Facts About Organic Foods

One of the most profound ways to experience the whole nature of food is to eat it in its pure and natural state. In fact, if you've ever eaten organic food, you probably noticed that it tasted fresher and more flavorful.

Here are some interesting facts about eating organic foods:

• Organic farming puts less strain on wildlife and the environment; these methods result in less air, water, and land pollution and produce less global warming gases.
• Unlike much of the food we see on grocery store shelves, organic food isn't genetically modified. Under organic standards, genetically modified (GM) crops and ingredients are prohibited.
• Organic food doesn't contain harmful food additives, flavor enhancers (i.e. MSG), artificial sweeteners (i.e. aspartame and high-fructose corn syrup), contaminants (i.e. mercury) or preservatives (i.e. sodium nitrate), that have been linked to a multitude of health problems.
• Organic food appears to promote weight loss since it reduces exposure to chemical pesticides which bind to fat. In fact, once absorbed, these pesticides may stay in the body for a lifetime (over 350 chemicals can accumulate in our body fat)!
• Organic farming standards prohibit the use of antibiotics, growth hormones and genetically modified vaccines in farm animals. Not only is this better for human consumption, but organic meat and dairy with the labels "free range" and "pasture fed" means that the animals were treated in a more humane and ethical manner.
• Organic fruits and vegetables contain up to 40% more antioxidants than conventional produce; organic milk from pasture raised cows contains up to 90% more antioxidants than non-organic milk.         
• Organic foods have higher levels of beneficial minerals such as iron and zinc, minerals crucial to early child development. 

Omega-3 Fatty Acids

What are Omega-3 fatty acids, and why are they good for my heart?  

Fish contain unsaturated fatty acids, which, when substituted for the saturated fatty acids found in meat, may help to lower your cholesterol.

But the main beneficial nutrient are the omega-3 fatty acids. Omega-3 unsaturated fatty acids are believed to reduce inflammation throughout the body, which can damage blood vessels and lead to heart disease.

Omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, keep diabetes under check, boost immunity, improve arthritis symptoms, and may benefit the brain and learning ability of babies and young children.

Eating one to two servings a week of fish, particularly fish that's rich in omega-3 fatty acids, such as salmon, herring, sardines, tuna and freshwater trout, appears to reduce the risk of heart disease, particularly sudden cardiac death.

Evidence shows greater benefits of eating fish rich in omega-3 fatty acids than for using supplements. However, people who have heart disease may benefit from supplements of omega-3 fatty acids and should discuss this with their doctors, and confirm the proper dosage.

Other nonfish food options which contain some omega-3 fatty acids include flaxseed, flaxseed oil, walnuts, canola oil, soybeans and soybean oil. However, similar to supplements, the evidence of heart-healthy benefits from eating these foods isn't as strong as it is from eating fish.

And increasingly, omega 3-supplemented foods are available, such as milk, eggs, cheese, margarine and pasta.  These products should not replace the natural sources of omega-3's, as foods fortified with omega-3 contain amounts that are not as significant.

So if you are feeling inspired to add more salmon into your families diet, but need some fresh ways to prepare it, please check Sister to Sister's Recipe Finder for a collection of salmon recipes.
 

The Mediterranean Diet

The Mediterranean Diet is a way of eating based on the traditional foods of countries surrounding the Mediterranean Sea.  The Mediterranean Diet is considered a lifestyle of enjoying foods, activities, meals with friends and family, and wine in moderation with meals.

A new study published in the British Medical Journal found that people who followed a Mediterranean diet were more likely to outlive their Western counterparts.  It has long been touted as one of the healthiest eating patterns in the world.  

Now that summer is in full swing and Mediterranean foods are available at farmer’s markets and grocers across the country, this is the ideal time to give the diet a try. Here are some guidelines to follow:

• An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.
• Emphasis on a variety of minimally processed and seasonally fresh and locally grown foods, providing foods with greater levels of nutrients and antioxidants.
• Olive oil as the principal fat, replacing other fats and oils like butter and margarine (saturated fats consumed not more than a few times per week)
• Low to moderate amounts of low and non-fat cheese and yogurt on a daily basis.
• Twice-weekly consumption of low to moderate amounts of fish and poultry, and up to 7 eggs per week (including those used in cooking and baking).
• Fresh fruit as the typical daily dessert (sweets with a significant amount of sugar consumed not more than a few times per week).
• Red meat a few times per month (limit consumption to maximum of 12 to 16 ounces per month).
• Regular physical activity at a level which promotes a healthy weight, fitness and well-being.
• If wine is consumed, moderation is key and should be limited to 1 to 2 glasses/day for men and 1 glass per day for women. 

For more tips on how to follow the Mediterranean diet, including the Mediterranean Food Pyramid, resources and delicious recipes, please visit the Oldways Preservation Trust, whose information was developed in partnership with the Harvard School of Public Health. 

Eating Healthy With Diabetes

People with diabetes often wonder what they can eat in order to stay healthy.  Since diabetes is a metabolic disorder, it affects the way the body derives energy from food. Myths abound when it comes to diabetes and food.  People think there is a "diabetes diet" that prohibits sugar and lists other items to avoid, but that is not the case.

