August2015

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Turn TV time into a Mini-workout. Can’t tear away from that show long enough for a workout? Turn the show into a workout. Every time you get a commercial break, hit the ground and start doing pushups, crunches, or even walking in place. Next commercial break see if you can add one more rep. Walk A lot! Walking is one of the simplest and most effective ways to keep your fitness plan on track. Squeezing in extra steps is easier than you think. If you take public transportation, try getting off the bus a stop earlier. Park as far from the store as possible. Don’t send that email, rather take

a stroll to your coworker’s desk and put in a little face time. You might try using a step tracker. Studies have shown that people tend to increase their activity level by 30-50% when using a tracker. Take the stairs. Taking the stairs adds to your step count and then some. It’s more effective at burning calories than regular walking and also makes your legs stronger. Work out while you work. Don’t let your day job get in the way of a healthier you. If you sit all day, consider swapping your desk chair for an exercise ball, or take phone calls pacing around your office. Don't Just Wait in Line. All the time we spend waiting in line adds up, so why not sneak in a workout while you're there? People might think you look silly, but who cares. Do a few toe raises, squats or lunges. Get fit with friends. When a friend suggests getting together, don’t always default to the usual dinner or a movie. Propose something active like mini-golf, a walk in the park, a museum tour or a bike ride. Throw in a healthy picnic and you’re all set. Walking meetings. Change the pace by breaking out of the conference room and doing “walking and talking” meetings instead of the usual sit-downs.

FirstPlace4Health,7025W.Tidwell,SuiteH101,Houston,Texas77092800.727.5223

www.FirstPlace4Health.com

WWaarrddrroobbee MMuusstt--HHaavveess ~~ VViicckkii HHeeaatthh It’s been awhile since I had to buy “back to school” clothes. Almost all of my kids have finished their academic endeavors. Mackenzie is in his last year of college and does not need my help outfitting himself for school. But something just clicks in me this time of year to check out the weekly mail advertisements for backpacks and athletic shoes. School starts in a few weeks and many of you will be starting back,

maybe not to school, but back to your focused work for the kingdom. I’m still going to invest in a fall wardrobe, but of a different nature. The Bible tells us in Ephesians 6:11-17 that the well-dressed person has some basic wardrobe items that are “must-haves”.

Put on the full armor of God, so that you can take your stand against the devil’s schemes. For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, and with your feet fitted with the readiness that comes from the gospel of peace. In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. Take the helmet of salvation and the sword of the Spirit, which is the word of God.

There are at least three ways this amour will be useful: when you are seeking release from Satan’s dominion in an area of your life, when you are under attack from the enemy and when you attack the enemy on behalf of someone else in prayer. Outfit yourself daily in these six accessory items and you will be prepared for anything!

Helmet of Salvation – this is placed on your head for a reason—to remind you to give a grateful verbal response to God for saving you! Praise him right now that your name is written in the Lamb’s book of life and that your future is secure in heaven. Praise him that the helmet covers your mind and gives you the mind of Christ.

Breastplate of Righteousness – this is God’s protection over our most vulnerable organ—the heart. It is the wellspring of life and the seat of who we are. I use this breastplate to ask God to search my heart for any sin, and then I confess and claim Christ’s righteousness.

Summit 2015 was an amazing weekend.

Top ten things I overheard

at Summit:

1) I’m in love with Rob and Linda Seagears!

2) First race I’ve ever run!

3) I’ll be back next year.

4) Mary Seay is my new best friend!

5) I surprised myself – I ran the race!

6) Lisa Lewis never ages.

7) I have to have FP4H for me.

8) Gari Meacham showed me freedom.

9) I’m starting a group.

10) Best summit ever!

Hope to see you at Summit 2016 – San Antonio! Vicki Heath

Wardrobe Must-Have’s…….Continued Belt of Truth – we need to gird ourselves tightly around the waist with the belt of truth every day. This belt

reminds me to be true to my convictions and to hold to God’s truth. It helps me master my emotions so that my feelings will not control my decisions; instead I will be controlled by God’s Word, the truth.

