Comment: I got this from the coalition. I thought some people might be interested. I’m not political, and I’m not a politician follower or am I interested in political issues. I’m a grass roots person and believe if you want something done – go do it. But here’s the latest for those of you who are political and like messing with it.

From: info@preknow.org [mailto:info@preknow.org]
Sent: Tuesday, May 15, 2007 9:55 AM
To: Joan Scott
Subject: School Rep. Ellsworth in early childhood development

Dear Joan,

Let’s face it: in recent years, young children have not been the priority they should be in Congress. Our nation’s early education policies have become out-dated and do not reflect the latest scientific research on children’s brain development and the benefits of early learning programs.

Solving this problem starts with educating members of Congress. Fortunately, experts will be on Capitol Hill next Tuesday, May 22nd, to offer House members a crash course in early care and education programs and the science supporting them. Don’t let Rep. Brad Ellsworth cut this important class.

Click here to send a letter urging your member of Congress to attend the National Summit on America‘s Children!

This bipartisan summit – convened by House Speaker Nancy Pelosi and Reps. Rosa DeLauro, Chaka Fattah, and George Miller – is an opportunity for members to learn from world-class experts, including early childhood researcher Dr. Jack Shonkoff and Nobel-prize-winning economist Dr. James Heckman. This will be a day for legislators to listen, not make speeches, and the expectation from Speaker Pelosi is that members will use the information gathered to craft new and better policies to help young children reach their full potential.

As constituents, we need to set expectations for our representatives, too. The evidence behind high-quality pre-kindergarten and other early learning programs is strong and convincing, but its impact is muted if policymakers never hear or understand it.

Click here to urge your representative to spend May 22nd at the National Summit on America‘s Children.
http://www.preknowinfocenter.org/campaign/nat_nsac07/iun5gwi4q3ewn7i?

Next Tuesday is a first step toward a Congress that truly values and prioritizes investments in our children’s early development. Help make sure that the summit is packed – please forward this message to 10 friends and ask that they write their members of Congress.

Thank you!

Libby Doggett, Ph.D.
Executive Director

P.S. Attendance at the National Summit on America‘s Children is limited, but the Speaker’s office will provide a live webcast that anyone can watch. You can check the Speaker’s website for details about the webcast or click here to request that Pre-K Now e-mail the webcast link to you when it becomes available.

You can watch the webcast on any computer with a high-speed Internet connection. If you would like to host an office or local event, just gather some comfortable chairs, computer speakers, an LCD projector, and a screen. No further set-up is required.

Lastly, a recorded webcast will be available after the summit for people who cannot watch live or want to watch it again.

Here’s a tip from Stacy:

Tic Removal

Please forward to anyone with children . Or hunters, etc!! Thanks!
A School Nurse has written the info below -- good enough to share -- And It
really works!!

I had a pediatrician tell me what she believes is the best way to remove a
Tick.

This is great, because it works in those places where it's sometimes
Difficult to get To with tweezers: between toes, in the middle of a head
full of dark hair, Etc.

Apply a glob of liquid soap to a cotton ball. Cover the tick with the
Soap-soaked cotton ball And let it stay on the repulsive insect for a few
seconds (15-20), after Which the tick will come out on it's own and be
stuck to the cotton ball When you lift it away. This technique has worked every
time I've used it (and that was frequently), and it's much less traumatic
for the patient And easier for me.

Unless someone is allergic to soap, I can't see that this would be Damaging
in any way. I even had my doctor's wife call me for advice Because she had
one stuck to her back and she couldn't reach it with Tweezers. She used
this method and immediately called me back to say, "It Worked!"

Comment: With summer just around the corner, it's really necessary to take this kind of thing seriously. If a child does have a tic bite, and develops flu like symptoms, it's time to see the doctor and be very definite about getting that child on an antibiotic.

Summer illness is no joke. Many antibiotics require a child to be quiet and remain out of the sun. This is no time to take an ill child to the pool or on a long field trip.

Dressing children in clothes that are cool is important - keep it simple: short sleeved t-shirts to prevent shoulder burn, knee length shorts for comfort and cotton underwear socks and athletic shoes. Kids who wear sandals can't play in pea gravel - duh, and kids who wear over-sized shorts that balloon to the ankles are just miserable and look like they are wearing a dress. Please be kind and dress children like "children." The adolescent "hang drapery like" shorts are a statement not a dress code. The statement says, "I can't do anything" (because my clothes won't let me and my pride is confused) and that's not the image we are trying to teach at the GS.

