Small Moments With Your Children Make a Big Difference
Studies confirm that fathers play a central role in their children’s lives
There are about 74 million children in America today. If you’re a parent, here’s something you should know:
Involved fathers—whether they live with their kids or not—can help their children lead happier, healthier and more successful lives. Children who feel close to their fathers are two times more likely to go to college or find a job after high school, 80 percent less likely to end up in jail and 50 percent less likely to experience depression. The small moments kids enjoy spending with their fathers can make a big difference in their lives. If you’re like most fathers, you’re already doing what you can to be a great dad. Here’s a look at five easy ways to keep it up.
What You Can Do
- Spend time with your children.
- Be a positive role model.
- Send a text to stay connected when far away.
- Read to your children.
- Remember #DadJokesRule!
Over decades there has been a massive growth in fatherhood involvement. Fathers now spend nearly triple the amount of time with their children than fathers did in the 1960s.
What Dads are Already Doing
Recent research suggests fathers are already very involved:
- 90% consider the role of dad is to be rewarding every day.
- 78% talked to their child’s teacher about progress in school.
- 61% have attended a PTA or other school meetings.
- Over half have helped with a class trip, special project or activity.
- Over a third of fathers have helped with coaching their children’s sports teams.
Even though fathers are largely more involved than in previous generations, dads today still want to be more engaged. Half say they don’t spend enough time with their kids and want to do a better job at parenting.
To help more fathers understand the importance of their role in their children’s lives, the U.S. Department of Health and Human Services’ Administration for Children and Families, the National Responsible Fatherhood Clearinghouse and the Ad Council have partnered on a national Responsible Fatherhood Campaign.
“All dads should be supported and celebrated for their efforts on Father’s Day and year-round because we know how the story ends for the kids whose fathers show up for them consistently—these children and families thrive,” says Kenneth Braswell the Director of National Responsible Fatherhood Clearinghouse and Fathers Incorporated.
The campaign drives to Fatherhood.gov a free resource that offers information, tools and more. Dads can visit the website for ideas to get involved and stay involved in their children’s lives. Other resources include activity suggestions, homework help, online games and a long list of dad jokes! No matter how busy you may be, make time for your children. It only takes a moment to make a moment.
Learn More. For helpful tips, tools, information, jokes, and resources, visit www.fatherhood.gov.
Making memories on Father’s Day
Father’s Day is a holiday of honoring fathers and celebrating fatherhood. We usually show our appreciation by giving gifts to our fathers. Then you’ll notice that your dad’s closet is overflowing with ties. He is ahead of two wallets and has enough shaving lotion and men’s colognes to last him the rest of his life.
So, what to do for Father’s Day? What would you do when your father seems to have everything? That special day can be made a memorable one with a little creative thought. What makes your dad his happiest?
Here are some tips you can do on Father’s Day:
- Take him to his favorite restaurant and slip a gift card for that special place or another purpose, into his Father’s Day card.
- Be a slave for a day. Mow the lawn. Wash his car. Cook him a lavish meal and wait on him hand and foot.
- Most men have a hobby or multiple hobbies. If he likes to garden, get your hands dirty and help him weed the produce patch. If he likes photography, plan a special scenic day trip with you driving, so he can be photographically creative.
- Does he enjoy finer tastes in life? Some specialty liquor stores have sample-size bottles of single malt scotches or glass-size bottles of wines. Accompany these gifts with food items that act as pallet cleansers for the tastings.
- Brew him a pot of his favorite coffee, make him breakfast, and prepare a basket full of sample coffees for him to try later. Baskets are always a good choice. You can put one together from various items, like books for reading, CDs, DVDs, or foods he likes but doesn’t usually buy for himself.
Remember, whatever the gift, it’s the thought that counts.
“Every gift which is given, even though it be small, is in reality great, if it is given with affection.”
Happy Father’s Day!!
Should Different Diet matter for weight management? Men and women generally train in the same way when it comes to strength training. If you think about it, how many different ways are there to lift weights? Not many. So if men and women strength training routines are the same, do their diets have to be that much different?
