NewsNuggets Page 60

10 Feb

Heart Attack Proof

In

By Tim Arnott, M.D. –You could be heart attack proof in three or four weeks? That’s right.  Freedom from a heart attack in less than a month. Says who? Says Dr. Caldwell Esselstyn, author of Prevent and Reverse Heart Disease, director of the Heart Disease Reversal Program at the Cleveland Clinic.

One of his patients with restricted heart muscle blood flow, determined by positron emission tomography (i.e., PET scan) showed those arteries opened up on a repeat scan just three weeks after starting Dr. Esselstyn’s nutritional intervention.[1]

That’s great news, considering heart disease is our leading cause of death for both men and women, resulting in a heart attack every 36 seconds.[2] In fact, over 18 million adults, age 20 and older have coronary artery disease, which kills one of every four people or 659,000 people each year. Additionally, every year, about 805,000 people in the United States have a heart attack. Of those, 605,000 are a first heart attack. Amazingly, 1 in 5 heart attacks is silent—the damage is done, but the person is not aware and feels no chest pain.[3] More shocking, a sudden fatal heart attack (called “sudden death”) is the first symptom of heart disease in 60% of men and 50% of women.[4] No warning! No chest pain. No opportunity to say “goodbye” to loved ones and friends. No time to make out a last will. Never admitted to the hospital.

Wow! That’s shocking. So, how early does coronary artery disease get started? Incredibly, Dr. Napoli at the Federico II University of Naples, Italy, discovered that LDL (“bad”) cholesterol oxidative damage caused by free radical cellular exhaust and formation of fatty (cholesterol) streaks occur in the uterus during fetal development. That’s right–before birth! Both phenomena are greatly enhanced by high cholesterol in the mother. [5] Additionally, almost all persons have aortic fatty streaks by age ten. Most people have coronary artery fatty streaks by age 20, regardless of which state they are from or their ethnic origin.[6]

Won’t my physician be able to tell me my risk of a heart attack? That depends on how they read your lipid panel. The lipid panel contains all your cholesterol and triglyceride (i.e., blood fat) numbers. If the standard reference ranges are used, your risk will likely be underestimated, and you may leave your physician’s office with a false sense of security. For instance, if your total cholesterol level is 199, you may be told your level is in the normal range. The National Cholesterol Education Program of the National Institutes of Health will call your 199 level “desirable.”[7] Additionally, this organization would call a total cholesterol of 239 “borderline high.”[8] The problem is that approximately one-third of heart attacks occur in those with total cholesterol between 150 and 200. So, one in three heart attack victims have a “desirable” cholesterol level. Yet, in over 40 years of the Framingham Heart Study, the longest ongoing heart study globally, no one had a heart attack if their total cholesterol was below 150.[9],[10] Further, in people groups around the world with an average total cholesterol below 150, coronary artery disease is essentially non-existent.[11]

So, if 150 is the goal, can’t I take a statin drug to lower total cholesterol to less than 150?  Unfortunately, not. A study in the New England Journal of Medicine, in which enormous doses of statins successfully reduced patients’ cholesterol levels well below 150, showed that their diet never changed, and one out of four of the patients experienced a new coronary event (e.g., heart attack) or died within just two and a half years.[12] Probably most telling of all, Dr. Esselstyn followed 198 patients with coronary artery disease and a history of one or more coronary events (i.e., heart attack, bypass surgery, or stent). One hundred seventy-seven followed his dietary protocol for an average of 3.7 years (89% of patients). Over 99% avoided another major cardiac event! Thirteen of the 22 patients who did not follow his protocol had major cardiac events’ namely, heart attack, stroke, even death. That is a recurrence rate of 62%. Only one patient who followed Dr. Esselstyn’s dietary protocol had another coronary event a recurrence event rate of 0.6%!

