April2015
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Even savvy shoppers can be overwhelmed in the grocery store. So many choices, labels and buzzwords, plus little time to spend deciphering all of it. Here are a few strategies that might make your shopping trip a little easier
Bringalist.Andsticktoit!Healthydecisionsstartbeforeyouevenwalkthroughthedoorsofthestore.Planningaheadcannotonlykeepyoufromthrowinginunnecessaryitems
(hello,cookies!)butcanalsosaveyoutimeandmoney.Haveeveryoneinyourfamilyhelpcontributeonthelistaswell.Kidsaremorewillingtotrynewfoodswhentheyhelppickthem.
StartwiththePerimeter. Dothemajorityofyourshoppingintheperimeterofthegrocerystorewherethefruits,vegetables,dairy,meatandfishreside.Aimformeatorfish
itemsthatare95percentleanorhigher,low‐fatdairyandavarietyoffruitsandvegetables.Whilethejunkfoodtendstolurkinthecenteraisles,thatisalsowhereyouwillfindsomehealthyoptionsincludingbeans,frozenfruitsandvegetablesandwholegrains.But,asageneral
ruleofthumb,takeyourtimeloadinguponwhole,nutritiousitemsontheperimeterandthenmakeyourwaythroughthemiddletogetspecificitemsonyourlist.
Buyafewhealthfooditemsinbulk.Itemssuchasmeat,nuts,yogurtandsomegrainscantendtorunonthemorecostlyside.Togetmoreforyourmoney,trybuyingtheseitemsinbulk.ThismaymeanalargetubofGreekyogurtfortheweekorabigbagofquinoaandalmondstolast
youafewmonths.Meatisalsoagreatthingtobuyinlargeramounts,allowingyoutofreezeanyextra.Groundbeeforturkey,forexample,canbeturnedintochili,burgersoraheartyspaghettisauce.Plus,buyinginbulkhelpskeepyourpantrystockedwithbasics,ensuringyoualwayshavesomethingwhenyou’rescroungingfordinnerideas.
Don’tforgetthefrozenaisle.Studiesshowthatfrozenfruitsandvegetablesarejustashealthy,ifnotmore,assomeofthefreshproducesoldinsupermarkets.Fruitsandvegetablesthatarepickedforfreezingareusuallyprocessedwhentheyareattheirpeakripeness.Ontheother
hand,fruitsandvegetablesthataredestinedtobeshippedtothefresh‐producesectionsaroundthecountryaretypicallypickedbeforetheyareripe.Shorteningtheripeningprocessgivesthemlesstimetodevelopafullspectrumofvitaminsandminerals. Continuedonpagetwo…
FirstPlace4Health,7025W.Tidwell,SuiteH101,Houston,Texas77092800.727.5223
GroceryStoreStrategiescontinued…
Thefewertheingredients,thebetter.Ifyousticktothatgeneralconceptwhilegroceryshopping,you'reautomaticallymakinghealthierchoices.Thiswillhelptoeliminateaddedsugars,fatsandpreservativesandfocusesonthemost
wholesomeversionofthefood.
Bewaryaboutbignutritionclaims.Advertisersdesigntheirpackagingtosell.Sotaglineslike"nocholesterol"or"nosugaradded"aremeantmoretodrawyouinthantorepresentthetruth.Alotoftheseclaimsarenotregulatedand
thereforetheextenttowhichtheyapplyisoftenleftuptotheimagination.Forexampletheword"lite"canindeedmeanfewercalories,thoughthereisnostandardsetforexactlyhowmanycaloriesyouaresaving.Ifyou'rewaryofacertainitem,lookatthenutritionlabel‐thosenumbersdon’tlie.
