Inexpensive, Quick and Nutritious Foods

*IE put these in your grocery cart

By Rebekah Zehr, Parent Committee Coordinator

Who needs to run to the grocery store?  Are you watching your wallet, watch and waist?  Add the following foods to your cart.

Eggs- Eggs are a cheap source of protein.  They are rich in EPA and DHA (responsible for nervous system health and mental health.)  Also high in leucine, an essential amino acid, helpful in building muscle.  Eggs can be eaten at any meal and any snack.  My favorite way to eat eggs is in a frittata for breakfast:  eggs beaten with a little seasonings, a few sautéed veggies and cheese mixed together and placed in a cast iron pan and baked at high temp in the oven.  Perfect for a Saturday morning.  Leftovers can be easily heated and eaten at any meal.  I like to use boiled  eggs and even pickled eggs in some of my salads and sandwiches.

Leafy Greens- Spinach won’t cost you an arm and leg.  I frequently purchase the large organic containers in Wal-Mart for a very reasonable price.  Frozen chopped spinach costs $1.00/bag.  Already washed, it is a base or addition to a super easy and quick meal. Since Popeye, spinach has been famous for it’s health value.  This nutrient dense food is high in vitamins and minerals, low in calories, and versatile in cooking.  I use spinach in any meal of the day.  It can be eaten fresh in salads or cooked in soup, eggs or casseroles.  I love to blend frozen spinach in my smoothies.  Want to create a complete meal salad that boasts of this dark leafy green?  Try this Jamaican jerk Chicken recipe.  Thoroughly coat chicken tenders or fish with spices including: garlic powder, cayenne, thyme, salt, all-spice, black pepper and cinnamon.  Place in a hot skillet coated with oil and cook until done.  In a large bowl, toss together spinach, pineapple, tomatoes, avocado, and toasted coconut.  Add a simple dressing (blend olive oil, lime juice and a little honey) and you’ve got yourself a festive, nourishing meal!

Apple Cider Vinegar- Apple cider vinegar is one of the quickest, cheapest, and easiest ways to add a health and flavor boost to your meals.  A few glugs will brighten up so many of your foods, including home made salad dressings, soups, chilis, and stews.  It’s the perfect tang to round out flavors and satisfy the taste buds.  If you want to up the nutrient value, look for the “mother”, which is a spider-web like growth that usually sits at the bottom of the bottle.  Almost all grocery stores carries this, including Aldi and Wal-Mart.  Apple cider vinegar perks include:  potassium, aids digestion, antiviral, antibacterial and antifungal, as well as high in many vitamins and minerals.  I love to pickle veggies with my apple cider vinegar and of course I use it in many of my dressings!  How about adding some sweet and tangy pickled onions to your salad, sandwich or burger?  Try making your own pickled veggies:  heat 2 cups vinegar, 2 cups water, 1/4 cup sweetener and 2 tablespoons sea salt until everything is dissolved.  Pour into a quart size canning jar that is full of very thinly sliced red onion.  Cool at room temp.  They will be ready to eat once they’re bright pink and tender- about one hour.

So there ya go!  Some simple, easy ingredients that can cut time and $ as well as add flavor and nutrients to your meals.  Let me know what you did with these super yummy foods!

Hospitality

By Rebekah Zehr, Parent Committee Coordinator

Hospitality is about relationships and making your guests feel welcome.  While the concept may feel a bit overwhelming, it shouldn’t be the case.  With all we have going on, it’s easy to come up with excuses.  If we let excuses get in the way of opening up our home, we miss out on so many opportunities to bless as well as be blessed.  So don’t worry about having everything perfect!  Here are some easy steps to get you started.  

Happy host. Your guests are there for you, not your home.  Don’t stress over trying to make your home Pinterest worthy.  Be kind and welcoming and your guests will have a wonderful time.

Offer.  Have something to offer guests if they are not coming for a meal (you don’t have to host a fancy dinner).  It’s nice to serve something to drink (water or coffee is fine) and a little snack.  A fresh batch of cookies has the added benefit of making the whole house smell good.

