Mormon Life - Fitness tag

Take Back Beauty

Tue, 20 Mar 2012 00:02:00 -0600

by Lexie and Lindsay Kite
source: MormonLife.com

Mormon Life says: We know women are capable of much more than being looked at. These are our strategies for taking back beauty and teaching girls and women everywhere how to be confident in their God-given loveliness.

We are 26-year-old twins finishing up the last leg of our PhDs studying how women are represented in media. Our nonprofit work, Beauty Redefined, is all about rethinking our ideas of “beautiful” and “healthy” that we’ve likely learned from profit-driven media that thrives off female insecurity. We believe it so much we got that message up on billboards and sticky notes we send across the world! We know our bodies are gifts from a Heavenly Father who loves us and knows what we are capable of becoming. Below are several research-driven strategies we can use to recognize and reject harmful messages about female bodies and then redefine “beauty” for ourselves in much more worthwhile ways.

Stop Negative Self-Talk: Too many girls and women have a constant script of mean thoughts about themselves running through their minds. That kind of negativity is not motivational or inspirational. In fact, it tends to show up on the outside. Recent studies show us that girls who don’t like their bodies become more sedentary over time and pay less attention to having a healthy diet. And that makes sense. If you think you’re gross and worthless, why would you take care of yourself?

Think Nice Thoughts Instead: On the flipside of the last study, research has found that girls who feel good about themselves, regardless of their weight, are more likely to be physically active and eat healthy. They are less likely to gain unnecessary weight and they make healthy lifestyle choices way into the future. Remember that what we THINK about our bodies has a strong connection to how we TREAT our bodies.

Unreal Ideals: Remember it is reasonable to assume no image we ever see of a woman in media has gone un-manipulated. As early as 1991, a media industry insider referred to the digital alteration of women as a “retouching epidemic.” And today magazine editors refer to airbrushing as an industry standard. Plus, vertical film stretching to make women appear taller and thinner is a common technique, as are filtered lenses on cameras and soft lighting, which do away with wrinkles, pores, and other so-called “blemishes.” Remember, even the ideally beautiful celebrities don’t fit the ideals!

Go on a Media Fast: Choose a day, a week, a month, or longer to steer clear of as much media as you can. That way, you can see how your life is different without all those messages and images, and when you return to viewing and reading popular media, you will be more sensitive to the messages that hurt you and those that are unrealistic.

Fight for Fitness: You can choose anything you want to work toward, whether that is running a mile in a set time, doing a certain number of push-ups or sit-ups, etc. When you set a fitness goal and work toward it, you will find you spend less time thinking about the way your body LOOKS and more time focusing on what it can DO. Reminding ourselves and encouraging others to engage in physical activity as a means for improving physical and mental health, rather than a strategy for achieving unattainable beauty ideals, is vital.

The Power of Kindness: Choose to compliment the girls and women in your life for character traits, actions, or talents you admire about them. When we choose to only acknowledge each other’s appearance, we reduce ourselves to our bodies. Females are capable of so much more! The compliments that stick with you for a lifetime are those that acknowledge your valuable qualities, like a good attitude, selflessness, talents, honesty and so much more that has nothing to do with a cute outfit or pretty hair.

Object to Objectification: Girls and women exposed to sexually objectifying messages (which are inescapable in today’s media landscape), prove to experience body hatred, learn to primarily view and value themselves for their outward appearance and actually endorse objectifying images in the future. And a particularly scary fact is that research proves these harmful messages leave females preoccupied with their physical appearance, which then hurts their performance in school (including mathematics, logical reasoning, spatial skills) and athletic activities. Yikes.

Redefining Healthy: Getting back to reality involves figuring out what “health” really means – and it’s not what media shows us. For-profit media like fitness magazines or TV shows would have us believe health and fitness are all about what we look like, and any doctor can tell us that simply isn’t true. Talk to a doctor or other health specialist to figure out what healthy really means for you individually. Work with them to set healthy goals for yourself that aren’t based off profit-driven beauty ideals.

Be Critical of Media, Not Yourself or Others: While the U.S. is the No. 1 producer and exporter of media, we are also the only industrialized country in the world without some form of media literacy in public school curriculum. We need to feel an obligation to put media under closer inspection for the influence it has in our lives. Next time you are flipping through a magazine or watching a movie, train yourself to ask important questions about what you see. If you don’t like the answers you find, remember you can turn away from the messages that hurt you!

Questions to ask yourself:

Do you feel better or worse about yourself when viewing or hearing this media?

Who is advertising here? (Look at the ads and you’ll see who is paying the bills for your favorite media messages)

Who owns the media messages you choose? (Research the company and you’ll find out who the powerful decision makers are behind the scenes)

Is the media you read and view promoting real health or impossible ideals meant to make you spend money and time?

How are females presented here? Are they valued for their talents and personality or just being looked at? Do they look like the females in your life?

To view more strategies from Beauty Redefined, go to beautyredefined.net.

{How-to} Train for a 5k or a Marathon

Wed, 08 Feb 2012 11:43:00 -0700

by Ruthann Cunningham
source: MormonLife.com

Mormon Life says: A few weeks ago I talked about the mental preparations necessary to train for a race. For those of you still on the New-Year’s-resolution bandwagon (or those who need a little motivation to get back on), here are some more practical training tips to get ready for your race so you can run and not be weary.

Whether you have chosen to run a 5k, 10k, half-marathon, or marathon, this year you will want to take the time to prepare and train. Some of the elements that are involved to accomplish your goal are selecting a run, making sure you have the proper clothing, setting up a training program, and establishing a reward. If you include all of these elements into your training along with preparing mentally, your overall experience will be rewarding.

