New Info Coming Soon!

Hi everyone! Sorry for the lag in posts! I got caught up in the holidays, as well as becoming engaged to the love of my life :) I will resume after the New Year and along with getting back to the information about health and getting the most mileage out of life, I will also be adding in a weekly CHALLENGE to get you on the right track to make 2012 the best year EVER! Stay tuned and Happy New Year!!!

Link to a guest post I did for Health Hive Media :)

http://www.hivehealthmedia.com/scary-truth-childhood-obesity/

Before you head for the kitchen, are you REALLY hungry?

I used to often find myself eating when I wasn't truly hungry. I'm not sure where I picked up this habit (maybe the Ol' Clean Plate Club), but it's one that I've almost broken and I'm excited about it....I've found that breaking this habit really requires the formation of another habit - thinking before you eat. Many people eat when they are bored - I've heard many people say that they just 'find' themselves in the kitchen. Also, eating is such a social event much of the time that people will order a meal because everyone else is, or pick at the appetizers just because they are in front of them even though their bodies don't need the food to survive or thrive. Here are a few things to consider before you wander into the kitchen in your home or the cafeteria at work this week...my challenge to you is to follow the plan below for a one week and see if it begins to become somewhat automatic! And I would love to hear how it goes for you. It's working for me, and I think it will create a conscious thought process for many of you too.

Before you eat, ask yourself "AM I HUNGRY?"

• This is very simple. And the answer is even more simple. If you have to think about it whatsoever, the answer is NO, you are NOT hungry. If you are hungry, eat. If you aren't, DON'T. Your body will always tell you when you are hungry, you just have to listen to it!!!
• If you are finding yourself wandering to the kitchen and you are not hungry, use that opportunity to go for a walk or go work out. Now, instead of taking in calories that your body doesn't even need, you can take this chance to burn calories.
• Also, while you are eating, eat slowly and when you are no longer hungry, STOP. It takes approximately 20 minutes for your body to realize you are full, so enjoy your meal instead of scarfing it down. It's NOT going anywhere :)

That's all I have for today. Short and simple, but very powerful and life-changing if you choose to practice this. Come back tomorrow for some more ideas about small steps to create an active, healthy lifestyle.

Goodnight!

Motivation Tips to Achieve Your Best Beach Body for Next Summer - Starting NOW!! You know you want to... ;)

We all KNOW most of the benefits of exercise (and I will have more recent research about aerobic/cardio exercise and brain function coming up soon!). BUT if you are anything like me, it is SO HARD sometimes to not press snooze or to go home and relax when I should be heading to the gym. I'm going to share some of the things that motivate me, as well as some motivational tips I have heard in my life that haven't worked for me. Not everything works for everyone, but maybe it will spark your desire to get off the couch and go.

ALSO, I would absolutely love any comments from people that have found ways to get motivated. Unlimited ideas are welcome. Please share so others can benefit!