It’s a transition week this week. My class will move up to Miss Kelly’s class and we will be planning for summer. It’s going to be hot, and getting used to the heat is an important transition for the kids. It will be hot all summer, and being able to be out in it for hours takes practice. Field trips are not air conditioned, so now’s the time to make the adjustment.

We are planning a movie trip on Friday to the opening of Shreck. It’s a first try at a movie opening for us. We will send our new invitation to the field trip home today. Tell us what you think. We are looking for a method that both explains what the costs are to the parent while it identifies each child.

We’ll picnic after the movie and try out the new plan for summer foods. We’re planning on using flour tortillas for bread this year. We’ve tried all kinds of breads for picnic sandwiches, but the kids hate crusts, and resist eating any kind of bun, so this year, it’s tortillas. Filling a tortilla with a an ounce or two of filling and folding it over might just be the ticket. It’s light and easy to use. Also, taking sandwich bread for 50 is no easy chore. This way, I can easily take 150 tortillas without using a whole cooler.

Lots of new kids will be starting school now, so it’s going to be hectic.

Comment: This is our new taste treat delight at school this week. We will be serving hummus.
Garbanzo beans (chickpeas)

Garbonzo beans (also known as chickpeas) have a delicious nutlike taste and buttery texture. They provide a good source of protein that can be enjoyed year-round and are available either dried or canned.

A very versatile legume, they are a noted ingredient in many Middle Eastern and Indian dishes such as hummus, falafels and curries. While many people think of garbanzos as being beige in color, there are varieties that feature black, green, red and brown beans.

• Health Benefits
• Description
• History
• How to Select and Store
• How to Enjoy
• Safety
• Nutritional Profile
• References

Health Benefits

Garbanzos (also called chickpeas) are a good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, garbanzos’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, garbanzos provide virtually fat-free high quality protein. But this is far from all garbanzos have to offer. Garbanzos are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them.

A Fiber All Star

Check a chart of the fiber content in foods and you’ll see legumes leading the pack. Garbanzos, like other beans, are rich in both soluble and insoluble dietary fiber. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol)and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

Lower Your Heart Attack Risk

In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that legumes were associated with a whopping 82% reduction in risk!

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as garbanzo beans, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

Garbanzo Beans Lower Cholesterol

Other research published in the Annals of Nutrition and Metabolism has shown that including garbanzo beans, specifically, in the diet significantly lowers both total and LDL “bad” cholesterol (Pittaway JK, Ahuga KD, et al.).

In this study, 47 adults participated in two eating plans of at least 5 weeks duration. Each food plan provided sufficient calories to maintain participants’ weight, but one plan was supplemented with garbanzo beans and the other with wheat. The garbanzo-supplemented diet, which provided slightly less protein and fat, and more carbohydrate than the wheat-supplemented diet, resulted in a significant 3.9% drop in total cholesterol, which was largely due to a 4.6% drop in LDL “bad” cholesterol.

Practical Tip: Enjoyed regularly, garbanzo beans can help lower LDL “bad” cholesterol. Add garbanzos to tossed salads, enjoy them as a dip or spread in the form of hummus or baba ganoush, or let them take center stage as the main ingredient in a spicy curry.

Garbanzos’ contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these beans supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease. It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%. Just one cup of cooked garbanzo beans provides 70.5% of the DV for folate. Garbanzos’ supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature’s own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy? Eat garbanzos.

For even more cardio-protection, team garbanzo beans with garlic or turmeric:

National Health and Medical Research Council (NHMRC) Level III-3 evidence shows that consuming a half to one clove of garlic daily may have a cholesterol-lowering effect of up to 9%. For a quick, tasty hummus, just combine pre-cooked garbanzos in the blender with lemon juice, olive oil, garlic and/or onion, salt and pepper to taste.

