Happy texting!

When my daughter reached the age of 12 years old, she was the oldest daughter of a single mother who needed a way to keep in contact throughout the day. She and I played tag team with the younger kids because I was tied up with classes most of the day. It is much easier to send a text in the middle of a college lecture than to answer a phone call. So, as a necessity, she received a cell phone for her 12th birthday.

What's good for Jack is good for Jill

Little did I know that I was setting a precedent with my other children. They all assumed they ought to receive a cell phone at 12-years-old too. Having children with cell phones presents some nice advantages, but there are some drawbacks.

Texting tutor

When my son was given his cell phone for his 12th birthday, I didn't realize what a huge impact it would have on his desire to spell. He hated spelling and saw no good reason to spell until, that is, he wanted to text people and have them understand him. He quickly learned the importance of good spelling and has improved quite a bit in the last year.

Keep in touch

Since that time, I have remarried. We bought my new husband's daughter a cell phone at 10 1/2 years old. Communicating with both her and her sister had been very difficult. We figured if we provided them with a cell phone, we could have a better chance of getting in touch with them more regularly. It has helped some over the past two years, and so it was worth letting a child that young have a cell phone.

Sign on the dotted line

I found a Teenage Cell Phone Contract on a site called Holy Craft. I thought they had some good ideas for making up a contract. Basically, parents can write an outline of what they deem as appropriate cell phone behavior. A contract would be a great way to make sure everyone is on the same page.

Some things to keep in mind:

• The child is responsible for the cell phone and to keep it in good working condition.

• What will happen with the phone at bed time? How will it be charged?

• Are texting or phone calls allowed at the dinner table?

• The child needs to obey school rules regarding cell phones.

• Never text while driving or ride with people who do.

• Don't take inappropriate pictures or use the phone for bullying. Understand that these things are inappropriate and potentially illegal.

• Alert parents if you receive suspicious calls or texts or being harassed.

• Parents have the right to go the through the phone at any time.

• Respond to mom and dad's calls and texts immediately.

• I understand my cell phone can be take away as a consequence of bad behavior, bad grades, etc.

• Having a cell phone is a privilege, not a right.

Keep close tabs

Most cell phone carriers have additional features that provide a way for parents to help monitor their children's phones. There is an add-on feature called "Usage Control," and this feature enables parents to control incoming and outgoing calls and texts. It also allows parents to blackout cell phone service for certain hours of the day in which cell phone usage is inappropriate such as during school hours.

Most carriers have a free service that can block all internet and downloading capabilities on certain lines. I take advantage of this on my children's phones. I do not want to get a $300 cell phone bill because my kids found some cool new songs and downloaded them without realizing the fees.

There are plenty of reasons to let children have cell phones and just as many reasons for them not to. It really comes down to what works for your family and your individual situation. If getting your child a cell phone does seem necessary for your situation, be clear about what you expect. It is possible to have children with cell phones and rules - and keep everyone happy.

The post You better not give your child a cell phone until you’ve thought through these 6 things appeared first on FamilyToday.

According to MedicineNet.com, "Eating too much saturated fat and cholesterol is the main reason for high levels of cholesterol and a high rate of heart attacks in the United States. Reducing the amount of saturated fat and cholesterol you eat is a very important step in reducing your blood cholesterol levels."

'Bad' Cholesterol

Proteins called low-density lipoproteins (LDL) carry cholesterol in the blood. This is known as "bad" cholesterol because it combines with other substances to clog the arteries. A diet high in saturated fats and trans fats tends to raise the level of LDL cholesterol. For most people, an LDL score below 100 is healthy, but people with heart disease may need to aim even lower.

'Good' Cholesterol

High-density lipoproteins (HDL) carry up to one-third of blood cholesterol. This is called "good" cholesterol because it helps remove bad cholesterol, preventing it from building up inside the arteries. The higher the level of HDL cholesterol, the better. People with too little are more likely to develop heart disease. Eating healthy fats such as olive oil may help boost HDL cholesterol.

Triglycerides

The body converts excess calories, sugar, and alcohol into triglycerides, a type of fat that is carried in the blood and stored in fat cells throughout the body. People who are overweight, inactive, smokers, or heavy drinkers tend to have high triglycerides, as do those who eat a very high-carb diet. A triglycerides score of 150 or higher puts you at risk for metabolic syndrome, which is linked to heart disease and diabetes.

