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Let Your Light Shine

Verse of the day:

Excercising your faith in times of trouble

To all our viewers and followers, Be encouraged. Psalm 91:-10-12  “There shall no evil befall thee, neither shall any plague come nigh thy dwelling. 11 For he shall give his angels charge over thee, to keep thee in all thy ways.”

In this time of Pandemic in the world,it’s the perfect time for Christians to exercise their faith in God. Though exercising your faith in God is actually a lifestyle. It’s especially important in difficult times. His word tells us in John 16:33, “In this world you will have tribulation.  I’ve told you this so that my peace will be with you. In the world you will have trouble. But cheer up! I have overcome the world.”

So while outwardly our circumstances may not be ideal we can have inner peace knowing that God is in control. In the natural we need to take precautions  to keep ourselves and families safe. We’re really all in this together and we have to ride it out.

I’m writing to you today to give you hope and you let you know we’re praying for you our viewers and followers. Our hearts go out to families affected by this epidemic. If you and your family and loved ones are doing well praise God for your blessings because it could be a lot worse. Our prayers are also with families whose work and livelihoods have been affected.

Unfortunately when we are experiencing difficulty in lean times it makes us appreciate how well we’ve been living and very aware of all our blessings.  We’re all under lock down orders to stop the spread of the virus. It’s an adjustment to our lives that causes stress, one we all have  to cope with.  So instead of freaking out about things we can’t control, we want to take a deep breath, get control of ourselves be smart, and be safe, we all know the precautions to take are,

  • If you are able to work from home please do so
  • Practice social distancing
  • Limit outdoor activity to important errands
  • Wash hands regularly, especially when you come in from outside
  • Avoid touching your face
  • Try to stay as healthy and hydrated as possible, drink plenty of water

Stuck at home, combat cabin fever by staying connected

  • Connect with loved ones across the miles
  • Check in with elderly relatives
  •  Connect on chat websites with like-minded Christians or forums where you can post comments
  • Although text seems to have taken the place of conversation, try giving family and friends a call anyway, impress them with taking the the time to call.
  • It’s a bummer not being able to attend church in person, you can live stream services where available.
  • Find a new series you like, and binge watch

Verse of the day :

I found this prayer and wanted to share from my “YouVersion” Bible app

A Prayer for
Connection

Dear God,

Being alone is hard. We were created for community, not confinement.

But we’re grateful that no matter how alone we may feel, You never leave or forsake us. And, we’re grateful for technology that helps us stay in touch with each other.

Today, please remind us that this time of social distancing and isolation will not last forever.

Give us the strength to endure this difficult season, and deepen our connection with You and Your people.

Empower us with an extra dose of Your love, peace, hope and joy, because we need it. Remind us of Your promises, and please heal our land.

In Jesus’ Name, Amen.

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Fit and Lean in 2018

The New year brings with it a fresh start.  A new opportunity to get in the shape you want to be.  Good health is not about starving yourself and being stick thin.  It’s about being a healthy body weight for your particular body type, and your heart being healthy enough to function properly without strain.  In order to know if you’re a healthy weight or overweight you need to determine your BMI.  What is BMI? It’s Body Mass Index.  A Good indicator of how much fat your body carries is the Body Mass index.  So how can I tell if I’m overweight?  Use the tool below to calculate your BMI.

