Beautiful blessed Fall! This is a picture of our family in Indiana with our 2 "adopted" (sponsored) Kenyan children, Cynthia and Consolata. We began sponsoring them in early 2009 through CMF International (Christian Mission Fellowship International, http://www.cmfhopepartnership.org/). Our church, Trader's Point Christian Church, partners with other churches and CMF food, shelter, education, and God's teaching to the Bondini slum in Nairobi, Kenya. We sponsor them monthly financially and pray for them continually (and may get to meet them someday on a mission trip to Kenya). With Christmas quickly approaching, please plan and teach your children to give as Christ teaches us to give - consider sponsoring one of God's so needy and special children, along with gifting your time and talents to your church and local helping organizations (like Wheeler Mission, Salvation Army, Lebanon's Caring Center, and so many more). My nine year old Annika started thinking about her Christmas list in the car today on the way home from her soccer game. I discussed with her that we first need to think and plan about how we will serve and give back as our Christmas gift!
This blog I will discuss vegetarian diets, how to beat 5 common exercise excuses, and romance killers in your marriage. Next blog I look forward to seeing and hearing about Eric's new Snap Fitness gym!*** Also, please fax to me at my office any good legume recipes you have so I can include in an upcoming blog (fax 621-1680)-Thanks!!!
Vegetarian Diets - for Adults and Children
Vegetarian diets vary according to the degree of avoidance of foods of animal origin. In the strictest definition, a vegetarian diet (or vegan diet) would only consist of grains, fruits, vegetables, legumes, and nuts. The less restrictive vegetarian diets are: semivegetarian (just do not eat red meat but occasionally eat chicken and fish), lactoovovegetarian (eggs=ovo and dairy=lacto are consumed, but no meat), lactovegetarian (milk and milk products are consumed, but no eggs or meat), and macrobiotic (whole grains are emphasized and animal foods are limited to white meat or white-meat fish once or twice a week). A vegetarian diet is associated with lower risks of obesity, diabetes, coronary heart disease, and high blood pressure.
***I have been doing a lot of reading and research into diet and nutrition. I feel the most reasonably accomplished diet is semivegetarian - focusing on healthy vegetables and fruits (AT LEAST 5 servings/day made the priority), healthy whole grains (much less wheat/gluten), much more legumes and less meat (organic if at all possible), some organic dairy products, and 1/2 body weight in ounces of water/day. Dr. Neal Barnard has 2 excellent books, "Foods For Life" and "Foods That Fight Pain".
Growth in Vegetarian Children
With adequate meal planning and dietary variety, vegetarian children grow in the normal range and are generally leaner. However attention to the mentioned nutritional considerations below are a must, especially during periods of growth. Also, if an adolescent suddenly decides to become vegetarian, they need to be watched for development of an eating disorder (like anorexia or bulimia).
Nutritional Considerations
Energy - A plant-based diet has a high fiber and low caloric content which can provide a sense of fullness before an adequate amount of energy is ingested. This is very good for needed weight loss, but in growing children needs to be addressed with meals and snacks.
Omega-3 Fatty Acids - Vegetarian diets have plenty omega-6 fatty acids, but not omega-3 fatty acids (EPA and DHA), which are important for cardiovascular and joint health and brain development. If a vegetarian does not eat oily fish, then they need more foods with extra omega-3 fatty acids, like flaxseed, walnuts, canola oil, and soy.
Protein - Protein quality is determined by its amino acid composition. Animal food has all 9 essential amino acids, but plant-based foods are incomplete and don't have all 9. The addition of milk or eggs or soy can make up for this in a vegetarian diet, or eating complementary foods (like grains and legumes).
Iron - Iron from meat is better absorbed than iron in vegetables. Coffee and tea decrease iron absorption, and vitamin C increases it. Good sources of iron are fortified breads and cereals, legumes, green leafy vegetables, dried fruits, and soy products. Children who have rapid growth rates need increased iron, and if vegetarian should take an iron supplement.
Zinc - The zinc in plants is not as well absorbed as the zinc in meat and dairy. The best plant based sources are whole grains, legumes, wheat germ, and nuts. Children should take a well absorbed multivitamin with zinc, and children and adults can take a free zinc taste test in my office to assess their zinc needs.
Calcium - Adequate calcium throughout our lives is important to maintain healthy strong bones. Children over age 8 and adults (especially women) should consume 1300mg of calcium/day. Milk and dairy have the most calcium, along with fortified foods (soy milk and cheese and tofu, and fortified cereals and drinks), kale, mustard and turnip greens, broccoli, and dried figs. The best absorbed calcium supplement is calcium citrate (Citracal w D is one).
