Week 4 Focus- Food Guide Pyramid

The Diabetes Food Pyramid is another meal planning option that some people use. We’ve all been struggling under the weight of the USDA Food Pyramid, especially where our family seems to struggle with gluten intolerance and hypoglycemia. This is definitely a better option for our family.
The Diabetes Food Pyramid is a little different than the USDA Food Guide Pyramid because it groups foods based on their carbohydrate and protein content instead of their classification as a food. To have about the same carbohydrate content in each serving, the portion sizes are a little different too. For example: you will find potatoes and other starchy vegetables in the grains, beans and starchy vegetables group instead of the vegetables group. This is a good option for those of us who have different degrees of gluten intolerance. Cheese is in the meat group instead of the milk group. But we can also use it in the milk group if you are like me, and don’t like yogurt, cottage cheese and the like.
A serving of pasta or rice is 1/3 cup in the Diabetes Food Pyramid and ½ cup in the USDA pyramid. Fruit juice is ½ cup in the Diabetes Food Pyramid and ¾ cup in the USDA pyramid. This difference is to make the carbohydrate about the same in all the servings listed.
Servings: The Diabetes Pyramid gives a range of servings. If you follow the minimum number of servings in each group, you would eat about 1600 calories and if you eat at the upper end of the range, it would be about 2800 calories. Most women would eat at the lower end of the range and many men would eat in the middle to high end of the range if they are very active.

It is OK to adjust the pyramid to what works for your family's health. We would encourage as many fruits and vegetables and definitely different varieties and colors. I remember growing up we had a green vegetable and an orange or yellow vegetable with each meal plus potatoes or a starch. If we color balance our meals, we will be giving our family the vitamins that they need. Color doesn’t only play a role in the presentation of a meal but also in the health benefits.
This week our focus is on eating healthy and being more aware of what we take into our bodies. A food pyramid and tracking that pyramid gives us an idea of where we are at.
We encourage menu planning as a way of seeing to it that we have food on hand for nutritious meals and snacks. We have posted a link to a food pyramid for children (not diabetic) plus a menu planning page that also allows you to track your food groups. The chart works for both adult and child. These can be laminated and used with a dry erase marker. We hope this makes healthy eating a little easier than with the USDA pyramid. There are different pyramids out there for different lifestyles. I thought this one to be the best one that I could find.

http://betterkidcare.psu.edu/AngelUnits/OneHour/Eating/LittlePyr.pdf

FOOD PYRAMID GUIDE:
Grains and Starches
At the base of the pyramid are bread, cereal, rice, and pasta. These foods contain mostly carbohydrates. The foods in this group are made mostly of grains, such as wheat, rye, and oats. Starchy vegetables like potatoes, peas, and corn also belong to this group, along with dry beans such as black eyed peas and pinto beans. Starchy vegetables and beans are in this group because they have about as much carbohydrate in one serving as a slice of bread. So, you should count them as carbohydrates for your meal plan.
Choose 6-11 servings per day. Remember, not many people would eat the maximum number of servings. Most people are toward the lower end of the range.
Serving sizes are:
1 slice of bread
1/4 of a bagel (1 ounce)
1/2 an English muffin or pita bread
1-6 in tortilla
3/4 cup dry cereal
1/2 cup cooked cereal
1/2 cup potato, yam, peas, corn, or cooked beans
1 cup winter squash
1/3 cup of rice or pasta

Vegetables
All vegetables are naturally low in fat and good choices to include often in your meals or have them as a low calorie snack. Vegetables are full of vitamins, minerals and fiber. This group includes spinach, chicory, sorrel, Swiss chard, broccoli, cabbage, bok choy, brussels sprouts, cauliflower, and kale, carrots, tomatoes, cucumbers, and lettuce.
Starchy vegetables such as potatoes, corn, peas, and lima beans are counted in the starch and grain group for diabetes meal planning.
Choose at least 3-5 servings per day.
A serving is:
1 cup raw
½ cup cooked