Tips for Motivation

• Don't think, just do it. This sounds so simple and Nike-like, and it is. The longer I debate going to work out, and the more I think about other things I could be doing, the less likely I am to go. However, if I just stop my mind, get in the car and go, I am NEVER disappointed that I went and always love the post-workout feeling. Often times it is our BRAIN, not the time constraint (how many times do find the time to do something non-important instead of working out?) that hold us back. Clear your mind and do it.
• Put on your workout gear. If you put on your gym clothes, there is a much greater likelihood that you will go. Period.
• Go outside and take a brisk 3 minute walk. If you get fresh air and start to move, you will be much more likely to go exercise. To make this more powerful, think about the awesome post-workout feeling while you are doing this and how great you will feel after you get done at the gym.
• Make working out part of your 'hygiene' routine. Getting exercise is as vital as brushing your teeth and taking showers, although we don't often think about it that way. Try to figure out a way to make exercise part of your identity and routine - if you do, it will be hard NOT to do it. Can you imagine NOT brushing your teeth or showering every day?? Ewww...and if you happen to be thinking to yourself, "Those things only take 15-20 minutes combined, MAX." - exercising in any way for 15-20 minutes a day is EXERCISE and will make you that much better for it. If you start with that every day, just taking a walk on your lunch break, you will have accumulated 100 minutes of exercise every work week that you weren't getting before!
• Imagine the future you. It's no secret that many people, especially young adults, feel invincible when it comes to disease and disability in the future. However, it happens. Exercise wards off diabetes, heart disease, sleep apnea, arthritis, stroke, cancer, depression/anxiety, dementia, etc. etc. etc. Sedentary lifestyles invite all of these health problems and diseases. Think about your future kids and grandkids. Do you want to be the decrepid, sickly grandparent (if you even make it that far) or do you want to be the active, fun grandparent that takes your precious grandchildren to the zoo? YOU choose.
• Birthdays, Weddings, Swimsuit Season. Doesn't hurt to mention that when you have a specific deadline, you are more likely to reach your goal. That being said, you can't just say, "I'm going to lose weight by this summer so I look good at our beach vacation.". You MUST make small, incremental goals such as a certain weight loss every two weeks, or your clothes fit better at the end of every week, etc. This way, you aren't losing track of your end goal. Summer could be a few months away and it is VERY easy to lose the weight when you have this much time, IF you keep sight of your goals. You WILL end up in Mexico on your vacation with a rockin' body, blasting "I'm Sexy and I Know It" by LMFAO :)
• Get a workout buddy. This works wonders for many people! It keeps you accountable for your exercise action (not as easy to back out at the last minute). Some people like to socialize while they are working out and some like to be one with their iPod. Either way, the buddy system truly works. Try it.
• Set a timer for 15 minutes. This one is motivation for when you have made it to the gym. This doesn't work for all exercise, such as Crossfit WODs or sprints. However, if you are running, using an elliptical, or any machines, this works well for a lot of people. Set the timer to 15 minutes. When it goes off, set it to 15 again. It is much easier on the eyes to watch the highest countdown in a workout be from 15 minutes rather than 45 or 60.

Other ideas??!!

Hope everyone is having a great weekend! Thanks for stopping by!

Accidental Bad Health Habits That Set Kids Up For Obesity and Overweight Issues

It is assumed that every parent or child caregiver (teacher, babysitter, grandparent, etc.) has a kid's best interest in mind when trying to teach good habits early in life. With the rise in numbers of kids that are overweight or obese, and the health problems that go along with this increase, it is even more important that we are carefully evaluating and are aware of the behaviors that we encourage that could be problematic later in childhood and in life.

Here are a few common habits that we accidentally pass along to kids that facilitate weight gain and how to remedy them:

• Giving them too many liquid calories throughout the day: According to the journal, Pediatrics, kids take in an average of 270 calories per day (approximately 10-15% of their total caloric intake) through sugary beverages such as sport drinks, soda, and fruit juice boxes. Most of these contain empty calories and a low amount of nutrients, which will not trigger a 'full' feeling' as solid foods do. In addition, the large caloric intake can add excess weight fairly quickly.
  Instead of letting your child fill up on these, give them water, low-fat/skim milk after two years of age, and diluted 100% fruit juice. Avoid giving your child soda and sports drink at all and limit the amount of sugary fruit juice. And remember, kids look up to their parents, so avoid drinking these yourself - be a role model and get healthy :)
• Being a member of the 'full plate club': "You need to eat all your food before you leave the table." Does this sound familiar to anyone? Or the less PC version of "Eat all your food - there are starving kids in Ethiopia." If you are saying these things or anything similar to your kids, STOP NOW. Most children (unless they are picky or problem feeders) will stop eating when they are full. These 'full' cues are something that get pushed and ignored too often, and I personally believe that this is part of our societal obesity problem. The next time you go to the kitchen to get a snack or grab a drink from the vending machine at work, ask yourself if you are actually hungry, thirsty, or are you just bored/doing it out of habit. Our bodies are highly complex and AWESOME machines that actually tell us when we are truly hungry, however, we don't always listen...enough of my soapbox though...so, DO make sure your child is getting adequate nutrition, however, don't push when they are full or you are setting them up for a lifetime of overeating.
• Rewarding with dessert: To keep this simple, don't reward with food, especially dessert. When you give a kid ice cream or a cookie because they ate their carrots, it is giving the healthy food a bad connotation.
• Sticking to kid-friendly foods: Chicken nuggets, pizza...easy and kid-friendly, but unhealthy for regular dinners. Make and serve a variety of foods early so that kids get used to different textures, tastes and smells. Kids like what they know and what you expose them to early on sticks, so make it good!
• Sticking your kid in a stroller or a baby sling/backpack: Yes, I realize this is easier when you are in a hurry or in a dangerous place where you don't want your kid walking and accidentally wandering. However, we need to encourage them to move, exercise and develop good motor skills, even if it just sitting before they can walk and playing with toys while you do dishes to start developing fine and gross motor skills. Remember the vicious cycle between obesity and motor skills: kids that are obese have decreased motors skills. However, this is a chicken and egg situation. Not sure how it starts, but kids with more weight have greater trouble with and tolerance for physical activity, and are less likely to try out new things. This decreases the likelihood they will get involved in sports or exercise, they become more sedentary and gain more weight...and it goes on and on...
• Using the TV as a babysitter: I recently read a study and am blanking on where it came from, but kids today use and watch technology and media (TV included) on average for approximately 7-8 hours per day. This is astounding and what's even worse, is that they are usually eating snacks absent-mindedly (again, not using the hunger cues, just eating). Engage your kids in after-school activities and sports and keep TV screen time limited to 2 hours per day max. Computer/cell phone/tablet time can be addicting and should be limited to a 1/2 hour or less of 'fun surfing' time.
• Allowing late bedtimes: There are numerous studies that show a direct link between sleep and obesity/overweight - the less sleep, the more weight gain and this is obviously another vicious cycle. Ask your family physician how many hours of sleep your child should be getting for his or her age, create a bedtime routine and stick to it. Good sleep is one of the most important activities for a young and growing child.

