Dear Friends!

Prayer for the Week:

Almighty and eternal God, so draw our hearts to thee, so guide our minds, so fill our imaginations, so control our wills that we may be wholly thine, utterly dedicated unto thee; and then use us, we pray thee, as thou wilt, and always to thy glory and the welfare of thy people; through our Lord and Savior Jesus Christ.  Amen.

Taken from BCP

Congratulations on your Lenten Journey!  I hope that you met your step/fitness goal over the last several weeks and I hope you continue to walk your physical and spiritual journey throughout the church year.

It has been my pleasure sending emails to you every week.  I have hopefully increased your awareness and knowledge about fitness and nutrition.  I know that it is has been a challenge to get those steps in each day.  My biggest tip to you now is to KEEP GOING!!  Exercise and good nutrition are key for long term health so stay active and stay fit!    

MOTIVATION:  Where there is a will, there definitely is a way.   We saw some amazing results with the program.  Keep the will strong and anything is possible.

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."

- Vincent T. Lombardi

Too reinforce your knowledge...

FITNESS REVIEW: The Benefits of Physical Activity and Exercise Physical activity (and exercise) is a cornerstone of a healthy lifestyle. Not only does physical activity make you look and feel better, but it is also critical for improving your health and extending your life. Being active significantly lowers your chances of developing potentially fatal illnesses, including heart disease, diabetes and cancer.  It reduces stress and clears the mind to focus on our spiritual and family priorities. In addition, remaining active throughout your life can help you stay healthy and disability-free as you age.

Here's a rundown on the benefits you can expect from regular activity:

      *     Lower risk of early death

      *     Lower risk of heart disease

      *     Lower risk of high blood pressure (If your blood pressure is already elevated, you can expect it to drop.)

      *     Better weight control

      *     Lower risk of diabetes

      *     Lower risk of colon cancer

      *     Increased bone strength

      *     Improved balance

      *     Lower risk of depression and anxiety

      *     Increased energy level

      *     Overall sense of well-being

Components Of A Basic Exercise Program

A well-rounded exercise regimen should include activities that develop the three major areas of fitness: resistance training, aerobic activity and stretching and flexibility exercise. Below are the starting points for a basic fitness program:

      *     Resistance (strength) training. Try to perform about 20 minutes of  full-body  resistance training (such as lifting barbells, doing calisthenics that require working against your body weight or using weight machines) twice a week. A basic program would include eight to 10 different exercises using the major muscle groups of the legs, trunk, arms, chest and shoulders.

      *     Aerobic activity. Incorporate 30-45 minutes of brisk walking (or its equivalent) on all or most days of the week.

      *     Stretching and flexibility exercise. Perform 10 to 15 minutes of stretching at least two times a week. A basic stretching routine would include eight to 10 exercises working all the major muscle groups.

How Hard Should You Work?

To gain the benefits of aerobic activity, you need to work hard enough to rev up your breathing and heart rate. However, today's emphasis is on longer and more frequent sessions of moderate activity, rather than on few bursts of high-intensity exercise, as recommended in the past.

There are a number of reasons for this shift. First, it appears that to reduce your risk of disease, your total quantity of aerobic activity is more important than the intensity of that activity. In addition, moderate activity is safe for just about everyone, whereas vigorous pursuits, such as running, carry a higher risk of muscle and joint injuries. Also, high-intensity activity may place too much stress on the heart, especially for individuals who are middle-aged or older or who have cardiovascular disease.

So, how can you tell what is moderate exercise? One of the best ways to judge your level of exertion is also one of the simplest – pay attention to how you feel. The earmarks of moderately vigorous activity include deeper than normal breathing, a faster heartbeat and, at the higher end of this range, light sweating. If you find that you are gasping for breath, your heart is pounding or you are perspiring profusely, you have exceeded the moderate level and moved into heavy exertion.

You can also gauge how hard you are exercising by measuring your heart rate. Moderate exertion falls in the range of 50 percent to 80 percent of maximum capacity. To get an accurate reading, it is important to count your heartbeats while you are still exercising, because your pulse goes down rapidly as soon as you stop.

Source: www.intelihealth.com

NUTRITION REVIEW: A review of the nutrition basics.

Healthy Eating Tips

Here are some tips for healthy eating at home, work, and elsewhere.

Start your day off right!

      *     Eat breakfast!

      *     Drink 100% fruit juice (canned, from a carton, or freshly squeezed) with breakfast, or take a can to drink at work.

      *     Spruce up your breakfast-a banana or handful of berries will liven up your cereal, yogurt, waffles, or pancakes.

      *     Take a piece of fruit to munch on during your commute.