So, what is Dr. Esselstyn’s dietary regimen? It’s simple. Let’s take it directly out of his book, Prevent and Reverse Heart Disease. Namely, no meat, poultry, or fish–not even salmon. No dairy of any kind–not even skim milk or non-fat yogurt. No eggs–not even egg whites or Egg Beaters. No oil–not even virgin olive oil or canola oil. Aim for 100% whole grain products. Ingredients must say, 100% whole wheat, or 100% whole buckwheat, whole rye, etc. Avoid semolina flour in pasta. Leave off white rice. Discontinue juice. Fruit is great. A little juice used to sauté, or season recipes, or for salad dressings is fine. Eat soy products cautiously. They are high in fat (> 40%), and many are highly processed. Only use Lite Tofu (e.g., Mori-Nu or NaSoya Lite Firm Tofu). Reduce sugar as much as possible. Dr. Esselstyn uses stevia. If you have heart disease, do not eat nuts, olives, avocados, or coconut. Read all labels, especially the ingredient list! The rest of the world of vegetables, dark leafy greens, fruit, beans, legumes, 100% whole grains, and herbs is yours![13] This diet is nothing new. With the exception of excluding nuts, it’s the diet the Creator gave to our first parents as recorded in Genesis 1:29 and Genesis 3:18. Genesis, Chapters 1-3 is state-of-the-art, even when it comes to solving atherosclerosis, the Number One killer on the planet![14]

This Valentine’s Day might be a great opportunity to help your loved one become heart attack proof. If you sense the need for help on such a journey, call the Rocky Mountain Lifestyle Center at (303) 282-3676 for a free 15-minute discovery conversation with our physician. It could save their heart and their life.

— Tim Arnott M.D. is a Board-Certified Lifestyle Medicine physician and is the medical director of Rocky Mountain Lifestyle Center; photo by     Istock

[1] J Fam Pract. 2014 Jul;63(7):356-364b.
[2] https://www.cdc.gov/heartdisease/facts.htm
[3] ibid
[4] https://www.pbs.org/wgbh/takeonestep/heart/interviews-nissen.html#attack
[5] J. Clin. Invest. Volume 100, Number 11, December 1997, 2680–2690.
[6] J. Atheroscler. Res., 1969, 9:251-265.
[7] https://www.nhlbi.nih.gov/files/docs/guidelines/atglance.pdf
[8] ibid
[9] JAMA 1986;256:2835-2838.
[10] http://www.pbs.org/saf/1104/features/castelli4.htm
[11] Keys A. Seven Countries: A Multivariate Analysis of Death and Coronary Heart Disease. Cambridge, Massachusetts: Horoord University Press, 1980.
[12] Esselstyn Jr. M.D., Caldwell B.. Prevent and Reverse Heart Disease (pp. 67-75). Penguin Pub Group.
[13] ibid
[14] https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)

10 Feb

Campion Academy Orchestra joins Union College Music Festival

In

By Noah Sturgess – Loveland, Colorado … After a year of absence due to the pandemic, Campion Academy joined with other academies for the annual Union College Music Festival the first week of February in Lincoln, Nebraska.

Campion sent 14 students to spend four days rehearsing and performing news songs alongside other students taking part in the event.

Edward, Campion senior, reflected on being back at the event after the year of absence. “Returning to the music festival was something I was not expecting. It was different from last time, but just as fun. New music and new people made this trip worthwhile.”

On Sabbath, Campion students and other academies had the experience of playing for the College View Church service.

Jack, Campion freshman violinist, won a young artist solo award. Along with this award, he received a $1,000 scholarship.

The students also toured Union College and were able to create memories. “It was a great opportunity to play music with other schools and spend time with my friends. I got to see alumni from Campion at Union all while taking a break from studies,” said Ivan, Campion senior.

–Noah Sturges is a senior at Campion Academy; photos supplied

09 Feb

LA VIDA MISSION SCHOOL RESUMES IN-PERSON EDUCATION

In

RMCNews – Farmington, New Mexico … La Vida Mission School reopened for in-person learning after a difficult few years dealing with COVID restrictions, which restricted in-person learning and other gatherings on the reservation.

