September 21, 2008
Quit Now!
A new study in JAMA shows that smoking damage in women is reversible and may be reduced to nonsmoker’s levels.
Within five years of quitting smoking, the risk of dying from coronary heart disease is lowered by 21%. The risk of dying from other diseases is also reduced after quitting, although the time frame changes with each disease.
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June 08, 2008
Quote of the Day
"There is no elevator to success. You have to take the stairs."
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May 24, 2008
Quote of the Day
"Those who believe they can do something are probably right, as are those who believe they can't."
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April 30, 2008
Quote of the Day
"Ability is what you're capable of doing.
Motivation determines what you do.
Attitude determines how well you do it.”
–Lee Holz
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April 16, 2008
Hurry Up and Wait
For most individuals, living in the 21st century, life has become a blur of comings and goings punctuated by guilt about how much faster they should be "coming and going." The insanity of hurriedness has permeated every facet of life and prevents us from being able to enjoy friends, families, and ourselves to the fullest. Nobody seems capable of simply being where they are without thinking or saying they should be someplace else.
I think it's time to recognize that slowing down is good for our health. Patience is not only a virtue, but it can also be the road to mental and physical well-being. Waiting can be an opportunity to connect with other people, whether through friendly conversation or perhaps by making light of the situation.
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September 26, 2007
Eating less and exercising linked to longevity…go figure.
It has been know for about 70 years that caloric restriction prolongs life. In everything from yeast to primates, a significant decrease in calories can extend lifespan by as much as one-third. However, the mechanism of how this happens has remained unclear.
Now, reporting in the September 21 issue of the journal Cell, researchers from Harvard Medical School, in collaboration with scientists from Cornell Medical School and the National Institutes of Health, have discovered two genes in mammalian cells that act as gatekeepers for cellular longevity. When cells experience certain kinds of stress, such as caloric restriction, these genes rev up and help protect cells from diseases of aging.
The new genes are called SIRT3 and SIRT4. They are members of a larger class of genes called sirtuins. (Another gene belonging to this family, SIRT1, was shown last year to also have a powerful impact on longevity when stimulated by the red-wine molecule resveratrol.)
In this paper, the newly discovered role of SIRT3 and SIRT4 drives home something scientists have suspected for a long time: mitochondria are vital for sustaining the health and longevity of a cell.
Mitochondria, a kind of cellular organ that lives in the cytoplasm, are often considered to be the cell's battery packs. When mitochondria stability starts to wane, energy is drained out of the cell, and its days are numbered. SIRT3 and SIRT4 play a vital role in a longevity network that maintains the vitality of mitochondria and keeps cells healthy when they would otherwise die.
When cells undergo caloric restriction, signals sent in through the membrane activate a gene called NAMPT. As levels of NAMPT ramp up, a small molecule called NAD begins to amass in the mitochondria. This, in turn, causes the activity of enzymes created by the SIRT3 and SIRT4 genes--enzymes that live in the mitochondria--to increase as well. As a result, the mitochondria grow stronger, energy-output increases, and the cell's aging process slows down significantly. (Interestingly, this same process is also activated by exercise.)
In fact, the mitochondria appear to be so essential to the cell's life that when all other energy sources inside the cell--including the nucleus--are wiped out, yet the mitochondria are kept intact and functional, the cell remains alive.
Source: EurekAlert!
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September 21, 2007
Quote of the Day
The secret of joy in work is contained in one word - excellence.
To know how to do something well is to enjoy it.
– Pearl Buck
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August 29, 2007
A is for Attitude
Attitude is more important than facts.
It is more important than the past, education, money, circumstances, failure, successes, than what other people think or say or do.
It is more important than appearance, giftedness or skill.
It will make or break a company, a church, a home.
The remarkable thing is that we have a choice every day regarding the attitude we will embrace for that day.
We are in charge of our attitudes.
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That was one long week!
Turns out the transitions and transformations took a little longer than anticipated. We're still working through some minor issues but I can now post! Thanks for being patient.
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July 06, 2007
Downtime
A Dietitian's View will be offline for a few days. See you next week!
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July 03, 2007
Back to Reality
Sorry for the lack of posts the past few weeks...my wedding/honeymoon caused a minor distraction.
