taking advantage of free days at sponsored by Target. This summer, and throughout the entire local museums and theaters, parents can reduce the effects of year, there are more than 2,100 free days that Target sponsummer slide and create a memorable summer for the entire sors at more than 120 museums and theaters nationwide, family. †including the Chicago Children's Museum, The Studio MuŠ 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

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16


Gold Medal Nutrition • for Young Athletes •

Key carbohydrate guidelines are listed here:

Carbohydrates should make up approximately 60 percent of your child's diet.

Copyright © 2009 Neal Spruce

Starches and grains (breads, pasta, rice, potatoes, etc) should be eaten at each major meal throughout the day to provide a lasting energy source. Major meals should be eaten three to four hours apart.

Nutrition Makes a Difference Carbohydrates such as fruit, energy bars/shakes, and sports Optimal athletic performance requires food and nutrient drinks are ideal for rapid fueling before activity and immediintake that is tailored to each athlete's sport, training sched- ately after exercise to optimize recovery. ule and individual needs. Many athletes, especially younger ones, gravitate toward typical eating patterns, which can Depending on the sport, the growing athlete should consignificantly decrease their sume 3 to 4.5 grams of carbochances to reach their peak hydrates per pound of body performance. The basics of weight per day. performance nutrition are discussed here so your develProtein - The Building Blocks oping athlete can feel and Muscles and other body tissues perform their very best. are made up of proteins. Although protein contains the Energy is the Foundation same amount of energy as carfor Success bohydrates, its primary funcThe daily calorie intake for tion is the growth and repair of every youth athlete should these tissues. Protein is a less provide sufficient energy efficient energy source for the needed for growth and develbody than carbohydrates, so opment, optimal functioning little of the protein in your diet and all activities. Just as a is used to meet this need unless high performance car uses a special blend of gasoline to you're not getting enough carbohydrates or if you're really achieve peak performance, athletes also require the proper pushing your body's limits. As you see here, protein is mixture of fuel (carbohydrates, proteins, and fats) to perform metabolized for energy rather than to build new tissue. Eatoptimally. Therefore, the "blend" of fuel and timing of meals ing adequate amounts of carbohydrates spares protein for and snacks are critical to maximizing performance potential. building and repairing tissues and prevents the loss of lean tissue. Daily calorie requirements will be different for each athlete but general recommendations are as follows: General protein recommendations are listed below:

• •

Protein should make up approximately 15 to 20 percent of - Active girls ages 9 to 13: approximately 2,070 calories per day total daily calories which most people, including children - Active boys ages 9 to 13: approximately 2,279 calories per day - Active girls ages 14 to 18: approximately 2,368 calories per day and adolescents, meet with a typical diet. - Active boys ages 14 to 18: approximately 3,152 calories per day The daily protein requirement for sedentary youth ages 9 to - Very active kids and adolescents may need more, especially 18 is approximately 0.35 grams per pound of body weight during growth spurts

per day for proper growth and repair. However, active adults, children and adolescents require more protein - up to 1 gram Carbohydrates - The Main Energy Source Carbohydrates, which rapidly break down to blood sugar per pound of body weight per day. (glucose), are the body's primary and favorite energy source. Lean meats, poultry without the skin, fish, eggs and soy The nervous system, brain, and the muscles are largely fed products are excellent sources of protein. Other sources by glucose. To keep up a sustained level of energy, you need include beans, nuts and low-fat dairy products. a regular supply of carbohydrates. Inadequate carbohydrate intake leads to low energy levels, fatigue, and impaired Fats - The Body's Unlimited Energy Source performance. Proper management of the amounts, types, and Dietary fats are essential to health because they help deliver timing of this nutrient is required to fill and refill the main vitamins, minerals and nutrients needed for normal growth "gas tank".

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17


Young Athletes cont....

and functioning. However, most people get more than enough fat in their diet. Furthermore, fat is not the main energy source during exercise and the body's stores cannot be depleted during exercise. This means daily fat intake is less important than carbohydrate and protein needs. In fact, what leads to fatigue–or what athletes refer to as "bonking" –is the depletion of carbohydrates.

pincott Williams & Wilkins; 4. 1999. p. 15. 5. Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan;22(1):15-30. Review. 6. Haff GG. "Carbohydrates." Essentials of Sports Nutrition and Supplements. Ed. Antonio J, et al. New Jersey: Human Press, 2007. 298. 7. Maughan RJ, Burke LM. Sports nutrition. Malden, MA: Blackwell Science, 2002 8. Unnithan VB, Goulopoulou S. Nutrition for the pediatric athlete. Curr Sports Med Rep. 2004 Aug;3(4):206-11. 9. Ziegenfuss TN, Landis J. "Protein." Essentials of Sports Nutrition and Supplements. Ed. Antonio J, et al. New Jersey: Human Press, 2007. 256. 10. Committee on Nutrition, American Academy of Pediatrics. Pediatric nutrition handbook, 3 ed. Elk Grove, IL: American Academy of Pediatrics, 1993

You'll find the guidelines for fat intake below:

•Fat should make up approximately 25% percent of the youth athlete's diet.

The majority of fat intake will automatically come from protein foods such as meat, fish, milk and other dairy products.

About the Author Neal Spruce is chairman of the board for the prestigious National Academy of Sports Medicine (NASM) and founder of dotFIT, LLC. Neal is a fitness specialist, author, licensed teacher, researcher, bodybuilding champion, personal fitness consultant and speaker. dotFIT is the leader in online fitness and weight loss programs www.dotfit.com

Memory Verse

•Good sources of healthy fats include olive oil, canola oil

A cheerful look brings joy to the heart, and good news gives health to the bones. Proverbs 15:30 NIV

and nuts. Summary Based on the sport, the goal of performance nutrition is to eat carbohydrates, protein and fats in ideal amounts and at proper times to allow the youth athlete to perform at a high level and maintain normal growth and development patterns. By keeping protein intake within the proper range to satisfy growth and repair, your young athlete can consume as much carbohydrate as necessary to keep filling the main "gas tank" and leave the remaining calories for dietary fats. For information, see Proper Hydration, Loading Your Energy Systems and Pre- and Post-Training Meals and Snacks. References -- 1. Institute of Medicine of the National Academies. Dietary Reference Intakes (DRIs): Values for Energy for Active Individuals. Washington DC, 2002. The National Academies Press. 2. Petrie HJ, Stover EA, Horswill CA. Nutritional concerns for the child and adolescent competitor. Nutrition. 2004 Jul-Aug;20(7-8):620-31. Review. 3. McArdle WD, Katch FI, Katch, VL. Sports & Exercise Nutrition. Maryland: Lip-

ATHLETE BASEBALL FRIENDS FUN LEARNING NUTRITION © 2009 The Fit Christian Magazine. A Publication of His Work Christian Publishing.

PLAYING SOCCER SPORTS SUMMER SWIMMING TRAINING

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18


By Jenny Burr for The Fit Christian

Totally Reliant Upon God: Two Years Later It's been two years since my husband was laid off. He and I you; I will make your name great, were discussing that two years ago we wouldn't have known and you will be a blessing. I will bless those who that we would be where we are today financially. bless you, and whoWe both admitted that it is only by God's grace and financial ever curses you I intervention that we are still able to make all of our bill will course: and all payments. Now, we enter a new level. Gone is the layoff peoples on earth package of one year. Gone, as of May 2009 is the one-year will be blessed through you." employment insurance entitlement. Where does that leave us? Totally reliant upon God. Yes, I am still employed at a private Christian School, and yes my husband is still taking a Master's Program which is slated to finish in December 2009. This term of study, he is able to be a teacher's assistant so a small salary is available.