MyHopeforYou~VickiHeath
SpringisawesomeonEdistoIsland.Iwokeupthismorningtothebirdsoutsidemywindowshouting"Getup!”“Springishere!"AndthatmeansEaster.ThememoriescomefloodingbacktoEasterswhenIwasgrowingup.Imagineacrazy,strong,wackyfamilydoinglifewithoutchurch.IcannotrecallevenoneEastergoingtochurchasafamily.Wecoloredeggs,atetheearsoffchocolatebunnies,andmarshmallowpeeps.TherewasoneEasterSundayIrememberthatwasdifferent.IknewinmyhearttherewassomethingverysignificantaboutEaster.IwasabouteightyearsoldwhenIgotupearlyandwentoutsidebymyself.Itwasstilldark.IfeltcompelledtotellGodthankyouforEasterinsomeway,eventhoughIdidnotreallyunderstandwhatitallmeant.IhadasmallredNewTestamentwithPsalmsthathadagoldlanternonthefrontandwasveryworn.InowknowthiswasprobablyaGideonNewTestament.TherewasonechapterofScripturethatI
knew.WelearnedScriptureatschoolintheolddays—remember?Itwasthe23rdPsalm.Ifoundthepassage,climbeduponthelowpatiowallfacingeastandreadthePsalmoutloudtotheLord.Ittrulywasmyfirstworshipexperience.IfelttheloveofGodfloodingmysmall,childishheart.Afewyearslaterattheageof18,IheardthewholeGospelofJesusChrist.IknewHewastheonespeakingtomyheartallofthoseyearsago.Hewaswaitingforme!ThatdayIreceivedHimasmyLordandSavior.Herushedintomylifeandchangedmeforever.Yourecallhowthe23rdPsalmends?"AndIshalldwellinthehouseoftheLordforever.”Hehadaplanformylife,eventhen.Ihavebeenapastor'swifeforoverthirtyyears.Heknew! Continuedonpagethree…APRIL2015 PAGETWO
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MyHopeforYoucontinued…
HowcanwenotsharethehopeofChrist?IrememberwhatitwaslikewithoutChrist.ThatiswhyIloveFP4H.IhavesomanyopportunitiestoshareChrist.Iamblessedamongwomentoleadthisministry.AnotewashandedtomeonmywayoutthedoorafteraFP4HeventinSpringfield,Illinoisthatsaid,Forthefirsttimeinmylife,IamhopefulthatGodcanhelpmeandthatGodcanchangeme.IrealizenowthatIamnotalostcause.IknowthatChristlivinginmereallyismyhope.Wow!Iampassionateaboutalotofthings:myfamily,mychurchandmyministry.ButnothingcomparestothepassionIhavethatcomesfromsharingthehopeofChrist.Ifweplaceourhopeinthingsofthisworld,inotherpeopleorinadietprogram,wewillbedisappointed.OurhopeisinthepersonofJesusChrist.TodayIamrunningoverwithhope.IhopethisEasterseasonwillbepowerfulforyou.Ihopeyouaredevelopingsolid,lifelonghabitsthroughthepowerofChrist.Ihopeyouaregivingthanksforyourbodyandcaringforyoursoul.Ihopeyouarenolongercontrolledbylongingsandcraving.IhopeyoucantasteandseethattheLordisgood.IhopeyouarestartingtocatchavisionofanewkindoflifeinChrist.Ihopeyouarelookingforit.Ihopeyouhaveapurposethatgoesbeyondyourselfandreachesouttoothers.IhopeGodisleadingyoutoaccomplishsomethingbeyondtheordinary.Ihopeallofyourdreamscometruebecausethereishope.JoinmethisEasterinshouting"HosannaintheHighest"becauseweknowhowHISSTORYends:Heisrisen!Christinme,thehopeofglory.
TimetoGetOutsideWithThisGreatGear!
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Devotional
DailyBlessings
Theendofamatterisbetterthanitsbeginning,andpatienceisbetterthanpride.
ECCLESIASTES7:8Iamdrinkingfrommy“saucer”becausemycuphasoverflowed,andIwanttosharewithyouwhathascausedthisjoyinmywholebeing.
Abouteightyearsago,IwasatapointthatIwantedtomakeachangeinmyspirituallife.Aco‐workertoldmeaboutaprogramcalledFirstPlace4Health,soIcheckedonline,researchedtheprogramandshowedupatthenextmeeting.The ladiesintheclassweresowelcomingandkindtomefromtheverybeginning.TheyhadnoideaofthebaggageIhadluggedinwithme,asIwasdealingwithmaritalandfamilyissuesatthattime.
IgotsettledintothisBiblestudy,whichhelpedtoopenmyeyestoGod’s graceandmercythroughthesedearwomen.Theladiesinmyclasshaveprayedme throughvarioussituations,andfromtheirprayers,Godhasgivenmepeacewithinmyheartandinmyfamily.IhavelearnedeachdaytoaskGod’sblessingsuponmeandtoholdmeinthepalmofHishand.
Attimestheblessingshavebeenoverwhelming,soIgiveglorytoHisnamefor them.IhavebecomestrongerinmyfaithbecauseofFirstPlace4Health,and throughthestudies,Hiswordhasgivenmewisdomtomakebetterdecisionsformyselfandformyfamily.Alongthisspiritualjourney,Ihaveworkedhardtobeawareofsituationsandstresses,andtakethemastheycome,seeingthemforwhattheyareanddecidingjustwhattheLordwantsmetolearnfromthem.