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March 19, 2007
Feeling tired? 6 tips for more energy
The right foods — and a little bit of caffeine — can make all the difference.
If you can’t get out of bed in the am, fall asleep at your desk in the afternoon, have trouble keeping up with your kids or find yourself dragging through the day, the following SIX strategies can help increase your energy level!
Get enough sleep:
You’ll obviously feel tired and sluggish without enough sleep. But research also shows that sleep deprivation can be detrimental to your health and weight. Aim for 8 hours a night.
Avoid late night high-fat meals
Eating high fat, high salt, high calorie meals before bed – can zap your early am energy and make it hard to get out of bed in the morning. Sort of like a food hangover.
Eat breakfast:
Numerous studies have shown that eating a healthy breakfast can help people feel better both mentally and physically during the morning hours.
Try moderate caffeine
Caffeine is currently the most widely used stimulant in the world and scientific studies confirm that caffeinated beverages like coffee can help keep you temporarily alert and focused. So feel free to enjoy a few cups of joe, but certainly know your personal tolerance level and don’t solely rely on caffeine as your means to stay energized.
What’s more, be sure to “decaffeinate? by late afternoon so the caffeine doesn’t keep you awake at night (see #1!). Caffeine typically peaks within the first hour and can linger in your system between 3 and 8 hours, so adjust accordingly.
8-ounce cup of coffee = approximately 100 milligrams caffeine
One cup black tea = approximately 40 milligrams caffeine
One cup green tea = approximately 20 milligrams caffeine
Keep your body hydrated:
Water is needed to maintain a healthy body, a clear mind, and a good balance within your tissues. About 60% of your body is water and to function efficiently, you must stay hydrated. How much is enough? The Institute of Medicine recommends about nine 8-ounce cups of fluid per day for women and thirteen 8-ounce cups of fluid per day for men. Even more if you live in a super hot climate or are very physically active. Sounds like a lot, but rest assured, it adds up quickly… and although water is your best bet, ALL fluids count (including coffee, tea and milk in your cereal). Even juicy fruits and vegetables!
Prevent dips in blood sugar:
* Eat every 4 to 5 hours: Eating consistently throughout the day provides your brain and body with a constant source of fuel. This 4-5 hour eating strategy can dramatically prevent dips in your blood sugar levels. Some people with diagnosed hypoglycemia may need to eat even more frequently (every 2-3 hours).
* Limit refined carbohydrates to help lessen volatile blood sugar swings: Concentrated sources of sugar like soda, candy, fruit juice, jam, and syrup can create radical spikes in your blood sugar – which often leaves you feeling tired a couple of hours later. And although refined, white starch like white bread, crackers, bagels, and rice do not naturally contain sugar compounds, they are metabolized into sugar very quickly and can often create the same affect. Instead incorporate high quality carbs like vegetables, fruit, beans, peas, lentils, brown and wild rice, and oatmeal.
* Incorporate soluble fiber: Foods rich in soluble fiber have the ability to slow down the absorption of sugar in your blood and therefore, help to level blood sugars and energy. Incorporate oats, brown rice, barley, apples, pears, strawberries, oranges, sweet potatoes, carrots, peas, and beans into your diet.
* Incorporate protein with meals and snacks (whenever possible): The addition of protein to a meal will help slow the absorption of carbohydrate in the blood. This can help you feel energized and productive for hours after eating.
“ENERGY MENU?
Breakfast
Bowl of whole grain cereal (for a cereal with extra protein try: Kashi Go Lean and Special K Protein Plus) with skim milk topped with sliced strawberries
Coffee with skim milk
AM Snack:
Apple and container of non-fat, flavored yogurt
2 glasses of water
Lunch
Large vegetable salad with grilled chicken with vinaigrette dressing
Whole grain roll
2 glasses of water
Snack
Gnu Bar (or 2-pack Nature Valley granola bars)
Skim latte
Dinner
Grilled pork tenderloin or fish
Baked sweet potato
Sautéed spinach in olive oil
2 glasses of water
PM Snack
Ounce of dark chocolate
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March 17, 2007
Laughter is the Best Medicine
Why should you never iron a 4-leaf clover? You don't want to press your luck.
Happy St. Patrick's Day!
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January 25, 2007
Attitude makes a difference.
