By Lika Aprilia Samiadi
Monday, June 27, 2011
Shopping Makes Women Happier
By Joanna Douglas, Shine Staff
Many said that clothes shopping is fun, but fun is only temporary. But a new study shows that only for women, shopping can really bring happiness. How?
This is great news for the shopping enthusiast, but bad news for the condition of our pockets. According to the Daily Mail, some researchers interviewed hundreds of people who shop at the mall. Shoppers were asked to prepare a diary, with a note each time they shop and what their mood state at the moment. They were also asked to note whether the goods they buy were ultimately used, or whether they eventually regret having bought the goods.
The results were published in the Journal of Psychology and Marketing in the United States, and it turns out people who shop when conditions are bad mood (angry, sad, angry, etc.), typically spend more. 62% claimed to buy lots of things to entertain themselves, 28% of the store to celebrate success.
The surprise is, according to the study, "is the retail therapy is very beneficial in improving mood, and poses no remorse or guilt." Of the hundreds of respondents who admitted deliberately shopped a lot of things just to entertain yourself, only one who feels sorry for a lot of money.
Researchers Selin Atalay and Margaret Meloy said, "Buying stuff to entertain themselves shown to have positive consequences, which makes people feel better."
We've all experienced it myself. Buying goods that are not really necessary, just to make a better mood. Sometimes it is nice to reward yourself, and indeed the mood can change from dark to light. But there are times when the store when the mind is tangled do not think it makes us long to spend money to buy things we do not really need.
In order for the contents of your wallet happy, helping to avoid the far-away shopping when you're a bad mood. Spend time with family, friends and significant others, or doing your favorite activity to restore a good mood without having to swipe a credit card.
Thursday, June 23, 2011
How to Lose Weight Safely With Food Allergies
By Jeanette Bradley, About.com Guide
Being on a restricted diet doesn't mean that you automatically lose weight. It's quite possible (as I know from personal experience) to rely on prepackaged snacks like potato chips that are allergen-free, but not so great for the waistline. Here are 6 weight-loss tips for people with food allergies.
Think about your allergies when choosing a diet plan:
A licensed nutritionist should have experience designing custom diets for people with food allergies. They can help you to choose a type of diet that will work with your allergy needs.
Being on a restricted diet doesn't mean that you automatically lose weight. It's quite possible (as I know from personal experience) to rely on prepackaged snacks like potato chips that are allergen-free, but not so great for the waistline. Here are 6 weight-loss tips for people with food allergies.
1. Choose the Right Diet Plan for You
There are so many diet plans out there - low-fat, low-carb, low-calorie - that it can be hard to choose. If you have food allergies, it is best to steer clear of diets that involve drinking mystery shakes or that restrict your food intake to one or two food groups. That means the grapefruit diet is out the door, but diets that involve eating reasonable portions of many different types of food are probably fine.Think about your allergies when choosing a diet plan:
- If you have Oral Allergy Syndrome, in which your mouth tingles or swells after eating raw fruits or vegetables, raw food diets are not going to work for you.
- If you are allergic to many types of protein - for example, dairy, egg, soy, and nuts - then low-carb diets such as Atkins are not the best choice.
2. Consult a Nutritionist
If you are avoiding multiple allergens, it can become challenging for you to get all of the nutrients you need on a daily basis. Before starting a weight-loss plan, talk to a nutritionist about strategies for eating fewer calories while getting more nutrition.A licensed nutritionist should have experience designing custom diets for people with food allergies. They can help you to choose a type of diet that will work with your allergy needs.
3. Focus on Whole Foods
The biggest diet-killers are restaurant and prepackaged foods that are loaded with more salt, sugar and calories than you would normally add at home. People who cook and eat at home tend to maintain their weight better than people who rely on restaurants or take-out. Those of us with food allergies have a head start on cooking at home; we just need to tweak our cooking a little bit for weight loss.- Choose single-ingredient snacks. Instead of reaching for that allergy-free granola bar, try an apple or a handful of baby carrots instead.
- Use whole grains such as brown rice instead of white rice. Whole grains have more fiber and can help you feel full faster.
- Watch the fat. It's easy to pour a glug of oil into the pan before making a stir-fry. Measuring out just one tablespoon of oil can help you to rein in the calories of your favorite dishes.
4. Make Your Own "Packaged" Snacks
Make the easiest snack to grab when you're running out the door a healthy, low-calorie snack that fits your diet.- Cut up veggies and place them in containers in the front of the fridge.
- Have a fruit bowl on your kitchen table.
- Make your own 100-calorie snacks. Small plastic bags of sunflower seeds or gluten-free pretzels can easily be tossed into a lunch box or purse.
5. Keep a Food Diary
You may already be keeping track of the foods you eat to get a handle on your allergies, but if not, keeping a food diary is a great way to lose weight. You can do this online, using a site like Calorie Count, or the old fashioned way with a notebook and pencil. Keeping track of what you eat, how much you eat, and when you eat can help you identify emotional eating triggers and also prevent you from mindlessly munching.6. Get a Little Help From Your Friends
Find a friend to join you in setting a weight-loss goal, or try one of the many online dieting programs that have chat rooms for social support.- Seek support from family and friends. Friends and family can be your greatest cheerleaders - or a souce of diet sabotage. Learn how to get them on your side.
- Try it online. Join our weight loss support forum and get advice and support from other dieters.
12 Tips To Start Eating Healthier (2)
By Carol Eustice, About.com Guide
Tip #7) Make Choices That Are Lean, Low-fat, or Fat-free
When buying meat, poultry, milk, or milk products, choose versions that are lean, low-fat, or fat-free. Choose lean meats like chicken without the skin and lean beef or pork with the fat trimmed off.If you frequently drink whole milk, switch to 1 percent milk or skim milk. Many people don't taste a difference. Some mix whole milk with lower-fat milk for a while so the taste buds can adjust. This doesn't mean you can never eat or drink the full-fat versions.
Remember, that's where the discretionary calories come in.
Other tips to reduce saturated fat include:
- Cooking with non-stick sprays and using olive, safflower, or canola oils instead of lard or butter.
- Eating more fish, which is usually lower in saturated fat than meat.
- Bake, grill, and broil food instead of frying it because more fat is absorbed into the food when frying.
- You could also try more meatless entrees like veggie burgers and add flavor to food with low-fat beans instead of butter.
Look at these differences in calorie content of commonly consumed foods from, ARS Nutrient Database for Standard Reference, Release 17
- 1 oz. Regular Cheddar Cheese = 114 Calories vs. 1 oz. Low-fat Cheddar Cheese = 49 Calories
- 3 oz. (cooked) Ground Beef (25% fat) = 236 Calories vs. 3 oz. (cooked) Ground Beef (5% fat) = 148 Calories
- 1 cup Whole Milk (3.24%)= 146 Calories vs. 1 cup Low-fat Milk (1%) = 102 Calories
- 3 oz. (cooked) Fried Chicken leg with skin = 212 Calories vs. 3 oz. (cooked) Roasted Chicken breast with no skin = 140 Calories
- 3 oz. Fried Fish = 195 Calories vs. 3 oz. Baked Fish = 129 Calories
Tip #8) Focus on Fruit
The Dietary Guidelines recommend two cups of fruit per day at the 2,000-calorie reference diet. Fruit intake and recommended amounts of other food groups vary at different calorie levels. An example of two cups of fruit includes:- one small banana
- one large orange
- one-fourth cup of dried apricots or peaches
Eat a variety of fruits--whether fresh, frozen, canned, or dried--rather than fruit juice for most of your fruit choices. The whole fruit has more fiber, it's more filling, and it's naturally sweet. Some juices, such as orange and prune, are a good source of potassium.
Ways to incorporate fruit in your diet include:
- adding it to your cereal
- eating it as a snack with low-fat yogurt or a low-fat dip
- making a fruit smoothie for dessert by mixing low-fat milk with fresh or frozen fruit such as strawberries or peaches.
Also, your family is more likely to eat fruit if you put it out on the kitchen table.
Tip #9) Make Half Your Grains Whole
Like fruits and vegetables, whole grains are a good source of vitamins, minerals, and fiber.In general, at least half the grains you consume should come from whole grains. For many, but not all, whole grain products, the words "whole" or "whole grain" will appear before the grain ingredient's name. The whole grain must be the first ingredient listed in the ingredients list on the food package. The following are some whole grains:
- whole wheat
- whole oats
- oatmeal
- whole-grain corn
- popcorn
- wild rice
- brown rice
- buckwheat
- whole rye
- bulgur
- cracked wheat
- whole-grain barley
- millet
Whole-grain foods cannot necessarily be identified by their color or by names such as brown bread, nine-grain bread, hearty grains bread, or mixed grain bread.
