Managing Resources Wisely and Staying Out of Debt
Ensign, February 2010
Teach these scriptures and quotations or, if needed, another principle that will bless the sisters you visit. Bear testimony of the doctrine. Invite those you visit to share what they have felt and learned.
Managing Resources
"'Provident living' . . . implies the [conserving] of our resources, the wise planning of financial matters, full provision for personal health, and adequate preparation for education and career development, giving appropriate attention to home production and storage as well as the development of emotional resiliency. . . . If we live wisely and providently, we will be as safe as in the palm of His hand."1
President Spencer W. Kimball (1895–1985).
"What skills do we need to help us become self-reliant? . . . In the early days of the Church, Brigham Young pled with the sisters to learn to prevent illness in families, establish home industries, and learn accounting and bookkeeping and other practical skills. Those principles still apply today. Education continues to be vitally important. . . .
"I asked several bishops what self-reliance skills the sisters in their wards needed most, and they said budgeting. Women need to understand the implications of buying on credit and not living within a budget. The second skill bishops listed was cooking. Meals prepared and eaten at home generally cost less, are healthier, and contribute to stronger family relationships."2
Julie B. Beck, Relief Society general president.
Avoiding Debt
"May I suggest five key steps to financial freedom. . . .
"First, pay your tithing. . . .
"Second, spend less than you earn. . . .
"Third, learn to save. . . .
"Fourth, honor your financial obligations. . . .
"Fifth, teach your children to follow your example."3
Elder Joseph B. Wirthlin (1917–2008) of the Quorum of the Twelve Apostles.
"When we go into debt, we give away some of our precious, priceless agency and place ourselves in self-imposed servitude. We obligate our time, energy, and means to repay what we have borrowed—resources that could have been used to help ourselves, our families, and others. . . .
"To pay our debts now and to avoid future debt require us to exercise faith in the Savior—not just to do better but to be better. It takes great faith to utter those simple words, 'We can't afford it.' It takes faith to trust that life will be better as we sacrifice our wants in order to meet our own and others' needs."4
Elder Robert D. Hales of the Quorum of the Twelve Apostles.
Notes
1. "Welfare Services: The Gospel in Action," Ensign, Nov. 1977, 78.
2. "The Welfare Responsibilities of the Relief Society President," Basic Principles of Welfare and Self-Reliance (2009), 5.
3. "Earthly Debts, Heavenly Debts," Liahona and Ensign, May 2004, 41, 42.
4. "A Gospel Vision of Welfare: Faith in Action," Basic Principles of Welfare and Self-Reliance (2009), 1.
Helps for Visiting Teachers
Counsel with your companion about how to sensitively adapt this message to each sister's circumstances. What self-reliance skills can you share with her?
Personal Preparation
Malachi 3:10
Matthew 6:19–21
Luke 12:15
D&C 38:30; 88:119
For more information, see All Is Safely Gathered In: Family Finances (item no. 04007).
Sunday, January 31, 2010
February 2010 Newsletter
February Lessons
Karen Brown conducting
February 7 Presidency Lesson
Teacher: Sandy Levinson
February 14 Gospel Principals Lesson #2 Our Heavenly Family
Teacher: Ramona Ford
February 21 Gospel Principals # 3 Jesus Christ, Our Chosen Leader & Savior
Teacher: Myrna Clark
February 28 Teachings for our Times “To Acquire Spiritual Guidance”, Judy Paxton October 2009 General Conference
Teacher - Judy Paxton
http://www.lds.org/ldsorg/v/index.jsp?hideNav=1&locale=0&sourceId=bf8c56627ab94210VgnVCM100000176f620a____&vgnextoid=2354fccf2b7db010VgnVCM1000004d82620aRCRD
February Visiting Teaching
This month’s Visiting Teaching message is: “Managing Resources Wisely and Staying Out of Debt” (a copy can be found @ http://www.lds.org/library/display/0,4945,2044-1-5089-1,00.html & will be on the Newsletter blog site www.springviewreliefsociety.blogspot.com
Quite awhile ago, Sister Astill and I put together a Relief Society Poster. Along with having copies of that months lessons, it had different suggestions for things to do for those Sisters we were visiting teaching. It was quite a long list each month but hopefully it didn’t seem like a overwhelming to-do-list. The items I included were numerous and varied so that those who felt so inclined could pick and choose from it. I have had an expression that I have used – “As the spirit moves.” It was my hope that, by reading these suggestions, a sister or two would occasionally be inspired to do something a little different for one of the sisters that she was visiting. Sometimes it is hard enough just to go out on our visits. On those times we need to congratulate ourselves for just getting it done. On other times, however, when we are able, it is nice to be able to be moved upon by the spirit to do something extra, no matter how small, to help our sisters. If anyone has any experience you would like to share, please let me know.
February Activity
Date: Saturday February 6, 2010 Time: 9:300 AM
We are going to the Joseph Smith Building, with Sister Melanie Owens, to work on the “New Family Search.” We will have computer/Internet access in a separate classroom. We will carpool to the Trax train. The fair for the trax is as follows:
Local Fares (Local bus and TRAX): One-way Fare $2.00
Day Pass $5.00 Roundtrip (TRAX only) $4.00
Grant Stake Relief Society Women’s Conference
Date February 13, 2010 Time: 7:15 start
The stake is putting on a GREAT conference. They are having some valuable classes. There are nine classes available, however, they are set up so that you can choose five of the nine to go to. The choices are 1) Got Teenages? 2) Effective Communication 3) Scripture Study 4) Economic Survival 5) Planning a Garden 6) Councils 7) Seeing is Believing 8) Food Storage 9) Geneology
FYI
There are some new regulations regarding obtaining a driver’s license. I have included a list of the different changes – what types of documentation are required and what forms are accepted.
Also, there was an interesting/useful article in January’s Ensign concerning using the Ensign. It gives valuable tips. If anyone has read this article and would like to share their experience, I would appreciate hearing about it.
Ancestor of the Month
For the ancestor of the month I have chosen my 4th Great Grandfather Adam Zerfass.
February – the month of Love
While February is the month of love, it is good to remember the type of Love that leads us where we want to go – to Immortality and eternal life which is the pure love of Christ.
Love, the Defining Characteristic
"We are created in the image of our heavenly parents; we are God's spirit children. Therefore, we have a vast capacity for love—it is part of our spiritual heritage. What and how we love not only defines us as individuals; it also defines us as a church. Love is the defining characteristic of a disciple of Christ."
Dieter F. Uchtdorf, "The Love of God," Ensign, Nov. 2009, 22
"Love is the motivating principle by which the Lord leads us along the way towards becoming like Him, our perfect example. Our way of life, hour by hour, must be filled with the love of God and love for others."
Henry B. Eyring, "Our Perfect Example," Ensign, Nov. 2009, 70
February – President’s Day
Also, since it’s President’s Day on Monday, February 15, 2010 (President Lincoln’s birthday is actually on February 12) I thought it would be fun to include a list of ways to use a penny.
Sister of the Month
This month I am using my mother as the sister of the month. She just turned 88 in January, and I want to thank her for a lot of things – including letting me put her story in this newsletter.
Health Tip of the Month
In keeping with the theme of the heart, the health tips this month also concern keeping our hearts healthy.
Since one of the most prevalent problems that affect health in general and the heart in specific, I have included a couple of articles on weight loss. One is 25 tips to losing weight. The other article deals with children and weight.
I have also included excerpts from “Holiday Tips for Heart Health” By Dr. Michael Miller. And, as nothing says heart, home and health like soup, I have included a list of it’s healthy benefits.
As with the last months tip, I am hoping these tips will inspire me.
February Recipe
Nuts to you Since nuts (and peanuts) are good for the heart, among other things, I have included a list of reasons nuts/peanuts are beneficial. I have also included some recipes that use Peanut Butter Powder – but regular Peanut Butter can be used instead. Also, since nothing says ‘Love’ like chocolate, I have included some brownie recipes.
Karen Brown conducting
February 7 Presidency Lesson
Teacher: Sandy Levinson
February 14 Gospel Principals Lesson #2 Our Heavenly Family
Teacher: Ramona Ford
February 21 Gospel Principals # 3 Jesus Christ, Our Chosen Leader & Savior
Teacher: Myrna Clark
February 28 Teachings for our Times “To Acquire Spiritual Guidance”, Judy Paxton October 2009 General Conference
Teacher - Judy Paxton
http://www.lds.org/ldsorg/v/index.jsp?hideNav=1&locale=0&sourceId=bf8c56627ab94210VgnVCM100000176f620a____&vgnextoid=2354fccf2b7db010VgnVCM1000004d82620aRCRD
February Visiting Teaching
This month’s Visiting Teaching message is: “Managing Resources Wisely and Staying Out of Debt” (a copy can be found @ http://www.lds.org/library/display/0,4945,2044-1-5089-1,00.html & will be on the Newsletter blog site www.springviewreliefsociety.blogspot.com
Quite awhile ago, Sister Astill and I put together a Relief Society Poster. Along with having copies of that months lessons, it had different suggestions for things to do for those Sisters we were visiting teaching. It was quite a long list each month but hopefully it didn’t seem like a overwhelming to-do-list. The items I included were numerous and varied so that those who felt so inclined could pick and choose from it. I have had an expression that I have used – “As the spirit moves.” It was my hope that, by reading these suggestions, a sister or two would occasionally be inspired to do something a little different for one of the sisters that she was visiting. Sometimes it is hard enough just to go out on our visits. On those times we need to congratulate ourselves for just getting it done. On other times, however, when we are able, it is nice to be able to be moved upon by the spirit to do something extra, no matter how small, to help our sisters. If anyone has any experience you would like to share, please let me know.
February Activity
Date: Saturday February 6, 2010 Time: 9:300 AM
We are going to the Joseph Smith Building, with Sister Melanie Owens, to work on the “New Family Search.” We will have computer/Internet access in a separate classroom. We will carpool to the Trax train. The fair for the trax is as follows:
Local Fares (Local bus and TRAX): One-way Fare $2.00
Day Pass $5.00 Roundtrip (TRAX only) $4.00
Grant Stake Relief Society Women’s Conference
Date February 13, 2010 Time: 7:15 start
The stake is putting on a GREAT conference. They are having some valuable classes. There are nine classes available, however, they are set up so that you can choose five of the nine to go to. The choices are 1) Got Teenages? 2) Effective Communication 3) Scripture Study 4) Economic Survival 5) Planning a Garden 6) Councils 7) Seeing is Believing 8) Food Storage 9) Geneology
FYI
There are some new regulations regarding obtaining a driver’s license. I have included a list of the different changes – what types of documentation are required and what forms are accepted.