Before you start any physical activity program, make sure you have seen your doctor for approval to start training. It is always good to know where your health is at and make sure you are not going to be injured due to any unforeseen conditions.

Choose a race

Once you have been cleared by the doc, pick a race or the time of year you would like to complete your goal. If you want to run a 5K in the summer, then find a race in the summer and register for it. Keep in mind that the further the distance you want to run, the more time you will need to set aside to train and prepare. There are also some runs that have entrance based on the lottery system due to the high number of people who want to compete. Have a backup plan in mind in case you do not get into the run or the weekend of your run does not end up working out for you. Here are some fantastic sites to visit to find a run that meets your goal. Your city’s recreation or a specialty running store may also have information on upcoming runs in your area.

Running in the USA

Runner’s World

Get your gear

Once you have a goal in mind, make sure you have the right clothing for training. If you are new to running, you may find that the most important piece of equipment is your footwear. Shoes can make your running experience miserable or enjoyable. Your foot and the way you run may be different from those around you, so it is important to find a shoe that fits your running style and foot. The best recommendation is to go to a specialty running store and try on several different brands of shoes to find the one that feels the best. Most specialty stores can help you pick shoes based on how you run. If you do not have this type of store around you, find shoes that support your foot and feel comfortable when you walk/run in them.

You may find over time that you want to get clothing that is more comfortable to run in and to lessen blisters and chaffing. Specific types of socks and clothing are important to help in these areas. For socks, consider trying double-layer socks. These can help decrease blister-causing friction on your feet. You can usually find a good pair for $6 to $10 and your feet will love you for it.

It is not necessary, but if you decide to purchase specific clothing for running, I would recommend polyester shirts and running pants for colder weather and cool max shirts for running in warmer weather. Some also find it helpful to always wear spandex shorts when running. Runner’s World has a fantastic site to get an idea of the best types of material to wear based upon the conditions you are running in.

Make a training plan

Once you have the proper clothing that you would like to start off with, plan ahead to give yourself enough time to train. Find a training program that matches your level of fitness and start slowly. One of the quickest ways to give up on a goal is to start off too hard, over train, sustain an injury, and get frustrated. Also make sure during your training that you give your body days to rest and recover. And absolutely make sure you’re getting adequate sleep and proper nutrition. This will make a difference in your overall training and race experience.

There are several sources that may help you chooses a training program. Some have Sunday listed as a day to train. If you do not run on Sunday you can take the suggested workout idea and move it to Saturday or Monday and rest on Sunday.

Mayo Clinic Plan

Jeff Galloway Plan

Hal Higdon Plan

Set a reward

Last of all, make sure you pick a reward. You will have internal rewards from going further than you have in the past, pushing yourself harder, and finishing a race. Knowing that you have completed you goal is an amazing feeling, but it is also helpful to pick and external reward. Things such as treating yourself to a new book or going to the movies after you have made it half way through your training program or completed your race will help you move towards your goal on the days when you are having a hard time finding the motivation.

Training for a race can be rewarding and exciting if you are properly prepared. By picking a goal, getting the proper clothing, and giving yourself enough time to prepare, you will find that your overall experience is more rewarding than you imagined. The thrill of completing a goal and looking back over the months of preparation that you put into this goal provides a new sense of accomplishment and excitement. Have fun and don’t forget to enjoy the run!

"SAD" in Winter?

Tue, 17 Jan 2012 00:05:00 -0700

by Dr. Thomas J. Boud, MD
source: MormonLife.com

Mormon Life says: Do you feel down (even depressed) in the winter? More down than others seem to feel? You may have Seasonal Affective Disorder - a real condition brought on by lack of sunlight.

A recent Gallup Poll showed Hawaii is America’s happiest state. It is also the most southern state and has the most consistent sunshine based on its latitude. This isn’t a coincidence.

Sunshine—or lack thereof—can actually affect your mood. When you can constantly enjoy the sunshine, you are more likely to be happy, but the converse is also true, which, unfortunately, means that an increased number of people feel a progressive melancholy as winter begins to seem endless and the sun becomes a rarity due to shorter days and stormier weather.

It has been calculated that January is the most depressing month of the year. Even more specifically, this week, the third week of January, is the most depressing week of the year. The calculation is based on weather, debt, time since Christmas, time since failing our New Year’s resolutions, as well as low motivation, and that puts the most depressing day of the year at about the third Monday in January. Sounds like a great time of year for a warm southern cruise.

For many people, symptoms of seasonal affective disorder, or SAD, begin to appear as the dusky season of fall encroaches upon us and then culminate during the dark winter months. These same people may feel much better as a new spring emerges and then be totally normal during the bright months of summer, only to repeat the cycle the next year.

Symptoms of SAD may include depression, hopelessness, anxiety, loss of energy, social withdrawal, fatigue and oversleeping, loss of interest in activities, carbohydrate and sugar cravings, weight gain, and difficulty concentrating. SAD tends to be more common in women, but men may also have symptoms and often show more irritability. Regardless of gender, the situation may also be complicated by a personal or family history of depression. The condition is also frequently exacerbated by stress. There is no question that the farther you live from the equator, the more risk you have of developing SAD.

The causes are many and complex, but it appears that a reduced level of sunlight may disrupt your body’s circadian rhythm and negatively affect several important brain chemicals. Treatment includes special light therapy boxes that you can sit in front of for a period of time each morning to help restore your body’s natural circadian rhythm.

Taking a walk in the sunshine during the day also helps, as do other forms of physical fitness. I encourage my own patients to get above the inversion smog and onto the ski slopes. The winter sun reflecting off the white snow is pretty potent therapy—just protect your eyes with appropriate sunglasses.

