Put Your Faith Where Your Action Is!

Gwen Smith

Today's Truth 

"Faith by itself, if it is not accompanied by action, is dead" (James 2:17, NIV).

Friend to Friend 

I remember a time, back in 1993, when I was swept up in the whimsical world of wedding planning. Every detail mattered. I was excited to be marrying Brad Smith and I wanted our wedding day to be a magical springboard to a life filled with amazing adventures and deep years of God-centered love. From the cake choices - to the dress choices - to the music choices - to the guest list choices - to the bridal registry choices: I was all about the business of wedding prep!

The bride of Christ is purposed to be all about the Father's business - to prep for eternity by making choices to bring Him glory throughout our days; to intentionally worship the Lord through our service. As daughters of God, we are called to connect our believing to our behaving; our convictions to our conversations; our lip-service to our life-service.

The Biblical mandate for each believer is this: put your faith where your action is. "Faith by itself, if it is not accompanied by action, is dead" (James 2:17).

'Drop Dead Healthy': Is the Perfect Healthy Lifestyle Possible?

By JOHN BERMAN and MARY MARSH | Good Morning America

There are thousands of diet and exercise studies for how to achieve and maintain a healthy lifestyle: Don't eat that, drink more of this, run hard for this length of time then rest, but wait, maybe try a walk-run combo, or extreme yoga, or perhaps meditation. The tips constantly change when new studies are published.

For his most ambitious project, author A.J. Jacobs followed the latest medical advice about getting healthy -- all of it -- and found out what really works.

"I was in bad shape," Jacobs said. "I had a huge stomach. I looked like a snake that swallowed a goat. It was sort of the skinny fat, and you know, my diet was terrible. I ate sugar, salt, fat. Those were my three food groups, so I really wanted to -- I needed to do a big revamp."

Following the success of his book, "The Year of Living Biblically," in which he tried to follow every rule in the Bible for a year, Jacobs, 44, spent two years trying out every diet plan, every workout routine, every self-improvement trick and technique out there. He documented his journey in his new book, "Drop Dead Healthy: One Man's Quest for Bodily Perfection," which he wrote while walking on a treadmill, by the way -- a chapter every 12 miles or so.

"More and more research shows how horrible sitting is for you," he said. "It's really bad. It's like a Paula Deen bacon doughnut. It's just so ... if you are sitting for more than six hours a day, that'll increase your risk for heart disease by 60 percent."

Jacobs is now a walking encyclopedia of health insight, from applying sunscreen daily, to having certain plants nearby to filter the air -- even proper water bottle care.

"Holding a cold bottle is actually good for your workout," he said. "It keeps your core temperature lower, and you can increase your endurance."

It could get a bit annoying, his wife, Julie, admitted.

"There were certain things that he would like to look over my shoulder when I was eating -- white bread and say, 'enjoy your empty calories,'" she said. "I'm having my everything bagel, please let me be."

So what did work? Over the course of two years, Jacobs developed definite opinions about how to maintain a healthier lifestyle. He said people need to exercise more, sit less, meditate, pet dogs -- because studies have found it lowers blood pressure -- and cook their own meals instead of eating prepared food.

Jacobs now has a healthier diet, mostly vegetables, fish and eggs. The dietary revelation came not with what he eats, but how he eats it.

"I chew as many times as possible, because you'll eat less and we eat way too much as a nation," Jacobs said. "There's actually a very passionate movement on the Internet called 'Chewdaism,' and they believe you should be chewing as many as 50 times a bite."

And then there were those health regimens that Jacobs said didn't work for him, such as colonics and juice fasts.

"I was not a fan of either one, and luckily the science is not there," he said. "There's really very little science that colonics are good for you. You don't really need them. The body cleans out by itself."

But the calorie restriction diet is what Jacobs called "one of the worst experiences of my project."

"This is the group that believes that if you eat very, very little, like if you are on the verge of starvation, then you're going to live 140 years," Jacobs said. "The obvious joke is why would you want to live 140 years if you're only eating, you know, five flax seeds a day."

