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Tuesday, May 28, 2013

Low Sodium Foods: Shopping List

Low Sodium Foods: Shopping list

Most people eat much more sodium (salt) than they need. This can lead to health problems like high blood pressure. When you go food shopping, keep these tips in mind for reducing the sodium in your diet:
  • Choose fresh instead of processed foods when you can.
  • Use the Nutrition Facts Label to check the amount of sodium. Look for foods with 5% Daily Value (DV) or less. A sodium content of 20% DV or more is high.
  • Look for foods labeled “low sodium,” “reduced sodium,” or “no salt added.”
Take the list below with you the next time you go food shopping.

Vegetables and Fruits

Choose fresh or frozen vegetables and fruits when possible.
  • Any fresh fruits, like apples, oranges, or bananas
  • Any fresh vegetables, like spinach, carrots, or broccoli
  • Frozen vegetables without added sauce
  • Canned vegetables that are low in sodium or have no salt added
  • Low sodium vegetable juice
  • Frozen or dried fruit (unsweetened)
  • Canned fruit (packed in water or 100% juice)

Breads, Cereals, and Grains

Compare labels to find products with less sodium. When you cook rice or pasta, don’t add salt.
  • Plain rice or pasta (Tip: If you buy a package with a seasoning packet, use only part of the packet to reduce the sodium content.)
  • Unsweetened shredded wheat
  • Unsalted popcorn

Meats, Nuts, and Beans

Choose fresh meats when possible. Some fresh meat has added sodium, so always check the label.
  • Fish or shellfish
  • Chicken or turkey breast without skin
  • Lean cuts of beef or pork
  • Unsalted nuts and seeds
  • Peas and beans
  • Canned beans labeled “no salt added” or “low sodium”
  • Eggs

Milk and Milk Products

Choose fat-free or low-fat milk and yogurt more often than cheese, which can be high in sodium. Milk and yogurt are also good sources of potassium, which can help lower blood pressure.
  • Fat-free or low-fat (1%) milk
  • Fat-free or low-fat yogurt
  • Low sodium or reduced sodium cheese (like Natural Swiss Cheese)
  • Soy-based drinks with added calcium (soymilk)

Dressings, Oils, and Condiments

When preparing food, choose ingredients that are low in sodium or have no sodium at all.
  • Unsalted butter or margarine
  • Vegetable oils (canola, olive, peanut, sesame oil)
  • Sodium-free salad dressing and mayonnaise
  • Vinegar


Try these seasonings instead of salt to flavor food.

Fat Free Salad Dressings

Thursday, May 23, 2013

Oklahoma Update

Sent: Thursday, May 23, 2013 1:17 PM
Subject: Update
Dear Parents:

I know you are following closely the news from Oklahoma so I thought you would appreciate a quick update. First, your sons and daughters are safe. They are wonderfully capable young people who are expanding their capacities through their mission experiences here in Oklahoma and Texas. They are learning to rely on the Lord and apply His teachings as they face the challenges and opportunities of their missions. They are all eager to assist the people of Oklahoma who are affected by the recent tornados and help them rebuild their lives. All things are spiritual to the Lord. Your sons and daughters represent Jesus Christ and they minister powerfully to everyone they meet. They will continue to be a great blessing here as they lift, encourage, inspire and bless the people who are put in their path.

Access to the affected areas has been restricted up to this point so we have been limited in what we could do to provide assistance to those in need. We have used this time to make sure our missionaries are prepared with the proper gear to assist when called upon. They have been instructed to purchase thick-soled work boots as well as leather gloves, filtering masks and safety glasses. Those who cannot afford these items will be able to obtain them through Mission funds or from donors. We have advised our missionaries to wear jeans, long sleeve shirts , hats and sunscreen when they are working in the affected areas. We advise them on safety issues before they can participate in the cleanup. Those with health restrictions will be given the opportunity to assist in appropriate ways.

