For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come. (1 Timothy 4:8)

Does this mean that we are to forget about exercise all together? Does this mean that God does not care that we are good stewards of our bodies. After all, when we pass to eternity our bodies will return to the dust from which it came, right?

True enough, our bodies are temporary. They will breakdown and eventually fail us.

The point of Timothy is that we don’t put anything first before God. People of the world sometimes exercise so much that it becomes a spiritual endeavor. God does not want us to do this. He doesn’t want us to put anything first. He must be first.

Yet, God commands us to treat our bodies with respect. Quite simply, our body is the temple of the Holy Spirit.

May God himself, the God of peace, sanctify you through and through. May your whole spirit, soul and body be kept blameless at the coming of our Lord Jesus Christ. (I Thessalonians 5:23)

When we neglect exercise and eat fried, fatty, nutritionally empty foods that do nothing more than slowly destroy our bodies. God’s Word says He will judge us.

19 Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your body. (I Corinthians 6:19-20, NIV)

16 Don’t you know that you yourselves are God’s temple and that God’s Spirit lives in you? 17 If anyone destroys God’s temple, God will destroy him; for God’s temple is sacred, and you are that temple. (I Corinthians 3:16-17, NIV)

Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is-his good, pleasing and perfect will. (Romans 12:2)

Look what Paul wrote to the church of Corinth:

No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize. (1 Corinthians 9:27, NIV)

Therefore, we are not to give in to fleshly desires. We are to discipline our bodies. When we don’t pay attention to what we eat, don’t exercise on a regular basis, or get an adequate nights rest we are not treating the temple with respect. In short, we are not honoring God.

Remember, exercise alone will not give you those “6-pack abs”. You must get in the habit of following a sensible and healthy eating regime. I have included this information later in the book. Cooking from the Heart Healthy Cookbook, included as a bonus, will be key in helping you establish this routine.

Toe Touches

Lay flat on your back and lift your left leg toward the ceiling. Try to touch your right hand to your left foot. Repeat on the other side

Exercise Ball Crunch

Place your bottom on the ball and place your hands over chest. Pull your head into your knees and contract your abs. Release. Return to the starting position.

Substitute normal floor crunches if you do not have access to an Exercise Ball. However, research has shown that the Swiss Ball is most effective because it reduces the work your Hip Flexors produce further isolating your abs.

Bicycles

Lie face up with your hands behind your head. Bring your knees in towards your chest and lift your shoulders off the ground. Straighten the left leg out while turning the upper body to the right, bringing your left elbow towards your right knee. Switch sides, bring your right elbow towards your left knee. Continue alternating sides in a ‘pedaling’ motion.

Vertical Leg Crunch

Lie face-up on the floor. Press your lower back into the ground. Place your hands behind your head. Extend your legs straight up in the air, and cross your ankles (you should have a slight bend in your legs). Lift your midsection towards your knees. Contract your abs (make sure to keep your chin off your chest with each contraction). Exhale as you contract upward; inhale as you return to the starting position.

Reverse Crunch

Lie face-up on the floor. Press your lower back into the ground. Place your hands behind your head. Cross your feet at the ankles, lift your feet off the ground to the point where your knees create a 90- degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.

Fact: A weight-loss product that claims to be “natural” or “herbal” is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work. For example, herbal products containing ephedra (now banned by the U.S. Government) have caused serious health problems and even death. Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.

Tip: Talk with your health care provider before using any weight-loss product. Some natural or herbal weight-loss products can be harmful.

Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.

Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body. A healthy eating plan is one that:

1. Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
2. Includes lean meats, poultry, fish, beans, eggs, and nuts.
3. Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.

Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease.

Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables-and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.

Fact:Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.

Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.

Tip: Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

Here is a simple 5 movement exercise routine that can be accomplished without leaving your family room. Better still you don’t need any special equipment just your own body weight as resistance.

While many exercise gurus say get off the couch, I say stay on the couch and get fit.

