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Better Than 90’s R&B: How My Love Letter from Jesus Would Roll

By
Lisa Yvette Pearson
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love letter

This inspired love letter is courtesy of Psalm 23, The O’Jays, Raheem DeVaughn, Mario, Janet Jackson, Tony, Toni, Tone, Keith Sweat, and Jagged Edge.

 

Baby, Baby, Baby,

My darling, darling Baby.
I wanna restore your hope. Forget about the past, this here’s gon’ last.

Yes, My love lasts. Through your joys and tears, jubilance and moodiness, your growth spurts and stagnant spells, your aqua blue hair and your Groucho Marx eyebrow phase – My love endures.

When you’re doubtful or your enemies attack, or you’ve waded back into the pool of sin – I stick by you, walking through it with you. I’m the original ride or die! And, when you’re dead wrong, I’m there, too, lovingly correcting you.

Whatever you want, Girl, you know I will provide.
Whatever you need – Psalm 23 verses one to five (and six).

I don’t leave and I don’t forsake. I dwell. I stay put. I am steadfast. Even when your ways aren’t.

That’s the way (My) love goes.

The way I love you is incomparable. I loved you enough to leave the peace and comfort of my west elm sofa in heaven, endure ridicule, pain, and death, so that you would have eternal life and be able to sit on my sofa with Me.

There I go being all Holy Spirit-ish, but it’s true. I also came so that you would have an abundant life while here. And before all that, I created you in My image.

Have you ever seen a parent of a newborn marvel at how much the baby has mommy’s eyes, or daddy’s hands or mommy’s sweet temperament? That’s the same way I look at you. With that same love.

And when you don’t know this, the Truth, you allow anything that looks like TV or R&B love to enter the inner courts – even when you know better. Those Great Value versions of My love should remain on the outside of the most outsidiest of the outer courts.

While you’re in your feelings about your singleness and thinking that I’ve forgotten about you, please believe that I am working on your behalf – on your whole man for the whole you that I am developing – if you choose Me. Also believe that even though I’m changing you to be more like me (on the inside), My love doesn’t seek to change you for selfish gain. I will make you the full version of who I created you to be, in My image, before you become the rib to the man from whose rib cage I molded you.

That dude you’re thinking (obsessing) about – let it go.  This Valentine’s season farce only reminds you of what you don’t have – right now.

He can’t love you like I love you.  Because… Who can love you like Me? Nobody.

(Did you sing that? Because I sang it, too.) And if he wanted to be there – he would be.

Remember this on this Valentine’s Day and every day going forward:

Your man will behave in a way that reminds you of Me – not just smooth like Denzel and cool as the other side of the pillow – but leading, providing, calming, restoring, encouraging righteousness, walking through the highs and lows of life with you, correcting you in love, anointing your head with oil, and dwelling in (not just visiting) the house of the Lord. You will know I sent him.

Yes, the guy you want, he’s out there. But remember this: You have to choose Me first, Sweetness.

You’ve got to let Me love you first. You have to make Me your selection.

I am the Lord your God and you shall have no other gods before Me – not even your future husband.

And, in order for Me to truly exhibit My love through the man from whom I molded you, you must first seek Me, the Kingdom of God and all its righteousness…

You know the rest, Baby Girl.

Yesterday, Today, and Forever,

Your Boo,
JC

The Truth About Fruit: Should You Avoid High Glycemic Fruit?

By
Jennifer Hunt, RDN, LD
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high glycemic fruit

A recent epidemiological study of half a million individuals found that increased fresh fruit consumption “was associated with a lower incidence of diabetes, as well as reduced occurrence of complications in people with diabetes, in a Chinese population.”  Fruit has been widely researched and the list of benefits are astounding:

  • Lowers blood pressure
  • Reduces risk of heart disease and stroke
  • Prevents some types of cancer
  • Lowers risk of eye and digestive problems
  • Manages hunger
  • Satisfies your sweet tooth
  • May reduce the risk of obesity
  • Low in calories

While we know that fruit is part of a healthy diet, when we talk about specific types of fruit, it creates some gray areas.  Many diet programs, weight loss books and health professionals warn against eating high glycemic fruit – those that can raise blood sugar quickly.  

So what are the facts?  Should you avoid some types of fruit?  Is eating a banana as bad as grabbing a piece of cake?

What Are Glycemic Fruits?

High glycemic fruits are treated like the ugly step-sister – avoided and shunned by some. So what are they?

Bananas
Mangos
Papaya
Pineapple
Black grapes

For a full listing of foods on the glycemic index check out The University of Sydney Glycemic Index.

