Weightlifting: Not Just for Bodybuilders

Weightlifting, or weight training, is the physical activity of lifting weights or heavy objects for exercise. Most commonly, weight training is attributed to bodybuilders and athletes. However, there are many benefits to weight training that can be applied to any workout.

* Weight loss and management – When you gain and tone muscle, your body is able to burn calories more efficiently. So weightlifting can help you lose and manage your weight more easily and efficiently.

* Strength training – By training and building your muscles, your body is stronger overall. Your bones will even be stronger; weight training can increase bone density. With stronger bones and muscles, you can reduce back pain, arthritis, and other chronic health conditions.

* Stamina and stability – The stronger you are, the less fatigued you will be during workouts and daily life. People with stronger muscles often have better balance. Even for daily activities, your body’s ability to balance itself properly can be improved, and make falls and accidents less likely.

Better Overall Health

When your body is in better physical condition, it improves all aspects of life. Your daily activities and chores are more easily executed and you are less likely to accidentally hurt yourself. Weightlifting can also have an overall positive effect on your blood pressure. Studies show that people who lift weights have healthier hearts and lower blood pressure. This is because, during weight training, your heart is getting plenty of practice pumping blood to the muscles you are working. When your heart doesn’t have to work as hard to pump blood to where it needs to go, it can lower your overall blood pressure.

Weightlifting sounds more difficult than it is. There are levels of weightlifting and training for everyone at every level of fitness. If you are a beginner, you can start by using your own body for resistance. Lift your own body by doing push-ups (either on the floor, or off the wall for lower fitness levels), or do squats and lunges.

For slightly more resistance, try using resistance bands. These are stretchy bands of tough elastic that can be lifted and pulled in a number of different ways to benefit different parts of the body. Dumbbells and barbells are free weights that come in a variety of shapes, sizes, and weights. As you get stronger, you can increase the amount of weight that you lift. Free weights are easily portable, and can be found in gyms or for home use.

Weightlifting machines are often found in gyms, but can be purchased for home use as well if you have the room. They can be used for weight training at all levels. Weightlifting is certainly not just for bodybuilders. In fact, weight training is an important part of any workout routine. It doesn’t mean you will build huge muscles either, only that you’ll become more toned.

With so many options available for different skill levels, everyone can reap the benefits of adding weightlifting to their workout routine. Of course, any change in activity should be discussed with your doctor, but there are levels of weightlifting for everyone at every level of fitness.

Upside Down Gardening

Has your standard garden gotten boring? Are pests invading your painstaking work? Sometimes it’s good to turn things on their head, to see the world from a new angle. Enter the concept of upside down gardening. Upside down gardening is exactly what it sounds like – your plants will hang upside down. Here are some tips about creating your own upside down garden.

Why Upside Down?

* Low maintenance – When you’re growing plants upside down, you don’t have to do any tilling of the soil. No rakes or other large tools are needed. You don’t have to do any weeding. Only your plant will grow upside down in the designated container. Staking becomes a thing of the past. In addition, upside down plants are much easier to water and drainage is readily available. There’s no danger of the fruit touching the soil on the ground because the plant is hanging upside down – it’s not going to touch the ground.

* Great for small spaces – You don’t need acres of farmland for upside down gardening, or even a yard. An upside down garden can grow on your patio, in your kitchen, or anywhere you have a place to hang it.

* Keeps critters at bay – Because the plant is hanging upside down, it is much more difficult to access. With an upside down garden, you don’t have to worry about any bug infestations. Likewise, because of the height, the plant is protected – invasive animals can’t eat the fruit.

What Grows Well Upside Down?

Tomatoes and cucumbers are easy choices, but herbs and flowers also grow well upside down. Beware of overly large tomatoes, which can weigh down the vine. Cayenne peppers, basil, eggplants, squash and beans all work well. Marigolds are also a good choice for the upside down garden.

How Do I Do This?

Organize some containers, potting soil, and plants. Consider the amount of sunshine in your location and take into account the size of the plant when you’re selecting containers.

* Take a bucket and turn it upside down. Using a sharp blade such as an exacto knife, cut a hole in the bottom large enough for your plant to grow through. About 2 inches should suffice.

* Turn the bucket right side up. Poke two holes in either side, and use heavy string or wire to loop three rings through so that you can hang your bucket. Cut a half-inch hole in the middle of a sponge, then cut a straight line from the middle to the edge (it will look like a C).

* Remove a plant (probably 6” would be a good size) from its container and place it through the hole in the bottom of the bucket.

* Put the sponge inside the base of the bucket to hold the plant in place.

* Fill the bucket half full with soil.

* Place a tray under your bucket to catch excess water.

* Water your plant lightly, then fill in the rest of the bucket with soil.

* Hang your plant. Water it thoroughly until water runs out the bottom and then check your plant for moisture frequently.
Rotate your plant clockwise every week to ensure the plant receives adequate sunshine.

* You can even plant other plants in the top of your bucket.

Upside down gardens can be a rewarding way to have maintenance-free gardening, especially for people with limited gardening space. Remember to choose smaller plants so that they fit your container well, and be sure your space has adequate sunshine. In this way you’ll have a wonderful crop of upside down vegetables, herbs or flowers to show your friends.

Understanding Your Child’s Mood Swings

When they are very young, children have yet to learn how to vocalize their frustrations, and often resort to tantrums and fits. Every emotion from mere frustration, to sadness, to absolute fury can result in an all-out, balled-fists and purple-faced screaming session. Typically around the age of two, parents will notice a dramatic increase in mood swings and temper tantrums.

These “terrible twos” are the result of your child’s growing awareness of the world around him, and the cognitive ability to have an opinion about what is going on. Add to that an extremely short attention span, and you have a recipe for exhaustion. It can be hard to deal with these tough moments. After a while, it’s honestly hard not to succumb to a temper tantrum of your own and throw yourself down on the floor alongside your child.

