Dog Head Entrapment (Fence/Rails)

Dogs can get their heads stuck easily because the back of their head is wider than the front. Head entrapment is usually not a medical emergency unless your pet has trouble breathing. However your dog can become frantic and hysterical from being stuck and injure themselves further.

Symptoms:

Scrapes

Swelling

Cuts

Steps:

1. Calm your dog down to prevent him from struggling further
2. Place yourself behind the dog and push him closer to the object that he’s trapped in to avoid him backing up further and strangling himself
3. You may want to muzzle him to prevent him from biting you while you try to free him
4. Grease the fur on his neck and the top of his head with KY Jelly or Petroleum Jelly
5. While someone holds his from the back you should gently take the dogs muzzle and turn his head sideways and slide him through the fence or rails

Warnings:

Make sure that you muzzle your dog as he may try to bite you when you have to push him through the fence or rails

Tips:

It helps if someone stays behind him the entire time to prevent him from backing up while you try to free him

A dog’s head is narrower from top to bottom than side to side

(source: Gotoaid.com)

Guidelines for Ward and Stake Emergency Plans

 

Mormon wards and stakes should have a plan in the event of an emergency.  Plans are prepared by ward and stake welfare committees under the direction of the bishop or stake president.  Plans should be updated periodically.  The following should be included:

• Disasters likely to occur and response actions needed.
• Assignment of responsibilities to priesthood and Relief Society.
• Maps, addresses, and contact information of members.
• Procedure to account for missionaries and members following a disaster.
• A list of members with special needs.
• Procedures to assist members who may experience emotional trauma.
• A list of members with available resources such as medical training or the ability to operate heavy equipment.
• How stake leaders will contact the area office (outside the United States and Canada) or Church headquarters (United States and Canada) following a disaster.
• Contact information for the local government, the Red Cross, and other emergency response agencies.

© 2008 by Intellectual Reserve, Inc. All rights reserved. English approval: 1/08

Long Term Mormon Food Storage

Long  term storage is a supply of food that will last a long time, and you can survive on.   For example rice, beans, pasta, rolled oats, salt, sugar, honey, and wheat can be stored for 30 years.  Of  course, they must be properly packaged and stored in a cool dry place.  Some recommended containers are #10 cans, foil pouches, or PETE bottles.  Sometimes plastics buckets can be used.

The recommendation for members of The Church of Jesus Christ of Latter-day Saints is to gather together a 3-month supply of the foods the family eats everyday, and then build a one-year supply of emergency basics, of which the above listed foods are typical.  Members in cramped quarters find ingenious ways to find space for long-term food storage, and even use food storage containers to hold up a bed, or store foods under beds.

Click here to find information on building a 3-month supply and a full year’s emergency supply.

The following is the new approximation of the shelf life of long-term survival storage foods:

Food	New “Life-Sustaining” Shelf-Life Estimates (in Years)
Wheat	30+
White rice	30+
Corn	30+
Sugar	30+
Pinto beans	30
Rolled oats	30
Pasta	30
Potato flakes	30
Apple slices	30
Non-fat powdered milk	20
Dehydrated carrots	20

Product Recommendations

The following suggested amounts are for one adult.

Quantity for One Month	Recommended Products	Long-Term Storage Life
11.5 kg./ 25 lbs	Wheat, white rice, corn, and other grains	30+ years
2.5 kg. / 5 lbs	Dry beans	30+ years

You may also want to add other items to your longer-term storage such as sugar, nonfat dry milk, salt, baking soda, and cooking oil. To meet nutritional needs, also store foods containing vitamin C and other essential nutrients.  Baking soda and vinegar are cheaper to store and as effective as cleaners as commercial products.  Hydrogen Peroxide kills mold, disinfects, is cheap, and safe to use.  Store these items for hygiene.

