Healthy Living

Healthy living is a way of putting your health at the top of your priorities.

Healthy living includes making conscious choices and having conversations with others throughout your day on what choices are best for the moment and your overall health.

Healthy living choices include daily:

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1. Sleep – relaxation, meditation, stretching and yoga

2. Nutrition – eating colorful foods from all five food groups including whole grains, fruit, vegetables, proteins/fish, and milk/dairy.

3. Physical Activity – walking, taking the stairs, bringing your heart rate up and using your muscles

4. Positive Attitude – focus on the good in your life, surround yourself with others that keep your spirits up, and read books that inspire you to think positively

5. Behaviors – be kind, loving and thoughtful of yourself and others

Join us on Feb. 7th at Alpenrose Dairy for the 2nd Annual Healthy and Fun Choices® Family Event – All-you-can-eat Pancake Feed starts at 9:30am, followed by Healthy Conversations and Games at 11am and then a piano concert featuring Michael Allen Harrison! Get your tickets now.

Healing with Meditation or Prayer

Part of healing after being sick, living with chronic pain, or having surgery includes relaxation, meditation and renewal.

Meditation or prayer is the practice of focused thinking and breathing.  It is a way to bring light and energy to one’s healing. It can be done right before going to bed, when a person wakes up, sitting in a chair or sitting in lotus position.

Meditation and Prayer is the act of getting quiet within, letting go of what you don’t have control of, and focusing on a positive or inspirational word, scripture or subject matter, and then allowing your mind to focus on all the good available. Breathing with your thoughts is important as well.

You can meditate or pray by yourself or with others. You can do it while you wait on the phone or even when you take a shower. You can keep your experiences within or share them with those close to you. Sometimes conversations around meditation and prayer allows you to feel supported and in the process of healing.

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Many cancer patients work with their health navigator to understand the power of relaxation, meditation and even yoga. All of these simple, yet important, parts of your day can reduce pain and sicknesses.

 

It’s all in our words

Do our thoughts come first, or our words? Let’s not think too hard, yet realize how important our thoughts and words are, and how they ultimately drive our actions.

By just changing simple words like “I want to” to “I am going to” changes everything.

Dr. Seuss has written several books that get children imagining their next step and seeing the possibilities. For instance, “Oh The Places You Will Go” is a great example of how he allows the reader to get inside the story and become part of their future. We can use his inspiration in writing to inspire our thoughts and word choices.

Here is a simple guide line that can help us lead in the direction of our dreams:

1. Listen to your five senses. This will help you become more aware of them. What is each sense responsible for?

2. Become aware of what words you choose to share with others. Do you say something good they can benefit from? Do you share your concerns or do you blurt more than think?

3. Write about or draw images about what you are focusing on and sharing with others. How do your stories relate to who you are? Do you like the pictures you are drawing or writing about? If not, how can you change your thoughts and words to get yourself to feel better?

As you become more aware, begin to choose the positive words for your thoughts and what you share with others. Positive words include: “you can” “be” “choices”

What words can you change today that will point you in your positive future? Do you use any of these words

In addition to the words we use, the stories we tell ourselves and share with others can also be motivating or limiting. How often do you create stories that limit you? How about motivate you or others?

Portion sizes

When eating food, it’s easy to eat in a hurry and not notice what you are putting in your mouth. It’s also easy to grab a big dinner plate and fill it full of food is more than you need.

It is wise to check with your doctor or nutritionist about how many calories your body and bone structure need. Everyone is different and your body may be different at different times of the year or month.

Here are a few suggestions for watching portion sizes:
1. Begin by becoming more aware of what, how much and when you eat. Keep notes in a journal.