In fact, dietitians and other health professionals give the same dietary advice to people with diabetes as they do to most people, but with extra emphasis on controlling weight and keeping blood sugar, blood pressure, and cholesterol values as close to normal as possible.

The basics: eat a well-balanced diet that emphasizes fruit, vegetables, whole grains, and lean protein, while watching total calories and getting regular exercise. What you choose to eat on a day-to-day basis is up to you, but the overall goals are to maintain a healthy weight and exercise regularly.

You should also strive to keep your blood sugar levels close to normal to prevent long-term complications of diabetes and avoid the short-term consequences of low blood sugar (hypoglycemia), and to control your cholesterol and blood pressure levels to reduce your risk of heart disease and stroke.

Here are guidelines for healthful and enjoyable eating for people with diabetes and anyone else who wants to eat healthfully:

• Eat a variety of foods; since no single food is perfect, you need a balanced mix of foods to get all the nutrients your body requires.
• Eat more vegetable products and fewer animal products.
• Eat more fresh and homemade foods and fewer processed foods. Avoid fast food and junk food.
• Choose your fats wisely. Cut down on meat, the skin of poultry, whole-fat dairy products, stick margarine, fried foods, processed snack foods, and commercial baked goods made with trans fats. Think about dressings, sauces, and cooking oil. Use olive or canola oil to cook whenever possible, and moisten your bread with olive oil or soft margarine. Get "good fats" from fish and nuts.
• Choose your carbs wisely. Cut down on simple sugars; remember that sodas, sports energy drinks, and fruit juices are loaded with sugar. Cut down on highly refined products made with white flour. Favor whole-grain, coarsely ground, unrefined products. Don't be fooled by dark-colored bread or by labels that boast of unbleached flour, wheat grain, or multigrain flour. Instead, look for whole grain as the first ingredient, and read the fine print to learn the fiber content of a portion; more is better. Learn to like bran cereal, vegetables, fruits, nuts, and seeds. Consider fiber supplements if you can't get enough from foods.
• Consume at least three cups of non- or low-fat dairy products a day.
• Eat protein in moderation. Favor fish and skinless poultry. Experiment with soy and beans as a protein source. Aim for 5½ ounces of protein-rich foods a day; count ¼ cup of cooked beans or tofu, ½ ounce of nuts or seeds, or one egg as equivalent to 1 ounce of cooked fish or cooked lean meat or poultry.
• Restrict your sodium intake to less than 2,300 mg per day, particularly if your blood pressure is borderline or high, by reducing your use of table salt and processed foods such as canned soup and juices, luncheon meats, condiments, frozen dinners, cheese, tomato sauce, and snack foods. People with blood pressure above 120/80 mm Hg should aim for 1,500 mg a day, as should anyone above age 50.
• Eat more potassium-rich foods, such as citrus fruits, bananas, and other fruits and vegetables. Eat more calcium-rich foods such as low-fat dairy products, broccoli, spinach, and tofu (but don't take calcium supplements to boost your daily intake above 1,200 mg).
• Eat more grain products, especially whole-grain products, aiming for at least 6 ounces a day. Count 1 cup of dry cereal; ½ cup of cooked cereal, rice, or pasta; or one slice of bread as 1 ounce. Whole grains and brown rice should provide at least half your grains; the more, the better.
• Eat more vegetables, especially deep-green and yellow-orange vegetables. Aim for at least five servings a day. Count 1 cup of raw leafy greens, ½ cup of cooked or raw vegetables, or ½ cup of vegetable juice as one portion.
• Eat more fruits, aiming for at least four servings a day. Count one medium-size piece of fruit; ½ cup of fresh, frozen, or canned fruit; or ½ cup of fruit juice as one portion.
• Eat more fish, aiming for at least two 4-ounce servings each week. Remember to broil, bake, or grill instead of frying.
• If you choose to eat red meat, try to reduce your intake to two 4-ounce servings per week. Avoid "prime" and other fatty meats, processed meats, and liver. Switch to chicken and turkey, always removing the skin. Be sure your meat and poultry are cooked to 160° or more, but not charred.
• Eat eggs sparingly; aim for an average of no more than one egg yolk per day, including those used in cooking and baking. Use egg substitutes whenever possible.
• Include seeds and unsalted nuts in your diet. Nuts have been linked to a reduced risk of cardiac death, but since they are high in calories, moderation is the watchword.
• Use vegetable oils in moderation, favoring olive and canola oils. Reduce your intake of partially hydrogenated vegetable oils, palm oil, and coconut milk.
• If you choose to use alcohol, drink sparingly. Men should not average more than two drinks per day, women one a day. Count 5 ounces of wine, 12 ounces of beer, or 1½ ounces of liquor as one drink. Never drive or operate machinery after drinking.
• Adjust your caloric intake and exercise level to maintain a desirable body weight. If you need to reduce, aim for gradual weight loss by lowering your caloric intake and increasing your exercise level.
• Avoid fad diets and extreme or unconventional nutritional schemes. If it's too good to be true, it's not true. And remember that these guidelines are intended for healthy people; people with medical problems should consult their doctors to develop individualized nutritional plans.

