March Lessons
March 1 Presidency Lesson
Teacher: Karen Brown
March 8 Joseph Smith Lesson #26 “Eliijah and the Restoration of the Sealing Keys”
Teacher: Myrna Clark
March 15 Joseph Smith #27 “Beware the Bitter Fruits of Apostasy”
Teacher: Kamilla Lloyd
March 22 Teachings for our Times “
“Our Hearts Knit as One” - Henry B. Eyring Nov. 2008 Ensign, pg 68
Teacher - Ramona Ford
March 29 Bishopric decides.
March Visiting Teaching Message
Ensign » March 2009
“Uphold, Nourish, and Protect the Family,” Ensign, March 2009, p 68
Full message on the Blog
March Activities
Relief Society Birthday Party March 25, 2009 TBA
Draper Temple Dedication March 22, 2009 4:30 p.m. Any one caring to attend at the Stake Center will need to present a current Temple Recommend
The Lady of the Month
This month we are spotlighting Sister Ardell Archibald. Thanks go to her daughter, Kayelyn Birch for writing it.
Scripture Thought
I was thinking that it might be interesting to share a few thoughts and personal experiences on the scriptures. I thought I would go first
Morm. 8: 22
For the eternal purposes of the Lord shall roll on, until all His promises shall be fulfilled.
I remember that this scripture was our MIA theme one year. It gave me great comfort to realize that, no matter what obstacles and problems I was facing at the time the Lord was aware of what I was going through and would see me through.
Sunday, March 1, 2009
Sister Ardell Archibald
Ardell Griffeth Archibald was born in Preston, Idaho on October 23, 1928. She was born by Caesarian section, and she and her mother both almost died. She was the oldest of four children. The next oldest child was ten years younger than her, so she was an only child for most of her years living with her parents. She was raised on a farm. She learned how to cook and clean and sew from her mother, but she loved most being outside working with her father. She learned how to do most of the chores on the farm, such as herding sheep, milking cows, working in the fields, etc. She learned how to work hard.
She was quite the tom-boy in her early years. She liked to hike. She and her friends would hike on the lava rocks near her home. She was daring and would jump over crevices where she could have fallen a long way and gotten hurt quite badly. Someone was watching over her, and nothing ever happened though.
She would ride a horse to take the cows up in the canyons and then bring them home to milk them in the evening. One night, when they were going up to the canyons, the horse she was riding suddenly turned and headed back down the hill. Miraculously she did not fall off the horse. When she looked back to see why he had turned she saw a wildcat running in the opposite direction. The horse had obviously scared it as much as it scared him.
She learned the hard way to obey her parents. One day her mother asked her to bring some empty quart bottles down from the attic to can with. To do this she needed to go outside and climb a ladder at the side of the house. Her mother told her not to take her little brother with her. She took him part way and went up to get the bottles. She had a jar on each finger, when she heard her little brother and thought that he needed her. She ran and fell, breaking six of the bottles. She still has the scars to tell the tale.
She spent all of her early years in Idaho. She went to school there through her high school years. When she was a junior in High School they moved to Dayton, Idaho – which is where her future husband, Leroy Alder Archibald lived. She attended the Utah State Agricultural College (Utah State University now) for 1 ½ years. When she went back to Dayton, Leroy was just returning from serving in WWII. They met at a church dance. Later they were in a 3-act play together. They were married in the Logan Temple May 26, 1949. They lived in Logan, Utah, and Dayton, Burley, and Armerican Falls in Idaho. They moved to Salt Lake City in 1956. They had nine children, eight who lived to adulthood. They also welcomed many foster children and Indian-placement children into their home.
Ardell enjoyed gardening and most years she planted a large vegetable garden in their back yard. Her children spent many hours gardening with her.
She spent eleven years as an 11-year-olds scout leader. Those were some of the most fulfilling years of her life. She also had callings in primary, young women, relief society, Sunday school, etc.
