Are You Getting Enough Protein in Your Diet?

Fewer calories, more protein is a winning combo for weight loss and healthy aging

(Family Features) Do you pay attention to how much protein you eat at each meal? A new study suggests that when it comes to weight loss and healthy aging, getting enough protein at mealtimes is important.

Duke University researchers found obese women who ate adequate or high amounts of protein, including nutrient-rich lean pork, as part of a six month weight-loss diet not only lost weight, they improved their ability to get around, too.

“There’s no magic bullet when it comes to weight loss,” said Connie Bales, PhD, professor in medicine at Duke University. “But our research suggests a higher-protein, lower-calorie diet, including lean pork, could be a viable solution – especially for older women who are most at risk.”
While most Americans eat the majority of their protein at dinner, researchers suggest there could be benefits to spreading protein throughout the day. In this study, women ate 30 grams of protein at each meal with two of the meals including lean pork. Choices like tenderloin, low-sodium ham, chops and lean ground pork are among the seven cuts of pork that meet the USDA guidelines for “lean” by containing less than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol per 100 grams of meat. In fact, pork tenderloin has the same amount of fat as a skinless chicken breast.
The next time you fire up your grill, try these lemon-basil pork chops. Serve up 30 grams of tasty protein for dinner, while tapping into the flavors of summer.

Visit porkbeinspired.com and Smithfield.com for more pork-inspired recipes, intriguing flavors and nutritional information.

Grilled Lemon-Basil Pork Chops with Lemon-Basil Orzo

Serves: 4

• 4          bone-in ribeye (rib) pork chops, about 3/4-inch thick
• 3          small lemons
• 2          tablespoons olive oil
• 5          cloves garlic, minced
• 1 1/2    tablespoons fresh basil, chopped
• 8          ounces orzo
• salt, to taste
• pepper, to taste

1. Zest and juice lemons. In small bowl, combine lemon zest, lemon juice, olive oil, garlic, and basil. Set aside 3 tablespoons of mixture. Transfer remaining mixture to large resealable bag and add pork. Set aside for 30 minutes, turning occasionally. 
2. Meanwhile, prepare orzo according to package directions. Drain and return orzo to pot. Stir in reserved lemon-basil mixture and salt and pepper to taste. Set aside to cool to room temperature.
3. Prepare a grill to medium-high heat and lightly oil grate. Remove pork from marinade; discard marinade. Season pork with salt and pepper and grill until internal temperature reaches 145 F, about 4 minutes per side. Remove chops from grill and let rest 3 minutes.
4. Serve chops with orzo.

Nutritional information per serving: 440 calories; 30 g fat; 3 g saturated fat; 70 mg cholesterol; 30 g protein; 47 g carbohydrates; 2 g fiber; 60 mg sodium.
SOURCE:
National Pork Board

What David and Jesus Have in Common that Many Christians Don't Have — and Why It Matters

David and Jesus, also called the Son of David, had many things in common. Sadly, although both characters are inspirations for many Christians, they both possess a common quality that many Christians don't have.

It's called compassion.

 David: The Captain of the Broken

Before David became King of Israel, he had already established a wonderful reputation. He became known as a fierce shepherd boy, a giant slayer, a skillful musician, and a dear friend. Yet, one reputation that he had was that he was the captain of the broken.

1 Samuel 22:1-2 tells us, "So David left Gath and escaped to the cave of Adullam. Soon his brothers and all his other relatives joined him there. Then others began coming—men who were in trouble or in debt or who were just discontented—until David was the captain of about 400 men."

Read that again. From there we see that before he was king, David was already serving hundreds of people, a people who came to him because they were somehow broken one way or another—by troubles, by debt, or by discontentment.

Jesus: The Lord Who Is Close to the Brokenhearted

The Lord Jesus is also very close to the broken Himself. All throughout the gospels, we read accounts of the Messiah going to people, speaking to them about God's Kingdom; healing the sick of their illnesses; feeding the hungry; spending good quality time with the social outcasts such as the Samaritan woman, the woman caught in adultery, and that man who was lame for 38 years; and giving much of His time to His disciples, who are simple and uneducated men without riches.

