The Lord Has Given Us a Law of Health

One of the great blessings we received when we came to earth was a physical body. Our bodies are holy and so important that the Lord calls them temples of God (see 1 Corinthians 3:16). He also tells us that none of His commandments are temporal but that all His “commandments are spiritual” (D&C 29:35). So His commandments concerning our physical health are also for our spiritual good (see D&C 89:19–21).

Because our Heavenly Father wants us to take care of our bodies, He revealed essential information on how to do so. Much of this information is found in Doctrine and Covenants 89 and is known as the Word of Wisdom.

Here we learn several things we should and should not do to keep our bodies healthy. The spirit of this law is to consume nutritious foods and to refrain from anything that is habit forming or harmful to our bodies. Among the things the Lord commands us not to take into our bodies are alcohol and tobacco, which are drugs (see D&C 89:5–8). We should not use any drugs except when they are necessary as medicine. Those who misuse legal or illegal drugs need to seek help so their bodies can become clean again and free from addiction. A clean body is more receptive to the Holy Ghost.

The Lord also counsels us against the use of “hot drinks” (D&C 89:9). Prophets have explained that this means coffee and tea, which contain harmful substances. We should avoid all drinks, whether hot or cold, that contain harmful substances.

We should also avoid anything that is harmful to our bodies, such as overeating or refusing to eat enough healthy foods to maintain our health.

In addition to the things we should not do, the Word of Wisdom tells us things that we should do. Several of those things are shown here.

Those who obey the Lord’s law of health “shall receive health in their navel and marrow to their bones; and shall find wisdom and great treasures of knowledge, even hidden treasures; and shall run and not be weary, and shall walk and not faint” (D&C 89:18–20).

In the Word of Wisdom and other scriptures, the Lord has revealed health guidelines:

1. 1. Fruits, vegetables, and wholesome herbs are to be used “in the season thereof” and “with prudence and thanksgiving” (see D&C 89:10–11).
   
2. 2. Meat and poultry have been “ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly” (D&C 89:12).
   
3. 3. “All grain is good for the food of man” (D&C 89:16).
   
4. 4. We should not “labor more than [we] have strength” (D&C 10:4).
   
5. 5. We should develop proper sleeping habits so “[our] bodies and [our] minds may be invigorated” (D&C 88:124).
   

For more information, see Gospel Principles (2009), 167–72; and True to the Faith (2004), 186–88.

“Nutritious meals, regular exercise, and appropriate sleep are necessary for a strong body.”

President Thomas S. Monson, “That We May Touch Heaven,” Ensign, Nov. 1990, 46.

The Word of Wisdom Diet

The Word of Wisdom diet is the Church of Latter-Day Saints’ official position on what its members should eat. LDS members, commonly known as Mormons, refer to a scriptural canon called Doctrine and Covenants, or D&C. Section 89 of this scripture contains advice for eating a healthy diet and is known by church members as The Word of Wisdom.

Wholesome Herbs

According to the D&C, “Every herb in the season thereof, and every fruit in the season thereof; all these to be used with prudence and thanksgiving.” Mormons interpret “herbs” as all fruits and vegetables. The part about using fruits in their season allows a little leeway for canning and preserving vegetables for use year-round. During the 1800s, many people suffered from vitamin deficiencies, especially scurvy. Eating fruits and vegetables protects against diseases caused by deficiencies.

Meat Sparingly

The Word of Wisdom stance on meat especially lends itself to conflicting interpretations. One part of the D&C says, “And it is pleasing unto me that they should not be used, only in times of winter, or of cold, or famine.” While this passage seems to condone vegetarianism, another part of the scripture says that the beasts of the field and the fowls of the air are “ordained for the use of man for food and for raiment, and that he might have in abundance.” While most Mormons interpret these passages as calling for moderation, some have embraced vegetarianism. Mormon vegetarian author Joyce Kinmont wrote, “Verse 15 tells us that we may eat animals in times of famine and excess hunger. For me, that condition does not now exist. I do not partake at this time.” She points out that early church leader Brigham Young’s teachings called for kindness to animals as a condition for increasing peace in the world.

