Preparedness: The Value of Planning in God’s Plan 

Self-reliance  Presentation: 9-6-15

OBJECTIVE: Understand the importance of planning and be able to apply its principles and methods.

PRINCIPLE 1: Planning is a godly principle and practice

DISCUSSION A: What does it mean to plan?  Definition of “plan” 1 : a drawing or diagram showing the parts or details of something 2 a : a method for accomplishing an objective; b : the end toward which effort is directed. Ask a few class members to name one thing that came about because of a plan.  

DISCUSSION B: What was the first plan? Have someone read Abr. 3:22-26. “We will go down, for there is space there, and we will take of these materials, and we will make an earth whereon these may dwell; And we will prove them herewith, to see if they will do all things whatsoever the Lord their God shall command them; And they who keep their first estate shall be added upon; and they who keep not their first estate shall not have glory in the same kingdom with those who keep their first estate; and they who keep their second estate shall have glory added upon their heads for ever and ever”

One of the key lessons Heavenly Father taught us in that "world of spirits" was the important role of councils and counseling together in gospel governance. From the very beginning, God has done His work through a system of organized councils. Perhaps the primary purpose of Councils is to receive revelation and instruction, and to act on that revelation and inspiration through plans.

The first council of which we are aware occurred before the world on which we live was created, in a place all of us have been but none of us can remember. God, our Heavenly Father, was the presiding authority at this most significant gathering. At His side was His firstborn, Jehovah, whom we now know as Jesus Christ. We don't know exactly how this Council in Heaven was conducted or the procedure that was followed. Although we speak of the Council in Heaven as a single council, there may have been a number of council meetings where the gospel was taught, where prophets and others were foreordained, and where other assignments were made to individuals. President Joseph Fielding Smith made the following statement about councils in premortal life: "When the time arrived for us to be advanced in the scale of our existence and pass through this mundane probation, councils were held and the spirit children were instructed in matters pertaining to conditions in mortal life, and the reason for such an existence" (Doctrines of Salvation, 1:57).

DISCUSSION C: For classroom purposes, have someone tell the following story.  Then discuss how such things can happen to us when we fail to plan and execute our plan with diligence.  

There is a story about a farmer who told his wife he was going out to mow the north forty. On his way to the machine shed, he noticed a loose board on the corn crib. So he went to look for a hammer and some nails which he remembered leaving on the back porch. This led him through the garden which he noticed was quite weedy. He decided to weed a row of carrots, telling himself that he ought to weed a row a day. About two-thirds of the way down the carrot row he straightened up to rest his back and, looking over his shoulder, he saw he had left the gate open and some hens had come into the garden and were scratching up his sweet corn. It took about fifteen minutes to get them out and back into the hen yard. It took another half hour to mend the hole through which they were getting out. After that he figured he had just as well gather the eggs. As he began to do so, he noticed that the nests needed more straw; so he left the eggs and went after a bale of straw. As he was about to pick up the straw, he noticed his pitchfork had a broken handle and remembered that he hadn't fixed it. So he went to the machine shop to hunt for the new handle he had bought. While hunting, he stumbled across the mowing machine and remembered he was going to spend the day mowing.

PRINCIPLE 2:  By acquiring, in advance, the skills and resources necessary to cope effectively with difficulties, Latter-day Saints can minimize or avoid the suffering that accompanies the unexpected.

          

DISCUSSION A: What are some of the things or activities in our lives for which we need to plan?  These plans usually fall into short-term plans within the next few hours, days or weeks; midterm plans that anticipate the next few months, and long-term plans for the next several years.  List these three headings on the board or paper and make a list of the types of plans that would go under each heading. 

           DISCUSSION B: What do we need to know and what are some of the skills necessary to good planning?  These might include

1. Knowing what our goal is.

2. Knowing how to measure our progress toward our goal. 

3. The ability to look at an activity, goal, and event and somehow break it down into its parts, like slicing a pie – how many pieces or parts, what do I do first, then second, then third.

4. How many people, or materials, or money, or how much time will be needed to accomplish the plan and what information do they need?