Christ possessed extraordinary compassion for people, the kind that could never be explained and imitated that easily. While it's easy to like and welcome people who are likeable, Christ has love for those who aren't. He has a place in His heart for the abuser and the abused, the adulterer, the drunkard, the sick, the thief, the scoundrel, the helpless, and many more.

In short, He has a place for everyone in His heart. In fact, He died for all kinds of men.

"All that the Father gives Me will come to Me, and the one who comes to Me I will by no means cast out." (John 6:37)

Why It Matters

This quality matters because without it, the church will never be able to do what God wants us to do: to bring His love, as expressed through the life, death and resurrection of Christ which is the gospel, to all men.

Without compassion we will never share the gospel to the homeless and those perceived to be criminals.

Without compassion we will never reach out to the unkempt, the poor, and the needy.

Without compassion we will never spread the love of God to the people we don't like, even the people in church.

Without compassion we will never represent Christ.

Compassion Is Key

Friends, compassion enabled David to serve the broken. Christ's compassion towards all of us drove Him to enter time and space, become a normal human being, carry our sins, and accept the wrath of God for our sakes. Because of His compassion, our salvation is free.

Ask God for His compassion. We all need it to live the way He wants us to.

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3 lessons we can learn from when Jesus turned water into wine

One of the most misconstrued stories in the Bible is the one where Jesus turned water into wine in the wedding at Cana. Many Christians have attempted to squeeze out truth from this scripture. Some are spot on while there are those who completely miss the point.

 A common misinterpretation of that story is one that says it is completely fine to get drunk on wine because Jesus provided barrels of it. As funny as that interpretation sounds, it's out there and people are being mislead.

The miracle at the wedding at Cana where Jesus turned water into wine was the first recorded miracle, which made it a memorable one. And indeed it's a miracle worth noting not just because it's truly a work of the supernatural but because it carries for us messages that go beyond the apparent phenomenon that people witnessed that day. Here are three lessons we can learn from this account.

1. Jesus can provide all we need

God won't provide all you ask for, most especially if He knows it's going to destroy you. That being said, I doubt God will turn water into wine for alcoholics today. But God can and will provide miraculously for needs He knows must be met to empower you to pursue Him and His purposes.

1 John 5:14 says, "And this is the confidence that we have toward him, that if we ask anything according to his will he hears us."

The key is to ask according to His will and through Christ Jesus.

2. Stop focusing on the 'wine'

When asked by His mother to do something about the shortage of wine, Jesus responded saying, "Woman, what does this have to do with me? (John 2:5)

This statement almost seemed rhetorical. Why? Because the miracle had everything to do with God.

One sad aspect of the story was that the bride and groom (and many of the attendees of the wedding) never got to know the "wine maker" because they were too focused on the wine.

What is your wine today? Maybe it's a job you want, finances you're praying for or a house you want to buy. Whatever it is, don't let it take your eyes of the Person of Christ.

3. Believe in the messenger, not just the message

The purpose of this miracle is made clear in John 2:11: "This, the first of his signs, Jesus did at Cana in Galilee, and manifested his glory. And his disciples believed in him."

The goal was to make people believe in Jesus first and foremost before anything else.

When God causes miracles, He doesn't want us to just believe in miracles, signs, and wonders. He wants us to believe in Him and to cause others to believe in Him. The purpose of signs and wonders is to point to the power, person, and reality of God. Not for us to have our fill of wine, bread, money, glory, fame or whatever we get out of a miracle. The point is not the message, but the messenger.

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Quick, Flavorful Meal Ideas

(Family Features) It’s not always easy to make healthy food choices. When time is of the essence, look for delicious recipe ingredients that are convenient and easy to prepare while also offering great taste and health benefits.


In fact, 40 percent of American consumers said shorter cooking times are especially important when buying grocery items such as rice, grains and pasta, according to research from Statista, and 83 percent said taste is an important factor when purchasing food.

Ready in 10 minutes with flavor infused in every grain, Uncle Ben’s Flavor Infusions rice is ideal for those looking for quick and healthy meal options. With its one-step cooking process, it makes it easy for families to cook with their kids and quickly get dinner on the table. The re-sealable pouches ensure freshness for multiple uses, and any of the five flavors can be combined with fresh vegetables, proteins and herbs for a simple meal that’s ready in less than 20 minutes.

