Monthly Archives: July 2012

Health Concerns for Children – There’s Hope!

31 Tuesday Jul 2012

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Health Concerns For Children - There's Hope!Which is a health concern for children:

a.  Diabetes (Type 2)

b.  High blood pressure

c.  Obesity

d.  All of the above. (See answer below)

Genetic factors play a small role in childhood obesity and related health problems.  Shared family behaviors such as eating and activity habits, are how a “family history of obesity” gets passed down from one generation to another.  For example, having high cholesterol and struggling with maintaining a healthy and comfortable weight was passed down to me because of the types of food I was raised on.  Eating a diet heavy in meat and fat created the high cholesterol. Fortunately, it was not a permanent health condition.  At age 19 when I discovered that I had high cholesterol, I also learned that I could do something about it by changing what I ate and adding some physical activity. And so I did!

Answer: d All of the above.

Diabetes, high blood pressure and obesity are showing up in children along with high cholesterol, high triglycerides, heart disease, sleep apnea and chronic illnesses.  The good news is that all of these medical conditions listed are diet related and are preventable or treatable, for children and adults, with 1) a lifestyle change to healthy eating, 2) maintaining a healthy body weight, and 3) getting regular exercise!

Love, Health & Happiness,

Phyllis

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Don’t Wait to be Sick or Injured to Give Yourself Leisure Time

30 Monday Jul 2012

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Don't Wait to be Sick or Injured to Give Yourself LeisureI have had several opportunities lately to spend time with friends, including one who was in the hospital after surgery.  When recovering from surgery or a major injury or illness, we are forced to slow down, and then we realize the tension and stress we have been carrying while rushing around to get it all done. Our minds and bodies can handle a lot, but at what price? Without some leisure time we often don’t get to slow down enough to listen to our thoughts, our intuition and our bodies.

Today, spend some time slowing down and incorporate some leisure into your day.  Go for a leisurely walk, hike, swim or bike ride, browse a store, read a book or magazine, drive at the pace of other cars rather than passing them, or any other activity done for the pure enjoyment of it.

Love, Health & Happiness,

Phyllis

2012 Olympic Inspiration

27 Friday Jul 2012

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2012 Olympic InspirationThe 2012 Olympics start tonight and will showcase the best athletes in the world.  For many, it has not been an easy journey.  I encourage you and your friends and family, especially children, to watch and read about the stories of the athletes competing.

Here are some things to look for while getting to know some of the athletes:

1. How old were they when they started in their sport?

2. How many years of commitment and dedication did they put into becoming the best of the best?

3. What did it take to train for these 2012 Olympics? What did they do daily?

4. How do they prepare mentally, physically, emotionally and spiritually to compete?

5. What do they do to stay calm and relaxed on competition day?

6. What helps them stay focused?

7. What obstacles did they have to overcome to become an Olympic athlete?

8. What did they give up or have to miss out on (the trade-off) in order to become an Olympic athlete?

9. What types of food and drinks do they consume and how much?

I hope that by learning about some of the 2012 athletes and their lifestyles, that you may find the passion, dedication and focus to pursue your dreams, athletic or other.

Love, Health & Happiness,

Phyllis

What Happened to My Nutrients?

26 Thursday Jul 2012

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What Happened to My Nutrients?Did you know that bread and pasta made with white flour, has been striped of its nutrients?  When wheat berries are processed into white flour two out of the three nutrient-rich parts, the bran and the germ; where the fiber, vitamins (B & E vitamins) and nutrients (magnesium, zinc, folic acid and chromium) are, get discarded.  Only the starchy endosperm is used.

It’s easy to tell if you are getting a nutrient rich product by reading the ingredient list and nutrition facts label. Look for the words “whole grain or whole wheat.”  And when looking at the nutrition facts label, see how many grams of fiber there are per serving. Remember to look at the serving size, and when comparing different bread products see how many slices are in a serving, some bread packages consider one slice a serving while others use two slices as a serving.

Love, Health & Happiness,

Phyllis

Cauliflower Salad

25 Wednesday Jul 2012

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1 head cauliflower

1 bunch green onions

4 tablespoons olive oil

2 tablespoons lemon juice

1/2 cup cilantro, chopped

2 teaspoons onion powder

1/2 teaspoon sea salt

1. Prepare dressing in a small bowl.  Mix the olive oil, lemon juice, cilantro, onion powder and salt. Set aside.

2. Chop the cauliflower and onions into small pieces.  Place in a large bowl, add the dressing and mix well.

This recipe can be eaten immediately after preparing or can be refrigerated and served cold after marinating for several hours.

Makes 2-4 servings.

Best Friend or Worst Enemy?

23 Monday Jul 2012

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We can be our own worst enemy, talking to ourselves in ways that we would never talk to our friends. It’s common for people to be harder on themselves than anyone else is.  Yet, this ingrained automatic thinking comes from an inner critic that can interfere with our efforts to be happy and healthy, to have satisfying relationships or to reach work or financial goals.

Negative self talk can be changed with some effort and awareness on your part.  Here are some ways to go from being your own worst enemy to being your own best friend:

1. Make friends with your inner critic.  Become aware of what it says to you and when it shows up.

2. When you have critical thoughts, say “Stop, take two,” silently or out loud, then, just like in filming a movie, redo the scene use a cheerleading statement (see #3).

3. Use one of the following “Cheerleading Statements” from Dialectical Behavioral Therapy (DBT) to get a better handle on your situation and feelings:

– I have the right to ask for help and emotional support.

– I can be anxious and still deal with this situation.

– I cannot control how other people will act towards me or react to me.