When her children were raised, she went on two missions with her husband. One to Rochester, New York (where they served 1 year at the Grandin Press Building in Palmyra, and 7 months at the Peter Whitmer Farm in Fayette,NY), and a temple mission to Buenos Aires, Argentina. Between these missions she worked in the Salt Lake Temple. After her husbands death she worked in the temple again for 9 years and served a Family History mission for 9 ½ years at the Joseph Smith Memorial Building in Salt Lake.
She has spent her life in the service of others, her family, neighbors, boy scouts, even total strangers. She loves everyone and gives her all to everything she does. She is happiest when she is busy helping others.
She still enjoys reading, working in her yard, and doing genealogy.
She was quite the tom-boy in her early years. She liked to hike. She and her friends would hike on the lava rocks near her home. She was daring and would jump over crevices where she could have fallen a long way and gotten hurt quite badly. Someone was watching over her, and nothing ever happened though.
She would ride a horse to take the cows up in the canyons and then bring them home to milk them in the evening. One night, when they were going up to the canyons, the horse she was riding suddenly turned and headed back down the hill. Miraculously she did not fall off the horse. When she looked back to see why he had turned she saw a wildcat running in the opposite direction. The horse had obviously scared it as much as it scared him.
She learned the hard way to obey her parents. One day her mother asked her to bring some empty quart bottles down from the attic to can with. To do this she needed to go outside and climb a ladder at the side of the house. Her mother told her not to take her little brother with her. She took him part way and went up to get the bottles. She had a jar on each finger, when she heard her little brother and thought that he needed her. She ran and fell, breaking six of the bottles. She still has the scars to tell the tale.
She spent all of her early years in Idaho. She went to school there through her high school years. When she was a junior in High School they moved to Dayton, Idaho – which is where her future husband, Leroy Alder Archibald lived. She attended the Utah State Agricultural College (Utah State University now) for 1 ½ years. When she went back to Dayton, Leroy was just returning from serving in WWII. They met at a church dance. Later they were in a 3-act play together. They were married in the Logan Temple May 26, 1949. They lived in Logan, Utah, and Dayton, Burley, and Armerican Falls in Idaho. They moved to Salt Lake City in 1956. They had nine children, eight who lived to adulthood. They also welcomed many foster children and Indian-placement children into their home.
Ardell enjoyed gardening and most years she planted a large vegetable garden in their back yard. Her children spent many hours gardening with her.
She spent eleven years as an 11-year-olds scout leader. Those were some of the most fulfilling years of her life. She also had callings in primary, young women, relief society, Sunday school, etc.
When her children were raised, she went on two missions with her husband. One to Rochester, New York (where they served 1 year at the Grandin Press Building in Palmyra, and 7 months at the Peter Whitmer Farm in Fayette,NY), and a temple mission to Buenos Aires, Argentina. Between these missions she worked in the Salt Lake Temple. After her husbands death she worked in the temple again for 9 years and served a Family History mission for 9 ½ years at the Joseph Smith Memorial Building in Salt Lake.
She has spent her life in the service of others, her family, neighbors, boy scouts, even total strangers. She loves everyone and gives her all to everything she does. She is happiest when she is busy helping others.
She still enjoys reading, working in her yard, and doing genealogy.
March Visiting Teaching Message
March Visiting Teaching Message
Ensign » 2009 » March
“Uphold, Nourish, and Protect the Family,” Ensign, Mar 2009, 68
Teach the scriptures and quotations that will bless the sisters you visit. Bear testimony of the doctrine. Invite those you visit to share what they have felt and learned.
Why Must I Defend the Doctrine of the Family?
The First Presidency and Quorum of the Twelve Apostles: “The family is ordained of God. Marriage between man and woman is essential to His eternal plan. Children are entitled to birth within the bonds of matrimony, and to be reared by a father and a mother who honor marital vows with complete fidelity” (“The Family: A Proclamation to the World,” Liahona, Oct. 2004, 49; Ensign, Nov. 1995, 102).