Many of you have asked how you can help with the relief effort. We are grateful for the outpouring of support and concern and especially for your prayers. Other than prayer, the best way to help is to donate to the Humanitarian Aid Fund of the Church using a tithing slip available from your bishopric. Donated goods, while appreciated, create more work on this end because we have to obtain a warehouse to house the goods and staff the warehouse with volunteers to sort through the goods and distribute them. Cash contributed to the Humanitarian Aid Fund of the Church is the most helpful and direct way to assist. Please do not send cash or gift cards for the relief effort to the Mission or your missionaries.

Please be aware that your missionaries will be emailing you next Tuesday morning because of the Memorial Day Holiday on Monday (libraries will be closed).

We are grateful for your prayers and for the character and faith you have developed in your children. It is an honor to serve with them.

Warm regards,

President Taylor

Tuesday, May 21, 2013

Weather Update Oklahoma Missionaries

Sent: Monday, May 20, 2013 6:34 PM
Subject: Weather Update

Dear Parents: All of our missionaries serving in the Moore, Oklahoma area are safe. The City of Moore, Oklahoma located just south of OKC sustained heavy damage and loss of life today as a very powerful tornado cut its way across the city during about 3:15 pm CT. Our hearts and prayers go out to the people who have lost so much today. Again, all of the missionaries serving in the affected area are safe. The rest of our missionaries checked in safe earlier today. We were blessed again today.
In the coming days our missionaries will be called upon to help with the cleanup from this devastating storm. We are asking the missionaries who do not have leather gloves to buy some in the next couple of days. We are also asking those who can afford to buy work boots to do so. These boots will help prevent foot injuries (from nails) that could be sustained during the cleanup. There will be some ability in the future to reimburse missionaries for the boot purchases. As future storms occur, I will keep you updated (provided we have power). If you do not hear from me by email after the storms clear following a tornado outbreak, call the Missionary Department. I will have notified the Missionary Department by phone and confirmed the safety of our missionaries. Thank you for your prayers and for your wonderful sons and daughters.
President Taylor

Monday, May 20, 2013

ALL Oklahoma City, Oklahoma Mission Missionaries Are Safe

Sent: Monday, May 20, 2013 6:33 AM
Subject: Weather Update

Dear Parents: As you may know, yesterday we experienced severe storms including several large tornados in our mission area. All of the missionaries are safe. Damage occurred in localized areas. While two of the larger tornados caused substantial damage in the Carney and North Shawnee communities, we are grateful that most of the tornados ...touched down in more remote, unpopulated areas. 

 While severe storms can occur in any month of the year in Oklahoma and Texas, May is the month when the most tornados have occurred historically. We have a system of alerting the missionaries of approaching storms. This system includes text and telephone warnings well in advance of the storms and updates as the storms continue. Each companionship is to have a local weather contact with whom they communicate about local weather conditions in the event of severe storms. Our missionaries have been given written materials and periodic zone conference instruction informing them of what to do in the event of severe weather. We also have a communication system which we use to confirm the safety and location of our missionaries in the event of severe weather.

 We are grateful for the Lord’s protection of His missionaries. We are also grateful for your prayers. You have wonderful sons and daughters and you should be very proud of them. We love them and are privileged to serve with them.

 When we experience tornado outbreaks in the future (and we expect more today) we will keep you updated once the storms pass and we confirm the safety of all our missionaries.

Warm Regards,
President Taylor

Crockpot Turkey Tenderloin

Photo by Rumsey Liebes

Large Crockpot

1 Cup Low Sodium chicken bouillon water
4 potatoes cut up
1/2 bag baby carrots
1 packet zesty Italian Salad dressing
1 onion cut into large pieces
1 Large spoon full of garlic
1 Turkey Tenderloin

Put in pot in the above order.  Cook on High heat for 1 hour, then on low for another 4 to 6 hours.

Saturday, May 18, 2013

Homemade Biscuits

Homemade Biscuits. Photo by Oliviahud18
2 cups flour, sifted
  • 3 teaspoons baking powder
  • 1/2 teaspoon table salt
  • 3 -4 tablespoons unsweetened applesauce
  • 2/3-3/4 cupFat Free milk

  • Directions:

    1. Sift flour with baking powder and salt.
    2. Stir in applesauce till mixture resembles coarse crumbs.
    3. Add milk all at once and mix till mixture follows fork around bowl.
    4. Turn out on lightly floured board.
    5. Knead gently for about 1/2 minute.
    6. Roll or pat 1/2 inch thick.
    7. Flour rim of glass or biscuit cutter and cut out biscuits.
    8. Put on cooking sprayed cookie sheet and bake at 450° for 12 to 15 minutes.