Dry products that are not suitable for longer-term storage due to moisture content, oils, or other concerns include:

Barley, pearled	Meat, dried (such as jerky)
Eggs, dried	Nuts
Flour, whole wheat	Rice, brown
Grains, milled (other than rolled oats)	Sugar, brown
Granola	Vegetables and fruits, dehydrated  (unless dry enough, inside and out, to snap when bent)

Moist foods stored with food-drying additives long-term can develop botulism.

Oxygen Absorbers

Oxygen absorbers protect dry foods from insect damage and help preserve product quality. They are used when dry foods are packaged in sealed containers. Oxygen absorbers can be purchased from home storage centers and Church Distribution Services, or they can be ordered from store.lds.org.

Storage of Plastic Buckets

• Store plastic buckets off the floor by at least ½ inch (1.3 cm) to allow air to circulate under the bucket.
• Do not stack plastic buckets over three high. If buckets are stacked, check them periodically to ensure that the lids have not broken from the weight.

For more information, visit providentliving.org.

Emergency Information in San Diego County

Emergency Alert System radio stations for San Diego County:

Primary – KOGO AM 600.  Secondary –  KLSD AM 1360.

2-1-1 is the Disaster Information Line for San Diego County.  It is a free, 24-hour community, health, and disaster number.  During an actual disaster, this is the number to call for up-to-the-minute information on road closures, evacuations, shelters and recovery resources.

*If you are unable to reach 2-1-1 from your cell phone or you are calling from outside San Diego County, please use (858) 300-1211.

There is a search engine online where you can look for available services.  More than 2,000 community agencies provide 5,000 health and human service programs.  This is the place to start.    www.211sandiego.org

Use the telephone only for an emergency

Only call 911 for a life threatening emergency

You can get roadside help without leaving your car or using a fixed call box on the freeway.  Pull over to a safe spot and dial 5-1-1 on your cellular telelphone.  Say “roadside assistance”.  The system will direct your call to the Call Box Answer Center, which transfers the call as necessary to the California Highway Patrol, AAA, Manufacturer Help Line or other sources of assistance.

CERT

If you think that you can dial 911 and get help immediately after a major disaster, go back to bed.  First responders can not fill all  the demands for needed services.  They will be restricted and overwhelmed.  Also, and it takes time for an organized response to be put in motion.  This can take up to three days.  Many people will be cut off from outside help and we will have to rely on each other.  Family members, co-workers, friends, and neighbors will want to help.   But, untrained and spontaneous help can face serious problems.  For example, after the Mexico City earthquake volunteers saved 800 people.  Unfortunately, 100 people died while trying to save others.  This could have been prevented if the volunteers were trained.  This is where CERT comes to the rescue!

If you are the “helper” kind who likes to be in the thick of things getting your hand dirty and can think on your feet, CERT is for you.  Find the free CERT training through your local fire department.  The program teaches emergency skills that will allow you to help yourself and others.  It is practical training that allow citizens to function effectively during a disaster, and to make a real difference.  I took the course in 2006 given by James Beebe of North County CERT.  I thoroughly enjoyed it and learned so much.  I recommend it highly.  You are not required to join a CERT team after the training.  This knowledge can help you, and those around you during an emergency.  You will be trained in the following:

Disaster Preparedness

Fire Safety

Disaster Medical Operations

Light Search and Rescue

CERT Organization

Disaster Psychology

Terrorism and CERT

Remember when President Bush asked Americans to volunteer for their country?  Well,  Citizens Corps was created for this purpose, and CERT was selected as one of the primary programs to use.

————————————————————————————————————————————————-–

Background

The Community Emergency Response Team concept was developed and implemented by the Los Angeles City Fire Department (LAFD) in 1985. The Whittier Narrows earthquake in 1987 underscored the area-wide threat of a major disaster in California. Further, it confirmed the need for training civilians to meet their immediate needs. As a result, the LAFD created the Disaster Preparedness Division with the purpose of training citizens and private and government employees.