Sandy paced the floor—her heels clicking against the tile as she walked from the kitchen to the front door. Shielding her eyes from the glare of the late afternoon sun, she looked out the door to see if she could see his car coming down the road.

I suppose that I wouldn't be completely honest with you if I said that I wasn't concerned. I am, however, there is a difference. I know that God does have a plan for our lives. If it is to lead us into poverty, it is because He has a purpose. If it is She recognized Al's car immediately as it turned the corner to maintain us as we are, it is for a purpose. If it is to relocate to enter their crescent. Closing the door, Sandy hurried back to the kitchen to add the final touches to the meal. us, it is for His purpose. Besides, if I get myself all worked up and stressed out, my "Hey Sandy," Al called out as he came through the front Meniere's attacks begin and these are dreadful experiences. door. "I have some news to tell you." It's best to leave everything up to God. "I'm just in the kitchen," she replied. Easy? Definitely not! I do want to know the details and the plans God has for us. So no, it isn't easy, but it is the way God Al stooped to set down his briefcase and to drop his keys on operates. He promises to not leave our side but He doesn't fill the table in the hall. Then he went into the kitchen. in the details: the who, what, where, when, how, and why. "So," he asked, "do you want to hear my news?" How do I know this? There are so many examples of this in the Bible. For now I’ll share a contemporary story with you, "Is it about the promotion that you've been hoping to get?" which happens to be another blog post at “By His Grace”. Grinning he replied, "I guess you could call it a promotion." Sandy and Al: A Contemporary Sarai and Abram Story "Really!" Sandy gasped, "You got the promotion?" The LORD had said to Abram, "Leave your country, your people, and your father's household and go to the land I will show you. I will make you into a great nation and I will bless See “Miss Communication” page 20 © 2009 The Fit Christian Magazine. All Rights Reserved.

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Miss Communication cont....

What we are told is that Abram and Sarai did leave their family and everything familiar to them. They put their trust "Here Sandy," Al pulled out a chair for Sandy. "Take a seat in God by obediently following His command. They became and I'll explain my good news. You know how we've been totally reliant upon God for their every need. praying about God's will and we agreed that we would accept whatever God had in mind for us, whether I got the promo- Abram was seventy-five when he received this call. Sarai tion or not." was probably around sixty-five. They were surrounded by Abram's relatives and no children were added to their family Sandy nodded. because we are told that Sarai was barren (Genesis 11: 27-32). "Well, today I received a very clear message from God. He told me to leave this city, leave our relatives and to follow Him to a place where He will give us many children. God also said that He will bless us."

Do my husband and I know details and information? No. Do we know if God plans for him to take more schooling after his Masters? No. Do we know if God plans for him to be working when he is finished with his Masters? No. The list of questions could go on and on. We don’t know what the Sandy shook her head. "I think I missed something. Did you future holds, but God does. just say that God told you we were going to have many children? Al, I'm too old to have children although it is what I have always enjoyed knowing what is going on and having I've always wanted. Women don't start having children at my a plan. These past couple years I have been learning that I age they have grandchildren ... and you, you're older than I don’t need to know what the plan is or even what the details am." of the plan might be. Instead, God has been teaching me to continually trust in Him because He is in control. Obeying Al nodded. "I know it doesn't make any sense but you have God and totally relying upon Him is the best plan for my life. to believe me when I tell you that this is really God's plan for It is the best plan for my husband’s life. God will work it out us right now." so that His will is done in our lives. "I don't want to move Al. Why should we move away from our family, our friends, and our church. I'm happy here. I Visit By His Grace at love being surrounded by family. I don't want to move." http://byhisgracejenny-burr.blogspot.com Al embraced Sandy and he felt her tension begin to ease. How was he supposed to explain that they didn't have a Have you had periods in your life where you were totally choice. How was he supposed to win her over to the idea reliant on God? Are you there now? Please share your expewhen he couldn't give her answers to any of the questions riences with us be emailing that she would soon ask. The promise that God had made to him was a stronger pull than all the questions and lack of information. It was like nothing Al had ever experienced before. He knew it was what they had to do. Even though he should be making plans for retirement, he knew that he had to follow the Lord's will. It meant leaving comforts and all that he and Sandy had worked so hard for. It meant leaving security and totally relying upon God. He was ready for this adventure, but was Sandy? In Genesis 12: 1-3 we aren't told how Sarai reacted, but you have to wonder if she didn't want details and information. Where are we going? How are we getting there? How long will we be gone? Will we see family again? How much do I have to pack? Who is going with us? Who will we meet along the way? Where will we stay? Why now?

misscommunication@fitchristian.com

Writer for Hire Jenny Burr is the assistant editor for The Fit Christian Magazine and the columnist for the "Miss Communication" column. Jenny writes interviews, articles, blogs, poems, plays, and stories for adults and children. Contact Jenny at jenny.burr@fitchristian.com for your professional writing needs.

We don't know if Sarai was upset, fearful, worried or excited. We aren't told anything about her reaction.

© 2009 The Fit Christian Magazine. All Rights Reserved.

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20


Picnic Perfect (Family Features) I don't know about you, but I love going on a summer picnic. Getting outside in the fresh air is such a fun way to enjoy good food and good company. Whether your picnic spot is by the lake, in a park or in your own backyard, there are a few tricks you can use to make pulling off your picnic a breeze. • Keep it cool. Well-chilled coolers will keep drinks refreshing and cold dishes at a safe temperature. If you don't want to use bagged ice, try reusable gel packs. For a money-saving idea, rinse out 2-liter soda bottles and fill them 3/4 full of water. Freeze them over night and use them to keep things cool. And by the end of the day, you'll have plenty of cold water to drink!

Chocolatey Peanut Pretzel Bars (Makes 2 dozen bars)

2 ½ cups Nestlé Toll House Refrigerated Chocolate Chip Cookie Tub Dough, divided 1 ½ cups (9 ounces) Nestlé Toll House Semi-Sweet Choco late Morsels, divided 1 cup mini-pretzels (about 1 1/4 ounces), broken into ½ -inch pieces 1 cup honey-roasted peanuts

• Keep it dry. In addition to a generously sized picnic PREHEAT oven to 350º F. Grease 13 x 9-inch baking pan. blanket, take a tarp along, too. If the ground is damp, put the tarp under the blanket to keep picnickers dry. And if it rains, PLACE 2 cups dough in prepared pan. Using fingertips, pat the tarp can be a quick cover-up. dough gently to cover bottom. • Keep it clean. Take moist towelettes for sticky fingers and faces; plastic bags for trash and wet or muddy clothing; and protect food from insects with lightweight cloth napkins. (You can keep them from blowing off by sewing old keys or heavy buttons to the corners.) • Keep it simple. Choose foods that are easy to make and easy to take. Pasta salads with vinegar-based dressings can be made the night before and will stand up to summer heat. Finger foods like Chocolatey Peanut Pretzel Bars can be made in a disposable aluminum pan you can take with you, or cut them up at home, put them into cupcake liners and transport them in a resealable storage container. For more picnic www.VeryBestBaking.com

perfect

recipes,

visit

SPRINKLE 1 cup morsels, pretzel pieces and peanuts over dough. Drop 1-inch pieces of remaining 1/2 cup cookie dough over peanuts. Sprinkle with remaining 1/2 cup of morsels and gently press down. BAKE for 23 to 27 minutes or until browned around edge. Cool completely in pan on wire rack. Cut into bars. Jenny Harper is Senior Culinary Specialist for the Nestlé Test Kitchens and VeryBestBaking.com. Nutrition Information per serving: 240 calories; 60 calories from fat; 7g total fat; 6g saturated fat; 10mg cholesterol; 130mg sodium; 28g carbohydrate; 1g fiber; 19g sugars; 4g protein

Source: Nestlé © 2009 The Fit Christian Magazine. All Rights Reserved.