Fruits
The next layer of the pyramid is fruits, which also contain carbohydrates. They have plenty of vitamins, minerals, and fiber. This group includes blackberries, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, apricots, and grapes.
Choose 2-4 servings per day
A serving is:
1/2 cup canned fruit
1 small fresh fruit
2 Tbsp dried fruit
1 cup of melon or raspberries
1 1/4 cup of whole strawberries

Milk and Dairy
Milk products contain a lot of protein and calcium as well as many other vitamins. Choose non-fat or low-fat dairy products for the great taste and nutrition without the saturated fat.
Choose 2-3 servings per day
A serving is:
1 cup non-fat or low-fat milk
1 cup of yogurt
1 oz cheese
¼ cup cottage cheese

Meat and Meat Substitutes
The meat group includes beef, chicken, turkey, fish, eggs, tofu, dried beans, cheese, cottage cheese and peanut butter. Meat and meat substitutes are great sources of protein and many vitamins and minerals. Choose from lean meats, poultry and fish and cut all the visible fat off meat. Keep your portion sizes small. Three ounces is about the size of a deck of cards. You only need 4-6 ounces for the whole day.
Choose 4-6 oz per day . This would only amount to about 2 servings a day.
1/4 cup cottage cheese
1 egg
1 Tbsp peanut butter

Fats, Sweets, and Alcohol
Things like potato chips, candy, cookies, cakes, crackers, and fried foods contain a lot of fat or sugar. They aren't as nutritious as vegetables or grains. Keep your servings small and save them for a special treat.
Serving sizes include:
1/2 cup ice cream
1 small cupcake or muffin
2 small cookies

Week 3 Focus - Physical Endurance

Exercise has been proven to enhance life in multiple ways, from fighting chronic disease, to improving your mood and energy level, to managing weight, even promoting better sleep. It is important as you begin an exercise program to have specific goals in mind. Before you begin, it is helpful to think about what results you want to achieve, then you can gear your exercise program toward attaining your desired results.

“The goal is not only muscular fitness, but fitness of all the oxygen-carrying systems of the body—the lungs, the heart, and the blood vessels. When these areas are fit, then we have what is referred to as ‘endurance fitness’.
Emotional and physical endurance are inseparable. So-called physical fatigue can destroy personality, shorten the concentration span, and make us impatient, unable to focus on the problems at hand and incapable of expressing love, kindness, and inspiration to those we serve.
Competent medical research has shown that endurance is purely a matter of oxygen consumption, and vigorous exercise is the only way we can keep our oxygen-carrying machinery functioning at a proper level."
www.lds.org

Keeping Physically Fit

by Clarence F. Robison

We are breaking the concept of physical endurance down into 3 categories.

These categories are:

Cardiovascular/Aerobic

Strength

Flexibility/Relaxation

Each category is an essential component in differing degrees, depending on the individual, of a successful exercise program and ultimately a better me, and a better you.

Cardiovascular/Aerobic
Activities that develop increased oxygen transportation and utilization are sometimes referred to as aerobic exercises. The word aerobic means “with oxygen” and indicates that the energy produced to do the work utilizes an oxygen system. By increasing the capacity of our aerobic system, we become much more efficient.
Aerobic exercises produce a positive effect on many of the systems of the body such as the heart, lungs, muscles, and the circulatory and endocrine systems. The body increases its capacity to bring in oxygen, transport the oxygen to the necessary areas of the body, and then use the oxygen to produce energy to do work.
Aerobic or cardiovascular activities are where the exceptional calorie burning happens. All aerobic activities are not created equal, though. One pound of body fat is the equivalent of approximately 3500 calories. Power walking (4.5 mph) burns about 6 calories per minute. So in about 540 minutes, 1 pound is lost. Walking at 2 mph burns only 3 calories per minute, so it takes 1080 minutes to lose the same pound. Checking out the calorie expenditure of different activities can be helpful and informative. Search “calorie expenditure chart” online to find a system that works best for you to track your progress. (I use fitday.com.)