Vitamin D - We are increasingly aware of the vital need of our bones and immune system and bodies for adequate Vitamin D. Few foods contain vitamin D, except those fortified with it and fatty fish (salmon, sardines, tuna, mackerel). Sun exposure (without sunblock) to our hands, arms and face helps us manufacture and maintain our Vitamin D (fair-skinned need 15 minutes at least twice a week and dark-skinned 30 minutes at least 3 times/week). Most children and adults require a Vitamin D supplement, especially in our Indiana winters.
Vitamin B12 - Vitamin B12 is only found in animal based foods (meat, fish, eggs, dairy). Some foods are supplemented with B12, but vegen vegetarians should take a Vitamin B 12 supplement containing 6-9mcg/day (a well absorbed B12 supplement has cyanocobalamin as the active form).
Eric's Tips - will be back next blog!
Beat 5 Exercise Excuses - adapted from sparkpeople.com
Everyone has the same 24 hours each day, and you get the choice in what you prioritize. Exercise has to be one of your top priorities to get it done, just like taking a shower or brushing your teeth.
Excuse #1 - Too Tired
Actually even just a 10 minute walk boosts your energy for two hours, and a morning workout (not coffee!) can make you more awake and energized all day. Regular exercise helps you sleep better and helps regulate your sleep/wake cycles.
Excuse #2 - No Time
There are many things that waste your time during the day - like watching TV, surfing the Internet, and accepting phone calls from people you really don't want to talk to. Eliminate some of these and EXERCISE! You also can take your gym shoes and walk fast at lunchtime, or do the stairs at work for 10 - 15 minutes, or get up an hour earlier and work out, or tape your favorite TV show and watch while you do your treadmill or exercise bike.
Excuse #3 - No $ for gym membership or home equipment
Many gyms have a bare bones membership, or use Eric's Tips and sparkpeople.com, or borrow DVDs from your library. Jumping jacks, running in place, push ups, sit ups/crunches, lunges, and dancing can all be done in your home for no money!
Excuse #4 - Embarrassed by appearance
Buy a well fitting pair of yoga pants and T-shirt and sign up for a class designed for overweight people. Chances are that no one is really paying attention to you, and everyone has to start somewhere!
Excuse #5 - Too Down and Depressed
Exercise actually improves your mood by boosting your brain serotonin levels, and a Harvard study found that after 12 weeks of weight training, almost 90% of seriously depressed people no longer met the criteria for clinical depression. Being down can result from stress, and exercise is a proven way to relax and lower your stress cortisol (which also leads to the accumulation of abdominal fat).
We are all busy, and this makes us especially need to examine and properly choose how we want to spend our time each day. Avoiding exercise is telling ourselves and our children that our physical and mental health is not as important as TV, talking on the phone, or excessive out of control over-commitments... Stop making excuses - you can do it!
Family & Faith
Marriage - Romance Killers, from "The Book of Romance" by Tommy Nelson
1. Sin - Sin and harsh actions makes romance die.
2. Age - We must always focus on the inner beauty of our spouse, ourselves, and others. Outer beauty always ages. Focusing and reminding ourselves to gaze into the depths of our beloveds soul will make us more attracted and romantic. My husband Bruce repeatedly tells me he loves my wrinkles and the real me and beauty without any makeup. This gives me great inner freedom and tremendous feelings of love and value.
3. Forgetfulness - Romance dies when we forget how valuable and precious our spouse is to us and take each other for granted.
4. Laziness - Couple get too busy and over committed to spend the time to "love, honor, and cherish" and keep the romance alive. By design, intention, and discipline, love must be shown, honor expressed, and cherish displayed in attitude. Take the time and effort and thought continue to date each other and do things like write each other love notes, plan a special date, sit and hold hands, bring home flowers or a special gift, fix a special meal or dish, and so much more!
Don't let these 4 things descend upon and ruin your romance and marriage. "Discipline yourself for the purpose of godliness." 1 Tim. 4:7 Choose to be absolutely faithful to your spouse, choose to focus on inner beauty, choose to admire your spouse, and choose to make the daily effort to show your spouse how much you love, honor, and cherish them!.. You can do it, because as Christians we must always each day and moment remember that Christ dwells in us, and "We can do all things through Christ who strengthens us!" Phil.4:13
With my prayers and love and hugs,
Dr. Lisa