Many types of tropical fruit are also considered ‘high glycemic’.  Realize that the sugary sweetness of these fruits increases as they ripen, so they may be considered ‘moderate’ when less ripe and ‘high’ when very ripe.  Therefore, eating a banana when it still has the tint of green at the stem means it will have a lower blood glucose response than when it is beginning to brown.

The Truth About Fruit

high glycemic fruitToday, I want to shed some light on the topic of high glycemic fruits.  I believe that we should make decisions based on sound information, not fear.  If we choose not to eat a certain type of fruit, let’s do it because of solid research instead of the warning of our ‘good-intentioned’ friend!

Let’s begin by breaking down the lingo…

The glycemic index is a number given to a food that gives you an idea of how fast your blood sugar will rise after eating the food.  While this sounds good, it doesn’t give an accurate picture.  There are a few problems with making food choices solely based on the glycemic index:

  1. It does not account for how much you eat!  1 cup, 2 cups, 3 cups?
  2. It does not account for what you are eating during the meal.  Fruit with yogurt?  Fruit as a part of dinner?

This is what you NEED to know

Fruit eaten alone will raise your blood sugar, some more than others.

The fiber in fruit (which varies among types) slows the rise in your blood glucose. The higher the fiber, the better!

Eating fruit with healthy fats (like nuts or nut butters) and/or protein (plain yogurt, cottage cheese) slows the release of glucose into your bloodstream.

Essentially, what you eat with fruit makes a difference, and how much you eat in one sitting matters!

Fruit: “Don’t label me!”

high glycemic fruitTo call fruit good or bad, high glycemic or low glycemic is too simplistic and inaccurate. What we need to do is think about how to incorporate fruit as a part of our diet.  

Yes, if you eat a plate of fruit for a “light lunch”, your blood sugar will rise pretty high, regardless of what type of fruit.  But, if you re-evaluate your meal and eat fruit on a green salad with grilled chicken and a vinaigrette, your blood glucose will rise much slower and not very high.  

It’s important to note just because we grab 1 piece of fruit doesn’t mean it is 1 serving. Take a glance around your grocery store produce department and you can find apples the size of tennis balls and some that are the size of soft balls.  If you grab an 8” long banana, it is actually 2 servings, not one.

No one wants to get out measuring cups all the time.  The best visual aid is to use your fist or think of the size of a tennis ball (for those, like my husband, who have larger hands) to assess an appropriate portion of fruit.  

So, What Do We Do With High Glycemic Fruits?

High glycemic fruits don’t need to be eliminated completely from your diet. When God looked at all the plants, trees and vegetation He created and called it “Good”, that includes the banana and mango trees.  He told Adam that all of this was here for him to eat.

If we decide to eliminate anything from our diet, we first should begin with processed foods and sugary beverages.  If it grows in the ground or is fruit from a tree, it is good. (Genesis 1:29,31)

We are also instructed, even called, to ask for and exert wisdom.  

If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you. (James 1:5, NIV)

Becoming mindful of how much fruit we are eating at one time is a great place to start. Just because some fruit is good, it doesn’t mean that more is better.  

It would also be wise to eat meals that are balanced.  That means that your plate should be portioned out in a way that will provide satiety, energy and nutrients:

  • ¼ plate- complex carbs with fiber (including fruit, whole grains, or starchy vegetables)  
  • ¼ plate- lean protein (fish, poultry, occasional red meat, dairy, eggs, vegetarian protein)
  • ½ plate- non-starchy vegetables

Even when eating a snack, you will feel much more satisfied when including protein or healthy fat along with a small piece of fruit.  The carbohydrate in the fruit is digested quickly, but the fat and protein take much longer, leaving you full for an extended period of time.

If you need some fresh ideas on how to include some of these high glycemic fruits into a balanced meal, check out these recipes:

Banana Crunch Overnight Oats
Grilled Chicken with Black Bean Mango Salsa
2 Ingredient Banana Pancakes
Thai Chicken and Pineapple Stir Fry
Apple Cinnamon Oatmeal Muffins (with Banana)
Strawberry Pineapple Smoothie

God doesn’t create “bad.”  He is good and He produces after Himself – only what falls in line with His character.  He does give us the choice to moderate, plan, and recognize body signals so that we can nourish our bodies in a way that honors Him.  For those who have difficulty regulating blood glucose, their body wisdom and food choices may need to look differently than someone else.  

But, there is no single fruit that is the ‘bad guy’ to your health.