Have Patience

This too shall pass. Although being a parent through these tough phases can be scream inducing, time will pass and things will get better. In the meantime, do your best to be patient with your child. She is learning so much at once; it’s no wonder she is confused and frustrated. Try putting yourself in her shoes and try to imagine what could be making her so upset.
Take a deep breath and take it one step at a time.

Talk It Out

When children are at their moodiest and throwing tantrums, it is often because they don’t know how to vocalize their emotions. You can help your child learn to put words to these feelings by talking it out with them. Say things like “Yes, you are frustrated because we can’t go to the park. But it is raining, so we will have to try to again tomorrow.” Or “I understand that you are angry that Mommy won’t let you eat the crayons, but they will hurt your tummy if you eat them.”

Sooner or later, your child’s brain will start connecting the dots and making the connections to these words that symbolize their feelings. Eventually, they will be able to tell you how they are feeling rather than just having a fit. Another benefit of talking about feelings is that when you are feeling a certain way, your child will be better able to understand how their actions make you feel. For example, if your child has misbehaved you can say “This makes me feel angry,” and your child will be able to associate that statement with a time when they felt angry.

Move On

Luckily, at this age, your child has a very short attention span. It is likely that you will be able to redirect his or her attention to another activity or distraction and they will forget all about whatever it was that had upset them at the time. Diversion won’t work every time, but for the most part it’s a pretty useful trick to be used in a pinch. Try not to rely on diversion all of the time, though. It is important that you pay attention to and talk about your child’s feelings. It will help them develop healthier means of expression.

No one knows your child better than you, but sometimes even a parent can have trouble understanding their child’s temperaments. Especially during those tough “growing pains” moments it can be frustrating trying to piece together and understand your child’s mood swings.

With some patience, however, you and your child can move past this difficult time.

The Benefits of Peppermint

When you think of peppermint, you probably think of peppermint candies and candy canes. Aside from being delicious, however, peppermint actually has quite a few beneficial uses.

Peppermint is actually a plant. It was discovered in Europe, but is now found all over the world. Peppermint is an easy plant to grow and can grow just about anywhere. It thrives in any moist shaded areas and can easily be grown at home in a container.

Peppermint plants grow so easily, in fact, it is recommended that you plant your peppermint in containers so it doesn’t take over your garden. The leaves and oil from a peppermint plant are what we typically use in medicines, tea, liniments, and yes, even candies. Peppermint oil is probably the most useful derivative of the peppermint plant. It has a variety of uses as an anti-inflammatory, in rubs and liniments, and for gardening.

Here are some creative uses for peppermint:

Food and Drink

Herbal tea with peppermint is known to help settle stomachs and tastes delicious.

Add some fresh mint sprigs to your lemonade for a refreshing twist. Sprinkle some crushed dried mint leaves on salads, especially fruit salads, for a delightful spin on potentially boring dishes. Add to marinades and savory sauces for a gourmet zing. Sprinkle over vanilla ice cream for a delicious and refreshing treat.

Bath and Body

Add a handful of Epsom salts and about ten drops of peppermint essential oils to your bath water for a relaxing spa-like soak. The peppermint and Epsom salts are excellent for relaxing sore muscles. Brew some dried mint leaves for water and then let them cool. Keep a jar of this in your refrigerator to splash on your face for a refreshingly clean feeling.

Add a few drops to carrier oil such as vitamin E oil or jojoba oil to make soothing massage oil. The peppermint’s anti-inflammatory properties will help massage out sore muscles. For tired, aching feet, add a couple drops to a foot bath and soak.

Household and Garden

Grow peppermint in or near your garden to repel bugs that will want to eat your plants. When planting in your garden with your other plants, make sure to leave enough space (about 6 inches) between the roots of your peppermint plant and other plants. This will help prohibit the peppermint from taking over your garden.

Make a household refresher spray with water, a little vinegar, and a few drops of peppermint essential oils. To prevent bugs from coming into your house, spread peppermint leaves under windows and doors or treat the surrounding area with peppermint oil. Try cotton balls with drops of peppermint oil to repel ants and other bugs.

Medicinal

To sooth nausea and indigestion, suck on a peppermint candy or drink peppermint tea. Add a few drops of peppermint essential oils to a humidifier or shower to clear nasal passages. For headaches, soak a wash rag in cool water with a few drops of peppermint essential oil and use as a cold compress.

The anti-inflammatory properties of peppermint are legendary. Peppermint oils are often added to rubs and liniments for sore muscles.

Peppermint is one of nature’s most useful plants. There are many benefits to using peppermint – not just for eating, but for medical and household uses as well.

Ten Ways to Keep Your Star Athlete Humble

Once again, your child ran ¾ of a length of a football field to score the winning touchdown after a tough tied game. This isn’t the first time your child has done this. Congratulations! You must be proud, and so is your child. But how do you keep your star athlete humble?

1. Be humble yourself. Your child will learn from how you behave and react. If you’re cocky, he (or she) will be, too. Model the behavior you want to see.

2. Always be sure to recognize the hard work of others on the team. Your child wouldn’t have made the touchdown without that great throw from the quarterback. If the linebackers hadn’t protected him, he couldn’t have made it down the field. Keep those things in mind and gently remind your star that it takes a village…

3. You win some and you lose some. Sometimes that three-point basket just goes in. Sometimes it bounces off. There’s skill and luck and trajectory and all kinds of things that go into that success. This time it worked.

4. Remind your child how others feel. It’s great to be successful, but not everyone is. Your child is fortunate to be so skilled in sports, but keep in mind that it’s a blessing.

5. Remind your child that arrogance and cockiness can turn people off. It’s about being a team player, not about being a show-off.

6. Just as Peter Parker learned, “With great power comes great responsibility,” remind your child that of his skills, other kids will naturally look up to him as a leader. Your child will need to display good judgment on and off of the field.

