The Ultimate Vampire Resource and Directory

Hello, fellow Vampires. Here we go again. Another year and many resolutions to be accomplish. So, I will be posting something that cover the general "new Year resolutions", if you create one. Here we go"

Many of you decided to exercise, Do you know that
the following will help you to gain control of yourself.

WALKING

A walk around town, through the woods, in the mountains or on the beach is a
great way for kids and their parents to stretch their muscles, burn calories and
discover new sights together. For city treks, pack snacks and beverages in
your backpacks. On hikes, add binoculars, nature books, compasses, maps
and insect repellent. Be sure to wear sturdy, comfortable shoes for your
expeditions. Try strapping your little ones into three-wheeled strollers meant for
jogging.

CYCLING

Even toddlers on tricycles and youngsters on bikes with training wheels can
participate in family rides around town and on back roads. Make sure
everyone's bike is the correct size for their height. Bring water bottles, high energy
snacks and fruit. Wear approved helmets, use bicycle safety flags and
carry a repair kit with patches, tubes, wrenches and an air pump.
WHEELS AND BLADES
Roller and ice skating are activities adults and children can enjoy together.
Many cities have special areas meant just for skaters. Knee and elbow pads
will help cushion the blow if skin meets the pavement. Wrist guards can help
prevent injuries from falls.

SWIMMING

Water sports are great opportunities for family fun, but extra safety precautions
are required. Never leave young children unattended in or near a pool, lake,
river or any body of water. Younger children should always wear certified
flotation devices. Avoid inner tubes and "water wings." They don't provide
adequate protection for young children.
Adults who swim with their children should learn cardiopulmonary resuscitation
(CPR) and other water safety procedures.

DANCING ( yes, even Vampires love to dance)

Most adults don't consider dancing an activity to do with their kids. But some
forms of social dancing, including folk dancing and square dancing, are easy
and fun for kids to learn. Investigate dancing opportunities at schools and
community centers. Ask if children are invited to attend.

PARTIES AND OTHER ACTIVITIES

Birthday parties at bowling alleys, skating rinks, miniature golf courses or parks
are good ways to add physical activity to family gatherings. Think like a kid and
you'll come up with other great ideas for family fitness. Kite flying, dog walking,
skiing, treasure hunts, batting cages and walk-a-thons are just a few more
ways you can mix fitness with family fun.

Ahhh, Let's talk a little bit about those pesky white "grease" that can be attached to your vein!!!

Six Tips to Lower Your Cholesterol

If you have a total blood cholesterol level that is borderline or high, here are six
steps you can take to lower it:

1. Cut Back on Fat in Your Diet
Limit the fat in your daily diet. You can reduce fat by eating less fatty cuts
of red meats and fewer foods prepared with animal fats and oils. Use
fewer "added" fats, such as butter, margarine, salad dressings,
mayonnaise and sauces. Avoid fried foods. Here's a good rule of thumb:
make sure that no more than 30 percent of your daily calories are from
fat.

2. Know the Type of Fat You're Eating and Use Unsaturated Fats
Saturated fat raises your blood cholesterol level more than anything else
you eat, so replacing saturated fats with unsaturated fats may help lower
your blood cholesterol levels.
Saturated fats are those fats that are solid at room temperature. They
raise serum cholesterol levels. You'll find them in animal products such
as bacon, cold cuts, frankfurters, and even cheese and whole milk, as
well as a few plant products, including coconut or palm oil.
Be aware of foods such as cookies, crackers and others that may contain
palm or coconut oils on their ingredient list. Remember to read food
labels! Unsaturated fats come in two forms: polyunsaturated and
monounsaturated.
Safflower oil, sunflower oil, sesame oil, corn oil and fish are good sources
of polyunsaturated fats. Polyunsaturated fats can help lower serum
cholesterol levels.
Monounsaturated fats can be found in olive oil, peanut oil and canola oil.
Research suggests these are also effective in lowering your cholesterol
level.

3. Eat More Carbohydrates and Dietary Fiber
Choose foods high in complex carbohydrates (starch and fiber). Dietary
fiber is that part of plant food that is not completely digested. As it passes
through the intestines, it helps to eliminate unneeded fat and cholesterol.
Complex carbohydrates contain little or no saturated fat and no
cholesterol. They include whole grain breads and cereals, oats, barley,
brown rice, dry beans, and fruits and vegetables (especially those with
skins).

4. Eat Fewer High Cholesterol Foods
You should limit your intake of foods high in cholesterol to less than 300
mg a day. Cholesterol is found in animal products such as egg yolks,
meats (especially organs like liver and kidney), dairy products and some
shellfish.
There is cholesterol in both high fat and low fat foods. Even if a food is
low in fat, it can be high in cholesterol or vice versa. Make sure to read
your food labels for content analysis on both fat and cholesterol. And
double-check serving sizes.