His favorite workout: boulder tossing, log carrying and sprinting, part of the so-called "caveman workout."

"The caveman didn't do a lot of leisurely jogging," he said. "They did a lot of sprinting, running away from tigers."

At the end of two years, Jacobs said he managed to lose 17 pounds. His body fat dropped from 17 to 7 percent and he said he is now bursting with energy and feels great. He added that he has backed off doing some of the dozens and dozens of daily healthy rituals -- for example, he no longer does the colonics or juice diets anymore, and he doesn't do the caveman workout regularly -- because, Jacobs said, there just aren't enough hours in the day to be that healthy.

"I'm a bit of an 'obsessional' person, so I guess I might go too far," Jacobs said. "[But] being too obsessed with health is not very healthy."

Jacobs also said that the most detrimental part of the pursuit of being healthy is that he had to give up seeing his friends and his family because there wasn't enough time in the day for both.

"I had very little time to see my friends because I was being too healthy, and that turned out to be unhealthy ... Social interactions are such a crucial part of our health you know they really contribute to your longevity," he said.

A.J. Jacobs shares some of his tips for being healthy. Here's what he says:

Chew! There's a movement I discovered on the Internet called 'chewdaism' where people believe you should chew each mouthful of food 50 to 70 times. This is a bit much if you have a life. Twenty or thirty times works pretty well. And basically it slows you down to give those satiety signals enough time to reach your brain so that you realize you're full before you've overeaten. It really helped me eat less.

Self-tracking -- such as using a pedometer or keeping a food diary -- makes all the difference. Just something as simple as a pedometer can make you walk one mile more per day on average, because it becomes a game. Even just writing down what you eat changes your behavior.

Don't be sedentary. Sitting is so bad for you. I like walking better, which surprises me. I have more energy. So I run errands, literally. I run to the store for toothpaste and run home. I squat down to talk to my kids, which means I do 50 to 70 squats a day.

Stress truly affects your help. I thought diet and exercise would solve everything. But keeping stress down is important. You do that by making time for friends and family, making sure to laugh. And you know what is a big stress-inducer? Noise. That's why I got some noise-cancelling headphones (which were a stress-inducing three $300.)

Respect your future self. An app online aged a picture of me, showing me what I'd look like at 70. I keep the picture on a desk and look at it to remind myself to make things better for me in the future.

http://gma.yahoo.com/drop-dead-healthy-perfect-healthy-lifestyle-possible-224109928--abc-news-health.html

The Best Diet for COPD Patients

A healthy diet can play an important role in the management and treatment of COPD.

By Krisha McCoy, MS

Medically reviewed by Lindsey Marcellin, MD, MPH

Finding the right diet can be tricky for people with chronic obstructive pulmonary disease(COPD), since they need to eat a healthy diet and maintain their optimal weight to keep COPD symptoms in check.

COPD: The Impact of Body Weight

For COPD patients, maintaining a healthy weight is important for controlling symptoms.

"If you're overweight, you have to carry more of your weight around," says Barry Make, MD, co-director of the COPD program at National Jewish Health in Denver and professor of medicine at the University of Colorado. Having more weight to carry around can increase shortness of breath, which is one of the primary symptoms of COPD.

With that said, it’s even more crucial for COPD patients not to be underweight. "Being overweight is bad, but being underweight is probably even worse in COPD patients," says Dr. Make. "A lot of COPD patients want to lose weight, but we tell them not to lose too much." According to Make, losing too much weight when you have COPD is associated with a poorer prognosis, or worse long-term outlook. In addition, not weighing enough can zap your energy, making it difficult to adhere to your COPD management plan.

COPD: Nutrition Tips

Talk with your COPD medical team about the nutrition plan that is best for you. They may recommend that you see a nutritionist, who can work with you to develop a meal plan to best meet your needs and monitor your progress along the way.