In other research, when 10 healthy volunteers consumed 500 mg of curcumin per day for 7 days, not only did their blood levels of oxidized cholesterol drop by 33%, but their total cholesterol droped 11.63% , and their HDL “good” cholesterol increased by 29%! (Soni KB, Kuttan R, Indian J Physiol Phartmacol.) Healthy sauté onions with turmeric for 2-3 minutes then add pre-cooked garbanzos and heat until warmed through. For the most curcumin, be sure to use turmeric rather curry powder-a study analyzing curcumin content in 28 spice products described as turmeric or curry powders found that pure turmeric powder had the highest concentration of curcumin, averaging 3.14% by weight. The curry powder samples, with one exception, contained very small amounts of curcumin. (Tayyem RF, Heath DD, et al. Nutr Cancer)

Practical Tip: Increase garbanzos’ cardio-protective effects by spicing them with garlic, which also lowers cholesterol, and turmeric, which not only lowers LDL “bad” cholesterol, but also increases HDL “good” cholesterol. Be sure to use turmeric rather than curry powder; turmeric contains more of the protective compound, curcumin, than does curry powder.

Garbanzos Give You Energy to Burn While Stabilizing Blood Sugar

In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, beans like garbanzos can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contains 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein–the most dangerous form of cholesterol)levels by 12.5%.

Iron for Energy

In addition to providing slow burning complex carbohydrates, garbanzos can increase your energy by helping to replenish your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with garbanzos is a good idea–especially because, unlike red meat, another source of iron, garbanzos are low in calories and virtually fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you’re pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.

Manganese for Energy Production and Antioxidant Defense

Garbanzos are an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within the mitochondria (the energy production factories within our cells), requires manganese. Just one cup of garbanzo beans supplies 84.5% of the DV for this very important trace mineral.

Protein Power Plus

If you’re wondering how to replace red meat in your menus, become a fan of garbanzo beans. These nutty flavored beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice, provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods. And, when you get your protein from garbanzos, you also get the blood sugar stabilizing and heart health benefits of the soluble fiber provided by these versatile legumes.

Description

The Latin name for garbanzo beans, Cicer arietinum, means “small ram,” reflecting the unique shape of this legume that somewhat resembles a ram’s head. Garbanzo beans are also referred to as chickpeas, Bengal grams and Egyptian peas.

Garbanzos have a delicious nutlike taste and a texture that is buttery, yet somewhat starchy and pasty. A very versatile legume, they are a noted ingredient in many Middle Eastern and Indian dishes such as hummus, falafels and curries. While many people think of chickpeas as being in beige in color, other varieties feature colors such as black, green, red and brown.

History

Garbanzo beans originated in the Middle East, the region of the world whose varied food cultures still heavily rely upon this high protein legume. The first record of garbanzos being consumed dates back about seven thousand years. They were first cultivated around approximately 3000 BC. Their cultivation began in the Mediterranean basin and subsequently spread to India and Ethiopia.

Garbanzos were grown by the ancient Egyptians, Greeks and Romans and were very popular among these cultures. During the 16th century, garbanzo beans were brought to other subtropical regions of the world by both Spanish and Portuguese explorers as well as Indians who emigrated to other countries. Today, the main commercial producers of garbanzos are India, Pakistan, Turkey, Ethiopia and Mexico.

How to Select and Store

Dried garbanzos are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the garbanzo beans are covered and that the store has a good product turnover so as to ensure maximal freshness. Whether purchasing garbanzos in bulk or in a packaged container, make sure that there is no evidence of moisture or insect damage and that they are whole and not cracked.

Canned garbanzo beans can be found in most supermarkets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned garbonzo beans and those you cook yourself. Canning lowers vegetables’ nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are canned or you cook them yourself. Therefore, if enjoying canned beans is more convenient for you, by all means go ahead and enjoy them. We would suggest looking for those that do not contain extra salt or additives.

If purchasing chickpea flour, more generally available in ethnic food stores, make sure that it is made from chickpeas that have been cooked since in their raw form, they contain a substance that is hard to digest and produces flatulence.

Store dried garbanzo beans in an airtight container in a cool, dry and dark place where they will keep for up to 12 months. If you purchase garbanzos at different times, store them separately since they may feature varying stages of dryness and therefore will require different cooking times. Cooked garbanzo beans will keep fresh in the refrigerator for about three days if placed in a covered container.

How to Enjoy

For some of our favorite recipes, click Recipes.

Tips for Preparing Garbanzo Beans

Before washing garbanzos, you should spread them out on a light colored plate or cooking surface to check for, and remove, small stones, debris or damaged beans. After this process, place them in a strainer, and rinse them thoroughly under cool running water.

