FamilyInShape

Happy 2009! Stay safe, be responsible

Sometimes I can't believe we are celebrating the year 2009.  It seems like only yesterday when I was leaving home,joining the corps, getting married and having a kid, the first of four.  Yet here it is, 2009!  Well, I'm glad to be here to celebrate with my family, for there are too many whom are not and for them I pray for peace and a safe holiday season.  There's a lot of celebrating going on over the next few days which is why I decided to post this message tonight.  For some it might come a little late, but for those of you who plan to party any time over the next few days and through the weekend, this message might come in handy.  Please be responsible when you drink, stay safe, and have a happy and fantastic New Year's celebration!

Stay well,

A message from Amber McCracken:

As we approach New Year’s Eve, many Americans will be enjoying a spirit or two.  Because there is no form of alcohol labeling required by the government, understanding how much is too much is difficult.  According to a recent release by the Center for Science in the Public Interest, Consumer Federation of America, National Consumers League and Shape Up America!, Americans should have these facts as they countdown to 2009:

·       When it comes to drinking alcohol, the old adage is true: It doesn’t matter what you drink, it’s really how much that counts.  Don’t kid yourself into thinking beer or wine is “safer” or less “potent” than the “hard stuff.”

·       One of the most important tips about responsible drinking is to know how much you are drinking. So, remember, 12 ounces of regular beer has the same amount of alcohol as five ounces of wine and an ounce and a half of distilled spirits.

·       Alcohol affects women differently than men. Besides producing less of the enzyme responsible for breaking down alcohol, women generally have a lower percentage of natural body water than men, which means alcohol levels are more concentrated and women are likely to feel the effects (including the onset of alcohol-related diseases) sooner. In light of these differences, the Dietary Guidelines recommends that women consume less alcohol -- up to one standard drink a day while men are advised to limit their consumption to two alcohol drinks a day.

·       Sometimes the wisest decision is not to drink. This is the case if you are younger than the minimum legal drinking age, pregnant, driving or operating machinery, or simply cannot control your drinking. 

·       In many cases, alcohol and medications don’t mix. Always read the label to determine if the prescription medicine or over-the-counter drug carries a specific warning about consuming alcohol.

·       If you are hosting a party, don’t over-serve alcohol and keep an eye out for anyone who may have had too much to drink and is planning to drive home. If necessary, take their keys and call a taxi. Have plenty of non-alcoholic beverage choices available.

·       The obvious tip that everybody knows but sometimes forgets: before you go out, plan how you are going to get home. Designate a driver, have a taxi number, and have money ready to pay the taxi. Whatever you do, don’t drink and drive and plan on staying sober.

·       Whether you are a parent, family member or a friend, don’t serve to or buy alcohol for people under 21.

                Whatever you do, don't drink and drive!

Click here to read the complete release on this issue.

Other resources:
http://www.shapeup.org/
http://www.shapeup.org/about/arch_pr/121208.pdf
www.nclnet.org.

12 days to a new you - stress

Since I started this series, on December 12, we have covered drinking more water, eating more fruits and vegetables, sleep and cutting back on bad carbohydrates. By the 24th you should have a nice collection of ideas that will help to improve your body and mind and prepare you to tackle a brand new year with a brand new you.

Today I would like to chat a bit more about stress, the good and the bad.  Enjoy this article contributed by the author of The Inner Peace Diet, a tasty little recipe follows the article.  

Stay well,

Finding Inner Peace During Times of Stress

Are you feeling overwhelmed and stressed out by the conflicting demands of work, home and holiday preparations?  Do you find it difficult to find the time and energy to eat nutritious, healthy meals due to your fast paced lifestyle?  You are not alone.   Unfortunately, life does not come with an instruction manual and most people don’t have personal chefs at their disposal.  One surefire way to attain serenity is to eat healthy foods, breathe mindfully, and feed your soul with joyful thoughts. 

Stress and fatigue are rampant in our society. Sometimes, mild stress can have positive health benefits. For example, it can serve as a motivator to achieve a desired fitness or educational goal.  However, over time, poorly managed stress can lead to medical problems such as anxiety, depression, digestive issues and obesity. In modern life, it is imperative to learn stress management techniques in order to maintain a healthy lifestyle.

