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scripture scripturepage page
Proverbs 31:29-31 (NIV)
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“Many women do noble things, but you surpass them all.”
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Charm is deceptive, and beauty is fleeting; but a woman who fears the Lord is to be praised.
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Honor her for all that her hands have done, and let her works bring her praise at the city gate.
Celebrating National Women’s History Month 2021 “Valiant Women of the Vote: Refusing to Be Silenced.”
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™
March 2021
on the cover: Carenda Deonne
www.carendadeonne.com 888-473-2221 admin@carendadeonne.com Facebook: @carendadeonne Twitter: @cdpgem Instagram: @carendadeonne Linkedin: @carendadeonne YouTube: @carendadeonne Anchor: www.anchorfm/takeaim
Cover Story pgs 8-11 In celebration of Women’s History Month, we are spotlighting Carenda Deonne. Carenda Deonne is a vibrant, pulsating, and charismatic motivational speaker, author and marketing consultant. Carenda's highly dynamic and charismatic personality has made her a highly recommended and sought-after Change Agent in business and professional circles for CEO's, small business owners, entrepreneurs, and nonprofit and community leaders alike. pg 12 Feature Article- Women’s History Month March is designated Women’s History Month by Presidential proclamation. The month is set aside to honor women’s contributions in American history. The annual theme for 2021 is "Valiant Women of the Vote: Refusing to Be Silenced.
Healthy Soul 20 WOMAN’S PERSPECTIVE
22 TRINKETS TO TRIUMPH
Pastor Rhoda Turner
Minister Tracey George
Women Are Worthy
Favored First FemalesThe Distinction of Deborah
28 PROPHETICALLY SPEAKING
32 NUTRITION
Archbishop Ralph L. Dennis
Herline Knights, RD, LD
Apostolic Times(Revisiting the Apostles’ Creed
National Nutrition MonthTips For Family’s Health
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Healthy Mind 18 TO YOUR GOOD HEALTH
Dr. Carla J. Debnam
Starting Over
In Every Issue Scripture Page........................................ 2
Healthy Body
Contributors............................................ 6 From the Editor....................................... 7
24 HEALTH MATTERS
30 BODY BASICS
Charles & Ursula Harris
Menopause
The Size Of A Sista!
Dr. Denyce Daniels
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Meet the Team JACKIE EPPS – is co-founder and editor of Grace & Glory Magazine. Jackie's career in communications spans over 40 years in advertising sales, program sales, media planning and television production, working in radio for 11 years and shifting to television broadcasting in 1989. She also produces the Grace & Glory show, a faith-based television program that has been on the air for 18 years. For the LORD God is a sun and shield: the LORD will give grace and glory: no good thing will he withhold from them that walk uprightly. Psalm 84:11 PUBLISHER/EDITOR-IN-CHIEF
Jackie Epps EDITORIAL Dr. Carla J. Debnam Min. Carenda McCray Tracey George Dr. Denyce Daniels Charles & Ursula Harris Rhoda Turner Archbishop Ralph L. Dennis GRAPHIC ARTIST Claire Lesesne www.JandCDesigns.com WEB ADMINISTRATOR Andre Felipe for Arts Period www.artsperiod.com
Copyright 2021. All rights reserved. Reproduction without expressed permission is prohibited.
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DR. CARLA DEBNAM Dr. Carla J. Debnam is the wife of Bishop Dwayne C. Debnam and an associate minister of Morning Star Baptist Church, Woodlawn, MD. She is a National Certified Counselor (NCC) and Licensed Clinical Professional Counselor (LCPC) in Maryland. She is a member of the American Counseling Association, the American Association of Christian Counselors and Delta Sigma Theta Sorority, Inc. Dr. Debnam has contributed to two books, Those Sisters Can Preach: 22 Pearls of Wisdom, Virtue & Hope, and 7 Ingredients To An Effective Prayer Life Series, Vol.3-5.
CHARLES HARRIS
Charles Harris is the owner of Chizel It Transformation Fitness. Charles is a highly effective fitness expert with a passion for health and wellness. He is a certified fitness trainer with the America Fitness Association of America with over 20 years of experience, and a certified Yoga Teacher at YogaWorks in Pikesville, Maryland. He is the author of I’m Too Cute to Sweat, What’s Your Excuse For Not Working Out?, and It Takes 21 Days To Get Fit. He currently teaches his mega cardio workout class throughout the state of Maryland.
DR. DENYCE WATTIES-DANIELS Dr. Denyce Watties-Daniels has over 25 years of experience as a clinician and nurse educator. Her areas of expertise include critical care nursing, pathophysiology, pharmacology and the use of technology in the classroom. She currently serves as faculty and the Director of the Simulation and Learning Resource Centers of the College of Health Professions at Coppin State University.
MIN. TRACEY GEORGE Tracey Nicole George is a licensed minister and ordained deacon. She is a native New Yorker residing in Maryland and married to Danny George. Tracey works with her husband managing their inventory and asset control company, George Imaging. She is the creator of Trinkets to Triumph, a Biblically-based blog and ministry, designed to edify and encourage individuals with a “trinket” of encouragement. She is a member of New Destiny Evangelistic Church.
MIN. CARENDA DEONNE
Min. Carenda was born and raised in Baltimore, MD. She received her BA degree from the Fashion Institute of Technology and is currently pursuing a Master's in Law degree from Regent University. Min. Carenda was licensed to preach in 2007 and has been teaching, preaching, and declaring God's word through the power of love ever since. Min. Carenda is also an author of three books. Her latest book, Perfect Patty Messed Up, is a 40 day devotional that confronts the disorder of perfectionism and opens the door to self forgiveness and restoration.
PASTOR RHODA TURNER
Rhoda possesses a spirit of humility. Her ministry style is graceful, her message is powerful and her presence is comforting. Being the 9th of 10 children, Rhoda has a deep passion for family and the wholistic development of children. She is considered by many as a mentor and mother figure. Rhoda and her husband Pastor Jason Turner, serve as senior pastors of Christian Faith Fellowship Church in Chandler, AZ.
