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The benefits of Aerobic Exercise
We have been blessed with the concepts of Aerobic Exercise for the past 40 years thanks to Dr. Kenneth Cooper. Ideally, you should do an aerobic exercise three or more times per week at your target heart rate. Examples of high intensity exercise include: Running, Spinning, Swimming, Aerobic Dance, Step Aerobics and Skipping Rope. You can get aerobic exercise benefits by performing lower intensity exercise for longer periods of time. Examples include: walking, swimming, bicycling, and rowing. You must consider duration and intensity of any exercise when assessing benefits.
The benefits of aerobic exercise are:
1 Improved Cardio-Respiratory function.
2 Increased number of capillaries.
3 Increased number of mitochondria in cells.
4 Decreased fat stores.
5 Increased numbers of receptor sites in cells.
6 Increased metabolic rate.
7 Increased production of antioxidant enzymes.
8 Increased production of Endorphins.
9 Increased Thermic effect of food.
10 Increased Efficiency of removing waste from the body.
11 Increased muscle mass.
12 Enhanced immune system.
13 Decreased onset of degenerative disease.
Now I ask you, with a list of benefits like this, how can you choose to stay sedentary?
If you say that you cannot find time to do this; then rearrange your schedule! You cannot afford NOT TO!
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Have you ever been in a restaurant where disruptive children are dining? It is frustrating and can ruin a lovely meal. This morning my husband underwent some outpatient surgery on his knee. Afterwards he was feeling very hungry, having not been able to eat since dinner the night before and not experiencing much pain we decided to stop at a local restaurant for breakfast. The room was pleasantly filled with patrons enjoying a leisurely breakfast. Although the room was full the acoustics were apparently very good because conversations did not carry from one table or booth to another. Shortly after being seated our conversation was interrupted by an ear splitting whine and crying from several booths away.
Turning to see where the sound was coming from and concerned that maybe a child had been hurt in some manner I noticed a family of five, a mom, dad and three boys, the youngest looked to be about 3 years old. He was the source of the noise that was disruptive to all the patrons in the vicinity. Throughout our meal the child repeatedly disrupted the pleasant atmosphere with loud ear piercing whines and crying.
As an Early Childhood professional who has spent countless hours around young children several things were evident. 1) The child had apparently learned that this type of behavior would result in him getting whatever he happened to want at the time. 2) The duration of the noise depended on how quickly mom or dad responded appropriately. 3) Mom and Dad did not seem to be willing to take charge of the child even if it meant taking him outside for a heart to heart talk.
When very young children misbehave in public there is usually a reason. Children learn behaviors by the results they get in response to behavior. If they get the desirable response the behavior is reinforced and sure to be repeated. Some may ask why children repeat behaviors that result in angry or unpleasant responses from the adults in their lives. Many times it is because the child does not get caught being good. Children need to have our attention and interactions. If they only get attention from negative behavior they soon learn that negative attention is better than no attention at all.
When children are taken out to eat parents or caregivers need to keep in mind the developmental needs of the child, practicing at home to sit patiently take turns speaking, proper use of utensils etc. Very young children will get fussy if they are bored, tired or hungry. Dont expect children to act like adults. Choose restaurants that cater to families, have fast service and be prepared to take a disruptive child outside where they can calm down, and learn that their behavior must change before returning to their seat.
Practicing at home can be an enjoyable game. Children who are old enough can help plan menus, practice placing their own order, thanking the wait staff etc. I encourage parents to plan carefully before taking a trip to the local eatery. Are your children old enough to behave in the expected manner? Are you the parent prepared to entertain your child to help them with their behavior? Do you have small toys that will interest them while you wait for food? Before leaving for the restaurant take time to tell your child what behaviors you are looking for when you are at the restaurant. Make sure that the behaviors are stated clearly. Just telling children to be good or to behave is not enough. Children need observable behaviors spelled out. Statements such as We must use our inside voices. When you ask for something use the words please and thank you. Keep your napkin on your lap. These explanations just prior to the outing will help children remember what to do. I always find it best to talk about behaviors I want to see rather than behaviors I do not want to see. It keeps the experience positive and their minds on the things you want to see.
Did you know that an freshly cut apple will turn brown right before your eyes? That is caused by the attack of oxygen on the content of the apple. In like fashion, the oxygen you breathe attacks the cells of your body. This occurs because oxygen is a very reactive free radical. It will attack the surface of metals (rust), cut surfaces of fruits and vegetables, and the tissues of living beings.
I am sure that you have observed that a fresh orange does not turn brown when it contacts the air. This is because it contains antioxidants, like vitamin C. Antioxidants can also protect the inside of your body from oxidation. This can slow down the accumulation of "biological rust."
