Since I still have friends that are fighting a tough cold, I thought I would step back and write a little more on the immune system. The nutrient of the day is Zinc. Zinc is a mineral that if found primarily in foods like oysters, red meats, poultry and some other shell fish. You can also get zinc from whole grains and legumes but it is not absorbed as easily because the phytates in those foods bind the zinc and make it less available. These foods are still good sources but you have to make up for the bioavailability. Coffee will decrease the absoprtion too so keep that in mind.
From an immune system standpoint, zinc has several roles. Instead of boring you with biochemistry that fascinates me I'll share the outcomes. Multiple stuides suggest that Zinc probably, although not definitely, will reduce the symptoms and duration of a cold. Most of the studies use lozenges taken every two hours. The catch is-- it only works if you start adding zinc within 48 hours of the onset of your symptoms. But keep in mind that adding extra zinc before you have symptoms won't help you to prevent a cold. Some studies didn't produce these decreases in symptoms or length but overall in adults it probably works.
I will add that it also may be helpful if you have the flu. In elderly people adding zinc assisted in the cell mediated immune response but if you have had a flu shot, the zinc didn't really make a difference.
Just keep in mind that good nutrition and ensuring that you get a wide variety of vitamins and minerals is probably the most important. One nutrient is not a quick fix. You need all of the nutrients to be your healthiest.
Wednesday, September 28, 2011
Sunday, September 25, 2011
Having Fun is about More Than Just FOOD
When it comes to eating healthy, sometimes the answer is not eating. I do not in any way support skipping meals, but sometimes I think that we put too much emphasis on the food and not enough on the experiences and people we share them with. We should be able to be a little more creative than to celebrate every single occasion with dinner at a different restaurant. Of course the types of activities will really vary depending on who you are with. I will start with my immediate family. That would be me, my loving husband and my two daughters.
When I posed the question to a few friends about what could we do as a family that doesn’t involve food, almost everyone suggested the Movies. Hello??? When was the last time you went to the movies and weren’t tempted by the smell of that buttery popcorn? Not to mention, have you tried to get past the concessions at the movies with a 7 year-old. I needed to be a little more creative in my search for things to do that don’t revolve around food.
Living in Southwestern Pennsylvania, I started with just looking out my window. I found I was looking past the easiest place for my family to enjoy an afternoon or evening together. The natural resources are amazing in this area. So as that goes we can head out to a million trails, enjoy the beauty of the waterfalls at Ohiopyle State Park. Jump in the car and head to Deep Creek for the day. Head North to McConnells Mill State Park. There are more parks than you can shake a stick at. The leaves are just starting to change and it is the perfect time to start exploring them. But, then again you can only do so much hiking with a 3 year old right?
So I decided that we can visit Fort Neccessity,. a National Park Service Historic site with a museum and recreated fort from the French & Indian War. Its perfect because it even has a “historically-themed” playground. But obviously, one visit is enough for my kids. So I started doing some more exploring.
I found that we can set out to make our way through one of numerous corn mazes in the region. We can visit pumpkin patches. The kids love animals so we can also go to four different zoos that are within about an hour of my house.
My daughter suggested both roller skating and ice skating. I remember back to the good ole days at Wheels of Eight roller rink. It was the staple of my elementary school social life. We skated all the time! I could skate backwards. I did really well at all of the games like the turtle races, red light green light and shoot the duck. I remember those days like they were yesterday. I could even tell you who couple-skated with who :) So this suggestion brought back so many memories that it moved to the top of our “non-food” night out list.
I asked for more suggestions and wow did I get them. Ask the kids and they don’t focus on food like we do. They suggested bowling, mini-golf, and shopping. I also got a list that included the Carnegie Science Center, Childrens Museums in Pittsburgh and Johnstown. Museums of Natural History & Art, and that place with all of the plants which I assume means Phipps conservatory.
