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12 Must-Do Rules for Back to School By Jodie Lynn Some parents experience a hard time in getting family schedules and back to school items organized and will wait to the last minute. In the process, feeling overwhelmed or frustrated is a relatively common backlash. Here are a few tips to squash back-to-school stress... before it gets the best of you.
1. Get organized by visiting the school and meeting the teachers before the first day of class. Most of the preschools and elementary schools offer this opportunity, as do some middle schools. It offers the perfect opportunity to ask a few questions, such as what to do about a school planner, rules on bullies, regular medication your child needs, type of food to be served, (if it's still not up to your expectations, can it be substituted with healthy meals from home?) and sick days, etc.
For example, some schools offer their own school planner and make it mandatory for kids to use it. Since every company on the face of the earth is making highly appealing, dazzlingly decorated planners for kids, be sure to ask if your child can buy and use his own planner. It will save discussions, tempers and blaming when the child tries to convince you that her favorite character, movie star, pop singer or whatever kind of planner is a "must-have-or-I-will-die" one that all her friends are getting.
2. Grab an extra school-supply list. Most of the time, they are available at various stores. Parents can just pick them up as they enter. Try to hold off buying any questionable item until after you meet the teacher. Show the list to the teacher and ask if there is any addition or elimination, and change it accordingly.
3. Get the teacher's email address. This is how most of the schools communicate in today's society. In addition, ask for a contact phone number. These come in handy in case you have a question about anything at all.
4. Take a trial run on getting up early at least five days before school. This helps with solidifying the new schedule and is proven to help prevent cranky kids.
5. Practice bus routes and bus-stop etiquette. If your kids are riding a bus, don't forget to walk with them to the bus stop and describe what type of behavior the school expects of them at the bus stop and on the bus. If your child is not at least in the fourth grade, you may want to stay with him, if possible, until the bus comes. After the age of 10, he is not going to want you there, so train well up to that age. Never leave your child at the bus stop alone for an extended period of time. If there is a known bully around, stick around but not necessary right by your child or he will be teased and picked on.
6. If you take your child to school for an early-arrival program, make sure you get to meet the director of this program and ask for written rules. Go over them carefully so you will know exactly what to expect: arrival time, meals served (are they healthy, if not, can you send one from home?), activities, and exception to rules (must go five days a week or lose spot in the program?). Most of these questions would also apply to an after school program. If possible, ask questions before the first day.
7. If you are planning changes with anything -- anything at all -- have a family meeting at least one week before school. This is the perfect time to implement a school plan for the new year. For example, new homework rules, activities (not too many, I hope), as well as when and what to eat before school and afterwards. This is especially true if your child goes to an after-school program. Although many of the schools are cutting back on the handy chip, soda and candy machines, others have just installed new ones with similar fatty food.
8. Make sure you get a student handbook before school. If your school does not offer this until after school starts, call and ask about the dress code. Go over the student handbook. Then, if any type of problem develops, you can advise your child on how to deal with it because you've read the handbook, preferably together. This way, should something come up, your child can’t say he has "never" heard that rule before.
9. Make plans for a tutor right away. If you know your child will need a tutor, ask the teacher if she is available for tutoring. If she does not offer tutoring, ask for recommendations. Don't wait until your child is failing and every tutor is taken. Private tutors are still the best, in my book. They are not at all as expensive as most of the learning centers, especially if it is a retired teacher and kids get one-on-one instruction without having to deal with constant noise.
10. Get your car-pool team together now! Most schools will help with this. They actually have a list of parents who want to carpool listed by zip code and with a phone number. This is especially important for working parents or for any parent who wants, or needs, to drive their kids to school. Some areas do not have school bus service or schedules may change a couple of weeks before the first day of class. Call to confirm.
11. Buy a family planner. Purchase a family planner to get the whole gang organized. This will save your sanity… I promise! There are tons on the market. One that passed my severe "busy-life scrutiny" with flying colors is the new ThinkBin Family Calendar, created by two moms. It's totally incredible and actually has plenty of space to keep notes. Another one I carry with me is the Busy Body Planner, also created by a busy mom. The smaller size allows for easy access and storage while still offering plenty of space to jot down appointments, schedules, etc. Both are amazing and get the job done!