To shorten their cooking time and make them easier to digest, garbanzo beans should be presoaked (presoaking has been found to reduce the raffinose-type oligosaccharides, sugars associated with causing flatulence.) There are two basic methods for presoaking. For each you should start by placing the beans in a saucepan and adding two to three cups of water per cup of beans.

The first method is to boil the beans for two minutes, take pan off the heat, cover and allow to stand for two hours. The alternative method is to simply soak the garbanzos in water for eight hours or overnight, placing pan in the refrigerator so that they will not ferment. Before cooking them, regardless of method, skim off the any skins that floated to the surface, drain the soaking liquid, and then rinse them with clean water.

To cook the garbanzo beans, you can either cook them on the stovetop or use a pressure cooker. For the stovetop method, add three cups of fresh water or broth for each cup of dried garbonzo beans. The liquid should be about one to two inches above the top of the legumes. Bring them to a boil, and then reduce the heat to simmer, partially covering the pot. If any foam develops, skim it off during the simmering process. Garbanzo beans generally take about one to one and one-half hours to become tender using this method.

Garbanzos can also be cooked in a pressure cooker where they take about 40 to 50 minutes to cook. Since garbanzo beans tend to foam when cooked in a pressure cooker, you should add a tablespoon of oil to the water to prevent the vent from becoming clogged. Regardless of cooking method, do not add any seasonings that are salty or acidic until after the beans have been cooked since adding them earlier will make the beans tough and greatly increase the cooking time.

If you are running short on time, you can always use canned beans in your recipes. If the garbanzo beans have been packaged with salt or other additives, simply rinse them after opening the can to remove these unnecessary additions. Canned beans need to only be heated briefly for hot recipes while they can be used as is for salads or prepared cold dishes like hummus.

A Few Quick Serving Ideas:

Purée garbanzo beans, olive oil, fresh garlic, tahini and lemon juice to make a quick and easy hummus spread.

Sprinkle garbanzo beans with your favorite spices and herbs and eat as a snack.

Add garbanzo beans to your green salads.

Make a middle Eastern-inspired pasta dish by adding garbanzo beans to penne mixed with olive oil, feta cheese and fresh oregano.

Simmer cooked garbanzo beans in a sauce of tomato paste, curry spices, and chopped walnuts and serve this dahl-type dish with brown rice.

Adding garbanzo beans to your vegetable soup will enhance its taste, texture and nutritional content.

Safety

Garbonzo Beans and Purines

Purines are naturally-occurring substances found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called “gout” and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as garbonzo beans. Yet, recent research has suggested that purines from meat and fish increase risk of gout, while purines from plant foods fail to change the risk. For more on this subject, please see “What are purines and in which foods are they found?”

Nutritional Profile

Garbanzo beans are an excellent source of molybdenum and manganese. They are also a very good source of folate and a good source of protein, dietary fiber, copper, phosphorous and iron.

For an in-depth nutritional profile click here: Garbanzo beans.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Garbanzo beans (chickpeas) is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents; the nutrient density rating; and the food’s World’s Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Food and Recipe Rating System.

In Depth Nutritional Profile for Garbanzo beans (chickpeas)

Focus on Power Foods

Pack Your Lunch with Punch
— By Zach Van Heart, Staff Writer

Comment: with half the world dieting, this pregnancy advice is also great diet advice. We tend to continue to eat the foods that make us fat even when we’re on a diet. Switching to foods you rarely get to enjoy while on a diet like these power foods remove half the stress of dieting.

From Baby Fit

Comment: Few people realize how to breathe properly. So what? It does make a huge difference. Try this. For relief from stomach related stress, try rolling a towel laying on your stomach with your forearms as props and doing these exercises.

An Exercise in Proper Breathing

Take a Good Breather
— By Nicole Nichols, Personal Trainer

Yoga and Pilates

Comment: This article about yoga and pilates concerns pregnancy, but it’s a good article to read if you are trying to understand what yoga is all about. After a long respite from my yoga classes because of complications of menopause, I’m back and once again seeing the incredible rewards of this incredible exercise program. Yoga increases balance, energy, core strength, muscle tone, and the weight drop is dramatic over a very short period of time. It allows younger people the body they want and it allows older people the flexibility and stamina they had in their twenties and thirties. It takes about three months to see a remarkable change.