I also then received a stack of pamphlets for random historical locations throughout the area that my daughter has been collecting. She has an obsession with the displays that visitor’s bureaus put throughout the community for visitors to the area. She also showed me a list of places that she has found on google. She also informed me that game nights are a good option, she would like to have neighborhood kickball games and we can have a dance contest. Then of course she reminded me that indoor water parks are a great option and are “only about 3 hours away.” I’m not sure I am going to fall for that one but she has a good point.
I realized that I really underestimated the things that we can do as a family that aren’t all about food. Maybe I was just being lazy and not motivated to be creative. It took a 7 year old to remind me that there are so many great places and things to do in our community and we are only considering what we can do in the fall. I am sure she will give me another list in the spring. Right now we have enough to cover months worth of weekend family outings. The only trick now is convincing her that we can not go while the Steelers are on.
Of course these are all family things and sometimes adults need non-food social activities too. You could easily pull from this list but I think that is another great topic for another day!
When I posed the question to a few friends about what could we do as a family that doesn’t involve food, almost everyone suggested the Movies. Hello??? When was the last time you went to the movies and weren’t tempted by the smell of that buttery popcorn? Not to mention, have you tried to get past the concessions at the movies with a 7 year-old. I needed to be a little more creative in my search for things to do that don’t revolve around food.
Living in Southwestern Pennsylvania, I started with just looking out my window. I found I was looking past the easiest place for my family to enjoy an afternoon or evening together. The natural resources are amazing in this area. So as that goes we can head out to a million trails, enjoy the beauty of the waterfalls at Ohiopyle State Park. Jump in the car and head to Deep Creek for the day. Head North to McConnells Mill State Park. There are more parks than you can shake a stick at. The leaves are just starting to change and it is the perfect time to start exploring them. But, then again you can only do so much hiking with a 3 year old right?
So I decided that we can visit Fort Neccessity,. a National Park Service Historic site with a museum and recreated fort from the French & Indian War. Its perfect because it even has a “historically-themed” playground. But obviously, one visit is enough for my kids. So I started doing some more exploring.
I found that we can set out to make our way through one of numerous corn mazes in the region. We can visit pumpkin patches. The kids love animals so we can also go to four different zoos that are within about an hour of my house.
My daughter suggested both roller skating and ice skating. I remember back to the good ole days at Wheels of Eight roller rink. It was the staple of my elementary school social life. We skated all the time! I could skate backwards. I did really well at all of the games like the turtle races, red light green light and shoot the duck. I remember those days like they were yesterday. I could even tell you who couple-skated with who :) So this suggestion brought back so many memories that it moved to the top of our “non-food” night out list.
I asked for more suggestions and wow did I get them. Ask the kids and they don’t focus on food like we do. They suggested bowling, mini-golf, and shopping. I also got a list that included the Carnegie Science Center, Childrens Museums in Pittsburgh and Johnstown. Museums of Natural History & Art, and that place with all of the plants which I assume means Phipps conservatory.
I also then received a stack of pamphlets for random historical locations throughout the area that my daughter has been collecting. She has an obsession with the displays that visitor’s bureaus put throughout the community for visitors to the area. She also showed me a list of places that she has found on google. She also informed me that game nights are a good option, she would like to have neighborhood kickball games and we can have a dance contest. Then of course she reminded me that indoor water parks are a great option and are “only about 3 hours away.” I’m not sure I am going to fall for that one but she has a good point.
I realized that I really underestimated the things that we can do as a family that aren’t all about food. Maybe I was just being lazy and not motivated to be creative. It took a 7 year old to remind me that there are so many great places and things to do in our community and we are only considering what we can do in the fall. I am sure she will give me another list in the spring. Right now we have enough to cover months worth of weekend family outings. The only trick now is convincing her that we can not go while the Steelers are on.
Of course these are all family things and sometimes adults need non-food social activities too. You could easily pull from this list but I think that is another great topic for another day!
Saturday, September 24, 2011
Starbucks Salted Caramel Mocha
I am not one to stop at Starbucks often. I hate drinking my calories. What a waste! I would usually rather have the food and the $4 that I would spend on the coffee. But, I have heard so much about the Salted Caramel Mocha that I absolutely had to give it a try. I think eating right is important but I am not the food police. I like a splurge just as much as anyone does.