Yes, and here’s why:
Many females also lift weights and do a lot of cardio training as part of their exercise routine. All of those for an effort to lose body fat and thus weight. While cardio training does burn calories, the female body can sometimes react differently. And that is by holding onto body fat instead of getting rid of it. What you eat is far more important than how much you exercise, when it comes to weight loss.
Think about what you eat as being the responsible agent for weight loss. Cardio, on the other hand, is good for your heart. It helps direct more calories toward muscle and fewer to fat cells.
So what should a female diet look like?
Not that much different from men, but typically women tend to gravitate having more sugar in their diet than men.
This generally means women are not getting as much protein as they should:
- A diet that is 80% carbs
- 10% protein and
- 20% fat, will create entirely different results than one that is
- 40% carbs,
- 40% protein and
- 20% fat.
Protein is the building blocks of the body. An adequate amount of it is responsible for repairing the damage done to muscles when you lift a weight. Don’t worry – the damage is only temporary and necessary for good toning. However, without enough protein in your diet, muscles won’t repair fast. It will take longer to get that sleek lean look.
Without adequate protein, your body could see muscle as a source of calories if you are not eating enough. Thus consuming muscle mass instead of increasing it slightly.
When thinking about diet:
- Choose fresh wholesome foods over the prepackaged ones.
- Prepackaged food can be are loaded with added sugar and high in saturated fats.
When on a weight-lifting diet:
- Counting the types of calories (carbs, protein and fats) is more important than the total number, although it is important that you get enough each day.
To tone muscles:
- Eat 500 more calories per day than what is recommended for maintenance at your age and activity level.
- Go 500 calories less and make sure your diet has at least 1.7 to 1.8 grams of protein per pound of body weight.
Keep in mind that weight is mainly controlled by diet; strength and muscle mass by weight lifting. Controlling these two variables will get you the results you seek.
Fitness training in many women is a big thing with the hope that it will help them get into shape. But, there are mistakes women make when trying to get fit that become stumbling blocks to progress.
Here are some surprising female fitness mistakes and steps on how to avoid them:
Becoming Obsessed with Cardio
Many women believe that cardio burns fat while strength training contributes to masculine physiques. Aerobics training is dependable among women trying to get fit. But the problem is doing cardio only that burns muscle. And this could result in women becoming ‘skinny fat’. The body appears lean but actually has a higher body fat percentage because of lost muscle mass.
To get a toned and lean body, women need to mix up their cardio workouts with strength training.
Not Lifting Weights or Taking up Strength Training
Weight lifting is more often considered for men. Many women tend to stay away from the weights because they fear of bulking up. It’s a huge misconception. The truth is women don’t build muscle as easily as men due to hormonal factors. Adding weight lifting into your routine will help you get toned. Building muscles will increase your fat burning potential by boosting resting metabolism.
Inadequate Protein Intake
There is an idea that protein is the staple food for bodybuilders. Most women don’t take up strength training that’s why protein intake tends to be low in females. In reality, women who exercise should be taking more protein to support their active lifestyle. For active women, fitness experts recommend getting one gram of protein per pound of body weight.
Few benefits of sufficient amounts of protein:
You’ll feel less hungry during weight loss while trying to cut back on calories through smaller food portions. This is because proteins tend to create a satiating feeling that fills the stomach on less food.
The body will have the nutrients it needs to repair the trauma muscles endure during exercise.
Your body will have the nutrients it needs to build new muscle fibers and increase your strength.
Constantly Losing Weight
Typically, the most common fitness goal women have is to lose weight. But, some individuals stop working out after reaching their target. The cycle then resumes all over again after packing on a few pounds above their ideal weight.
When the desired results are achieved, focus on something else like getting stronger or more flexible. It will become easier to maintain a healthy weight as long as you keep exercising. To support your active lifestyle, manage your calorie intake.
Cutting Corners to Look Like Fitness Models
A lot of women look at pictures of models on magazine covers and wish they looked like that. Rushing to get that ‘dream body’, they try different diets and fitness programs to achieve fast results. Unfortunately, more often than not, these desperate tries backfire on them.