Tip #10) Eat Your Veggies
The Dietary Guidelines recommend two and one-half cups of vegetables per day if you eat 2,000 calories each day.Try adding vegetables to foods such as:
- meatloaf
- lasagna
- omelettes
- stir-fry dishes
- casseroles
Frozen chopped greens such as spinach, and peas, carrots, and corn are easy to add. Also, add dark leafy green lettuce to sandwiches. You can involve children by letting them help pick vegetables in different colors when you're shopping.
Eat a variety of dark green vegetables such as:
- broccoli
- spinach
- greens
Eat a variety of orange and deep yellow vegetables such as:
- carrots
- winter squash
- sweet potatoes
Eat a variety of starchy vegetables and legumes such as:
- corn
- dry beans
- peas
- chickpeas
- pinto beans
- kidney beans
- tofu
Eat a variety of other vegetables, such as tomatoes and onions.
Look for ways to make it convenient. You can buy salad in a bag. Or buy a vegetable tray from the grocery store and put it in the refrigerator. Everything's already cut up and you can just reach in and eat it throughout the week.
Tip #11) Lower Sodium and Increase Potassium
Higher salt intake is linked to higher blood pressure, which can raise the risk of stroke, heart disease, and kidney disease. The Dietary Guidelines recommend that people consume less than 2,300 milligrams of sodium per day (approximately one teaspoon of salt). There are other recommendations for certain populations that tend to be more sensitive to salt.For example, people with high blood pressure, blacks, and middle-aged and older adults should consume no more than 1,500 milligrams of sodium each day.
Most of the sodium people eat comes from processed foods. Use the Nutrition Facts label on food products: 5%DV or less for sodium means the food is low in sodium and 20%DV or more means it's high. Compare similar products and choose the option with a lower amount of sodium. Most people won't notice a taste difference. Consistently consuming lower-salt products will help taste buds adapt, and you will enjoy these foods as much or more than higher-salt options.
Prepare foods with little salt. The DASH (Dietary Approaches to Stop Hypertension) eating plan from the National Heart, Lung, and Blood Institute recommends giving flavor to food with:
- herbs
- spices
- lemon
- lime
- vinegar
- salt-free seasoning blends
Consult with your physician before using salt substitutes because their main ingredient, potassium chloride, can be harmful to some people with certain medical conditions.
Potassium counteracts some of sodium's effect on blood pressure. Increase potassium-rich foods such as:
- sweet potatoes
- orange juice
- bananas
- spinach
- winter squash
- cantaloupe
- tomato puree
Tip #12) Limit Added Sugars
The Dietary Guidelines recommend choosing and preparing food and beverages with little added sugars. Added sugars are sugars and syrups added to foods and beverages in processing or preparation, not the naturally occurring sugars in fruits or milk. Major sources of added sugars in the American diet include regular soft drinks, candy, cake, cookies, pies, and fruit drinks. In the ingredients list on food products, sugar may be listed as:- brown sugar
- corn syrup
- glucose
- sucrose
- honey
- molasses
Be sure to check the sugar in low-fat and fat-free products, which sometimes contain a lot of sugar.
Instead of drinking regular soda and sugary fruit drinks, try dinking:
- diet soda
- low-fat or fat-free milk
- water
- flavored water
- 100 percent fruit juice
For snacks and desserts, try fruit. People are often pleasantly surprised that fruit is great for satisfying a sweet tooth. If ice cream is calling your name, don't have it in the freezer. Make it harder to get by having to go out for it. Then it can be an occasional treat.
Smart Snacks
- unsalted pretzels
- applesauce
- low-fat yogurt with fruit
- unbuttered and unsalted popcorn
- broccoli, carrots, or cherry tomatoes with dip/low-fat yogurt
- grapes
- apple slices with peanut butter
- raisins
- nuts
- graham crackers
- gingersnap cookies
- low or reduced-fat string cheese
- baked whole-grain tortilla chips with salsa
- whole-grain cereal with low-fat milk
12 Tips To Start Eating Healthier (1)
By Carol Eustice, About.com Guide
It is suggested that people write down what they are feeling. Were you nervous, happy, or sad when you ate five slices of pizza in one sitting? The very nature of writing things down in a food diary can help people make healty changes. A food diary can keep your goals on track. Be honest. I you have to write down that actually ate nine cookies, you may only eat two instead.
When you think about what you need to get more of, the other things tend to fall into place. For example, if you have some baby carrots with lunch or add a banana to your cereal in the morning, you're going to feel full longer. You won't need a food that's high in sugar or fat an hour later.
Also, look for healthier versions of what you like to eat.
Pick one or two changes to start with. Once the changes have become habits, which usually happens in about two to four weeks, then try adding one or two more. In six to 12 months, you'll find that you've made substantial changes.
Look at the percent Daily Value (%DV) column. The general rule of thumb is that 5 percent or less of the Daily Value is considered low and 20 percent or more is high.
Keep saturated fat, trans fat, cholesterol, and sodium low, while keeping fiber, potassium, iron, calcium, and vitamins A and C high. Be sure to look at the serving size and the number of servings per package. The serving size affects calories, amounts of each nutrient, and the percentage of Daily Value.
The %DV is based on a 2,000-calorie diet, but recommended calorie intake differs for individuals based on age, gender, and activity level. Some people need less than 2,000 calories a day. You can use the %DV as a frame of reference whether or not you consume more or less than 2,000 calories. The %DV makes it easy to compare the nutrients in each food product to see which ones are higher or lower. When comparing products, just make sure the serving sizes are similar, especially the weight (grams, milligrams, or ounces) of each product.
Common Nutrient Content Claims, from USDA
Other suggestions include, dishing out a smaller amount on your plate or using smaller plates. If you put more food in front of you, you'll eat it because it's there. According to the ADA, an average serving size of meat looks like a deck of cards. An average serving size of pasta or rice is about the size of a tennis ball. Here are some other ways to limit portions:
According to the Dietary Guidelines, there is room for what's known as a discretionary calorie allowance. This is for when people meet their recommended nutrient intake without using all their calories. Some dietary experts compare the "discretionary calorie allowance" idea to a household budget. You know you have to pay all the bills and then you can use the leftover money for other things. The discretionary calorie allowance gives you some flexibility to have foods and beverages with added fats and sugars, but you still want to make sure you're getting the nutrients you need.
But fat also has nine calories per gram, compared to four calories per gram in carbohydrates and protein. If you eat too much fat every day, you may get more calories than your body needs, and too many calories can contribute to weight gain.
Too much saturated fat, trans fat, and cholesterol in the diet increases the risk of unhealthy blood cholesterol levels, which may increase the risk of heart disease. People should lower all three, not just one or the other.
Saturated fat is found mainly in foods from animals. Major sources of saturated fats are:
Trans fat results when manufacturers add hydrogen to vegetable oil to increase the food's shelf life and flavor. Trans fat can be found in:
Cholesterol is a fat-like substance in foods from animal sources such as:
Most of your fats should come from polyunsaturated and monounsaturated fatty acids, such as those that occur in:
This type of fat does not raise the risk of heart disease and may be beneficial when consumed in moderation.
Tip #1) Look at What You Eat Now
Write down what you eat for a few days to get a good picture of what you're taking in daily. By looking at what you eat and how much you're eating, you can figure out what adjustments you need to make.
It is suggested that people write down what they are feeling. Were you nervous, happy, or sad when you ate five slices of pizza in one sitting? The very nature of writing things down in a food diary can help people make healty changes. A food diary can keep your goals on track. Be honest. I you have to write down that actually ate nine cookies, you may only eat two instead.
Tip #2) Start With Small Changes
You don't have to go cold turkey. In the end, you want to achieve a long-term healthy lifestyle. Small changes over time are the most likely to stick. For example:- If you want to eat more vegetables, try to add one more serving by sneaking it in. Add bits of broccoli to something you already eat like pizza or soup.
- If you need more whole grains, add barley, whole wheat pasta, or brown rice to your soup.
When you think about what you need to get more of, the other things tend to fall into place. For example, if you have some baby carrots with lunch or add a banana to your cereal in the morning, you're going to feel full longer. You won't need a food that's high in sugar or fat an hour later.
Also, look for healthier versions of what you like to eat.
- If you like luncheon meat sandwiches, try a reduced-fat version.