The Staff of Life

Grain is considered “the staff of life,” as it provides nourishment to everything from insects to humans. The D&C mentions, “wheat for man, and corn for ox, and oats for the horse, and rye for the fowls and swine,” among other recommendations. Lora Beth Larson, an instructor in Brigham Young University’s Department of Food Science and Nutrition, writes that sometimes people focus too much on “wheat for man” and forget to eat other grains. She recommends varying your grain intake for a full array of nutrients.

Things to Avoid

In addition to all the good things to eat, the Word of Wisdom proscribes alcohol, tobacco, caffeine and other drugs. As the late Hugh Nibley, a professor of scripture at BYU, explained it, stimulants and intoxicants are a form of indulgence that early members of the church learned to do without. Running out of supplies while enduring harsh frontier conditions forced them to adopt a more disciplined way of life. Nibley suggested balancing work and rest so that you don’t get tired enough to require stimulants such as caffeine

The 3 Dietary Principles in the Word of Wisdom

1. All “wholesome herbs [plants] . . . in the season thereof” should be used with “prudence and thanksgiving.” (D&C 89:10–11).

The first principle focuses on the prudent use of wholesome (think “whole”) plant foods. Wholesome plant foods include whole vegetables, fruits, grains, and legumes (beans, etc.). Animal foods are not plant foods. Highly processed foods (including refined carbs, oils, and junk foods) are neither wholesome nor prudent. They are nutritionally poor, highly concentrated foods designed to get us to over-consume. Whole plant foods contain all the amazing nutrients God packaged them with, along with fiber and water which create bulk and satiety. (See also: Wholesome Herbs and Every Fruit)

2. Animal flesh is ordained for human use, but it should be eaten sparingly, and it is pleasing to the Lord if it is not used, except in times of need (“times of winter . . . cold, or famine” and “excess of hunger”) (D&C 89:12–13, 15).

Study after study show a correlation between animal food consumption, obesity, and chronic disease. Since, animal foods are not needed for nutritional purposes and unavoidably contain harmful substances, these foods should be kept to a minimum, if eaten at all, for optimal health. Better to save them for times of need. (See also: The Flesh of Beasts, Part I and Part II)

3. “All grain is good” and is ordained to be the “staff of life.” (D&C 89:14, 16).

Fruits and vegetables are great at providing nutrients, but not at providing calories. Whole grains, beans, and other starchy plant foods provide sufficient energy with none of the extreme negative features of other calorie dense foods, like animal foods and processed foods. They are delicious, satisfying, and (despite the current rhetoric) key to weight loss. The bulk of our calories should come from whole starchy plants, which are primarily the whole grains, such as wheat, barley, oats, rice, corn, and millet. (See also: All Grain is Good)

Make Recipes Healthier – 5 Steps

Make Recipes Healthier – 5 Steps

1. Type of Sugar Used

The first step to make recipes healthier is to look at what type of sugar is used. If it is processed sugar, I use honey which is my preferred sweetener or Sucanat which is available from my affiliate partner or I have also purchased it from Azure Standard. Sucanat has a hint of a molasses flavor similar to brown sugar.
Honey can be substituted at 3/4 cup for each cup of sugar.  Depending on the type of recipe, when substituting honey, I will cut down other liquids in the recipe by 25% – 50%. Sometimes it is trial and error but I normally start with decreasing the liquid by 1/4 and that gets you close to the desired end product.
Sucanat is substituted 1 cup for each 1 cup of sugar. Sometimes even a bit more is needed especially in desserts.

