Pray it Off March 4, 2010 Meeting

AGENDA Pray it Off March 4, 2010

Total Lbs Off 1st Session-644 2nd Session-571 Combined-1215
3rd Session-235 Combined-1450 4th Session -261 4th Session Combined 1711 5th Session- -183
TOTAL 1894

Packets
Log Sheet/Matthew 22
Matthew 21
Having Fun
10 Ways to Control Your Cravings
Hold The Beef!
Tofu
Italian Tofu Frittata
Sweet Potato Pie
Walking In Place
Lyrics: Song 6 Get Up by Mary Mary
PIO Group Prayer Time
Opening Prayer
Awards: Praise:
Review Bible Verse
Review Packet Materials
Listen to: Get Up by Mary Mary
St. Pio Intercession
PIO Group Prayer Time
Dismissal 7:00

Matthew Chapter 21
(CatholicBibleStudyOnline.Com)

1 When they drew near Jerusalem and came to Bethphage on the Mount of Olives, Jesus sent two disciples, 2 saying to them, "Go into the village opposite you, and immediately you will find an ass tethered, and a colt with her. Untie them and bring them here to me. 3 And if anyone should say anything to you, reply, 'The master has need of them.' Then he will send them at once." 4 This happened so that what had been spoken through the prophet might be fulfilled: 5 "Say to daughter Zion, 'Behold, your king comes to you, meek and riding on an ass, and on a colt, the foal of a beast of burden.'" 6 The disciples went and did as Jesus had ordered them. 7 They brought the ass and the colt and laid their cloaks over them, and he sat upon them. 8 The very large crowd spread their cloaks on the road, while others cut branches from the trees and strewed them on the road.
9 The crowds preceding him and those following kept crying out and saying: "Hosanna to the Son of David; blessed is he who comes in the name of the Lord; hosanna in the highest." 10 And when he entered Jerusalem the whole city was shaken and asked, "Who is this?" 11 And the crowds replied, "This is Jesus the prophet, from Nazareth in Galilee."
12 Jesus entered the temple area and drove out all those engaged in selling and buying there. He overturned the tables of the money changers and the seats of those who were selling doves. 13 And he said to them, "It is written: 'My house shall be a house of prayer,' but you are making it a den of thieves."
14 The blind and the lame approached him in the temple area, and he cured them. 15 When the chief priests and the scribes saw the wondrous things he was doing, and the children crying out in the temple area, "Hosanna to the Son of David," they were indignant
16 and said to him, "Do you hear what they are saying?" Jesus said to them, "Yes; and have you never read the text, 'Out of the mouths of infants and nurslings you have brought forth praise'?"
17 And leaving them, he went out of the city to Bethany, and there he spent the night. 18 When he was going back to the city in the morning, he was hungry. 19 Seeing a fig tree by the road, he went over to it, but found nothing on it except leaves. And he said to it, "May no fruit ever come from you again." And immediately the fig tree withered.
20 When the disciples saw this, they were amazed and said, "How was it that the fig tree withered immediately?" 21 Jesus said to them in reply, "Amen, I say to you, if you have faith and do not waver, not only will you do what has been done to the fig tree, but even if you say to this mountain, 'Be lifted up and thrown into the sea,' it will be done. 22 Whatever you ask for in prayer with faith, you will receive." 23 When he had come into the temple area, the chief priests and the elders of the people approached him as he was teaching and said, "By what authority are you doing these things? And who gave you this authority?"
24 Jesus said to them in reply, "I shall ask you one question, and if you answer it for me, then I shall tell you by what authority I do these things. 25 Where was John's baptism from? Was it of heavenly or of human origin?" They discussed this among themselves and said, "If we say 'Of heavenly origin,' he will say to us, 'Then why did you not believe him?'
26 But if we say, 'Of human origin,' we fear the crowd, for they all regard John as a prophet." 27 So they said to Jesus in reply, "We do not know." He himself said to them, "Neither shall I tell you by what authority I do these things.
28 "What is your opinion? A man had two sons. He came to the first and said, 'Son, go out and work in the vineyard today.' 29 He said in reply, 'I will not,' but afterwards he changed his mind and went.
30 The man came to the other son and gave the same order. He said in reply, 'Yes, sir,' but did not go. 31 Which of the two did his father's will?" They answered, "The first." Jesus said to them, "Amen, I say to you, tax collectors and prostitutes are entering the kingdom of God before you. 32 When John came to you in the way of righteousness, you did not believe him; but tax collectors and prostitutes did. Yet even when you saw that, you did not later change your minds and believe him. 33 "Hear another parable. There was a landowner who planted a vineyard, put a hedge around it, dug a wine press in it, and built a tower. Then he leased it to tenants and went on a journey. 34 When vintage time drew near, he sent his servants to the tenants to obtain his produce.
35 But the tenants seized the servants and one they beat, another they killed, and a third they stoned. 36 Again he sent other servants, more numerous than the first ones, but they treated them in the same way. 37 Finally, he sent his son to them, thinking, 'They will respect my son.'
38 But when the tenants saw the son, they said to one another, 'This is the heir. Come, let us kill him and acquire his inheritance.' 39 They seized him, threw him out of the vineyard, and killed him. 40 What will the owner of the vineyard do to those tenants when he comes?"
41 They answered him, "He will put those wretched men to a wretched death and lease his vineyard to other tenants who will give him the produce at the proper times."
42 Jesus said to them, "Did you never read in the scriptures: 'The stone that the builders rejected has become the cornerstone; by the Lord has this been done, and it is wonderful in our eyes'? 43 Therefore, I say to you, the kingdom of God will be taken away from you and given to a people that will produce its fruit. 44 The one who falls on this stone will be dashed to pieces; and it will crush anyone on whom it falls.)" 45 When the chief priests and the Pharisees heard his parables, they knew that he was speaking about them. 46 And although they were attempting to arrest him, they feared the crowds, for they regarded him as a prophet.