Sword of the Spirit – God’s Word is my textbook for life. Everything I need for life and godliness is found in His Word. I take up the sword daily in my right hand. It is an offensive weapon against the devil and his schemes.

Shield of Faith – in my left hand I hold up the shield of faith. When the fiery arrows come—and they will—the shield, if lifted up, will quench the fiery darts. It also reminds me that I do not have to be paralyzed with fear. I can walk in faith and claim the victory God has for me in Christ Jesus.

Sandals of the Gospel of Peace – I have to admit I am a shoe girl. I love these sandals because they have supernatural power to prepare me to spread the gospel. The shoes that carry the kid carry the gospel. We need to shod our feet with readiness – readiness to share the gospel with whomever the Lord places in our paths this fall.

You will not find these items for sale at your local department store. They are already available to you as a gift from our Lord. Get dressed – school is starting and we are ready!

AllNewintheOnlineStore!

Hand Sanitizer with Clip ~ $2

Healthy Snacks from A to Z ~ $1.50

Water Bottle Insulator ~ $6

Insulated Lunch Box ~ $5

3ThingstogetBackonTrack~CaroleLewis

You were running a good race. Who cut in on you and kept you from obeying the truth? That kind of persuasion does not come from the one who calls you. Galatians 5:7-8 Are you hearing yourself saying “I need to get back on track?” It might be that your summer has been so much fun that routines and schedules are the last thing on your mind. Or it could be that your summer has been so stressful that you’ve gotten off track. No matter what these months have looked like for you and me, we are feeling the need to get back on track. How do we get back on track? I think there are three things we all must do: Accept Where You Are This sounds simple, but it is a pre-requisite to beginning again. Pat Lewis likes to say, “Wherever you go, there you are.” Well, here you are. What needs to get back on track in your life? Have your eating habits gone haywire? Maybe you’ve gained weight. This is not the time to beat up on yourself. This is where you are, but it’s not going to be where you stay. Is the spiritual balance you gain from a daily Bible study, prayer or Scripture memory just not happening? Stop and thank God right now that your First Place 4 Health class is starting again and you can quickly get the spiritual balance back that you might have lost during the summer. Be Willing To Change So how do we change from where we are to where we want to be? There are five little words that have the power to revolutionize our lives. DO THE NEXT RIGHT THING. These five words help me more than anything else to get back on track. What is the next right thing for you right now? Is it to get all the junk out of your pantry so you can concentrate on healthy eating again? Is it to straighten up the place where you have your quiet time so you are prepared to meet with God? All change begins when we become willing to DO THE NEXT RIGHT THING. Call On God God wants to help us get back on track and His phone number is Jeremiah 33:3, Call to me and I will answer you and tell you great and unsearchable things you do not know. Stop what you are doing and ask God to help you. I promise you that He will do it. How do I know? I have gotten off track more times than I care to mention, and every single time I asked for God’s help He heard me and came through for me in might and power. Praise God that when we get off track, we don’t have to stay that way. We can get back on track this very minute.

AUGUST2015 PAGEFOUR

Devotional

The Perfect Anxiety Prescription

Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God.

P H I L I P P I A N S 4 : 6

I type medical reports for a living and I’m saddened by the number of reports I type daily in which the patient is struggling with severe anxiety. It has become an epidemic, affecting people of all ages. I certainly understand feeling anxious. I would often find myself struggling with anxious thoughts and was called a “worry wart” by others. If there was nothing to worry about, I would find something to worry about! I used to even feel anxious every time I decided to eat healthy and lose weight. I would obsess about how long it would be before I fell off track again and went right back to my old habits. I worried about failing before I even got started. Yet, the more I studied the Bible the more I realized that fear was the opposite of faith. Scripture tells us not to be anxious about anything. I still find myself giving in to that old “worry wart” mentality at times, but I’ve learned that anxiety is a sign that I’m not praying and trusting God. When I try to fix things myself rather than allowing God to work them out, it causes anxiety and fear to take over. God wants us to come to Him by prayer and petition, with thanksgiving, and lay our requests before Him. What a wonderful privilege it is to be able to take all of our burdens and anxious thoughts to our heavenly Father. Life is filled with stress and anxieties that are real and unpleasant, but God will give us peace and calm in the midst of any storm. We need to stop worrying and start praying, because prayer is the perfect anxiety prescription! Action Item: Are anxious thoughts weighing you down? Write a prayer to God casting your burdens on Him and asking Him to fill you with His perfect peace. Prayer: Heavenly Father, when anxious thoughts weigh heavy upon my heart, help me to remember that peace is found in You alone. Joni Shaffer Mercersburg, Pennsylvania  