So, What’s the Play Call?

Ask questions. Give attention to your body signals. Talk to your Registered Dietitian.  Seek the Lord and His infinite wisdom!

How much better to get wisdom than gold, to get insight rather than silver! (Proverbs 16:16 NIV)


References

Du H, Li L, Bennett D, Guo Y, Turnbull I, et al. (2017) Fresh fruit consumption in relation to incident diabetes and diabetic vascular complications: A 7-y prospective study of 0.5 million Chinese adults. PLOS Medicine 14(4): e1002279. https://doi.org/10.1371/journal.pmed.1002279

Harvard School of Public Health, The Nutrition Source, Vegetables and Fruit

USDA Choose MyPlate, Fruit

The God Heimlich: 4 Ways You’re Choking on Life and How to Get Unstuck

By
Kim Brightness
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heimlich

It’s stuck.

“I can’t breathe.”

Now there’s an imminent threat to your purpose, your success, your total reason for being.

At first, you thought “it” was good to you and for you; it was fun, it felt good, was harmless, or rightfully justified. For some of us, we knew good and well from the start it wasn’t any of those things, but we stubbornly did it, said it, or lived it anyway.

Now look at us. We’re choking on that very thing, wishing we had let it go a long time ago.  It has now lodged itself deeper into our spirit, our personality than we ever imagined, and now this foreign thought, behavior, or habit obstructs the airflow that sustains our purpose.

Oh, but God! Wise enough to know that a soft-spoken word or a gentle caress won’t trigger the change we need. He’s loving enough to know it’s time for a God Heimlich to jar, dislodge, expel the dangerous “it” that’s blocking our destiny.

What Caused You to Choke On Life?

Before the jarring begins, let’s take a look at how we got here:

1.  Living too fast.

We often think life in the fast lane is a fun ride. Isn’t this what social media sells us? But while the pedal is to the metal, we can easily pick up bad habits, mindsets, and beliefs that are unhealthy and contrary to God’s plan for our lives. Left unchecked, these stowaways can distract or totally obstruct our purpose and goals, and bring us a ton of unnecessary grief.

2.  Biting off more than we can chew.

Like #1, we want life to come too fast. One thorn in our flesh is that we don’t value process, learning, or earning our way. We want it ALL, right now! So, we “bite off” more than we’re mature enough to handle. Instead of living as Team Jesus, we defect to Team Doing Too Much, and resort to negative behaviors to force and control our version of progress — and choke!

3.  Eating off another’s plate.

Did your Shepherd promise to prepare a table before you? Then, why are you eating off the plate He prepared for someone else? God is a loving Father, who knows the diet, allergies, and capacity of all His children. We have no idea the training, tolerance, losses, or lessons of another teammate that qualified him/her to eat what’s happening in their life. What God has prepared for you will be just as delicious and beautiful, in due season, and it won’t make you sick.

4.  Unaware of Self and Others.

What’s got our attention? Are we doing too much at one time (#2)?  Are we running around half-naked, missing vital pieces of the armor of God (Ephesians 6:10-18)?

When we don’t take the time to build an awareness of Self – who we are created to be, what we believe, what our boundaries are, what benefits us versus what doesn’t – we’ll find ourselves off track of God’s designed purpose for our lives. Now, our wheels are stuck in things and people who are just as far from our purpose as we are – uh oh.

What we really need fast and in a hurry is – Help!

What Does a God Heimlich Look Like?

heimlichCan we be honest, Team? The Heimlich maneuver looks awkward, painful, almost violent. And, it’s definitely not a cute look… I mean, who wants to spit food across the room?

Umm… that would be the person who cares more about living than appearances or the opinions of others!

And, if we all keep living, there will come a time when we don’t care about our pride or what it takes — we just want to get it right, be free, save our lives from the point of no return.

That Time When…

dobermanOne of my earliest, scariest (and now funniest) God Heimlichs happened when I ran away from home at age 8.  Oh was I feeling myself!  I didn’t want to listen to nor appreciate my Mama, I was fed up, and I wasn’t going to put up with “her” anymore (smh).  So, instead of self-correcting that ungrateful, disobedient mindset and getting my act together:

I got all the way to the neighborhood park, and was chased all the way back home by two dobermans, that is, after running into a sticker bush first!

Yep, it hurt lol – body and pride – but not forever. I survived and went right back home with a new appreciation for my life and my Mom. Sometimes Goodness and Mercy does more than FOLLOW you – they will chase you home LOL!