Total Cholesterol

Total cholesterol measures the combination of LDL, HDL, and VLDL (very low density lipoprotein) in your bloodstream. VLDL is a precursor of LDL, the bad cholesterol. A total cholesterol score less than 200 is considered healthy in most cases. People who score in the "high" range have an increased risk of developing heart disease compared to those who score below 200.

No more than 35 percent of your daily calories should come from fat. However, not all fats are equal. Saturated fats from animal products and tropical oils raise LDL cholesterol. Trans fats carry a double-whammy, boosting bad cholesterol while lowering the good kind. These two bad fats are found in many baked goods, processed food and fried foods, such as doughnuts, fries, chips, stick margarine, and cookies. Unsaturated fats may lower LDL when combined with other healthy diet changes. They're found in avocados, olive oil and peanut oil.

A big part of controlling cholesterol has to do with cooking techniques. When it comes to healthy eating, cooking technique is everything.

The unhealthiest way to cook food is frying. It adds a lot of extra fat. Next, boiling food is not unhealthy but it takes away a lot of beneficial vitamins and minerals.

Instead of those two methods give these a try

Baking

Use dry heat, below 400 degrees for meat and fish, roasts, and vegetables.

Braising

Brown the ingredients first then cover with broth or water and slowly cook.

Poaching

Gently simmer ingredients in water or broth using minimal amounts of liquid.

Steaming

Quickly cook foods above a small amount of water. This allows food to retain most of the nutrients. When you smell it, it's done.

Broiling

Use intense, direct heat. Broiling can be done under the broiler in an oven or over the coals of a BBQ grill. The high temperatures brown and crisp the outside while sealing in the juices.

Grilling

Use leaner cuts and marinade meat to reduce the formation of heterocyclic amines (HA), a chemical released when cooking meat over a flame which may cause colon cancer. Gas grills are better than charcoal for reducing HA.

Sautéing

Quickly cook relatively small or thin pieces of food.

Roasting

It's like baking, but at higher temperatures. Also, use a rack underneath the meat so excess fat can drip below.

Stir-frying

This is similar to sautéing. Quickly cook small pieces of food while rapidly stirring in a small amount of oil that's almost to the smoking point.

The main rule of thumb for healthy cooking is to avoid cooking methods that require excessive fat. Remember to eat a lot of fresh fruits, vegetables, and drink plenty of water. I try to incorporate healthy cooking techniques and use healthy oils, in moderate amounts, in all of my cooking. I call my process "health-i-fying" recipes!

High Cholesterol effects both men and women. It's a good idea to get it checked by the age of 40, then follow your doctors recommendations for repeat screenings. I had my almost 40-year-old blood work - which includes checking cholesterol levels - a few months ago. As much as I hate being poked with needles, it was comforting to know I have a clean bill of health.

The post Cholesterol awareness and healthy cooking tips appeared first on FamilyToday.

It turns out, however that the average household eats out three times per week. If we're eating out that much, it's smart to figure out a healthy way to enjoy a meal on the town.

USA Today reported in October 2006 that restaurant meals contain 60 percent more calories than meals prepared at home. Even seemingly healthy options such as salads can be diet busters when you add nuts, bacon, eggs, avocado, and creamy dressings. Restaurants want the food to taste good and seem like a great bargain so you'll keep coming back. As a result, the food contains high amounts of fat, salt, and added sugars, within gargantuan portions.

Sometimes finding healthy eating options can be a little tricky when we go out to dinner with restaurants offering such a large variety of menu items. How does one choose? Some of these healthy tips came from Livestrong.com. They have a lot of healthy, helpful ideas.

Let's begin with salad. I like to eat a salad when I'm eating out, but I don't like a lot of salad dressing. I've found that most restaurants overload. Consider asking for dressing as a side. You can dress the salad yourself without going overboard, or dip your fork in the dressing and get a bite. Salads with fiber will help fill you up too. Try salads with seeds, lentils, beans, grapes, or raspberries.

Most restaurants offer "healthier fare" menu items; there's usually a key at the bottom of the menu telling you which items are lower in fat and calories. When perusing these choices on the menu, consider the following suggestions:

• Choose lean proteins such as chicken, turkey, lean sirloin, and fish.

• Choose food that is grilled, baked, broiled, steamed, roasted, or boiled. All of these options are much healthier than fried.

• Avoid entrees with sausage, cream sauces, and fatty cuts of meat such as prime rib or brisket.