For me, this splurge was well worth it!!! I had the grande with skim milk. And I am totally ok with the 290 calories that I sipped slowly so I could enjoy every bit of it. I would define this splurge as the perfect treat for a cool crisp fall morning. It is worth the extra hour that I am going to have to walk this week and I accept that. So if you are tempted just like I am to enjoy a yummy dessert-like fall coffee treat, enjoy it! Just be sure to commit to adding the extra exercise or skipping something else to make up for those calories.
PS. The same rule applies to the Pumpkin Spice Latte!
For me, this splurge was well worth it!!! I had the grande with skim milk. And I am totally ok with the 290 calories that I sipped slowly so I could enjoy every bit of it. I would define this splurge as the perfect treat for a cool crisp fall morning. It is worth the extra hour that I am going to have to walk this week and I accept that. So if you are tempted just like I am to enjoy a yummy dessert-like fall coffee treat, enjoy it! Just be sure to commit to adding the extra exercise or skipping something else to make up for those calories.
PS. The same rule applies to the Pumpkin Spice Latte!
Monday, September 19, 2011
Raid your Pantry to Help your Cough
Well, even though I am feeling much better I can not beat this lingering cough at night. I was taking a cough medicine but that has changed. I decided to skip ahead on my immune systems blogs to share something in my pantry that might help the rest of you that are in the same boat. I had know for quite some time that something as simple as Honey could be the answer.
So I headed to the Natural Medicines Comprehensive Database. It is a source that gives the research of what is effective, what might not be, what might be but they can't prove it yet and any of the interactions you might expect between vitamins, herbs, food & over-the-counter and prescription drugs. For my "natural health" friends, it is pretty accepting of many recommended "non-medical" strategies including many herbs and lists very little as ineffective but instead only lists that treatments lack sufficient evidence at this time.
So as for honey I decided just to post the findings instead of summarizing.
"Clinical research shows that taking honey 2.5-10 mL (0.5-2 teaspoons) at bedtime can significantly reduce nighttime cough frequency and severity, and improve sleep compared to placebo in children ages 2 years and older with upper respiratory infections. Honey also appears to be at least as effective or more effective than the cough suppressant dextromethorphan in typical over-the-counter doses and the antihistamine diphenhydramine"
Here is a reference for those of you who question that sort of thing...Paul IM, Beiler J, McMonagle A, et al. Effect of honey, dextromethorphan, and no treatment on nocturnal cough and sleep quality for coughing children and their parents. Arch Pediatr Adolesc Med 2007;161:1140-6.
.
If you are wondering how much to take, generally it is half a teaspoon to 2 teaspoons. The great thing about Honey is that it is pretty safe. It is not known to interact with medications, supplements, food or lab test results. The only concern would be an allergy or possibly increases in blood sugar if you don't include the carbs in your meal plan. Also remember not to give honey to a child under the age of 2. I would also recommend making sure that your honey is from the USA.
Of course, more research needs to be done. But, if you are coughing, give it a try! It has helped me :)
So I headed to the Natural Medicines Comprehensive Database. It is a source that gives the research of what is effective, what might not be, what might be but they can't prove it yet and any of the interactions you might expect between vitamins, herbs, food & over-the-counter and prescription drugs. For my "natural health" friends, it is pretty accepting of many recommended "non-medical" strategies including many herbs and lists very little as ineffective but instead only lists that treatments lack sufficient evidence at this time.
So as for honey I decided just to post the findings instead of summarizing.
"Clinical research shows that taking honey 2.5-10 mL (0.5-2 teaspoons) at bedtime can significantly reduce nighttime cough frequency and severity, and improve sleep compared to placebo in children ages 2 years and older with upper respiratory infections. Honey also appears to be at least as effective or more effective than the cough suppressant dextromethorphan in typical over-the-counter doses and the antihistamine diphenhydramine"
Here is a reference for those of you who question that sort of thing...Paul IM, Beiler J, McMonagle A, et al. Effect of honey, dextromethorphan, and no treatment on nocturnal cough and sleep quality for coughing children and their parents. Arch Pediatr Adolesc Med 2007;161:1140-6.