And that, Teammates, is a God Heimlich! A life event that jars you back to reality, smacks you or throws water in your face to wake you up to change – since many times we’re unable or refuse to change on our own.

Yes, God Heimlichs can be embarrassing, painful, hard to live through, take a long time – BUT, once that “it” is expelled from your life, you’ll breathe and breeze through life much easier and happier!  You’ll be healed, free, restored, matured, and realigned with God’s plan for you.

So, what’s the play call?

Be patient through the process. Take it like a good teammate. Trust me, your God Heimlich didn’t come to kill you, it came to save you.

What’s one of your most memorable God Heimlichs?

 

Doers of the Word: Walk It, Like You Talk It

By
Keiston France
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doers of the word

“Walk it, like you talk it” is a phrase that admonishes us to live up to what we say, keep our word, or my favorite… practice what we preach.

My fellow brothers and sisters, it is time, whether you are young or old, to live out the Word of God so that society will know what it really means to be a Christian.

It’s important because everyone doesn’t know who God is. Everybody living on this earth may not know what being a disciple of Jesus Christ really means. So, it is up to us to show them what a relationship with God looks like. If we don’t, people in this world will think that living for God and the world is okay.

James 1:22 makes it clear that those who follow God don’t merely become experts at listening to God’s Word alone – with no corresponding action. To believe is to act upon what we hear.

Younger folks, when you are going to school and your friends know that you attend church – whether you mention it or not – you must show them what being a Christian is really all about. You cannot say you love God and live by the world’s standards, too, right?

Are You Hot or Cold?

The Bible talks about being a lukewarm Christian, which means you are stuck between hot and cold. God gives us a choice – be either hot or cold (Revelation 3:15). Choose one. It’s deceiving to ourselves and the people around us when we try to do both. We must accept the Word of God in our minds and agree to it in our hearts.

So, doing what we hear is very important – but are we truly listening? Those who believe stop talking long enough to listen because it is good to take the time to hear with understanding (Mark 4:12). Yet, the faithful don’t stop there. Faith in Christ is not just the map – it’s the actual journey. We need to figure out which way God wants us to go, and then actually go that way when and how He instructs us to do so.

Doers of the Word Know What They Look Like

doers of the wordIn James 1:23, a person who listens to the Word, the message of Jesus, and does not actually do what it says is like a person who looks at his own face in a mirror, and immediately forgets what he looks like.

It’s an absurd idea to think that we would be unable to recognize ourselves after seeing our own faces in a mirror. It’s also ridiculous to bother looking in a mirror in the first place if we’re only going to ignore what we see.

Don’t set yourself up for failure! It’s the same concept as a believer with God’s instruction manual in their hands. When God gives us the keys to make it into the Kingdom, and we don’t follow it, we cannot be angry when God rejects us on judgment day.

James’ point is that it must be equally absurd to think that a Christian could hear the Word of God and fail to do what it says. That just doesn’t make any sense. Those who believe the Word of God demonstrate their trust in God by obeying Him. Faith is the substance…those who don’t obey prove that they don’t really trust Him.

Look and Never Forget

In James 1:25, he explains how believers ought to handle their study of the Word of God. We as Christians must look intently into the perfect law – the law that gives us freedom. Understand that when we routinely read and obey God’s Word, we will be blessed in whatever we do.

When James uses the word “law,” he is not likely talking about the Law of Moses. James was one of the leaders of the church in Jerusalem and was likely writing to a very Jewish audience who knew all about that Law. More importantly, though, he was writing to new Christians about what it means to live out our salvation by grace through faith in Jesus Christ (Ephesians 2:8).

James is not calling believers to see legalistic rule-following as the path to being blessed. He is writing to people who believe that Jesus fulfilled the Law of Moses by obeying it perfectly Himself.

That’s the Word we hear and obey because we trust our Father. That law is the perfect law, the law of the love of Christ, which brings freedom.

So, What’s The Play Call?

Remember, as Christians, we are being watched very closely by a society that is very judgmental. We are being watched by people who are waiting for us to fall short of God’s glory.

However, there are also those who are watching us and learning from our lives as followers of Christ. If we are not living by example what we are preaching, then we are all hypocrites. Let’s be true ambassadors for Jesus Christ. Think about it.

Google, Tyson, Target Rank as Top Fortune 100 Companies for Religious Inclusion

By
Christianity Today
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religious Inclusion

Karen Diefendorf starts her days at Tyson Foods by checking in with the human resources and nursing staff at the Springdale, Arkansas, facility. After getting any personnel updates and taking care of emails, she puts on personal protective equipment and hardhat affixed with her title: CHAPLAIN.