5. Determining what “internal resources” will be needed to accomplish our plan.  These include the physical, mental, emotional, and spiritual energy to accomplish the plan.

What else might be needed?

DISCUSSION C: For classroom presentation, play the first 6 minutes 2 seconds of the following video: https://www.lds.org/media-library/video/2014-09-0010-linda-k-burton?lang=eng; “Prepared in a Manner that Never Had Been Known”.

Following the video discuss how Sister Burton’s message can be applied in our lives.

           

Exercise for Anyone

 (Lesson Outline for 8/30/15)

Objective: Understand and apply principles and practices of exercise and how this relates to self-reliance.

Principle 1: Exercise improves overall health of the body and mind.                                         

                Discussion: What are the benefits of regular exercise? Exercise has been proven to be beneficial to the physical and emotional health of the participant. Exercise can lengthen and increase the quality of life. People who exercise regularly feel better, sleep better, look better, and have better muscle tone. Exercise also develops self-discipline and self-control and can aid in building self-confidence and self esteem. It improves mental attitude, allowing a person to think more clearly and to be more capable of dealing with life’s problems. https://www.lds.org/ensign/1981/01/staying-healthy-welfare-services-suggests-how?lang=eng Also: keeps excess pounds at bay; increases stamina; stimulates the immune system making you less susceptible to sickness; reduces health risks such as obesity, heart disease, high blood pressure, diabetes, stroke, and certain types of cancer, and reduces chances of osteoporosis; maintains mobility; keeps mind sharp; reduces cognitive decline in older adults; eases the gloominess of depression and reduces stress.                                                                              

Principle 2: Exercise is for everybody.     

             Discussion A.  How can I begin an exercise program?   “At least three times a week, replace one hour of television, Internet, or other form of sit-down entertainment with an hour of physical activity such as bike riding, basketball, or walking.” https://www.lds.org/new-era/2006/11/idea-list-a-healthier-you?lang=eng&query=%22idea+list%3a+a+healthier+you%22

Physical activity first begins in the mind! Assess your state of being—are you healthy, fit, at target weight? Are you able to sleep well, able to be less stressed? If you want at least one of these, then you are ready to begin an exercise program!

There are four steps in beginning an exercise program. 1. Make a goal: what do you want to accomplish? Is it overall better health; lose weight; be fit and flexible? 2. Make a plan: what steps do you need to take to accomplish this goal? Do you need equipment, sturdy shoes, etc.? Do you need a designated place to exercise or a class? What types of activities or exercises will you do? 3. Make a schedule. What time will you exercise and for how long? How many times a week will you exercise? Being consistent helps us to stick with the schedule. 4. Do it! Start out slow and build up to more time or intensity.

             Discussion B. What types of exercise or activity should I do?  There are basically three kinds of exercise: Endurance (aerobics) such as walking, dancing, swimming; Muscle-strengthening (resistance) such as push-ups, weight-lifting, elastic bands, yoga; and Bone-strengthening (weight-bearing) such as yoga, brisk walking, running, stair climbing.

One does not need classes or expensive equipment to exercise. Take a walk around the house. Park a little bit further away from the store door. Take the stairs instead of the elevator. Even minor changes will make a big difference over time.

Walking is one of the easiest ways to get started. (See Handout 1   Walk For Your Life). 

Discussion C. How much physical activity should I do?  Physical activity is important, but how much is needed is determined by age and general condition of the body.  See Handout 2 “How Much Physical Activity is Needed?”

Principle 3:  Having a balance of rest, exercise, and recreation helps sustain a healthy body and mind.

             Discussion: Why is recreation important to having balance in our lives?

“Rest and physical exercise are essential, and a walk in the fresh air can refresh the spirit. Wholesome recreation is part of our religion, and a change of pace is necessary, and even its anticipation can lift the spirit” (Ezra Taft Benson, “Do Not Despair,” Ensign, Nov. 1974, 66).   Balance is an important part of a healthy lifestyle. Our bodies need daily exercise and a healthy diet, but we can overdo. Remember, the Lord’s piano has a full keyboard, and the best music is played using a variety of keys, not by pounding on just one or two. The Lord is pleased when His Saints are fit, not fanatical. On the other hand, in our culture the tendency is to under-do. Doing too little or too much can cause us to lose choice blessings.”  The Human Body: A Gift and a Responsibility - Larry Tucker

Principle 4: Understanding and applying the principle of exercise helps us gain more self-reliance.

