Vitamin D and your health

During the winter season most of us will leave our homes before sunrise and it is dusk when we return. That leaves little time for us to be outdoors in the sunshine to obtain a natural supply of vitamin D. According to a new study released over 6 million or 1 in 5 American children may not be getting enough Vitamin D. This nutrient helps the body maintain a healthy calcium level, enhance immunity and prevent osteoporosis.


The November issue of Pediatrics published the study examining the blood levels of 5,000 children ages 1 to 11 years that represented the country’s population. They found that 20 percent tested below optimal levels. Humans obtain vitamin D primarily through sunshine, but low levels of light from November to March and the increased use of sunscreen have experts concerned. The study recommends that children are given a multi-vitamin that should include 400 IU of vitamin D as a supplement during the winter months.

Increasing your sun exposure for even 10 to 15 minutes a day can improve vitamin D deficiency. You can also adjust your diet to include more vitamin D foods such as beef, sardines, herring and salmon. There are also enriched vitamin D foods such as milk, bread and breakfast cereals. These recommendations apply to both children and adults so we can all have healthy bones and bodies.

Clear out the 'muck' in 2012

After storing the holiday decorations for another year, you may have promised yourself to clean out the clutter in your basements, attics, closets and home offices. If you are a recovering “clutter bug” and have difficulty determining what items you should keep or toss you might want to read the advice of this expert. Author Kathi Burns CPO wrote How to Master Your Muck! Get Organized, Add Space to Your Life, Live Your Purpose! She defines muck as “anything that keeps you limited, unproductive, unsuccessful or unfulfilled.”


Simplify your life


Author Ciji Ware of Rightsizing Your Life: Simplifying Your Surroundings While Keeping What Matters Most wants us to follow the 80/20 rule. She states that you can safely let go of 80 percent of the papers that you’ve kept over the years. You can often find what information you need more quickly on the internet. It is faster and doesn’t create any clutter. Both authors believe it’s not just about clearing out the clutter but clarifying your life. Muck has been known to assault the human spirit by stealing your energy and creativity. It can clutter your home and office as well as your mind and your life. Growth requires space in your mind, body and spirit. Muck or clutter can hinder that growth.


Today workers in the United States spend six weeks a year looking for important documents. Employees waste 55 minutes daily looking for lost office supplies. Staff members can send and receive over 190 emails daily. Determine what muck you need to remove from your life. Small changes can energize you and bring clarity to your life. You will feel that your life is more manageable and your surroundings will reflect more of the individual that you are. Remove the muck from your life for a new perspective on life.

Persevere with your resolutions

A New Year’s resolution is a ritual of hope that can provide us with the opportunity to evaluate progress with our life goals or personal growth. Unfortunately, many of us will try to begin a resolution on January 1st when we are still eating unhealthy and are transitioning back into our regular routine. Eighty percent of people who try and begin their resolution on January 1st will fail to follow through with it by January 31st. If the resolution is focused on health and fitness goals, 90% will have quit by January 15th.

Persevere

Change involves sacrifice, motivation and willpower. Don’t focus on your past failures in 2011. That can overwhelm your thoughts with the negativity of debt accrued, pounds that were gained or relationships that failed. Begin by reviewing the positive aspects of your life. Think about things that you are proud of, what you are grateful for and how you have helped others in your life.

Start your resolution with small significant changes and build on each small success you experience. Set a goal to have a new experience every month this year. It can be as simple as going to a new restaurant each month, reading a book, taking a class or volunteering for a charity. Success with a simple goal will help to build confidence with a more challenging one. Reward yourself for each success. It doesn’t matter how long it takes for you to reach your goal as long as you continue to make progress.

Be fearless

Face your fears in 2012. You will become whatever your choices are, so be fearless this year. Each day you will get closer to obtaining your goal and when you begin to waiver on your resolution use your support system to help you persevere. “You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face.” Eleanor Roosevelt

New Year reflection

January 1st is quickly approaching and you have probably been contemplating what resolution you might want to attempt this year. Some of the more popular goals are to lose weight, stop smoking, find a better job, exercise, or make time to eat better. Whatever resolution you choose, seeing yourself as you want to be is the key to personal growth in 2012.