Diefendorf, who comes out of the independent Christian Churches and Churches of Christ movement, wore the chaplain badge during her 24-year career in the Army before she began her work at Tyson, where she now does daily rounds to meet with employees. It’s so noisy on the production floor that she relies on a thumbs up, thumbs down system to see who might need counsel, prayer, or guidance.

“If I get a thumb sideways, thumbs down, for sure I’m going to meet them in the break room and see what that’s about,” said Diefendorf, a graduate of Lincoln Christian College and Lincoln Christian Seminary. “If I need more than the 15-minute break or have multiple people I need to see, any chaplain is free to go to that person’s supervisor and work a time to get them off the line.”

Diefendorf leads a team of 100 chaplains—mostly Christian—who provide spiritual support to 122,000 Tyson employees at nearly 400 locations. Tyson’s chaplain program is unique among big companies, and it earned the food processing giant the No. 2 spot on the Religious Freedom and Business Foundation (RFBF)’s religious inclusion rankings, released last month.

HR experts consider chaplaincy a way for companies to see and support their employees as “whole people,” to signal that they don’t have to pretend to leave their hurt at home when they come to work. Done right, these programs—and …

Continue reading…

8 Reasons Why Your Church May Be a Country Club

By
Christianity Today
-

I have been involved at a country club three times in my life. The first time was under my parents’ membership while I was growing up. The second was as an employee serving as the assistant to the golf pro. The third was at an affordable club I found in Louisville a few years back. Let me just say, I have an affinity for golf!

I’ve also grown up in the church and have been a pastor of several churches over the last 12 years. Let me say, with all her blemishes and imperfections (of which I am a part), I love the church!

Is Your Church a Country Club?

presence of GodHaving been a part of both as well as studying the North American landscape, I think for many Christians it’s easy to confuse country club membership to church membership. In this two-part blog, I want to highlight eight identifiers that your church might be a country club.

Keep in mind that Jesus didn’t die for the church to be a country club. Jesus died and rose again for the church to be a commissioned conduit to take the good news to the ends of the earth!

With that in mind, here are four identifiers that your church might be a country club, in part 1.

First, your church might be a country club if the goal is to keep members happy.

A country club is a service provider. For many, they provide golfing, swimming, tennis, dining, and entertainment services. Thus, if their services don’t appeal and appease the members, they will soon experience a decrease in membership.

As a result, if members complain about the conditions of the locker rooms, the quality of the greens, the attire of the staff, or the taste of the food, country clubs will work to rectify the problem. A club’s future and sustainability is fueled by the satisfaction of the members.

A church, on the other hand, is a mission vehicle …

Continue reading…

Or, jump to Part 2…

Judah Band’s New EP ‘Hush’ Available Everywhere Feb. 14th

By
Editorial Staff
-

Hush and Watch God Do It Again for Judah Band!

judah band
JudahBand.com

Judah Band is gearing up to release an all-new EP titled, “Hush – The EP”. The EP is now available for pre-order and will deliver to all digital platforms on Friday, February 14.

The new body of music will be distributed by eOne Nashville. Judah Band possesses an energy and presence that can’t be ignored. Their sound is a melting pot of musical genres that includes: Gospel, Rock, Pop, and Classical. “Hush – The EP” is the perfect blend of these four musical genres.

Check out the new single and video above for “I Believe”.

The Rainbow Belongs to God: Teen Takes a Stand for God in Nike Kyrie 5 Shoes

By
Editorial Staff
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rainbow flag

Knock-offs and trademark infringements are no anomalies in today’s society. There are many counterfeiters in the world who attempt to pass off the creation or trademark of another as their own. While no brand is exempt from being the target of intellectual property infringement – neither is God, our Creator.

When God created the rainbow as a sign of His covenant between Him and every living thing on earth, He specifically called it “My” rainbow. But, that hasn’t stopped the influence of a devil scorned to pervert the rainbow into a celebration and sign of the LGBTQ community and gay pride, as seen in the rainbow flag originally designed by Gilbert Baker.

God said in Genesis 9:13-16 NKJV:

13 I set My rainbow in the cloud, and it shall be for the sign of the covenant between Me and the earth. 

14 It shall be when I bring a cloud over the earth, that the rainbow shall be seen in the cloud;

15 and I will remember My covenant which is between Me and you and every living creature of all flesh; the waters shall never again become a flood to destroy all flesh. 

16 The rainbow shall be in the cloud, and I will look on it to remember the everlasting covenant between God and every living creature of all flesh that is on the earth.