The training program that LAFD initiated makes good sense and furthers the process of citizens understanding their responsibility in preparing for disaster. It also increases their ability to safely help themselves, their family and their neighbors. The Federal Emergency Management Agency (FEMA) recognizes the importance of preparing citizens. The Emergency Management Institute (EMI) and the National Fire Academy adopted and expanded the CERT materials believing them applicable to all hazards.

The CERT course will benefit any citizen who takes it. This individual will be better prepared to respond to and cope with the aftermath of a disaster. Additionally, if a community wants to supplement its response capability after a disaster, civilians can be recruited and trained as neighborhood, business, and government teams that, in essence, will be auxiliary responders. These groups can provide immediate assistance to victims in their area, organize spontaneous volunteers who have not had the training, and collect disaster intelligence that will assist professional responders with prioritization and allocation of resources following a disaster. Since 1993 when this training was made available nationally by FEMA, communities in 28 States and Puerto Rico have conducted CERT training.

(source:  citizenscorps.gov)

Family Emergency Plan

TEST YOUR PLAN

Practice Makes Perfect

How will your family react when a flood, fire, earthquake, act of terrorism, or another emergency occurs? How well does your plan identify everyone’s roles and responsibilities?

One way to find out how well your plans and procedures are going to work is to practice them! Plan a drill based on a possible flood, fire, earthquake, or other disaster. Testing your plans this way will help you identify and correct any weaknesses before a real emergency occurs.

Another way to test your plan is to practice living without the normal everyday conveniences—such as electricity and gas. This might include a campout.

This Focus Sheet provides guidance for planning your own drills. Testing your family’s response and correcting weaknesses is the next step in preparing and might save lives in the next flood, fire, earthquake, or other emergency

Planning Drills

A drill allows your family to practice your plan.  The drill should be designed to provide participants with experience in their roles before a real emergency, increase the confidence of family members, and identify weaknesses in your plan.

Tabletop Drill

Start by planning a tabletop drill. The tabletop will be based on a simulated earthquake or another disaster and will include problems that you and your family are likely to face.

To conduct the tabletop:

? Assemble participants around a table or in the same room.

? Distribute printed copies of the scenario.*

? Read the scenario aloud.

? Read each problem, one at a time.

? Encourage everyone to respond as completely as possible to each question.

As solutions and alternatives are discussed and evaluated, remind participants that comments are designed to identify problems and are not meant to criticize an individual person.

Functional Drill

The next step is planning your functional drill. Functional drills provide an opportunity for the members to practice their assignments, including make-believe searches, treatment of victims and the actual completion of applicable checklists.

* A written description of a simulated earthquake or another disaster that is used for tabletop drills is called a scenario.

To Conduct an Effective Drill:

? Add new and more challenging problems to the scenario used in the tabletop.

? Set up separate drills for each function. For example:

Date                                        Function

Jan. 19                                    First Aid and Medical

April 24                                  Damage Assessment

July 27                                    Light Search and Rescue

Oct 5                                       Shelter

? Explain the purpose and ground rules of the drill.

? Read the scenario aloud.

? Distribute packets containing new or additional information to be opened at designated times.

? Instruct participants to follow procedures outlined in their packets.

? Instruct participants to dress in appropriate gear, refer to applicable checklists and carry out their post emergency functions.

? Begin the drill.

? Complete the drill when tasks are complete or after an hour.

? Designate experienced people to observe and evaluate your drill for strengths and weaknesses.

www.espfocus.org

Mormon Preparedness: Pets and Disaster

Our pets enrich our lives in more ways than we can count. In turn, they depend on us for their safety and well-being. Here’s how you can be prepared to protect your pets when disaster strikes.

Be Prepared with a Disaster Plan

The best way to protect your family from the effects of a disaster is to have a disaster plan. If you are a pet owner, that plan must include your pets. Being prepared can save their lives.

Different disasters require different responses. But whether the disaster is a hurricane or a hazardous spill, you may have to evacuate your home.