12. Get all immunizations caught up. Each year, kids are stopped at the school door or pulled out of class by the school nurse for not having immunizations up to date. Did you know that the school could legally keep your child's report card until his shots are up to date? They can also suspend your child until shots are current. Call the school and get a copy of the latest immunization requirements if your school did not mail you one.
Print this list and get started on it right away. Make additional copies and keep one in your car and purse. Getting organized as early as possible will prove to be your best plan in starting a new school year and will help to alleviate those "pull your hair out" moments.
Jodie Lynn is an award-winning internationally syndicated family/health columnist and radio personality. Her syndicated column Parent to Parent has been successful for more than 10 years and appears in newspapers, magazines, newsletters and throughout the Internet. Lynn has written four books and contributed to three others, one of which was on Oprah and has appeared on NBC in a three month parenting segment. Her latest best-selling parenting/health book is Mom CEO (Chief Everything Officer) -- Having, Doing, and Surviving It All!
Cool School Lunches
By Cheryl Tallman and Joan Ahlers
As you know by now, all parents have a different idea of what is healthy food and what is not. It's only natural for your child's eyes to wander and be envious of what the other kids are eating. Here are a few tips that may help your child's lunch be healthy, fun and get noticed by the other kids.
The lunchbox: It's important to have the right gear, and the lunchbox is an important asset. Consider letting your child pick out their own lunchbox or purchase one and let them decorate it with paint or markers.
Make sure your child's name is on it with a permanent marker or paint. Most schools will not provide a refrigerator to store lunchboxes, so you should select an insulated one with a re-usable freezer pack to keep the lunch fresh. Or, instead of using a freezer pack, you can freeze a bottle of water, and add it to the lunch box. It will keep the lunch cold and fresh during morning classes and by lunch time it will have thawed and be ready to drink.
More gear... containers: Those gimmicky, salt, fat and sugar-filled, "Lunchables" trays are very popular with kids. Not because they taste so good, but because they look so cool. There is no reason a homemade lunch needs to look dull and unappetizing. Buy colorful containers in different shapes to pack your child's lunch. They are better than plastic bags and less wasteful too.
If your child is drawn to characters, buy some stickers and decorate the containers. Put your child's name on the containers, but it is inevitable that some containers may not make their way home. Another option is to purchase inexpensive or "semi" disposable containers that will not disappoint you if they accidentally end up in the trash.
Offer plenty of choices: Provide small servings and many choices -- variety is a key to healthy eating. Providing your child with plenty of variety is not hard or time consuming. Many lunch foods can be prepared, in advance, in large quantities. Each morning, simply fill up small containers with different foods. Quick lunchbox food suggestions include:
Dried fruit
Nuts
Fresh fruit pieces or a piece of whole fruit
Applesauce (no sugar added)
Celery sticks filled with cream cheese and raisins, or white bean dip
Sugar snap peas with Ranch dressing for dipping
Yogurt or a smoothie
Lunch meat roll-ups with cream cheese and an asparagus in the middle
Hard boiled egg
Cheese cubes or string cheese logs
Peanut butter (or sunflower butter) and apple slices or crackers
White bean dip or hummus with carrots and mini pita breads
Whole grain crackers or pretzels
Trail mix made from cereal, nuts and dried fruit
Talk to your child about lunchtime: Don't assume that your child's uneaten lunch is a sign that they didn't like the food. If you ask a few questions, you may find that your child does not have enough time to eat lunch or that they are spending more time socializing with friends than actually chewing. Asking questions will give you the opportunity to help them learn other important skills such as managing time and selecting times to socialize.
Simple lunch box recipes:
Pineapple Kabobs Pineapple chunks (1/2-inch pieces)
Marble cheese cubes (½ inch pieces)
Slices of nitrate-free ham cut into 1-inch squares
Toothpicks
Assemble the mini-kabobs on a toothpick in the following order: Ham square, pineapple chunk, ham square and a cheese cube.
