This
Summer we want to encourage you to live a healthy lifestyle by
eating healthy, exercising and getting outside to have fun in
the sun! We also want to start encouraging your kids to do the same,
so we are going to be adding some new features to the newsletter and the
website next month, just for kids!
In this month's newsletter, we are
introducing a new columnist
and Chef, Mathew McIntyre, Chef4Jesus.
We hope you enjoy his column, his recipes and expertise. He is more
than happy to answer your questions on cooking, nutrition and meal
planning.
We have new designs at our
Cafepress store for the Summer! Colored T-Shirts, Shorts, Visors,
New Coffee Mug designs and more. You can see a small sample
below and if you are subscribed to our "New Products"
newsletter, you will see them all within the next week. Don't want
to wait? You can go to the site and see them today! There are
lots of things for everyone and with Father's Day just around
the corner you may want to take
a peek.
What
you are about to read may make a huge difference to your future
health! Being well rested is essential to our wellbeing and is a
major key in living an energetic lifestyle.
Here
are some of the benefits of a good night's sleep:
-
You will look and feel your best.
-
Relating to others will come easier with enough rest.
-
You'll be a safer driver and be less likely to fall
asleep at the wheel.
-
More alertness and creativity on the job will be a
major benefit.
-
You'll feel less stressed.
-
There'll be an increased ability to fight off illness.
-
You'll enjoy life more.
Here
are five keys to
getting a better night's sleep:
1.
Set your body clock.
Choose
a bedtime schedule by deciding how many hours of shut-eye you need
and try to stick with it. That's because we are all creatures of
habit.Try not to
oversleep too often because this tends to throw your body clock off.
If you are tired, try taking a short nap. However, it should not be
longer than about one half an hour because more time than that and
you will wind up not being able to fall asleep that night.
2.
Be wise about eating and drinking.
Drinking
too much fluid in the late afternoon and evening can cause you to
wake up in the middle of the night to trot off to the bathroom. Also
consuming food and beverages that contain caffeine before bedtime
can cause you to toss and turn for hours. So it would be wise to
avoid coffee, tea,
soft
drinks and chocolate before going to bed. However, a hot
non-caffeinated drink can relax you.
3.
Prepare your sleeping environment.
You
have control over a number of factors in your sleeping environment
that will make or break a good night's sleep.One
of them is the temperature of your bedroom. Adjust
the temperature of your bedroom so it's conducive to sleeping. It's
usually best to have your room a little on the cool side,but be sure
you have enough blankets on your bed.Another environmental issue is the darkness of our
bedrooms. Many people prefer sleeping when it's totally
dark, so turn off the lights except for night lights.A
key bedroom environment factor is your bed.
Purchase the best mattress you can afford since you'll spend a large
proportion of your life on it.Quiet
is very important to our rest. Try to keep the noise down.
If that's impossible, consider using ear plugs. Play calming music
and avoid watching television just before bedtime.
Violent scenes can lead to sleeplessness and violent dreams!Design
your bedroom to be a peaceful sanctuary in your home. Separate
your work from the bedroom area so your body knows the
bedroom is a place to rest--not
work.
4.
Prepare yourself physically, emotionally and spiritually for
bedtime.
There
are a number of steps you can take before going to bed to prepare
yourself physically. Slowly stretching before hitting the sack can
help you relax. Regular exercise during the day will enhance your
ability to fall asleep. Taking a warm bath - not a shower - can be
helpful too. If you are still tense, a back massage can help you
relax. Wear comfortable nonbinding clothing. Here's the most
important thing you can do once you've hit the sack - let go of the
day's worries. Bedtime is a bad
time
to dwell on problems since worry can keep you tossing and turning
for hours! I've found that reading the Bible and praying before
going to bed is a wonderful way to end the day. Then I can truly
relax and lay down my problems. My sleep is much sweeter and so are
my dreams!
5.
Seek specialized help if needed.
A
medical condition could be preventing you from getting your full
rest at night. See your doctor if you have continuing difficulty
with falling asleep. Usually it's not wise to take sleeping pills
since they can become addictive. They also interfere with the body's
own inner sleeping rhythm.
Here
are three organizations that offer specialized help:
The
suggestions in this article have been listed to help you get a
better night's sleep. Now try putting them into practice and enjoy a
more rested and energetic lifestyle.
