Phil Parham

by The Amazing Fitness Adventure for Your Kids

  What do you want people to remember about you? What do you want to leave behind? You will make a mark on this world if you made a difference in the lives of others. Whether good or bad, people are remembered by how their lives influenced those around them.

  I want my life to be one that has helped people be better. I want to have helped my kids to be the best they can be. I want my friends to be able to say I was there for them when they needed me. I want my husband to know I loved him with all my heart. I want to help others have the best life they can have by sharing with them the blessings I’ve been given. I want you to be inspired to know that you can be the best you can be.

  Make it your mission to help others, and you will leave a rich legacy.

  Something to Talk About

  1. What would you like your tombstone to say about you?

  2. What can you do to make an impact on your family or friends?

  3. What kind of legacy are you leaving right now?

  Tip of the Day

  Sit down with a grandparent and ask them to tell you about their life. You might learn something about them that surprises you.

  DAY 87–BE AN INSPIRATION

  A Word from Amy

  Something to Think About

  Have you ever had someone tell you that you inspired them to do something? Do you know what that means? To inspire someone means to breathe hope into them. It’s a wonderful gift to be able to give someone hope. If you have a friend who is discouraged and you say something to make them feel better, you are inspiring them.

  You can also be an inspiration by setting a good example. When you do the right things and are kind and helpful, people take notice. You can inspire other people just by being the best you can be. Giving to others, thinking of others before yourself, and simply living out the Golden Rule are great ways to be an inspiration. When you do these things, your friends can see Christ through your actions.

  When it comes to your health, people are watching you too. People notice when you eat right and are active. You can inspire your friends to make the right choices just by leading a healthy lifestyle. When you go to school and eat an apple instead of chips or drink water instead of soda, your friends will notice. My kids have watched how I have changed my eating habits and started exercising more, and they have decided to do the same thing. And this happened not because of what I said to them, but because I was modeling the right actions.

  Do you want to inspire other people? Then do the right things, and others will surely follow your lead.

  Something to Talk About

  1. What does it mean to be an inspiration?

  2. How can you set a good example for your friends?

  3. What things can you do to inspire people to be healthier?

  Tip of the Day

  Call a friend today and encourage them.

  DAY 88–SOMETIMES YOU GET MORE THAN YOU GIVE

  A Word from Amy

  Something to Think About

  I was involved in a community organization that gave food and gift baskets to needy families over the holidays. I had lived a fairly comfortable life growing up. I didn’t have the latest fashions or the newest toys, but I wasn’t poor by any means. My perspective of poverty completely changed when we were delivering the gift baskets to these families.

  I walked through the front door of one family’s home and was shocked at how worn out their home was. There were even holes in the floor so large you could see the dirt underneath the house. In the corner, I saw three children huddled around a black-and-white television that barely got reception. They were covered with dirt and grime and looked so sad. The father was in bed, too sick to get up. The mother told us that because her husband was ill, he was out of work; she had to stay home with the children, so they had no income. It broke my heart.

  I’ll never forget how excited this woman and her kids were to see our gifts. It made my heart so happy that even though I couldn’t change their situation, I could do a little something to bring joy to their day. Suddenly, the problems I had seemed very small. I saw my life in a completely different light and had a better attitude about appreciating all I had.

  Being able to give to that family was the best gift I got for Christmas that year. When you make a difference in others, you get a lot more than what you give.

  Something to Talk About

  1. Have you ever done something for someone and got more in return?

  2. What did you learn from the story about this family in need?

  3. Why do you think God is pleased when we give?

  Tip of the Day

  To avoid blisters when you do a lot of walking or running, wear socks with sections for your toes. It will keep your tootsies from rubbing together and will enable you to run more comfortably.

  DAY 89–THE MULTIPLICATION FACTOR

  A Word from Amy

  Something to Think About

  Have you ever heard the phrase, “You can’t out give God”? I can tell you with certainty that this statement is true because I’ve experienced it. When we were living in Washington State, a guest minister visited our church and talked about the importance of giving. I was so excited to give, until I realized I didn’t have any money. I knew there must be something I could give to God. Immediately I thought about a beautiful diamond ring my mother-in-law had given to me. I knew that was what I had to donate in the next offering. I did it without telling anybody.

  What happened next may sound crazy to some of you, but I swear it’s true. Within the next week, someone had given me a car, a computer, and another diamond ring. Three separate people told me they felt led to give these things to me. I was so excited that I gave the car and the ring away to other people I thought needed them more than I did. Within two weeks, someone else gave me a newer car, and I got some money in the mail. It was unbelievable. I was so excited to keep giving—to help others and to thank God—and I learned I couldn’t out give God. He is the ultimate gift giver.

  I know we don’t give for the purpose of receiving, but this happens to be a law in the Bible. Jesus tells us, “Give, and it will be given to you” (Luke 6:38). Remember, you can’t out give God. Give your time, talents, and gifts to someone today, and test out this law for yourself.