Veggie version: Substitute teriyaki-flavored baked tofu for the ham/cheese. Baked tofu can easily be sliced into small cubes and is very tasty with the pineapple.
Trail Mix
Combine any or all of these ingredients in an airtight container and toss gently to mix. Store airtight. Lasts for weeks.
Ingredients:
Dry snacks: cereal (low in sugar – under 5 grams per serving), small pretzels, graham cracker or rice cake pieces, or animal crackers.
Dried fruits: Cherries, apricots, raisins, mangoes or coconut flakes (Tip: big pieces of dried fruit can be cut up easily using kitchen shears).
Nuts and seeds: sliced almonds, pecan pieces, cashew pieces, pumpkin seeds, sunflower seeds or peanut pieces.
Kiwi Wraps or Rolls
These wraps can be served as a traditional wrap sandwich or slice it into pieces (like a sushi roll) for bite sized treats.
1 Tbsp. peanut butter or sunflower butter
1 Tbsp. cream cheese
1/2 kiwi
Tortilla -- whole wheat or plain (squared)
Remove the skin from the kiwi and slice it into thin rounds. Spread peanut butter over half the wrap and cream cheese on the other half of the wrap. Arrange the kiwi slices evenly over the cream cheese. Beginning on the cream cheese end, gently roll up the tortilla forming a log shape. The peanut butter will act as the glue to keep it together. Serve.
Hungry for more tips like this? Sign up for the eDiets Trim Kids Program. It's a kid-friendly treatment for overweight children that provides meals and recipes designed for a child’s tastes. You also get weekly tips, suggested activities, online meetings, chats and much, much more. Click here to get started.
Cheryl Tallman and Joan Ahlers are sisters, the mothers of five children, and founders of Fresh Baby. Their goal at Fresh Baby is to make the task of raising a healthy eater a little bit easier for all parents. Visit them online at www.FreshBaby.com and subscribe to their Fresh Ideas newsletter to get monthly ideas, tips and activities for developing your family's healthy eating habits!
=Equal Rights for Equal Athletes= Can this really be fair? Isn't there something call Title IX? Girls, have you ever had that thought in relation to your school’s sports program? That sinking or sickening feeling that something might not quite be right when you walk into the locker rooms or onto the playing fields or courts. Your high school might schedule the girls’ basketball games on Thursday at 4:00 p.m. while the boys’ games are always on Friday evenings at 8:00 p.m. Or your junior high, high school or college may reserve the best facilities for use by the men’s teams. I have heard comments from some of my club athletes such as, "we have to play our soccer games on the crappy field, but the boys soccer team gets to play on the stadium field." "Oh, we aren't allowed in the training room to ice." Or the athletic department has been saying for years that there just isn’t enough money for the women’s soccer team to become varsity, even though they keep coming up with the money for other things, ahh, football. Do you have the feeling you are being treated like a second class citizen when you walk into the trainers room? Well, do something about it, this is the year 2007 not 1947.
 Indeed, there is something terribly wrong here, something smells afoul and somthing that just may be against the law. Girls and women on high school and college athletic teams have the right to equal opportunity in sports because of a very famous federal law, Title IX of the Education Amendments of 1972. Your states’ Equal Rights Amendments, the Equal Protection clause of the 14th Amendment to the United States Constitution and other laws may also apply.
However, and this is a BIG HOWEVER, with all these laws on girls side, many many girls and women are denied basic opportunities and/or are treated like second or in some cases third class citizens despite these protections. To make manners worst, neither the girls, coaches that coach them or they parents try to do anything about this treatment. The more you, your coaches and your parents know about these rights you have, the more you will be able to gain equal opportunities. That is, if you use those rights and not sit back and take the beating. First off, inform your coaches, if they don't help you, well, they are not very good coaches or human beings. Get your parents, grandparents, uncles, aunts, every family member, friends, and of course teammates on your side. Band together, one for all and all for one. I think I have heard that somewhere before.