Also, there was an interesting/useful article in January’s Ensign concerning using the Ensign. It gives valuable tips. If anyone has read this article and would like to share their experience, I would appreciate hearing about it.
Ancestor of the Month
For the ancestor of the month I have chosen my 4th Great Grandfather Adam Zerfass.
February – the month of Love
While February is the month of love, it is good to remember the type of Love that leads us where we want to go – to Immortality and eternal life which is the pure love of Christ.
Love, the Defining Characteristic
"We are created in the image of our heavenly parents; we are God's spirit children. Therefore, we have a vast capacity for love—it is part of our spiritual heritage. What and how we love not only defines us as individuals; it also defines us as a church. Love is the defining characteristic of a disciple of Christ."
Dieter F. Uchtdorf, "The Love of God," Ensign, Nov. 2009, 22
"Love is the motivating principle by which the Lord leads us along the way towards becoming like Him, our perfect example. Our way of life, hour by hour, must be filled with the love of God and love for others."
Henry B. Eyring, "Our Perfect Example," Ensign, Nov. 2009, 70
February – President’s Day
Also, since it’s President’s Day on Monday, February 15, 2010 (President Lincoln’s birthday is actually on February 12) I thought it would be fun to include a list of ways to use a penny.
Sister of the Month
This month I am using my mother as the sister of the month. She just turned 88 in January, and I want to thank her for a lot of things – including letting me put her story in this newsletter.
Health Tip of the Month
In keeping with the theme of the heart, the health tips this month also concern keeping our hearts healthy.
Since one of the most prevalent problems that affect health in general and the heart in specific, I have included a couple of articles on weight loss. One is 25 tips to losing weight. The other article deals with children and weight.
I have also included excerpts from “Holiday Tips for Heart Health” By Dr. Michael Miller. And, as nothing says heart, home and health like soup, I have included a list of it’s healthy benefits.
As with the last months tip, I am hoping these tips will inspire me.
February Recipe
Nuts to you Since nuts (and peanuts) are good for the heart, among other things, I have included a list of reasons nuts/peanuts are beneficial. I have also included some recipes that use Peanut Butter Powder – but regular Peanut Butter can be used instead. Also, since nothing says ‘Love’ like chocolate, I have included some brownie recipes.
Mary Anne Fullmer Gudmundsen
Mary Anne Fullmer Gudmundsen was born January 25, 1922; the fifth child, and third daughter, of Margaret Farish and Lorenzo Babcock Fullmer in Spring Canyon, Utah. This was a small town just west of Helper, UT – which is just north of Price. This area is mining country. Mining is a major part of Mary Anne’s Family story; her maternal Grandfather Farish came to Utah for the mining and was killed in the Schofield Mining accident on May 1, 1900. Also, Mary Anne’s maternal Grandmother Farish came from a mining area in Wales at the age of 8. She came over with her Grandmother, who had part of her foot cut off in a mining accident as a child.
When Mary Anne was quite young, her mother became a single parent. In order to provide for the family, she worked cleaning houses. As there were no day care centers at that time, the only provisions available to care for her children was in an orphanage which also tended children of single mothers. As soon as Mary Anne’s mother thought her children could take care of their selves during the day, she took them out of there. Things were bleak at this time. However, they changed when Mary Anne’s mother met and married a widower from Spring City, Utah; Marian Allred. Mary Anne was very glad to have a father and a mother who could be at home all day. Although it was during the “Big Depression” and times were hard, she and her family never went hungry and they always had warm clothes to wear. Mary Anne has happy memories of those years.
When Mary Anne was in 4th grade, her family moved across the street from Woodrow Wilson Elementary School and went to the Central Park Ward. At that time they had a cow. One day, to the embarrassment of Mary Anne and to the delight and laughter of the other students, the cow had got loose and was grazing in the schoolyard, munching on the delicious grass.
Mary Anne graduated from Granite High School in 1940. Although she would have liked to study nursing, there was no money to go to school. In an attempt to earn money for nursing school, Mary Anne worked as a waitress. At one of these jobs she met her future husband, Ralph Wall (Goody) Gudmundsen, who worked as a mechanic. They were married on June 2, 1941 and had 4 children; 2 girls (Margaret (Peggy) and Patricia (Tricia)) and 2 boys (Ralph and Steven). Shortly after Mary Anne became pregnant with their 2nd child (Ralph Jr.), Goody was drafted in the Army. He was stationed in Texas as an instructor, teaching auto mechanics to the young recruits for two years.
On March 8, 1946 (on her oldest daughters 3rd birthday) the family moved into Mary Anne’s current home. She has never wanted to move from this home as she has had such good neighbors and has enjoyed her Ward Family. Although she has lived in the same house, she has lived in 3 wards – Wandamere, Grant 2nd, and Springview.
She was a stay at home mom until her youngest child started school. She then worked in several jobs until she was hired as a Cafeteria worker in the Granite School District – first at Olympus High School and then Granite High School. She retired after working there for 17 years. One of the things that she enjoyed about working there was serving a lot of the young ward members that would eat at the cafeteria. Sister Ruby Kidd also worked there and they would often walk to and from work. She enjoyed the women she worked with and years after her retirement she would have lunch with them.
The saddest two days in Mary Anne’s life were when her husband died, after 45 years of being happily married, Aug. 8, 1986 and when her son, Steven, died Feb. 16, 2001. In 1990 she went through the temple and was sealed to her husband for all eternity.
She has had different callings in the church; Sunday School Teacher, Primary Teacher, Primary Secretary, Den Mother and Young Women’s Teacher. At one time, shortly after she was married, she was a substitute Sunday school teacher in her mother-in-laws ward. One of the young boys in the class was Thomas S. Monson (they also participated in a Ward Road Show together). Mary Anne is currently a Visiting Teacher and is one of the compassionate service ladies (a calling she REALLY enjoys).
She is currently the grandmother of 13 and the great-grandmother of 24 that is very proud of she enjoys spending time with whenever she can. As her oldest great-granddaughter is now engaged, she may be a great-great-grandmother in the not too distant future.
When Mary Anne was quite young, her mother became a single parent. In order to provide for the family, she worked cleaning houses. As there were no day care centers at that time, the only provisions available to care for her children was in an orphanage which also tended children of single mothers. As soon as Mary Anne’s mother thought her children could take care of their selves during the day, she took them out of there. Things were bleak at this time. However, they changed when Mary Anne’s mother met and married a widower from Spring City, Utah; Marian Allred. Mary Anne was very glad to have a father and a mother who could be at home all day. Although it was during the “Big Depression” and times were hard, she and her family never went hungry and they always had warm clothes to wear. Mary Anne has happy memories of those years.
When Mary Anne was in 4th grade, her family moved across the street from Woodrow Wilson Elementary School and went to the Central Park Ward. At that time they had a cow. One day, to the embarrassment of Mary Anne and to the delight and laughter of the other students, the cow had got loose and was grazing in the schoolyard, munching on the delicious grass.
Mary Anne graduated from Granite High School in 1940. Although she would have liked to study nursing, there was no money to go to school. In an attempt to earn money for nursing school, Mary Anne worked as a waitress. At one of these jobs she met her future husband, Ralph Wall (Goody) Gudmundsen, who worked as a mechanic. They were married on June 2, 1941 and had 4 children; 2 girls (Margaret (Peggy) and Patricia (Tricia)) and 2 boys (Ralph and Steven). Shortly after Mary Anne became pregnant with their 2nd child (Ralph Jr.), Goody was drafted in the Army. He was stationed in Texas as an instructor, teaching auto mechanics to the young recruits for two years.
On March 8, 1946 (on her oldest daughters 3rd birthday) the family moved into Mary Anne’s current home. She has never wanted to move from this home as she has had such good neighbors and has enjoyed her Ward Family. Although she has lived in the same house, she has lived in 3 wards – Wandamere, Grant 2nd, and Springview.
She was a stay at home mom until her youngest child started school. She then worked in several jobs until she was hired as a Cafeteria worker in the Granite School District – first at Olympus High School and then Granite High School. She retired after working there for 17 years. One of the things that she enjoyed about working there was serving a lot of the young ward members that would eat at the cafeteria. Sister Ruby Kidd also worked there and they would often walk to and from work. She enjoyed the women she worked with and years after her retirement she would have lunch with them.
The saddest two days in Mary Anne’s life were when her husband died, after 45 years of being happily married, Aug. 8, 1986 and when her son, Steven, died Feb. 16, 2001. In 1990 she went through the temple and was sealed to her husband for all eternity.
She has had different callings in the church; Sunday School Teacher, Primary Teacher, Primary Secretary, Den Mother and Young Women’s Teacher. At one time, shortly after she was married, she was a substitute Sunday school teacher in her mother-in-laws ward. One of the young boys in the class was Thomas S. Monson (they also participated in a Ward Road Show together). Mary Anne is currently a Visiting Teacher and is one of the compassionate service ladies (a calling she REALLY enjoys).
She is currently the grandmother of 13 and the great-grandmother of 24 that is very proud of she enjoys spending time with whenever she can. As her oldest great-granddaughter is now engaged, she may be a great-great-grandmother in the not too distant future.