Julie B. Beck, Relief Society general president: “As a disciple of Jesus Christ, every woman in this Church is given the responsibility for upholding, nurturing, and protecting families. Women have distinct assignments given to them from before the foundation of the world. And as a covenant-keeping Latter-day Saint woman, you know that raising your voice in defense of the doctrine of the family is critical to the strength of families the world over” (“What Latter-day Saint Women Do Best: Stand Strong and Immovable,” Liahona and Ensign, Nov. 2007, 110).
How Can I Defend the Family?
D&C 88:119: “Establish a house, even a house of prayer, a house of fasting, a house of faith, a house of learning, a house of glory, a house of order, a house of God.”
President Spencer W. Kimball (1895–1985): “Home is a haven against the storms and struggles of life. Spirituality is born and nurtured by daily prayer, scripture study, home gospel discussions and related activities, home evenings, family councils, working and playing together, serving each other, and sharing the gospel with those around us. Spirituality is also nurtured in our actions of patience, kindness, and forgiveness toward each other and in our applying gospel principles in the family circle” (“Therefore I Was Taught,” Tambuli, Aug. 1982, 2; Ensign, Jan. 1982, 3).
Elder M. Russell Ballard of the Quorum of the Twelve Apostles: “I call upon members of the Church and on committed parents, grandparents, and extended family members everywhere to hold fast to [the family] proclamation, to make it a banner not unlike General Moroni’s ‘title of liberty,’ and to commit ourselves to live by its precepts. …
“In today’s world, where Satan’s aggression against the family is so prevalent, parents must do all they can to fortify and defend their families. But their efforts may not be enough. Our most basic institution of family desperately needs help and support from the extended family and the public institutions that surround us” (“What Matters Most Is What Lasts Longest,” Liahona and Ensign, Nov. 2005, 42–43).
Elder Robert S. Wood of the Seventy: “For too many, responsibility seems to end with hand-wringing and exclamations of dismay. Yet talk without action accomplishes little. We need to be vigorously engaged in the world. If our schools are inadequate or destructive of moral values, we must work with fellow members of the community to bring about change. If our neighborhoods are unsafe or unhealthy, we must join with the civic-minded to devise solutions. If our cities and towns are polluted, not only with noxious gases but soul-destroying addictions and smut, we must labor to find legitimate ways to eliminate such filth. … We have the responsibility to be a blessing to others, to our nation, to the world” (“On the Responsible Self,” Ensign, Mar. 2002, 30–31).
Ensign » 2009 » March
“Uphold, Nourish, and Protect the Family,” Ensign, Mar 2009, 68
Teach the scriptures and quotations that will bless the sisters you visit. Bear testimony of the doctrine. Invite those you visit to share what they have felt and learned.
Why Must I Defend the Doctrine of the Family?
The First Presidency and Quorum of the Twelve Apostles: “The family is ordained of God. Marriage between man and woman is essential to His eternal plan. Children are entitled to birth within the bonds of matrimony, and to be reared by a father and a mother who honor marital vows with complete fidelity” (“The Family: A Proclamation to the World,” Liahona, Oct. 2004, 49; Ensign, Nov. 1995, 102).
Julie B. Beck, Relief Society general president: “As a disciple of Jesus Christ, every woman in this Church is given the responsibility for upholding, nurturing, and protecting families. Women have distinct assignments given to them from before the foundation of the world. And as a covenant-keeping Latter-day Saint woman, you know that raising your voice in defense of the doctrine of the family is critical to the strength of families the world over” (“What Latter-day Saint Women Do Best: Stand Strong and Immovable,” Liahona and Ensign, Nov. 2007, 110).
How Can I Defend the Family?
D&C 88:119: “Establish a house, even a house of prayer, a house of fasting, a house of faith, a house of learning, a house of glory, a house of order, a house of God.”
President Spencer W. Kimball (1895–1985): “Home is a haven against the storms and struggles of life. Spirituality is born and nurtured by daily prayer, scripture study, home gospel discussions and related activities, home evenings, family councils, working and playing together, serving each other, and sharing the gospel with those around us. Spirituality is also nurtured in our actions of patience, kindness, and forgiveness toward each other and in our applying gospel principles in the family circle” (“Therefore I Was Taught,” Tambuli, Aug. 1982, 2; Ensign, Jan. 1982, 3).
