CONCERNS ABOUT FAMILY RELATIONSHIPS
Over the last 50 years changes in marriage and family patterns have challenged the traditional well-being of family relationships. Historically the nuclear family outlined marriage and family as a social institution with rights and responsibilities in regard to spouse, parent and child. The family provided continuing support and nurture. The modern era moved away from the institutional family to an emphasis on personal contract in which individuals decide their own terms of relationships. Women's liberation, no-fault divorce laws, reproductive technologies, and the gay movement challenged lifelong monogamous and heterosexual marriage, creating fluid and flexible family structures.
Divorce Increases
In the early 1970's, no-fault divorce laws gave rise to a rapid increase in divorce. Each year over a million new children under 18 experienced the divorce of their parents. Following divorce children could become 30 or more percent poorer. Custody arrangements create challenges for children and parents. Twenty-five years following the divorce of their parents the adult children often continue to recall feelings of shock, loneliness and bewilderment. Many became pessimistic about relationships and marriage, fearing a sudden loss. 1.
A Postmarriage Society
A trend toward a postmarriage society shifted the basis for childbearing and child rearing in America. By 2011, 24 percent of children in the United States were born to cohabiting couples. Another 20 percent of children were spending some years in a cohabiting household. 2.
Fatherless Families
Men were increasingly leaving or being left out of family relationships. By 2014, 24 million children in America - one in three- were living in a biological father-absent home. Children in father-absent homes were almost four times more likely to be poor. Children from fatherless homes, by large majorities, were included among youth suicides, homeless and runaway children, rapists with anger problems, high school dropout, adolescents in chemical abuse centers, and juveniles in state operated institutions. 3.
Growing Need for Parenting Education
Many community, religious and national non-profit organizations focused attention on improving marriage and family relationships by offering parenting and relationship classes for couples and single parents. However, despite efforts to increase the marriage rate, relationships continued to unravel. By 2013, young adults in middle America, the sixty percent with a high school education but no college degree, were cycling through unstable relationships, hooking up, having babies, hooking up with someone else, and so on. Sexuality was being viewed as an assumption of dating. Many teens had already had several sex partners. 4.
This is a difficult foundation for forming strong families. Young mothers who find themselves 'suddenly pregnant' are in a crisis of confusion, not knowing what is necessary to build strong relationships. Reaching these new mothers and helping them develop a positive approach to supporting their children is essential. Those who come from broken and dysfunctional homes need guidance, encouragement, direction and a way to think about a positive family life for themselves and their children.
Parenting classes that offer information in positive communication, conflict resolution skills, childhood education information, health and wellness, nutrition, money management and participation in the community are increasingly necessary to help families survive and thrive in our increasingly complex society. These classes are especially important as young women from unstable backgrounds become parents.
It is essential that schools, community organizations and religious organizations step forward to offer parenting courses to encourage and support healthy family relationships.
In my blogs between February 21st and April 6th, 2016, eight parenting sessions are presented that may be used to help parents, especially new, young mothers, grow into strong, supportive and loving mentors for their children. These sessions have been successfully used to guide young mothers who came to a pregnancy care center for help. The women responded well to the materials and expressed appreciation for the help.
References:
1. Wallerstein, Judith S. Ph.D. and Julia M. Lewis, Ph.D. 2004. "The Unexpected Legacy of Divorce: Report of a 25-Year Study." Psychoanalytic Psychology. Vol. 21, No. 3:353-370.
2. Institute for American Values. 2011. Why Marriage Matters, Third Edition: Thirty Conclusions from the Social Sciences. New York, NY. pgs. 6-8, 46.
3. Statistics on Father Absence. National Fatherhood Initiative. 2014. "The Father Factor". http://www.fatherhood.org/media/consequences-of-father-absence-statistics.
The Fatherhood Generation. 2014. Statistics. http://wwwthefatherlessgeneration.wordpress.com/statistics..
4. Lapp, Amber and David. 2013. "Looking for Marriage in Middle America". Propositions 11. New York, NY: Institute for American Values.
Friday, April 22, 2016
Wednesday, April 6, 2016
Keys to Healthy and Loving Family Relationships
Happy and healthy family relationships grow from decisions to work through all the problems of life in a constructive and loving way.
Homes are more than houses of walls and beams. Homes are built with thoughtful caring concern where the family unit shares protection, support, sacrifice and love.
