Too Busy to Exercise?

Don't despair if you can't fit in the recommended 30 minutes of daily exercise. Growing evidence suggests that even half that much can help.  A study by the National Health Research Institutes in Taiwan found those who exercised just 15 minutes a day — or 90 minutes a week — cut their risk of death by 14 percent and extended their life expectancy by three years compared with those who did no exercise. Here are some tips for fitting even small amounts of exercise in your day.

• When you go outside to pick up your morning newspaper, take a brisk 5-minute walk up the street in one direction and back in the other. 
• Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.) 
• Cooking dinner? Do standing push-ups or squats while you wait for a pot to boil. 
• After dinner, go outside and play tag or shoot baskets with your kids and their friends. 
• Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks. 
• While your son or daughter plays a soccer game, walk around the field. 
• If you have a meeting in another building, leave 5 or 10 minutes early (or take some time afterward), and do some extra walking. 
• On breaks, spend 5 to 10 minutes climbing stairs. 
• If you're pressed for time and must wait for an elevator, do heel lifts or balance on one foot and then the other.
• Use a ringing phone as an excuse to do some stretches.
• During commercials, jog or march in place. A 150-pound woman can burn up to 45 calories in 5 minutes. 
• Do leg lifts with small weights while you watch The Weather Channel, cooking shows, movies, or the news. 

Have any tips for fitting in exercise?  Share below!

Let's Start a Streak

Consistency can be very powerful. More than anything else, it emphasizes the idea of creating (or breaking) new habits through small actions over time.

Consistency can be helpful, but it can also be motivating. When it takes the form of a streak, consistency is an underrated way to get your blood pumping again. Keeping a streak alive, even for a short time, is an instant power boost. It breeds confidence, builds momentum and puts you on the winning side again if you’re starting to feel yourself slide.

Some people gravitate toward streaks. They get a rush out of seeing how long they can go without drinking soda and a sense of accomplishment from exercising for 60 days in a row. Carole Lewis has a great streak going of logging her food on My Fitness Pal for 313 days in a row.  These people do well with daily streaks.

Other people are a little more wary of streaks. The idea of doing something every day can be intimidating and stressful to some. That’s okay. Start a smaller streak.  Something weekly, such as “I will walk 3 times a week every week for 20 weeks.”

If you’re feeling a little unmotivated, or you want a jumpstart, or maybe you just want to set a challenge for yourself, choose a small streak today and add it to your schedule. The more consistent you can be, the more you will see results!

Starting your own streak:

• Set a goal for your streak. A specific number is more clear and often more motivating than leaving it open-ended.
• If you break your streak, don’t get discouraged. Just try to outdo yourself next time. Streaks aren’t about perfection. They’re about doing better.
• Remember to reward yourself along the way as you reach streak milestones, and especially when you reach your goal or personal best streak.
• Streak in public. Just by telling others what your streak is, you create some positive peer pressure to follow through. Plus it gives others the opportunity to help.
• Start off with something you know you can succeed with, but don’t already do regularly. Think of a small habit you’d like to make or break. 

Ideas for your streak:

• Small bits of exercise.  Forget the "all or nothing" mentality when it comes to exercise. Fitness does not live or die by 60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts.  Resolve to do 15 minutes of exercise every day for 3 weeks or two 15-minute exercise breaks every day for 3 weeks.
• Eat Breakfast – Eat breakfast every day for 15 days.  Plan ahead.
• Work out with weights 3 days a week.  Set the days ahead of time.  If you don’t have weights at home, use canned veggies or full water bottles.
• No Soft Drinks for 15 days. 
• Nothing Fried for two weeks.
• No Sugar for three weeks.
• Don’t take the elevator all week or see how long you can go.  

Who wants to streak!  Let's do it!

Comment below and share your streak.                        

It's My Turn

Recently, I was in the grocery line purchasing one pack of flour tortillas. The lady in front of me looked like she was on the way home from work, just like me. Her basket was full. She glanced at my single purchase and asked, “Is that all you have? Go ahead.” As I stepped in front of her with much acknowledged appreciation, the lady next to the checkout had me move ahead of her, with the statement that she was retired and not on any schedule. I was out of there in record time and had a great attitude – not normal for my grocery trips – because of the simple acts of kindness that both of those ladies have surely forgotten. They may have forgotten, but I have not. May I be more like them: sensitive to others, willing to give up some of my time for someone else and willing to do the small acts of kindness to make life easier for someone else.

Everybody needs someone to encourage them most of the time.  The last place people often times look for help during difficult experiences is among people of faith. This may be due to feelings of guilt on the struggler’s part. If they are believers, they may think they should not have difficulties or at least not admit that they are troubled by them. If they are not believers, they may not have a clue as to the power of faith in times of darkness. It is the role of those who are on the spiritual journey to reach out to those who need the hope that faith can bring.