The below guide from Women's Sports Foundation, founded by Billy Jean King, as well as, the other web links pertaining to Title IX, is aimed at helping athletes, coaches, parents, administrators and others to ensure that girls and women receive equal opportunities in high school and college sports. It concentrates on explaining the Title IX rules and regulations so that you can do an informal analysis of your school’s athletic program. Once you have a better idea of what is and isn’t allowed under Title IX, you will be able to use this knowledge to ask the Athletic Director, Athletic Department, Coaches, School Board or other authority for change. It will also help you to decide if you wish to file a Title IX administrative complaint or a lawsuit. Stay aware and Stay EQUAL!
This is long reading, but very informative and worthwhiled, especially if you are a female athlete and think or better yet know, you are being treated unfairly... Title IX Not just for athletics: "No person in the United States shall, on the basis of sex, be excluded from participation in, be denied the benefits of, or be subjected to discrimination under any education program or activity receiving Federal financial assistance."[1] Although the most prominent "public face" of Title IX is its impact on high school and collegiate athletics, the original statute made no reference to athletics[2]. The legislation covers all educational activities, and complaints under Title IX alleging discrimination in fields such as science or math education, or in other aspects of academic life such as access to health care and dormitory facilities, are not unheard of. It also applies to non-sports activities such as school bands and cheerleaders. If you want or need more information, just google "Title IX" and you will find a vast array of info.
The Fitness Corner by Rawle Crichlow Commitment-Discipline-Consistency-Desire-Willingness-Focus-Heart 
There is a myth on the East Coast that the majority of people on the West Coast are in good physical condition and exercise regularly. I call this a myth because I was once one of those East Coasters who believed this. Now that I’m on the West Coast, I know this not to be true, no matter where people live, most don't exercise. So my question is: Why Don't People Exercise, even though they know it’s good for them in many ways? The weather is perfect in Arizona (most of the year). Well from my informal research, it seems that there are plenty of excuses; I mean reasons, why people don’t move they body.
Here are just a few. See where you fit and also if you can think of anymore.
Excuse Central
I am too busy
I don’t have time
I have children that I have to take care of when I get home
If I was single I would be able to exercise
When I was younger I use to but now I am older I can’t or don’t
I am too tired after getting home from work
I am too sick to exercise
I am too old
I'm too slow and weak
I don’t like exercise
I am too fat and overweight
I don’t want to get hurt
No one I know exercise
I hate sweating
It’s too hot outside
It’s too cold outside
My life is just too hectic to squeeze in exercise
I hate going to gyms, plus I can’t afford them
I can’t run
I can’t walk
It’s boring
Can you think of any more?
Well, I say fooey to all these excuses. You don’t have to be an athlete to exercise. You can get at least 30 minutes of exercise a day without giving much thought to it. The question isn’t can I exercise? It’s, Do I really want to? Well for the majority of us, we don’t. We would rather sit in front of the picture tube, game console or computer and exercise our eyes (which by the way is good to do, however, not in front of these machines all day and all night).
Well, for those of you who really want to exercise but lack the self-starter mentality here are a few tricks to help you get started while at work, since this is where we spend the majority of our time.
Oh by the way, it’s always a good idea to get a check-up or physical exam before you start an exercise program, especially if you have been inactive for a while.
First however, here are some questions to ask your self.
Why do you want to exercise? (Check the degree to which these questions apply)
High*Moderate*Low
I’m out of shape. Would like to improve my fitness.
I’m overweight. Want to lose weight.
Doctor suggested I start exercising.
Want to be more social and meet people.
Want to feel better and have more energy.
Any other reasons you want to exercise?
Four Components of Fitness:
1. Cardio respiratory – Hearts ability to pump blood & deliver oxygen
2. Muscular fitness – Strength & Endurance of your muscles
3. Flexibility – Ability to move joints freely without pain. Wide range of motion
4. Body Composition – Body fat and Body Mass Index (BMI)
Three Simple Steps to Fitness:
1. Find out where you are? Fitness Assessment/Time Trials/Max-1RM
2. Put an exercise and/or workout program together or get help from a professional
3. Check and reassess your progress. Assessment/Time Trial/Max-1RM
Definitions:
Fitness Assessment – Evaluates what kind of shape you are presently in.
