Relief Society Activity Ideas
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Take Control of Eating for Your Health
Eating for Health -
Knowledge is Power. Below you will read about eating a variety of whole food plants and their nutritious colors that are made up of healthy chemical compounds. These help to fight disease and sickness and provide a basis for your healthy gut microbiome improving a better quality of life and immunity. Listen in on the latest reputable studies and fascinating new research being done. Also find activity ideas, recipes and links provided to create an action plan. Knowledge is great! When put into action, it becomes Power!My Story. I started being the most proactive about my health when I was a mom in my late 20ās. I wanted to take control of my diet and increasing hormonal migraines.Ā Over the years, my health and migraines have negatively affected my life, often reflecting the stage in my life based on my central focus. I consider myself a migraine survivor.Ā That phrase may seem to take away the much earned meaning of being a cancer survivor, and it may hit at the heart for many of us, but, it does offer a glimpse of how difficult it can be to live with migraines as I have.Ā Why do you want to be more healthy?
The Best Cure for Disease and Sickness
As of now, there is no cure for migraines.Ā For many, there is no cure for cancer either. There is also limited help for living with disease and other extremes. However, there is something that each of us can do to decrease the likelihood of being affected by such difficult health problems and can increase survival rates of living with diseases and issues that decrease the quality or longevity of our lives.Nutritionās Dark Matter: The New Science of EatingBBC The Food ProgramI often study the most recent research on health and diet through articles, news and podcasts by specialists and scientists.Ā This post is based off of a BBC podcast on The Food Program. Most of us have heard that we need to āeat a rainbowā and choose a variety of foods and colors in our diets to optimize the benefits we take into our bodies as we eat for our best health.We have also all heard about taking multi vitamins that include what we may not be getting enough of. There are also long aisles full of supplements that are shown to help with specific ailments.Ā This podcast episode takes us deeper into the why we benefit most from eating a variety of whole-food plants and the chemical makeup that is so important to gut health, and therefore, overall health.Eating a variety of plantsEating a variety of chemicals and nutrients with the most benefits. Dark colors will typically supply the highest nutrient density a plant has to offer, having a higher concentration and variety of polyphenols. Berries with seeds offer another dense choice for the best defense chemicals. The saying āthe bitter the betterā is true in terms of healthy properties as well.Eat a Rainbow of ColorsAn easy way to get a variety of plants is to choose to eat a variety of colorful options. Choosing a vegetable or plant of the same kind, but in a different color, will also give different protecting agents in your diet for promoting a variety of healthy compound chemicals that benefit in additional ways. As I taught in my elementary school health class, āEat a rainbowā every day, and itās because different colors offer different advantages.Spinach, Broccoli, Strawberries, Blueberries, Almonds, Pecans, Coconut, Pumpkin Seeds, Sunflower Seeds, Poppy Seeds (in the dressing) and Avocado are all in this saladVitamins and Processed Foods Processed foods and vitamins or supplements are stripped of most of the many important and beneficial food chemicals from the original source of the whole plant. Supplements can give benefit as well but often is degraded and loses its potency in the process and storage. Fiber is lost in processing of these options which is needed for systems related to gut health. Offering the most benefit and advantages for health is eating 30 different whole-food plants in the spectrum of colors, fighting off diseases, improving the immune system, brain function and for whole-body health.Gut MicrobiomesThe newest research for health is in the gut microbiome and in all of the new chemicals being identified in foods. The studies suggest that gut health seems to positively compensate for many inherited DNA deficiencies. You CAN have control over your health regardless if you have inherited genetic challenges.