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21


Mix It Up With Jenny

Sunny Summer Soup

(Family Features) I grew up in New Jersey - the Garden State - and fresh corn from the local farm stand was always part of our family's Sunday dinner during the summer. I loved it so much that it's a tradition I still keep at my home in Ohio. As much as we love biting into the crisp sweetness of fresh corn on the cob, there are other delicious ways to enjoy this summer specialty. One way is with a light and refreshing 2 Golden Summer Corn Soup that can be served hot or cold. 1

The freshness of the corn and its beautiful gold color makes 2 it seem like you're serving sunshine in a bowl.

large cloves garlic, chopped Kosher salt and ground black pepper cup water large sprigs fresh thyme Light sour cream or crème fraîche (optional) Chopped fresh chives for garnish (optional)

Here are some tips to help you prep the corn for cooking: Removing corn silk – Use a clean, firm bristled toothbrush to brush the silk off. – Or, use a damp paper towel to rub the silk off. Removing kernels – Put the flat end of the cob in a large bowl. Using a large, sharp knife, cut down the length of the ear using a sawing motion. Don't cut all the way to the cob - cutting about 2/3 of the kernel off is just fine. – Then take the flat end of your knife and run it down the length of the ear. This will press out the remaining kernels and some of the delicious corn "milk." For more refreshing www.VeryBestBaking.com.

summer

recipes,

(Makes 4 to 5 servings)

2 1 1 1 1

package (16 ounces) fresh corn with husks removed (4 medium ears) cans (12 fluid ounces each) Nestlé Carnation Evaporated Lowfat 2% Milk or Evaporated Fat Free Milk tablespoon extra-virgin olive oil small yellow onion, chopped carrot, peeled and sliced celery stalk, sliced

© 2009 The Fit Christian Magazine. All Rights Reserved.

MEANWHILE, heat oil in large skillet over medium-high heat. Add onion; cook, stirring frequently, for 3 to 4 minutes or until translucent. Stir in carrot, celery, garlic and reserved corn kernels. Season with salt and ground black pepper. Cook, stirring frequently, for 5 minutes or until vegetables are tender.

ADD vegetable mixture, water and thyme in saucepan; cover. Cook over medium heat, stirring occasionally, for 20 visit minutes. Discard corncobs and thyme. Cool mixture for about 10 minutes.

Golden Summer Corn Soup 1

CUT kernels from cobs; reserve kernels and cobs. Place evaporated milk and corncobs in large saucepan; bring to a boil over medium-high heat. Reduce heat to low; cover. Cook for 8 minutes.

POUR soup into blender until it is half full; cover. Blend until smooth. Pour through a medium sieve into clean saucepan (discard contents of sieve). Repeat process with remaining soup. Reheat soup until heated through. Serve topped with swirl of sour cream and chives. Nutrition Information per serving: 300 calories; 70 calories from fat; 8g total fat; 3.5g saturated fat; 30mg cholesterol; 280mg sodium; 47g carbohydrate; 2g fiber; 25g sugars; 16g protein; 50% vitamin A; 10% vitamin C; 50% calcium Jenny Harper is Senior Culinary Specialist for the Nestlé Test Kitchens and VeryBestBaking.com. Source: Nestlé

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22


Light Up the Garden with Daylilies By Kathie Bond-Borie, Guest Columnist

or along waterways. Use dwarf daylilies in rock gardens, in containers, or as edging for flowerbeds. When planting several daylily varieties, arrange drifts of a single variety. A random mix almost always looks spotty from spring through fall. Group at least three clumps of one variety together to get both a more natural look and a stron(Family Features) Though each flower lasts but a day, daylil- ger impact at show time. ies light up the garden with blooms for many weeks. The common orange and yellow stalwarts have given way to Daylilies grow best in full sun, ideally six hours or more color combinations too numerous to list, and browsing a daily. However, in hot and dry climates, they benefit from some afternoon shade, as well as irrigation during bloom. catalog is enough to make a gardener swoon. Also, many of the deep reds and the paler shades hold their With flowers that are single or double, ruffled or smooth, colors better in partial shade. In any zone, daylilies will large or diminutive, there are daylilies for every taste. Best perform reasonably well with half a day's shade; they just of all, daylilies ask very little of us - just a partially sunny won't bloom as vigorously. spot and average soil. Daylilies grow well in a wide range of soils. You can plant These plants are categorized in several different ways. De- daylilies successfully almost any time the ground can be ciduous kinds go dormant in frosty weather, evergreens can worked. The ideal time to transplant and divide is in spring tolerate frost and grow all winter in mild regions, and there as the shoots begin to emerge, or immediately after bloom. is an intermediate group called semi-evergreen. The rule of In Zones 9 and 10, plant in early spring (February or March) thumb is to avoid deciduous daylilies south of Zone 8 and or fall; avoid planting in mid-summer. Likewise in the Southeast, don't plant during midsummer because the high avoid evergreens north of Zone 7. temperatures and humidity may cause new plants to rot. The height provided in nursery descriptions doesn't refer to When planting in fall in cold regions, move the plants at least the foliage but to the height of the flower stalk. Flower stalks a month before hard frosts to allow new roots to take hold on the shorter varieties grow as high as 12 inches, while against frost heaving. stalks of the tallest reach more than six feet high. Space plants 18 to 24 inches apart. Plant at the same depth Single daylilies have six petals. Double varieties have a plants grew previously or slightly higher to allow for settling. second set of petals, often ruffled. Flower size ranges from Firm soil, then water. 11/2 inches - miniature varieties - to eight or nine inches across. Some modern daylilies, called "tetraploids," have Some cultivars can grow for 20 years without requiring twice as many chromosomes as the normal varieties, which division, but others may need division every second or third season. You'll know it's time when you notice flower producgives them larger leaves and larger flowers The color range of daylilies has expanded to include every- tion declining. thing but blue and pure white, and many blossoms are bi- or For more tips and garden information visit www.garden.org. tri-colored. Growing Tips Daylilies are stalwarts of the perennial border, but they shine in other spots, too. Vigorous daylilies make weed- and erosion-proof ground covers. Plant them on banks and roadsides Š 2009 The Fit Christian Magazine. All Rights Reserved.

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.

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23


Cultivating a Healthy Lawn

By Kathie Bond-Borie, Guest Columnist

Another way to add organic matter is to leave the grass clippings on the lawn. Grass clippings are high in nitrogen, (Family Features) A lawn is the glue that holds your yard and if chopped finely with a mulching mower, they will together. Keeping it looking good isn't as hard as you may decompose quickly while feeding your grass plants. think. By paying attention to watering, fertilizing, mowing and building the soil underneath the grass, you can avoid Even with a healthy dose of compost each year, lawns still many common weed, insect and disease problems. That may need some fertilizer. Nitrogen fertilizer is particularly means more time playing ball, barbecuing and entertaining essential for lush, green growth. However, don't be seduced on your lawn. by quick-fix chemical fertilizers. Yearly additions of organic matter spread as a top-dressing Quick-release lawn fertilizers are so highly soluble that (applied on top of the lawn), is the best way to build the soil. much of the nitrogen leaches through to the soil without the Compost is the best organic matter to use on lawns. grass ever having a chance to use it. They may also cause problems by leaching into groundwater and nearby streams Every spring and fall, use a lawn spreader to broadcast a 1- and lakes. It's best to use a slow-release fertilizer that feeds to 2-inch-thick layer of compost on your lawn. It will natu- the grass over time as needed. rally work its way into the top few inches of soil and provide nourishment to the grass. If you see a few weeds here and there, don't panic. It's better to relax your standards somewhat than to immediately reach Each spring rake up the dead grass so a dead layer, known as for the herbicides. Prevent weeds from spreading by mowing thatch, doesn't develop. Also loosen up compacted soil by regularly and hand-removing individual tenacious weeds, aerating your lawn. You can rent an aerating machine or use such as dandelions. Leave perfection to the greens-keepers aerating shoes that punch holes in the grass as you walk. and their putting greens. These holes allow water, air and nutrients to freely flow into the soil. See “Healthy Lawn” page 25 © 2009 The Fit Christian Magazine. All Rights Reserved.

