When we change our diet and are introduced to a better nutrition program we might get concerned about the symptoms experienced during the change.  Why should we first feel a let down?  What happens if we start following new nutrition habits by cutting out or down our consumption of coffee, tea, chocolate, preservatives, additives, salt etc?  What happens if we give up foods that contain refined sugar such as high fructose corn syrup and choose higher quality foods close to their natural and raw form as possible?  When the quality of food entering the body is a higher standard, we find the enzymes intact, a better and more complete form of the nutrition needed for optimal health.  Initially when we begin to change out the foods we eat to better quality, the body will joyfully accept the healthy materials and tries to discard the poor quality ones.  This let down can last for 10 days or more.  Sometimes in these cases a person may relate the symptoms to that of a food allergy.  The skin is the largest organ we have and it will discard toxins in the form of acne breakouts, the stomach may feel funny and sometimes in the initial phase of “out with the old and in with the new” we may even feel sluggish from all of the detoxifying.

Since there is an energy change at the first phase of a healthier lifestyle, more rest and sleep might be needed.  Sometimes, the worse a person may feel the more change that was needed.  Some people may not have any symptoms at all.  Soon the body starts to build up healthier cells because it given an increase in vital nutrients, fiber and minerals that it may not have been given before.  Elimination will improve and the body will start to clean up.  It begins to clean house and the old will eventually be removed.  Assimilation of nutrients will improve and the body’s need for large amounts of food decreases.  Now, quality replaces quantity.  The new changes can lower the risk for many health problems. 

It is up to us what level of optimal health we would like to reach.  We are steward’s over these physical bodies (1 Corinthians 6:20) Thank God for the blood of Jesus who has redeemed us from all sickness and disease.  It is our personal responsibility to do as the bible instructs us to take care of the temple that the Holy Spirit lives in.  I believe it honors the Lord when we do.  No matter where you are at today, begin to look unto Jesus and His Holy Spirit to give you the wisdom and the strength that you need in order to make any adjustments in the area of your health.  God bless you!!

Comfort foods are often a staple of cold weather cuisine.  For most of us, the winter season signals a time to adopt a healthier lifestyle as part of our New Year Commitments.  The exciting part is that we don’t have to sacrifice our cherished foods in order to abide by our resolution.  Often times when we have the mind set of “giving it ALL up” at the first of the year, we are setting ourselves up for failure!      A few simple tips will help you tailor some of your favorite foods to adopt to your new healthier lifestyle for you and your family.

Watch your portions! Overeating at a meal DOES make a difference. The best rule of thumb when it comes to portions is “to have it, halve it.” In other words, share some of the meal or save a portion for another time.  Portion control is the best way to control calories while still enjoying some of your favorite foods.

Understand food labels and make adjustments when it comes to ingredients in the packaged foods you eat.  Find food products with a minimum of additives and preservatives.  You can enjoy the same type of food without all of the chemicals and without sacrificing the taste!

Resolve to drink more water and stay hydrated throughout the year.  Water is the only beverage we can drink that delivers nutrients and oxygen to our cells and removes toxins and wastes from our bodies.  Drinking more water will also decrease food cravings and help you resist the urge to overindulge!

Find healthier sugar alternatives when baking your favorite treats.  Change out your refined sugar for more natural sugar like sucanat or evaporated cane juice.  These both can be found in the health section of your supermarket.

Remember, just because you make healthy adjustments, doesn’t mean you have to feel deprived.  Seize the New Year as an opportunity to start a new and shed unwanted habits and unwanted pounds.

God bless you!!!

Jennifer Brindley

PS..I am believing the Lord for partners to help continue the vision He has given for Rise UP Ministry.  This ministry is completely supported by the financial giving of the viewers and I am asking for everyone to prayerfully consider becoming a partner.  I have more information on the website on How to Become a partner and I hope that you will consider.  This ministry needs the finances to stay on the air and any amount will be greatly appreciated! *Remember, any amount will help! I thank you in advance for your giving.   www.riseupministry.com

You can HELP!  Please take a moment to contact Dish Network and let them know that you support NRB’s efforts to broadcast on their satellite.  You can do this a number of ways:

1) From your cell phone, text the phrase NRBDISH to 69302 and follow the directions provided in the response.  This will send a message of support to Dish Network on your behalf.   (Note:  There is no cost other than any messaging fees you normally receive from your carrier.)