WE HAVE TO LEARN TO HAVE FUN THAT DOESN'T INCLUDE HIGH CALORIE FOODS OR ALCOHOLIC DRINKS!!

Having Fun (livestrong.com)
James J Messina, PhD (edited)

What is fun? Fun is:
* Relaxation, stress reduction
* Sense of humor, lightness
* A recess from the responsibilities of life
* Leisure time * Recreational activities
* Hobbies * Volunteer activities
* Sanity in the midst of severe emotional distress (and vice versa)
* Making time for yourself
* Athletic or physical exercise

What are some barriers to having fun?
* Poor time management * Overly serious attitude
* A lack of perspective regarding responsibilities
* Never had healthy role models for having fun
* Too busy * Lack of financial resources
* Irrational belief system
* Lack of permission from self, partner, family or others to take time to have fun
* Lack of receptivity to fun activity
* Misconceptions about what fun is

What beliefs are barriers to having fun?
* It is selfish to indulge in personal, fun things.
* It takes away from family unity to indulge in individual, fun activities.
* One must maintain a serious outlook on life in order to survive.
* Athletics are just for "jocks."
* You should never engage in anything work-like unless you are paid for it.
* Taking care of oneself is OK for the "other guy" but not for me.
* To have fun takes a lot of money. Only the rich have fun.
* Fun is illusive or unobtainable.
* The only fun things are immoral, illicit, illegal or fattening.
* Fun and play is bad if it becomes an end in itself.
* I feel so guilty when I'm doing nothing and just relaxing.
* The only real relaxation is sleep.
* I don't have time for fun.
* Having fun at work or school is foolish, immature and irresponsible.
* I can't relax when I have nothing to do.
* What will people think of me if they see me acting so unprofessional!
* It's OK to have fun once in awhile, but you have to come back to reality.
* It is impossible to have fun when you are loaded down with all my responsibilities.
* A fun activity is such a waste of time!
* I'll wait until I retire to enjoy myself.
* We can't relax until we are financially secure.
* You have got to be crazy to enjoy that!
* One must be "serious" about one's extracurricular activities to be a successful, to be a winner.
* How can I maintain my image of authority if I have fun with my children, co-workers, students, etc.
* It is impossible to coordinate everyone's schedule so that we can have fun times together.
* The only way I can have fun is to be drinking, using drugs, gambling, eating, shopping, having sex, smoking or working.

What are some strategies to having fun?
* Nurture your sense of humor by looking at the light side of your serious concerns.
* Schedule time on a daily or weekly basis for fun, including: individual fun time, couple fun time, co-worker fun time, family fun time.
* Try one new hobby, athletic activity or fun time experience per day, week, month or year.
* Budget a certain amount of money each week for fun activities.
* Use the weekend newspapers for tips on free fun things to do.
* Sleep until noon one day each year. You deserve it.
* Create a list of alternative fun things to do and post it on your bathroom mirror as a reminder.
* Create a notebook and record all funny jokes, quotes, quips and comments you have heard in a day.
* Brainstorm fun activities you wouldn't do ordinarily. Use your creativity, ingenuity and imagination in this task.

What are some creative samples of fun activities?
* Playing board/card games.
* Camping in the backyard all night.
* Taking a walk at dawn, relishing the sunrise.
* Taking a long bath in scented water with candles and romantic music.
* Snowshoeing/Cross Country Skiing/Ice Skating/Sledding.
* Swimming/Tennis/Kayaking/Rowing.
* Playing queen for a day and pampering yourself.
* Having your partner function as your slave for the day.
* Taking a mental health day or a "who cares'' day off from work.
* Paying the toll for the person behind you on a toll bridge or on an expressway.
* Holding a roast or tribute for a family member or friend.
* Holding a "no reason" party or an "un-birthday"' party.
* Wading in fountains at midnight.
* Drawing love notes on the sand in the evening.
* Breaking a tradition, such as doing something other than roasting a turkey on Thanksgiving.