Adam Zerfass
I decided to see what I could find with a google search for various ancestor of mine. When I input Adam Zerfass, I found this website: http://www.ournorthernroots.com/getperson.php?personID=I416&tree=family001 Along with statistics and a picture of his headstone, I found the following notes:
◦Adam is said to have served in the latter half of the French and Indian Wars. In the American Revolution, Adam was a first Sergeant and then a Lieut. in the Fourth Company of the Second Battalion of Northampton Militia, 1777-1778, under Major Frederick Limbeck and Col. George Breinig. The 11th of May, 1780 he was commissioned Captain of the First Company of the First Battalion of Northampton Troops. Also it is known that on July 22, 1781, he was in the same company and holding the same rank, under Col. Stephen Balliot. Adam was a gallant soldier and was in the Battles of Brandywine, Germantown, and Wyoming Valley. After the Revolution he engaged in fighting Indians in the
Pennsylvania Frontiers. Adam was a Captain of Militia in the Frontiers Indian Wars of 1784, in the First Battalion, under Col. Balliot. Both Adam and his wife died the same year, 1800. Many have joined the D.A.R. on his record. His family bible, printed in 1767, is still in existence and in the possession of one of his descendants, Virginia Zerfass Deal, of San Marcos,TX. Some sources show Adam as being the son of John Nicholas Zerfass, but Adam himself states in his bible, "My father's name was Gottfried Zerfass. My mother's name I do not know because she died when I was a child."(translated from German to English). Adam's Godparents were Adam Blank and his wife. Also Adam wrote that he was confirmed when he was 15 years old by the Rev. Pastor Hoffer who preached in Salzburg.
◦By W.K. Williams: When he was about 60 years of age, Johann Adam Zerfass recorded in his family bible the following: "I, Adam Zerfass, was born in 1742 on the 25th of January and 8 days later, on the 2nd of February, I was brought to the Holy baptism and there the name Adam was given to me. The Godparents were Adam Blank and his wife. I was confirmed when I was 15 years old by the Reverend Paster Hofer, who has preached in Salzburg. The above was written down according to the testimony of my father. My father's name was Gottfried Zerfass. My mothers name I do not know because she died when I was a child".
Actually, Adam was born after his family emigrated to America from Hundsbach, Germany, in 1739. He was the fifth of five children born to his parents Johann Gottfrid (or Gottfried) Zerfass and Ann Elisabeth Renner. They included Johann Ulrich, Maria Barbara, Johann Adam, Anna Elisabeth and Johann Adam (Susannah's father). Unfortunately, Barbara and the first Johann Adam died in 1732, so when the second Adam was born in 1742 there were only three children in the family still alive, namely, Ulrich (15), Elisabeth (9), and Adam, a baby.
Adam's mother died three years after his birth and he was raised by his widower father. Fourteen years later, his father married again, to Ann Sophia Krischer. By this time, Adam was approaching manhood - he was about 17 years old - but he, nevertheless, benefitted from the association he had with his new step-mother. Up until he left home at age 26 to get married, he helped his father to farm their acreage.
Adam is shown as having married Mary Elizabeth Shafer in 1768 at Whitehall Township, Northampton County, Pennsylvania. She was the daughter of Peter Shafer and had grown up in Schuylkill Heights, Pennsylvania. She was about 22 when they married. After the wedding, they apparently settled in Whitehall Township and raised their family there.
When the Revolutionary Way broke out, Adam enlisted in the Continental Army to fight the British. He attained the rank of Captain and commanded a considerable number of troops. Later, after the war ended, he fought in several Indian Skirmishes while still holding the rank of Captain.
Johann Adam Zerfass died 18 August 1806 at Whitehall Township, Northampton, Pennsylvania, and is buried there. He lived to see his new country, the United States of America, established; a constitution adopted that guaranteed religious liberty; and the successful transition of the Presidency from Washington to Adams. He was a true patriot, a defender of freedom, and a respected citizen.
◦Adam is said to have served in the latter half of the French and Indian Wars. In the American Revolution, Adam was a first Sergeant and then a Lieut. in the Fourth Company of the Second Battalion of Northampton Militia, 1777-1778, under Major Frederick Limbeck and Col. George Breinig. The 11th of May, 1780 he was commissioned Captain of the First Company of the First Battalion of Northampton Troops. Also it is known that on July 22, 1781, he was in the same company and holding the same rank, under Col. Stephen Balliot. Adam was a gallant soldier and was in the Battles of Brandywine, Germantown, and Wyoming Valley. After the Revolution he engaged in fighting Indians in the
Pennsylvania Frontiers. Adam was a Captain of Militia in the Frontiers Indian Wars of 1784, in the First Battalion, under Col. Balliot. Both Adam and his wife died the same year, 1800. Many have joined the D.A.R. on his record. His family bible, printed in 1767, is still in existence and in the possession of one of his descendants, Virginia Zerfass Deal, of San Marcos,TX. Some sources show Adam as being the son of John Nicholas Zerfass, but Adam himself states in his bible, "My father's name was Gottfried Zerfass. My mother's name I do not know because she died when I was a child."(translated from German to English). Adam's Godparents were Adam Blank and his wife. Also Adam wrote that he was confirmed when he was 15 years old by the Rev. Pastor Hoffer who preached in Salzburg.
◦By W.K. Williams: When he was about 60 years of age, Johann Adam Zerfass recorded in his family bible the following: "I, Adam Zerfass, was born in 1742 on the 25th of January and 8 days later, on the 2nd of February, I was brought to the Holy baptism and there the name Adam was given to me. The Godparents were Adam Blank and his wife. I was confirmed when I was 15 years old by the Reverend Paster Hofer, who has preached in Salzburg. The above was written down according to the testimony of my father. My father's name was Gottfried Zerfass. My mothers name I do not know because she died when I was a child".
Actually, Adam was born after his family emigrated to America from Hundsbach, Germany, in 1739. He was the fifth of five children born to his parents Johann Gottfrid (or Gottfried) Zerfass and Ann Elisabeth Renner. They included Johann Ulrich, Maria Barbara, Johann Adam, Anna Elisabeth and Johann Adam (Susannah's father). Unfortunately, Barbara and the first Johann Adam died in 1732, so when the second Adam was born in 1742 there were only three children in the family still alive, namely, Ulrich (15), Elisabeth (9), and Adam, a baby.
Adam's mother died three years after his birth and he was raised by his widower father. Fourteen years later, his father married again, to Ann Sophia Krischer. By this time, Adam was approaching manhood - he was about 17 years old - but he, nevertheless, benefitted from the association he had with his new step-mother. Up until he left home at age 26 to get married, he helped his father to farm their acreage.
Adam is shown as having married Mary Elizabeth Shafer in 1768 at Whitehall Township, Northampton County, Pennsylvania. She was the daughter of Peter Shafer and had grown up in Schuylkill Heights, Pennsylvania. She was about 22 when they married. After the wedding, they apparently settled in Whitehall Township and raised their family there.
When the Revolutionary Way broke out, Adam enlisted in the Continental Army to fight the British. He attained the rank of Captain and commanded a considerable number of troops. Later, after the war ended, he fought in several Indian Skirmishes while still holding the rank of Captain.
Johann Adam Zerfass died 18 August 1806 at Whitehall Township, Northampton, Pennsylvania, and is buried there. He lived to see his new country, the United States of America, established; a constitution adopted that guaranteed religious liberty; and the successful transition of the Presidency from Washington to Adams. He was a true patriot, a defender of freedom, and a respected citizen.
Tips from the University of Maryland Medical Center (taken from “Holiday Tips For Heart Health” By Dr. Michael Miller)
Hors d'oeuvres anyone? Among the most heart healthy starters are raw vegetables, particularly broccoli and cauliflower because of their high fiber content. Among the most heart healthy dips are hummus, which contains good monounsaturated fats.
Carbs beget carbs. Eating simple carbohydrates doesn't make us feel as full as eating fat, so if you are overzealous in avoiding fats you may overindulge in total calories. When snacking, stick with carbs that contain vitamins and fiber (e.g., apples) rather than those without nutritional value (e.g., pretzels). Consider healthy fat sources including avocados, walnuts and almonds.
Choose fish over red meat. Cold-water fish contain protective omega- 3s, which have been shown to reduce the risk of sudden cardiac death. Among your best choices are wild salmon, sardines and herring.
Color is everything. The more colorful the vegetable, the more heart-protective antioxidants contained within. Steaming is better than using the microwave for preserving nutrients. However, over-steaming or boiling will remove many of these heart healthy elements.
You can have your chocolate and eat it too! That is, if it's dark. Pure dark chocolate contains a very high amount of catechins (a heart healthy antioxidant). Enjoy it with black grapes and wash it down with a beverage containing natural cocoa powder or tea, additional excellent sources of these heart healthy compounds.
Get in your exercise. While aerobic activity has been emphasized for maintaining cardiovascular health, recent studies show that walking is also quite effective. One fun way to keep track of your daily activity is to purchase a pedometer. There are about 2,000 steps per mile. Take 6,000-10,000 steps daily to maintain heart health.
Have a hearty laugh. Very few things in life are better than a good laugh and it turns out that laughing heartily is good for the heart. One recent study even demonstrated that laughing during mealtime reduces the surge in blood sugar levels. May you enjoy the lighter side of life with family and friends this holiday season.
Carbs beget carbs. Eating simple carbohydrates doesn't make us feel as full as eating fat, so if you are overzealous in avoiding fats you may overindulge in total calories. When snacking, stick with carbs that contain vitamins and fiber (e.g., apples) rather than those without nutritional value (e.g., pretzels). Consider healthy fat sources including avocados, walnuts and almonds.
Choose fish over red meat. Cold-water fish contain protective omega- 3s, which have been shown to reduce the risk of sudden cardiac death. Among your best choices are wild salmon, sardines and herring.
Color is everything. The more colorful the vegetable, the more heart-protective antioxidants contained within. Steaming is better than using the microwave for preserving nutrients. However, over-steaming or boiling will remove many of these heart healthy elements.
You can have your chocolate and eat it too! That is, if it's dark. Pure dark chocolate contains a very high amount of catechins (a heart healthy antioxidant). Enjoy it with black grapes and wash it down with a beverage containing natural cocoa powder or tea, additional excellent sources of these heart healthy compounds.
Get in your exercise. While aerobic activity has been emphasized for maintaining cardiovascular health, recent studies show that walking is also quite effective. One fun way to keep track of your daily activity is to purchase a pedometer. There are about 2,000 steps per mile. Take 6,000-10,000 steps daily to maintain heart health.
Have a hearty laugh. Very few things in life are better than a good laugh and it turns out that laughing heartily is good for the heart. One recent study even demonstrated that laughing during mealtime reduces the surge in blood sugar levels. May you enjoy the lighter side of life with family and friends this holiday season.
