May 9th, 2010
A day meant to celebrate mothers all over the world. Many mothers receive flowers, gifts, cards and messages of love and appreciation. Mothers are treated to breakfast, lunch and other treats as they bask in the attention lavished to them on this day.
For some children, a day like Mothers Day is difficult day when they have lost a parent. If a father has died or is absent due to divorce or separation, and is no longer part of the celebration of that day, Mothers day is never the same again. The celebration that day is always tempered with loss as well.
Children also face a different Mothers Day when they lose a mother to death, or other circumstances, including the intervention of child protection services and are separated from their mother. Such a day brings back memories of good times as well as the bad. It can be a relief, being removed from a place of danger, yet to others the loss of a mother, no matter what the circumstances is painful, sad and upsetting.
These children seek answers. Hopefully the children are with adults, sensitive to their emotions and can assure them that they are children worthy of love and attention and it was poor choices on the part of the adult that lead to their separation. They are not to blame.
For many mothers, there is a tinge of sadness, regret and disappointment when a child does not visit or acknowledge the parent anymore. The majority of mothers have every good intention to love and care for their children, but unfortunately, through ignorance and a lack of understanding some mothers inadvertently harm or hurt that their children.
For children too, taking such a stance to willfully cut themselves off must be hard, but see this either as punishment or a way to free themselves of more of the same pain and disappointment.
It is my wish that on this Mothers Day that mothers and children work towards strengthening their bonds, forgive and start afresh.
For those facing the loss of a parent gone forever, I hope that the memories of good times sustains them and for them to know that a loved one will not want his/her family to be sad. The best way to honor that parent is to make the very best of that day, trying not to dwell in sadness, but lift your spirits and celebrate Mothers Day.
Tags: children, death, losing a parent, mothers, mothers day, relationships, sadness
Posted in Family | No Comments »
March 15th, 2010
A Quick Supper I Planned
While making a salad for my husbands lunch, I thought of saving time by quickly cooking a dish for supper. Most of the ingredients to make a tomato chutney were right there in front of me. It included onions & tomatoes. It did not make much sense to put all these things away, I reasoned, and later bring them all out to cook this dish. I just needed more tomatoes, green chilies, oil and garlic.
So I quickly braised the curry and went about clearing the table . I decided to turn the temperature on high and then switch it off before I left the kitchen for other tasks. I continued with other tasks which took me to another part of the house, and of course completely forgot about my curry on the stove.
About half hour later after I got a strong smell, I dashed to the kitchen and found the contents all burned and a terrible smell in the kitchen. So much for my saving time!
Well, the good thing is that, thanks, that I have a good sense of smell. It was a good thing that there was nothing nearby, like dishcloth that could have caught on fire. The loss was a small pot of curry and my time. It could have been worse.
Lesson Learned.
Pay attention to an activity. Remember to be mindful. It is good advise to do put everything one has into one task and complete before moving the next one.
Posted in General, mishaps | 2 Comments »
March 14th, 2010
A Vegetarian Diet
According the United States Department of Agriculture a vegetarian Diet can meet the requirements for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs.
Follow the food group recommendations for your age, sex, and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy. Nutrients that vegetarians may need to focus on include
- protein,
- iron
- calcium,
- zinc
- vitamin B12
Nutrients that Vegetarians should focus on
Proteins
have many important functions in the body and are essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary. Sources of protein for vegetarians include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians
Iron
functions primarily as a carrier of oxygen in the blood. Iron sources for vegetarians include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins).
Calcium
is used for building bones and teeth and in maintaining bone strength. Sources of calcium for vegetarians include fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). Milk products are excellent calcium sources for lacto vegetarians.
Zinc
is necessary for many biochemical reactions and also helps the immune system function properly. Sources of zinc for vegetarians include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk products are a zinc source for lacto vegetarians.
Vitamin B12
is found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include milk products, eggs, and foods that have been fortified with vitamin B12. These include breakfast cereals, soy-based beverages, veggie burgers, and nutritional yeast.
Tips for Vegetarians
- Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice. Don’t overload meals with high-fat cheeses to replace the meat.
- Calcium-fortified soy-based beverages can provide calcium in amounts similar to milk. They are usually low in fat and do not contain cholesterol.
- Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake. Consider:
- pasta primavera or pasta with marinara or pesto sauce
- veggie pizza
- vegetable lasagna
- tofu-vegetable stir fry
- vegetable lo mein
- vegetable kabobs
- bean burritos or tacos
- A variety of vegetarian products look (and may taste) like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol.