IknownowthatIamapreciouschildofGod.HehasforgivenmeandHe lovesme,nomatterwhatbaggageIamcarrying,soIhavelearnedtoletHimcarry thatload.Theendissomuchbetterthanthebeginning.“Formyyokeiseasyandmyburdenislight”(Matthew11:30).
Prayer:Lord,helpmetolookforyourplaninthedifficultsituations,onadailybasis.
KayJarrell,Odessa,Texas
FirstPlace4HealthNews
WeareexcitedtoannouncethatHelenBaratta’srolewithFirstPlace4HealthhasincreasedtoDirectorofDevelopment.Inthisposition,shewillimplementandoverseethestrategicapproachtogrowingandexpandingFirstPlace4Healthgroups.Helenwillfocusondevelopingonlinegroups,aswellasidentifyinganddevelopingresourcesforleaders.ShewillcontinuetopromoteFirstPlace4Healththroughspeakingandhelpingwithevents.WeareexcitedtohaveHelenjoinusinthisnewcapacity,lookingforwardtoGod’scontinuedblessingsonFirstPlace4Health’sbiblicalwellnessprogrambasedongivingChristFirstPlace.YoucancontactHelenathelen.baratta@fp4h.com.
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SuccessStory~DonnellaLooger
First Place 4Healthhasprovidedthemapformetofindmywayhome.IwasaChristianthatdayIGoogled“Christianweightlossprogram,”butIwas lost in my perfectionism, self‐reliance and self‐centeredness.Beingfatishard.Ihatedshoppingintheextendedsizes;Ihatedbingingonjunkfood andI hated asking God again and again to help me stop the self‐sabotage.
I askedGod forwisdom according to James 1:5, but ignored the versesthatfollowedstating:Theonewhodoubts is likeawaveofthesea,blownandtossedbythewind.Suchapersonisdouble‐mindedandunstableinallthey do. That describes me for many years. The overweight part wasobvious and I couldn't hide that, although I spent plenty of time andmoneytrying.ButIworeamask,hidingbehinditandpresentingtotheworldthatIhadmyacttogether.
God answered my prayer in finding a First Place 4 Health group in anearbycity.IcontactedtheleaderandthendecidedthatIcouldstilldoiton my own, taking the money I’dspendonthatMember’sKitandbuya smaller outfit. I kept gainingweight and deceiving myself. Thefirst thing I thought about everymorning when I awoke was myweight, and every day I vowed to
make good choices. I’d carefully fix my hair and makeup, alwaysavoidingfull‐lengthmirrors.I’msogratefulnowthatmydietplandidn’twork.ItwasawfullylonelybehindthatmaskandlikethethorninPaul’sfleshthatkepthimhumbleanddependentonGod,Idevelopedarashonmyface‐anallergytoanyandallcreams,lotions,make‐up,etc.ThenIfeltreallyexposed.FatANDugly.Icouldnolongerjustlookatmyfaceinthemirror,ignoringtherestofmybody,andtellingmyself“I’mfine,yep,justfine!”Iobviouslywasn’t.
Aboutthattime,BeverlyCodyphonedmeandtoldmeanewsessionwasbeginning and gave me the date for the Orientation. She hugged mewhenIwalkedinthedoor,andIfellinherarmsfeelinglikeIwashome.Isawherbeforephoto,andthatofBrendaKohlert.Inowhadhope.
Whenwedidtheemotionalmapping,Beverlymodeledformethe“whytobereal.”Ineededtofullyunderstand“why”beforeIcouldevencareabout the “how.” I’ve learned in through First Place 4Healthwhy andhowtobeahumanbeinginsteadofahumandoing. Continuedonpagesix…
APRIL2015 PAGEFIVE
SuccessStorycontinued…
So,whathasworkedforme?HowdidIgetfromwhereIwasinSeptember2012,tothe45‐poundlossIhavetoday?Well,justasweaccepttheSaviorandinviteHimintoourlives,I’vealsoacceptedthefriendshipsofferedfromfellowmembersandallowedthemintomylife.AllowedthemtoseewhereI’mmessingup,offersuggestions,andtokeepmeaccountable.Iemailmydailyfooddiarytomyco‐leaderandmynetworkingleadereveryevening.GoingbacktothatScriptureinJameswherehetalksaboutbeingtossedaboutlikeawave,IremembermyDaddytellingmenottofightthewaterwhenhetookmeoutintheGulf.EvenwithmyDaddyholdingtheinnertube,I’dseethosewhitecapsfaroffandpanic.Heinstructedmetotrusthimandjustfloat.
