Okay, so that ridiculous grapefruit diet was just that... ridiculous. That doesn’t mean you should completely write-off this wonderful citrus fruit! Grapefruit is actually a whole-body food that is great for you in plenty of ways. Many people don’t realize that grapefruit can protect your skin, improve your breathing, and it really does help you lose weight (though not in the way prescribed by the infamous Grapefruit Diet).
Grapefruit, like other citrus fruits, has high levels of d-limonene in the zest of its peel. D-limonene is a compound that appears to help suppress skin-cancer cells. But don’t worry. In order to get these healthful benefits, you don’t have to eat the grapefruit peel and all. What you can do instead is grate a bit of grapefruit peel over salads or grilled fish. Likewise, you can add some of the zest to hot tea or water.
Another added benefit is that grapefruit is loaded with vitamin C. This top-notch antioxidant may lessen the breathless, gasping symptoms of adult asthma. (Obviously grapefruit will not replace other asthma medications you may be taking, though it may bring some relief, along with great taste and a wonderful smell!)
Okay. Those are some nice benefits of eating grapefruit -- but is that really so incredible? No, not really; but I’ve got one more thing to share with you. For years, many doctors, nutritionists, dieticians, and fitness professionals have slammed on the Grapefruit Diet. Heck... Weird Al even wrote a song about it! But here’s the big shocker: some very well-respected scientific muckity-mucks did a study and found that when a person began each meal with half a grapefruit (or even a glass of grapefruit juice), he or she lost about half a pound a week. Big deal, you say? Well, consider this: the people in the study lost that half a pound without dieting! Nor did they spend extra hours in the gym or doing cardio or blasting through high intensity intervals. In fact, they didn’t do anything differently except eat a boatload of grapefruit.
Now, before you click away in disbelief, let me explain that there is a seemingly valid scientific explanation for the weight loss. Apparently grapefruit contains specific compounds that lower insulin levels in most people, which tends to promote weight loss. And lest you think that the results are scoff-worthy, consider this: Eat about a dozen grapefruit a week, don’t change anything else that you’re doing, and you could weigh 26 pounds less next year!
Somehow I think you’ll be sick of grapefruit long before that happens, but you’re welcome to try! My advice is that you get active, eat unprocessed foods (including plenty of grapefruit and other fruits), get plenty of rest, and drink water by the gallon. Oh... and keep reading the TrainingTheTemple blog for plenty of inspiration, hints and tips along the way!
Train hard and pray harder,
Brandon
Monday, February 23, 2009
Friday, February 20, 2009
Treat Everyone with Respect
Dealing with difficult people is the subject of countless tomes and many experts have spent years and careers studying the intricacies of interpersonal relationships. Yet even with all the tips, tricks and tactics made available by self-help gurus today, the fact is that it doesn’t always have to be that complicated.
I spent a number of years as a first-line supervisor on the factory floor. One of the last assignments I had was as the foreman of an engine cradle welding area. It was incredibly hot, extremely noisy, and widely considered to be the least desirable place to work in the entire plant. I suppose it’s not surprising that I had many discipline problems and the departmental attendance rate was atrocious when I first took over the area.
I had the 2nd shift crew and we were working from 3pm to 3am, Monday through Friday, 10 hours on Saturday, and 8 hours on Sunday. Our wallets were full from months of overtime, but nerves were frayed, tempers were short, and exhaustion was absolutely rampant. It’s no wonder that one of my guys took an extended lunch break one evening.
Unfortunately, that extended lunch break -- he came back to his station 90 minutes late -- caused my to shut-down half the cell because I had no extra people and his was a bottleneck operation. I placed him on notice of possible discipline, he called for his Union rep, and the three of us sat down for a chat.
I checked with our Labor Relations rep and found that the employee already had two penalties on his record, which meant that he would lose pay for the balance of his shift and one day if I penalized him that night. Well, after going through a thorough fact-finding interview with the employee and his Union rep, I did just that. I wrote the penalty and accompanied the employee to the gate. Before he walked out, he shook my hand, apologized, thanked me, and left the building.
The Union rep was looking at me like I was some sort of freak of nature (imagine the cartoon character with the bulging eyes and his jaw hanging down to the floor). He looked at me and said, “He shook your hand. He thanked you! In 35 years, I’ve never seen anything like that!”
