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Show SPANISH FORK WEDNESDAY, MARCH 18, 2009 • A3 Covering what matters most Sleep: From SLEEP • A2 amount of slow-wave sleep or "deep sleep," a definite need for sleep deprived people. The final guideline for this diet and the most difficult for me to follow is going to sleep at the same time every night and waking up at the same time every morning. This month we all lost an hour of sleep as we changed to daylight saving time. ''Springing forward" is really hard for those of us who like to exercise in the early morning hours. Circadian rhythms, or the sleep-wake cycle, are regulated by light and dark. Now because of the time change, getting up at 5:00 a.m. well before sunrise, requires a major adjustment. Once I get inside the "Stars Building" with the bright lights, mirrors and upbeat music, it's worth the sacrifice. Exercising with my "fitness" friends is really a great way to start the day! Why is exercise one of the best ways to ensure a good night's sleep? Regular exercise Taises the core body temperature and release endorphins, chemicals in the brain that are responsible for positive moods and an overall feel- ing of well-being. Endorphins are also the body's own natural painkillers. This may be why so many doctors recommend daily exercise as a way to help people handle depression and anxiety problems. Studies have also shown that people who exercise are more efficient at work and handle stress better. At the end of the day they fall asleep faster and sleep more soundly. It's best to plan your workouts in the morning or early afternoon. Vigorous exercise too late in the day can actually interfere with sleep. Exercise like yoga, deep breathing and stretching exercises can be done before bedtime to help your body relax and calm down an overactive mind. One of the things that prevents a good night sleep is watching TV close to bedtime. If your1 child has a TV set in their bedroom, remove it. Research shows watching TV and the presence of other media, such as a computer, video games or Internet in a child's bedroom is also associated with problems such as bedtime resistance and difficulty falling asleep. Children can develop sleep disorders like nightmares or night terrors that will disrupt the sleep of other members of the family. Parents can help their children develop good sleep habits by turning off the computer, television and cell phones and hour before bedtime- Establish a quiet time with activities like reading books, knitting or listening to quiet music. A regular bedtime routine that includes brushing their teeth and saying their prayers prepares them mentally. Reading a bedtime story or singing quiet songs were always part of our .family bedtime routine. Parents can make bedtime a special time together. Children will sleep better after being lovingly tucked into bed. A large meal before bedtime is not healthy, but sometimes a light bedtime snack may help you fall asleep faster. The best bedtime snacks are high in protein, fiber, complex ' carbohydrates and the amino acid tryptophan. Tryptophan has the ability to increase brain levels of serotonin that produces a calming effect and regulates sleep. Cottage cheese with fruit, yogurt with granola, and vanilla pudding are my favorites. Eat your snack about an hour before your anticipated bedtime. The bedtime snack should be low or NO fat, should not exceed 200 calories and be part of your total daily caloric intake. Cut out your dessert at dinner if you have a sweet snack like the easy pudding recipe that follows. Here's hoping you have a happy bedtime and sweet dreams! Microwave Vanilla Pudding 2 cups low fat milk 1/2 cup sugar 4 tbsp. cornstarch 1/4 tsp. salt 2 egg yolks, beaten 1 tbsp. butter 1 tsp. vanilla In a 2 quart glass bowl, heat milk for 2 or 3 minutes until hot and steamy. Combine sugar, cornstarch and salt with a whisk and stir into hot milk. Cook on high power 4 or 5 minutes stirring every 1 1/2 to 2 minutes until the mixture is thick. Beat half of hot mixture into the egg yolks. Blend egg mixture back into remaining hot mixture. Microwave on high for 2 more minutes or until thickened. With a whisk, stir in butter and vanilla. Pour into dessert dishes; cover and refrigerate. Add vanilla wafers, bananas and whipped cream to make an easy dessert. Baby news in Benjamin 'Round and About Benjamin Kathleen Olsen A reminder to all Benjamin 1st Ward Relief Society sisters: The annual Relief Society Birthday Party is tonight, Wednesday, March 18, at the Benjamrn Church. The event begins at 6:30 p.m. and will include supper and a program which promises to be fun. Please bring your husband or other guest and join in celebrating the Relief Society's 167th birthday. Nice casual dress is suggested. ••• Congratulations to Clifford Clark who observed his 80th birthday on Sunday, March 15, 2009. He was feted at an open house at his home on that afternoon where friends and neighbors met to greet him and his wife, Clara Lee. The Clarks have led very busy and productive lives and have contributed greatly to the community. We wish Clifford a very happy birthday with many more to follow. ••• The Benjamin 2nd Ward's Sacrament Meeting was filled to overflowing on Sunday, March 8, 2009, as Corey Olsen spoke in the meeting prior to his leaving to serve an LDS mission in the New York, New York mission. Corey is the son of Chet and Karen Olsen. ••• Our sympathy goes to Rowene and Junior Hawkins on the death of Rowene's sister, Myrle Helen Johnson Lizak. She died on Friday, March 6, 2008. Her funeral was held on Wednesday, March 11, in the Spanish Fork 2nd Ward. Burial took place in the Spanish Fork Cemetery. ••• We have Baby News! It's always nice to be able to report on the safe arrivals of new babies. Ben and Allison Young welcomed a lit- tle girl into their family on Thursday, March 5, 2009. She was born at the Utah Valley Regional Medical Center is Provo and was welcomed home by two older sisters and one brother. Her name is Grace. David and Connie Wilson are Benjamin grandparents. From Twin Falls, Idaho, we hear that a little boy has been born to Nathan and Melissa Thomsen. He was born on Monday, March 9, 2009 and has one sister and two brothers. His grandparents from Benjamin are Earl and Joan Thornsen who are currently serving an LDS mission in Brampton, Manitoba, Canada. Congratulations to these families on their new additions. ••• Boyd and Janet Reynolds and their family recently returned from their annual trip to the Las Vegas area to see the NASCAR races. In addition to the races, they also enjoyed exploring Las Vegas including visiting the Las Vegas Temple. They stayed part of the time at the Stratosphere hotel where some of the more adventurous took in the rides on top. They also stayed in Mesquite and near St. George, they enjoyed the sand dunes, hiking and rock climbing. Those who went included Boyd and Janet Reynolds and daughters, Kim and JaNell, Allen arid Maria Reynolds and their family, and Burke and Jennifer Reynolds and their family for a total of nineteen in all. The only family member missing was a grandson who is away on an LDS mission in Spain. ••• We hope everyone has a happy week while winter and spring battle it out as to just whose season it really is. C ^J s-gM Courtesy photo / Melanie At wood BEDTIME STORIES: Quiet activities such as reading are part of a good bedtime routine for children. HEATING & AIR CONDITIONING • Service • Furnace Replacements • A/C Add Ons • Green Sticker • Financing OAC QUALITY ASSISTED LIVING Hearthstone Manor Amenities ..^.Assisted Living Level One and Two • - • * *•- * . - - • • Kitchenettes '^0j:^^\ bryant Muting ft Cooling 8ymt»m« WHATEVER IT TAKES 798-1700 '••!^\<:' '•;;;-^v. ..f Dementia Care•'f^^^y|^;^rv i >-;;^-.- . • Large Private Rooms with 3/4 Bath • Local Telephone Service Included • Cable Telvision 1424 South 1700 East Spanish Fork, Utah 84660 , ^ ; ^ : •* , 798-1500 |