Staying mentally active and even volunteering for a good cause has been proven to help. Medications and professional counseling are also commonly used to help control symptoms of SAD. Finally, if the winter blues are really getting you down, do what my friend Bob did and fill a prescription to “take a vacation from your problems.”

If your symptoms are really getting the best of you, see your doctor. Life is so precious and we have been given so much. Let’s focus on the multitude of blessings we have been given and allow the sunshine in to permeate the winter times of our lives.

Now, let’s get healthy!

-Dr. Boud

{Lifestyle} How to Be Healthy at Every Size

Thu, 03 Nov 2011 00:05:00 -0600

by Ruthann Cunningham
source: MormonLife.com

Mormon Life says: With the holidays approaching comes the promise of delicious food . . . and more stress than usual about weight. But focusing on health, not weight, at ANY size goes a long way to improving health and quality of life.

The holidays are here and ‘tis the season for parties, family, food, and the topic of weight loss and diets. Some people put too much effort into obsessing about the exact angle of their body in each picture that will make them look best, while others worry about how all the great food will reflect on the scale. To these individuals, it becomes all about a number, and quickly the joy of the season is crowed out by the worry of weight.

Obsessing about a number is like staring at obstacles you are trying to avoid.

When I first started mountain biking, I focused on—and ended up hitting—almost every rock on the trail. Finally, a friend suggested that instead of focusing on the rocks, I focus on the path I want to take. (This insight worked amazingly, and I wish I would have realized it earlier.) This also applies to the topic of weight. Instead of trying to develop and live a healthy lifestyle, people become consumed by a number. They see a cycle of weight gain and loss repeated between each “diet,” their self esteem suffers, and often the dramatic adjustments are not sustainable. Instead of actually achieving healthy and lasting changes, they keep focusing on the rock in the trail.

Why do we obsess about weight? True, it is a number that can give us a partial idea of our health status and it can contribute to health problems. The problem with focusing on just weight is that it is not the complete picture. Instead of worrying about weight, why don’t we focus on making lasting changes that result in us being happier and healthier?

Among the health movements today, there is a theory that people can be healthy, even if weight is not reflecting the “ideal” number. The concept of Health at Every Size (HAES) is one of improving and adopting lifestyle habits instead of focusing on just weight maintenance. It encourages decreasing cardiovascular risk factors in areas such as blood pressure, cholesterol, physical activity, and stress levels. It promotes people paying attention to their body when it comes to eating. It also strives to emphasize the acceptance of various natural body shapes and sizes. This approach can improve not only energy levels but also self esteem, which is often affected when the focus is on weight.

I am not suggesting that HAES is the perfect solution to solve the weight debate; there are many other changes that need to occur in individuals and society. What HAES does provide is a solid foundation for individuals to create and sustain lifestyle changes in multiple key areas based upon individual needs. So perhaps this year for the holidays, instead of obsessing about one rock in the trail, we can focus on the path that will allow us to enjoy the best overall health. More importantly, we can enjoy those around us and the true meaning of the holidays.

Here are some quick ideas to get started:

1) Go to your doctor for a physical if you have not recently done so. This will help you determine your current health status, give you a basis for specific goals you can set, and give you the opportunity to discuss with your physician the best action plan to accomplish these goals.

2) Start small. Pick one or two items that you want to improve upon or maintain. This may range from eating two pieces of fruit a day to engaging in physical activity for 40 minutes, five days a week. Pick goals that are achievable and measurable, and write them down.

3) Share your goals with friends and family. This will provide you with a support system and people you can be accountable to.

4) Set up a reward for when you accomplish these goals. It can be small, such as going to a movie or reading a new book.

5) Have fun. You may have days where you don’t make your goals, but don’t be hard or negative with yourself. Just take the next opportunity to try again.

--
Ruthann Cunningham is the circulation coordinator for LDS Living and has a master's in exercise physiology. She loves the outdoors, anything related to health and running, biomechanics, travel, and spending time with friends and family.

Chest Pain: When to Worry

Tue, 01 Nov 2011 00:06:00 -0600

by Dr. Thomas J. Boud, MD
source: MormonLife.com

Mormon Life says: Few symptoms alarm patients more than undiagnosed chest pain. Many people equate a pain in the chest area as heart pain, but the causes are multiple and the associated symptoms varied.

The following are some guidelines we use in helping us determine which body system is most likely the cause of your chest pain and how to best treat you. However, please remember, if you have undiagnosed chest pain, go and get it checked out!

Cardiovascular: Heart disease is listed as the most common cause of death in the United States. As doctors we usually start here and work our way down. Much can be determined by a simple review of the patient’s cardiac risks. These include age, gender (men are more commonly affected than women), heredity, smoking, high blood pressure, high cholesterol, diabetes, obesity, physical inactivity, emotional stress, and behavior.

While you have no control over the first three, much can be done to modify the others. If you have several risk factors, I recommend you talk to your primary care doctor, start where you are, and take measures now to improve your risks. Irregularities in the speed or force at which your heart is beating also warrant further evaluation.

Pulmonary: Lung problems may present as chest pain. Shortness of breath and an associated fever could indicate pneumonia or other infections. Tightness and wheezing can be from asthma or an allergic reaction. A recent surgery or swollen leg associated with chest pain may represent a blood clot to the lungs (pulmonary embolism). A sudden shortness of breath or an injury may represent air leaking out into the chest cavity and cause a lung to collapse (pneumothorax). Smoking increases a number of conditions including COPD (chronic obstructive pulmonary disease) and cancer.

If the physician hears fluid in the lungs, this may also represent an infection or trouble with the heart, kidneys, liver, or even an undiagnosed cancer. A simple chest x-ray can help to determine many of these. Pleurisy is when the sack lining the lungs or when the inside of the chest wall becomes inflamed and painful with deep breaths.