2) Or, visit www.nrbnetwork.tv for details on how you can contact Dish Network by email, phone, Twitter and Facebook.

3) Pray for God’s favor for NRB Network as they seek to bring quality, Christian programming into more homes.

Your participation in this effort is greatly appreciated!

• Always go to the grocery with a list.  Try your best to stick to it!  This will help you to stay away from impulse buys which are a lot of times unhealthy.
• NEVER go to the grocery hungry!  (I don’t even need to explain) J
• Become label savvy….know the 3 key things to look for on the nutrition facts of the label…

1. Watch out for trans fats…the hidden kind too.  When looking at fats, check out what source of fat is in the product.  Is it trans, saturated etc. Remember, trans fat and saturated fats are the bad sources.
2. Check out the 20% rule on the complex/simple sugar…and make sure if the product has sugar that it has at least 3 grams of fiber in it too.
3. Check for Sodium content.  It is good to have less than 600 mg of sodium per meal.  The max is 2000mg per day.

• Become Ingredient savvy…know what to look for in the ingredients list..For example, if the list is really long and has really long words that we can not pronounce…you can pretty much say that it is full of additives and preservatives and not going to be the best choice.  There are some key words to look for that will identify a nutrient deficient product…high fructose corn syrup, corn syrup, partially hydrogenated vegetable oil, anything that has hydrogenated in front of it, Olestra, Olean, BHT, BHA and monosodium glutamate (msg)
• Purchase lean meats and try to limit deli meats.  If buying packaged meat then it is better to have it sliced at the deli. (less preservatives)
• When buying fruit juice…look for not from concentrate.
• Spend most of your time in the produce section.  Choose the darker colored fruits and vegetables.  Remember, fresh is best, then frozen and last canned.
• Use the grocery shopping lists that I have provided for you too.  They are free of additives and preservatives too.

- Jennifer Brindley

****Just remember to plan ahead and take stock of what’s in your pantry, fridge and freezer already.  Stay prepared to avoid having to eat out as much.****

Let’s take a look at one of the best ways to begin making healthy changes with our nutrition.  First, if you are one of those who rip and run through the local drive through more than twice a week then I would suggest becoming less familiar with what’s on the combo menu and more familiar with your local grocery store.  Slow down and take the time to make out a grocery list and plan your meals for the week.  One of the most important aspects of eating healthy is the food that you buy while at the grocery store.

Listed below are some helpful tips on Healthy Supermarket Strategies:

• Prepare in advance for grocery shopping trips.  You will be less likely to pick up food items that are not so healthy.  You will be shopping with purpose and you will cut your time spent in the store down as well.  So stick to your list!
• For the healthiest options in the grocery store always shop the outer aisles.             NOTE: Never go to the grocery store without a vision.  J If you do then the store will give you one.  The food manufactures pay more money for certain spots on the shelf that are eye level.  They strategically place their products to make sure that you see them and put them in your buggy! Typically you will find most of the natural foods including raw fruits and vegetables in the outer aisles of the store.  Fruits and Veggies that are darker in color have higher antioxidant levels.  Choose organic for the produce that you will eat the peeling.

• Check your local grocery store to see if they have a healthy section.  Some stores keep all of the higher quality products together in one section.  This also can save you some time.  Try to buy most of your packaged foods from this section.  This will ensure more natural ingredients and less artificial.
• Become a savvy label reader!  Watch out for ingredients like high fructose corn syrup, hydrogenated oils and msg.   Choose foods that are sweetened with natural sugars and avoid saturated fats.  Look for foods that have 25% or less fat per serving and at least 3 grams of fiber.  Also, keep in mind that low sodium on a food label is 150 mg or less per serving.  Stay in the healthy section of the store for the best options.
• Last but not least…NEVER go to the grocery store on an empty stomach!  You will be more likely to spend more money on foods that you don’t need and it can even lead to eating in the car on the way home.

