May2015

TTeennEEaassyyWWaayyssttooFFiittiinnEExxeerrcciissee

Everyone is so busy, some days it is hard to find time for exercise. However, we don’t realize how much time we spend waiting. Why not use some of that time fitting in a little exercise?

Whenyougooutsidetopickupyourmorningnewspaper,takeabrisk5‐minute

powerwalkupthestreetinonedirectionandbackintheother.

Cookingdinner?Dostandingpush‐upswhileyouwaitforapottoboil.Standaboutanarm's

lengthfromthekitchencounter,andpushyourarmsagainstthecounter.Pushinandouttogettonedarmsandshoulders.

Walkaroundtheblockseveraltimeswhileyouwaitforyourchildtotakeamusiclesson.Asyourfitnesslevelimproves,add1‐minuteburstsofjoggingtoyourwalks.

Ifyou'rehouseboundcaringforasickchildorgrandchild,hoponanexercisebikeordoatreadmillworkoutwhileyourailinglovedonenaps.

Duringcommercials,joginplace.A150‐poundwomancanburnupto45caloriesin5minutes.

Try5to10minutesofjumpingjacks.(A150‐poundwomancanburn90caloriesinone10‐minutesession.)

DolegexercisesandliftswithsmallweightswhileyouwatchTheWeatherChannel,cookingshows,movies,orthenews.

Onbreaks,spend5to10minutesclimbingstairs.

Whileyoursonordaughterplaysasoccergame,walkaroundthefield.Ifyou'repressedfortimeandmustwaitforanelevator,strengthenyourcorewithabexercises.Standwithyourfeetparallelandyourkneesrelaxed.Contractthemusclesaroundyourbellybutton.Thenelevateyouruppertorso,andrelease.Finally,contractyourbuttocksforafewseconds.

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

OneWiseChoiceataTime…BeforeIt’sTooLate~VickiHeath

CelebratingMother’sDaywasalwaysadilemmaforme.Whatdoyougiveamomwhohasjustabouteverything?TheonethingItrulywantedtogivemymom,Icouldnot—thegiftofgoodhealth.Mymotherwasdiagnosedwithstagefourlungcancerinthesummerof2009.Shehadbeenfairlyactivemostofherlife.Shewasamemberofamallwalker’sclub;sheworkedhardinhergardenandthereweresomedaysIcouldnotkeepupwithherenergy.Shestartedslowingdownlittlebylittle,andinthesecondyearaftermyfather’sdeathshefinallygaveupherhealthylifestyle.Bythetimeshewasdiagnosedwiththelungcancer,shehadbecomeveryinactive.Aswemetwiththedoctor,Iaskedhimwhatwecoulddotobeatthiscancer.Unfortunately,neitherchemotherapynorradiationwouldhaveapositiveeffectonthiskindofcancer.Theonlypossiblehopewastheremovalofthemalignantlung,andeventhathadaslimchanceofsuccess.Mymomquicklytoldthedoctorshewaswillingtohavethelungremoved.Hewentontotellherthatnoteveryoneisacandidateforthissurgery.Brutalonthebody,alungremovalsurgeryputsahugestrainontheheart.Heasked,“Mrs.Hensley,canyouwalkamileatagoodstrongpace?”Shesaidshecouldnottoday,butshewaswillingtoputinthetimeandgetherheartstrongenoughforthesurgery.Sadly,hetoldusthatitwastoolateforthat.Hertypeofcancerwouldspreadquicklyinthenextsixmonths.Mymomdiedlessthanayearlater.Imissmymom.ThereissomuchthatIhavenotbeenabletosharewithher.Inowhavefivegrandchildrenthatshewillnevermeetthissideofheaven.ShewouldhavelovedthatMegannamedherfirstborn“Henslee”;mymaidenname.Bycontrast,considerwhathappenedtoFrancisHarper,themotherofCaroleLewis,whodiedwhenshewasalmost90.Itwastheearly1990’sandmymomhadrentedabeachhousejustacrossthebayfromGalvestonIsland.Ourfamilyhadgatheredtoplayforanentireweek.OnSaturdayafternoontheguyswerecookingonthegrillandthewomenweresittingontheporchtalkingwhenmymomsaidthatshewasn’tfeelingwell.TheclosestthingwehadtoadoctorwasJohnny’sbrother,Mike,whoisadentist,sohecameintocheckonherandsaidhethoughtweneededtotakehertothehospital.ItseemedtotakeforevertogetontheferryandgettoJohnSealyHospitalinGalveston.Oncewegotthere,Momsatinawheelchairallnightwaitingforaroomintheemergencydepartment.Bythetimetheycheckedherover,shewasrunningahighfeverandwasdeathlysickwithStreptococcalSepticemia.Shewashospitalizedfor10daysandherarmwasthreetimesitsnormalsize.Theythinkshecontractedthisrarediseasefromamosquitobite.Mymomwasanavidwalkeranddidwateraerobicsonaregularbasis.Iwillneverforgetwhatoneofthedoctorssaidonedaytomymom:“Youwouldhavediedifyourheartwasnotsostrong.Thiskindofinfectionkillsmostpeople.”Thetimetogetfitisnotwhenyouaresick;thetimetogetfitisnow.Whenyouarealreadysick,itistoolate.