These guidelines and nutritional information were provided by Harvard Medical School.

Foods That Improve Cholesterol

Improving your cholesterol through diet requires that you add foods that lower LDL, the "bad" cholesterol, while cutting back on foods that boost LDL.

Different foods lower cholesterol in various ways. Some deliver soluble fiber, which drags cholesterol out of the body before it gets into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.

Here are 10 types of foods that work in one or more of these ways to lower cholesterol:

1. Oats such as oatmeal or cold, oat-based cereal like Cheerios
2. Barley and other whole grains
3. Beans
4. Eggplant and okra
5. Nuts
6. Vegetable oils such as canola, sunflower, and safflower
7. Apples, grapes, strawberries, citrus fruits
8. Foods fortified with sterols and stanols, which include foods ranging from margarine and granola bars to orange juice and chocolate
9. Soy, such as tofu or soy milk
10. Fatty fish

To improve your cholesterol, the main things to cut from your diet are saturated and trans fats.

Saturated fats. The saturated fats found in red meat, milk and other dairy foods, and coconut and palm oils directly boost LDL.

Trans fats. Trans fats boost LDL as much as saturated fats do. They also lower protective HDL cholesterol, rev up inflammation, and increase the tendency for blood clots to form inside blood vessels. The Institute of Medicine recommends getting no more than two grams of trans fats a day; less is even better. Look on the label of packaged foods such as cookies and crackers to make sure they don't have trans fats. Fried foods in restaurants can also contain them.

Also make sure that you keep your weight under control, and get regular exercise. Excess weight boosts LDL, while inactivity depresses HDL. Losing weight if needed and exercising more reverse these trends.

Shifting to a cholesterol-lowering diet takes more work than popping a daily cholesterol-lowering drug. It means expanding the variety of foods you put in your shopping cart and getting used to new textures and flavors. But it's a natural way to lower cholesterol, and it avoids the risk of possible side effects that plague some people who take medications.

Just as important, a diet that is heavy in fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It's good for bones, digestive health, vision, and even mental health. 

These nutritional guidelines have been provided by Harvard Medical School.

The Importance of Breakfast

Mothers have been saying for decades that breakfast is the most important meal of the day.  And yes, they are right!

Eating breakfast prevents you from crashing and getting too hungry before lunchtime. Nutritionally, when you have breakfast, there’s more of a guarantee that you’re getting the nutrients you need every day.

Better Nutrition:

• Eating breakfast gives you a mental advantage. When you start off your day, your body needs fuel. If you haven’t eaten by lunch you’ll start to feel fatigued.
• Without eating breakfast, you’re more vulnerable to cravings and less likely to make healthy choices in the morning and throughout the day.

Importance for Children:

• While adults need to eat breakfast each day to perform their best, kids need it even more. Their growing bodies and developing brains rely heavily on the regular intake of food.
• When kids skip breakfast, they can end up going for as long as eighteen hours without food, and this period of semistarvation can create a lot of physical, intellectual, and behavioral problems for them. 
• Cognitive studies, particularly on children, illustrate that people lose focus and concentration as well as the ability to think and problem-solve. 
    

Mental Clarity:

• If you and your kids regularly skip breakfast in the interest of saving time or getting a few more minutes of sleep, remember that eating a wholesome, nutritious morning meal will probably save you time in the long run. By recharging your brain and your body, you'll be more efficient in just about everything you do. 
• Recent research suggests there are advantages to both eating breakfast and choosing particular foods. A high-fiber, slower-burning carbohydrate (low-glycemic-index foods) breakfast like oatmeal, rather than a faster-burning breakfast foods, like sugary cereal, is ideal.  This will help children and adults maintain their concentration and attention throughout the morning.

Weight Control:

• Some people skip breakfast in an effort to lose weight, but the practice is more likely to cause weight gain than weight loss. Skipping breakfast is strongly linked to the development of obesity. Studies show that overweight and obese children, adolescents, and adults are less likely to break the fast each morning than their thinner counterparts. 
• According to research, skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger.
• Several studies suggest that people tend to accumulate more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals.
• To teens, especially teenage girls, skipping breakfast may seem like a perfectly logical way to cut down on calories and lose weight. It's important for moms to educate their kids about the importance of the morning meal and the role it plays in maintaining good health and preventing obesity. 

Breakfast Suggestions: 

• To make eating breakfast a habit or to give your breakfast a nutrition makeover, rethink your meal. You don't have to limit yourself to traditional breakfast foods.
• For sustainable energy, combine high-fiber foods with proteins that promote alertness, like egg whites, turkey and lean meats.
• Breakfast can also be a high-fiber smoothie with yogurt or tofu, whole grain waffles with greek yogurt and fresh fruit or a homemade high-fiber muffin made with vegetable oil, eggs and yogurt. 
• Besides hot cereal made with milk, other ideas to try are smoked fish or hummus on whole-grain or rye bread or on half a whole grain bagel.
Some people skip breakfast in an effort to lose weight, but the practice is more likely to cause weight gain than weight loss. Skipping breakfast is strongly linked to the development of obesity. Studies show that overweight and obese children, adolescents, and adults are less likely to break the fast each morning than their thinner counterparts.