Careful planning turns a house into a home for the people who dwell there.
Eight sessions are presented each representing a parenting class to help parents grow into strong, supportive and loving mentors for their children. The materials provided may be used to guide discussion and considerations for a 50-60 minute parenting session.
The materials in these sessions were compiled and used by the author (Dr. Marjorie Coppock) over a three year period to guide young women who came to the Pregnancy Care Center (San Antonio). The young women responded well to the materials presented and expressed appreciation for the help.
Each session has been entered as a separate blog in this blogsite. (www.concerningthis.blogspot.com)
The topic of each session and the date entered into the blogsite are listed below.
Session 1. Skills of Listening and Communicating - February 21, 2016
Session 2. Solving Conflicts Constructively - February 26, 2016
Session 3. Wise Money Management - March 4, 2016
Session 4. Parenting Your Children - March 10, 2016
Session 5. Passing on Family Traditions - March 21, 2016
Session 6. Creating Health and Wellness - March 27, 2016
Session 7. Good Nutrition - April 1, 2016
Session 8. Attitudes of Gratitude - April 6, 2016
**************************
Individuals, schools, churches, and community organizations are invited and encouraged to use these (or other) materials to offer parenting sessions to help families solve the problems of living together in a constructive and loving way.
The PDF file and docx file of this series of eight parenting classes is also located on my website: www.wrestlingwithangels.com under the section 'Related Essays'. It is entitled: "Turning the Keys to Healthy and Loving Family Relationships". It can be downloaded at no cost.
Homes are more than houses of walls and beams. Homes are built with thoughtful caring concern where the family unit shares protection, support, sacrifice and love.
Careful planning turns a house into a home for the people who dwell there.
Eight sessions are presented each representing a parenting class to help parents grow into strong, supportive and loving mentors for their children. The materials provided may be used to guide discussion and considerations for a 50-60 minute parenting session.
The materials in these sessions were compiled and used by the author (Dr. Marjorie Coppock) over a three year period to guide young women who came to the Pregnancy Care Center (San Antonio). The young women responded well to the materials presented and expressed appreciation for the help.
Each session has been entered as a separate blog in this blogsite. (www.concerningthis.blogspot.com)
The topic of each session and the date entered into the blogsite are listed below.
Session 1. Skills of Listening and Communicating - February 21, 2016
Session 2. Solving Conflicts Constructively - February 26, 2016
Session 3. Wise Money Management - March 4, 2016
Session 4. Parenting Your Children - March 10, 2016
Session 5. Passing on Family Traditions - March 21, 2016
Session 6. Creating Health and Wellness - March 27, 2016
Session 7. Good Nutrition - April 1, 2016
Session 8. Attitudes of Gratitude - April 6, 2016
**************************
Individuals, schools, churches, and community organizations are invited and encouraged to use these (or other) materials to offer parenting sessions to help families solve the problems of living together in a constructive and loving way.
The PDF file and docx file of this series of eight parenting classes is also located on my website: www.wrestlingwithangels.com under the section 'Related Essays'. It is entitled: "Turning the Keys to Healthy and Loving Family Relationships". It can be downloaded at no cost.
Keys to Healthy and Loving Family Relationships: Session 8, Attitudes of Gratitude
Happy and healthy family relationships grow from decisions to work through all the problems of life in a constructive and loving way. The materials provided here may be used to guide discussion and consideration for a 50-60 minute parenting class to help parents grow into strong, supportive and loving mentors for their children.
CREATING MORE JOY IN YOUR RELATIONSHIPS 1.
Develop an Asset Focus:
...the more you look at what's right instead of what's wrong,
Change actually occurs. Impasses break up,
New insights arise, and
The energy begins to move in a positive direction.
Conversely, when you focus on what's wrong, you dig yourself into a bigger hole.
A Culture of Problems
We are trained in our culture to focus on problems:
what is wrong,
what needs to be corrected.
We develop a negative mind set.
However, "When one generates mental negativity, one starts suffering;
Whenever one is free from negativity, one enjoys peace and harmony."
- S.N. Goenka
Gratitude
Gratitude is a matter of putting our attention on what is right in our lives,
and what is right about the people we live with.
The more we do it, the happier in love and life we will be.
You Can Choose What to Pay Attention To.
To fall in love - focus on everything wonderful about the person.
To fall out of love - pay attention to their flaws (we all have them).
We can choose to notice a person's good qualities (we all have them).