Ā Of course there are other factors in being your healthiest, stronger immunity such as a healthy weight, exercising, limited alcohol use and not smoking, but a great advantage in eating a variety of plant foods has been strongly shown since Covid-19 broke out is related to the healthy gut microbiomes.It is easier than you thinkAdd Mix-InsĀ It's easier than you might think to add more variety of plants in your diet. Start thinking about adding multiple varieties, creating mix-ins or toppings with a blend of seeds, berries and nuts.Ā Add spice mixes to your regular recipes and salads, as well as a mixed vegetable with a few different kinds and colors for the side dish instead of just one vegetable with the main course as the traditional fare.Make your own mixed toppings or snacks or buy some of the great options availableThis nut granola is sooooo good that I had to highlight it separately! I found it on Amazon and Sam's Club and Walmart. As you can see, there's lots of plant sources mixed in one nice package.Important Covid-19 DiscoveriesWithout any doubt, it was discovered through an analysis of thousands of peopleās diets and their gut microbiomes, and the data showed that the top two symptoms of Covid-19 were a loss of smell and taste.Ā That same app which was originally created as a nutrition app, called ZOE, was changed and used to help understand Covid-19.Improve Your ImmunityOne of the main conclusions from this research of millions of people was that the quality of diet was an influence on the severity of Covid; a link between food and health.Ā They looked at all of the factors in the data of the American Gut Project with 11,000 people and identified the highest factor that came up was a diet of 30 different plants per week.Ā Patients faired better with Covid-19 as this top factor and it didnāt matter if a person was vegan, an omnivore, pescetarian or whatever other diet was eaten.The Sweet Spot for Health is eating a diet of a variety of plants, vegetables and fruits including nuts, seeds, herbs and spices, and aiming for 30 different varieties per week. This was the sweet spot for either not developing the sickness or not succumbing to its severity as seen in those who had a limited or poor diet.Create your own topping for salads or cereals or bag it for snacks to eat later.BBC The Food ProgramNutritionās Dark Matter: The New Science of Eating This yearās winner of the Derek Cooper Lifetime Achievement award, scientist Professor Tim Spector explains the latest research into what, how and when we should be eating, from the power of polyphenols to the mysteries of our gut microbiomes. (I do not get a commission for reviewing this amazing episode.)https://www.bbc.co.uk/programmes/m001fvnxCreate Your ActivityPrepare Beforehand:Prepare overnight oats mixture and soak in the refrigerator the night before. Provide the toppings and ingredients that you want to offer for the varieties you want to supply for the activity to be eaten there or for them to take home.Prepare Colorful Toppings in bite sized pieces. Provide a variety of fruits, seeds, nuts and even shredded vegetables and herbs to make unique blends of flavors and a rainbow of colors.Decide On A Story to Tell Tell a story around health to promote a connection to the desire to eat a more healthy diet.Print Beforehand Print paragraphs and sentences from this post for eating a variety of whole-plant foods aiming for 30 different sources each week. Purchase different colors of balloons to represent different colors of plants, vegetables and fruits. Inflate the balloons and insert the papers with information about healthy eating. You may also want to print a copy of the recipe to give out.Attention Activity and LessonBalloon Lesson Attention Activity An attention activity brings the focus on the topic in an interactive way to set up for inclusion with a fun introduction. It can be in addition to a lesson or it can be a part of the lesson. This attention activity does both and it helps to get members moving since that increases blood flow, brain activity and retention, interest and connection to each other š Take turns identifying a plant food in that color of balloon before popping and reading the paper from inside.Provide Tally Sheets. I have created check off charts for myself to help me to keep track as I rotate my goal to eat 30 different plants per week. I have been excited to find that, YES, I can accomplish this when I add a little focus.Ā It is actually quite fun to see the different ways I can include a whole new set of 30 the next week if I do just a little planning!