Continuedonpagethree…MAY2015 PAGETWO

OneWiseChoiceataTimecontinued…

“Idon’thavetime”cannolongerbeanoptionforus.Wecancontrolourtime.Thereistoomuchatstakeandwehavesomuchtolivefor!Oneotherthing:Momnevergottobeapartof,mywritingabook!Shewouldhavebeensoproud.TheentirestoryofmymomandCarole’smomisinmybook.Itwouldbeagreatgifttoyourmomorothersyoudearlylovetomotivatethemthatnowisthetimetogethealthy.Thetruthisthatwecontrolourtime.Timeisonlyaseriesofeventsandwhenwecontroltheevents,wecancontroltime.

Timeisoneofourmostvaluablecommodities.Becominghealthywilldefinitelycostussomething.Itcoststime,itwillcostmoneyanditwillcostussomeenergy,butwillbewellworththeinvestment.Iwanttobeasuper,fitmom,asuper,fitgrandmother,andlikeCaroleLewis,asuper‐duper,fitgreat‐grandmother!Itcanhappen‐‐onewisechoiceatatime.DoitforHimanddoitforthem.VickiHeath

ON SALE THIS MONTH!  $7                     (Reg. Retail $14.99)

Devotional

Bear with Me

Be completely humble and gentle; be patient, bearing with one another in love.

E P H E S I A N S 4:2

The benefits of being humble, gentle and patient are generally understood, but rarely do you hear someone talk about the benefit of bearing with another person. We can all recall comments made about bearing with others that imply what a hassle or burden such an action generates; but seldom do we consider how precious it is to have people in our lives that will bear with us in love. Thinking back over the past five years since I joined First Place 4 Health, the faces of those who participated in those sessions with me come to mind, warming my heart and reminding me of how God always provides what we need.

While it’s true that learning to make healthy food choices and building exercise into my life has been important, it is the people and the relationships I’ve built over the past several years in First Place 4 Health sessions that have nurtured my soul and given me living examples of what bearing with one another in love looks like in real life. Some people have come in for a session and drifted off. Others have come and stayed for several seasons, committed to making their health—spiritual, mental, emotional and physical—a priority. We have laughed together and cried together. But more importantly, we have prayed together. We have prayed for our families, for our jobs, for guidance; and we have prayed for each other. I’m doubtful that anyone in our group anticipated that we would grieve together, but we have grieved through the loss of a spouse and the death of a son. Over and over we have seen that God is faithful and always provides. And sometimes He uses the arms of those in my group who are willing to “bear with me” to give me a hug and offer comfort and an encouraging word.