Taming Our Expectations
"An expectation, as they say, is a resentment waiting to happen." - Jon Carroll
"Ah, expectations! They do have a way of forming, but nothing is better at killing a sense of appreciation. That's because...they quickly launch us into resentment when our expectations go unmet. When we cling too tightly to our expectations of how it should be, we can easily overlook what is marvelous about what is." 2.
Receptivity is Key
"Gratitude is a feeling that is created when we become aware of what we are receiving. We may have been receiving it all along, but it is only when we become aware of what we have that we experience a sense of thankfulness...
Receptivity is an attitude that we choose - to allow life to enter us, move us, transform us. It is enhanced by practices - for instance, of consciously taking in the world around you through your eyes, ears, and body - and by taking time.
It's hard to be receptive when you are going ninety miles an hour." 3.
Make a Gratitude Laundry List
"How do I love thee? Let me count the ways." - Robert Browning
In family 'fights' it's easy to remember everything remotely related to build a case of how terrible the person is. We keep lists!
It's embarrassing to admit that we don't keep an equivalent Gratitude List.
But if we can keep a list of negatives, we can also keep a positive one on hand.
"Make you list long and engrave it somewhere. Then when times are tough and you've lost your perspective, you can bring it out and make a case for why it's worth going on." 4.
We are often guilty of treating the persons we love worse than we would a random stranger. Don't forget to say "Please" and "Thank you" at home.
CHILDREN LEARN WHAT THEY LIVE
By Dorothy Law Nolte
If a child lives with criticism
He learns to condemn.
If a child lives with hostility,
He learns to fight.
If a child lives with ridicule,
He learns to be shy.
If a child lives with shame,
He learns to feel guilty.
If a child lives with tolerance,
He learns to be patient.
If a child lives with encouragement,
He learns to have confidence.
If a child lives with praise,
He learns to appreciate.
If a child lives with fairness,
He learns justice.
If a child lives with security,
He learns to have faith,
If a child lives with approval,
He learns to like himself.
If a child lives with acceptance and friendship,
He learns to find love in the world.
Consider how this poem can be adapted to apply to all the family.
People Learn What They Live.
If people live with criticism, they learn to condemn...
If people live with acceptance and friendship, they learn to find love.
THANKS, Lovable, Livable, Laughable Lines. 5.
A happy person is not a person in a certain set of circumstances, but rather a person with a certain set of attitudes.
The best things you can give children, next to good habits, are good manners.
Our business in life is not to see through one another, it is to see one another through.
One of the most difficult things to give away is kindness - it is usually returned.
The most powerful single thing you can do to have influence over others is to smile at them.
No one stands as straight as when he stoops to help someone.
Thanksgiving comes but once a year, but reasons to give thanks are always here.
****************************************************************
Rejoice in the Lord always. I will say it again: Rejoice! Let your gentleness be evident to all. The Lord is near. Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your heart and your mind in Christ Jesus.
Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable - if anything is excellent or praiseworthy - think about such things...
And the God of peace will be with you.
Phillippians 4:4-9
References:
1. Ryan, M.J. Attitudes of Gratitude in Love - Creating More Joy in Your Relationships. New York: MJF Books. 2002.
2. Ibid: pgs 69-70
3. Ibid. pg. 84
4. Ibid. pg 132
5. Kapla, Marcia & David. THANKS, Lovable, Livable, Laughable Lines. 1989.
CREATING MORE JOY IN YOUR RELATIONSHIPS 1.
Develop an Asset Focus:
...the more you look at what's right instead of what's wrong,
Change actually occurs. Impasses break up,
New insights arise, and
The energy begins to move in a positive direction.
Conversely, when you focus on what's wrong, you dig yourself into a bigger hole.
A Culture of Problems
We are trained in our culture to focus on problems:
what is wrong,
what needs to be corrected.
We develop a negative mind set.
However, "When one generates mental negativity, one starts suffering;
Whenever one is free from negativity, one enjoys peace and harmony."
- S.N. Goenka
Gratitude
Gratitude is a matter of putting our attention on what is right in our lives,
and what is right about the people we live with.
The more we do it, the happier in love and life we will be.
You Can Choose What to Pay Attention To.
To fall in love - focus on everything wonderful about the person.
To fall out of love - pay attention to their flaws (we all have them).
We can choose to notice a person's good qualities (we all have them).