Ā Describe how to use the sheets and pass them out. Choose to use both tally sheets as an option or just one.Scoop overnight oatmeal mixture into cups. Give a cup of prepared oatmeal to each participant for them to add toppings. Challenge all to include an array of colors and ingredients, such as seeds and nuts too, dried berries, coconut, banana chips etc. Emphasize that a variety of different kinds of plants and colors is key to overall health in eating choices. It might be fun to have each person create a name for their personal mixture like "My Blueberry Pie" or "Rainbow Rendition" or Strawberry Surprise".Sooo Yummy! How many plant ingredients? Grains: Oats, Quinoa - Seeds: Chia, Poppy, Flax, Sunflower, Pumpkin - Nuts: Almond, Pecan - Berries: Blueberry, Raspberry - Fruits: Dates, Coconut - Shredded vegetables: Carrots, KaleOvernight Oat Cups RecipeI adjusted a general no-bake, overnight oats recipe to add more variety and healthy ingredients. The base recipe can last up to four days in the refrigerator and also is great from the freezer. There is also a lot a sweetener which you can adjust or add in later when making the individual cups. Jams and preserves also make for a great substitute for sweetener. They are so yummy I might even call it a dessert! This batch makes about 6 cups.Overnight IngredientsRe-use Jam JarsI used specialty ingredients for the overnight oat mixture but this recipe is versatile so don't be afraid to substitute similar ingredients. I encourage experimenting with the ingredients you like.I re-used these jam jars since they make the perfect sized snack or light lunch for me. Mason jars come in many sizes though and can be purchased inexpensively as well.You can also tailor the ingredients to the activity and to any allergies or aversions. The yummy overnight oat cups make for a fun way to be creative and add more whole-food plants to your diet and tally sheets. These combinations are so good. The overnight oat mixture base will last in the refrigerator for up to four days or freeze.Strawberry SaladPB&JBanana Nut BreadOnce again, depending on the occasion you may choose a container in any size or style over another. There are a lot of choices as seen below as well as some quick Amazon links for an activity.Eat 30 Different Whole-Food Plants Each WeekTally Chart for 30 Different PlantsTally-30-Plants-ChartDownloadI suggest finding at least one plant in each category so that you're not getting all of your plants in, let's say, just fruits , because dark green, leafy plants contain amazing benefits that canāt be gotten from a fruit. Likewise, if you just go for all 30 being in the leafy vegetable section, the benefits from a variety of fruits will be lost as well.Ā Research has just gotten going into discovering chemicals in different plants and how they benefit the immune system and fight diseases. For a simpler way to keep track of eating a variety of whole food plants, choose to add up your colors instead with the following tally chart. This is also a great way to include your children and excitement around eating more variety and especially in eating whole-plant foods.Eat A Rainbow of Whole Plant ColorsTally Chart for a Colorful CountI also included my chart for eating a rainbow as it is easy to miss purples and blues which have their own amazing properties and benefits.Ā I encourage us all to strive for more healthy variety in eating a rainbow of plants each week! š„šTally-30-Colors-Sheet1DownloadIdeas for ChildrenHere are some ideas for including more colorful whole plant foods into your children's diets at the non-profit Whole Kids Foundation.
š” Brainstorm
This is just a long list of ideas to brainstorm about for everything to do with activity ideas. These can be for Relief Society weekday activities, Sunday lesson attention activity ideas, birthday gifts, welcome packets, temple trips, playgroup gatherings, ward picnics ... EVERYTHING activity related. Activities organized for Relief Society meetings should focus on the purposes of Relief Society.
Baptisms
Birthdays
Developing Talents
Cards
Gifts
Music
Talks
Cards
Gifts
Relief Society Celebration
Photography
Sewing
Everyone Has Talents
Card Making
Education
Family History
Funerals
BYU Pathways
Local College
Technology Training
First Aid
Finding a Job
Family Search
Indexing
Family History Journal
Family Tree Display
Traditions
Funeral Planning
Appropriate Music
Centerpieces
Outlines
Etiquette
Get-to-know You
Health
Holidays
Pay It Forward Campaign
Games
Walking Group
Play Group
Walk In Your Shoes
Everyone is Needed
Interest Survey
Talents to Share Survey
Healthy Snacks
Walking Group
Fitness Class
Eating Whole Foods
Eat a Rainbow
Mental Health Helps
Gratitude
Sleep Is Important
Christmas
New Year's
Valentine's Day
Easter
Memorial Day
4th of July
Halloween
Thanksgiving
Home
Marriage & Family
Missionary Work
Music In Your Home
Life Hacks
Meal Prep
Clothing Exchange
Home Wares Exchange
Positive Relationships
Parenting
Homeschooling
Haircuts
EFY
Son or Daughter Prep
Senior Mission Prep
Dinner for Elders
Teach with Missionaries
Scriptures
Seasons
Self Reliance
Come Follow Me
Gospel Library
Journal
Church Apps
LDS Tools