The weekly personal contacts and the weekly meetings that are part of First Place 4 Health are deeply rooted in the encouragement taught in scripture. The writer of the book of Hebrews stated it powerfully:

“Let us hold unswervingly to the hope we profess, for he who promised is faithful. And let us consider how we may spur one another on toward love and good deeds. Let us not give up meeting together, as some are in the habit of doing, but let us encourage one another – and all the more as you see the Day approaching.” Hebrews 10:23-25 [NIV]

The word for encourage in this passage is the same Greek word often translated in other passages for the Holy Spirit. It literally means to “walk along with.” What a great picture of encouragement. What does it take to walk along with another person?

Notice – See the person.
That may seem obvious, but how many times do we pray for opportunities to make a difference in someone’s life and go through weeks without seeing the people God places in our way?

Sensitive – Feel with them.
We may not always know what or why a person is feeling a specific way but we can have an awareness of what others may be experiencing and be willing to truly listen.

Pace – Let others lead.
If we are to walk with others, we may need to slow down what we are doing and get in step with those God would have us to help, not too fast and not too slow, but as wanted and needed.

Direction – Have a sure path ourselves.
Be certain that we are on a sure spiritual journey in order that we may lead others through tough places we have traveled and learn lessons we have learned.

First Place 4 Health gives the structure to be “walk along with” people. It is a journey of those who have and are traveling a life journey that has difficulties and victories. An encourager is a fellow traveler sharing the way as we go in faith.

When the ladies saw me in the grocery line, they saw someone who was tired, disgusted and out of sorts. Their allowing me to go ahead of them was a gift gratefully received.  It also caused me to ask myself when I had done even that small of a thing for someone else, expecting nothing in return?  I am looking for people like myself who need a break…it’s my turn.

Dr. Bill Heston
bheston@fpchouston.org

Dr. Bill Heston is on the staff of First Presbyterian Church of Houston, Texas.

Special Note - Bill Heston will join us for the Gala for Carole Lewis on July 25, 2014.

TRYathlon

A favorite quote about God is that He will meet us right where we are. I don’t know about you, but I am so glad His mercy and grace can drop back to that place where I find myself lagging from time to time. The point where He meets us is the very place we need to begin again. In our minds, we know that His meeting us right where we are is true, but so often we find ourselves not wanting to start at that point. Physically, God can also meet us where we are. If we are overweight and out of shape, our Father can find us in our hurt and despair and walk us into good health, one step at a time. The big issue is, “will we let Him?” Are you willing to TRY?

Exercise is the place we would rather that God would not meet us right where we are. We think we will lose weight, get into shape, and then it will be okay for Him to come and meet us right where we are with our exercise. NEWS FLASH from God! He desires to come to you right now in your flabby, “feel bad about yourself” condition, and rescue you from the mental and physical prison in which you dwell.

You might not be ready for a triathlon, but how about a TRYathlon?  A triathlon is a three sport event. This TRYathlon would use three components of fitness--Strength, Flexibility, and Cardiovascular fitness. All of the sections of the TRYathlon will be in groups of three. For example:

Strength:
    * 3 exercises
    * 3 sets
    * 3 days a week

If you can only do one repetition, that is where God will meet you if you will only TRY to do one repetition. After a period of time, you will be able to add to the one and TRY two. If you will be “faithful over a few reps, the Master will make you ruler over much.” If you are physically fit, begin where you are and add repetitions. In a TRYathlon, there is a place for every fitness level if we will only TRY.

Flexibility:

    * 3 stretches
    * 3 sets
    * 3 days a week
    * No bounce stretching. Static stretch and hold.

Cardio:

    * 3 to 5 times a week.
    * At least 30 minutes per sessions.

Keep up with your time and distance. If you can only walk from one light pole to another, this is your place to TRY. If you can only walk a few steps, are you willing to TRY those few steps 3 to 5 times a week? If you will move a bit more today than you did yesterday, just think where you will be this time next year.

Spring is a good time to begin the TRYathlon. It will take 36 days of your life. Six weeks that could change your life. Remember to take at least 2 days off each week as recovery time. All the Lord asks is, “Are you willing to TRY?”

View some sample exercises here:  http://www.fitness.com/exercises/exercises.php.  Or check out the First Place 4 Health Strength & Flexibility DVD for some great exercises here:  http://bit.ly/1iskueZ

Cooking at Home is Always Healthier...right?

Check out these three things that you could be doing that undermine that idea.