.
If you are wondering how much to take, generally it is half a teaspoon to 2 teaspoons. The great thing about Honey is that it is pretty safe. It is not known to interact with medications, supplements, food or lab test results. The only concern would be an allergy or possibly increases in blood sugar if you don't include the carbs in your meal plan. Also remember not to give honey to a child under the age of 2. I would also recommend making sure that your honey is from the USA.
Of course, more research needs to be done. But, if you are coughing, give it a try! It has helped me :)
Sunday, September 18, 2011
Still working on my immune system-Vitamin C
I am one of those "people", people that read medical journals. So as I am working on rebuilding my immune system, I wanted to see what the "research" actually says about Vitamin C. Vitamin C is the most know vitamin that we turn to when we get sick. There is a lot of controversy over its effectiveness.
So what I found is that it probably does work. Most of the studies show that taking vitamin C will help to decrease the duration of the common cold by 1-15 days. I will note there are a few that show that it didn't make a difference at all. Interestingly, it might work better in children than in adults. And the part I found most important is that several studies revealed that you are more likely to get results from Vitamin C foods than you are from supplements. So instead of reaching for pills, let's make some healthy meals with high vitamin C foods.
Let's step outside of the box. We can get Vitamin C from a lot more than Orange Juice! Red & Green Hot Chili Peppers are a great source of Vitamin C. You can also eat guava, bell peppers, leafy greens, broccoli, cauliflower, brussel sprouts, kiwi, papaya & strawberries and get the same amount or even more Vitamin C than we get from oranges!
Extremely high doses don't work in a protective way to help your immune system prevent colds so don't waste your money on taking mega doses when you aren't getting sick. But make sure you are eating those Vitamin C foods. This is one vitamin has some great research to support its role in preventing or managing at least 20 different common health problems including high blood pressure.
I will caution that Vitamin C research shows that it is most likely ineffective for Bronchitis, Alzheimers, Diabetes, Prostate Cancer, pancreatic cancer, and stroke. There are a bunch of conditions that there isn't really enough evidence either way too like allergies.
If you decide , you need to take mega doses, remember too much can cause GI distress and diarrhea. Also remember what I said about the Vitamin A. Vitamins can interact with medications so be sure to check with your pharmacist if you are going to take a supplement of Vitamin C.
So what I found is that it probably does work. Most of the studies show that taking vitamin C will help to decrease the duration of the common cold by 1-15 days. I will note there are a few that show that it didn't make a difference at all. Interestingly, it might work better in children than in adults. And the part I found most important is that several studies revealed that you are more likely to get results from Vitamin C foods than you are from supplements. So instead of reaching for pills, let's make some healthy meals with high vitamin C foods.
Let's step outside of the box. We can get Vitamin C from a lot more than Orange Juice! Red & Green Hot Chili Peppers are a great source of Vitamin C. You can also eat guava, bell peppers, leafy greens, broccoli, cauliflower, brussel sprouts, kiwi, papaya & strawberries and get the same amount or even more Vitamin C than we get from oranges!
Extremely high doses don't work in a protective way to help your immune system prevent colds so don't waste your money on taking mega doses when you aren't getting sick. But make sure you are eating those Vitamin C foods. This is one vitamin has some great research to support its role in preventing or managing at least 20 different common health problems including high blood pressure.
I will caution that Vitamin C research shows that it is most likely ineffective for Bronchitis, Alzheimers, Diabetes, Prostate Cancer, pancreatic cancer, and stroke. There are a bunch of conditions that there isn't really enough evidence either way too like allergies.
If you decide , you need to take mega doses, remember too much can cause GI distress and diarrhea. Also remember what I said about the Vitamin A. Vitamins can interact with medications so be sure to check with your pharmacist if you are going to take a supplement of Vitamin C.