ARCHBISHOP RALPH L. DENNIS
( rldkfcm02@gmail.com ) is Presiding Prelate of Kingdom Fellowship Covenant Ministries, and Pastor-Emeritus of Kingdom Worship Center in Baltimore, MD. He is also President and Chancellor of Dominion Leadership University (DLU) that he founded in 1984 as Ministers in Training Program. He is a prolific writer and soughtafter preacher and teacher.
from the editor
You Matter
This being Women’s History Month, I thought it fitting to remind women that…”You Matter”! Sometimes life gets in the way and causes us to lose sight of what really matters and we need to remind ourselves just how much we matter to God….and sometimes circumstances and difficulties can make it hard to hold on to the fact that we do matter to God….that is when we need to feed our faith and hold on to our hope so we can be empowered to carry out God’s purpose for our life. Just two words “You Matter”. I believe that those two words mean a few things….one we all have a purpose, two we all fit into God’s plan, and three God is always working His plan. When I look back over the years, I realize that it is not man who qualifies you it is God, He will equip and put in you just what you need to do what He has called you to do, and you will be blown away at what God can do, He can do exceeding abundantly, above all that you can ask or think (Ephesians 3:20). Of course it has not been easy, I have had my share of challenges, disappointments, heartache, and setbacks, and at times I have even wanted to quit…but I am in awe of what God has done to show me that I matter to Him and His plan and purpose for His people; this plan was never about me, I have discovered we are just vessels that God uses to accomplish His will. No matter where you are at this point in your life, no matter how young or how old, there has always been a purpose and plan for your life that goes hand in hand with God’s will for His people. I think it is very important that you know YOU Matter to God even if you have to remind yourself every day and say it, “I matter to God and I fit into His plan.” There is one
Jackie Epps Editor-in-Chief
provision and that is you have to be willing to let God use you. God can use anyone, it doesn’t matter if you have multiple degrees or no degrees, it doesn’t matter if you are single, married, divorced, a single parent, a grandmother, a student, and the list goes on and on…. what does matter is your willingness to serve Him so that He gets the glory out of your life. God’s purpose and plan is always for Him to get the Glory and He is always working His plan because you matter in His plan. I suggest you take a look at the resume’ of your life, and see how God has been working His plan in your life. I think you will see that your resume’ tells a story, stories of victories and triumphs, stories of God making a way out of no way, stories of healing and deliverance, stories of salvation and God’s love for you. Your story is proof that you do matter to God and He has a plan for your life and He is always working His plan. Happy Women’s History Month…Celebrate your Awesomeness! www.gracenglorymagazine.org 7
INTERVIEW WITH
Carenda Deonne Carenda Deonne is a vibrant, pulsating, and charismatic motivational speaker, author and marketing consultant. Carenda's highly dynamic and charismatic personality has made her a highly recommended and sought-after Change Agent in business and professional circles for CEO's, small business owners, entrepreneurs, and nonprofit and community leaders alike. Carenda is a native of Baltimore, MD. She received her BA degree in Business Marketing from the Fashion Insatiate of Technology in Manhattan, New York; and currently is a graduate student at Regent University pursuing a master’s in law degree. In her pursuit that men and women were born to live life on the promise of IMPACT, Carenda Deonne LLC was founded. Carenda believes that instead of making lemonade with the lemons life gives you, TAKE AIM. Carenda currently resides in Chesapeake, VA. She is a licensed minister, contributing writer for Grace & Glory Magazine, and a member of the Alpha Kappa Alpha Sorority Inc.
In celebration of Women’s History Month, we are spotlighting Carenda Deonne, here is our exclusive interview. ◆◆◆ G&G: Carenda, I am very excited for this opportunity to talk with you. We are delighted to feature you this month as we celebrate Women’s History Month. We are going to jump right in with a few ‘getting to know you’ questions. First, what three words would you choose to describe yourself? Carenda: Jackie, let me first thank you for the opportunity. I am excited too. Wow, okay, I need to think about this for a minute. The three words I would use to describe myself is cheerful, compassionate, and clairvoyant. G&G: Carenda, would you share with us something that most people would not know about you, or be surprised to know? How do you differentiate yourself? Carenda: I was a very poor writer growing up. I remember having increased anxiety when I would get my English papers back. The red marks were so discouraging. I remember getting a tutor and even asking my cousin to please help me with my writing. I remember the teacher telling me that I was good at many things, but writing was not
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my strength. Still today, I may not be the strongest writer, but her words gave me momentum to keep going. I believe that you can turn negativity into your greatest momentum. Most people see negativity as the infamous red mark of disdain. Absolutely not! I believe negativity can be the green light you need to push you further ahead. I have instead created that momentum to not only become a published author, editorin-chief of Far Above Rubies Magazine, and a contributing writer for well-established publications like yours. G&G: Growing up as a young girl what were some of your dreams and aspirations? Carenda: Growing up I was a girlie girl. While others were out jumping fences and riding bikes, I was dressing up and having tea parties. I loved the stage and I loved the camera. There was a point in my life when I wanted to be a television news anchor or have my own talk show. I loved to talk and hold conversation with other people. That still has not changed. You never know what God has already prepared!
Q&A
G&G: Carenda, when did you realize your passion and purpose for your life; and would you say at this point in your life you are living your dream? Carenda: I realized the passion and purpose for my life when I did these three things: 1. Seized every opportunity as training and development. In the beginning I would complain about where I was in the process. However, let me tell you, it will only stunt your growth. I learned to be faithful and a good steward over the resources and influence I currently have. I changed my mindset. Therefore, every chance I have an opportunity to attend a training or utilize my gifts and talents, I do it in a “grand fashion” way! 2. Prayed for wisdom! Once you become passionate, completely sold out to your purpose and destiny, you will attract people and be presented with opportunities. However, I needed wisdom to know is this opportunity God’s will, or a distraction. Wisdom keeps me calm and focused. Not only that, but wisdom also continues to help me not cast my pearls amongst pigs! Passion is great, but without wisdom you will only go as far as your emotional state will allow you to. I realized the depth of my passion and purpose when I was able to make solid judgment. 3. Prospered in my body and soul. I knew I was passionate about my purpose when I started taking better care of my temple. When I started taking inventory of not only what I was eating but what I was saying. I wanted to prosper in my mental and physical health. Anything you are passionate and purposed for takes energy, commitment, and consistency. I came to the realization if I am always tired, fatigued, and irritable, that will affect my progress. For me, working out has been a great stress reliver. Also reading books, taking walks, and not neglecting my hobbies has yielded beautiful balance and sustainability. Taking care of myself makes me more open and receptive to ideas. Honestly, I was not going to receive the strength and strategy needed from munching on chips and watching reality TV. When I realized my passion and purpose, I started building my muscles of faith and endurance from the inside out. I took inventory so that I could prosper in my mental and physical health. At this point I am living my dream in the capacity of my faith. All
