HealthyLiving Pres.Packer:Aprincipleisanenduringtruth,alaw,aruleyoucanadopttohelp youinmakingdecisions.Generallyprinciplesarenotspelledoutindetail.That leavesyoufreetoadaptandtofindyourwaywithanenduringtruth,aprinciple,as ananchor. PrinciplesofHealth: 1) Eatadiethighinfiberandlowinfat 2) Burnmorecaloriesthanyoutakein 3) Listentowhatyourbodyistellingyou 4) UsingtheSpirit,takecareofyourselffirstandthenyouareabletocarefor others 1)Food A.

Highinfibertryingtoeatonlywholegrainswhichisnotwhiteflour,sugar,rice (nosugardiet7%sugarKellyfeelslikeitisgoodforboysespeciallytocontrol themselves,paidthem) B.Lowinfat7%fat,itisexpensiveinbeefandfish,chickenischeapest.Trytoeat verylittleprocessedmeat,whichisdelimeat,bacon,orhotdogs.Thesehave carcinogenswhichareharmfulandcancercausing.Somesayonlyeatitoncea week. Ihaveahardtimewithhighproteindiets.Iknowitburnscaloriesfaster thereforespeedingupyourmetabolismbutitslowsthedigestivesystemandweare toldtoeatissparinglyinthescriptures.Proteinshouldbegaugedwithactivity.I havesonsthatliftweight1hoursinschoolandthenbasketballfor2hours.That muchactivitytearsdowntissuesandproteinisneededtobuildthatbackup.I wouldincreaseportionsforactivitiesandagegroups.Iambeginningtounderstand thatagreatdealoftheproteinthatweneedisinthewholegrainsandvegthatwe shouldbeeatingbycombiningfoodsforacompleteprotein.20yearsagothefadin vegetarianswastocreatetheperfectproteinsbycombiningfoodsinonemealbut now,Dr.RobertYoung(inthegreensmoothygirlbook)saysthatifyoueatwhole foods,yourbodyhasalltheaminoacidsinafreefloatingpooltoassembleproteins, soyoudonthavetoeatallofthemsimultaneouslyinonemealtogettheprotein. Aminoacidsareusedovera24hourperiod.Justeatavarietyof5naturalwhole foodcategories:grains,legumes,nuts,seedsandvegs. SuperFoodstowatchfor:rawalmonds,anythinggreens,seasalt,salmon,sweet potates,Quinoa,Eggs,Berries,lowfatplainyogurt,EVoliveoil.(EVOliveOil,means theoilisrawandcomesfromthefirstpressing.Ithasmorenutrientsand antioxidants.Itsthegreenestoil.Subsequentpressinghavelessnutrientsand requireheat.)(WebMD) Potatoesareahighglycemicfood,releasingsugarsintothebloodstreamquicklybut theyareawholefood.2tips:1)leavepeelson.Fiberslowstheuptakeofsugarinto theblood.2)Eatpotatoeswithlowglycemicfoodslikeveg,nuts,yogurt,&grains. Thisbalancesandstabilizestocarrylevelsovertothenextmeal.

 C.Womenneed15001800caloriesadayandmenneed20002500tomaintain theirweight.Dividethatupthroughoutyourday. Waystodothathealthily 1) Eat5smallmealsaday(3small,2snacks,graze) 2) Fistproportion 3) Plateproportionplatfruits&veg grains/starchyveg(potatoorcorn) protein&dairy 4)Makethisawayoflifenotatemporarydiet.Theyareexception: a. *Emergencies b. *SicknessandPregnancy c. *SplurgesandVacationsyoudigestivesysisequiptforthat cleaning. 5) Workonkeepingyourmetabolismrevvedup.P90XWorkouts:Eatwithin1 hourafteryouwakeuptokeepyoumetabolismupandyourbodydoesntgo intostarvationmode. MetabolismSlowerafter40(30354045)Waystogiveitaboost: (WebMD) a. Increaseyourmuscle.Restingmetabolicrateismuchhigherin peoplewithmuscle.Muscleburns6calwherefatburns2cals. b. Aerobicexerciserevsupyourmetabolisminthehoursafterawork out.Areasontoexerciseinthemorning.Thekeyishighintensity. c. Drinkwater.Yourbodyneedswatertoprocesscalories.Evenmildly dehydrated,yourmetslowsdown.Manynutritionalistbelieveitis thesinglemostimportantthingyoucandotoimproveyourhealth. Drink810aday. d. Eatmoreoften.Havingsmallmealsevery34hr.keepsyourmet crankingandyoueatlessateachmeal,unlessitsmental.largefam. 2)Burnmorecaloriesthanyoueat. *Exerciseshouldbeyourbestfriend.Trytoenjoythefeelingofyourbodymoving. Exercisereleasesendorphinsintothebloodstreamthatelevatesyourmood.Itis oneofthebestwaysrelievestressandclearyourmindformeditation. a.Exerciseatleast2houraweek b.Scheduleyourexercisesonothinginterferes c.Activitiesyouenjoyandwithwhomyouenjoyit d.Changesituptosurpriseyourbody e.Avoidcrashdietsthattakeinlessthan1000cals.Starvationmode. *PalatesWeightBearingstrengthening,breathing,&stretching *PowerYogastrengthening,breathing,&stretching *P90XMuscles Swimgreatrepairingworkoutwhenyouhaveinjury