If you must evacuate, the most important thing you can do to protect your pets is to evacuate them, too. Leaving them behind, even if you try to create a safe place, is likely to result in their being injured, lost, or worse. So prepare now.

Have a Safe Place to Take Your Pets

Red Cross disaster shelters cannot accept pets because of states’ health and safety regulations and other considerations. Service animals that assist people with disabilities are the only exception. It may be difficult, if not impossible, to find shelter for your animals in the midst of a disaster, so plan ahead. Do not wait until disaster strikes to do your research.

• Contact hotels and motels outside your immediate area to check policies on accepting pets and restrictions on number, size and species. Ask if “no pet” policies could be waived in an emergency. Keep a list of “pet friendly” places, including phone numbers, with your other disaster information and supplies. If you have notice of an impending disaster, call ahead for reservations.
• Ask friends, relatives or others outside the affected area whether they could shelter your animals. If you have more than one pet, they may be more comfortable if kept together, but be prepared to house them separately.
• Prepare a list of boarding facilities and veterinarians who could shelter animals in an emergency; include 24-hour phone numbers.
• Ask local animal shelters if they provide emergency shelter or foster care for pets in a disaster. They may be overburdened caring for the animals they already have as well as those displaced by a disaster, so this should be your last resort

Assemble a Portable Pet Disaster Supplies Kit

Whether you are away from home for a day or a week, you’ll need essential supplies. Keep items in an accessible place and store them in sturdy containers that can be carried easily (duffel bags, covered trash containers). Your pet disaster supplies kit should include:

• Medications and medical records (stored in a waterproof container) and a first aid kit.
• Sturdy leashes, harnesses, and/or carriers to transport pets safely and ensure that your animals can’t escape.
• Current photos of your pets in case they get lost.
• Food, potable water, bowls, cat litter and pan, and can opener.
• Information on feeding schedules, medical conditions, behavior problems and the name and number of your veterinarian in case you have to foster or board your pets.
• Pet beds and toys, if easily transportable.

Know What To Do as a Disaster Approaches

• Often, warnings are issued hours, even days, in advance. At the first hint of disaster, act to protect your pet.
• Call ahead to confirm emergency shelter arrangements for you and your pets.
• Check to be sure your pet disaster supplies are ready to take at a moment’s notice.
• Bring all pets into the house so that you won’t have to search for them if you have to leave in a hurry.
• Make sure all dogs and cats are wearing collars and securely fastened, up-to-date identification. Attach the phone number and address of your temporary shelter, if you know it, or of a friend or relative outside the disaster area. You can buy temporary tags or put adhesive tape on the back of your pet’s ID tag, adding information with an indelible pen.

You may not be home when the evacuation order comes. Find out if a trusted neighbor would be willing to take your pets and meet you at a prearranged location. This person should be comfortable with your pets, know where your animals are likely to be, know where your pet disaster supplies kit is kept and have a key to your home. If you use a pet sitting service, they may be available to help, but discuss the possibility well in advance.

Planning and preparation will enable you to evacuate with your pets quickly and safely. But bear in mind that animals react differently under stress. Outside your home and in the car, keep dogs securely leashed. Transport cats in carriers. Don’t leave animals unattended anywhere, as they can run off. The most trustworthy pets may panic, hide, try to escape or even bite or scratch. When you return home, give your pets time to settle back into their routines. Consult your veterinarian if any behavioral problems persist.

Caring for Birds in an Emergency

Birds should be transported in a secure travel cage or carrier. In cold weather, wrap a blanket over the carrier and warm up the car before placing birds inside. During warm weather, carry a plant mister to mist the birds’ feathers periodically. Do not put water inside the carrier during transport. Provide a few slices of fresh fruits and vegetables with high water content. Have a photo for identification and leg bands. If the carrier does not have a perch, line it with paper towels and change them frequently. Try to keep the carrier in a quiet area. Do not let the birds out of the cage or carrier.