7. Teach respect for everyone — coaches, teammates, other teams, referees, etc. There will be a day when everyone’s blaming someone for a bad call. If your child is a good sport and handles himself well, this behavior could spread. Imagine a baseball field where no one yelled at anyone and people were respectful for one another. Your and your child could lead by example.

8. Teach your child not to boast about his or her achievements. Let others recognize them instead.

9. Remind your child that winning isn’t everything. Sometimes people get addicted to success. Each continued win only leads some to fear the day that they’ll lose and how people will react and how people will treat them. Will they think less of him? These kinds of pressures that come with success aren’t something many people think of. But if you praise your child for lots of varied successes – “Great job getting your homework done before dinner” or “Thanks for cleaning your room today,” your child will know that you love him or her for who he is, rather than for the success on the field.

10. Encourage your child to try new things. Is your child great at football? Why not give baseball or basketball a try? Whether you try it privately in the backyard, or try out for the school team, your child will learn to be humble as he sees what it’s like to try a new sport and be on the learning curve.

It’s basic instinct to celebrate our victories, and everyone has a right to be proud of their achievements. The trick is not to boast, or be cocky or cease to be a team player. With your guidance, your star athlete will be humble, respectful of others, and will be a model leader with skills that will last a lifetime in any arena.

Teaching Your Child Patience

Patience is a virtue, or at least that’s what you hear. Too bad your little one doesn’t understand that sentiment. Teaching children patience can be a daunting task. The younger they are, the more demanding they can be. More than likely, they don’t even understand the concept of patience, much less how to act accordingly.

Your little one will need guidance and a little patience from you as well. There are three important keys to teaching patience: starting as early as possible, being consistent, and positive reinforcement.

Start Early

Starting at an early age is best, although starting late is certainly better than never. The earlier you start with small lessons, the easier it will be for your little one to catch on. Start with simple things such as delaying gratification for a few minutes when your child asks for something. She needs to understand that if you are busy, she may not get what she wants right away and she will need to wait.

For example, if your child asks you for some milk or juice, calmly tell her that you will get her some as soon as you have finished your current task. Make sure to follow through on your promises, and do not proceed to work on another task before fulfilling your end of the bargain. When you ask your child to wait for something, try setting an egg timer to sing when the time is up, or tell your child where the hands or the numbers will be on the clock to help.

Be Consistent

For the concept of patience to truly sink in, you need to make sure that you are being consistent in your practices. For example, if you tell your child that he can play with blocks after lunch, do not then go back on that promise by making him take a nap first. Also, don’t mix things up by sometimes making your child be patient, but other times giving in to his demands. This will only confuse him instead of teaching him that if he is patient, he will eventually get what he wants.

Positive Reinforcement

Reward your child when she gets it right, but try not to react negatively when she doesn’t. You want to make the learning process easy and understandable for your child.

For example, if you are talking on the phone and your child is trying to get your attention because she wants you to read to her, calmly explain to her that you are talking on the phone and cannot read a book with her right this moment.

Refrain from yelling or telling her to be quiet, but instead explain the situation to her and make her understand that now is not the right time. Then, once she has waited patiently for you to complete your phone call, reward her by taking the time to read the book with her. Children that learn patience often get along much better in life.

They make friends easier and at an early age because they learn how to share and take turns. These lessons also follow them into their adult lives. Patience is a virtue that can be taught to any child. If you start now, stay consistent with your teachings, and reinforce positively, your child will easily learn to be better mannered, less demanding and more patient.

Should You Let Your Baby Cry?

This is a daunting question, and one that scientists have been investigating for decades with no firm conclusion. So we can’t solve the dilemma in one short article. But we can go over some of the main arguments for and against letting babies cry, and review some opinions on when it’s okay and when it’s not okay to let your baby cry. Hopefully, this list will help clarify things so you can make an informed decision for you and your baby.

1. Meeting Baby’s Needs is Number One
No parenting philosophy should advocate letting a baby cry over meeting her needs. If your baby is cold, hot, hungry, wet, in pain, or otherwise in need of basic attention, it’s never appropriate to let her cry it out. It’s vital to do your best to learn why your baby is crying so your baby does not suffer and illness does not go undiagnosed.

2. Needs vs. Wants
In babies, this is not as easy a question to answer. However, studies have shown that babies fail to thrive if they are not touched or held. But how far does a parent need to go in meeting this need? Some babies “need” to be held all the time; others do not. Some babies need to eat frequently; others do not. So as you learn your baby’s unique personality rather than trying to make him fit a formula, you may well find that you can more easily discern needs from wants. And it’s at your discretion if you want to let him cry over an unmet “want.”

3. The First 6 Months
Experts generally agree that it is not healthy to treat newborns the same way you would treat a baby over the age of 6 moths (or so). The first few months are important for bonding and learning about each other. (You’ll notice a common thread here – know thy baby!) That makes your decision about how often, when, and if to let your baby cry a lot easier. You have a better idea as to what your baby can handle and what makes him “tick.” The better you know your baby, the more discerning you’ll be in deciding what cries mean real distress and what crying is not so urgent.

4. Safe Sleep Training
If you decide to let your baby cry herself to sleep, it’s a good idea to get a good, reliable source of information such as a pediatrician-approved set of guidelines. You want to make sure your baby is safe and not in any danger while he is crying. A baby monitor is essential to make sure your baby doesn’t have something over her face, hasn’t gotten a hand or foot caught, or some other issue that needs your immediate attention.

Remember, if you’re concerned about your baby’s crying, check with your pediatrician, lactation consultant, midwife, or other health professional. It’s important to rule out medical causes for crying.