Fad diets make it harder to exercise as energy levels slump due to low-calorie intake. Metabolism will slow down and cause the body to pack on more weight than before. If you want to get an athletic fit body, work it that goes into achieving this fitness goal. Meaning eating healthy, exercising on a regular basis, getting adequate rest and practicing diligence along with patience. Because body transformations don’t happen overnight.
Reading something like these can help you avoid these errors when you workout. The pitfalls shared above may result in a lack of your workout technique’s improvement, insufficient health benefits or reduced motivation. Therefore, make every effort avoiding them. Put more effort in workout methods that maximize your fitness training results.
A working mom requires more energy. We sometimes neglect our own healthy eating habits due to many important things at hand. From Career, household, children, and community responsibilities. They tackle it all on a daily basis. From a nationwide survey, 70% of moms believe that all the activities they do make them similar to athletes.
Since good nutrition is vital to an athlete’s performance, moms should treat food as fuel for their busy lives.
Foods rich in energy and nutrients
By choosing foods rich in energy and nutrients, moms can ensure a strong finish at day’s end.
Grained-based foods such as crackers and tortillas made from enriched white flour. Bread and cereal made from whole grains, provide important vitamins and minerals such as B vitamins and iron. The B vitamins also help convert food to energy. It’s also another way that grains work to increase a woman’s endurance.
The health-promoting properties of grains are many, but they can benefit moms in different ways at different life stages.
For pregnant moms
Folic acid is essential to the proper development of the baby’s spine. Enriched white flour contains twice the folic acid of whole grains. Boomer moms can also benefit from folic acid. Recent research suggests folic acid may help reduce the risk of Alzheimer’s and heart disease.
The high-fiber content of whole grains has a number of health applications. Fiber has been shown to aid in weight management. So moms trying to lose post-baby weight may reap this particular benefit.
Pregnant moms, often afflicted with constipation, should consider whole grains for their insoluble fiber content. It promotes regularity.
Additionally, whole grain consumption has been shown to lower the risk of:
- Type 2 diabetes
- High blood pressure
- Cardiovascular disease
- And some cancers.
Grain-based foods provide important vitamins and minerals, such as B vitamins and iron, to give an extra energy boost.
Protein is essential for life! Like the other macronutrients – fat and carbohydrates, we need it for a variety of reasons. But unlike the other two, our body doesn’t store protein, so we need some of those every day and here is why…
Three types of amino acids in our body:
The nonessential and conditional types are made by the body as needed. But the essential type has to come from protein in our food and cannot be made by our body.
The essential amino acids in protein keep us healthy by working in the background. It’s by making new cells, enzymes and various hormones. This is to keep our body functioning optimally. Most people recognize it as building muscle and losing weight.
When we exercise, the protein in muscle cells is damaged. Part of the recovery phase is called protein breakdown. It is where the damaged cells are purged from the muscle. The other part of recovery is replacing the purged cells and adding new ones making for more muscle mass.
Because it takes more calories to support more muscle, metabolism is sped up. This makes the body ends up burning more calories than before. Even while at rest, it is known as the Basal Metabolic Rate.
Most diet plans focus on controlling carbs to help their customers lose weight. In the short-term, calorie deduction of 500 per day should result in a loss of one pound per week.
And how protein helps create that calorie deduction?
It keeps one feeling fuller longer. There’s less of a tendency to grab a snack (more than likely one that is not healthy) between meals. And because the craving to eat is not there, fewer calories are consumed.
It is harder for the body to breakdown than either fat or carbs. So the body uses some of the calories in protein to break it down. This is known as the thermic effect. For every 100 protein calories consumed, 30 are used in the thermic effect.
From building new cells for hair, nails, to balancing out enzymes and hormones, to building muscle and reducing calorie intake… it is easy to see why we need some it each day. On average, about 8 grams of protein from meats, dairy, eggs, tofu, and legumes per 20 pounds of body weight is required each day for optimal body performance