Max – 1RM means the maximum amount of weight you can lift for 1 repetition.
Time Trial – An all out effort before and at various times throughout your training
Program. It measures where you are at in your conditioning.
Work, Exercise & You – Just 30 minutes a day
Park as far away as possible from the building. The walk from the car to the building is a great start to your day. Isn't it? Come on, you know it is!
As you enter the building you have two choices. You can take the elevator or the stairs. I would suggest you take the stairs. This is one of the best forms of exercise you can get. Oh and while you are taking those stairs, stop and do a few calf raises or knee bends. People will think you are crazy, but forget them. You'll be in much better shape than them in know time flat.
Make sure to take several short breaks during the day. Get up from your desk, take a walk and stretch those muscles. Don’t sit at your desk for eight hours straight, no matter how much your boss wants you to. Stretching is extremely important and even more so the older we get and the more we exercise. If your boss doesn't allow you to get up and walk around, ah, find another job.
Go outside and take a fifteen-minute or thirty-minute walk at lunch. Can’t get a long walk in, do two-minute walks. You’ll be amazed how much distance you can cover in 2 minutes walking at a brisk pace. Keep an eye on your watch. Don't want to be late and get fired from corporate America.
Remind yourself that you need to get up from your desk, by placing to do notes or reminders in view or on your PC or phone. Or even on your forehead. Anything to help.
You can do standing push-ups by leaning against a wall.
To make your exercise easier, find a workout partner to exercise with. I have found that training with a partner is a lot easier than training by your self. You have someone that you are accountable to, so it’s much harder to blow off the workout. Start a running/walking club with your co-workers. If you need a leader/trainer, don't hesitate to contact us @ 480-235-4587 or via email.
If you are in a long meeting, make sure you get at least a five-minute break every hour to stand up and stretch out. Demand it!
Keep track of your exercise by writing it in a Fitness Log, Diary or Regular Notebook. Name it what ever you want to. This will inspire you to keep on moving as the logs fills up. It's amazing to look back on your log a year, five years or even twenty years later. I have log from ahh, the 1980s. Okay I'm giving up my age.
Benefits of Exercising!
o Increase in amount of blood your heart pumps
o A lower resting heart rate
o Improved cholesterol levels in blood
o Lower blood pressure
o Lower body fat
o More muscle mass
o More energy (after initial start-up faze)
o Will be able to complete daily activities easier
o Will help you sleep better
o Improves you self image
o And many, many more
Preventing Eating Disorders In Our Athletes 10 Things Coaches/Parents/Teammates Can Do To Help Prevent Eating Disorders In Their Athletes
by Karin Kratina
1. Instruct coaches and trainers to recognize the signs and symptoms of eating disorders and understand their role in helping to prevent them. Those with eating problems often hide their symptoms to avoid calling attention to them. They are often aware the behavior is abnormal.
2. Provide athletes with accurate information regarding weight, weight loss, body composition, nutrition and sports performance in order to reduce misinformation and to challenge practices that are unhealthy and even counterproductive. Be aware of local professionals who will help educate the athletes.
3. Emphasize the health risks of low weight, especially for female athletes with menstrual irregularities or amenorrhea. The athlete should be referred for medical assessment in these cases.
4. Refer to a sports psychologist or other therapist skilled at treating disorders if an athlete is chronically dieting and/or exhibits mildly abnormal eating. Early detection increases the likelihood of successful treatment-left untreated the problem may progress to an eating disorder.
5. De-emphasize weight by not weighing athletes and by minimizing (eliminating) comments about weight. Instead, focus on other areas in which athletes have more control in order to improve performance, i.e., focus on strength and physical conditioning, as well as the mental and emotional components of performance. (There is no risk in improving mental and emotional capacities!)