Focus on the positive. Imagine all the possibilities that are out there. Limitations really are only in our mind; if something isn't possible one way, there is always a different way to accompish the ultimate goal.
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January 04, 2007
What's your stress buster?
The idea of not getting stressed out is all well and good -- until something stressful happens.We are often stressed over things that are totally out of our control. Meanwhile, how you respond to a stress you had, say, in the morning, will often affect the entire day, either negatively or positively. We will always have stress in our lives, but how we respond to those stresses is the key.
Figure out what coping strategies work for you -- and then implement them. This should be something that gives you a peaceful state of mind, whether it's yoga, prayer, meditation or exercise. Then, make it a part of your daily routine. For example, you might start each day in prayer before you head out the door. We prepare to go shopping and vacationing. Why not prepare our minds and body for daily stress?
Celebrate your successes and rebound from your failures. Take credit for success when you achieve a resolution. If you fail, don't blame yourself -- just see how you can do better the next time.
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November 02, 2006
Will Travel Well
Don’t let business travel and client meetings sabotage your healthy lifestyle. If you’re a frequent flyer, follow these tips to help keep you on track when you’re away from your normal routine.
PREBREAKFAST: Food at breakfast meetings is rarely healthy. Eat your oatmeal at your hotel, then stick to coffee and fruit at the meeting.
CARRY SUSTENANCE: Undereating is one of the biggest risks for overeating. Tuck a piece of fruit and a yogurt from the hotel breakfast bar into your briefcase to tide you over so you don’t dive for the bread basket at lunch or succumb to junk food.
JUST SAY NO: Politely decline dessert, bread, foods that just don’t appeal. Don’t make a big deal of it or even explain. Nobody cares about your dietary needs, and that’s gauche.
SAVE THE SPLURGES: Wouldn’t you rather enjoy indulgences in the company of loved ones than with Joe from accounting? If you splurge every time you travel and your travel is business, you’re going to get in trouble. Differentiate between business and vacation travel.
STOP MEANS STOP: When you’ve eaten your fill, have the waiter take your plate so you’re not tempted to keep nibbling.
CALL HOME: Instead of wolfing comfort food when you’re lonely, call home, take a walk, go to the gym. Find other ways to treat yourself.
KEEP MOVING: Not only does business travel often mean more food, it usually means less exercise. Wear a pedometer and aim for 10,000 steps a day, even if it means hiking around airport terminals. Start your day on the treadmill at the hotel gym to fit in at least half those steps.
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October 04, 2006
Step Outside
Albert Einstein once said that the definition of insanity is doing the same thing over and over again and expecting different results. In other words, if you do what you always did, you get what you always got. When you're trying to make a lifestyle change - whether it's weight loss, getting in shape, stop smoking, meeting new friends - it's crucial to step outside of your normal routine and try something new. Otherwise you'll get the same old, same old results.
Go a different direction. Try a new path. Be brave. Have confidence. Make it fun. Surround yourself with supportive, positive people. Ever been around a negative person who complains about everything? What a downer! Lighten up! Enjoy the good things in life. Write down three good things that happened to you today, or this week. Think positive. Smiling is contagious :)
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July 06, 2006
Big Announcement
So I've gone this whole week without making the big announcement. Unfortunately I've not found a cure for diabetes or a super food that actually melts the pounds away - sorry healthy eating and exercise is still the way to go. But...I do have some big news! My boyfriend and I traveled to my hometown in Pennsylvania for a family reunion and got engaged! The trip started with a red-eye flight into Pittsburgh just in time to catch the Pirates in action against the White Sox. The Pirates managed to end their losing streak with a walk-off home run despite a short rain delay. Although that was amazing, the most exciting moment came in the 4th inning when I looked up at the score board and saw my name and will you marry me? I wasn’t paying much attention to the scoreboard as I was wondering why he had his hand in his pocket and he let the Bud Light vendor walk right by without getting a refill. So in front of 21,000 fans, David asked me to marry him and I, of course, said YES!
The other part of the news is the introduction of my...I mean our...new website www.roadtoourwedding.com. It's still in it's early stages of development, so bare with me, us, as WE work on it as time allows. (So many things I want to do, so little time. Did I mention the whole east coast, west coast thing...not going to be easy. But, I promise not to neglect all of you in the nutrition and fitness world.)
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May 08, 2006
Laugh a little...or a lot!