  Something to Talk About

  1. Have you ever known you were supposed to give someone something when it was really hard?

  2. Have you ever given something and seen God’s blessings come back to you?

  3. What does the saying, “You can’t out give God” mean to you?

  Tip of the Day

  Planting a garden is a living example of the law of sowing and reaping. When you plant one tomato plant, you may get a hundred tomatoes. Try this in your backyard.

  DAY 90–RECEIVING BLESSING

  A Word from Amy

  Something to Think About

  We have talked so much about giving to others, but what do we do when others give to us? I used to feel bad when someone would give me something if I didn’t have something to give in return. I would feel guilty until I had evened the score. One day someone wanted to give me something, and I refused to accept it. But my friend said something that made me change my mind: “Why are you going to rob me of a blessing?”

  I had never thought about it that way. When we don’t allow someone to give to us, we are keeping them from being blessed. We are keeping them from sowing their seed that will cause them to grow a crop. We know that we need to be good givers, but we need to be good receivers too.

  The same thing applies when someone pays us a compliment. It took me the longest time to just say “thank you” when someone told me I did a good job or I looked nice. I would try to deflect the compliment by saying, “Oh, it was nothing,” or “Oh, this old thing?” When people pay us compliments, they’re trying to do something nice for us. We need to receive that blessing.

  Accepting blessings is another great way to make a difference in other people’s lives. God gave us the best gift ever when
He gave Jesus to save the world from sin. We need to accept that gift above all.

  Be thankful for good things that come your way and be a good receiver.

  Something to Talk About

  1. What is the best gift ever given?

  2. Why do we need to be good receivers?

  3. What does it mean to “rob someone of a blessing”?

  Tip of the Day

  Practice saying “thank you” when someone pays you a compliment. It’s a good way to learn to be a receiver.

  Conclusion

  Congratulations! Not only did you complete The Amazing Fitness Adventure for Your Kids, you have also embarked on a whole new chapter in your life. I’m sure you and your family feel better, healthier, and have more energy than when you started this challenge.

  We are so proud that you realize how important good health is to you and your kids and that you have taken the appropriate steps to make this a priority in your family. We encourage you to take what you have learned in this book and continue to walk the journey of good health. Just because these 90 days are up doesn’t mean you can go back to your old lifestyle habits. Keep moving forward. Keep taking the right steps and making the right decisions when it comes to nutrition and fitness.

  Make a difference and leave a legacy for others to follow in your footsteps. We know you can do it!

  Appendix A

  Shopping List

  FRUITS and VEGETABLES

  Blueberries

  Strawberries

  Blackberries

  Raspberries

  Apples (all varieties)

  Lemon

  Lime

  Bananas

  Grapefruit

  Artichokes

  Spaghetti squash (not banana squash)

  Carrots

  Brussels sprouts

  Asparagus

  Broccoli

  Cauliflower

  Bell pepper (orange, red, green, yellow)

  Celery

  Cucumber

  Daikon

  Cilantro

  Mint

  Ginger root

  Endive

  Eggplant

  Garlic

  Jicama

  Lettuce (all varieties)

  Spinach (regular or baby)

  Onions

  Dried seaweed

  Sprouts

  Zucchini

  Tomato

  Cherry tomato

  Mushrooms

  Stir-fry vegetables (frozen)

  Green beans

  RICE/BREADS/CARBS

  Wild long-grain rice

  Brown short-grain rice

  Whole-grain quinoa

  Brown-rice pasta

  Ezekiel low-sodium bread

  Steel-cut oatmeal

  Quaker low-sugar oatmeal

  Quaker weight-control oatmeal

  Weetabix

  Ezekiel buns

  Ezekiel tortillas

  Corn tortilla

  Low-carb whole-wheat tortillas

  100 percent whole-wheat bread

  Kashi GOLEAN waffles

  Kashi GOLEAN cereal

  All-Bran low-sodium cereal

  BEANS

  Chickpeas

  Edamame blanched-shelled soybeans (frozen)

  Fat-free low-sodium black beans

  Dried lentils

  Great northern beans

  Red beans

  Black beans

  Low-sodium hummus

  NUTS

  Dry-roasted almonds

  Raw walnuts

  Raw pecans

  Raw cashews

  Organic or all-natural peanut butter

  Hemp seed nuts

  Flax seeds or fiber

  MEATS/FISH/PROTEINS

  Wild Alaskan salmon (not farm raised)

  Tilapia

  Tuna steaks (albacore and ahi)

  Tuna (canned, no salt)

  Alaskan black cod

  Catfish

  Alaskan halibut

  Chicken breast (organic, boneless, skinless, raw)

  Turkey (organic, ground turkey breast and raw [previously frozen OK])

  Ground turkey

  Chicken (ground white meat)

  No-salt sliced turkey breast

  Turkey burgers

  Turkey sausage

  Uncured, no-nitrite turkey bacon

  Low-sodium roast beef

  Grass-fed beef (all kinds)

  DAIRY

  AllWhites 100% Liquid Egg Whites

  Omega-3 whole eggs

  Nonfat sour cream

  Organic fat-free milk

  FAGE Total 2% Greek yogurt

  Organic fat-free yogurt (FAGE Total 0%)

