Improving Kids' Nutrition

These are some suggestions on improving your childrens' eating habits:

1. Make it fun. Garden with children. Take them to the local farmer's market. Include them in meal preparation. This gives them a sense of "ownership" over their diet, says Jennifer Shu, M.D. author of "Food Fights". The more they are involved, the more they'll eat what is in front of them.

2. Lead by example: If your children see you eating candy when telling them to eat their vegetables, they will tune you out.

3. Teach moderation: Instead of forbidding foods like ice cream or cookies, teach your children how to eat them in moderation and savor every bite.

4. Eat the rainbow: Hang a color wheel on the frig and ask the kids, "did we eat something from nature in all of these color groups today?" suggests Ashley Koff, R.D.

5. Don't give up: Expose your children to new foods over and over. Continue to serve food that has been previously rejected. Often the veggie they "hated" last month becomes their new favorite food next month.

Combatting Stress

HOW TO RELAX: Set aside just ten minutes daily to unwind. Whether it be reading a book, sitting quietly or knitting, it invokes the "relaxation response". Cortisol levels decrease and the effects of chronic stress, like high blood pressure and sluggish metabolism are neutralized. You can actually use your mind to heal your body.

It's important to find a quiet place within yourself. It requires intention and focus. This way distractions -- of which we have many in today's society -- fade away. It takes us out of "fight or flight" mode.

FOODS THAT COMBAT STRESS: Sesame or sunflower seeds are a good source of zinc and Vitamin B, which help to maintain the health of the adrenal glands. All you need is one serving or 1/4 cup daily.

Garlic, studies have shown, may boost moods as well as help lower blood pressure. One to two cloves daily are prescribed.

Cucumbers are a mineral-rich food. They cleanse the liver and in turn allow the body to balance hormone levels. One-half cup daily will do the job.

A little "slice" of sustainability

It was Saturday night when my daughter called to say she was doing a cooking demo Sunday at the Lents International Farmer's Market.

I didn't have plans until 3:30 p.m. today, so I thought I might head over.

I have become somewhat familiar with the Lents area as I travel there weekly to my business/marketing meeting. I was familiar with many farmer's markets but not this one. And it's always good, I thought to myself, to support neighborhood happenings and spend locally. I am always good at "stimulating the economy."

I left NE Portland with $12 in my wallet.

I arrived back home two hours later with my arms and my mind full. Hence, the blog.

During the time spend there, I sampled zuccini fritters with dill yogurt sauce.
This recipe was inspired by a Greek restaurant in NYC.

I tasted a chicken tamale from a booth run by two Mexican-American women and some coconut milk cookies from a booth with Hawaiian-inspired foods.

I brought home Flavel Fungus Farms oyster mushrooms; organic zuccini, onions, squash blossoms and radishes from a local farm; got some wonderful flowers ($4) and fresh basil ($2) from SE Asian women who run a stand.

When I arrived home, it was a pleasure to wash and trim the veggies and the flowers. I plan on a stir fry tonight combined with some veggies from my own garden. I arranged the flowers into three vases that now adorn the house.

Twelve dollars = lot of joy for a day!

Music and workouts

Research has shown that music motivates you to exercise longer and more often.

Both fit and unfit people tend to show greater endurance and better workout performance when they use some good tunes as exercise partners.

Research has found that overweight to moderately obese to with a mean BMI (body mass index) of 33 who participated in a walking program 3x/wk. for six months, gradually traveled longer, recorded faster times for distance covered and burned more body fat when they listened to music while walking.

Subjects that listened to music were much more likely to stick with the program and lost twice as much weight -- an average of 16 lbs. versus 8 lbs. in the no music group.

They were also motivated to add more days of exercise to their program.

One type of music is not any more inspirational than another. Just choose the music you like. The beat is irrelevant too: it can be anything from upbeat to mellow or something in between.