 

 

 

Taken from the Better Together devotional. To order, visit our online store or call 800.727.5223, x1001

AUGUST2015 PAGEFIVE

   

SuccessStory~JoanBiancardi

I have gained and lost weight since delivering my third son in 1995. By not making time for healthy habits and personal time with God on a daily basis, I chose food for stress relief and comfort. I worked nights as a nurse and was involved with raising three small children. I tried to lose weight through expensive programs with no success. I went to First Place 4 Health in 2009, to see if it might be the program that would finally work for me. Doing the program “to a T”, I lost 55 pounds in seven months with the help of Becky, the leader, and the support of the other ladies in the class. I then went on to lead my own FP4H classes until 2013. Due to deaths in my family and other family issues, I gained 55+ pounds by not relying on God and by again using food for comfort. In September 2014, I looked for nearby FP4H classes unsuccessfully, so I attended a FP4H Training and Wellness Rally with Marilyn and Helen in East Lansing, Michigan. They helped me to see that I needed to lead FP4H classes again. I returned home, started leading a FP4H group and returned to my

healthy weight. In following FP4H, you put God first, lead a balanced life, and learn how valuable you are to God—not based by the number on a scale or a clothing size. Joan Biancardi Joan is a registered nurse working at Women, Infants and Children. Her team works to help parents and caregivers of infants and children with nutritional needs. Joan’s goal is to help change the statistic of people getting to and staying at a healthy weight. Joan, originally from New York, lives in Indiana with her husband. They are blessed with three children. She is also the First Place 4 Health Networking Leader for Indiana and Ohio. .AUGUST2015 PAGESIX

HowDoITrackProteinBars?

What do you think about using protein bars as meal replacement, in particular Think Thin High Protein Bar and Chef Robert Irvine Fit Crunch? Some people in my class are using them and wonder how to count them on the Live It Tracker. I am not a huge fan of meal supplement bars (I prefer getting my nutrition from "real" food, unless it is a time or traveling issue, plus these things are EXPENSIVE!), but if you are consuming them, see below how they could fit into the meal plan. Think Thin High Protein Bar (240 calories): 2 oz meat, 1 oz grain, 1/2 tsp. healthy oil Chef Robert Irvine Fit Crunch (190 calories): 2 oz meat, 1/2 oz grain If this comes up again with different bars, there are a couple of considerations on how to count these items. For instance, the Chef Irvine bar contains milk whey as the primary protein ingredient, and that may lead a person to think that it could count as "milk". However, the bar only provides about 4% of the daily recommended amount of calcium (1 cup of milk provides 30%!), so they are not a significant source of that nutrient. Generally, if there is not significant calcium, the closest thing to begin with is to count them as meat (for the soy or other protein present). I would suggest 1 oz meat for every 7 grams of protein in the bar. If some type of grain is present in the ingredient list, look at the carbs and you can count 1 oz grain for every 15 grams of carbs (or 1/2 oz grain for every 7 grams). Most of the bars have fat, but counting them as "meat" will allow for most of that. Unless they are over 8 grams of fat, you probably don't need to count as "healthy oil", but if they do go past it, you can go with 1 tsp for every 5 grams of fat.

Information provided by registered dietitian, Charlotte Davis, R.D., L.D.