According to research, skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger. Several studies suggest that people tend to accumulate more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals. To teens, especially teenage girls, skipping breakfast may seem like a perfectly logical way to cut down on calories and lose weight. It's important for moms to educate their kids about the importance of the morning meal and the role it plays in maintaining good health and preventing ob

Some people skip breakfast in an effort to lose weight, but the practice is more likely to cause weight gain than weight loss. Skipping breakfast is strongly linked to the development of obesity. Studies show that overweight and obese children, adolescents, and adults are less likely to break the fast each morning than their thinner coresearch, skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger. Several studies suggest that people tend to accumulate more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals. To teens, especially teenage girls, skipping breakfast may seem like a perfectly logical way to cut down on calories and lose weight. It's important for moms to educate their kids about the importance of the morning meal and the role it plays in maintaining good health and preventing

Health Benefits of Cooking with Pumpkin

The fall is a wonderful time to emphasize seasonal, healthy eating and to discover the countless ways of cooking with pumpkins and other squash varietals.  

Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as alpha-carotene, beta-carotene, vitamins A, C and E, potassium and magnesium. 

Pumpkin is also an excellent source of fiber; one-half cup serving contains 5 grams of fiber. Fiber can help reduce bad cholesterol levels, protect the body against heart disease, control blood sugar levels, promote healthy digestion, and plays a role in weight loss by leading to that sense of being "full".

While pumpkin flesh is nutrient-rich, pumpkin seeds also contain essential vitamins and minerals. Pumpkin seeds are a good source of vitamin E, iron, magnesium, potassium, zinc, and are an excellent plant-based source of omega-6 and omega-3 fatty acids.

Fresh pumpkins are typically only available during fall and early winter; however, canned pumpkin is just as nutritious as fresh. Fresh pumpkin or canned pumpkin puree can be used to make soups, muffins, breads, pancakes, puddings, and smoothies. Pumpkin seeds can be eaten as a snack, used to top salads or added to sautéed vegetables. Pumpkin-seed oil can be used in cooking or as a salad dressing.

Please check the Sister to Sister Recipe Finder for new ideas and inspirational recipes for cooking with pumpkins.

The health and nutrition information on pumpkins was provided by Suite101.

Pistachios: Heart Health and Nutrition Benefits

MOST COMPREHENSIVE STUDY TO DATE SHOWS ADDING TREE NUTS TO DAILY DIET CONTRIBUTES TO OVERALL HEART HEALTH

New Study Further Confirms Eating Tree Nuts, Like Pistachios, Lowers Risk of Heart Disease

A new nut and blood lipid study published on May 10, 2010, in Archives of Internal Medicine, led by Dr. Joan Sabaté and colleagues at Loma Linda University (Loma Linda, Calif.), confirms that eating nuts, like pistachios, have a total and LDL (bad)-cholesterol-lowering effect, supporting the evidence that regular nut consumption can lower the risk of coronary heart disease (CHD).

The most wide-ranging study to date, this pooled analysis is a systematic way to group results from many studies and treat them as one large study. Twenty-five studies from seven countries were included showing results from 583 people with normal and slightly elevated cholesterol levels, who were not on cholesterol-lowering medication. The research support was provided by Loma Linda University and the International Tree Nut Council Nutrition Research & Education Foundation.

“Nuts, such as pistachios, are continually proving their worthy place in the daily diet due to their numerous health benefits,” said Dr. Constance Geiger, nutrition expert for the Western Pistachio Association (WPA) and its nutrition education Web site, TheGreenNut.org. “This wide-ranging study further shows that when nuts such as pistachios, are eaten on a regular basis, they help lower total and LDL (bad) cholesterol thereby lowering the risk of heart disease.”

Researchers at Loma Linda University found that those who ate about 2.4 ounces of nuts, such as pistachios, per day had an average reduction in total cholesterol and LDL cholesterol of 5.1 percent and 7.4 percent, respectively.  A 7.4 percent reduction in bad cholesterol may help lower the risk of heart disease by a similar amount (7.4 percent). Furthermore, the LDL-to-HDL ratio and total cholesterol-to-HDL ratio were also significantly lowered in subjects; 8.3 percent and 5.6 percent, respectively.  These results may be even more powerful predictors of lower cardiovascular risk. Notably, the effect of nuts was dose-related, showing that the more nuts that were eaten the larger the effect on blood lipids.

Past Studies Support Evidence

Recent studies on pistachios further confirm these findings.  Results from an ongoing study conducted at Penn State University (Gebaurer et al 2008) suggest a dose response of pistachios on blood cholesterol levels.                                                                     

Compared to the control diet, a diet including 20 percent of calories from pistachios lowered LDL cholesterol about 12 percent and the diet containing 10 percent of calories from pistachios lowered LDL cholesterol by 9 percent.  These results indicate the risk of heart disease may be lowered 10 to 12 percent. Furthermore, similar to the Sabate study, the 10 percent and the 20 percent pistachio diets, respectively, showed a dose-response lowering (P <0.05) of the LDL-to-HDL ratio(-3 percent and-11 percent) and the total cholesterol-to-HDL ratio(-1 percent and -8 percent).