As I stated earlier, exercise and nutrition are both imperative to improving our health and losing weight.  Now that we have looked at some aspects of making healthier nutrition choices at the grocery store, let’s take a look at the importance of exercise and its benefits on our health too.

Regular physical activity is so important to our overall quality of life.  I’m sure you have heard the saying “if you don’t use it…it will rust”.  Well that is a pretty true statement.  If we don’t stay active then our bodies will get stiff along with the muscles and joints beginning to ache.  So in order to prevent this from happening, it’s important to develop and maintain good exercise habits.  Listed below are helpful tips on healthy components to an exercise program:

• Supportive shoes can make the difference in your workout and how you feel later.  If you are still wearing the same tiny shoes from years ago…it is time for a new pair.  It is not good to exercise in shoes that are too old and are worn out.  Keep your feet happy! A good tip for those who are doing aerobics is to look for shoes that have more support around the ankles.
• Always warm up before you begin any exercise program. Warming up involves moving at a slower pace than what you will be moving when you get in to the workout. Five minutes is usually sufficient in warming up your muscles and getting the blood flowing.
• Proper body alignment is important while exercising.  Maintain good posture and keep the stomach muscles in tight to ensure a healthy back.  Watch the knees to avoid locking them and don’t forget to keep the face muscles in alignment with that smile!
• Stretching after your workout will reduce muscle soreness and build up of lactic acid in your muscles.  Hold your stretches for a minimum of eight seconds so that you can elongate the muscle and your body will thank you for it.
• Be sure to drink plenty of water before, during and after exercise to avoid dehydration.  Common symptoms of dehydration are fatigue, food cravings, dull headaches, fluid retention and constipation.  A good rule of thumb for adults is at least 64 oz every day.  Replace that soda or coffee with an extra glass of water and you will have more energy!
• Choose an exercise program that is going to work best for you.  Remember, it is up to you to take the initiative to get up and get moving…no one else can do it for you! J

I trust that these helpful tips will serve as a motivational tool as you begin toward making permanent lifestyle changes.  My prayer for you is that God will fill you with hope, encouragement and wisdom as you press toward the mark of His high calling.  May the Lord strengthen your resolve to take care of your physical body and I pray that you walk in divine health as you serve the Lord.

Jennifer Brindley

Live a lifestyle that glorifies God!
A consistent exercise program along with good nutrition habits is key to maintaining a healthy and fit body!

There are many benefits to exercise…
Not only will your body composition change for the better, but your heart and lungs will thank you as well!

Rise up and workout with me! Weekdays Monday through Friday!
Jennifer Brindley

• Make sure you wear comfortable clothes and a supportive pair of shoes.

• Strive to do aerobic exercise at least 3 days per week for at least 20 minutes. Work at your own pace. Consistency is the key!

• Make sure to incorporate at least 2 days of lifting weights to increase lean muscle tissue and increase your calories burned through out the day.

• Always stretch after every workout to elongate the muscles and reduce muscle soreness.

• Don’t forget to work those stomach muscles! Having a strong core will ensure a healthy back!

• Monitor your heart rate and work within your target-training zone. The target-training zone is the zone at which your heart rate needs to be in order to burn fat for energy.

Here is the formula to figure your zone:
220-age=_____ whatever number this calculates to is your maximum heart rate. You never want to exceed this number.
Take that number and multiply it by 60% and then multiply it by 85% and that is your low and high training zone.

Always listen to any signals that the body may give you. If you feel that you are overworking then slowly bring the heart rate down slowly by walking around the room.

Get going and get fit! Evaluate where you are with your nutrition…

Begin to make positive changes toward a healthier lifestyle today!
Health Benefits of Water

• Your body needs water! Water is the most important nutrient that the body needs to function properly. Drink at least 8 glasses a day!

• When you drink the adequate amount of water your body needs per day then your liver will function better to metabolize the fats that you eat. So get drinking! Your skin will be happy too!

Want more energy? Watch your intake of refined sugars. Stay away from high fructose corn syrups. Read your food labels and look for foods that are sweetened with natural sugars like evaporated cane juice or cane juice. Your body can break these down and process them easier with out leaving you feeling sluggish.