Obesity is on the rise among the citizens of our
United States
. According to the American Obesity Association, severe obesity is
now at 4.7%. That number is up from the 2.9% reported in the
1988-1994 National Health And Nutrition Examination Survey conducted
by the Centers for Disease Control and Prevention. Among adults who
are 20 years old and older, 64.5% are overweight, and 30.5% are
considered obese.
Women take the lead in the number of those who are considered
either obese (34%) or severely obese (6.3%). Men lead in the number
of those who are considered merely overweight (67%). And, the number
of children in the
U.S.
who are either overweight or obese is also on the rise. In fact, at
least twice as many American children are now overweight than in the
1960's.
Obesity can be attributed to several factors.
Although genetics,
glandular disorders, and/or a slow metabolism may play a role in
being overweight or obese, excess food consumption and lack of
physical activity remain the primary causes for people struggling
with their weight.
America
has become a sedentary society, which thrives on high-calorie,
high-fat, low-nutritional fast-food. If one combines an inactive
lifestyle with a high in fats and calories diet, one's chances of
becoming overweight greatly increases. This seems to be a major
problem in our country. And, according to the American Obesity
Association, studies have shown that obesity has increased among
people of all education levels (with the highest increase among
those with less education) and in all geographic regions of the
U.S.
Obesity increases one's risk of illness and serious
diseases,
such as heart disease and diabetes. It also increases one's risk of
early death, as a result of such diseases. In addition, obesity puts
an individual at higher risk for impaired mobility. And, those who
are overweight or obese tend to be discriminated against in school
or the workplace and are often socially shunned. They often lack
self-confidence, too, as a result of the appearance of their bodies.
It's never too late, however, to make lifestyle changes to combat
weight problems!
If most cases of obesity arise from too little
exercise and too much caloric consumption, then two ways to change
one's lifestyle would be to consume fewer calories and to get more
exercise!
Although
dieting alone can lead to weight loss, it usually causes the weight
to be lost in lean tissue, instead of in fat tissue alone (And,
skipping meals is definitely NOT a recommended method of losing
weight). Studies have
shown, however, that combining balanced, nutritious,
moderate-calorie meals with regular exercise can lead to loss of
body fat (Loss of no more than 1-2 pounds per week seems to
be ideal).
The best way to maintain control of body fat is to
set realistic
goals, which incorporate aerobic activity, such as walking, jogging,
swimming, and any other activity that can be sustained for at least
30-60 minutes. These activities work best when engaged in 5-6 days
per week, according to Charles B. Corbin and Ruth Lindsey, in their
book Concepts of Fitness and
Wellness, Vol. II. More vigorous exercise can be beneficial as
well, but many people cannot keep up with vigorous exercise for
extended periods of time. Therefore, less vigorous activities, which
can be maintained for longer periods, are better for fat control.
Implementing strength training
into one's exercise routine can
also be effective in maintaining one's desired body composition.
Through strength training, muscle mass is increased. An increase in
muscle mass or lean body mass allows more calories to be burned when
the body is at rest. In turn, the body develops a higher metabolic
rate, which promotes the burning of more fat. Also, for those who
have more muscle mass, more calories are burned when engaged in
physical activity.
By
setting goals that are within reach, by exercising regularly, and by
eating healthy, balanced meals, the
Battle of the Bulge CAN be won!
It won't happen overnight, however, changing one's lifestyle for a
lifetime can produce lasting results.
What
if I were to tell you that most if not all of the cardiovascular
exercise you do was worthless? Well, guess what… over fifty percent of
the people who perform cardio in an attempt to burn fat are wasting
their time… hours and hours of it. Are you one of them?
Before you call me crazy, let me explain. I'm not saying that
cardiovascular exercise can't or doesn't burn fat; it's just that most
people are not performing the right type of cardio workouts. Before I
get into the details, let me first cover some of the basics. Just like
anything in life, if you want to be successful you must do two things:
1. Know what you're doing (or learn); be knowledgeable 2. Have a plan
(detailed/well thought out). Know how cardio exercise affects your body.
Well, I'm going to make sure that after reading this today you will be
able to do both. So let's start with your knowledge. It's critical that
you understand how your body works and what happens when you exercise.