Elder M. Russell Ballard of the Quorum of the Twelve Apostles: “I call upon members of the Church and on committed parents, grandparents, and extended family members everywhere to hold fast to [the family] proclamation, to make it a banner not unlike General Moroni’s ‘title of liberty,’ and to commit ourselves to live by its precepts. …
“In today’s world, where Satan’s aggression against the family is so prevalent, parents must do all they can to fortify and defend their families. But their efforts may not be enough. Our most basic institution of family desperately needs help and support from the extended family and the public institutions that surround us” (“What Matters Most Is What Lasts Longest,” Liahona and Ensign, Nov. 2005, 42–43).
Elder Robert S. Wood of the Seventy: “For too many, responsibility seems to end with hand-wringing and exclamations of dismay. Yet talk without action accomplishes little. We need to be vigorously engaged in the world. If our schools are inadequate or destructive of moral values, we must work with fellow members of the community to bring about change. If our neighborhoods are unsafe or unhealthy, we must join with the civic-minded to devise solutions. If our cities and towns are polluted, not only with noxious gases but soul-destroying addictions and smut, we must labor to find legitimate ways to eliminate such filth. … We have the responsibility to be a blessing to others, to our nation, to the world” (“On the Responsible Self,” Ensign, Mar. 2002, 30–31).
More recipes from “Recipes to Remember” by the Springview Ward
Quick Stew by Barbara Freed
3 to 4 potatoes, cut in bite-size pieces 1 can cream of celery soup
4 to 5 carrots, cut bite size 1 cup shreeded Cheddar Cheese
3 stalks celery, (bite size) 8 to 10 frankfurters, cut up into bite-size pieces
1 large onion 1 (10 oz.) pkg. frozen peas
Boil vegetables in just enough water to barely cover them for 15 to 20 minutes. Add frozen peas and cook for 5 minutes more. Add soup, franks, and cheese.
W. W. Vegetable Soup by Jeannette Dumas
Cabbage Celery
Zucchini 1 big can tomato juice
1 Tbsp. onion flakes 1 big can water
Carrots 5 bouillon cubes (any flavor)
Cut green beans 1 tsp. oregano
Any vegetable you like Salt and pepper to taste
Bring tomato juice and water with bouillon cubes, celery, and carrots to boil. Reduce heat and add rest of vegetables; heat 30 to 45 minutes. Stir occasionally; serve.
3 to 4 potatoes, cut in bite-size pieces 1 can cream of celery soup
4 to 5 carrots, cut bite size 1 cup shreeded Cheddar Cheese
3 stalks celery, (bite size) 8 to 10 frankfurters, cut up into bite-size pieces
1 large onion 1 (10 oz.) pkg. frozen peas
Boil vegetables in just enough water to barely cover them for 15 to 20 minutes. Add frozen peas and cook for 5 minutes more. Add soup, franks, and cheese.
W. W. Vegetable Soup by Jeannette Dumas
Cabbage Celery
Zucchini 1 big can tomato juice
1 Tbsp. onion flakes 1 big can water
Carrots 5 bouillon cubes (any flavor)
Cut green beans 1 tsp. oregano
Any vegetable you like Salt and pepper to taste
Bring tomato juice and water with bouillon cubes, celery, and carrots to boil. Reduce heat and add rest of vegetables; heat 30 to 45 minutes. Stir occasionally; serve.
Saturday, February 28, 2009
10 Tips for Getting Rid of Excess Clutter
10 Tips for Getting Rid of Excess Clutter
by Holly Tashian
1. Deal with your clothes. Clean out closets and dressers. Sell, consign, give away or toss anything that you no longer love or that no longer fits you. If it’s beyond repair, out of style, unflattering, or useless (like one sock only), then let it go.
2. Clear out your attic and cellar clutter. Let go of those old love letters, broken chairs, 10 year old tax records, old baby clothes, moldy rugs, useless tools, old towels and sheets, extra blankets, anything you no longer need. If you haven’t used it for the past 2 years, chances are you don’t need it, and perhaps someone else could make use of it.