Good news! Laughter reduces stress. Having a good laugh relaxes muscles and stimulates the production of stress-relieving chemicals in the brain. Watch a favorite comedy movie or television show. Find time to talk with a friend you find entertaining. Laugh at your own jokes - it's good for you!
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May 05, 2006
Time Savers
For most people, time is limited. Here are some suggestions to maximize this limited resource.
Keep a calendar. Write down you tasks and activities so that you know what you need to get done and where you need to be. You can also look back at the previous week or month and get an idea of where you spend most of your time. Are you overcommitted? Do your tasks and activities coincide with your values?
Learn to say no. Next time you’re asked to help out with a function or volunteer time on a certain day, think about your values and goals. It’s ok to say no to something you’re not fully committed to. Maybe you can recommend someone who could better fit those shoes?
Multi-task. Some things are meant to be done on their own – driving, for example. Some people attempt to drive their car, talk on the phone and drink coffee all at the same time. This can lead to a major disaster. However, other things done together are a little less dangerous. Try folding laundry while watching your favorite TV show or use a headset or speakerphone and talk to a friend while you pack a healthy lunch for the next day.
Unpile your papers. Junk mail, bills, memos, reports – whatever paper you have in your hand, act on it. Don’t let it pile up and think you’ll get to it later. The first time it hits your hand – file it, pay it, delegate it to someone else or throw it away (my favorite!).
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April 24, 2006
Being Consistent
Consistency is so important when it comes to exercise. If you’ve made a goal to exercise 5 days/week – how do you maintain that habit? Here are 3 tips to help you be more consistent.
Plan, Plan, Plan.
Effective planning is the key to making that 5 min walk of 5 mile hike actually happen. People who have a habit of setting aside time for being active are far more likely to remain active down the road.
Be Flexible.
You probably already know this, but your day doesn’t always run as smoothly as you’d like. If you happen to miss a day of planned activity, make sure you find time for it the next day. Maybe make it the first thing you do when you get up. That way, you know it will get done. If there’s a bigger problem at hand, give it the priority it deserves and resolve to get back to your activity plan as soon as you can.
Think Positive.
“Can’t? is not a word. At least in my book. “I will try? sounds much better. Negative thinking or all-or-nothing thinking can be very discouraging and counterproductive when it comes to you reaching your goals. Having a positive attitude and hearing encouraging words in you head can go a long way when trying to stick with a commitment.
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April 20, 2006
Your values vs. How you spend your time.
Matching you values and priorities with the daily activities you do can help you manage your time better and reduce the amount of stress in your life. First, identify your values or priorities. Make a list of the principles or qualities that are important to you right now. Try to think of at least 5. These may change throughout your life, but think about what drives you at this point in your life. Now rank them in order of importance to you. Next, write down the activities you do throughout the day.
Choose a weekday and a weekend day and list everything you do – big or small. Next circle the activities you spend the most time doing. Do these match any of the values on your list? Make a note of these activities. Are they values with a high priority or a low priority? If your activities are in line with your values you are less likely to be dissatisfied with the way you spend your time. Stress can occur when you find that you’re not spending enough time doing the things that are not important to you. Think of some activities that correspond with your priorities and think of some ways to work them into your day. What can you spend less time doing? Where can you spend more time? This is called time management.
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April 15, 2006
Today's Dietitian
Thank you to Today's Dietitian for mentioning me and my blog in their article Food Blogs — Culinary Chronicles for Every Nutrition Niche. Also thank you to Sharon Palmer, RD for writing the article on nutrition blogs. Today's Dietitian is a magazine which helps keep nutrition professionals up to date on the latest and greatest in nutrition, fitness and health. See, even dietitians need to keep learning. It's all about lifelong education, learning something new, trying new things - whether you're a dietitian, a CPA, a software engineer, a mom, a retiree or maybe you sell showerheads and wall vaults. Everyone can benefit from education!
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April 13, 2006
Simplify Your Life
Wish you could be on Fine Living’s Simplify Your Life? You know, that television show where you let 3 experts into your home to help you reorganize closets, transform your basement into a workout room, find a new wardrobe or add some variety to your cooking? While you're waiting for your TV breakthrough , try these 5 tips to help you declutter your house, your life and your mind.