- For breakfast, try soy-based sausage patties or links.
- Rather than hamburgers, try veggie burgers. A variety of kinds are available, made with soy beans, vegetables, and/or rice.
- Add vegetarian meat substitutes to soups and stews to boost protein without adding saturated fat or cholesterol. These include tempeh (cultured soybeans with a chewy texture), tofu, or wheat gluten (seitan).
- For barbecues, try veggie or garden burgers, soy hot dogs, marinated tofu or tempeh, and veggie kabobs.
- Make bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).
- Some restaurants offer soy options (texturized vegetable protein) as a substitute for meat, and soy cheese as a substitute for regular cheese.
- Most restaurants can accommodate vegetarian modifications to menu items by substituting meatless sauces, omitting meat from stir-fries, and adding vegetables or pasta in place of meat. These substitutions are more likely to be available at restaurants that make food to order.
- Many Asian and Indian restaurants offer a varied selection of vegetarian dishes.
Posted in Vegetarian Diet | No Comments »
March 4th, 2010
All kids enjoy bath time in the tub and playing with their favorite plastic toys. Well this could be a source of bacteria which can lead to serious health problems. This is particularly a problem when the toys have holes in them.
The water collects in the toy and although it is squeezed out at the end of the bath, not all the water escapes. This moist environment promotes the growth of bacteria. When children suck onto the toys they are taking in the filth from the innards of the toys. Tests done on toys that were thought to be safe showed E.coli and other bacteria.It is recommended that if toys are used, do not get those with holes. Do watch the clip below. This was featured in the Today show on 03/03 /2010.
http://community.todaymoms.com/_news/2010/03/03/3972988-rubber-yuckies-harbor-secret-filth
Posted in Safety and Quality of Life | No Comments »
March 1st, 2010
My Latest Attempt at Gardening
Over the years I have tried my hand at planting seeds and cultivating a garden with very moderate success. I always marvel at those who create beautiful flower and vegetable gardens. I imagine how rewarding it must make them feel to see the magnificent blooms and beautiful fresh vegetables. I hope to get that feeling this time.
My late mother was, and my sister is an excellent gardener. Their plants thrive and bloom. My mother used to supply the local grocery store with produce from her garden. I have had more success with flowers than vegetables.
I remember the time I had a very nice bloom of Zinnias. But the tomatoes I produce look sick and undernourished. I realize that gardening takes a lot of effort and as with anything, one has to put in that effort to achieve good results.
Well today, I cleared a small patch, removed the weeds, flattened the soil, and planted a few vegetable seeds and plants. I will monitor the progress that I make with this new venture.
Posted in Gardening, Successful Gardening | 2 Comments »
February 11th, 2010
The USDA Food Guide and the DASH Eating Plan are flexible to permit food choices based on individual and cultural food preferences, cost, and availability. Both can also accommodate varied types of cuisines and special needs due to common food allergies. Two adaptations of the USDA Food Guide and the DASH Eating Plan are:
Vegetarian Choices
Vegetarians of all types can achieve recommended nutrient intakes through careful selection of foods.
These individuals should give special attention to their intakes of protein, iron, and vitamin B12, as well as calcium and vitamin D if avoiding milk products.
In addition, vegetarians could select only nuts, seeds, and legumes from the meat and beans group, or they could include eggs if so desired.
At the 2,000-calorie level, they could choose about 1.5 ounces of nuts and 2/3 cup legumes instead of 5.5 ounces of meat, poultry, and/or fish. One egg, ½ ounce of nuts, or ¼ cup of legumes is considered equivalent to 1 ounce of meat, poultry, or fish in the USDA Food Guide.
Substitutions for Milk and Milk Products
Since milk and milk products provide more than 70 percent of the calcium consumed by Americans, guidance on other choices of dietary calcium is needed for those who do not consume the recommended amount of milk products.
Milk product consumption has been associated with overall diet quality and adequacy of intake of many nutrients, including calcium, potassium, magnesium, zinc, iron, riboflavin, vitamin A, folate, and vitamin D.
People may avoid milk products because of allergies, cultural practices, taste, or other reasons. Those who avoid all milk products need to choose rich sources of the nutrients provided by milk, including potassium, vitamin A, and magnesium in addition to calcium and vitamin D.
Those who avoid milk because of its lactose content may obtain all the nutrients provided by the milk group by using lactose-reduced or low-lactose milk products, taking small servings of milk several times a day, taking the enzyme lactase before consuming milk products, or eating other calcium-rich foods.
