Archive for the ‘Nutrition’ Category

Teaching Your Kids about Alcohol and Drugs

Friday, August 28th, 2009

We all know that kids are influenced by what they see. The old “do what I say, not what I do” doesn’t work. A study came out recently that looked at the influence of a parent’s drug and/or alcohol use and their children’s drug and/or alcohol use.

Compared to teens who have not seen their parent(s) drunk, those who have are more than twice as likely to get drunk in a typical month, and three times likelier to use marijuana and smoke cigarettes, according to the National Survey of American Attitudes on Substance Abuse XIV: Teens and Parents, the 14th annual back-to-school survey conducted by The National Center on Addiction and Substance Abuse (CASA) at Columbia University.

“Some Moms’ and Dads’ behavior and attitudes make them parent enablers—parents who send their 12- to 17-year olds a message that it’s okay to smoke, drink, get drunk and use illegal drugs like marijuana,” said Joseph A. Califano, Jr., CASA’s chairman and founder and former U.S. Secretary of Health, Education, and Welfare. “Teens’ behavior is strongly associated with their parents’ behavior and expectations, so parents who expect their children to drink and use drugs will have children who drink and use drugs.”

For more on the study check out this link or download a free copy of the study with this link.

Besides influencing our kids, remember that a regular 12 oz beer is at least 140 calories and an 8 oz glass of wine is at least 160 calories. And who needs the extra calories??

Are You Getting Enough Vitamin D?

Friday, June 5th, 2009

A recent report in the Archives of Internal Medicine reports that as many as 75% of Americans may not be getting enough vitamin D. Your body produces vitamin D when it is exposed to the sun. But Americans are getting less vitamin D, in part because we have been told to cover up to avoid skin cancer.

Vitamin D may help ward off a whole host of illnesses including cancer and heart disease. Studies have found that increasing vitamin D intake reduces the risk of colorectal cancer, hip fractures, tooth loss and significantly increases muscle strength.

As you get older your skin’s ability to produce the vitamin declines as does your kidney’s ability to convert vitamin D into its active form.

Some doctors are recommending 10 to 15 minutes of sun exposure a few times a week. If you don’t go out much, consider a 1,000IU vitamin D daily supplement. Milk is often fortified with vitamin D but if you aren’t a milk drinker you aren’t getting it that way. To get the vitamin D value of 10 minutes exposure to sunlight you would have to eat the following:

150 egg yolks
30 servings of fortified cereal
30 cups of fortified orange juice
3 3/4 pounds of salmon

A little bit of sun sounds better to me!

What It Takes To Lose A Pound

Thursday, January 15th, 2009

You need to burn 3,500 more calories than you take in to lose a pound of fat. If you set a goal to burn 500 calories more than you consume each day you should lose a pound a week. If you burn 250 extra calories by exercising and eat 250 calories a day less you can also accomplish the one pound or 3,500 calories a week.

What are some ways to burn those 250 calories?
Walk at a 3 mph pace for 60 minutes
Walk up stairs for 27 minutes
Play tennis for 27 minutes

What are some ways to cut back 250 calories?
Cut out 1/2 cup ice cream
Cut out 1 donut
Cut out 1 small order of french fries


For more information on calories visit http://www.calorieking.com/
For more information on activity visit america on the move

Walking

Top 10 New Years Resolutions

Monday, January 5th, 2009

The following are the Top 10 New Year’s Resolution categories… those items most likely to show up on ‘the list’. Have you ever thought about the idea behind setting resolutions… a new year thus a time for new direction in your personal life? Do you make resolutions… do you keep them… do you get a bit depressed when you don’t?

 

 

  1. Be Healthy: Welcome this never experienced New Year with a resolution of getting in shape and being healthy and fit. A dieting plan, teamed with regular exercise, is the key to shed those extra calories and get to be in perfect health throughout the year. Make a resolution to be healthy and then feel the difference of glowing health.
  2. Spend More Time with Family: Make that little difference with your presence amidst your family and dear ones. Make a resolution to spend more time with your family and bring back the joy of bonding to your life.
  3. Quit Smoking: Shake off the bad habit of smoking and say goodbye to the costs and negative impact on your health. Make a resolution to quit smoking and feel the pleasure of a smoke-free world.
  4. Quit Drinking: Why not greet the New Year with a resolution to quit drinking and lead a healthy life. Leading a sober life can be very fulfilling
  5. Enjoy Life More: Get out of the stress of daily chores and enjoy the spirit of living an easy life. Make a resolution to enjoy life more to get the maximum pleasure out of the New Year.
  6. Get Out of Debt: Make this year the start to a debt-free year. Repay all your debts and start saving beginning this year. Take the pledge of getting out of debt to mark this New Year with financial security.
  7. Learn Something New: Have you vowed to learn something new this year? It will help you in every way, be it to improve your career or your personal life. Make a pledge to learn something new this year and enjoy the difference new knowledge makes.
  8. Go on a Vacation: Get out of the drab chores of routine life. Make a resolution to plan a vacation that makes this year significantly diverse from past years.
  9. Help Others: Lets’ make a popular and non-selfish resolution of helping others. There are lots of others who can use your help.
  10. Get Organized: Let’s take this New Year seriously and make a vow of getting more organized… it simplifies your life.