What steps can increase the fun in your life?
Step 1: Before you can develop a plan to increase the amount of fun in your life, you must recognize to what extent you allow fun to enter your life. Answer the following questions in your journal:

a. What does fun mean to you?
b. How do you know when you are having fun?
c. How do you feel when you are having fun?
d. What barriers keep you from having fun?
e. How real are these barriers?
f. What blocking beliefs keep you from having fun?
g. What replacement beliefs do you need in order to have more fun?
h. What new behavior do you need to develop in order to have more fun?
i. What strategies could you follow to insure more fun in your life?
j. Review the sample list of creative fun activities.


Step 2: Once you have a picture of how you react to fun in your life, you are ready for the fun self-analysis activity:

Create a chart in your journal with six columns: Fun Activities, Date, Expense, Persons, Time and Years. Use the following directions to fill in the chart and to answer the questions about your values concerning fun:

a. Brainstorm a list of at least forty fun activities. If you can think of more than forty, continue the first column until your brainstorming is exhausted. How hard or easy was it for you to do this first task?
b. Under the Date column, indicate when you last did each of the fun activities. Review the results of the completed date column. How can you reconcile your use of time in carrying out activities that are fun and enjoyable for you?
c. Under the Expense column, indicate the cost of each fun activity listed, i.e., free, under $5, $15 to $25, $25 to $50, $50 to $100, over $100. Review the results of the completed expense column. How expensive is fun for you? Do you unwittingly price yourself out of fun?
d. Under the Persons column, indicate whether each fun activity is done alone, with another person, with family, with a group, etc. Once you have completed this' column, review your responses. How important are people in your fun activities? What role do your spouse, lover, family or friends play in these activities? Is fun rare because you only do it with certain people? How comfortable are you with yourself? How much do you depend on others in order to have fun?
e. Under the Time column, indicate if each fun activity is usually done on vacations (large blocks of time), weekends or daily (consistently). Review the results. Does most fun and enjoyment get postponed for large blocks of time? Do your large block of time fun activities cost a lot, need a great deal of planning with others, and thus are infrequently experienced?
f. Under the Years column indicate how many more years you can envision yourself enjoying each of the fun activities listed. Is each fun activity temporary or lifelong? Review the results. If the fun activity is temporary, what keeps you from participating in it now while you can enjoy it? What makes the fun activity lifelong versus temporary for you?
g. Once you have completed the charts, answer the following questions in your journal:
1. What did this activity tell you about the fun in your life?
2. How many of the fun activities listed did you experience in the past year?
3. How many of the fun activities listed are daily events?
4. How great a barrier to your having fun now is the phrase, "I'm too busy?"
5. How great a barrier to your having fun now is "It's too expensive" or "It costs too much money?"
6. How great a barrier to your having fun now is "It can't be done alone?"
7. How great a barrier to your having fun now is "It takes too much time?"
8. How great a barrier to your having fun now is "I have a lifetime in which to do that?"
9. How valid are your excuses for not having fun?

Step 3: Once you have completed your fun self-analysis, you are ready to make a fun plan of action. In your journal write your plan of action following this outline:

My goal is to recapture fun in my life. I intend to put fun in my life according to this plan of action:

a. I will schedule the following time daily for a fun activity:
The following activities will be part of my daily fun schedule:
b. I will schedule the following time for a weekly fun activity:
The following activities will be part of my weekly fun schedule:
c. I will schedule the following time for a monthly fun activity:
The following activities will be alternatives for my monthly fun schedule:
d. I will schedule the following time for a yearly fun activity:
The following activities will be alternatives for my yearly fun schedule:
e. I will tell one joke a day.
f. I will have a good, healthy laugh every day.
g. I will change my schedule, breaking a tradition, to let flexibility into my life. (For example, drive a different way to work, speak to one new person every day, turn the TV off for 24 hours.)
h. I will lighten up my serious attitude at least once a day.
i. I will find pleasure at watching myself be the silly, foolish, idiosyncratic person that I am on a daily basis.
j. I will surround myself with people who can laugh at themselves in a healthy manner and who can make me laugh as well. These people and I will be mutual fun seekers for health and sanity.
I agree to the above Fun Plan of Action. Sign your name and date:

Step 4: Now that you have completed your fun plan of action, you are ready to put fun into your life.
If, after a period of time you find yourself backsliding, return to Step 1 and begin again.