2. If you see yourself filling up a big dinner plate, switch to a smaller dinner plate.

3. Try drinking a glass of water first before having another beverage of milk, soda or juice.

4. Use your hand to compare portions of certain foods.

5. Always remember you can eat more vegetables than anything else.

Healthy food choices

Sometimes choosing reduced-fat or low-sugar foods are actually worse for you than if you just choose natural foods. Check out this video to see five kinds of food that may not be as healthy as you may think: https://www.youtube.com/watch?v=b5FdXjAOV9U

Why is attitude so important?

Your brain’s most remarkable feature enables you to think about how you feel. No other animal in the world has this ability. That’s also why your thought processes, attitude choices and communications can be so challenging.

In order to enjoy parenting to the fullest, to experience everything, a positive attitude is necessary. It allows you to lead with confidence and conscious choice. By demonstrating a positive attitude to your child(ren) you are being an important role model in their life.

Positive attitude is seen by others in:
• Your smile or friendly gestures
• How you speak–the tone of your voice, your facial expressions, your pauses, the words you choose
• In your actions–how you hold yourself, your patience
• What you choose to talk about and how you are proud of your children or family members

Your attitude is seen the moment you wake up in the morning. It’s seen when you react to something that happened whether it was an accident or not. Your attitude is what is shown as you walk, run or skip through the day. Your child(ren) pick up on your attitude, so if their attitude is frustrating you, look at yours first and make the adjustments to yourself.

Problem: A full cup of milk just fell off the counter and made a huge mess.
Your reaction: “Oops. Well, let’s get this cleaned up. Now we have a very clean kitchen!”

Problem: A boy gets frustrated and pushes another boy.
Your reaction: “Stop. Let’s talk about this and figure out another way that may be better for both of you.”

Problem: Your daughter yells to get your attention.
Your reaction: “I’m sorry I was day dreaming. Next time can you please ask me nicely. I’d really appreciate it.”

Time Outs – How do you handle them?

My daughter learned how to count to 20 by the time she was 2 because I was doing what I thought I was supposed to do as a parent… putting her in time outs when she didn’t behave the way I thought she should or do something that wasn’t very nice.

I noticed that time outs for my daughter typically made her more anxious and frustrated.

So one day, I decided to turn it into a learning experience and have her count while she was taking a break. That allowed her to breathe, slow down and focus. Now that she is 8, if she needs a time out she recognizes it and goes to her room or a different environment.

I remember we had some friends that put their children in time outs all the time. In fact, they had a time out chair and sometimes I believe their girls would do unkind behaviors just to get the attention of the chair. I wonder if they will have a time out chair as adults?

My son is always on the go, so a time out was just not possible for him. It took him longer to learn how to count, but I have realized that the time out consequence could be more harmful for his imaginary mind. When he does something that is unkind or harmful, we talk about it and use acting or play to show how it could be handled differently.

I’ve realized each child and each experience is different. We live and learn. We make mistakes. As parents we are doing the best we can at the moment.

Talk with others and with your children… what seems right for them? What works for you?

Event Fast Facts

What:   Healthy and Fun Choices® Family Event
Who:    Parents, Children, Teachers, Community Members, Business Owners, Press
When:       Saturday, January 25th
Time:         Workshops Begin at 10am & BBQ at noon
Where:     Alpenrose Dairy

Featuring these speakers/workshops:
• Kirsten Klug of Healthy and Fun Choices
• Jake French Inspires
• Randy Traeger from The Virtues First Foundation
• Cat-in-the-Hat All about Reading
• Pianists from Micheal Allen Harrison’s Snowman Foundation
• and more!


Benefits of attending:
• Support programs that reach your schools

• Increase your awareness around healthy choices

• Open lines of communication 
• Win in a juggling (soccer or hand) contest
• Participate in the Banana Race™ 
• Listen to the Cat-in-the-Hat read Dr. Seuss books
• Understand positive attitude
• Eat at a delicious BBQ fundraiser
• Learn about oral and dental care

• Test your money and life skills in educational activities

• Bring your used musical instruments to donate

 
Suggested donation of $10 per family ENTERS you into a raffle drawing to win these awesome prizes:
• Nutcase Bike Helmets
• Bob’s Red Mill Food and Gift Baskets
• Gift cards to some to local businesses
• Life and Fitness Coaching/Classes

• and more!