Action Item: Developing patience requires careful cultivation and frequent practice. Ask God to help you see people as He sees them and seize opportunities to share with them the love and comfort He has given you.

Prayer: Thank You, Lord, for my First Place 4 Health group and the encouragement they have shared with me. Bless them for their kindness to me, and help me to follow their example.

Sandy Matthews Houston, Texas

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

MAY2015 PAGEFOUR

   

MyExerciseGoal~CaroleLewis

Myexercisegoalistowalk10,000stepsaday.SinceIusuallydon’twalkonSunday,itisimportantformetowalkmorethan10,000stepsontheothersixdays.SomedaysIdon’tfeelmotivatedtotakemywalk.Onthosedays,Imakethedecisiontowalktoadestination,sothatImustwalkbackhomeinordertogetmysteps.Today,Iputoffmywalk;Ididn’twanttowalkaroundthetownhouseordrivetothechurchtowalkonthetreadmill.TheweatherwasbeautifulandaboutlunchtimeIdecidedtowalktothecafeteria,eatlunchandwalkhomeagain.Thecafeteriaisalmosttwomilesawaysothistripwouldaccomplishtwothings:provideahealthylunchandcompletemystepsfortheday.Weallhavedayswhenourmotivationislowanditreallyhelpstowalktoadestination.Wehaveacityparkwithathree‐mileloop,sosometimesIdrivetheretowalktheloop.Thecityhasalsocreatedwalking/biketrailsandIliketowalkthosetrails.Theideaistowalkouthalfthedistanceyouwanttocoverandwhenyouwalk,backyouarefinished.ThereareacoupleofitemsthatIusetomotivatemeandtoaddanotherlayerofaccountability:1)IwearaFitbitthatcountsmystepseachday.Ialsoreceiveane‐mailfromFitbitonceaweekthattellsmethenumberofstepsIwalkedfortheweek,thenumberofstairsIclimbed,thenumberofmilesIcoveredandthenumberofcaloriesIburned.2)Afreeappmapmyrun.comisanothermotivatorforme.IstarttheappwhenIbeginmywalkanditgivesmethetotaltimewalkedandnumberofmilescovered.TheapptalkstomeeverymileandtellsmethatIcompletedthemileandthetimeittookmetowalkit.Thismotivatesmetotryandmakebettertimeonthenextmile.Walkingwithafriendhelpsthetimepassquicklysothisisagreatwaytoexercise.AcoupleoftimesaweekImeetafriendatchurch,andwewalksidebysideontreadmillswhileworkingonourFirstPlace4Healthmemoryverses.Wejustfinishedoursessionandbothofuswereabletosayalltenofourmemoryversestoeachother.ThisfriendwasconvincedthatshecouldnotmemorizeScripture,butshehasnotonlydoneit,shenowknowsshecandoit.Nextsessionwewilladdonenewverseeachweekandpracticethetenshe

memorizedthissession.IknowyouareasgladasIamtoseewinterleavethisyear.Whynottakeadvantageofthebeautifulspringweatherandgetoutsidetoexerciseeverychanceyouget?Whoknows,itmightevenbecomeahabit!Blessings,

Carole

MAY2015 PAGEFIVE

Two friends out walking at Wellness Week in Round Top, Texas. Even in the rain!

BenefitsofExerciseExerciseisthesinglebestthingyoucandoforyourbrainintermsofmood,memory,andlearningaccordingtoHarvardMedicalSchoolpsychiatrist,JohnRatey.Now,morethanever,weneedtostaypositive,sharpandmentallyfocused.Thesenewlydiscoveredbenefitsofexercisedojustthat:

Exercisemakesyouhappy.AccordingtotheAmericanPhysiologicalAssociation,almostoneinfiveadultsisnowonsometypeofprescribedmedicationformentalhealth.Researchsuggeststhatburningoff350caloriesthreetimesaweekthroughsustained,sweat‐inducingactivitycanreducethesymptomsofdepressionaboutaseffectivelyasantidepressants.Thatmaybebecauseexerciseappearstostimulatethegrowthofneuronsincertainbrainregionsdamagedbydepression.

