you all wrapped up in the latest food fad? The latest craze is the
wrap--everything is wrapped in tortillas, tacos, pitas and pastry
shells. But how healthful are these new sandwiches? Wraps can provide
a quick meal, but often provide the calories of two. Wraps can have
from four hundred to fifteen hundred calories, depending on the
size and the filling--so before you jump on the bandwagon, check
out the wrap.
Ask how large
the wrap is--many are more than one pound in weight--enough for
two meals. Check out the fillings: have they been sautéed, which
increase calories, and what is the dressing or marinade? Wraps can
also provide a whopping amount of sodium, some as high as thirty
five hundred milligrams--more than the recommended daily intake.
Make your own
wrap to control calories, fat, sodium and size. Load wraps with
fresh veggies, a moderate amount of lean meat and use sauces or
dressings sparingly. If you're eating out, ask a few questions before
you wrap up your order. Get the wrap the way you want. And if all
else fails, split one with a friend or have lunch for two days.
Dirty - Take A Hike
Walking is one of the best exercises there is for your body. It
doesn't stress your joints as much as running does, but still gets
your body working hard enough for it to benefit from the exercise.
Hiking is walking, but is is also more than just walking.
You can go for
a walk just about anywhere, and walking is good for you, but don't
really constitutes hiking. Hiking gives walking a different feel
or flavor. Hiking also generally means walking for longer distances,
but this is not absolutely true.
Many hikes are for only part of day. A very short hike could be
less than a mile on a nature trail by a campground. On the other
hand a hike can be a very long walk. Some people hike for days,
weeks, or even months at a time. Plus, hiking is usually free.
If you can walk,
hiking is easy. Really! It's not really that much different than
taking a walk anywhere else except that the surfaces you are walking
on may be more uneven than the paved or flat surfaces you usually
find in a city. In addition to walking you need to be prepared for
whatever the weather conditions are when you go for a hike, and
you need to be able to find your way back home again.
If hiking is
really new to you, a walk in a park is probably a good way to get
started. Find a park that has some unpaved walking paths or just
some open areas where you can get a feel for walking on unpaved
with short hikes at first. That way if your muscles or your feet
aren't used to hiking or if you find you are not properly dressed
for the weather you won't suffer unnecessarily.
Start out hiking
with others. It is also a good idea at least at first to go with
other people who have already been hiking and know what to expect
and can help you out when you don't know what to do. Check with
local hiking clubs, municipal parks and recreation departments,
outdoor supply stores to see if they have some organized hikes scheduled.
that is designed to make your feet comfortable while walking not
footwear whose sole purpose is to look good and get attention. Some
people prefer hiking boots, but you do not need boots to go hiking
especially if you are just going hiking for a few hours or a day.
A good pair of walking shoes is quite adequate in most areas.
that feel comfortable while you are walking. Generally this means
loose fitting clothes. You don't want clothes that will bind with
every step you take. At the other extreme you don't want your clothes
so loose that they get in your way and trip you up or catch on things
as you walk by. Your clothing should also be chosen to help your
body maintain a comfortable temperature while hiking - not too hot
and not too cold.
Increase energy! Reverse the signs of fatigue! Click Here
Ida P. Rolf, the original practitioner of this type of soft tissue
manipulation and healing body work, claims
in all matter organized into biological units, there is a pattern,
an order, in human bodies... Rolfers make a life study of relating
bodies and their fields to the earth and its gravity field, and
we so organize the body that the gravity field can reinforce the
body's energy field."
In other words,
a human being is more than a collection of parts. A pattern, an
order, exists in human bodies, which when disrupted affects our
basic well-being. Rolfing enhances the body's pattern of organization.
It balances the body in gravity and enables subjects to function
at successively higher levels of efficiency and ease.
Rolfing is a system of body restructuring and movement education.
By releasing the body's segments - legs, torso, arms, etc. - from
life-long patterns of tension and bracing, the body is able to realign
and become balanced. Of all the forces affecting the human body,
gravity is among the most powerful. According to the practice of
Rolfing, gravity misalignment can cause chronic strain, lowered
vitality and impaired biological and psychological functioning.
Rolfing the body expends less of its vital energies against gravity
because it is better-balanced. This biological energy-efficiency
is often experienced as a higher level of alertness and vitality.
Movement becomes easier and overall personal functioning tends to
improve. People of all ages come to Rolfing for help with neck pain,
back problems, impaired mobility and other difficulties which originate
with internal strains. Others seek to improve their appearance,
to improve athletic performance, and to enhance personal growth
toward a fuller realization of their potential.
results in a feeling of fitness and wholeness. People who have been
Rolfed stand and move with more surety and grace than before.
Your Kid Cope
We often find
ourselves saying, "Oh, to be a kid again," but we have
most likely forgotten how hard it can be to be a child. Doing well
in school, learning how to manage social situations, meeting parents'
expectations, and dealing with siblings every single day, not to
mention the drama and tension of the world beyond our immediate
family, are enough to send a kid over the edge. Or at least cause
some tense moments in your household.
You can help
your child deal with these stresses through several relaxation techniques
is one of the best ways to release stress and feel good. The chemicals
released in the body through laughter reduce pain and tension.
So, there is probably no substitute for finding ways to have fun
and to laugh with our children.
conscious breathing has the benefit of relaxing muscles and reducing
- Help your child learn to take conscious, deep breaths to relax.
Show him how to inhale deeply (preferably through the nose, but
through the mouth is fine) and slowly exhale through the mouth.
- Help guide your child to visualize that with each breath she
takes in, her body becomes filled slowly with a soothing color,
aroma, sound, light, warmth, or other pleasant, comfortable feeling.
- Teach your
child to isolate different body parts and relax them with each
slow breath she exhales. For example, while lying on the floor,
instruct her to tighten or squeeze her toes on the left foot,
then relax with a deep breath. Now tighten her left knee and upper
leg . . . then relax and breathe. Proceed in this fashion to the
right side of the lower body, to the abdomen and upper body, each
arm, hand/fingers, chest, neck, jaws, and face.
- Imagery is
helpful in developing focus and concentration; calming; coping
with stress/anxiety; and increasing positive study skills, social
skills, and creative expression.
- Teach your child to visualize herself in situations where she
is achieving and being successful. Once she's had practice with
guided visualization, encourage her to use the techniques of deep
breathing and visualizing herself doing what she wants to do.
- Music can
be very helpful for relaxation, as a previsualization activity,
to soothe away worries and distractions, and bring a sense of
also stimulates the brain in other ways besides relaxation. Many
people find that they are better able to focus and are more productive
and motivated when listening to the radio or some of their favorite
music. Your children can realize the same benefits.