Discussion.  How will applying these principles affect our self-reliance?  As we exercise we will increase our strength, our stamina, our capacity for work, and improve our overall emotional and mental health.  Isaiah 40:  31 But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.

HANDOUT 1

Walk for Your Life! Steven G. Aldana

At age seventy-seven, Beth suffered a heart attack and had to undergo a coronary bypass operation. After she was released from the hospital, she was frightened of overexerting herself, so she seldom left home, and she stopped almost all physical activity. Soon she became so weak that she was unable to prepare meals or to dress herself. Her condition continued to deteriorate. One day, her neighbor Lisa came by to visit, “Are you just going to sit there and wait to die?” Lisa asked. “Or are you going to do something to help yourself feel better? Come walking with me.” Beth was startled—but she listened. That day she got out of bed and dressed herself. After a week she was able to walk to the door. After three weeks she made it to the mailbox. Within a few months, she could walk all the way around her block. During this time, Beth also began to prepare meals, do her laundry, and attend church again. Now she looks forward to her daily walk and says that she feels better than ever. Beth’s experience isn’t unique to the elderly. Almost anyone, of any age, would benefit from a consistent walking program.

Why Walk? Research has shown that a simple daily walking program can make a significant difference in our overall well-being. Those who walk consistently are ill less frequently, and their bodies age more slowly. Walking invigorates cardiovascular functioning, which normally declines with age. Walking also slows bone demineralization, especially in the legs, and it serves as a deterrent to increased fat storage; increases circulation, which reduces joint inflammation and pain in people who suffer from arthritis ; and improves all factors (except age, heredity, and smoking) that are linked to cardiovascular disease.

Before You Begin:  With all of walking’s potential benefits, it is hard to find a valid reason not to be involved in some type of walking program. There is, however, one stipulation: You must be free from any health problems that may be worsened by exercise. Ask yourself, “Do I have any concerns about my current health?” If you do, obtain a physical examination from your doctor and ask him if you can safely start a walking program. For your walking, wear a pair of shoes that fits well and has a cushioned sole. Running shoes and the new athletic walking shoes are designed to be comfortable and to lessen shock. In order to walk at the right pace, you need to know your Target Heart Rate (THR). Your THR is the most effective training pulse for maximum cardiovascular and fat-burning benefits given your age and current fitness level. Using your THR ensures that you do not exert yourself too much or too little. To figure your THR, subtract your age from 220, then multiply this number by .75. During a brisk walk, your heart rate per minute should be near your calculated THR. (To monitor your heart rate, find your pulse by placing your first two fingers on the thumb side of the opposite wrist. Count your pulse for ten seconds, then multiply this number by six. This is your heart rate per minute.) If your heart rate is above your THR, slow down a little and check it again after a few minutes. If your heart rate is below your THR, try to walk a little faster.

Ready, Set, Walk! For a few minutes before you start walking, loosen up by stretching. Concentrate on your legs, calves, and trunk. This prepares your muscles and joints for exercise. Then warm up by walking normally for five minutes to increase your heart rate slowly. For the next twenty to forty-five minutes, walk briskly, taking full strides and swinging your arms. During the first few minutes of your brisk walking, pause for ten seconds and count your pulse, then adjust your pace accordingly. Before you completely stop, cool down by walking slowly for five minutes to allow your pulse to lower gradually and safely. Stretch for a few minutes when you are finished to prevent stiffness and to increase flexibility. For maximum benefit, you should walk three to five times a week for twenty to forty-five minutes. But programs can be tailored to fit any individual and any schedule. By adjusting the length, pace, and frequency of walks, anyone can participate. By walking only a few minutes a day, a previously sedentary adult can, over time, progress to a brisk forty-five-minute walk over hilly terrain.