of us are given a measure of faith. Has that dream been completely manifested? I would say, “Not yet.” Is my faith in Christ increasing in order to see more of my dreams unfold? Absolutely! G&G: Carenda, is there any part of your life experience you would alter if you had the chance to? Carenda: When I think about that question, I cannot help but think about some things I have been through. (Health challenges, financial hardships, the untimely death of my baby brother (Evan Pittman), and two divorces) And as painful and hurtful as those experiences were, I would not alter anything. It was in those darkest moments that I grew closer to God. It was in those tears and uncertainty that I learned how to TRUST God. It was in my brokenness did I appreciate being on the Potter’s Wheel. In a recent motivational minute, I talked about the beauty of life. We must accept that the beauty of life not only comes from the joy it brings, but also the pain we grow from. So as the songwriters Horario Spafford and Philip Bliss wrote, “It is well with my soul.” ◆◆◆ G&G: Carenda, you wear several different hats and operate from several platforms, let’s talk first about your journey in ministry. Would you tell us about your call to preach the gospel? Carenda: Before I share with you my call to preach the gospel, let me first share when I personally knew that God’s hand was upon my life. My first experience with having a relationship with God goes back to when I was in high school. There was a period where I did not want to go to church. I had all these questions about God and became defiant. I started building a relationship with a friend in school and decided I wanted to be a Muslim. I was reading all sorts of books, learning all about the religion on my lunch breaks and even was ready to change my name. I remember my mother saying with boldness, “As for me and this house, we will serve the Lord.” Later in the school year I was in a terrible accident. I fell asleep behind the wheel of my car and crashed into a parked car. My vehicle caught on fire and glass was everywhere. Then the Lord sent an angel to pull me out of the vehicle, call 911 and call my parents. When help arrived, I looked around and that person was gone. Then I looked at myself, even in shock, and noticed that I did not have neither scratch, bruise nor broken bone; the spirit of gratefulness overwhelmed me. That night when I returned home from the hospital, I got down on my knees and thanked the Lord and dedicated my life to Him in my bedroom. Our love relationship, and my intimacy with Christ grew stronger ever since. Continued on page 10
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Q&A
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Now, God speaks to all of us differently. However, He would not let up with me. It was during the time of my first marriage. I was a Pastor’s wife and I enjoyed servicing and encouraging the women of the church. Well late at night the Lord would wake me up and I would just worship. I would go back to bed and He would wake me up again. I would begin to write things down He would share with me. I remember telling the Lord, “I am not qualified. I have a stained past. I never went to Divinity School.” This happened for about six months. I tried to fight that thing and bargain with the Lord any way I could. One of my favorite sermons is “God has the final say.” He nudged and nudged until I came into complete obedience. I have now been a licensed minister for over thirteen years. I remember the day I did my trial sermon. My family was there, and the church was packed. I stood flat footed and preached my little heart out. I am so grateful for every nudge and pull. Saying yes allowed His anointing to flow in my life freely! I am grateful for every platform He has provided and the word of hope and love to share with many. G&G: Historically there have been many women who have been trailblazers that paved the way for female clergy of today. How has your journey been as a woman of the gospel, have you ever faced any obstacles? Carenda: My journey has been one of ups and downs. I am very grateful to have the support of my family, but I was not accepted or invited to certain churches because they did not believe in female preachers. However, I did not let that stop me. I kept preaching anyway. I remember one incident. I just finished preaching a sermon. Let me tell you, I preached my little heart out! As soon as the benediction was given, a male came up in the pulpit and confronted me and told me I had no business preaching the gospel because I was a woman. Talk about being caught completely off guard. I was depleted and devastated. I was very young in the ministry at that time, and I was on fire! I did bounce back, shook the dust off my feet and kept moving. There are times when people will say things that can attempt to distract you. However, I knew that God had called me. My assurance was in Him and Him alone. G&G: Carenda, throughout history women have come together to
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change society and overcome obstacles like discrimination and racism. Another one of your platforms is as a motivational speaker, you have labeled yourself, ‘Your #1 Change Agent’, please explain? Carenda: Yes, I am a firm believer that the ability and action to change, has everything to do with the mindset of both your head and your heart. I love the word of God. The bible tells us, “As a man thinketh in his heart, so is he.” (Proverbs 23:7). That can be challenging for some because when you ponder about the heart you think of emotions, feelings, and sentiments. However, the scripture is telling us not to see yourself based on what your heart feels but based on how your heart thinks. So, the question is how can I get my heart to think? How can I get my heart to operate beyond its original intent? Well, you must train your heart to function opposite of its natural ability. Not only that, but you also must understand order. How you think is filtered to your heart; but in order to see yourself through the eyes of God, His desire is that we have unity, and not division, between the head and the heart. The moment there is alignment with your mindset and your heart, so is greatness for the authentic existence and purpose of your life. So as your #1 change agent, I help teach and empower individuals to strategically accomplish the, “so is he” which only comes when you can effectively move past how you feel. G&G: Carenda, I understand your platform as a marketing consultant birthed the campaign “Got lemons…take aim!” Would you explain how this idea came about and what it means? Carenda: Listen, every time I talk about Taking Aim, I get excited. I will never forget two years ago I was sitting on the edge of my bed. I was going through a terrible separation, but God had not separated me from His destiny for my life. I remember speaking to a friend, and I told them, “You know that saying when life gives you lemons, make lemonade? Well, what if I don’t want to make lemonade?” My friend said to me, “Well don’t, TAKE AIM!” Oh, my goodness, you would have thought a lightning bolt had went all through my body. I said, YES! That is it. It’s time for me to TAKE AIM and empower women nationally to do the same. From that very moment, my life has never been the same. I want women to know that they also have the faith, forgiveness, and fortitude to throw those lemons back. God created us for the purposes of doing His will. Giving up is equivalent to giving up on God’s perfect will for your life. To not live fully in Christ will lead to a disappointed life. In Christ we live, move, and have our being. In Christ not only do we have security, but we also have settlement. When we are facing challenges, suffering and even grief, TAKE AIM by resting in God’s finished work
Q&A