Bookmarks
Memes
Spring-Garden-Renewal-Food Storage
Summer-Picnic-Camping-Freezer Jam
Fall-Harvest-Super Sat.-Zucchini Recipes
Winter-Organize-Goals-Grinding Wheat Bread
Budgeting/Deals
Emergency Preparedness
Emergency Car Kits
72-Hour Kits
Estate Planning
Identity Theft Prevent
Frugal Cooking
Gardening
Service
Temple
Teaching
JustServe.org
Nursing Home Visits
Heart Attacks
Hospital Kits
Love one Another
Temple Trips
Is for Everyone
My Covenant Path
Pictures
In the Savior's Way
Lesson Attention Activities
Hand Outs
Participation Ideas
Ward
Wedding
Welcome Members
Picnic
Chili Cook Off
Cookie Exchange
Christmas Evening
Dance/Karaoke
Talent Night
Family History Traditions
Cards
Gifts
Cultural Hall Decor
Temple Etiquette
Member/Non-Member FamiliesWelcome to the Ward
Baptism Welcome
New Move In Packet
Young Women
Visit with Ministers
In Relief Society
Welcoming CommitteeWelcome BabyBaby Quilt
Baby Card
Baby Burp Cloths
Visit New Moms
Connect New Moms
About Me
Hi Sisters! As you can tell, I'm just getting started building this website and I'm so excited to find yet another way to connect with sisters of creativity and to share ideas! I believe that we are all given talents and are especially unique. Heavenly Father loves variety as is shown in the magnificence of all of His creations and the abundant beauty of the earth. I believe He wants us to connect with each other through our talents, gifts and interests.šø Christina Nalen šøWhat Do We Have In Common?Fraternal TwinI have one sibling and I am a fraternal twin.š¤Ā SingerI sang a duet for my 6th grade graduation and was so shy no one could hear me. I participated in every choral group in high school and most of the plays and musicals, later receiving the National School Choral Award my senior year. Iāve performed solos at church and weddings. I have over 50 different music playlistsDrill Team and Dance TeamI was on the Foxborough High School Drill and Dance Team all four years and Captain one year.Executive SecretaryI worked as an executive secretary at Bank of New England and Fleet Bank in Boston.šāļø RunnerI started running when I was a junior in high school tagging along with my Mom (the inspiration). Running became a lifelong joy, running several races (all for the experience as I am like a turtle running in molasses) and two half marathons when we lived in Colorado.Homeschooling MomI homeschooled my four kids for about 10 years, mostly in their elementary grades until we moved to Colorado and then one more year in their older years.š„§ Baker and
Home Cooked Meal Maker
Migraine SurvivalistA home baker because I love desserts and maker of ingredient-rich, home-cooked meals because it tastes better and I am my own migraine dietician out of a drive for health and fewer migraines.š
A Square-Foot
GardenerA gardener because fresh produce is the BEST, the prophet said to plant a garden, it induces lessons learned of rewards in hard work and quality time, and I love nature and the beauty of the earth.Member of the
Church of Jesus Christ
of Latter-day Saints
for over 27 yearsWe both joined the church just after our first was born and we and our first two kids were sealed as a family in the Toronto, Ontario temple.Local Elementary School
Educational AssistantI worked in our local elementary school for over 10 years. I was an in-class teacherās assistant, tutor, the health class teacher, implemented a new program for mental health for learning new tools to manage emotions, a SPED instructor, and received the school district Apple Award, top 3, in one of the last years I was there.Auxiliary Presidency
MemberI served in several presidency callings over the years and had many other amazing stewardships and experiences and personal growth.Camper/Hiker/Biker/
Kayaker/Photographer/
Water Skier/Snow Skier/I love the outdoors and resonate with the feeling that God is in all things beautiful and good.When we decided to move to Wyoming to live a more sustainable life, the kids were grown and mostly on their own. We downsized to our cute cottage on the range. Since then, we have been able to embark on our 7-year dream of building out a camper van š to travel the country. Over the last year and a half, we have traveled while trying out different floor plans and spaces. What a fun hobby Bill and I have created for ourselves, to work on together, and to enjoy as almost empty nesters. Follow my first attempt at a blog. I recently switched to WordPress so I don't have to rely on my programmer husband to make updates. I am slowly adding past posts back in. Here's to happy trails, a good night on the trail and a new chapter in life.š Good Night Trail āØšHave a Good Night on the trail, fellow travelers!Our Camper Van BuildLone Rock, Lake PowellYellowstone National Park