Strength
Strength training is important in overall body performance, not only for athletes, but also for people engaging in ordinary daily activities like walking, lifting, sitting, and running. The overall efficiency of the body depends upon the condition of the large muscles of your legs, arms, and trunk, especially the abdominal and back muscles. Adequate strength levels are imperative. If all else remains equal, an increase in strength will contribute to an improvement in the performance of the human body.

‘The biggest myth about strength training is that it makes women bulk up. It’s really unfortunate that so many women believe this misconception because strength training is the secret to burning more calories and losing weight faster. Remember, muscle speeds up your metabolism and burns fat.
So the more muscle you have, the more calories you burn, even when you’re just sitting still. If you lose weight without doing strength-training exercises, you’re likely losing muscle along with fat. With less muscle, you’re actually slowing down your metabolism. Keep in mind that while muscle is heavier than fat, it is also more compact; it takes up less space, and thus so will you.
As you develop muscle you will instantly notice that your clothes are not as snug, even if the number on the scale hasn’t yet budged.'
Lifescript, Healthy Living for Women


Flexibility and Relaxation
Sedentary living habits in our world today are major contributors to the loss of flexibility. Inactivity causes muscles and connective tissue to lose extensibility and contributes to decreased flexibility. As basic stretching has evolved into what is currently known as 'flexibility training', the health benefits of stretching have transformed as well. Flexibility training is an essential component to a full-workout program because it increases range of motion, improves circulation and promotes better posture. Regular flexibility workouts can also reduce tension and relieve stress. Plus, stretching just feels good, which is as good for our psyche as it is for our bodies.

'Yoga is a low-impact way to exercise the mind and body, with the goal to achieve harmony with the self. A newer version of yoga, Pilates, has similar methods and poses. The benefits of yoga and Pilates are similar to each other. Pilates and yoga benefit the mind, body, and spirit by increasing blood flow and oxygen, as well as using motion to massage internal body components.
The different positions in yoga benefit the joints of the body that are rarely exercised in everyday life. This increases flexibility through specific stances and positions combined with breathing exercises. Yoga increases lubrication within the joints and tendons by helping the body flex these areas and increase blood flow to rarely used joints and tendons within the body. This can drastically improve the flexibility of the body. Similarly, Pilates uses poises to train joints to move in smooth and continuous motions, which improves the blood flow to these joints and thus increases lubrication for better joint, ligament and tendon movement.
Yoga uses a whole-body approach that stimulates the internal organs of the body. This is rare in cardio and body building exercises, because many organs of the body are not stimulated through basic exercising. Yoga uses movements that specifically target internal organs, such as the lungs, pancreas and stomach, to increase blood flow and oxygen. These are the main components used for cellular regeneration and growth. The benefits of yoga also include detoxification of the internal organs through increasing blood and oxygen to these areas. By holding a specific organ-related position during a yoga exercise, one can help regenerate and stimulate internal organs.
Yoga and Pilates both allow for deep breathing and succinct movements that cause a meditative state. This is a way to have inner quiet and peace. Yoga utilizes both breathing and motion to induce inner awareness on a psychological level. Yoga also benefits with increased oxygen and blood flow which help develop brain functions, and thus increase mental awareness.
Yoga reduces tension and allows for a person to have time with their thoughts. As a low impact exercise, yoga helps free the mind from nervousness and confusion. It induces a quiet, meditative state that relieves the internal pressures that are felt when there is too much commotion and not enough inner silence.
Lifescript, Healthy Living for Women


So this week…Let’s get moving!
“The systems of the body all require oxygen and energy, but the main furnace that burns this fuel is the muscles of the body. When we are physically inactive, energy-giving calories are stored for future use as fat tissue, and the other systems of the body now have to carry this burden and nourish and feed these millions of extra cells. When the General Authorities advise that we store, for future use, one year’s supply of food, it is not intended that we carry the accumulation with us wherever we go.
A good exercise program can bring about a physical rehabilitation. Greater than this can be a personality rehabilitation. With this comes a new lease on life, with an improved self-image and the ability to relax and live more freely with everyday problems and stresses. These are not mere speculation; they are scientifically proven facts with predictable results.”
Keeping Physically Fit
Clarence F. Robison