The school submitted a reopening plan to the Department of Dine Education in August 2021, which was approved. The plan called for the first semester to be a mixture of hybrid learning with the second semester fully reopened, including the dormitories.

Dorie Panganiban, La Vida Mission office manager, recalls the preparations needed. “We did the first week of January 2022 as hybrid to get everything ready for the full in-person reentry. Dorms were cleaned and disinfected, and food, health, and safety supplies were provided to each of the four dorm houses–because this would be the first time our dorms would [be] open after their doors closed in March 2020 when the pandemic struck.”

On January 9, the laughter and smiles of the school children filled the campus once again.

“The children’s smiles and happiness as they walked from the school to their dorms and from their dorms to the school were a beautiful sight to behold. Many of them had expressed their longing to stay in the dorms once again,” said Panganiban.

Students were eager to resume the daily activities missed over the last few years, including morning flag-raising ceremonies and an exercise time after the flag-raising ceremony.

As the first week commenced, Panganiban explained how the joy of in-person learning came to a screeching stop. “Our joy was cut short when on Wednesday, a student and staff member tested positive for COVID-19, exposing almost everyone in the classrooms and the dorms, affecting our full reentry status.”

The school had no choice but to switch to remote learning while a reevaluation of in-person learning took place.

“After many prayers and careful consideration, we reevaluated our strategies to make sure that everyone was safe and that the spread of the virus was mitigated. People who needed to isolate and quarantine, did so,” said Panganiban.

After modifying and tightening some COVID protocols, the school and dorms reopened on January 30.

Panganiban asks RMC members to keep the mission school in prayer as they push forward with in-person education. “As we continue to open our school and dorm houses and pursue our educational programs and goals while keeping the safety of everyone as a priority, we ask you to please include our students and us in your daily prayers.”

–RMCNews; photo supplied

This article was adapted from the La Vida Mission newsletter.

08 Feb

What to Ask Your PCP to Keep Your Heart Healthy

In

By AdventHealth — February is American Heart Month, a time when we can all refocus on our cardiovascular health. This is a good time to schedule a heart-to-heart with your primary care provider (PCP) to ask them all you need to know about your heart health.

We’re here to help you organize what types of questions to ask at your appointment, along with some heart health tips. By being proactive, you can keep your heart in good shape and prevent heart disease.

Primary Care for Your Heart

Since your heart is a primary component of your overall health, it’s important to make sure it’s strong. While patients normally think of their primary care provider as their go-to for common colds and annual check-ups, your PCP is your partner in whole health. They can determine your risk of heart disease through a routine exam, which makes those annual check-ups even more important.

Your PCP will start by checking your blood pressure and heart rate. These are simple but important measures for your heart health. They will listen to your heart and lungs and check for swollen feet and ankles. You might not notice these little details, but by doing all of these checks, your PCP is caring for your heart.

Other tests your PCP might conduct to check your heart health are blood tests to check for cholesterol and diabetes, and an EKG (electrocardiogram) to measure the electrical activity of your heartbeat.

Along with gathering information through testing, your PCP will likely ask you about your medical history, your family health history, and your lifestyle, such as your diet, whether or not you smoke, and how much you exercise. They can recommend lifestyle changes, prescribe medicines and refer you to a cardiologist if necessary.

Questions to Ask at Your Appointment

Whether you’re at the doctor for a routine visit or you’ve been experiencing symptoms, it can be daunting to know which questions to ask and where to start, especially when it comes to something as important as your heart. Here are some questions to start with:

Am I at a healthy weight?
Can we discuss the symptoms I’m having?
Can we go over my medications?
Do I need to take any supplements?
How do I reduce stress?
How is my blood pressure and heart rate?
What can I do to improve my heart health?
When should I have a follow-up visit?

Heart Health Tips

Here are some tried and true tips to help keep your heart healthy for life:

Don’t smoke: Smoking doubles your heart attack risk and makes it less likely you’ll survive if you do suffer cardiac arrest.