From Baby Fit
A Winning Fitness Combo
— By Sara Hambridge, Physical Therapist

Yoga and Pilates are two very popular forms of exercise today, and for good reason. Each has wonderful benefits, including many for the expectant mother. Both originated long ago and have since been adapted into many different forms, such as yogalaties and power yoga, to name a few. Yoga, started in India more than 5000 years ago and springing from a Sanskrit word meaning “union,” has many forms but generally centers around techniques for breathing (pranayama), postures (asanas), flexibility, and meditation (such as the techique called dhyana). It can be very spiritual, linking the mind, body, and spirit. Other popular types seen today in videos and in gyms include:

• Hatha: Involves basic introductory yoga poses, usually gentle and slow-paced.
• Vinyasa: A version that uses more aggressive stretching, with focus on sun salutations and connecting breathing to movement.
• Ashtanga: Fast-paced and more intense (sometimes referred to as “power yoga”), this form focuses on constant movement from one pose to the next in a specific order.
• Bikram: Also referred to as “hot yoga,” this form is intended to be practiced in an environment where the temperature is 95-100 degrees, to promote intense sweating that will loosen tight muscles and facilitate cleansing of the body. (Please note that this form is NOT recommended during pregnancy.)

Pilates was first practiced in the early 1900’s by Joseph Pilates, who as a young boy suffered from rickets, asthma, and rheumatic fever. He developed a system of exercise to help recover from his illness, emphasizing moves that would strengthen and elongate muscles without adding bulk.

Once little known, Pilates is increasingly popular with dancers, therapists, athletes, and fitness enthusiasts who want to develop a strong flexible body. Pilates movements are generally taught either through reformer classes, using a pulley-based machine and providing more one-on-one instructor time (more expensive and not as easily accessible), or as mat exercises (more popular, since all you need is floor space).

Both categories focus on the core muscles to improve posture and flexibility, and strengthen muscles in the abdomen and back. Pilates is similar to yoga in that breathing, flexibility, and strength are emphasized, but yoga involves more static poses, while Pilates combines dynamic movements originating from the core that are more precise and controlled. Pilates can be described as an abdominal workout integrating moves with the upper and lower body to create firmer, longer, leaner body tone.

So how do yoga and Pilates help during pregnancy? As the body changes through each trimester, aches and pains can become more prevalent. Studies have shown that exercise during pregnancy can alleviate many discomforts, such as backache, fatigue, nausea, and cramping, as well as assist in an easier delivery and quicker recovery. Both yoga and Pilates focus on many of the key areas that need work during pregnancy– areas such as flexibility, abdominal muscles, and pelvic floor strength, of utmost importance in carrying and delivering a baby.

How to choose which is for you, yoga or Pilates? It’s an individual choice but keep in mind that both provide different but excellent benefits. You may want to reap both the strengthening of Pilates and the relaxing, stress-reducing effects of yoga. Either way, consider your individual situation, both during pregnancy and postpartum, and ALWAYS check with your doctor first to make sure you have no reason to avoid exercise (bleeding, past miscarriages, placenta previa, and so on). Then follow these Do’s and Don’t’s:

• Avoid prolonged moves lying on the back– try to modify poses or positions to an incline, if feasible.
• Never hold your breath!
• Avoid holding positions for prolonged periods, especially positions where the head is lower than the heart (such as “the downward dog”). This can cause dizziness when coming out of the pose.
• Always check for the condition of diastisis recti (separation of the midline abdominal wall) before doing any abdominal exercise – if you have this problem, avoid Pilates to prevent the separation from worsening.
• Stop doing any exercise that causes dizziness, shortness of breath, pain, or nausea. Some moves can also cause heartburn; if you discover any affecting you in this way, avoid them.
• Avoid exercises that “stretch” the abdomen (for example, “the upward-facing dog,” “the bow,” or standing back extensions).
• Avoid exercises that enhance forward head and shoulder postures (such as “the plow” or shoulder stands).
• Beware of poses that require a great deal of balance– you lose some balancing ability as your center of gravity changes during pregnancy.
• If you’re a beginner, try to find a “prenatal” class or video to ensure proper instruction.
• Always go at your own pace and remember to listen to your body.
• Avoid inverted poses for several weeks postpartum to avoid air embolism.
• Drink lots of water and be careful not to get overheated.