Science has not yet found a connection to music and how the brain works when it comes to exercise. But study results suggest that music mostly helps by distracting the listener. It blocks thoughts about boredom and pain.

Don't be shy about asking your trainer to play your favorite music during your workout with him/her. With the additions of ipods and internet streaming, it's pretty simple to make the connection with what satisfies your musical needs.



Research attributed to Christopher Capuano, Ph.D., director of the school of psychology @ Fairleigh Dickinson University, Teaneck, N.J.

A Talented Legacy

Lots of deaths this week. In addition to some loss this week in our circle of friends, there was Farrah Fawcett, Jeff Goldblum and Ed Mc Mahon.

But yesterday's news of the untimely death of Michael Jackson was a big one.

You undoubtedly have seen the interviews and the replays of all of his music and videos over the past couple of days. They'll continue until there's another major news event.

Jackson was a part of videography from its infancy.

Of most importance for me, though, is what his music means.

He sang with soul; he was a genius at blending Motown (which I grew up with) with rock; some of his songs have social meaning; he provided escapism and joy; he brought dance and music together with such talent; he had a good heart.

But, primarily, for me, whose job has been heavily dependent upon music, he is quite memorable. Along with the launch of his albums "Bad" and Thriller", there was a launch in style. As aerobic instructors, we were gifted some pretty incredible music to teach to. And good music was pretty difficult to find. The beats were important. The message was important. But the motivating, upbeat sound was key.

Music was and still is in many cases critical to the success of a great cardio workout. We had Talking Heads, Devo, Level 42, Aretha Franklin, Eurythmics and Madonna, to name a few.

So, in the midst of all of the media mayhem, I chose, as a personal trainer, to play Michael Jackson's Greatest Hits in the gym today. Clients responded with where they were when some of the songs/albums were released. Some spoke of how he was acquitted of the crimes he was accused of. But it was overwhelmingly positive in remembering him and his music.

All in all, we look back to a career that many of us relate to in some way. We remember the talent, the gifts he had and the childhood he lost.

With his death he can finally rest in peace. It's my hope that we will let him.

Rain, rain go away!

Today and for the entire weekend I have the pleasure to pet sitting for my daughter and her partner's puppy, Quimby. I have been looking forward to it ever since they asked us earlier in the week.

Every afternoon at around 3 p.m. my buddy, Otto, and I head to Normandale dog park. So I was anticipating taking not just one but these two little characters to the park this afternoon.

As of 2 p.m. there have been Biblical-like downpours. So I then had to decide: take them and bathe not one but two muddy dogs when I get home or stay home and let them wrestle. I opted for choice #2.

I realize how much that little park is a part of Otto and my life. The dog varieties are astounding and the 3 p.m. "shift" of park goers provides a whole lot of fun.

It has a little subculture of its own. We discuss everything from movies to dog food brands and harnesses from weekend trips to (touching on) politics.

So here I sit this afternoon at my computer, looking at the rain and these rascals playing tug of war with a stuffless animal.

I will bet there are some hardcore visitors at Normandale. But I'm not one of them.

Mind Over Matter

According to Robert Allen, best-selling author, "No thought lives in your head rent-free."

Think about that one.

T. Harv Eker, in an article written for Success magazine (July 2009), explains well Allen's way of thinking.

You pay for your negative thoughts in money, energy, time, health and happiness. It can actually cost more of all of those than one would at first glance realize.

Eker then explains how you can move to a new level in your life rather quickly. He suggests we divide our thoughts into two categories: empowering and disempowering. "Observe them, and determine if they are supporting your happiness and success. Choose to entertain only the empowering thoughts.....I call this process 'power thinking'."

He is convincing when he explains that humans are creatures of habit. We have to practice. He suggests practicing getting out of our comfort zones....talk to someone you may normally avoid or try something that scares you.

"Living a mediocre life does not lead to happiness. What does lead to happiness is living in our natural state of growth and reaching our full potential."

I couldn't agree more.