MyVida (2026)

10/12/2020

Christmas is nigh:

Heralding the Christmas season during the final weeks of an unprecedented year, President Russell M. Nelson and other church leaders addressed a virtual audience about the love, peace, knowledge and joy that comes at this special time of year.

President Nelson began his remarks, offered during this time “when virtually every person in the world has suffered the effects of a global pandemic,” by thanking all who heard and responded to his recent invitation to flood social media with expressions of gratitude.

“Millions responded,” said President Nelson, who on Nov. 20 invited all to and unite in thanking God through daily prayer.
President Dallin H. Oaks, first counsellor in the First Presidency, commented:

“We enter this beautiful Christmas season after a challenging and difficult year,” he said. “We sincerely pray that you will be blessed to experience the peace and hope that comes through the Atonement and redeeming love of our Savior.”

Offering the concluding address during the annual devotional, President Nelson spoke of God who gave his only begotten son so that “whosoever believeth in him should not perish,” and the Son who promised that “whosoever liveth and believeth in me, shall never die.

Christmas evokes wonderful memories, he continued.

“Truly, that blessed night more than two millennia ago was a night made holy by the birth of one who was foreordained to bring peace to this earth and to inspire good will among men. Jesus Christ was born to bless all humankind, past, present and future.”

The first Christmas was a “night of wondering awe” when “the hopes and fears of all the years’ were met in the dreams of Bethlehem.”

The irony of the quiet, unpublicized scene was “the fact that no baby had ever been born about whom so much was already known, of whom so much had already been written, and regarding whom so much was already expected”.

The newborn babe was the firstborn of the Father in the world of spirits, foreordained to be the Lamb “slain from the foundation of the world” (Revelation 13:8).

He would be the grand Jehovah of the Old Testament. His names would include “Wonderful, Counsellor, The Mighty God, The Everlasting Father, The Prince of Peace” (2 Nephi 19:6).

“He was the Alpha and Omega in the great plan of mercy who would eventually ‘preach good tidings unto the meek; … bind up the broken-hearted, … proclaim liberty to the captives, and (open) the prison to them that are bound,’” (Revelation 21:6).

Recognizing that many this Christmas are isolated or away from family due to the present world conditions, Elder Nielson said, “No matter our circumstances, no matter where we are, and no matter how we may be separated from family or friends, we will remember that he, the Saviour Jesus Christ, is the gift.”

Contributing: Rachel Sterzer Gibson, Sydney Walker

09/12/2020

MyVida – learning and sharing:

Back on the healthy track….

The past few months of quarantine have brought changes to our daily routines.

Healthy eating habits may have gone by the wayside and led to
some weight gain, and that is perfectly normal during uncertain times. In fact, you are not alone.

In a recent WebMD survey of 1000 US respondents, nearly half of the women and almost one-quarter of men said they had gained
weight due to COVID-19 restrictions.

When it comes to persistent pain, carrying a few extra pounds can make a big difference in how you feel.

Research shows that weight loss can ease pain by reducing the amount of pressure on our joints.

It’s been found that losing 10% of body weight can lead to significant improvements in osteoarthritis symptoms and pain relief.

4 ways to get back on track with healthy eating

Whether you’re interested in improving your nutrition to reduce pain, lose weight, or change bad habits you picked up during quarantine, here are some small steps to support you and your members in getting back on track again.

1. Start Small

Instead of making a drastic diet overall which can be unsustainable long term, incorporate small changes into your diet one at a time and build from there.

Try this instead:
- Replace a highly refined carb with a whole grain one, such as replacing white toast at breakfast with whole grain oats

- Replace meat at one meal with a plant based option like tofu or beans

- Swap foods with added sugars, like cookies or ice cream, with a serving of fruit

- Add an additional serving of vegetables to a meal to increase fibre and fullness

- Choose a fruit or vegetable you’ve never tried before at the grocery store

- Swap a sugar sweetened beverage with water

2. Make it Easy

Make healthy, easy choices. Plant your own vege garden so it is easy and fun to find something nutritious to eat.
Here are other ways to make it easy:

- Purchase pre-washed salad greens for a quick salad
- Look for pre-chopped or frozen vegetables at your grocery store to cut down on prep time
- Purchase pre-chopped fruits like pineapple or watermelon instead of cutting it up yourself

- Purchase a cooked rotisserie chicken instead of cooking from scratch.
- Utilize canned beans or tuna as a protein which require no cooking time.
- Throw ingredients into a slow cooker and enjoy a delicious meal at the end of the day with no cooking involved.