Eat a balanced diet: Eat foods low in cholesterol, saturated fat, salt and refined sugars and high in fiber, vitamins and minerals to maintain healthy cholesterol and blood pressure and weight.

Exercise: At least 150 minutes per week of moderate-intensity aerobic exercise or 75 minutes per week of vigorous aerobic activity spread throughout the week is recommended.

Know your numbers: A normal heart rate is between 60 and 100 beats per minute. An ideal blood pressure is within the range of less than 120 for systolic (highest reading) and less than 80 for diastolic (lowest reading), which reads as 120/80. Most doctors consider anything above 140/90 as high blood pressure, and below 90/60 as low blood pressure.

Manage stress: Exercise, meditate, pray, talk to friends or a counselor or spend time doing what you love. Find what works for you.

Care from the Heart

Taking care of your heart with healthy lifestyle choices and partnering with your primary care provider is the best formula for preventing heart disease. Your primary care provider can help you manage any risk factors and help you meet your goals.

–AdventHealth; photo supplied

This article was originally published on the AdventHealth website

08 Feb

STUDENTS BUILD BONDS AT BASKETBALL TOURNAMENT

In

RMCNews – Highlands Ranch, Colorado … Mile High Academy varsity basketball teams joined with other academies the last week of January for the annual basketball tournament at Pacific Union College.

The 2022 Pioneers Invitational featured ten academy basketball teams. Students enjoyed tours of the school, inspiring worship services, and friendly competition.

“PUC was a great opportunity to branch out and get closer to Adventist schools we have never heard of. The campus was very beautiful, and it was very cool to hear the experience of students who are attending at this moment. It was a high-energy atmosphere that we were excited to be a part of,” said Wil, MHA student.

Reflecting on the PUC experience, Tessa, MHA student, said, “I really like the spiritual vibe that PUC offers through vespers, Sabbath School, and church service. I had an amazing experience touring the campus, which allowed us to see all the departments and what we wanted to do in the future.”

The tournament also allowed camaraderie to be built between the academies, enabling the teams to bond and get to know others from different walks of life.

“There were more opportunities to build bonds with other schools such as Hawaiian Mission Academy, Newbury Park Adventist Academy, Pine Hills Academy, and PUC Prep. This tournament felt like a friendship tournament that was allowing us to make friends and not just compete,” commented Buzz, MHA student.

–RMCNews; photos courtesy of Mile High Academy Facebook page.

This article was adapted from a post on Mile High Academy Facebook page.

07 Feb

REFLECTION: ANGELS AMONG US

In

By Jaclyn King  — “He will put His angels in charge of you to protect you in all your ways.” Psalm 91:11. “For it is written: ‘He shall give His angels charge over you, to keep you.’” Luke 4:10.

God’s promise that His angels will guard and protect us everywhere we go and in all we do appears numerous places in Scripture as if to remind us that we’re not alone. We’re safe in His care with a glorious angelic team that He’s assigned to care for us and stay on our side whatever life throws our way. “To keep you” implies that these special souls are tied to us in an eternal sense, to hold us close and not let go. Even when we can’t see them, our angels are near. God has proclaimed it and He established it long ago.

Have you ever felt the presence of one or more of God’s angels? I have. I often wonder, where would I be, and what would I do without my team of angels that God sent just for me? There are also the earthly angels He sent to be connected to us, enriching our lives and making us better people through these special relationships. Who are my angels on this earth? I’ve learned to recognize them and what sets them apart from all the rest, and I’m forever thankful for the angels God gave to me.

There are supernatural angels among us, the ones we can’t see that God sends to encamp around us (Psalm 34:7), protecting us from harm and guiding us toward light so long as we love Him. Those God appointed to walk with us in this life don’t have wings and are not supernatural. I like to think of these special individuals in our lives as quietly doing God’s work – the ones you just know God placed there before you with a great purpose in mind. Without them, you know there would be a missing piece in your life. With them, you are enriched by their presence, and everything seems better by having them near.