Also there will be optional additional fundraisers that include FACE PAINTING, BALLOON ARTISTRY, and a HEALTHY, FUN PHOTO BOOTH

 
More info and the latest workshop/speaker schedule is updated daily.
 
Additional information about sponsorships, donations or event requests, please contact Kirsten at 503-314-6701.

Family Event

Join us at Alpenrose Dairy on January 25th, 2014. When you arrive, you’ll receive an activity workbook that walks you through the days program including educational activities, workshops and performances. You can move through the foyer or join us in the theatre for a variety of performances. Our intention is that the fun, educational event will help increase conversations around healthy, fun choices.

An event where children, parents, teachers and community members come together to enjoy healthy and fun classes, performances and workshops!
• Taste fresh, colorful foods
• Expand health awareness
• Play healthy, fun games
• Learn proper tooth brushing
• Design a fitness routine
• Test saving, donating & spending skills
• Take home an activity book

 

Healthy Parenting Decisions

Parents can never be too early to begin thinking about the health of themselves, their family and their children. The health of an individual allows or burdens growth and learning. When we are the healthiest, our brain and body is open to all that surrounds us. We are able to love, listen, receive and participate.

As a parent you get to have an amazing experience raising your child. Imagine everything that you will learn, discover and see from a different angle. It is an exciting time of your life! Here are a few topics up for discussion:

Attitude
Your brain’s most remarkable feature enables you to think about how you feel. No other animal in the world has this ability. That’s also why your thought processes, attitude choices and communications can be so challenging.

In order to enjoy parenting to the fullest, to experience everything, a positive attitude is necessary. It allows you to lead with confidence and conscious choice. By demonstrating a positive attitude to your child(ren) you are being an important role model in their life.

Your attitude is seen the moment you get up. It’s seen when you react to something that happened whether it was an accident or not. Your attitude is what is shown as you walk, run or skip through the day. Your child(ren) pick up on your attitude, so if their attitude is frustrating you, look at yours first and make the adjustments to yourself.

Rewards/Consequences
How do you handle spilled milk all over the kitchen? Can you look at it as a new way to clean the kitchen! And a simple lesson about accidents…that they just happen. When an accident like spilled milk or a fall on the rocks happens, I do not believe it is the time for punishing, getting upset, or introducing a consequence. Your child will naturally feel bad about the situation. Your reaction will help them learn and give them ideas on how to creatively solve problems. You could simply ask them to help clean up the mess or play a game to see who can clean up the spilled milk in their area the fastest!

Time Outs
My daughter learned how to count to 20 by the time she was 2 because I was doing what I thought I was supposed to do as a parent. However, time outs for my daughter typically made her more anxious and frustrated. So I decided to turn it into a learning experience and have her count while she was taking a break.

I remember we had some friends at that time put their kids in time outs all the time. In fact, they had a time out chair and sometimes I believe their girls would do unkind behavior just to get the attention of the chair.

My son is always on the go, so a time out was just not possible for him. It took him longer to learn how to count, but I have realized that the time out consequence could be more harmful for his imaginary mind. When he does something that is unkind or harmful, we talk about it and use acting or play to show how it could be handled differently.

I’ve realized each child and each experience is different. The only right way is through love and conversation.

Chores or Cleaning House
Clean up is necessary on a daily basis. Having our children help us gives them responsibility and appreciation of the environment in which they live. Encourage friends after play dates to help clean up the play room as well. Play some music to keep it fun, introduce a contest or have children pick colors or choose specific items they pick up only.

By simply changing the word from “chores” to “activities” we can get more enthusiastic about the experience. My favorite is turning the dishwasher loading into a puzzle. How many items can I fit in at one time?