I looked at him and said, “He was wrong and he knew it. I was fair with him. And I treated him with respect.”
And that’s exactly what happened. I wasn’t rude. I didn’t yell. I didn’t try to make him feel bad or guilty. I wasn’t sarcastic. I didn’t talk down to him. I treated him like a human being and gave him the respect he deserved because of that humanity. And you know what? He didn’t file a grievance against the penalty and I never had any problems with him again.
There are countless books and articles available on how to deal with all sorts of people more effectively. In my opinion, one of the best places to start is by simply believing that people deserve respect and then treating them that way.
Train hard and pray harder,
Brandon Jubar
I spent a number of years as a first-line supervisor on the factory floor. One of the last assignments I had was as the foreman of an engine cradle welding area. It was incredibly hot, extremely noisy, and widely considered to be the least desirable place to work in the entire plant. I suppose it’s not surprising that I had many discipline problems and the departmental attendance rate was atrocious when I first took over the area.
I had the 2nd shift crew and we were working from 3pm to 3am, Monday through Friday, 10 hours on Saturday, and 8 hours on Sunday. Our wallets were full from months of overtime, but nerves were frayed, tempers were short, and exhaustion was absolutely rampant. It’s no wonder that one of my guys took an extended lunch break one evening.
Unfortunately, that extended lunch break -- he came back to his station 90 minutes late -- caused my to shut-down half the cell because I had no extra people and his was a bottleneck operation. I placed him on notice of possible discipline, he called for his Union rep, and the three of us sat down for a chat.
I checked with our Labor Relations rep and found that the employee already had two penalties on his record, which meant that he would lose pay for the balance of his shift and one day if I penalized him that night. Well, after going through a thorough fact-finding interview with the employee and his Union rep, I did just that. I wrote the penalty and accompanied the employee to the gate. Before he walked out, he shook my hand, apologized, thanked me, and left the building.
The Union rep was looking at me like I was some sort of freak of nature (imagine the cartoon character with the bulging eyes and his jaw hanging down to the floor). He looked at me and said, “He shook your hand. He thanked you! In 35 years, I’ve never seen anything like that!”
I looked at him and said, “He was wrong and he knew it. I was fair with him. And I treated him with respect.”
And that’s exactly what happened. I wasn’t rude. I didn’t yell. I didn’t try to make him feel bad or guilty. I wasn’t sarcastic. I didn’t talk down to him. I treated him like a human being and gave him the respect he deserved because of that humanity. And you know what? He didn’t file a grievance against the penalty and I never had any problems with him again.
There are countless books and articles available on how to deal with all sorts of people more effectively. In my opinion, one of the best places to start is by simply believing that people deserve respect and then treating them that way.
Train hard and pray harder,
Brandon Jubar
Wednesday, February 18, 2009
3 MORE Good Reasons for Strength Training
In a previous post I shared 3 good reasons for strength training, but I know a lot of people who swear by their treadmills and elliptical machines and are afraid that pushing some iron will turn them into muscle-bound, uni-ab meatheads. So with that in mind, I’ve decided to offer up three more good reasons for strength training:
Strength Training Improves Muscle Control, Coordination, and Balance. Nobody wants to be a klutz, and strength training goes a long way toward accomplishing that goal. Especially when you focus on compound exercises that call upon many different muscles and muscle groups, your muscles get stronger AND learn how to work together better. Your muscle control will improve, which in turn will help your over-all coordination and balance.
Strength Training Protects Your Joints from Injuries. As we get older, our tendons and ligaments (connective tissue) gets weaker and less flexible, which is often a contributing factor in joint pain we experience. Strength training increases muscle strength and improves the strength and flexibility of your connective tissue, which in turn helps protect your joints from harm.
Strength Training Helps Strengthen Bones. Let’s face it: none of us is getting any younger, and studies show that our bones lose mass and can become more brittle as we age. Studies also show that strength training not only strengthens muscles, but also strengthens bones. Exercising with weights helps your body to conserve its existing bone mass and stimulates new bone growth.
And finally, one “bonus” reason for strength training is that it increases your self-confidence and self-esteem. As you lose body fat, increase strength and stamina, and your body really begins to feel stronger and healthier, your confidence will increase and you’ll feel better about yourself.
