Making “Back-To-School” Time Healthy
By Laura Halfpenny

It’s back to school time! Schedules will fill up with after school sports, games, lessons and other extracurricular activities. Being constantly on the go presents many challenges, one of which is proper nutrition.

Many families bring along a cooler filled with energy drinks, sandwiches and other quick, pre-bagged dry snacks. But what most don’t realize is that those handy snacks and energy drinks are void of the nutrition active bodies need and demand.

For example, here is what a typical snack cooler might contain:

• Boxed juice concentrate with added vitamin C, water, high fructose corn syrup and in many cases artificial flavorings (I call these the “juice imposters”)

• Cans of soda

• Bagged processed chips with preservative names you can’t pronounce

• Granola bars, breakfast cereal bars, candy bars, cookies

• Sports drinks

One pitfall with eating these foods as snacks is that many children find themselves full and not wanting to eat a proper dinner. Mom and Dad might require their children to “eat at least one bite” of everything on their plate but is that enough? What does the body do with all that junk they gorged on earlier? Do cranky kids, headaches or hyperactivity ring a bell?

With a little planning and creativity a family can provide healthy snacks that are not only convenient but nutritious. One rule of thumb to keep in mind is that eating raw snacks is best.

For example, you might pack your cooler with the following:

• Organic bananas, strawberries, grapes, etc.

• Apple slices with honey or all-natural organic peanut butter for dipping (re-using yogurt containers are perfect for this).

• Make your own nut mix of almonds, cashews, pine nuts, a handful of oats, etc. And you can punch up the flavor with a little dried herb seasoning. (Bag them in sandwich baggies so each person can have their own little sack.)

• Celery sticks with peanut butter and raisins (those famous “ants on a log”).

• Raw broccoli, cauliflower, carrot sticks with a quick dip made ahead of time made of organic, low-fat sour cream mixed with fresh herb seasoning such as finely diced onion and garlic, cilantro, parsley or basil. (Not dried soup mixes.)

• Organic, free-range, lean meat sandwiches on multi-grained bread with lettuce, cucumbers, etc.

• Purified or fresh spring water.
  

Of course, this is not a complete list, but as you can see it doesn’t take much to put together a wholesome snack cooler.

Eating natural foods will not only satisfy the energy and nutrition demands of an active body but will also teach the body to want more of these good things! This cannot be valued highly enough. Eating natural foods with fresh spring water instead of caffeine-pumped energy drinks and a granola bar will keep the active body healthy, strong and fit. And it will help avoid that energy slump later on.

Science has proven that children and teens with the lowest intake of fruit and, consequently, low vitamin C, have weaker lungs when compared to others. Young people that take in less vitamin E, found in vegetable oils and nuts, are more likely to have asthma. For those in high energy, high impact activities it is very important to keep lung capacity optimal. Adding one or two extra servings daily of these important foods can make all the difference. And these foods should be found not just in the snack cooler, but at the table as well. These foods can be used everyday for better performance and endurance…not to mention better general health with less colds, flu, etc.

For active kids, what they eat is only part of the story. When they eat can also play a lot into performance and endurance. For example, eating oily, greasy fast foods such as burgers, fries, chips, or pizza before a performance of any kind can take up to three hours to digest. It’s much easier for the body to digest (and therefore, use!) foods such as fresh fruits, veggies, yogurt, nuts and seeds that will not bog the body down and which can actually increase energy levels.

And then there’s water. Always keep filtered or spring water handy. Dehydration can take place quickly and is very dangerous. It’s best to avoid sodas, energy drinks and other high-sugar drinks because the high sugar content can cause stomach cramps and nausea during strenuous game activity, and may later lead to a host of other ailments such as hyperactivity, anxiety and lowered immune functioning. Energy drinks, which have become quite popular today, are a special concern. These drinks actually hinder the body’s ability to stay hydrated, as they often contain large quantities of caffeine, which has a diuretic effect.

The human body is about 70% water. Two-thirds of the water resides inside the cells, (intracellular fluid) and about one-third resides outside of the cells (extracellular fluid). The body works constantly to make sure that the intracellular and extracellular fluids have the same amount of electrolyte concentration – this is a very important component of homeostasis, your body's inner balance.

When salt is added to the extracellular fluid it causes water to move between the intracellular and extracellular areas allowing the body to become properly hydrated. This is why athletes, for example, take salt pills or drink “sports drinks” during workouts. Sports drinks are simply salt water or other electrolyte solutions, mixed with artificial colorings, artificial flavorings, artificial sweeteners and chemical preservatives.

