Our bodies are miraculous gifts from our loving Father in Heaven.

This week I had two zone conferences.  The first on Wednesday in Whangarei (Northland) just over 2 hours north and the second on Friday here in Takapuna where I live.  This round of conferences I wanted to focus my presentation on nutrition and weight maintenance and/or loss. 

I set up a display of foods and talked about basic food groups.  We should aim to fill half of our plate with colorful vegetables and fruits.  The remainder of the plate with proteins/dairy and grains with emphasis on whole grains.

Here is my presentation:

September Zone Conference Presentation

Today I want to talk to you about nutrition.  Many of you have contacted me about how to manage weight and how to eat better.  Good health is vital in every aspect of our lives.  How can we serve the Lord if we are sick?  Being overweight can make us feel a lack of energy and can cause other health problems such as pain in our knees, feet, back and diseases such as type 2 diabetes.

We have been given bodies to house our spirits.   Our bodies have miraculous powers to control our heart beat, to think, to see, to digest food, to breathe and we do all of these things and more without even thinking about it.  Our bodies can also heal themselves.  With this great gift we have also been given the responsibility to care for our bodies. 

God has commanded us to “seek…out of the best books words of wisdom” (Doctrine and Covenants 88:118) and has provided to us a “word of wisdom” where He counselled us in the care and nourishment of our bodies (Doctrine and Covenants 89)

God has given a promise, saying:

And all saints who remember to keep and do these sayings, walking in obedience to the commandments, 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.  (Doctrine and Covenants: 18-20)

A lot of times we think of the Word of Wisdom only as a code that prohibits taking harmful substances into our bodies.  However, the greater portion of it actually lists the foods that are healthy and good for us to eat! 

Here is what it says:

The basis of your diet should be whole grains, primarily wheat.

D & C 89: 14, 17: All grain is ordained for the use of man and of beasts, to be the staff of life, not only for man but for the beasts of the field, and the fowls of heaven, and all wild animals that run or creep on the earth; Nevertheless, wheat for man, and corn for the ox, and oats for the horse, and rye for the fowls and for swine, and for all beasts of the field, and barley for all useful animals, and for mild drinks, as also other grain.

So, God has given all grains to be eaten by man with wheat, specifically, being the one that is best. What’s so great about wheat? Here are some of its health benefits:

• It’s packed with vitamins such as iron, manganese, tryptophan, magnesium, zinc, potassium, selenium, vitamin E, and B vitamins such as folate, thiamin, niacin, and B6.
• It has lots of fiber, which is necessary for good blood sugar balance, cholesterol control, intestinal health and detoxification.
• It contains protein as well as complex carbohydrates.

Of course, to get the benefits, you need to eat the whole, entire wheat kernel.  In fact, all grains are best eaten whole rather than refined and processed.  For example, brown rice is the whole grain, while white rice has had the nutrient-rich, outer layer removed.  The white rice grain is only the starchy endosperm that is left. 

Here are some additional benefits you will gain by eating whole grains rather than refined grains (brown rice and 100% whole wheat):

• The fiber in whole grains speeds up metabolism, which will, in turn, make you less likely to gain weight and give you a more desirable body shape.
• The magnesium in the wheat combined with the fiber in whole grains will help your body more efficiently use glucose and secrete insulin, which will reduce your risk of Type 2 Diabetes.
• The fiber in whole grains will keep your digestive system running smoothly.  In addition to avoiding constipation

To your diet of whole grains, you should add fresh fruits and vegetables in season.

D&C 89:11,16: Every herb in the season thereof, and every fruit in the season thereof; all these to be used with prudence and thanksgiving.  All grain is good for the food of man; as also the fruit of the vine; that which yieldeth fruit, whether in the ground or above the ground.

Like whole grains, fruits and vegetables provide fiber as well as lots of nutrients. Each fruit or vegetable contains different vitamins and nutrients, so you want to eat a wide variety for best health.  Try for a rainbow of colors in your overall menu to get all the nutrients your body needs.  Generally, produce of the following colors will have the following health benefits:

• Red (tomatoes, beets, raspberries, strawberries, etc.): Supports a healthy heart, aids memory, lowers the risks of some cancers, and helps urinary tract health.
• Green (avocado, kiwi, spinach, cucumbers, artichokes, etc.): Balances hormones, relives anxiety, lowers the risk of some cancers, improves vision, and supports strong bones and teeth.
• Blue/ Violet (blueberries, plums, prunes, figs, etc.): Prevents aging, protects against heart disease, regulates blood pressure, supports urinary tract function, improves memory, and fights cancer.
• Yellow/ Orange (Carrots, pumpkin, peaches, oranges, pineapple, etc.): Keep your skin young, have a positive influence on mood, improve vision, and boost the immune system.
• White (pear, apple, onion, cauliflower, etc.):  Lowers cholesterol levels and blood pressure, prevent diabetes, and combats bacterial infections.

After the bulk of your diet is comprised of grains and produce, you may add a small amount of meat.

D&C 89:12: Yea, flesh also of beasts and of the fowls of the air, I, the Lord, have ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly.

Why do we have to eat meat sparingly?