Exercisemakesyousmart.Exerciseincreasesthelevelofbrainchemicalscalledgrowthfactors,whichhelpmakenewbraincellsandestablishnewconnectionsbetweenbraincellstohelpuslearn.Interestingly,complicatedactivities,likeplayingtennisortakingadanceclass,providethebiggestbrainboost."You'rechallengingyourbrainevenmorewhenyouhavetothinkaboutcoordination,"explainsRatey."Likemuscles,youhavetostressyourbraincellstogetthemtogrow."

Exercisekeepsyouyoung.Jumpingonthetreadmillorcrosstrainerfor30minutescanblowofftensionbyincreasinglevelsof"soothing"brainchemicalslikeserotonin,dopamine,andorepinephrine.What'sfascinating,though,isthatexercisemayactuallyworkonacellularleveltoreversestress'stollonouragingprocess,accordingtoa2010studyfromtheUniversityofCalifornia,SanFrancisco.Theresearchersfoundthatstressed‐outwomenwhoexercisedvigorouslyforanaverageof45minutesoverathree‐dayperiodhadcellsthatshowedfewersignsofagingcomparedtowomenwhowerestressedandinactive.

Exercisehelpsyoulearn.Thebestwaytolearnsomethingnewifitinvolves"musclememory",istogetyourheartracing.InaUniversityofCopenhagenstudy,volunteerswhohadavigorousfifteen‐minutecyclingworkoutrightafterlearninganewskillretaineditmuchbetterthefollowingweekthanthosewhoexercisedbeforehandornotatall.Exerciseboostsbrainproteinthathelpscementthemusclemovementsinactivitieslikepianoplayingortyping.

Exercisehelpsyoumakebetterdecisions.ThatistheresultofastudypublishedintheBritishJournalofSportsMedicine.Kidsandyoungadultswhoengagedinexerciserightbeforetakingatestshowedbetterconcentrationandself‐controlthanthosewhodidnotexercise.Duringexercise,thedecisionmaking"frontallobes"ofthebrainareagetsmoreoxygen.Thisisthepartofthebrainthatmakesthoseexecutivedecisions.

Exercisehelpsyouhavebetterwordrecall.Haveyoueverhadawordrightthereonthetipofyourbrain,butyoucan’tgetitdowntoyourmouth.Thenexttimethishappenstoyou,letitbearemindertogoforapowerwalk.Accordingtoasix‐monthstudyattheUniversityofBritishColumbia,olderwomenwhoexercisedatamoderatetohighintensityhadbettermemories,testedhigheronwordrecallandotheritemsthanthecontrolgroupswhodidnotexercise.Theprotocolforthetest:40minutesofwalking,twiceweekly,workingat70to80percentoftheirtargetheartrate.

Where are you in your race to wellness and total health inside and out? Are you just starting out? Has something knocked you off track? Are you reaching the finish line? Wherever you are in your race, you can find encouragement and motivation to set your goals and run to win! Join us this summer in Houston!

July24‐25,2015Houston’sFirstBaptistChurch

Houston,Texas

Seminarswillincludeinformationongrowinghealthyfamilies,findingemotionalfreedom,thelatestinexercisetrendsandpowerfoods,

healthycookingtipsandmuchmore.