Taming Our Expectations
"An expectation, as they say, is a resentment waiting to happen." - Jon Carroll
"Ah, expectations! They do have a way of forming, but nothing is better at killing a sense of appreciation. That's because...they quickly launch us into resentment when our expectations go unmet. When we cling too tightly to our expectations of how it should be, we can easily overlook what is marvelous about what is." 2.
Receptivity is Key
"Gratitude is a feeling that is created when we become aware of what we are receiving. We may have been receiving it all along, but it is only when we become aware of what we have that we experience a sense of thankfulness...
Receptivity is an attitude that we choose - to allow life to enter us, move us, transform us. It is enhanced by practices - for instance, of consciously taking in the world around you through your eyes, ears, and body - and by taking time.
It's hard to be receptive when you are going ninety miles an hour." 3.
Make a Gratitude Laundry List
"How do I love thee? Let me count the ways." - Robert Browning
In family 'fights' it's easy to remember everything remotely related to build a case of how terrible the person is. We keep lists!
It's embarrassing to admit that we don't keep an equivalent Gratitude List.
But if we can keep a list of negatives, we can also keep a positive one on hand.
"Make you list long and engrave it somewhere. Then when times are tough and you've lost your perspective, you can bring it out and make a case for why it's worth going on." 4.
We are often guilty of treating the persons we love worse than we would a random stranger. Don't forget to say "Please" and "Thank you" at home.
CHILDREN LEARN WHAT THEY LIVE
By Dorothy Law Nolte
If a child lives with criticism
He learns to condemn.
If a child lives with hostility,
He learns to fight.
If a child lives with ridicule,
He learns to be shy.
If a child lives with shame,
He learns to feel guilty.
If a child lives with tolerance,
He learns to be patient.
If a child lives with encouragement,
He learns to have confidence.
If a child lives with praise,
He learns to appreciate.
If a child lives with fairness,
He learns justice.
If a child lives with security,
He learns to have faith,
If a child lives with approval,
He learns to like himself.
If a child lives with acceptance and friendship,
He learns to find love in the world.
Consider how this poem can be adapted to apply to all the family.
People Learn What They Live.
If people live with criticism, they learn to condemn...
If people live with acceptance and friendship, they learn to find love.
THANKS, Lovable, Livable, Laughable Lines. 5.
A happy person is not a person in a certain set of circumstances, but rather a person with a certain set of attitudes.
The best things you can give children, next to good habits, are good manners.
Our business in life is not to see through one another, it is to see one another through.
One of the most difficult things to give away is kindness - it is usually returned.
The most powerful single thing you can do to have influence over others is to smile at them.
No one stands as straight as when he stoops to help someone.
Thanksgiving comes but once a year, but reasons to give thanks are always here.
****************************************************************
Rejoice in the Lord always. I will say it again: Rejoice! Let your gentleness be evident to all. The Lord is near. Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your heart and your mind in Christ Jesus.
Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable - if anything is excellent or praiseworthy - think about such things...
And the God of peace will be with you.
Phillippians 4:4-9
References:
1. Ryan, M.J. Attitudes of Gratitude in Love - Creating More Joy in Your Relationships. New York: MJF Books. 2002.
2. Ibid: pgs 69-70
3. Ibid. pg. 84
4. Ibid. pg 132
5. Kapla, Marcia & David. THANKS, Lovable, Livable, Laughable Lines. 1989.
Friday, April 1, 2016
Keys to Healthy and Loving Family Relationships: Session 7, Good Nutrition
Happy and healthy family relationships grow from decisions to work through all the problems of life in a constructive and loving way. The materials provided here may be used to guide discussion and considerations for a 50-60 minute parenting class to help parents grow into strong, supportive and loving mentors for their children.
GOOD NUTRITION IS THE FOUNDATION FOR A HEALTHY BODY.
Making good food choices enables you to build a healthy lifestyle so your family can grow and thrive.
Serving a variety of foods insures that your family receives the nutrients needed to keep bodies healthy. Think about what and how much good goes on your plate. Over the day, include foods from all food groups: vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods.
The United State Department of Agriculture Center for Nutrition Policy and Promotion has developed a website with excellent resources for making good food choices - www.ChooseMyPlate.gov. They have numerous tip sheets that can be downloaded to put on the refrigerator to remind you of good nutrition.
ChooseMyPlate - 10 tips to a Great Plate 1.