that is yet to be fully revealed. We are exactly where God would have us to be. Sometimes we resemble the disciples running in anxiousness to awaken Jesus because of the storms in our lives. After Jesus speaks to His disciples He then speaks to the storm. I know we are ready for God to change a situation in our life, but always remember that before He calms the winds and the waves, He will first have a conversation with you. Take courage, and don’t fret when He speaks to our heart prior to calming our storm, He is preparing us to TAKE AIM! I have a personal quote that I share with my clients. “If your shoes are untied you will trip, if they stay untied you will fall, don’t be your own stumbling block.” When life gives you lemons attempting to discourage us from our dreams and self-worth, that is a great time to find strength while tying your shoes in order to TAKE AIM! G&G: As a woman with so much on your plate, I’m sure there are times when things seem overwhelming or you may want to throw in the towel. What motivates or encourages you to keep going and to stay in the race? Carenda & Mother (Beulah E. Smith) Carenda: What keeps me motivated to keep going is God’s love for me. I am fully persuaded that not only does Jesus love me, but ALL things are working together for my good. Let me say this, intimacy with God is EVERYTHING! However, it can only be cultivated understanding the power of love that Christ has for you. Listen, I might be in my 40’s now, but I still sing Yes, Jesus Loves Me. One thing that I know is that Jesus Loves ME! That reason alone, keeps me motivated. Knowing that ALL things are working together for my good because of His love, keeps me encouraged. G&G: Carenda, you are definitely a multi-layered woman, with all that you are presently doing, what’s next? Carenda: Well, with the strength and favor of God, I plan to launch three new books within the next five years, (Perfect Patty Messed Up Devotional 2nd Edition, Love…Celibacy…Marriage- Doing it God’s Way Until Your Wedding Day, and Got Lemons….TAKE AIM Devotional). I also plan to stretch out and bring the TAKE AIM message to Corporate America with my signature “Finding Joy” workshop. Finally, I am super excited to expand my spiritual life coaching business to celebrities. God truly knows the plans that He has for me. Plans to prosper me and not to harm me. Plans to give me a hope and a future (Jeremiah 29:11) ◆◆◆
G&G: Carenda, with this being Women’s History Month, who are your sheroes, who inspires you or has had a major impact on your life? Carenda: I love this question because it allows me to brag on a few amazing women in my life. My first shero is my mom. My mother, Beulah E. Smith, is an amazing woman. She was the first in our family to graduate college and she always displayed in word and action how to be a lady of poise and grace. My second shero is Mom A, Adrienne Walker-Pittman. Our relationship is one of beauty and love. Mom A is so much bigger than a “stepmom” She has always been supportive of my goals and dreams. She is truly a woman of resilience who has bounced back from several insurmountable situations. Finally, my two grandmothers are also me sheroes. Nettie Morris and the late Lula Mae Pittman. My grandmothers represent so much wisdom and faith in God. They both are women of prayer who was and still is a “mother of the church.” My grandmothers truly demonstrated what it meant to completely trust in the Lord. G&G: Lastly, do you perceive yourself as a role model for young women? What would you say to help empower young women? Carenda: Yes, I do see myself as a role model for young women. It is my prayer when they look at me as an example, it is through their inner eyes they will gleam upon a fragrant woman of wisdom, character, and integrity. I personally would say, “Remember, Rome was not built in a day.” Overexerting yourself is not a healthy way to be productive. Carenda & Mom A Take it one day at a time and (Adrienne Walker-Pittman) never see your mistakes as failure. I would also tell them to daily revisit the bountiful love that God has for them. I am a firm believer that love heals. The word tells us that God so loved the world that He gave His only begotten son. If someone is reading this and you feel stuck or stagnant, pray and repeat this daily, “Lord, thank you for revealing your love towards me even greater this day. Your love gives me strength and shall sustain me even in my weakness. Therefore, may love arise in every area of my life boldly and fearlessly. In Jesus Name. Amen!”
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National Women’s History Month
“From the first settlers who came to our shores, from the first American Indian families who befriended them, men and women have worked together to build this nation. Too often the women were unsung and sometimes their contributions went unnoticed. But the achievements, leadership, courage, strength, and love of the women who built America was as vital as that of the men whose names we know so well.” President Jimmy Carter’s message designating March 2-8, 1980 as National Women’s History Week. ◆◆◆ Every year March is designated Women’s History Month by Presidential proclamation. The month is set aside to honor women’s contributions in American history. Women’s History Month began as a local celebration in Santa Rosa, California. The Education Task Force of the Sonoma County (California) Commission on the Status of Women planned and executed a “Women’s History Week” celebration in 1978. The organizers selected the week of March 8 to correspond with International Women’s Day. The movement spread across the country as other communities initiated their own Women’s History Week celebrations the following year. In 1980, a consortium of women’s groups and historians—led by the National Women’s History Project (now the National Women's History Alliance)—successfully lobbied for national recognition. In February 1980, President Jimmy Carter issued the first Presidential Proclamation declaring the Week of March 8th 1980 as National Women’s History Week. Subsequent Presidents continued to proclaim a National Women’s History Week in March until 1987 when Congress passed Public Law 100-9, designating March as “Women’s History Month.” Between 1988 and 1994, Congress passed additional resolutions requesting and authorizing the 12 March 2021 | Grace&Glory
President to proclaim March of each year as Women’s History Month. Since 1995, each president has issued an annual proclamation designating the month of March as “Women’s History Month.” The National Women’s History Alliance selects and publishes the yearly theme. The theme for Women's History Month in 2021 captures the spirit of these challenging times. Since many of the women's suffrage centennial celebrations originally scheduled for 2020 were curtailed, the National Women's History Alliance is extending the annual theme for 2021 to "Valiant Women of the Vote: Refusing to Be Silenced. As an example, we can look to civil rights activists of the past like Ida B. Wells, Ella Baker, and Shirley Chisholm, who championed voting rights for women and Black people. Or, we can acknowledge 21st century leaders like Nobel Peace Prize-nominee Stacey Abrams (and the women of Romancing the Runoff who supported her) whose organizing skills helped register at least 800,000 new voters in the state of Georgia, turning it into an essential battleground state during the 2020 election. "The National Women’s History Alliance is determined that the important roles of multicultural suffragists and voting rights activists continue to be recognized and honored,” the organization said. "We refuse to allow their voices to be silenced, even by a pandemic." www.womenshistory.org www.oprahmag.com
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Women With Vision, Inc. NC
Meet Charlene Sparks, RN BSN Greetings! My name is Charlene Sparks. I am so excited to have the opportunity to introduce myself to you. I am the Founder for Women with Vision, Inc (NC), a 501©3 non-profit organization, designed to empower women to embrace abundant living, through the impartation of knowledge, the strengthening of faith, and the birthing of vision. As a woman with vision, I understand how important it is to create an atmosphere of adoration while pursuing your passion and keeping spiritual principles in the right perspective. I have had the opportunity to facilitated and train over 1000 participates in caregiver’s self-care education, diabetes education and trainings throughout churches and senior centers throughout NC, GA, and VA. We are seeking to expand across the United States. Our latest addition for empowerment education has been business, workforce development and self-care for business owners.
Our Services Include: Caregivers & Entrepreneur Coaching Sessions Group Coaching & Mentoring Quarterly Self Care Empowerment Events (Live & Virtual) Monthly Self Care Empowerment Webinars
Contact Us
wovision12@gmail.com www.wwvinc.org Phone: (336) 365-1457 14 March 2021 | Grace&Glory
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to your good health difficult when you are not prepared or not ready for the transition that is taking place. Fortunately, you are not on your own as you embark upon this journey. God is with you every step of the way. Also, you have lived through changes and transitions before and have survived and thrived.