Yet, with worldwide acceptance of the rainbow and the rainbow flag as a symbol of pride for the LGBTQ community, many in the Kingdom of God shy away from wearing, promoting, or being a champion of the rainbow mainly due to the effectiveness and acceptance of the infringement on the rainbow’s purpose and meaning.

But, one young teammate in La Habra, California has decided to be true to God and stand for God’s ownership of the rainbow.

Teen Takes a Stand for God’s Rainbow

rainbow flag
Marcus Works adds Genesis 9:13-16 to his Nike Kyrie 5 shoes.

Marcus Works, a fifteen-year-old freshman on the junior varsity basketball team at La Habra High School, took a stand for God and His rainbow in a recent basketball game.

Playing basketball since the age of 4, Marcus loves the Nike Kyrie 5 shoes – but decided to add his own touch to the 6-swoosh, rainbow shoes. To the sole of the shoe, Marcus added the scripture “Genesis 9:13-16” in blue to declare God’s sovereign ownership of the rainbow.

“The rainbow is God’s promise to us, not solely for a particular culture to use as their symbol. My son wanted to get that message out“, says mom, Tracee, who supports her son 100%.

nike kyrie 5 rainbow

Between schoolwork and basketball practice, we briefly caught up with teammate Marcus, who told us that he came up with the idea to add the scripture to his shoes to show how “…God truly made the rainbow. I chose these shoes because I’m a basketball player, and I’m known for my ‘shoe game’. I knew that my shoes would draw people’s attention.”

When asked how he would encourage more youth to take a stand for God and share or express their faith today, Marcus encourages fellow young believers to:

“Be creative in your own way. If you want to take a stand for Jesus Christ, show it through what you like.”

Team, let’s continue to pray for Marcus and his family, that they would continue to be unafraid and unapologetic in their stand for the Kingdom of God. What can we all learn from Marcus’ simple act of faith?

U.S. and 26 Countries Join New International Religious Freedom Alliance (IRF)

By
Christianity Today
-
International Religious Freedom

WASHINGTON (RNS) — The United States has been joined by 26 other countries in a new International Religious Freedom Alliance that seeks to reduce religious persecution across the globe.

“Together, we say that freedom of religion or belief is not a Western ideal, but truly the bedrock of societies,” said Secretary of State Mike Pompeo yesterday at a dinner at the US State Department launching the alliance that will involve senior representatives of each government.

The alliance’s first meeting fell on the eve of the National Prayer Breakfast, which gathers international religious and diplomatic figures once a year to an event chaired by members of Congress and organized by the International Foundation, a Christian organization also known as The Family or The Fellowship.

Poland, one country in the alliance, announced in a joint statement with the State Department that the next Ministerial to Advance Religious Freedom will be held July 14–16 in Warsaw.

“Building on the successes of the 2018 and 2019 ministerials hosted by the United States, the 2020 ministerial will allow countries to share different approaches, debate varying perspectives in the spirit of coherence and complementarity, and address challenges threatening the freedom of religion or belief,” the statement reads.

The two countries said participants at the Warsaw meeting will address “promoting inclusive dialogue to mobilize action and increase awareness regarding the scale of persecution against religion or belief worldwide.”

Besides Poland and the United States, the other founding countries of the International Religious Freedom Alliance are: Albania, Austria, Bosnia and Herzegovina, Brazil, Bulgaria, Colombia, …

Continue reading…

10 Reasons to Move Exercise Higher On Your To-Do List

By
Jennifer Hunt, RDN, LD
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exercise

Move Your Body!

It’s 5:30 a.m. and the sun has yet to make its glorious entrance.  My husband and daughter are still dreaming, enjoying the warmth of the cozy covers.  Yawning, I grab my keys and water bottle, and head to the car, off for a 6 a.m. cycling class.  

There are moments like these when it is still early, my thoughts are still foggy, and sleep has a seductive call.  These are the times when routine, discipline and the recollection of how good it feels after working hard must kick in.  These are the moments when I remind myself of all the ways this workout is going to change my life.

Sometimes we just need those reminders, those reasons that motivate us to get up, do it again, push a little harder, go an extra minute.

The reality is that we don’t need our doctor, a government advertising campaign, a nutritionist or personal trainer to tell us that exercise is good for us.  We already know that.  Most of the people I have worked with can recite the guidelines to exercise 150 minutes per week or 30 minutes, 5 days per week.  But, sometimes we have to dig a little deeper to really ask why we are deciding to commit to it.  