Thursday, September 15, 2011
Boosting my immune system: Vitamin A
I enjoyed recess day yesterday and had a blast playing soccer with my family in the yard last night. Today, is a new story. I have been fighting a respiratory infection for a few weeks and I really need to rebuild my immune system. I don't normally get sick. Now I know it is time to pay more attention to keeping my defenses up. The school already has both kids and teachers out sick. If I don't make an effort now to get all of us as healthy as possible, we could be in for a long school year.
For the most part, research shows that the starting point for a healthy immune system is the same for every other part of being healthy.
The first nutrient Vitamin A. Vitamin A is known for its role in immune function. The vitamin plays a role in infection and maintaining mucosal surfaces. Specifically Vitamin A influences the action of some sub-types of T-cells, B-cells and cytokines. (For my non-biology loving friends, those cells are big players in the immune system). Many studies have shown that Vitamin A deficiency is associated with a decreased immune response. But, if your levels are normal the extra Vitamin A didn't really make a difference. As a result you do not need to take mega-doses of Vitamin A or the other pro-vitamin A substances like carotenoids. You just need to ensure that you get enough.
Looking at the Natural Medicines Comprehensive Database, I would definitely make sure you are getting enough to make sure you immune system in functioning well. For specific conditions like Malaria and Measles, Vitamin A has been effective in reducing symptoms and complications. It probably is not the case with all illnesses but making sure you have enough is not a bad idea.
You can get Vitamin A from foods like liver and other animal-derived products including eggs, whole milk, butter, fortified margarine, meat, and oily saltwater fish in the form of Retinol. You can also get vitamin A in another form from freshwater fish. Pro-vitamin A carotenoids like alpha-, beta-, and gamma-carotene and cryptoxanthin are found in yellow, orange and dark green fruits and vegetables. Think carrots, spinach & sweet potatoes!
Of course you might consider a supplement. Remember do not take both beta-carotene or another pro-vitamin A product and Vitamin A. The end result will be the same and you could end up taking double what you really need. Also keep in mind the supplement can interact with others.
Drugs that may be toxic to the liver probably should not be used with high doses of Vitamin A. If you have to have your liver function tested because of a medication you are taking, be sure to talk to your pharmacist or healthcare provider before you take Vitamin A.
You should avoid the supplements if you are taking retinoids. These drugs include acitretin (Soriatane), bexarotene (Targretin), etretinate (Tegison), and isotretinoin (Accutane), tretinoin (Retin-A, Renova), and tazarotene (Avage).
I will also add that if you start taking Vitamin A and get a severe headache, you might be getting to much. I remember a very long discussion in grad school
I take a multi-vitamin with Vitamin A. But just to be sure, I am going to start with getting enough Vitamin A the simplest way. I am going to eat more spinach and add some of the other dark green, yellow and orange veggies and fruits to what I am already eating. I am also going to make an effort to eat fish more often. Tomorrow, we will look at what else we need to add!
For the most part, research shows that the starting point for a healthy immune system is the same for every other part of being healthy.
- Don't Smoke
- Exercise
- Eat Your Fruits & Veggies
- Maintain a Healthy Weight (not to thin and not too heavy)
- Manage your Blood Pressure
- Get enough Sleep
- WASH YOUR HANDS, WASH YOUR HANDS, WASH YOUR HANDS
The first nutrient Vitamin A. Vitamin A is known for its role in immune function. The vitamin plays a role in infection and maintaining mucosal surfaces. Specifically Vitamin A influences the action of some sub-types of T-cells, B-cells and cytokines. (For my non-biology loving friends, those cells are big players in the immune system). Many studies have shown that Vitamin A deficiency is associated with a decreased immune response. But, if your levels are normal the extra Vitamin A didn't really make a difference. As a result you do not need to take mega-doses of Vitamin A or the other pro-vitamin A substances like carotenoids. You just need to ensure that you get enough.
Looking at the Natural Medicines Comprehensive Database, I would definitely make sure you are getting enough to make sure you immune system in functioning well. For specific conditions like Malaria and Measles, Vitamin A has been effective in reducing symptoms and complications. It probably is not the case with all illnesses but making sure you have enough is not a bad idea.