In general, people who have COPD should consider the following to maintain an optimal weight:

• Monitor calories: If you are overweight, you can lose weight by eating fewer calories. But don't eat so few calories that you feel fatigued and hungry all of the time. If you need to focus on maintaining your body weight, talk with your medical team or nutritionist about the foods you should be eating to keep the weight on.
• Avoid fad diets: "Fad diets are not appropriate for COPD patients," says Make. Make recommends that COPD patients eat a healthful, balanced diet instead of going on fad diets to control weight.
• Focus on protein: Work with your medical team and/or nutritionist to determine the amount of protein you need. "A lot of people do not get enough protein in their diet," says Make. Make says that protein is particularly important for COPD patients who are exercising as part of their pulmonary rehabilitation plan.
• Watch your portions: "We tell our COPD patients to eat small meals frequently, rather than large meals," says Make. Eating several small meals throughout the day instead of two or three large meals can help lessen shortness of breath.
• Get balanced: Focus on consuming fruits, vegetables, dairy products, whole grains, and lean proteins.
• Limit salt: Consuming excessive sodium can lead to fluid retention, which can worsen your shortness of breath.
• Remember your oxygen: If your medical team recommends it, use supplemental oxygen during and after meals to aid in digestion.

A healthy diet is an important part of a COPD patient's treatment plan. Eating the right foods can help manage your symptoms, make you feel better overall, increase your energy level, and give your body the fuel it needs to fight infection. It takes energy to breathe when you have COPD, so feed your body well.

http://www.everydayhealth.com/health-report/chronic-obstructive-pulmonary-disease/diet-for-copd-patients.aspx

11 Ways to Make Mealtime Easier With COPD

COPD may make it difficult to get needed nutrition. Being strategic with meal planning and food preparation can help you work around the fatigue and shortness of breath you feel.

By Madeline Vann, MPH

Medically reviewed by Lindsey Marcellin, MD, MPH

Struggling with COPD, specifically the fatigue and shortness of breath that come with it, can leave you struggling to prepare and eat even the simplest meals. Yet it's possible to bring joy and nutrition back to your daily menu, despite COPD symptoms.

"For people with COPD, it's challenging and exhausting to eat and take a breath at the same time," explains registered dietitian Carol Wolin-Riklin, MS, RD, an instructor in the department of surgery at the University of Texas Health Science Center at Houston Medical School.

As tiring as it can be to eat, people with COPD still want to enjoy mealtime. A survey of 81 people with COPD showed that the majority wanted more information on what to eat and how to manage their symptoms.

COPD and Diet: A Primer

"When you have a hard time eating, every bite should provide nutrition," advises Wolin-Riklin.

Here is a brief outline of a healthy COPD diet:

• Calories. Living with COPD symptoms takes so much energy that you may need to increase your diet's calorie count to 3,000 or more a day. Work with a dietitian to figure out exactly how many calories you need.
• Protein. People with COPD often experience muscle wasting because of the way their bodies use protein. As a result, higher-protein diets are advised, as long as you don't have other conditions that this would negatively impact, says Wolin-Riklin. Check with your doctor first, especially if you have any illnesses that affect the kidneys. Nut butters, smoothies or shakes with protein powders, chicken, and fish are all easy-to-prepare protein sources.
• Fruits and vegetables. Eat as many as possible and in a rainbow of colors to get various nutrients. If you don't want to chew raw veggies, steam them, puree them for soups, or try low-sodium vegetable juices.
• Healthy fats. Opt for foods with omega-3-fatty acids, such as cold-water fish, like salmon and sardines, and healthy fats such as olive oil. These are good sources of additional calories and may also help cut down on inflammation overall.
• Fiber. Aim for 25 grams of fiber daily. You might need to take fiber supplements to reach that amount.
• Limited carbohydrates. You need some carbs, but eating too many can increase the carbon dioxide in your blood. Stick with six to eight servings throughout the day.