Starting Over There is a change in the air. Spring is on the horizon, there is a vaccine available for covid-19, activities are gradually resuming, and people are venturing out beyond the comfort of their homes. It has been a year since the pandemic impacted our daily lives. Many things have changed that will not return to “normal”. This realization is coming to us slowly as we go from one variation of covid to another, one natural disaster after another and one disappointment after another. We have been left with no other option but to start over. The competing crises of unemployment, the long-term health impact of covid, continued political stress and racial unrest has continued into this year making leaving last year behind easier said than done. Starting over is not easy and is a signal that something has ended and many times those endings come without warning. The job lets you go, your spouse walks out, friends move to another state or you are now an empty nester. All of these events can be the reason we have to start over again. Starting over is not all bad but can be 18 March 2021 | Grace&Glory
Starting over can be intimidating and this is what keeps us in bondage but on the other side of the test is your testimony. You can be the best person for the job and be overlooked, you can follow doctor’s orders and still get sick. You can be the best family member or friend and still uninvited to events. You can do your best at work and still be laid off. You can be intentional in learning and growing and still be passed over for promotion. These can all be opportunities to start over and explore the new things that God has planned for your life. Starting over may not be what you have planned but can be the best thing that has happened to you in the long run. Embrace the new and let go of the Dr. Carla Debnam, Founder, old. It’s okay Renaissance Christian Counseling Center to start over!
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woman’s perspective
Women Are Worthy For so long in life women have been mistreated, undervalued, taken advantage of, put down and underappreciated. The Bible says that we are created in His image and in His likeness and as women we were created comparable to men. Genesis 2:18 says, "It is not good that man should be alone; I will make him a helper comparable to him.” Woman was designed to not only be comparable to her male counterpart but also to be a helper to him. That Chapter goes on to say, “And the LORD God caused a deep sleep to fall on Adam, and he slept; and He took one of his ribs and closed up the flesh in its place. Then the rib which the LORD God had taken from man He made into a woman, and He brought her to the man. And Adam said: “This is now bone of my bones And flesh of my flesh; She shall be called Woman, Because she was taken out of Man.”” (Vs 21-23) Before the fall of man God's intentions were for us to be made equal. When sin entered at that moment things changed, we were no longer equals. Our husbands were to rule over us. I believe that as life has progressed things have changed. Women we went from being equal with men to being tolerated by men. One of the consequences of the fall that we have felt as women is the pressure to have to work harder to show our worth. We have had to work harder to succeed in the eyes of man to validate our worth in the form of jobs and salaries. Mockery and belittlement have accompanied deserved promotions from male counterparts that may not have agreed with our worthiness. However, even with all these odds stacked against us, we remain glorious majestic women sculpted by the Sculptor. The month of March is Women’s History Month. This is the month where we look back on women of the past to see how their sacrifices and struggles encourage us to keep pushing past barriers and to continue to make a difference. This year alone has provided us with a great visual
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example for encouragement as we look to the White House and see that not only do we have a woman as the first Vice President, but there are more women than ever in power in the administration. No longer are women sitting on the sidelines or waiting in the shadows to be validated by a man to do what we were created to do. We are powerful humans, and our voices matter. We have pressed out of the box that limited us to only being a housewife. We can do and be more if we want to be. Women can juggle being a wife, a mother, and entrepreneurs all at the same time. If we look in the word of God, there are examples there of Great Women who rose and stood in their full authority as a woman and succeeded in changing the course of history. Esther saved a nation by confronting the King as a trusted voice and thus outsmarting men who conspired behind his back. Rehab's cunningness assisted the Israelites in capturing the city by hiding two men. Abigail used her wit and persuasiveness to stop David from having needless bloodshed. Jael’s heroic measures took the life of a man to deliver Israel. The Bible also speaks of many more women who used their talents to save countless lives. Do not allow anyone to make you feel less than your worth or value. Imagine what you can do. Imagine how much God will do with your authority, power, wit, influence. You're not too old to leave an impact on the world. Impacting one life is the way to begin changing families, then communities, then cities, until the nation is changed. You've got what it takes!
Pastor Rhoda Turner Christian Faith Fellowship Church Chandler, AZ www.cffaz.org
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trinkets to triumph
Favored First Females The Distinction of Deborah
You made it to March and it is a magnificent month because it is Women’s History Month. Women’s History Month is the time set aside to celebrate the accomplishments and the achievements of women in historical events and the impact women are making today. This year, Women’s History Month is super special. This month you can celebrate favored first females like Madame Vice President Kamala Harris. Favored first females are women that broke the barrier and became the first female in a particular field to hold that prominent position. Favored first females hold prominent positions of power, always propel to the top, and perform at their peak. Favored first females are the future. Not only is Madame Vice President Harris the nation’s first female vice president and highest-ranking female elected official, she is also the first African-American and first AsianAmerican to serve as vice president. Before she was elected as vice president, Madame Vice President Harris served in the United States Senate and was the first African-American woman in California to be elected as district attorney. However, even before Madame Vice President Harris, there was another favored first female named Deborah. Deborah was a prophet, the fourth judge of Israel, and the first and only female judge (Judges 4-5). Deborah had the distinct privilege of serving as judge of Israel and providing prophesies from God. One of her most notable feats was her prophesy to Barak, commander of Israel’s army. Deborah told Barak that the Lord said to call out 10,000 warriors from the tribes of Naphtali and Zebulun, He would call out Sisera, the commander of King Jabin’s Canaanite army along with his chariots and warriors, to the Kishon River and He would give them the victory over the Canaanites (Judges 4:6-7; Judges 4:14). Barak said he would not go unless Deborah went with him (Judges 4:8). Deborah agreed to go but told him he would receive no honor in this venture and the Lord’s victory over Sisera will be at the hands of a woman (Judges 4:9). Deborah was correct. A woman named Jael killed Sisera with a hammer and peg when he ran from the battle 22 March 2021 | Grace&Glory
Deborah
seeking a hiding place in her tent assuming she was a friend but turned out to be a foe (Judges 4:17-21). Madame Vice President Harris has the distinction of Deborah. Madame Vice President Harris stands by President Biden and helps push his agenda for the nation like Deborah stood by Barak, the commander Madame Vice President Kamala Harris of Israel’s army. Both women were chosen to push, propel and pave the way for others. Madame Vice President Harris’s famous quote, “We did it Joe,” was probably similar to that of Deborah when she may have said, “We beat them Barak”, when together they defeated Israel’s enemy and sang a sweet song of praise to their God for giving them the victory (Judges 5:1-31). According to Madame Vice President Harris, she stands by the motto that comes from her mother, “You may be the first, but make sure you’re not the last.” Her plan is to lean back and look for other ladies to lift up and to lend a hand towards their success. Are you ready to fill the next seat of the favored first females? Now just may be the time for you to embody the essence of Queen Esther and take your rightful place in the Kingdom standing with your Lord and Savior, Jesus Christ, with the distinction of Tracey Nicole George Deborah for such a time as this!