The human body is constantly burning a mix of fuels or energy sources:
fat and glycogen. Glycogen is energy stored in muscle cells that is
primarily used during intense muscle contractions. Some examples of
these intense muscle contractions would be strength training, running,
hard physical work, etc. So basically, during low to moderate activity
levels, your body first uses what's in the blood stream and then uses
primarily fat.
When you are highly active, you use more glycogen and less fat. You are
probably wondering what all this has to do with your cardio workouts …
right? Well, it has a LOT to do with it.
There are different benefits of different levels of activity. Let me
explain to you the system I use, why I use it, and why it's the most
effective for me.
I recommend three basic levels of
cardiovascular exercise:
Level 1: Long easy workout (i.e. walking 60 minutes) Level 2: Moderate intensity / moderate time workout (i.e. fast
walk 45 minutes) Level 3: Short, hard workout (i.e. running 20 minutes)
NOTE: It doesn't matter what activity or piece of equipment you choose.
All that matters is that you get to the desired level.
Here what happens at each of the three
levels:
When exercising at the Level
1 pace, your body burns more
calories from fat, however the total number of calories is small. In
order for you to burn a lot of body fat at the easy level you would need
to do it for hours at a time. Not too practical is it? This is not to
say there aren't benefits because there are—it's just not the best
choice when it comes to fat loss. The primary benefit of this level of
exercise is increased blood flow and circulation, which means you'll
feel better, you'll recover more quickly, and you'll be healthier in
general.
Now on to Level 2.
At this level, you burn more calories but less are from fat. Moderate
work will result in a larger increase in metabolism than the easy Level
1 and will last 2-6 hours in most cases. You also get the benefits of
increased blood flow, but you also have to remember that it's a bit more
stressful than Level 1. The main benefit, or I should say possible
benefit is increased endurance (cardio/respiratory) if your workouts are
progressive (challenge the body's systems to work harder over time
nearly each workout if possible).
OK, you’ve reached Level 3.
At this level, you burn the most calories per unit of time. You also
burn less fat during the workout, but the plus side is you deplete
muscle glycogen, which means you'll be les likely to store
"new" fat because any excess calories will be stored in the
muscles instead. This typed of workout also results in the largest
increase in metabolism, which will generally last 4-24 hours or more.
The Level 3 workout is by far the most
effective when it comes to fat loss for four reasons:
·Burn more calories in less time
·Largest increase in metabolism
that lasts the longest
·Helps to add and maintain muscle
tissue
·Depletes muscle glycogen
which means you're less likely to store new fat
So what's your goal? As you can see, there are
benefits at each level and how often you perform each workout should be
based on your goals. You can get the benefits of all three but you must
be cautious in how you structure your program.
Here are some general guidelines to
follow:
What's
My Target?
To find your heart rate training target, take 220, then minus your
age to find your maximum heart rate (this is the number you
should not go over!).
E.G. If you are 35 your max heart rate is:
220 - 35 = 185 bpm (pulse rate)
Your training zone will be somewhere between 50-90 percent of your
maximum.
E.G. If you are training at 70% (ideal) then your zone would
be:
So to recap, you really need to know what your goals are, and what
levels you need to be at and how often.
NOTE: If
you are on blood pressure regulating medication you should first consult
with your doctor and reduce the numbers by 10 each. If you are not
currently exercising or have not exercised at the different levels
before I advise you build up your intensity slowly.
Jesse Cannone is a certified
personal trainer and author of the best-selling fitness e-book, Burn Fat
FAST. Be sure to check out his website on www.guaranteed-weightloss.com
as it is full of powerful weight loss and fitness tips that are
guaranteed to help you get the results you want.
Please join us in welcoming the newest member of
the Fit4Jesus team of professionals, Chef Mathew J. McIntire, a.k.a. Chef4Jesus. Mat will be
providing Fit4Jesus members as well as readers of The Fit Christian newsletter with his
scrumptious and healthy recipes. He will also be writing a column for the newsletter, focusing on
healthful cooking and nutrition.
Mat has been a professional chef for many years and has extensive knowledge and experience in not
only cooking and nutrition, but meal planning and proper dieting as well.
Welcome Chef4Jesus to Fit4Jesus!
So
What is Miso Anyway?
By
Mathew J.McIntyre, Chef4Jesus
Miso is a fermented paste usually made of soybeans, a grain (like barley
or rice), salt and kohji (a culture made from soybeans).
