Thoughts of love
And all around us,
in every moment
of every day,
with every beat
of every Heart,
the Miracle of Life
into Beauty that
The Eternal Light
chases away the last vestige
of the dark
And we come to see
the wonder of our Birth
and into the
things become visible
when they are exposed by the Light,
for everything that becomes visible
– Ephesians 5:13
We are remote
from the possibility
But the Human Heart
take pleasure and delight
in the magic and the wonder
and the mystery
that is this
is at best,
but a brief journey
that come and go,
are ever fully aware,
ever really know.
and then they go,
and we are here
faint in the glow
of beautiful memory,
glimmering like a Rainbow,
like the Dawn.
But the Miracle
of this Life
lies in the Mystery
of the Clear Eternal Light,
that when you Pray,
will find you
and guide you,
let you lose
“This is the message
we have heard from him
and proclaim to you,
that God is light
and in him is no darkness
– John 1:5
Dream the Dream,
and keep on
in the Beautiful
Light of God’s
the tides of fortune
are awash and aplenty
upon our shores.
And the initial Life
of material existence
is filled with illusion.
“Our concept of Beauty
suggests a greater Meaning
in a Universe capable of producing beings
that not only appreciate Beauty
but strive to achieve greater and greater Beauty.
You are made to think, know, and create like God,
because God wanted to share
that experience of Being
with some other than Himself.”
– Sarah Capello
than the Ocean
is God’s Love
you will come to see
the Peace and Hope
and the everlasting Joy
a Many Splendored
Heart-healthy diet: 8 steps to prevent heart disease
Ready to start your heart-healthy diet? Here are eight tips to get you started.
1. Control your portion size
Use a small plate or bowl to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods. This strategy can shape up your diet as well as your heart and waistline.
2. Eat more vegetables and fruits
Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you’ll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.
|Fruits and vegetables to choose||Fruits and vegetables to limit|
3. Select whole grains
|Grain products to choose||Grain products to limit or avoid|
4. Limit unhealthy fats
The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:
|Type of fat||Recommendation|
|Saturated fat||Less than 7% of your total daily calories, or less than 14 g of saturated fat if you follow a 2,000-calorie-a-day diet|
|Trans fat||Less than 1% of your total daily calories, or less than 2 g of trans fat if you follow a 2,000-calorie-a-day diet|
The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat.
You can also use low – fat substitutions when possible for a heart – healthy diet. For example, top your baked potato with low-sodium salsa or low-fat yogurt rather than butter, or use sliced whole fruit or low-sugar fruit spread on your toast instead of margarine.
You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled “reduced fat” — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase “partially hydrogenated” in the ingredient list.
When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.
An easy way to add healthy fat (and fiber) to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Studies have found that flaxseeds may help lower cholesterol in some people. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.
|Fats to choose||Fats to limit|
5. Choose low-fat protein sources
Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You’ll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.
|Proteins to choose||Proteins to limit or avoid|
6. Reduce the sodium in your food
- Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt)
- People age 51 or older, African-Americans, and people who have been diagnosed with high blood pressure, diabetes or chronic kidney disease have no more than 1,500 mg of sodium a day
If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt.
Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.
|Low-salt items to choose||High-salt items to avoid|
7. Plan ahead: Create daily menus
Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices.
8. Allow yourself an occasional treat
Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won’t derail your heart-healthy diet. But don’t let it turn into an excuse for giving up on your healthy eating plan. If overindulgence is the exception, rather than the rule, you’ll balance things out over the long term. What’s important is that you eat healthy foods most of the time.
Incorporate these eight tips into your life, and you’ll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.
We will meet at school
from 8:30 a.m.
to 3:15 p.m.
and work with our Director,
on our upcoming
May 5 At School (Play rehearsal)
May 15 & 16 Shakespeare Production at Stage West Theater
May 22 – 26 Adventure Trip
May 26 Last Day of Semester.
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