One of the most effective stress management techniques is breath work.  Breathing exercises are free, are easy to learn and can be practiced virtually anywhere.

Breathe Your Stress Away

Breathing is of one of the most grounding and calming experiences we can attain. Does it seem silly to you read instructions about a concept as fundamental as breathing? Breath is something that most of us take for granted.  It is an involuntary response that we rarely think about. Air is one of our basic survival needs.  Without breath, human beings can only survive a maximum of ten minutes. Most of us do not breathe properly and deprive ourselves of the vital energy we need to prosper. By training our lungs to effectively take in and dispel air we can literally transform our lives and our bodies. 

The ffirst step to inner peace through breathing is to simply notice your own breathing patterns.  Sit quietly in a space where you will not be disturbed. Take a moment to close your eyes.  Become aware of your body drawing in air.  Do not attempt to change or alter anything. Simply notice your own unique and conditioned way of inhaling. Gently observe how you exhale. Do you empty your lungs completely?  Or do you hold your breath? Is your breathing rapid and shallow?  Does your chest expand when you take in oxygen?  Do you fill your belly with air or simply just inflate your upper lungs?  Is your breath even or is it jerky? Sit and notice your breath for ten minutes.  Our breath is often an accurate reflection of how we live our lives.  For example, does your rapid, uneven breathing mirror your chaotic and fast-paced lifestyle?   In your journal, write any thoughts feeling and behaviors that this exercise stirred within you.

Here are some breathing exercises to help you  reduce your stress level.

Breathing from your belly

Gently close your eyes.  Place your right hand over your heart center and your left hand over your belly. Placing your hand over your heart is an act of self-love that provides an instant sense of tranquility. By placing your hand over your belly you will be able to sense your deep breaths and learn how to breathe more effectively.   Allow yourself to breathe normally for three complete breaths. When you are ready, gently inhale. Fill you belly with a long cleansing breath.  Sense this breath with your left hand. First fill your belly with air, then fill your lower lungs with air and finally fill your upper lungs with air.  Imagine that you are filling a glass of clean, refreshing water.  Pour the water from the bottom of your belly to top of your lungs.  As you exhale, imagine that you are emptying the same glass of water. First empty the air from your upper lungs, then your lower lungs and finally empty your belly.  Practice this breath for ten minutes.  In order to enhance belly breathing, you may wish to visualize your belly as a large red balloon that expands during inhalation and deflates during exhalation.

Healing Breath

Gently close your eyes.  Lie down on the floor or assume a seated position that is comfortable for you.  Practice breathing naturally for a few moments.  Either silently or aloud ask yourself what part of your body most needs healing in this moment.  Place your dominant hand over the area of your body that requests therapeutic touch.  This area may be injured, infected or simply just calls out for your mindfulness.  Place your other hand on your abdomen.  Slowly inhale.  As you inhale, visualize a healing energy flowing into your dominant hand. Picture this energy as a repairing and rejuvenating white light.  With each inhalation, imagine this healing light purifying and cleansing this area of your body. As you exhale, imagine the pain and negativity washing out of your body and your life. Continue breathing deeply and visualizing the healing, white light for ten minutes.

In conclusion, here is a healthy, gourmet recipe that is a great way to use nourish your body and put that leftover holiday turkey to good use.

Relaxing Rice and Turkey Salad

10 ounces vegetable stock, organic and ready to serve
1 cup water
1 cup brown rice, long-grain, uncooked
1 cup whole kernel sweet corn
1 fresh tomato, seeded and chopped
1/2 cup peas
1/2 cup shredded carrot
1/4 cup freshly squeezed lemon juice
1 tablespoon extra virgin olive oil
1/2 cup Parmesan cheese, grated
1/3 cup fresh parsley
3/4 cup turkey, cooked
1. In large stockpot over medium high heat, blend vegetable stock and water. Bring to a rolling boil. Add brown rice, corn, peas and carrots. Stir well.
2. Reduce heat to low. Cover and simmer for 20 minutes or until rice is tender and most of the water is absorbed.
3. Gradually add lemon juice and olive oil to mixture. Mix well. Add cheese, tomato, parsley and turkey. Toss well to coat
4. Transfer mixture to bowl. Cover and refrigerate for at least three hours. Serve.