• Meats such as tenderloin, flank steak, and sirloin are leaner choices.

• Words such as au gratin, braised, confit, and scalloped most likely mean the dish has added fat in the form of cheese and butter.

• Opt for baked potatoes or steamed vegetables over French fries, onion rings or creamed spinach.

In addition, here are a couple of healthier menu choice options available at a variety of restaurants:

• At Italian restaurants, choose pasta with marinara sauce, minestrone soup, and garden salads.

• For Mexican dining, chicken, shrimp, or vegetable fajitas with corn tortillas and no cheese or sour cream can be a healthy choice.

• At Chinese restaurants, ask for brown rice and stir-fried chicken with vegetables. Order the sauce on the side and use just a few teaspoons.

• For a diner-style restaurant, try grilled chicken breast or fish with a baked potato topped with fresh herbs, salt and pepper with a cup of vegetable soup.

If you happen to get a very large meal, one great trick is to ask for a to-go box when the main course is served, then tuck away half for lunch tomorrow. I prefer to eat until I'm satisfied and save the rest to take home. One more easy meal later, right?

Just in case you're tempted to splurge, which is just fine on occasion, I thought I'd share a chart I saw at the gym recently:

Working off fast food

• Small Fries: 30 minutes cardio and 20 minutes weight lifting

• Small Nacho Plate: 30 minutes kick boxing

• Ice Cream Sundae: 30 minutes cardio and 30 minutes weight lifting

• Cheeseburger: 30 minutes spin class

• Deep Dish Pizza slice: 4.5 mile run

• Buffalo Wings: 40 minute bike ride

I hope these tips for eating healthy while dining out will help you in making healthier food choices the next time you're at a restaurant.

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"Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.

"Even when you're at rest, your body needs energy for all its 'hidden' functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.

"The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate - what you might call metabolism. Several factors determine your individual basal metabolic rate:

• Your body size and composition. The bodies of people who are larger or have more muscle burn more calories, even at rest.

• Your sex. Men usually have less body fat and more muscle than women of the same age and weight, thus burning more calories.

• Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.

"Your body's energy needs for basic functions are consistent and don't regularly change. Your basal metabolic rate accounts for about 60 to 75 percent of the calories you burn every day."

Isn't it interesting the way our bodies work? It's easy to see the importance of eating healthy and consistently throughout the day to give our bodies fuel so we can keep up with our active lives.

To be helpful, here are some of my favorite healthy snack ideas. They're quick and easy.

25 Healthy snack ideas

1. Half cup low fat cottage cheese with one sliced banana, half cup grapes, or any serving of fruit

2. One apple sliced with one tablespoon all natural peanut butter

3. One grapefruit with one teaspoon agave nectar

4. Half cup air-popped popcorn with butter spray, one tablespoon melted butter, and a dash of sea salt

5. Fourteen Raw Almonds with two tablespoons craisins or raisins

6. 3/4 cup frozen red grapes

7. Whole grain pretzel sticks

8. One cup edamame with sea salt or a quarter cup dry roasted edamame

9. 20 Pistachios = 80 calories

10. Half cup whole grain cereal (Mini-Wheats, Oat Squares, Kashi, Multi-Grain Cheerios)

11. Half cup low fat Wheat Thins or Triscuit crackers with one low fat string cheese

12. One whole grain granola bar (Annie's or Special K)

13. Celery sticks with one tablespoon all natural peanut butter

14. Eight ounces of light yogurt mixed with half cup of low fat cottage cheese

15. Half cup raspberries with a half cup of nonfat vanilla Greek yogurt

16. One Lara Bar

17. Three ounces Beef jerky

18. Two hard boiled eggs - There are seven grams of protein per egg and no fat if you don't eat the yolk

19. One large rice cake - I like caramel, apple cinnamon, and the new garden varieties

20. A quarter cup of hummus with baby carrots or half a whole wheat pita in wedges

21. Half cup of Greek yogurt (Be sure to look for a protein count of 20 grams or higher) topped with 1/4 cup Grape Nuts cereal or granola

22. Five whole wheat saltines with a slice of cheddar cheese

23. An apple sliced with a single low-fat string cheese

24. Veggie Smoothie - Incidentally, I have a terrific recipe

25. A protein smoothie or any other smoothie

If you happen to be a calorie-counting type of person, you'll be interested in knowing that most of these 25 healthy snack ideas are around 100-150 calories.