3. Address the kitchen clutter. Remove everything from your kitchen counters that is not essential for every day cooking (blenders, mixers, jars of dried beans, rice, flour, etc.). These items should be stored in cupboards. Clean out the food storage areas and refrigerator to make sure nothing is expired, moldy or rotten. Clean out under the kitchen sink.
4. Organize your desk & office area. Keep your desk cleared off at the end of each work day. Create active files for all paperwork. Eliminate paper clutter by keeping one notebook for all notes, rather than post-its. Keep your Rolodex current. Handle mail once – toss catalogues that aren’t essential.
5. Recycle paper clutter. Magazines, junk mail and newspapers should be tossed out weekly. Books – especially paperbacks that you’ve read can be donated to the library. Keep only books that are essential and irreplaceable. Old textbooks, paperback classics, children’s books (when your children are grown) can be given away to book fairs, garage sales, libraries and friends.
6. Clear away garage clutter. Broken items, scraps of wood, rusty tools, parts of appliances, electrical equipment that no longer works are all candidates for the recycle bin, trash bin or Goodwill. Fix it, use it or let it go.
7. Put consciousness into bathrooms. Clean out medicine cabinets often. Keep a minimum of towels out. Make sure the linen closet is up to date and neat. Toss out any "dead soldiers" (empty shampoo, hairspray, and cologne bottles stored on the shelves). Keep magazines to a minimum of 1 or 2.
8. Stop clutter at the front door. Only buy what you need and have a predestined place for. Stop going to garage sales, throw out junk mail before it settles on the kitchen table. Accept other people’s stuff only if you really need it. If you acquire a new piece of furniture, let go of a piece of furniture that someone else can use. Recycle cans, bottles, papers, and plastic at least monthly.
9. Clean out your car. Since most of us spend considerable time in motor vehicles, it is wise to apply these guidelines to the car, RV or truck.
10. Ask yourself these questions:
o Do I love it?
o Do I need it?
o Is it essential?
o Does it enhance my life?
Then: Sort your things into 3 piles – (boxes)
o Yes – I love it and I need it, it works and it’s useful
o No – Someone else can have it
o No – Toss it out
by Holly Tashian
1. Deal with your clothes. Clean out closets and dressers. Sell, consign, give away or toss anything that you no longer love or that no longer fits you. If it’s beyond repair, out of style, unflattering, or useless (like one sock only), then let it go.
2. Clear out your attic and cellar clutter. Let go of those old love letters, broken chairs, 10 year old tax records, old baby clothes, moldy rugs, useless tools, old towels and sheets, extra blankets, anything you no longer need. If you haven’t used it for the past 2 years, chances are you don’t need it, and perhaps someone else could make use of it.
3. Address the kitchen clutter. Remove everything from your kitchen counters that is not essential for every day cooking (blenders, mixers, jars of dried beans, rice, flour, etc.). These items should be stored in cupboards. Clean out the food storage areas and refrigerator to make sure nothing is expired, moldy or rotten. Clean out under the kitchen sink.
4. Organize your desk & office area. Keep your desk cleared off at the end of each work day. Create active files for all paperwork. Eliminate paper clutter by keeping one notebook for all notes, rather than post-its. Keep your Rolodex current. Handle mail once – toss catalogues that aren’t essential.
5. Recycle paper clutter. Magazines, junk mail and newspapers should be tossed out weekly. Books – especially paperbacks that you’ve read can be donated to the library. Keep only books that are essential and irreplaceable. Old textbooks, paperback classics, children’s books (when your children are grown) can be given away to book fairs, garage sales, libraries and friends.
6. Clear away garage clutter. Broken items, scraps of wood, rusty tools, parts of appliances, electrical equipment that no longer works are all candidates for the recycle bin, trash bin or Goodwill. Fix it, use it or let it go.
7. Put consciousness into bathrooms. Clean out medicine cabinets often. Keep a minimum of towels out. Make sure the linen closet is up to date and neat. Toss out any "dead soldiers" (empty shampoo, hairspray, and cologne bottles stored on the shelves). Keep magazines to a minimum of 1 or 2.
