Ten Ways to Prevent Obesity in Our Families

Written by Heidi Zator


Continued from page 1

5/ Exercise, exercise. It doesn't matter what you do. Be it team sports, walking, running, hiking, or tennis. Just get your body moving.

6/ Consume at least five daily servings of fresh raw fruits and vegetables,especially dark orange or green vegetables and citrus fruits. Six servings of wholegrains and a least 3-4 calcium-rich foods, and make sure you get plenty of dietary fibre.

7/Try to have 6 small nutrient-dense meals a day, rather than 3 large meals. Do not eat after 8pm. Avoid repeated unsuccessful attempts at weight loss (crash dieting).

8/Include a food supplement, high in vitamins and minerals.

9/ Consume at least 2000 calories of high-nutrient foods Select low-nutrient foods periodically, maybe once a week, as a sinday. But your daily diet should consist of high quality foods.

10/ Drink at least 6 8oz. glasses of pure, filtered water a day. Water isrepparttar best cleanser.

If you follow this advice, you will not only be preventing obesity but will also: improve resistance to colds and infection. reduce risk of developing heart disease, cancer, diabetes, high blood pressure and osteoporosis, increased resistance to stress maintain a feeling of wellbeing, help prevent premature aging increase energy to enjoy life and improve emotional and mental health.

_______________________________________________ Heidi Zator is dedicated to helping people become educated on family health.

Heidi Zator, a mother of 5 with bsc in holistic nutrition.


Single Mothers At Greater Risk For Depression

Written by Dave Turo-Shields, ACSW, LCSW


Continued from page 1

1. Immediately seek help medically and professionally for depression. 2. Live forgiven towards yourself and others. 3. Compromise with that critical "Inner Judge" that only seems to want to persecute you unfairly. 4. Put down your pride and take ALLrepparttar help you can get -- if people offer, accept; if you need help, ask! 5. Implement "quickie" stress relievers such as deep breathing, going to a getaway inrepparttar 111365 mind, a quick 10 minute hot shower... 6. Get organized and/or ask for help in doing so. It's especially important to do so around daily routines such as morning rituals, after-school rituals, chores, mealtimes, baths, bedtimes and family fun time. 7. Keeprepparttar 111366 clutter-bug out of your life. Commit to only looking at mail once. Recycle household items continually -- if you're out of space, it's time to recycle. Get your kids involved. 8. Create a single parent co-op, where you can switch on and off with transporting kids, doing house or apartment projects, babysitting for each other... 9. Are you doing for your children what they can do for themselves? Feed their sense of mastery and independence. They often will feel great knowing they have helped their family out in some way. 10. Keep a sense of humor. Many a single mother has told me, "If I didn't laugh I don't know what I'd do." 11. Get your children involved in camps, church, Sunday Bible School, Big Brother/Big Sister Programs, mentoring programs. Let others offer what you don't haverepparttar 111367 time or energy to offer. 12. Seek financial advice. Having direction and a plan sure beats constant worrying! 13. Keep a family calendar. It's nice to allow your kids to be in activities, but don't overdo it -- one per season is a good rule. 14. Make a list of stressors. Decide what you have direct control over and focus there, first -- in ways that you can. Withrepparttar 111368 other items, learn to let go. 15. Take itty-bitty timeouts just for you! I once knew of a mom that bought a wild-looking red bath robe. The rule was when mom came out of her room with that robe on, no one was allowed to ask for anything unlessrepparttar 111369 house was on fire. 16. Playing offrepparttar 111370 co-op idea above, create a single mothers support group. Single mothers are one of THE most creative and resourceful groups onrepparttar 111371 planet! Why not take full advantage of that! Rotate child care from meeting to meeting, receive support directly from others who've been there and pool your resources.

There's no doubt about it, you've been carved out for a very special job here on earth. Your job description is longer than Santa's gift list.

The ideas above do work and are working in single mothers' lives right now. Pick just one area and begin there. When it's ALL overwhelming, simply start where you're at. If you need help, just let me know.

Dave Turo-Shields, ACSW, LCSW is an author, university faculty member, success coach and veteran sychotherapist whose passion is guiding others to their own success in life. For weekly doses of the webs HOTTEST success tips, sign up for Dave's powerful “Feeling Great!” ezine at http://www.Overcoming-Depression.com


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