Wouldn't it be easier to eat something if it was right in front of you? An easy way to make fruits and vegetables more accessible to you is to make sure you buy them. Make sense, right? So when you go grocery shopping, hit the produce section first. Then keep bowls of fruit on the kitchen table and counter. Now that you've bought them, eat them.

Baked potatoes, corn on the cob, bread. What do these items often have in common? We cover them with butter, right? And if we're not careful-and we aren't all the time-we don't realize how much we actually use. If you must use butter and margarine, use them sparingly. Even better, switch to reduced-fat margarine or try jelly on your bread, bagels, and other baked goods.

Use "lite" or low-fat dairy products (e.g., milk, cheese, yogurt, or sour cream). Use in recipes and/or drink 1% or skim milk. You'll still get the nutrients and taste but not the fat.

When you make or buy a salad, a little bit of salad dressing goes a long way. Measure 1 tablespoon of dressing and toss well with your salad. The dressing coats the salad instead of drenching it. For even more flavor, sprinkle the salad with lemon pepper before adding dressing. Even better, use light or fat-free salad dressing. The same principle applies when using condiments, a little mayonnaise is all you need. Or use the light or fat-free kind.

If you like to eat meat, there's no reason you have to give it up. But you can help reduce fat by choosing the leanest cuts such as beef round, loin, sirloin, pork loin chops, turkey, chicken, and roasts. All cuts with the name "loin" or "round" are lean. And if you cook it yourself, trim all visible fat and drain the grease.

What can we say about fried foods? They taste great, but are not great for you. They're high in fat. We've come up with a few suggestions that will save your arteries. Use oils sparingly (try olive and canola oils). Bake chicken without the skin. Substitute a potato for french fries.

Why do we eat snacks? They taste great, they're easy, and they satisfy our sweet and salt cravings. And, let's face it, crunchy food is fun. So why not make your own snacks by packing healthy, quick, and easy-to-grab foods such as little bags or containers of ready-to-eat vegetables (e.g., celery sticks, cucumber wedges, and cherry tomatoes). Or make healthier choices on snacks that are store bought, like pretzels. Keep them with you in your briefcase, office, car and home.

If you're like most people, no matter how much you've eaten at dinner, there's always room for desserts and sweets. "I'm stuffed. Couldn't eat another bite. What's that? You've got ice cream? Well, okay." You can still say "okay," just:

      *     Cut down on the portion size and how often you eat these items.

      *     Substitute low-fat or fat-free baked goods, cookies, and ice cream. They still taste great.

      *     Choose fruit. It tastes great, is filling, and provides energy.

One word of caution: just because something is fat free or low fat doesn't mean you can eat as much as you want. Many low-fat or nonfat foods are also high in calories. Eat everything in moderation.

You're in a restaurant or ordering in. When the food arrives, it's piled so high you think there's no way you can finish it. Sometimes it tastes so good you can't stop. But then you're too full. Typical restaurant servings are often twice the size of a single serving. Try this: When dining out or ordering in, ask for half of a serving or a "doggy bag." That way you won't be as full, and you can have some tomorrow.

Fast food combines two of our favorite desires: things in a hurry and food. Unfortunately, it also tends to combine a lot of fat and calories. But it doesn't have to if we're careful. You can still get food in a hurry, but try these suggestions.

      *     Order a lean roast beef sandwich.

      *     Order grilled chicken sandwiches and do the fixings "your way."

      *     Keep the portions to regular and small. No "double" anything or "going large."

      *     Order items without the cheese.

Source: www.cdc.gov

It has been my pleasure working with you to meet your fitness goals!  Stay active, stay fit, and stay healthy! You have a strong foundation of knowledge and 7 weeks of starting towards a healthier you.   Keep up your will and stick with it!!

SPIRITUAL REVIEW:

Use your exercise time as a time to connect with prayer.  The repetitive motion of exercise helps form a pattern that is helpful in meditative prayer and working through concerns.  Incorporate prayer into your walk and it will develop a meaningful exercise period.  The connection between mind, body and spiritual health is undeniable.  We should feed all three components to ensure holistic well being.

All the best,

Anna

Recipe of the Week:

Hummus

16 ounce can of chick peas, drain and reserve liquid

juice and zest of one lemon

2 small garlic cloves

1/2 tsp salt

1 heaping tablespoon Tahini

Blend to right consistency.  Add fluid from chick peas to thin.  When it's right, drizzle in a little olive oil and blend again.

 

Closing Prayer:

Thanks for the fellowship.  Thanks for the opportunity to find favor in your sight.  We hope we have pleased you in our efforts.  Thank you for the Lenten Season to offer us a time for reflection and spiritual growth. We praise you for beautiful sunrises and sunsets and for all the other glorious, simple miracles that we often take for granted.  Thanks for your son, Jesus.  We praise your Holy name and the breathe of the Holy Spirit within us.  In Christ's Name, Amen.