Growingupnearthecoast,wehadabeachhouseandIspentlotsoftimewalkingonthebeach,pickingupseashells,buildingsandcastles,andwritinginthesand.Everydaythetidecomesinandthetidegoesout,takingthoseshells,andsandcastles,andwordsaway,givinganewslatetobeginwiththenextmorning.I’veexperiencedlotsofhurricanesinmy63years,butyouknowwhat?Evenwiththedevastation,thehighwinds,thestormsurge…witheachday,thetidegoesoutandthetidecomesin.That’sthewayI’vebeguntoseemylifetimeeatingplan.InreadingJoyceAinsworth’sbook:Food,Freedom,andFinishLines,IrealizedthatwhateverstrategiesIadopted,theyshouldbeonesthatIcanlivewiththroughtheweightlossandintomaintenance,notsome“temporary”andusuallyradicaldeprivation.
So,I’vecreateda“default”menuofsortsthatworksforme.Athome(emphasize“athome”)Iusuallyhaveabreakfastpuddingthatincludesplentyofgreens,beans,dairy,fruit,nuts&seeds—andchocolate!Mylunchisalmostalwaysaheartysalad,anddinnerhasplentyofcookedvegetablesplusIalwayshaveahealthydessert.WhenI’mawayfromhome,IeatwhateversomeoneputsbeforemeorwhateverIreallywantinarestaurant.Idon’tconsiderita“cheat”anditneverbecomesabingeorcausesanyguilt,becausejustasthetidegoesoutandthetidecomesin,mynextmealwillbeatmyownhomeandI’llberightbackintotherhythmofmylifetimefoodplan.
Ilivedmylifeonthesidelines…justwatchingandfantasizingabouthowI’dbecomeaparticipantoncemyappearancewas“perfect.”Irecognizethat“lieofthedevil”nowandexposingithasbecomemyministry.OurheavenlyFatherwantsustobehealthy,happy,andenjoyingallHehasprovidedforustodo,beandhave.Sokeepingwiththeanalogyofthetideandtheshoreline,Iurgeyoutofindthatrhythmofeating,havingyourquiettime,andexercisingathomethatispleasurable,healthy,andthatyoucanenjoymosteveryday.Andjustasthattidecomesinandtakessomeofthatsandouttothesea,thedailyrhythmwillslowlybutconsistentlytakethoseexcesspounds,alongwithunnecessarycaresandconcernsawaysothatyoucanbeallthatGodcreatedyoutobe.
APRIL2015 PAGESIX
I used to avoid so many functions because of my
shame and embarrassment.
SimpleIdeasforLeaders–TrackYourProgress
AttentionLeaders!Joinusintrackingyourgroup'sprogress!Takejustafewminutestoenteryourgroupinformationhere:http://bit.ly/1bPB08V.Watchfuturenewslettersfornewsabouttheresultsofthistrackinginformation.Allthosethatparticipatehaveachancetobeawardedaprize!
FitTip~FindingWhatWorksforYou
Thekeytoexercisingregularlyisfindingsomethingthatworksforyou.Bob&DeeMatthewsfoundwhatworksforthemisridingbikes.Theybeganridingin2009,cancelledtheirgymmembershipandfoundsuccessinreachingtheirfitnessgoals.SeeBob’sstoryontheFirstPlace4HealthYouTubechannelhere:https://youtu.be/H7p6IZpvDWo
APRIL2015 PAGESEVEN
MinnesotaLeader’sMeetingApril11,2015Woodbury,MNContact:[email protected]
WisconsinAreaSpringRetreatApril11,2015ImmanuelLutheranChurchWaupun,WIContact:[email protected]
TexasAreaTrainingMeetingApril11,2015CalvaryBaptistChurchNacogdoches,TXContact:[email protected]
FloridaAreaTrainingMeetingApril18,2015CandlewoodCommunityChurchLandO’Lakes,FLContact:[email protected]&WellnessRallyMay16,2015CrossroadsChurchOakdale,PAContact:[email protected]&WellnessRallyMay30,2015FirstBaptistChurchofMt.HolyEastampton,NJContact:[email protected]
Formoreinformationaboutanyoftheseevents,
pleasevisitwww.firstplace4health.com
Massachusetts&RhodeIslandAreaTrainingMeetingJune13,2015GraceChapelLexington,MAContact:[email protected]!~Summit2015July24‐25,2015Houston’sFirstBaptistChurchHouston,TXContact:[email protected],2015RankinCountyBaptistAssoc.Pearl,MSContact:[email protected]
TexasAreaTrainingMeeting&WellnessRallySeptember12,2015SalemSayersBaptistChurchSanAntonio,TexasContact:[email protected]@RoundTopOctober8‐15,2015RoundTopRetreatRoundTop,TexasContact:[email protected]&WellnessRallyNovember7,2015FirstBaptistChurch‐SenatobiaSenatobia,MSContact:[email protected]
UpcomingEvents
Snack,Breakfast,Soup&Dessert!