Creating a Shakespeare Garden

“There’s rosemary, that’s for remembrance,” says Ophelia in Hamlet. “What’s in a name? That which we call a rose by any other name would smell as sweet,” says Juliet in Romeo and Juliet. The works of William Shakespeare are blooming with references to flowers and herbs – why not channel this master’s genius into a lovely Shakespeare garden?

A Shakespeare garden is exactly that – a garden that reflects the flowers, plants and herbs mentioned in Shakespeare’s plays and sonnets. Often Shakespeare gardens are in public places, such as New York City’s Central Park, or the Golden Gate Park in San Francisco. Many of these parks include various varieties of plants mentioned in Shakespeare’s works and little markers featuring the quotations from which they were pulled.

Sometimes parks will include a bust of Shakespeare, benches, pathways and hedges. Here are some tips for creating a Shakespeare garden in your own yard.

First, consider which are your favorite Shakespearean plays? Do you have a favorite sonnet or passage that you want to be sure to include? Some popular quotes include this full passage from Hamlet from Ophelia:

“Ophelia: There’s rosemary, that’s for remembrance. Pray you, love, remember. And there is pansies, that’s for thoughts.
Laertes: A document in madness! Thoughts and remembrance fitted.
Ophelia: There’s fennel for you, and columbines. There’s rue for you,
and here’s some for me. We may call it herb of grace o’ Sundays.
O, you must wear your rue with a difference! There’s a daisy. I
would give you some violets, but they wither’d all when my father
died. They say he made a good end.”

This is a nice passage from A Winter’s Tale:

“Here’s flowers for you;
Hot lavender, mints, savoury, marjoram;
The marigold, that goes to bed wi’ the sun
And with him rises weeping: these are flowers
Of middle summer, and I think they are given
To men of middle age.”

Another whimsical quote from A Midsummer Night’s Dream:

“I know a bank where the wild thyme blows,
Where oxlips and the nodding violet grows,
Quite over-canopied with luscious woodbine,
With sweet musk-roses and with eglantine:
There sleeps Titania sometime of the night,
Lull’d in these flowers with dances and delight.”

Based on those passages alone, you could choose to include rosemary, pansies, fennel, columbines, rue, daisies, violets, lavender, mints, savoury, marjoram, marigold, thyme, woodbine, musk-roses, and eglantine in your garden.

Next, research which Shakespearean plants grow best in your region. Consider your soil and its pH balance as well as the amounts of sun and shade you get in the area you wish to turn into your Shakespeare garden. Then you can begin your gardening design.

As far as designing your garden, you have many options.

Formal design – Like a traditional English garden, you could design your garden with hedges, walkways, and an intricate design, with the Shakespearean plants and quotes woven throughout. Many gardeners choose boxwood or yew for the border, or even use trees. Accents can be holly or roses (which, by any other name, would smell as sweet).

Cottage/herb garden style – Less formal design and more colorful and whimsical, this can be a fun addition to any home. Consider adding rocks to your garden, a small Shakespearean bust, or a small waterfall or pond, with low-growing flowers interspersed throughout.

An avid gardener himself, Shakespeare would be sure to appreciate your efforts to further immortalize and commemorate his works. A Shakespeare garden is a fun way to combine your interest in gardening, herbs and poetry all in one beautiful, peaceful location.

Recreational versus Competitive Teams

You’re considering getting your children started in some local sporting events. But are you going for recreational soccer or competitive? Which kind of sport is best for your child, and what are the differences?

Differences between Recreational and Competitive Teams

Recreational teams are teams that simply get together for fun. There may not be much instruction in rules or technique. For example, a recreational kids’ soccer geared toward 3-4 year olds might involve a lot of running games and kicking activities that help ready kids for the skills they will need when they one day play competitive soccer. They’ll get a workout, they’ll run around, and they’ll have a lot of fun without anyone winning or losing.

Competitive teams are more serious. There are official rules, there may be referees, timers, and there’s something at stake. Coaches expect their players to have proper equipment, have a solid skill set and a good understanding of the rules. There will be more cheering and perhaps some jeering from players or even the sidelines.

Pros and Cons

The pros of competitive teams are that the kids gain confidence, learn the rules, develop their athletic skills and develop a lifelong ability to work as a team. They also develop a thick skin for trash talk and have a chance to truly compete.

The cons of competitive teams are the very fact that they are competitive. Your child might have to try out and might not make the team. He or she could get benched. There will be trash talk, there will be winners and losers, and sometimes a loss will be the fault of a particular player.

The advantage of recreational teams is that it’s truly just for fun. Things are less serious, there’s exercise involved, and everyone’s a winner. But, it can also be a disadvantage that everyone’s a winner – this is the situation in which everyone may receive a trophy, ribbon or certificate of participation. Your child may miss out on some important life lessons without that competitive edge.

How to Decide Which Team Your Child Needs

1. Recreational teams

For younger kids who are just learning, many experts recommend recreational teams. The kids get exercise, have exposure to the game and get a general idea about skills and necessary equipment. Some types of kids who may be best suited for recreational teams include:

* Young children
* Children new to a sport
* Children with confidence issues
* Children (or adults) that simply want to have fun
* Children or adults that simply want exercise
* Children with special needs

2. Competitive teams

Older kids, perhaps upper elementary or middle school, and high school-aged kids are ready for competitive teams. These are the kids that are able to understand and follow the rules. They have a strong skill set and are willing to work on techniques; they are ready for a challenge. They have a thick skin to handle criticism, pressure, and are able to keep fighting even when things look bleak.

Competitive teams teach kids about hard work, effort, dealing with trash talk, following rules, improving techniques, and understanding that sometimes people make mistakes. They are suitable for:

* Older children
* Children capable of understanding and following the rules
* Children who enjoy a challenge
* Children who are ready to work in teams
* Children who may need to develop a thick skin
* Children able to handle wins and losses

Sports and teams of all types are available through school, local camps and community recreational facilities, and religious and neighborhood organizations. Whether you choose a recreational or competitive team, you’re sure to find something your child will enjoy.