FeaturedSpeakers

RobSeagears VickiHeath CaroleLewis LindaSeagearsPastor NationalDirector,Author,LiveLife WorshipLeader FP4HRightHere,RightNow!Therefore,sincewearesurroundedbysuchagreatcloudofwitnesses,letusthrowoffeverythingthathindersandthesinthatsoeasilyentangles.Andletusrunwithperseverancetheracemarkedoutforus,fixingoureyesonJesus,thepioneerandperfecteroffaith.Forthejoysetbeforehimheenduredthecross,scorningitsshame,andsatdownatthe

righthandofthethroneofGod.Hebrews12:1‐2

SimpleIdeasforLeaders–TrackYourProgress

AttentionLeaders!Joinusintrackingyourgroup'sprogress!Takejustafewminutestoenteryourgroupinformationhere:http://bit.ly/1bPB08V.Watchfuturenewslettersfornewsabouttheresultsofthistrackinginformation.Allthosethatparticipatehaveachancetobeawardedaprize!

 

PennsylvaniaAreaTraining&WellnessRallyMay16,2015CrossroadsChurchOakdale,PAContact:helen.baratta@fp4h.comNewJerseyAreaTraining&WellnessRallyMay30,2015FirstBaptistChurchofMt.HolyEastampton,NJContact:helen.baratta@fp4h.comMassachusetts&RhodeIslandAreaTrainingMeetingJune13,2015GraceChapelLexington,MAContact:monique.johnson.fp4h@gmail.comTheRace!~Summit2015July24‐25,2015Houston’sFirstBaptistChurchHouston,TXContact:helen.baratta@fp4h.comMississippiAreaTrainingMeetingAugust15,2015RankinCountyBaptistAssoc.Pearl,MSContact:glenna@netdoor.com

Minnesota:LearnhowtostartaFP4HWellnessMinistryAugust29,2015FiveOaksCommunityChurchWoodbury,MNContact:ArlaFrigstad–612‐594‐6951TexasAreaTrainingMeeting&WellnessRallySeptember12,2015SalemSayersBaptistChurchSanAntonio,TexasContact:chapkoj@aol.comWellnessWeek@RoundTopOctober8‐15,2015RoundTopRetreatRoundTop,TexasContact:lisa.lewis@fp4h.comMississippiAreaTrainingMeeting&WellnessRallyNovember7,2015FirstBaptistChurch‐SenatobiaSenatobia,MSContact:glenna@netdoor.com

Formoreinformationaboutanyoftheseevents,pleasevisitwww.firstplace4health.com

UpcomingEvents

Recipes!

Lime and Blueberry Muffins

1 ¾ cups all-purpose flour 1 cup sugar 2 teaspoons baking powder 1/4 teaspoon salt 1/2 cup light sour cream 1/3 cup canola oil 1 teaspoon grated lime rind

2 tablespoons fresh lime juice 1 teaspoon vanilla extract 2 large egg whites 1 large egg 1 (6-ounce) container plain low-fat yogurt Cooking spray 1 cup fresh blueberries

Preheat oven to 350°. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, sugar, baking powder, and salt in a large bowl; make a well in center of mixture. Combine sour cream and next seven ingredients (through yogurt) in a bowl; stir with a whisk. Add sour cream mixture to flour mixture; stir just until moist. Spoon batter evenly into 12 muffin cups coated with cooking spray. Sprinkle blueberries evenly over tops of muffins. Bake at 350° for 25 minutes or until muffins spring back when touched lightly in center. Cool in pans 10 minutes on a wire rack; remove from pan. Serve warm or at room temperature. Serves 12. Nutritional Information: 225 Calories, 7.5g Fat, 4.5g Protein, 34.5g Carbohydrate, 1mg Iron, 166mg Sodium

GrilledVeggie&HummusWrap(Vegetarian)