3. Make it Visible

Research shows that when fresh fruit is placed in a bowl on a kitchen counter, you are more likely to eat it.
In a Cornell study , women who kept fresh fruit out in the open tended to be a normal weight compared with their peers. But when snacks like cereals and sodas were readily accessible, those people were heavier than their neighbours – by an average of more than 20
pounds.

Take stock of your kitchen and pantry. What types of foods are available and visible when you open your refrigerator and pantry? Try this:
- Place fresh fruits and vegetables front and centre in the fridge right where your eye-line naturally falls

- Move snack foods and other temptations to the back corners of the pantry (or even the garage!) so you don’t see them when you
open the pantry door.

- Stock whole grains, nuts, canned beans, and other healthy staples where you can see them.

4. Find Accountability

Ways to build accountability for yourself:
- Weigh yourself or take measurements on a regular basis
- Log your food in a mobile phone app such as MyFitnessPal or Fitbit
- Tell a friend or family member about your goal and ask them to join you
- Post your goal on social media for visibility and support
- Find support through a healthy eating group either online or in person

Try to incorporate some of the ideas above into your post-quarantine routine, and know you’re doing your best!

Even if you slip up, each day is a new day with a fresh opportunity to start again!

04/12/2020

STAY FIT OVER CHRISTMAS:

Don’t just sit there… a little Exercise
Makes Up for a Full Day of Sitting
A new study finds 40 minutes of
moderate to vigorous physical activity
may counteract sitting at a desk all day
and help you reset after a holiday binge.

By Don Rauf

Activities such as brisk walking may substantially offset the harmful
effects of our modern-day lifestyle, experts say.

It may seem harmless, but sitting for long periods of time can take
years off your life. Yet a little physical activity can make a life-
saving difference.

According to a study published in October 2017 in Annals of
Internal Medicine , researchers have found a direct relationship
between excessive sedentary time and an early death. With stay-
at-home behaviours being compounded by the COVID-19
pandemic and having the holiday season upon us, individuals run
the risk of becoming more inactive as major feasting and relaxation
take over.

The good news: A new study, published November 25 in
the British Journal of Sports Medicine , has found that a short
amount of exercise each day can offset those harmful effects.
In a meta-analysis of nine previous investigations involving more
than 44,000 middle-aged and older men and women (who
recorded their physical activity with fitness trackers), scientists
discovered that 30 to 40 minutes per day of “moderate to vigorous
intensity physical activity” could counteract the negative health
effects of sitting still for 10 hours.

“Those with low physical activity had a higher risk of premature
death, with the greatest risk of death occurring in those with the
highest sedentary time,” the authors concluded.
The researchers noted that even just standing could help to some
degree.

The results aligned with recommendations from the American
Heart Association and other health organizations advising adults to
get at least 150 minutes per week of moderate-
intensity aerobic activity or 75 minutes per week of vigorous
aerobic activity, or a combination of both, according to the
scientists.

The World Health Organization (WHO) also recently published
similar guidelines on November 25 in the British Journal of Sports
Medicine , recommending 150 to 300 minutes of moderate intensity
or 75 to 150 minutes of vigorous intensity physical activity every
week.

Holidays and Heart Health
Research from the American Heart Association suggests that
exercise may be more important during the holiday season as deaths from heart attacks peak during December and January,
possibly due to factors including changes in diet and alcohol
consumption and stress.

Scientists have found that exercise can help cancel out some of
the negative health effects of consuming alcohol, according to
an study published in August 2016 in the British Journal of Sports
Medicine , and reduce stress, per the Anxiety and Depression
Association of America .

Regular Exercise Can Take Many Forms
“For many of us, the pandemic work-from-home reality has meant
more time than ever sitting immobile staring at the computer, and
less motivation to get up and move,” says Sarah Samaan, MD ,
a cardiologist with Baylor Scott and White Legacy Heart Centre in
Plano, Texas, who was not involved in the study. “Unfortunately,
the more sedentary your lifestyle, the higher risk you have of
premature death from heart disease and other conditions.”