1. Using Too Much Oil

It’s no secret that oil packs a lot of calories—an average of about 120 calories per tablespoon. Some recipes call for an exact amount, but many call for a "thin coating" of oil in the pan. But what exactly is a thin coating? Enough oil to just glaze the pan or half an inch? It’s always a good idea to measure oil, even if a recipe suggests you just estimate how much you need. No measurement in your recipe? Start with a tablespoon and swirl it around. If it coats your pan, then it’s probably enough. Also note that if you’re using a nonstick pan, you can use less oil than if you were using a regular stainless-steel skillet.

2. Eyeballing Ingredients

You might think you have a good idea of what a teaspoon of salt looks like or what a cup of pasta might be or a pound of meat might look like. But it’s always a good idea to measure—even if you’ve made the recipe before. Overestimating calorie-rich ingredients like pasta, oil and meat can really increase the calorie count of your meal. Keep those measuring spoons and cups handy, and invest in a good kitchen scale to ensure accurate calorie counts

3. Ignoring Serving Sizes

If you’re counting calories, chances are you picked your recipe based on the nutritional breakdown. That’s a great start—but be sure to note the serving size! Some recipes simply divide the total calories by the number of servings to provide calories per serving. Other recipes may give you an exact measure per serving, such as a 1 1/2-cup serving of soup, for example. It’s best to break out those trusty measuring cups and spoons so you don’t over- (or under-) estimate portion size.

Are you sabotaging your weight loss with any of these?  Share your thoughts, tips, ideas below in the comments or on our Facebook page - www.facebook.com/firstplace4health

Shameless Plug - You can find a great 5-in-1 measuring spoon in the FP4H online store! - http://bit.ly/1iiiUrA

It's Not In Here

"IT’S NOT IN HERE” is my favorite First Place 4 Health magnet. It should be placed right about eye level on the refrigerator door. What I also need is a sticker to place on my forehead that says “IT’S IN HERE”. Have you ever gone wandering from the refrigerator to the pantry, even to the freezer, trying to find something that would satisfy a hankering for something, but you don’t know what it is? In John 7:37-38, Jesus is attending a festival and there are hordes of people wandering around. On the last and most important day of the festival, Jesus stood up and cried out, “If anyone is thirsty, he should come to Me and drink! The one who believes in Me, as the Scripture has said, will have streams of living water flow from deep within him.”" (HCSB) 

He was talking about the Holy Spirit whom those who believed in him would later receive. That later is now. The moment I received Christ as my Savior, I received the Holy Spirit along with this stream of living water. All I long for, thirst for, and hunger for is right here living within me. Whatever it is we are trying to use to satisfy our souls will never work. Whether it is food, alcohol, achievements or relationships, only Jesus can satisfy my soul. He is water, bread, light and life. What more could I need? He is right here in me. “...make known the glorious riches of this mystery, which is Christ in you, the hope of glory”. Colossians 1:27 (NIV)

~ Vicki Heath

You can purchase this magnet in the online store at www.FirstPlace4Health.com

God Can't Drive a Parked Car

When we travel, we often find that we must drive a rental car. Rental car companies rent clean cars in tip-top working order. While you're renting it, you are responsible for taking care of it, putting gas in it, mileage on the odometer and returning the car in the same pristine condition it was in when you rented it, or pay for the damages. How foolish it would be for someone to rent a car, park it and not drive it, while paying their hard earned money to rent it.

We can think of our body as a rental car the Lord let's us use to move around in on this earth. We need to take care of it, put the right fuel into it, and keep our rental body in good condition. Some of us have the rental body in park, and God can't drive a parked car. The Lord needs us to get it in gear and be moving around for the Kingdom. In which gear are you spending the most time? Some of us are in park; we don't move much at all. Some of us stay in reverse; we can't go forward and stay on track. Some of us are in drive, but we are in low gear. We can't get moving fast. Then there are some that are in full throttle drive . Be heart smart! Start moving!

Jeremiah 12:5, "If you have run with the footman and they have wearied thee how can thou contend with the horses." The Lord gave me this verse of scripture the third week I was in First Place 4 Health. I lost 12 pounds the first two weeks of the program. Even though I had done everything right, I gained four pounds the third week. I was ready to throw in the towel. This was too hard and it didn't work. The Father popped me on the hand with this scripture. He told me that I was just getting started, and if I couldn't take it on this end while I was still a large woman, then I really would not be able to take it on the other end when I got to maintenance. He asked me if I wanted to be able to run with the horses? I said, "Yes, Lord." Then He said, "You have to get it in gear." Move every day; stand rather than sit, and move more today than you did yesterday.  God can't drive a parked car.

These are some things you can do in your daily life to drive, rather than sit.

• Go inside the restaurant and dine, rather than drive through and eat.
• Carry a few bags from the store, rather than use the cart.
• Pick up and hug a child at least three times a week.
• Labor with your hands as much as you can.
• Throw a ball or a Frisbee.
• Do something you did when you were a child. Cut out paper dolls, twirl a hula hoop or play Twister with your kids or grandchildren.
• Do something you have to sit on the floor to do.
• Walk around your neighborhood and talk to your neighbors.
• Turn off the television and get a life outside the tube.