A simple and healthier way to help your athlete in staying hydrated is simply to add a small amount of pure sea salt to a bottle of water. This is both inexpensive and safer, as it won’t contain the additives, colorings and preservatives commonly found in sports drinks.

With just a little planning, creativity, and effort, you can promote good health in your school-bound children, even with their busy and active lifestyles. They won’t need to fill up with non-nutritious snack foods and drinks that only slow them down, make them cranky, and compromise their health in the long run. Rather, by giving them the foods their bodies really need to stay optimally healthy, you’ll not only be ensuring their wellbeing today, but in many years to come.

Book Review
The Metabolic Syndrome Program:
How to Lose Weight, Beat Heart Disease,
Stop Insulin Resistance and More
By Karlene Karst, RD

Everyone knows that ours is a convenience-driven culture. Adults grab meal replacement shakes or bars on their way to work, kids are wheeled repeatedly through fast-food drive-throughs, and even family meals at home tend to be either microwaved or “5-minute meals” that are meant to save you time so you can do “all those other things” that require your attention. We’re busier and arguably more productive, and one of the costs has been our health. While Karst’s book The Metabolic Syndrome Program isn’t specifically about the dangers of modern living, it is about the dangers of the modern lifestyle, especially today’s typical diet.

“If you have a family history of diabetes; if you take medication to control your blood pressure, cholesterol, or triglycerides; if you are overweight and have difficulty losing weight – combined with the insulin resistance risk factors – then you most certainly have metabolic syndrome.” (Page 13)

A full 25% of all American adults have Metabolic Syndrome…and may not even know it! Metabolic Syndrome – also known as “Syndrome X” or “MSX” – describes a constellation of conditions including high body mass index, high blood pressure, high cholesterol and insulin resistance. Taken together, these constitute the number one risk factor for heart disease today. Fortunately, Metabolic Syndrome is entirely treatable with natural approaches. And this is where Karst’s book comes in.

“The prevalence of metabolic syndrome will increase as the population continues to age and become more obese. Some experts predict that at least half of persons older than 60 would meet the criteria for this syndrome.” (Page 7)

The Metabolic Syndrome Program gives the reader a wealth of information including facts about the syndrome, its related risk factors and impact on overall health. Karst also explores the role of nutrition in combating MSX, detailed information on natural supplements that can make a difference, and recipes and meal plans that incorporate immediate lifestyle changes required to turn MSX around.

For the “average” person in North America – nutritionally starving, under-exercised and pumped full of sugar – The Metabolic Syndrome Program will be quite an eye-opener. Fortunately, for every blood-pressure raising statistic, Karst also gives helpful, pinpointed advice. Indeed, dietary suggestions, supplement recommendations and lifestyle changes make up a full half of the book, making it as much a tool for daily use as an informational reference.

If you or someone you love is struggling with Metabolic Syndrome (and at least 25% of us are!), this book may be the very thing you need to help make some important, life-saving changes.

_______________________________

Karlene Karst, BSc, RD, is a leading health specialist in nutrition and natural medicine and is dedicated to improving the health of society by sharing her knowledge. Karlene holds a BSc in Nutrition from the University of Saskatchewan, and is a registered dietitian. She writes for health and nutrition publications and appears on radio and television shows across North America. Karlene is co-author of the national best-seller, Healthy Fats for Life.

Ryan N. Harrison, MA is a Holistic Health Practitioner in private practice (http://www.BeWholeBeWell.com).

GCNM Graduate Profile
DeLanda Licata, NC

I first became interested in holistic health about ten years ago. Over a two-year period I saw numerous physicians who were never able to give me a diagnosis for the constant digestion and stomach problems I was having. They told me everything looked fine and to get more exercise. I’m 5 foot 5 and weigh 115 pounds. Exercise was not what I needed! Frustrated and in tears, I left the doctor’s office and went to Whole Foods to buy groceries. As I was shopping I started looking through several health books which I’d never really paid attention to before. One in particular caught my eye: Prescription for Nutritional Healing. I bought the book and started to read it that night. It was the first time I had heard of acidophilus and friendly bacteria living in my body! Well, since I had taken numerous courses of antibiotics, as the book described, I immediately went back to the store and bought a bottle of acidophilus. A month later I felt much better and the majority of my stomach pain was gone. I promised myself I would always start with natural medicine before consulting western medicine again!

