This month I wanted to discuss fitness because I've decided to get fit this summer. Summer is a great time because we have beautiful weather, a variety of activities we can do, and more choices of fresh fruits and vegetables. Plus, I am not getting any younger. I do not want to live a long life but a long, healthy life. I hope you do to!

Getting Fit

Summer is such a blessed time to enjoy your family, the weather, and a bit of relaxation. Let's get ready for summer fun by getting fit. Many people cannot take full advantage of summer fun and activities because of their bodies or their body image. If you are avoiding wearing a bathing suit, going to the park, or inviting people over to grill because of your body image, let's think again about what makes us sexy and special. God made us and loves us regardless of our weight. Besides, our society is obsessed with weight and does not tolerate 'imperfections'. Let's overcome the crazy idea in our culture that says we can't be beautiful and fit no matter how much we weigh. People do not zero in on your weight when you walk into a room unless you carry yourself with a lack of confidence. We will start with the understanding that we are already beautiful and we want to be fit to take on all the summer fun and what life has in store for us. There isn't a pill that fixes the entire problem or it would be flying off of the shelves. However, to go to another level physically, we need to renew our minds about exercising and eating healthier. Aerobic exercise is great for increasing your metabolism and building up your cardiovascular system. You can reduce your risk of cardiovascular disease, type 2 diabetes, obesity, and immune disorders.

Meanwhile, you will look and feel so much better. You will be in better shape and your body will produce endorphins, which are chemicals that elevate mood and make you feel good emotionally.

Aerobic exercise got a bad reputation based on the fitness videos that were mass marketed in the 1990's. People had the idea that aerobic exercise had to include a lot of hopping around and working until you were about to drop. Some people can carry off that level of activity, but others prefer a more laid back work-out routine. If you don't feel motivated about running around the tennis courts or running a marathon, there are ways of starting slower. Walking is great exercise and can be done by almost everyone. It is enjoyable and can be done with friends or an mp3 player.

Remember that your exercise time is your own, personal time that is a gift you give yourself. Make it enjoyable so that it will last. If you choose an exercise program that you hate, it won't stick. Consider making yourself a mix cd of your favorite music, or walk in a beautiful area that soothes your soul. Some of my best prayer time has happened while I briskly walked alone in a beautiful park.

I was listening to a program a couple of days ago that discussed the brain. The revelation I received was that it is important for us to exercise and keep the blood flowing especially to our brain because it may stop us from getting Alzheimer. Most of us want to live a long life to see our grandchildren and even great grandchildren but we don't prepare for the future because we only see the now. Let's stop being a generation who is always reactive and let's be proactive. Start slowly and build up to a level that you feel is a good maintenance level. By taking care of yourself you are pampering yourself, offering your husband a fit and invigorated partner, and prolonging your health for the sake of your children's children. This is a win-win situation.

� 2008, Jewell R. Powell, a published author, inspirational speaker and marriage coach. She is the author of the Marriage 101 book and workbook. Check out her website at www.marriage101.us>www.marriage101.us

Tips to Help You Stay Fit

You've heard the idea that once a woman gets married her dress size increases exponentially. Unfortunately, it can happen but it doesn't have to. Life is a balancing act. To be fit is a combination of exercising and eating healthy foods. Does that mean you can't have a cookie or brownie? No.

I'm 120 lbs and my 11 year old daughter is actually 150 lbs. She seems to already have a complex about her weight and why she is not my shape. I've been teaching her that it doesn't matter what size you are but that you are fit (healthy). Even as a size 4, I am not healthy because I lack energy, I don't eat enough of the right foods, and I have acne at 42 years old. Research after research tells me that my diet and exercise routine is the cause. So no matter what size you are, we should all strive to be fit and healthy. The summer helps because it seems as the weather is better to take walks and provides us with beautiful scenery. In addition, the season also produces great fruits and vegetables to choose from.

The following tips are keys to having a healthier life style.

� Keep Yourself On the Move
You have to exercise to feel good. That does not mean you have to join a gym or run a marathon. Take the stairs, take a walk, or even do your own housework quickly and with some energy.

� Drink Plenty of Water
I hate water!!! Even when I force myself to drink water, I cannot drink even 8oz. However, in order to maintain a healthy lifestyle, I know and have promised myself to drink plenty of water this summer. Research shows not only does water keep you hydrated and feeling good, but if flushes your system. It helps to eliminate the fat expelled by cells and remove toxins in your system, stops migraine headaches, and will improve your skin.