- If you like the convenience of frozen dinners, look for ones with lower sodium.
- If you love fast-food meals, try a salad as your side dish instead of french fries.
Pick one or two changes to start with. Once the changes have become habits, which usually happens in about two to four weeks, then try adding one or two more. In six to 12 months, you'll find that you've made substantial changes.
Tip #3) Use the Nutrition Facts Label
To make smart food choices quickly and easily, compare the Nutrition Facts labels on products.Look at the percent Daily Value (%DV) column. The general rule of thumb is that 5 percent or less of the Daily Value is considered low and 20 percent or more is high.
Keep saturated fat, trans fat, cholesterol, and sodium low, while keeping fiber, potassium, iron, calcium, and vitamins A and C high. Be sure to look at the serving size and the number of servings per package. The serving size affects calories, amounts of each nutrient, and the percentage of Daily Value.
The %DV is based on a 2,000-calorie diet, but recommended calorie intake differs for individuals based on age, gender, and activity level. Some people need less than 2,000 calories a day. You can use the %DV as a frame of reference whether or not you consume more or less than 2,000 calories. The %DV makes it easy to compare the nutrients in each food product to see which ones are higher or lower. When comparing products, just make sure the serving sizes are similar, especially the weight (grams, milligrams, or ounces) of each product.
Common Nutrient Content Claims, from USDA
- fat-free less than 0.5 grams of fat per serving
- low-fat 3 grams or less per serving
- light one-third fewer calories or half the fat of the "regular" version
- reduced when describing fat, sodium, or calorie content, the food must have at least 25 percent less of these nutrients than the "regular" version
Tip #4) Control Portion Sizes
Understanding the serving size on the Nutrition Facts label is important for controlling portions. Someone may have a large bottled drink, assuming it's one serving, but if you look at the label, it's actually two servings. And if you consume two servings of a product, you have to multiply all the numbers by two. When the servings go up, so do the calories, fat, sugar, and salt.Other suggestions include, dishing out a smaller amount on your plate or using smaller plates. If you put more food in front of you, you'll eat it because it's there. According to the ADA, an average serving size of meat looks like a deck of cards. An average serving size of pasta or rice is about the size of a tennis ball. Here are some other ways to limit portions:
- Split a meal or dessert with a friend at a restaurant
- Get a doggie bag for half of your meal
- Get in the habit of having one helping
- Ask for salad dressing, butter, and sauces on the side so you can control how much you use
Tip #5) Control Calories and Get the Most Nutrients
You want to stay within your daily calorie needs, especially if you're trying to lose weight. You also want to get the most nutrients out of the calories, which means picking nutritionally rich foods. Children and adults should pay particular attention to getting adequate calcium, potassium, fiber, magnesium, and vitamins A, C, and E.According to the Dietary Guidelines, there is room for what's known as a discretionary calorie allowance. This is for when people meet their recommended nutrient intake without using all their calories. Some dietary experts compare the "discretionary calorie allowance" idea to a household budget. You know you have to pay all the bills and then you can use the leftover money for other things. The discretionary calorie allowance gives you some flexibility to have foods and beverages with added fats and sugars, but you still want to make sure you're getting the nutrients you need.
Tip #6) Know Your Fats
Fat provides flavor and makes you feel full. It also provides energy, and essential fatty acids for healthy skin, and helps the body absorb the fat-soluble vitamins A, D, E, and K.But fat also has nine calories per gram, compared to four calories per gram in carbohydrates and protein. If you eat too much fat every day, you may get more calories than your body needs, and too many calories can contribute to weight gain.
Too much saturated fat, trans fat, and cholesterol in the diet increases the risk of unhealthy blood cholesterol levels, which may increase the risk of heart disease. People should lower all three, not just one or the other.
Saturated fat is found mainly in foods from animals. Major sources of saturated fats are:
- cheese
- beef
- milk
Trans fat results when manufacturers add hydrogen to vegetable oil to increase the food's shelf life and flavor. Trans fat can be found in:
- vegetable shortenings
- some margarines
- crackers
- cookies
- other snack foods
Cholesterol is a fat-like substance in foods from animal sources such as:
- meat
- poultry
- egg yolks
- milk and milk products
Most of your fats should come from polyunsaturated and monounsaturated fatty acids, such as those that occur in:
- fish
- nuts
- soybeans
- corn oil
- canola oil
- olive oil
- other vegetable oils
This type of fat does not raise the risk of heart disease and may be beneficial when consumed in moderation.
How To Start Eating Healthier
By Carol Eustice, About.com Guide
Currently, the typical American diet is low in fruits, vegetables, and whole grains, and high in saturated fat, salt, and sugar. As a result, more Americans than ever are overweight, obese, and at increased risk for diseases such as:
Of course old habits are hard to break, and the notion of change can seem overwhelming. But it can be done with planning and a gradual approach.
Other people are eating a lot of food between mid-day and bedtime because they skip breakfast.
Another common scenario is when someone has grown up thinking that meat should be the focus of every meal. Change your habits slowly by trying to eat two-thirds of the meat you would normally eat, and then decrease the portion little by little. Cutting portion size limits calories. So does eating lean cuts of meat and using lower-fat methods of preparation such as broiling.
Dietary experts suggest, that once you start using the label to compare products, you'll find there is flexibility in creating a balanced diet and enjoying a variety of foods in moderation. For example, you could eat a favorite food that's higher in fat for breakfast and have lower-fat foods for lunch and dinner. You could have a full-fat dip on a low-fat cracker. What matters is how all the food works together.
So what if you're feeling trapped by a diet full of fast-food burgers and cookies? You can work your way out slowly but surely.
Better Planning And A Gradual Approach
Most Americans consume too many calories and not enough nutrients, according to the latest revision to the Dietary Guidelines for Americans.Currently, the typical American diet is low in fruits, vegetables, and whole grains, and high in saturated fat, salt, and sugar. As a result, more Americans than ever are overweight, obese, and at increased risk for diseases such as:
- osteoarthritis
- gout
- heart disease
- high blood pressure
- diabetes
- certain cancers
Of course old habits are hard to break, and the notion of change can seem overwhelming. But it can be done with planning and a gradual approach.
Registered Dietitians
Some people can improve eating habits on their own, while others need a registered dietitian to guide them through the process. You may need a dietitian if you are trying to lose weight or if you have a health condition such as:- osteoporosis
- high blood pressure
- high cholesterol
- diabetes
Changing Your Eating Habits
Many people are used to eating a certain way and never think about what they are actually putting into their bodies. For example, some people regularly drink six cans or more of regular soda every day, but when they find out there are about nine teaspoons of sugar in one can, it puts things more in perspective. Start by slowly changing your habits. Try cutting back to three cans a day, then to two and so on, and then start replacing some of the soda with healthier options.Other people are eating a lot of food between mid-day and bedtime because they skip breakfast.
Another common scenario is when someone has grown up thinking that meat should be the focus of every meal. Change your habits slowly by trying to eat two-thirds of the meat you would normally eat, and then decrease the portion little by little. Cutting portion size limits calories. So does eating lean cuts of meat and using lower-fat methods of preparation such as broiling.
Look For Balance
When people strive for more balance in their diets, they tend to enjoy mixing up their food choices. A lot of times, people eat the same things over and over. When they start trying new foods, they find out what they've been missing.Make Better Choices
The Nutrition Facts label is an important tool that gives people guidance for making smarter food choices from every food group. The label shows how high or low a food is in various nutrients.Dietary experts suggest, that once you start using the label to compare products, you'll find there is flexibility in creating a balanced diet and enjoying a variety of foods in moderation. For example, you could eat a favorite food that's higher in fat for breakfast and have lower-fat foods for lunch and dinner. You could have a full-fat dip on a low-fat cracker. What matters is how all the food works together.
Motivations For Change
Older people are most likely to improve their eating habits, but nutrition is important for people of all ages. Dietary experts recognize, when people have health problems or their friends become ill, these are often strong motivators of change. The more serious the health condition, the more serious the change, but it would be better if people made changes early and prevented health problems in the first place.So what if you're feeling trapped by a diet full of fast-food burgers and cookies? You can work your way out slowly but surely.