www.traceystrinketstotriumph.com
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health matters
Menopause March is Women’s History Month. In honor of women, let’s talk about Menopause. Men don’t yield to the urge to run or turn the page! This information can help you deal with the changes in your wife, sister, or mother. The word itself brings confusion and concern for many women as well as men. What will menopause feel like? Will I experience all the symptoms that my friends and others say that I will? How long will the sensations and effects last? Menopause occurs when a woman hasn’t menstruated in 12 consecutive months. The woman no longer produces an egg from their ovaries, and they can no longer become pregnant naturally. Menopause usually begins between the ages of 45 and 55, but it can develop before or after these ages. A small number of women experience menopause 24 March 2021 | Grace&Glory
symptoms for up to a decade before menopause occurs, and 1 in 10 women experience menopausal symptoms for 12 years following their last period. Most women first begin developing menopause symptoms about four years before their last period. However, the symptoms of menopause may occur on average up to two years earlier for Black and Latina women. Researchers describe the time preceding the full onset of menopausal symptoms as perimenopause. This is the time when estrogen hormone production begins to decrease. During this time, the menstrual period may become irregular, and the blood flow will vary between heavy and light. Post menopause refers to the years after menopause has occurred. Many women look forward to menopause. They find freedom in not having a monthly period or being concerned about pregnancy. But, what about those dreaded menopausal symptoms caused by decreasing estrogen levels? Hot flashes, night sweats, and flushing are the most common complaints during menopause. It’s estimated that 75% of women experience these symptoms. Unfortunately, these symptoms may become a “family affair”. Husbands and children are subject to cooler temperatures in the home and fans in the bedroom even during the winter. Women have discovered that sticking one foot out from under the bed covers can cool the body while sleeping at night. Decreasing estrogen levels is associated with the onset of osteoporosis, which can lead to bone fractures. Lack of estrogen can increase the risk of developing heart disease, cognitive changes, vaginal dryness, loss of libido, insomnia, and mood changes. Symptoms and effects of menopause can be treated. Menopausal women should decrease their intake of saturated fats to reduce the development of heart disease and increase sources of calcium and vitamin D to keep their bones strong; and engage in weight-bearing exercises like walking, dancing, or using light weights to promote bone growth and integrity. Frequent exercise and relaxation techniques can also improve sleep and mood changes. Some limited studies have supported the use of herbal remedies for menopausal symptoms caused by estrogen deficiency. Natural supplements and nutrients like soy, vitamin E melatonin, and flaxseed may help limit menopause symptoms. Talk with your doctor about using prescription medications to relieve the symptoms of menopause. Women with severe or lingering hot flashes and other symptoms may benefit from prescription hormone therapy if their symptoms affect their quality of life. Dr. Denyce Watties-Daniels Remember, menopause is not Assistant Professor at a disease. The symptoms may Coppin State University be uncomfortable, but they will DWatties-Daniels@coppin.edu healthytips025@gmail.com not last forever.
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APOSTOLIC TIMES
I believe in the Holy Spirit. (Revisiting the Apostles’ Creed)
Archbishop Ralph L. Dennis
“I believe in the Holy Spirit.” With these words, the Apostles’ Creed introduces our belief in the third person of the Trinity as an essential element of the Christian faith. Unlike the statements on the Father and the Son, however, the Creed does not elaborate explicitly on the person and work of the Spirit.
The earliest church fathers focused most of their energy on defining and defending the correct understanding of the person and work of Christ, so they did not give as close attention to the person or work of the Holy Spirit as they did to Christology. Yet they recognized that the Scriptures fully affirm the deity of the Spirit. In the Great Commission, Jesus commands his disciples to baptize into the singular name of the Father, Son, and Holy Spirit. Paul closes 2 Corinthians with a benediction that calls for the grace of the Lord Jesus Christ, the love of God, and the fellowship of the Holy Spirit to be with them (2 Corinthians 13:14). All three persons of the Trinity share equally in the divine identity. Therefore, alongside God the Father Almighty and Jesus Christ our Lord, we believe in the Holy Spirit. And to confess our belief in the Holy Spirit, we must confess both the deity and the personhood of the Holy Spirit.
Personhood of the Holy Spirit
Many Christians understand the personhood of the Father and the Son without difficulty. Even if we have severe misunderstandings or dysfunctional families, most of us can comprehend what it means to be a father or a son because of our own experiences within a family. But for many, the Holy Spirit seems more like the Force in Star Wars, 28 March March2021 2021| |Grace&Glory Grace&Glory 28
or like some ethereal idea, than a person who shares in the fellowship of the Trinity alongside the Father and the Son. But the Scriptures teach us that the Holy Spirit is not an impersonal force or good vibes that Jesus sends to his people. He is the third person of the Trinity, intimately involved in the work of both creation and redemption. Some groups, like the Jehovah’s Witnesses, might argue that the Holy Spirit is not a person, but instead represents the power of God at work in the world. But all orthodox Christians would disagree with this, and the Scripture is very clear on this question. When Peter condemns Ananias for his deception when he sold his property but kept back part of the proceeds, Ananias was guilty of lying “to the Holy Spirit,” which, Peter says, means lying “to God” (Acts 5:3–4). In this brief reply, Peter affirms both the deity and the personhood of the Holy Spirit. “The Holy Spirit is a person who interacts with us in personal ways.” This is consistent with what we see elsewhere in Scripture. Jesus tells his disciples that the Father will send another Helper, the Holy Spirit. The Spirit would teach and remind them all that Jesus had taught them (John 14:16, 26). In his letter to the church at Ephesus, Paul commands us not to grieve the Holy Spirit of God (Ephesians 4:30). The implication is that the Spirit is a person who interacts with us in personal ways. Finally, in Acts 7:51, Stephen condemns many of his fellow Jews for resisting the Holy Spirit, just as their ancestors did. From this, we can see that the Holy Spirit is a person who can be resisted at some level and who has been at work in both the old- and newcovenant eras. Not only are we warned against resisting or grieving the Spirit, but the New Testament also reminds us of the positive work of the Spirit on our behalf. For example, Paul encourages us in our prayers with
the knowledge that “the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words” (Romans 8:26). The Holy Spirit is God, the third person of the Trinity, who is actively working for the sake of his people.