Simple recipe options using Flavor Infusions, such as Coconut Shrimp on Garlic-Butter Rice and Easy Thai Chicken Satay and Rice Salad, are quick meals the entire family can enjoy, even when short on time. Find more meal ideas at UncleBens.com.

Coconut Shrimp on Garlic-Butter Rice

Servings: 4-6

• 1          can (13.6 ounces) unsweetened coconut milk
• 1          cup chicken broth
• 1-2       tablespoons red chili paste, to taste
• 1          teaspoon ground coriander
• 1          teaspoon sweet paprika
• 1          cup Uncle Ben’s Flavor Infusions Garlic & Butter Flavored Rice
• 1          pound shrimp, peeled and deveined

1. In 10-inch skillet, stir together coconut milk, chicken broth, chili paste, coriander and paprika. 
2. Add rice and bring to boil; cover, reduce heat to low and cook 10 minutes. Stir in shrimp and cook 2-3 minutes, or until shrimp just turn pink.

Easy Thai Chicken Satay and Rice Salad

Servings: 4-6
Dressing:

• 1/4       cup canned, unsweetened coconut milk
• 1/4       cup creamy peanut butter
• 1          tablespoon rice wine vinegar
• 1          tablespoon soy sauce
• 2          teaspoons red curry paste
• 1/8       teaspoon ground cayenne pepper
• 1-2       tablespoons hot water

Salad:

• 1          cup Uncle Ben’s Flavor Infusions Roasted Chicken
• 1 1/2    cups shredded rotisserie chicken
• 1          cup shredded carrots
• 1          cup sliced pea pods
• 1          cup sliced red pepper
• 1          avocado, pitted and sliced
• 4-6       red radishes, thinly sliced
• 2          tablespoons chopped peanuts
• 2          tablespoons chopped green onions

1. To make dressing: In small glass bowl, stir together coconut milk, peanut butter, rice wine vinegar, soy sauce, red curry paste, cayenne pepper and hot water; set aside.
2. Cook rice according to package instructions. Makes about 3 1/2 cups.
3. In center of individual plates, place about 1 cup rice. Arrange chicken, carrots, pea pods, red pepper, avocado, radishes, peanuts and green onions around rice then drizzle with dressing.

SOURCE:
Uncle Ben’s

Make-Ahead Breakfasts for Busy School Days

(Family Features) When the school year rolls around, switching from pool to school means finding simpler ways to kick off the day with healthy and nutritious options.

Preparing feel-good breakfasts can be as easy as picking and putting together the right ingredients, if you know where to buy them. At grocery stores like ALDI, parents can conveniently find choices they can feel good about feeding their families, including fresh produce and organic, non-GMO and gluten-free options. Parents can also shop easier knowing ALDI private label items – which make up 90 percent of its products – are free from certified synthetic colors, added trans fats and MSG.

After the shopping trip, try these make-ahead breakfast ideas to give the busy mornings a boost:

• Homemade energy bars are an easy breakfast option that can keep you fueled until lunch. For simple bars, heat coconut oil and vanilla in a saucepan until combined then transfer to a large bowl and mix with cashew butter, oats, dried fruits and granola. Press the mixture between two cookie sheets to flatten, refrigerate 2 hours and slice into bars.

• Portion out produce for daily breakfast smoothies. Seal each weekday’s smoothie ingredients in separate plastic bags and simply toss the ingredients in a blender each morning. Enjoy your smoothie in a tumbler or try something new, such as this Blackberry Avocado Smoothie Bowl.

• Use your slow cooker to make oatmeal. Before heading to bed, simply add milk, vanilla and your favorite sweetener to rolled oats and cook on low 7-8 hours. Include dried fruit to soak up moisture and provide a sweet, juicy addition. Or try these Morning Oasis Overnight Oats for a no-cook variation on traditional oatmeal for a quick, crunchy start to the day.

Make school mornings a breeze with more quick recipes at aldi.us.