    Tuesday, May 14, 2013

    Chocolate Sprinkle Cups

    Rim glasses with chocolate and sprinkles and fill with chocolate milk.  This would be so fun for the kids to wake up to on Christmas, Easter, or any other holiday morning.  

    Even in the Death of the Refrigerator/Freezer we found New Life

    Our Refrigerator/Freezer finally died.  I cleaned it, and was thinking I could use the bins and shelving for something.  First I looked on Pinterest for ideas.  Found a great one for the wire freezer shelving.  A jewelry holder.  Now I'm not crafty by any means, but even I could make this.

    I also am posting a picture of a bracelt holder that has been recyled from a paper towel holder. 


    Sunday, May 12, 2013

    Happy Mother's Day Mom

    Dear Mom,
    Thank you for all you have ever done for me, or taught me. Thank you for all you continue to do for me, and teach me. I love you more than ever! You are still my BEST friend! I so look forward to the day we are reunited! Hope you have a FABULOUS Mother's Day! Tell Daddy to take you for a walk in one of those "Heavenly Fields" and to pick you a boquet of yellow roses. We miss you so much. Sending lots of hugs and loves your way. Happy Mother's Day Mom!


    Photo Property of Rumsey Liebes

    Friday, May 10, 2013

    Crisp Coconut and Chocolate Pie


    For the crust:
    • 4 tablespoons unsalted butter, softened
    • 11 ounces (about 6 cups) sweetened shredded coconut
    For the fíllíng:
    • 1 cup heavy cream
    • 8 ounces bíttersweet chocolate (preferably 61 percent cacao), fínely chopped
    1 Make the crust: Preheat the oven to 350°F. In a food processor, process butter and one-thírd of coconut untíl míxture forms a ball, 1 to 2 mínutes. Transfer to a medíum bowl. Sprínkle remaíníng two-thírds coconut over míxture and combíne wíth your fíngers.
    2 Place a 9-ínch píe plate on a parchment-líned rímmed bakíng sheet. Press coconut míxture ínto bottom and up sídes of pan to form crust, leavíng top edges loose and fluffy. Place a foíl ríng over edge to prevent burníng. Bake untíl center begíns to brown, 10 to 15 mínutes; remove foíl and bake untíl edges are browned, 4 to 5 mínutes more. Transfer crust to a wíre rack to cool completely.
    3 Make the fíllíng: Bríng cream just to a boíl ín a small saucepan; pour over chocolate ín a medíum heatproof bowl. Let sít 10 mínutes, then stír untíl chocolate ís completely melted and míxture ís combíned. Pour ínto coconut crust. Refrígerate untíl fíllíng ís set, 1 hour or up to 1 day.
    Photo & Recipe Source:

    Individual Fruit Salads

    Good appetizer!  I love the display. 

    Happy Mother's Day

    Thursday, May 9, 2013


    Got to mow the yard today with both the tractor mower, and then the push mower.  I love mowing the yard.  However, I haven't mowed in a few years, due to pregnancy, and then recovery from that, so the job fell to others in the family.  I found there were rocks to be moved, trash to be thrown away, and areas that I had to be delicate with, due to trees being planted since I last got to do this job.  Anyways, it felt really good to be out in the warm sun mowing the weeds, rocks, and lawn. 

    Aqua Spin

    This is pretty cool . - the biggest difference between a regular spin class and an aqua spin class is that aqua spin is said to reduce stress on joints due to the low impact, the calorie burn is up to 900 calories per hour, your body temperature is less elevated and therefore the participant is more comfortable, it is a reduction in muscle aches and pains due to the water involved!