 

Aileen McCabe-Maucher, RN, MSW, LCSW is co-author of The Inner Peace diet which will be published by Alpha/Penguin Books and released nationally on December 2, 2008.  She is a registered nurse, licensed clinical social worker, and nationally recognized mental health expert.  She is a professional psychotherapist and widely quoted health expert.  She can be reached at www.innerpeacediet.com.

Hugo Michael Maucher, is co-author of The Inner Peace Diet.  He is a graduate ofthe prestigious Johnson & Wales University.  He is a professional chef and former resaurant owner with over 20 years of experience in culinary arts and recipe design.  He has appeared as a guest chef on Philadelphia cooking shows and has worked wih the Food Network.  He can be reached via the website www.innerpeacediet.com.

12 days to a new you - carbohydrates

I love bread! Italian bread with a bit of olive oil, or French bread with sweet butter, bagels, muffins with my morning coffee or tea, and even those English muffins with their little nooks and crannies just holding on to every bit of butter and jam, yumm! But it doesn’t end there; I also love pasta and white rice.  I know I’m not alone in my love affair with carbs.  Ms. Dolson  from About.com explains that carbohydrates are “organic compounds consisting mainly of sugars, starches and fiber. They are used primarily for energy in the body.”  She also points out what I’ve learned over the years, that if we don’t use this energy fairly quickly it’s going to be stored, unfortunately, not as energy.  Some will be stored as glycogen which is used in the brain and muscle cells but also as the energy we use during a high intensity workout. However, what we don’t use is stored as fat, yuk.

Now, I’m not proposing a low carb or no carb diet all of a sudden.  We already know that eliminating certain nutrients might work in the short term, but eventually those foods will make their way back into your diet and guess what? You will gain what you lost and then some.  So what do we do about these carbs?  There are so many and they are everywhere.

Well, first know the source.  An article in MedlinePlus breaks it down for us in a very simple way:

 

“Complex carbohydrate foods provide vitamins, minerals, and fiber that are important to the health of an individual. The majority of carbohydrates should come from complex carbohydrates (starches) and naturally occurring sugars, rather than processed or refined sugars, which do not have the vitamins, minerals, and fiber found in complex and natural carbohydrates. Refined sugars are often called "empty calories" because they have little to no nutritional value.”

“Simple carbohydrates are broken down quickly by the body to be used as energy. Simple carbohydrates are found naturally in foods such as fruits, milk, and milk products. They are also found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks.”

Both lists have good and bad carbs.  In actuality, they could all be bad if we’re not careful.  This is where a balanced diet really makes a difference.  A high fiber diet from the complex carbs list balanced with the fruits and dairy from the simple carbs list makes more sense than trying to eliminate all carbs.  Just because potatoes are part of the complex list does not give us permission to eat a pound of mash potatoes in one sitting, but we can have one serving which is only a ½ cup.

The best way to avoid the “bad” simple carbs is simply to keep them out of the house.  Choose whole grain bread and pasta, brown rice, fruits, nuts, legumes, vegetables, 100% juice, tea, and water.  If you can’t trust yourself during meals then snack on vegetables while making dinner or eat a salad before dinner.  This way you will fill up and not be as hungry for the main course.  I have a hard time eating salads in the winter time, still working on that, so I go for the soup instead.  A cup of broth-based soup before my dinner keeps me from eating more than my share of starchy foods.

Other Carb resources:

UC Berkeley Foundations of Wellness

Carbohydrates and Diabetes on KidsHealth.org

 

Check out these other great blogs:

Burn the Fat

Healthy Living Today

Health Nut Wannabe Mom

 

Stay well,

12 days to a new you - sleep

Water, fruits, vegetables and now sleep.  Sleep probably should have been the first on this list but at the time I really wasn't sleep deprived and did not give it much though.  Children generally get all the sleep they need because as parents we not only encourage this good habit but we need it for our own sanity.  It is not all that uncommon to hear parents say "they look like angels in their sleep." Ok maybe that's just me but that mid-afternoon nap is a welcomed break for me and my little Bear, now two years old.  I know, that will soon will end but for now I will cherish every minute of his nap.  

Then kids start school and the nap goes away, which is fine because they are a little older and can tolerate staying up all day for the most part.  However, we generally ensure kids get to bed early enough so that they still get all their needed rest.  In my house, bedtime for the little Bear and Peanut (6) is 8:00 pm, both wake up at 7:30 the next day.  Sometimes I wish I could do that.