Morning Oasis Overnight Oats

Recipe courtesy of Chef Michelle, ALDI Test Kitchen
Prep time: 10 minutes (plus overnight to set)
Cook time: 10 minutes
Servings: 3

• 1 1/2    cups Millville Quick Oats
• 1          teaspoon Southern Grove Chia Seeds
• 2          cups Friendly Farms Unsweetened Vanilla Almond Milk
• 1/8       teaspoon Stonemill Iodized Salt
• 3          tablespoons SimplyNature Organic Wildflower Honey, divided
• 1/4       cup SimplyNature Organic Quinoa, toasted
• 1/4       cup Southern Grove Whole Almonds, toasted
• 1          mango, sliced
• 1/4       cup chopped coconut
• .45       ounces Moser Roth Premium Dark Chocolate 70 percent Cocoa, shaved
• .45       ounces Moser Roth Premium Dark Chocolate 70 percent Cocoa, melted

1. Heat oven to 400° F.
2. In large mason jar, combine oats, chia seeds, almond milk, salt and 2 tablespoons honey. Refrigerate overnight.
3. In medium bowl, combine quinoa, almonds and remaining honey. Spread onto parchment-lined baking sheet. Bake 10 minutes. Remove, cooling completely and crumbling. Store in re-sealable bag overnight.
4. The next day, stir oats and pour desired amount into serving bowl. Top with mango, coconut, shaved chocolate and candied quinoa. Drizzle with melted chocolate.

Blackberry Avocado Smoothie Bowl

Recipe courtesy of Chef Audrey, ALDI Test Kitchen  
Prep time: 10 minutes
Servings: 1

• 3/4       cup blackberries
• 1/4       cup blueberries
• 1/4       cup Friendly Farms Plain Nonfat Greek Yogurt
• 3/4       cup Friendly Farms Unsweetened Original Almond Milk
• 1/2       avocado
• 1/2       frozen banana
• 1          teaspoon Stonemill Pure Vanilla
• 1          teaspoon SimplyNature Organic Wildflower Honey
• 2          teaspoons lime juice

Optional garnishes:

• SimplyNature Flax Seed
• Southern Grove Chia Seeds
• Southern Grove Sliced Almonds, toasted
• Blackberries
• Blueberries
• Lime zest

1. Place all ingredients in blender and blend until smooth. Transfer to serving bowl and add garnishes as desired.

SOURCE:
ALDI

Devil versus angel: When do they shift into action in the face of temptation?

Who has the upper hand in this battle? John Rawsterne/Shutterstock.com

For breakfast this morning, I had to choose between a chocolate doughnut versus a bowl of oatmeal. (The doughnut was delicious.) Throughout the day I will have to fight off urges to check Twitter, skip the gym, and watch “Game of Thrones” late into the night. At every moment, temptation beckons.

Giving in to these siren calls can be unhealthy. It wrecks our aspirations, longevity and moral compass. What are we to do?

In movies and cartoons, the struggle for self-control is often portrayed as the devil on one shoulder, encouraging impulsive behavior, and the angel on the other, urging control.

The metaphor of the devil and angel fits well with how psychologists have explained self-control: the push and pull between our impulsive, emotional system (that draws us toward indulgences) and our deliberative, logical system (that considers the long-term).

But psychologists have also argued that these two systems do not act simultaneously. We conducted a series of new studies to untangle when the devil and the angel show up once you’re confronted with a temptation.

How much rides on how tough that angel is?

The consensus among psychologists has been that when we see that doughnut, our impulsive system acts first, quickly giving rise to automatic urges. The more controlled system (sometimes) intervenes later in an effort to inhibit the temptation. From this standpoint, the devil arrives as soon as there is trouble to be had, and the angel arrives late to the game and must conquer the devil.

This implies that self-control depends largely on the angel. And, in fact, modern society champions the power of the will – the idea that the most successful people are those who can control and override their animal urges so that reason and rationality can prevail. This suggests very clear remedies for personal failings: greater willpower and a tougher psyche.

But is this true?

In our new research in press at Psychological Science, we used a computer mouse-tracking tool to better understand how people make self-control decisions. With over 650 volunteers, we recorded how people moved their computer mouse while they decided between short-term temptations versus long-term goals: healthy versus unhealthy food.

Clicking through a temptation minefield

Like a modern-day version of a Ouija board, this mouse-tracking tool can reveal a person’s inner cognitive processes while he or she makes choices. We asked our subjects to simply click on the option that they should eat in order to be healthy.