What shape is your body in today? Which gear do you find you stay in the most? What kind of car are you driving? Do you feel like a Jalopy or a Ferrari? Be heart smart! Get in gear, start moving, and that Jalopy body will turn into a Ferrari.

Acts 17:28, "In Him we live and MOVE and have our being."

Do Expiration Dates Matter?

Do you open the fridge, pull the sour cream out, open it and check for fur.  If no fur, you're good to go! That is not the recommended way to check for freshness.  Test your knowledge of expiration date lingo:

Expiration Date means…

1)  Can eat it if it passes the fur test

2)  Can eat it if it passes the smell test

3)  Can’t eat it no matter what

4)  You can eat this for up to 7 days after the date expires

Correct Answer:  #3 - Can't eat it no matter what!

Sell by date means…

1)  You should use it before the date expires or you’ll get food poisoning

2)  This date is so the store knows when to pull it from the shelves

3)  You can eat this for up to 14 days after the date expires.

Correct Answer:  #2 - This date is so the store knows when to pull it from the shelves.  The "sell by" date is the last day the item is at its highest level of quality, but it will still be edible for some time after.

Best if Used by date means…

1)  You should use it before the date expires or you’ll get an upset stomach

2)  You should use it before the date expires or you’ll get muscle cramps

3)  You should use it within one week after the date expires

4)  You should use it as long as it tastes good.

Correct Answer:  #4 - You should use it as long as it tastes good.  This refers strictly to quality, not safety. This date is recommended for best flavor or quality. It is not a purchase or safety date. Sour cream, for instance, is already sour, but can have a zippier, fresh taste when freshly sour (if that's not an oxymoron!)

Guaranteed fresh date means…

1)  This usually refers to bakery items. They will still be edible after the date, but will not be at peak freshness.

 

The only one that matters for safety is expiration date.  And, none of these dates are regulated by any organization.  They are up to the manufacturer.

Here are some other tips for helping you know if something is okay to eat:  

• Milk - Usually fine until a week after the "Sell By" date.
• Eggs - OK for 3-5 weeks after you bring them home (assuming you bought them before the "sell by" date). 
• Poultry and seafood - Cook or freeze this within a day or two.
• Beef and pork - Cook or freeze within three to five days.
• Canned goods - Highly acidic foods like tomato sauce can keep 18 months or more. Low-acid foods like canned green beans are probably risk-free for up to five years. Special Note – Don’t put them in a hot place like a garage or attic.  And if it’s bulging at all – DON’T EAT IT!
• Cereal - Cereal that's stored in a cool, dry place can keep for a year past its expiration date.
• Flour, sugar, rice and cake mixes - Dry good kept in a closed container can last indefinitely (as long as they don’t get wet)
• Canned fruit - Eat canned fruit within 18 months of purchase
• Frozen pizza - Frozen pizza can be kept in the freezer for up to two months after purchase.
• Mayonnaise, ketchup and mustard - A container of mayonnaise that's been opened can stay fresh in your refrigerator for up to two months, unopened, a year in the fridge or two to three months in your pantry.
• Ketchup - If it's been opened, it can last up to a year in your refrigerator or a month if it's in the pantry. Unopened ketchup lasts a year in your pantry.
• Mustard - If it's been opened, it can last up to a year in your refrigerator or in your pantry. If it hasn't been opened, it'll keep up to two years in your pantry.

Battle the Snack Attack

A lot of times, its not our planned meals that are the problem, but rather our snacking in between.  There are lots of reasons why we reach for an unhealthy snack.  We might be anxious or stressed or have low blood sugar.  It might be for other emotional reasons like sadness or loneliness, even boredom.  It can also be lack of planning.  Nutritionists recommend three meals a day and two snacks, so it's not the snacking that's a problem, its our choices (more on that later).

If your reason for snacking is compulsive and you're not really hungry, here are a few strategies you can use to beat the snack attack.

Exercise - It may be the last thing you want to do, but when you feel like reaching for the chips or cookies, tell yourself that you'll do some quick exercise first--walk around the block, do some jumping jacks, work in the yard, etc. The activity will release certain hormones that will calm your cravings and make you feel less hungry.  If you decide after you exercise to go ahead and snack, you'll be more inclined to make healthier choices.

Drink Water - Try drinking a big glass of water. Filling up your stomach might signal your brain that you’re full and help with the cravings. Adding some flavor, like lemon, cucumber, or mint, can help satisfy the cravings as well.

Have a Cheat Meal - Life is all about balance, and as long as you’re making healthy choices the majority of the time, a snack here and there isn't going to hurt you. Some people use a cheat meal in their lives to keep them on track.  It's a mental trick that works for some.When you feel the urge to snack, try reminding yourself of an upcoming cheat meal.

