Prayer
Dear Lord -- I pray that You would give me the energy I need to not only survive my days, but thrive in them. In Jesus' name, I pray.

Exercise

Today, I worked from 9 til 5:30 with no breaks and only an hour lunch. I didn't get out for a walk this morning because of the rain. At the end of this day, I am feeling it! Believe it or not, exercise really does give you energy.

Bible Truth

What, then, shall we say in response to this? If God is for us, who can be against us? (Romans 8:31)

Healthy Eating

I like it when I have time to make a meal, with no distractions, no rush and all the ingredients. Last night, I put chicken breasts on the barbeque and made a delightful spinach salad with a side of basmati rice. Yummers.

Haliburton Highlights

Prayer
Dear Father -- You are the Creator of all things wonderful. Thank You for the gorgeous autumn colours that are on display for your creation to enjoy.

Exercise
This past weekend, I had the luxury of walking the trails of the Haliburton Sculpture Forest with my good friend, Jan. We played the five senses game, talking about what we saw, felt, heard, touched and tasted. This is a great way to be in the moment and truly enjoy where you are.

Bible Truth
God is our refuge and strength, an ever-present help in trouble (Psalm 46:1).

Healthy Eating
My friend, Jan, treated me to a healthy weekend at her home. She introduced me to different foods including pasta made from rice, stove-top oatmeal (without brown sugar), and organic greens. I felt spoiled! And she inspired me to look through my kitchen cupboards to seek out healthier choices.

Back to Basics

Prayer
Dear Lord -- Thank You for Your faithfulness. You give so many gifts, even when, especially when, I am not worthy.

Exercise
Today, my friend and I worked out our chest and back. It's important to strengthen both the front and the back of the body. We use our backs to twist, bend, flex and rotate regularly so we need to keep our back strong. Keeping our back strong improves quality of life and helps us to do the every day things we want to do.

Bible Truth
Such confidence as this is ours through Christ before God. Not that we are competent in ourselves to claim anything for ourselves, but our competence comes from God (2 Corinthians 3:4-5).

Healthy Eating
One of the fastest, easiest, and healthiest meals we reach for in a pinch is a pre-cooked chicken and bag of salad at the nearest grocery store. It's no problem to cut up the chicken and add it to the salad with a little bit of dressing and voila! you have an instant meal.

For Such A Time As This

Prayer
Dear Father -- I pray that I can always trust You to be a loving, supporting Father. In Jesus' name, I pray.

Exercise
Today I took advantage of a small 30-minute window of time and took my daughter on a bike ride along Crawford trail in Peterborough. I had loaded the bicycles in the van on the weekend, and decided to leave them there for just such a time. It wasn't a long ride but it felt great to get out in the afternoon sun and travel a trail we've not biked before.

Bible Truth
Though the mountains be shaken and the hills be removed, yet My unfailing love for you will not be shaken nor My covenant of peace be removed, says the Lord, who has compassion on you (Isaiah 54:10).

Healthy Eating
My husband and I treated our teenage son to a "date" night at Ricky's restaurant. The menu was laden with delicious (and not very nutritious) meals. My husband opted for the Breakie Bowl, my son chose the steak and eggs, and I had the spinach salad. Before you get the idea that my meal was any less satisfying, I need to tell you that it was full of goat cheese, pecan nuts and yellow peppers. Delightful and filling!

Autumn Apples

Prayer
Dear Lord -- I thank You that You've given me faith and opportunities every day to increase this faith. I pray that with each new day I will have more faith. In Jesus' name, I pray.

Exercise
Over the weekend, I got to do one of the things I love the best...hike in the woods. My brother, sister-in-law and their 3 kids invited us to join them for a walk in Medd's Mountain. This is a beautiful trail through forests, meadows and open fields in Millbrook. The weather was perfect and the company lovely.

Bible Truth
And my God will meet allyour needs according to His glorious riches in Christ Jesus (Philippians 4:19).

Healthy Eating
Nothing beats that first bite into a crunchy, juicy autumn apple. On our Sunday walk, we stopped along the trail to pick apples. The kids pulled and prodded the tree branches till the best apples fell into their hands. What a nutritious and delicious delight!

How to Get Sick: Start Jogging

Prayer Dear Lord -- Please remind me that Your wisdom is available to me if I just take the time to pray, read Your word and listen for You. In Jesus' name, I pray.

Exercise

In The Maker's Diet, Rubin dedicates a chapter to getting sick, How to Get Sick: A Modern Prescription for Illness. In it he says that doing aerobic exercise is one way to get sick. He writes, "While I believe strongly in the need for regular exercise, my research indicates that high-intensity aerobic exercise producing a very high elevated heart rate for long periods of time through vigorous exercise such as jogging or runing on hard surfaces is essentially unnatural to the body." That's great news! I've always hated running, but love to hike the woods. I'm a believer in long walks and strength training. Now I can enjoy both knowing that they are the best thing for me.

Bible Truth
But let him who boasts boast about this: that he understands and knows Me, that I am the Lord, who exercises kindness, justice and righteousness on earth, for in these I delight, declares the Lord (Jeremiah 9:24).