11 Tips to Make Mealtimes Easier

Struggling to eat the same way you did before COPD symptoms took over simply won't work. Instead, try these strategies:

• Select prepared foods. If you don't have someone to cook for you, Wolin-Riklin suggests buying prepared foods as much as possible. Prepared foods do not have to be expensive — consider choices like hot, store-roasted chicken instead of roasting one yourself. Check whether your household qualifies for a Meals on Wheels program or another service that delivers prepared hot meals.
• Rethink dinnertime. "Find the time of day you feel best, and make that your biggest meal," advises Wolin-Riklin. For most people, that's early afternoon. It's fine to spend the rest of the day enjoying healthy snacks or eating liquid meals, such as smoothies or shakes with added protein or nutrient powders.
• Freeze extras. If you have leftovers or muster up extra energy to cook at certain times, freeze meal-sized portions you can easily reheat on a day you're feeling tired.
• Avoid carbonated beverages. Fizzy drinks will make you feel uncomfortable and bloated, putting pressure on your lungs and airways from below. Gas-producing foods, such as beans, may also make you uncomfortable unless you take an over-the-counter supplement such as Beano at the beginning of the meal.
• Choose low-salt foods. Look for low-salt labels, or make sure caregivers don't add salt to foods they prepare for you. Too much salt (you want only about 1,500 milligrams a day) can cause fluid retention, which adds to COPD symptoms.
• Eat small but frequent meals. Wolin-Riklin says this approach, which should result in five or six mini-meals, will help you feel less tired while eating and get consistent energy and nutrition through the day. Keep small high-calorie snacks, such as peanut butter and apple slices or cheese and crackers, on hand when you're out of the house.
• Ease your chewing. A number of people get in the habit of eating large mouthfuls quickly, but people with COPD do best with small bites of easy-to-chew foods. Instead of thinking of this as restrictive, consider that chewing small bites slowly helps you appreciate the flavor of your meal.
• Sip liquid throughout the day. It's important to get enough fluids — water, juices, smoothies, and soups. Try sipping 6 to 8 cups of water and possibly meal-replacement drinks like Boost or Ensure, over the course of the day instead of drinking a lot of fluid at one time.
• Wear your oxygen. If you have been prescribed oxygen, wear your nasal cannula while you eat. This allows you to breathe and eat at the same time more easily, says Wolin-Riklin.
• Eat sitting up. You'll breathe more easily while you eat and swallow more safely if you eat sitting up rather than reclining in bed or a chair.
• Be dairy-aware. Some people feel like dairy increases their mucus production. If this sounds familiar, try a milk alternative like soy or almond milk.

If you make these adjustments and still have difficulty eating and breathing at the same time, talk with your doctor or your pulmonary rehabilitation team to get some more ideas about how to cope.

http://www.everydayhealth.com/health-report/chronic-obstructive-pulmonary-function/mealtime-easier-with-copd.aspx

Why A Little Salt in Your Life Is a Good Thing!

  

If there’s one thing I know about myself, it’s that I could improve on my communication skills. I don’t enjoy idle talk, which means I’m not a big fan of “girl parties.” I never talk on the phone unless it is for information purposes. I rarely answer all my emails, thus leading to a full email inbox. I don’t even listen to all my voice mails! Much to my family’s dismay.

All in all, I pretty much don’t feel the need to respond, which makes for a very poor communication plan in my life. But somehow I manage to lead a very fulfilled life. Some may think I’m out of touch, but somehow I manage to go from day to day basically a very happy person.

I can remember years ago when moving to our current church, one of my friends introduced me to a group and said, “All you really need to know is that Deb is a very private person.” I was a bit taken back from the comment since I had never thought of myself that way. Yet after mulling over my friend’s statement for more than 20 years now, I would say that “private” is a very true assessment of my personality.

Most of us communicate exactly as we wish. Whether we are outgoing or shy somewhat depends on our personality and events in our lives. To say I am private is reflective of my upbringing, my personality, and probably mostly because I am a pastor’s wife.

I learned very young that I lived in a fish bowl and that every word or deed was repeated in various forms. Once something was said or done, it was like a tidal wave that could never be called back. Sometimes it has brought destruction and other times it has proven good.

Years have taught me to bite my tongue, to overlook “well-meaning” conversations, and to sometimes speak out when others will not. Each situation brings a new challenge. It is an ever-present challenge to use my words wisely.