Gastrointestinal: The heart essentially sits on top of the stomach and the esophagus tube is directly behind the heart. These are common causes of chest pain. Peptic ulcers, acid refluxing up into the esophagus, or even a hiatal hernia are all common causes of pain and are difficult to differentiate from heart-caused pain. The esophagus muscle is tricky, as it can spasm, cause pain, and be relieved by nitroglycerin just as cardiac pain can. That’s why we run further tests to make sure. Gall bladder and pancreatic pain can also sometimes mimic chest pain and often bore through to the back.

Musculoskeletal: Muscle strains, broken ribs, or inflammation where the ribs and cartilage join (costochondritis) are common causes of chest pain. Deep breaths and twisting or turning movement and direct pressure over the chest that cause an increase in pain all help us determine if this is the cause.

Neurologic: A bulging or herniated disc in the spine can pinch a nerve and cause pain wherever that nerve goes. This is usually one sided rather than bilateral.
Dermatologic: Shingles is a condition in which a dormant chicken pox virus travels along a nerve from the spine and can cause chest pain on one side of the body. The deep burning ache is usually followed by groups of clustered blisters on a red base. Anyone can get this, but the risks of shingles pain increases with age. There is now a vaccine available to those over 60 years of age to help prevent this.

Psychiatric: This is more common than you might think. Stresses at work, school, and home are common sources of anxiety and panic attacks and can cause irregular heartbeats and chest pain. The sensation of chest pain is the body’s physical response to a complex interplay of chemical, electrical, hormonal, vascular, neurologic, and emotional factors. We can’t always “choose” how we physically respond to stress. But we can choose what to do about it.

Adherence to several basic principles of both physical and spiritual health can help us avoid many of the ailments that plague our society, including chest pain. Simply focusing on proper nutrition, regular exercise, and a good night’s rest is a great place to start. But if you do have chest pain and have any question as to the cause, please see a doctor ASAP to have this thoroughly evaluated.

Now, let’s get healthy!

-Dr. Boud

Tips for the Emotional Eater

Tue, 10 May 2011 00:02:00 -0600

by Dr. Thomas J. Boud, MD
source: MormonLife.com

Emotional eating is a very serious condition frequently seen by physicians but not often discussed publicly. It may not get the research dollars like those spent on cancer, nor does it get the attention of heart disease, but it is every bit as serious.

Kalene** was an attractive, faithful sister missionary. She was well loved by her companions and the people she was serving. It seemed as though nothing could curb her and her companion’s success. That is until her companion discovered her purging one night after binging on a package of cookies. She soon spiraled into a fit of depression culminating in early release so she could return home and obtain medical attention.

Only a few short years before Kristen came to see me, she had been an energetic and popular 125-pound high school cheerleader. But after trying to cope with a husband whose choices had exposed her to very serious infections, a failed marriage, financial ruin, and the demands of parenting her two young daughters alone, she gad self medicated with food—over and over again. Now she tipped the scales at just over 300 pounds. With appropriate medical therapy her emotional symptoms came under control and the weight practically fell off her.

What do these stories have in common, besides being true? Both are a form of an emotional eating disorder. And both could have been prevented with proper recognition and treatment.

Emotional eating is a condition characterized by either insufficient or excessive food intake to the detriment of one’s physical health. The primary emotional eating disorders include anorexia nervosa, bulimia nervosa, and binge-eating disorder.

Those considered at highest risk may have had symptoms in the past of other mental health conditions including depression, anxiety, OCD, ADHD, and a low self esteem. Other common sources of stress such as unemployment, divorce, work, fatigue, and even bad weather can lead to eating in an attempt to feel better. I tell my patients that no matter who you are you will be exposed to some form of stress in your life—but I am more interested in how my patients respond to their emotional stresses.

Many people crave simple carbs and high-calorie sweets when faced with strong emotions. These foods can actually cause the release of natural antidepressant chemicals in our bodies. This may be consciously or subconsciously interpreted as a solution to negative emotions and can lead to an unhealthy cycle.

So if we find ourselves in a habit of eating for comfort rather than for hunger, how can we get back on track? May I suggest we start by focusing on a few basics:

Get a good night’s sleep: This is your body’s chance to restore its normal chemistry. This natural tune-up prevents you from feeling physiologically stressed.

Daily aerobic exercise: Getting at least 30 minutes or more per day acts as an emotional outlet, can suppress hunger, and releases mood-stimulating endorphins.

Eat healthy small meals throughout the day: That means eating breakfast, lunch, and dinner with at least 3 food groups included at each meal. I suggest eating a meal of about 400 calories as well as a healthy 100 calorie snack in between each meal. Doing so will keep your metabolism up and stave your hunger.

Other treatments include keeping a calorie log. Write down everything that goes into your mouth. Understanding the caloric content of food makes those Oreos a whole lot less attractive than munching on a fresh apple. Next, get busy with serving others. Studies have proven that volunteerism promotes psychological and physiological well being (including better weight control); after all, it is easier to keep our challenges in perspective when we are focused on others. Finally, consider getting some psychological support. These very serious conditions can lead to other medical disorders—and can even put a person’s life at risk.

Management must include both psychological and medical support. Medications are available, but education and understanding as well as professional counseling can bring about the best results. Appropriate care can lead to a full and healthy life. Denial of the issue only leads to guilt and loss of self-esteem and respect. Let’s become the very best we have the potential of being.

Now let’s get healthy!

**Names have been changed

Take our poll on emotional eating here.