– Today I will be calm and confident.

– I may want to please people I care about, but I do not have to do it all the time.

– The richness of the present-moment experience is the richness of life itself.

Love, Health & Happiness,

Phyllis

Kids in the Kitchen

20 Friday Jul 2012

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Kids in the KitchenFrom the time my daughters were old enough to sit up in a high chair I had them in the kitchen with me.  I gave them measuring cups and spoons to play with.  As they got older I involved them with pouring, measuring, stirring, peeling and mashing.

Kids who are involved in the kitchen helping prepare meals and snacks often eat a wider variety of healthy foods just because they helped.  Helping in the kitchen and learning to cook provides children with a variety of life skills that they will need as adults.

Here are some suggestions to make cooking with kids in the kitchen more successful:

1. Be patient and allow extra time to teach, supervise and clean up.

2. You know your child best.  Give them age appropriate tasks and look for signs of boredom, frustration and enjoyment.  Adjust the tasks to your child’s level of maturity and interest. And never punish or yell at your child for making a mistake or a mess while learning. The goal is to make cooking a positive experience. Think back to when and how you learned to cook.

3. Always supervise your child when using knives and when learning to peel foods like potatoes or cucumbers. And of course when cooking on the stove or using the oven.

4. Select a simple recipe that your child can help with and feel a sense of accomplishment when it is served.

5. Involve your kids in the everyday preparation of the meals and snacks you eat. They don’t have to be in the kitchen with you from start to finish.  You could involve your child in one or two small tasks or have them help pack their lunch by putting food into storage containers or bags.  Children can also learn portion control by count out a serving of crackers or measure a serving of almonds and put them into individual containers for snacks.

Love, Health & Happiness,

Phyllis

Tips to Get You On Your Way to Healthy Eating

19 Thursday Jul 2012

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Tips to Get You on Your Way to Healthier EatingIt can be difficult to want to eat healthier and not have the habits developed yet, so here are some suggestions to get you on your way. Choose one or two to practice this week. Start from where you are and ease into any changes gradually so that they will become lasting new habits.

1. Decrease portions of unhealthy foods as you develop a new healthy eating lifestyle. For example, eat one less slice of pizza than usual or don’t have seconds.

2. Add vegetables to what you already eat. Have vegetables washed, cut into pieces and ready to eat in the refrigerator. They will be easy to snack on with a dip like hummus or put into a salad.

3. Have a side salad with lunch and or dinner.

4. Plan your snacks, especially when on-the-go. Have a piece of fruit and a small handful of almonds or some raw vegetables.

5. Buy fresh fruit to eat daily when you want something sweet, for a snack or with a meal.

Love, Health & Happiness,

Phyllis

Banana Almond Cookies

18 Wednesday Jul 2012

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1 cup banana puree (2 medium bananas)

1 teaspoon vanilla

1/4 cup chopped almonds

1 1/2 cup uncooked oatmeal

Pour banana puree into a bowl.  Add vanilla and stir.  Add the almonds and oatmeal and mix well.  Drop by tablespoonfuls onto a non-stick cookie sheet or use non-stick foil, parchment paper or non-stick spray.  Bake at 375 degrees for 20 minutes.

Makes 24 cookies.

Adapted from Dr. Nick Delgado’s, “Guilt Free Banana Cookies.”

Entertainment For Long Walks or Runs

17 Tuesday Jul 2012

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Entertainment For Long Walks or RunsWhether you are training for a race or out on a daily walk, on a treadmill or on a trail, here are some ideas to keep you entertained:

1.  Use one of the following mantras: “I can, I will, I’m able.”  “My body is healthy and strong.” “Peace, love, joy, well-being and abundance,” or make up your own.  Say them or sing them, in your head or out loud, at a slow pace or a fast pace.

2. Pay attention to your breathing, your steps or specific body parts and how they move (arms, shoulders, shoulder blades, hips, feet).

3. Send appreciation to your body starting at the top with your head: eyes, ears, nose, mouth, brain, gums, teeth, jaw, throat, lungs, heart, liver, kidneys, spleen, back, arms, elbows, wrists, fingers, digestive system, stomach, intestines, rib cage, hips, legs, knees, shins, calves, feet, ankles, toes, muscles, bones, skin, tendons, immune system, all body systems.  You get the idea. See how many parts of your body you can thank for working well.

4. Sing some of your favorite songs in your head or out loud, or sing “99 Bottles of Beer on The Wall,” forwards and backwards. This takes some mental concentration and it’s fun to do with another person.  It’s a good distraction for a mile or two!

5. List things and people you are grateful for with detail: For example, “I am grateful for my body for functioning so well that I am able to train for a half-marathon (or other distance).”  “I am grateful for where I live and enjoy the beauty and peacefulness of nature.”  “I a appreciate my friends who make me laugh.” “I’m grateful to have family that loves and supports me.”  “I appreciate my dog who is adorable and provides unconditional love.”

6. Play “A to Z games” with a buddy or by yourself, naming foods, states, countries, cities, street names, first names for boys/girls, song titles, companies/brands, etc.

7. Visualize yourself being surrounded by light or love, or send light or love to a specific area of your body and see if you don’t feel lighter and able to move with more ease.

8. Think of as many things as you can that make you happy. “Sunshine, the color red, being at the beach, having lunch with a friend, playing with my dog…”

9. If you like listening to music while walking or running, select songs with a slower beat for your warm-up, and songs with a faster beat to help you maintain a faster workout pace, then back to a slower beat for your cool-down. You can find lots of websites with how to calculate or get Song beats per minute for your playlist.

Love, Health & Happiness,

Phyllis