What’s in it for YOU?

What will make you get up each morning a little bit earlier or leave the office on time in order to make exercise happen consistently?  What will help you see beyond the discomfort in the moment and complete your workout?  What will motivate you when life gets busy, travel comes up, or in-laws come into town?  What will push you forward when you get disappointed that the scale hasn’t budged?

Will you give up?  OR, will you choose a different perspective?  

Exercise has a wealth of benefits, but sometimes we get caught up in looking for only one or two.  And, if our expectations aren’t met, it is easy to throw in the towel and allow our busy lifestyle to interrupt our plan.  It is easy to blame a hectic life on our inability to exercise.  

But you CAN choose differently if you want.

10 Benefits of Exercise

walkingThere are dozens of ways your body, mind, and spirit will benefit from exercise. If you are needing to rejuvenate your motivation, these are 10 reasons to move it higher up on your priority list.  But realize that a good reason won’t get you out of bed.  You must uncover your own personal “why” to keep you active and moving when it seems like the odds are against you.  

But, “If it doesn’t challenge you, it doesn’t change you.” Here we go…

1. Enhances Sleep Quality

Do you ever feel like a walking zombie? Is it difficult to fall asleep and stay asleep each night?  Research from 2005-2010 conducted by the CDC reports that 50-70 million Americans suffer from sleep disorders and deprivation and about 4% use prescription sleep aids.  And, this number is likely to have increased by now.  

Regular physical activity can help you fall asleep AND get better quality sleep. Going out for a walk or jog, heading to the gym for a workout, or pulling up a favorite work out on the internet may be the perfect non-pharmaceutical sleep aid.  It won’t cost you a dime and the only side effects you will notice will be better mental clarity the next day!

2. Manages Your Weight

Simply stated, exercise burns calories.  The more you do, the more calories you burn. The more energy you exert doing the exercise, the more calories you burn.  The longer you go, the more calories you burn.  The less exercise you do, the harder it is to maintain your weight.  People who are proactive about maintaining their weight consistently exercise. According to the National Weight Control Registry, an ongoing weight loss study that includes thousands of participants who have lost at least 30lbs and maintained the weight loss for 1 or more years, reports that 90% of these successful individuals exercise for an average of 60 minutes per day.

3. Improves Your Mood

Do you ever have a “blah” day?  The ones where you can’t put your finger on what is the matter but something is hampering your joy and sense of fun? Exercise is the solution. Your body will not be able to hold back producing hormones that improve your mood, help you relax and make you feel great! Don’t believe it?  Test this research out.  

Your body was made to move and it will practically shout with delight when you do. According to the American College of Sports Medicine, some research suggests that moderate exercise (ie. walking) has the potential to improve your mood for up to 12 hours! And the research is showing that it doesn’t matter what kind of mood – irritable, angry, sad, etc. – the effects remain consistent.  Physical activity, even if you only walk, has the power to change the tone of your entire day!

4. Boosts Your Energy

tiredWhile this may seem counter-intuitive, if you are feeling tired, physical activity can give you an energy boost.  Many Americans medicate their fatigue with caffeine and sugar to stimulate and give them the jumpstart they need to plow through the rest of the day’s events.  But, we can save ourselves some calories, crazy blood sugar highs, and caffeine headaches by grabbing our shoes and water bottle to get moving.

Exercise pumps oxygen and nutrients to your muscles and tissues to help them work efficiently giving you more energy for the things that matter most to you.  The research is showing that inactive people who begin a consistent exercise routine experience a boost in energy levels during the day.  Whether you are an infrequent exerciser, inconsistent exerciser, or just need a midday pick-me-up, physical activity will lift your spirits and give you a shot of full-throttle energy, without a warning label.  

5. Ramps Up Your Sex Life

For all you married folk… Maybe the spark isn’t gone.  You just need to know how to activate it!  Sex is active and physical. Cardiovascular exercise prepares your heart and other muscles for physical exertion. Physical activity helps you stay mobile, limber and flexible as you age, all things that can enhance your sexual experiences. Hitting the elliptical or grabbing your yoga mat for the class at your gym can contribute to more intimate fulfillment with your spouse.

6. Keeps You Mentally Alert

Cognitive decline is common with aging.  Memory, judgment, and mental alertness can become more difficult and less acute.  Research is showing that physical activity enhances memory and cognitive function at any age, 20 or 80.  Harvard Health writes an article about some published research showing that regular aerobic activity, “appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning.” Dementia is real and can be crushing.  Exercise appears to stimulate new growth of brain cells that help the brain stay healthy and function well.