10 Ways to Control Your Cravings
These tips will prevent hunger from sabotaging your diet.

By Paula Dranov
From Reader's Digest

You can lose weight by overcoming your cravings now. Here are the latest tricks of the trade from researchers and experts:

Avoid your triggers. "You crave what you eat, so if you switch what you're eating, you can weaken your old cravings and strengthen new ones," says Marcia Pelchat, PhD, of the Monell Center. This can happen pretty fast. For five days, her study volunteers drank bland dietary-supplement beverages. During that time, they craved fewer of their trigger foods. By the end of the study, the volunteers actually wanted the supplements instead. The first few days are always the hardest, and you probably can't completely eliminate your old cravings. But the longer you avoid your trigger foods, the less likely you may be to want them. In fact, you'll probably begin to crave the foods you eat, a real bonus if you've switched to fresh fruit.
An ounce of nuts can extinguish your cravings.
Destroy temptation. If you've succumbed to a craving and bought a box of cookies or some other trigger food and start to feel bad while eating it, destroy it. "Don't just throw it away; run water over it, ruin it. You'll feel a sense of accomplishment that you've licked your binge," says Caroline Apovian, MD, director, Nutrition and Weight Management Center at Boston Medical Center. Don't think about the money you're wasting. If the cookies don't go into the garbage, they're going straight to your hips.

Go nuts. Drink two glasses of water and eat an ounce of nuts (6 walnuts, 12 almonds or 20 peanuts). Within 20 minutes, this can extinguish your craving and dampen your appetite by changing your body chemistry, says Michael F. Roizen, MD.

Jolt yourself with java. Try sipping a skim latte instead of reaching for a candy bar. The caffeine it contains won't necessarily satisfy your cravings, but it can save you the calories by quenching your appetite, says Dr. Roizen. And the warm richness and ritual can distract you.

Let it go. Since stress is a huge trigger for cravings, learning to deal with it could potentially save you hundreds of calories a day. This will take some practice. You can try deep breathing or visualizing a serene scene on your own, or you can speed things up by buying one of the many CDs that teach progressive muscle relaxation. A good one is Relaxation/Affirmation Techniques, by Nancy Hopps.

Take a power nap. Cravings sneak up when we're tired. Focus on the fatigue: Shut the door, close your eyes, re-energize.

Get minty fresh. Brush your teeth; gargle with mouthwash. "When you have a fresh, clean mouth, you don't want to mess it up," says Molly Gee, RD, of Baylor College of Medicine in Houston.

Distract yourself. If only ice cream will do, it's a craving, not hunger. "Cravings typically last ten minutes," says John Foreyt, PhD, of Baylor College of Medicine. Recognize that and divert your mind: Call someone, listen to music, run an errand, meditate or exercise.

Indulge yourself -- within limits. Once in a while, it's OK to go ahead and have that ice cream. But buy a small cone, not a pint. Try 100-calorie CocoaVia chocolate bars and 100-calorie snack packs of cookies, peanuts or pretzel sticks. The trick is to buy only one pack at a time so you won't be tempted to reach for more. And since even 100 extra calories can sabotage weight loss if you indulge daily, strike a bargain with yourself to work off the excess calories. A brisk 15-minute walk will burn 100 calories or so.

Plan or avoid. Vary your usual routine to avoid passing the bakery or pizzeria. If you know you'll be face-to-face with irresistible birthday cake, allocate enough calories to fit it into your diet.

Hold the Beef! Going Meatless In Lent and Beyond
by Kate Wicker in Food on Wednesday, February 17, 2010 6:00 AM