Importantly, the researchers noted that the reduction in LDL cholesterol observed was seven times greater than would be expected from only the fatty acid profile of pistachios. They suggest that the lipid-lowering effects not only reflect the fatty acid profile of the diet, but also are the result of other bioactive substances in pistachios, perhaps phytosterols and fiber. Pistachios provide 3 g of fiber in one ounce.

Pistachios Facts

Pistachios – the only Green Nut – are a naturally cholesterol-free snack that contains just 1.5 grams of saturated fat and 13 grams of fat, the majority of which comes from monounsaturated fat.  A one-ounce serving of pistachios equals 49 nuts, which is more nuts per serving than any other snack nut. One serving of pistachios has as much potassium (300mg, 8 percent) as an orange (250mg, 7 percent), making it a nutritious snack choice or ingredient to incorporate into daily diets.

The Green Nut
The Green Nut ™ and TheGreenNut.org is a nutrition awareness campaign sponsored by the Western Pistachio Association (WPA). Based in Fresno, California, the WPA is a voluntary association representing pistachio growers throughout the country. Founded in 1980, it is the only voluntary organization representing U.S. pistachio growers’ interests.  It is governed by an 18 member board elected from a variety of states with the shared goal of increasing national awareness about the nutritional benefits of U.S. grown pistachios.  For more healthy tips, visit www.thegreennut.org, or follow The Green Nut on Twitter at http://twitter.com/thegreennut.

Healthy Habits for Healthy Families

The lives of children and teenagers can be complicated. Pressure from school, friends and parents can build to create an emotionally stressful environment, which can lead to unhealthy eating habits that continue into adulthood.

Luckily, parents and caregivers can help jumpstart and sustain a healthy lifestyle for children and adolescents. A healthy child begins with a healthy home, and helping your child make smart choices is the first step. As a parent or caregiver, you play the important role of guide and coach for your children as they make choices about eating. Generally, children choose foods that are served most often, are easily available, and are ready to be eaten. So, making it easier for your children and teens to reach for healthy snacks-like placing baby carrots in small bags on the last shelf of the refrigerator-is one way to encourage your children to eat more vegetables and less sugar.

Sometimes parents or caregivers use dessert as a reward for eating healthy. But using it or any junk food as a reward actually encourages unhealthy eating. Studies have shown that children whose parents use food to encourage positive behavior show increased preference for the food that is awarded. Healthy eating doesn't need to be a trick-children should look at healthy foods as tasty and desirable.

The act of eating is almost as important as the kind of foods you and your child consume. For example, research has shown that children who eat meals with their families at the dinner table have healthier diets. Kids communicate more with their parents when they have family meals. As a result, these children are better adjusted and are less likely to participate in risky behaviors. On the other hand, children who regularly watch TV during meals have less healthy diets, as do children who frequently eat out. Making dinner time a family event, even if the meal is simple healthy meal like a garden salad and grilled chicken, encourages a healthy attitude towards eating.

Most importantly, parents serve as role models for their children's healthy eating and are key agents in initiating behavior change around food. Also, making movement a cornerstone of your family's routine will encourage positive behavior change. Exercising as a family is a great addition to a healthy diet.

Tips to Promote a Healthy Child, Family and Home

• Ensure that the majority of the foods in your home are healthy. Substituting low-fat frozen yogurt and fruit for ice cream and sprinkles is a good example that eating healthy doesn't mean swearing off desserts.
• Model healthy eating patterns. Children learn by modeling-children who see their parents or caregivers buying, cooking, and eating healthy food are more apt to eat healthy foods themselves.
• Avoid the use of food as a reward. Food shouldn't be used as a measure of good behavior. Having a system that makes junk food a reward for good deeds promotes the wrong idea that healthy food is not as appealing as junk food or that it's not something to look forward to.
• Have meals as a family. Family meals are not only a good opportunity to share in your children's lives, they also are the perfect venue to talk about healthy eating habits and engage your children in conversations about what a healthy meal looks and tastes like.
• Limit the frequency of eating out. Not only is eating out expensive, it can also be unhealthy. Not knowing what goes into the food you are served makes it difficult to help your child choose something that is nutritious and appropriately sized.

"A healthy family environment is a major part of having a healthy child," says psychologist Dr. Mary Alvord. "Making the healthy choice the easiest choice will help increase the overall well-being for everyone in your family"

Source: American Psychological Association (Updated May 2009)
Special thanks to psychologists Jana Martin, PhD, Kirsten Davison, PhD and Mary Alvord, PhD for their help in writing this article.

Healthy Summer Habits

Finishing school, starting camp, and looking forward to family vacations all make summer exciting for children. However, tough economic times have forced many families to postpone or cancel summer plans, disappointing children who were looking forward to the yearly family trip or other summertime activities. Cutting back on family budgets does not have to mean cutting back on fun, nor do fun family activities have to break the bank. Summer vacation is an ideal opportunity for families to share in healthy activities, increase physical activity, and make a greater effort to eat right.