Reptiles

Snakes can be transported in a pillowcase but they must be transferred to more secure housing when they reach the evacuation site. If your snakes require frequent feedings, carry food with you. Take a water bowl large enough for soaking, as well as a heating pad. When transporting house lizards, follow the same directions as for birds.

Pocket Pets

Small mammals (hamsters, gerbils) should be transported in secure carriers suitable for maintaining the animals while sheltered. Take bedding materials, food bowls and water bottles.

A Final Word

If you must evacuate, do not leave your animals behind. Take them to a prearranged safe location if they cannot stay with your during the evacuation period. Remember, pets are not allowed in Red Cross shelters. If there is a possibility that disaster may strike while you are out of the house, there are precautions you can take to increase your pets’ chances of survival, but they are not a substitute for evacuating with your pets. For more information, contact The Humane Society of the United States.

In a statement of understanding, The American Red Cross recognizes The Humane Society of the United States as the nation’s largest animal protection organization responsible for the safety and well-being of animals, including disaster relief. The American Red Cross is committed to transforming the caring and concern of the American people into immediate action.

This information was prepared by the Humane Society of the United States in cooperation with the American Red Cross.

Family Finance Message from the First Presidency

Latter-day Saints have been counseled for many years to prepare for adversity by having a little money set aside. Doing so adds immeasurably to security and well-being. Every family has a responsibility to provide for its own needs to the extent possible.

We encourage you wherever you may live in the world to prepare for adversity by looking to the condition of your finances. We urge you to be modest in your expenditures; discipline yourselves in your purchases to avoid debt. Pay off debt as quickly as you can, and free yourselves from this bondage. Save a little money regularly to gradually build a financial reserve.

If you have paid your debts and have a financial reserve, even though it be small, you and your family will feel more secure and enjoy greater peace in your hearts.

May the Lord bless you in your family financial efforts.

The First Presidency

THE BASICS OF FAMILY FINANCES

PAY TITHES AND OFFERINGS

Successful family finances begin with the payment of an honest tithe and the giving of a generous fast offering.  The Lord has promised to open the windows of heaven and pour out great blessings upon those who pay tithes and offerings faithfully (see Malachi 3:10).

AVOID DEBT

Spending less money than you make is essential to your financial security. Avoid debt, with the exception of buying a modest home or paying for education or other vital needs. Save money to purchase what you need.  If you are in debt, pay it off as quickly as possible.

USE A BUDGET

Keep a record of your expenditures. Record and review monthly income and expenses. Determine how to reduce what you spend for nonessentials.  Use this information to establish a family budget.  Plan what you will give as Church donations, how much you will save, and what you will spend for food, housing, utilities, transportation, clothing, insurance, and soon  Discipline yourself to live within your budget plan. (See the Budget Worksheet on the back page.)

BUILD A RESERVE

Gradually build a financial reserve, and use it for emergencies only. If you save a little money regularly, you will be surprised how much accumulates over time.

TEACH FAMILY MEMBERS

Teach family members the principles of financial management. Involve them in creating a budget and setting family financial goals. Teach the principles of hard work, frugality, and saving.  Stress the importance of obtaining as much education as possible.

One For The Money

 

By Elder Marvin J. Ashton (1915–94)

Ensign, Sep 2007, 36–39

Recently I had the opportunity to visit with a choice young couple. They were to be married within the week. Their eyes sparkled in anticipation of the important event and their continuing love for one another. Both had the advantages of a college education, good homes, and cultural experiences. It was delightful to share their personalities, plans, and potentials. Their courtship already seemed appropriately launched on an eternal basis.

During our interview, their response to only one question gave me concern. I hope my anxieties and suggestions caused them to reassess their pending partnership’s future.

To the question “Who is going to manage the money in your marriage?” she said, “He is, I guess,” while he responded, “We haven’t talked about that yet.” These comments surprised and shocked me.