Once upon a time I was a vegetarian. Then I married a carnivorous man and for the sake of our marriage, I started eating more meat. These days I no longer fill up on tofu or veggie burgers rounded off by a tall glass of soy milk. However, I still continue to serve vegetarian meals two to three times a week.
During Lent even the most meat-loving Catholic families join me in serving up meatless meals as part of following the laws of abstinence. While it might be tempting for the family chef to prepare old standbys like cheese pizza or greasy fish and chips, I’ve found that Lent is the perfect time to get your family to try out new vegetarian recipes. Curtailing your meat consumption not only stretches you food dollar, but it helps broaden your family’s culinary horizons by introducing them to new flavors and foods. What’s more, plant based diets are rich in fiber and have been shown to reduce the risk for obesity, some types of cancers, and may help lower high blood pressure. So why not consider making meatless dishes a regular part of your meal repertoire rather than just something you just do during Lent? Six tips to help your family veg out:
Make beans a pantry staple. Remember the saying, “Cool beans”? Well, it’s time to start believing in these little guys. “Beans are nutritionally power-packed, and they’re not too hard on the budget,” says Katie Kimball, founder of Kitchen Stewardship. “They’re also very versatile. You can eat them cold in salads or in Mexican or Italian dishes.” There are many different types of beans: black beans, lentils, chickpeas, pinto beans, and split peas, so get creative with your recipes. My girls love homemade hummus. Put a can of drained chickpeas (or garbanzo) beans in a food processor or blender. Add one crushed garlic clove, about two tablespoons of Tahini (found in the ethnic food aisle of your grocery store), a dash of paprika, and about 1/8 cup of water. Pulse until almost smooth. Then slowly add extra virgin olive oil in until the mixture is completely smooth. Add more water if the hummus seems too thick. Season with salt. Serve with whole wheat pita slices and crudites (I call my raw veggies this because the girls think they’re eating something really fancy). During Lent Katie prepares a hearty lentil stew for her family. “This is what we have for Ash Wednesday and then freeze the rest for Good Friday. It’s very simple and feels penitential.” Another one crowd pleaser for even for bean-aphobes is her recipe for veggie bean burritos. “Everyone loves this,” she says.
Give tofu a chance. I’m one of those food freaks who actually really likes tofu. My husband and girls are not. But that doesn’t stop this tofu-lovin’ girl. I’ve discovered sneaky ways to add tofu into our meatless meals for an extra protein boost. I often add silken tofu into smoothies, and no one notices (I promise). Try this tropical smoothie with the avocado-corn salad. Since tofu doesn’t have much taste and absorbs other flavors, you can also use it to thicken soups. Or crumble firm tofu and then mix it with ricotta fillings for Italian dishes.
Go fish! If offering your family tofu dogs won’t go over well, don’t despair. Fish is another great way to get more bang for your nutritional buck (think canned tuna!). Although fresh fish can be on the pricey side, a growing body of research shows that eating just one to two servings of fish rich in omega-3 fatty acids each week could reduce your risk of dying from a heart attack by a third or more. Salmon, herring, and tuna are all good bets because of their high levels of omega-3. While some people worry about mercury in fish, scientists believe this risk is generally outweighed by the health benefits of omega-3 fatty acids.
“If you’re concerned about mercury, pay attention to the types of fish you eat and limit your consumption to twice a week. Salmon is typically low in mercury, while large fish such as shark, tilefish, swordfish and king mackerel tend to have higher levels of mercury,” says John Thornton, MD, a cardiologist with the MCG Health Cardiovascular Center.
According to Dr. Thornton, certain groups should take extra care, including pregnant women, nursing mothers, and children under 12. To be safe, limit the amount and type of fish they eat to:
• No more than 12 ounces of fish a week • No more than six ounces of canned tuna a week • No amount of fish that’s typically high in mercury (shark, swordfish, king mackerel and tilefish) Try these super fast fish recipes from Cooking Light.
Eat more eggs. The humble egg has gotten a bad rap in our fat-fearing society. “There’s so much nutrition trapped inside that tiny shell,” Katie says. “God created whole foods and man takes them apart. Put them back together. Forget the egg white omelets. You gotta have the yolks.” In fact, the yolk is a nutritional powerhouse, bursting with fat-soluble vitamins and essential fatty acids.
Do yourself and your family a favor and eat eggs - yolks and all - more often than just at Sunday brunch. Like beans, they’re very versatile. Try a quiche or frittata. Scramble them up with veggies and a dollop of salsa. Katie’s fave “eggs for dinner recipe” is eggs en cotte.
Buy a vegetarian-friendly cookbook. Some of my favorites: The Grit Cookbook , any The Moosewood Restaurant Cookbook , How to Cook Everything Vegetarian .
The American Dietetic Association is a good resource for recipe ideas and anyone wishing to explore vegetarianism.
Take baby steps. Not ready to introduce regular vegetarian meals to your meal plan? Then just start small. “Try reducing the ground beef by three-fourths to one-half pound in a favorite casserole dish, and see if anyone misses it,” says Katie. “This is one baby step to reduce your meat consumption and cut your budget.”
You don’t have to go green at every meal. Even if you just continue keeping Friday dinners meatless, you’ll reap some benefits. “Most of us would benefit from eating less meat and filling up on more vegetables and fiber-rich foods,” Katie says.