Healthy Eating

Today, I took the day to fast and pray again. Although I don't eat any breakfast or lunch, I did drink water and had one juice drink. When I felt hungry, I prayed. I also spent time writing in my journal and seeking God's will. I believe that fasting and prayer are effective ways to open myself to hear God's voice.

Get cracking!

Prayer

Dear Father -- I pray that when You speak to me, that I will hear Your voice and know that it is You who is talking. In Jesus' name, I pray.

Exercise

Today, I focused on exercing my chest and back. One of my favourite back exercises is a seated row. It works the main muscles in your back -- the latisimus dorsi, the romboids and the trapezius -- all in one fluid movement. Having a strong back really helps to improve quality of life.

Bible Truth
So we say with confidence, "The Lord is my helper; I will not be afraid. What can man do to me?" (Hebrews 13:6 NIV)

Healthy Eating

In The Maker's Diet, Rubin lists eggs as one of the healing foods. He writes, "High omega-3 eggs are nature's nearly perfect food. Eggs contain all known nutrients except for vitamin C! They are good sources of fat-soluble vitamins A and D as well as certain carotenoids that guard against free-radical damage to the body." I love eggs, any style will do. So, get cracking!

Fish Oil Anyone?

Prayer
Dear Father -- Thank You for Your patience with me. I make many, many, many mistakes each and every day yet Your mercies are new each morning.

Exercise

Today, I negotiated and convinced myself that I would rather sleep in than go for my morning walk. Really, it only gave me an extra 45-minutes of sleep, and it was fitful sleep at best. I need to remember the Nike logo to "Just do it!" and take away the snooze button option.

Bible Truth
The Lord is good to those whose hope is in Him, to the one who seeks Him (Lamentations 3:25).

Healthy Eating

The book, The Maker's Diet, has a whole section dedicated to "healing" foods. The first recommendation on the list is Fish and Fish Oil. I remember taking gel caps when I was growing up. I loved the look of them but they were huge and a tough swallow. My mom told me not to complain because at least it wasn't a spoonful of cod-liver oil like she had to take when she was a child! Since reading the book, I've re-introduced these caplets into my -- and my children's -- diet.

Prayer Walk? No, Prayer Bike!

Prayer
Dear Lord -- Thank You for helping me to choose healthy foods and giving me the daily desire to move my body. I pray that You will continue to inspire and encourage me. In Jesus' name, I pray.

Exercise

Over the weekend, I enjoyed getting out for two bicycle rides. On Saturday, I rode for one hour by myself along the gorgeous bike trail that links Peterborough to Lakefield ON. This gave me opportunity to pray and praise God. On Sunday, I rode with my daughter on the paved path while she rollerbladed beside me. At times, she clung onto the back of my bike and gave me an extra-hard workout!

Bible Truth
And the God of all grace, who called you to His eternal glory in Christ, after you have suffered a little while, will Himself restore you and make you strong, firm and steadfast (1 Peter 5:10 NIV).

Healthy Eating

When I worked outside of the home, I used to bring almonds and stash them in my desk drawer for an afternoon pick-me-up. Since working out of my home office, I forgot about this habit until this weekend. I bought a bag of almonds and munched down. These nuts are very low in cholesterol and sodium, while also being a good source of riboflavin, magnesium and Vitamin E.

Ben & Jerry vs Chapman's

Prayer
Dear Lord -- Thank You for helping me to make healthy choices; both with eating and exercise. I know that I cannot do it in my own strength.

Exercise

Today was Day 3 of the new strength training program and the focus was on arms. I worked the front (biceps) and the back (triceps) of my arms. I did them this morning and I'm still having trouble typing! Who knew that such small muscles could make your whole arm shake.

Bible Truth
The Lord is good, a refuge in times of trouble. He cares for those who trust in Him (Nahum 1:7).

Healthy Eating

I must admit that I have many food loves (or are they called addictions?). One such love is icecream. There's just something about cooling off my mouth with a sweet bowl of dairy delight after a hot supper. I have tried to make healthier choices and have changed from Ben & Jerry's to Chapman's Frozen Yogourt. Now I don't feel so guilty. That said, I'm not sure that the calories don't add up to be the same amount ... after 3 bowls.

Partial Fast

Prayer
Dear God -- You are the Lord of answered prayers. I thank You for not only hearing my prayer, but also answering it. It may not be the answer I want but I know that it's the best answer for me. You are a loving God.

Exercise

Today, the program I'm on allowed for a day off of strength training. I did, however, go for my regular walk in the morning...mostly to wake up!

Bible Truth
All that the Father gives Me will come to Me, and whoever comes to Me I will never drive away (John 6:37).

Healthy Eating

I followed the suggestion in the Maker's Diet to do a partial fast today. I did not eat breakfast or lunch. You have to understand that this is huge for me. As soon as I wake up in the morning, my mind is already thinking, "Hmm, what cereal shall I have for breakfast today?" So I replaced that thought with, "Today is the day the Lord has made. I will rejoice and be glad in it." Every time I had hunger pains, I immediately went to prayer. I fasted for health reasons but also as a spiritual discipline. I hope to do this once a week.