Spontaneous.  Being able to welcome surprise guests into your home is a wonderful feeling.  Embrace the sense of adventure in preparing for last minute guests.

Prep your freezer and fridge.  Buy in bulk, so you have something on hand when unexpected company arrives.  Cube chicken breasts or steak and place in a freezer container with some marinade.  These are great for grilled kabobs, stir fries or throwing on a sheet pan and roasting with veggies (fresh or frozen).  When possible, pre-cut fruits or veggies.  They make it easy to pull together a veggie and dip platter or stir fry.

Inviting atmosphere.  Set the tone by adding a few easy welcoming touches.  Pretty and clean dish towels and hand towels, calming music, fresh cut flowers from your yard, and lit candles make guests feel special.

Tidy up.  Take 5 minutes to deal with unattended messes.  Sweep up dirt in a high traffic area, empty stinky garbage, clean the toilet, throw the pile of toys in a closet, fluff up the throw pillows.  This quick clean up can do wonders for making your house inviting.

Alternatives to dinner.  Offer to watch a neighbor’s children for an afternoon, ask a friend over for coffee just to catch up, fellowship over a Saturday morning brunch or after church popcorn, or host a simple tea party.

Listen.  Don’t get so caught up in your to-do list that you forget to just sit and enjoy the conversation.  After eating, linger at the table.  The dishes can wait.

Intentional invitations.  Make an effort to purposefully plan a special meal (or host for a weekend).  Write it in your calendar in advance and plan out your meal(s).

Train your children to be gracious hosts.  Enlist your children in getting ready and welcoming your guests into your home.  Ask them to entertain with a song on their instruments.  Have them help with meal prep or plan a game.

Yes.  Say yes as much as possible.  Be wiling to give of yourself and of what God has given you.  

With Christmas around the corner, I hope you have an opportunity to incorporate some of these tips into your hosting opportunities.  May God bless you as you bless others!

Holiday Survival Guide

By Rebekah Zehr, Parent Committee Coordinator

Halloween always seems to be the turning point from back to school, changing leaves and outdoor activities to all things holiday.  And the holiday season lasts from now until the beginning of January.  That’s two months out of twelve that we go to all kinds of special parties and dinners.  It becomes so easy for our healthy eating lifestyle to get derailed by all the tempting foods available. Let’s decide now that this season will not lead to derailment!  Here are ten tips to help you stay on track.

1. Become very intentional now in telling yourself that you will not be derailed.  You will completely enjoy the holiday season and not feel defeated. For the next two months commit to maintaining your weight.
2. Rest and get exercise.  Both are very important in keeping your metabolism high.  Go for a walk outside with a friend or family member and enjoy all the pretty decorations.
3. Eat well during mealtimes.  Fill your plate with lots of leafy greens and non starchy veggies (such as salads:).  Include protein in your diet to help you feel satiated.  If your blood sugar is regulated, you won’t be headed to parties ready to dive into all the high sugar treats.  They just won’t be as compelling.
4. At a dinner/party, be selective with the food you put on your plate.  To make sure you have at least one healthy item, bring something to add to the table.  Look for raw veggies and other unprocessed options to put on your plate first.  Then add small portions of a couple foods that you absolutely love- even if they aren’t that good for you.  Don’t deprive yourself of enjoying something that you have waited all year for!
5. Cultivate healthy eating habits.  Sit down to eat.  Relax and savor the food.  Take some deep breathes.  Eat slowly and enjoy the conversations around you.
6. Keep foods around your house that are festive and healthy.  When you get a craving, go for these foods first.  Some ideas are:  mixed nuts in the shell, a few varieties of specialty cheese, pomegranates, a new sweet potato dish, or a special, unsweetened holiday tea or coffee.
7. Speaking of drinks, eat your treat don’t drink it.  High sugar drinks hit your system like a flood, causing high blood sugar spikes.  If you are ready to enjoy something sweet, eat it!  It will digest much slower than a sugary drink.
8. Do you have lots of leftover treats after the party that you hosted?  Give them away!  Find a family that has teenage boys with high metabolisms and bless them.  You don’t need all the indulgent food staring at you from the countertops every time you walk in the kitchen.
9. Keep your family traditions but seek healthier alternatives that are delicious.  For example, try something different with your traditional family lasagne.  Use whole wheat noodles, add spinach or sub some of the noodles with thin slices of zucchini or eggplant.
10. The words that you tell yourself are powerful!  If you happen to completely overindulge one night, do not give yourself a guilt trip and convince yourself that you are a failure.  Just get up the next morning, have a great breakfast and don’t look back!!  My favorite reset breakfast is scrambled eggs with non starchy veggies, hold the high carb bagels/breads.  Or I have a big bowl of cooked old fashioned rolled oats, no sugar, with berries or diced apples.