You can get Vitamin A from foods like liver and other animal-derived products including eggs, whole milk, butter, fortified margarine, meat, and oily saltwater fish in the form of Retinol. You can also get vitamin A in another form from freshwater fish. Pro-vitamin A carotenoids like alpha-, beta-, and gamma-carotene and cryptoxanthin are found in yellow, orange and dark green fruits and vegetables. Think carrots, spinach & sweet potatoes!
Of course you might consider a supplement. Remember do not take both beta-carotene or another pro-vitamin A product and Vitamin A. The end result will be the same and you could end up taking double what you really need. Also keep in mind the supplement can interact with others.
Drugs that may be toxic to the liver probably should not be used with high doses of Vitamin A. If you have to have your liver function tested because of a medication you are taking, be sure to talk to your pharmacist or healthcare provider before you take Vitamin A.
You should avoid the supplements if you are taking retinoids. These drugs include acitretin (Soriatane), bexarotene (Targretin), etretinate (Tegison), and isotretinoin (Accutane), tretinoin (Retin-A, Renova), and tazarotene (Avage).
I will also add that if you start taking Vitamin A and get a severe headache, you might be getting to much. I remember a very long discussion in grad school
I take a multi-vitamin with Vitamin A. But just to be sure, I am going to start with getting enough Vitamin A the simplest way. I am going to eat more spinach and add some of the other dark green, yellow and orange veggies and fruits to what I am already eating. I am also going to make an effort to eat fish more often. Tomorrow, we will look at what else we need to add!
Wednesday, September 14, 2011
Recess isn't just for kids!
I can remember it like it was yesterday. The smells, the sounds, the people. Recess was magical at Menallen Elementary School. . The saucers, the swings, and the dome in the middle of the playground made our playground one of the most envied of all those in the community at the time. Playing kick-ball and four square was the highlight of many days. The "older" kids even loved our playground and made it a point to come to play basketball in the evenings or on the weekends because the "rims were low" and they could dunk!
Unfortunately over the years, the magic of recess has faded. The time for play has changed into time for work, commuting, shopping, cleaning and all of the other chores associated with taking care of kids and a house while working.
Today is Worldwide Recess Day. It is a day to change that and take everyone, adults and kids included, back to a time where we would actually play. The goal is to play for at least 10 minutes today. Remember how fun it is!!! It makes you feel better mentally, socially, and physically.
If you can take 10 minutes at work, go outside with co-workers and walk and gossip like you did in school. Grab a ball and play foursquare. Take a hike if you have a longer amount of time. Put together a game of kick ball this evening. Stop at the driving range on your way home. If you have kids, make it a point to play one of your favorite play ground games this evening with them. Red Rover Anyone? Play Freeze Tag! Pick up a basketball and play a game of HORSE. Make up a silly dance routine. Hula-hoop. Set up an obstacle course. Do something fun!
Enjoy yourself today on Worldwide Recess Day! Don't stop today. Make sure to make recess part of your life everyday.
Unfortunately over the years, the magic of recess has faded. The time for play has changed into time for work, commuting, shopping, cleaning and all of the other chores associated with taking care of kids and a house while working. Today is Worldwide Recess Day. It is a day to change that and take everyone, adults and kids included, back to a time where we would actually play. The goal is to play for at least 10 minutes today. Remember how fun it is!!! It makes you feel better mentally, socially, and physically.
If you can take 10 minutes at work, go outside with co-workers and walk and gossip like you did in school. Grab a ball and play foursquare. Take a hike if you have a longer amount of time. Put together a game of kick ball this evening. Stop at the driving range on your way home. If you have kids, make it a point to play one of your favorite play ground games this evening with them. Red Rover Anyone? Play Freeze Tag! Pick up a basketball and play a game of HORSE. Make up a silly dance routine. Hula-hoop. Set up an obstacle course. Do something fun!
Enjoy yourself today on Worldwide Recess Day! Don't stop today. Make sure to make recess part of your life everyday.