If you are ever feeling foggy and need a brainpower boost…exercise.

7. Controls Your Blood Sugar

Exercise improves insulin sensitivity (of your cells) making it easier for insulin to usher glucose from your bloodstream into your cells to be used for energy.  Essentially, you need energy to exercise and therefore, your body works efficiently to make that energy, and in return lowers your blood sugar. Everyone – diabetics, pre-diabetics, and non-diabetics – should work to maintain healthy serum glucose levels.  

Your body is grateful you got moving – it reduces your blood sugar and your risk for diabetes.  Plain and simple.

8. Reduces Blood Pressure

Hypertension is known as the “silent killer.”  Exercise strengthens your heart, making it easier for your heart to pump blood through your arteries with less effort.  This reduces the pressure exerted which is a huge win for anyone currently on hypertension medications or with a family history of high blood pressure.  In fact, research shows that those with hypertension can reduce systolic (upper number) by 7mm Hg and diastolic (lower number) by 5 mm Hg simply with consistent exercise.  It often takes 1-3 months to see results, but they usually last as long as you continue regular exercise.  Life without dependency on blood pressure medications is freeing!  

9. Keeps Bones Strong

The loss of bone strength is a gradual, ever so subtle result of the aging process.  It often doesn’t even cross our mind until we see our hunched-over grandmother or help an elderly man at the grocery store.  But, the time you spend exercising now can have a profound effect on your bone strength in decades to come!  

In order to keep bones strong and secure, the CDC recommends engaging in strength training/weight lifting activities at least twice a week and including a variety of weight-bearing exercises like jump rope, jogging, aerobics, walking, hiking and dancing the rest of the time.  Bone mass peaks during your 20s and 30s.  If you care about dancing at your granddaughter’s wedding, traveling during retirement, or throwing a football when you are 80, begin investing today.

10. Builds Muscle Mass

weight trainingStrong, tone muscles cannot be wished into existence – they are a result of hard work. When someone decides to change their body composition, it really has nothing to do with a number on the scale.  Instead, it is the dream of improving leanness, tone and muscular definition.   The common phrase, “if you don’t use it, you lose it” remains true. Atrophy, the loss of muscle mass, occurs when you are not using muscles regularly, and, the aging process contributes to this as well.  Exercise, specifically strength training, changes this.  The research shows that you can begin preserving and enhancing your muscle mass at any age and reap great benefits!  

Researchers at the University of Michigan published a study in The American Journal of Medicine, showing that “after an average of 18-20 weeks of progressive resistance training, an adult can add 2.42 pounds of lean muscle to their body mass and increases their overall strength by 25-30 percent.”

For a sample home strength training workout plan, check out this one created by the American College of Sports Medicine.

If life is stressful and overwhelm seems to be caving in, exercise is one of the kindest things you can do to treat your body and mind well.  Life will always be busy – it never seems to go away.  But, in those moments when the “want to” seems dim, it is important to have your personal reasons why you are deciding to move that day.  

Isn’t it amazing that God has given us a way to heal our bodies, manage stress, improve our strength, manage our weight and live a long life…all from one activity that costs us 30-60 minutes a day.  It does have a cost, but YOU are totally worth it!

So, what’s the play call?

Your calling is GREAT!  Steward your body in such a way that allows you to walk it out every single day with vitality, mental clarity, and a spring in your step!

“I don’t know about you, but I’m running hard for the finish line. I’m giving it everything I’ve got. No sloppy living for me! I’m staying alert and in top condition. I’m not going to get caught napping, telling everyone else all about it and then missing out myself.”
1 Corinthians 9:26-27 MSG


References
American College of Sports Medicine- Boost Your Mood at Least Half the Day with Physical Activity
American College of Sports Medicine, Exercise is Good Medicine for Preventing and Reducing an Angry Mood
Centers for Disease Control- How Much Physical Activity Do Adults Need?
Centers for Disease Control- Physical Activity and Health
Fernando Dimeo, Nikolaos Pagonas, Felix Seibert, Robert Arndt, Walter Zidek and Timm H. Westhoff. Hypertension. 2012;60:653-658, originally published August 15, 2012. Aerobic Exercise Reduces Blood Pressure in Resistant Hypertension.  Retrieved from https://doi.org/10.1161/HYPERTENSIONAHA.112.197780
National Osteoporosis Foundation- What is Osteoporosis and What Causes It?
National Institute of Health- Exercise for Your Bone Health
University of Michigan- Older and Stronger

 

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