Veg Out

Sat, 02 Oct 2010 00:02:00 -0600

source: MormonLife.com

October is Vegetarian Awareness Month. Even if you’re an omnivore, you can still join in on the festivities. Here are some ways to celebrate World Vegetarian Day on October 1:

• Go vegetarian for a day! Instead of just abstaining from meat, try planning meals centered around other foods that are high in protein, such as beans, tofu, and other soy products, or nuts and seeds.

• If you (or the kids) aren’t ready to forego meat just yet, then use the day as an opportunity to eat a little more “green” than you might ordinarily. Snack on an apple instead of potato chips.

• Talk with your kids about healthy eating habits. You might take a family field trip to a local farm or farmer’s market. Let them explore and talk to them about where their food comes from.

• Get your kids more involved. Researchers say that picky eaters are more likely to branch out their tastes if they are somehow involved in making the meal. Let the kids pick out a vegetable to try for dinner, or let them help you cook. The meal may not be perfect, but it will give kids useful skills, as well as motivation to eat something they usually avoid.

Young Women Lesson 38: Physical Health

Thu, 23 Sep 2010 00:04:00 -0600

source: MormonLife.com

Mormon Life says: This talk was directed to young men, but it has valuable principles for the young women, too.

The certainties of the gospel, the truth, once you understand it, will see you through these difficult times. Young men speak of the future because they have no past, and old men speak of the past because they have no future. I am an old man, but I will speak to the young men of the Aaronic Priesthood about your future.

The Aaronic Priesthood you hold was restored by an angelic messenger. “The ordination was done by the hands of an angel, who announced himself as John, the same that is called John the Baptist in the New Testament. The angel explained that he was acting under the direction of Peter, James, and John, the ancient apostles, who held the keys of the higher priesthood, which was called the Priesthood of Melchizedek.”

“The power and authority of the lesser, or Aaronic Priesthood, is to hold the keys of the ministering of angels, and to administer in outward ordinances, the letter of the gospel, the baptism of repentance for the remission of sins, agreeable to the covenants and commandments.”

You have been ordained to an office in the priesthood of God and given divine authority that is not and cannot be held by the kings and magistrates and great men of this earth unless they humble themselves and enter through the gate that leads to life eternal.

There are many accounts in the scriptures of young men serving. Samuel served in the tabernacle with Eli. David was a young man when he faced Goliath.4 Mormon’s service began when he was 10. Joseph Smith was 14 when he received the First Vision.6 And Christ was 12 when He was found in the temple teaching the wise men.7

Paul told young Timothy, “Let no man despise thy youth.”8

When I began my teaching career, President J. Reuben Clark Jr., the First Counselor in the First Presidency, had spoken to teachers. His words went into my heart and influenced me ever since.

President Clark described youth as “hungry for things of the Spirit [and] eager to learn the gospel.” He said: “They want it straight, undiluted. They want to know … about our beliefs; they want to gain testimonies of their truth. They are not now doubters but inquirers, seekers after truth.”

President Clark continued: “You do not have to sneak up behind this spiritually experienced youth and whisper religion in [their] ears; you can come right out, face to face, and talk with [them]. … You can bring these truths to [them] openly. … There is no need for gradual approaches.”9

Since then I have taught young people in the same way that I teach adults.

Click here to read the entire talk.

A New Epidemic—Vitamin D Deficiency

Mon, 30 Aug 2010 13:42:00 -0600

by Maria Walton - LDS Living
source: MormonLife.com

When it comes to national health, there seems to be a new kid on the epidemic block—vitamin D deficiency. Joining the ranks of cancer, heart disease and diabetes, this fledgling plague is easily prevented, but has catastrophic consequences when left unchecked. Vitamin D plays a crucial role in absorbing and synthesizing calcium, maintaining bone density and preventing osteoporosis. And, according to WebMD, “new research suggests it may also help to protect against chronic diseases such as colon, prostate and breast cancer, type 1 diabetes, rheumatoid arthritis, multiple sclerosis and autoimmune diseases." Despite this vitamin's saving graces, many adults have low blood levels of vitamin D. According to the Mayo Clinic, recent studies have found that “vitamin D levels appear lower among Americans today than 15 to 20 years ago.” Researchers attribute this decline to increasing weight, declining milk consumption and increasing use of sun protection. Most recently, an LDS Church-backed study from the Thrasher Research Fund found that most pregnant women mirror the larger population when it comes to vitamin D deficiency, even when they take prenatal vitamins, which means that their fetuses are lacking as well. In addition to all of its other uses, the vitamin is critical for fetal growth, and a lack of it also puts them at risk for a number of chronic diseases as well. Physician Carol Wagner, a professor at Medical University of South Carolina who led the study, found that 85 percent of study participants had insufficient or deficient levels of the vitamin. "When you see something like this that's so pervasive, you have to do something about it," she told The Salt Lake Tribune. “Babies are born with low levels of vitamin D because their only source is the mother," Wagner said. "If she's deficient, her milk will be deficient [and] the baby will be deficient.” The typical level of vitamin D in prenatal vitamins—400 units—has shown little effect on maternal levels. Wagner is now working to determine whether 2,000 units or 4,000 units is better at reducing pregnancy complications and boosting vitamin D levels in infants. While results from this study could lead to new recommendations on how much vitamin D pregnant women should take, and perhaps even the development of new multivitamins to meet the need, what can pregnant women do in the meantime? Because this vitamin is not abundant in usual food choices (it is very rare that people find themselves getting too much cod liver oil), most people get the majority of their vitamin D from sun exposure and multivitamins. Only 15 minutes a day of full-body sun exposure during the summer can generate up to 20,000 units of the vitamin for fair-skinned people, but the use of sunscreen to prevent skin cancer and premature aging blocks many of the UV rays which are necessary to produce the vitamin. Furthermore, WebMD suggests that "the season, time of day, latitude, level of air pollution, skin color and age" all affect the skin's ability to produce the vitamin. Good dietary sources of vitamin D, according to the Mayo Clinic, are fortified foods such as milk, yogurt, margarine and cereals. Naturally occurring vitamin D carriers include catfish, sardines, salmon, tuna and egg yolks. Vitamin D and A are the vitamins most likely to cause toxicity, but the levels necessary to reach toxicity are usually only reached through excess supplement (toxicity levels vary with age and size). As with any supplement, you should check with your physician before starting a regimen. Nauvoo Hotels