In Colossians 4:6, the Scripture tells us that we are to be aware of our speech. We are not to blurt out the first thing that comes into our head but we are “to season with salt.” Any cook knows that salt is the zest of life. But too much, and the palate can’t tolerate it. As women, we are guilty many times of letting our emotions and our egos become the barometers of our communications.

Colossians 4:6 goes on to tell us that we should be gracious. What a lost word for our generation! Most people couldn’t name a gracious person in their circle of friends. But if you are fortunate enough to have a spouse or close friend who portrays this quality, you have a rare gem.

Acquiring the skills presented in this Scripture is not easy. The very fact that we are told it should “always” be the case places most in a very difficult situation. To always be in control of my words means that I have to demonstrate a lot of self-restraint. No longer can I merely say what first comes to my mind. I have to edit every spoken word so that I could fulfill this instruction!

So we are back to the salt issue. Too much or too little is a recipe for disaster. Thus the last bit of instruction. There is a proper and right way to answer each person, and this is where the rubber meets the road. It means and includes all the following communications:

· The friend who criticizes you in front of others to make herself look better.

· The casual acquaintance who speaks negatively about your faith or church.

· The girlfriend who demeans her husband constantly.

· The conversation that turns to making light of moral or holy things or relationships.

· The sharing of personal things or practices in a relationship.

· The repeating of half-truths or innuendos that shed a dark light on another person or thing.

· The use of inappropriate words to make oneself appear worldly.

· And, of course, any reference to an irreverent thought or description of God.

The list could go on and on, but you know what I mean.

Life is a great teacher and hopefully we put to use what God instructs us in his Word and through our fellow believers. Learning to listen to what is behind what someone says is a maturing process. Learning to be gracious in our speech is the height of maturity. Learning to control “TMI” (too much information) is a beautiful thing!

So my prayer for you is that 2011 would be a “salty” year in your Christian life. Salty enough to make you more like our gracious Savior.
Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person (Colossians 4:6, ESV).

http://www.lightsource.com/ministry/powerpoint-with-jack-graham/articles/why-a-little-salt-in-your-life-is-a-good-thing-12944.html

THE DIRTY SECRETS ABOUT YOUR DIET

Posted by Alana Brager

Let’s face it, you are what you eat. And your body demands certain nutrients to maintain that healthy, youthful glow we all desire. However, too many of us are putting unhealthy foods into our bodies without really knowing the dirty details. While many are delicious and almost impossible to give up (saying no to a second glass of vino is a challenge!), each of these 10 foods/drinks has a hidden side of negative effects on your health. Here are the first five — be prepared to be surprised!

Alcohol

A drink here and there doesn’t seem harmful to your body in the moment, but overtime, alcohol consumption can lead to dry skin and wrinkles – we’re too young for that! Alcohol draws water from the body and dehydrates your skin, as well as reduces the vitamin A content within your body, ultimately leading to the appearance of fine lines and dead skin cells. Skipping the booze is the best way to keep your skin wrinkle and flake free.

Smart Balance: 1 drink a day. (Beer: 12 fluid ounces; Wine: 5 fluid ounces; Distilled Spirits (80 proof): 1.5 fluid ounces.)

Sugar
Women who regularly eat foods with high sugar content are at risk for dull skin and a more wrinkled complexion. Sugar produces a molecule that damages collagen and elastin, which are two fibers that keep skin firm. Foods with excess sugar include canned or packaged dried fruits, muffins, breakfast and oatmeal bars, instant cereal and fruit juice. Consuming sugar is also linked to excess belly fat and it’s also hidden in yogurt and salad dressings. So while it seems impossible to avoid, just check the labels of your fave foods for sugar content before dropping it in your shopping cart.

Smart Balance: 5 teaspoons (20 grams) of sugar per day.

Processed Foods
Plain and simple — processed foods aren’t healthy to eat. What are they exactly? Well, anything packaged that you find in the store, which have been altered from their natural state, such as potato chips, lunch meat, cookies, hot dogs, frozen dinners and canned vegetables. They are stripped of nutrients and antioxidants, both of which our bodies need. Antioxidants protect cells from free radical damage and eating processed food damages collagen and causes wrinkles. Put down the box and grab some fresh fruits and vegetables from your local farmer’s market.