Week Two Focus: Water
I’ve spent a lot of time researching this subject and have gleaned and learned so much. There’s a lot of information here, but I hope you will take the time to read through it all. You’ll be amazed at what water can do for us physically and emotionally.
Socrates is credited to have said, "Water brings life; life needs water." How right he was. Every function of the body is dependent in some way upon water. Hormones, nutrients, brain and neurotransmitters all need water for the manufacture, transportation, and utilization of nutrients in every cell, organ, and system. Without food most of us would perish in approximately 50 days if we have adequate water. Without water we might make it 10 days or so; that's about it. Only our need for air outranks water. Our bodies need a continuous supply of pure water to maintain the delicate balance which sustains life. By weight our body is about 72% water, another 8% is a combination of chemical compounds, and the remaining 20% is bone and solid tissue. Our blood is approximately 90% water. Our brains consist of 85% water. Water is vitally important to our well-being. Since our bodies are primarily water, it only makes sense that how much water we consume will have a very dramatic impact on our overall state of health.
Every healing and life-giving process that happens in our body needs water!
Dad and I recently watched a lecture on this very subject in which the doctor said that our bodies eliminate at least 2 quarts of fluid each day and it is vital that we replace that fluid so that our bodies can function as they were designed to. We alone are responsible to replace what is lost. The water you drink literally becomes you.
Water has numerous roles that it plays in our bodily functions:
1. Solvent: In chemistry water is known as the universal solvent; in the body it serves the same role. It provides the basis for all the body's chemical processes.
2. Transportation: Water circulates throughout the body as blood, lymph, cerebral spinal fluid, etc. In these fluids, nutrients like oxygen, vitamins, and minerals flow to the cells while waste products are carried away in water-based fluids.
3. Regulation of Temperature and pH: When the body temperature rises due to exercise or other exertion water is lost as sweat this serves as a coolant to the body. Water also helps the body maintain delicate pH balances. The blood absolutely needs to be maintained at a pH between 7.3 and 7.4.
4. Volume and Mass: Water helps to give cells shape by providing the fluid for extracellular fluids (the fluid between cells) and intracellular fluids (fluid within the cell). The intracellular fluid accounts for approximately 40% of the total body weight.
5. Lubrication: Water acts as a lubricant in a number of different ways. For example, in a joint it forms synovial fluid; in the lungs it helps with breathing by forming surfactant.