It’s important to recognize and appreciate those God placed in our paths in order for His will to be done “on earth as it is in heaven” (Matthew 6:10). Whether in our darkest hour or in the light of a new day, they are the ones who help us find our purpose–-keeping us on the right path, offering support and encouragement, wholly accepting us for whom God made us to be, and consistently caring for and about us. They always add to us and never diminish us. How can we learn to recognize them so we can fully appreciate what God is doing in our lives? Here are a few things I’ve learned so far on my journey:

They Are FOR You

Someone who is a positive force in your life will not falter based on life’s circumstances or others’ agendas. These are not fair-weather friends. They build you up, don’t put you down, and they want what is in your best interest. There is nothing the least bit toxic about these relationships. Instead, they are the ones that bring healing. When the devil whispers in their ears in the form of vicious gossip and lies with the intent to sabotage, your angels recognize the source and listen for God’s voice for the truth.

These are your cheerleaders, supporters, and biggest fans who help open doors for you along your path rather than create unnecessary blockages. They are here to help you, not hurt you.

They Don’t Seek Credit

Has someone ever done something for you or someone else, and the next thing you know, they’re shouting their good deed from the rooftops for all to hear? It’s always good to do nice things for others, whatever the motivation, but what separates these friends from the rest is that they’ll keep their good deeds to themselves and give all the glory to God, from whom all good things derive. They’re not out for attention, and they do not compete or boast. They might not even tell you that it was they who helped you in some incredible way, but you just know. They are for quietly creating goodness and sharing God’s character wherever they go–-the epitome of what it means to be humble. It’s not what they say, but what they do that defines them.

Even though they probably don’t expect recognition, everyone deserves acknowledgment. Thank them for being so important to you and let them know how you were benefitted. They might not know.

They Love You Unconditionally

Just as God offers us unconditional love and acceptance for who we are, those who work for God here on earth reflect the same kind of love to those around them. They don’t judge or nitpick about what’s “wrong” with a person. They notice the gifts and what is right about a person while also having sensitivity and understanding for their circumstances and any pain and suffering that shaped them into who they are today. This is called empathy–-the ability to understand and share another’s feelings. These special people are full of deep empathy for humanity, especially those close to them.

These individuals might have an extra sparkle in their eyes and a calming presence that washes over you like a warm blanket. Those who offer you peace and healing and accept you just as you are–allowing you to share your most complex feelings and deepest parts of yourself without judgment–-love you as God loves you. This is an extraordinary, rare, and blessed gift that should be recognized and felt as such.

Love Your Angels

As we enter February, the month we associate with love, remember to notice and thank “the angels in your life” for the blessings and source of love and connection they bring. They are the ones you sense are with you wherever you go, even when they are not with you, and whose presence seems to stay with you even as circumstances change with health, lifestyle, jobs, and more. The marks they impress upon you are permanent and will echo throughout eternity.

These are your angels.

You might be an angel to someone too, and you just don’t know it yet. Whether it’s a parent, a spouse, a child, a friend, a doctor, a patient, a teacher, a student, a boss, a co-worker, a neighbor, or a stranger, God places people in our paths who act as our angels.

Having someone in your life who truly cares about you, loves you, and wants to help you makes you healthier and whole. Who is that person to you, and why? Who can you be that special angel for today?

Dedicated to the Angels Among Us.

— Jaclyn King is a writer and editor at AdventHealth. She holds a Master’s degree in English and has been teaching writing and literature courses at the college level for 15 years, including at AdventHealth University in Orlando, Florida. She has a young son named Julian and a Poodle named Thomas. Photo by UnSplash.

07 Feb

“Get to Know Each Other Better”

In

By North American Division News – Columbia, Maryland … North American Division President G. Alexander Bryant shares his reflections on Black History Month and desire for all Seventh-day Adventist members in North America to listen to those in their communities who may be different from them as they share their story — as those involved in the conversation all seek to better understand and appreciate each other.