Remove 10 items from your closet that you haven't worn or used in the last year. Then do the same in your dresser, bookshelves, and even the medicine cabinet. All that extra stuff not only takes up space, but organizing and maintaining it can consume your time as well.
For one month, try buying only food and absolute necessities. In the end, you may find you really didn't need most of what you would have bought if you had spent with free rein. By shopping with awareness, you'll also help spare yourself unnecessary debt and clutter.
Learn to say "no." Cut back on engagements and social commitments that have little meaning to you. Instead, give your time and energy to what you love most, be it family, a hobby, or a charity.
Do one thing at a time. Next time you find yourself juggling several tasks at once--watching TV and reading the paper simultaneously, for instance--stop. When you do several things at once, you can't fully enjoy any one thing.
Seek silence. Quiet time without television, telephones, or computers is scarce these days. Schedule a time without these distractions. Whether you meditate, walk outdoors, or soak in a tub, try to immerse yourself in total peace.
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April 06, 2006
Quote of the Day
Don't judge each day by the harvest you reap, but by the seeds you plant.
Robert Louis Stevenson
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March 31, 2006
Quote of the Day
Instead of waiting for the perfect opportunity,
I should work toward a realization
that every opportunity is perfect.
Suzan-Lori Parks
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March 28, 2006
Quote of the Day
If you don't know where you are going,
you might wind up someplace else.
Yogi Berra
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March 15, 2006
Lighten Up
Have you heard that optimists live longer than pessimists? The good news is that it’s not too late for pessimists to make a few changes and still reap some benefits. Here are a few ideas:
*Every job has its good and bad parts – try to find the joy in your work.
*Surround yourself with positive people.
*Deal with the situations you can control and try to accept those that you can’t.
*Put things in perspective and realize that setbacks are only temporary.
*Write down three positive things that happen each day.
Posted by Lisa at 08:31 AM | Comments (0) | TrackBack
March 06, 2006
Relax, stretch, laugh and rest
People with diabetes who took a five-part series of stress-management and diabetes classes at Duke University had significantly lower blood sugar levels than those who took classes on diabetes alone.
Some Indian research showed that doing 30 to 40 minutes of yoga a day reduced blood sugar by 50 to 75 points throughout the day.
And a Japanese study showed that six months of "laughter therapy" improved kidney function in people with diabetes. While this doesn't take the place of medicine, it's certainly fun to tell jokes, watch funny movies and read the comics.
Sleep also is important. Pulling all-nighters can cause higher than average blood sugar levels even in healthy adults. And frequently sleeping less than five or six hours nightly has been linked to a greater risk of diabetes, according to research in America, Germany, Finland and Sweden.
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February 28, 2006
Quote of the Day
"What would you attempt to do if you knew you could not fail?" - Unknown
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February 22, 2006
Reward Yourself
A day at the spa…now that’s my idea of a reward. Facial, massage, manicure, pedicure, hair cut – what better way to relax? A reward is something that makes you feel good – but it is not food! Rewarding with food gives the wrong impression – if you do something well, you get to eat something. Maybe even something on the forbidden list. First, there are no forbidden foods and depriving yourself of a certain food can lead to binging. Forbidden foods make you feel guilty when you eat them. Food should not cause guilt. All foods are legal and we can eat them when we want to – based on feelings of hunger and satiety. When you reach a goal or you just feel like treating yourself – choose nonfood rewards like tickets to an event you want to go to, a new outfit, new exercise equipment or a trip to the beach, golf course or park.
Posted by Lisa at 08:29 AM | Comments (0) | TrackBack
February 17, 2006
Take a Stress Break
Reduce daily stress by changing those things you can control.
**Make sure you get enough sleep. Try going to bed 30 mins earlier so that you have enough energy to face the day.
**Think about your attitude. Be positive and spend time with others who have a positive outlook and a sense of humor.
**Be patient. Take tasks one at a time. Prioritize, plan and pace yourself. Be forgiving when you get off track.
**Avoid rushing around at the last minute by organizing your day.
**Delay or delegate any work that’s optional.
**Get unpleasant tasks over with by tackling them early in the day.
**Go with the flow. Not every battle has to be won – or even fought.
**Create a change of pace. Make one day just for you. Read a good book or get a massage.
**Exercise regularly. Physical activity helps relieve emotional intensity.
Posted by Lisa at 08:45 AM | Comments (0) | TrackBack
February 15, 2006
How do I get back on track?