Our subjects overwhelmingly clicked on the healthy options – but we were not interested in their ultimate choice. We wanted the information contained in how they got there. As they clicked on the healthy option, how closely did they veer their mouse toward the temptation along the way?

A sample choice with different possible mouse trajectories. Paul Stillman, CC BY-ND

It turns out that this spatial “tell” predicted their real choices. Those who had strayed closer to the temptations were more likely to choose a candy bar over an apple at the end of the study when offered an actual snack.

The way that people moved their mouse also revealed how they made decisions. Rather than the devil beckoning us to temptation early before our angels of higher reason can intervene, it appears that both temptations and long-term concerns compete from very early on. If we do have two conflicting systems – a fast, impulsive system and a slow, deliberative system – we would expect people’s mouse movements to initially veer strongly toward the temptation, before reversing course back toward the goal.

Contrary to this, however, we find this “impulse-then-inhibit” trajectory occurs in just a minority of trials in which people are successful at self-control.
Much more common were movements that were smooth and curved – ones that sometimes drifted toward the temptation, but gradually head back toward the goal.
In other words, people’s successful decisions do not (usually) unfold as first an impulse toward the temptation and then effortful inhibition. Instead, our decisions appear to be simultaneously informed by both temptation and goal.

Plan your route to avoid the temptation. Boris Thaser, CC BY

Willpower can’t do it all

Despite the prevailing wisdom, then, people with good self-control are not those who are skilled at resisting impulses, but those who are less likely to experience full-blown impulses in the first place. These data suggest that the common idea of a quick devil followed by a slow angel may not reflect how successful decisions actually unfold in the majority of cases.

This new work shows that a focus on willpower and inhibiting impulses may often be too little too late. Instead of steeling oneself against temptation, it may be more fruitful to put in work beforehand – by focusing on the small decisions that can help us avoid tempting impulses altogether. Other psychologists, such as Ayelet Fishbach and her colleagues, have argued for exactly this approach of preventative control. For example, one might avoid situations that are likely to trigger impulses, like the candy aisle.

We of course cannot create a world without any temptations, but we might consider more seriously a preemptive strategy rather than trying only to increase our willpower. By the time the devil appears on our shoulder, it is often too late. Better to work on ways of avoiding him altogether.

Paul Stillman, Post-doctoral Researcher in Cognitive and Brain Sciences, The Ohio State University and Melissa J. Ferguson, Professor of Psychology, Cornell University
This article was originally published on The Conversation.

Don't think you have enough self-control? Try believing that you do

Eat too much? Plate via www.shutterstock.com

Around this time each year, my family and I, as well as Jews around the world, celebrate Passover. Like many Jewish holidays, this one features a range of symbolic foods and eating a large meal. And like many Jewish holidays, this one ends with me fielding the mostly rhetorical question from my relatives, “Why did I eat so much?”, quickly followed by a lament along the lines of, “I have no self-control around food!”

This is a relatable feeling. We’ve all had an experience with overeating at some point in our lives. But is this failure of self-control caused by not having “enough” self-control, or could other factors like beliefs and mindset matter even more?

Self-control is not fixed

Many people hold the view that self-control is a quality that remains stable throughout a person’s life, similar to IQ or personality. Research in psychology has also generally supported this view.

For example, a famous experiment showed that children who were able to resist eating a marshmallow for a brief period of time in favor of getting two marshmallows later went on to do better in school and in their social lives 10 years later compared to children who were unable to resist the temptation.

One now or two later? Marshmallows via www.shutterstock.com.

However, upon closer inspection the idea of self-control as a fixed trait begins to break down. For one, a person’s level of self-control tends to wax and wane over the course of the day. So self-control is less like a mental capacity such as intelligence and more like a fluctuating resource such as physical energy.

In fact, even the researchers who conducted the classic marshmallow experiments interpreted their findings in terms of learned strategies rather that innate abilities. This suggests that the reason the children who resisted the marshmallow did better later in life is because they had been taught when and how to use effective self-control techniques.

Why do we fail at self-control some times but not at others?

In light of the fluctuating nature of self-control, the question of failure is not about who is good or bad at self-control. Rather it is about when or under which conditions self-control is more or less likely to be successful.