• Eat fiber rich foods! Fiber has many benefits. It plays an important role in the elimination process and also in losing weight. Did you know that the human colon could hold up to 25 lbs of waste? Better get eating more fiber!

• Minimize your consumption of saturated fats. This is an unhealthy fat and contributes to high cholesterol and heart disease. Choose lean meats and use butter in moderation. Be wise when dining out and avoid fried foods or heavily greased choices.

• Eat more fruits and vegetables! They are loaded with powerful antioxidants that are designed to build up healthy cells in the body and prevent disease. Choose darker colored fruits and veggies and you will get more nutrients. These are the foods that God originally gave us in the earth. Fruits and vegetables are the best choices for lots of energy so you will be more productive through out your day!

The American Cancer Society recommends for us to eat 5-9 servings of raw fruits and vegetables every day. Are you getting yours? Medical science reminds us everyday that good nutrition and good health go hand in hand especially when it comes to the health benefits of eating fresh raw fruits and vegetables. Researchers continue to find elements in fruits and vegetables that strengthen the immune system, lower cholesterol, blood pressure, decrease the aging process and so much more! Most people are not eating the recommended amount of fruits and vegetables per day. Sometimes it is because of inconvenience, taste factors and even the cost. I want to recommend a whole food supplement to you and your family called Juice Plus. There are many benefits to taking Juice Plus everyday. It is the next best thing to eating the actual fruits and vegetables. You will get the nutrition from 17 raw fruits and vegetables streaming through your blood everyday including the benefits of fiber too! Please go to the website by clicking here and read more about the benefits to taking Juice Plus. www.juiceplus.com/+jb77755

You can order directly from my Juice Plus site and I will send you some additional information in the mail concerning nutrition for the whole family!

Attaining a fit and healthy body takes only small modifications in your everyday life! The key is to stay consistent in your efforts and make it your aim to strive for this goal on a daily basis.
Initially, you may face some challenges while you are making those changes…DON’T GIVE UP! Look at it as an opportunity to rely on the Lord for strength and courage and provide him a testimony to share with others!

Say this daily… I can do ALL things through Christ who gives me strength!

I want to encourage you to stay with the Rise Up workout and allow God to use me to play a role in keeping you motivated and educated where fitness and nutrition are concerned.
I am praying for all those that this ministry is touching and I am believing God for your health and the health of your families to be magnificent…just the way he intends for it to be!
Please send me an email and share with me your fitness goals and prayer requests. I look forward to hearing from you!
Click here to go to contact page.

The first and most important confession that you can ever make is that of confessing Jesus Christ as your personal Lord and Savior. I want to take the opportunity to share with you God’s amazing love and plan of salvation for you. If you are unsure of your relationship with God and desire to have Jesus to come in to your heart, please click here to read more about how to receive Jesus as Lord and Savior.

Jeremiah 29:11 says, “For I know the thoughts and plans I have for you, says the Lord. They are plans for good and not for disaster, to give you a future and a hope.”

As a child of God, it is so important to know what God’s word says about you and make that your confession!

As a child of God you have a NEW identity! The bible says in 2 Corinthians 5:17 “If any man be in Christ he is a new creation. Old things have passed away and behold ALL things have become new!

Romans 10:10 tells us, “For with the heart man believeth unto righteousness; and with the mouth confession is made unto salvation.”

It is always with the heart that man believes and with his mouth he makes his confession. The bible says that out of the heart the mouth speaks.

So when you believe in your heart what God says about who you are in Christ and you confess it with your mouth, then it becomes a reality to you!

There are many scriptures throughout the bible pertaining to who you are IN CHRIST and what you have IN CHRIST. The healthy confessions listed below are just a few of the many promises you will find as you read God’s word. I want to encourage you to look up these scriptures, hide this word in your heart and speak it out of your mouth daily! Allow the word of God to renew your mind and you will experience the power of God working in and through your life!

Today’s Confession is:

In Him I live…and move…and have my being!
Acts 17:28

Memorize it, keep it in your heart and repeat it throughout the day!