*Bonus tip- complements of my husband.  Don’t watch every football game that is playing.  It’s way too much sitting.  Also, you tend to mindlessly snack while you are sitting which can be a double whammy.

I hope these tips help you to be proactive this holiday season.  I am glad I had a chance to write this and remind myself of these strategies as the holiday season can be challenging for me as well.

If you try any of these tips, let me know how they worked for you.  Looking forward to hearing about your progress between now and January.

Kingdom Minded Obedience

By Rebekah Zehr, Parent Committee Coordinator 

My husband and I had the honor of traveling to China with Light of the World Ballet this past Spring.  One of the most memorable people I got to know was a Christian mom who has chosen to home school her two girls.  In a Communist country, choosing to educate at home is not only a huge, bold commitment, it is illegal.  She and her husband are doing what seems  impossible-  educating and training up their children, age 8 and 6, with a Biblical worldview.  I was struck by her resolve to continue this path, despite the major obstacles.  They cannot venture out of their home during the school day for fear of being caught, they do not have access to proper curriculum or teaching support, and they lack finances.  Yet they persevere, despite the risks.

The book of Exodus relates an account of a mother defying the odds for her child’s sake. Moses had a determined mother similar to this Chinese mother.  Her people, the Israelites, were living in slavery.  Things became even worse when Pharaoh ordered the murder of  all Israelite babies.  In this oppressive environment, she also chose to risk everything to do the right thing.  She put her baby in a basket and placed him in a river in order to save his life.  What was going through her mind?  Was she thinking about how such an act, if caught, could have cost her her life?  Even though she must have been very scared, she was willing to defy in order do what was right, valuing the long term benefits above short term “safety”.

There has been, and will continue to be, very difficult challenges and situations that require much discernment and calling on the name of the Lord for guidance.  It doesn’t matter the time in history, or where people live.  Do we “give in” to the culture and the pressure surrounding us because it seems like the “easier and safer” thing to do?  Or are we willing to sacrifice and take major risks when confronted with situations that we know are not in alignment with the Bible?

Look at the results of Moses’ mom’s decision to risk both their lives in order to the right thing.  God’s favor was over Moses.  He did not drown.  When Pharaoh’s daughter saw him, she was moved to compassion and rescued him.  His mother was asked to nurse him (with monetary payment) and as a result she did not completely lose contact with him. Over his lifetime Moses was the key figure that God used to deliver the Israelites into the promised land.  Because of one mom’s dedication and drive, the course of history was changed.

Does this Chinese mom know the long term results of her devotion to God through her actions?  Probably not, just as Moses’ mom had no clue what he would someday accomplish.

This devoted Chinese mom is walking forward in faith, knowing that if she is being obedient to God’s calling on her life, He will be faithful.  Maybe her children are being prepared to play a key role in delivering their people.  

I am sharing this story with you in hopes that we, as the body of Christ, can lift this precious family up to God and pray His favor over their lives.  Specifically, that God would be their provider and protector.  

 Beyond that, these two moms can be an inspiration and reminder for us to be long term visionaries and stand firm for our childrens’ sakes.  We live in a crooked generation, but there is hope.  Our children can also stand up against oppression and lead our country out of oppression.  They could very well be the catalyst to change the course of America’s history.  I encourage you to take the pressure from God in your actions and decisions, not from the world.  The health of childrens’ generation hinges on our willingness to obey God above all else, no matter the risk.  

