I, like many of you, am watching as much of the Olympics as my schedule will allow. On Sunday the announcers cut away from the Olympic coverage to show a little of Tony Dungy’s speech as he was inducted into the NFL Hall of Fame. After his speech, the announcers commented on Coach Dungy’s career and speech. One announcer, Al Michaels, made this comment, “He always has something relevant and poignant to say and there are no empty calories.”

The last part of his sentence hit me. “There are no empty calories.”

I thought—How many of my words are empty calories? How much of what I do every day is empty calories?

It made me think of  the blog I posted on pause week. I need to think before I speak, making sure that each of my words blesses others and honors God. I need to think about what I’m doing with my time. Yes, I need rest and refreshment, but how much time do I waste under the guise of rest and refreshment when in fact I am not being refreshed but sucked into the endless cycle of social media?

I’m not suggesting we live stringent lives with no room for spontaneity, fun, or goofing off. But Al Michael’s words challenged to think before I speak. James, the half-brother of Jesus, talked about this in his book, James 1:19, “Understand this, my dear brothers and sisters! Let every person be quick to listen, slow to speak, slow to anger.”

I am also challenged to make every moment of my life count. Paul talked about this in his letter to the Ephesians:

“Therefore be very careful how you live—not as unwise but as wise, taking advantage of every opportunity, because the days are evil. For this reason do not be foolish, but be wise by understanding what the Lord’s will is.” Ephesians 5:15-17.

When it’s time to play, play well at something that gives you enjoyment.

When it’s time to rest, do so in a way that truly refreshes you.

When it’s time to work, give it you best and work hard.

When it’s time for friends and family, be all there with them.

These are a few ways are lives will not amount to “empty calories.”

What in your life is “empty calories”? What changes can you make to make your life count in this area?

Brenda Garrison is an author and speaker who empowers women with the confidence to live their calling. Brenda is currently pursuing a Bachelor of Science Degree in Ministry Leadership with a Concentration in Women’s Ministry at Moody Bible Institute. She and her husband, Gene, are the parents of three young adult daughters and live near Metamora, IL.