Keep Your Eye on the Goal - Remind yourself why you are doing this. Have it posted somewhere in your home or office where you can look at your inspirations and goals, and really let it sink in why you’re trying to stay on track.

So, you've tried these strategies and realize you still want a snack or, better yet, you are planning your daily  healthy snacks, what are some healthy choices?  There’s a reason we have taste buds. Food is supposed to be enjoyable. It doesn't have to taste like cardboard to be healthy. You might have to experiment a little to find it, but there are plenty of great-tasting, healthy snack options out there that will satisfy your craving. Here are a few.

• apple and peanut or almond butter
• mixed nuts
• blueberries in plain Greek yogurt
• roasted cauliflower dipped in a healthy ranch dip (using Greek yogurt)
• steamed edamame w/chili powder
• bell pepper slices dipped in hummus
• kale chips
• popcorn - spice it up by spraying air-popped popcorn with a little olive oil cooking spray and sprinkle with the spice of your choice--garlic, onion salt, cayenne pepper, five-spice mix, cumin, curry or a small amount of Parmesan.. 
• Cottage Cheese and Berries

Just Get Through the Moment - When cravings hit, your internal dialogue can be like a battle. Tell yourself “I will choose my health in this moment” and it will feel much less overwhelming than “I have to do this forever”.

What if the Cravings Win the Battle -  You ate the cookies, or the chips, or the chocolate bar, or maybe all of the above. Do not give up. Do not beat yourself up. Remind yourself that you are worth being healthy, wipe the slate clean, and start over as soon as possible. Learn from your mistake, use it to teach yourself what your weaknesses are so that you can plan for them in the future.

Making Your Battle Plans

I have been through 18 years of schooling, obtaining various degrees and professional titles. I can tell you that I didn't obtain these degrees by just intending to show up. I didn't get where I am by just thinking about going or saying, “I meant to go. I will get back on it next week.” I had to make it a point to be faithful and attend to reach my degree or title. It is the very same way with health and fitness. You've got to be there faithfully. It’s not just what you do today; it’s what you do every day that gets you to where you are going. You must attend if you are serious about obtaining a new level of health and fitness. You must have a good battle plan.

Before setting out to conquer Jericho, Joshua was given a visible sign from the Lord that he needed to depend more on the Lord’s force and power than on his own military skills. (Joshua 5:13-15) Those of us who are skilled dieters and have knowledge of physical workout and exercise must come to realize this battle belongs to the Lord. God has a different battle strategy in mind this time. The first battle will begin in our mind. Are you willing to take your marching orders from the Lord even if they are contrary to all of your diet books and workout DVD’s? It’s time to set up your own personal battle plan.

You have to come to the point that you understand your physical workout is not only to lose weight, but to become healthy. If you look at your workout as only a way to lose weight, once you get to goal weight you are more likely to quit.

Your workout and exercise time should be a holy time on holy ground with you and the Lord. Exodus 15:13 (KJV) says, “…Thou hast guided them in thy strength unto a holy habitation.” The word “holy” means sanctified or set aside. Your workout time should be a time you set aside with purpose.

Before you begin each workout, your first battle plan should be to say a blessing over your workout. You pray over your food; why not pray over your workout? The blessing in Deuteronomy 28:3-6 says “…You will be blessed when you come in and blessed when you go out.” Blessed when you start your workout and blessed when you finish.

My workout prayer: Father, I give my workout to you. Guide me. Help me to use wisdom in my workout. Protect my body from injury. Help every move I make to be an offering up to you. I thank you Father that I can move.

Spiritual Tip:  Your workout place is holy ground. Take it serious! Do it with purpose! It is the time and the place you are getting into condition for the Kingdom of God!

Physical Tip: Establish a Workout Schedule. Turn mere behavior into a good habit. Motivate yourself to stick to your program by getting a large glass jar. Place the jar in a place of prominence in your home. Every day after you come in from your workout, put a dollar in the jar. If you don’t stick to your schedule you made for yourself, take a dollar out. When your jar is full, go out and buy yourself something special.

"For this very reason, make every effort to add to your faith goodness; and to goodness knowledge; and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; and to godliness, brotherly kindness; and to brotherly kindness, love. For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ.” II Peter 1:5-8 (NIV)

Do you have a battle plan?

Outsmart the Snack Attack

Snacks have gotten a bad wrap.  People have said if you want to lose weight you have to cut out the snacks.  It’s not snacking that’s bad, it’s the usual snack choices---cookies, chips, candy bars, dips----high-fat, high-calorie, very little nutrition.   The truth is your body works best when it refuels every 4-6 hours.  So the best way to fuel your body is to eat three well-balanced meals and two snacks.   Snacking can even help you lose weight by taming your appetite so that you don’t overeat at meals or make poor choices because you’re so hungry. 