A song that truly speaks this message of God delivering us from whatever bondage we face is “No Longer Slaves.”  I have included the link in order for you to be encouraged and strengthened.

https://youtu.be/f8TkUMJtK5k

“For you did not receive a spirit that makes you a slave again to fear, but you received the spirit of sonship.  And by Him we cry Abba, Father.”  Romans 8:15

Light of the World Ballet: The Lowville Moms' Perspective

Light of the World Ballet-The Lowville Moms’ Perspectives
by Rebekah Zehr, LWB Parent Committee Leader

It’s time to leave, but my daughter is missing a ballet shoe and I’m still trying to pack some version of a healthy-ish supper for the long night ahead.  Did the dog take the shoe?  Finally, we are in the van and pulling out of the driveway.  Wait a minute... a forgotten school book.  Back at the house, the book is retrieved.  Five minutes late for meeting the ballet carpool, I’m sweating and feeling a bit exhausted from the already full day.  What?  There’s snow in the forecast...again!!??

Such is the life of carpooling our LWB dancing daughters from Lowville to Syracuse.

You may be wondering, what in the world were those Lowville mamas thinking??  Why would they take on such a time and financial burden?  Can’t they get their daughters into the local soccer program??  Those are all legitimate questions.  And we have certainly entertained those thoughts.  Our ballet mom carpool consisted of me, Rebekah Zehr (Isabelle’s mom), Karla Green (Mia’s mom), Heather Jennings (Sally’s mom) and Tish Zehr (her daughter Alexi took classes for three years), as well as various grandmas and grandpas.

We caught the vision for LWB about 8 years ago when the company performed at a local church.  We were totally in awe of the dancers who carried themselves with such grace and dignity, to say nothing of their technical abilities.  And then there was the incredible, God Inspired message.  This was a performance that was nothing like anything we had ever experienced. Would our daughters ever be able to be involved in something so powerful?

Fast forward seven years.  Isabelle is a now a Trainee and Sally and Mia are in Ballet 7/ Youth Ballet.  Was our decision to enroll our girls in LWB worth it?  Despite all the late nights (driving through snowstorms, occasional flat tires, fatigue, juggling schedules, missed events in Lowville) the answer is absolutely, without a doubt, YES!  We do not have any regrets.  Why?  Because, simply put, LWB added value to our daughters’ lives.

As we reflect over the past 7+ years that our daughters have been involved with LWB, we each have a message of what LWB has personally meant to each of us.  We hope this encourages you and helps you to see a bigger picture that sometimes gets cloudy when we are exhausted and at the end of our rope.

“The value of LWB is priceless.  Ballet is actually secondary learning to the personal growth of the spiritual learning and Godly role models who speak into their lives.  Worth every penny and time commitment.  Sowing seeds takes time and money but the reward is worth it in the end when they are grown and out the door living for Jesus with a solid foundation.” -Karla Green.

“...What I value, in addition to the excellence in classic ballet training, has been the culture that our girls have taken part in:  a culture of service, humility and honor, and a focus on sharing the gospel, praying for healing-basically I would call it a revival culture.” -Heather Jennings.

And as for me, Rebekah Zehr, I am so impressed by the discipleship my daughter has received.  LWB has been instrumental in shaping her into a Proverbs 31 woman.  Here are parts of that verse that eloquently describe what I’ve seen grow in my daughter: “She is worth far more than rubies...she sets about her work vigorously: her arms are strong for her tasks...she opens her arms to the poor and extends her hands to the needy...She is clothed with strength and dignity; she can laugh at the days to come.  She speaks with wisdom, and faithful instruction is on her tongue.  Many women do noble things but you surpass them all.  Charm is deceptive, and beauty is fleeting, but a woman who fears the Lord is to be praised.”  

I am so grateful to God for placing the opportunity to be a part of this amazing ministry into our laps.  As we three moms drew closer together with a strong commitment to see this crazy idea through, God was so faithful.  Not only did the girls have an incredible experience at the studio, but they became very dear friends.  The friendship that has developed between us moms is very special as well.