How important are money management and finances in marriage and family affairs? Tremendously. The American Bar Association recently indicated that 89 percent of all divorces could be traced to quarrels and accusations over money.1 Others have estimated that 75 percent of all divorces result from clashes over finances. Some professional counselors indicated that four out of five families are strapped with serious money problems.

May I at this time hasten to emphasize the fact that these marriage tragedies are not caused simply by lack of money but rather by the mismanagement of personal finances. A prospective wife could well concern herself not with the amount her husband-to-be can earn in a month but rather how will he manage the money that comes into his hands. Money management should take precedence over money productivity. A prospective husband who is engaged to a sweetheart who has everything would do well to take yet another look and see if she has money-management sense.

In the home, money management between husband and wife should be on a partnership basis, with both parties having a voice in decision and policy making. When children come along and reach the age of accountability, they, too, should be involved in money concerns on a limited-partnership basis. Peace, contentment, love, and security in the home are not possible when financial anxieties and bickerings prevail. Whether we are anticipating marriage or are well into it, today is the time for all of us to review and repent as necessary to improve our money-management skills and live within our means.

May I make some recommendations for improved personal and family financial management, since proper money management and living within one’s means are essential in today’s world if we are to live abundantly and happily. I believe the following 12 points will help each of us achieve this goal.

1. Teach family members early the importance of working and earning. “In the sweat of thy face shalt thou eat bread” (Genesis 3:19) is not outdated counsel. It is basic to personal welfare.

One of the greatest favors parents can do for their children is to teach them to work. Much has been said over the years about children and monthly allowances, and opinions and recommendations vary greatly. I’m from the “old school.” I believe that children should earn their money needs through service and appropriate chores. I think it is unfortunate for a child to grow up in a home where the seed is planted in the child’s mind that there is a family money tree that automatically drops “green stuff” once a week or once a month.

2. Teach children to make money decisions in keeping with their capacities to comprehend. “Save your money” is a hollow pronouncement from a parent to a child. “Save your money for a mission, a bicycle, a doll house, a trousseau, or a car” makes understandable sense.

Family unity comes from saving together for a common, jointly approved purpose. In our home we found it unifying to have a child save for a major project and then, when the amount was achieved, we matched it with a predetermined percentage. …

3. Teach each family member to contribute to the total family welfare. Encourage fun projects, understandable to the children, that contribute to a family goal or joy. Some families miss a tremendous financial and spiritual experience when they fail to sit together, preferably during family home evening, and each put in his share of the monthly amount going to the son or daughter, brother or sister who is serving in the mission field. When this monthly activity is engaged in all at once, he or she becomes “our” missionary and pride becomes a two-way street.

4. Teach family members that paying financial obligations promptly is part of integrity and honesty development.

Paying tithing promptly to Him who does not come to check up each month will teach us to be more honest with those physically closer at hand.

5. Learn to manage money before it manages you. A bride-to-be would do well to ask herself, “Can my sweetheart manage money? Does he know how to live within his means?” These are more important questions than “Can he earn a lot of money?” New attitudes and relationships toward money should be developed constantly by all couples. After all, the partnership should be full and eternal.

6. Learn self-discipline and self-restraint in money matters. Such conduct can be more important than courses in accounting. Married couples show genuine maturity when they think of their partners and their families ahead of their own spending impulses.

Money-management skills should be learned together in a spirit of cooperation and love on a continuing basis. A disgusted husband once said, “I know that in life money talks, but when my wife gets hold of it, all it ever says is ‘good-bye.’ ” To the husband who says his wife is the poorest money manager in the world, I would say, “Look in the mirror and meet the world’s poorest teacher-trainer.”

7. Use a budget. Avoid finance charges except for homes, education, and other vital investments. Buy consumer durables with cash. Avoid installment credit and be careful with your use of credit cards. They are principally for convenience and should not be used carelessly or recklessly. Buy used items until you have saved sufficient money to purchase quality new items. Save and invest a specific percent of your income. Learn the principle of obedience as you make your Church contributions, and meet your financial obligations promptly.