To view the video please click here: https://vimeo.com/673350896

Video Transcript:

Greetings for each of you from the North American Division family!*

My name is G. Alexander Bryant. I serve as the president of the North American Division of Seventh-day Adventists. Here we are again in February to celebrate Black History Month 2022. This month was designed to get to know more about a people group who were brought here as slaves against their will. This month was intended [for us] to learn more about their history, which is really my history — their triumphs, and their victories; their tragedies, and their successes; their joys, and their sorrows.

In a world that is growing more fractured and torn every day, Black History Month is a time to hit the pause button, and really try to get to know each other better. To get to know each other more. Black History Month gives us another opportunity to listen to each other, and to embrace a story of a people that have been resilient and determined.

My encouragement to you is to take at least one of the days in the month of February to sit down and share a meal — that doesn’t have to be a fancy meal — with a black person or someone who is not like you, and have a conversation to get to know them better. And as we learn [about] the beauty that God has given his people, black people and brown people and white people and yellow people and all people, I believe that understanding will cause us to embrace the beauty in all people and cause us to love people as God loves them. For the Bible says, “And by this love shall all men know that you are my disciples [sic, John 13:15].”

May God bless us as we get to know each other more, and get to love each other as God loves us

* For clarity, minor edits have been made to this transcript.

–North American Division News; photo supplied

This article was originally published on the NAD website

03 Feb

PASTORS GATHER FOR FELLOWSHIP AND REVITALIZATION

In

By Jon Roberts – Colorado Springs, Colorado … Pastors, chaplains from local Centura/AdventHealth hospitals, and conference office employees gathered for the annual winter minister’s meetings in Colorado Springs on January 31.

The event, typically held in February, is a highlight for the pastors who can fellowship with their colleagues from around RMC and provides an opportunity to take home some practical learning and apply it in their home churches.

“Since we couldn’t meet face to face last winter due to the pandemic, it was great being able to meet together again. While thankful for virtual meetings, it is especially sweet when we can see each other face to face,” said Mickey Mallory, RMC ministerial director.

Reflecting on the meetings, John Davidson, lead pastor at the Canon City Adventist Church, said, “I really appreciate being able to get together with the other pastors from around the conference for fellowship. The pastors often don’t have that fellowship in their local church, and to be here and able to fellowship with other pastor–what a blessing that is.”

Steve Nelson, lead pastor in the Cody, Wyoming district, echoed Davidson’s sentiments. “I enjoyed reconnecting with fellow pastors and encouraging others in ministry.”

The gathering began with a devotion by Craig Carr, newly appointed Mid-America Union Conference ministerial director and former RMC ministerial director. Carr remarked that it was good to be back among friends and colleagues and explained how Jesus seeks us and wants to help us by healing and comforting us.

The morning continued with a powerful message of hope and restoration provided by Richie Halversen, Southern Union Conference church growth and revitalization director. Halverson shared his story of redemption and restoration from opioid addiction and how Jesus and his family never gave up hope on him. He appealed to the pastors to never give up hope on anyone.

Halversen continued the morning by giving practical advice on how to reconnect to the community. He explained that we need to make the first move by being involved in the community and meeting people where they are.  He went on to say that churches need to meet the needs of the area and provide a safe space for individuals to share and be accepted for who they are. Finally, he explained that churches need to give people the Gospel.

His presentations encouraged the gathering appeared to enjoy them thoroughly.

“I was blown away [by] how Richie shared solution after solution resolving all the many questions I’ve had over the years of how to reach our communities for Christ during our new in–ministry meeting on Sunday. And I would say that this sentiment was shared by many of us in that room,” remarked Shayne Vincent, lead pastor, Casper Church district, on the new in-ministry meeting on Sunday before the wider pastor meeting on Monday.

Davidson, reacting to Monday’s presentations, said, “Richie has a heart for evangelism and evangelism is what keeps our churches young. If we are involved in evangelism, the members who have been there for a long period of time can mentor someone who is new.”