What’s really great is that you don’t need an exclusive gym membership or expensive home equipment. I do strength training at least three days a week using body weight exercises, a stability ball, a few dumbbells, and a simple weight bench. (Check CraigsList for local deals on a weight bench.) You’re never too old to begin, and you don’t need to do anything overly complicated. Stay tuned for future posts where I’ll offer up some free sample workouts that you can do at home with minimal equipment!
Train hard and pray harder,
Brandon T Jubar
Strength Training Improves Muscle Control, Coordination, and Balance. Nobody wants to be a klutz, and strength training goes a long way toward accomplishing that goal. Especially when you focus on compound exercises that call upon many different muscles and muscle groups, your muscles get stronger AND learn how to work together better. Your muscle control will improve, which in turn will help your over-all coordination and balance.
Strength Training Protects Your Joints from Injuries. As we get older, our tendons and ligaments (connective tissue) gets weaker and less flexible, which is often a contributing factor in joint pain we experience. Strength training increases muscle strength and improves the strength and flexibility of your connective tissue, which in turn helps protect your joints from harm.
Strength Training Helps Strengthen Bones. Let’s face it: none of us is getting any younger, and studies show that our bones lose mass and can become more brittle as we age. Studies also show that strength training not only strengthens muscles, but also strengthens bones. Exercising with weights helps your body to conserve its existing bone mass and stimulates new bone growth.
And finally, one “bonus” reason for strength training is that it increases your self-confidence and self-esteem. As you lose body fat, increase strength and stamina, and your body really begins to feel stronger and healthier, your confidence will increase and you’ll feel better about yourself.
What’s really great is that you don’t need an exclusive gym membership or expensive home equipment. I do strength training at least three days a week using body weight exercises, a stability ball, a few dumbbells, and a simple weight bench. (Check CraigsList for local deals on a weight bench.) You’re never too old to begin, and you don’t need to do anything overly complicated. Stay tuned for future posts where I’ll offer up some free sample workouts that you can do at home with minimal equipment!
Train hard and pray harder,
Brandon T Jubar
Monday, February 16, 2009
3 Good Reasons for Strength Training
The three best reasons for strength training are to have (1) huge, bulging muscles, (2) large, visible veins, and (3) no neck.
Wait, wait... I’m just kidding! Unfortunately, when we talk about strength training, that’s exactly what most people imagine. Luckily, that’s not really what happens when you add strength training to your weekly exercise routine.
Another common misconception is that lifting weights is only for bodybuilders, athletes, and other meatheads. The reality, though, is much different. Strength training can be beneficial for anyone, no matter their age or gender. It is a great way to help you reach almost any of your fitness goals, and here are three reasons why:
Strength Training Helps You Lose Fat. Two cars are idling at an intersection. One has a big V-8 engine and the other has a little 4-cylinder. Sitting still, which burns more gas? The same is true with your body. A pound of muscle burns 10 to 20 calories more than a pound of fat. Ergo, the more muscle you’re sporting, the more calories you'll burn throughout the day. (Remember that muscle is dense, so a pound of muscle doesn’t take up anywhere near as much space as a pound of fat!)
Strength Training Helps Burn Calories. Muscle burns more calories than fat while in a resting state, and muscle also burns more calories during a workout. Additionally, strength training will cause the muscle tissue to continue to burn more calories up to 38 hours after the workout session. (With long, steady cardio, your body settles back into its resting state almost immediately following a workout.)
Strength Training Helps Improve Strength and Stamina. Given a proper strength training program, your muscles will become significantly stronger and will be able to endure more work for longer periods of time. This increase in strength and stamina will make it much easier for you to handle your everyday activities, and not just those activities related to exercise. (Regular strength training actually increases your energy level, which is closely related to strength and stamina.)
If you’re not incorporating strength training into your weekly exercise plan, then please consider doing so. And stay tuned for future posts where I’ll offer up sample workouts and other ways to make strength training an integral part of reaching your health and fitness goals!
Train hard and pray harder,
Brandon Jubar
Wait, wait... I’m just kidding! Unfortunately, when we talk about strength training, that’s exactly what most people imagine. Luckily, that’s not really what happens when you add strength training to your weekly exercise routine.