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24


Research performed at Purdue University by Professor Terry Davidson found that the use of artificial sweeteners can actually increase your appetite as well as raise your blood The Truth Behind Artificial Sweeteners by Emile Jarreau sugar. Davidson showed that artificial sweeteners had a profound effect on disrupting the body's ability to naturally Sugars are considered to be one of your body's worst ene- count calories. As a result, the body was unable to regulate mies, so why then are the so-called “healthy” alternatives body weight vs. food intake. –artificial sweeteners–finding their way onto the bad list as well? The following is an in-depth look at artificial sweeten- While artificial sweeteners may seem like the perfect soluers and the overall affect they have on your body. tion to cutting down on your sugar intake, if you are looking to decrease these numbers, a safer alternative would be to Artificial sweeteners are just that: artificial. Instead of occur- seek out low-sugar drinks and treats as opposed to those ring from a natural resource, it is chemically made. The substituted with chemically-made artificial sweeteners. Resweeteners are designed to trick your body into thinking that member, if it didn't exist 3,000 years ago... skip it. it is eating something sweet when in actuality it is not.

Sip On This:

These came about as a way to strengthen the sweetening power of drinks without the use of normal sugars. They were touted as a way to enjoy your favorite drinks without the added risk of ingesting calories. In reality however, artificial sweeteners proved to be just as harmful to the human body as regular sugars even when used in moderation.

About the Author http://www.M2FitnessPros.com , aka, Emile Jarreau is a 31-year veteran fitness professional and co-owner of MrFatloss.com in Long Beach, California. Having 19 years of bodybuilding and figure coaching experience, he specializes in fat loss and all its aspects and freely shares online resources to the world.

Typically they consist of different chemical components: Saccharin, Sucralose, Acesulfame K, Stevia, Tagatose and Aspartame Of those, the most common sweeteners Saccharin, Sucralose, and Acesulfame K are among the worst to ingest due to the potential problems associated with their use.

Healthy Lawn cont....

If you have a healthy, well-maintained lawn, insects and diseases will naturally be discouraged. Some insects that can cause problems are sod webworms, grubs and chinch bugs. Sod webworm damage shows up in late spring as small dead Acesulfame K patches in an otherwise healthy lawn. Check at night for a Acesulfame K was approved for use in July 1988 by the FDS light brown caterpillar about an inch long. Bacillus thuringifor safe use as an artificial sweetener. Since then problems ensis, an insecticide, is a safe remedy. have risen over its harmful effects on the human body. In recent tests, the findings show that Acesulfame K stimulates Grubs are larvae of beetles. When they have done their insulin secretion in the body, prompting low blood sugar damage, you can roll entire patches of lawn back like a attacks. carpet. One sign of grubs in a lawn is the presence of a lot of 1-inch holes where birds, skunks or raccoons have been Sucralose digging for a meal of grubs. Milky spore, a natual insectiSucralose, also commonly known as Splenda. It is a chlori- cide, is a safe remedy. nated sucrose derivative. Unfortunately, sucralose has been linked to medical problems such as shrunken thymus glands Chinch bugs are fond of St. Augustine grass, but will attack and even enlarged kidneys and liver. This is due in part to the bluegrass and bentgrasses, too. Damage shows up as large, fact that sucralose is unable to break down into small distinct patches. Insecticidal soap is a safe remedy. amounts of sugar. As a result, the body is incapable of digesting it properly. There is an effective, safe control product available for almost every lawn pest. These products make sense not only Saccharin from an environmental point of view, but from a personal Prior to 2001, before the FDA removed the warning that one as well. Just imagine the number of times kids fall saccharin was connected to bladder cancer in human beings, facedown in the grass during an active game of volleyball or saccharin was used as an artificial sweetener. To this day, football, or just how close toddlers and pets are to the lawn saccharin is still used as an artificial sweetener, yet it is also as they run around, and the choice of pest remedies becomes present in many chewable aspirins and acetaminophen tab- clear cut. lets. Looking at the various chemical components that is composed of, it is easy to see why they are no more beneficial to your body than regular sugar. Some of them have approval by the FDA. Consuming chemically altered sugars provide no nutritional value to your body. © 2009 The Fit Christian Magazine. All Rights Reserved.

For more tips and garden information visit www.garden.org 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.

A Publication of His Work Christian Publishing.

www.fitchristian.com

25


By Dennis Ellingson, Pastor and Author for The Fit Christian

God’s Healing Herbs Herbs from A to Z Part Five

He has made His Light shine upon us. Whoops! You caught me napping. I have been up with the sun and there is so much to do including watering and weeding everything, which takes hours. So in the afternoons, during the hottest time of the day, for an hour or so, you would probably find me snoozing on the shade covered back deck. A glass of herbal ice tea is close at hand prepared with wonderful herbs like decaf green tea, chamomile, mint, hawthorn and other pleasant refreshers. For me this is a blessed time of the year and with the sun shining so bright it reminds me of the great love our Father God has for us as the gardens of the world bring forth their abundance. As we continue our alphabetical walk through the herb garden, next on the list is Dandelion. This aptly named flower, the face of it reminding one of the mane of a lion, is often a bane for many because it is considered a invasive weed. It is amazingly prolific. One summer you may feel like you have the invasion in conDandelion trol, and the next summer it seems there are more dandelions in your lawn than grass. In some countries like France, dandelion is actually cultivated and there are many varieties. If I have been out gathering greens for a salad then I will pick fresh young leaves that are free of the chemicals we might treat out lawns with. Older leaves can be used like and cooked with such greens as beet greens, spinach and chard. Dandelion acts as a mild diuretic so may be helpful for everything from lowing blood pressure to a gently cleansing of the kidneys and urinary tract. Some have found dandelion a safe weight loss herb. The herb is full of essential minerals and Vitamin A. You can utilize the leaves, the juice from the stems, and even the root. Think twice before casting dandelion into the weed pile, instead, eat it! © 2009 The Fit Christian Magazine. All Rights Reserved.

I love to grow Dill and of course, the smell always reminds you of pickles. I like to grow fern leaf dill the best because of the beautiful fern like leafs it produces. The Dill seed is most commonly used for pickling and such. But Dill especially the leaves of the fern leaf dill plant are a great addition to the salad bowl and give those tossed greens a great additional flavor and texture. Dill is easy to grow, I start seeds in trays and always grow more than I can use. The word “Dill” seems to come from a combination of the words dull or lull. In the olden days, before the modern medicine cabinet, mothers would the herb to help restless babies to sleep. Dill is a good stomach tonic and may help settle an upset one. The seeds can also be chewed as a natural breath deodorizer. Dill leaves and seeds have been used as poultices, or a powdery substance made by pulverizing the plant material and using it directly on the skin. Stubborn boils shrink at it and if you have achy joints from arthritis, poultices or dill cream may help. Dill is considered a bitter herb so it may have been used in the traditional Passover meal. In Matthew 23:23 we read about herbs as offerings, Jesus chastises those who give so little and expect so much. Perhaps dill could remind us of our Christian duty as laid out in Micah 6:8 and that is to “love mercy, act justly and walk humbly with our God.” When visiting Southern California I love looking at the majestic Date Palm trees and I always stop at local outlets to purchase the fruit they produce. There are many varieties of Date Palm and one of the hardiest for the USA is the “Halawy” variety.