A New Epidemic—Vitamin D Deficiency

Mon, 30 Aug 2010 13:42:00 -0600

by Maria Walton - LDS Living
source: MormonLife.com

More than Melody

Mon, 03 May 2010 18:00:00 -0600

by Jamie Cline
source: MormonLife.com

Mormon Life says: Everyone knows that music influences people—that it holds a special power all its own. But what are its "magical properties?" For years researchers have studied why and how music has such an enormous effect on people. Music has been found to boost athletic performance; soothe and heal injuries; help depression, autism, and Alzheimer's; and increase academic performance. It seems there is something more to those tunes that get our toes tapping and our fingers snapping.

Education and Music "But Mom, I do better on my homework when I'm listening to music!" Most parents have heard this, possibly repeatedly, from their children. And your children may be right, depending on the type of music that is playing. While things like popular music, TV, and chatting online all distract from homework and increase the likelihood of making mistakes, non-vocal, calming music can sometimes help a child focus more on their studies.

But what really causes an increase in your child's academic performance is music education. Studies repeatedly show that learning to play and read music correlates with positive results in learning capabilities.

Think about it--getting an 89 percent on an essay is a pretty good grade. However, if your child plays 89 percent of the notes correctly in the end of the year concert, neither your child, the band teacher, or the other fifty kids in the band are going to be pleased with his or her performance. The unique discipline that comes from learning and performing music helps children in many areas of their lives.

In one study, two elementary schools were compared--one in which children studied piano formally for three consecutive years and one that required no formal musical training. Students from the "music-learning" school had significantly better vocabulary and verbal sequencing than the other group. Another study in Switzerland tested 1,200 children in 50 schools for various effects of music education, and found that children actively involved in music learned to read more quickly and acquired other languages more readily. These children also had lower stress levels and demonstrated more enjoyment in school then those not involved with music.

Using music in the classroom to teach math and reading is a new concept, but one that has proven to be very effective. Gregory Stevens, an algebra teacher from Elk Grove, California, has been using music in his classroom for several years now. To teach his students the quadratic formula, he has them sing the words of the formula to the chorus of "Jingle Bells." Because of this exercise, every one of his students is able to memorize this complicated formula.

Starlene Hansen, a student of his in 2000, says she still remembers the song (and, consequently, the formula), ten years later: "[The song] made an unfamiliar concept with an incredibly foreboding name into a simple and fun song." Hansen continues, "Mr. Stevens also used the 'Tomorrow' song from Annie and had us sing it the day before a major assignment was due, to increase our awareness and eliminate the excuse of not knowing when something was due." Hansen feels that singing made the mundane task of remembering due dates fun and created unique accountability.

Exercise and Music It isn't surprising that music is a boon when it comes to working out. After all, walk into any gym--almost all the members are wearing earphones. But music doesn't only keep us entertained while exercising--it has been proven to increase performance. Even competitive athletes take advantage of its powers: track star Haile Gebrselassie set an indoor world record for the 2000 meters in 1999 by synchronizing his stride to the song "Scatman." But why exactly is music so helpful in our quest for fitness?

Understanding how music affects exercising is dependent on grasping the entrainment (not entertainment) principle. Entrainment is when two or more unconnected rhythms synchronize, or begin to have the same beat. Scientist Christian Huygens discovered this principle in 1665, when he placed two pendulum clocks on a wall and found that they eventually began to swing at the same rate. This same principle explains why the footsteps of a jogger fall into the same rhythm as the music he or she is listening to.

Because of the entrainment principle, our bodies naturally push themselves to be in sync with the music that we are listening to. When exercising it's important to have several different music tracks, with varying beats, so that you can warm up to a slower beat and work your way up to a faster one, which will elevate your heart rate.

According to Dr. Costas Karageorghis, a researcher studying the relationship between music and exercise, the ideal tempo for a power walker is 137 to 139 BPM (beats per minute); for a runner, it would be around 147 to 160 BPM. The wonderful thing is, it doesn't matter what kind of music you use--if you can find a song with the right beat, whether it's classical, country, or rock, it will push you and motivate you just the same.

However, the entrainment principle isn't the only thing that makes music such a powerful motivator to exercise. Music also has the incredible power to boost positive feelings and block out bad ones. In fact, music can take away much of the body's awareness of aching lungs, beating heart, and lactic acid. It can reduce a person's perception of effort by 10 percent, which can make all the difference when you are pushing for those last minutes of a tough workout.

Music has also been proven to help with consistency in workouts. In 2005, Christopher Capuano, director of Fairleigh Dickinson University's School of Psychology, conducted a study which tracked a small group of overweight or obese women for twenty-four weeks while they dieted and exercised. Half of the women were told to listen to music of their choice while exercising. While all the participants lost weight, the women who listened to music were more consistent with their exercise routines (they adhered to the program 98 percent of the time), resulting in greater weight loss than the other group (who adhered only 68 percent of the time).

Healing and Music We've all heard miraculous stories of healing, some involving music and some not. But no one can disagree that music is effective in healing the mind and body alike.

One of the amazing properties of music is that it can reach parts of the brain and evoke memories that speech simply can't reach. Therapists frequently use music from a patient's past to connect with them, often with significant results.