Halversen remarked that he enjoyed spending the day with the pastors and hoped the presentations help build community.

“I hope the pastors feel encouraged, empowered, and equipped to share the good news of the Gospel in their local context,” said Halversen.

After lunch, the meetings reconvened with Mic Thurber, RMC president, addressing the crowd.  He remarked that this was an important meeting for him as he was able to see the pastors face-to-face and introduce himself to them. The gathering concluded with department leaders presenting and sharing information with the pastors and answering their questions.

Reflecting on the day, Mallory said, “With Pikes Peak appearing beautifully in the west, our pastors learned how to reach peak performance when it comes to helping people find spiritual rest in Christ. With Jesus leading, there is no mountain (obstacle/addiction) so big that cannot be overcome.”

Nelson was thankful for the meetings. “I am taking from these meetings the importance of doing what is working in your church.  Successful ministry is recognizing where God is at work and joining Him. I’m thankful for our wonderful leadership and God’s blessings that never cease in RMC.”

–Jon Roberts is RMC communication/media assistant; photos by Jon Roberts

02 Feb

REDUCING YOUR SUGAR INTAKE

In

By Dustin Stegen — If there is anyone out there who is like me, this blog might be for you. Let’s talk about sugar. Ah, sugar, so tasty, so lovely. I want it all the time. It is almost everywhere and in so many foods. Sometimes sugar is the main ingredient in some of our favorite foods. All of this sugar may be great for a few seconds on our tongues but (I don’t want to be too cliche here) all that sugar really likes to hang out around my midsection for days. Sometimes years.

Sugar is quite a large subject to talk about but what I want to share is how to, if you are wanting to, reduce the amount of sugar in your diet. Let me define something first. I am not talking about reducing or eliminating carbohydrates from my diet. 50-60% of our daily calorie intake should come from carbohydrates. They are the best source of energy for most people. They come with hundreds of vitamins and minerals making our bodies thrive. I am talking about the added sugar put into our food for flavor. This sugar can easily increase the amount of empty calories entering our bodies.

Here are a few ways that have helped me reduce my sugar intake:

Reduce or eliminate sugary snacks. The obvious foods to eliminate are all the candy and baked goods that are literally everywhere! Soda, desserts, and drink additives are big ones. They are just there to add sugar to your life. I cut those out completely. By completely, I mean I try to completely cut these out of my life. I did have a cookie last week and it was great. This is a work in progress.

Read Nutrition Facts Labels. There are a lot of foods containing way too much-added sugar. I decided I would extremely reduce the amount of foods I eat with any added sugar in them. We have carbohydrates in our diet, so food with natural sugar in them is acceptable and necessary. Strawberries, bananas, orange juice, etc. all contain natural sugars that are good for us.

For a frame of reference, when a food contains 12 grams of added sugar per serving, that means there are 3 teaspoons of sugar in each serving. I would never sit down and eat 3 teaspoons of sugar but when it is hidden in some snack bar I guess I would. Knowing this has really put how much-added sugar there is in food into perspective.

Replacement foods. Once I realized how many foods contain extremely high levels of sugar, it seemed like there weren’t a lot of options for food items anymore. We still need to eat though. I just made some healthy food swaps. Instead of crackers and peanut butter, I ate carrots and hummus. I even started putting hummus on toast in the morning rather than peanut butter. Instead of candy and baked goods, I eat fresh or dried fruit. Doing this can reduce the amount of sugar in your diet and at the same time increase the amount of health-promoting nutrients your body craves.

Improving willpower. Other times I make a strong effort to say no to the temptation of candy and sweets.

Self-control is like a muscle. The more we use it the stronger it gets.

When I see a pile of fresh cookies or birthday cake, I tell myself I will be happier without those sweets. And that really works for me. And in the times it doesn’t work, I don’t count it as a failure I just move on.