Pros and Cons of Using a Pacifier

New parents get hit with a lot of information and opinion, much of it conflicting. One of the topics that parents of babies have to face is the pacifier issue, and it’s not always a clear “yes or no.” The key is to get the facts and make your own informed decision.

Here are some of the pros and cons of using a pacifier.

Pros
1. Quiet in Public
For nursing moms especially, soothing a baby in public can be tricky. A pacifier can temporarily help until you’re able to get somewhere to nurse or fix a bottle, or it can stand in if baby isn’t hungry but just needs to feel secure.

2. SIDS Prevention
Interestingly, the American Academy of Pediatrics notes that babies who fall asleep with a pacifier in their first year are less likely to succumb to SIDS (Sudden Infant Death Syndrome). The standard caution, though, is not to put the pacifier back in the baby’s mouth once he or she is asleep.

3. Sates High Sucking Need Babies
While all babies are born with a sucking reflex, some babies have a high sucking need that goes beyond what a bottle or breast can supply (and what parents’ sanity can take). A pacifier can help meet this need while not exhausting caregivers.

4. Weaning
It may be that pacifiers facilitate the weaning process, including “weaning” from thumb-sucking.

Cons
1. Ear Infections
Recent studies have linked pacifier use with ear infections, possibly because of the pressure change that occurs between the middle ear and throat when baby sucks on a pacifier (and there is no liquid intake associated with the sucking).

2. Speech and Dental Health
Pacifiers are artificial devices, no matter how carefully manufactured. Therefore, they can unnaturally affect jaw and tooth alignment, especially if pacifiers are used later in infancy and into the toddler years. Misalignment can lead to dental issues (and expensive corrections) and speech problems.

3. Nipple Confusion
Early introduction of a pacifier may promote “nipple confusion,” meaning the baby won’t accept the breast because it doesn’t feel like the pacifier in his or her mouth. Experts recommend waiting until breastfeeding is well established before introducing a pacifier (if you choose to do so).

4. Less Nutrition
Remember that for all of human history until the last century or so, there was no such thing as pacifiers. A baby’s suck reflex is geared toward the breast in general, which means nutritional intake; and sometimes the need for nutrition kicks in and the baby wants to suck more. If parents offer pacifiers when baby needs extra nutrition (such as during illness), it may mean that baby isn’t getting the nutrients he or she needs.

Remember, the choice is yours; only you know your family dynamic and what works for you and your baby.

Natural Remedies for Sore Throats

No matter what time of the year it is, a sore throat can really ruin your day. Dry air, viruses, post nasal drip and overuse of your voice can cause a sore throat. There are a number of over-the-counter throat lozenges and remedies, but a lot of them contain unnatural ingredients and chemicals that you may not want in your body.

Using natural remedies can be the best defense for a lot of ailments, especially sore throats. Natural remedies can include ingredients which you might already have around your house, can be found in a health food store, or in drug stores.

What Not to Do

To start, there are some things that you will want to avoid when caring for a sore throat:

Avoid overuse of your vocal cords. Talk less and avoid yelling at all. You want the muscles in your throat to relax. Even whispering and chewing gum can cause stress on your throat muscles.

Avoid going outside if the air is dry and cold. Conversely, indoor heating can be harmful as well. If you use indoor heating, you may want to try using a humidifier to counteract the dryness.

Try to stay away from spicy or acidic foods that can irritate the inflamed tissue in your throat. Also avoid dairy products because they can cause an increase in phlegm.

Hot Tea

Sipping a relaxing cup of hot tea can do wonders for your sore throat. Hot liquids can sooth irritation and help to reduce inflammation. Try herbal teas and teas that include peppermint, cloves, or liquorice. They can help with inflammation and create a numbing sensation to relieve the soreness. Adding honey and lemon to your tea can help immensely. Honey is a natural anesthetic and cough suppressant, and lemon will help clear out mucus.

Lozenges

Lozenges are the most common go-to remedy for a sore throat. A lot of store-bought lozenges, however, contain chemicals and ingredients that can actually be harmful to your body.

When looking for store-bought lozenges, search for all-natural brands that use herbs and honey rather than chemicals. Avoid products that use menthol, as it can constrict and dry out your vocal cords.

Zinc lozenges are a healthy alternative to popular name brand lozenges. They provide natural relief for sore throats and are useful in fortifying your body against sickness.

“Thayers” is a popular brand that makes natural throat lozenges using slippery elm bark, honey, and zinc. Check your local health food store for store-bought natural lozenge options. Or, there are a lot of homemade recipes for natural homemade lozenges as well if you have the time and desire.

Gargle

Occasionally gargling salt water can help with sore throats, especially when caused by sinus drainage. Just mix one teaspoon of salt in a glass of warm water. Gargle a little bit, mouthful by mouthful, and spit the solution out when you are done gargling.

Enjoy a Frozen Treat

Sucking on frozen popsicles can help relieve your sore throat. Store-bought fruit popsicles or even homemade popsicles are great. Try freezing orange juice for a delicious vitamin C boost.

A sore throat can be uncomfortable, but there are a lot of natural options out there to help soothe and give you relief.

Letting Your Kids Be Bored: Lasting Benefits

Every parent has heard the words “I’m bored” more than once. The more you scramble to keep them entertained, the more it feels like you hear the accursed declaration. It can be enough to drive any parent over the edge. As parents, we usually beg for some boredom.

So how can you stop the behavior?

Instead of scrambling to keep them entertained, consider letting your children be bored. It is a train of thought that many child physiologists are touting. Even super smart Apple creator Steve Jobs endorsed the idea, crediting his own creativity and curiosity to being bored as a child.