Over the next several years I started to read more and more about holistic health and natural cures. If someone mentioned they had a health problem I immediately consulted my books and told them what I found. Then a friend, who is a registered dietician, called me and asked if there was anything holistic she could do for depression. After talking to her, I recommended she start supplementing with a mega B-Complex and one to two tablespoons of Omega 3’s. (I was shocked to learn RD’s believe you can get everything you need from the food you eat and supplements aren’t necessary!) About a month later she told me it was the best she had felt in years and couldn’t believe something as simple as vitamins and oil was all she needed. After that conversation I knew if I could help someone who had a master’s degree in nutrition, I had found my calling.

I started researching courses on holistic health and requested information from several schools. I was very impressed with the professionalism and patience the staff of GCNM showed in answering my questions. I also liked that they offer three certification programs and each could be completed independently. When they told me they were in the process of getting approval to offer a Bachelor of Science in Holistic Health (which is actually now available), there was no doubt it was the most advanced and thorough school I had found. I decided GCNM was the best choice.

While taking the NC course, I found the instructors to be responsive in answering questions on the forum and knowledgeable in the latest information. The Online Student Forum is an excellent way to broaden your scope of information in every area of holistic health. It’s amazing how much you learn just from other articles or books the other students quote in their postings. The course materials are thorough in covering each topic and the videos and books are all helpful. It’s so convenient being able to study at your own pace and whenever works best for your schedule.

I plan to use my NC training to specialize in nutrition for families with a special focus on pregnancy and early childhood. I will also be offering nutrition counseling as a volunteer for two local charities in my neighborhood. I’ve already started the Holistic Health Practitioner (HHP) program and expect to continue with the Bachelor of Science in Holistic Health.

GCNM has prepared me with a wealth of information and I feel confident I can offer nutrition counseling to anyone in any circumstance.

__________________________________

[You can learn more about the Global College of Natural Medicine by logging on at www.GCNM.com, where you will find details on the school, its programs, tuition, and contact information.]

Motivational Tips
Clear the Clutter:
How to Boost Your Productivity at Your Desk  
By Neen James

The paperless desk. Remove all paperwork from your desk: establish files for your projects; reference folders for information you need to access regularly; a reading file for articles, reports, journals and FYI documents; and a daily-file for administrative, miscellaneous and day-specific tasks, and keep these on shelves or in drawers.

The only thing on your desk at any point in time should be information relating to the task or project you are currently working on. Before you move on to the next task or project, file your paperwork and ensure you only have items relating to the new task on your desk.

Out of sight, out of mind. Remove your in-tray from your desk or get rid of it all together if you can! Keep it out of sight so the contents don’t distract you and so that people don’t drop new items into it without you noticing.

Having an overflowing in-tray in front of you can make you feel guilty and tempt you to get distracted from the task at hand. Educate your colleagues to leave documents for you on your desk, where you will see and either action or file them as they arrive, rather than having them get lost in your in-tray.

Stationery drawer. Keep stationery in cupboards or drawers rather than on your desk. Get rid of all the clutter and keep your desk clear for essential items relating to the current piece of work you are doing.

Set up a comfort zone. Take the time to set up your PC, monitor, phone, chair and other vital tools properly. Make sure they are within easy reach and positioned for comfortable use.

Inspire yourself. Surround yourself with positive images. Keep a photo or phrase that motivates you in view to remind you of, and motivate you toward continually striving for your goals. It could be a holiday destination you want to visit, a photo of your family or a quote that inspires you.

Shut down. Take ten minutes to clear your desk at the end of every day: wash your coffee cup, empty your water bottle, put away pens and note pads, file documents and lock away confidential information. Leave each day with a clear desk and start each new day afresh.
___________________________________

Neen is a Global Productivity Expert: by looking at how they spend their time and energy and where they focus their attention, Neen helps people to rocket-charge their productivity and performance. A dynamic speaker, author and corporate trainer, Neen demonstrates how boosting your productivity can help you achieve amazing things. With her unique voice, sense of fun and uncommon common-sense, Neen delivers a powerful lesson in productivity. Subscribe to Neen’s free monthly ezine at http://neenjames.com

From http://www.selfgrowth.com; © 2007 Stephanie Ward; Life & Business Coach Stephanie Ward helps business owners set their profits on fire! Grab your FREE copy of the special report “7 Steps to Attract More Clients in Less Time” plus monthly business building tips, at: http://www.fireflycoaching.com.