Dr. Samaan, who is also the author of The DASH Diet for
Dummies , recognizes that many people find the idea of beginning
an exercise program to be intimidating. But she stresses that
people can get moving without following a standard workout
regimen.

“Activities such as brisk walking, biking, or gardening may
substantially offset the harmful effects of our modern-day lifestyle,”
she says. “You don't need a gym to get moving. You can even do it in the comfort and safety of your own home.”

Samaan adds that the holidays tend to be a time for rest and
relaxation, but they also can be a great opportunity to reset your
health habits.

“Committing to a healthy lifestyle is a positive and uplifting way to
move into the New Year,” she says.

28/11/2020

How to manage stress and be well:
Get enough sleep
Eat a nutritious balanced diet
Avoid substance use and over eating
Exercise moderately
Spend time outdoors
Surround yourself with positive people
In working towards wellness remember
self-care is health-care.

Good Health means living an enjoyable and fulfilling life.
Implementing three self care strategies can help you;
they are practice, patience and perseverance
Practice developing perseverance and patience as you
focus on improving your daily resilience.

19/11/2020

7 Super Foods for Now

BYCECELIA SMITH

Disease-fighting, immune function-enhancing, mood supporting, and weight loss-revving. We're talking about whole, fresh plant foods that can be found at your local grocery store.

1 - Olive Oil

The first Olympians circa 776 BC were rewarded jugs of olive oil for their athletic feats. Today's health experts consider "liquid gold" equally valuable. Regular intake of virgin olive oil—a monounsaturated fat characteristic of the Mediterranean diet—is associated with low incidences of cancer, heart disease and other obesity-related problems as well as a lower risk of stroke. Research suggests oleic acid in olive oil can even spot-reduce belly fat! Studies show phenols in virgin olive oil can effectively "turn off" genes associated with inflammation seen in metabolic syndrome.

Hint: "Extra virgin" is considered the freshest and fruitiest.

2 - Lentils

Lentils are nutritional all-stars. They have been a part of the human diet for 13,000 years. They're an inexpensive form of vegetarian protein and fibre touted for the ability to reduce inflammation, lower cholesterol, promote fat metabolism, and dampen appetites.
Lentils are a resistant starch, a functional type of slow-digesting fibre. As it passes through the digestive tract, resistant starch triggers the release of acetate: a molecule in the gut that tells the brain when to stop eating. A study found a diet rich in blood-sugar stabilizing foods like lentils could reduce disease-related inflammation by 22 percent!

Hint: Replacing meat with lentils can increase a recipe's fibre content while lowering saturated fat.

3 - Walnuts

The genus name for walnuts comes from the Roman phrase Jupiter g***s, or "Jupiter's acorn”; that’s how godly the Romans believed the nut to be. Still today, the meaty walnut is highly regarded for its nutritional value. A new scientific study suggests a handful of walnuts contains almost twice as many disease-fighting antioxidants as an equivalent amount of any other nut! As one of the best dietary sources of anti-inflammatory omega-3 fatty acids, walnuts have proven good for the heart. One Journal of the American College of Cardiology study found that consuming walnuts one or more times a week was associated with up to a 19% lower risk of total cardiovascular disease and 23% lower risk of coronary heart disease.

Hint: Buy walnuts raw and store them in an airtight container in the fridge (or freezer).

4 - Oats

Oats are rich in a type of fibre called beta-glucan and the anti-inflammatory compound avenanthramide—which help prevent obesity-related health problems. One 10-year study in the American Journal of Public Health found that eating one serving of oatmeal (1 cup cooked) two to four times a week resulted in a 16 percent reduction in risk of type 2 diabetes. A daily bowl showed an even greater risk reduction of 39 percent. And a second study showed that three servings of whole grains per day, including oats, was effective in lowering blood pressure, reducing risk of heart disease by 15 percent in just 12 weeks. Research in the Journal of the American College of Nutrition suggests oatmeal may be the most filling breakfast - resulting in greater and longer-lasting feelings of satiety than ready-to-eat breakfast cereal.

Hint: Use rolled oats as a swap for breadcrumbs!