Smart Balance: Avoid at all costs.

Saturated Fats
Foods that are high in saturated fats can lead to weight gain, especially around the mid-section. Saturated fats originate from animal products such as dairy, eggs and meat, while some can be found in plant-based sources. Foods high in saturated fat should be avoided if you want to say goodbye to cellulite. Vegetable- and plant-based fats can be broken down by the body, but saturated fats from animal products cannot. The fat is stored under the skin, which is where cellulite forms, thus being a no-no for any woman who wants a dimple-free bottom.

Smart Balance: Less than 7 percent of total daily calories. (Based on a 2,000-calorie/day diet, you should consume less than 16 grams saturated fat.)

Milk
Several studies have shown that the natural growth hormones found in milk are stimulating acne. Most milk is derived from pregnant cows and researchers are finding that the hormones can trigger pimples on your pretty face. Bleh. If you’re acne prone, cut back on the milk and dairy products. These days, there are many alternatives fortified with calcium, vitamin D and even protein (hemp, almond, soy, rice).

Smart Balance: 1 serving/day of low-fat or fat-free milk.

In this second half of hidden secrets of your favorite foods, we reveal the shocking side-effects of soda (damn you, Diet Coke!), why you probably shouldn’t bring a turkey sandwich as your lunch, and much more.

Salt
Salt, salt, salt. So good, but oh-so-bad. It’s on our list because it causes our tissues to swell and enables water retention, which leads to puffiness and a cause of the belly bloat–nobody likes that! And iodized salt, in larger doses, has been linked to aggravate acne. Be sure you check the sodium content while grocery shopping, and if you’re buying canned vegetables or beans, drain and rinse before consuming, which helps reduce the amount of salt.
Smart Balance: No more than 2,300 milligrams of sodium a day (about a teaspoon of table salt).

Soda

Daily consumption of sugary soft drinks can add one pound to your frame every four years. It may not seem like that much, but drinking soda is linked to obesity and can impair your overall physical health. Soda contains high-fructose corn syrup, which can lead to abnormal increases in body fat (especially in the stomach–a trouble spot for many women). Diet soda junkie? Join the club. But it turns out that consuming diet soft drinks, which contains aspartame, isn’t the better alternative. Aspartame, an artificial sweetener, affects the calcium formation of bones as well as breaks down the enamel of teeth. Next time you’re craving a sweet drink, opt for water flavored with different types of fruits or iced tea.
Smart Balance: Avoid.

Deli Meats

Deli meats are full of sodium (the culprit for water retention!) and lead to puffy skin. Recent studies have shown that the way deli meats are processed can also cause wrinkles. How? The chemicals within these meats may lead to inflammation and can affect the natural collagen in your skin. What to do instead? Ditch the deli and fire up the grill.
Smart Balance: Avoid, as one serving can account for 25 percent of your daily intake of sodium. Yikes.

Fried Foods

If you’re spending too much time eating greasy food, you’ve probably noticed the physical changes in your appearance. Fried and greasy foods are linked to acne, high-blood pressure and weight gain. Hot oil is high in calories and fat, plus the grease can lead to high cholesterol. Eating greasy and fried foods also means your body isn’t getting the nutrients that it needs to fight off free radical damage (a.k.a. skin aging). Swap the fried chicken for a lean grilled chicken breast and you’ll notice the changes internally and externally!
Smart Balance: Rare occasions are OK. Otherwise, avoid.

Trans Fats

Foods that are high in trans fats can cause belly fat due to their high calorie and fat content. Trans fats harden at room temperature and they include baked items, such as cookies, cakes, crackers, boxed cereals, canned and boxed foods. Trans fats may enhance flavor and texture to your food, but they are bad for your arteries and increase your risk of developing heart disease or stroke. And no one wants that!
Smart Balance: Less than 1 percent of total daily calories. (Based on a 2,000-calorie/day diet, that’s less than 2g trans fat.)

http://life2pointoh.com/2012/01/what-not-to-eat/