4 (1/2-inch-thick) slices red onion 1 red bell pepper, seeded and quartered 1 (12-ounce) eggplant, cut into 1/2-inch-thick slices 2 tablespoons olive oil, divided 1/4 cup chopped fresh flat-leaf parsley 1/8 teaspoon kosher salt 1 (8-ounce) container plain hummus 4 (1.9-ounce) whole-grain flatbreads 1/2 cup crumbled feta cheese Lettuce and avocado, if desired Heat a large grill pan over medium-high heat. Brush onion, bell pepper, and eggplant with 1 tablespoon oil. Add onion and bell pepper to pan; cook 3 minutes on each side or until grill marks appear. Remove from pan. Add eggplant to pan; cook 3 minutes on each side or until grill marks appear. Remove from pan; coarsely chop vegetables. Combine vegetables, remaining 1 tablespoon oil, parsley, and salt; toss to combine. Spread 1/4 cup hummus over each flatbread, leaving a 1/2-inch border around edges. Divide vegetables over each flatbread; top each serving with lettuce and avocado, if desired. Serves 4. Nutritional Information: 306 Calories, 22.5g Fat 16.5g Protein, 35g Carbohydrate, 15g Fiber, 13g Cholesterol, 3.5mg Iron, 788mg Sodium

Steak&VegetableTacos

2 tablespoons canola oil, divided 1 tablespoon fresh lime juice 1 teaspoon brown sugar 1 1/2 teaspoons chipotle Chile powder 2 large garlic cloves, minced and divided 1 (1-pound) skirt steak, trimmed and chopped 1/2 medium onion, cut into 1/2-inch-thick slices 1/2 pound plum tomatoes, halved lengthwise

1 red bell pepper, halved and seeded 5/8 teaspoon salt, divided 1/4 teaspoon dried oregano 1/4 teaspoon ground black pepper Cooking spray 8 (6-inch) corn tortillas 1/4 cup reduced-fat sour cream

Combine 1 tablespoon canola oil, lime juice, brown sugar, Chile powder, and 1 minced garlic clove in a large zip-top plastic bag. Add steak; seal and toss to coat. Marinate at room temperature 30 minutes. Heat a large grill pan over medium-high heat. Brush the remaining 1 tablespoon canola oil over onion slices, tomatoes, and bell pepper. Arrange the vegetables in pan; cook for 4 minutes on each side or until charred and softened. Combine tomato, 1/4 teaspoon salt, and remaining garlic clove in a food processor or mini chopper; pulse until almost pureed. Place tomato mixture in a medium bowl. Coarsely chop onion and bell pepper; add to bowl. Stir in oregano and black pepper. Heat a large cast-iron skillet over high heat. Coat pan with cooking spray. Add steak mixture to pan; cook for 6 minutes or until done, stirring frequently. Stir in remaining 3/8 teaspoon salt. Heat tortillas according to the package directions. Arrange about 1 1/2 ounces steak on each tortilla; top each tortilla with about 2 tablespoons salsa and 1 1/2 teaspoons sour cream. Nutritional Information: 336 Calories, 17g Fat, 21g Protein, 26g Carbohydrate, 3.5g Fiber, 54mg Cholesterol, 2mg Iron, 477mg Sodium

VanillaBeanShortbread

Cooking spray 2 cups all-purpose flour 1/4 cup cornstarch 1/4 teaspoon salt

1/2 cup butter, softened 1/2 cup canola oil 1/2 cup sugar

1 vanilla bean, split lengthwise Preheat oven to 350°. Line bottom and sides of a 13 x 9–inch baking pan with foil; coat foil with cooking spray, and set aside. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, cornstarch, and salt in a large bowl; stir with a whisk. Place butter in a medium bowl; beat with a mixer at medium speed 2 minutes or until light and fluffy. Add oil; beat with a mixer at medium speed 3 minutes or until well blended. Gradually add sugar, beating well. Scrape seeds from vanilla bean, and add seeds to butter mixture; discard bean. Add flour mixture, beating at low speed just until blended. Spoon dough into prepared pan. Place a sheet of heavy-duty plastic wrap over dough; press to an even thickness. Discard plastic wrap. Bake at 350° for 30 minutes or until edges are lightly browned. Cool in pan 5 minutes on a wire rack; cut into 32 pieces. Carefully lift foil from pan; cool squares completely on a wire rack. Nutritional Information: 101 Calories, 6g Fat, 1g Protein, 8mg Cholesterol, 39mg Sodium

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.