Good Fats, Bad Fats, Worst Fats
Figuring out the Fats
By Fiona Haynes, About.com Guide
Conventional wisdom on dietary fats has changed. Once, all fats were deemed unhealthy, and responsible for all manner of diseases, from cardiovascular disease to diabetes. But years of research have changed our thinking. We now start with the premise that all fats are not created equal—that there are good fats, bad fats, possibly-not-so-bad fats, and very bad fats. Let's take a closer look:
The Good: Unsaturated Fats
Even today, some people need convincing that the term good fats is not an oxymoron. These unsaturated fats help fight the very diseases that consuming excess fat was said to cause. Unsaturated fats are divided into monounsaturated fats and polyunsaturated fats, and both types are thought to have beneficial effects on cholesterol levels.
Monounsaturated fats help lower LDL (bad) cholesterol while also boosting HDL (good) cholesterol.
Polyunsaturated fats are also thought to help lower total and bad cholesterol. But monounsaturated fats tend to be favored over polyunsaturated fats because some research suggests that polyunsaturated fats are less stable, and can reduce levels of good cholesterol as well as bad.
But let's not ignore polyunsaturated fats. These are often a good source of omega-3 fatty acids, found mostly in cold-water fish, nuts, oils and seeds, and also in dark leafy greens, flaxseed oils and some vegetable oils. One kind of omega-3 fatty acid is an "essential fatty acid," which cannot be manufactured by our bodies, so eating these foods is the only way to get them. Omega-3 fatty acids are thought to lower blood pressure, combat LDL (bad) cholesterol, fight inflammation and protect the brain and nervous system.
Most cooking oils are made up primarily of unsaturated fats. When it comes to choosing cooking oils, each type of cooking oil varies in its ratio of monounsaturated to polyunsaturated fats. Two oils stand out for their high levels of monounsaturated fats: canola oil and olive oil. Other than nonstick cooking spray, these two oils should be in your pantry.
At the end of the day, a good fat is still a fat in terms of calories. Any labels on cooking oil that describe the oil as "light," are referring to the taste or color, not the fat or calorie content. All oils are 100 percent fat and are worth around 120 calories per tablespoon.
The Bad: Saturated Fats
Then there are the so-called bad fats—those apparently artery-clogging saturated fats from meat and dairy products. These fats are solid at room temperature. Saturated fats have been shown to directly raise total and LDL (bad) cholesterol levels. Conventional advice has been to avoid them as much as possible. However, a meta-analysis published in the American Journal of Clinical Nutrition in early 2010 found no link between saturated-fat intake and increased risk of coronary heart disease or cardiovascular disease. Still, the Harvard School of Public Health, in a study published in March 2010, found that replacing saturated fats with an equal amount of polyunsaturated fats did indeed reduce the risk of coronary heart disease by 19 percent.
Perhaps, then, saturated fats may not be so bad after all, and they are certainly an important source of vitamins and minerals. Plus, some argue that coconut oil and palm fruit oil, which are plant-based sources of saturated fats, may actually be beneficial because their particular fatty-acid make-up means they are metabolized differently in the body.
Stearic acid, found in animal products and in some foods such as chocolate, gets a pass because much of it is converted by the body into oleic acid, a monounsaturated fat. Thus, saturated fats may be more beneficial, or at least more neutral, than we think. Yet although there are more and more scientific studies suggesting this is the case, there is, paradoxically, no broad consensus on this yet, especially among those designing dietary guidelines. The advisory committee for the 2010 Dietary Guidelines for Americans suggests a reduction of saturated-fat intake to no more than seven percent of daily intake, and little recognition that a high intake of carbohydrates, which tend to replace saturated fats in people's diets, are a factor in rising obesity rates and associated health problems.
The Worst: Trans Fats
Finally, there are what are now described as the really bad fats: trans fats, also known as hydrogenated fats. Trans fats are created during a hydrogenation process, where liquid vegetable oils are converted into solid fats. Trans fats are thought to be worse for us than saturated fats because they not only raise total and LDL (bad) cholesterol, they also lower HDL (good) cholesterol.
Trans fats lurk in all kinds of processed foods, from French fries to cookies. Thanks to new food-label laws, which came into effect in January 2006, trans fats—once described as hidden fats—are now listed on all packaged foods. And in the year or two before these label laws came into effect, there was a lot of media attention focused on trans fats, and what food manufacturers were doing to reduce trans fats in their products. But has this increased our awareness of these bad fats made an impact on our eating habits?
In a survey by the NPD Group, a market research firm, 94 percent of us are aware of trans fats, and 73 percent of us are concerned about them. But although most consumers were aware that french fries and other fried foods contained trans fats, they were less aware of the trans-fat content in other processed goods such as cakes, doughnuts, and snack foods. Indeed, 65 percent of consumers believed restaurant food was more likely to contain trans fats than food eaten at home. And despite consumers expressing a desire to avoid trans fats while eating out, sales of foods containing trans fats, such as fried chicken, are still increasing.
Either we're as confused as ever, or we choose to disregard what we know. It's hard to pass up those delicious fast-food fries or refuse to buy our favorite packaged cookies or doughnuts. But with many restaurants switching to alternative cooking oils—voluntarily or otherwise, it looks like trans fats are finally on their way out.
What Kind of Fats Should we Eat?
The bottom line is that the body needs dietary fat. Fat is a source of energy, it allows the proper function of cells and the nervous system, and fat is required for the proper absorption of certain vitamins. Fat also helps us maintain healthy hair and skin, and insulates us from the cold. Nonetheless, we should probably limit our fat intake to no more than 30-35 percent of daily calories. Anything lower than 20 percent, however, is unhealthy. Most of that fat should be unsaturated. Use liquid oils over solid fats in cooking. In general, we should choose low-fat dairy products, and the leanest cuts of meat and poultry. We should eat fish (including fatty fish such as salmon) at least twice a week, and keep processed food and fast foods to an absolute minimum.
Finally, back to trans fats: even if a food label proudly touts 0g trans fats, it doesn't transform that food into a health food. It means that the hydrogenated fat has been replaced by another kind of fat, often a saturated tropical fat, which may or may not be more beneficial.
Monday, June 20, 2011
Fluid Foundations
Adequate fluid intake will help cool off your child, promote healthy skin, keep all of her organ systems running smoothly, and prevent constipation. Many foods have a high water content (such as soup, watermelon, or grapes), and on average, food sources contribute to about one quarter of your child's daily fluid intake needs.
The National Academies of Science recommend that children between the ages of one and three should be consuming at least 1.3 liters (about 44 ounces, or five and a half eight-ounce glasses) of water from both beverages and foods daily. Between ages four and eight, 1.7 liters (just over seven glasses, or 56 ounces) is recommended, and from age nine to thirteen, 2.4 liters (about ten glasses, or 80 ounces) for boys and 2.1 liters (just under nine glasses, or 72 ounces) for girls is the guideline. From ages fourteen to eighteen, boys need 3.3 liters daily (almost fourteen glasses, or 112 ounces) and girls require 2.3 liters (just under ten glasses, or 80 ounces).
Beware of beverages that are primarily sugar. Soda pop is an obvious offender, but many fruit juices also contain little fruit and abundant calories in the form of added sugars. The American Academy of Pediatrics recommends that juice intake be limited to four to six ounces for kids between one and six, and eight to twelve ounces for those seven and older.
Two of the healthiest drink choices are water (or noncaloric flavored waters) and low-fat or skim milk. Limit your child's consumption of sports drinks like Gatorade to activity times, during and after sports and exercise. While these drinks contain electrolytes that can prevent dehydration, they're also sugar-rich and shouldn't be a primary drink choice for inactive times.
Protein - Overweight Children
Dietary protein helps build muscles, maintain organ function, and is essential for your child's growth and development. Protein is either complete (meaning that it provides all of the nine amino acids, or building blocks of protein, that the body cannot produce on its own), or incomplete (meaning that it lacks one or more of the essential amino acids). Meat, eggs, fish, and milk are considered sources of complete protein, while fruits, vegetables, and grains have incomplete proteins. Both complete and incomplete proteins are part of a well-balanced diet, and incomplete protein sources can be combined to meet the total essential amino acid requirements of the body.
Recommendations
The reference daily intake (RDI) for protein for infants up to one year is 14 grams, and for children aged one to four the RDI is 16 grams. For those aged four and older, and for adults, a daily value for protein is set at 10 percent of total calories. The DRI 2002 suggests that young children have a daily protein intake of 5 to 20 percent of total calories, while older children consume protein levels equivalent to 10 to 30 percent of the day's calories.My son puts salt on everything.
Does it hurt to spice things up a bit, or should I hide the shaker?