I hope these ideas are helpful.

The post 25 healthy snack ideas appeared first on FamilyToday.

She and I had a little chat over some cucumber salad a couple of days ago, and as we were talking about life, she took notes. She said she was going to hang them on the living room wall of her apartment. This got me thinking about when I was 18 and all the things I know now that I wish I knew then.

Here are 18 items that landed on my daughter's wall.

1. Go to class every day

It's so easy to skip one class and then two, soon you're so far behind that it's almost impossible to catch up.

2. Stay in school

No matter what, finish. Get a degree in something. It's very difficult to survive in today's world without a college degree. Be committed and get it done during the period of life when it is most likely to be accomplished. Set goals and re-set goals until you finally achieve. This is such an important skill to develop; it's one you'll use all throughout life. Get yourself in the best position possible to handle whatever life brings.

3. Don't lose your scholarships

It's free money. Make sure you know the minimum grade point average required to maintain each scholarship and keep your grades up.

4. Make a friend in every class

Find someone to share daily assignments if you're sick, to answer a question, or be a study partner.

5. Take advantage of this time in life to develop your identity

Figure out your dreams and goals in life. Travel or study abroad. Develop your talents, learn, discover, and improve yourself. You'll be a whole and healthy person who will make lifelong decisions of marriage, career, and rearing a family when you're ready.

6. Get some sleep

It's hard for your brain to function on too little sleep. Figure out a healthy routine and stick to it. Our bodies function best if we have a consistent sleep schedule.

7. Feed your brain and body by eating a balanced diet and exercising, even if your budget is tight.

Try eating fresh produce, whole grains, and lean proteins. Exercise is a stress reducer, and keeping your body fit improves quality of life. Build healthy lifelong habits now.

8. Remember to buy toilet paper

Enough said.

9. Don't drink other people's milk

Make it easy on everyone and eat your own food. It all boils down to being respectful of each other's belongings. You know, just like your folks taught you. The only difference is that now it's real life.

10. Don't be a pig

Living with other people can be hard. People living together have been raised under different definitions of the word "clean." Try to make life easy on your roommates by picking up after yourself and taking turns with bathroom, kitchen, and garbage duties.

11. Live on a budget

Closely monitor your monthly expenses such as rent, food, utilities, entertainment and gas. Get a bike and ride it as much as you can. Not only is it good exercise, it saves money. Also, save your extra money for the bigger expenses like tuition, school fees and books. If you happen to have a car, you'll also need money for repairs and maintenance.

12. Avoid debt, particularly credit card debt

College-aged kids are a prime target for credit card companies. It's better to go without than to rack up a huge credit card bill. My husband had a credit card in college and messed up his credit for 8 years because of missed payments and other problems.

13. Date all kinds of people

Look for someone who is well-rounded, not the best looking. Looks change over time.

14. While dating, be cautious

To be safe, make sure a friend or roommate knows where you are and when you should be home. This is especially important for first dates and as you are getting to know someone.

I may be a bit paranoid, but I carried mace in my purse because I got out of work late and lived at the end of a dark hallway. I just felt safer knowing I could use it if I needed it.

15. Don't settle

Every one of us wants to be adored, to be the most important thing in the world to a special someone. Be picky. Get to know what you want in a lifelong companion by dating different people.

16. There's no such thing as a soul mate

Sorry to burst any bubbles. There are thousands of people out there that you could be with and with whom you can live a long, happy, and fulfilling life. It's important to find someone that fits your life, that compliments you, so choose wisely.

17. Once you find him or her, get to know the family and friends

If a person isn't capable of having healthy and strong relationships with his or her family and friends, that person isn't capable of a healthy relationship with you. You should never be so tied into some "thing" that you can't get over it and move on. Listen to your heart and your mind and make a wise choice.

18. If you are going to be sexually active, be smart about it

I don't care how you were raised, your religion, or what your views are about premarital sex. For heaven sakes, be smart. If sex is a part of your life, protect yourself from disease and unplanned pregnancy. See a doctor or planned parenthood center and get informed about your options.

The college years are such an important time. You are laying the foundation for the rest of your life. Make smart decisions, stay focused on your goals, improve your mind, take care of your body, and stay in tune with your spirit. Embrace this part of life and reach for the stars.

The post 18 things I wish I knew at 18 appeared first on FamilyToday.