    Tuesday, May 7, 2013

    Ice Cream Grahamwiches

    Almost No Sugar Ice Cream Grahamwiches
    • Approximately 30 graham crackers, broken in half
    • Large box sugar free chocolate pudding
    • 8 ounces Fat Free Cool Whip
    • Fat Free Milk
    • Sprinkles and nuts, optional
    1. Prepare pudding with milk, according to package directions. Whip in whipped topping and blend until smooth.
    2. Place a large dollop on a graham cracker and top with another. Dip each side into sprinkles or nuts if desired.
    3. Place in individual zipper seal sandwich bags and freeze until firm.

    Monday, May 6, 2013

    Good Experiences

    Fun times, good experiences.  We got someone to stop smoking.

    (Gee maybe I could get him to elaborate on his fun times, & good experiences a bit more)


    Saturday, May 4, 2013

    Flour Gardening

    Non toxic tomato worm control . I don't remember where I learned this, but I've been using this method for 30 yrs and it really works. Get yourself an old jar & poke holes in the lid. Fill the jar with plain white flour and sprinkle it liberally over your tomatoes. I've never had an issue with horn worms or other pests with this. I also use it on cabbage & broccoli with good luck.

    Banana Peel Gardening

    Dried Banana Peel Chips Great Plant Fertilizer~I have used this with my roses, and they bloom like crazy after I put the banana peels on them.

    Egg Shell Pots

    Egg shells themselves make great little seed starting pots - and can be popped right into the garden at planting time.

    Egg Water

    The next time you boil a dozen eggs, save the water and pour it on your garden and plants. The water becomes enriched with calcium when the eggs are cooked. Plus, why pour water down the sink when you can reuse it for something, right?

    Egg Fertilizer

    Fill pot with 2 inches of soil put in raw egg as is decomposes it is natural ferterlizer.

    Growing Pineapple

    Did you know that you can simply plant the top of a pineapple in a pot and grow another?

    Lady Bugs & Raisins

    Lady bugs love raisins. Attract them to your aphid problem by using a raisin.

    Citrus Rinds

    If you finely chop citrus rinds and sprinkle them on the mulch in your garden, they keep neighborhood cats, dogs and other critters away from your veggies. I guess animals dont like the smell of the orange oil. Ive been using this method in the front garden and its working.

    Growing Green Onions

    Grow green onions in only 10 days!

    Friday, May 3, 2013

    Carrot Coconut Bread

    Carrot Coconut Bread

    For the Bread
    1 1/4 c. shredded carrots
    1 c. sweetened shredded coconut
    1 1/4 c. unbleached flour
    3/4 c. sugar
    1 tsp. baking powder
    1/2 tsp. baking soda
    1 tsp. cinnamon
    1/2 tsp. nutmeg
    1/2 tsp. salt
    1/2 c. unsweetened applesauce
    1/2 c. Fat Free sour cream
    2 eggs
    1 tsp. vanilla
    For the Glaze
    3 oz. Fat Free cream cheese, softened
    2 Tbsp. heavy cream
    1/4 tsp. vanilla extract
    1/4 tsp. salt
    1 c. powdered sugar
    1/2 c. mini chocolate chips

    1. Preheat oven to 350*. Spray bread pans with non stick spray and set aside. Mix all dry ingredients in a bowl. Whisk the eggs in another bowl. Slowly whisk in the applesauce, sour cream, and vanilla. Fold the egg mixture into the dry ingredients. Stir until everything has been incorporated. Spoon into prepared bread pans.
    2. Baking times: 55 minutes for one large loaf or 44 minutes for 3 small loaves. Let the bread cool in the pan for at least 15 minutes after it is finished baking, then flip out onto a wire rack to finish cooling. After bread has cooled completely, make glaze. Beat the cream cheese, milk, and extract until creamy. Slowly add the sugar and salt. Spoon onto bread. Top with mini chocolate chips. Keep refrigerated.

    Wednesday, May 1, 2013

    Lemon Bundt Cake


    I used a white cake mix, but added some lemon flavoring and yellow food dye.  I also replaced the oil in the cake for Fat Free Vanilla Chobani Yogurt.  This cake turned out moist and creamy.  Delicious!