Start small, create easy goals and move toward the remedies for these weight-causing habits. Kids deserve the best chance at being healthy and living long, productive lives.

Check back tomorrow for a post on motiviation and how to get yourself moving toward health!!

The Scary Truth About Childhood Obesity

As a parent (or even if just thinking about becoming a parent at some point), this is a need-to-know, as having just ONE parent that is obese or overweight significantly raises a child's risk of a lifetime of obesity.

I could go on and on about this subject because there is so much research that I've found while writing my doctoral practice model that supports that 'scariness' of it. However, I'm going to stay true to my word and stick to a short, but hopefully enlightening post. THIS (coupled with my family history of death and disease from preventable conditions) is why I decided to start this blog. No one needs to lose a family member, friend or their own life (or quality of life) from a disease or condition secondary to obesity or otherwise that is PREVENTABLE.

Childhood Obesity
Fact: In the US alone, approximately 9 million kids over the age of 6 are obese.
Fact: The estimated annual cost to society is $100 billion, which includes treatment for diseases and preventable conditions caused by obesity
Fact: We are seeing very real and medically complex diseases in kids that were only previously seen in adults, such as sleep apnea, atherosclerosis (hardening of arteries - beginning of heart disease as early as age 6) and type 2 diabetes.
Fact: All complications and diseases secondary to obesity, as well as obesity itself, have a profound impact on all aspects of a child's quality of life and health. Most all complications are reversible if a family decides to take action.

Here are just a few of the complications that childhood obesity brings along with it:

• Depression
• Anxiety
• Low Self-Esteem
• Poor Self-Concept/Decreased Self-Image
• Targets for Bullying
• Social Isolation
• High Blood Pressure
• Fatty Liver Disease
• Type 2 Diabetes
• Sleep Apnea
• Asthma
• Heart Disease
• Decreased Exercise/Activity Intolerance
• Decreased Test Scores in School
• Increased Likelihood for a Lower Future Income
• Increased School Absences
• Definite link to brain health and function
• Link to decreased activity and exercise level as adolescents and adults
• Decreased verbal skills
• Decreased gross motor skills (big muscle skills)
• Decreased fine motor skills (hand writing and coordination)
• Decreased ball sport skills
• Decreased balance skills
• Decreased ability to perform activities of daily living
• Sensory differences
• Earlier onset of puberty for girls and later onset for boys
• Decreased motivation to try new skills or enter new situations

Most shocking is the prediction that this generation of kids could be the first to lose 5 years off of the average lifespan due to obesity and obesity-related diseases. And not only is obesity a problem, overweight also causes health problems as well.

Hopefully, you can now see why this is such a huge (no pun intended) societal issue. Through this blog, I will do my best to keep you posted on ways YOU can prevent or reverse obesity, or just general overweight. This will ensure that you and your family are up-to-date on all of the information that goes into moving toward or maintaining health and an active lifestyle.

