Hello Fit Folks!

Prayer for the Week:

O heavenly Father, who hast filled the world with beauty; Open our eyes to behold thy gracious hand in all they works; that, rejoicing in they whole creation, we may learn to serve thee with gladness; for the sake of him through whom all things were made, thy Son Jesus Christ our Lord. Amen

Taken from BCP

I've heard from several that they are enjoying seeing the POUNDS come off and their ENERGY levels go up. Others are still struggling to make exercise a part of their regular routine. No matter where you are on this continuum, you have the opportunity to make great changes in your life. Keep at it!   "Every step you take makes the next step easier." 

Readiness for Action: It is difficult to accomplish a successful behavior change (going to the gym, losing weight, eating more veggies, not getting stressed at boss or kids, walking daily, etc), especially if you are not ready to commit to a change.  Ask yourself these key questions to determine your readiness to change.

1. I have chosen a target behavior that I will be able to measure or count.    YES    NO

2. Changing the behavior is important to me.       YES    NO

3. I have a positive attitude about my ability to successfully change this behavior.   YES    NO

4. I am likely to be healthier or live in a healthier environment if I change this behavior.    YES     NO

5. If necessary, I am able and willing to spend the money necessary to help change the behavior.   YES    NO

6. I am willing to devote the time necessary to change this behavior.   YES     NO

7. I can identify others who will provide support for my behavior change.    YES    NO 

Nutrition Tip: The SNACK ATTACK!

Did you know that 75% of women and men eat at least one snack a day? Some think snacking equals weight gain. Not necessarily true. As long as you balance the amount of food you eat, watch your portion size, and choose foods from the bottom of the Food Guide Pyramid (whole grains, fruits and vegetables) then it can be HEALTHY and a great way to RE-ENERGIZE after your workout. 

Here are some tips:

* Choose snacks for variety.

* Snack when you are hungry...not bored or frustrated.

* Make snacking a conscious activity so you don't overeat. (CAREFUL when watching TV)

* Eat snacks well ahead of mealtime....2-3 hours.

* Match your snack calories to your activity level....DON'T OVER DO IT.

* Keep snacks LOW in FAT and SUGAR.

* Plan ahead...keep some snacks in your office to take the hunger edge off. 

Some snack ideas for the office:

Dry cereals(look for high fiber options); Boxes of dried fruits, like raisins; Instant oatmeal; Single serving fruit cups; or fresh fruit; Whole wheat crackers(Triscuits)

To fight the sweet tooth:

Low fat pudding

Fig bars

Graham crackers

Frozen yogurt

Vanilla wafers

Frozen juice bars

Sorbet

Source: American Dietetics Association 

FITNESS TIP:

http://www.ideafit.com/newsletter/fit_tips/fit_tips_10_05_06_03.asp

Whether you are a sports participants, musician or simply casual computer users, you may suffer from an upper-trapezius strain (shoulder/upper back area), a common repetitive stress injury.  Click on the above link for exercises to help alleviate tension. 

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Have a healthy week!! 

Recipe of the Week:

Easy Baked Chicken

About 3-4 boneless chicken breasts

juice of two lemons

1/4 cup butter

pinch of thyme or Italian seasoning

Cover and cook 45 minutes.

Closing Prayer:

Heavenly Father, help us to remember that You made us in Your image.  We come in all different shapes and sizes, but we need Your help to remember to take care of this temple You gave us, with the same care and love that we take care of other aspects of our spiritual, social, mental and physical life.  Amen.