As you can see, every process in our body takes place in a water medium. It aids in digestion and absorption of food, regulates body temperature and blood circulation, carries nutrients and oxygen to cells, and removes toxins and other wastes. This ‘body water’ also cushions joints, and protects tissues and organs, including the spinal cord, from shock and damage. On the other hand the lack of water can be the cause of many ailments. Chronic dehydration may cause certain problems for the body, including hypertension, asthma, allergies, and headaches. Most people don’t drink enough water. The body responds to this deficiency in a variety of ways, which we frequently see as illnesses. Ongoing dehydration may cause actual disease as the body struggles to maintain itself with insufficient water.
Here a few ways in which water affects our health:
Metabolism: Water is the medium for various enzymatic and chemical reactions in the body. It moves nutrients, hormones, antibodies, and oxygen through the blood stream and lymphatic system. The proteins and enzymes of the body function more efficiently in solutions of lower viscosity. (Water flows easily.) Water is the solvent of the body, and it regulates all functions, including the activity of everything it dissolves and circulates.
Weight Loss: Among its other benefits, water plays a major role in weight loss. Since water contains no calories, it can serve as an appetite suppressant, and help the body metabolize stored fat, it may possibly one of the most significant factors in losing weight. Also drinking more water helps to reduce water retention by stimulating your kidneys. Dehydration leads to excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity, joint and muscle soreness, and water retention. Water works to keep muscles and skin toned.
Digestive System: The digestion of solid foods depends on the presence of a lot of water. Acids and enzymes in the stomach break the food down into a homogenized fluid state which can pass into the intestine for the next phase of digestion. An acid stomach will respond to hydration. Constipation is a frequent symptom of dehydration. Many stomach problems and especially heartburn will usually decrease with increased water intake. Water eliminates toxins and waste from the body.
Kidneys: The kidneys remove wastes such as uric acid, urea, and lactic acid, all of which must be dissolved in water. When there isn’t sufficient water, those wastes are not effectively removed, which may result in damage to the kidneys.
Joints: Water lubricates our joints. The cartilage tissues found at the ends of the long bones and between the vertebrae of the spine hold a lot of water, which serves as a lubricant during the movement of the joint. When the cartilage is well hydrated, the two opposing surfaces glide freely and friction damage is minimal. If the cartilage is dehydrated, the rate of abrasive damage is increased, resulting in joint deterioration and pain. The actively growing blood cells in the bone marrow take priority over the cartilage for the available water that goes through the bone structure.
Back: 75% of the upper body weight is supported by the water volume that is stored in the spinal disc core. 25% is supported by the fibrous materials around the disc. The spinal joints are dependent on different hydraulic properties of water which is stored in the disc core. Back pain is frequently alleviated with hydration.
The Brain: Brain tissue is 85% water. Although the brain is only 1/50th of the body weight, it uses 1/20th of the blood supply. With dehydration, the level of energy generation in the brain is decreased. Depression and chronic fatigue syndrome are frequently results of dehydration. Dehydration plays a part in bringing on migraines. Dehydration also plays a role in stress. Have you ever experienced brain fog?
Breathing: We even need water to breathe!! As we take in oxygen and excrete CO2, our lungs must be moistened by water. We actually lose a significant amount of water each day just by exhaling. Asthma is oft times relieved when water intake is increased. Histamine plays a key role in regulating the way the body uses and distributes water and helps control the body’s defense mechanisms.
Because we have asthma and allergies in our family I spent some time studying Histamine and its relationship to water. This is what I found out:
“The Histamine Water Rationing System”
"All life began in water; even the developing fetus is surrounded by water. When the body is deprived of water, a water rationing system takes effect. Histamine, a neurotransmitter becomes active and redistributes water throughout the body.
The order of circulatory priority is the:
1st - Brain,
2nd - Lungs,
3rd - Liver,
4th - Kidneys,
5th - Glands,
6th - Muscles, bones and skin.
In that order.
During periods of dehydration, histamine insures that these vital organs have enough water to function properly. If enough water is not supplied, it must be taken from within the body. Chronic dehydration can cause histamine to become excessively active. This may result in symptoms that may be mistaken for other disorders such as:
• Allergies,
• Asthma,
• Dyspepsia,
• Colitis,
• Constipation,
• Rheumatoid arthritis, and
• Chronic pains in various parts of the body such as migraine headaches.
Nutrition Info: Dangers of Chronic Dehydration by Albert Grazia, M.S., N.D.

"A large amount of water is normally lost from the lungs as water vapor through expired air. Histamine, which also controls bronchial muscle contractions, may attempt to restrict water loss through expiration by constricting the bronchial muscles."
Nutrition Info: Dangers of Chronic Dehydration by Albert Grazia, M.S., N.D.

As allergy season fast approaches I’m ready to put this to the test!!!
Last year I bought and read a book by a medical doctor by the name of Batmanghelidj, “Your Body’s Many Cries for Water” It was a very thought provoking book. I’d recommend you reading it.
NOTE: Just because the substance you drink contains water it does not take the place of plain water. Once the chemical structure is altered, such as in hot drinks, juice, or soft drinks, the water loses its ability to be used in its vital roles. Some of these drinks counteract the positive effects of the added water. Caffeinated drinks stimulate the adrenal glands and act as diuretics, robbing the body of necessary water. Soft drinks contain phosphorus which can lead to the depletion of bone calcium. These drinks tax the body more than they cleanse it. So these do not count toward your daily intake of water.