Height and Weight Chart

Height Weight
Normal Overweight Obese
4′ 10″ 91 to 118 lbs. 119 to 142 lbs. 143 to 186 lbs.
4′ 11″ 94 to 123 lbs. 124 to 147 lbs. 148 to 193 lbs.
5′ 97 to 127 lbs. 128 to 152 lbs. 153 to 199 lbs.
5′ 1″ 100 to 131 lbs. 132 to 157 lbs. 158 to 206 lbs.
5′ 2″ 104 to 135 lbs. 136 to 163 lbs. 164 to 213 lbs.
5′ 3″ 107 to 140 lbs. 141 to 168 lbs. 169 to 220 lbs.
5′ 4″ 110 to 144 lbs. 145 to 173 lbs. 174 to 227 lbs.
5′ 5″ 114 to 149 lbs. 150 to 179 lbs. 180 to 234 lbs.
5′ 6″ 118 to 154 lbs. 155 to 185 lbs. 186 to 241 lbs.
5′ 7″ 121 to 158 lbs. 159 to 190 lbs. 191 to 249 lbs.
5′ 8″ 125 to 163 lbs. 164 to 196 lbs. 197 to 256 lbs.
5′ 9″ 128 to 168 lbs. 169 to 202 lbs. 203 to 263 lbs.
5′ 10″ 132 to 173 lbs. 174 to 208 lbs. 209 to 271 lbs.
5′ 11″ 136 to 178 lbs. 179 to 214 lbs. 215 to 279 lbs.
6′ 140 to 183 lbs. 184 to 220 lbs. 221 to 287 lbs.
6′ 1″ 144 to 188 lbs. 189 to 226 lbs. 227 to 295 lbs.
6′ 2″ 148 to 193 lbs. 194 to 232 lbs. 233 to 303 lbs.
6′ 3″ 152 to 199 lbs. 200 to 239 lbs. 240 to 311 lbs.
6′ 4″ 156 to 204 lbs. 205 to 245 lbs. 246 to 320 lbs.
BMI 19 to 24 25 to 29 30 to 39

Those of you with toddlers and newborns, I understand it may be harder for you to get out and go to the gym.  No worries!  You can tone at home!  We feel better when we feel like we’re doing something to improve ourselves, or simply doing something for ourselves.  Especially women because we are caregivers for the whole family.  For me exercising is my “me time” I prefer to do it alone, it’s what works for me.  What are you doing to care for yourself?  Get started today!

If you do have the time I strongly encourage joining the gym or an exercise class and getting out amongst other like minded people.  It will help you to feel like you’re not alone.  It might produce a healthy dose of competition.  If you see someone whom you admire, it may push you to work harder. However go at your own pace, consistency is the key!

 

  • Squats- To firm and shape your backside

  • Fit at any age

Verse of the Day:

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Mind, Body and Spirit

We are a three-part being.  1 Thessalonians 5:23, “And the very God of peace sanctify you completely and may your whole spirit, soul, and body be preserved blameless unto the coming of our Lord Jesus Christ.”  We are spirit, we live in a body, and we have a soul, which is  made up of our mind, our will, and our emotions.  We are a spirit just as God is a spirit.  God is the Master Spirit.  The Father, the Son, and Holy Spirit.  The “natural man” (unsaved),  is governed only by his soul and bodily appetites because he is spiritually dead. (1 Cor 2:14)  If you are saved today, you are a new creature in Christ Jesus.

However we still have some work to do.  We as born again Christians, have been made spiritually alive and we are supposed to be governed and controlled by the Holy Spirit and our own born again Spirit, the Bible calls it “the new regenerated self”.  So we have “put off our old ways”.  Old ways of thinking, old ways of doing and being.  While our spirits are saved, our minds are still being renewed.  This means we must deal with our thought life and emotions.  Part of the battle is the battlefield of the mind!

The enemy comes against our minds.  We must be careful what we put before our eyes and what we allow into our minds and emotions.  That’s why we are told to “take every thought into captivity to the obedience of Christ.”  Our soul includes our emotions which are unreliable!  We can’t trust it nor can we let our emotions be the final authority over us.  Our minds have to constantly be renewed.  Make up in your mind that you will ask God to renew your mind daily.  To be renewed means to have a fresh mental attitude.  Cast down every high thing that exalts itself  against God.

God’s Word must be the final authority!!  Is it easy?  No!  It’s the toughest fight of your life, but God didn’t promise it would be.   He said He’ll be with us!!!!  The scariest thing for me was being out of the will of God.  I don’t want to ever be out of the will of God!  I’ve been there and trust me, “being covered” by God is much better.  I love this scripture, Matthew 10:28, “And fear not them which can kill the body, but are not able to kill the soul, but rather fear him which is able to destroy both soul and body in Hell!”