Tofu
www.whfoods.com
Although once only found in Asian food markets, this seemingly bland food can miraculously take on the flavor of its surrounding ingredients making it a highly versatile as well as highly nutritious part of a healthy diet. Tofu can now be found in your local supermarkets throughout the year.
Discovered over 2000 years ago by the Chinese, tofu is sometimes called "the cheese of Asia," because of its physical resemblance to a block of farmer's cheese. Tofu is a highly nutritious, protein-rich food that is made from the curds of soybean milk. Off-white in color, it is usually sold in rectangular blocks. Tofu is a staple in the cuisines of many Asian countries. Tofu is its Japanese name, while in China it is known as doufu.
Health Benefits
All the good news about tofu being a health-promoting food is true. Tofu is a very good source of protein, specifically soy protein, as well as numerous other nutrients necessary for good health.
Cardiovascular Benefits of Soy Protein Research on soy protein in recent years has shown that regular intake of soy protein can help to lower total cholesterol levels by as much as 30%, lower LDL (bad cholesterol) levels by as much as 35-40%, lower triglyceride levels, reduce the tendency of platelets to form blood clots, and possibly even raise levels of HDL (good cholesterol).
All of this sounds very good to people trying to avoid atherosclerosis or diabetic heart disease. High LDL cholesterol levels can lead to a build up of cholesterol deposits in the blood vessels. If these deposits get too large or break, they can cause a heart attack or stroke. Triglycerides are a form in which fats are transported in the blood, so high triglyceride levels, which are often seen in diabetes, can also contribute to the development and growth of these dangerous cholesterol deposits and heart disease. And blood clots can be another major problem for people with heart disease, since they can precipitate a heart attack or stroke. Soy protein, however, can address all of these issues, leading to a greatly reduced risk of heart disease.
Soy for Smooth Sailing through Menopause Soy has also been shown to be helpful in alleviating the symptoms associated with menopause. Soy foods, like tofu, contain phytoestrogens, specifically the isoflavones, genistein and diadzein. In a woman's body, these compounds can dock at estrogen receptors and act like very, very weak estrogens. During perimenopause, when a woman's estrogen fluctuates, rising to very high levels and then dropping below normal, soy's phytoestrogens can help her maintain balance, blocking out estrogen when levels rise excessively high, plus filling in for estrogen when levels are low. When women's production of natural estrogen drops at menopause, soy's isoflavones may provide just enough estrogenic activity to prevent or reduce uncomfortable symptoms, like hot flashes. The results of intervention trials suggest that soy isoflavones may also promote the resorption of bone and therefore inhibit postmenopausal osteoporosis.
Additionally, most types of tofu are enriched with calcium, which can help prevent the accelerated bone loss for which women are at risk during menopause. Calcium has also been found useful in rheumatoid arthritis, a condition in which calcium may help to reduce the bone loss that can occur as a result of this disease. Tofu is a good source of calcium. Four-ounces supply about 10% of the daily value for calcium and contain only 70-90 calories.
Rich in Minerals for Energy and Antioxidant Protection Tofu is a very good source of iron, providing 33.8% of the DV for this important mineral in 4 ounces. Iron is primarily used as part of hemoglobin, a molecule essential to energy production since it is responsible for transporting and releasing oxygen throughout the body. But hemoglobin synthesis also relies on copper. Without copper, iron cannot be properly utilized in red blood cells. Fortunately, both minerals are supplied in tofu, which also contain 11.0% of the daily value for copper.
In addition to its role in hemoglobin synthesis, copper may be helpful in reducing the symptoms of rheumatoid arthritis. Copper, along with manganese (yet another trace mineral for which tofu is a very good source), is an essential cofactor of a key oxidative enzyme called superoxide dismutase. Superoxide dismutase disarms free radicals produced within the mitochondria (the energy production factories within our cells). Copper is also necessary for the activity of lysyl oxidase, an enzyme involved in cross-linking collagen and elastin, both of which provide the ground substance and flexibility in blood vessels, bones and joints. Four ounces of tofu supply 34.5% of the DV for manganese.
Want to Be "Buff"? Eat Tofu Think a meal without meat equals a meal without protein? Think again. Four ounces of tofu provides 9.2 grams of protein, that's 18.3% of the daily value for protein, and it comes virtually free of saturated fat (less than 1 gram), and at a cost of only 86 calories.
Cardiovascular Protection from Omega-3 Fats Fish aren't the only good source of omega-3 fatty acids. Tofu provides 14.4% of the daily value for these especially beneficial fats in just 4 ounces. Omega-3 fats have been the subject of intensive study by researchers. Omega-3 fatty acids have a broad array of health benefits. Omega-3s help prevent erratic heart rhythms, make blood less likely to clot inside arteries (which is the ultimate cause of most heart attacks), and improve the ratio of good HDL to bad LDL cholesterol. And finally, by reducing inflammation, these essential fats play a role in preventing cholesterol from clogging arteries.
Selenium-An Antioxidant, Anti-Cancer, Anti-Inflammatory Trace Mineral Several other nutrients in tofu are helpful for other conditions. For example, tofu is a good source of selenium; 4 ounces provide 14.4% of the daily value for this trace mineral. Selenium is needed for the proper function of the antioxidant system, which works to reduce the levels of damaging free radicals in the body. Selenium is a necessary cofactor of one of the body's most important internally produced antioxidants, glutathione peroxidase, and also works with vitamin E in numerous vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful not only against colon cancer by protecting colon cells from cancer-causing toxins, but in decreasing asthma and arthritis symptoms and in the prevention of heart disease. In addition, selenium is involved in DNA repair, yet another way in which adequate intake of this mineral is associated with a reduced risk for cancer.
Description Tofu is a highly nutritious, protein-rich, delicious food that is made from the curds of soybean milk. Off-white in color, it is usually sold in rectangular blocks. Tofu is a staple in the cuisines of many Asian countries. Tofu is its Japanese name, while in China it is known as doufu.
Tofu is one of the most versatile foods, serving a host of different purposes ranging from salad dressing to dessert to entrée and more. Some of its versatility is owed to its neutral taste, which gives tofu the ability to absorb the flavors of surrounding ingredients. Additionally, tofu comes in a range of consistencies that can suit a variety of different recipes. Tofu is available in either the traditional Chinese form or the silken Japanese form, with the latter having a smoother, custard-like texture. Both forms can be found in soft, firm or extra-firm textures.
Tofu's popularity in the West has mirrored the increasing interest in healthier foods. First gaining more widespread attention during the 1960s, tofu has been skyrocketing in popularity ever since research has begun to reveal the many significant benefits this nutrient-rich, plant-based food can provide.
How to Select and Store Tofu is available refrigerated in individual packages or in bulk, or non-refrigerated in aseptically sealed containers. Packaged tofu should feature expiration dates, which you can use as a guideline for how long of a shelflife it will have.. Tofu varies in texture from soft to firm to extra-firm. Soft tofu has a smoother texture and is therefore better suited for salad dressings, sauces and desserts, while firm and extra-firm tofu are best for baking, stir-frying and grilling.
While aseptically packaged tofu need not be refrigerated until it is opened, all other forms of tofu should be refrigerated in their container. Once their packages are open, all types should be rinsed well, kept in a container covered with water, and placed in the refrigerator. Changing the water daily will help keep the tofu fresh for up to one week.
Tofu can also be frozen in its original packaging and will keep this way for up to five months. This process will actually alter its texture and color, making it more spongy and absorbent, and more yellowish in color. This change in physical properties is actually very suitable for certain recipe preparations.
If you are selecting tofu on the basis of fat content, the firmer tofus are usually the highest in fat, and the softest tofus, often called silky or silken, are the lowest.
If you are looking for tofu with a high calcium content, look for products that specifically say "calcium-precipitated" on the label or that include calcium sulfate in their ingredient list. This method of tofu manufacturing uses calcium to help coagulate the soy milk.
A Few Quick Serving Ideas: Blend together soft tofu, olive oil, garlic and lemon juice to make a tofu aoli dip. Scramble soft tofu together with your favorite vegetables and the spice turmeric to give it a yellow "egg-like" coloring. This delicious dish can be served as is or can be used as the basis for "tofu rancheros" by being wrapped in a tortilla and served with black beans and salsa.
Healthy Stir-Fry firm tofu with your favorite vegetables and seasonings. Blend soft tofu with your favorite fruits (and honey or other natural sweeteners to taste) in a blender or food processor and serve for breakfast or dessert. Add cubes of tofu to soup.
Nutritional Profile Tofu is a very good source of manganesem, iron and protein. In addition, tofu is a good source of selenium, omega-3 fatty acids, phosphorus, copper, calcium and magnesium.


