Lawra Be Fit Aerobics Club

It's Saturday morning! The weekend! YAY! I open my eyes just a bit to check the time. It's 5:08. I have to get up. I don't want to. I have to. Why? Because today is Saturday. Today is the meeting of the Lawra Be Fit Aerobics Club. I drag myself out of bed, get dressed, brush my teeth and walk to the basketball court in town. Today the court was filled with bottle caps, a broken beer bottle and droppings from a variety of four legged creatures. Henry has already started the music. Only one other person is there, so far. By the time we get into the more serious stuff, there are 8-15 of us. Obviously, I am the oldest, most are one third my age. Henry has us walk back and forth doing a variety of things with our arms. Then it comes...the Lawra version of the Step Exercises. We use the step around the cement gutter for our step. Oh! I do what I can, I can't always keep up. These young ones act as if they drank eight cups of high test coffee before they came. After a long fifteen or more minutes, we are finished with the step part of the programme. We go through an assortment of cardio exercises and stretches. We do high knee lifts, fancy footwork and they do hopping and jumping type stuff. I keep moving, but, I can't jump (knee replacements.) Then, we actually do floor exercises! Usually, we do sit ups...they do push ups. We do a selection of leg exercises. They plank. Henry tries to add some fun stuff. By the end of the class, I am ready for a nap and it is only 7:00 AM! But, it is good. I have been accepted into this younger group of people who call me "Maakum." (Grandmother)  We have an "Whats App" Group to pass along health information and notices about class. And, Henry has messaged me to find out how I am doing even when I tell him I am traveling and won't make it to class. I am not the best person when it comes to self care. But, this class, this group of young people have really enriched my life in more ways than one. Keep challenging me, Henry!

The Hardest Job of All

Living in a remote area of a developing country can be a blessing and a curse. There are plenty of joys and plenty of sorrows and plenty of challenges. Everything I try to do here takes so much longer than it does in the US. Everything! And it is so much harder, too! For example, I had a list of "office" type stuff to do yesterday. Alas! No electricity and the network for my wifi was less than horrible. I went to plan "B." I put two frozen water bottles next to my carton of milk to keep it cold in the refrigerator. And, one next to the jar of mayonnaise! Shopping can be a challenge most days. And, preaching to a congregation of 10 adults and 40 children, most under the age of 10 definitely makes me rethink how I will preach on Sundays. Driving a motorcycle on bad roads, with bugs hitting my face is common. But, those are not anywhere near the hardest job of all.

"What is your hardest job of all?" you might ask. Well, the hardest job of all, is taking care of myself. I'm getting better at it, but it is a huge challenge. Let's start with Spiritual health. I do have my time with the Lord and His word. We talk. I try to listen. But, I am usually thinking, "I should be doing_____." Fill in the blank. I feel guilty when I spend an extended time in prayer/worship/study. I feel guilty even though I know it is so important here. There are so many things fighting for a person's attention. and, spiritual warfare is very real here. I try not to feel guilty. It is a work in progress. Worship is always in Dagaare. I usually preach, so I am in Scripture a lot. But, I don't hear a message from someone else. I had communion maybe twice in the last year. Christian books are not readily available in my area. Internet reading and Kindle reading are possible, but, sometimes I need the book in hand to underline, highlight and make notes in the margins. Fasting has been added to my spiritual disciplines in order to draw me closer to the Lord.

Physical health...I'll start with food. I haven't seen any fresh fruit here in a few weeks. If I liked tomatoes and okra, I would be fine here. I don't. Meat is very questionable. Cheese? Those little triangles of spreadable cheese, they are available most times. If I didn't eat carbs, there wouldn't be much to eat. I have to travel two hours in a crowded less than safe van to buy cucumbers and sometimes lettuce, although lettuce season is basically over. It is too hot! Exercise...I started walking at least three mornings a week. I try to leave my house between 5:30 and 6:00 since any later, it gets hot! On my walks, I enjoy greeting the people in the community and having an impromptu Dagaare lesson at Ali's Tea Station. It's nice. I also joined the Be Fit Aerobics Club that meets every Saturday morning from 5:30-7:00 outside, on a basketball court. Medical help is available, for basic things. I wanted to get the rabies vaccine in case I ever get bit, it would give me more time to get to a doctor. I had to get it from Kumasi, at least 10 hours away on a good day! Someone here in Lawra gave me the three injections. I have been really sick a few times in the past five years. Ignorance is not bliss! But, now I know if certain things happen, I need to call Vincent, the Physician's Assistant right away.