One teaspoon of table salt contains about 2300 mg of sodium. In addition, many processed foods, like chips and soups, are high in sodium. It isn't hard to exceed the recommended daily sodium intake of 2400 mg or less. Try offering salt alternatives, such as one of the many herb and spice blends available (check the label for hidden sodium), and encourage your son to sample before he seasons — he may be reaching for the shaker out of habit rather than for taste concerns.
Carbohydrates and Fiber
Overweight Children, Eating Right: Food Facts
Carbohydrates (or “carbs,” for short), sometimes called sugars or starches, are the human body's main source of glucose. Once carbs are converted to glucose and enter the bloodstream, the pancreas secretes the hormone insulin, which enables the body's cells to use the glucose for energy. Glucose is also essential for central nervous system functioning.
Fiber is considered a carbohydrate, but unlike sugars and starches, it doesn't have an appreciable impact on blood sugar levels. When you're looking at the nutrition facts label on packaged food, you'll see that dietary fiber is included in the total carbohydrates listed, but is also broken out as a separate measurement so you can see how fiber-rich the food is.
Fiber is beneficial to both children and adults for a number of reasons. First of all, fiber doesn't break down significantly in the gastrointestinal tract. That makes it bulky and therefore filling. So a little bit of fiber goes a long way towards making you feel full. Second, fiber promotes both heart and gastrointestinal health. Insoluble fiber, found in whole grains like wheat bran and fibrous vegetables, keeps the colon clean, while soluble fiber — found in beans, berries, nuts, and seeds — soaks up the bile acids that convert to cholesterol.
Some clinical studies have indicated that regularly consuming high glycemic index carbs can reduce good cholesterol, increase bad cholesterol, and raise long-term blood glucose levels. Yet it is also unhealthy to consume too few dietary carbohydrates each day, as the body needs carbohydrate-generated fuel to function properly. See Chapter 7 for more information on the glycemic index of carbohydrates and controlled-carb and low-carb diets.
The DRI 2002 recommends that children between the ages of one and three maintain an average intake of 19 grams of fiber daily. For children four to eight, the recommendation is 25 grams daily. Boys aged nine to thirteen should be eating 31 grams of total fiber each day; from ages fourteen to eighteen, they should have 38 grams daily. Girls from age nine to eighteen should consume 26 grams of total dietary fiber daily.
Carbohydrates (or “carbs,” for short), sometimes called sugars or starches, are the human body's main source of glucose. Once carbs are converted to glucose and enter the bloodstream, the pancreas secretes the hormone insulin, which enables the body's cells to use the glucose for energy. Glucose is also essential for central nervous system functioning.
Fiber is considered a carbohydrate, but unlike sugars and starches, it doesn't have an appreciable impact on blood sugar levels. When you're looking at the nutrition facts label on packaged food, you'll see that dietary fiber is included in the total carbohydrates listed, but is also broken out as a separate measurement so you can see how fiber-rich the food is.
Fiber is beneficial to both children and adults for a number of reasons. First of all, fiber doesn't break down significantly in the gastrointestinal tract. That makes it bulky and therefore filling. So a little bit of fiber goes a long way towards making you feel full. Second, fiber promotes both heart and gastrointestinal health. Insoluble fiber, found in whole grains like wheat bran and fibrous vegetables, keeps the colon clean, while soluble fiber — found in beans, berries, nuts, and seeds — soaks up the bile acids that convert to cholesterol.
Recommendations for Total Carbohydrates
The USDA- and FDA-recommended daily value for carbohydrates is 60 percent of total calories. DRI 2002 recommends that 40 to 65 percent of daily calories come in the form of carbohydrates. For children between age one and eighteen, the RDA for carbohydrates is 130 grams.Some clinical studies have indicated that regularly consuming high glycemic index carbs can reduce good cholesterol, increase bad cholesterol, and raise long-term blood glucose levels. Yet it is also unhealthy to consume too few dietary carbohydrates each day, as the body needs carbohydrate-generated fuel to function properly. See Chapter 7 for more information on the glycemic index of carbohydrates and controlled-carb and low-carb diets.
Recommendations for Fiber
Look for whole-grain breads and cereals, such as bran, which are kid-friendly and versatile food choices with plenty of fiber. Other good sources of dietary fiber include fresh fruits (with the skin on), popcorn, brown rice, and root vegetables. Children and adults should have 20 to 35 grams per day.The DRI 2002 recommends that children between the ages of one and three maintain an average intake of 19 grams of fiber daily. For children four to eight, the recommendation is 25 grams daily. Boys aged nine to thirteen should be eating 31 grams of total fiber each day; from ages fourteen to eighteen, they should have 38 grams daily. Girls from age nine to eighteen should consume 26 grams of total dietary fiber daily.
Sugar is a carbohydrate, and it is included in the “Total Carbohydrates” entry on the nutrition facts label. Sugar is also listed separately, along with fiber, underneath the carb total so you can see how much added sugar the product contains. The USDA recommends that sugar intake should be limited. The DRI 2002 specifies that total daily sugar should be less than 25 percent of daily calories.
Teaching Your Child About Food Labels
You will find the nutrition facts label on virtually every packaged food product in your local grocery store. It can be a wealth of information — if you know how to read it correctly. Although total grams and milligrams of certain nutrients are listed, the most revealing information on the nutritional facts is the daily value, or DV. Daily values (or DV) are expressed as a percentage of the maximum recommended dietary allowance for the day, based on an “average” 2,000-calorie diet. For example, if a food's sodium content represents 50 percent of the daily value, and your child eats one serving of the product, he will have consumed half of his sodium allowance for the entire day.
Serving Sizes and Calories
The first entry on the food label is serving size and number of servings per package. Teach your child to assess the serving size in relationship to how much she typically eats of the food. For example, if she eats two servings of a food, she should double the nutritional percentages and values on the package.After servings is a listing of total calories and calories from fat per serving. You and your child should assess this information in the context of her daily calorie needs for the day. Chapter 5 provides more information on recommended daily caloric intake.
Nutrients to Limit
Nutrients that should be limited — fat, cholesterol, sodium, carbohydrates, and protein — are next. Both total grams and daily values are included. Trans fats are also included on some labels and should be limited as well (see “The Trouble with Trans Fats,” below).Again, the DV is a good indicator of how much of a particular nutrient your child will get from a food. Levels of 20 percent or higher for any of these dietary elements are considered high. Teach your child to compare product labels of different brands to make healthier food choices.
Total carbohydrates are the next item on the food label, and these are also listed in total grams and as a percentage of daily value. Two subcategories — dietary fiber and sugars — are listed individually under the total carbohydrates. Generally speaking, look for foods with high fiber content and low sugar content. Protein rounds out the list of primary nutrients included on the food label.
Vitamins and Minerals
Next come the vitamins and minerals that you want to ensure your child gets plenty of — vitamin A, vitamin C, calcium, and iron. Your child should learn that his food choices throughout the day should total 100 percent of the daily value for these nutrients.
FIGURE 9-1: Nutrition Food Label.
Quick Reference
To provide a convenient frame of reference, the footnote located at the bottom of the nutrition facts panel includes all total daily values (in grams) for the main nutrients included on the label (fat, saturated fat, cholesterol, sodium, carbohydrates, fiber) based on a diet of 2,000 calories per day. On larger packages there is also a list of total daily values for a 2,500-calorie diet. Remember that your child's caloric needs will vary based on age and gender.Unlabeled Items
There are cases in which food won't be labeled, and a good nutrition guidebook will come in handy. Foods that don't require labeling under FDA and USDA guidelines include these items:- Foods sold for immediate consumption (including food from vendors, restaurant meals, and airplane food)
- Food prepared “on-site” for later consumption (such as products from a bakery)
- Foods manufactured or prepared by certain small businesses that do not exceed prescribed employee and production guidelines and who have filed an exemption with the FDA
- Foods shipped in bulk, like produce
The Importance of Family Dinners
Teens Less Likely to Smoke, Drink, Use Drugs
From CASA News Release,About.com Health's Disease and Condition content is reviewed by the Medical Review Board
The number of teens who have regular family dinners drops by 50 percent as their substance abuse risk increases sevenfold, according to a survey of 12 to 17 year olds released by the National Center on Addiction and Substance Abuse (CASA) at Columbia University.
The CASA report on the survey, "The Importance of Family Dinners," was made public at the launch event for Family Day: A Day to Eat Dinner with Your Children to be celebrated on September 22, 2003.
"The survey finds that the more often children have dinner with their parents, the less likely they are to smoke, drink or use illegal drugs," said Joseph A. Califano, Jr., chairman and president of The National Center on Addiction and Substance Abuse (CASA) at Columbia University. "It is a tragedy that family dinners decline as teens get older."