“ButIwillrestoreyoutohealthandhealyourwounds,'declarestheLORD…”

September19‐20,2015

OhioAreaFit4HimWellnessRallyAugust8,2015ParkHeightsBaptistChurchMiddleburgHeights,OHContact:helen.baratta@fp4h.comMississippiAreaFit4HimWellnessRallyAugust15,2015RankinCountyBaptistAssoc.Pearl,MSContact:glenna@netdoor.comMD‐DC‐VAAreaTraining&WellnessWorkshopAugust15,2015FirstLutheranChurchHuntingtown,MDContact:smassel@comcast.netMinnesota:LearnhowtostartaFP4HWellnessMinistryAugust29,2015FiveOaksCommunityChurchWoodbury,MNContact:ArlaFrigstad–612‐594‐6951RESTORE~AnEmotionalHealth&WellnessWeekendSeptember18‐20,2015YarmouthCountryCabinsSouthYarmouth,MAContact:helen.baratta@fp4h.com

VirginiaAreaTraining&WellnessWorkshopSeptember19,2015GreatBridgeBaptistChurchChesapeake,VA23222Contact:smassel@comcast.netWellnessWeek@RoundTopOctober8‐15,2015RoundTopRetreatRoundTop,TexasContact:lisa.lewis@fp4h.com

ArkansasAreaTrainingandWellnessRallyOctober10,2015TrinityBaptistChurchSearcy,ARContact:tckjdavis@windstream.netSouthernCaliforniaAreaTraining&WellnessRallyOctober17,2015FirstBaptistChurchofWalnutValleyWalnut,CAContact:dono9866@hughes.netMichiganAreaTraining&WellnessRallyOctober17,2015SouthLansingChristianChurchLansing,MIContact:firstplace@seekstudyserve.orgPennsylvaniaAreaTraining&WellnessRallyOctober17,2015FairlawnCommunityChurchCoganStation,PAContact:helen.baratta@fp4h.comNorthernCaliforniaAreaTraining&WellnessRallyOctober24,2015St.MatthewLutheranChurchRocklin,CAContact:dono9866@hughes.netMississippiAreaFit4HimWellnessRallyNovember7,2015FirstBaptistChurch‐SenatobiaSenatobia,MSContact:glenna@netdoor.comRevive!~WellnessDayNovember7,2015FirstBaptistChurchHarrisonville,MOContact:glenna@netdoor.com

Formoreinformationaboutanyoftheseevents,pleasevisitwww.firstplace4health.com

AUGUST2015 PAGEEIGHT

UpcomingEvents

6‐IngredientorLessDinner&Dessert

NoodleBowl(PorkorChicken)

Serves:4

12ouncesbonelessporksirloinchopsorchickenbreast,cutintothinbite‐sizestrips1/2cupbottledlow‐fatAsiansaladdressing4ounceswhole‐wheatspaghetti6cupspackagedshreddedbroccolislawmix(canusecoleslawmix)1/4cupslicedalmonds,toastedInamediumbowlcombineporkorchickenand1/4cupsaladdressing.Coverandchillforatleast1hour.Cookpastaaccordingtopackagedirections.Drainandreturntopot.Addremaining1/4cupsaladdressing,tosstocoat.Heat11/2teaspoonoliveoilinaskilletovermedium‐highheat.Addhalfofthemeat;cookandstirfor3to4minutesoruntilbrowned.Removefromheat.Repeatwith11/2teaspoonsoliveoilandtheremainingmeat.Transfermeattopotwithpasta,tossingtocoat.Addbroccolislawmixtohotskillet.Cookandstirabout3minutesoruntiljuststartingtowilt.Transfertopastamixture,mixwell.Servetoppedwithalmonds.

NutritionalInformation:313calories,8gfat,54mgcholesterol,544mgsodium,33gcarbohydrates,6gfiber,29gprotein

ChocolateCherryCrisps

1cupsemisweetchocolatechips3/4cupwhitechocolatechips11/2cupsricecereal(suchasRiceKrispies™)3/4cupdriedcherries1/3cupsliveredalmonds1/2teaspoonvanillaCoveralargebakingsheetwithwaxpaper.Placesemisweetandwhitechocolatechipsinamediumglassbowl;microwaveatHIGH45seconds.Stir,andmicrowaveanadditional45secondsoruntilalmostmelted.Stiruntilsmooth.Addcerealandremainingingredients;stirquicklytocombine.Dropmixturebytablespoonfulontopreparedbakingsheet;chill1houroruntilfirm.

