Schedule

Classes

8:50 - 9:30 Matt Mouritsen - living healthy as a teenager.
9:30 - 9:45 Break for food.
9:45 - 10:30 Ruth Hill self esteem and positive body language>

Primary Children: (Senior Primary meet in the rooms by the kitchen, Junior Primary meet in the Primary room)

Rochelle Homer and Carol Hart will direct activities and teach how to be healthy.

Nursery is provided.

Adult Classes: (Choose three) 1st 8:50 - 9:20, 2nd 9:25 - 9:55, 3rd 10 - 10:30

Proteins and Carbohydrates (Lisa Brown and Renee Hansen)

Fats and Sugars - a menace or a help? (Laurel Christensen and Laura Lee Miller)

Vitamins and Minerals - the key to energy (Dale Hansen and Janalyn Holt)

Exercise - it's a good thing! (Gardner Brown and Julie Call)

Weight Management - simpler thjan you think (Lorinda Atwater)

Using your long term food storage (Michael Cole)

Fats, Oils and Sugars

Healthy Recipes

More recipes

Water, Vitamins, Minerals, Antioxidants and Electrolytes are necessary for good health.

What Are Vitamins and Minerals?

Vitamins fall into two categories: fat soluble and water soluble. The fat-soluble vitamins — A, D, E, and K — dissolve in fat and can be stored in your body. The water-soluble vitamins — C and the B-complex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate) — need to dissolve in water before your body can absorb them. Because of this, your body can't store these vitamins. Any vitamin C or B that your body doesn't use as it passes through your system is lost (mostly when you pee). So you need a fresh supply of these vitamins every day.

Whereas vitamins are organic substances (made by plants or animals), minerals are inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Other minerals like chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because you only need very small amounts of them each day.

Maintaining Healthy Skin

Teen Mineral Chart

Weight Management

      •Blood Pressure – less than 120/80. High blood pressure damages the blood vessels leading to heart attack, stroke, and many other illnesses
      •Cholesterol – HDL (healthy cholesterol) higher than 40, LDL (lousy cholesterol) lower than 100. High LDL cholesterol leads to plaque build up in the blood vessels leading to heart attack, stroke and many other illnesses, as well as increasing inflammation in the blood which, among other things, reduces the effectiveness of insulin
      •Blood Sugar – lower than 100. High blood sugar indicates low effectiveness of insulin to deliver sugar (glucose) into our cells giving us energy.
      •C-reactive protein (a measure of damaging inflammation in the blood) less than 1
        Inflammation in the blood increases insulin resistance, can damage cell’s DNA leading to cancer, overloads the immune system.
      •Waist measurement – women, less than 32”; men, less than 37” The waist measurement determines the amount of damaging belly fat. Belly fat increases blood pressure, LDL cholesterol and stresses the liver.

If you decide that losing some weight would help you be healthier (it’s not about being thin, it’s about being healthy!) follow the Word of Wisdom, D&C 89.

      * Fruits and vegetables, herbs (also including nuts, and oils extracted from vegetables, nuts, and seeds, and natural, less refined sugars such as honey, molasses and brown sugar)
      * Whole grains
      * Meats, preferably lean, in moderation (also including animal products like eggs [in moderation] and dairy [low fat or non fat] ).

Refined products such as white flour, white sugar, quick cooking rice, oats, and pasta spike the blood sugar for a short amount of time leaving you hungry and under-nourished. High fructose corn syrup and hydrogenated fats (trans fats) are man-made and not recognized or metabolized by the body and will be stored as fat.

Heavenly Father engineered and created the masterpiece that is our body. He also created the foods that will make these bodies function at their optimum level. Eating the right foods will stimulate the appetite suppressing substances in our bodies. Eating the wrong foods (man-created foods) stimulate the appetite stimulating substances keeping us hungry, under nourished, and wanting to eat more of the wrong foods.

     * Eat breakfast (the metabolism lowers by 40% overnight!) consisting of high quality protein, fruit (preferably whole, not just juice [try to not drink your calories] ), whole grains. People who eat breakfast eat up to 300 calories less during the day.
     * On a scale of 1-10 (1 being starving, 10 being stuffed) stay at 5 as much as possible. Eat when at a 4 (approx every 3-4 hrs) a quantity of quality food to bring you to a 6. If you need a snack, make it quality, nourishing food, not junk!
     * Keeping a food journal can be helpful. Record what you eat, when (time), why (were you really hungry or just bored, tired, stressed, etc), how much (work towards reducing portions), rate yourself on the hunger scale before and 20 min after you ate (it takes at least 20 min for your brain to register how much you’ve eaten).
     * Don’t eat within two hrs of going to bed, don’t eat in front of the TV.
     * Get 7-8 hrs of sleep at night (this stimulates serotonin – a “feel good” appetite suppressant) Losing weight will also help the quality of your sleep.
     * Exercise at least 30 min a day (doesn’t have to be all at once).
     * Be prepared for slip-ups. Repent and do better.
     * See mypyramid.gov for excellent info and helps on improving health through diet.

Mayo clinic Weight Management Basics link

Using your long term storage

Wheat and other grains as well as beans and sprouts will provide a minimum food intake for survival. A flaker for grains will help turn raw grains into more easily edible foods. A simple stove made from a can, toilet paper, and rubbing alcohol can provide heat and a stove for cooking. While we may not store what we eat ech day for our long term emergency preparedness, we can work grains, beans and other items into our regular diet. Home prepared hot cereals, bread, sprouts, etc will help us understand preparation and enjoyment of "made from scratch" foods.

Storage

"The bucket Lady"

Notes from cooking classes at Kitchen Kneads in Ogden, Utah.

Click here for a summary of basic preparedness principles.