Bethlehem Missionary Baptist Church  

19 Ward Road, Lugoff SC 29078

(803) 438.2574

Pastor: Marion O. Bennett


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Reaching up to God, while reaching out to mankind

Health

Color Me Healthy

Monthly Health Topic

Stay Fit & Healthy Throughout The Holidays

Eat Breakfast

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Exercise

Researchers around the world frequently look at the benefits of different types of exercise. Running, walking, biking, weight lifting, swimming… Each has its own advantages. But another type of exercise has been shown to reduce your risk of heart attack by 30 percent while increasing hand strength, boosting optimism and even improving your diet. The unusually beneficial exercise is gardening. Studies of how gardening helps health show that: Gardening increases life satisfaction. Research in Texas shows that older gardeners are more optimistic and in better physical shape than non-gardeners. Working on your plants leads to eating more fruits and vegetables. Gardeners have more...Read More

 

Stay Hydrated

Did you drink enough water today? Probably not. Many of us suffer from chronic dehydration and may not even know it. The body is designed to adjust to numerous environmental conditions, and lack of water is a good example. Over time, the normal signals that tell us to drink water become less sensitive. We simply do not feel as thirsty as we should. Instead, other signs can manifest: Allergies: Dehydration causes histamine levels to spike. Subsequently, your immune system can become imbalanced. These conditions promote the onset of dust, pollen, mold and animal allergies. Digestive problems: Constipation and acid reflux are signs of chronic dehydration. Optimal hydration is necessary...Read More

 

Pass on Unhealthy Snacks & Deserts

It’s officially the holiday season and that means that holiday food is everywhere. Even as Halloween recedes and your candy stash dwindles, Thanksgiving is just beginning its initial approach. Turkey, stuffing, mashed potatoes and rolls are all traditional holiday fare that’s not-so-diet-friendly. But there are nutritional bright spots on your holiday table: If you munch on the proper nuts plucked from that piece of pie, you can give your health a pleasant present.

Pecans, among other nuts, are packed with heart-healthy fats, protein, vitamins and minerals. A study at Loma Linda University demonstrates that pecans may help contribute to overall heart health and disease prevention by increasing the amount of antioxidants in the body. Pecans have an abundance of heart-healthy fats that improve blood cholesterol when eaten in moderation. In addition, they contain more than 19 vitamins and minerals, including vitamin A, vitamin E, folic acid, calcium, magnesium, zinc and potassium.

If a holiday meal makes you feel twice as full as a normal meal, make sure it includes pecans: The Loma Linda research shows that after eating pecans, gamma-tocopherol (vitamin E) levels in the body double, and unhealthy oxidation of LDL (bad) cholesterol in the blood decreases by as much as 33 percent. Without this type of protection, oxidized LDLs may contribute to arterial inflammation and increase your chances of heart problems.

The protein and fiber contents in pecans are worthy of praise as well. Just a 1-ounce serving can provide 11 percent of the necessary daily value for fiber. And, for protein content, a half ounce can take the place of 1 ounce of meat. Munching on handfuls of these nuts keep you feeling full and energetic while not threatening your waistline.

Just make sure to keep the other holiday treats under control. When pecans are paired with sugary or salty toppings or mixes, go easy on the trimmings. Even though pecans are a great source of nutrients, you need to look beyond the pecan pie.

 

Sleep

Sleepless nights are among the most difficult things to deal with. Often, we feel so utterly tired, exhausted even; yet we cannot seem to fall asleep in spite of ourselves. We toss and turn and stress and struggle, yet sleep doesn’t arrive until the wee hours of the morning. When this happens, we wake up tired, exhausted, sick and often in pain or discomfort. Sleepless nights interfere with our day, our work and our sense of well-being. When sleeplessness persists, it can change our lives for the worse. Getting ample REM sleep is essential to health and wellness. Here are some tips to help you sleep. Set Your Sleep/Wake Cycle The first way to fight insomnia is to establish a set sleep...Read More

 

 

Pumpkin Bars with Cranberry Crumb Topping

Topping

1 1/2 cups rolled oats

1 1/2 cups whole wheat flour

1/2 cup light brown sugar, firmly packed

1/2 cup chopped walnuts or pecans

1/4 teaspoon salt

1/2 teaspoon baking soda

3/4 cup butter, melted

3/4 cup leftover cranberry sauce

Filling

15 ounces pumpkin puree or mashed sweet potatoes

2/3 cup skim milk

1/3 cup light brown sugar, packed

1 egg

1 ½ tablespoons pumpkin pie spice (or cinnamon and nutmeg)

1 teaspoon vanilla

Preheat oven to 375ºF. Combine the oats, flour, brown sugar, chopped nuts, salt, baking soda and butter. Stir until the mixture is crumbly. Press 2 cups of crumb mixture onto a buttered 13×9 baking pan. Bake for 10 minutes. Stir the leftover cranberry sauce into the remaining crumb topping mixture.

For the filling, beat all ingredients until smooth. Pour over the crust and sprinkle the reserved crumb and cranberry sauce mixture. Bake for 25 – 30 minutes, cool and cut into bars