The midweek update from the Pioneer Memorial Church
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A Better Way To Eat?

A nutritious and well-balance diet— along with physical activity – is the foundation of good health. It’s easier than you think to start eating healthy! Take small steps to improve your nutrition and move towards a healthier you.

Build a healthy plate: Before you eat, think about what goes on your plate or in your cup or bowl. Add more vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods to your plate. These foods have the nutrients that you need without adding to many calories. Try some of these tips.

Make half your plate fruits and vegetables: Make sure you eat a colorful plate, include vegetables and fruits in your main dishes, side dishes, and desserts.

Switch to skim or 1% milk: They have the same amount of essential nutrients, but less fat and calories.

Make at least half your grains whole:  Choose 100% whole grain cereals, breads, crackers, rice, and pasta.

Vary your protein food choices: Eat more plant protein such as: beans, chickpeas, tofu, leafy greens, quinoa, and hemp.

Read the labels: Read the food labels, and choose the foods with the highest nutritional value.     

Cut back on foods high in solid fats, added sugar and salt: Foods high in solid fats, added sugars and salt are detrimental for your health. Make sure you limit their consumption.

Choose foods and drinks with little or no added sugars: Drink water instead of sugary drinks. When it comes to desserts eat choose fruits instead of loaded sugar desserts.

Look out for salt in foods you buy— it all adds up: When shopping for food make sure you read labels and compare the sodium levels between the different options in the market. Instead of using salt season your food with herbs and spices.

Eat fewer foods that are high in solid fats: Change from solid fats to healthy oils such as: extra-virgin olive oil, canola oil, walnut oil, and grape-seed oil. Make cakes, cookies, ice cream, pizza, and cheese your occasional and special food choices.

Enjoy your food, but eat less: Know your calorie limit; make sure there is not a positive balance in your calorie intake.

Cook more meals at home: Cooking more meals at home will allow you to control the quality of foods that you eat and serve to your family.

Eating healthy shouldn’t be complicated, let’s make it easy and simple. Make small and slow changes in your eating habits, and physical activity patterns. Remember you are what you eat, so don’t be fast, cheap, easy or fake. God gave you a beautiful body and is your duty to take care of it. Love your body, because is the most amazing gift that you will ever receive.

By Mayelin Lora-Williams, Graduate Student at Andrews University


Mommy And Me

Come join Mommies (and Daddies) at PMC's weekly get together! Mommy and Me is a play group for children ages 0-5 and their parents.

Join them in the Nursery Sabbath School Room at 10 a.m. on Tuesdays.

For more information email:


How Does God Stomach The Headlines?

Let’s see—at the time of this writing the Cubs are down 0-3, Vladimir Putin and Barrack Obama have flying aces bumping into each other over Syria, down on the ground Palestinians and Israelis are at it once again, half a world away North and South Korean families are reunited after being separated for 65 years since the Korean War, Wall Street is keeping its fingers crossed about any significant upsurge in the stock market before the end of the year, the latest rumor for the Vatican to squash is about the Pope having a small brain tumor, though the press has tired of reporting the immigration hemorrhage into Europe from the Middle East it still flows unabated, autumn is turning glorious here in the St. Joseph River valley, and did I mention the Cubs?. . . read more

by Dwight Nelson, Lead Pastor

Downlaod Bulletin
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