Lapses happen. That doesn’t mean that you are a failure and all is lost. Instead of beating yourself up over your lapse, accept the fact that you’re going to have bumps along the way and put it behind you.
**Everyday is a new opportunity to start again. Better yet ever minute is a new opportunity.
**Guilt can lead to a chain of lapses. Knowing that they may happen and having a plan to deal with them is important to your success.
If you’re feeling down, focus on things you know you can do and stick with them. Gradually add more healthy changes until you’re back on track.
**Find something that worked before – like an old food record or exercise program – and follow it. This will help you get your routine back.
Posted by Lisa at 08:33 AM | Comments (0) | TrackBack
February 14, 2006
Help! My family doesn’t like to try new things.
First, don’t get discouraged. Some people don’t realize that tastes do change and it is possible to like new foods. In the meantime, hopefully your habits will rub off on those family members who are set in their ways.
**Make changes one at a time. Too many new foods at once could spell failure. Once you’ve mastered one change, move on to the next. Soon these little changes will add up to an overall healthier eating plan.
**Don’t just buy more fruits and vegetables – make them visible. Fill a fruit bowl with grapes and oranges. Keep cut up celery, carrots and cucumber in the fridge for easy access. If it’s easy to eat – they’ll eat it.
**Most important, get everyone involved! Keep a grocery list in the kitchen for others to add to it. Ask family members for new meal and snack ideas that are different and healthy. If they can choose it, they might be more apt to try it.
Posted by Lisa at 09:41 AM | Comments (0) | TrackBack
January 19, 2006
Making too many changes at once - Big mistake.
If you’re going to be successful with making lifestyle changes, it has to be changes you can stick with without going crazy. If you never belonged to a gym before and are planning on going seven days a week, chances are that isn't going to happen. Or if it does, you won't be able to keep it up for more than a few weeks. A bread-lover trying to switch to exclusively whole grain breads is going to have a really hard time. Changing your entire lifestyle is hard to do -- and even harder to stick to.
Start making changes, but do them a little at a time. Replace that afternoon bag of chips with an apple. Eat your vegetables first at dinner. Try to hit the gym an extra day each week. Incorporating those small changes gradually will make it a lot easier for you to stick to your diet.
“Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time.?
–Mark Twain
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December 20, 2005
Quote of the Day: Teamwork
"It is amazing how much you can accomplish when it doesn't matter who gets the credit." Deepak Chopra
Posted by Lisa at 11:17 AM | Comments (0) | TrackBack
November 28, 2005
Quote of the Day
Regarding the latest fashion for "skinny" jeans this season - glamorised by Kate Moss and fellow models Liberty Ross and Laura Bailey - who have poured their beautiful but trimmer-than-ever physiques into the tiniest drainpipe trousers.
Luci Daniels, nutritionist and the former chairman of the British Dietetic Association, said: "This is a narrow sector of society buying high fashion.
However, being that thin can affect your health, fertility and skin. It's not natural and it takes a lot of work. Is it worth it to fit into a pair of jeans?"
Posted by Lisa at 09:59 AM | Comments (0) | TrackBack
November 22, 2005
What I Want For My Daughter And All Young Women
Holly was a board member of The Ophelia Project which is an organization who's mission statement is: Founded as a catalyst for positive change within schools and communities nationwide, The Ophelia Project is committed to helping youth form healthy peer relationships while creating a safe social culture for all.
What I Want For My Daughter And All Young Women
by Holly Nishimura
1953-2003
I want a community and environment that teaches and supports development of the whole person. If sports is to be our model, I want it to be based on participation and sportsmanship, not superstardom and win-loss records. If soft drinks are the model, then base it on nutritional content and contribution to one's health, not the image and sizzle of a model, or the promise of cool you can attain simply by taking a sip.
I want her to know it is not the size of her bra, or the status of her friends, or the clothing she wears that has true meaning; that what she owns and wears is only a detail in her life; that the content of her character, her actions, contributions, the truth as she knows it, and her beliefs and values are what define her.
I want her to be strong, independent, and self-sufficient so she can make clear and positive decisions for herself throughout her life. I want her to be comfortable and happy with herself, so if she chooses, she can wisely select a partner who will provide her with love and support.