Another common misconception is that lifting weights is only for bodybuilders, athletes, and other meatheads. The reality, though, is much different. Strength training can be beneficial for anyone, no matter their age or gender. It is a great way to help you reach almost any of your fitness goals, and here are three reasons why:
Strength Training Helps You Lose Fat. Two cars are idling at an intersection. One has a big V-8 engine and the other has a little 4-cylinder. Sitting still, which burns more gas? The same is true with your body. A pound of muscle burns 10 to 20 calories more than a pound of fat. Ergo, the more muscle you’re sporting, the more calories you'll burn throughout the day. (Remember that muscle is dense, so a pound of muscle doesn’t take up anywhere near as much space as a pound of fat!)
Strength Training Helps Burn Calories. Muscle burns more calories than fat while in a resting state, and muscle also burns more calories during a workout. Additionally, strength training will cause the muscle tissue to continue to burn more calories up to 38 hours after the workout session. (With long, steady cardio, your body settles back into its resting state almost immediately following a workout.)
Strength Training Helps Improve Strength and Stamina. Given a proper strength training program, your muscles will become significantly stronger and will be able to endure more work for longer periods of time. This increase in strength and stamina will make it much easier for you to handle your everyday activities, and not just those activities related to exercise. (Regular strength training actually increases your energy level, which is closely related to strength and stamina.)
If you’re not incorporating strength training into your weekly exercise plan, then please consider doing so. And stay tuned for future posts where I’ll offer up sample workouts and other ways to make strength training an integral part of reaching your health and fitness goals!
Train hard and pray harder,
Brandon Jubar
Friday, February 13, 2009
Valentine’s Day the Single Way
It’s almost upon us! The second largest greeting card day of the year. That day when lovers express their love for each other by spending money on boxes of chocolate, heart-shaped everythings, and over-priced baubles. Cupid has packed his quiver to the bursting point and will be breaking flight speed records trying to skewer people the world over!
Ahhhh. It’s a good day to have a “significant other”! But what if you don’t? What if you’re happily single? Heck... what if you’re unhappily single? What in the world is a single person supposed to do on Valentine’s Day?
Have no fear, the idea man is here with four ways that single people can have a very fine Valentine’s Day.
Idea 1: Treat yourself to two nice meals for the price of one. Quite often, lesser-known local restaurants will offer 2-for-1 entrées on Valentine’s Day in order to draw in new customers. Make a reservation, show up with a rose, order two entrées, and then pretend like you’ve been stood up. Enjoy one of your delicious entrées and take the other home for dinner the next day!
Idea 2: Treat yourself to a movie on the big screen. It’s amazing how many couples go to see movies on Valentine’s Day. What’s the point? They can’t talk during the show, so they just sit there and quietly watch the screen while the guy’s arm goes numb draped across his date’s shoulders. Go to the same movie by yourself and you’ll experience the same lack of conversation, your arm won’t be numb, and you’ll get all the popcorn for yourself!
Idea 3: Treat yourself to a box of chocolate... the day after Valentine’s Day. Save your money on Valentine’s Day by having a quiet evening at home, but then hit your local drug store on February 15th to get some great bargains for your sweet tooth!
Idea 4: Use Valentine’s Day as an excuse to tell people how much you care. Instead of eating out, going to the theater, or planning your chocolate binge, why not sit down at your computer and spend the evening letting people know that they’re special to you. Login to facebook and write on some walls or send some private messages. If you don’t use social media, then crank out some old fashioned emails. Remind old friends (or old flames) of a special time you shared. Tell your current friends how much they mean to you. Let your family know that you love them (or start mending relations if you’ve had a falling out). Make Valentine’s Day a time to share your love on a wider scale!
Being single doesn’t mean that you have to feel lonely and depressed on Valentine’s Day. And trust me – you may be single but you’re certainly not alone! There are plenty of other people in the same boat. So I’ve given you a few ideas, but I’m sure you can come up with some ideas of your own. Whatever you do, just remember to have fun with it. It’s very possible to be extremely happy spending Valentine’s Day the single way!
Train hard and pray harder,
Brandon Jubar
Ahhhh. It’s a good day to have a “significant other”! But what if you don’t? What if you’re happily single? Heck... what if you’re unhappily single? What in the world is a single person supposed to do on Valentine’s Day?
Have no fear, the idea man is here with four ways that single people can have a very fine Valentine’s Day.
Idea 1: Treat yourself to two nice meals for the price of one. Quite often, lesser-known local restaurants will offer 2-for-1 entrées on Valentine’s Day in order to draw in new customers. Make a reservation, show up with a rose, order two entrées, and then pretend like you’ve been stood up. Enjoy one of your delicious entrées and take the other home for dinner the next day!