"It is vital that frequent family dinners become a permanent fixture for children, not only when they are young, but throughout their teenage years," said Dr. Wade F. Horn, Assistant Secretary for Children and Families at the U.S. Department of Health and Human Services. "The frequency of family dinners decreases significantly as children enter and go through high school– and that's just when the benefits of family dinners may be needed most."
Califano and Horn unveiled a proclamation from President George W. Bush declaring September 22, 2003 to be Family Day, and stating: "Recent studies from the National Center on Addiction and Substance Abuse at Columbia University found that teens from families who eat dinner together were less likely to use illegal drugs, alcohol and cigarettes, while teenagers who rarely eat dinner with the parents were more likely to engage in these unhealthy activities."
CASA and the Administration on Youth and Families also previewed a public service awareness campaign, promoting Family Day and its message. The campaign includes television spots featuring former First Lady Barbara Bush; radio spots featuring actress and CASA board member Jamie Lee Curtis; subway and bus posters; and movie theatre slides.
Family Day is a national effort to promote parental engagement as a simple, effective way to reduce youth substance abuse and raise healthier children.
Family Day Survey Findings
- Compared to teens who have family dinners twice a week or less, teens who have dinner with their families five or more nights in a week are:
- 32 percent likelier never to have tried cigarettes (86 percent vs. 65 percent).
- 45 percent likelier never to have tried alcohol (68 percent vs. 47 percent).
- 24 percent likelier never to have smoked pot (88 percent vs. 71 percent).
- Teens who have family dinners twice a week or less are three times likelier than teens who have dinner with their families five or more times a week to say all of their friends use marijuana (9 percent vs. 3 percent).
- Teens who have dinner with their families five or more times a week are almost twice as likely to receive A's in school compared to teens who have dinner with their families two or fewer times a week (20 percent vs. 12 percent). Teens who receive A's and B's are at half the risk of substance abuse as those who receive grades of C or lower.
"We're thrilled to be launching this national campaign, and to have the participation of our former First Lady Barbara Bush and Jamie Lee Curtis," noted Dr. Horn and Mr. Califano. "Their commitment and that of the many organizations involved will help make Family Day a powerful symbolic reminder of the impact of family dinners and parental engagement on our nation's teens."
Family Dinner Conversation Starters
By Wayne Parker, About.com Guide
"Good." "Fine." "OK."
Are these the words you generally hear from your children in response to questions at the dinner table? If so, you have a lot in common with many families and fathers. Getting kids to talk to their parents in meaningful ways is almost an art form. And, at least in our family, it was hard to get our kids to stop at all between mouthfuls.
But talking at the dinner table is an important part of family life. These kinds of moments not only build relationships, but research suggests that family dinner conversations have a lot to do with building language skills and the ability to think critically.
In talking to dads and other family experts about this topic, I have tried to identify some questions or comments that, when used, can be the start of some memorable family conversations. Admittedly, some may be a little "off the wall," particularly if you are just starting the effort at having good mealtime family discussions. But perhaps they will spark some ideas of your own that would work well with your family and its personality.
"How about those 49'ers?" Particularly if you have sons interested in sports, talking about various sports teams and their performance can start some great conversations.
"What were the highs and lows of your day, today?" Rather than just a quick summary of the day's activities, a question like this focuses on evaluating and offering opinions about the day. Other variations might be "What was the best (or worst) thing that happened to you today?" or "If you were writing a newspaper article about your day, what would be the headline?"
"The word of the day is enthrall." One dad I talked to had a "word of the day" that he introduced at dinner time, defined and then asked his children to use the following day in a conversation, school class or other setting. They then reported at dinner the next night before receiving a brand new word of the day. The New York Times has a word of the day website where you can get ideas.
"What is your favorite movie or book and why?" Here is an opportunity to share opinions and defend them in a non-threatening setting. And other family members often are willing to chime in with their opinions. We tried this recently, and my 15 year old talked for at least 30 minutes about his recent read, Alcatraz Versus the Evil Librarians.
"What is the most important thing in being a good friend?" Questions like this help children explore values and mine life's experiences for meaning. Related questions might include "What do you think makes a person successful?" or "If you were a billionaire, what would you do with all your money?"
"Does our family seem too busy? What should we change to be less so?" Questions that ask for feedback on family lifestyle open some doors to meaningful conversation. It is a good opportunity to assess how we are doing as a family unit and what might need to be different.
"If you could invite three famous people to dinner, who would they be and what would you want to talk about?" Here is another question that gets at personality, priorities and interests without seeming to pry or be too curious. Questions that get children (and adults) to think less superficially will often start great conversations.
"If you were running for mayor (or president, etc.), what would be your campaign platform?" Lots of families like to discuss current events around the dinner table. Questions like this one tend to get right to the root of current issues in your community, nation and world. One word of caution: while some families like to debate issues at the dinner table, some family members who are more shy may feel intimidated. Don't let the conversation turn into something that excludes or offends other family members.
Whatever the approach, getting your family to talk at the dinner table is important to their development and to your relationships. A little creative thinking and starting and maintaining a tradition of such conversations will make a big difference in your family's life.
"Good." "Fine." "OK."
Are these the words you generally hear from your children in response to questions at the dinner table? If so, you have a lot in common with many families and fathers. Getting kids to talk to their parents in meaningful ways is almost an art form. And, at least in our family, it was hard to get our kids to stop at all between mouthfuls.
But talking at the dinner table is an important part of family life. These kinds of moments not only build relationships, but research suggests that family dinner conversations have a lot to do with building language skills and the ability to think critically.
In talking to dads and other family experts about this topic, I have tried to identify some questions or comments that, when used, can be the start of some memorable family conversations. Admittedly, some may be a little "off the wall," particularly if you are just starting the effort at having good mealtime family discussions. But perhaps they will spark some ideas of your own that would work well with your family and its personality.
"How about those 49'ers?" Particularly if you have sons interested in sports, talking about various sports teams and their performance can start some great conversations.
"What were the highs and lows of your day, today?" Rather than just a quick summary of the day's activities, a question like this focuses on evaluating and offering opinions about the day. Other variations might be "What was the best (or worst) thing that happened to you today?" or "If you were writing a newspaper article about your day, what would be the headline?"
"The word of the day is enthrall." One dad I talked to had a "word of the day" that he introduced at dinner time, defined and then asked his children to use the following day in a conversation, school class or other setting. They then reported at dinner the next night before receiving a brand new word of the day. The New York Times has a word of the day website where you can get ideas.
"What is your favorite movie or book and why?" Here is an opportunity to share opinions and defend them in a non-threatening setting. And other family members often are willing to chime in with their opinions. We tried this recently, and my 15 year old talked for at least 30 minutes about his recent read, Alcatraz Versus the Evil Librarians.
"What is the most important thing in being a good friend?" Questions like this help children explore values and mine life's experiences for meaning. Related questions might include "What do you think makes a person successful?" or "If you were a billionaire, what would you do with all your money?"
"Does our family seem too busy? What should we change to be less so?" Questions that ask for feedback on family lifestyle open some doors to meaningful conversation. It is a good opportunity to assess how we are doing as a family unit and what might need to be different.
"If you could invite three famous people to dinner, who would they be and what would you want to talk about?" Here is another question that gets at personality, priorities and interests without seeming to pry or be too curious. Questions that get children (and adults) to think less superficially will often start great conversations.
"If you were running for mayor (or president, etc.), what would be your campaign platform?" Lots of families like to discuss current events around the dinner table. Questions like this one tend to get right to the root of current issues in your community, nation and world. One word of caution: while some families like to debate issues at the dinner table, some family members who are more shy may feel intimidated. Don't let the conversation turn into something that excludes or offends other family members.
Whatever the approach, getting your family to talk at the dinner table is important to their development and to your relationships. A little creative thinking and starting and maintaining a tradition of such conversations will make a big difference in your family's life.
Preparing Your Kids for Company
The Invasion of the Houseguests
By Wayne Parker, About.com Guide
One of my wife's favorite stories from her growing up years was of a cousin whose family was hosting a great aunt for a holiday dinner. This particular great aunt was well to do and had a reputation for being very prim and proper. This boy's family wanted everything to be just impeccable for the great aunt's visit. However, there was one feature of this great aunt that was impossible to overlook. She had an unusually large and misshapen nose; and she was very sensitive about it. The boy's parents had gone to great lengths to tell the children not to comment on Great Aunt's nose, no matter how much they wanted to.
