Dear Friends in Christ Walk III! Welcome to week two.

Dear Pedi-costals!:) (Thank Andy Gurkin for this great play on Words!)

Prayer for the Week:

Almighty God, whose blessed Son was led by the Spirit to be tempted by Satan: Come quickly to help us who are assaulted by many temptations; and, as you know the weaknesses of each of us, let each of us find you mighty to save; through Jesus Christ your Son our Lord, who lives and reigns with you and the Holy Spirit, one God, now and forever Amen.

--Taken from Forward MovementÕs Calendar of Daily Purpose and Prayer

I know that some of you are still struggling to make it to the gym or to the track, or even to buy your pedometer. In the beginning, that can be the hardest goal to achieve. Getting into the habit or even wanting to workout are hard challenges. Once you start though, you will notice a difference in your energy level, your attitude, and eventually your fitness level. Go for it!! Consider getting a friend, loved one or partner to join you in our journey. Our shared experiences during walks can enrich the soul and our spiritual understanding of each of our relationship with God. For those of you who have done Christ Walk in the past, consider re-forming your walking groups to for accountability to someone else, or to develop a support group for the changes you are making. Both spiritual and physical changes require repetition. This can be boring over time. Have a partner or support group allows us to get encouragement from others and develop these life long habits. Modeling others good behaviors creates ways for us to take care of the temple God gave us: our bodies. If we are made in GodÕs image, wouldnÕt you give it the same care and love that you do for other aspects of your spiritual life?

MOTIVATION: "True enjoyment comes from activity of the mind and exercise of the body; the two are ever united."

-   Humboldt 

NUTRITION TIP: Regular vs. Whole Wheat Pasta

If you are choosing whole wheat pasta to boost nutrients, consider this: in the end, neither outshines the other when it comes to vitamins or minerals. The difference is in the fiber; whole wheat has more than three times as much. This provides a heartier, nuttier taste - and leaves you fuller longer. Also keep in mind: Whole wheat pasta is more absorbent, so may need extra sauce. Check out the specs below for more info!

Enriched White Pasta    Whole Wheat Pasta     

(2-oz serving)    (2-oz serving)  

211 calories      198 calories    

7 grams protein   8 grams protein 

27 milligrams magnesium 82 milligrams magnesium     

1.4 grams fiber   4.7 grams fiber 

158 micrograms folate   32 micrograms folate  

Two ounces of dry long pasta bunched up in your hand, such as spaghetti, thin spaghetti, linguine or vermicelli, is about the same size as the diameter of a quarter. Two ounces of dry pasta yields about 1 cup of cooked pasta (two servings).

FITNESS TIP: GADGETS & GIZMOS PEDOMETERS

The pedometer craze is everywhere. To get started with your pedometer, wear it for a week (7 days) and track you daily steps. Add them up, then divide by 7 to get your daily average. Why? So you know when you are doing less, or more steps. The use of pedometers to keep track of your steps is a growing trend. The going rate for pedometers seems to be around $10 -25.00.

Pedometers measure the up and down motion of your body as you walk. A spring-set horizontal arm makes and breaks an electrical circuit, which gets the numbers turning. With some models you can hear the clicks. Electronics give pedometers up-to-date bells and whistles, but the actual mechanics of measurement date back thousands of years.

The most basic electronic models, on the other hand, have nice big numbers and measure up to 99,999 steps. They may count only steps, but that's the most accurate measure you can get and the standard is gaining popularity as a fitness program. A 10,000-step plan roughly equals the amount of exertion the U.S. Surgeon General recommends: 30 minutes a day. HOWEVER - do not be frustrated if your daily average is below that. We all need to know where we are starting...in order to make reasonable goals!

Initial goals: adding 10% of your daily average. Yes, it is really that simple. Strategies for making it happen: take the stairs, part further away, walk to get your mail, add 10 minutes to your evening walk. These are just a few ideas - what will YOU do??

Despite some of their quirks, pedometers offer exercise-impaired people a big advantage because they give instant feedback. They become tools for encouragement, motivation and confidence building.

RESEARCH: Take a Vision Break From Your Computer

To reduce eyestrain and fatigue from working on a computer, take a vision break every 20 minutes or so and look at an object 20 feet or more away to relax your eye muscles. Blink your eyes frequently to keep them lubricated. Also alternate your computer work with non-computer tasks to give your eyes a rest. What are you waiting for - take this opportunity for a computer break!!

Source: U.S. Occupational Health and Safety Administration, http://www.osha.org.

Recipe for the Week:

Puttanesca Pasta Sauce

Ingredients:

      1 Tbs. olive oil

3 cloves garlic, minced

½ tsp crushed red pepper

6 anchovies, rinsed

1 large can whole tomatoes

2 Tbs. Capers, rinsed

½ c kalamata olives, chopped

 

1.   Heat skillet to medium

2.   Add 1Tbs. olive oil, garlic and red pepper- gently simmer for about a min.

3.   Add anchovies to pan and mash into garlic for 2-3 min. Use back of spoon and they should blend right into sauce.

4.   Add can of tomatoes. Crush the tomatoes in your hand and pour in the extra sauce. Add capers, olives and a pinch of salt and pepper.

5.   Simmer about 10 min. EnjoyJ

Makes enough for about a 1 lb of spaghetti (4-6 servings)

Closing Prayer:

Heavenly Father, Thank you for all the blessings of this day--especially we give thanks for walking with us during our Lenten discipline.  We praise you for all the beauty that surrounds us and the changes that have taken place within us.  Help us to stay the course through your Son, Our Savior Jesus Christ.  Amen.