August 16, 2011

August 16, 2011
Read: John 8

“Then you will know the truth, and the truth will set you free.” --John 8:32

This last weekend, a Sacramento man was arrested for breaking into prison. (Yes, I had to read it twice as well). But indeed, a man for reasons yet to be revealed, was found trying to sneak back into a prison from which he had already been paroled.

Oh we scoff, but if you’re like me, you’ve broken back into your share. Old habits, old routines, old worries. And though they don’t have locks and iron bars, they do hold us captive.

Well, when it comes to your health, you’re free. Free from guilt of the past, and free from any fear of tomorrow. Our prisons are no match for the one whose cross stamped pardoned on our hearts. So today, let freedom echo down the halls of your day in how you eat, train and live. After all, we’re prisoners of hope — bound only by grace — and we’re free to go.


RECIPE OF THE WEEK: Chicken or Tuna Salad Pockets

Selecting the proper protein to build a dinner around can be fun — unless you’re crunched for time. If you need a speedy solution that’s healthy and palate-pleasing, try this recipe from PrayFit contributing nutritionist Emily Ann Miller, MPH, RD.

“It’s also easy to vary the ingredients based on personal preference,” she says. “The yogurt is a healthier, lower-calorie filler than mayonnaise and provides a creamy consistency, although a small amount of mayonnaise is used. Add a piece of fruit to round out the meal.”


One (6-ounce) can tuna or chicken, packed in water, without salt

3 ribs celery, diced

½ cup cut-up fruit, such as sliced grapes, diced apples, or mandarin oranges

2 tablespoons reduced-fat canola-oil based mayonnaise

½ cup nonfat plain yogurt (may use more or less in order to get the desired consistency)

Optional add-ins: 1 tablespoon lemon juice, 1 tablespoon sunflower seeds, or ½ teaspoon curry powder

2 whole-grain pita pockets, cut in half


Drain the tuna/chicken and mix with the rest of the ingredients. Add optional ingredients, if desired. Spoon into pita pocket halves. Serves 2.

NUTRITION FACTS (per serving): 367 calories, 9g fat (2g saturated fat), 555mg sodium, 43g carbohydrate, 5g fiber, 29g protein.

Emily Ann Miller, MPH, RD is a registered dietitian and works at a Washington, D.C.-based independent, nonprofit science organization, where her work is currently focused on environmental and policy solutions to obesity prevention. She also speaks to groups about health and nutrition and provides nutrition education to patients at a free medical clinic that serves low-income, uninsured adults in the D.C. area. You can view more of Emily’s nutrition tips and updates by following her on Twitter, @EmilyAMillerRD.


  1. Vickie Smith

    I love prayfit i read it every morning. I am on a plan of eating 1500 cal a day and working out 4-5 days a week. I struggle daily with eating. I have the excerise part down packed. 80% a day i eat good. It has been about 6 wks and i have only lost 7 pounds. This is just so fraustrating that its not just coming right off. HELP!!

  2. sharon

    That is fantastic!! I was just talking to the Lord yesterday evening about my struggles and asking him to deliver me from my old ways and He spoke the SAME thing to my heart. . . HE ALREADY DID! I just need to walk in that freedom. Thank you for such a powerful word.

  3. meredith

    Wonderful. Just what I needed to hear today! Thank you!

  4. Sandie Powell

    Thank you so much for the encouragement. Your words are motivating. Isn’t it amazing how guilt and disappointment can torment and dog us while we need reminders of God’s Amazing Grace and Precious Promises? When it comes to making right choices spiritually and our physical fitness, it is a daily exercise, a decision of the will.

    Like you, Jimmy, today, I plan to meditate on the fact that I am held captive by God’s Grace, Hope, Mercy, and Forgieness.

  5. cyndilouwho

    Disappointment in a relationship has held me captive this week resulting in some bad eating choices. Thank you for this hopeful reminder. I’m letting it go, forgiving myself and looking forward to a hope filled tomorrow — why wait till tomorrow I’m starting right now!

  6. Emily Ann Miller, MPH, RD

    Vickie, I read your comment about your weight loss efforts and I just wanted to encourage you that the recommended rate of weight loss 0.5-2.0 pounds per week. Usually when people lose a lot of weight quickly, it’s mostly water weight, it is not sustained, and it creates false expectations about the rate of subsequent future weight loss. A weight loss rate of 0.5-2.0 pounds per week is more likely to mean that your weight loss is from fat, instead of muscle, and it also means that the weight loss is more likely to be maintained over time. So keep up the good work! –Emily (PrayFit contributing nutritionist)

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