Jennifer Birchell of Utah, who works as a music therapist at Sunshine Terrace Foundation, a facility that assists the elderly with rehabilitation and assisted living, sees miracles of music healing almost daily in her work. "[One] man that I once worked with had dementia," she says. "We found out that he loved baseball and used to play professionally. So we played 'Take Me Out to the Ballgame,' and it helped him connect a little bit. His family came in and played it with him, and they were able to reach him. They were thrilled."

Birchell describes another man who had a stroke, which caused him to lose brain and muscle function on one side of his body. Like many other stroke patients, he also lost the ability to speak. "When someone has a stroke, . . . we've found that [sometimes] they can't speak, but they can sing," she says. This man was particularly angry about his lack of success when Birchell was asked to visit him. "When I asked him to sing with me, he got really angry. He knew he couldn't sing. But I told him to just try, and I started singing 'You Are My Sunshine.' His eyes got really big and excited because the words were coming out of his mouth and getting clearer and clearer. From there, we took bits of the song and turned them into phrases he could use. His wife came in and he was able to sing to her, 'I love you.' I worked with him for only three weeks and then he was able to go home and live with his wife."

Music helps people learn and develop because there are so many different elements to it--voices, rhythm, harmony, all which are processed in different areas of the brain. "Exercising" the different parts of the brain by using music helps encourage growth and stimulates parts of the brain that may be damaged.

Often, when music therapists work with groups who have some kind of brain disease, such as Alzheimer's, many of the participants seem almost asleep and uninterested at the beginning. The therapists start with slow music, and then they gradually increase the beat. The body entrains itself with the rhythm and gradually increases in responsiveness. Eventually, the previously unresponsive patients are clapping and interacting in a way that they couldn't do without musical encouragement.

Music, whether it is used for education, exercise, or healing, can make a huge difference in lives. Anyone who has listened to an inspired choir in a church meeting knows the effect that their simple harmonies have on people. Somehow music is able to connect with parts of us that speaking just can't reach. While research continues to be done, the whys behind the power of music have yet to be discovered. For now, the reason these joyful strains have such an effect on us will remain an amazing and wondrous mystery.

Catching More ZZZs

Mon, 01 Feb 2010 17:00:00 -0700

by Maria Walton
source: MormonLife.com

Mormon Life says: Warm milk, late-night TV, moving to another room. Many of us have little strategies for dozing off when we’re having difficulty sleeping, but are there better strategies for entering la-la land? Just as there are few things more invigorating than waking up after a good night's sleep, there are few things more frustrating than lying in bed after a long day and being denied the rest you so need and desire. The good news is that many people's sleep troubles can be fixed with just a few simple lifestyle changes.

1. Get Religious about Bedtime and Wake-up Time Try to go to bed and wake up at the same time every day, even on the weekends. It's true -- we all look forward to our lazy Saturday mornings, but before you completely dismiss this suggestion, consider why this works.

If you think about it, most people get hungry around 8 A.M., noon, and 6 P.M. Why? Our body becomes accustomed to the patterns we establish, whether it be the times we normally eat or the times we usually get up or go to bed. (This pattern is our circadian rhythm -- our body's clock of when to do what.)

When you give yourself a bedtime and stick to it, you can make your sleep as regular as your hunger. Training yourself to go to bed and get up at a certain time will help your body get into a rhythm and make it easier to get consistent sleep.

"Our bodies are designed for consistency," says Dr. Dixie Harris, medical director of the American Fork Hospital’s sleep center. "If you stray from your schedule even once, everything gets messed up." If you have trouble getting up in the morning, use light to help turn your internal clock to its daytime phase. "Sunlight will actually suppress sleep and help wake you," says Dr. Harris. When you wake up, go outside and get some sunlight or turn on all the lights in your room. Then walk around for a few minutes to get your blood circulating.

2. Develop an Exercise Routine It may seem like exercise is the answer to everything nowadays, but exercising for at least thirty minutes every day can help you fall asleep at night -- especially after a bad night's sleep.

Strenuous exercises -- like brisk walking, swimming, or jogging -- in the morning or late afternoon, and stretching a couple hours before bedtime, can contribute to restful slumber. But make sure you hit the gym two to three hours before your head hits the pillow -- Harris explains that exercising right before your bedtime will actually stimulate you enough to delay sleep.

An exercise routine can also help you lose weight, which will also make for better sleep. Being overweight can increase the risk of sleep apnea, characterized by disordered breathing. If you exhibit any telltale signs of apnea, such as, loud snoring, cessation of breathing during the night (your spouse can notice this), or excessive sleepiness during the day, you should talk to your doctor about seeing a sleep specialist.

3. Turn off the TV Although many people use television as a sleep aid or as a way to relax at the end of the day, you shouldn't.

Television programming is more often stimulating than it is calming. And no matter the nature of a program's content, the commercials, which are often louder and more jarring that the actual show, are designed to stimulate you and get your attention 100 percent of the time, Harris explains.

In addition to being bombarded by advertising or getting riled up as you wait to find out who is going to be the next American Idol, the light coming from the TV (or a computer screen) can interfere with your body's clock, which is sensitive to any light. So in addition to having commercial jingles stuck in your head, you will be up later and have more time to fret over the judge’s criticisms of your favorite contestant.

Televisions should be removed from bedrooms, and all related activities, like video games or web surfing, should also be eliminated before bedtime. "Do what you would do for your elementary age child -- no TV, no computer, no phone, and no electronic toys in the bedroom," says Harris.

5. Create an Environment Conducive to Sleep In most cases, temperatures above 70 degrees and below 54 degrees will disrupt sleep, but it is always better to keep your room a little colder. Why? Your body's internal temperature drops during the night to its lowest level, so a cooler room contributes to better sleep because it mimics what is happening inside your body.