Snack Facts

Virtually everyone snacks.  Surveys suggest that 99 percent of Americans snack, and 75 percent do so one or more times each day. How much do we spend on snacking? Candy sales, the largest snack food category, garnered over $13 billion in sales in chocolate alone in 2012. Snacking accounts for nearly 25 percent of daily calories, and by the end of one year the average person has consumed over 22 pounds of snack foods, mostly chips, pretzels, puffs and candy. On the positive side, many of our favorite snack foods now come in low-fat versions. Unfortunately, many of these are still high in calories and low in nutrition.

Healthy Snacking

Snack time can be a great way to get in your daily servings of fruits, vegetables and whole grains. Low-fat dairy foods such as milk and yogurt also make healthy snacks.   Keep a supply of healthy snacks in convenient locations. Concentrate on whole-grain and high-fiber carbohydrates and low-fat proteins. Do whatever you can to avoid those high-fat, high-sugar treats that always seem to show up at home, work and social occasions. Healthy beverages can also be great at snack time; water, fruit or vegetable juice, and low-fat milk are your best choices.

The important thing to remember about snacking is that when you eat is not as important as what and how much you eat. When it comes to weight control, the issue is total calories—not when or how often you eat.

How Common Snacks Stack Up

Snacks	Calories	Fat
Ice cream (1 cup)	~ 300	~ 15 grams
Candy Bar (2 ounces)	~ 250	~ 12 grams
Mixed nuts (1 ounce or 20 nuts)	~ 200	~ 15 grams
Potato chips (1 ounce or 10 chips)	~ 160	~ 10 grams
Microwave popcorn (3 cups)	~ 150	~ 10 grams
Nonfat fruit yogurt (1 cup)	~ 120	0 grams
Baked chips (1 ounce or 13 chips)	~ 110	~ 1 gram
Pretzels (1 ounce or 9 pretzels)	~ 110	~ 1 gram
Fresh fruit (1 medium)	~ 60	Trace
Air-popped popcorn (3 cups)	~ 50	Trace
Vegetable (1/2 cup)	~ 25	Trace

Plan Ahead

Stock your home, office and workout bag with a variety of healthy snacks so you’ll always have something healthy on hand when hunger strikes. Buy several plastic containers, plastic bags, a thermos and an insulated lunch bag or cooler to make it easy for you to carry snacks with you. Keep a special shopping list to help you remember to stock up on healthy snack foods. Instead of looking for low-fat versions of your favorite processed snack foods, choose foods such as whole-grain breads and crackers, fruits, vegetables, rice cakes and low-fat yogurt.

You can find healthy snack recipes in the recipes area of www.firstplace4health.com under the snacks tab like this Healthy Kettle Corn recipe: Healthy Kettle Corn

What is your favorite healthy snack?  Share in the comments below.

Clueless and Busy in Illinois

Since, then, you have been raised with Christ, set your hearts on things above, where Christ is seated at the right hand of God. Set your minds on things above, not on earthly things.  Colossians 3:1-2

I became aware of the hectic nature of my life when I found myself dyeing my hair at midnight! The 20 minutes I had forced myself to stay awake so that I could cover the gray, I had just enough reflection time to day, “My life has been w-a-y too busy for the last week.”

I should have had a clue on Sunday when I left for church at 8:00 a.m. didn't look at the time again until I unglued myself from my computer at 9 p.m.  That was my day of rest, the Lord’s Day.  I should have had a clue, but I didn’t because that is what busyness does--it keeps us clueless in a life void of reflection, quiet, and undisturbed time with God.

But, hey, after all, it was only for a week, and I was doing really important stuff! I was able to keep up with my e-mail and phone messages, go to my appointments, finish my projects, and run errands for my kids. So, what got shorted?

Well, I fell asleep during prayer, “glanced” at my husband, ignored my Bible study, gobbled junk food suppers, and reduced my sleep to deprivation levels. So I didn't hurt anything other than my spiritual, emotional, relational, and physical well being!

PRAYER -- Lord, help me to see my life from your perspective. Slow me down when busyness threatens to sabotage Your plan for me, Father.

JOURNAL ENTRY -- Write down two things that you can let go of today in order to have more quiet time with God.

Barb Lee, First Place 4 Health Leader

Normal, IL

*Taken from the First Place 4 Health devotion book, Living Well.

Our Freebie Friday question of the day is, what can you let go of today so that your health is not shorted -- mentally, spiritually, physically or emotionally?  Answer below for a chance to win a free copy of Living Well.

Click here to answer the question of the day!