The
natural process of this fermentation brings a total biochemical
transformation of its complex protein,
carbohydrate, and fat molecules. Making it a wonderful source of useableprotein ranging from 12-20%that
is low in calories and fat that is also rich in vitamins and minerals.
What does that mean? It means when you add it to something else you are
not adding empty calories, you are adding high quality protein and B
vitamins—something we could all use.
The Health Advantages of Miso
Through my research, I have found many health claims of Miso, the lowering
of cholesterol, alkalinizing the blood, counteracting the effects of
radiation exposure and neutralizing the effects of environmental
pollutants. In its un-pasteurized form, Miso can greatly aid the digestive
process by using beneficial yeasts to break down complex proteins,
carbohydrates and fats in your large and small intestines. That’s good
news because a key factor in your health starts with your digestion and
proper circulation.
A study by the National Cancer Center of Japan offered the results of a 10
year study showing those who consumed Miso soup daily were less likely to
develop heart disease, digestive cancers and liver disease. So eat your
Miso!
Cooking With Miso
Generally,
the longer miso is aged the darker color and richer its flavor, and
actually if it’s been fermented for two years or more it will keep
forever. You will find different kinds of miso, like barley (mungi) or
soybean (hatcho). Some that have been aged quickly will be sweeter and
lighter in color—which is higher in carbs and the Koji culture, thus
good for salad dressings and summer cooking. The stronger, darker,
longer-aged miso will be good in beans, stews and gravies, plus it has
greater medicinal properties. In East Asia it is common to spread Miso on
whole wheat bread or pizza , increasing the protein content of your
favorite foods byup to 30-40 percent.
Storing Miso
Miso of all kinds should be stored in the refrigerator to prevent molding
(after all it does last longer than your store bought salsa). On the other
hand, because enzymes are destroyed at temperatures above 104F, it is best
to not boil it in soups, but rather add it to the soup before serving by
adding warm water to the miso in a separate bowl, then mixing it into a
smooth paste.
Although
we don’t think of soup as a breakfast food, miso soup has
been used in the
Far East
for centuries. Try it with whole grain toast in the morning
to raise your metabolism and ease the stomach, instead of
something Heavy—Chef4Jesus
Ingredients:
4-5
cups water
1/4
- 1/2 cup dry wakame*
(1/2-1 ounce), soaked and sliced into 1/4 -1/2
inch pieces.
1-1
1/2 cup onions sliced into thin half moons
1
1/2- 2 1/2 tablespoons pureed barley Miso
Instructions:
Place
the water in a pot , cover and bring it to a boil. Add
sliced wakame and soaking water (if it is not salty), cover
and bring to a boil again. Reduce the flame to medium and
simmer for about
2-3minutes. Add the onions, cover, and simmer another 5-7
minutes or until the onions and wakame are tender. Reduce
the flame to very low, so the water does not boil.Dilute the miso with a few tablespoons of the broth
and add to the pot. Cover and simmer for 2-3minutes. Place
in individual serving bowls.Makes
4-5 cups.
Wakameis a dark green vegetable,
which grows in cool to cold sea waters. Its shape is similar
to that of a fern, with many irregular fronds and a thick
midrib. The dried product contains many minerals such as;
phosphorous; iron; sodium; iodine; a very percentage of
calcium-approximately 50% more than dry milk; and a fairly
large amount of protein - 12.7%. Sun dried wakame can be
used in many different applications - in soups, in salads,
with other dishes and as seasoning.
____________________________________________
Miso
Pesto
Well
spring is springing and the herbs are growing like crazy ...
that means parsley, basil and more. So what do you do
with all of it? (you can only garnish so much!) Here is a
good recipe for pesto, which can be used for pizza, pasta
and grilled veggie sandwiches—yum!—Chef4Jesus
Pulse
all ingredients into food processor and pulse for a few
minutes, then add2
tablespoons of miso paste and
6 tablespoonsof
olive oil. Add
miso and slowly add olive oil while pulsing the processor.
If you don’t manage to use it all in one dish it
will keepin
the fridge for a few days.
Use it as suggested above or toss it with wheat pasta for a
healthy side dish.