Please listen carefully to this—and if it makes some of you feel uncomfortable, it is on purpose: Latter-day Saints who ignore or avoid their creditors are entitled to feel the inner frustrations that such conduct merits, and they are not living as Latter-day Saints should!

8. Make education a continuing process. Complete as much formal, full-time education as possible. This includes the trade schools. This is money well invested. Use night school and correspondence classes to further prepare. Acquire some special skill or ability that could be used to avoid prolonged unemployment. In these days of worldwide heavy unemployment, we should not allow ourselves, when we are out of work, to sit back and wait for “our type of job” if other honorable interim employment becomes available.

9. Work toward home ownership. This qualifies as an investment, not consumption. Buy the type of home your income will support. Improve the home and beautify the landscape all the time you occupy the premises so that if you do sell it, you can use the capital gain to get a better home.

10. Appropriately involve yourself in an insurance program. It is most important to have sufficient medical and adequate life insurance.

11. Strive to understand and cope with existing inflation. Learn to see through the money illusion and recognize the real value of money. Most wage earners today have less purchasing power than they did [a few years ago]. To some degree inflation is probably going to be with us for a long time. Realize that you are living in a new era of higher prices and less abundant energy.

12. Appropriately involve yourself in a food storage program. Accumulate your basic supplies in a systematic and an orderly way. Avoid going into debt for these purposes. Beware of unwise promotional schemes.

These few points and suggestions are not intended to be all-inclusive nor exhaustive. Rather, it is hoped that a need has been brought to the surface for our serious consideration. We need to recognize and be aware of these basic guidelines for wise money management.

God help us to realize that money management is an important ingredient in proper personal welfare. Learning to live within our means should be a continuing process. We need to work constantly toward keeping ourselves free of financial difficulties. It is a happy day financially when time and interest are working for you and not against you.

Money in the lives of Latter-day Saints should be used as a means of achieving eternal happiness. Careless and selfish uses cause us to live in financial bondage. We can’t afford to neglect personal and family involvement in our money management. God will open the windows of heaven to us in these matters if we will but live close to Him and keep His commandments.

Notes

1. Subsequent American Bar Association surveys have shown similar results.

Idea List. A Healthier You

“Idea List: A Healthier You,” New Era, Nov 2006

Taking care of your body is good for both your physical and your spiritual health.  Here are a few small things you can do regularly to improve your health.

• Instead of drinking a can of soda pop, have a glass of water, milk, or natural fruit juice.
• Go to bed at a reasonable hour (see D&C 88:124), and get at least eight hours of sleep if possible.  Try to keep your sleeping times regular.
• Walk instead of driving to destinations that are reasonably close and safe.  Walking just a mile or two a day can make a big difference.  And take the stairs instead of the elevator or escalator when you can.
• Check the labels on the food you buy.  Foods that may seem healthy aren’t always nutritious.
• Keep the Word of Wisdom, and stay away from any substances you know are addictive or dangerous.
• Substitute a fruit or vegetable for at least one less healthy treat a day.
• Participate in a sport. You don’t have to be on a school team.  Just playing with friends or siblings is good exercise.
• Take time to relax.  Evaluate the sources of stress in your life, and cut down on unnecessary stress.
• 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.
• When you eat at restaurants, choose menu items that will provide a balanced meal in a regular portion size.
• Exercise your brain by doing a crossword puzzle, reading the newspaper or a good book, or learning about something new.
• Don’t skip meals.  Eating nutritious meals regularly keeps your body functioning the way it should.
• Skip the fad diets.  Fad diets can range from totally useless to very harmful. Eating a balanced diet, like that suggested in the Word of Wisdom and in your country’s nutrition guidelines, will help you stay healthy.
• Take care of any specific health needs you have.  If you have a special health concern, such as diabetes or some other risk factor, be sure to follow your doctor’s recommendations.

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