A Better Me, A Better You
Week One
Focus: The Bodometer
Many of the ideas here have been adapted from the book ‘Thin Within,’ by Judy Halliday RN and Arthur Halliday MD. We have made a few modifications.
The Bodometer is all about conscious eating. This is not a diet and there are no laws of what you can and can’t eat. What we have here, are keys that if followed, can lead to better health. If you happen to lose weight along the way, that would be an added bonus.
When we sit to eat, we thank Heavenly Father for our food and ask Him to bless it, and then we snarf it down giving no more thought to the wondrous blessing of having had so much given to us. If we were truly thankful we would be more mindful of the blessing of food in our lives and less likely to abuse the use of it. As I would always say to my children, “Think of the starving children in Africa.”
Keys to conscious eating:
1. Eat only when your body is hungry.
This principle is at the heart of becoming aware of your body and what it needs. Most of us eat much more food than what our bodies need to function efficiently. Much of our over eating occurs when we aren’t even hungry. We need to eat when we are hungry and stop when we are not. It is also important to remember that we NEED to eat when we are hungry. That is as important as not eating until you are hungry. If you need to be hungry at mealtime, so as to eat with your family, make sure that you watch carefully what you are eating between meals. You need to be at a 0 on the hunger scale before you eat. This week begin to listen to the God given cue of hunger and respond accordingly.
2. Eat in a calm environment.
Before those with little children come unglued, let’s look at this a little closer. A chaotic environment can produce chaotic eating. We’ve all been there. For those with no children at home or older children, reducing distractions is possible so that we can eat in a calm environment. Those with little children can practice being calm in spite of the distractions. If a calm environment is not possible at mealtime, it is possible to develop an inner calm. Remaining calm in the midst of chaos is a great goal for all of us whether there be little children or not. If our mind is elsewhere or we are distracted, we do not enjoy our food, and we find ourselves going back for seconds because we were not present the first time around.
3. Eat when sitting down.
Americans are famous for eating on the run, and much of our unconscious or mindless eating is done while driving. If you eat on the run or while standing at the kitchen counter, you aren’t fully focused on the food or enjoying present time eating. When this happens, you may hear yourself saying, “I haven’t had a thing to eat all day. If you sit down and take time to focus on giving your body the fuel it needs to function efficiently, your mind will record the fact that you have eaten. Often in our hurry-on-the-go lifestyles not only do our hearts and minds feel depleted, our bodies do also.
4. Eat when your mind and body are relaxed.
Invite the one who said, “Peace be still”, to dine with you.
5. Eat and drink the food and beverages your body enjoys.
This is not a diet. It is a known fact, that as people eat with freedom, they tend to make wiser and healthier food choices. When people strive to adhere to a strict diet, most often they have to deny themselves what they love to eat. This results in misery and a stronger attraction to the forbidden food. You will however be encouraged to eat healthy most of the time and to use the food pyramid to which there is a link on this blog. You will also be encouraged to eat within the parameters of empty and satisfied as shown on the Hunger Scale at the end. Too often we get caught up in thinking we are ‘good’ or ‘bad’ based on what we eat. Remember that food can’t cleanse the heart no matter how little fat or how much fiber it contains. There are no forbidden foods. (Unless you have an allergy to one.) However, remember, “Everything is permissible to me, but not everything is beneficial.”
6. Pay attention to the food while eating.
As you do this you will enjoy mealtime and be ‘less likely’ to snarf it down while giving it no thought at all, and you will be ‘more likely’ to be grateful for the bounties that the Lord has given you.
7. Eat Slowly.
There are many health benefits to this key as well as to all the other keys. As we chew our food longer our digestive systems respond favorably, and can do the job better that they were designed to do.
8. Stop before your body is full.
If you are looking to lose weight this would be the key. We or at least I have trained myself to stop when I am full. I think that for most people this key maybe the hardest. We often think that if we are not full we are not done. We need to train ourselves to stop at a place of comfort before our bodies are ‘full’ or ‘stuffed’.