Do you know what He’s saying?  He’s saying instead of being worried about “people” living to please them, what you better be worried about is ME! (The Lord God Almighty).  Guard yourselves with all diligence, take care of your body, mind, and spirit.  Feed your spirit the Word of God.  Read to build up your mind!  Exercise to build your body and eat nutritious meals to stay healthy.

 

Healthy Habits for mind Body and Spirit

 

  • Eat real Food – Processed foods are a major contributor to obesity and illnesses.  Real foods and a healthy balanced diet are keys s to good health!

  • Move your Body – You don’t have to have a gym membership. Start right where you are, get moving by walking, biking, going up and down stairs, swimming, exercising at home, the point is to use or lose it!

  • Prioritize your sleep – When we are low on sleep it affects our metabolism, makes us irritable, low on energy, unable to think clearly.  A good night sleep regenerates us!

  • Learning something new – Expands our mind and thought processes and keeps us moving forward in life.  When the mind has been expanded it cannot go back.

  •  Avoid the negative – Negative people, places, TV shows, thoughts, concerns.

  • Focus on the Good and Positive – The Bible says whatsoever is true and of good report think on these things.

  •  Let yourself have fun – Laughter keeps us young!

  • Retreat to calm the mind and the body.

  • Show love to God, yourself and others –  You show love Love to God by reading his Word, obeying, his Word, aligning your life up with his Word.  Show love to yourself by taking care of yourself, show love to others by showing them you care.

  • Reach out and help someone else. We help heal ourselves by reaching out to others.

  • Pray without ceasing

Verse of the day:

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Summer Meals in 30 minutes or Less

It’s Summer in the kitchen!  Time to  use the oven less and prepare lighter, healthier, tasty summer dishes.  It’s the time of year to prepare meals in the crock pot, wok, and stove top.  Temperatures outside are warm and who wants to slave over a hot oven for hours.  So whether you are vegan or a meat lover, you’re sure to find something on SCW’s list of delicious summer meals that you and your family will love and have dinner on the table in 30 minutes or less!

10  Delicious Summer Meals

  • Meals Prepared in a Wok

Beef and broccoli stir fry – Delicious and tasty you can use either rice or noodles

Chicken stir fry

Vegetable stir fry

Spaghetti

Italian Pasta Salad

Chicken  Caesar salad w/Parmesan cheese

Wedge Salad

Baked Talapia or a light pan fried coating

Pan fried lamb chops- olive oil, coat and brown on each side

Grilled barbecue chicken

  •  Keep plenty of fresh fruit around wherever possible

Delicious Summer drink

Coconut Penna desert drink

Verse of the day:

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Getting Fit Summer 2017

The unofficial start of summer is Memorial Day which signals warmer weather, longer days, shorts, swimwear, and lightweight clothing.  However, the official start of summer is June 21. You still have time! Are you in the shape you want to be in?  How fit and healthy do you feel?  If your answer is no, it’s time to achieve a leaner, healthier you.

My diet and exercise routine has literally changed my life for the better!  There are so many positives.  I was always one that could eat whatever I wanted and not gain weight!  But of course all good things must come to an end.  Trust me I feel your pain.  I was the biggest foodie.  I loved all the good stuff Cheeseburgers, fries, steak, potatoes, soul food, triple cheese mac & cheese, subs, on and on.  As we age our metabolism slows down and it’s much harder to lose weight.

I noticed a couple of years ago I had gained weight and I was ten pounds over what I wanted to be.  I had always stayed within a certain weight and wanted to maintain that.  Also I’m petite, Five feet one inch, so you don’t want to pack too much into a small frame.  I had to take action, and I did!  I started in 2015 working out regularly and changing my diet.  Now it’s two years later and I’m so proud of myself, I can’t tell you how good I feel.  The hardest thing for me was changing my diet!  But you’ll find that if you stay consistent your body will get used to the change.  Today it’s 6:30 am here on the west coast and I’ve just finished my workout.