  Reduced-fat string cheese

  Laughing Cow Light Cheese Wedges

  Cottage cheese (low fat)

  Tzatziki Greek-strained yogurt dip

  CONDIMENTS/DRESSINGS/OILS/SAUCES

  While balsamic vinegar

  Balsamic vinegar

  Rice wine vinegar

  No-sugar, low-sodium organic pasta sauce

  No-carb BBQ sauce and ketchup

  Galileo low-fat salad dressings (all flavors)

  Mustard (all varieties)

  Mayo (fat-free)

  Low-sodium, organic chicken broth

  Extra virgin olive oil

  Flaxseed oil

  I Can’t Believe It’s Not Butter Spray

  Cooking sprays

  Salsa

  SEASONINGS and SPICES

  Allspice

  Basil

  Oregano

  Curry

  Turmeric

  Chili powder

  Crushed red pepper

  Dill

  Cinnamon

  Rosemary

  Pepper

  Cavender’s Salt Free Greek Seasoning

  Old Bay Seasoning

  Morton Salt Substitute

  Chef Paul Prudhomme’s Magic Salt-Free Seasoning

  Mrs. Dash Salt-Free Seasoning Blends

  SWEETENERS

  Xylitol packets

  XyloSweet

  Stevia extract

  No-sugar, low glycemic jelly

  COFFEE/TEAS

  Coffee (organic)

  Green tea (organic)

  Dandelion tea

  Lemon ginger tea (organic)

  Milk thistle tea (organic)

  Sparkling mineral water

  Honest Tea (black assam tea)

  NONDAIRY and JUICES

  Organic rice milk, almond milk, or soy milk

  Unsweetened cranberry juice (such as Knudsen Just Cranberry)

  Labrada CarbWatchers Lean Body shakes (vanilla and chocolate)

  Emergen-C vitamin drink mixes

  SNACKS

  Blue corn tortilla chips

  Snapea Crisps

  Wasa Whole Wheat Crispbread

  Streit’s Matzos Unsalted

  Cuban crackers

  Sugar-free gelatin

  Whipped cream

  Sugar-free pudding

  Appendix B

  Top 10 List of Kids’ Favorite Foods (Made Healthy)

  1. Macaroni-and-Cheese Pie

  Ingredients:

  32 ounces whole-wheat elbow macaroni

  3 egg whites

  3 cups skim milk

  3 cups shredded cheese (one-half skim mozzarella cheese and one-half Cabot’s reduced-fat cheddar cheese, mixed together)

  Dash of salt

  Directions:

  1. Preheat oven to 350 degrees F (175 degrees C).

  2. Bring a large pot of lightly salted water to a boil. Add macaroni and cook for 8 to 10 minutes or until tender; drain.

  3. Beat egg whites and milk together. Pour half of the cooked macaroni into 9x13-inch baking dish. Cover macaroni with half of the cheese. Pour remaining macaroni into baking dish leaving a little room at the top. Cover with remaining cheese. Pour egg mixture over macaroni.

  4. Bake in a preheated over for an hour or until a knife inserted comes o
ut clean.

  Makes 6 servings

  2. Healthy Spaghetti

  Ingredients:

  1 pound lean ground turkey

  1 28-ounce can diced tomatoes

  1 cup green pepper, finely chopped

  1 cup onion, finely chopped

  1 cup mushrooms, sliced

  1 tablespoon minced garlic

  1 teaspoon Italian seasoning

  ½ teaspoon black pepper

  1 pound whole-wheat spaghetti, uncooked Nonstick cooking spray

  Directions:

  1. Coat large skillet with nonstick spray. Preheat over high heat.

  2. Add turkey and cook, stirring occasionally, for 5 minutes. Drain and discard fat.

  3. Stir in tomatoes with juice, green pepper, mushrooms, onion, garlic, Italian seasoning, and black pepper. Bring to boil. Reduce heat and simmer covered for 15 minutes, stirring occasionally. Remove cover and simmer for added 15 minutes.

  4. Cook spaghetti. Drain well.

  5. Serve sauce over spaghetti.

  Makes 6 servings

  3. Tacos

  Ingredients:

  1 pound ground chicken or turkey (you can substitute black beans for meat)

  Chili powder, salt, and pepper (to taste)

  1 package of taco shells

  Reduced-fat cheddar cheese

  Shredded lettuce or spinach

  1 tomato, diced

  1 onion, chopped

  1 cup sliced black olives

  1 cup FAGE Greek yogurt (in place of sour cream)

  Salsa (recipe below)

  Guacamole (recipe below)

  Directions:

  1. Brown the ground chicken or turkey in a frying pan over medium-high heat. Add chili powder, salt, and pepper to taste.

  2. Fill each taco with meat. My family prefers to add the other ingredients buffet style because they can choose the condiments they like the most. I like to make a taco salad for myself (spinach, meat, cheese, tomatoes, black olives, salsa, black beans, and a few tortilla chips over the top for crunch.)