Italian Tofu Frittata www.whfoods.com
Frittatas are great addition to your Healthiest Way of Eating at breakfast, lunch or dinner. Enjoy this flavorful version that is rich in health-promoting vitamins A, C, and K.
Prep and Cook Time: 30 minutes

Ingredients:
• 1 cup onion, chopped fine
• 4 cloves garlic, minced
• 1 cup zucchini, diced
• 1 cup red bell pepper, diced
• 2 cups finely chopped kale (remove stems)
• 1 cup chopped fresh tomato
• ¼ cup chicken or vegetable broth
• 2 TBS red wine vinegar
• 5 oz firm light tofu, drained
• 4 egg whites
• 1 TBS dried Italian seasoning
• ¼ tsp turmeric
• salt and white pepper to taste
• 2 TBS chopped fresh parsley

Directions:
1. Chop onions and garlic and let sit for 5 minutes to bring out their health-promoting benefits.
2. Prepare rest of vegetables.
3. Pureé tofu with egg whites, Italian seasoning, and turmeric in blender.
4. In 10-inch stainless steel pan, heat 2 TBS broth. When broth begins to steam add onion, garlic, zucchini, bell pepper, kale, and tomato and Healthy Sauté for about 1 minute over medium low heat, stirring often.
5. Add 1/4 cup broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes. Top with chopped parsley.
Serves 4 130 calories per serving