10 _______________Stuffed
9
8
7 ________________Full
6
5 ________________Satisfied
4
3
2
1
0 ________________Hungry
If you eat between 5 and 10 you gain weight. If you eat between 3 and 7 you maintain weight.
If you eat between 0 and 5 you release weight. We don’t want to lose weight. When we lose something we hope find it again.
Our goal is to stay within the parameters of 0 and 5.
Keep in mind that these are keys to having a healthy body. They are not rules. They are meant only to be tools to serve you. Every one of these keys or tools has health benefits attached to them. For the next 12 weeks we encourage you to give these tools a test run. Our goal is to have a healthy body and spirit and to show respect to both. We feel that by so doing, we show Heavenly Father in both word and deed that we are truly grateful for these wonderful bodies that we have been blessed with, and that we are grateful for all of the bounties that He bestows upon us each day for our physical and spiritual well-being.

Introduction

Welcome to an enlightening personal journey. Our primary goal is to move closer to becoming Christlike and to glorify the Father in body, soul, and spirit. This 12 week challenge is designed to help us make the necessary changes in our lives to achieve that goal. In Proverbs 29:13 we read, “Where there is no vision the people perish.”
When we begin to see that the Father in His infinite love for us, created each one of us uniquely and very specifically, we begin to develop an appreciation for our own bodies.
“Know ye not that ye are a temple of God, and that the spirit of God dwelleth within you?
If any man defileth the temple of God, him shall God destroy; for the temple of God is Holy, which temple ye are.” 1 Cor 3:16-17
Pray for success as you make necessary changes in your lives and in your own personal temple. All of the Lord’s temples are cleaned out and refurbished once a year. Perhaps this is a good time for us to evaluate and make the necessary changes in our own temples and to create an environment in our homes where the spirit of the Lord can dwell. Inscribed on the walls to each temple are the words, ‘Holiness to the Lord.’ It is possible to have these words inscribed in our hearts. It is important to invite the Lord to be a part of your journey because, “Except the Lord build the house, they labor in vain that build it.” Ps. 127:1
We will start on May 10th and continue for 12 weeks. The program has been designed so that we may accumulate points. Each participant will contribute to the booty, and at the end of the 12 weeks the winner will recieve it all. We recognize that everyone is a winner but some of us need extra motivation to do the very best that we can. What you contribute can be a talent, time, a book, a gift card, or anything you can think of that the winner might enjoy. If you decide to play, make your acceptance on the blog and declare whatever you intend to put into the booty. Each week check in on the blog, and read the focus for the week. If you get 100% on the focus for the week you get an extra 5 points.
Here are some requirements to remember that we didn’t put on the chart, if you want the points:
Exercise (30 minutes of any kind: yoga, walking, strength training, aerobics, even stretching)
Food pyramid (This is a worksheet checklist found at mypyramid.gov . We’ve linked to it from the blog. To receive the point, you must be right on target in each of the food group areas. Idea: Print out the worksheet and laminate it or put it in a page protector, then use a dry erase marker daily) Also on the blog is a link to foodapedia. A search on this site will tell you what catagories the food you eat fits in to.
Water (8 glasses for adults, 6 for young adults)
Vitamins (Multi)
Sleep (At least 7 hours)
Scriptures (At least 30 minutes.)
Prayer (At least twice a day. Family prayer can be one. Pray for success as you try to implement this program.)
Service (Have I done any good in the world today. Have I helped anyone in need? Have I cheered up the sad and made someone feel glad? A smile, a kind word, a phone call, a listening ear, these can be simple acts of service that will brighten another’s day.)
Journal (Sometimes a paragraph is all that is needed. On a bad day a sentence will suffice.)
De-clutter (Anything, a drawer, a cupboard, under a bed, a closet. At least 15 minutes to get a point. If it takes all week to finish a project that’s OK.)
Home & Garden (Anything that beautifies your home or yard. Housework of any kind counts. At least 30 minutes is required to get a point.)
Creativity (This includes hobbies. Sewing, knitting, photography, scrapbooking, organizing, decorating, ect. Start a project. Create something. There’s unorganized matter all around us.)
Addiction Recovery (Complete one step a week)
Temple experience (Attend the temple. Family History. Indexing. Start your life history or your children’s. Scrapbook. Start organizing your history.)

We suggest that you print out the charts and the addiction recovery program and anything else you want, and keep them in a binder so that you can track your progress. Hope you’ll join us on the journey.