 

 

Anything above stimulate something specific that you’d like to act on? In the potentially tough year to come, some of them have added economic value. In business, we’d consider these as annual objectives, so I challenge you to think of resolutions more like goals… something to move towards, with a plan, knowing that plans do not always become accomplished 100%. This removes the stigma of “failing” to keep a resolution, but showing progress towards the objective. And remember what gets measured gets inproved – track you progress.

 

 

What Gets Measured Gets Improved

Wednesday, December 31st, 2008

My career has always been in the quality management field. One of the sayings in quality management that I have liked is “what gets measured gets improved.” At this time of the year, that thought can be applied to New Year’s resolutions. Whether you have resolutions pertaining to weight loss, smoking, finances or something else – you can come up with a way to measure your progress. And if you measure your progress you will have a greater likelihood of success.

If you have weight loss goals, you can document your starting weight and measurements (pounds, chest, arms, waist, hips, thighs, etc) and then log them on a periodic (weekly, maybe even daily) to see how you are doing. The best way is then to also plot them on a chart so you can visually see your progress.

If you have financial resolutions, you can start by determining your current situation – total debts, net worth, total investments, whatever your goal pertains to. You can plot those also on a chart or in an Excel spreadsheet. Date your entries and update monthly, quarterly and you can also see your progress. For net worth there is a website www.networthiq.com where you can document your net worth progress and create your “badge.”


Do you have any other ideas for measuring your progess?

What’s In Your Cart?

Friday, November 28th, 2008

We have all heard the Capital One commercials on "what’s in your wallet", right? I like to ask the question, what is in your cart? Do you like to people-watch? I do. Especially in the grocery store. I like to look at what is in people\’s shopping carts. It can tell you a lot about the person and family.

Yesterday I went grocery shopping and the family after me at the checkout stand had a cart full of 24 pack sodas and frozen food – pizzas, burritos, dinner trays, etc. There were no fresh meats, fresh fruits and vegetables, milk or juices or bread. There wasn’t even any canned or frozen fruits and vegetables. It was enough food for a family for a week. It didn’t look like it was for a party that day or anything like that.

I know sometimes it is hard to cook after working or taking care of kids all day and there are times I use prepared foods for ease of convenience but it shouldn’t be the daily staple. According to www.mypyramid.gov published by the USDA, you should have the following each day if you are on a 2,000 calorie diet:

6 ounces of grains (half of them whole grains)

2 1/2 cups of vegetables\r\n2 cups of fruit

3 cups of low-fat or fat-free milk products or lactose -free products

 

5 1/2 ounces of meat, poultry, fish, beans, peas, nuts or seeds

Next time you go to the grocery store remember to think about "what’s in your cart?

 

Food Groups

Create a Plan For Your Life

Friday, November 7th, 2008

In order to reach what you want in life (whether it is in terms of personal development, business, wellness, self-help, spirituality, financial management, etc) you have to develop a plan and set goals. Here are some valuable rules for setting life goals:

Until its written down, it is not a goal – it is a slogan. Write your goals down. Make a list. I love lists.

Make sure your goals are specific, measurable and provable. List the details. What will you do. By when will you accomplish it? How will you know you made it?


Take immediate action on your goals so that you start movings towards them. Get started within 48 hours.

Once you have written down your goals, put them someplace where you can see them everyday. Put them on your bathroom mirror, your refrigerator, your automobile steering wheel.

Share your goals with someone that you love and trust. Verbalizing your goals to another person makes them more entrenched in your mind and the other person can may be able to help keep you on track.

Develop goals that fit in with your values. What is important to you? Is it security, independence, freedom, helping others, helping family, happiness…..

Review your goals at least every twelve months. Are you on track? Do you need to adjust, redefine?


Remember, if you always do what you always did, you will always get what you always got! Reach for the stars.

Maze