Small cell parts, called mitochondria, also produce oxygen free radicals as a natural byproduct of their metabolic activity. Mitochondria produce the high energy molecule of life known as ATP. As you get older the wear and tear on mitochondria reduce their efficiency causing them to produce more and more free radicals. These free radical, when unchecked, continue to damage the mitochondria. This run away free radical attack quickly kills mitochondria, then proceeds to attack the DNA and proteins of the cell. This quickly promotes cell death.
The net result of this assault by raging free radicals causes tissue damage and disease to spread throughout the body. This is one of the leading theories of aging. For more detailed information on this topic please go to: www.hubpages.com Look for the article: " Are you Rusting From The Inside Out? We will address the issue of Antioxidants in our next blog.
When I was preganant with my first child.... many years ago I will always remember my doctor saying to me "If a teacher wants to have a child, she probably knows what she is getting in to." He must have thought that I knew a great deal more than I actually di know. Because there was a great deal that I did not know about raising children to be successful adults. Today I am ever so glad that my children are grown and self sufficient..... for the most part. If I had thought that my days of being needed as a parent would end when the children reached adulthood I was wrong. I am enjoying the interactions with my adult children and being a resource for them as they navigate their way through life.
I have to admit that being a parent was the greatest learning experience of my life. It is a thrill to watch my grown children and be a part of their lives. They still continue to amaze me with their thoughtful insights into life and teach me things. For instance my son who is currently serving this country in the Marines. One of our conversations he shared an observation with me that I thought was quite astute. He is the youngest man in his specialize six man team. All the other team members are married and have families. Through his conversations with them Josh has observed that parents are learning right along with their children. I do not know of a statement that has any more truth to it than that one
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Happy Birthday America! I want to take this time to thank all the people in this country who have in the past and those who in the present work to protect the freedoms we take for granted every day. Whether these people are serving in our military, or working in another field where they have the opportunity to stand up for the rights and priviledges provided by our constitution. I pray for the safety of all the men and women who are fighting to protect these freedoms overseas. I also wish their friends and family peace knowing that their loved ones are appreciated for the sacrifices they are making.
I spoke to my son online last night.....asking what he might want sent in a care package. His response was that they have nothing.....I imagine the creature comforts like a hot meal instead of MRE's He was accomutomed to having nothing.. He is safe for now and for that I am thankful
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Tomorrow is our nations birthday. It is a time when many businesse close in honor of the day which represents the birth of this country and its freedom. My son is currently serving in Afghanistan. When he left in March I told my husband that I thought it would be hard for me to listen to the news of happenings in that country. I have found that just the opposite has happened. The recent offensive confirmed that in my mind. As reports came out I wanted to find the province on the map. Compare it to where I knew Josh to be located. He thought when he was moved to a new location that he might lose internet access but I have happily found him on line a few times. This morning after reading about the most recent surge, the death of one marine and others injured, I get to google, where were they in relation to the area my son was located?.............Then the chat button on facebook alerted me that he was online. He saw that I was available. Short but oh so sweet to connect with him. Prayers from my heart go out to the families of the soldiers who lost life or were injured. I have to wonder if most people realize what they have in this country. My passion for the freedoms I enjoy grow every day. Pictures of the desolate area my son is in adds to the fierce feelings that rise in me. I ask what he might like in a care package. Can't think of anything.....we don't have much here.....have gotten used to that.
My holiday will be spent quietly at home thinking of my son and all of the soldiers who will not rest and relax, get together with family and friends. They are working day and night. They don't get to shower often, they sleep very little. Working all day and standing watch at night. I hope everyone who reads this, counts their blessings, and finds a way to extend the hand of gratitude to anyone who has a family member serving in our military. Tomorrow will not be a holiday for them
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There are many products on the market today that offer ingredients that are advertised to "BURN FAT." Let's examine the cold, hard facts. This is going to get a little technical, but it is the only way I know to explain fat burning.