Relationship to Father and Son
As the Christian church increasingly clarified what the Scriptures teach about the nature of the Holy Spirit, a division arose between mostly Greek-speaking churches in the East and Latin-speaking churches in the West. This was part of a larger division that eventually led to what is commonly called the “Great Schism,” when the Bishop of Rome and the Patriarch of Constantinople excommunicated each other in AD 1054. The main theological disagreement between East and West was over the question of whether the Holy Spirit proceeds from the Father only or from both the Father and the Son. The Niceno-Constantinopolitan Creed originally said that the Holy Spirit proceeds from the Father. That is, within the Trinity itself, the Holy Spirit is eternally proceeding from the Father. In the sixth or seventh century, some Western churches started adding the words “and the Son” (filioque in Latin). Patriarch Photius I of Constantinople condemned this addition, but in 1014 the Western churches officially adopted it, which then led to the schism of 1054. This dispute over the filioque clause might seem irrelevant to us in the twenty-first-century church; however, there is good biblical evidence for the filioque clause.
Evidence for the Filioque
the Son. He is not a lesser being of some sort, but instead, he exists in a unique relationship to both Father and Son concurrently. Therefore, Augustine’s reflections in The City of God have strong biblical warrant: What our Lord wanted us to understand when He breathed on His disciples, saying: “Receive the Holy Spirit,” was that the Holy Spirit is the Spirit not only of the Father but also the Spirit of the Only-begotten Son Himself. For, in fact, one and the same Spirit is the Spirit of both the Father and the Son — not a creature but the Creator, and forming with them the Trinity: Father, Son, and Holy Spirit. (341) “The Spirit exults over his people. The Spirit delights in his dwelling among us.” From eternity, the Holy Spirit proceeds from both Father and Son. His relationship to the Father is not separated from his relationship to the Son; instead, he relates to both Father and Son together. Thus, the filioque strengthens our understanding of the unity of our triune God. Father, Son, and Holy Spirit are united in their relations with each other and with the people of God, in whom they delight.
Joy of the Holy Spirit
Zephaniah 3:17 says, “The Lord your God is in your midst, a mighty one who will save; he will rejoice over you with gladness; he will quiet you by his love; he will exult over you with loud singing.” This verse is an amazing window into the joy of God over his people, but it has a unique application for the joy of the Holy Spirit during this new-covenant era.
For example, in John 15:26, Jesus tells his disciples, “When the Helper comes, whom I will send to you from the Father, the Spirit of truth, who proceeds from the Father, he will bear witness about me.” Note that Jesus says he will send the Spirit, but the Spirit also proceeds from the Father. He is not talking about the eternal procession of the Holy Spirit here, but this might provide us with a window of the internal workings of the Trinity.
Remember that the presence of the Lord is found among his people particularly through the Spirit who dwells among us. Therefore, the fulfillment of Zephaniah 3:17 today is in the Holy Spirit’s presence among his people. The Spirit not only led the disciples into all truth, and he not only helps us to pray better than we know, but he also rejoices over us, the people of God, with singing.
The Scriptures also call the Holy Spirit “the Spirit of Christ” (Romans 8:9), a further indicator about the way Father, Son, and Holy Spirit relate to each other. That is, along with the Father, Christ sends the Spirit into the world so that the presence of God is mediated primarily through the presence of the Spirit in this new-covenant era.
Perhaps we might even say that this is part of the Spirit’s intercession for the saints (Romans 8:26). At the very least, we can see that the Holy Spirit exults over his people. The Spirit delights in his dwelling among us. This is remarkable. The Holy Spirit is fully God, the third person of the Trinity, yet he delights over his people, and his people can now delight in him.
Finally, the vision of the new creation in Revelation 22:1 may also support the filioque, for there we see “the river of the water of life, bright as crystal, flowing from the throne of God and of the Lamb.” If the water represents the Spirit (as water often does in Scripture, John 7:37–39), then he is flowing from the throne of God the Father and of Christ the Lamb.
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Spirit of Father and Son
These texts, and others like them, give us good theological warrant to understand the Holy Spirit as proceeding from the Father and
Archbishop Ralph L. Dennis (rldkfcm02@gmail.com) is Presiding Prelate of Kingdom Fellowship Covenant Ministries, and PastorEmeritus of Kingdom Worship Center in Baltimore, MD. He is also President and Chancellor of Dominion Leadership University (DLU) that he founded in 1984 as Ministers in Training Program. He is a prolific writer and sought-after preacher and teacher. Though retired from pastoring, he yet spends much of his time seeking to improve the quality of life for the people of God, through training, equipping, empowering and mobilizing the saints.
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body basics
The Size of a Sista! Who Said Skinny is Healthy! Do not be conformed to the pattern of this world, but be transformed by the renewing of your mind. Romans 12:2 NIV Women come in all shapes, sizes and nationalities. Depending on your genetic make up, your body shape will vary in many ways. Although there are some characteristics that will not change and no matter your family history, you are not a prisoner to your genetics. For example, in some cases, African American and Hispanic women are genetically predisposed to having a shapelier figure while other ethnic groups tend to have a naturally leaner physique, and both are okay! The entertainment arena is flooded with Hollywood celebrities who weigh no more than 100 pounds posing on the cover of all the hottest health and fitness magazines. Are they really healthy? No matter what your size or shape, your focus should always be on your health and wellness, and not the number on the scale. Be honest with yourself and consider whether you currently put more effort into developing your outer appearance than what you do for your internal health! The next question to ask yourself is, “What’s more important, my spirit or my body?” Although both are important, the spirit, without a doubt is the right answer. Let’s take a brief inventory. On an annual basis, how much do you spend on hair, nails, cosmetics and entertainment? Now, on the other hand, how much do you invest on things that will build your self-esteem and the temple that you have been blessed with? You have been blessed with a unique body that no other person will ever have and no man made machine can match. It is your responsibility to take care of the gift that God gave you. We must invest into living a long and healthy life. Stress, poor nutrition and lack of exercise are the leading causes of obesity and health issues. What you put into your body may be your biggest stronghold. In our culture, we were raised on fried foods that are high in cholesterol, and while those fatty foods taste and appear to be good, they will eventually catch up with you and cause excessive weight gain and lead to potential heart disease. You may have noticed your body shape changes as soon as you hit 40, but these are not overnight changes. Yes, your metabolism begins to slow down at 40, but often, it’s your past eating habits catching up with you. It is so easy for those size eights to turn into double digits in a blink of an eye, and you can no longer continue to blame that weight gain on child birth when your youngest child is now in his or her freshman year of college! Having a healthy and fabulous body is still obtainable at any age, with good eating habits and a simple exercise routine. The following game plan will help you get back on track if you implement them. Ladies, you can do this when you decide to make your well being a priority. You are no good to anyone when you are constantly tired and beat down. When you feel happy and energized, you can extend that energy to the people around you. When you start to take better care of your health, your true beauty will begin to manifest on the outside. So start now by applying these 10 steps, and watch how your life and health will change.
Steps to Improving Your Health Now! 1. 2. 3. 4. 5. 6. 7. 8.