A darker room also means better sleep. Try using light-blocking curtains, drapes, or even an eye mask if turning off the lights is not enough. If you wake up in the middle of the night to go to the bathroom, leave the lights off. Minimize light exposure by using a low illumination night light.

6. Have a Bedtime Snack When you delayed going to bed as a child by complaining of hunger, and your mother calmed you with a glass of warm milk, you may have thought that she was playing into your childish games. But Mom just might have had something else up her sleeve.

Milk contains tryptophan, an amino acid most famous for lulling you to sleep after a turkey bonanza at Thanksgiving dinner. This natural sleep aid stimulates the brain chemicals serotonin and melatonin -- key players when it comes to inducing sleep.

If you pair your warm glass of milk with a piece of whole wheat bread, or another carbohydrate, the effect will be that much greater. Other suggestions for a late-night snack include:

A small bowl of oatmeal or low-sugar cereal with low-fat milk
Yogurt with granola or a banana
Half a bagel or crackers with peanut butter or an ounce of cheese

Just as there are foods that induce sleep, there are also those that prevent it. Try not to eat a large meal within two hours of bed and avoid heavy, rich, spicy, or acidic foods as bedtime snacks. "When you sleep, the sphincter between your esophagus and your stomach relaxes, allowing some stomach acid to escape," says Harris. "So everyone has some acid reflux when they sleep, and if you eat a large meal before you go to bed, it's even worse." Harris also recommends that you refrain from consuming caffeine -- yes, that also means chocolate -- a few hours before you are planning to call it a night.

You should also avoid drinking too many liquids before bed, because more liquids make it more likely that you will have to use the restroom during the night.

And finally, if you suspect that something you are eating or drinking is keeping you up, simply eliminate it for a few days, and see if your sleep improves.

10 Natural Energy Boosters

Mon, 11 Jan 2010 17:00:00 -0700

by Jenni Gasparrini
source: MormonLife.com

Mormon Life says: You watch in amazement as your kids play, running from one thing to the next like the Energizer Bunny. Meanwhile, you're exhausted, and it's only 4 p.m. Read on to learn how to boost your energy with some simple remedies. 1. Jump out of bed in the morning. Instead of grudgingly throwing off the covers, get up fast. Yes, it takes courage to throw yourself out into the cool morning air of your bedroom, especially when coming from a cocoon of warm covers, but it's worth it. Jumping from bed as opposed to hesitantly edging out provides you with an immediate burst of energy to start your day off right.

2. Drink more water. You've probably heard that it's important to drink eight glasses of water a day. But why? Water keeps the sinuses hydrated and blood pressure normal, preventing headaches. In addition, your muscles are made up of 70 percent water, so the more water you intake, the better your muscles will function. More water equals stronger muscles. Stronger muscles equal more energy. And more energy means more accomplishments throughout the day. So drink up.

3. Move it. Even if it's just a morning walk around the block or walking for a half an hour on the treadmill, get your blood flowing. When you get moving early in the day, you're not only starting your routine with a positive accomplishment, but you are also boosting your metabolism -- which gives you that extra energy kick you're looking for. Also, Take a little time at work every couple hours to take a brisk walk; it will pull you out of the middle-of-the-day stupor.

4. Alternate showers between hot and cold. According to studies from the Thrombosis Research Institute in London, England, alternating the temperature of your shower increases metabolism and boosts circulation, ridding your body of lethargy and giving you the pep you need. If you can't stomach quick changes in temperature (or cold at all), do all your cleansing in warm water, then slowly transition to cold at the end of your shower. Taking a short bath at the end of the day can also help to recharge your batteries and give you the energy you need to finish the day.

5. Eat an apple. An apple a day keeps the doctor away. But did you know that eating one in the morning can help wake you up? The chewing action required and the monosaccharide sugars that moves right into the bloodstream get your body working fast.

6. Start a new hobby. Don't worry -- trying something new doesn't mean it has to be as exhilarating (or terrifying) as skydiving or bungee jumping. It can be something as simple as joining the neighborhood tennis team, sewing, or learning to play an instrument. In any case, the thrill of getting out of the old routine provides an extended adrenaline rush and a new medium for excitement. Trying something you've always wanted to do can really put an extra spring in your step.

7. Show those pearly whites. Laughter is said to be the best medicine, and that may be because it imbues you with energy. Laughing releases the chemical serotonin into your brain, reducing stress hormones and boosting your immune system. And depending on the intensity of your laughter, it can provide a total body workout. So go ahead and laugh. It's energizing and fun.

8. Spice it up. Adding a little cayenne to your meals can help get the blood moving. In fact, there is no herb that increases your blood flow faster -- and more blood means more oxygen coursing through your body, giving your metabolism a great boost. If you're not a fan of spicy food, look for a nutritional supplement that contains cayenne in the formula.

9. Go outside. Whether you garden, hike, bike ride, or play with the kids, escaping to the outdoors gives you a chance to breathe in the fresh air and rejuvenate. Take advantage of the cool winter weather and plan a day outside, away from the television and telephone. It will do wonders for your mood and free you from those sluggish feelings that come from being trapped inside.

10. Take a twenty-six minute power nap. Who says naps are just for kids? NASA did a study that showed pilots' performances improved by one-third after a twenty-six minute snooze. Naps of sixty minutes even reverse information overload and improve memory and learning skills (although naps over thirty minutes are harder to wake from and can make you groggy afterwards, so err on the side of caution and nap for shorter periods). Bottom line: You snooze, you win. If you can't get away for a nap during the day, make sure to get at least seven to eight hours of sleep at night.