Brownie and Peanut Butter Recipes
Apple Peanut Butter Crisp
Ingredients
½ C All Purpose Flour
½ C Dehydrated Rolled Oats
½ Tsp salt
3 Tbs Dehydrated Peanut Butter Powder
3 Tbs Butter or Margarine
5-6 Cooking Apples, Peeled Cored and Sliced
Light Cream or Vanilla Ice Cream (Optional)
Directions
1 – Mix flour, oats, brown sugar, and salt in a small bowl.
2 – Add reconstituted peanut butter powder and butter or margarine till mixture recourse crumbs; Set aside.
3 – Place apple on 9” x 1” x ½ “ round microwave bowl.
4 – Sprinkle peanut butter mixture over apples.
4 – Microwave 14-16 minutes turning dish ¼ turn after 7 minutes.
Easy Whole Wheat Peanut Butter Cookies
Ingredients
1 C Dehydrated Peanut Better Powder
½ C Butter Softened
½ C Honey
½ C Packed Brown Sugar
1 Whole Egg
1 ¼ C Whole Wheat Flour
Directions
1 – Preheat oven 350◦
2 – In large bowl, mix together peanut butter, butter, honey, brown sugar and egg until smooth.
3 – Combine whoe wheat flour and baking powder. Stir in batter until blended.
4 – Rool into small balls and place on greased cookie sheet. Flatten slightly using a fork.
5 – Bake for 13-15 minutes or until cookies are slightly toasted on edges.
Chocolate Brownies: Great Twists on an Old Favorite
Learn to make variations on the classic dessert: the brownie. Follow these tips and instructions for brownie dessert pizza, brownie trifles, brownie tortes, garnishes and how to make low-fat brownies.
Chocolate brownies are a great starter dessert for beginner bakers, and a quick and easy option for more experienced ones, as well. But whether homemade or from a mix, brownies beg for experimentation. Chocoholics, fruit lovers and calorie-counters can all indulge in trifles, tortes, dessert pizza and other recipes.
Brownie Dessert Pizza
1.Fill a pizza pan with brownie mix so your dessert pizza is easy to slice and fun to decorate. Try our recipe for brownie ‘n’ berries dessert pizza.
2.Add cream cheese and other spreads on top after baking.
3.For color, create a design with blueberries, strawberry slices or raspberries.
Brownie Trifles
Trifles appear sophisticated but are actually simple to make. The layered dessert is served either in separate dishes or a trifle bowl, exposing the layers. Typically, it consists of custard and cake soaked in liqueur or jam, but brownies can be used, too.
Layer 1-inch brownie pieces or crumbles between chocolate mousse, cream or jam. Drained or canned pie cherries are also easy to layer. Then add the same ingredients used between layers—such as whipped cream, caramel or chopped nuts—on top.
Using Betty Crocker® fudge brownie mix, try our caramel cream brownie trifle.
For mocha lovers, add instant coffee granules and toffee bits to our fudgy brownie trifle.
HELPFUL HINT: A clear glass bowl with a stem shows off your recipe and can be refrigerated a day in advance.
Tortes
Use any brownie mix or recipe for a twist on this flourless dessert. Simply bake the brownies and cut into equal, rectangular pieces and layer with jam, cream or frosting.
Use a large, flat pan (15 x 10 x 1 inch) for more layers, or a smaller one (13 x 9 inch) for fewer, thicker layers.
Whipped cream, Cool Whip or frosting can be used between layers and on the top and sides, as in our chocolate chip brownie torte.
Frosting can be microwaved and poured over the brownie slices. Like a cake, though, wait until it has cooled if you want thick frosting or cream layers.
Add a layer of chips or chopped peanut butter cup candy on top, like in our recipe for candy-topped brownie torte.
For a chilly treat, spread soft ice cream across the layers. When finished, freeze it until you’re ready to serve.
HELPFUL HINT: Cut crosswise and serve triangular slices, or garnish with sliced strawberries and chocolate curls.
Brownie Bites
These tiny brownie snacks cut down on both guilt and time. They’re made just like brownies, only in a mini muffin tin, taking about half the time to bake.
For an indulgent variety, try ganache-topped brownie bites by heating whipping cream and chocolate chips, cooling them and spooning them on top.
Like regular brownies, stir in peanut butter or another favorite ingredient before baking.
Making Garnishes
Chocolate shavings or curls add flavor and flare to any dessert. Here’s how to make a garnish for a dessert:
Let a milk chocolate bar sit in a warm place for 10 minutes.
Using long, thin strokes, pull a vegetable peeler across the chocolate bar.
Use a toothpick to place the curls or shavings on top of the trifle or other dessert.
For extra pizzazz, add whipped cream, nuts or berries and a sprig of mint leaves.
Low-fat Secrets
Some low-fat brownie recipes call for buckwheat flour, egg whites or vegetable oil.
Unsweetened applesauce or yogurt is often used in place of oil or butter as a fat substitute for baking healthier recipes.
Ingredients
½ C All Purpose Flour
½ C Dehydrated Rolled Oats
½ Tsp salt
3 Tbs Dehydrated Peanut Butter Powder
3 Tbs Butter or Margarine
5-6 Cooking Apples, Peeled Cored and Sliced
Light Cream or Vanilla Ice Cream (Optional)
Directions
1 – Mix flour, oats, brown sugar, and salt in a small bowl.
2 – Add reconstituted peanut butter powder and butter or margarine till mixture recourse crumbs; Set aside.
3 – Place apple on 9” x 1” x ½ “ round microwave bowl.
4 – Sprinkle peanut butter mixture over apples.
4 – Microwave 14-16 minutes turning dish ¼ turn after 7 minutes.
Easy Whole Wheat Peanut Butter Cookies
Ingredients
1 C Dehydrated Peanut Better Powder
½ C Butter Softened
½ C Honey
½ C Packed Brown Sugar
1 Whole Egg
1 ¼ C Whole Wheat Flour
Directions
1 – Preheat oven 350◦
2 – In large bowl, mix together peanut butter, butter, honey, brown sugar and egg until smooth.
3 – Combine whoe wheat flour and baking powder. Stir in batter until blended.
4 – Rool into small balls and place on greased cookie sheet. Flatten slightly using a fork.
5 – Bake for 13-15 minutes or until cookies are slightly toasted on edges.
Chocolate Brownies: Great Twists on an Old Favorite
Learn to make variations on the classic dessert: the brownie. Follow these tips and instructions for brownie dessert pizza, brownie trifles, brownie tortes, garnishes and how to make low-fat brownies.
Chocolate brownies are a great starter dessert for beginner bakers, and a quick and easy option for more experienced ones, as well. But whether homemade or from a mix, brownies beg for experimentation. Chocoholics, fruit lovers and calorie-counters can all indulge in trifles, tortes, dessert pizza and other recipes.
Brownie Dessert Pizza
1.Fill a pizza pan with brownie mix so your dessert pizza is easy to slice and fun to decorate. Try our recipe for brownie ‘n’ berries dessert pizza.
2.Add cream cheese and other spreads on top after baking.
3.For color, create a design with blueberries, strawberry slices or raspberries.
Brownie Trifles
Trifles appear sophisticated but are actually simple to make. The layered dessert is served either in separate dishes or a trifle bowl, exposing the layers. Typically, it consists of custard and cake soaked in liqueur or jam, but brownies can be used, too.
Layer 1-inch brownie pieces or crumbles between chocolate mousse, cream or jam. Drained or canned pie cherries are also easy to layer. Then add the same ingredients used between layers—such as whipped cream, caramel or chopped nuts—on top.
Using Betty Crocker® fudge brownie mix, try our caramel cream brownie trifle.
For mocha lovers, add instant coffee granules and toffee bits to our fudgy brownie trifle.
HELPFUL HINT: A clear glass bowl with a stem shows off your recipe and can be refrigerated a day in advance.
Tortes
Use any brownie mix or recipe for a twist on this flourless dessert. Simply bake the brownies and cut into equal, rectangular pieces and layer with jam, cream or frosting.
Use a large, flat pan (15 x 10 x 1 inch) for more layers, or a smaller one (13 x 9 inch) for fewer, thicker layers.
Whipped cream, Cool Whip or frosting can be used between layers and on the top and sides, as in our chocolate chip brownie torte.
Frosting can be microwaved and poured over the brownie slices. Like a cake, though, wait until it has cooled if you want thick frosting or cream layers.
Add a layer of chips or chopped peanut butter cup candy on top, like in our recipe for candy-topped brownie torte.
For a chilly treat, spread soft ice cream across the layers. When finished, freeze it until you’re ready to serve.
HELPFUL HINT: Cut crosswise and serve triangular slices, or garnish with sliced strawberries and chocolate curls.
Brownie Bites
These tiny brownie snacks cut down on both guilt and time. They’re made just like brownies, only in a mini muffin tin, taking about half the time to bake.
For an indulgent variety, try ganache-topped brownie bites by heating whipping cream and chocolate chips, cooling them and spooning them on top.
Like regular brownies, stir in peanut butter or another favorite ingredient before baking.
Making Garnishes
Chocolate shavings or curls add flavor and flare to any dessert. Here’s how to make a garnish for a dessert:
Let a milk chocolate bar sit in a warm place for 10 minutes.
Using long, thin strokes, pull a vegetable peeler across the chocolate bar.
Use a toothpick to place the curls or shavings on top of the trifle or other dessert.
For extra pizzazz, add whipped cream, nuts or berries and a sprig of mint leaves.
Low-fat Secrets
Some low-fat brownie recipes call for buckwheat flour, egg whites or vegetable oil.
Unsweetened applesauce or yogurt is often used in place of oil or butter as a fat substitute for baking healthier recipes.
