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For some mothers, making sure your children eat nutritious meals is a daily battle. One child may prefer only fried chicken, while another may be a bit more adventurous, but won’t touch any fruits or vegetables. Sometimes you may feel that it would be easier to let them eat whatever they want, just to avoid all the stress and hassle.

The good news is despite the fact your children are constantly besieged by ads promoting fast foods, junk foods, sweets and carbonated drinks, you have a greater influence on their eating habits than the media does.

Numerous studies have confirmed that parents do affect how their children feel about food. Here’s a few advice you can follow to lead your children in the right direction.

Lead by example

Research has found that when parents eat more fruits and vegetables, their children will follow suit. The opposite is also true - if parents don’t eat a lot of fresh produce, but they pressure their children to eat it, the children are less likely to comply. The conclusion: healthy eating rubs of on your children, so you don’t have to be a food bully.

Keep healthy food in sight

Keep less-than-healthy foods out of reach on high cabinets . Arrange your home so that high-calorie foods cannot be seen and healthier foods are more visible. This health-based food storage approach lets your cupboard enforce the house food rules for you, helping to make snack time less of a problem. (more…)

Thanks to Hubschenhosen for the photo. 

Let’s be honest, we all want to either lose or at least maintain our current weight.  The question is: how do we do it in a way that’s lifestyle friendly and healthy?  First, you need to make a commitment to yourself.  This commitment is more psychological than anything else.  In other words, say to yourself, “This is what I’m going to do, this is how I’m going to do it, and I’m not going to give up!” 

Secondly, follow these helpful tips.

1.    User smaller plates when available. 

2.    Eat slowly.  Take about 20 minutes per meal. 

3.    Remember PORTION SIZE does count. 

4.    Try to implement one healthy dish into your dinner routine.  After a month of integrating this new meal, you’ll be prepared to add another one.

Lastly, follow the E.X.E.R.C.I.S.E. Principle to guide you in maintaining your weight in a healthy manner.   

E-Eat: Don’t skip meals. Prepare for those busy days by keeping some healthy snacks around. 

X-Xtra: Avoid eating extras that you really don’t want or have room for.  Save those extra calories for those foods that really hit your taste buds 

E-Exercise: Don’t compromise on your workouts during the holiday season.  If possible increase your activity to burn off those excess calories you will be consuming. 

R-Relax: For all of us, balancing life, work, and family can be very stressful at times.  Be sure you take the time to relax and possibly avoid emotional over-eating. (more…)

I am currently enrolled in Ashworth University’s Medical Billing program. I am pleased with the content that is covered and the program offers so much more than a local or community college. However; I would like to see the Medical Billing program go into more detail about insurance programs like Etna and Cigna.  

I would also love to see the school develop a Bachelor’s degree in Human Resource Management. If Ashworth would offer an Associate, Bachelor’s, and Master’s degree in this field, I would sign up for the program in a heartbeat. If a school has an opportunity for you to receive an Associate degree—then you should be able to continue on with that same school to obtain your higher degrees.  

Additionally, I think it would be great if the school offered medical coding and an online internship that allows you to apply the knowledge you have learned to gain “virtual” hands on experience. The best thing I like about Ashworth is that it is affordable and you can pay as you go. There is always room for improvement, but overall, I am very pleased with my experience with Ashworth University and would recommend this school to anyone.

Crystal
Medical Billing Program Student
Ashworth University School of Health Care

These days, with an estimated 60% of the US population being overweight, it seems as if everyone is trying to lose weight. When I ask my friends about strategies for shedding pounds and healthy living, most of them say, “I don’t eat bread, sugar, rice, or pasta. I’m cutting back on the carbs.”   

Weight loss occurs when you consume fewer calories than what you burn off during the day. So should you cut out carbs to lose weight? Hmmm…It depends on which dietary sources of carbohydrates you eat. Carbohydrates are your body’s main source of energy so trying to cut them out completely is unhealthy. Carbohydrates are found in grains, fruit, vegetables, most dairy products, and sugary desserts. Most foods that are good for you contain carbohydrates and are fundamental to a healthy diet.  

So what carbohydrates should you take out of your diet? Cut carbohydrates that add extra calories with little or no nutritional value.  These include candy, soda, sugary desserts, and fruit drinks. Drinks that contain 100% juice have some nutritive value. Fruit drinks that are made with mostly sugar and water, such as Kool-Aid or Hawaiian Punch contain little nutritional value and add empty calories that should be avoided if you’re trying to lose weight.  

So go ahead, eat your whole grain bread, brown rice, and whole wheat pasta without guilt! Most foods that contain carbohydrates are important sources of vitamins, minerals, and fiber. Carbohydrates do not make you gain weight. Overeating and lack of exercise does.

Carla Hardy MS, CSCS
Fitness and Exercise Instructor
Ashworth University