"Summer is a great time for a mid-year resolution," says Dr. Katherine Nordal, the executive director for professional practice at the American Psychological Association. "Making physically and emotionally healthy decisions for your children and family is a positive way to start the summer and prepare for the coming school year."

Raising a child with healthy eating and activity habits is now more important than ever. According the Center for Disease Control and Prevention, approximately 17 percent of children are classified as overweight or obese in the United States. Changing behaviors around food and activity is a sometimes difficult, but doable process for parents. Making a commitment to having a healthy family will help children avoid the emotional pain and physical limitations that can come with being overweight.

Activities, such as playing Frisbee as a family or making healthy meals that you and your child cook together, are examples of some ways to put a fun spin on a choosing a healthier lifestyle.

"Children need a commitment from parents and caregivers to help them give up unhealthy behaviors and make more active and healthy choices." says Dr. Nordal. "And taking time to enjoy activities as a family is important to the entire family's emotional health. Spending time together taking walks or riding bikes around the neighborhood or going to the community pool as a family are all healthy ways to reduce stress and anxiety and build stronger family relationships."

Source: American Psychological Association

Strategies For Mothers To Handle Stress

Mothers in the "sandwich generation," ages 35-54, feel more stress than any other age group as they balance the demanding, delicate acts of caring for growing children and their aging parents, according to the American Psychological Association's 2007 Stress in America survey. And while nearly two-in-five men and women in this age group feel overextended, the survey reveals that more women than men report experiencing extreme stress and say they manage their stress poorly.

Nearly 40 percent of those aged 35 -54 report extreme levels of stress (compared to 29 percent of 18-34 years old and 25 percent of those older than 55). This stress takes a toll not only on personal relationships-83 percent say relationships with their spouse, children and family is the top source of their stress-but also on their own well-being as they struggle to take better care of themselves. It's a good practice for moms and their families to recognize the importance of addressing stress and managing it in healthy ways.

"It's not surprising that so many people in that age group are experiencing stress," says psychologist Katherine Nordal, Ph.D., executive director for professional practice, American Psychological Association. "The worry of your parents' health, and your children's well-being as well as the financial concern of putting kids through college and saving for your own retirement is a lot to handle."

Tips for Managing Stress:

• Identify stressors-What events or situations trigger stressful feelings? Are they related to your children, family health, financial decisions, work, relationships or something else?
• Recognize how you deal with stress-Are you using unhealthy behaviors to cope with the stress of supporting your children and parents, and is this specific to certain events or situations? Put things in perspective-make time for what's really important. Prioritize and delegate responsibilities. Identify ways your family and friends can lessen your load so that you can take a break. Delay or say no to less important tasks.
• Find healthy ways to manage stress-Consider healthy, stress-reducing activities-taking a short walk, exercising, or talking things out with friends or family. Keep in mind that unhealthy behaviors develop over time and can be difficult to change. Focus on changing only one behavior at a time.
• Take care of yourself-Eat right, get enough sleep, drink plenty of water and engage in regular physical activity like walking or yoga or your weekly softball game. Keep in contact with your friends, family members. No matter how hectic life gets, you need to take care of yourself-which includes making time for yourself-so you have the mental and physical energy to care for your parents and children.
• Ask for professional support-Accepting help from supportive friends and family can improve your ability to persevere during stressful times. If you continue to be overwhelmed by stress or the unhealthy behaviors you use to cope, you may want to talk with a psychologist who can help you address the emotions behind your worries, better manage stress and change unhealthy behaviors.

Mothers often put their family needs first and neglect their own. Mothers need to manage their stress for their own health benefits, and also for those around them. How a mother manages stress is often a model for the rest of the family. Other family members will imitate her unhealthy behavior.

Source: American Psychological Association

Talking With Children About Stress

According to a recent survey by the American Psychological Association (APA), many Americans - both adults and youth - experience high levels of stress. Adults can more readily identify feelings and causes of stress, and consider ways to manage it. Young people, however, may not recognize signs of stress or know how to respond effectively. Parents can offer valuable assistance and provide empathy and understanding. By knowing what to listen to and watch for and by seeking out opportunities to engage in conversation with children of all ages, parents can help their children to better manage life challenges.

Tips on talking with your children about stress:

1.  Be Available

• Notice times when your kids are most likely to talk - for example, at bedtime, before dinner, in the car - and be fully available to just listen.
• Start the conversation; it lets your kids know you care about what's happening in their lives.
  Find time each week for a one-on-one activity with each child, and avoid scheduling other activities during that time.
• Learn about your children's interests - for example, favorite music and activities - and show interest in them.

• Initiate conversations by sharing what you have been thinking about, or what other kids may be thinking about, rather than beginning a conversation with a question.

2.  Listen Actively

• When your children are talking about concerns, stop whatever you are doing and listen.
• Express interest in what they are saying without being intrusive.
• Listen to their point of view, even if it's difficult to hear.
• Let them complete their point before you respond.
• Repeat what you heard them say to ensure that you understand them correctly.

• Realize that your children may test you by telling you a small part of what is bothering them. Listen carefully to what they say, encourage them to talk and they may share the rest of the story.