Lauren

Fun, Memory-Making Outdoor Family Activities (Exercise & Otherwise) for Winter Time!

Let's take a trip down memory lane - think back to your childhood days and what you did after school...if you were anything like me or the kids in my neighborhood, regardless of the cold weather, we were outside, bundled up and having a great time! It may not have been the swimming, sprinkler or tree climbing weather, however, there were MANY other things to do like playing tag, riding bikes, jumping on trampolines, playing hide and seek, building snowmen and forts when the snow fell, etc.

Fast forward to today - the majority of kids after-school activities tend to center around technology. Computers, texting, messaging on Facebook, talking on the cell phone, playing video games, using the iPad, etc. have taken over the once-active childhood existence. Most involve sitting or even lying on the couch. Unless your child is majorly involved in sports activities, they are most likely NOT getting enough exercise.

Also, there is a growing concern that kids are missing out on a vital component of sensory exploration and health through a lack of outdoor exposure. I understand that there is a also an increased concern about kids being outdoors alone, but if they are able to be outdoors with supervision, this is so important to well-rounded development and occupational exploration.

Here are some great ways to bundle up, get outside and move. Some involve fitness, some involve family time, some involve both - but all can be perfect ways to make family memories and facilitate bonding. Not all of these will work for everyone, but find one or two to add to your winter routine and your kids will thank you later.

• Stepping outdoors to take a walk during the sunrise or sunset
• Skiing
• Ice skating at your local rink
• Cutting your own Christmas tree
• Organizing an informal winter talent show in your neighborhood
• Take an after dinner walk and look for leaves and berries to glue to homemade Christmas cards
• Technology can be a good things - research the birds in your area and go on a nature walk through the neighbor to see if you can spot any
• Go Christmas caroling
• Walk through a festival of lights
• Take family walks after family dinners (family dinner time has been shown to prevent obesity and has many other advantages that translate into better parent-child relationships during the teenage years)
• Build a snowman
• Play freeze tag or other games that involve running (running = warmth!!) in the park or in your yard
• Find a place where you can make a campfire and tell stories about the outdoor activities you loved when you were a kid
• Combine the last two - find a park where you can play games and build a fire
• Teach your kids to draw hopscotch on the sidewalk with chalk and have a snowman/tree/holiday drawing contest
• Go out to look at the winter clouds and (with younger kids) try blowing puffs in the air that resemble the clouds
• Get a low-fat hot chocolate and walk around a safe part of your downtown area to look at the lights and trees
• Go outside and have a contest to see who can get warm the fastest. Everyone pick your own exercise: jumping jacks, running, skipping, etc and GO!

Hopefully these will get you and your kids moving this winter and help to create some fun memories for your family. If anyone else has any other ideas, PLEASE add them to the comments so other families can enjoy them in their journey to health.

Stay tuned for tomorrow's post, which is a run-down on why childhood obesity matter. I have some great information on stats, consequences and you will be able to see why I feel compelled to write this blog!

Your holiday treat favorites actually contain all of this...

I apologize for the lag in posts yesterday! I'm finishing my second to last doctoral semester tomorrow and trying to wrap up all the important projects and presentations. Back to my regular posts tomorrow, however, today I'm posting a link that I like and recently discovered when catching part of the Today Show. This show has been a favorite of mine for a long time because of their ability to relay news as well as many other current person interest stories. Also, they typically have a segment on health and always have good tips and information.

Here is the link to some very interesting information about some of your favorite holiday treats and how to cut back to something similar but healthier. Have a wonderful day and see you again tomorrow :)

By David Zinczinko
http://www.videosurf.com/video/the-worst-holiday-foods-54999910

By Joy Bauer
http://today.msnbc.msn.com/id/45603492/ns/today-today_health/

PROTEIN Wars: Broccoli vs. Steak?!

Good morning!

Why is it important to discuss protein? It is commonly known that protein is an essential part of any healthy diet. Our bodies use protein to build and repair tissue, such as muscle.