Idea 2: Treat yourself to a movie on the big screen. It’s amazing how many couples go to see movies on Valentine’s Day. What’s the point? They can’t talk during the show, so they just sit there and quietly watch the screen while the guy’s arm goes numb draped across his date’s shoulders. Go to the same movie by yourself and you’ll experience the same lack of conversation, your arm won’t be numb, and you’ll get all the popcorn for yourself!
Idea 3: Treat yourself to a box of chocolate... the day after Valentine’s Day. Save your money on Valentine’s Day by having a quiet evening at home, but then hit your local drug store on February 15th to get some great bargains for your sweet tooth!
Idea 4: Use Valentine’s Day as an excuse to tell people how much you care. Instead of eating out, going to the theater, or planning your chocolate binge, why not sit down at your computer and spend the evening letting people know that they’re special to you. Login to facebook and write on some walls or send some private messages. If you don’t use social media, then crank out some old fashioned emails. Remind old friends (or old flames) of a special time you shared. Tell your current friends how much they mean to you. Let your family know that you love them (or start mending relations if you’ve had a falling out). Make Valentine’s Day a time to share your love on a wider scale!
Being single doesn’t mean that you have to feel lonely and depressed on Valentine’s Day. And trust me – you may be single but you’re certainly not alone! There are plenty of other people in the same boat. So I’ve given you a few ideas, but I’m sure you can come up with some ideas of your own. Whatever you do, just remember to have fun with it. It’s very possible to be extremely happy spending Valentine’s Day the single way!
Train hard and pray harder,
Brandon Jubar
Do Three Important Things Each Day
During these difficult economic times, we need to be focusing more on bringing value in an efficient, focused manner. Whether an employee, an employer, or a small business owner, we need to work harder and smarter, and allocating our time wisely will go a long way towards meeting that goal.
The pareto principle, commonly known as the 80/20 rule, states that 80% of the effects come from 20% of the causes. One of the ways we can apply this is to realize that 80% of our results will come from 20% of the tasks that we perform. Given the fact that most of us are severely time-constrained, it makes sense that we would try to tackle the 20% of tasks first.
Of course, that's easier said than done!
The first step in tackling the 20% is to really put your focus on planning ahead. If you know your job well enough, it won't take much thought for you to identify those things that are the most important to accomplish. Let me clarify that we're talking about those things that are the most important, which are not necessarily the things that are most urgent.
Sure, urgent things will need to be completed as well, but it's far too easy to get caught up in "fire fighting" and then lose track of those things that are extremely important but not yet urgent. Unfortunately, those things may eventually become urgent, causing us to lose site of other non-urgent but important tasks. It's a self-perpetuating cycle.
Luckily for us, breaking the cycle is not that difficult if we do a little planning to help us focus on the important 20% and track our results. In fact, here's what you need to do:
If you find that you cannot complete the 3 tasks consistently and seem to frequently roll them to the next day, don't get discouraged. What you've done is clearly identify the fact that you have a problem. You're caught in a cycle of urgency. You can either put off some "urgent but not important" tasks, or you can put in some extra time specifically for completing your 3 "important but not urgent" tasks. Doing one or both of these will help you break the cycle of urgency and move you closer to bring the greatest value with the least amount of time and effort.
Train hard and pray harder,
Brandon Jubar
The pareto principle, commonly known as the 80/20 rule, states that 80% of the effects come from 20% of the causes. One of the ways we can apply this is to realize that 80% of our results will come from 20% of the tasks that we perform. Given the fact that most of us are severely time-constrained, it makes sense that we would try to tackle the 20% of tasks first.
Of course, that's easier said than done!
The first step in tackling the 20% is to really put your focus on planning ahead. If you know your job well enough, it won't take much thought for you to identify those things that are the most important to accomplish. Let me clarify that we're talking about those things that are the most important, which are not necessarily the things that are most urgent.
Sure, urgent things will need to be completed as well, but it's far too easy to get caught up in "fire fighting" and then lose track of those things that are extremely important but not yet urgent. Unfortunately, those things may eventually become urgent, causing us to lose site of other non-urgent but important tasks. It's a self-perpetuating cycle.