The gains achieved from yoga and Pilates are extremely beneficial for the pregnant woman. Many women say they’ve alleviated back pain, feel more prepared for delivery, or just plain feel better about their changing bodies. Although there are many options available today for the exercise enthusiast, yoga and Pilates top the list for great prenatal and postpartum workouts.

I had a talk with one of my favorite parents last night and she asked me about making dinner for the kids. It’s really tough to go home at a late hour and “begin” some marathon cooking event. Besides, the kids probably won’t eat it because they’re tired.

At the GS, our program includes something called a nutritional plan. Everything your child needs, he is getting at school. He’s getting all his milk, his bread, his vegetables, his fruit and his protein. That means when you take him home, if he has eaten, he doesn’t need a big dinner. He only needs the kinds of things that will enhance his food day. A plate of good real cheese – not the cheese food – or a good small bite sized piece of meat, a couple of pieces of fruit – 1/2 a banana, 1/2 a pear or a couple of strawberries or a 1/4 cup of grapes, or the same amounts of carrots and dip, broccoli and dip, or some other vegetable he likes and some whole wheat bread or crackers makes an outstanding “dinner” for kids who are tired and who have eaten through the day. They will eat more of this than anything hot, and you’ve covered all the nutritional bases.

If you buy your child dinner out, try to minimize it and offer these better foods at bedtime. Part of the problem with eating out is that although it may satisfy mom’s check list, the child rarely eats it, so what’s the point?

If you buy freezer prepared foods, just check the ingredients to know why that’s just a waste of time and effort and money. Half an apple and a piece of buttered whole wheat toast probably has more nutrition.

Comment: Here’s another article from World’s Healthiest Foods. Needless to say, you won’t find Twinkies on this site. We’ve tried apricots at school. Most kids have never seen them and don’t know what they are – dried or fresh. That’s a shame. I remember them being like candy when I was a kid, but I grew up in California and apricots grew in the fields off the island.

Apricots

Apricots are those beautifully orange colored fruits full of beta-carotene and fiber that are one of the first signs of summer. Although dried and canned apricots are available year-round, fresh apricots with a plentiful supply of vitamin C and are in season in North America from May through August. Any fresh fruit you see during the winter months have been imported from either South America or New Zealand.

Relatives to peaches, apricots are small, golden orange fruits, with velvety skin and flesh, not too juicy but definitely smooth and sweet. Some describe their flavor as almost musky, with a faint tartness that lies somewhere between a peach and a plum.

• Health Benefits
• Description
• History
• How to Select and Store
• How to Enjoy
• Safety
• Nutritional Profile
• References

Health Benefits

Nutrients in apricots can help protect the heart and eyes, as well as provide the disease-fighting effects of fiber. The high beta-carotene and lycopene activity of apricots makes them important heart health foods. Both beta-carotene and lycopene protect LDL cholesterol from oxidation, which may help prevent heart disease.

Apricots contain nutrients such as vitamin A that promote good vision. Vitamin A, a powerful antioxidant, quenches free radical damage to cells and tissues. Free radical damage can injure the eyes’ lenses.

The degenerative effect of free radicals, or oxidative stress, may lead to cataracts or damage the blood supply to the eyes and cause macular degeneration. Researchers who studied over 50,000 registered nurses found women who had the highest vitamin A intake reduced their risk of developing cataracts nearly 40%. Apricots are a good source of fiber, which has a wealth of benefits including preventing constipation and digestive conditions such as diverticulosis. But most Americans get less than 10 grams of fiber per day. A healthy, whole foods diet should include apricots as a delicious way to add to your fiber intake.

Protect Your Eyesight

Your mother may have told you carrots would keep your eyes bright as a child, but as an adult, it looks like fruit is even more important for keeping your sight. Data reported in a study published in the Archives of Opthamology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.

In this study, which involved over 100,000 women and men, researchers evaluated the effect of study participants’ consumption of fruits; vegetables; the antioxidant vitamins A, C, and E; and carotenoids on the development of early ARMD or neovascular ARMD, a more severe form of the illness associated with vision loss. Food intake information was collected periodically for up to 18 years for women and 12 years for men.

While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of either form of ARMD, fruit intake was definitely protective against the severe form of this vision-destroying disease.