After much preparation, Great Aunt arrived. It was truly all the children could do to not laugh about her appearance, but they succeeded-at least for a while. That is, until during the midst of the holiday dinner, this boy cousin, wanting some salt for his stuffing, asked Great Aunt, as politely as possible, "Great Aunt, will you please pass the nose?"
Well, there are always some embarrassing moments to be expected when entertaining guests at home. But sometimes the issues aren't always as simple as avoiding mentioning something that shouldn't be mentioned. Sometimes they may be related to giving up one's room to a guest for a few days. Sometimes the issues may surround an uncle or aunt who is so affectionate it is uncomfortable. And sometimes it is just upsetting the family routine.
In any case, the key to proper performance is preparation!
Here are a few recommendations for preparing the kids for the disruption that houseguests inevitably bring to a family.
Provide Information. Make sure that you are communicating to the children what will be happening and when during the visit. Discuss where visitors will be sleeping and what will happen to the displaced family members. Go over the planned calendar of events and explain what is expected of the children for each event. Be clear about behavioral expectations, but also be willing to be flexible and plan time for the children as well.
Protect the Children's Possessions. A big part of children's sense of security relates to things that are theirs and are special. Often houseguests will limit access to certain possessions or put others at risk, especially if there are smaller children among the guests. Consider putting aside a few things that are special to them and that will not have to be shared with the guests. And make sure that the house is babyproofed if one of the guests is a toddler.
Involve the Kids in Preparations. So often, a harried mom and dad may knock themselves out cleaning, cooking and otherwise preparing for guests while the kids do their own thing. Involving them in the efforts to be ready for company can help them have a stake in how things look and in the success of the event. Have them help cook, clean or otherwise prepare.
Prepare for the Unexpected. Often with a house full of guests, things will not go according to plan. One common challenge is keeping meals on time. Be prepared with some healthy snacks for the children if a meal is delayed for some reason. If the kids aren't hungry, they will be less likely to be a problem.
Despite our best efforts and preparations, our children will not always behave as they should. Correcting that inappropriate behavior in a setting with company involved can be a little overwhelming for both children and parents. Here are a few recommendations:
- Remove the child from an inappropriate situation right away.Don't wait for the behavior to escalate.
- Discipline in private.Go into another room and speak privately and quietly. Often in group settings, the behavior will be motivated by a desire for attention. And disciplining in public will only exacerbate the problem.
- Be clear about expectations and consequences.Identify clearly the behavior which was inappropriate and how you expect the situation to be handled. Be firm in your comments so that you are understood.
- Be a little understanding.Things are disrupted for the children; have options available which will encourage better behavior in the group while still allowing an outlet for the childhood energy. A few games, some things to do outside and some field trips to child friendly places like the zoo, a children's museum and so forth will go a long way.
Conclusion
Part of what a parent should do with their children is build positive memories. Having houseguests can be a source of positive memories if the children are prepared for the experience and if there are opportunities for memorable interaction. A little preparation goes a long way to making holiday visits positive and memorable.Eating Together and Family Meals
Why Family Meals?
By Wayne Parker, About.com Guide
If you ever have time to watch some of the old family sitcoms like the Brady Bunch, My Three Sons or others, you will often see families eating together. But if your family is more like mine, there are way too many things to do outside the home to connect often at mealtime.
But mealtimes are an important part of building family ties. And in addition, there are some big health benefits to taking time to eat together.
Kids Eat Better. With the alarming rate of childhood obesity and lack of fitness, the experts in the field of children's health warn us to avoid a steady diet of fast food. Too often, when we are running to soccer games, dance recitals, or piano lessons, dinner is secured in the drive through lane and eaten in the car. Taking time to prepare and serve a nutritious meal at home can help kids eat better food-lower fat, lower sodium and higher nutritional values.
Parents Eat Better. If it is good for the kids, it is good for us. Try an experiment: commit to eating a prepared meal at home at least once a day for a week, and see if you don't feel better and if you have been able to keep your weight down. Eating at home instead of in the car on the way to or from an event will help you, too.
Doing Double Duty: Spending Time and Eating. One of the challenges parents often have (and especially fathers) is balancing the demands on their time. Eating a meal at home with the family is one of those high leverage activities-you can spend time with your family and eat a meal at the same time. These are both high priorities and you get to do them at the same time!
Daily Check-Ins. Among the many difficulties of moving into the teenage years is that our kids are more mobile and tend to spend less time at home. Having the family together for at least one mealtime each day (usually breakfast or dinner) gives parents and teens a chance to connect they might not otherwise have. No matter what the age of your children, mealtime is a good time to check in with each other.
Learning Good Manners. Anyone else noticed that good table manners are missing from some of our children today. This is probably a result of the more casual atmosphere of today's busy lifestyle, but good manners are essential to success. At the family table, you can practice setting a table properly; you can teach good manners and proper etiquette. And you can see how well your teaching is taking.
In order to attract and keep your kids at the family table, family mealtimes have to be attractive to them. Pizza every night might be one way, but there are better ways to make mealtimes a good experience.
Involve Children in the Preparation. Children love to be involved. Find age-appropriate ways for them to help with dinner. Breaking up lettuce for a green salad or putting napkins on the table might be good for a toddler. Older children can help with shopping, cooking and setting the table. Finding ways to involve them in the process can help children have ownership in the outcome.
Keep It Simple. Candidly, families trying to implement family meal time tend to go a little overboard in meal preparation. Everyday does not need to have a holiday dinner. Some simple meal ideas can help ease the transition and make it a more enjoyable experience.
Keep the Conversation Light. Family meal time is not the time to engage in serious debates about issues like discipline or money. If the discussions are too heavy, children will rebel at coming and parents will come away with indigestion. Resolve to keep the tone light and conversational and save the heavy stuff for individual discussions or for a family council.
Turn Off The Television. This one was a hard adjustment for me when Julie and I were married. The TV was on all day every day at my home growing up, including mealtimes. But we have resolved from the early days of our marriage to turn off the television during mealtime (and most times). Television will distract some or all family members from the benefits of family mealtime and will minimize the kind of conversation you hope to have. And dad: put away the newspaper, too.
Eat Outside the Box. Take the time to be a little creative with family meals. Plan some variety. Think about ideas like packing some sandwiches in a picnic basket and heading to the park. Stoke up the barbeque for dinner from time to time. Try some ethnic dishes that you may not have experienced before. Try a fondue sometime to experience real family togetherness. But keep a little variety in mind as you plan your family meals.
Conclusion
Family mealtime can become a highlight of the day and a way to build some pleasant family memories. Remember to make it fun. Involve the children in planning and executing the meal. Keep conversations light and distractions to a minimum. And then enjoy spending time together and having this daily check in whenever possible.How to Build Your Savings Account
To build savings look at ways to both reduce expenses and increase income.
By Laureen Miles Brunelli, About.com Guide
Building savings is an important financial goal for many people today. Often when we think about saving money, though, the first thing that comes to mind is cutting back. And while that is important, the key to building savings is twofold: reduce expenses and increase income.
Reduce Expenses
Creating a budget and sticking to it is a first step in reducing expenses. But a budget is just numbers on paper. Actually reducing expense is done in our everyday lives. And it's not easy but here are some ideas for reducing expenses:- Review monthly expenses and see what can be eliminated or reduced.
- Shop around; find deals on everyday items.
- Working from home saves money on everything from child care to clothes.
- Reduce your debt or better yet avoid debt in the first place.
Increase Income
Pairing reduced expenses with increased income will grow your nest egg much faster. Try these ways to increase your income include:
- Get a raise at your current job
- Find a new job that pays more
- Get a second job outside the home
- Make extra money moonlighting in a work at home job
- Start a work at home business
Build Your Savings
And as you make you the effort to reduce expenses and increase income, you must, of course, actually save the money these efforts yield. Build savings by having a certain amount automatically deposited into a savings or investment account. If you pay off a debt or are able to decrease your spending on an item already in your budget, have the money in the budgeted deposited into savings regularly.If your strategy for building savings involves making extra money, try depositing your earnings from all or some your work at home endeavors into a savings account. if this is new income for you, then you won't miss it, and you will see your nest egg grow.