Commitment

A study by the American Medical Association found that one in five people will turn their New Year commitment into action. The rest will have good intentions but stop working on their resolution in a few weeks. “Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” Carl Bard
First, reflect on this year’s experiences. What did you learn from them? How did you apply this knowledge to create a better life for yourself? Then contemplate what you envision for yourself in the New Year and what steps you need to take to get there.

Persevere

This year give yourself the gift of love and acceptance. Believe in yourself. You are not a quitter. You are a strong, capable and resilient person. Persevere and you will attain your goal. Write your goals and intentions down. Read them aloud daily and visualize your success. Talk about the positive that is in your life and be grateful. Take a class, read a book, and save the money to take that trip. Put your family first. Try to understand each other more and forgive the things that keep peace from entering your life. Be kind instead of right. Have more fun and enjoy the journey of possibilities that the New Year can bring to your life.

Spending the holiday with grandparents

Grandparents make every holiday gathering special. Whether you are traveling to your grandparent’s home or they are coming to yours, there is a heightened anticipation to the arrival. Grandparents are known to cook homemade traditional foods and buy or create those exceptional gifts that make each holiday memorable.

Grandparents come in all shapes and sizes with special nicknames that are endearing. If you are unable to spend time with your grandparents this Christmas there are several things you can do to remain close whether you live near or far. Tape your children reading their favorite story and have them explain why they love that story. Mail the recording and enclose a family photo for them to enjoy. Create a scrapbook of the activities your children have done this year and include stories or poems that they have written. Include the current activities and interests that your children enjoy doing so that grandparents who live far away can stay connected as the children grow and develop.

If your grandparents are able to visit this holiday plan an extraordinary outing that everyone will enjoy together. There are holiday parades to attend, outdoor decorations to view, ice skating with hot chocolate or try breakfast with Santa. Spending time with your grandparents can be a rewarding experience. Even though presents are important to some, the best gift to receive this holiday season can be the attention, love and presence of your grandparents.

Helping others during the holiday season

During this time of year the needs of other people are highly publicized on the news. It lets the general public know that there are many families in the community that need our assistance to survive the winter and holiday season. Volunteering your family through your church, school or non-profit organization is a wonderful way to have your family look outside of themselves. Families that volunteer together learn how to work as a team as they share the spirit of caring and giving to others. It can also help families to develop better interpersonal communication skills within their family system which strengthens relationships.

The Independent Sector study (1996) reports that children who volunteer do better in school, feel more positive about themselves, and avoid risky behaviors like drugs and alcohol. It can help them develop career goals, learn how to respect others and understand people who are different. Children that have participated in service activities are more likely to vote, have a positive work ethic, and live a socially responsible life. Helping others less fortunate this holiday season can make a difference in your community. It can also make a lifelong impression on your children and family as you work together to help make your community a better place to live.

Blending holiday traditions

The United States is referred to as the “melting pot” nation where all immigrants and their traditions have blended over the centuries. Traditions that your family looks forward to each holiday are originally from different cultures around the world. The Christmas carols we sing are from England. The tradition of decorating the tree is from Germany and St. Nicholas originated in Scandinavia. The Netherlands expanded on the myth to have St. Nicolas or Santa Claus fill the stockings hanging over the fireplace. The United States extended the story adding the sleigh and eight tiny reindeer.

Finding the compromise

Determining how to celebrate the holidays for divorced or blended families can become difficult with schedule conflicts and trying to combine the traditions that were important to their nuclear family. There are many solutions to the problem if everyone is willing to compromise and experience new traditions. Communicate with non-custodial parents to make sure the children are present for the festivities that are important to them. Try to be flexible and alternate the schedules when possible. Discuss how change can be a positive event when blending your favorite traditions.

Blending family traditions can be a challenging but rewarding experience. When all the changes become overwhelming, try to focus on the reason for the Christmas season. You are not competing with each other but explaining the importance of how your family customs are celebrated. Traditions are about building special memories so that one day your family rituals will be passed on to future generations. Acceptance and acknowledging what is really important to the special people in your life will create the holiday you will all want to remember.