25 Little Tips for Big Weight Loss Article By: Karen Hammonds
Check out our list of easy weight-loss hints to get you back on track. Feel like you need a boost? Perhaps you've hit a plateau? Now is the perfect time to take stock of your life and to make some long-overdue changes. But adjusting eating and exercise habits can seem so daunting, it's no wonder that some of us never make it beyond the first day! So what's the best way to get started? The surest way to succeed is making small changes. Think in terms of manageable baby steps, like swapping the half-and-half in your morning coffee for fat-free or low-fat milk. There are lots of little changes you can make—in your food plan and daily routine—that will add up to a lot of weight loss over the long haul. Take a look at our 25 tips below for eating healthfully, fitting exercise into your busy day and revamping your daily routine. Start by picking five changes that you're sure you can tackle and practice them this week. Then try another five next week (click the 'print' link above to print this out for easy reference).
Not every idea is right for everyone, so experiment and see what works for you. Lots of little changes can yield big weight-loss results—and a healthier new you!
1. Good things come in small packages. Here's a trick for staying satisfied without consuming large portions: Chop high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.
2. Get "water-wise." Make a habit of reaching for a glass of water instead of a high-fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.
3. Herb it up. Stock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavor to foods without adding fat or calories.
4. Slim down your soup. Make a big batch of soup and refrigerate it before you eat it. As it cools, the fat will rise to the top and can be skimmed off the surface.
5. Doggie-bag that dinner. At restaurants that you know serve large portions, ask the waiter to put half of your main course in a take-home box before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.
6. Listen to your cravings. If you're craving something sweet, eat something sweet—just opt for a healthier nosh (like fruit) instead of a high-calorie one like ice cream. The same goes for crunchy cravings—for example, try air-popped popcorn instead of high-fat chips. It's just smart substitution!
7. Ease your way into produce. If you're new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.
8. Look for high-fat hints. Want an easy way to identify high-calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.
9. Don't multi-task while you eat. If you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth—and you won't be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.
10. Taste something new. Broaden your food repertoire—you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, pak choi, starfruit or papaya?).
11. Leave something on your plate at every meal. One bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.
12. Get to know your portion sizes. It's easy to underestimate how much you're eating. Today, don't just estimate things—make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.
13. Don't give up dips. If you love creamy dips and sauces, don't cut them out of your food plan completely. Just use low-fat soft cheese and mayo instead of the full fat stuff.
14. Make a healthy substitution. Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.
15. Bring lunch to work tomorrow. Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).
16. Have some dessert. You don't have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free be—sure you're practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.
17. Ask for what you need. Tell your mother-in-law you don't want seconds. Ask your other half to stop bringing you chocolates. Speak up for the place with great salads when your co-workers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it—make yourself a priority and assert yourself.
18. Improve your treadmill technique. When walking on a treadmill, don't grip the rails. It's fine to touch them for balance, but you shouldn't have to hold on. If you do, that might be a signal you should lower the intensity level.
19. Simon says... get fit. Here's an easy way to fit in exercise with your kids: Buy a set of 1 lb weights and play a round of Simon Says—you do it with the weights, they do it without. They'll love it!
20. Make the most of your walks. If your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.
21. Shop 'til you drop...pounds! Add a workout to your shopping sessions by walking around the mall before your start spending. And try walking up the escalator—getting to your destination faster will be an added bonus.
22. Walk an extra 100 steps at work. Adding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the elevator, or stroll down the hall to talk to a co-worker instead of sending an email or calling.
23. Brush your teeth after every meal and snack. This will be a signal to your mouth—and your mind—that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random chip. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.
24. Clean your closet. First, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big—don't give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you'll be fitting into those too-tight jeans you couldn't bear to part with.
25. Take your measurements. You might not like your stats now, but you'll be glad you wrote them down when you see how many inches you've lost. It's also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren't going down, the measurements on your body are.
Not every idea is right for everyone, so experiment and see what works for you. Lots of little changes can yield big weight-loss results—and a healthier new you!
1. Good things come in small packages. Here's a trick for staying satisfied without consuming large portions: Chop high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.
2. Get "water-wise." Make a habit of reaching for a glass of water instead of a high-fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.
3. Herb it up. Stock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavor to foods without adding fat or calories.
4. Slim down your soup. Make a big batch of soup and refrigerate it before you eat it. As it cools, the fat will rise to the top and can be skimmed off the surface.
5. Doggie-bag that dinner. At restaurants that you know serve large portions, ask the waiter to put half of your main course in a take-home box before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.
6. Listen to your cravings. If you're craving something sweet, eat something sweet—just opt for a healthier nosh (like fruit) instead of a high-calorie one like ice cream. The same goes for crunchy cravings—for example, try air-popped popcorn instead of high-fat chips. It's just smart substitution!
7. Ease your way into produce. If you're new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.
8. Look for high-fat hints. Want an easy way to identify high-calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.
9. Don't multi-task while you eat. If you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth—and you won't be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.
10. Taste something new. Broaden your food repertoire—you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, pak choi, starfruit or papaya?).
11. Leave something on your plate at every meal. One bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.
12. Get to know your portion sizes. It's easy to underestimate how much you're eating. Today, don't just estimate things—make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.
13. Don't give up dips. If you love creamy dips and sauces, don't cut them out of your food plan completely. Just use low-fat soft cheese and mayo instead of the full fat stuff.
14. Make a healthy substitution. Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.
15. Bring lunch to work tomorrow. Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).
16. Have some dessert. You don't have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free be—sure you're practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.
17. Ask for what you need. Tell your mother-in-law you don't want seconds. Ask your other half to stop bringing you chocolates. Speak up for the place with great salads when your co-workers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it—make yourself a priority and assert yourself.
18. Improve your treadmill technique. When walking on a treadmill, don't grip the rails. It's fine to touch them for balance, but you shouldn't have to hold on. If you do, that might be a signal you should lower the intensity level.
19. Simon says... get fit. Here's an easy way to fit in exercise with your kids: Buy a set of 1 lb weights and play a round of Simon Says—you do it with the weights, they do it without. They'll love it!
20. Make the most of your walks. If your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.
21. Shop 'til you drop...pounds! Add a workout to your shopping sessions by walking around the mall before your start spending. And try walking up the escalator—getting to your destination faster will be an added bonus.
22. Walk an extra 100 steps at work. Adding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the elevator, or stroll down the hall to talk to a co-worker instead of sending an email or calling.
23. Brush your teeth after every meal and snack. This will be a signal to your mouth—and your mind—that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random chip. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.
24. Clean your closet. First, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big—don't give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you'll be fitting into those too-tight jeans you couldn't bear to part with.
25. Take your measurements. You might not like your stats now, but you'll be glad you wrote them down when you see how many inches you've lost. It's also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren't going down, the measurements on your body are.
Children and weight from intermountainlive.org
Overweight children have a 70-80% chance of becoming overweight or obese adults. Obesity is a growing epidemic in the United States. Causes of the increased obesity rates include unhealthy food choices, too little exercise or activity, and unhealthy lifestyle behaviors.
The facts
1 in 3 children are overweight in the United States
17% of children are obese
410 classrooms could be filled with overweight Utah teenagers
Overweight children
are at greater risk for chronic diseases such as diabetes, hypertension, stroke, heart disease, arthritis, asthma, and cancer
are more likely to experience social and psychological problems
are more likely to experience memory and learning problems due to sleep apnea
Determining if a child is overweight
There are several ways to determine if a child is overweight. A common measurement is the child's Body Mass Index (BMI). BMI is a number calculated from a child's weight and height. From this number you can determine if the child is underweight, healthy weight, at risk of overweight, or overweight.
• Calculate your child's BMI
To use their calculator to calculate your child’s BMI go to http://kidshealth.org/PageManager.jsp?dn=PrimaryChildrens&article_set=30221&lic=5&cat_id=20527
A big criticism of using BMI as a measure for childhood obesity is that it doesn't directly measure body fat. So muscular teens may be incorrectly labeled as having a weight problem. Although most younger children with a high BMI are really overweight and have excess body fat, if you still aren't sure, some other measurements or tests for body fat can be more accurate, including skinfold thickness measurements, waist to hip ratios, and newer scales that actually include body-fat measurements.
Take action
Encourage children to get active now. Early positive experiences with physical activities help children to be regularly active throughout life.
To reach and keep a healthy weight, build better habits together. The 8 Healthy Habits are the best place to start. Scientific studies show that these healthy habits have the biggest impact on your weight, your health, and your outlook.
The facts
1 in 3 children are overweight in the United States
17% of children are obese
410 classrooms could be filled with overweight Utah teenagers
Overweight children
are at greater risk for chronic diseases such as diabetes, hypertension, stroke, heart disease, arthritis, asthma, and cancer
are more likely to experience social and psychological problems
are more likely to experience memory and learning problems due to sleep apnea
Determining if a child is overweight
There are several ways to determine if a child is overweight. A common measurement is the child's Body Mass Index (BMI). BMI is a number calculated from a child's weight and height. From this number you can determine if the child is underweight, healthy weight, at risk of overweight, or overweight.
• Calculate your child's BMI
To use their calculator to calculate your child’s BMI go to http://kidshealth.org/PageManager.jsp?dn=PrimaryChildrens&article_set=30221&lic=5&cat_id=20527
A big criticism of using BMI as a measure for childhood obesity is that it doesn't directly measure body fat. So muscular teens may be incorrectly labeled as having a weight problem. Although most younger children with a high BMI are really overweight and have excess body fat, if you still aren't sure, some other measurements or tests for body fat can be more accurate, including skinfold thickness measurements, waist to hip ratios, and newer scales that actually include body-fat measurements.
Take action
Encourage children to get active now. Early positive experiences with physical activities help children to be regularly active throughout life.
To reach and keep a healthy weight, build better habits together. The 8 Healthy Habits are the best place to start. Scientific studies show that these healthy habits have the biggest impact on your weight, your health, and your outlook.
7 New Uses for a Penny
Clever ways to repurpose an everyday item.
1. Curtain Straightener
Make an opening in the bottom hem, slide in a penny or two, and sew the hem back up to keep curtains hanging level and stick-straight.
2. Tread Checker
Insert a penny into a groove of a tire with Lincoln’s head pointing into the tire. If the groove covers part of his head, you’re safe to drive; if the head is in full view, it’s time for new wheels. (The distance between the rim of a penny and Lincoln’s head is 1/16 of an inch―the minimum suggested tread depth.)
3. Table Anchor
If you dine out and the table is unsteady, put a coin under the leg to restore balance.
4. Game Token
Misplaced the thimble? No problem. Sub in a cent.