6. Do not assume that reducing body fat or weight will enhance performance. While weight loss or a reduction in body fat can lead to improved performance, studies show this does not apply to all athletes. Additionally, many individuals respond to weight loss attempts with eating disorder symptoms. Improved performance should not be at the expense of the athlete's health.
7. Understand why weight is such a sensitive and personal issue for many women. Since weight is emotionally charged for many, eliminate derogatory comments or behaviors, no matter how slight, about weight. If there is concern about an athlete' s weight, the athlete should be referred for an assessment to a Registered Dietitian and Sports Psychologist skilled in treating eating disorders.
8. Do not automatically curtail athletic participation if an athlete is found to have eating problems, unless warranted by a medical condition. Consider the athlete's health, physical and emotional safety and self-image when making decisions regarding an athlete's level of participation in his/her sport.
9. Sport personnel should explore their own values and attitudes regarding weight, dieting and body image, and how these values and attitudes may inadvertently affect their athletes. They should understand their role in promoting a positive self-image and self-esteem in their athletes.
10. Take warning signs seriously. Take eating disorder behaviors seriously. There is a 10-15% mortality and 25% suicide rate for those with eating disorders.
By Karin Kratina, M.A., R.D., The Renfrew Center; Coconut Creek, FL
Karin Kratina, a registered dietitian with a master's degree in Exercise Physiology, serves as the Clinical Outreach Coordinator at The Renfrew Center, Coconut Creek, Florida. She has been active in the eating disorder field for 10 years. Check out the their website: http://www.renfrewcenter.com/
FROM: TRACK COACH 156
Breakfast - The Fuel To Get Your Day Started BREAKFAST is the most Important meal of the day, without a doubt, without an arguement. You are doing yourself, your body, your mind an injustice if you skip breakfast. Please, please don't skip breakfast. This is even more so for athletes whose active day is longer than the non-athletic individual. Why is breakfast so important? Well, think about it. How many of us go through the entire day (at least 8 to 12 hours we'll say) without eating? Not too many of us right? However, that is exactly what we are doing when we sleep at night. Once we go beddy bye, we start our nightly 8 to 12 hour fast. (By the way, this is where the term BREAKFAST came from. As in to Break the Fast. Get it). By the time we wake up in the morning our bodies have gone without food for an extended period of time. We need fuel to fire up the engine (our bodies, our minds). University of Miami's Lisa Dorfman, who is a sports nutritionist states "Breakfast is critical. If there was any meal of the day in terms of weight management, in terms of energy levels, in terms of mood, breakfast is the most important meal of the day." Not that we should need a sports nutritionist to tell us this, it's pure common sense, as a good "nutritious" breakfast every day helps give you energy, aids concentration, helps increase your metabolism and helps to maintain your ideal weight, just to name a few benefits. There have been plenty of studies that show children who eat breakfast do better in school. It doesn't take much further thought to know that adults will feel better and perform better at work as well. Whether you work at home, on the farm, at the office, at school, or on the road, it is not a good idea to skip breakfast. If you are an pro athlete, amateur, grade school, high school, college, weekend warrior or a want to be, it is most definitely a BAD idea to skip or continue to skip this all important first meal of the day. If this is what you are doing and you find your energy level at at all time low by the time practice rolls around or even earlier in most cases, now you know why. Eat Breakfast! If we skip breakfast, we are likely to become tired when our brains and bodies run low on fuel. By mid-morning, a lot of us grab a cup of coffee or wolf down a sugary candy bar or soda to wake up again. This might work for a few minutes, but by lunch time we are hungry, crabby, and perhaps our mood might make us a little more prone to making unhealthy choices at lunch. Eating a good breakfast sets the tone for the rest of the day.