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Date Palm

The fruit of the date palm is one of the best fruits you can consume, and here is why. First, it is high in tannin and very beneficial for the digestive system. One of my favorite ways to utilize date is chopped finely into oatmeal, especially if I am feeling poorly because of the cold and flu season. The combination of the two helps to ease

the mucus membranes.

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. If you would like an autographed copy of God's Healing Herbs ($16.99 plus $1.00 S&H)

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

Dates are high in fiber so it works well as a laxative so if you are new to eating them the try just a small portion to start with. Dates really have many wonderful attributes for your health from sore throats, bronchial issues to proper liver function. Date Palm is certainly one of the most mentioned of plants in the Bible. My favorite passage of scripture is regarding Palm Sunday, when the Lord made His triumphant entrance into Jerusalem. Remember what the people gathered did? They tore off palm branches as a way to indicate or vote, if you will, that Jesus was whom they wanted as king.

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 dennisandkit@msn.com or call 541-533-0919.

I would have loved to have been there on that day as I waved those branches to say, “Jesus you are my Lord and my King”. If he is your Lord and King then guess what, we will get that chance. Pull out your Bible and look in Revelation chapter 7:9-10, this is the book of the end days, the glorious days to come and days that are not too far away. If you have given your heart to Christ then you will see yourself here. “There before me was a great multitude that no one could count, from every nation, tribe, people and language, standing before the throne and in front of the Lamb. They were wearing white robes and were holding palm branches in their hands. And they cried out in a loud voice; ” ‘Salvation belongs to our God, who sits on the throne, and to the Lamb.” ’ NIV. Amazing to consider this great-blessed hope, in a place of eternal peace, where the Son shines forever. And to think that just having a date from that spectacular tree can remind you of the glories to come! Enjoy your summer; better yet let us look forward to enjoying eternity with He who is worthy of our praise, forever and ever. †

© 2009 The Fit Christian Magazine. All Rights Reserved.

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Nancy’s New Beginnings

By Nancy Napolitano For The Fit Christian

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D

o you believe that God is with you, ever guiding you to make the next “right move”? One of the very basic biblical teachings is that God is with us. After all, when Jesus was born, he was called Immanuel, meaning, “God is with us.” We are taught as Christians, God is with us through all of life’s circumstances. We, of course, do believe this to be true. However, it’s a whole ‘nother matter to “practice being in his presence.” “Practicing presence” means believing God is as close to you as your best friend, your spouse. This, of course, does not mean that you have to verbalize such conversation! (Though I’ve had some days that I flat did not care if others were watching … my need to talk to God far outweighed any glaring looks I might receive.) It means tuning into a mental conversation with God. “Hey, God, I’m really troubled, overwhelmed. I’m trying to get the weight off here—(or whatever problem I am having) Could you give me a little help??” “Please give me the strength to say “no” when I should and the “stick-to-it-ness I need to be successful.”

Nancy with camp kids at Camp Coyote

want to take it a step further, take the time to get it all out in the open and then, LISTEN! Yes, LISTEN! The art of silence and opening to the very real possibility that God is listening to me and has the answer to whatever I’m facing, is reassuring. Practicing presence may not come automatically (that’s why it’s called practice!). I’ve found that certain settings lend themselves to drawing me closer—like the outdoors— finding a special place where I can really connect. Music

“Practicing presence” means believing God is as close to you as your best friend I’ve found that many times my “mental conversations” become internal dialogues that are negative—focusing on the problem, not the solution. This drags me down. When I can do this mental switch to begin a dialogue with God, I begin to feel different. It does matter. It really makes a difference. I suppose some could call it prayer in its truest form. Most of us are raised with the idea that prayer is a lot of formal offerings to God prefaced with dashes of “holiness”, i.e.: Thees, Thous, or lofty names, feeling we somehow must bargain or plead with God or we must be on our knees—not so. The simplicity? God is my best friend and he cares. He wants me to talk to him, to consult with him. (Yes, he cares even about the “little” details) How very comforting. If you © 2009 The Fit Christian Magazine. All Rights Reserved.

especially draws me closer. Honestly, it’s like a drug to me, to listen to Christian music, waves of peace envelope me. Worship certainly is a time to tune-in to God, to be lifted up by a God-inspired message. Most assuredly, reminding myself of the times I’ve really known that God has answered my prayers beyond any doubt opens me to his presence, thanking him for always being there. Sometimes, just opening my Bible, God will lead me to a passage of scripture to assist me in resolving the problem. A scripture I’ve been drawn to recently is: Psalm 21:8 NIV “I will instruct you and teach you in the way you should go. I will counsel you and watch over you.”

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The message I’ve gotten from this scripture is not only patience, but to always try to keep God close—morning, noon, and night. Not just during the bad times, but the good, and yes, even the mundane. I did not get this way overnight. However, I know in my heart that the decisions I make everyday are so important. I can choose to walk or not, I can choose to eat dessert or not. I can lift weights or not. Choices, always choices. If God is in the mix, it is easier. If I am in control, I most certainly will stumble. I have felt sharing my struggles along the way will help others, leading them not only to a healthier lifestyle, but also nearer to the heart of God. I feel sometimes that God may be leading my life in a new direction, too.

I stated in the first issue of “New Beginnings” that I did not want this to be about quick weight loss, I’ve tried that before only to pack on the pounds later. It is all about lifestyle change. While I want to be physically fit, I do not want to be a slave to physical fitness. I did that when I was younger and I was miserable. How can I manage to work it into my life without it seeming like a chore? The answer is in the little things.

I’ve lost five pounds since my last article. I’m weighing it at 145 pounds. My son returns for R&R from Iraq in July … I’d love to surprise him by reaching my goal weight. I look forward to our reunion! Gotta keep moving and making good choices. To all of you who have voiced support of my Recently, I felt inspired to assist in starting a couple of days efforts, thanks a million … For those of you struggling, too, of walking for our church members. I am so grateful to have remember PRACTICING PRESENCE, be open to possibilia minister who is concerned for the health of his congrega- ty…. tion and is looking at disease prevention! I’ll admit that this is a way to hold myself accountable and find support with Love in CHRIST, walking fitness partners. So, on early Thursday mornings, Nancy women meet at the park and walk. Saturday morning is a time of fitness walking for families. Would you believe that one of my walking friends and I walked two hours?! We did not even realize we had been walking that long, we used it as a time to really get to know each other. Walking doesn’t have to be drudgery. When I am alone, I have my MP3 player with many Christian tunes I’ve downloaded. This summer, as last summer, I am working with lots of kids at summer camp. I put on my “camp nurse” hat for a challenging round with lots of homesick kids. Not a lot of down time … 24/7 it is a revolving door of teary eyes, bloody noses, dehydration, bruises, cuts, scrapes, sprains, strains … sometimes fractures, even concussions. I learned a long time ago as a nurse that trying to be a nurse “on my own” is, at best, dangerous. I pray daily for God to guide me in my decision-making. That is the professional part of me, now the personal part still needs work. “God, teach me, counsel me, watch over me … help me with the daily choices.” I had the ultimate joy of working the first camp of the summer with my three grandsons. It was a wonderful memory maker.

I mentioned in the last article that I have had a degree of success. I have managed, as of today’s writing, to keep off 20 pounds, I just have to keep working at it. Here at camp, I’m walking in the morning or evening, schedule permitting, in spite of the Texas heat. I’m lifting weights after my morning coffee, before the door opens, or I am summoned somewhere. The biggest challenge is portion control. This camp has the best food! Most camps are so institutional with food preparation, but the food here is seasoned to perfection! I am choosing the salad bar instead of seconds for the most part, passing on desserts (1 a week, I’m picky). At breakfast I’m choosing yogurt and fruits, and bagels instead of sausage, eggs, biscuits and gravy. © 2009 The Fit Christian Magazine. All Rights Reserved.