2. Type of Flour Used

The second step to make recipes healthier is to substitute the unbleached or white flour for whole wheat flour. This can make the finished product a bit heavier especially if the recipe is for a bread product. If in doubt, start with 1/2 unbleached and 1/2 whole wheat flour and increase the amount of whole wheat flour gradually.
Sprouted flour is another healthy option. Sprouted flour is easier to digest, and the sprouting process increases the nutrient content in the grain – vitamins C, B and carotene especially. The sprouting process also greatly decreases the phytic acid or antinutrient content of the grain. Phytic acid is present in the bran of all grains and seeds. For more information on phytic acid and how to neutralize it, see Proper Grain Preparation.
If you are gluten free, you can normally substitute a non-gluten baking mix cup for cup with the unbleached flour. If you are using coconut flour this is not the case. Coconut flour is very absorbent because it has more fiber than unbleached flour. This means that it will need more liquid added, as well as, more leavening (eggs, baking soda..) Again, trial and error may be needed to get the desired finished product.
Almond flour and other nut flours may be substituted cup for cup in recipes to provide a gluten free option. When substituting almond or nut flour, which makes for a heavier end product, be sure to increase the baking soda (or baking powder) 1/2 tsp per cup of almond/nut flour.

3. Type of Oil Used

The third step to make recipes healthier is to change from unhealthy fats to healthy ones. I now use mainly olive oil in my recipes and sometimes coconut oil. If the recipe calls for margarine and I substitute cup for cup butter. There is no need to adjust quantities here, cup for cup works well.
Olive oil is a monounsaturated fat which is a healthy fat. It contains polyphenols which are an antioxidant that protects your cells from damage. Polyphenols help lower blood pressure and cholesterol thus decreasing the risk of heart disease risk. Polyphenols also help lower the risk of cancer by lowering inflammation and cellular proliferation. Pure olive oil is less expensive than extra virgin olive oil and is a blend of mostly processed olive oil and a small percentage of extra virgin olive oil. It can be as much as 95% olive oil and 5% extra virgin olive oil.
Coconut oil is a nutrient dense source of energy and is extracted from the meat of coconuts. It is made up of more than 85% saturated fats. In case you are worried about saturated fats, most of the saturated fats in coconut oil are medium chain triglycerides. Medium chain triglycerides are medium length and are metabolized differently than long chain triglycerides. They help you feel more quickly satisfied when eating, increase the HDL (good cholesterol), help control body weight and reduce the risk of atherosclerosis. Lauric acid makes up almost half of the fat in coconut
oil. Lauric acid has been found to kill bacteria, viruses, fungus and to help fight infection.
Butter is packed with vitamins, minerals, healthy fatty acids, good cholesterol and iodine. Butter has the right ratio of omega-3 to omega-6 fatty acids and is also a good source Vitamin A which is essential to a healthy immune system and keeps the thyroid healthy. Butter coming from grass fed animals also contains Conjugated Linoleic Acid or CLA which protects against cancer and helps the body build muscle rather than fat. If you have access to raw milk, butter is super easy to make – check out Make Your Own Butter. If you don’t, US Wellness Meats carries quality grassfed butter.

4. Exchange Salt, Herbs and Spices for Natural, Non-irradiated Versions

The fourth step to make recipes healthier is to lose the table salt and replace it with sea salt which essential trace minerals and nutrients that your body can assimilate. And, there are no clumping agents added to prevent clumping as with table salt.
Instead of the grocery store herbs and spices, I use real salt, herbs and spices from Mountain Rose Herbs because they are organic, non-irradiated plus they are more aromatic and flavorful than others. It is amazing to compare the same herb or spice from the grocery store and Mountain Rose Herbs side by side. Those from Mountain Rose Herbs are more colorful and fragrant whereas the grocery store’s is pale and lacks aroma!

5. Processed Replacements

The fifth step to make recipes healthier is to look for any processed ingredients that you can replace with a healthier version. Typically, canned products have unnecessary ingredients including preservatives, dyes and taste enhancers. Most of these can easily be substituted with homemade healthier versions. You can find out how to make many of them here: Vanilla extract, mayonnaise, cream cheese, mozzarella cheese…
Substitutions can be made to familiar recipes so that they meet the requirements for specific diets. For example, those who eat Paleo or who have milk/dairy allergies can replace milk with coconut milk. Egg substitutes can be made for those with sensitivities to eggs – I have heard good reports of Ener G Egg Replacer. For other substitutions, see 83 Healthy Recipe Substitutions.
Now that you know how to make recipes healthier, what is the first recipe you  plan to make healthier?