Now the teenagers in my house have a completely different sleep pattern.  It is amazing to watch this metamorphosis in my kids.  It's like they need more sleep then when they were babies.  However, teens tend to stay up later and still wake up at the same dark hours of the morning to go sit in a class where they will most likely be present only in body.  Their brain is still sleeping. It's like they're afraid they'll miss something if they go to bed at a reasonable time.  On the other hand, many kids are just loaded with school work and after school activities, therefore, as important as sleep may be, they just don't have the time to fit in the 9+ hours they really need to function properly.

After some time we become accustomed to sleeping a certain number of hours at night, maybe seven or eight; in my case five or six.  We have our reasons.  I generally stay up past the time when everyone goes to bed because it's quiet time for me which I use to study, read, catch up on some funny TV show previously recorded (love the DVR) and even catch up on chores.  I almost always wake up five or six hours after I got to sleep and my goal is to change that pattern to seven or 8 hours which means I need to manage my day time hours with more precision.  Here are some things I've learned about sleep:

Risks of sleep deprivation:

- fatigue

- higher risk of disease

- compromised immune system

- lack of concentration, inability to learn

- weight gain--ugh!

- mood disorders, depression

- difficulty processing daily tasks such as driving

Some Benefits of sleep

- sleep is right up there with eating, it is food for the brain

- improved ability to function

- improved mood

- restores what is lost during the day- muscle tissue, hormonal balance

- improved memory and ability to learn

Resources for sleep can be found all over the web.  I found these sites to have great information on sleep for everyone in the family, check it out:

1. Healthy Sleep: Understanding the third of our lives we so often take for granted.  

2. The National Sleep Foundation has an excellent article on Sleep and Teens 

3. BabyCenter.com covers in great detail their sleep patterns and even tips on how to get them to hit the rack without complaining.  

4. My younger kids like Kidshealth.org because it speaks directly to the kids about any health topic.

Sleep tight! Stay Well,

12 days to a new you- fruits & vegetables

Photo by mundoo

Continuing on this journey of adding a positive something to each day over the next twelve days is still a bit of challenge.  But here we are, day three with both days two and three additions: fruits and vegetables.  You are still drinking your water.

You might be eating fruits and veggies throughout the day, however it doesn't hurt to assess how you are eating them and which ones.   Again, eating cold foods during the winter is not appealing to many people and is used as a crutch to avoid eating important nutrients. However fruits can be cooked, just as veggies so no excuses.

Besides the easy to find, everyday, local or imported fruit, there are so many more options to choose from.  The problem is sometimes we're just afraid, we don't know how to eat certain fruits, they can be a little expensive, etc.  However, it is a good idea to treat yourself and your family to a new fruit every once in  a while.  We eat grapes, apples, bananas, and strawberries like they're going out of style.  During the summer months we also add anything citrus such as oranges, tangerines, Clementine, and grapefruit.  But once in a while we step outside the box and try something new, such as pomegranate, persimmon, mangoes, and peaches.

As with fruits, there are vegetables we seem to always have on hand such as corn, green beans, legumes, carrots, celery and some type of lettuce.  That's great but to keep it interesting try new combinations, new vegetables and find ways to include these in your meals every day.  I know there are some interesting vegetables out there we just don't know what to with them.  Unfortunately, it is very easy to eat veggies that have been sauteed in butter, covered in creamy dressings, and over cooked.  Try adding a bit of olive oil instead of butter, add garlic or other salt-free spices, squeeze a lemon, broil, bake or blanch your veggies instead of boiling or microwaving.  You want your cooked vegetables to be crispy tender with bright colors, not wilted and tasteless.  

Get the kids involved in the selection and preparation process but be mindful of what you use as a dip or seasoning on your fruits and vegetables.  Avoid canned foods choosing frozen instead. Some fruits and vegetables are seasonal, so take advantage when they are in season to try them out.  Read about them online, learn about the benefits and how to eat or prepare them.  Knowing in advanced makes for a more positive experience for your and your family.

So we are drinking water, eating fruits and vegetables.   Great start! 

Stay well,

Resources for information on fruits and vegetables:

Fruits and Veggies: More Matters!

The World Healthiest Foods