As for those "I have to lose weight naysayers," Skipping breakfast is a common strategy for losing weight, but not a smart one. Many people believe that they will lose weight if they skip meals, but that just isn't true; the body expects to be refueled more than a few times a day, starting with a healthy breakfast. Eating breakfast is good for weight loss. In fact, people who eat breakfast are more likely to lose weight or maintain a healthy weight. Why, by not skipping meals, your metabolism (speeds up) starts to work more efficiently. The opposite happens when you skip breakfast and meals in general to lose weight, your metabolism slows down and the weight gain starts. I believe a healthy breakfast should contain some carbohydrates, protein, some fiber and even a little bit of fat (olive oil, omega 3, flaxseed). Protein can come from low fat meats, poultry, eggs, beans, or soy. Fiber can be found in whole grains, vegetables and fruits. A good example of a healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with almond, rice or soy milk. (I definitely would not recommend cows milk, as it is one of the most mucous forming food on the planet. Also, the fact that human beings are the only species that drink milk into adulthood should make you ask yourself the question, why is that? Think dairy industry. But that's for another article). Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. These are examples of simple carbs. Protein and fiber satisfy your hunger and will keep you feeling full until snack or lunch time.
So, when you wake up tomorrow morning, you will say to yourself, "self, eating a healthy breakfast is the best way to start off my day, and I am going to be good to myself today by eating a healthy nutritious breakfast." Then, as the day goes by, notice how much better you feel through the morning and the rest of the day when you eat breakfast. Oh by the way, don't forget those healthy snacks (fruits like bananas, apples, oranges, mango, nuts, almonds, pistacios, peanuts (unless allergent) etc etc..) to munch on during late morning and early afternoon. You'll keep your energy level and concentration up throughout the entire day. Really, you will!
EAT BREAKFAST! RUN FAST!
Rawle Crichlow
Guide To A Healthier Life Thru Exercise, Nutrition, Sleep and a Whole Lot More
First things first:
Go thru your Kitchen (cabinets, refrigerator etc) and identify and throw out all Unhealthy foods. Start slow, don’t try to stop everything cold turkey if not you’ll give up. You will be surprise how much unhealthy foods you have in storage. Hint: The majority if not all processed foods are unhealthy.
Examples of Unhealthy Foods:
• All Oils other than Extra Virgin Olive Oil
(you can buy small bottle of expeller-pressed canola oil and/or dark roasted
Sesame oil from health food store)
• Margarine, Vegetable Shortenings & anything made with them
Ex: (Cookies, Crackers and the like)
• Read the labels on everything and throw out if you see the words
“Partially Hydrogenated or MSG) or words you can’t read.
• Throw out anything with artificial sweeteners containing saccharin or aspartame
• Throw out anything with artificial coloring or dyes such as FD&C Red, Blue # etc
• Read, read, read labels when shopping
• Stay away from Saturated Fats and keep fat intake to 20% of calories
• If you see something you want to buy and can’t pronounce or recognize the name
don’t buy it, it’s not natural. There will be too many chemicals in it
• Cow’s Milk – Most mucous forming food humans can eat/drink-bad for health
• Carry “Food Additives, A Shopper’s Guide to What’s Safe & What’s Not” $4.95 with
you at all times to check out ingredients in what you buy.
Diet/My Suggested Food List (you can add or subtract, as long as it’s lean, and healthy and the less or no additives the better)
Protein: Chicken Breast, Turkey Breast, Lean Ground Turkey, Salmon, Haddock,
Swordfish, Crab, Lobster, Shrimp, Eggs. All these should be natural and organic, and non-hormone.
Carbohydrates: Sweet Potato, Bake Potato, Yams, Squash, Pumpkin, Steam
Brown Rice, Steamed Wild Rice, Pasta, Oatmeal, Barley, Bean, Kidney Beans,
Corn, Apple, Strawberries, Melon, Orange, Whole-wheat bread, High-Fiber
Cereal, Rice Cakes, Popcorn, Whole-wheat tortilla, Whole Grains.
Vegetables: Broccoli, Asparagus, Red Romaine Lettuce, Carrots, Cauliflower,
Green Beans, Green Peppers, Mushrooms, Spinach, Tomato, Peas, Brussels
Sprouts, Sprouts, Artichoke, Cabbage, Celery, Zucchini, Cucumber, Onion
Note: Foods such as cucumber (which flushes out fat), Celery (which curbs desires for sweets) and Beets (which aids the gallblander to breakdown fats) are great resources, if you are trying to lose weight.