Strength Exercises

1. Couch Crunches
   1. Lie on your couch (try not to fall asleep)
   2. Put your feet up on an arm of the couch
   3. Bend your knees 90 degrees
   4. Place your hands behind your head, elbows out to side
   5. Squeeze abs and curl up
   6. Repeat until you can’t do any more
2. Couch Push-ups
   1. Stand facing your couch
   2. Place hands on the edge of the couch (push-up position)
   3. Keep abs tight, lower yourself to the couch
   4. Repeat until you can’t do any more (start with 10 or so)
3. Couch Squat
   1. Stand in front of your couch (facing away - towards your TV)
   2. Place feet shoulder-width apart
   3. Bend knees and lower yourself to your couch
   4. Touch the couch and return to a standing position
   5. Repeat until you can’t do any more (start with 20 or so)

Stretches (Cool Down)

1. Seated Hamstring Stretch
   1. Sit on your couch with legs out straight
   2. Place feet flat against a couch arm
   3. Bend forward and try to touch the couch
   4. Keep your back flat
   5. Hold and repeat till fully loose
2. Standing Cat
   1. Stand facing the back of the couch
   2. Place feet shoulder-width apart
   3. Grab the back of the couch
   4. Bend knees slightly
   5. Inhale, then exhale as you round your spine
   6. Repeat till fully loose

Basically, they are milk dough fritters soaked in honey — oh boy! my taste buds are a dancin!

So sweet, so delicate, so mm-mmh good!

Since this is a site about fitness, naturally they are semi-healthy. Well, at least I think they are. I mean aside from the frying in oil thing. You could always use a healthy oil with a high smoke point, such as Avocado Oil. Obviously frying is something you should do in moderation.

If you are taking care of yourself there is nothing wrong with a little indulgence now and then. We all have the box of chocolate on top of the fridge, right?

Here is the recipe to make them at your homestead:

• 1 cup semolina flour
• 1 cup ricotta cheese
• oil for frying
• honey

Mix the semolina flour and ricotta cheese to make a thick dough. With wet hands, form it into medium-sized balls. Fry those bad-boys in oil, frequently turning, until golden-brown on all sides. Drain on a paper towel. Then roll’em in honey. Serve.

Obviously there are certain risk factors people have that they cannot control; such as, age and family history. But there are a number of things you do have control over. Some of these include:

1. Stop smoking. No kidd’n, right? No surprise here. Believe it or not, cigarettes are not healthy. Even the candy ones are bad for you, so don’t downgrade, drop it all together.

2. Lower high blood pressure. Have your blood pressure checked regularly (once every 2 years if it is normal, more often if it is not). Exercise will help with this one a lot.

3. Maintain a healthy weight. Don’t run out and embrace the next fad diet, just eat sensibly. Follow the USDA food pyramid (www.mypyramid.gov), many scientists have tirelessly worked to come up with it. With so many smart people working on it it’s gotta be good. Also, try swapping the Cheetos for pretzels, or some other low-fat food, if you’re a snack rat like me.

4. Reduce high blood cholesterol. Get your cholesterol level checked once every 5 years (more often, if needed). The test measures the level of cholesterol circulating in the bloodstream. You may need to limit the red meat after this one. Actually, I eat mostly veggie meats (tofu substitutes). It sounds nasty, but most is actually really yummy. Matter-o-fact, I prefer most fake stuff to the real deal.

5. Aim for a healthy weight. To lose weight and keep it off, adopt a lifestyle that combines sensible eating with regular physical activity. Try to be physically active at least 30 minutes a day. Make sure you are doing a moderate-intensity physical activity, such as brisk walking. Getting-up during commercial breaks to go the bathroom doesn’t count, no matter how bad you have to go.

Hey by the way, these steps will also help you prevent or manage diabetes. Wow, ain’t a healthy lifestyle grand?

Live it! Love it! Do it!