5. Reader Tip: Makeshift Screwdriver
Use a penny to screw open a toy’s battery pack.
Caroline Brant, Collegeville, Pennsylvania
6. Reader Tip: Icebreaker
Hand out pennies at your next gathering and ask each guest to share a story that happened during the year his or her penny was minted. If the coin predates a friend, let the person improvise.
Rachel Harrison Massa, Stamford, Connecticut (for a lot of us if the date was before we were born I’d suggest seeing if a collector would buy it ;-)
7. Reader Tip: Birdbath Cleaner
To ward off algae, toss in a few pre-1982 coins; the high copper content retards growth.
Suzanne Wesley, Terre Haute, Indiana
http://www.realsimple.com/home-organizing/new-uses-for-old-things/new-uses-penny-00000000027632/index.html?xid=yahoobuzz-rs-012210&xid=yahoo
1. Curtain Straightener
Make an opening in the bottom hem, slide in a penny or two, and sew the hem back up to keep curtains hanging level and stick-straight.
2. Tread Checker
Insert a penny into a groove of a tire with Lincoln’s head pointing into the tire. If the groove covers part of his head, you’re safe to drive; if the head is in full view, it’s time for new wheels. (The distance between the rim of a penny and Lincoln’s head is 1/16 of an inch―the minimum suggested tread depth.)
3. Table Anchor
If you dine out and the table is unsteady, put a coin under the leg to restore balance.
4. Game Token
Misplaced the thimble? No problem. Sub in a cent.
5. Reader Tip: Makeshift Screwdriver
Use a penny to screw open a toy’s battery pack.
Caroline Brant, Collegeville, Pennsylvania
6. Reader Tip: Icebreaker
Hand out pennies at your next gathering and ask each guest to share a story that happened during the year his or her penny was minted. If the coin predates a friend, let the person improvise.
Rachel Harrison Massa, Stamford, Connecticut (for a lot of us if the date was before we were born I’d suggest seeing if a collector would buy it ;-)
7. Reader Tip: Birdbath Cleaner
To ward off algae, toss in a few pre-1982 coins; the high copper content retards growth.
Suzanne Wesley, Terre Haute, Indiana
http://www.realsimple.com/home-organizing/new-uses-for-old-things/new-uses-penny-00000000027632/index.html?xid=yahoobuzz-rs-012210&xid=yahoo
Soup Therapy
Detoxify, Lose Weight, and Boost Immunity By Dr. Maoshing Ni
http://health.yahoo.com/experts/drmao/23125/soup-therapy-detoxify-lose-weight-and-boost-immunity/
The healing power of soup: something that both scientists and grandmothers can agree on. From helping you lose weight to warming you up from the inside out to boosting your immunity, soup is a winter staple that you shouldn’t be without. Maybe that is one reason that it is celebrated this month with its very own National Soup Month. Here's a closer look at what you can do to benefit from soup's amazing healing powers.
The healing power of soup
An ancient Chinese proverb states that a good doctor uses food first, then resorts to medicine. A healing soup can be your first step in maintaining your health and preventing illness. The therapeutic value of soup comes from the ease with which your body can assimilate the nutrients from the ingredients, which have been broken down by simmering.
Here are some healing soup tips that will preserve your wellness and longevity:
1. Lose weight with soup
Obesity is on the rise throughout the industrialized world, resulting in a startling increase in the rates of heart disease, stroke, cancer, and diabetes. You can count yourself out of the statistics if you eat a bowl of soup at least once a day. Nutritious low-salt soups will nourish you as they flush excess wastes from your body. It has been found that people who eat one serving of soup per day lose more weight than those who eat the same amount of calories, but don’t eat soup. Homemade soup is your best bet, because canned soups tend to be loaded with salt and chemicals. My advice is to use organic vegetables whenever possible. The herbicides and pesticides that can be present in conventional produce can assault the immune system and overload it with toxins.
2. Build your immunity
Your immune system needs a lot of minerals to function properly and the typical Western diet does not always hit the mark. When you slowly simmer foods over low heat, you gently leach out the energetic and therapeutic properties of the foods, preserving the nutritional value of the foods. Keep in mind that boiling can destroy half of the vitamins found in vegetables, so cook soup over a low heat.
Immune-Boosting Soup
Simmer these ingredients for 30 minutes: cabbage, carrots, fresh ginger, onion, oregano, shiitake mushrooms (if dried, they must be soaked first), the seaweed of your choice, and any type of squash in chicken or vegetable stock. Cabbage can increase your body’s ability to fight infection, ginger supports healthy digestion, and seaweed cleanses the body. Shiitake mushrooms contain coumarin, polysaccharides, and sterols, as well as vitamins and minerals that increase your immune function, and the remaining ingredients promote general health and well-being. Eat this soup every other day to build a strong and healthy immune system.
3. Detoxify your body
As a liquid, soup is already helping you flush waste from your body. When you choose detoxifying ingredients, such as the ones featured in the recipe below, you are really treating your body to an internal cleanse. The broth below boasts many benefits: it supports the liver in detoxification, increases circulation, reduces inflammation, and replenishes your body with essential minerals.
Super Detoxifying Broth
Simmer the following for 1–2 hours over a low flame: anise, brussels sprouts, cabbage, Swiss chard, cilantro, collards, dandelion, fennel, garlic, ginger, kale, leeks, shiitake mushrooms, mustard greens, daikon radish, seaweed, turmeric, and watercress. Drink 8 to 12 ounces twice a day. You can keep this broth in your fridge for up to one week; however, it is always best to serve soups when fresh because each day, the therapeutic value decreases.
In addition to using cleansing herbs in soups, you can take cleansing herbs in supplements. For a gentle but powerful cleanse using Chinese herbs, Internal Cleanse increases the ability of the liver to cleanse the body of internal and environmental toxins.
4. Warm up with a hearty soup
You always want to eat for the season. Soups provide something the body craves in cold weather. When you cook foods into a soup, you are adding a lot of what Chinese nutrition would call “warming energy” into the food. Warming foods to feature in your soups include: leeks, onions, turnips, spinach, kale, broccoli, quinoa, yams, squash, garlic, scallions, and parsley. As a spice, turmeric aids with circulation, a great boost against the cold weather.
5. Get well faster
As you mother may have instinctively known, when you are sick, there is no better healing food than soup. The reason for this is that soups and stews don’t require as much energy to digest, freeing your body up to fight the infection.
It would be impossible to talk about soup’s healing abilities without putting the spotlight on homemade chicken noodle soup. Studies have found that chicken noodle soup does seem to relieve the common cold by inhibiting inflammation -- helping to break up congestion and ease the flow of nasal secretions.
While chicken soup may not cure a cold outright, it does help alleviate some of the symptoms and can help as a preventative measure. Many of my patient’s keep the herbal formula Cold & Flu in their medicine cabinets so its there to support recovery when a cold strikes.
In Chinese medicine, you would traditionally be given a tonic soup specifically tailored to your needs, and for that level of personal care, it is a good idea to consult a health practitioner knowledgeable in Chinese nutrition.
I hope you have gotten a taste of the healing power of soup! I invite you to visit often and share your own personal health and longevity tips with me. May you live long, live strong, and live happy!
http://health.yahoo.com/experts/drmao/23125/soup-therapy-detoxify-lose-weight-and-boost-immunity/
The healing power of soup: something that both scientists and grandmothers can agree on. From helping you lose weight to warming you up from the inside out to boosting your immunity, soup is a winter staple that you shouldn’t be without. Maybe that is one reason that it is celebrated this month with its very own National Soup Month. Here's a closer look at what you can do to benefit from soup's amazing healing powers.
The healing power of soup
An ancient Chinese proverb states that a good doctor uses food first, then resorts to medicine. A healing soup can be your first step in maintaining your health and preventing illness. The therapeutic value of soup comes from the ease with which your body can assimilate the nutrients from the ingredients, which have been broken down by simmering.
Here are some healing soup tips that will preserve your wellness and longevity:
1. Lose weight with soup
Obesity is on the rise throughout the industrialized world, resulting in a startling increase in the rates of heart disease, stroke, cancer, and diabetes. You can count yourself out of the statistics if you eat a bowl of soup at least once a day. Nutritious low-salt soups will nourish you as they flush excess wastes from your body. It has been found that people who eat one serving of soup per day lose more weight than those who eat the same amount of calories, but don’t eat soup. Homemade soup is your best bet, because canned soups tend to be loaded with salt and chemicals. My advice is to use organic vegetables whenever possible. The herbicides and pesticides that can be present in conventional produce can assault the immune system and overload it with toxins.
2. Build your immunity
Your immune system needs a lot of minerals to function properly and the typical Western diet does not always hit the mark. When you slowly simmer foods over low heat, you gently leach out the energetic and therapeutic properties of the foods, preserving the nutritional value of the foods. Keep in mind that boiling can destroy half of the vitamins found in vegetables, so cook soup over a low heat.
Immune-Boosting Soup
Simmer these ingredients for 30 minutes: cabbage, carrots, fresh ginger, onion, oregano, shiitake mushrooms (if dried, they must be soaked first), the seaweed of your choice, and any type of squash in chicken or vegetable stock. Cabbage can increase your body’s ability to fight infection, ginger supports healthy digestion, and seaweed cleanses the body. Shiitake mushrooms contain coumarin, polysaccharides, and sterols, as well as vitamins and minerals that increase your immune function, and the remaining ingredients promote general health and well-being. Eat this soup every other day to build a strong and healthy immune system.
3. Detoxify your body
As a liquid, soup is already helping you flush waste from your body. When you choose detoxifying ingredients, such as the ones featured in the recipe below, you are really treating your body to an internal cleanse. The broth below boasts many benefits: it supports the liver in detoxification, increases circulation, reduces inflammation, and replenishes your body with essential minerals.
Super Detoxifying Broth
Simmer the following for 1–2 hours over a low flame: anise, brussels sprouts, cabbage, Swiss chard, cilantro, collards, dandelion, fennel, garlic, ginger, kale, leeks, shiitake mushrooms, mustard greens, daikon radish, seaweed, turmeric, and watercress. Drink 8 to 12 ounces twice a day. You can keep this broth in your fridge for up to one week; however, it is always best to serve soups when fresh because each day, the therapeutic value decreases.
