“Winning the Future” Fit - to - Lead Episcopal Church A Wellness Initiative of the Fourth Episcopal District of the African Methodist Episcopal Church Bishop John R. Bryant, Presiding Prelate Rev. Dr. Cecelia Williams-Bryant, Episcopal Supervisor Dr. Glenda Hildreth, Editor ++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++ July 24, 2011 Volume, 1 Issue 20 ++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++ 4. Keep an eye on your portion sizes. NEW USDA PLATE +++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++ 5. Make small changes every day instead PROGRAM of changing everything at once. The USDA My Plate Program is a replacement of the Food Pyramid as a guide to choosing proportioned meals. The four categories: grain (whole), fruit, protein, plus a glass of dairy provide a diet that is high in grains, simple to understand, relevant to real life, and adaptable to different dietary preferences. Following this program should reduce weight and waistlines, see below. Source: HealthCentral Important note: Even if you lose fat, there's no guarantee you'll lose it from your abs. Your body decides when, where and how much fat you'll lose. Some of us will never get rid of all the fat over the abs without taking the body fat to unhealthy levels. It's always best to focus on what you can control--what you eat, how much exercise you get and how healthy your lifestyle is. Paige Wachner/About.com ***************************************** Meal Suggestion Taco Salad Top 2 cups of bagged baby greens with 1/2 cup of rinsed and drained canned black beans. Top with 1/4 cup of salsa, sprinkle with reduced-fat shredded Cheddar cheese, and garnish with 2 tablespoons of chopped avocado. Belly fat is a major concern for a number of people. Below are suggestions for reducing it. 1. Cardio exercise regularly in your target heart rate zone 2-3 days/wk. 30-90 min. Get your heart pumping (jogging, running, swimming, walking, purchased program .) 2. Strength training for your entire body 1-3 non-consecutive days a week. 3. A healthy low-calorie diet. This is by far the most crucial part of your program. To make it work you need to: Keep a food log in which you write down everything you eat or drink. Use a food calculator to determine about how many calories you eat each day. Begin changing bad habits by replacing them, one by one, with healthier choices (fruits and veggies will fill you up and give you nutrients and fiber). Local Church Affirmation We are a Romans 12:1 Congregation! LIFE is a Gift from GOD. Healthy Habits and Attitudes are our Daily Thanksgiving. OUR Vision and Mission is wellness in every area of life – spiritual, physical, emotional, relational and ecological. WE believe that Covenant living makes us both responsible and accountable for the condition of our planet. IN our life together, wellness principles and practices will be taught and implemented. OUR commitment to wellness is intergenerational, local and global. We are dedicated to becoming a church “Fit to Lead” the neighborhood and the nations MyDietExercise.com How to Lose Belly Fat FIT TO LEAD Find It In The Bible! Answers from last week’s entry 1. What can never make perfect those who draw near to worship? repeated sacrifices of the Law. Heb. 10:1 2. Why is God patient with us? He wants nothing to perish and everyone to repent. 2 Peter 3:9 3. What should older women be taught? To be reverent in living, not to slander, not to drink too much wine, and to teach good. Titus 2:3 4. Whose love gave Paul great joy and encouragement? Why? Philemon; he refreshed the hearts of the saints. Philemon 7 ************************************** This Week’s Bible Query! Answers in next week’s issue! 1. Who did God know and set apart before he was formed in the womb? 2. By what name will the righteous Branch be called? 3. What should older women be taught? 4. Whose love gave Paul great joy and encouragement? into “Winning the Future” for wellness. WE BELIEVE THAT GOD WANTS US WELL! ** xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx COMING EVENTS July Events YPD Quadrennial – July 25 – 27, 2011 Orlando, FL, WMS Quadrennial – July 26 – 31, 2011Orlando, FL August Events Women’s Day Out! – Has been postponed until further notice.