I'm getting better at taking care of myself. I haven't "arrived" in that area, but, I am taking steps and making progress. This, too, is a journey. I am grateful for all of those who have kept a watchful eye on me when needed. And, I will keep trying...

Top 18 List

One of the veggies that is plentiful and easy to find in the Upper West Region is okra. This was never part of our diet in Western Pennsylvania, so I don't have much experience eating it or cooking it. But, it is a vegatable that I will have to learn to like.

Evidently, like most veggies, it has good health benefits, too! Here are the major ones:

1.The superior fiber found in okra helps to stabilize the blood sugar by curbing the rate at which sugar is absorbed from the intestinal tract.
2.Okra's mucilage binds cholesterol and bile acid carrying toxins dumped into it by the filtering liver.
3.Okra helps lubricate the large intestines due to its bulk laxative qualities. The okra fiber absorbs water and ensures bulk in stools. This helps prevent and improve constipation. Unlike harsh wheat bran, which can irritate or injure the intestinal tract, okra's mucilage soothes, and okra facilitates elimination more comfortably by its slippery characteristic. Okra binds excess cholesterol and toxins (in bile acids). These, if not evacuated, will cause numerous health problems. Okra also assures easy passage out of waste from the body. Okra is completely non-toxic, non-habit forming, has no adverse side effects, is full of nutrients, and is economically within reach of most individuals unlike over-the-counter drugs.
4.Okra fiber is excellent for feeding the good bacteria (probiotics). This contributes to the health of the intestinal tract.
5.Okra is a supreme vegetable for those feeling weak, exhausted, and suffering from depression.
6.Okra is used for healing ulcers and to keep joints limber. It helps to neutralize acids, being very alkaline, and provides a temporary protective coating for the digestive tract.
7.Okra treats lung inflammation, sore throat, and irritable bowel syndrome.
8.Okra has been used successfully in experimental blood plasma replacements.
9.Okra is good for summer heat treatment.
10.Okra is good for constipation.
11.Okra is good in normalizing the blood sugar and cholesterol level.
12.Okra is good for asthma. Okra's vitamin C is an antioxidant and anti-inflammatory, which curtail the development of asthma symptoms.
13.Okra is good for atherosclerosis.
14.Okra is believed to protect some forms of cancer expansion, especially colorectal cancer.
15.Eating okra helps to support the structure of capillaries.
16.Some information shows that eating okra lowers the risk of cataracts.
17.Okra is good for preventing diabetes.
18.Okra protects you from pimples and maintains smooth and beautiful skin.

Wa Fu Fu

Making Fu Fu

Fu Fu

This week I have been working from my brother's house in Erie, PA. Since his wife is out of town, I've been driving him around, cooking and doing a few other things that he has difficulty with since he had surgery three weeks ago. We've eaten a few of my favorite foods and a lot of his favorite foods. I feel as if I've gained 15 pounds this week.

There is only one problem I have with this. The food we have been eating isn't always good for us. There are too many choices of foods that aren't in the packaging that they were put in by God. When I eat too much of the other food altered by man, I gain weight, I don't ave as much energy, etc.

I ate lots of God packaged food while in Ghana. Fresh fruits and veggies were in abundance! I didn't have a Christmas turkey, I had a Christmas watermelon! Mmm...good! I tried some Ghanaian food, too. Fu fu is one I liked.

Fu Fu is made by pounding (wa) kasava and plantain together while another person in a way, kneads it, adding water when necessary. The fu fu gets to a bread dough consistency. Then, you shape it into balls bigger than a softball and put one in your bowl. After that, add soup. Next, wash your right hand and begin eating - with your right hand.

My first experience with fu fu was one I'd rather not remember. It was served with light soup, and I really didn't like it. But, then, the day after Christmas, I was at a friend's house. I was invited to eat fu fu with them. The fu fu was served with ground nut soup with chicken in the soup. It was delicious! Ground nut soup (peanut) is a thicker soup and clings to the fu fu. I Thoroughly enjoyed the fu fu this way!

I have to be pro active about the choices I make if I truly want to serve God with my entire being. I need to take care of my body, which includes watching what I eat, so I can continue to do the work He has called me to do. Please pray that I will be willing and able to do this.