Be Ye Strong
Newsletter
January/February 2010
Volume 3; Issue 1

President’s Message 
Dear Sisters,
The theme this year for our stake Relief Society is "Be ye strong." This theme is repeated several times throughout the scriptures where the Lord is encouraging His children to stay strong, and lean on His power to withstand the trials of life.

In Ephesians 6:10 it states, “Be ye strong in the Lord and in the power of His might.” In Joshua 1:9 the Lord commands us to "Be strong and of good courage: be not afraid, neither be thou dismayed: for the Lord thy God is with thee whithersoever thou goest."

In all of our daily lives we are constantly bombarded and weighed down with worries, hurts, fears and trials. How comforting it is to know that our God is with us as we take every step through life's journey. How reassuring it is to hear his voice saying "Be ye strong, I am with thee."

This year our stake newsletters, meetings, and activities will focus on several ways we as women of faith can become personally stronger. The areas we have chosen to focus on are increasing our strength; spiritually, physically, financially, and building personal resilience and self reliance. This newsletter and the next will focus on safeguarding our health and the health of our families by taking a proactive approach to physical wellness through healthy nutrition and physical fitness.

In D&C 38:15 it states "Therefore, be ye strong from henceforth, fear not, for the kingdom is yours. How grateful we are for this reminder from our Father to be ever strong that we may reap His promised blessings and the rights to dwell in His kingdom.

May the Lord continue to bless you and your family.
Love, Shannon, Lori, Sammy, and Jan



Activities for Families
By Sister Lori Berrett
While playing organized sports is always a good way to stay fit as a family, don't limit yourselves to just football, baseball, basketball, and other ballgames. Just tossing a Frisbee around on a Saturday afternoon is a great way to get started. Maybe the whole family can take karate lessons at the local Y. Or combine household chores and exercise. Hold contests to see who can sweep the carpets the fastest, or wax the floors, or rake the leaves. Find something to hold everyone's interest and this will make it easier to sustain an active lifestyle.

Flexibility is the key to any successful exercise and fitness program, especially one that you are trying to do as a family. Remember to choose some activities that don't take a lot of extra time and can be done in a variety

Be aware that modern technology contributes towards decreased physical activity; therefore it’s essential that time for regular exercise is scheduled.

Design an exercise routine and complementary nutritional plan specifically designed to help achieve your unique fitness goal.

Always begin any intensive exercise session with a gradual warm-up such as stretching and/or light cardiovascular activity.

When you stretch, stretch properly, and stretch your entire body.

Wear comfortable, appropriate gear while exercising.

When lifting weights, ensure the proper technique is used. It’s better to lift lighter weights correctly than to lift heavier weights incorrectly.

Pop Quiz
How long does it take for a healthy diet to lower cholesterol?
The correct answer is: 3 months

How much exercise does it take to lower cholesterol?
The correct answer is: 30 minutes of moderate exercise at least 4 days a week

What's the next step if diet and exercise don't lower your cholesterol?
The correct answer is: Start medication, and continue diet and exercise.

Health & Fitness 
The surgeon general recommends accumulating 30 minutes of moderate-intensity activity (hard enough to leave you feeling "warm and slightly out of breath") on most, if not all, days of the week. You can do it in two bouts of 15 minutes, three bouts of 10 minutes, or one bout of 30 minutes.. This recommendation emphasizes incorporating activity into your daily life -- walking instead of taking the bus, parking your car farther from the mall and walking across the parking lot, taking stairs instead of the elevator, and washing your car by hand.

The American College of Sports Medicine recommends a five- to 10-minute warm-up and then 30 to 45 minutes of continuous aerobic activity (such as swimming, biking, walking, dancing, or jogging) three to five times a week, with a stretch and cool down period in the last five to 10 minutes. The ACSM also recommends weight training: at least one set (eight to 12 repetitions) each of eight to 10 different exercises, targeting the body's major muscle groups.

Cannery News
Alicia Clayton
Stake Welfare Specialist
801-254-2450
Sandy Utah Home Storage Center Dry Pack (801-561-8104) 
Saturday, March 6th - 1:00 pm to 5:00 pm
These times have been reserved for our Stake.



Quinoa 
The Happy Nutritionist
Quinoa (pronounced keen-wah) - though not technically a cereal grain like wheat or oats, has been cultivated and eaten as a cereal for thousands of years by South Americans. Quinoa is the tiny seed of the Chenopodium Quinoa, a leafy plant that is a distant relative of spinach and beets.

Quinoa was called the "mother grain" by the Incas. Now, as people in the rest of the world learn more about Quinoa, they're discovering that its ancient nickname was well deserved - Quinoa is indeed a nutritional powerhouse.

Quinoa's protein content, about 16%, is higher than that of any other grain. Wheat also has a high protein content, about 14%, but the protein in wheat and most other grains is lacking in the amino acid lysine, which Quinoa has in abundance. In fact, the amino acid composition in Quinoa is almost perfect. The World Health Organization has judged the protein in Quinoa to be as complete as that in milk. In addition, Quinoa contains more iron than most grains, and is a good source of calcium, phosphorus, folate, and many B vitamins.

Eating a serving of whole grains, such as Quinoa, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease.
QuinoaQuinoa


Reasons for eating Quinoa: 
  • It’s a VEGETARIAN solution, a balanced-amino-acid source of high quality protein. 
  • It’s a SENIOR solution, a high-iron food that raises the hematocrit, delivers more oxygen to the brain, fights senility. 
  • It’s a DIABETIC solution, a very low-glycemic-index cereal type food. Quinoa is 35 on the Glycemic Index 
  • A good source for people with wheat and gluten related food allergies