5 - Watercress

A report by the Centres for Disease Control that ranked 47 fruits and vegetables by amounts of 17 disease-fighting nutrients placed watercress at number one. Kale didn't even make the top 10! Gram for gram this mild-tasting and flowery-looking green contains four times more beta carotene than an apple, and 238 percent of your daily recommended dose of vitamin K per 100 grams—two compounds that keep skin dewy and youthful. It is also the richest dietary source of PEITC (phenylethyl isothiocyanate), which research suggests can fight cancer. Results from a trial published in the American Journal of Clinical Nutrition suggest a daily dose of 85 grams (that's about two cups) could reduce DNA damage linked to cancer by 17 percent.

Hint: Enjoy watercress raw in salads, cold-pressed juices and sandwiches.

6 - Apples with the Skin On

An apple a day keeps the doctor away—just keep the peel on. While traditional advice for saving the skin was based mainly on its fibre content (an average apple provides 4.5 grams), there's a growing body of research to suggests its actually polyphenols in the peel—non-digestible compounds capable of doing everything from promoting growth of friendly bacteria in the gut that aid weight loss to reducing cholesterol—that are responsible for the apple's doctor defence. One study showed 75 grams of apple (the equivalent of two medium-sized apples) reduced "bad" cholesterol levels by 23 percent compared to an equivalent serving of notoriously fibre-rich prunes.

Hint: Cube it for your morning oats, or grab one whole to follow a workout.

7 - Tomatoes

Researchers say tomatoes are rich in lycopene, an antioxidant that, unlike most nutrients in fresh produce, increases after cooking and processing. Dozens of studies suggest a relationship between regular intake of tomatoes and a lower risk of cardiovascular disease, skin damage and certain cancers. One study showed men who eat over 10 portions a week have an 18 percent lower risk of developing prostate cancer. Another showed a tomato-rich diet may help protect postmenopausal women from breast cancer by increasing levels of adiponectin—involved in regulating blood sugar and fat levels.

Hint: Organic tomatoes may have higher levels of disease-fighting polyphenols and vitamin C than conventional varieties.

18/11/2020

In-House Nutritionist.

The English born Rachel, has a life-long interest in diet and nutrition
Rachel uses local Portuguese products to create balanced, nourishing and healthy meals and snacks to boost the body’s natural immune system, promoting optimum health and wellbeing.

Rachel speaks English, French and Portuguese

18/11/2020

Consultant Psychotherapist
Farah Naz is a psychotherapist, trainer and consultant with more than 25 years experience
She has worked in the UK, New Zealand, Australia Europe, India and the UAE with individuals groups, organisations and governments.

Farah has run numerous workshops for a range of professional organisations including Schools and GP practices and Corporate companies in the UK more recently
The workshops have included, Well Being, Stress Management, Sleep, Resilience, Mindfulness, Relaxation amongst others.

In Portugal, she has a private practice including working with individuals, couples and groups.

She is the author of a number of handbooks on mental health and well-being.

17/11/2020

Stock up on cold busters.

BYJENNIFER HUSSEIN
30 immune-boosting foods to protect your body:

1
Chicken Soup:
According to the University of California Los Angeles, chicken soup calms down inflammation in the upper respiratory tract.

2
Ginger Tea
In a review published in the International Journal of Preventative Medicine, researchers summarized that ginger's potent anti-inflammatory properties were key in the root's powers to combat a cold or flu.

3
Turmeric:
contains curcumin the powerful anti-inflammatory compound. According to the Journal of Clinical Immunology, curcumin activates the production of T-cells, which fight for your health in your immune system.

4
Oranges:
are packed with vitamin C. A review by the National Centre for Epidemiology and Population Health at the Australian National University, states that vitamin C is helpful in preventing the common cold.

5
Water:
one of the most helpful drinks to sip on when you are sick. Staying hydrated can help loosen trapped mucus, according to The Mayo Clinic.

6
Greek Yogurt:
is filled with probiotics. A meta-analysis published in the Korean Journal of Family Medicine found that probiotics can help to prevent and treat the common cold.

7
Blueberries:
flavonoids— antioxidants found in blueberries—made adults 33 percent less likely to catch a cold than those who did not eat flavonoid-rich foods or supplements daily.

8
Ginseng Tea:
Is used as a treatment for upper respiratory tract infections. A review in the Canadian Medical Association Journal noted that ginseng significantly reduces the symptoms of colds and influenza.