NutritionalInformation:68calories,3gfat,9.7gcarbohydrate,.7gfiber,0mgcholesterol,6mgsodium,.6mgprotein

Shrimp&QuinoaSalad

Serves:812ouncesfreshorfrozenlargeshrimp1cupquinoa2smalloranges3tablespoonswhitebalsamicvinegar15‐ouncepackagebabyspinachorarugulaThawshrimpiffrozen.Peelanddeveinshrimp,leavingtailsintactifdesired.Rinseshrimpandpatdrywithpapertowels.Threadshrimponfour8‐inchskewers.Grillskewersontherackofacoveredgrilldirectlyovermediumheatfor4to6minutesoruntilshrimpareopaque,turningoncehalfwaythroughgrilling.Meanwhile,rinsequinoa;drain.Inamediumsaucepanbring2cupswatertoboiling.Addquinoa.Returntoboiling;reduceheat.Simmer,covered,about15minutesoruntilwaterisabsorbed.Removefromheat.Finelygrate1teaspoonoforangepeelfromoneorange;setaside.Cutremainingpeelfromorangesanddiscard.Holdinganorangeoverabowltocatchjuices,cutsegmentsfromorange(setsegmentsaside).Squeezejuicefrommembranesintobowl.Repeatwithremainingorange.Stirinfinelyshreddedorangepeel,balsamicvinegar,1/4teaspoonsalt,and1/4teaspoongroundblackpepper.Addshrimp,quinoa,andspinach;tossgentlytossestocombine.Servewithorangesegmentsevenlyontop.

NutritionalInformation:281calories,3gfat,119mgcholesterol,263mgdocium,42mgcarbohydrates,5gfiber,22gprotein

LemonySugarSnapPeas

Serves4

12ouncessugarsnappeas,trimmed1/2teaspoongratedlemonrind2tablespoonsfreshlemonjuice1tablespoonextra‐virginoliveoil1teaspoonDijonmustard1/2teaspoonsugarBring8cupswatertoaboilinalargepot.Addpeas;cook30secondsoruntilcrisp‐tender.Drainandplungeintoicewater;drain.Slicehalfofpeasdiagonally.Combinelemonrindandremainingingredientsinamediumbowl;stirwithawhisk.Addpeas;tosstocoat.NutritionalInformation:73calories,3.6gfat,8.4gcarbohydrate,2.3gfiber,0mgcholesterol,154mgsodium

First Place 4 Health Wellness Week  

October 8‐15, 2015 Round Top Retreat Center 

Round Top ~ Texas  

Round Top Retreat Center in beautiful Round Top, Texas, is a beautiful Victorian-style retreat center located “Deep in the Heart of Texas.” It is operated by the Goad family, who began this ministry on a full-time basis in 1984, to provide a home environment with all the charm of a country setting, where people can share God’s Word.

Limited to First 60 Registrations!

WELLNESS WEEK INCLUDES:

~ Practical Steps to Healthy Living ~ ~ Complete Fitness Testing ~

~ Private Consultation with Fitness Professional ~ ~ Inspirational Speakers ~

~ Rest and Relaxation – “Porch Time” ~ ~ Daily Exercise Classes for You to Experience (Optional) ~

~ Healthy Delicious Meals ~

Cost: $795 (double occupancy) $895 (single occupancy)

Contact Lisa Lewis at

800-727-5223, x1001 or lisa.lewis@firstplace4health.com or visit www.firstplace4health.com for more information.

Space is limited! Make your reservations today! Refund Policy – If First Place 4 Health cancels Wellness Week, a full refund will be given. All other requests for refunds must be received in writing by September 1, 2015. Upon receipt of request, the refund will be granted, minus the $100 non-refundable deposit. No refunds will be given after September 1.