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Š FitNRG.net

Pete Sisco Strength Training Workout

Exercise the Right Way

Pete Sisco is the co-author of the best-selling books Static Contraction Training and Power Factor Training. He developed the Power Factor Training and Static Contraction Training methods along with six other books on scientific methods of bodybuilding. Over 200,000 people worldwide have trained using Pete's strength training methods. The training methods developed by Pete Sisco have been featured in all of the best fitness and bodybuilding publications including Flex, Golf, Ironman, Men's Fitness, Muscle & Fitness, Muscular Development, and much more. He conducts studies on athletes from bodybuilders to golfers to determine the most efficient training method. Pete's research is based on generating the most efficient workout performed with highest possible intensity in a short period.

Static holds were also tested. For longer hold times such as 20 and 30 seconds they found that reduced hold times of 5 to 10 seconds actually worked best.

Over the years, Pete Sisco has developed more efficient SCT workouts that produced better results. He has developed the SuperRep technique and the CNS (central nervous system) workout that consistently produces results for strength gains and muscle growth. If you find it hard to believe that a two What is Isometric Exercise and Static Contraction? minute workout can produce these kinds of results, simply Isometric exercises are exercises that have no movement, try it yourself. and are performed in static positions. The joints and muscles are worked against a resistance (such as weights), or against an immovable force. Charles Atlas popularized Isometric training with his mail order "Dynamic Tension" course that taught you how to get strong without using weights. This Learn more about how you can dramatically increase your strength and involved creating dynamic tension through a variety of exer- muscle growth using Static Contraction Training and the Maximum cises such as pressing your arms out against door frames, or Strength workout. trying to lift up an immovable object. More information on Pete Sisco can be found at www.bodybuilding.com/fun/sisco.htm

The problem with this type of training is that you do not know whether you are exerting more force or less force in each workout compared to previous workouts. How could you possibly know? With static contraction training, a heavy weight is held in a static position, making the force exerted easily measurable. Based on the studies done using static contraction training method, Pete Sisco and John Little recorded an average of 51% increase in static strength in the test subjects in 10 weeks of training. The workouts involved only two minutes of actual exercise. That's not a typo. Two minutes of actual exercising is all it took with SCT.

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All Rights Reserved.

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30


Female Bodybuilding: Eating Right by Gen Wright

Working out is just one part of the equation. As you work out, you are sending stress signals to your muscles. Your muscles respond according to all that stress--it breaks down eventually.

Exercise the Right Way

After you tear down your muscles, you need to eat right to ensure that your muscles start building up again. If you don't eat well, your muscles become weaker, not stronger. That's because after tearing them down, the muscles have nothing to feed on, and they don't grow. So whatever you do, eat right! Here are some recommendations: Always eat a high protein diet. Protein is the building blocks for your muscles. They encourage muscle growth and repair. If you are working out regularly and intensely, you need a lot of protein not just for your muscles to grow, but for your muscles to repair as well. Muscles usually take 48 hours to heal. Usually, after an intense workout, you start feeling soreness in your muscles the next day. Give your muscles the rest that it needs. You can either skip a day of workout, or work on another part of your body. During this rest period, the body will draw on the proteins to repair and strengthen its muscles. That's why you must consume a lot of protein. Now, a word of caution.. The key here is to eat lots of protein without consuming extra calories. As a rule of thumb, all foods that are high in protein and high calorie is not good for you, you won't be able to lose weight. You want high protein foods with low calories. For example, poultry is good, and red meat is not. Other high protein foods include milk, eggs, fish, soy, and bean curd. Avoid sugar as much as possible. Sugar contains huge amount of calories and you will find it harder to burn them all off. The occasional coffee or tea is fine. But just remember, everything in moderation.

F

or ladies who want to get into bodybuilding, but are concerned about having bulky muscles—ones that make them look like a she-hulk—rest assured that it's not easy for a lady to develop ripping muscles.

As your metabolism rate grows, you will find that you can eat more without putting on weight easily. That's because even while you rest, your muscles are burning away more calories. That should be your ultimate objective.

This has something to do with the way the female body is built. Genetically, the lady is just not supposed to develop strong bulky muscles. That's why even if you put a lot of For more information on female effort into your workout and exercise; you won't start look- bodybuilding, please visit ing like a champion bodybuilder overnight. You will get tone www.efemalebodybuilding.com and fit which is probably what you want to achieve.

© 2009 The Fit Christian Magazine. All Rights Reserved.

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31


By Muscle Trainer

Exercise the Right Way

Exercise Routine

Exercises Without Weights

I

t can be difficult these days to purchase ways to workout and truly exercise. With the stress of kids, the job, and money always holding us back, it is amazing that we accomplish anything these days. For most, it can be very difficult to get into a commercial gym to do a full balance strength training routine with weights at hand. This is why numerous people are looking for simple alternatives to the common weightlifting routines. Bodybuilding can be difficult without weights but it is far from impossible. There are several ways to go about working-out without weights, and I'll outline a few here. First off, if you have any experience with lifting you should realize any resistance can be used to achieve the same results. That's why resistance bands are commonly used in physical therapy rooms and can be used for the same effect at home. In addition, working at manual labor around the house can be a superb muscle builder. Carrying soil around, paying off a push mower for the lawn, and moving heavy appliances to clean are all great places to look for inspiration.

It's more straightforward to build mass with a few weight sets at your disposal. However, be assured to note there are a number of ways to get the same exercises without weights. It's just a matter of taking what you enjoy and finding an alternative. About the Author I'm an Internet trainer who specializes in muscle gain and weight loss. I'm here to help individuals build lean muscle and lose fat by using fast, effective workouts. I don't believe in spending endless time on cardio machines in hopes of losing fat. Instead, I recommend using proven training techniques that deliver faster results in less time. You can get more fitness and nutrition information by visiting http://exchangedlinks.blogspot.com

There's also a technique that dates back to the Charles Atlas days of bodybuilding, and that is dynamic tension. Basically, with dynamic tension you are pitting muscle against muscle much in the same way a lion or other animal may maintain muscle mass. It can be used as a basic process to workout without weights at home. Š 2009 The Fit Christian Magazine. All Rights Reserved.

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Pros and Cons to

Advanced Bodybuilding By Max Powers

Exercise the Right Way

Ways to cross the advanced bodybuilding level Remember, when you reach the advanced bodybuilding level, you simply cannot mess with any of the schedules or guidelines for your bodybuilding process. This comprises of the nutritional diet, the relaxation, and the supplements. Your workout regime needs to be followed diligently. Otherwise you are wasting your time. When the bodybuilders reach the advanced bodybuilding level, their physical limits, are restricted and the benefits materialize in smaller amounts. So it becomes very essential for them to configure the best way to continue bodybuilding; avoiding any new distress to the stable growth, while trying to enhance the growth with small add-ons. You just cannot reach the 100 percent of the body potential you have. The maximum a bodybuilder can reach is 90 percent and, it doesn't come that easily. Frankly speaking, when you reach the advanced bodybuilding level, alterations can be made but in small increments while sustaining the basic workout regime. As a bodybuilder who has reached the advanced bodybuilding level, his pre-requisites will be a fixed amount of proteins every day. A preset amount of workouts along with a balanced nutritional diet, will prolong the advance echelon (arrangement/level of command or organization is the definition of echelon…I suppose it works) of muscle mass.

Advanced bodybuilding is a concept where you put your body to a challenge and then see the results never seen before. This concept is for bodybuilders who have crossed the beginner and intermediate levels, and are familiar and unswerving with the rules to bodybuilding. Simply get your body and yourself to adhere to the rules and principles of bodybuilding and the next thing you know you’ll have a great toned body. Bodybuilding depends upon the timekeeping consistency for your body to grow, making it eligible for more workloads and future growth pertaining to advanced bodybuilding.