Forgive yourself. It is not easy to say no to sweets and sugary foods all the time. We are human and sometimes struggle with our goals. If I want to stay away from sugars but I eat a brownie that afternoon, I tell myself that it is fine, enjoy it and move on. There is no point in beating yourself up for breaking one of your own rules. An occasional treat isn’t going to put 35 pounds on your waist. In this instance, moderation is important when it comes to foods containing low levels of nutrients.

Sweets are great for mental health but not always good for our blood sugar levels.

Remember, these are the steps I have taken to separate myself from sugar. This is not a prescription for you to follow. In no way do I want to make sugar the enemy or cause any of my readers to start obsessing about how much sugar is in foods. Disordered eating is a serious situation and it can start with the best intentions. Like always, remember your body is the temple of God and you were bought for a price. Take care of what Jesus Christ loves so much, you.

— Dustin Stegen is a Registered Dietitian and lover of all things outdoors, cooking and teaching others about living a healthy lifestyle and eating. He is the founder of Ten Times Better, LLC a nutrition consulting business that focuses on connecting faith and food. Photo by Unsplash

This article was originally published on Outlook Magazine’s website

02 Feb

REFLECTION: MAY I PRAY?

In

By Joel Reyes — It took me by surprise. Not the prayer. His prayer was short and simple. “Lord, bless us today and thank you for our food.” There were a few more words I don’t remember because, at that point, I was deep in thought and gratitude for his simple prayer.

He had come to our school four years earlier. He had never seen a Bible before, but he brought one as part of his school supplies on the first day of school. He had a hard time making sense of the book. It had lots of pages and some strange words, but he seemed to like the stories.

One day, as the class wrapped up morning worship, Sam* raised his hand and asked, “Can you pray for my grandma? She is sick.” Soon, he was talking about Jesus and His death on the cross for our sins.

It is customary in our classroom to pray for our meal before making our way to the cafeteria. Students are invited to pray, but only a few will occasionally volunteer; the majority are too shy. On this particular occasion, Sam raised his hand. “May I pray?” he asked.

This moment was so significant for me because Sam’s family is Buddhists. They did not bring him to our school because of their Christian beliefs. Before entering our school, Sam knew nothing of the God we worship. Nothing about Christ or how to find books, chapters, and verses in the Bible. But on that day, Sam had chosen to participate in one of the most cherished practices of our faith: prayer. Talking to God as to a friend. Then I thought about Sam’s journey through our school and the mission of our small Adventist school.

We frequently refer to the goal of Adventist education as one of “redemption.” When we talk of redemption, we talk of evangelism to bring humanity into a relationship with God. “In the highest sense, the work of education and the work of redemption are one, for in education, as in redemption, other foundation can no man lay than that is laid, which is Jesus Christ.” Education pg. 30. But how many times do we see elementary schools as centers of evangelism? Many years ago, I attended a meeting of pastors and principals in the conference where I was serving. One of the pastors addressed the assembly to express his opposition to his church deviating precious funds to support the local school rather than investing in church evangelism. That was some years ago, and I am glad most of my pastor friends see our schools as centers of evangelism. However, I still wonder how many well-intended church members continue to see Adventist schools as financial burdens rather than the centers of evangelism they truly are.

Two years after enrolling Sam in our school, the family enrolled his younger sister. One day Sam learned about Pathfinders and wanted to join the club. His parents agreed. Not long after, his sister followed him there too.

Sam’s story sheds light on an Adventist reality: our existence. We are here for a reason: to take the gospel to all the world. In other words, our raison d’etre as Adventists is evangelism. To bring others to the knowledge of the Three Angels’ message. What better place to start than our schools? It’s not a secret that our churches are aging, and we are struggling to replace the members we are losing. Some churches are becoming empty buildings, sparsely occupied once a week on Sabbath mornings. It is time that our education and ministerial departments come together and realize that we are one, and for our churches to thrive, we need to grow together, and we need to invest in the evangelism of the young.

–Joel Reyes is the principal at Intermountain Adventist Academy in Grand Junction, Colorado; photo by iStock

*Not his real name

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