1. Balance calories: Find out how many calories YOU need for a day as a first step in managing your weight. Go to www.ChooseMyPlate.gov to find you calorie level. Being physically active helps you balance calories.
2. Enjoy your food, but eat less: Take time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories.
3. Avoid over sized portions: Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.
4. Foods to eat more often: Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health - including potassium, calcium, vitamin D, and fiber.
5. Make half your plate fruits and vegetables including tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as a main dish, side dish or dessert.
6. Switch to fat-free or low-fat (1%) milk: They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
7. Make half your grains whole grains: To eat more whole grains, substitute a whole-grain product for a refined product - such as eating whole-wheat bread instead of white bread or brown rice instead of white rice.
8. Foods to eat less often: Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats such as ribs, sausages, bacon and hot dogs. Use these foods as occasional treats, not everyday foods.
9. Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods, especially in soup, bread, and frozen meals. Select canned foods labeled 'low sodium', 'reduced sodium', or 'no salt added'.
10. Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets.
PUT A RAINBOW OF FRUITS AND VEGETABLES ON YOUR PLATE.
A variety of vitamins and minerals are essential for good health. 2.
Functions Sources
Vitamin A Good vision/ reproduction Orange fruits/vegetables
Boosts immune system Dark green leafy
vegetables
Vitamin B1, Making energy, Whole grains, fish,
B2, B6, B12, Making red blood cells eggs, poultry, meats,
Biotin, Niacin, which carry oxygen leafy green vegetables,
folic acid,, Dairy products,
Pantothenic acid seafood, beans
Vitamin C Helps body resist and Citrus fruits, cantaloupe,
fight infection Strawberries, broccoli
Vitamin D Helps to absorb calcium Sunlight, fortified milk,
make strong bones/teeth fish, egg yolks, liver
Vitamin E Protects the heart, skin, Whole grains, nuts,
nervous system leafy green vegetables
Vitamin K Clots blood to stop Dairy products, broccoli
in wounds leafy green vegetables
Calcium Grows bones/teeth Dairy products, broccoli,
turnip and mustard
greens
Potassium Blood pressure, nerves Milk, orange juice,
muscle contractions bananas, some cereals
Proteins Muscle development Eggs, milk, meat, fish,
Food digestion beans, peas
COUNT YOUR CALORIES AND WATCH YOUR WEIGHT.
Food labels printed on grocery packages provide valuable information to help plan healthy eating habits. With your doctor's help, determine the number of calories needed each day for you and each family member to maintain a healthy body weight. Food labels show calories as a percentage of a 2,000 calorie-a-day diet (the recommended number of calories for a 5'10" man to maintain a weight of 170 lbs.)
Most women and children will require fewer calories, while some men may require more or less to maintain a healthy weight. Check the serving size of the calories listed on the label.
Being overweight or obese causes serious health concerns, including cardiovascular disease, some cancers, and type 2 diabetes. Unfortunately, being overweight has become the norm in the United States. The Centers for Disease Control and Prevention have defined overweight and obesity by using body weight and height to calculate a value called the body mass index (BMI). A chart to help you determine your healthy weight using the BMI can be located on the internet.
If you need to lose weight it is necessary to develop a program that combines an increase in physical activity with a determined decrease in calorie intake.
FOCUS ON FRUITS.
Most fruits are low in fat, sodium and calories. Keep a bowl of whole fruits on the table or in the refrigerator for snacking. Buy fresh fruits in season when they are less expensive. Be a good role model. Set a good example for children by eating fruits every day with meals or as snacks.
KEEP MEALTIME PLEASANT.
The Fruit of the Spirit Is;
Love, Joy,
Peach, Patience,
Kindness, Goodness,
Gentleness and Self-Control.
Against such there is no law.
Galatians 5:22
References:
1. www.ChooseMyPlate.gov. DG Tip Sheet No 1. United States Department of Agriculture.
2. Kidshealth.org/PageManager.jsp?dn=Kid....,
Carl E. Coppock. Lose the Diet and Lose the Weight. Tate Pub. 2012.
GOOD NUTRITION IS THE FOUNDATION FOR A HEALTHY BODY.
Making good food choices enables you to build a healthy lifestyle so your family can grow and thrive.
Serving a variety of foods insures that your family receives the nutrients needed to keep bodies healthy. Think about what and how much good goes on your plate. Over the day, include foods from all food groups: vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods.