Letting your children wallow in their boredom might sound a little mean to you at first, but the children will quickly learn to take matters into their own hands. By letting your kids be bored, you are giving their innate curiosity permission to flourish. Curiosity leads to creativity; creativity to ingenuity. You are potentially giving your child a better chance at a successful, fulfilling life by not scheduling their every moment or entertaining them at every turn.

How can your child benefit from being bored? Here are three reasons.

1. Help your child become self-sufficient.

By not providing every moment of entertainment for your child, you are allowing him or her to be self-sufficient. Instead of being handed the answer to the problem of being bored, your child will have to rely on herself to come up with a solution. Being self-sufficient earlier in life gives your child more practice for real-world situations when she grows up. By being able to think for herself, she will be able to think through tough situations and make better decisions.

2. Grow his or her imagination.

Never underestimate the power of a good imagination. By allowing your child to fight boredom his own way, you are allowing his imagination to grow strong. A strong imagination will not only help him fight the perils of boredom, but will come in handy someday when he is in school and also in the workplace. Being able to think outside the box will put your child ahead of other students and colleagues in his future career.

3. Give curiosity room to grow into something more.

By allowing your child to come up with her own activities, you are allowing her instinctive curiosity to develop. When she is curious, she will create ways to learn and play. This creativity and subsequent ingenuity are vital to her mental growing process. While keeping your kids entertained at every moment might seem like a convenient short-term solution, letting your kids be bored is a lifetime solution.

Your children will learn to become self-sufficient, learning to use their imagination to think of creative ways to self-entertain. These lessons will not only afford you some much-needed peace of mind, but will also follow your children throughout their lives. In school as children, through college, and well into their lives and careers as adults, they will have a better capacity to think creatively and come up with real-world solutions.

Incorporating Exercise into Your Daily Life

Exercise is vital to keeping up a healthy lifestyle. Getting enough regular exercise has many benefits. Not only can incorporating exercise into your daily life help with weight loss and management, but regular exercise can also boost your immune system, and improve your mood and give you more energy.

Everyone knows that getting enough exercise is an important part of living a healthy lifestyle. Even so, incorporating exercise into your daily life can feel like a chore. There never seems to be enough time and energy to make it to the gym. But, oddly, the more time you find to get in daily exercise, the more energy you will have.

Take Ten

Ten minutes in the morning can make a huge difference in your day. Choose a simple workout routine that suits your abilities. Try a short yoga routine to stretch out your muscles and wake you up gently, or a high energy aerobics routine to get your blood pumping. Do whatever works best for you, as long as you are up and moving. Just ten minutes in the morning will help wake you up and boost your energy for the day.

Ten more minutes when you get home from work, before you lose your momentum, can also help avoid afternoon exhaustion after work. Before you sit down and get too comfortable, go ahead and knock out a quick workout routine. Aim for high energy cardio for this workout, and really sweat out the day’s stresses for ten minutes.

Desk Exercises

If you sit at a desk for the majority of your work day, you are spending a great amount of your life being sedentary. Studies show that sitting for just four hours a day increases your chances of dying of a cardiovascular disease. Thankfully, there are exercises you can do while working at your desk that can help you.

Some light stretching, leg raises under your desk, or bicep curls can all be done while sitting at your desk. Whenever you can, get up and walk. Also consider sitting on an exercise ball instead of a chair at work. These can do wonders for your core and will help with posture as well. If possible, ask your employer to invest in a treadmill desk or an adjustable standing desk.

The Path Less Traveled

Instead of taking the elevator, always opt for taking the stairs. Even if it’s just a flight or two, it can make a huge difference. It honestly does not take much longer than taking the elevator, and can really help you to burn those extra calories during the day.

Park a little farther away when possible. Whether at work or the grocery store, don’t automatically choose the first available spot. Park farther away and take the opportunity to get in a little more walking time. Opt to carry your own groceries to the car and always return the cart to the store to get in a little extra exercise.

No More Lazy Lunches

Lunch time is a great time to get in a little exercise. Especially when you are having a stressful day, taking a brisk walk can do wonders for stress relief in the middle of the day. A quick and easy stretch routine can lift your mood, wake you up, and help you maintain focus and energy through the rest of your work day.

Make It Fun

A lot of times, incorporating exercise into your daily life can seem boring. Try choosing exercises that appeal to your own sense of fun. Join a bowling team, or take an aerobic dance class. If you feel really adventurous, join a roller skating club. Finding something fun to do, especially with other people, can help make exercise something you truly look forward to instead of something to dread.

With these simple tips, you can easily incorporate exercise into your daily life. Pretty soon you will be feeling the effects of a healthier lifestyle. Weight management, more energy, and a better mood are yours for the taking.

How to Help Your Non-Athletic Child in Sports

Does it begin in the womb? Is it genetic? Whatever the case, there are some kids out there that are future A-Rods, and others that are future Millhouses. The fact is, no matter how hard they try, some kids are just plain non-athletic. In a world where physical education is required for most of a child’s school years and many kids in the majority of schools make their best friends from their sports teams, what’s a parent to do? Here are some ideas of ways to help.

The Obvious

If your child is completely non-athletic, he or she may have other interests that will keep them fit, and maybe you can avoid sports all together. Does your child like paddling a canoe, riding horseback or swimming? Sometimes you can get the non-athletic kids into individual activities such as running, cycling or hiking. Maybe your child would get exercise jumping on the pogo stick, or riding a skateboard?

Alternatives

Could it be that your child is athletic but simply doesn’t happen to excel at the sports presented to him? Some kids are just not cut out for the toughness of football or the dribbling in basketball. Maybe they’re not good with throwing or catching. Does this mean your child is completely non-athletic? What about shot put? Pole vaulting? Has your child tried the long jump? Cross country racing? Lacrosse? Field hockey? Fencing? Bowling? Skiing? There are a lot of “alternative” sports that your child might excel at if given the exposure.