Three servings of fruit may sound like a lot to eat each day, but by simply tossing a banana into your morning smoothie or slicing it over your cereal, topping off a cup of yogurt or green salad with a half cup of berries, and snacking on an apricot, you’ve reached this goal.

Description

Apricots are small, golden orange fruits, with velvety skin and flesh: not too juicy but definitely smooth and sweet. Their flavor is almost musky, with a faint tartness that is more pronounced when the fruit is dried. Some people think of the flavor as being somewhere between a peach and a plum, fruits to which they’re closely related.

History

Apricots are originally from China but arrived in Europe via Armenia, which is why the scientific name is Prunus armenaica. The apricot tree came to Virginia in 1720 but its appearance in the Spanish missions of California around 1792 marked the fruit’s real arrival. The climate there is perfectly suited to apricot culture, and apricots in the United States are grown primarily in the sunny orchards of California.

Apricots are enjoyed as a fresh fruit but also dried, cooked into pastry, and eaten as jam. The fruits are also distilled into brandy and liqueur. Essential oil from the pits is sold commercially as bitter almond oil. Turkey, Italy, Russia, Spain, Greece, U.S.A. and France are the leading producers of apricots.

How to Select and Store

Apricot season in the U.S. runs from May through August. In the winter, apricots are imported from South America. Look for fruits with a rich orange color while avoiding those that are pale and yellow. Fruits should be slightly soft. If they are too firm they have not been tree-ripened, and tree-ripened fruits always taste best.

How to Enjoy

A few quick serving ideas:

Add sliced apricots to hot or cold cereal.

The next time you make whole grain pancakes add some chopped apricots to the batter.

Give a Middle Eastern flavor to chicken or vegetable stews with the addition of dried, diced apricots.

Serve fresh apricots in your green salad when they are in season.

Safety

Dried Apricots and Sulfites

Commercially grown dried apricots may be treated with sulfur dioxide gas during processing. They may also be treated with sulfites to extend their shelf life.

Sulfur-containing compounds are often added to dried foods like apricots as preservatives to help prevent oxidation and bleaching of colors. The sulfites used to help preserve dried apricots cause adverse reactions in an estimated one out of every 100 people, who turn out to be sulfite sensitive.

Sulfite reactions can be particularly acute in people who suffer from asthma. The Federal Food and Drug Administration estimates that 5 percent of asthmatics may suffer a reaction when exposed to sulfites. Instead of the bright orange color of sulfite-treated dried apricots, unsulfured dried apricots have brown color, but are a much healthier choice for sulfite-sensitive individuals.

Foods that are classified as “organic” do not contain sulfites since federal regulations prohibit the use of these preservatives in organically grown or produced foods. Therefore, concern about sulfite exposure is yet another reason to purchase organic foods.

Nutritional Profile

Apricots are an excellent source of vitamin A, a very good source of vitamin C, and a good source of dietary fiber and potassium.

Apricots contain phytochemicals called carotenoids, compounds that give red, orange and yellow colors to fruits and vegetables. The powerful antioxidant Lycopene is one of the carotenoids found in apricots.

For an in-depth nutritional profile click here: Apricots.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Apricots is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents; the nutrient density rating; and the food’s World’s Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Food and Recipe Rating System.

In Depth Nutritional Profile for Apricots

I visited my mother at the senior residence on Sunday. The care providers were very nice. It was odd to see someone there who has been as independent as my mother. She’s ninety now. My preference would have been to leave her in her own home, but I didn’t have that choice, and she can’t manage alone.

As I was musing about these things, I compared the care giving jobs we do at the Garden School and the jobs the care providers do at the home and I wondered if the short span of time most of these residents will spend there is comparable to the short span of time our kids spend at the Garden School.

Our main project is to discover the child and make his life safe and comfortable so that he can learn. Then we teach him, and then he goes on to other leagues.

The senior residence job is also to make the elderly feel safe and comfortable … what then? Mother mentioned that she was going to go “finish” college. I thought it was wonderful. I wondered which side of the desk she’d prefer.

Graduation is in a few weeks. It’s a fun day with a picnic. More details later.

For those who wrote in, thanks for the comments. Your children are the highlight of a life well worth spending on children.

I always say, when I’m their age, I’ll be over at the home – or worse. Maybe I’ll be thinking and praying for them as they work out their lives. It’s a thought.