8. Stop clutter at the front door. Only buy what you need and have a predestined place for. Stop going to garage sales, throw out junk mail before it settles on the kitchen table. Accept other people’s stuff only if you really need it. If you acquire a new piece of furniture, let go of a piece of furniture that someone else can use. Recycle cans, bottles, papers, and plastic at least monthly.
9. Clean out your car. Since most of us spend considerable time in motor vehicles, it is wise to apply these guidelines to the car, RV or truck.
10. Ask yourself these questions:
o Do I love it?
o Do I need it?
o Is it essential?
o Does it enhance my life?
Then: Sort your things into 3 piles – (boxes)
o Yes – I love it and I need it, it works and it’s useful
o No – Someone else can have it
o No – Toss it out
8 Foods to Keep Your Brain Young and Healthy
Senility, Alzheimer's, and age-related memory loss: these conditions of mental decline that come with aging can be delayed or even prevented. Besides engaging in daily activities that work out your brain, a regular and balanced diet rich with essential amino acids, omega oils, minerals and vitamins will ensure a vibrant and sharp memory. Eat these foods to give your brain the nutrition it needs.
1. Fish
Protein, an important component in the making of neurotransmitters, is essential to improve mental performance. Aside from being an excellent source of high quality protein, fish are packed with essential oils, such as Omega-3, which protect the brain and supports its development and functioning. Deep sea fish have the highest amounts of fatty acids, and they include salmon, sea bass, halibut, mackerel, and sardines.
2. Blueberries
These delicious berries are full of powerful antioxidants, which eliminate free-radical damage that causes aging, and they also possess neuroprotective properties that can delay the onset of age-related memory loss by guarding brain cells from damage caused by chemicals, plaque, or trauma. And they combat inflammation, the other factor in aging.
3. Nuts and Seeds
Nuts and seeds are wonder foods for your brain. Packed with protein and essential fatty acids, nuts and seeds are also chock full of the amino arginine, which stimulates the pituitary gland at the base of the brain to release growth hormone, a substance that declines quickly after age 35; this is a real anti-aging boon to your brain!
Whip up a batch of my "Anti-aging brain mix" to bring with you anywhere and eat a small handful in between meals as a daily snack. It will nourish and support your brain. Pack in sealed container or zip-lock bag to preserve freshness.
• 1 cup walnut
• 1/2 cup pine nuts
• 1/4 cup sesame seeds
• 1/2 cup pumpkin seeds
• 1/3 cup of dried goji berries (also known as lycium berry, and easily found in health food stores)
• 1/2 cup dried apricots
4. Cruciferous Vegetables
Broccoli, cauliflower, and Brussels sprouts are all rich in choline, an essential nutrient for memory and brain health. Choline is a precursor to the neurotransmitter acetylcholine, which contributes to healthy and efficient brain processes. As we age, our body's natural choline output declines, and its neurochemical action weakens. You can eat choline-rich foods to increase your production of acetylcholine, which will improve your brain power.
Other sources of choline include: eggs, soybeans, peanuts, cabbage, black beans, and kidney beans.
5. Oil: Monounsaturated Fats
Monounsaturated fats contain essential fatty acids and gamma-linolenic acid (GLA), which are crucial for brain development and function, among many other excellent benefits for your health. Olive oil, sesame oil, canola oil, almond oil, flaxseed oil, and fish oil are rich in monounsaturated fats and are good choices for brain health. Population studies show that people with a diet that is high in unsaturated, unhydrogenated fats may have a reduced risk of Alzheimer's disease, whereas those with a diet that is higher in saturated fats and trans fats have an increased risk.
6. L-carnitine Foods
Age-related memory problems are many times caused by plaque buildup and diminished blood supply to the brain, compromising the delivery of nutrients and oxygen. L-carnitine, an amino acid manufactured in your liver, increases circulation in the brain — among a myriad of powerful benefits for your health. Also, because it prevents fat oxidation in the brain, L-carnitine shows some promise in preventing Alzheimer's disease. Good sources of L-carnitine include: meats, fish, poultry, wheat, avocado, milk, and fermented soybeans.