Walking Interesting Many business people walk during their lunch breaks. Some like to include colleagues or clients and discuss business matters. Members of one Relief Society presidency walk together every morning and talk about the needs of the sisters in their ward. Husbands and wives can converse about daily happenings as they exercise. And parents can really work up a sweat if they take small children along in strollers. A good walking program can be an important part of a balanced life. It can improve your life physically, and since spiritual sensitivity increases when one is unhampered by physical concerns, it can improve your life spiritually as well. So what are you waiting for? Take a walk! https://www.lds.org/ensign/1990/08/random-sampler/walk-for-your- life?lang=eng&query=%22%E2%80%9Cwalk+for+your+life!%E2%80%9D%22

HANDOUT 2

How much physical activity is needed?

Physical activity is important for everyone, but how much you need depends on your age.

ADULTS

(18 to 64 years)

Adults should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. Being active 5 or more hours each week can provide even more health benefits. Spreading aerobic activity out over at least 3 days a week is best. Also, each activity should be done for at least 10 minutes at a time. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least 2 days a week.

CHILDREN AND ADOLESCENTS

(6-17 years)

Children and adolescents should do 60 minutes or more of physical activity each day. Most of the 60 minutes should be either moderate- or vigorous intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week. As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening activities, like climbing, at least 3 days a week and bone-strengthening activities, like jumping, at least 3 days a week. Children and adolescents are often active in short bursts of time rather than for sustained periods of time, and these short bursts can add up to meet physical activity needs. Physical activities for children and adolescents should be developmentally appropriate, fun, and offer variety.

YOUNG CHILDREN

(2-5 years)

There is not a specific recommendation for the number of minutes young children should be active each day. Children ages 2-5 years should play actively several times each day. Their activity may happen in short bursts of time and not be all at once. Physical activities for young children should be developmentally appropriate, fun, and offer variety.

Physical activity is generally safe for everyone. The health benefits you gain from being active are far greater than the chances of getting hurt. Here are some things you can do to stay safe while you are active:

• If you haven't been active in a while, start slowly and build up.
• Learn about the types and amounts of activity that are right for you.
• Choose activities that are appropriate for your fitness level.
• Build up the time you spend before switching to activities that take more effort.
• Use the right safety gear and sports equipment.
• Choose a safe place to do your activity.
• See a health care provider if you have a health problem.

Nutrition Part 2 – A Balanced Diet. 
(Lesson Outline for 8/23/15)

Objective: Understand and apply principles and practices of good nutrition and how this relates to self-reliance.

PRINCIPLE 1: A balanced diet includes servings from each food group during each day.

                      Discussion A: Eating a variety of foods everyday promotes better health. What foods should be eaten to provide a good balance of nutrients? (Review the Healthy Eating Pyramid from the previous lesson, have handouts available if needed). http://www.hsph.harvard.edu/nutritionsource/pyramid-full-story

                     Discussion B: Food must be eaten in proper amounts to maintain good health. How much of each food should I eat? The Healthy Eating Plate is a guide for creating healthy, balanced meals—whether served on a plate or packed in a lunch box.  See Handout 1 “Healthy Eating Plate” or see http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/.  

Next show Handout 2 “Portion Distortion” and Handout 3 “What Counts as One Serving?”  This handout estimates serving sizes using your hands.  

                      Discussion C:  There are foods that are “empty” calories. How can reading food-packing labels will help us make wise choices in food buying? See Handout 4  “Label Power”   http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm079449.htm   

Labels show serving size, nutrition facts, and ingredients list. Be careful of health claims such as ‘low fat’, ‘low sodium’, ‘reduced’, or ‘light’. Look at the over all values of nutrients. Some low fat may have more sodium or sugar.

PRINCIPLE 2: Food and drink must be clean and free from disease-causing germs (bacteria, viruses, and parasites) to be healthy.