We know, for example, that factors such as negative mood, fatigue and alcohol play a large part in self-control failure. So I often tell my relatives that the four glasses of wine that we drank during the Passover meal contributed at least as much to our gluttony than any weakness of will.

Previous effort is one especially well studied factor that decreases self-control. All else being equal, a second self-control attempt after an initial one is more likely to fail than one that comes after a relatively restful period when no self-control was exercised? This is true even if the self-control is directed at different behaviors. The diminishing effect of one self-control attempt on others is so common that it’s been given its own name, “ego depletion,” and has now been found in over 100 studies.

On account of ego depletion, my relatives who spent most of the evening biting their tongues to avoid reawakening some old argument would be more likely to overeat during the meal than those who happily aired their grievances.

Self-control waxes and wanes. Dictionary page via www.shutterstock.com.

Can you strengthen your self-control?

Lately psychology professors have started to seek out what improves self-control with regard to overeating and other vices.

Just as negative mood can diminish self-control, positive mood can enhance it. Just as exerting self-control initially reduces the ability to do so later, restorative activities such as prayer, meditation and self-affirmation amplifies it.

As with so many psychological concepts, self-control is also highly dependent on our beliefs about ourselves. For example, people who were led to believe that they had ample energy – even though they had just completed a difficult self-control task that had caused “ego depletion” in others – did just fine on subsequent self-control tasks.

Similarly, people who believe that self-control is unlimited rather than depletable do not conform to the ego depletion pattern. The implication for overeating is that self-control around food may be a self-fulfilling prophecy: Your “actual” level of self-control is far less important in determining your success than how much self-control you think you have or how effective you believe yourself to be in using it.

A revised understanding of self-control

My informed take at this point is that self-control is indeed a resource, but a renewable, psychological one. We’ve known for a long time that goals that are motivated from within – for reasons that are personally important to us – are more likely to succeed than those that are motivated from without.
This broad rule appears to apply to self-control specifically in the case of desires for unhealthy food and other indulgences. Temptations that we want to overcome are indeed easier to overcome than those that we feel we have to overcome.

Succeeding at self-control is more about the desire rather than the ability to do so. At Passover, we know how to stop eating in a literal sense; we just don’t know how to think about overeating in a way that motivates us to stop. Perhaps by next year science will have even more ways to help us do that.
Elliot Berkman, Assistant Professor, Psychology, University of Oregon
This article was originally published on The Conversation.

10 Signs You Are Eating Too Much Sugar

You might hear people joke about having too much sugar. “That donut has me bouncing off the walls” or “I’m talking a mile a minute! I guess I shouldn’t have eaten all that candy!” But the truth is, too much sugar can have some pretty dangerous side effects. It can lead to serious health issues like non-alcoholic fatty liver disease, diabetes, obesity and even heart disease, just to name a few. If your diet is overloaded with sugar, it’s extremely important to cut back. You health – and your life – may depend on it.

Here are ten signs you are eating too much sugar:

1. Fatigue

When your blood sugar levels are too high, your body is unable to store and absorb glucose properly. Your cells don’t receive the fuel that they need to give you energy. This can cause constant fatigue.

2. Frequent Urination

High blood sugar levels prevent the kidneys from absorbing fluid. This causes the body to equalize the glucose concentration in the blood and in the cells by dissolving blood with intracellular fluid. This process can result in frequent urination.

3. Constant Hunger

Glucose is unable to enter the cells when your blood sugar remains at a high level, which prevents your body from receiving the energy it needs. As a result, your body searches for energy sources elsewhere, causing you to crave food.

4. Excessive Thirst

The body loses out on fluids when blood sugar levels are too high. The hypothalamus assesses your level of dehydration, then sends a signal to the brain to create thirst. Fluid loss can also result in dry mouth.

5. Dry Skin

High blood sugar levels can cause dry skin for several different reasons. Excessive urination dehydrates the body and the skin, and damaged nerves from high blood sugar can disrupt the sweat glands, which has a negative effect on skin-water balance.

6. Weight Loss

When glucose levels are too high, you may experience weight loss within a short period of time. This can be caused by fluid loss due to frequent urination. If your insulin levels aren’t sufficient enough for glucose metabolism, the body may switch to fat burning mode to compensate, which can also result in weight loss.