Resolve

I have resolved to have 10,000 steps on my FitBit every night when I go to bed.  One night I had to go to bed with only 6200 steps because it was cold and raining.  I planned to go to the church and walk on the treadmill so that I wouldn't be in the same situation again tonight.  Just as I got in the car, I received a text from a friend saying that the church was closed.  I drove to 24 Hour Fitness and found myself in this huge facility with just two other people.  I got on a treadmill and the three TV’s in front of me were tuned to local news.  I was on the treadmill 70 minutes and there was nothing but weather being reported the entire time. It was 32 degrees and all the schools had closed.  I had to giggle thinking that my New England friends must think we are crazy.

While on the treadmill, I was listening to my Scripture Memory music for the Start Losing, Start Living Bible study.  I downloaded the CD to my iPhone and had been listening to the songs for the last two weeks; I have memorized almost all ten verses.  Week 6 is James 4:7, Submit yourselves, then, to God.  Resist the devil, and he will flee from you. 

As I was listening to the song, I was thinking that this is really the core of resolve.  We resolve that we are going to do something or not do something and with God’s help, we succeed.  Cold weather, rain, sleet or snow was not going to keep me from my 10,000 steps.  I resolved that not only was I going to have 10,000 steps, but I was going to make up by the end of the week the 4,000 I had lost the day before.

How many thousands of times have I had the same resolve to eat something that was not a good choice; it didn't matter if it was loaded with sugar and fat, I was eating it!  Resolve is like that.  It can work for us or against us.  Whether we think we can or think we can’t, we’re right! 

Carole Lewis

Test Your Nutrition IQ

1.      Which of the following are true statements regarding sea salt, kosher salt and table salt?

A.    Because of its fine grain, a single teaspoon of table salt contains more salt than a tablespoon of kosher or sea salt.

B.     Sea salt is harvested from evaporated seawater and receives little or no processing, leaving intact the minerals from the water from which it came.

C.     Kosher salt contains no preservatives and can be derived from either seawater or underground sources.

D.    All of the above.          

Answer: D.

Taste and texture are the main culinary differences between these three. Table salt is mined from underground salt deposits, and includes a small portion of calcium silicate, an anti-caking agent added to prevent clumping. It possesses very fine crystals and a sharp taste. The minerals in sea salt flavor and color the salt slightly. Sea salts are usually expensive, it is worth keeping in mind that they lose their unique flavor when cooked or dissolved. Aside from being a great salt to keep within arm's reach when you are cooking, kosher salt is particularly useful in preserving, because its large crystals draw moisture out of meats and other foods more effectively than other salts.

2.      According to the 2010 Dietary Guidelines for Americans, daily fat intake should be between:

A.    0 to 10 percent of calories

B.     10 to 20 percent of calories

C.     20 to 35 percent of calories

D.    35 or more percent of calories

Answer: C

Most of your 20 to 35 percent of daily calories (44 to 78 grams in a 2,000-calorie diet) should come from healthy oils (mono- or polyunsaturated fat sources). Saturated fat should be limited to 10 percent (22 grams in a 2,000-calorie diet) or less. Because of its role in promoting heart disease, you should keep trans-fat intake (and intake of partially hydrogenated oils) as low as possible.

3.      True or False: White vegetables offer little nutritional value; only brightly colored vegetables are nutrient powerhouses.

Answer: False.

Vegetables of every color offer nutritional benefits, even white ones. White cruciferous vegetables, such as cauliflower, contain many of the same compounds that have been linked to cancer prevention found in other, more colorful cruciferous vegetables like broccoli or Brussels sprouts. The compounds that give onions and garlic their pungency have been linked to prevention of certain cancers in laboratory tests. Don’t discount white-fleshed potatoes, either. They are a good source of potassium, vitamin C, and, fiber, when eaten with the skin.

4.      Which of the following foods contains the most fiber?

A.    ¼ cup of black beans

B.     A turkey sandwich made with 2 slices of whole-grain bread

C.     1 prepared packet of instant oatmeal

D.    1 small pear

Answer: D.

Just one small pear provides you with 5 grams of fiber – not bad! You need approximately 14 grams of fiber for every 1000 calories you consume – for most adults that’s anywhere from 21 to 38 grams per day. A half-cup of black beans would provide you with 7.5 grams, so be sure to add some to your next salad, soup, or casserole. Whole grains like whole-wheat bread and oatmeal are, of course, another source of fiber – just not as much as the pear.