As this ballet year is soon drawing to a close, I would invite each of you to reflect on how God has used LWB to grow and shape your daughter.  Thank Him for his goodness in establishing this ministry in your area.  How blessed we are!  And please continue to pray that LWB has as powerful an impact on future generations as it does on this present generation of outstanding, Jesus loving dancers.

  

L-R, Isabelle Zehr, Mia Green, Sally Jennings

Embracing the Uphill Journeys

Rebekah's children, left to right: Ella, Isabelle, & Jarin

By Rebekah Zehr, LWB Parent Committee Leader

Over Christmas break, our family spent a week in Colorado Springs visiting our oldest daughter, Ella and her husband, Mark.  Colorado Springs and the surrounding area is teeming with outdoor activities.  One such adventure was a Wintery hike to Raspberry Mountain, a 4.6 mile jaunt. 

As we began the ascent I was reminded of a quote by John Maxwell:  “Everything worthwhile is uphill.” I began to ponder that statement as we walked along gentle slopes, rough terrain, and everything in between.  How does this concept apply to my family?  What uphill journeys have we taken and how has it benefited us?  And what sort of mountains is God calling us to take on next?

Here are some points I realized during my family adventure.   As you read, consider the mountain you find yourself on at this moment.  My prayer is that you would be encouraged to persevere and know that God has a good purpose for it. (Romans 8:28)

1. Just Start.  Standing at the bottom of a mountain can be intimidating and cause fears which lead to stagnation.  Sometimes the most courageous part of anything new is taking the first step.  The more steps taken, the more momentum there is to continue.
2. Go together.  There is so much value in working together and spurring one another on.  The path may become unbearable, there will be moments of fatigue or maybe even minor injury.  This may tempt you to turn around and quit.  In these moments its helpful having someone beside you committed to continuing to the end.  That is what families do:  they cheer each other on no matter what the circumstances.  And through these experiences our love for one another naturally grows. (Hebrew 10:24, 1 Thessalonians 5:11)
3. Take time to rest. Having a period of time to sit and refuel is not only a good idea, its necessary.  Pausing leads to restoration and refreshment and the ability to take on the remainder of the journey.  In the Bible, this is called the Sabbath Day and our wonderful Father built this into our week. (Genesis 2:2)
4. Sometimes its okay to fail.  As parents the Holy Spirit gives us discernment in seeing when our children have reached the point that would be detrimental to continue.  In those moments, take them by the hand and go back down the mountain. The good news is, parents can use these moments to teach valuable lessons.  After becoming better equipped, many times that mountain can be successfully ascended.
5. Keep looking forward and envision the summit.  Taking a quick look back to see how far you’ve come is good.  But if  too much time is spent checking out previous mistakes, it can deter from the task at hand.  (Hebrews 12:2)
6. Stay alert and keep on the correct path.  Taking a wrong turn, intentionally or naively, can be very dangerous. (1 Peter 5:8)
7. The view is spectacular and well worth the hike.   As a family, take time to pause and enjoy the view.  During these times appreciate each other and the God who never leaves you nor forsakes you.  With your family, take moments to pray to our Lord and thank Him for all He has done and has yet to do- on the mountain, in the valley or anywhere in between.

Do you have any memorable uphill journey stories?  Share them with your family and friends.  They make powerful testimonies to show God’s faithfulness and sovereignty.

Is there a new mountain in your future?  Take it to God and ask Him to lead to way.  Be encouraged that He will go before you.

“Therefore, since we are surrounded by such a great cloud of witnesses, out us throw off everything that hinders and the sin that so easily entangles.  And let us run with perseverance the race marked out for us.” -Hebrews 12:2

Rebekah & husband Darin

Ella & Isabelle

Jarin

Christian Dance Fellowship Conference

Light of the World Ballet recently performed at the annual Christian Dance Fellowship Conference in Poughkeepsie, NY. People from all around the region came to participate in worship dance classes as well as present their own worship dances. We presented our story ballet “A New Heart”. It was a blessing and a treat to be able to perform for such lovely people who have a heart to worship the Lord through movement. We pray that everyone was blessed and encouraged just as much as we were!