Back when I was in elementary school, I recall learning that steak and other meat products had great levels of protein in it and could help build strong muscles, but never that broccoli should be a go-to for this nutrient building block. So when a little side reading led to the question of steak vs broccoli, it seemed that the answer was obvious. I, like many other people, like the occasional steak. I wanted to believe in that steak pretty badly! So I went with steak and I was so wrong. Fun fact: I actually asked some of my physician friends what they thought and many were wrong as well. Seems that old education dies hard!! BROCCOLI WINS! :)

Here is a simple comparison between broccoli and steak. In the whole scheme of things, green vegetables are actually a better source of pretty much EVERYTHING when comparing meat and vegetables:

Steak:

• Roughly 6.5 grams of protein per 100 calories
• Most calories are from fat
• Little to no fiber, Vitamin C, E, folate, phytochemicals to prevent disease

Broccoli:

• 11.1 grams of protein per 100 calories (almost 2x as much protein!!)
• Most calories from protein
• Broccoli is one of the most nutrient dense green vegetables in term on phytochemicals, vitamins and essential nutrients that prevent disease and promote health.

Easy comparison. SO, eat plenty vegetables and save your steak for special occasions. Meat obviously does not need to be a staple food in anyone's diet, because it is easy to load up on protein (as well as disease-fighting and health-building essential nutrients) through green vegetables alone.

The problem is that many people are not a fan of plain vegetables, and the raw form is where the greatest number of nutrients are packed. Luckily though, boiled or steamed vegetables retain much of the nutrients as well. Many people use vegetables in healthy recipes instead of eating them plain and raw.

Does anyone have any great salad or entree recipes incorporating vegetables that they enjoy?

Thanks for visiting today! Come back tomorrow for some shocking information on some favorite holiday treats and how to make good choices this year!

What is REALLY in the cereal you are eating or serving to your kids?

Lucky Charms, Cinnamon Toast Crunch, Cookie Crisp, etc...if you were like me growing up, these sugar-coated breakfasts ended up in your cereal bowl from time to time - my mom wasn't really keen on them, but my siblings and I loved the commercials, colorful cereal boxes and the promise of a toy inside. And as some of you know, shopping with three young kids within a five year age range is a chore!

These cereals still grace the shelves of grocery stores today and kids still eat them - many times as a staple breakfast food. The difference is in the packaging and marketing - many of these cereals now proudly advertise on the front of the box their 'healthy' nutrient content or make-up. Don't be fooled - many are still loaded with sugar regardless of the 'low-fat' or related label on the front. A recent blurb on a morning show highlighted the fact that many cereals have the equivalence of a sugary snackcake such as a Twinkie or 3 chocolate chip cookies in ONE serving (probably less cereal than you regularly put in the bowl)!!! Now you wouldn't eat this or serve this to your kids for breakfast, would you?

To keep things short and 'sweet' :) I'm going to post some quick tips on what to look for in a label when searching for a healthier cereal, which is still misleading unless you know how to interpret it. Cereal in itself is an acceptable breakfast, if low in sugar, fat and high in fiber. Also, it is much healthier when supplemented with fruit or other necessary compnonents of a good diet. So here is the low-down:

• Glance at the grams of sugar PER SERVING on the back label. Divide this number by 4 - this is how many teaspoons of sugar are dumbed into a serving (which is usually only ONE CUP). For example, a cereal with 16 grams of sugar contains 4 teaspoons of sugar. A low sugar content is KEY, as a high sugar consumption has been linked to many diseases, with one of the most serious being weight gain, obesity and diabetes.
• Also, look for fiber - this should be equal to at least 3 grams per serving. As a society, we don't eat enough fiber and this is linked with cancer.
• Be aware of the type of milk you are pouring in the bowl. Skim has the lowest fat content. And just a random fun fact, but if you are concerned about calcium, eat more vegetables! Vegetables contain calcium, and the best ones contain many more nutrients that make up most of what we need in our diet to stay healthy, provide energy and ward off disease! A post on this is in your near future!
• When you find cereal with acceptable fiber and sugar contents, realize that you or your kids may not like the plain taste. Adding blueberries, strawberries or bananas (fresh or frozen) is one way to make it more 'taste-bud' friendly. Also, you will be adding an essential part of a healthy diet.
• If you or your kids still like having your Lucky Charms from time to time, use it as a 'dessert' or special treat. Have a 1/2 cup of dry cereal instead of a cookie :)

Does anyone have anymore helpful tips that they use when shopping for healthy cereal? What cereals have you found to have the best fiber or lowest sugar content?