Your cells are composed of cell parts (organelles) that are encased in cell membrane material. Cell membranes are composed of fatty molecules called phospholipids. The Lipid or fat part of the molecule does not like water, whereas the phosphate part of the molecule is water loving. Cell membranes are composed of a phospholipid bilayer with the fatty molecules in the middle and the phosphate groups on the inner and outer surface of the membranes. So a cell is encased in such a membrane, as well as the organelles like the nucleus and the mitochondria. The mitochondria actually have an outer membrane and an inner membrane. These membranes hold proteins that act like gates to screen what molecules get in or out of the structure
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I have noticed that toomany people thinkthat teaching children concepts involves sitting them down with a workbook, worksheet or something that from their memories of school resemble class work. today there are even many software products claiming to "teach"children skills that will make them successful in school. Our society equates school success with life success. As a teacher of young children one of my favorite activities in the classroom was cooking with the children. Given the right tools preschooland kindergarten children can preapre snacks andother foods quite successfully. As a kindergarten teacher my favorite resource for cooking activities was a small book called CUp Cooking. This inexpensive book was hard to find for a while but is now available again. I would check Amazon for the book. It should not cost more than $5.00. Ijust checked the Amazon website which showed that the book is available. I thinkt he price is a typ-o since it said it could cost as much as $322.24 or something silly like that. Anyway, it also showed copies available for about $6.00
While there are other cookbooks designed for use by children this one is the best for pre-readers because the recipes are pictures and each child goes through each step and ends up with one child size serving. I think I have used every recipe in the little paperback book with children 5 years old and younger. Investing in the tools identified in the book such and those very inexpensive metal measuring spoons so that when you create the recipe cards you have enough spoons to lay out one spoon on each picture. The hands on experience with these recipes teaches a child - left to right progression; math concepts of fractions, the difference between a tablespoon, teaspoon etc., numeral recognition, and hand eye coordination to name a few. They can also learn to clean up after themselves. Creating their snacks they are more likely to eat what they have prepared for themselves. The back of the book tells you how to convert other recipes that you might have sothat children can create even more snacks for themselves.
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As I work in the field where I am in and out of a variety of childcare sites and therefore see hundreds of children I am amazed at the number of children who seem to have weight problems. In the news we hear of the critical nature of even our youngest children being overweight. It seems to me that this issue has some easy answers that do not require governemnt intervention or "New" special programs. It requires some common sense among the parents, and other care takers of children. First, and foremost our children are being encouraged to be sedantary. They sit and watch TV, sit and receive "instruction" sit and play video games. Way too much sitting going on. Children need to be active. They learn through experience. Our youngest children learn best by having the opportunities to become physically involved with the materials and equipment that is in their environment. Behavior problems deminish when children have adequate opportunities to be physically active on playgrounds and in classrooms. When it comes to requirements for adults in training or working conditions they must be given a certain number of "breaks" because it improves the productivity and yet when it comes to children many people seem to forget this.
A recent online artilce I had the opportunity to read was titled "Overweight Preschoolers Raise Their Heart Disease Risk" on www.optimizerx.com reported informationf rom Health Day News reported that approxiamately 24 percent of U.S. children aged 2 to 5 are overweight. The overweight definition was derived from having a body-mass indes (BMI) in the 85th percentile or above for their height and age. What will happen to our health industry if this trend is not corrected? How will we pay for the health issues that will result from this trend esspecially if a national health care program in implemented? Check out the article and see what you think
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I have the peasure of being the parent of three grown children who have become responsible adults who contribute to society in a positive manner. I would like to think that my style of parenting, my love and concern for them played a part in their development. I know that being a parent has been the greatest joy and accomplishment of my adult life. It has been the toughest job I have ever had. I have realized as a parent and a professional educator I have learned that parents learn their skills from the people who raised them. Being a parent is a job that you can't quit. It is one in which you feel like the world is watching and judging your skills and abilities by the product................your children. Whether you are aware of it or not parents teach their children at times when they do not thinkthe children are paying attention. Authorities agree that children need unconditional love, guidelines and boundaries which lead to a sense of belonging. Everyone needs to know that they matter to someone else. When my children were young I thought that once they were adults they would no longer need their mom. I have been delightfully surprised that they still need a sounding board. As they work out their decisions, ideas and set goals for their future. Even though parents do not think that teenagers do not listen to their parents youth surveys show that parents are still the most powerful reason that young people make decisions to avoid drugs and alcohol. Parents have consistently set a standard and example for making positive decisions and setting goals. Learning to set goals, deal with disappointments and a sense of belonging are all factors in a persons life that help them develop into responsible productive citizens. So if you are a parent with children still at home, think about the example you set for them. What are your standards for the way you live your life? Do you take the time to express them to your children? Do you set goals and boundaries? It is never too late to take stock in the example you set for your children. As you take time to assess your parenting style etc. There comes a time when children must make decisions for themselves and accept the consequences,good or bad. When that time comes parents should also know that everyone has to make some mistakes themselves. Mistakes do not equal failure. Failure only happens when a person quits learning from istakes they have made.
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Comment by uniqueparent.com
on Shop for your life,Real Food that Taste Good
uniqueparent.com
healthrage.net
I am a professor of nutrition so I wirte artlcles about nutrition and health concerns on my website for your enjoyment. Please let me know what you think.
Jack Bateman