7. Trouble Concentrating

Blood sugar levels that are constantly high can prevent glucose from entering cells, including brain cells. Without glucose, the brain may begin to have trouble obtaining energy. This can cause trouble concentrating, remembering and making decisions.

8. Blurred Vision

High blood sugar levels result in dehydration, which can affect your vision. When the body is dehydrated, the cells of the eye begin to deform. They lose their ability to focus properly, causing blurred vision.

9. Slow Healing

Vascular damage can result from high blood sugar. This can have a negative effect on blood circulation in your limbs. You may notice that wounds and cuts are especially slow to heal, because your tissues aren’t getting the nutrients they need.

10. Irritability

Studies have shown that people with high blood sugar tend to be more anxious, irritable and depressed. When your brain doesn’t have an adequate supply of glucose, it can have a negative effect on your mood.

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Why you should share the gospel with your family

God wants all people to be saved. When we say "all," it means that no person is exempted from God's saving grace – all people from all walks of life, all cultures, all nations, all ages and all personalities are in God's heart. He wants all of us Christ followers to have this same heart, and He wants all of us to demonstrate this at home, too.

The Bible gives us accounts of God showing His saving power in Christ to whole households. The book of Acts alone gives us several examples.

In Acts 10, we read how God brought the gospel to the home of Cornelius, a Roman officer. He, along with his relatives and some close friends, were able to hear the gospel of Christ and become baptised in the Holy Spirit. Think about it: Cornelius' household, and some of his friends, all became part of the family of believers in one fell swoop!

In Acts 16:29-34, we also find a wonderful account of how God saved the family of a jailer guarding Paul and Silas, all in the middle of the night!

"The jailer called for lights and ran to the dungeon and fell down trembling before Paul and Silas. Then he brought them out and asked, 'Sirs, what must I do to be saved?' They replied, 'Believe in the Lord Jesus and you will be saved, along with everyone in your household.'

"And they shared the word of the Lord with him and with all who lived in his household. Even at that hour of the night, the jailer cared for them and washed their wounds. Then he and everyone in his household were immediately baptised. He brought them into his house and set a meal before them, and he and his entire household rejoiced because they all believed in God."

God loves you and your family

Based on those accounts alone, we can see that God is not content to save you – He also wants to save your family, including your spouse (if you're married), your parents, your siblings, your cousins, and all your relatives. God loves all of them, and this is why you should also share the gospel with them!

If we are truly saved, our desire to bring the gospel to our family would be unstoppable. If we love our families, then we should share the life-saving truth of the gospel of Christ, no matter how hard or how long it takes.

"Peter replied, 'Each of you must repent of your sins and turn to God, and be baptised in the name of Jesus Christ for the forgiveness of your sins. Then you will receive the gift of the Holy Spirit. This promise is to you, to your children, and to those far away—all who have been called by the Lord our God.'" (Acts 2:38-39)

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Good Eats with Grapes

Make a heart-healthy menu with flavorful fruit

(Family Features) Heart-healthy foods can play a role in healthy aging. Whether you enjoy them by the handful as a refreshing snack or use them to add color, crunch and a touch of sweetness to a meal, grapes are a heart-healthy option that make eating better easy.

Grapes of all colors - red, green and black - are a natural source of beneficial antioxidants and other polyphenols. At just 90 calories per serving, they also contain no fat, no cholesterol and virtually no sodium.

With a juicy burst of flavor, grapes show how simple it can be to make good-for-you-dishes that also taste great. Even though California grapes are a snacking staple in most kitchens, you may not realize how versatile they can be for cooking. For example, grapes add a sweet touch to a crunchy yogurt salad and complement the bold spice on a skewer of grilled shrimp. Fresh, flavorful grapes even put a tangy, fresh twist on a soothing glass of iced tea.

Find more delicious recipes to make healthy eating easy at GrapesfromCalifornia.com.

Grapes and Brain Health

A grape-enriched diet helped protect against metabolic brain decline in Alzheimer's-related areas of the brain, according to research from the University of California-Los Angeles. The pilot study, funded by the California Table Grape Commission, was conducted among people with early memory decline and showed that subjects who didn't consume grapes exhibited significant metabolic decline in these critical regions. Additionally, those consuming the grape-enriched diet showed beneficial changes in regional brain metabolism that correlated to improvements in cognition and working memory performance, according to a report published by Experimental Gerontology.