In addition to using cleansing herbs in soups, you can take cleansing herbs in supplements. For a gentle but powerful cleanse using Chinese herbs, Internal Cleanse increases the ability of the liver to cleanse the body of internal and environmental toxins.
4. Warm up with a hearty soup
You always want to eat for the season. Soups provide something the body craves in cold weather. When you cook foods into a soup, you are adding a lot of what Chinese nutrition would call “warming energy” into the food. Warming foods to feature in your soups include: leeks, onions, turnips, spinach, kale, broccoli, quinoa, yams, squash, garlic, scallions, and parsley. As a spice, turmeric aids with circulation, a great boost against the cold weather.
5. Get well faster
As you mother may have instinctively known, when you are sick, there is no better healing food than soup. The reason for this is that soups and stews don’t require as much energy to digest, freeing your body up to fight the infection.
It would be impossible to talk about soup’s healing abilities without putting the spotlight on homemade chicken noodle soup. Studies have found that chicken noodle soup does seem to relieve the common cold by inhibiting inflammation -- helping to break up congestion and ease the flow of nasal secretions.
While chicken soup may not cure a cold outright, it does help alleviate some of the symptoms and can help as a preventative measure. Many of my patient’s keep the herbal formula Cold & Flu in their medicine cabinets so its there to support recovery when a cold strikes.
In Chinese medicine, you would traditionally be given a tonic soup specifically tailored to your needs, and for that level of personal care, it is a good idea to consult a health practitioner knowledgeable in Chinese nutrition.
I hope you have gotten a taste of the healing power of soup! I invite you to visit often and share your own personal health and longevity tips with me. May you live long, live strong, and live happy!
Nuts to you ;-)
Eating nuts helps your heart. Discover how walnuts, almonds and other nuts help lower your cholesterol when eaten as part of a balanced diet. By Mayo Clinic staff
Eating nuts as part of a healthy diet can be good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too. They're inexpensive, easy to store and easy to take with you to work or school.
The type of nut you eat isn't that important, although some nuts have more heart-healthy nutrients and fats than do others. Walnuts, almonds, hazelnuts, you name it, almost every type of nut has a lot of nutrition packed into a tiny package. If you have heart disease, eating nuts instead of a less healthy snack can help you more easily follow a heart-healthy diet.
Can eating nuts help your heart?
Most studies on people who eat nuts as part of a heart-healthy diet have found that nuts lower the LDL, low-density lipoprotein or "bad," cholesterol level in the blood. High LDL is one of the primary causes of heart disease, so nuts' ability to lower LDL cholesterol seems to be quite beneficial.
Eating nuts reduces your risk of developing blood clots that can cause a fatal heart attack. Nuts also improve the health of the lining of your arteries. The evidence for the heart-health benefits of nuts isn't rock solid yet — the Food and Drug Administration only allows food companies to say evidence "suggests but does not prove" that eating nuts reduces heart disease risk.
What's in nuts that's thought to be heart healthy?
Although it varies by nut, researchers think most nuts contain at least some of these heart-healthy substances:
■Unsaturated fats. It's not entirely clear why, but it's thought that the "good" fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.
■Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.
■L-arginine. Nuts also have lots of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.
■Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber also makes you feel full, so you'll eat less later. Fiber is also thought to play a role in preventing diabetes.
■Vitamin E. Researchers still aren't sure, but it's thought that vitamin E may help stop the development of plaques in your arteries which can narrow them, leading to chest pain, coronary artery disease or a heart attack.
■Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.
What amount of nuts is considered healthy?
Nuts contain a lot of fat; as much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it's still a lot of calories. That's why you should eat nuts in moderation. Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products.
Instead of eating unhealthy saturated fats, try substituting a handful of nuts. According to the Food and Drug Administration, eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. But again, do this as part of a heart-healthy diet. Just eating nuts and not cutting back on saturated fats found in many dairy and meat products won't do your heart any good.
Does it matter what kind of nuts you eat?
Possibly. Most nuts appear to be generally healthy, though some more so than others. Walnuts are one of the best-studied nuts, and it's been shown they contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans are other nuts that appear to be quite heart healthy. Even peanuts — which are technically not a nut, but a legume, like beans — seem to be relatively healthy. Coconut, which is technically a fruit, may be considered by some to be a nut, but it doesn't have heart-health benefits. Both coconut meat and oil contain a large amount of saturated fat.
How about nut oils? Are they healthy, too?
Nut oils are good sources of omega-3 fatty acids and vitamin E, but they lack the fiber in whole nuts. Walnut oil is highest in omega-3s. Nut oils contain saturated as well as unsaturated fats. Consider using nut oils in homemade salad dressing or in cooking. When cooking with nut oils, remember that they respond differently to heat than do vegetable oils. Nut oil, if overheated, can become bitter. Just like with nuts, use nut oil in moderation, as the oils are high in fat and calories.
Enjoying a few peanuts over the festive season is one thing, but assuming you should ditch them along with other high fat foods, once the New Year dieting urge kicks in is a big mistake!
It's official, American peanuts provide more than 30% of your daily needs for no less than 14 key nutrients and that's on top of the protein and energy they provide! So peanuts offer a powerful nutritional boost, just what you need if you're cutting back the calories after the festive excesses. And if this seems a contradiction, rest assured that research shows 'nuts are fattening' is a myth.
New EU regulations now govern nutrition and health claims for all foods and drink products sold throughout the EU. These new rules are designed so that shoppers are less likely to be misled by unsubstantiated claims, such as for 'beautiful skin', 'enhanced virility', 'increased muscle definition', or simply that a product contains beneficial amounts of certain nutrients, when in fact the content is negligible. Nutrition claims can no longer be made unless a product supplies a significant quantity (15% of daily needs) in 100g and to be able to claim that a product is a high/excellent source, the product must contain at least 30% of daily needs, which is exceptionally tough for more than a few key nutrients.
American peanuts can legitimately claim to be an excellent source of 14 nutrients: fibre, magnesium, potassium, phosphorus, zinc, copper, manganese, vitamin B1 (thiamin), vitamin B3 (niacin), pantothenic acid, folate, vitamin E, unsaturated fats and monounsaturated fats. Additionally they provide protein, iron and vitamin B6 (pyridoxine). That's a powerful concoction in a great tasting package and at a fraction of the cost of detox pills and potions!
Your waistline will thank you too. Harvard University investigated the relationship between nut consumption and long term weight change in 51,000 women, aged 20-45yrs. Results over 8 years showed that women eating peanuts, peanut butter or tree nuts more than twice a week had: less weight gain than women who did not eat them; lower BMIs (body mass index); and overall a lower risk of obesity.
Eating nuts as part of a healthy diet can be good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too. They're inexpensive, easy to store and easy to take with you to work or school.
The type of nut you eat isn't that important, although some nuts have more heart-healthy nutrients and fats than do others. Walnuts, almonds, hazelnuts, you name it, almost every type of nut has a lot of nutrition packed into a tiny package. If you have heart disease, eating nuts instead of a less healthy snack can help you more easily follow a heart-healthy diet.
Can eating nuts help your heart?
Most studies on people who eat nuts as part of a heart-healthy diet have found that nuts lower the LDL, low-density lipoprotein or "bad," cholesterol level in the blood. High LDL is one of the primary causes of heart disease, so nuts' ability to lower LDL cholesterol seems to be quite beneficial.
Eating nuts reduces your risk of developing blood clots that can cause a fatal heart attack. Nuts also improve the health of the lining of your arteries. The evidence for the heart-health benefits of nuts isn't rock solid yet — the Food and Drug Administration only allows food companies to say evidence "suggests but does not prove" that eating nuts reduces heart disease risk.
What's in nuts that's thought to be heart healthy?
Although it varies by nut, researchers think most nuts contain at least some of these heart-healthy substances:
■Unsaturated fats. It's not entirely clear why, but it's thought that the "good" fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.
■Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.
■L-arginine. Nuts also have lots of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.
■Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber also makes you feel full, so you'll eat less later. Fiber is also thought to play a role in preventing diabetes.
■Vitamin E. Researchers still aren't sure, but it's thought that vitamin E may help stop the development of plaques in your arteries which can narrow them, leading to chest pain, coronary artery disease or a heart attack.
■Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.
What amount of nuts is considered healthy?
Nuts contain a lot of fat; as much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it's still a lot of calories. That's why you should eat nuts in moderation. Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products.
Instead of eating unhealthy saturated fats, try substituting a handful of nuts. According to the Food and Drug Administration, eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. But again, do this as part of a heart-healthy diet. Just eating nuts and not cutting back on saturated fats found in many dairy and meat products won't do your heart any good.
Does it matter what kind of nuts you eat?
Possibly. Most nuts appear to be generally healthy, though some more so than others. Walnuts are one of the best-studied nuts, and it's been shown they contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans are other nuts that appear to be quite heart healthy. Even peanuts — which are technically not a nut, but a legume, like beans — seem to be relatively healthy. Coconut, which is technically a fruit, may be considered by some to be a nut, but it doesn't have heart-health benefits. Both coconut meat and oil contain a large amount of saturated fat.
How about nut oils? Are they healthy, too?
Nut oils are good sources of omega-3 fatty acids and vitamin E, but they lack the fiber in whole nuts. Walnut oil is highest in omega-3s. Nut oils contain saturated as well as unsaturated fats. Consider using nut oils in homemade salad dressing or in cooking. When cooking with nut oils, remember that they respond differently to heat than do vegetable oils. Nut oil, if overheated, can become bitter. Just like with nuts, use nut oil in moderation, as the oils are high in fat and calories.
Enjoying a few peanuts over the festive season is one thing, but assuming you should ditch them along with other high fat foods, once the New Year dieting urge kicks in is a big mistake!
It's official, American peanuts provide more than 30% of your daily needs for no less than 14 key nutrients and that's on top of the protein and energy they provide! So peanuts offer a powerful nutritional boost, just what you need if you're cutting back the calories after the festive excesses. And if this seems a contradiction, rest assured that research shows 'nuts are fattening' is a myth.