Walkinggreatmethodofexerciseforallages.Lowimpactkeepingyour bodyaligned.Highimpacthipsmovewithstepandlegsbendslightlyto buildmuscleinlegsandarmspumpinsteadofswing. WeightLiftingWeightResistantEspeciallyneededaftertheageof50.As thecartilagedecreasesaroundthebonesasweage,musclecanprotectfrom keepboneonbonemovementandkeepbonesinplaceandbutmostlyit increasesourbonedensity.Butyouwouldwanttostartthen.Easeintoit.2 3timesaweekfor1520min. e.Nevergoaweekwithoutexercising,youhavetostartupagain. f.Liveanactivelifeparkingcar,runupstairs,dontsendyourkids *Itdoesntneedtocostmuch.Wearenotgympeople.Every10yearswehave addedtoourowngym. *Backexercises *Enjoyhowgoodyourbodyfeels. 3)Listentoyourbody.Mychildrenreallygivemeahardtimewiththatphase.We usuallyeatmorethanwereallywantandwearebetteratfeelingtheyuckyfull feelingthanthethatwasjustenoughfeeling.Onespeakslouderthantheother. BookbyDr.BridellcalledtheEatHalfDiet.Itsinteresting.Onewaytodothatiseat slower.IreadanarticleaboutamanwhocomparedtheFrenchandAmerican eatinghabits.HesaidhesatinaFrenchrestaurantinParisandwatchacoupleeata melonandpastrymealfor2hourswhileindeepconversationwhileincontrastit usuallytakesanaverageAmerican4minutestoeataBigMacMeal.Enjoywhatyou eatwhileyouenjoywhoyouarewith.Oneofmynewyearsresolutionswastoeat slowerbutnowIhaveaproblem.Ivegottogetmyboystodothesame.Imthe lastoneatthetableeverynight. Helpingchildrentowanttolivehealthlives A) Teachthemwherefoodcomesfromwithgardensandanimals B) Makeitfun:exerciseandfoodfoodisbeautiful C) Educateyoukidsgreensmoothiegirl OutershellBranmovesthefoodthroughyourbody InnershellGermmanyvitaminsBs InsideEndospermislikeglue *Colorofcheese D)Makeitassessableandbeautiful a.Glassbowlinthefrig b.Buyavarietybutnotallatthesametime c.Havesomethinghealthonthecounterafterschool E)Cutitupsmallerinthedish.Youcanputalotintheywillneverknowabout

*Youngchildren:Youdecidethewhat,when,andwhere,theydecidehowmuchor whethertheyeat.Controlwhatcomesinthehomeatthestore.Itseasierthan sayingnoathome. *Findgoodinformationalsources:WebMD,(vitamins)D&C89,TheSpirit *HereditaryHealthProblems??? 4)BylisteningtotheSpirit,takecareofyourselffirstsoyouwillbeabletocarefor others. Pres.PackersaidOurphysicalbodyistheinstrumentofourspirit.Inthat marvelousrevelation,theWordofWisdom,wearetoldhowtokeepourbodiesfree fromimpuritieswhichmightdull,evendestroythosedelicatephysicalsenseswhich havetodowithspiritualcommunicationswithGod.Ibelievethat.Idontthinkhe isjustreferringtoadditioncausingchemicals.Formeitisastepfarther.Whenwe areconsumedwithweakandbadfeelingbodies,wearenotassensitivetotheSpirit andtheneedsofthosearoundus. D&C29:35NotemporalcommandmentgaveIformycommandmentsareall spiritual.TotheLord,ourbodiesarenotjusttemporaltheyaresoimportantthatHe callsthemtemples.Ourbodiesareholy.Ihaventalwaysappreciatedthatconcept. Whatblessingscometousbylivingthelawsofhealth?Thinkoftemplecovenants. Imthinkingofblessingofcharacter(obedience,selfcontrol,humility,non extravagance,simplicity)andnotjustphysicalstrength. InSection89,theLordpromisesusthatweshallfindwisdomandgreattreasuresof knowledge,evenhiddentreasuresinlivingahealthylife.Ihavereallyenjoyed learningsomeofthesehiddentreasuresasIhavetriednewthingformyselfandfor myfamily.Thereisalwaysmoretolearn.