Sweet Potato Pie Recipe www.laaloosh.com
Ingredients:
PIE:
- 4 cups of sweet potatoes, peeled and cut into roughly equal sized pieces
- 1 banana
- 2 tbsp of light butter (I like Balade Light Butter)
- 3 packets of Splenda No Calorie Sweetener
- 1 tsp salt
- 1 tsp nutmeg
- tsp fresh lemon juice
TOPPING:
- 1/2 cup Jet-Puffed Marshmallow Creme
- 1 cup liquid egg whites
- 1 tbsp sugar
- 1 tsp vanilla extract
Directions:
Prep the sweet potatoes and transfer to a large pot, add water to barely cover. Cover and bring to a boil, let cook until the potatoes are soft, about 20 minutes. Drain. When the potatoes are nearly cooked, puree the banana in a food processor. Add the hot sweet potatoes, butter, lemon juice, salt, nutmeg, and Splenda packets. Mash together until well blended. Transfer to a pie dish lightly sprayed with a non-fat cooking spray. Bake at 350F for about 15 – 20 minutes or until heated well through. Remove from oven and let cool about 15 min.
For the topping, start by beating liquid egg whites, vanilla extract and sugar to a soft peak. Then, in a separate bowl mix Jet-Puffed Marshmallow Creme with 1 part of the soft peaked egg white mixture with a wire whisk, until well blended and marshmallow creme has softened up. Then, beat remaining egg white mixture to a stiff peak and SLOWLY fold into marshmallow mixture in 2 parts. Once everything has been folded into one meringue looking batch, evenly spread onto top of pie, creating small peaks and mounds for an aesthetic look. Bake in oven on 350 degrees for about 15 min or until marshmallow/egg white layer turns a soft golden brown. Serve fresh from oven. Enjoy!
Makes 6 servings
Each serving = 4 Weight Watchers Points

Walking in Place: Maximum Results and Minimum Distance
http://www.the-fitness-walking-guide.com/walking-in-place.html

Can walking in place help you achieve your fitness and weight loss goals? Without a doubt, it is a great way to add more steps to your day.
Fitness experts recommend walking 10,000 steps a day, which is equivalent to five miles, to maintain your weight and to enjoy the many benefits of fitness walking.

Walking in place is convenient – you can do it anywhere! Whether it’s dark and cold outside or you only have a minute or two for exercise, you can increase your daily step count by just by picking your feet up off the ground.
You may also want to try going in circles or moving 10 steps forward and 10 steps backward for some variety. Stepping backwards is a great way to work an additional set of muscles. It works the quadriceps and calves while moving forward targets the hamstrings and your gluteus maximus.
When you are able to achieve 10,000 steps per day, you may experience weight loss and you’ll notice many enjoyable outcomes, such as improved moods and a stronger cardiovascular system. You’ll also find you have more energy throughout your day.
As with any exercise, moderation is the key. Don’t replace all of your fitness activities for walking in place. Use it as a good warm-up, to add more steps to your day or for a 15-minute period of activity.
If you enjoy exercising in the comfort of your own home, consider purchasing a workout DVD or video. I highly recommend Leslie Sansone’s DVDs. She incorporates stepping along with many other exercises for a full-body workout that is just right for any fitness level.
This simple exercise is an efficient way to add more activity to your day when you’re short on time or space. It can help you achieve your fitness and weight loss goals by incorporating exercise into your day no matter where you are or what you are doing.

Get Up by Mary Mary

Layin' Low. PRESS'N pause .Sleeping long. Slow motion
Gonna do. Shoulda, coulda, woulda done.
Excuses.
What are you afraid of?
Don't you know what you're made of?
One of God's greatest creations
Take this invitation now

CHORUS: Get Up! 'Cause you can't stop . Get Up . Got a lot to do.
24 hours almost gone . Get Up. Don't sit there.
Get Up. If you wanna get there.
Clocks don't stop and Time won't wait

He said. She said. They said. What do you say?
It's your dreams your choice your time
Your life. So don't you don't you miss it.

What are you afraid of?
Don't you know what you're made of?
One of God's greatest creations
Take this invitation now

Welcome to the rest of your life
from now on, just try
to live more, want more, work a little harder
dance more, laugh more, be a little smarter
hug a little longer, love a little stronger
you've been down but now it's time to

CHORUS: (2x)

One more time, Say...
Get Up (Repeat)

PIO GROUP PRAYER TIME
February 25, 2010
• Does your idea of fun always include food? Discuss non-food fun?
• What did you do for non-food fun last week? What can you do this next week?
• What can you try for fun that involves some sort of exercise?
• Do you have trigger foods in your home? Why? Discuss how you can remove them.
• Have you ever tried Tofu? Discuss what you have used it in. Can you try it?
• When is the last time you had a sweet potato? Can you try them this week?
• Are you exercising daily? Can you walk in place for a half hour a day?
• Say the Hail Mary to Close the Group.


Humor is to life, as shock absorbers are to automobiles.
God’s Little Instruction Book
A merry heart doeth good like medicine; but a broken spirit drieth the bones. Proverbs 17:22