7. Microalgae
Microalgaes from the ocean and uncontaminated lakes, including blue-green algae, spirulina, chlorella, seaweed, and kelp are easy-to-digest, high protein and high-energy supplements-and contain over a hundred trace minerals! Available in your health food store, microalgae are simple to incorporate into your diet to ensure a good, strong brain function. Look for powders you dissolve in juice or flakes you can sprinkle on your food.
8. Green Tea
Green tea prevents an enzyme found in Alzheimer's disease and is also rich in polyphenols, antioxidants that help prevent premature brain aging. Drink two cups a day to get the brain benefits. To decaf tea, steep for 45 seconds and pour out the water, add fresh hot water to the leaves or tea bag — 95% of caffeine will be eliminated.
Herbal Boost
There are many Chinese herbs that support healthy brain functions, including ginkgo biloba and gotu kola. For support of healthy brain function I recommend our family formula called Enduring Youth, which contains Chinese herbs such as Chinese yam, goji berry, schisandra berry, Asian cornelian, China root, Cistanches, sweet flag, Chinese senega, dipsacus, anise, and Chinese foxglove. For more information, click here.
I hope you get the brain benefits of these foods. I invite you to visit often and share your own personal health and longevity tips with me.
-Dr. Mao
1. Fish
Protein, an important component in the making of neurotransmitters, is essential to improve mental performance. Aside from being an excellent source of high quality protein, fish are packed with essential oils, such as Omega-3, which protect the brain and supports its development and functioning. Deep sea fish have the highest amounts of fatty acids, and they include salmon, sea bass, halibut, mackerel, and sardines.
2. Blueberries
These delicious berries are full of powerful antioxidants, which eliminate free-radical damage that causes aging, and they also possess neuroprotective properties that can delay the onset of age-related memory loss by guarding brain cells from damage caused by chemicals, plaque, or trauma. And they combat inflammation, the other factor in aging.
3. Nuts and Seeds
Nuts and seeds are wonder foods for your brain. Packed with protein and essential fatty acids, nuts and seeds are also chock full of the amino arginine, which stimulates the pituitary gland at the base of the brain to release growth hormone, a substance that declines quickly after age 35; this is a real anti-aging boon to your brain!
Whip up a batch of my "Anti-aging brain mix" to bring with you anywhere and eat a small handful in between meals as a daily snack. It will nourish and support your brain. Pack in sealed container or zip-lock bag to preserve freshness.
• 1 cup walnut
• 1/2 cup pine nuts
• 1/4 cup sesame seeds
• 1/2 cup pumpkin seeds
• 1/3 cup of dried goji berries (also known as lycium berry, and easily found in health food stores)
• 1/2 cup dried apricots
4. Cruciferous Vegetables
Broccoli, cauliflower, and Brussels sprouts are all rich in choline, an essential nutrient for memory and brain health. Choline is a precursor to the neurotransmitter acetylcholine, which contributes to healthy and efficient brain processes. As we age, our body's natural choline output declines, and its neurochemical action weakens. You can eat choline-rich foods to increase your production of acetylcholine, which will improve your brain power.
Other sources of choline include: eggs, soybeans, peanuts, cabbage, black beans, and kidney beans.
5. Oil: Monounsaturated Fats
Monounsaturated fats contain essential fatty acids and gamma-linolenic acid (GLA), which are crucial for brain development and function, among many other excellent benefits for your health. Olive oil, sesame oil, canola oil, almond oil, flaxseed oil, and fish oil are rich in monounsaturated fats and are good choices for brain health. Population studies show that people with a diet that is high in unsaturated, unhydrogenated fats may have a reduced risk of Alzheimer's disease, whereas those with a diet that is higher in saturated fats and trans fats have an increased risk.