                   DISCUSSION A: List ways that promote cleanliness in preparing, eating, and cleanup of food and drink. (Wash hands, prep surfaces and utensils; wash food; cook until done; clean up afterwards. “All surfaces (cabinet tops, cutting boards, dishes, plates, utensils, etc.) which come into contact with food during its preparation and serving should be cleaned with warm, soapy water or sanitizing solution and rinsed with purified water before and after using. SANITIZING SOLUTION 2 teaspoons (10 mL) fresh liquid bleach 1 quart (or liter) of water.

Surfaces which come into contact with uncooked meat (especially poultry) should not be exposed to other foods until cleaned and sanitized again. Prepared food is an excellent place for disease producing bacteria to grow and multiply enough at room temperature to make a person very ill. Illness-producing growth does not generally occur in the first two hours. All prepared food should be eaten or put into a refrigerator within two hours. An exception would be carefully prepared sandwiches that are usually safe for five to six hours. Bacteria growth and spoilage can occur in the refrigerator as well but is slowed. Prepared food should be cleaned out of the refrigerator and discarded at least weekly. If frozen, prepared food can be kept for up to a year or more.” https://providentliving.lds.org/bc/providentliving/

PRINCIPLE 3: Good Nutrition can give us power to help prevent chronic disease and other ailments and help us become more self-reliant.

                   Discussion A: “You are what you eat.”  How does knowing and following a healthy diet give us power and self-reliance?  “Chronic diseases —including heart disease, stroke, diabetes, and cancer— account for some of the most common health problems in the United States, according to statistics from the Centers for Disease Control and Prevention (CDC). Yet many of these chronic diseases are preventable, as they’re linked to poor diet and lifestyle choices including tobacco use, excessive alcohol consumption, and inadequate physical activity. The good news is that you have the power to help prevent chronic disease, as making positive diet and lifestyle changes can help reduce risk. Eating healthy foods, getting enough exercise, and refraining from tobacco and excessive alcohol use confer numerous health benefits—including possibly preventing the onset of chronic diseases.” http://www.hsph.harvard.edu/nutritionsource/disease-prevention

HANDOUT 1

 

http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/

HANDOUT 2

HANDOUT 3

Handout 4

  Explanation of Handout 4

1.    Serving Size

This section is the basis for determining number of calories, amount of each nutrient, and %DVs of a food. Use it to compare a serving size to how much you actually eat. Serving sizes are given in familiar units, such as cups or pieces, followed by the metric amount, e.g., number of grams.

2.   Amount of Calories

If you want to manage your weight (lose, gain, or maintain), this section is especially helpful. The amount of calories is listed on the left side. The right side shows how many calories in one serving come from fat. In this example, there are 250 calories, 110 of which come from fat. The key is to balance how many calories you eat with how many calories your body uses. Tip: Remember that a product that's fat-free isn't necessarily calorie-free.

3.    Limit these Nutrients (Fats, Cholesterol, Sodium)

Eating too much total fat (including saturated fat and trans fat), cholesterol, or sodium may increase your risk of certain chronic diseases, such as heart disease, some cancers, or high blood pressure. The goal is to stay below 100%DV for each of these nutrients per day.

4.   Get Enough of these Nutrients

Americans often don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. Eating enough of these nutrients may improve your health and help reduce the risk of some diseases and conditions.

5.   Percent (%) Daily Value

This section tells you whether the nutrients (total fat, sodium, dietary fiber, etc.) in one serving of food contribute a little or a lot to your total daily diet.

The %DVs are based on a 2,000-calorie diet. Each listed nutrient is based on 100% of the recommended amounts for that nutrient. For example, 18% for total fat means that one serving furnishes 18% of public health recommendations. Use the Quick Guide to Percent DV (%DV): 5%DV or less is low and 20%DV or more is high.

6.    Footnote with Daily Values (%DVs)

The footnote provides information about the DVs for important nutrients, including fats, sodium and fiber. The DVs are listed for people who eat 2,000 or 2,500 calories each day.

—The amounts for total fat, saturated fat, cholesterol, and sodium are maximum amounts. That means you should try to stay below the amounts listed.the total amount of fat that you could eat in a day and stay within