The United State Department of Agriculture Center for Nutrition Policy and Promotion has developed a website with excellent resources for making good food choices - www.ChooseMyPlate.gov. They have numerous tip sheets that can be downloaded to put on the refrigerator to remind you of good nutrition.
ChooseMyPlate - 10 tips to a Great Plate 1.
1. Balance calories: Find out how many calories YOU need for a day as a first step in managing your weight. Go to www.ChooseMyPlate.gov to find you calorie level. Being physically active helps you balance calories.
2. Enjoy your food, but eat less: Take time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories.
3. Avoid over sized portions: Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.
4. Foods to eat more often: Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health - including potassium, calcium, vitamin D, and fiber.
5. Make half your plate fruits and vegetables including tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as a main dish, side dish or dessert.
6. Switch to fat-free or low-fat (1%) milk: They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
7. Make half your grains whole grains: To eat more whole grains, substitute a whole-grain product for a refined product - such as eating whole-wheat bread instead of white bread or brown rice instead of white rice.
8. Foods to eat less often: Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats such as ribs, sausages, bacon and hot dogs. Use these foods as occasional treats, not everyday foods.
9. Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods, especially in soup, bread, and frozen meals. Select canned foods labeled 'low sodium', 'reduced sodium', or 'no salt added'.
10. Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets.
PUT A RAINBOW OF FRUITS AND VEGETABLES ON YOUR PLATE.
A variety of vitamins and minerals are essential for good health. 2.
Functions Sources
Vitamin A Good vision/ reproduction Orange fruits/vegetables
Boosts immune system Dark green leafy
vegetables
Vitamin B1, Making energy, Whole grains, fish,
B2, B6, B12, Making red blood cells eggs, poultry, meats,
Biotin, Niacin, which carry oxygen leafy green vegetables,
folic acid,, Dairy products,
Pantothenic acid seafood, beans
Vitamin C Helps body resist and Citrus fruits, cantaloupe,
fight infection Strawberries, broccoli
Vitamin D Helps to absorb calcium Sunlight, fortified milk,
make strong bones/teeth fish, egg yolks, liver
Vitamin E Protects the heart, skin, Whole grains, nuts,
nervous system leafy green vegetables
Vitamin K Clots blood to stop Dairy products, broccoli
in wounds leafy green vegetables
Calcium Grows bones/teeth Dairy products, broccoli,
turnip and mustard
greens
Potassium Blood pressure, nerves Milk, orange juice,
muscle contractions bananas, some cereals
Proteins Muscle development Eggs, milk, meat, fish,
Food digestion beans, peas
COUNT YOUR CALORIES AND WATCH YOUR WEIGHT.
Food labels printed on grocery packages provide valuable information to help plan healthy eating habits. With your doctor's help, determine the number of calories needed each day for you and each family member to maintain a healthy body weight. Food labels show calories as a percentage of a 2,000 calorie-a-day diet (the recommended number of calories for a 5'10" man to maintain a weight of 170 lbs.)
Most women and children will require fewer calories, while some men may require more or less to maintain a healthy weight. Check the serving size of the calories listed on the label.
Being overweight or obese causes serious health concerns, including cardiovascular disease, some cancers, and type 2 diabetes. Unfortunately, being overweight has become the norm in the United States. The Centers for Disease Control and Prevention have defined overweight and obesity by using body weight and height to calculate a value called the body mass index (BMI). A chart to help you determine your healthy weight using the BMI can be located on the internet.
If you need to lose weight it is necessary to develop a program that combines an increase in physical activity with a determined decrease in calorie intake.
FOCUS ON FRUITS.
Most fruits are low in fat, sodium and calories. Keep a bowl of whole fruits on the table or in the refrigerator for snacking. Buy fresh fruits in season when they are less expensive. Be a good role model. Set a good example for children by eating fruits every day with meals or as snacks.
KEEP MEALTIME PLEASANT.
The Fruit of the Spirit Is;
Love, Joy,
Peach, Patience,
Kindness, Goodness,
Gentleness and Self-Control.
Against such there is no law.
Galatians 5:22
References:
1. www.ChooseMyPlate.gov. DG Tip Sheet No 1. United States Department of Agriculture.
2. Kidshealth.org/PageManager.jsp?dn=Kid....,
Carl E. Coppock. Lose the Diet and Lose the Weight. Tate Pub. 2012.
Subscribe to:
Posts (Atom)