When it comes to proteins (and the fats that are also part of their make-up) a little goes a long way.  Our bodies need only a small amount of protein to survive and even less fat.  Too much of a good thing is bad for our bodies.

Protein is in every cell in the body. Our bodies need protein from the foods we eat to build and maintain bones, muscles and skin. We get proteins in our diet from meat, dairy products, nuts, and certain grains and beans.

Along with the things I’ve talked about so far, if we want to maintain or lose weight, we must do a few other things.

Portion control is a HEAVY item – no pun intended.  When it comes to working out how much food to serve, size really does matter and yes, you can have too much of a good thing. Watching your portion size is a key factor in helping to prevent weight gain.

How much should I eat?

Using your hand can be an easy way to check the size of your food portions on your plate.

There are differences between the size of our hands and they can be used a rough guide to help you know how much to cook and serve. When serving up for someone else, use the size of their hand.

If you’re looking to reduce portion sizes it’s a good idea to initially focus on eating less processed food, which is high in salt, sugar, and saturated fat.

Then move on to the meat, carbohydrate and cheese components of a meal. If you’re afraid your plate will look a little empty, why not fill it with more vegetables. These can be low cost if bought in season and should be eaten in larger quantities than other foods.

It can be very easy to over serve, and therefore overeat, especially when you are hungry!

Limit sugar in your diet.

Sugar tastes good but is basically a poison that is used to preserve food.  It lasts forever because it has no nutritional value.  Sugar can:

• Weakens your immune system by diminishing your white blood cells ability to fight pathogens.
• Makes it difficult for your body to keep even blood sugar levels by consuming insulin.  You will get a short term energy benefit followed by a “crash” of your system when your blood sugar levels plummet following your short, “sugar high.”
• Can increase your blood pressure, giving you a headache in the short term and poor heart health in the long term.
• Will mix with plaque, creating an acid that will eat away at your tooth enamel.
• Has been linked to a bunch of other health problems.

The problem with sugar is that is seems to have an addictive quality to it.  Once you get in the habit of eating it, you want to eat it all the time.  To break your sugar addiction, try to get the recommended 25-35 grams of fiber daily as described above.  You will be so full all day that you won’t have a chance to eat any sugar.  And after a couple of weeks, you won’t want sugar anymore.

Exercise:  We talked about this a couple of conferences ago but 30 minutes of exercise is going to help you in your quest for better health.

Stay Hydrated:  How much water should you drink each day? It's a simple question with no easy answer.  Water is your body's principal chemical component and makes up about 60 percent of your body weight. Your body depends on water to survive.

Every cell, tissue and organ in your body needs water to work properly. For example, water:

• Gets rid of wastes through urination, perspiration and bowel movements
• Keeps your temperature normal
• Lubricates and cushions joints
• Protects sensitive tissues

Lack of water can lead to dehydration — a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

You've probably heard the advice, "Drink eight 8-ounce glasses of water a day." That's easy to remember, and it's a reasonable goal.

Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. But other people might need more.

Factors that influence water needs

You might need to modify your total fluid intake based on several factors:

• Exercise. If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It's important to drink water before, during and after a workout. If exercise is intense and lasts more than an hour, a sports drink can replace minerals in your blood (electrolytes) lost through sweat.
• Environment. Hot or humid weather can make you sweat and requires additional fluid intake. 
• Overall health. Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor's recommendation to drink oral rehydration solutions.  

You don't need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion. For example, many fruits and vegetables, such as watermelon and spinach, are almost 100 percent water by weight.

In addition, beverages such as milk, juice, sodas and herbal teas are composed mostly of water. But water is your best bet because it's calorie-free, inexpensive and readily available.

We could go on for hours discussing nutrition but the bottom line after all I’ve talked about is:

Whenever we eat or drink something, our bodies will first use the carbohydrates for fuel.  When the carbohydrates are used up, the body will then use protein, and, finally, it will use fat.  Whatever is not used, will be stored on our bodies in the form of fat.  So, the dietary plan laid out by the Word of Wisdom is also the most slimming plan!

I’ve had the usual daily calls for “help” and I spent one day in the hospital with a missionary who had minor surgery so it has been a busy week.

Saturday, it was sunny so I invited Sister Bunker to go to Devonport with me to climb Mount Victoria.  “Devonport is a relaxed bayside village with upscale cafes and seafood restaurants, as well as classic Kiwi pubs and fish and chips shops. Small boutiques and art dealerships line Victoria Road, while Devonport and Cheltenham beaches draw crowds. The volcanic cone of North Head has harbour views and underground army tunnels. Hikers also climb Mount Victoria, passing reservoir vents decorated as mushrooms.”

It was a beautiful day!  From the top of Mount Victoria you can see in every direction.  You may read about the history of the area.

I have a lot of pictures to share.  The flowers and sights were memorable.

Sister Bunker on her way to The Bunker

The Bunker

If you would like to read about the disappearing gun you may do so here:
https://en.wikipedia.org/wiki/Disappearing_gun

Mushroom decorated vent caps

This family was enjoying a day of “sledding” down the hill

A freighter on its way out to sea

How grateful I am for the gift of our bodies.  For our eyes to see the wonders around us and for ears to hear the song of the birds.  (I think there is a song about this!)

I love my Savior and I love you my family and friends.