Following Poliquin

Prayer
Dear Father - I thank You for the changing seasons. What a treat to leave the hot, hazy days of summer for the crisp, cool nights of autumn. Your creativity with weather is unmatched!

Exercise

I am trying a new strength training program introduced to me by my brother, Dan. He attended a gym that followed Charles Poliquin's methods and has seen great results. There are a few differences from what I've been doing in the past. One difference is that it works only legs on Day 1, chest and back on Day 2 and arms on Day 3. It rotates with two days on and one day off. I'm going to modify that and strength train on Tuesday, Wednesday and Friday. So I'll work legs on Tuesday, upper body on Wednesday and arms on Friday. I'll let you know how it goes.

Bible Truth
For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord (Romans 8:38).

Healthy Eating

My husband and I often joke about my love affair with Subway restaurants. I love the food there so much that it's often my first choice when going on a date. Cheap date...yes! Tonight Hubby lovingly brought home a meatball sub for dinner. I'd like to lie and tell you that I only ate half and put the other half away for lunch tomorrow, but, like I said, that would be a lie. Those meatballs just call to me.

Enliven Magazine

Enliven Magazine is the nation’s leading Christian fitness magazine catering to the African American community.Our magazine features stories on the physical, nutritional and spiritual issues involved with weight loss and maintaining a healthy lifestyle.

Three-Bean Salad Delight

Prayer
Dear Lord -- Thank You for my health! I fully understand and appreciate that health is the first weath and I pray for continued health for me and my family. In Jesus' name, I pray.

Exercise

It's a banner day! Today, not only was I up with the kids and out for a 45-minute walk before 8 a.m., but I also did a 30-minute strength training workout with a friend. On top of that, I just finished 30 minutes of rebounding. What a day. I believe the nap on the back deck, with the cool air and warm sun, helped boost my energy too.

Bible Truth
Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; He will never leave you nor forsake you (Deuteronomy 31:6).


Healthy Eating

We tried the Three-Bean Salad for dinner tonight. It's loaded with good stuff - chickpeas, red kidney beans, green beans, red and green bell peppers, and green onions. It tasted yummy! Even my teenage kids gobbled it up. It almost makes me wonder if it's one of those foods that you think is good for you but turns out to be real bad. It seemed to be low calorie (180 cal per 1/2 cup) and high in fibre (8 g in 1/2 cup). Ah ha, the sodium must be the kicker (480 mg in 1/2 cup).

To your health!

Canteloupe - the bigger the better?

Prayer

Dear Lord -- Thank You for family who support us and encourage us. I appreciate each of my three older brothers, my sister-in-laws and my parents.

Exercise

This is the last long weekend of the summer. Tomorrow, school starts again and we're back into routine. I took it easy with a light swim at my parents on Saturday and then spent today cleaning house. It's surprising how doing laundry, scrubbing floors and washing sinks can tire you out.

Bible Truth

Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the Lord your God will be with you wherever you go (Joshua 1:9).

Healthy Eating

I bought the world's largest canteloupe at Cosco. I've never seen such a large fruit! Canteloupes are full of good stuff. They are low in saturated fat, sodium, and cholesterol. They are also a good source of dietary fiber, niacin, vitamin B6,  folate, vitamin A, vitamin C and potassium.

Unfortunately, although the fruit was juicy I found it rather tasteless. I wonder if it was due to the enormous size?

Giving up the Pig

Prayer
Dear Lord -- Thank You for friends. There are friends that we talk to daily, friends that we see once a week, and others that we only get in touch with infrequently. But You've blessed me with all kinds of friends for different seasons of my life.

Exercise

Today I resumed my LifterSister sessions. LifterSister is, "A group of friends who share your interest in lifting weights, love you like a sister, and provide an emotional lift when you’re feeling low." Now, granted it was only my friend Dawna and myself, but it was still the same thing. We plan to get together at least 3 times a week to lift weights and lift each other up emotionally.

Bible Truth
This is my life verse: Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus (Philippians 4:6-7)

Healthy Eating

I am reading through the Maker's Diet by Jordan Rubin and have come across some very interesting stuff. One thing that I plan to do in my own diet is not to eat pork anymore. This'll be especially hard for me because I love a plate of bacon and eggs. I enjoy a pork chop on occasion and I've never turned away a pork roast. And I frequently make sandwiches with Blackforest ham. But he's convinced me to give up the swine and I'm willing to make this sacrifice for my health.

Mood altering exercise

Prayer

Dear Father -- Thank You for the wonderful produce that we have access to at our local grocery stores and in our own backyard gardens. What a great bounty You've provided us with!

Exercise

Tonight, I enjoyed a walk along the country roads in my neighbourhood. I left in a bit of a crabby mood and returned refreshed and rejuvenated. Exercise is not only good for your body but it's also good for your mind. Feeling grumpy? Take a walk!

Bible Truth

You are forgiving and good, O Lord, abounding in love to all who call to You (Psalm 86:5).

Healthy Eating

Have you ever had a fresh tomato sandwich, layered with mayo and lots of pepper? Nothing beats it! How is it that I often forget to indulge in such a treat and instead lean towards a p&j sandwich when I'm in a hurry?