New EU regulations now govern nutrition and health claims for all foods and drink products sold throughout the EU. These new rules are designed so that shoppers are less likely to be misled by unsubstantiated claims, such as for 'beautiful skin', 'enhanced virility', 'increased muscle definition', or simply that a product contains beneficial amounts of certain nutrients, when in fact the content is negligible. Nutrition claims can no longer be made unless a product supplies a significant quantity (15% of daily needs) in 100g and to be able to claim that a product is a high/excellent source, the product must contain at least 30% of daily needs, which is exceptionally tough for more than a few key nutrients.
American peanuts can legitimately claim to be an excellent source of 14 nutrients: fibre, magnesium, potassium, phosphorus, zinc, copper, manganese, vitamin B1 (thiamin), vitamin B3 (niacin), pantothenic acid, folate, vitamin E, unsaturated fats and monounsaturated fats. Additionally they provide protein, iron and vitamin B6 (pyridoxine). That's a powerful concoction in a great tasting package and at a fraction of the cost of detox pills and potions!
Your waistline will thank you too. Harvard University investigated the relationship between nut consumption and long term weight change in 51,000 women, aged 20-45yrs. Results over 8 years showed that women eating peanuts, peanut butter or tree nuts more than twice a week had: less weight gain than women who did not eat them; lower BMIs (body mass index); and overall a lower risk of obesity.
Positive Identification needed for Driver’s License or ID Card
The requirements to obtain a Utah Learner Permit, Original Utah Driver License, Driving Privilege Card (DPC), Limited-Term Document, or State Identification Card have changed effective January 1, 2010.
To ensure your application process is as smooth as possible, remember to bring all required documents. Faxed or photocopied documents will NOT be accepted. All documents provided to the Division will be imaged and stored in a secure database and will be returned to the applicant. Non-English documents must be accompanied by a certified translation of the document. The original and the translation are considered one document for identification purposes.
Note - Any name or address variation from your source document must be accompanied by legal authorizing documentation identifying the updated information (marriage, divorce or court order.)
Must present one of these documents to show Evidence of Legal/Lawful Presence or Status when obtaining a Regular Driver License, Learner Permit, Commercial Driver License, or Identification Card:
•Valid, unexpired US passport or passport card which may provide evidence of both legal/lawful presence and identity;
•Certified copy of a birth certificate filed with the State Office of Vital Statistics or equivalent agency in the individual's state of birth which may provide evidence of both legal/lawful presence and identity (hospital document or small laminated official birth certificates issued by the Department of Health are not accepted);
•Consular Report of Birth Abroad (CRBA) issued by the US Department of State, Form FS-240, DS-1350, or FS-545 which may provide evidence of both legal/lawful presence and identity;
•Valid, unexpired Permanent Resident Card, Form I-551 which may provide evidence of both legal/lawful presence and identity;
•Certification of Naturalization issued by DHS, Form N-550 or Form N-570 which may provide evidence of both legal/lawful presence or identity;
•Certificate of Citizenship, Form N-560 or Form N-561, issued by DHS which may provide evidence of both legal/lawful presence or identity;
•Regular Utah driver license, CDL, or ID card that has been issued on or after January 1, 2010 is only acceptable for renewal or duplicate certificates and may provide evidence of both legal/lawful presence or identity; or
•Alternate documents may be accepted if approved by DHS or the Division Director or designee.
Must present one of these documents for proof of Social Security when obtaining a Regular Driver License, Learner Permit, Commercial Driver License, Identification Card, or Driving Privilege Card (DPC):
•Social Security card issued by the US Government that has been signed and has not been laminated; or
•If the Social Security card is not available, the applicant may present one of the following documents which contain the applicant's name and SSN:
◦W-2 Form;
◦SSA-1099 Form;
◦Non SSA-1099 Form;
◦Pay stub showing applicant's name and SSN; or
◦Other documents approved by DHS or the Division Director or designee.
•For a Driving Privilege Card (DPC) only:
◦Individual Tax Identification Number (ITIN) issued by the Internal Revenue Service (IRS); or
◦Document or letter from the IRS verifying the ITIN.
Must present two of these documents for proof of Utah Residency when obtaining a Regular Driver License, Learner Permit, Commercial Driver License, Identification Card, or Driving Privilege Card (DPC):
Two documents which display the applicant's name and principle Utah residence address including:
•Bank Statement (dated within 60 days);
•Court documents;
•Current mortgage or rental contract;
•Major credit card bill (dated within 60 days);
•Property tax notice (statement or receipt dated within one year);
•School transcript (dated within 90 days);
•Utility bill (billing date within 60 days), (cell phone bills will not be accepted);
•Valid Utah vehicle registration or title
Other documents acceptable to the Division upon review, except that only one document printed from the internet may be accepted.
Must present these forms when obtaining a Driving Privilege Card (DPC):
•Foreign birth certificate including a certified translation if the birth certificate is not in English and one of the following:
◦Church records, court records, driver license, employee ID, insurance ID card, Matricular Consular Card (issued in UT), Mexican Voter Registration Card, school records, Utah DPC, other evidence considered acceptable by the Division Director or designee
Must present these forms when obtaining a Limited-Term Driver License or Identification Card:
•Unexpired Employment Authorization Document (EAD) issued by DHS, Form I-766 or Form I-688B; verified by through the Systematic Alien Verification for Entitlements system (SAVE); or
•Unexpired foreign passport with documentary evidence of the applicant's most recent admittance into the United States verified through SAVE;
•A document issued by the U.S. Federal Government that provides proof of one of the statuses listed below verifying lawful entrance into the United States of America:
◦Unexpired immigrant or nonimmigrant visa status for admission into the United States issued by the U.S. Federal Government;
◦Pending or approved application for asylum in the Unites States;
◦Admission into the United States as a refugee;
◦Pending or approved application for temporary protected status in the United States;
◦Approved deferred action status; or
◦Pending application for adjustment of status to legal permanent resident or conditional resident.
To ensure your application process is as smooth as possible, remember to bring all required documents. Faxed or photocopied documents will NOT be accepted. All documents provided to the Division will be imaged and stored in a secure database and will be returned to the applicant. Non-English documents must be accompanied by a certified translation of the document. The original and the translation are considered one document for identification purposes.
Note - Any name or address variation from your source document must be accompanied by legal authorizing documentation identifying the updated information (marriage, divorce or court order.)
Must present one of these documents to show Evidence of Legal/Lawful Presence or Status when obtaining a Regular Driver License, Learner Permit, Commercial Driver License, or Identification Card:
•Valid, unexpired US passport or passport card which may provide evidence of both legal/lawful presence and identity;
•Certified copy of a birth certificate filed with the State Office of Vital Statistics or equivalent agency in the individual's state of birth which may provide evidence of both legal/lawful presence and identity (hospital document or small laminated official birth certificates issued by the Department of Health are not accepted);
•Consular Report of Birth Abroad (CRBA) issued by the US Department of State, Form FS-240, DS-1350, or FS-545 which may provide evidence of both legal/lawful presence and identity;
•Valid, unexpired Permanent Resident Card, Form I-551 which may provide evidence of both legal/lawful presence and identity;
•Certification of Naturalization issued by DHS, Form N-550 or Form N-570 which may provide evidence of both legal/lawful presence or identity;
•Certificate of Citizenship, Form N-560 or Form N-561, issued by DHS which may provide evidence of both legal/lawful presence or identity;
•Regular Utah driver license, CDL, or ID card that has been issued on or after January 1, 2010 is only acceptable for renewal or duplicate certificates and may provide evidence of both legal/lawful presence or identity; or
•Alternate documents may be accepted if approved by DHS or the Division Director or designee.
Must present one of these documents for proof of Social Security when obtaining a Regular Driver License, Learner Permit, Commercial Driver License, Identification Card, or Driving Privilege Card (DPC):
•Social Security card issued by the US Government that has been signed and has not been laminated; or
•If the Social Security card is not available, the applicant may present one of the following documents which contain the applicant's name and SSN:
◦W-2 Form;
◦SSA-1099 Form;
◦Non SSA-1099 Form;
◦Pay stub showing applicant's name and SSN; or
◦Other documents approved by DHS or the Division Director or designee.
•For a Driving Privilege Card (DPC) only:
◦Individual Tax Identification Number (ITIN) issued by the Internal Revenue Service (IRS); or
◦Document or letter from the IRS verifying the ITIN.
Must present two of these documents for proof of Utah Residency when obtaining a Regular Driver License, Learner Permit, Commercial Driver License, Identification Card, or Driving Privilege Card (DPC):
Two documents which display the applicant's name and principle Utah residence address including:
•Bank Statement (dated within 60 days);
•Court documents;
•Current mortgage or rental contract;
•Major credit card bill (dated within 60 days);
•Property tax notice (statement or receipt dated within one year);
•School transcript (dated within 90 days);
•Utility bill (billing date within 60 days), (cell phone bills will not be accepted);
•Valid Utah vehicle registration or title
Other documents acceptable to the Division upon review, except that only one document printed from the internet may be accepted.
Must present these forms when obtaining a Driving Privilege Card (DPC):
•Foreign birth certificate including a certified translation if the birth certificate is not in English and one of the following:
◦Church records, court records, driver license, employee ID, insurance ID card, Matricular Consular Card (issued in UT), Mexican Voter Registration Card, school records, Utah DPC, other evidence considered acceptable by the Division Director or designee
Must present these forms when obtaining a Limited-Term Driver License or Identification Card:
•Unexpired Employment Authorization Document (EAD) issued by DHS, Form I-766 or Form I-688B; verified by through the Systematic Alien Verification for Entitlements system (SAVE); or
•Unexpired foreign passport with documentary evidence of the applicant's most recent admittance into the United States verified through SAVE;
•A document issued by the U.S. Federal Government that provides proof of one of the statuses listed below verifying lawful entrance into the United States of America:
◦Unexpired immigrant or nonimmigrant visa status for admission into the United States issued by the U.S. Federal Government;
◦Pending or approved application for asylum in the Unites States;
◦Admission into the United States as a refugee;
◦Pending or approved application for temporary protected status in the United States;
◦Approved deferred action status; or
◦Pending application for adjustment of status to legal permanent resident or conditional resident.
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