Top 7 Ways to Save on Household Expenses
By Erin Huffstetler, About.com Guide
Running a household is an expensive affair, but there are lots of things that you can do to minimize the cost. Here are the top seven:
1. Bundle Your Services
Have Internet, phone and cable service? Move all of your accounts to one provider, and you could save $20 or more per month. Check your mail for bundling offers or visit lowermybills.com to find out which company is offering the best service bundle in your area; then make the switch and save.2. Cut Back on Extras
Do you really need caller ID ($6) and call waiting ($9)? How about the premium cable ($60) or satellite package ($55) that you subscribe to? Examine your list of monthly expenses, and determine what you can live without – short term or long term.3. Clip Coupons and Shop Sales
Groceries can take a big bite out of a budget, but they don't have to take a big bite out of yours. To reign in your grocery spending, start clipping coupons and shopping the sales. Just how big of a savings can you expect? 15% is a reasonable expectation for a first time couponer, and with time that could increase to as much as 50%!4. Slash Your Insurance Premiums
Insurance is important to have, but costly. Shop around for a better auto insurance rate, and you may just shave hundreds of dollars off of your current premium. Can't find a better rate? Talk to your current provider to see if there are discounts that you are missing out on. Do they offer a multi-line discount for customers with multiple policies? A good student discount? A good driver discount? For even more savings, consider increasing your deductible or canceling collision coverage on older vehicles. If you have homeowners or renters insurance, be sure to review those policies as well.5. Get Energy Smart
Do you dread opening your utility bills each month? If so, there's a lot that you can do to reduce your bill. Install a programmable thermostat, and set it to run less when no one is home; turn off lights when they aren't in use; wash your laundry in cold water; turn down the temperature on your hot water heater; only buy Energy Star appliances. Start looking around, and you'll find lots of ways to reduce your energy consumption and your energy bills.6. Seek Cheap Thrills
You don't have to spend a lot of money to have fun, so examine your entertainment spending; and see if there are places where you can make cuts. Could you rent movies instead of seeing them in the theatre? Enjoy free concerts instead of paid concerts? Check out books at the library instead of buying them? Go on a picnic instead of eating out? Challenge yourself to have more fun for less money – and see where you end up.7. Pay Your Bills on Time
Are you in the habit of paying your bills late? If so, you're probably paying extra for the privilege. Start paying your bills on time, and say goodbye to late fees and rate hikes once and for all.From Two Incomes to One
Top Tips To Make It On One Income
From Barbara Whiting, former About.com Guide
1.) Refinance Your House
Consider refinancing your house at a lower interest rate. Also consider lengthening the terms of your mortgage; going from a 15-year to a 30-year mortgage will reduce your payments.
Lower Mortgage Interest Rates
2.) Sell Or Trade Your Second Car
If you have two car payments, consider selling or trading one car. This can save you a considerable amount of money both in the car payment and in reduced insurance and maintenance fees.
Kelly Blue Book
3.) Eliminate Unnecessary Luxuries
There are many ways to save $50-$100 a month just by eliminating some unnecessary expenses. For instance, cell phones; do you really need two cell phones, or even one? Cable or satellite subscriptions can also be reduced by changing plans, or eliminated altogether.
Cell Phone Service Plans
4.) Examine Your Grocery Budget
Groceries are another expense that most families can reduce with some work. Plan a weekly or monthly menu, make a shopping list, and stick to it. Try to cut out prepared foods and eating out.
Enemy Territory - The Grocery
5.) Consider Working At Home
Ask your current employer about the possibility of telecommuting from home. You might also consider opening a home daycare.
Home Daycare Provider
6.) Bargain Shop
Garage sales and consignment shops can be great ways to save money. Many consignment shops only accept quality items so this can be a wonderful way to save money on children's clothing.
Consignment Shops
7.) Use Coupons
You can use coupons for more than just groceries. You can save on hotels, diapers, gas, computer products and many other items. With a little work and organizing, using coupons can save you a substantial amount of money each month.
Big Big Savings
8.) Family Activities
You can save money on family fun in several small ways that will add up over the month. Use the library instead of the bookstore, visit the public park instead of Gymboree, and check with your local zoos and museums; many offer discounts or free days.
The WWW Virtual Library:Zoos
Creating Gifted Children - Nature or Nurture?
By Carol Bainbridge, About.com Guide
The question of nature versus nurture in the creation of giftedness — or sometimes referred to as genius — is an old one. However, these days many people believe that one can create a gifted child. Parents hoping to give their children a competitive edge buy all kinds of instructional materials, including CDs of Mozart’s music to play to their infants or even to their unborn children still in the womb.
Is this kind of instruction useful? Does it work? Probably not. Think about it. If we could make children smarter just by providing them with the right instruction in early childhood, we would have very few mentally challenged children. All we’d have to do is play a little Mozart, buy some Baby Einstein DVDs, and use flash cards. We could have a nation of brilliant children. It could be cheaper for us to buy every couple with a new baby a set of these materials than it is to pay for programs like those required by the No Child Left Behind Act.
However, even though these materials may not create a gifted child, it is still a good idea to use them — if your child likes them. They can be used to nurture, not push, your child. Think of intelligence as a rubber band. Rubber bands come in different sizes: some are quite small, while others are fairly large. Each of us is born with a certain amount of intelligence; just picture it as a particular rubber band. That’s the nature part. If we nurture that intelligence, we can help it develop. That would be the equivalent of stretching the rubber band.
There is, however, a limit to how much we can stretch a rubber band. We can stretch a large rubber band much farther than we can stretch a small rubber band. Nurturing intelligence is like stretching a rubber band. A gifted child has the intelligence that is equivalent to a large rubber band. If we challenge a gifted child, we stretch his or her intelligence. The same is true for any child. The more we challenge that child, the more we stretch the intelligence.
Now imagine a large rubber band and a medium-sized rubber band. Imagine stretching the medium-sized rubber band and doing nothing with the large rubber band. What you might end up with is two rubber bands that look to be the same size. They may look the same, but they aren’t. The medium-sized rubber band might even look larger than the large rubber band!
This is what happens to a gifted child who is not challenged compared to an average child who is. In school, the two children may look alike. The average child may even appear to be more intelligent. However, the gifted child still has a larger rubber band. The two rubber bands themselves are still different. A stretched rubber band and one that isn’t stretched don’t look at all alike even though the measure the same length.
Our goal is to challenge our children, regardless of how smart they are, and to stretch their minds as best we can. We may not be able to turn every child into a gifted child, but we can certainly challenge each child so that he or she achieves a maximum potential.
The question of nature versus nurture in the creation of giftedness — or sometimes referred to as genius — is an old one. However, these days many people believe that one can create a gifted child. Parents hoping to give their children a competitive edge buy all kinds of instructional materials, including CDs of Mozart’s music to play to their infants or even to their unborn children still in the womb.
Is this kind of instruction useful? Does it work? Probably not. Think about it. If we could make children smarter just by providing them with the right instruction in early childhood, we would have very few mentally challenged children. All we’d have to do is play a little Mozart, buy some Baby Einstein DVDs, and use flash cards. We could have a nation of brilliant children. It could be cheaper for us to buy every couple with a new baby a set of these materials than it is to pay for programs like those required by the No Child Left Behind Act.
However, even though these materials may not create a gifted child, it is still a good idea to use them — if your child likes them. They can be used to nurture, not push, your child. Think of intelligence as a rubber band. Rubber bands come in different sizes: some are quite small, while others are fairly large. Each of us is born with a certain amount of intelligence; just picture it as a particular rubber band. That’s the nature part. If we nurture that intelligence, we can help it develop. That would be the equivalent of stretching the rubber band.
There is, however, a limit to how much we can stretch a rubber band. We can stretch a large rubber band much farther than we can stretch a small rubber band. Nurturing intelligence is like stretching a rubber band. A gifted child has the intelligence that is equivalent to a large rubber band. If we challenge a gifted child, we stretch his or her intelligence. The same is true for any child. The more we challenge that child, the more we stretch the intelligence.
Now imagine a large rubber band and a medium-sized rubber band. Imagine stretching the medium-sized rubber band and doing nothing with the large rubber band. What you might end up with is two rubber bands that look to be the same size. They may look the same, but they aren’t. The medium-sized rubber band might even look larger than the large rubber band!
This is what happens to a gifted child who is not challenged compared to an average child who is. In school, the two children may look alike. The average child may even appear to be more intelligent. However, the gifted child still has a larger rubber band. The two rubber bands themselves are still different. A stretched rubber band and one that isn’t stretched don’t look at all alike even though the measure the same length.
Our goal is to challenge our children, regardless of how smart they are, and to stretch their minds as best we can. We may not be able to turn every child into a gifted child, but we can certainly challenge each child so that he or she achieves a maximum potential.
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