30 Tips for Real Food Newbies

30 Tips for Real Food Newbies

1. Take baby steps, changing one thing at a time as you learn more and get more interested.
2. Cut out the complete junk food first and then fine tune to real food principles.
3. Do not buy anything with long ingredient lists or ingredients you cannot pronounce.
4. Avoid the center of the grocery store, opting to shop the outer edges…better yet avoid the grocery store altogether.
5. Find and shop at your local farmers market.
6. At first, try to find time to go to food shop by yourself so that you have time to read ingredient lists and ask questions.
7. Get inspired by good, simple recipes and make them your own.
8. Slowly get rid of the processed foods in your pantry as you finish them, stop buying them, and then replace them with real food.
9. Eat food that you make at home more often (stop buying take out).
10. Replace soda with water or if you are adventurous, kombucha (you can even buy it in most Whole Foods these days).
11. Ditch foods in boxes, packaged with marketing hype and bright colors.
12. Build a plan and learn how to make one new ‘real food’ item per month starting with the basics – fermented condiments, fermented beverages, traditionally prepared grains/breads, grain-free baking, refined sugar free baking, bone broths, how to properly cook grass fed meats, healthy saturated fats, etc.
13. Give your taste buds time to adjust – you didn’t like beer the first time you tried it? Real food will grow on you, and sooner rather than later fake food will taste vile to you and your family.
14. Determine if you need to eliminate any foods to allow your body to heal (grains, dairy, eggs, etc.).
15. Understand the difference between whole foods and traditional foods. Differences in production, processing and preparation can make all the difference in how your body can handle various foods.
16. Buy organic.
17. Buy local.
18. Join a CSA (Community Supported Agriculture)
19. Understand your values about food and what is important to you (how your meat is raised, raw or pasteurized dairy, soy-fed, no GMOs, etc.).
20. Meet your local farmers and start to be comfortable asking them questions and get to know them to see if they meet your real food values.
21. Learn to cook from scratch.
22. Get the help you need to succeed – cookbooks and resources (such as meal plans) are invaluable so that you do not have to struggle.
23. Enlist helpers you need in the kitchen such as your husband, kids, and even paid help to prep or clean up if you can afford it.
24. Make extra – leftovers are key.
25. Real food is not a diet – it is a lifestyle change. Understand the difference.
26. Focus on nutrient density and quality over mainstream nutritional dogma. Look backward at traditional diets vs. forward to chemical $h*t storms.
27. Focus on what you CAN have, not on all the things you can’t. Hooray for butter, coconut oil, and raw honey!
28. Keep it simple and delicious and remember: fat adds flavor.
29. Follow the 80/20 rule and be kind to yourself.
30. Have fun with it!

30 tips para principiantes en Real Food

batidos de frutas y verduras

granola casera

Breakfast & Brunch tacos

Ingredients

6 ounces Breakfast sausage
1 (16-oz. ) can Refried Beans
1 tablespoon Butter or margarine
8 Eggs, lightly beaten
12 Taco Shells, warmed
2 cups Mild cheddar cheese
2 cups Chopped tomato
2 cups Chopped green bell pepper
2 cups Thick & Chunky Salsa

Preparation

Brown sausage in a large skillet until no longer pink; drain. Stir in beans; heat for 3 to 4 minutes. Remove from skillet; keep warm.

Melt butter in a medium skillet over medium heat. Add eggs; cook, stirring constantly, for 3 to 4 minutes or until eggs are of desired consistency.

Fill taco shells with sausage mixture and egg mixture. Top with cheese, tomato, bell pepper and salsa.


tomado de: mealsmatters.org