3.  Respond Thoughtfully

• Soften strong reactions - kids will tune you out if you appear angry or defensive.
• Express your opinion without minimizing theirs - acknowledge that it's okay to disagree.
• Resist arguing about who is right. Instead say, "I know you disagree with me, but this is what I think."
• Focus on your child's feelings rather than your own during your conversation.
• Ask your children what they may want or need from you in a conversation, such as advice, help in dealing with feelings or assistance in solving a problem.

4. Consider

• Kids learn by watching their parents. Most often, they will follow your lead in how they deal with anger, solve problems and work through difficult feelings. Help your kids to adopt healthy coping strategies by modeling positive behaviors.
• Engage the family in stress-reducing activities, such as taking a family walk, riding bikes or dancing together.
• Young children may express feeling of stress or worry in their play. Pay attention to themes in their conversations and activities to gain a good sense of their concerns. Teens and older children are often more involved with peers than family as part of developing their own identity. Significant avoidance of parents, however, may be a sign that a teen is distressed and may need assistance.
• Kids learn from their own choices. As long as the consequences are not dangerous to themselves or others, don't feel you have to step in each time.
• Shielding children from possible causes of stress or anxiety, such as unemployment, a parent's marital problems or an illness in the family, can worsen a child's anxiety because children commonly assume a worse case scenario. Help by providing age-appropriate information.

If you have concerns that your child is experiencing considerable stress and the ideas are not sufficiently helping, seek advice from a licensed mental health professional such as a psychologist. Psychologists have specific training that can help both you and your child successfully manage overwhelming stress.

Source:  American Psychological Association
This tip sheet was made possible with help from APA members Mary Alvord, PhD, and David J. Palmiter, Jr., PhD, ABPP.

Tips for Reducing Caregiver Stress

Tips For Reducing Caregiver Stress

One day you may find that someone you care about - a spouse, parent, relative, or close friend - needs help negotiating the daily tasks of life. Perhaps that day has already come. Close to 49 million informal or family caregivers offer assistance of all sorts to adults in America, according to the National Alliance for Caregiving and AARP. Their efforts are vital to the lives of people struggling with illness, disability, or the changes that often accompany aging.

The spectrum of tasks that unpaid caregivers undertake is truly vast. Some, such as grocery shopping and cooking, are familiar to us all. Giving injections, changing bandages, calming an agitated parent suffering from Alzheimer's disease, or helping a disabled partner get from the bed to the bathroom can be far more daunting. But through countless unheralded contributions like these, caregivers allow millions of Americans to continue to live as independently as possible.

Talking With Your Loved One
Discussing needs can be a prickly business. It may be easy for you to imagine what sort of help is necessary, but much harder to discuss it openly or come to an agreement with the person who needs care.

Ask the person in need of care to spell out what he or she believes would help. One way to open a conversation is to say: "I've wondered if you're having any trouble with _______." Or, "I've noticed it is getting harder for you to _______." If offers of help are flatly declined, you might call in a second opinion about the need for assistance. Try talking to the person's doctor or trusted relatives or friends. Their opinions may carry more weight than your own. Some doctors, particularly geriatricians, may be willing to schedule and attend a family conference to talk about what is needed. Geriatric care managers or social workers can also help facilitate these kinds of discussions and present a range of options.

Encourage forethought
Whenever possible, it helps enormously to plan ahead for certain types of assistance, such as good nursing home care and insurance coverage. You might start a conversation by saying: "I read about Medicaid planning in the news today. Do you know about this?"

Be sensitive
In many families, parents never talk to their children - even after they become adults - about finances or health problems. And it is hard to ask sensitive questions of a relative, spouse, or partner who already feels pressured from illness. Raising concerns about your own financial future can make it easier for you to ask your parent about his or her finances. The same tactic may work well for discussing end-of-life decisions. You may find that the person wants to acknowledge these issues. It can be a relief to talk frankly about troubling topics and share concerns rather than hiding them.

Honest talk for tough decisions
Certain topics - for instance, that an individual shouldn't be driving or that it's getting too difficult to continue caring for a person at home - are painful to discuss for everyone concerned. Even so, telling white lies or making promises that are impossible to keep can come back to haunt you.

No one ever wants to go to a nursing home, for example, but instead of pledging that this will never happen, it may be best to promise only that you will try hard to work out other solutions for as long as possible. If you know a nursing home is the best long-term option, it doesn't help to suggest that such a move is just for a few weeks. When those weeks are over, the reckoning and sense of betrayal are impossible to sidestep. It's better to acknowledge that these are hard, sad decisions replete with many layers of loss.

You might put these sentiments into your own words: "I know it's very hard to even think about moving to a nursing home. But we can't supply all the care you need anymore. I worry about you constantly, especially when I'm not available. I've tried really hard, but I can't keep everything going. We need to think about finding a place where you'll be safe and well cared-for all the time."

If appropriate, you might mention concerns about your own health and well-being or worries about what might happen if you become ill or unable to offer enough care. A single conversation is rarely sufficient. Let the person you are caring for grieve the loss. Moving toward a solution is likely to take time and several discussions.