Luckily for us, breaking the cycle is not that difficult if we do a little planning to help us focus on the important 20% and track our results. In fact, here's what you need to do:
- Schedule 10 minutes of thinking/planning time either at the very end or the very beginning of the day.
- During your thinking/planning time, identify 3 tasks that are important but not urgent.
- Keep your list of 3 tasks in front of you all day, and make sure you complete the 3 tasks.
- During your next thinking/planning session, track your results.
If you find that you cannot complete the 3 tasks consistently and seem to frequently roll them to the next day, don't get discouraged. What you've done is clearly identify the fact that you have a problem. You're caught in a cycle of urgency. You can either put off some "urgent but not important" tasks, or you can put in some extra time specifically for completing your 3 "important but not urgent" tasks. Doing one or both of these will help you break the cycle of urgency and move you closer to bring the greatest value with the least amount of time and effort.
Train hard and pray harder,
Brandon Jubar
Friday, February 6, 2009
Recharging Ourselves Through Prayer
In Mark 1:35, we read that "Rising very early before dawn, [Jesus] left and went off to a deserted place, where he prayed." The verses around this passage in Mark's Gospel call us to heal the afflicted. But in order to answer Christ's call, we must also follow his example when it comes to preparing and maintaining ourselves and our ministry.
As we see in this passage, Jesus took time to rest and pray. After healing ills and driving out demons, he slept and then went to a secluded place to pray. He rested his body and then tended to the needs of his spirit before heading out to other villages.
Regardless of our ministry -- whether we are clergy or laity, ecclesial ministers or marketplace ministers, formal educators or parents -- we need to remember that we're running a marathon, not a sprint. Ministry is a long-term endeavor, so we need to take care of our bodies and minds so that we can continue to effectively minister for as long as Jesus needs us to.
Eating right, exercising, and getting plenty of rest will help maintain or physical bodies. But we need to recharge our spiritual batteries too; and we do that through prayer. That's what Jesus did -- and not just in the Gospel verses cited above. There are many, many times throughout the Gospels when Jesus goes off to spend time with his Father. If we expect to follow his example in ministry, we need to do that as well.
One final thing we should consider is that, when Jesus was done with his prayer, he didn't go back to the same village. In Mark 1:38-39, we read: "He told them, 'Let us go on to the nearby villages that I may preach there also. For this purpose have I come.' So he went into their synagogues, preaching and driving out demons throughout the whole of Galilee."
The important point is that Jesus went out to new villages, healing and bringing hope wherever he went. In this way, he helped spread the Good News throughout Galilee. Likewise, the apostles headed out into the world, often going from place to place, delivering Christ's message to people everywhere.
We need to do the same thing. We need to expand our ministry horizon. Parents should not only teach and nurture their own children, but their children's friends as well. Teachers should not simply teach at school, but everywhere the opportunity presents itself. Clergy should not only tend to the people of their parishes, but any who need their help. Lay men and women should not only discuss Christian principles and ideals at church on Sunday, but in the workplace, at the gym or out with friends.
As Christians, we are called to help alleviate the pain and suffering inherent in the human condition, and to help bring Christ's message of hope to the world. But in order to do effectively deliver the message, we must take care of our physical and spiritual needs. If we do that, we'll be much more able to sow the seeds of the Good News everywhere we go.
Train hard and pray harder,
Brandon Jubar
As we see in this passage, Jesus took time to rest and pray. After healing ills and driving out demons, he slept and then went to a secluded place to pray. He rested his body and then tended to the needs of his spirit before heading out to other villages.
Regardless of our ministry -- whether we are clergy or laity, ecclesial ministers or marketplace ministers, formal educators or parents -- we need to remember that we're running a marathon, not a sprint. Ministry is a long-term endeavor, so we need to take care of our bodies and minds so that we can continue to effectively minister for as long as Jesus needs us to.
Eating right, exercising, and getting plenty of rest will help maintain or physical bodies. But we need to recharge our spiritual batteries too; and we do that through prayer. That's what Jesus did -- and not just in the Gospel verses cited above. There are many, many times throughout the Gospels when Jesus goes off to spend time with his Father. If we expect to follow his example in ministry, we need to do that as well.
One final thing we should consider is that, when Jesus was done with his prayer, he didn't go back to the same village. In Mark 1:38-39, we read: "He told them, 'Let us go on to the nearby villages that I may preach there also. For this purpose have I come.' So he went into their synagogues, preaching and driving out demons throughout the whole of Galilee."