I want her to understand her sense of responsibility and her place in a community. I want her to know that we all bear responsibility for our society and environment, and we can contribute in one thousand ways.
And I want her to experience true joy, because life can be a great deal of fun!
I want her to know that even on a bad hair day she can meet a new friend; that with a run in her stockings she can have a rich and rewarding experience; that when she steps outside herself and her immediate surroundings and parameters, she can experience the entire world.
And if she can manage her feelings and life, she can have whatever she wants.
I believe in the potential of the human spirit, and want her to have that belief as well.
And finally, I always want her to know unconditional love. From her parents and family, from at least one friend, and from a partner, if that is her choosing. How to give love and how to share it.
I believe that will give her the emotional strength to survive anything and choose to thrive in everything.
Posted by Lisa at 08:43 PM | Comments (0) | TrackBack
October 31, 2005
Keep Compu-Fit
Do you feel computer fatigue after a work day? For the tiny muscles that control your eyes as you view the screen and the big muscles that support your back as you sit, your body needs regular breaks from extended computer work. You need good lighting (no glare, good contrast), a chair that allows for good posture and a computer positioned for comfort, too.
*Take short, frequent breaks. (Net surfing isn't a break!)
*For your eyes: Blink frequently. Close your eyes occasionally for a few moments. Every 15 minutes or so, look away from the computer screen at a distant object.
*For your hands and arms: Take a minute to use different muscles. Stretch. Stand up and take a few deep breaths.
*For your whole body: Get up from your workstation and move for at least five minutes every 60 minutes. During your midday break, take a brisk walk -- 15 minutes or more to promote your overall fitness.
Source: 365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS
Posted by Lisa at 03:46 PM | Comments (0) | TrackBack
March 28, 2005
Happy Monday Morning!
Along with good nutrition and regular physical activity, adequate rest is a big part of any formula for fitness and health.
When you get a good night’s sleep, you feel better and are maximizing brain function and energy levels. But how well you sleep can depend on what you eat.
Consider these tips for the rest of your life:
Have a small meal or snack no less than three hours before going to bed
Eat heavy, high-fat meals for at least four hours before going to bed
Limit your nighttime intake of caffeine from coffee, soft drinks, water and energy drinks
Limit your alcohol intake at night
Drink a cup of warm milk before bed.
While watching what you eat can help, don’t avoid food entirely at night. If you go to bed hungry, your body may complain by waking you in the middle of the night.
Regular physical activity will also help you sleep well, since exercise helps the body expend energy during the day and recoup at night. However, avoid exercising within three hours of bedtime because that, too, can keep you awake.
Posted by Lisa at 11:50 AM | Comments (0) | TrackBack
February 25, 2005
Stress Happens
Stress is how your body responds to change. Stress happens everyday and everyone responds differently. Some people eat less. Some people overeat. Some people exercise. Some people smoke. Some people get angry. Some people meditate. Some people can’t sleep. Some people write in a journal. Finding a positive way to deal with daily stressors is important. Letting stress build up or responding negatively to stress can increase your risk for heart disease. During this time, stress hormones are released which cause your muscles to tense, heart rate to increase and blood vessels to constrict causing your blood pressure to go up. If you already have clogged arteries, blood doesn’t flow easily to your heart and you may even have chest pains. Everyday, you should eat healthfully, be physically active, get enough sleep (i.e. 8 hours/night), laugh, practice positive self-talk, and give and receive hugs. Other ways to help relieve stress is to make time for social events like going out to dinner with friends, going to a ball game or spending time with your family. It’s also important to have someone you can vent to when you have a bad day. Sometimes just talking it out with someone who will listen and doesn’t criticize can be calming. Making time for yourself is also important. This can be spiritual practice, meditating, journaling or just spending time alone. Hobbies are great stress relievers too. Whether it is reading, gardening, wood working, playing golf, sewing, playing with pets or painting, hobbies can temporarily take your mind to a place where the stress doesn’t matter. Giving yourself rewards like sleeping in late, a candlelight dinner, a day at the spa (massage, manicure) or tickets to a play or special event can also help balance out the stress in your life. The key is finding something that works for you.
Posted by Lisa at 09:39 AM | Comments (0) | TrackBack