9
Tomatoes:
one medium tomato contains more than 16 milligrams of vitamin C. In a study published by Medizinische Monatsschrift fur Pharmazeuten, vitamin C was shown to be a vital part of the body's phagocytes and t-cells, two major components of the immune system.

10
Wild Salmon:
is filled with zinc, a nutrient that has been proven to assist with reducing common cold symptoms according to a study published byThe Journal of Family Practice.

11
Dark Chocolate:
contains theobromine. A study published in Frontiers in Pharmacology found that theobromine is helpful in suppressing cough symptoms.

12
Red Peppers:
are vitamin C-rich. A Harvard Health Letter review found that consuming 200 milligrams of vitamin C every day cut the risk of getting a cold in half for "extremely active" people.

13
Broccoli:
and other cruciferous vegetables help boost immunity, according to University of California researchers.

14
Extra Virgin Olive Oil:
helps rebuild and boost the body's immunity. A study in the British Journal of Nutrition found that its high content of polyunsaturated fatty acids act as anti-inflammatory agents.

15
Green Tea:
contains flavonoids and has anti-inflammatory properties, according to a study published in the Journal of Indian Society of Periodontology.

16
Spinach:
is packed with digestion-regulating fibre and contains vitamin C which can assist in preventing the common cold and help reduce symptoms of sickness.

17
Whole Grain Bread:
contains anti-inflammatory properties, which allow for an increase in production of healthy bacteria, according to a study inThe American Journal of Clinical Nutrition

18
Eggs:
contain vitamin D, which is vital in regulating and strengthening immunity. According to a study in the journal JAMA, participants who took a daily serving of vitamin D were less likely to catch a cold or other upper respiratory tract infection.

19
Garlic:
A review in the Cochrane Database of Systematic Reviews showed that a group who ate garlic over three-months had 24 cold cases in comparison to 65 cases reported by the control group.

20
Apples:
contain phytochemical antioxidants, according to a study published in the Nutrition Journal. These help boost immunity and reduce the risk of chronic diseases.

21
Nuts:
contain vitamin E which is crucial to fighting off sickness. A study in the Journal of the American College of Nutrition found that taking 50 milligrams of vitamin E daily helped cigarette-smoking men who were 65 plus reduce their risk of catching a cold by 28 percent.

22
Light White Tuna:
is filled with zinc which has a strong impact on your immune system and helps reduce symptoms of the common cold, according to a study published in the Cochrane Database of Systematic Reviews.

23
Rosemary:
is rich in antioxidants. Reviews in Food Science and Nutrition noted that these antioxidants are anti-inflammatory and boost your immune system.

24
Bone Broth:
chicken soup broth has anti-inflammatory effects which leads to relief from major cold symptoms according to a study by the American College Of Chest Physicians.

25
Oysters:
are high in zinc. They're one of the highest recommended seafoods to eat for incorporating zinc into your diet.

26
Raw Honey:
helps relieve sore throats, according to a study in the Iran Journal of Basic Medical Science. Honey acts as an antibacterial, killing any germs in the body that can make you sick.

27
Miso:
is made from soy, which contains isoflavone antioxidants. A study in the American Journal of Clinical Nutrition showed that by using soy products, postmenopausal women can reduce inflammation and boost their immunity.

28
Mushrooms:
are great for boosting your immunity, according to a study by the University of Florida Institute of Food and Agricultural Sciences.

29
Anise Tea:
Is antibacterial and antifungal according to a review in the International Scholarly Research Notices: Pharmacology.

30
Fennel:
help relieves flu-like symptoms. A study published in BioMed Research International noted that fennel has an abundance of phytochemicals that act as antioxidants.

16/11/2020

FACEMASKS - Kevin Moncion M.Sc.

The bars and gyms are open but we’re not back to normalcy. Municipalities recommend that you wear a face mask to prevent COVID-19 spread.

Why?

COVID-19 is transmitted primarily by liquid droplets - it spreads when
someone coughs, sneezes or speaks, etc. Wearing a face mask is the only way to effectively and physically prevent spreading the virus from one host to another (Esposito et al., 2020).

We need to take public health measures seriously. This includes frequent hand hygiene, wearing a face mask, and maintaining social distancing.

There is concern that wearing a facemask can cause dangerously high carbon dioxide levels and even low oxygen levels in your blood.
These myths have been debunked by the World Health Organization.