Vegetarian Proteins: Tofu, Tempeh, All Soy Foods, Veggie Burgers, etc.
Fats: Avocado, Sunflowers Seeds, Pumpkin Seeds, Cold-water fish, Natural
Peanut Butter, Low-sodium nuts, Olives and Extra Virgin Olive oil, Canola oil,
Flax seed oil
Fats to Avoid: Butter, Margarine, Fried Foods (bake/grilled instead), Sweets,
Ice Cream, Mayonnaise, Whole-fat dairy products.
Supplements (no need for too many supplements if diet is correct)
Take 1000/2000 milligrams Vitamin C 2/3 per day.
Calcium/Magnesium/Iron for the ladies and/or a good Multi-Vitamin.
Relaxation Exercise
Ex: Start walking at least 15 minutes a day Five days a week – This is not a workout, it’s for relaxation. Something we all forget to do now and then. Walk thorugh the park or somewhere that's relaxing.
Mental/Spiritual
Think positive thoughts about getting Healthier, Healing and Getting in Shape
Practice Deep Breathing
Add Your Own Healthy Choices:
Rawle’s Keys To Great Health
These are some of lifestyle changes I’ve done to stay Healthy & Vibrant
Please Add Your Own To This List or Delete What You don’t Like, We all have our own taste, likes and dislikes, however, make sure you make a healthy and wise choice.
Bragg Organic Apple Cider Vinegar w/ Distilled Water & Raw Honey
Distilled Water
Raw Honey
Deep Breathing
Fasting
Fresh Air
Spirituality
Exercise (Any Type) Just Do It
Massage – both relaxing & deep tissue
The Migun Thermal Massage Bed – Phoenix, Scottsdale & locations throughout the USA.
Rest – A good night sleep
Help and Give to others-Be it Time/Money/Attention etc.
Be nice to people, unless they aren’t nice to you, in that case purge them out of your life.
Reduce Stress in Your Life
Stay Calm & Relax - the less stress in your life the better
Stay Away From Cigarettes & Second Hand Smoke, Liquor and Drugs, including Pharmaceutical
Travel – Domestically and Internationally – It’s fun and it opens your eyes to the world
Use Natural Cleaning Products to Clean your House
Eat/Drink Live Foods: Fresh Fruits, Vegetables & Juices – Buy or use your Juicer
Ex: Oranges, Apples, Grapefruits, Carrots, Green/Red Dark leaf Vegetables, Tomatoes, Beets, Parsley, Garlic, Spinach, Watercress, Carrots, Celery, Grapes, Etc. You can juice just about anything
Brown Rice
Green Tea
Wheat Germ
Flaxseed/Flaxseed Oil
Barley Powder
Raw Oat Bran
Nutritional Yeast Flakes
Soy Protein Powder
Psyllium Husk Powder
Lecithin Granules
Chewable Vitamin C and/or Vitamin C Powder
Multivitamin
Sunflower Seeds
Almonds
Zinc
Essential Oils – Ex: Tea Tree Oil, Lavender, Eucalyptus, Orange, etc.
Multi Digestive Enzyme
i.e. Wobenzym
etc. etc. etc.
STAY HEALTHY & LIVE WELL!
Positive Thoughts
Think positive every time you get ready to train or compete. Keep negative thoughts out of your head by saying such phrases as: "I'm going to do awesome today" "I'm going to Dominate right now" "I cannot be stop" "No one will pass me in the home stretch" "I will give it my all today" "I will not be defeated today" "I will respect my competition, but will not be intimidated by them"
Can you think of any more positive thoughts? Do you have anything you would like to share? Send us an email @ rawlec@speedbyrawle.com and we will publish it. The webmaster has the right to edit any material sent in.
CALL FOR YOUR FREE SESSION NOW! Rawle's Sports Speed & Fitness Feel The Heat Track Club 480-235-4587 cell or 480-345-6175 land Tempe, AZ USA
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