My normal workout routine is 5 days a week just 20 minutes a day!  But I’m consistent and that makes all the difference.  Typically in the morning for breakfast, I’ll do cereal, Special K w/strawberry, or oats cereal, maybe a cup of yogurt, or sometimes a cup of applesauce.  Next I drink my water throughout the morning and during my workout.  Water suppresses your appetite.  At 10:00 am I have a protein smoothie Naked Juice.  For lunch around 1:00 pm I have a salad and baked chicken, or chicken nuggets. I have my salads everyday!  That’s it for the day!  If I want a snack later in the day I’ll do tuna and crackers or maybe a bowl of cereal.

I’m 125 pounds, sometimes it fluctuates to 128 or so.  I feel awesome, have lots of energy,  I’m not as hungry, it boosts my mental agility, wards off colds and flu.  Not to mention adding years to my life.  If you’re on the other side of 40 adjust to your change in metabolism by taking control.  If you’re in your 20’s and 30’s start yourself on a healthy course that will take you through the rest of your life!  Losing weight is going to take commitment!  You can do this!

5 Tips to a Healthier You

  • Write down your goals and reasons for achieving them

  • Keep a food diary. Track what you’re eating

  • Portion control is your friend, (have you noticed plates in restaurants have gotten larger)

  • Fill up on salads, fruits and vegetables

  • Changing your diet is a strategy you must master, (start small and go from there)

  • Aerobics

  • Calisthenics

  • Machines

Exercise Bike

Treadmill

Elliptical

  

  • Indoor Exercise

Outdoor workouts are a great alternative, here’s why

  • You satisfy your mind by getting out and being active

  • You challenge your muscles by doing workouts that are not possible indoors.

  •  You can soak up Vitamin D

  • The flood of fresh air into your lungs is invigorating!

 

  • Outdoor exercise

Verse of the day:

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Spring Break Fitness

Make your new spring 2017 body your best yet!  Healthy and fit in mind, body and spirit!  Below are some simple effective workouts that can be done at home or in the gym.  The warm up is on the way so do get out into the fresh air and be active!

Core and Pelvis exercise

Thigh, hips and legs exercise

Wall squat

Medicine ball squat

Light weights for arms

Heart and lower body Elliptical

Verse of the Day:

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Affirmation

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Fit for Life in 2017 New Year New You

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It’s fresh start week at SCW and we’re making a fresh start with a healthy lifestyle. This year get moving!  The number way to stay healthy is to be active.  An active lifestyle that keeps you on the go is also burning calories.  Don’t think diet, think lifestyle.  Studies have shown physical activity leads to improved mood and feelings of well-being.  The positive changes you make this year will set you on track for a blueprint of healthy lifestyle for years to come.  Easy? No, but worth it.  The hardest part is to start.
Change is hard.  If you need to pray about it, do so.  Pray that God will strengthen your willpower to help you meet your goals.  If you do not make a change you’ll actually be worse off than last year because you will gain MORE weight.  The more you gain, the harder it gets, and the more unhappy you will be. My motivation for working out is that I know I will be unhappy with the way I look if I don’t.  There used to be a time when I could eat anything I wanted and not gain a pound those days are no more!
I have to work at it now.  I’m in the gym every weekday morning by 6am because I’m committed to my health, to myself and to my husband.  When I had a check up last year I found that had improved my overall health significantly by diet change and exercise. That made me feel awesome. Do something good for yourself!  Live long and be strong because you’re a Smart Christian Woman.  Remember your health is your greatest asset.

Round up the moms in your neighborhood and start a fitness group

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If you have a significant amount of weight loss as your goal, 100 pounds or more get a trainer.  There trainers at the local gym that can help you.

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Do what you like and what works for you. Yoga, and dance classes are very popular among women and also gives you a sense of community so you don’t feel like you’re alone.

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Calisthenics at home. Hard to get to the gym with small children?  There are tons of workout videos on the internet, get your laptop and follow along from the comfort of your home.