Some vegetarian calcium enriched foods include, soya products like tofu, & soya milk. Vegetables, like spinach, kale, several kinds of nuts, artichokes,oats, bulgur and some cereals also contain calcium.
Tags: ., calcium from non meat sources, lactose milk products, milk substitutes, soya milk, tofu, vegetarians and diet
Posted in Health & Food Safety | 3 Comments »
February 11th, 2010
This guideline from the USDA website explains how to estimate the number of calories that we need.
Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity. The estimates are rounded to the nearest 200 calories and were determined using the Institute of Medicine equation.
|
Activity Level b,c,d
|
Gender
|
Age (years)
|
Sedentaryb
|
Moderately Activec
|
Actived
|
Child
|
2-3
|
1,000
|
1,000-1,400e
|
1,000-1,400e
|
Female
|
4-8
9-13
14-18
19-30
31-50
51+
|
1,200
1,600
1,800
2,000
1,800
1,600
|
1,400-1,600
1,600-2,000
2,000
2,000-2,200
2,000
1,800
|
1,400-1,800
1,800-2,200
2,400
2,400
2,200
2,000-2,200
|
Male
|
4-8
9-13
14-18
19-30
31-50
51+
|
1,400
1,800
2,200
2,400
2,200
2,000
|
1,400-1,600
1,800-2,200
2,400-2,800
2,600-2,800
2,400-2,600
2,200-2,400
|
1,600-2,000
2,000-2,600
2,800-3,200
3,000
2,800-3,000
2,400-2,800
|
a These levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report, 2002, calculated by gender, age, and activity level for reference-sized individuals. “Reference size,” as determined by IOM, is based on median height and weight for ages up to age 18 years of age and median height and weight for that height to give a BMI of 21.5 for adult females and 22.5 for adult males.
Tags: age, calories, lifestyles, sedentary
Posted in Health & Food Safety, Uncategorized | No Comments »
January 19th, 2010
A USDA Overview of Dietary Guidelines for Americans
Obesity in the United States has doubled in the past two decades. Nearly one-third of adults are obese, that is, they have a body mass index (BMI ) of 30 or greater.
Over the last two decades, the prevalence of overweight among children and adolescents has increased substantially. It is estimated that as many as 16 percent of children and adolescents are overweight, representing a doubling of the rate among children and tripling of the rate among adolescents.
Overweight and obesity is a great public health concern because excess body fat leads to a higher risk for:
- premature death
- type 2 diabetes,
- hypertension, dyslipidemia which is an abnormal amount of lipids & lipoproteins in the blood
- cardiovascular disease, stroke, gall bladder disease
- respiratory dysfunction, gout
- osteoarthritis, and certain kinds of cancers
Ideally, the goal for adults is to achieve and maintain a body weight that avoids the risk of major health problems. For obese adults, even modest weight loss (e.g., 10 pounds) has health benefits, and the prevention of further weight gain is very important.
For overweight children and adolescents, the goal is to slow the rate of weight gain while achieving normal growth and development. Maintaining a healthy weight throughout childhood may reduce the risk of becoming an overweight or obese adult.
While overweight and obesity are currently significant public health issues, not all Americans need to lose weight. People at a healthy weight should strive to maintain their weight, and underweight individuals may need to increase their weight.
Eating fewer calories while increasing physical activity are the keys to controlling body weight.
KEY RECOMMENDATIONS
- To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.
- To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.
- Find friends or family members who share the same concerns and are willing to support each other in the weight loss plan. It helps to be accountable to others and get hints, tips and encouragement.
Consult a health care provider about weight loss strategies prior to starting a weight-reduction program to ensure appropriate management of other health conditions.
A huge benefit when to physical activities is that research has shown that there is overall improvement in psychological health and reduced symptoms of depression.
Calories
When choosing a weight loss plan, go with the recommended calories that you should consume for a day. If it is 2000 calories then choose foods that will give you bulk and provide proteins, carbohydrates, and good fats.
If you simply cannot do without that delicious dessert, then do not deprive yourself completely. Make sure you can accommodate it in your allotted calorie amount for the day.
Portion Size
Here again you should be sensible about how much you really need to eat. So do try and curb the size of your portions. The smaller portion you eat the less calories you consume.
Conclusion
I have used some of the information for this blog from
http://jn.nutrition.org/nutinfo/
Watch out for more blogs on Calorie Intakes and Fats.
Posted in Health and Weight | No Comments »