The key to reach the advanced bodybuilding level is motivation through success. But you should know that success at this stage comes in bits and pieces. You have to have the go-getter attitude to accomplish your goals.

Because you have reached this stage, you are a winner and already have the consistency and discipline required for future advanced growth. Just enjoy every day of your success and you will soon cross the advanced bodybuilding level and be proud to flaunt it. (Do we want to say this, or could we just say be proud and not have the flaunt it.) This form of bodybuilding does have its own benefits, but it In this process, you have two methods to rouse the muscle would take practice and discipline. Having good legs and growth, using the heavy training technique and using the muscles to be on the right side of it are also beneficial. longer training technique. The heavy training technique is used by the novice or the people in-between fitness. This technique has a downside to it. Eventually the heavy weights Claim Your FREE "Drug Free" Muscle Building Video Lessons Showing become dangerous for the joints and tendons as they are You How To Build Muscle Faster–Starting Today! Get it right now by vulnerable to injuries. But you have another substitute; the going to www.BigMuscleNow.com longer training technique wherein you can increase the number of hours for your workout to get to the advanced bodybuilding level. © 2009 The Fit Christian Magazine. All Rights Reserved.

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33


How to Make a Muscle Building Diet Weight Loss Through Conscious Living Exercise the by Shannon Clark

By Cathy Morenzie

One of the most important things you need to do in order to get good results from your workout is to make a muscle building diet. If you're not eating the right types of foods and enough of them, your body is going to have a very hard time building muscle properly. Because of this, the time you spend in the gym will literally be wasted since you won't get the results you're looking for.

Scripture to reflect on: Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind (Romans 12:2).

Right Way

Are you actively making things in life happen? Or is life happening to you?

If we are truly honest about admitting it to ourselves, much Here are the main things to think about as you go about of our lives happen to us. We are often not in control of the creating a muscle building diet: food choices we make. We grab something fast because we are in a rush. We eat because we have a craving for someGet Your Total Calorie Content In Line thing, or someone offers us something and we just can't say First you need to make sure your total calorie intake is in line no. These unconscious choices negatively impact our weight with where it needs to be. Most individuals will build the best loss efforts. muscle on an intake of somewhere between 16-18 calories per pound of body weight. Start taking in this amount. If you Daniel, Hananiah, Mishael, and Azariah were faced with this aren't seeing a weight gain, then it's time to boost it up higher same dilemma; in fact, it was much worse because they were until you do. under duress. But Daniel and his friends made a conscious choice. They resolved that they would not eat the king's Set Your Protein Intake To Build Muscle food. They had the Lord on their side. If we allow Him, so Next, figure out the protein intake of your muscle building do we. Like Daniel, we must resolve to obey God and not the diet. Ideally you should take in one gram per pound of body pressures of this world. weight. You can take in more than this but it's not really necessary and it will not give you better results. You'd be far From Daniel, we also learn that we must have a plan in place better off taking in more carbs if that is the case. to resist temptation before it arises. We should be like Daniel in the Bible, who was determined Don't Eliminate Carbs to stay committed to his principles and choices. Finally, make sure that you don't eliminate carbs. Some people will try a low carb bulk approach. Typically that's not To help you achieve success in your weight release program going to be as anabolic as a mixed muscle building diet. For and stay conscious of your choices, try the following: better results, aim for at least 150 grams of carbs per day. So, keep these factors in mind. The more effort you put into your * In everything, give thanks. meal plan, the better results you'll see. * Eat only when you are hungry. Check out the program at the site below, for complete muscle * Before you eat, ask yourself if you are truly hungry or [just] thirsty. building diet plans. * Ask yourself what you really want and need. * Pray that the Lord will guide you in your food choices. About the Author Shannon Clark is a certified personal trainer. For more information on here, please visit her web site at FitnessUncovered.com. Cathy Morenzie has been in the fitness industry for over 20 years. She is a sought after presenter, published writer and fitness trainer who specializes in helping people to lose weight. Her new program "Healthy by Design" teaches people how to lose weight while strengthening their faith. You can learn more about her program and download your free weight release report at www.hbdprogram.com Article Source: faithwriters.com Š 2009 The Fit Christian Magazine. All Rights Reserved.

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Faith Rewarded Through the Bible © David Luther

srael grew old and was wearied by his son’s reports of bad news. It may have seemed like a long time since he heard from the Lord. In time, Jacob had to send his sons for food. The time he dreaded had arrived.

I

he said, Peace be to you, fear not: your God, and the God of your father, hath given you treasure in your sacks: I had your money. And he brought Simeon out unto them (Genesis 43:1923).

And the famine was sore in the land. And it came to pass, when they had eaten up the corn which they had brought out of Egypt, their father said unto them, Go again, buy us a little food. And Judah spake unto him, saying, The man did solemnly protest unto us, saying, Ye shall not see my face, except your brother be with you. If thou wilt send our brother with us, we will go down and buy thee food: But if thou wilt not send him, we will not go down: for the man said unto us, Ye shall not see my face, except your brother be with you (Genesis 43:1-5).

At the evening meal, they presented a gift to Joseph. But Joseph was having trouble concealing his emotions in this act. He too, has endured a long wait to see God’s word fulfilled in his life.

And their father Israel said unto them, If it must be so now, do this; take of the best fruits in the land in your vessels, and carry down the man a present, a little balm, and a little honey, spices, and myrrh, nuts, and almonds: And take double money in your hand; and the money that was brought again in the mouth of your sacks, carry it again in your hand; peradventure it was an oversight: Take also your brother, and arise, go again unto the man: And God Almighty give you mercy before the man, that he may send away your other brother, and Benjamin. If I be bereaved of my children, I am bereaved. And the men took that present, and they took double money in their hand and Benjamin; and rose up, and went down to Egypt, and stood before Joseph (Genesis 43:11-15).

As Joseph was not intending harm, he was having trouble hiding his secret. He was overjoyed to see Benjamin.

And he asked them of their welfare, and said, Is your father well, the old man of whom ye spake? Is he yet alive? And they answered, Thy servant our father is in good health, he is yet alive. And they bowed down their heads, and made obeisance. And he lifted up his eyes, and saw his brother Benjamin, his mother’s son, and said, Is this your younger brother, of whom Jacob feared the loss of Benjamin, his last son by Rachael. ye spake unto me? And he said, God be gracious unto thee, my Reluctantly he sent him to Egypt with his brothers. At this age, son. And Joseph made haste; for his bowels did yearn upon his it must have been hard to see two of his sons seemingly lost. But brother: and he sought where to weep; and he entered into his he was willing to let God have his way, as always. chamber, and wept there (Genesis 43:27-30).

And he commanded the steward of his house, saying, Fill the men’s sacks with food, as much as they can carry, and put every man’s money in his sack’s mouth. And put my cup, the silver cup, in the sack’s mouth of the youngest, and his corn money. And he did according to the word that Joseph had spoken. As soon as the morning was light, the men were sent away, they and their asses. And when they were gone out of the city, and not yet far off, Joseph said unto his steward, Up, follow after the men; and when thou dost overtake them, say unto them, Wherefore have ye rewarded evil for good? Is not this it in which my lord drinketh, and whereby indeed he divineth? ye have done When they were asked to eat with Joseph, they feared they were evil in so doing (Genesis 44:1-5). discovered for having the money they had owed for the grain they had previously bought. They confessed to Joseph’s steward. Still, he planted a trap to raise a little stress for his brothers. One speaks up with words he soon regretted. And they came near to the steward of Joseph’s house, and they communed with him at the door of the house, And said, O sir, Behold, the money, which we found in our sacks’ mouths, we we came indeed down at the first time to buy food: And it came brought again unto thee out of the land of Canaan: how then to pass, when we came to the inn, that we opened our sacks, should we steal out of thy lord’s house silver or gold? With and, behold, every man’s money was in the mouth of his sack, whomsoever of thy servants it be found, both let him die, and we our money in full weight: and we have brought it again in our also will be my lord’s bondmen (Genesis 44:8-9). hand. And other money have we brought down in our hands to buy food: we cannot tell who put our money in our sacks. And See “Bible” page 36 © 2009 The Fit Christian Magazine. All Rights Reserved.