Stay tuned for tomorrow's post on PROTEIN. Which has more: broccoli or steak???

Active Kids = Healthy Kids

Time to go coach gymnastics! Great sport for developing sensory and motor abilities in young kids, especially since kids with obesity or overweight are known to have decreased motor skills. Turns into a vicious cycle down the line between decreased skills/awkwardness, decline in participation, weight gain and social isolation. WAY more about this in an upcoming post, but in the meantime, get your kids MOVING! Check out your local activities that foster health, movement and social interaction. Time to get the kids off the computers/cellphones, away from the tvs and back into health-promoting 'old-fashioned' after school activities :)

Breast Cancer: Don't Forget About Prevention!

Just moved, so please check out and add to our healthy holiday cookies recipes at the following link: http://t.co/qdXjrCe

There will be approximately 230,000-250,000 cases of breast cancer diagnosed this year. Of that number, research is coming out that close to only 10% of cases are due to specific genes.

I know this is mostly for the women out there, however, men can also acquire this disease. Also, you men out there have women in your life that could be at risk for the disease. In addition, those of you who have daughters will have a special interest in this. For this reason, I encourage you all to at least skim this post and check out the ways that breast cancer may be prevented before it occurs!

The main focus and hot topic of today seems to be on finding a cure for everything - that one magic, chemically-fomulated pill that will bring world peace and everlasting youth, right? If that happens, great. More than likely, it won't. BUT don't forget that there are many things YOU can do and control to ensure that you live a long, healthy life.

I saw a great quote the other day that contained a good message of prevention - it basically said that if you don't make time for health in your life now, you will have to make time for illness (and premature death) later. I believe in this 100%. As I have said before, I have seen this x3 in my own family, and if you take the time to think about it, I know you can think of many examples of friends and family that have suffered the consequences of their lifestyles (smoking, a high-cholesterol/high-fat diet, sedentary ways, etc.).

Not surprisingly, as an Occupational Therapist, one of my main interests lies in the relationship between the environment and the person (and for you OTs, OCCUPATION - we will get to that!). I find it very intriguing that people are seemingly more willing to put effort or funds into cures that working on the small, EASY things that they can personally control to keep disease at bay.

In light of recent research, here is a summary of environmental and personal factors that have been shown to be promising in PREVENTION OF BREAST CANCER:

• Become active! Increasing your activity levels, or keeping them high if you already move alot, is really highlighted in the majority of health research as of late. Sedentary lifestyles are deadly. We live in a society where many people are at a desk all day long and then on the computer/iPad/phone the rest of the day. Break this cycle! Get in a walk at lunch with a co-worker, go to the gym for 20 minutes after class, take the stairs, etc. I will have a whole separate post about exploring active occupations (and by occupations, I mean it in the occupational therapy sense, not specifically jobs, but meaningful activities).
• Eat your fruits and vegetables. Several studies have shown an inverse relation between fruit and vegetables and breast cancer (all types of cancer actually!). So the more you eat, the better! Vegetables can be consumed in almost unlimited capacities. Fruit is wonderful for you and contains many disease-fighting and health promoting nutrients, but does contain natural sugar, so aiming for 2-4 servings a day is optimal. Speaking with your doctor about the best amount for you, depending on your age and any conditions you may have is a great idea. Fruits and vegetables are part of a clean diet (the food is eaten in its' natural form and maintains all of the original nutrients without chemical changes or processing). Visit your local farmer's market to support your small area businesses and your health! 
• Keep your weight at an acceptable level for your height and build - enough said.
• Use alcohol in moderation. Again, this is something that I will post a whole separate article about, however, there is a definite association (it is not certain how strong at this time) with drinking and breast cancer.
• Quit smoking - if you are still smoking at this day in age, you already know it is bad for you. I'm not going to lecture or go off on a soap box, but PLEASE get help for your vice or addiction. It is harming you in so many ways. Second-hand smoke is also linked to breast cancer.

There are other environmental and personal factors out there, but I'm going to stick with the main ones that have been highlighted in research at this time. These are relatively simple things that YOU can do to prevent breast cancer. These things pale in comparison to mastectomies, chemotherapy, lost time at work, lost time with loved ones, lost time in LIFE.

Thanks for visiting today and stay tuned for tomorrow's article on one of America's favorite staple food groups: CEREAL!