Surgeons, nurses and other health professionals wear masks up to 12-hours per day without any restriction.

What about exercise?

Currently, there is no published scientific evidence to say that you should or shouldn’t wear a mask during exercise.

Here we discuss eight science-backed considerations to help you decide:

1. Could mask-wearing cause hypoxia or hypercapnia?

Hypoxia is defined as a reduction in oxygen supply in your tissues.
Hypercapnia is defined as elevated levels of arterial carbon dioxide in your blood ( West, 2011 ).

Wearing a facemask during normal conditions is not dangerous and will not induce hypoxia or hypercapnia.

What about during exercise?

Your body has many protective homeostatic mechanisms in place to maintain oxygen homeostasis and to keep you well balanced ( Michiels 2004 ).

When exercising your cardiovascular and ventilatory systems work together to meet the increased oxygen need by the contracting muscles and removal of metabolic carbon dioxide at the lungs. When exercise intensity rises, ventilation must increase at a faster rate relative to the work rate to prevent lactic acid build-up and balance blood pH ( Wasserman et al. 2012 .

Introducing an external stimulus like restricted breathing could result in unbalanced and inefficient gas exchange in the lungs. This can result in shortness of breath and lactic acidosis, leading to decreased exercise performance and increased perceived exertion ( Wasserman et al. 2012 , p. 4).

We don’t have empirical evidence to say that exercise with a facemask can cause hypoxic or hypercapnic conditions. However, it seems plausible that wearing a facemask during strenuous exercise could restrict your breathability and cause symptoms of discomfort.

A recent academic commentary in the British Journal of Sports
Medicine provides some guidance. The authors state that:

“Exercising with a facemask comes with issues of potential breathing
restriction and discomfort” and requires “balancing benefits versus possible adverse events.” Blanco et al. (2020)

Research needs to be done to empirically test the hypothesis that exercising with a facemask can cause unsafe conditions. Meantime use your judgment and common sense.

2. Should you do marathons or sprint-interval training with a mask on? That depends on your abilities. Consider exercising at a different time of day, or tailoring your exercise sessions to your abilities. If you want to wear a mask, start slow and be progressive with frequency, intensity, time, and type of exercise.

3. If you have underlying health conditions, like chronic obstructive pulmonary disease (COPD), then you should discuss this with your doctor.

People with COPD have impaired breathing patterns. This limits their ability to fully breathe, leading to a high volume of dead space left in the lungs.
This causes breathing to be inefficient in eliminating carbon dioxide and other waste produced from exercise (e.g., lactic acid, or hydrogen ions) in the body ( Wasserman et al. 2012 , p. 5).

This would make it very difficult to exercise with a mask on. If this is you, you need clearance from a health professional to balance risks vs. benefits.

4. Monitor perceived exertion and potential symptoms of dyspnea.

You must monitor how you’re feeling if you’re wearing a facemask during exercise.
Remember the physiology stated above. If you’re having issues with the gas exchange you may have symptoms such as dizziness and shortness of breath.

Listen to your body and take breaks.

5. Should you exercise inside a gym?
Some gyms have reopened but sharing barbells, benches and being too near people may not be a good idea right now.

There’s no scientific evidence to suggest that wearing a mask is dangerous during resistance exercise for a healthy individual.

You should wash your hands regularly with alcohol hand-sanitizer, practice social distancing rules, and switch out your masks if they become water- logged with your oily sweat.

6. Exercise outside and practice social distancing.
There’s something special about exercising in nature, it just seems more enjoyable.
There is also more space outside. Social distancing is a must if you want to avoid getting COVID-19. Use the 2m rule when exercising or when passing others on a running path.

7. Buy a re-usable facemask.
Don’t re-use disposable facemasks. Many companies have specifically designed facemasks to enhance breathability and comfort during exercise.

8. If you care about performance.

Wearing a mask during exercise will certainly make it more difficult and will decrease your performance. It has been associated with an increased rating of perceived exertion and may decrease your one-repetition-maximum during resistance lower-body training ( Andre et al. 2018 ; Motoyama et al. 2016 ).

Use your judgment before exercising with a facemask. For most people without underlying health conditions, it is plausibly safe for you to do so during normal conditions.

Take breaks if you feel any abnormal symptoms.

MyVida

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