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Bible cont....

The steward agreed to his words, and now they were in the trap. And Joseph said unto his brethren, Come near to me, I pray you. And they came near. And he said, I am Joseph your And he said, Now also let it be according unto your words: he brother, whom ye sold into Egypt. Now therefore be not with whom it is found shall be my servant; and ye shall be grieved, nor angry with yourselves, that ye sold me hither: for blameless. Then they speedily took down every man his sack to God did send me before you to preserve life. For these two the ground, and opened every man his sack. And he searched, years hath the famine been in the land: and yet there are five and began at the eldest, and left at the youngest: and the cup years, in the which there shall neither be earing nor harvest. And God sent me before you to preserve you a posterity in the was found in Benjamin’s sack (Genesis 44:10-12). earth, and to save your lives by a great deliverance. So now it Joseph warned them that he knew who had robbed him by was not you that sent me hither, but God: and he hath made me prophetic knowledge. They are tormented in the trap, not know- a father to Pharaoh, and lord of all his house, and a ruler throughout all the land of Egypt (Genesis 45:4-8). ing they were being played; they were being “punked”! And Joseph said unto them, What deed is this that ye have done? wot ye not that such a man as I can certainly divine? And Judah said, What shall we say unto my lord? what shall we speak? or how shall we clear ourselves? God hath found out the iniquity of thy servants: behold, we are my lord’s servants, both we, and he also with whom the cup is found. And he said, God forbid that I should do so: but the man in whose hand the cup is found, he shall be my servant; and as for you, get you up in peace unto your father (Genesis 44:15-17). They explained to Joseph how they were compromised with their father by his demands. Jacob will surely be grieved, and his health may not withstand the shock of losing another son. And thou saidst unto thy servants, Except your youngest brother come down with you, ye shall see my face no more. And it came to pass when we came up unto thy servant my father, we told him the words of my lord. And our father said, Go again, and buy us a little food. And we said, We cannot go down: if our youngest brother be with us, then will we go down: for we may not see the man’s face, except our youngest brother be with us. And thy servant my father said unto us, Ye know that my wife bare me two sons: And the one went out from me, and I said, Surely he is torn in pieces; and I saw him not since: And if ye take this also from me, and mischief befall him, ye shall bring down my gray hairs with sorrow to the grave. Now therefore when I come to thy servant my father, and the lad be not with us; seeing that his life is bound up in the lad’s life; It shall come to pass, when he seeth that the lad is not with us, that he will die: and thy servants shall bring down the gray hairs of thy servant our father with sorrow to the grave (Genesis 44:23-31).

Joseph revealed that this was all done by God to save them, not to destroy them. He was sent to Egypt by God, not by man, all as a part of His plan. He encouraged them not to be depressed at their own behavior, as it was all God’s plan, as his dream had shown. Haste ye, and go up to my father, and say unto him, Thus saith thy son Joseph, God hath made me lord of all Egypt: come down unto me, tarry not: And thou shalt dwell in the land of Goshen, and thou shalt be near unto me, thou, and thy children, and thy children’s children, and thy flocks, and thy herds, and all that thou hast: And there will I nourish thee; for yet there are five years of famine; lest thou, and thy household, and all that thou hast, come to poverty. And, behold, your eyes see, and the eyes of my brother Benjamin, that it is my mouth that speaketh unto you. And ye shall tell my father of all my glory in Egypt, and of all that ye have seen; and ye shall haste and bring down my father hither (Genesis 45:9-13). Joseph offered them land to live in and provisions for the famine. He promised to provide food instead of vengeance, life instead of death.

So he sent his brethren away, and they departed: and he said unto them, See that ye fall not out by the way. And they went up out of Egypt, and came into the land of Canaan unto Jacob their father, And told him, saying, Joseph is yet alive, and he is governor over all the land of Egypt. And Jacob’s heart fainted, for he believed them not. And they told him all the words of Joseph, which he had said unto them: and when he saw the wagons which Joseph had sent to carry him, the spirit of Jacob their father revived: And Israel said, It is enough; Joseph my This plea for old Israel finally melted Joseph’s composure, and son is yet alive: I will go and see him before I die (Genesis he revealed his true identity to them. Now they were really 45:24-28). worried!

Then Joseph could not refrain himself before all them that stood by him; and he cried, Cause every man to go out from me. And there stood no man with him, while Joseph made himself known unto his brethren. And he wept aloud: and the Egyptians and the house of Pharaoh heard. And Joseph said unto his brethren, I am Joseph; doth my father yet live? And his brethren could not answer him; for they were troubled at his presence (Genesis 45:1-3). They were speechless. The lord of the land was the brother they had sold into slavery. Should they expect revenge? © 2009 The Fit Christian Magazine. All Rights Reserved.

David Luther is a former contract designer 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. The economy is forcing changes to his employment and training plans now. David writes bible studies, Through the Bible, as a way to be involved in ministry while living in his new home in Mesa Arizona. You may contact David at david.luther@fitchristian.com.

A Publication of His Work Christian Publishing.

www.fitchristian.com

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© Angela J. Perez

Knowing Your Calling

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. “We plan the way we want to live, but only God makes us able to live it”

Proverbs 16:9 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: “A man’s heart plans his way, But the LORD directs his steps”

Proverbs 16:9 NKJV. How do we know the way in which we should go? What is our calling in life? There are different callings we may receive in our lifetime here on Earth, and different seasons for those callings. You may be called to do something for 10 years, then when that season of your life is over God may impress upon your heart to move on; you may be called to a different task, one that you’re not sure of. How do you even know if you’re being called? God speaks to me in different ways. At times it is short and direct words that are audible to my spirit, but not my ears. I tend to argue, thinking that I must be crazy, and God will say it again–verbatim, if I continue to argue or wonder if it’s really Him, I’ll hear the words one more time. Three times is all I have ever needed, lately even twice has been enough. Other times He may speak to me differently, like a small seed has been planted in my spirit and over time it grows. I ask God if it is not from Him to take it from me, and it grows and grows. If it is not from the Lord, He will pluck it from my spirit–His spiritual weeding–and I don’t think about it again. Someone told me just today that he moved to a different city because someone else told him that God told them to tell him to. That’s a little odd in my book. God will usually speak to other people when we need confirmation of something God has already told us. If you are not absolutely sure of something you believe God has told you, seek confirmation. You may get confirmation when reading His Word, or from a friend, or an email, who knows but God what confirmation you will need or receive. But don’t take some other person’s word for it,and run with it. Take God’s Word–the words He puts in your spirit, the words that are written in the Holy Bible, the words of a wise and godly friend–take His words and run as far as He is calling you to go.

Do you know we have all been called according to His purpose? Are you where God wants you to be? What is He calling you to do? What is this scripture saying to you? © 2009 The Fit Christian Magazine. All Rights Reserved.

A Publication of His Work Christian Publishing.

www.fitchristian.com

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Get G et Yours Y urrs H Yo Here ere! www.cafepress.com/fitchristian The Fit Christian Magazine P.O. Box 5732 Ketchikan, AK 99901

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The Fit Christian July/Aug 2009  

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