The important point is that Jesus went out to new villages, healing and bringing hope wherever he went. In this way, he helped spread the Good News throughout Galilee. Likewise, the apostles headed out into the world, often going from place to place, delivering Christ's message to people everywhere.
We need to do the same thing. We need to expand our ministry horizon. Parents should not only teach and nurture their own children, but their children's friends as well. Teachers should not simply teach at school, but everywhere the opportunity presents itself. Clergy should not only tend to the people of their parishes, but any who need their help. Lay men and women should not only discuss Christian principles and ideals at church on Sunday, but in the workplace, at the gym or out with friends.
As Christians, we are called to help alleviate the pain and suffering inherent in the human condition, and to help bring Christ's message of hope to the world. But in order to do effectively deliver the message, we must take care of our physical and spiritual needs. If we do that, we'll be much more able to sow the seeds of the Good News everywhere we go.
Train hard and pray harder,
Brandon Jubar
Pick-Me-Ups that don’t Pack-It-On
In spite of what the candy bar manufacturers would have you believe, a sugar-packed candy snack is not the best way to get past a mid-afternoon energy slump. Likewise, firing up the coffee maker again is not the best choice (even though coffee may not be the evil drink that many people would have you believe).
So when your eyelids are weighing heavy in the afternoon and you’re struggling to stay awake while the boss drones on and on, here are three things you can try in order to keep you going for a few more hours!
1. Drink water and walk around. Especially if you’ve been chugging java in the morning, your feelings of fatigue may actually be dehydration. Drink some water and then take a walk to get your blood flowing better. After your walk, drink some more water and continue to sip for the rest of the afternoon. This is a no-calorie tip that will actually help you burn more calories throughout your day.
2. Fresh fruit, tempered with protein and fat. Instead of grabbing a candy bar, get an energy zap from a high fructose fruit such as watermelon. You’ll get your sugar rush, but also a dose of fiber and a shot of vitamins (A and C), all for about 100 calories for 2 cups of fruit! Throw in some protein and a little fat (low fat string cheese, seeds, or nuts) and the sugar will metabolize slower and make the energy boost last longer. Keep it to 1 cup of fruit and 1/4 cup of nuts (or one serving of cheese) and you’ll keep it around 200 calories for this excellent pick-me-up.
3. Ye’ old PB&J on whole wheat bread. Much like the fresh fruit with protein and fat described above, this old childhood favorite packs quite a wallop because of its wonderful combination of carbs, protein, and good fats. And if you only make a one-slice sandwich, then you should come in at about 200 calories.
So when you’re eyelids are droopin’ and you don’t know how you’re going to make it through the rest of the day, try one of these 3 tips to get a pick-me-up that’s not a pack-it-on!
Train hard and pray harder,
Brandon Jubar
So when your eyelids are weighing heavy in the afternoon and you’re struggling to stay awake while the boss drones on and on, here are three things you can try in order to keep you going for a few more hours!
1. Drink water and walk around. Especially if you’ve been chugging java in the morning, your feelings of fatigue may actually be dehydration. Drink some water and then take a walk to get your blood flowing better. After your walk, drink some more water and continue to sip for the rest of the afternoon. This is a no-calorie tip that will actually help you burn more calories throughout your day.
2. Fresh fruit, tempered with protein and fat. Instead of grabbing a candy bar, get an energy zap from a high fructose fruit such as watermelon. You’ll get your sugar rush, but also a dose of fiber and a shot of vitamins (A and C), all for about 100 calories for 2 cups of fruit! Throw in some protein and a little fat (low fat string cheese, seeds, or nuts) and the sugar will metabolize slower and make the energy boost last longer. Keep it to 1 cup of fruit and 1/4 cup of nuts (or one serving of cheese) and you’ll keep it around 200 calories for this excellent pick-me-up.
3. Ye’ old PB&J on whole wheat bread. Much like the fresh fruit with protein and fat described above, this old childhood favorite packs quite a wallop because of its wonderful combination of carbs, protein, and good fats. And if you only make a one-slice sandwich, then you should come in at about 200 calories.
So when you’re eyelids are droopin’ and you don’t know how you’re going to make it through the rest of the day, try one of these 3 tips to get a pick-me-up that’s not a pack-it-on!
Train hard and pray harder,
Brandon Jubar
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