One thing to keep in mind in situations where judgments might differ is that people are often willing to assume a level of risk to their safety or well-being in exchange for autonomy and personal choice. If a loved one chooses to live in a situation that seems too risky to you, you might need the help of a doctor to determine decision-making capacity. If your loved one can fully understand the consequences of his or her decisions then you must abide by them, whether you agree with them or not.

This information was provided by Harvard Health Publications.

Helping A Loved One Quit Smoking

If someone you know is trying to quit smoking, there's a lot you can do to help. Simply being supportive and available to lend an ear is a big part of the process. Propose activities to keep the person active-and away from the temptation to light up.

It's important to remember that quitting is tough; if your loved one slips up along the way, don't criticize his or her efforts. When friends seem to be struggling, continue to encourage them and let them know how much you admire them for their efforts. Recognize and congratulate small milestones, and realize that your loved one may be more cranky than usual. Sometimes the best thing you can be is a sounding board, or even an emotional punching bag, for whenever a bad craving strikes. Use the tips below to help make these transitions easier.

Helping someone decide to quit

You can gently encourage someone who smokes to quit. Think of your comments about smoking as only one event that moves that person toward quitting.

• Start any discussion of quitting in a gentle way.
• Let the person know why you want him or her to quit. Give the person reasons that are as important to him or her as they are to you. (Try "I want you to be with us for a long time" rather than "I'm tired of cleaning your dirty ashtrays.")
• One good way to begin is to mention a new treatment option you have heard or read about.
• Make it short (less than 5 minutes).
• Ask whether there is a way that you can help him or her quit.
• Repeat your attempt every 6 to 12 months.

Helping someone who is quitting

Family and friends are a valuable source of support and motivation for a person who is trying to quit smoking. People who have already quit are an even greater source of comfort and can offer tips for success.

If a person who smokes asks for your support while trying to quit, you can:

• Help distract him or her. Join in the activities he or she does to decrease the craving to smoke, such as lunchtime walks or hobbies.
• Ignore grouchy moods. Try your best to tolerate any bad moods. They won't last forever.
• Provide a reward when he or she meets a goal or milestone without using tobacco.
• Ask the person what he or she needs from you.
• If you smoke, don't smoke around the person who is trying to quit. Don't offer a cigarette, even as a joke. Don't leave your cigarettes where they will tempt the person to take one.
• If you have quit smoking, talk often to the person about positive changes in your health and sense of well-being. Talk about the times when you found it most difficult not to smoke and what you did to get through those situations.

Helping someone who relapses

Most people try to quit smoking many times before they are successful. Don't give up your efforts. If the person you care about fails to quit, you can:

• Praise him or her for trying to quit, and for whatever length of time (days, weeks, or months) of not smoking.
• Encourage him or her to try again. Don't say "If you try again." Say "When you try again." Studies show that most people who don't succeed in quitting will try again in the near future.
• Encourage him or her to learn from the attempt. Things a person learns from a failed attempt to quit may help him or her be successful in a future attempt.
• Suggest that he or she consider more intensive treatment when ready to try again.

How To Beat 10 Common Smoking Triggers

Many common activities or events can trigger the urge to smoke. Knowing how to deal with them can help you deal with these triggers:

• Finishing a meal. Get up from the table immediately and start a pleasurable activity. Try a walk or a new hobby.
• Drinking coffee. Change the way you have coffee: the place, the coffee mug, everything that you did when you were smoking. Wait until you are at work to have your morning coffee.
• Talking on the telephone. Use a phone in a different room when you are at home. At the office, there may be little you can do to change location. Have small objects nearby to handle while you are on the phone.
• Between tasks. Instead of smoking a cigarette before moving on to your next project, try taking a short walk or reading a section of the newspaper or a chapter of a novel you're enjoying.
• After an argument, disappointment, or negative event. If you are still feeling angry or upset, let off the steam by walking briskly around the building.
• In the car. Since smoking has been banned in so many workplaces, cars are becoming a popular place to smoke. Remove the ashtray from your car, or fill it with potpourri or tiny strips of paper on which you've written the reasons you don't want to smoke anymore. Instead of smoking while you drive, play your favorite music on the stereo and sing along.

Activities at work and social events may trigger the urge to smoke. Here are some suggestions for avoiding these triggers:

• Other people who smoke: Avoid the smoking areas at your workplace. If there is an entryway where people who smoke gather during breaks or before work, find another entryway, or time your arrival to avoid the smokers.
• Work breaks: Avoid places where people who smoke go during the break. Seek out the company of people who don't smoke, and spend your break with them.
• Parties: Quitting smoking may impact your social life. You don't have to skip parties altogether, but if you do go, don't accompany your friends when they go outside for a cigarette. If people are smoking indoors, or if it's an outdoor party, try to sit or stand as far away as possible from people who are smoking. Step out for a breath of fresh air if you need to-but don't smoke!
• Alcohol: After you have had a drink, your resolve not to smoke may weaken. You may choose to give up or cut down on drinking alcohol when you first quit smoking. Varying the kind of alcohol and the place where you drink may help break the trigger, but it will not help with the weakened willpower.