The Inevitable

Finding alternative ways to keep fit at home doesn’t change the fact that your child will be required to take physical education at school. There will come a day when he (or she) will be in line to go up to bat and he can’t shrink to the end of the line anymore without being called out. Face the music: whether it’s a game of kickball in gym class or a game of golf with the guys from the office, your child will encounter sports in his life. If there’s no graceful way of bowing out, here are some tactics:

1. Be funny. If your child is bad at something, knows it, and has to do it anyway, you can teach him to laugh it off. Everyone loves someone who can laugh at himself. Playing kickball and totally miss the giant ball coming toward him? Your child can make a joke. You might even consider coming up with a few one-liners your child can have ready for such occasions such as, “Thanks. I’ll be here all week!”

2. Practice the basics at home. If your son doesn’t want to be mortified because he can’t make a basket or catch a baseball, practice. Don’t make it torturous, but give your child a little exposure – at least enough to save face with his friends.

3. Find alternatives. Engage in other activities that your child is good at. This will boost your child’s confidence
Kids understand that no one is good at absolutely everything.

If you can be there to teach your child the basics, support him in his ups and downs and remind your child that he has a lot of great qualities and you love him for who he is (and so will his friends), you’ve likely won the battle. Icing on the cake? Notice and recognize your child’s effort. Does he try his best even when it’s just not his thing? What a kid! Be sure to praise, praise, praise. Good job – to both of you.

Honey 101

Whether you’ve just eaten it or used it for its many uses and benefits, you are likely acquainted with honey. With over three hundred varieties, you could literally never run out of flavor combinations and uses. Honey is produced by honey bees from flower nectar. The bees collect the nectar, break it down into simple sugars, and store it in the hive.

The part of the hive that the bees store the nectar in is called the honeycomb. The honey is then harvested by beekeepers. Depending on the size of the operation, honey is usually harvested from the honeycomb by first breaking off a wax layer over the honeycomb, and then filtered through a centrifuge. However, depending on what kind of honey you are purchasing, the honey may not be filtered at all or specialty filtered.

Types of Honey

Across the United States, there are well over three hundred different variations of honey. Depending on the region you live in and the plant population, honey in your local area is likely very different than honey from somewhere else. The color and flavor will differ from location to location, and also depending on what floral nectar the bees are frequenting.

Types of honey are typically broken into four categories:

* Liquid Honey is filtered through the cells of the honeycomb using a centrifuge. With this process, the wax layer or “cap” is removed prior to extracting the honey.

* Creamed Honey is made by the blending of liquid honey and a small amount of granulated honey. This type of honey is firm instead of pourable like liquid honey.

* Comb Honey is extracted directly from the hive and stored without filtering of any type.

* Chunk Honey is a chunk of comb honey with liquid honey poured on top of it.

Within these categories, the variations of flavors and color are endless. Typically, the darker the honey the stronger the flavor. Lighter coloring will give you a lighter flavor.

Some popular honey flavors are clover, tupelo, wildflower, alfalfa, and orange blossom. Each honey that is made with a different variation of flower nectar will taste and look distinctly different.

Different Uses

Honey is an extremely versatile substance. There are many different uses for honey. Some of those uses include:

* Eating – Of course, the most popular purpose of honey is consumption through eating. Honey is delicious on its own, but does its best work when adding flavor and sweetness to food and drink. Try using honey instead of sugar to sweeten your tea, or use it in any of your recipes. Honey is nature’s perfect all-natural sweetener.

* Reducing allergies – Studies show that consuming at a few tablespoons of local raw honey can help reduce allergies. It is recommended that you use only raw honey from your immediate local area. This is believed to work because your body builds immunity to the local flower and plant population as a result of consuming their nectar.

* Health and beauty – Honey has natural antibiotic properties. It has been used as a wound and burn covering since ancient times, although it is recommended that you stick to modern medicines when possible. It is possible for your store-bought honey to become contaminated.

Honey is an excellent cough suppressant. Try a spoonful of honey before bed at night to calm your coughing so you can sleep a little better. Honey is also used in a lot of beauty products. It helps retain moisture and promotes a bright, even skin tone. Honey is an excellent additive for lotions, shampoos, and soaps.

Helping Your Child Develop Sportsmanship

After having fun and keeping fit, one of the most important reasons to play a sport is to develop good sportsmanship. How can you help your child develop good sportsmanship? Here are a few ideas.

Start Young

When you’re playing a board game or Go Fish and your child loses, how does he or she handle it? Many toddlers are so focused on the goal – winning – that if they lose, they inevitably will have a temper tantrum.

If this happens with your toddler, remove the game and remove the child from the situation. Once she has calmed down, talk to your child, acknowledge her feelings and remind her that it’s not so much about winning or losing; it’s about having fun. Then try to redirect and talk about previous successes. “I know you feel bad that you lost the game, but you did such a great job riding your bike this morning, didn’t you? Should we go ride bikes?”

Be a Good Role Model

Children always learn from example. Whether you’re a good or bad example, your child will pick up on your tone, your comments, and your actions – everything you do will influence your child on some level. Check yourself and be sure that you are respectful of the coaches, referees, and of course, other players on their team and opposing teams.

Help Your Child Be Humble

If your child happens to excel at the sport, teach your child to be humble. Remind the child to praise all members of her team and her coach who helped, and that there is no “I” in team. Teamwork and humility are keys to good sportsmanship.

Cheer Others On

It’s important to cheer others on and encourage them. Sometimes there’s a kid who always strikes out, but it’s still helpful to be positive and encouraging. And when they do succeed, your child can fist bump them all the way to victory.

Be Honest

Was it on the line or was it out? It’s calls like these that cause the biggest tussles. If there’s no referee and it’s a low-key game, remind your child that it’s not whether you win or lose, but how you play the game.

Pick Up

At the end of the game, encourage your child to pick up after herself. Encourage her to pick up equipment; help put away mats, bats, balls, etc.