6. L-carnitine Foods
Age-related memory problems are many times caused by plaque buildup and diminished blood supply to the brain, compromising the delivery of nutrients and oxygen. L-carnitine, an amino acid manufactured in your liver, increases circulation in the brain — among a myriad of powerful benefits for your health. Also, because it prevents fat oxidation in the brain, L-carnitine shows some promise in preventing Alzheimer's disease. Good sources of L-carnitine include: meats, fish, poultry, wheat, avocado, milk, and fermented soybeans.
7. Microalgae
Microalgaes from the ocean and uncontaminated lakes, including blue-green algae, spirulina, chlorella, seaweed, and kelp are easy-to-digest, high protein and high-energy supplements-and contain over a hundred trace minerals! Available in your health food store, microalgae are simple to incorporate into your diet to ensure a good, strong brain function. Look for powders you dissolve in juice or flakes you can sprinkle on your food.
8. Green Tea
Green tea prevents an enzyme found in Alzheimer's disease and is also rich in polyphenols, antioxidants that help prevent premature brain aging. Drink two cups a day to get the brain benefits. To decaf tea, steep for 45 seconds and pour out the water, add fresh hot water to the leaves or tea bag — 95% of caffeine will be eliminated.
Herbal Boost
There are many Chinese herbs that support healthy brain functions, including ginkgo biloba and gotu kola. For support of healthy brain function I recommend our family formula called Enduring Youth, which contains Chinese herbs such as Chinese yam, goji berry, schisandra berry, Asian cornelian, China root, Cistanches, sweet flag, Chinese senega, dipsacus, anise, and Chinese foxglove. For more information, click here.
I hope you get the brain benefits of these foods. I invite you to visit often and share your own personal health and longevity tips with me.
-Dr. Mao
Sunday, February 1, 2009
Chicken Salad
As we had some very delicious Chicken Salad Croissants at our Enrichment activity I thought I would include it for this month. In talking to Sister Brown, who made the salad, it seems that she uses a cooking technique I call ASM – “As the Spirit Moves”. However, I did find some interesting recipes for inspiration.
This one uses canned chicken – which is not only good for speed and ease but, since canned chicken is a good storage product (and a good change of pace from tuna sandwiches) would be a way to practice the UWYSSWYU(use what you store – store what you use) method of food storage.
http://www.campbellskitchen.com/SpecialtyRecipeSearch.aspx?specialty=swansonchunkchicken&searchText=%2bchicken+salad+sandwich&keyword=chicken%20salad%20sandwich
I included this section because it shows roasting a chicken and then gives some interesting ideas concerning using the left-overs.
http://simple-green-frugal-co-op.blogspot.com/2009/01/roast-chicken-dinner-uses-for-leftovers.html
Then I decided to include one site that had quite a few choices of recipes. Within a very useful recipe file source ‘Recipe Source’ I found (along with a myriad of other recipe types and catagories) the following Chicken salad recipes
http://www.recipesource.com/fgv/salads/index7.html
On this page recipes are from 332 to350
http://www.recipesource.com/fgv/salads/index8.html
Recipies 351 to 380 on this page
Bon appitite
This one uses canned chicken – which is not only good for speed and ease but, since canned chicken is a good storage product (and a good change of pace from tuna sandwiches) would be a way to practice the UWYSSWYU(use what you store – store what you use) method of food storage.
http://www.campbellskitchen.com/SpecialtyRecipeSearch.aspx?specialty=swansonchunkchicken&searchText=%2bchicken+salad+sandwich&keyword=chicken%20salad%20sandwich
I included this section because it shows roasting a chicken and then gives some interesting ideas concerning using the left-overs.
http://simple-green-frugal-co-op.blogspot.com/2009/01/roast-chicken-dinner-uses-for-leftovers.html
Then I decided to include one site that had quite a few choices of recipes. Within a very useful recipe file source ‘Recipe Source’ I found (along with a myriad of other recipe types and catagories) the following Chicken salad recipes
http://www.recipesource.com/fgv/salads/index7.html
On this page recipes are from 332 to350
http://www.recipesource.com/fgv/salads/index8.html
Recipies 351 to 380 on this page
Bon appitite
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