5.      Match the proper serving size to the correct visual reference:

Closed fist                         3-4 ounces of meat

4 dice                                 1 teaspoon of fat

Cupped hand                    A serving of fruits or vegetables

Open palm                         A serving of whole grains

Tip of thumb                     1.5 ounces of natural cheese

Answer:

Closed fist = A serving of fruits or vegetables

4 dice = 1.5 ounces of natural cheese

Cupped hand = A serving of whole grains

Open palm = 3-4 ounces of meat

Tip of thumb = 1 teaspoon of fat

6.      True or False: Within 30 to 60 minutes is the ideal time to eat after exercise.

Answer:

True. As you exercise, tiny tears form in your muscle tissue. It's a natural process that results in more toned muscles as they repair and strengthen. Exercise also causes your body to use glycogen, a form of glucose the body stores in your muscles to meet short-term energy needs. Eating a small snack 30 to 60 minutes after a workout is the most beneficial time to help your muscles recover and to replenish the body's nutrient stores. Good post-exercise snack options include 1 cup of low-fat milk, which provides lean protein to repair muscles, and a piece of fruit for carbohydrates to restore glycogen. 

Erin DuBroc, MPH, RD, LD

How did you do?

Deliberate Act of Kindness

There are five commitments that are part of the First Place 4 Health 40 Days of Passion.  One of the five is, "Engage in an intentional, deliberate act of kindness towards another individual every day."

One small thoughtful gesture can change someone's day.  Kindness as an attitude is infectious. Let's inspire others by our example and fan that flame with our own deliberate acts of kindness.  Even if you are not part of the 40 Days of Passion, you can still participate in our Friday Freebie.  Just share your deliberate act of kindness below and we'll draw a random winner from all responses to receive a free copy of our newest Bible study, Start Losing Start Living.

It's not too late to join the 40 Days of Passion, where in holy observance of the death and resurrection of Jesus Christ, we willingly surrender ourself, body, mind and spirit, to the Lordship of Christ for the next 40 days.  For more details,  go here: Facebook/40DaysofPassion

To order Start Losing Start Living, on sale for $16, go here:  Start Losing Start Living



Click here to share your act of kindness!

Tips for Cooking in a Slow Cooker

• Spray the inside of the slow cooker with cooking spray for easy cleanup. 
• Root vegetables such as carrots and potatoes take longer to cook, so cut these vegetables into small pieces or thinly slice them and place in the bottom of the slow cooker for best results. 
• Remove the skin from poultry, and trim excess fat from meats to help reduce fat in the finished dish and cut down on calories. 
• Thaw frozen vegetables or rinse them with warm water to separate before placing them in the slow cooker. Adding frozen vegetables will lower the internal temperature, and the dish will take longer to cook.

Kick up the Flavor
Over long cooking, some dishes may lack flavor, but some extra preparation steps can be worthwhile. Brown most meats first. Though it isn't necessary, browning often enhances flavor, and fat is decreased. Dredging meat or chicken in flour, browning, then deglazing the pan with wine, a little vinegar, or broth and adding that to the pot can make quite a big difference in flavor. For the best color and texture, ground beef is best browned before using, except in meatloaf or other similar dishes. To simplify preparation, brown ground beef, drain, and freeze in batches for your slow cooker meals. To make a flavorful sauce or gravy from your cooking liquid, first make a roux of flour and water (roughly 1 tablespoon of each for each cup of liquid) in a medium saucepan. Skim the fat from the cooking liquid in the slow cooker then add the liquid to the roux. Simmer, stirring, until the sauce is thickened and reduced. Serve with or over meat and/or vegetables. You can also add cornstarch dissolved in water (1 or 2 tablespoons cornstarch to 2 or 3 tablespoons cold water, depending on amount of liquid) directly to the slow cooker near the end of cooking to thicken the liquids.

Time Guidelines for Slow Cookers/Crockpots

Conventional Recipe              Low (200°)                          High (300°):

15 - 30 min                                    4 - 6 hrs                                   1 1/2 - 2 hrs

35 - 45 min                                    6 - 10 hrs                                 3 - 4 hrs

50 min - 3 hrs                               8 - 18 hrs                                 4 - 6 hrs

Cheesy Chicken Casserole

Serves 6

1 8-ounce package egg noodles

2 cups diced cooked chicken

1/2 cup diced celery

1/2 cup diced green pepper

1/2 cup diced onion

1 4-ounce can mushrooms

1 4-ounce jar pimiento

1/2 cup parmesan cheese

1 cup cream style 2% cottage cheese

1/2 cup grated 2% Cheddar cheese

1 can cream of chicken soup

1/2 cup chicken broth

2 teaspoons melted butter

1/2 teaspoon basil

Cook noodles for half the time according to package directions and drain and rinse thoroughly. In a large bowl, combine remaining ingredients with noodles until well mixed. Pour mixture into crockpot coated with vegetable spray. Cover and cook on low for 6-8 hours or high 3-4 hours.

Tracker: 4-oz eq. meat, 1-1/2 oz-eq. grains, 1/2 cup vegetable, 1 tsp. Oil

Do you have a great recipe for the slow cooker?  Send it to recipes@fp4h.com.