Monday, September 12, 2011
No More Spongebob Squarepants
I have never been a fan of Spongbob Squarepants and I am not a fan of putting kids in front of the TV all day. I will admit that I turn on the TV for the girls while I making dinner and in the morning while I am trying to get some things done. I think kids watch way to much TV, mine included. While it is on, I know my kids are also reading, drawing, playing dress up. But I still know I should turn the TV off more often.
This morning as I was drinking my coffee and eating my breakfast, I saw the news that will motivate me to make sure we turn that TV off. The headline: "Spongebob Squarepants Causes Attention Problems" . The results showed that in 4 year olds that after watching just nine minutes of Spongebob or similar slow paced cartoons, there were problems with short term attention and learning.
The study was small with a sample of only 60 kids but it does not surprise me. My youngest seems to zone out while the show is on. It is really hard to get her attention. I think there will probably be a larger study with fewer flaws. I had to chuckle at the response from Nickelodeon...the show is really for those kids 6-12 so the 4 year olds are not our target audience. Hello??? Don't the realize kids have older brothers and sisters that might watch the same shows and of course the older sibling usually wins the battle when picking shows to watch.
If only 9 minutes caused problems, I have to wonder what a whole episode or a marathon of shows like that does to a child's attention and ability to learn. Instead of letting the kids watch, turn off the TV! Get up, go outside and play with your kids. You will both benefit from the activity and time together. I know that is what I will be doing!
This morning as I was drinking my coffee and eating my breakfast, I saw the news that will motivate me to make sure we turn that TV off. The headline: "Spongebob Squarepants Causes Attention Problems" . The results showed that in 4 year olds that after watching just nine minutes of Spongebob or similar slow paced cartoons, there were problems with short term attention and learning.
The study was small with a sample of only 60 kids but it does not surprise me. My youngest seems to zone out while the show is on. It is really hard to get her attention. I think there will probably be a larger study with fewer flaws. I had to chuckle at the response from Nickelodeon...the show is really for those kids 6-12 so the 4 year olds are not our target audience. Hello??? Don't the realize kids have older brothers and sisters that might watch the same shows and of course the older sibling usually wins the battle when picking shows to watch.
If only 9 minutes caused problems, I have to wonder what a whole episode or a marathon of shows like that does to a child's attention and ability to learn. Instead of letting the kids watch, turn off the TV! Get up, go outside and play with your kids. You will both benefit from the activity and time together. I know that is what I will be doing!
Saturday, September 10, 2011
How about an extra $300 a month?
An extra $300 a month...well maybe, the national average ranges anywhere from $150-$600 a month depending on the city. Where is this money coming from? It is the amount the average US household spends on eating out! While I am not spending anywhere near $300 a month, I have decided that like a lot working parents, I do fall back on takeout way too often. I am most guilty of grabbing a pizza or indulging Lizzie in her frequent requests for the Boston Beanery.
I am going to cut back. For me, the choice has more to do with nutrition. I'll be honest though. The savings will be great! I'll be healthier too. I am guessing my waistline will benefit as well. Yes, I know you can make healthier choices when dining out but they still aren't the best choice. Even with the better choices there are some problems.
1) Portion sizes in restaurants are usually double or triple the calories that you really need. Especially when it is PASTA or a baked potato that is nearly as big as your head. Locally, I ordered chicken and got 3 chicken breasts. Really?? I think it was served with a box of pasta! And in my hometown, if you don't get a HUGE portion a lot of people don't think it is a good restaurant.
2) Vegetables are missing. Sure you can get a salad but a lot of restaurants don't even have the option to get a vegetable unless it is potatoes or corn. Usually they have tons of added fat.
3) Whole grains are missing too. There are very few restaurants where you can get whole grain bread. Remember just because it says "wheat bread' doesn't mean it is whole grain. Most breads are made from wheat.
4) Even the "healthy" desserts add a lot to your calories.
I will admit that I am not completely giving up eating out but I am going to make an effort to cut back. Even cutting back one meal a month will mean I can save a few calories and buy and extra gift for Christmas this year!