Zahtar Shrimp and Grape Kabobs

Servings: 6

• 2 tablespoons zahtar
• 1 clove garlic, minced
• 1 teaspoon chopped fresh thyme
• 2 tablespoons white balsamic vinegar
• 1 teaspoon honey
• 1/8 teaspoon sea salt
• 1/8 teaspoon pepper
• 2 tablespoons extra-virgin olive oil
• 36-40 large shrimp (about 2 pounds), shelled and deveined
• 1 cup whole green California grapes
• 1 cup whole red California grapes

1. In medium bowl, combine zahtar, garlic, thyme, vinegar, honey, salt, pepper and olive oil. Whisk to combine. Add shrimp and toss to coat. Cover and refrigerate at least 30 minutes or up to 4 hours.
2. Thread shrimp and grapes onto skewers. Heat grill or grill pan to medium-high.
3. Grill skewers, turning once, until shrimp are lightly charred and cooked through and grapes are caramelized but firm, about 2-3 minutes per side.

Nutritional information per serving: 190 calories; 20 g protein; 12 g carbohydrate; 6 g fat (28% calories from fat); 1 g saturated fat (5% calories from saturated fat); 180 mg cholesterol; 870 mg sodium; 1 g fiber.

Savory Yogurt with Grape and Cucumber Salad

Servings: 4
Dukkah:

• 1/3 cup raw cashews
• 1/3 cup hazelnuts
• 1/4 cup sesame seeds
• 2 tablespoons cumin seeds
• 2 tablespoons coriander seeds
• 2 tablespoons dried thyme
• 1/2 teaspoon salt

Yogurt:

• 3 cups plain, nonfat Greek yogurt
• 1/2 cup green California grapes, halved
• 1/2 cup red California grapes, halved
• 1 cup English cucumber, diced
• 1 tablespoon minced shallot
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon white balsamic vinegar
• salt, to taste
• pepper, to taste
• 4 tablespoons dukkah
• 1 teaspoon lemon zest

1. To make dukkah: Heat oven to 350 F. Spread cashews and hazelnuts on baking sheet and toast 6-8 minutes. Transfer to food processor and set aside. In skillet over medium heat, toast sesame seeds, cumin seeds and coriander seeds until fragrant, 1-2 minutes, then transfer to food processor. Add dried thyme and salt. Pulse mixture until coarsely ground. Makes about 1 cup that can be stored in an airtight container.
2. Divide yogurt into four 3/4-cup portions. In small bowl, combine grapes, cucumber, shallots, olive oil, vinegar, salt and pepper. Toss to combine. Top each bowl of yogurt with 1/2 cup grape mixture, 1 tablespoon dukkah and sprinkle of lemon zest.

Nutritional information per serving: 220 calories; 19 g protein; 18 g carbohydrate; 8 g fat (33% calories from fat); 1.5 g saturated fat (6% calories from saturated fat); 10 mg cholesterol; 140 mg sodium; 2 g fiber.

Sparkling Hibiscus Tea with Grapes and Mint

Servings: 8

• 6 cups water, divided
• 1 tablespoon honey
• 6 hibiscus tea bags
• 2 cups green California grapes, divided
• 10 mint leaves
• 1 navel orange, sliced
• ice
• 16 ounces sparkling water

1. Using tea kettle or saucepan, bring 3 cups water and honey to boil. Add tea bags, turn off heat and steep 6-8 minutes. Remove tea bags and allow remaining liquid to cool 15 minutes.
2. In martini shaker or bowl, muddle 1 cup grapes with mint leaves. Add muddled grape and mint mixture to 48-60 ounce pitcher along with remaining water and orange slices. Stir in hibiscus tea mixture. Refrigerate at least 30 minutes. Strain before serving.
3. To serve, add ice to 8-ounce glass. Top with 3-4 grapes, 2 ounces sparkling water and hibiscus tea mixture.

Nutritional information per serving: 70 calories; 1 g protein; 16 g carbohydrate; 10 mg sodium; 1 g fiber.
SOURCE:
California Table Grape Commission