D&C Section 89, also known as the Word of Wisdom, provides guidance on dietary and health practices. It outlines principles intended to promote physical and spiritual well-being, including avoiding harmful substances, consuming a balanced diet, and exercising moderation. Below is an analysis of the key points of Section 89 and a plan to help your members eat healthily and get healthy based on those principles.
Key Principles from D&C Section 89:
1. Avoidance of Harmful Substances:
• Avoid consumption of alcohol, tobacco, and “hot drinks” (traditionally interpreted as coffee and tea).
• Emphasizes that harmful substances can negatively affect both the body and the spirit.
2. Eat Wholesome Foods in Moderation:
• Grains (such as wheat) are encouraged as a staple in the diet.
• Fruits and vegetables should be consumed “in their season” (meaning fresh and ripe when available).
• Meat should be eaten sparingly, primarily in times of winter or cold conditions.
3. Herbs and Plants for Health:
• Herbs are praised for their nutritional and medicinal properties, suggesting the use of plants and herbs for health and healing.
4. Exercise Moderation and Gratitude:
• The Word of Wisdom emphasizes gratitude and moderation in all things, suggesting balance in both diet and lifestyle.
5. Health Promises:
• Those who follow these principles are promised increased physical and mental strength, wisdom, and protection from disease.
Complete Plan for Eating Healthy and Getting Healthy Based on D&C Section 89
1. Avoid Harmful Substances
• Alcohol & Tobacco: Completely avoid these substances as they harm the body and spirit.
• Coffee & Tea: Replace with herbal teas that promote health, like ginger, chamomile, or mint.
• Processed Sugary Drinks: Cut back or eliminate sugary drinks, and replace them with water, natural juices, and herbal infusions.
2. Focus on Wholesome Foods
• Grains as Staples:
• Whole grains such as wheat, oats, quinoa, brown rice, and barley should form the foundation of the diet. These grains are rich in fiber, vitamins, and minerals.
• Incorporate grains into meals like oatmeal for breakfast, whole-grain bread, and rice-based dishes.
• Fruits and Vegetables:
• Ensure a wide variety of fresh fruits and vegetables, focusing on what’s in season.
• Encourage members to aim for a “rainbow diet,” consuming different-colored produce to benefit from a wide array of nutrients.
• Examples include leafy greens (spinach, kale), root vegetables (sweet potatoes, carrots), and a variety of fruits (apples, berries, citrus).
• Proteins:
• Meat sparingly: Eat lean meats like chicken, turkey, or fish in moderation, particularly in colder months.
• Encourage plant-based proteins such as beans, lentils, nuts, seeds, and tofu as primary sources of protein.
• Healthy Fats:
• Incorporate healthy fats from sources like avocados, olive oil, nuts, and seeds.
• Avoid trans fats and minimize saturated fats from processed foods.
3. Incorporate Herbs and Natural Remedies
• Introduce members to herbs that enhance health, such as ginger (anti-inflammatory), turmeric (immune-boosting), mint (digestive aid), and rosemary (rich in antioxidants).
• Suggest herbal teas like chamomile for relaxation and peppermint for digestion.
4. Meal Planning for Moderation and Gratitude
• Teach portion control and mindful eating practices. Encourage members to:
• Eat slowly and savor their meals.
• Avoid overeating by being mindful of hunger and fullness cues.
• Promote meal planning to avoid impulsive food choices, and encourage cooking at home where possible to ensure healthier meals.
5. Encourage Fasting and Prayer for Spiritual and Physical Health
• Fasting, as outlined in the gospel, not only strengthens spiritual well-being but can also promote physical health.
• Encourage regular fasts and prayer as part of a healthy lifestyle, tying in spiritual and physical practices to strengthen faith and body.
6. Physical Activity
• Encourage daily physical activity as an essential part of maintaining health. This aligns with the Word of Wisdom’s principle of strengthening the body.
• Offer simple guidelines for members of varying fitness levels:
• For Beginners: Start with 30 minutes of walking or low-intensity exercise (like stretching or yoga) daily.
• For Intermediate: Engage in more vigorous activities like jogging, strength training, or swimming 3-5 times a week.
• For Advanced: Aim for higher-intensity workouts including resistance training, interval training, or endurance sports.
7. Water and Hydration
• Encourage regular hydration. Drinking plenty of water is a key factor in overall health.
• Encourage at least 8 cups of water per day, and more if exercising or during hot weather.
• Herbal teas and naturally flavored waters (with slices of fruit or herbs) can make hydration more enjoyable.
8. Healthy Eating Example Schedule
Sample Meal Plan (Balanced and based on Word of Wisdom principles):
• Breakfast: Oatmeal with berries, chia seeds, and almond milk.
• Snack: Apple slices with almond butter.
• Lunch: Quinoa salad with leafy greens, chickpeas, cucumbers, and olive oil vinaigrette.
• Snack: Carrot sticks with hummus.
• Dinner: Grilled chicken breast (small portion), roasted vegetables (broccoli, sweet potatoes), and a side of brown rice.
• Herbal tea: Chamomile or peppermint tea before bed.
9. Education and Support
• Provide members with nutrition classes or workshops based on Word of Wisdom principles.
• Offer group fitness programs or walking groups to help members stay physically active together.
• Share healthy recipes and meal plans with the congregation through newsletters or church meetings.
10. Tracking Progress and Community Support
• Encourage members to track their eating habits, physical activity, and water intake through journaling or apps.
• Create a health challenge within the community, focusing on following the Word of Wisdom for a set period (e.g., 30 days) with support from fellow members.
• Provide rewards or recognition for those who participate in the health journey.
Conclusion:
By aligning your members’ diet and lifestyle with the principles of D&C Section 89, they can achieve optimal health and well-being. Avoiding harmful substances, eating a balanced diet of grains, fruits, vegetables, and meat in moderation, and incorporating herbs and physical activity will lead to greater strength and vitality. Most importantly, exercising gratitude and moderation will foster both spiritual and physical wellness in the long term.