Cheaters Never Win

The other side of being honest is keeping calm when and if someone else cheats. It happens. Or maybe it’s just a matter of perception. Whatever the case, reiterate to your child that it’s important to step back and be the bigger person. Sometimes a ref makes a bad call. Maybe he didn’t see it. Maybe the coach missed something. Realize people make mistakes. Most people are trying their best – move on.

Good sportsmanship is an important skill your child can begin to learn as soon as he or she is able to participate in games. They will need your guidance, and it will pay off. Their good sportsmanship will help them on the field, in school, in business and in nearly every aspect of their daily lives.

Use Your Words: Teaching Your Child to Communicate

Especially in the very early years, it can be difficult for your child to communicate how he (or she) is feeling. Instead of being able to use words to properly express themselves, children often do a lot of pointing and grunting. And if that doesn’t work, they proceed to throw tantrums. Tantrums might include hitting, kicking, screaming and crying.

None of these behaviors are effective, but your child doesn’t understand that. All he understands is that he wants or needs something he cannot find a way to vocalize, and he is frustrated that you cannot understand what is wrong.

Teaching your child to communicate can be beneficial at virtually any age. As soon as your toddler is old enough to know what they want, and distinguish that item from other items, he is most likely ready and willing to learn how to communicate that information to you. You are responsible for teaching your child productive means of communication instead of using his fists and teeth. This can be a daunting task, but children are built to learn.

Here are some helpful tips for teaching your child to communicate:

Listen

First and foremost, let your child know that you are listening to him. He needs to know that someone is trying to understand his needs. So when he is trying to tell you something, give him the benefit of your undivided attention. Tell him that you are listening and that you want to help him. Explain that you know he wants something; can he let you know what it is he needs?

Listen closely to the words (or partial words) that he is saying. If he is trying to say a word, but can’t quite form the syllables, try to help him out a little without pushing. For example, if he is saying “Tees! Tees!” try to think of what he might be referring to, and then ask him. “Honey, are you saying ‘Cheese’?” If he nods encouragingly, you know you are on the right track. If not, keep trying.

Speak Up

Sometimes, your child might not be willing or able to speak up and tell you what it is he wants. It is up to you to vocalize his needs for him. If he isn’t quite up to using words, instead let him rely on leading you to where the object is and pointing. Then, once you have found what it is he wants, tell him the word.

“This is a cracker. Do you want a cracker?” When he nods, hand it to him and repeat the word. If he responds by saying the word himself, reinforce that milestone with praise. Let him know how proud you are. Talking to your child in a calm and friendly yet adult voice is one of the ways your child learns language skills.

Explain and Enforce

When your child is acting out, especially in public, it can be beneficial to pull him aside and take the time to figure out what is wrong. If there is a lot going on at once, your child might simply be over-stimulated. Pulling him aside for a little one on one may help. Your example will also teach him patience.

Explain to him by bending down and talking to him eye-to-eye, in a quiet, calm voice that he needs to calm down for a minute, and then he can tell you – with his words – what is wrong. Once he is able to articulate what is wrong or what he wants, you can explain to him, patiently, that throwing a fit is not the right way to get what he wants. Instead, if he can ask nicely, he may get it.

Always use positive reinforcement. When your child is finally communicating what he wants, praise him for using his words. Teaching your child to communicate without throwing a tantrum takes time, but with a little patience, you can help your child talk through his problems.

Fat: the Good, the Bad, and the Ugly

Not all fat is equal. There are some fats that are essential to healthy living, and some that are harmful. Telling the difference is often difficult. This article will help distinguish between good and bad fats.

Fat itself is a nutrient. It is vital to your body’s functions. Fat helps your body absorb many needed nutrients and also supplies your body with energy stores. Too much fat is harmful to your body. When you consume too much fat, your body can become overweight or obese. Eating too much fat also puts you at risk for diabetes, heart disease, and other health problems.

Too little fat, however, is also harmful to your body. If you do not consume enough fat, you are just as much at risk of being unhealthy and having health problems as you are if you eat too much. Heart problems, having little to no energy, and severe vitamin deficiencies can all be risk factors of not consuming enough fat.

There are many types of fat in the foods we eat; some are good and some are bad. There are two main types of fat: saturated and unsaturated.

Fatty acids are basically the building blocks that make up the different types of fats. Both saturated and unsaturated fats are made up of fatty acids. The difference between the two and the way they act differently in your body comes down to a molecular difference. The way the fatty acids are combined into different shapes decides whether the fat is unsaturated or saturated.

Saturated fatty acids are considered to be “bad” fats. These are the types of fats that are found in chips, greasy meats, and dairy products. Saturated fats are typically animal-derived fats such as butter and lard. Saturated fats are most commonly linked with high cholesterol and heart disease.

Unsaturated fatty acids are considered to be “good” fats. These fats are most commonly derived from plants such as vegetables and nuts. Olive oils, avocados and peanut oils all contain unsaturated fats. These types of fats can lower cholesterol and contribute to a healthier diet.

Unsaturated fats are more complex than saturated fats, and come in many forms.

Monounsaturated fats, for example, are the most preferable type of fats. These are the fats that are most typically responsible for lowering bad cholesterol and also maintaining good cholesterol. Monounsaturated fats are found in avocados, olives and olive oil, canola oils, and nuts.

Polyunsaturated fats are also mostly good for you. They have been linked to lowering bad cholesterol, but can also lower the good cholesterol in your body when too much is consumed. Polyunsaturated fats are found in corn, sesame, and soybean oils.

Fats are important to a healthy diet and lifestyle. While you do want to stay away from unhealthy saturated fats, you should not cut all fats out of your diet. The types of fats that you consume are extremely important. Consuming a fair amount of monounsaturated fats, such as olive oil and avocados, can be an important addition to your healthy lifestyle.