I am going to cut back. For me, the choice has more to do with nutrition. I'll be honest though. The savings will be great! I'll be healthier too. I am guessing my waistline will benefit as well. Yes, I know you can make healthier choices when dining out but they still aren't the best choice. Even with the better choices there are some problems.
1) Portion sizes in restaurants are usually double or triple the calories that you really need. Especially when it is PASTA or a baked potato that is nearly as big as your head. Locally, I ordered chicken and got 3 chicken breasts. Really?? I think it was served with a box of pasta! And in my hometown, if you don't get a HUGE portion a lot of people don't think it is a good restaurant.
2) Vegetables are missing. Sure you can get a salad but a lot of restaurants don't even have the option to get a vegetable unless it is potatoes or corn. Usually they have tons of added fat.
3) Whole grains are missing too. There are very few restaurants where you can get whole grain bread. Remember just because it says "wheat bread' doesn't mean it is whole grain. Most breads are made from wheat.
4) Even the "healthy" desserts add a lot to your calories.
I will admit that I am not completely giving up eating out but I am going to make an effort to cut back. Even cutting back one meal a month will mean I can save a few calories and buy and extra gift for Christmas this year!
Thursday, September 8, 2011
Breaking News or Maybe Not
Today on all of the major news networks we are learning from a study in Lancet that people that are on Weight Watchers lose more weight than those that follow traditional doctor's advice. I am not quite sure why this is even news.
Have you been to the Dr. lately? They are busy. The majority of their advice boils down to "you need to lose weight". You should eat less and move more. Physicians do not have the time to discuss your lifestyle, food preferences, calorie goals, fiber goals, how to handle eating out, exericsing with 3 kids at home. They really don't have time to discuss any of it. Not to mention, most people don't see their physicians very often. Add to it that most healthcare providers only have one class in nutrition that basically focuses on nutrients,what they do, and the deficiences. For many physicians, they know why you need to lose the weight, they just don't know how to teach you.
Weight Watchers on the other hand makes you accountable. You have to "check in" with your progress weekly. The social support and plans are also key. So is goal setting. This is one of the key components to weight loss.
I think it is great that research recognizes the needs for social support and follow up. I am not sure that this study told us anything that we didn't already know.
Despite this great news, I do have a problem with Weight Watchers. The social support is great, they promote fiber, exercise & goal setting. I love that part. What I don't like is that people "go on" weight watchers and "go off". The only way that we are going to make a long term difference in our weight and our health is to make changes that we never "go off". Yes there are people that stick with the plan for a lifetime but I know a lot of people that "quit". The next time you consider starting this plan that has been so recognized by our media lately, remember if health and a healthy weight is your goal, you have to stick with it for life.
Have you been to the Dr. lately? They are busy. The majority of their advice boils down to "you need to lose weight". You should eat less and move more. Physicians do not have the time to discuss your lifestyle, food preferences, calorie goals, fiber goals, how to handle eating out, exericsing with 3 kids at home. They really don't have time to discuss any of it. Not to mention, most people don't see their physicians very often. Add to it that most healthcare providers only have one class in nutrition that basically focuses on nutrients,what they do, and the deficiences. For many physicians, they know why you need to lose the weight, they just don't know how to teach you.
Weight Watchers on the other hand makes you accountable. You have to "check in" with your progress weekly. The social support and plans are also key. So is goal setting. This is one of the key components to weight loss.
I think it is great that research recognizes the needs for social support and follow up. I am not sure that this study told us anything that we didn't already know.
Despite this great news, I do have a problem with Weight Watchers. The social support is great, they promote fiber, exercise & goal setting. I love that part. What I don't like is that people "go on" weight watchers and "go off". The only way that we are going to make a long term difference in our weight and our health is to make changes that we never "go off". Yes there are people that stick with the plan for a lifetime but I know a lot of people that "quit". The next time you consider starting this plan that has been so recognized by our media lately, remember if health and a healthy weight is your goal, you have to stick with it for life.
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