SNACK/APPETIZER
VeryVeggieDip21Servings
1‐1/2cupsfat‐freeplainGreekyogurt
1cuplightmayonnaise
1can(8‐ounce)slicedwaterchestnuts,drained
1/2cupfinelychoppedcarrots
1/2cupfinelychoppedbroccoli
1pack(10‐ounce)frozenchoppedspinach,thawed
1packagelow‐sodiumdryvegetablesoupmix
1teaspoonWorcestershiresauce
Combineallingredientsinamediumbowlandmixwell.Coverandrefrigerateforseveralhourstoletflavorsblend.Placedipinahollowedoutbreadbowlandgarnishwithfreshvegetableandbreadcubes.Makesabout4cups.NutritionInformation:51Calories;2gFat(41.8%caloriesfromfat);2gProtein;6gCarbohydrate;1gDietaryFiber;5mgCholesterol;167mgSodium.
BREAKFAST
Fruit&PecanBars12Servings
1largeegg1largeeggwhite1cuplightbrownsugar1tablespooncanolaoil1teaspoongroundcinnamon1/4teaspoonsalt1teaspoonvanillaextract11/2cupstoastedoats2/3cupchoppeddriedcranberriesorraisins1/4cupchoppedpecans1tablespoonflourPreheatovento325°F.Linean9‐by‐11‐inchpanwithfoil.Coatwithcookingspray.Whiskegg,eggwhite,sugar,oil,cinnamon,saltandvanillainalargebowl.Stirinoats,cranberries(orraisins),pecansandflour.Spreadinpreparedpan.Bakeuntilgoldenbrown,30to35minutes.Coolandcutintobars.Quick&easybreakfastonthego!NutritionInformation:119Calories;3gFat;0gSat;1gMono;13mgCholesterol;22gCarbohydrates;2gProtein;1gFiber;44mgSodium;17mgPotassium
SOUP
Gazpacho(ColdSpanishVeggieSoup)4Servings
3cupsseededchoppedtomatoes2cupslow‐sodiumV‐8juice™1/2cupchoppedbellpepper1/2cupchoppedredonion2tablespoonsbalsamicvinegar1tablespoonoliveoil1clovegarlic,minced1/2cupseeded,peeledcucumberFreshlygroundblackpepper1/4teaspoonsalt1tablespoonmincedchivesforgarnishCombineallingredientsinaglassbowlandrefrigerateovernight.Servecold.Garnishwithchivesandcroutons.NutritionInformation:115Calories;4gFat(30.4%caloriesfromfat);3gProtein;18gCarbohydrate;4gDietaryFiber;5mgCholesterol;200mgSodium
DESSERT
ChocolateOatClusters
4Servings2tablespoonspeanutbutter2tablespoons1%low‐fatmilk1/4cupsemisweetchocolatechips3/4cupold‐fashionedrolledoatsPlacepeanutbutter,milk,andsemisweetchocolatechipsinasaucepan;cookoverlowheatuntilchipsmelt(about3minutes).Stirinoats;removefromheat.Withaspoonormelonballer,drop8ball‐shapedportionsonawaxpaper‐linedbakingsheet;letsetinrefrigerator10minutesbeforeserving.Serves4(2clusterseach).Thesehealthy,4‐ingredientcookiesareperfectforon‐the‐gosnacksorforpackinginalunchbag.NutritionInformation:160Calories;8gFat,5gProtein,19gCarbohydrate,3gFiber,0.0mgCholesterol,0.0mgIron,40mgSodium
Save the Date!
July 24-25, 2015 Houston’s First Baptist Church
Houston, Texas
Join us for two days packed full of motivation, information, healthy food, fun and more!
Seminars will include information on growing healthy families, finding emotional freedom, the latest in
exercise trends and power foods, healthy cooking tips and much more.
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