Submit
your recipes to Fit4Jesus
at recipes@fit4jesus.comand
if it's healthy, you just might see it on our website or
highlighted in our newsletter.
Get
Fit4Jesus in these shorts. Wear them to the gym, to your
church picnic or just around the house. Front:Fit4Jesus
Where Fitness is More Than Just Physical
Product
Information:
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the perfect accessory for a comfortable but cool
look. Functional drawstring at waist offers comfort
and mobility.
Shade your eyes from the sun while sporting your
passion of being a Fit Christian in this
visor.
Product
Information:
Great for year round wear, our all-weather
unstructured micro fiber caps are light weight,
stylish and water resistant. Low crown with
pre-curved bill. Velcro strap back. One size fits
all.
A
scripture to help you focus on your Christian life. Meditate
and pray on this verse in the Bible and see how it applies
to you and your life or how you should apply it. Ask the
Lord for revelation and understanding on the scriptures and
he will grant your request.
"Quiet
down before God, be prayerful before him. Don't bother with
those who climb the ladder, who elbow their way to the top." Psalms
37:7MSG
You
may have heard this scripture more often in its original
form than in The Message version, but this version says it
loud and clear. Here is the original:
"Rest
in the LORD and wait patiently for him; fret not thyself
because of him who prospereth in his way, because of the man
who bringeth wicked devises to pass." Psalms
37:7KJV
I
have heard and read the King James version of this scripture
many times, but when I read this verse in The Message
version, I saw it from a different angle altogether. Before
I always took this to say--be patient while waiting on God,
and he will give you rest. But now, I see that can also
mean, and most assuredly does for me, just what it says,
"Quiet down before God!"
How
many times have you caught yourself (or am I the only one)
complaining to God while I was supposedly waiting on Him?!
Now I believe, at least for me, that Rest in the Lord, means
shut up! Quit complaining! Stop telling God how to do His
job ... OK God, now this is what I want you to do, this is
how I want it done, and it needs to be completed by this
date at this hour .. yada, yada, sound familiar? Oh boy, I'm
guilty!
Maybe
the Lord led me to this verse and this version because only
I needed to hear it, but I have a feeling I am not alone in
this one. We know what we want, what we need to know and
strive for is what God wants. He does know what is best. We
need to have faith that he can do His job, without us
telling him how to do it!
After all,
you don't follow behind your boss, your spouse, or even your
pastor telling them how to take care of you do you?
Why do we feel the need to do that with God? Isn't he the
one that gave the wisdom and knowledge to your boss, your
spouse, and your pastor? Yup! So if can give them the tools
they need to do their job in getting your paycheck to you,
being your life-long companion, and your spiritual guide and
prayer partner, he must have all the tools he needs--and
your mouth is not one of them! (At least mine is not
anyway!). We need to learn what God wants, then let Him do
it. Then just sit down, shut up and trust!
Trust
in Him without complaining and then you will truly be able
to Rest in God.
What
did you tell God to do today? What
should you be doing instead?Are
you trusting in God's abilities? What are you
expecting the Lord to do for you today? Are you drawing your
strength from the Holy Spirit? What does this scripture mean
for you?
We
are always looking for articles, recipes, photographs,
suggestions, book reviews, and new ideas for the Fit4Jesus
newsletter and website. Please feel free to submit yours to
the editor by following the link below.
Please
feel free to forward this publication in whole by email.
Copyright
2004 Fit4Jesus. Juneau ,
Alaska
USA
All Rights Reserved. No part of this newsletter may be
copied or reprinted without the express written permission
of the editor. Please contact the editor for reprint
requests.
Summer is definitely here!
Although
dieting alone can lead to weight loss, it usually causes the weight
to be lost in lean tissue, instead of in fat tissue alone (And,
skipping meals is definitely NOT a recommended method of losing
weight). 
Please join us in welcoming the newest member of
the Fit4Jesus team of professionals, Chef Mathew J. McIntire, a.k.a. Chef4Jesus. Mat will be
providing Fit4Jesus members as well as readers of The Fit Christian newsletter with his
scrumptious and healthy recipes. He will also be writing a column for the newsletter, focusing on
healthful cooking and nutrition.
carbohydrate, and fat molecules. Making it a wonderful source of useable
See
these Miso recipes below:
Get
Fit4Jesus 
Fathers
Day is Sunday June 20th! 