Young happy woman doing fitness exercises at home

Make healthier diet choices. Replace bad choices with good choices.

Cheerful blonde woman holding a bowl of vegetable salad and she is eating it.

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  • New Year New You

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Verse of the day:

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New Year’s Faith Resolutions

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Time to make those New Year’s resolutions.  What changes do you want to make in 2017?  Forget about the word resolution, what it comes down to is change.  Change is hard which is why most people do not keep resolutions.  Think in terms of positive lifestyle changes which will bring you closer to your goals.  This year pick one of these worthy goals and start there!

New Year's Resolutions, list of items

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5 Lifestyle changes to kickstart your New Year

 

  • Making healthier eating choices. Eat healthier alternatives. Instead of sugary snacks do fruit instead.  Snacks like trail mix, mixed nuts, yogurt and cheese are tasty healthy snacks.

healthy and junk food concept - woman with fruits rejecting hamburger and cake

  • Getting more sleep, Instead of just saying I want to get “more sleep” set a goal, for example 3 more hours per night and work toward it. You may not always meet the goal but strive for it.

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          Change the course of your life for the better with a new career. When you love what you do it’s not work.  You don’t have to have all the details worked out just start..

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•  Add years to your life with diet and exercise, in the long-term.  In the short-term, lower your stress levels, tone your body lose weight control your appetite.

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          •  Whatever area of your life where you need to take a leap of faith to get you where you want to be, do it!

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Verse of the day:

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Christmas Dinner Menu Guide

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Want to make an impression on your guests with the perfect Holiday feasts?  Browse our collection of show stopping main course entrees, side dishes, and desserts to keep your guests talking long after dinner. Christmas dinner is a traditional meal.  The meal can take place Christmas eve, and or Christmas day in tradition of the Christian feast day celebration. It’s a significant part of gatherings held to celebrate Christmas. No gathering is complete without a holiday feast! SCW has you covered with step by step instructions.

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  • Ham

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  • Turkey

Holiday Turkey Dinner

  • Mashed potatoes and gravy

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  • Gravy

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  • Green beans

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  • Stuffing

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  • Christmas Holiday Roast Beef

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  • Leg of Lamb

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  • Holiday drink

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  • Deserts

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Verse of the day:

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Married Couples Guide to Health Benefits of Sex

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A healthy sex life is a key part of a healthful lifestyle. Couples who have sex frequently (once or twice a week) have significantly higher levels of immunoglobulin (IGA). Your IGA immune system is your body’s first line of defense to fight off invading organisms at their entry point. This Reduces or even eliminates the need for activation of your body’s immune system. Regular sex cannot be underestimated as a factor of reducing stress, bolstering self-esteem and fostering feelings of intimacy and bonding between partners.  So in addition to the fact that people who are married essentially live longer, a healthy sex life can provide a longer healthier lifestyle between couples.

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5  Health Benefits of Sex

Sex helps keep your immune system humming.  People who have sex have higher levels of what defends our bodies against germs, viruses, and other intruders.

Shot of a happy couple enjoying a hot drink together next to a window at home

Sex Lowers Blood Pressure.  One study found that sexual intercourse specifically (not masturbation) lowered systolic blood pressure.  That’s the first number on your blood pressure test.

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Sex Boosts Libido.  Longing for a more lively sex life?  Having sex will make sex better and improve your libido.  For women having sex increases vaginal lubrication, blood flow, and elasticity, all of which makes sex feel better and makes you crave more.

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Sex reduces the risk of prostate cancer.  Men who ejaculate frequently are less likely to develop prostate cancer due to the frequent clearing through ejaculation.  This reduces the chances that a tumor triggering infections may develop there.

 

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Improves sleep.  After an orgasm a hormone called prolactin is released which is the reason for the relaxation and sleepiness after sex.

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Verse of the Day:

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Living Healthy, Living Smart, Fall Tone Up

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It’s a continuous task trying to stay fit, healthy, with all that life demands of us.  Challenge yourself  to put in that extra effort to be strong and fit.  Give yourself that extra breathing room in your diet for the holidays.  This is my favorite time of year.  Enjoy the changing of the season and recommit to health.