Love yourself for who you are. Recognize some small changes you can make and then act on them. Look forward. Don’t allow past fitness disappointments to control your plan. Eat to fuel your body and not your emotions. Find activities that you enjoy doing. (Dancing, gardening, walking, etc.) CHARLES Surround yourself with healthy and positive people. & URSULA Remain positive and do not give in to negative thoughts. They will come. HARRIS Find time to meditate and apply some regular self-care. (Massages, manicures, pedicures, Fitness bubble baths) Experts 9. Don’t be a people pleaser. Please God first, and He will direct your path. Chizel It 10. Dress to impress. When you look good, you feel good. This too will boost your self-esteem.
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CHARLES & URSULA HARRIS Fitness Experts Chizel It Transformation Fitness Center 9006 Liberty Rd • Randallstown Md 21133 443-253-0090 • www.chizelit.com
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nutrition
By Herline A. Knights, RD, LD March is National Nutrition Month. Celebrate with your family by trying some of these helpful and healthful suggestions. Sensible snacking – Encourage your children to eat more fruits and vegetables by setting an example! Have carrots and celery or cut-up fruit readily available for the family to snack on. A low-calorie snack – Half a large pepper offers you a full day’s worth of vitamin C. Munch on a pepper, just as you would on an apple, for a delicious, low-calorie snack. Cherries for your health – Cherries are a great choice, whether fresh or dried. They are rich in fiber and vitamin C, and are associated with heart health and reducing the risk of cancer. Cherries also are rich in melatonin, which may help with sleep! Fresh or frozen – Frozen fruits and vegetables are just as nutritious as fresh. Toss carrots, broccoli, or corn into canned soup, or make a fruit smoothie for a quick, delicious breakfast. Fiber for digestive health – Eating a variety of fruits and vegetables gives you fiber that keeps your digestive tract healthy and helps protect against diseases such as diverticulosis. The benefits of blue and purple – All fruits and vegetables from the blue and purple color family contain flavonoids, the most powerful phytochemicals found in nature. Phytochemicals decrease one’s risk of cancer, osteoporosis, cardiovascular disease, and much more! Carbohydrate facts – Excess calories are fattening, carbohydrates are not. ‘Soft’ fat is better – Choose your fat wisely. Limit your intake of “hard” fat, such as lard and butter, and use more “soft” fat, such as olive oil and canola oil. Hunger help – Fiber-rich breads, cereals, and pastas curb your hunger. They also help with weight management. Whole-grain goodness – Brown rice, whole-wheat bread, and wholewheat crackers contain more B vitamins, potassium, and fiber than processed white varieties. Restaurant advice – When dining out, ask for whole-grain foods! Some Italian restaurants offer whole-wheat pasta or pizza crusts. Ask for brown rice at Asian restaurants. Labels tell it all – Dark-colored bread does not mean it is whole-wheat bread. Take a look at the ingredients. Look for the words “whole grain” first in the list. Colorful vegetables – Dark, colorful vegetables, such as broccoli, peppers, tomatoes, and carrots, are more nutrient dense than pale cucumbers, mushrooms, and celery. Early to bed – Get some rest. Your body recovers and repairs while you are sleeping. Sleep also can affect your weight and mood. A perfect start to the day – Start your day off right with oatmeal, an excellent source of whole grains. Spruce your oatmeal up with some cranberries, apples, and nuts! Which cereal to choose – When choosing cereal, look for those that contain at least 3 grams (g) fiber/serving, no more than 6 g sugar/serving, and no trans fat. The fewer, the better – When it comes to choosing meat, the fewer the 32 March March2021 2021| |Grace&Glory Grace&Glory 32
legs, the better. Chicken has two legs, thus it is a better option than pork, which has four legs. Fish for omega-3s – Fish contain significant amounts of healthy omega-3 fatty acids that promote heart health. When purchasing fish, buy domestic, wild varieties and stay current on the latest news. Food budget basics – You can eat a healthy diet without destroying your food budget by planning your weekly meals before you shop and sticking to your list. Buy nonperishable foods in bulk. Leave the kids at home, if possible. Never shop on an empty stomach. Nutrient-dense whole foods are best – Supplements are incomplete substitutes for nutrient-dense, whole foods. Grown from the ground up, real food offers a full spectrum of vitamins, minerals, protein, and phytochemicals that work together in your body. Ready-to-go lunch – Pack your lunch the night before. This way you can easily “grab and go” in the morning and avoid eating fast-food or a highly processed, fattening meal in a box. Vending machine alternatives – Stock your desk drawer with trail mix, whole-grain crackers, fruit cups, and reduced-sodium soups to satisfy your cravings and to keep you away from the vending machine. Healthy additions – If you prepare processed foods, make them better. Add broccoli, peas, spinach, beans, lean meat, or low-sodium sauce to create a more nutritionally balanced meal and to stretch the product. 100-calories/day – If you cut 100 calories from your daily food intake, you could lose 10 lb/year. It is as simple as skipping the cheese on your burger, choosing carbonated fruit-flavored water instead of a regular soda, or substituting pork sausage with turkey sausage. The power of phytochemicals – Phytochemicals are a key component of foods. These tiny compounds help to prevent certain chronic diseases, such as cancer and heart disease. Digestive health – Probiotics, found in many yogurts, are likely to help improve gut health, but they are not a “cure” for digestive problems. Fluid consumption, total fiber intake, physical activity, and stress reduction also are important for a healthy digestive tract. Empty calories – Soda provides calories and carbohydrate, but has little or no nutritional value. To burn off the 250 calories in a 20-fluidounce soda, a 135-pound (lb) person would need to play 40 minutes of vigorous basketball or bicycle vigorously for 22 minutes. Instead of soda, choose water, tea, low-fat milk, or 100% juice. Heart-healthy advice – To manage blood pressure and protect your heart, strive to maintain a healthy weight, exercise regularly, reduce your salt intake, quit smoking (if you smoke), and manage your stress levels. Osteoporosis prevention – Lifelong, healthy habits can help reduce your risk of developing osteoporosis. Eat calcium-rich foods to build strong bones and maintain bone density. Exercise regularly. Monitor your salt intake. A better juice– Get more calcium by switching from regular fruit juice to a calcium-fortified 100% juice, but watch your serving size. The calories from juice can add up fast! Germ warning – Did you know that the average in-sink garbage disposal contains about 1000 times more germs than the average toilet? At least once a week, clean the rubber stopper with a diluted bleach solution to avoid contamination. Food safety – To prevent cross contamination, refrigerate or freeze foods as soon as you return from the grocery store. Place meats below the produce in the refrigerator. Use separate cutting boards for meats and produce. When cooking, wash hands in hot water frequently.
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