� Eat a Colorful Meal
Eating fruits and vegetables with a variety of colors gives your body a variety of nutrients and antioxidants. This will provide you with more energy, better skin, stronger nails, and healthier hair as well as supporting your immune system and internal organs. Vegetables and healthy fiber can be enjoyable. Take a boring dish of pasta and tomato sauce and invigorate it with some saut�ed sweet peppers, herbs, mushrooms, and other favorites like zucchini. This dish will fill you up and you can eat fewer calories and feel satisfied because of the additional fiber. Step it up by using whole grain pasta. Some of the new brands of whole grain pasta actually taste good and have a nice texture. Search the internet or purchase a cooking magazine for new and exciting summer recipes.

� The Right Snacks
Snacking on cakes/cookies and chips is fine when you balance it with fruits and vegetables during the day as well. I usually allow myself one junk snack a day to keep the fat away. There are many healthy snacks that you can enjoy.

Start the summer right by taking good care of yourself and your family. When we hear the word prosperity, most people only think money. However, according to the Merriam Webster Dictionary, prosperity is the condition of being successful or thriving: especially, economic well being. As Christians, we know that prosperity is more than money. Being fit and healthy, no matter what size you are, is being prosperous in your health. My prayer for you, Beloved, I pray that in all respects you may prosper and be in good health, just as your soul prospers (3rd John 1:2).
� 2008 by Jewell R. Powell

Summer Recipes

Summer is a time of indulgence. It is a great time to take a vacation and dip your feet in the pool. We often associate decadent summer recipes with weight gain, poor heart health, and foods that cause a lack of energy. 'Vacation food' and convenience foods eaten at home when you don't want to heat up the kitchen with the oven can pack on the pounds and deplete your strength.

Cool Salads
Nice salads don't have to be boring. Throw in some marinated vegetables of your choice, like mushrooms or cauliflower. There are some great marinated mixes in the stores. Then grate some cheese on top of the salad and top it off with toasted sesame seeds or other nuts.

Fruit Salad
Lewis favorite salad includes fresh spinach, blueberries, sliced strawberries, almonds, croutons with LiteHouse Pomegranate Blueberry Vinaigrette Dressing (NOTE: sometimes he will add some chicken on top).

Fresh Fruits
Keep a large fruit bowl on the kitchen table. My family grabs the fruit without even thinking about other snacks such as chips and cookies.
Tastes Like Fried Food Without the Fat
We love fried food. It's easy in the summer to stop at a restaurant and pick up some fried food to eat, but there are alternatives. The following trick has fooled my family. It can be used on chicken, fish, or whatever else your imagination can come up with. Instead of frying your food in batter, purchase Panko Japanese style breadcrumbs. You can find these in the grocery store or an East Asian market. These light and flaky crumbs don't need to be submerged in oil to make a crispy coating. Instead of dipping your meat in batter and frying, take the package Panko bread crumbs and a couple of tablespoons of olive or canola oil and combine them in a frying pan. After a couple of minutes, the crumbs will take on a toasty look and smell. Roll the meat in the toasty bread crumbs and place them on a baking sheet and bake. You can add spices or grated cheese like parmesan to the bread crumbs. Bake at approximately 350, depending on the meat or fish used. It can be eaten as is, or topped with a tomato sauce and cheese for chicken parmesan, or some other sauce or chutney you generally use. You will have a crispy, tasty dish that tastes like fried without forcing you to sleep it off for the next four hours.

Grilling
Most of us love the smell of the grill in the summer. I want to point out some healthy choices you can make that will make your spouse smile and keep you in shape.

� Don't turn your nose up on chicken sausage until you've tried it. Some popular chefs have made chicken sausages that do really well on the grill. I tried this out by taking the sausages out of the packages and putting them on a platter. The family loved them and thought they were eating the 'real thing'.

� If your family insists on hot dogs and hamburgers, think about what you are buying at the grocery store. You can buy lean meats and your family will be none the wiser. Turkey burgers are delicious on the grill.

� Grilled Salmon is delicious with General Tso's Sauce & Glaze (by Iron
Chef) with Marinated vegetables or even fresh vegetables seasoned with olive oil on the grill.

Although a $1 menu and/or a larger meal for an additional .50 seems like a great deal, they are not healthy. Healthy foods will cost more but in the long run (a longer, healthier life span) is worth it. Summer recipes don't have to be fattening to be delicious.
� 2008 by Jewell R. Powell, www.marriage101.us>www.marriage101.us

Enjoy your summer!

Jewell Powell
Author & Coach
www.marriage101.us>www.marriage101.us

by Jewell R. Powell, The Marriage Coach and author of Marriage 101: Building a Life Together by Faith. Visit us at www.marriage101.us