Health is wealth.  Make the most of fall’s colors and beautiful weather.  Get some fresh air!  Detox the negative thoughts, breath in new life, positive thoughts, and give thanks to God!  1 Corinthians 15:57  “Thanks be unto God who gives us the victory.”  Proverbs says “the word of God is health and life.”  Proverbs 4:22  “For they are life to those who find them and health to one’s whole body.”

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Verse of the day:

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Light, Healthy, Delicious, Meals in 30 minutes

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Get dinner on the table in a hurry with this collection of fall dinner time favorites.  Dinner can be ready in 30 minutes with these quick and easy recipes.

 

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5 Healthy dishes on the table in 30 Minutes

 •  Baked Tilapia

Preheat oven to 375, grease 9 x 13 inch baking pan, 4 ounce tilapia fillets, 2 teaspoons butter, 1/2 teaspoon garlic salt, 1 lemon sliced, 1 – 16 ounce packaged frozen cauliflower, or frozen mixed vegetables, place fish in bottom of baking pan, arrange vegetables around it, slice of lemon on each fillet season with old bay and garlic salt cover and bake 30 min.

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  •  Chicken Marsala

In a shallow bowl or dish mix together flour, salt pepper, and oregano.  Coat chicken pieces in flour mixture.  In large skillet melt butter in oil over medium heat.  Place chicken in pan and lightly brown.  Turn and add mushrooms pour in wine and sherry cover skillet simmer chicken 10 minutes.

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  •  Grilled Chicken Rice and Vegetables

Slice, season and grill chicken about 5 minutes each side, boil bag minute rice 10 min, wild rice or rice with vegetables or steam, combine vegetables broccoli, corn, peas, arrange chicken atop rice and serve.

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  •  Basil garlic Vegetable Pasta

Mix oil, vinegar, basil, garlic, salt and pepper in large bowl until well blended, 1 cup broccoli florets, 1 cup bell peppers, 1 cup cherry tomatoes, 1 cup snow peas, 8 ounces of pasta cooked and drained, 8 ounces of fresh mozzarella cheese cut into bite size pieces, add vegetables pasta and cheese, toss to coat well.  Serve immediately or refrigerate until ready to serve

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  •  Shrimp Scampi

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Verse of the day;

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Looking great at any age, Skin care tips for 20s, 30s, 40s, 50s, and Beyond

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Looking great at any age has never been easier.  There’s a direct link between a healthy diet and great skin.  Promoting healthy skin with diet is all about adopting good nutritional habits.  Externally proper cleansing of the face and skin, along with keeping your skin moisturizer to prevent drying will go a long way to having great looking skin at any age.

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  • 20’s

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Fighting acne is usually the number one skin problem in your twenties.  See a dermatologist to identify your skin type to be sure that the products you buy are the best for your skin type.  In some cases the products you buy can actually irritate your skin.  It’s very important to thoroughly wash off makeup at night before bed.  Makeup left on overnight seeps into your pores, clogs them, and produces acne.  Look for a water based oil-free cleansers.  Try “Clear” pictured below.

 

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  • 30’s

 

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For some of us fine lines and wrinkles start to appear in your 30’s and skin tones become more uneven.  Dermatologists suggest anti-agers, like “Retinol”.

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  • 40’s

 

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At this stage wrinkles and age spots set in.  Dermatologist suggest Peptide packed moisturizer.  Peptides even out pigmentation and increase collagen.

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  • 50’s

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In your 50’s hormonal changes may lead to dehydrated skin.  Counteract these effects by using glycollic acid.  It revs up cell turnover so skin stays smooth.

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  •  60’s

 

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A drop in estrogen makes skin drier with less elasticity.   I suggest using Jane Seymour’s skin care line “Natural advantage”.  Why this product?  She’s 63 yrs old, never had Botox or face-lift, she’s aged naturally and she looks fantastic.

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Verse of the day:

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