5. Exercise Regularly
If you want to be your healthiest, you should aim for at least 20 minutes
of aerobic activity three times a week or more. Aerobic exercise is a great
way to increase your high-density lipoproteins (HDL) or "good
cholesterol" level. Regular exercise can also help you reduce stress, feel
better and increase your energy.
Brisk walking, jogging, bicycling, rowing and aerobic dance are examples
of aerobic activity that can help lower your blood cholesterol level.

6. Know Your Optimal Weight and Maintain It
Your weight and body fat are important because a high percentage of
body fat can increase your susceptibility to heart disease. To find out your
optimal body weight, or if you're interested in losing weight, talk to your
healthcare provider. Together, you can determine if a weight loss or lifestyle change program would be appropriate.

TAKE THESE STEPS AND TAKE CONTROL OF YOUR HEALTH

Make an action plan with the help of your physician. The important thing is to
know your cholesterol score and make a change for the better in your lifestyle.
How much your blood cholesterol is lowered depends on how high it was to
begin with and how consistently you maintain dietary and exercise guidelines.
For some people, heredity may be a major factor in high blood cholesterol
levels. If this is your situation, modifying your lifestyle may not sufficiently lower
your cholesterol. Your physician can determine if heredity is a factor and if
medication is appropriate.
Think Your Way to a Positive Attitude
You're late for your morning meeting but just about to reach your exit.
Suddenly, a car shoots across three lanes of traffic to cut you off. You lean on
the horn and want to scream, but it's too late anyway; you've missed your exit
and are stuck in stop-and-go traffic.
You reach over and grab a chocolate donut from the box you were taking to
the meeting. Chocolate usually lightens your mood. But after finishing the
snack, you panic. "I shouldn't have eaten the whole thing! Now I'm off my diet. I
can't do anything right!"
Do these thoughts sound familiar? Your thoughts are very powerful and are
connected to your success in losing weight, achieving other goals and
improving your quality of life. A positive attitude can actually improve your
situation while a negative attitude may worsen it.
It may seem as if your feelings control your thoughts, but actually the opposite
is true: your thoughts control your feelings. And since you can control your
thoughts, you can teach yourself optimism.

5 GREAT WAYS TO THINK YOUR WAY TO A POSITIVE ATTITUDE

» Use motivating self-talk: Motivating self-talk can enhance progress.
With a little practice, you can change de-motivating thoughts into
motivating ones. Instead of thinking, "I don't feel like exercising," think,
"I'm going to feel great after this workout!" Focus on how you will feel
after you exercise instead of how you feel before.
» Remember past success: If sticking to a diet seems impossible, think
about what you have already accomplished. Making a list of your
successes will remind you that you can do it!
» View setbacks as learning experiences, not failure: Instead of feeling
depressed when you slip up, focus on what you will do differently next
time.
» Set small goals: Work toward small goals so that you can see success
right away and build confidence. For example, walking instead of
snacking when stressed is a small, yet valuable, goal.
» Plan ahead: If you plan ahead, all you have to do is stick to your plan.
Deciding in the moment makes it too easy to change your mind.
At first, consciously trying to think positively may not feel natural. But after
three weeks or so, you will be more comfortable doing so and will start to see
the results. Try it today; you can do it! As Henry Ford once said, "Whether
you think that you can, or that you can't, you are usually right."

The Art of Eating Smart, I am not talking about drinking Blood! LOL

TEST YOUR FOOD SAVVY

Take this quick test to see how much you know about healthy eating.
1. (T or F) Your body burns calories even when you are not moving.
2. (T or F) Eating healthy is a matter of choosing foods from four basic food
groups.
3. (T or F) To eat healthy, you should eat an equal portion of carbohydrates,
proteins and fats.
4. (T or F) To eat healthy, all you have to do is watch your calories and
reduce your intake of sugars, fats and salts.
5. (T or F) If a food label says it is 100 calories and 95 percent fat free, it
means that only 5 percent of its calories come from fat.
6. (T or F) As long as you exercise regularly, you can eat virtually anything
you want.
7. (T or F) Snacking between meals is bad for you.
8. (T or F) Polyunsaturated fats have just as many calories as saturated
fats.
9. (T or F) Pastas, rice and breads are fattening.
10. (T or F) Ground turkey is good for you because it is high in protein and
low in fat.

Scroll down to see how you scored.

YOU DON'T HAVE TO DIET TO EAT SMART

What does the word diet mean to you? Many people think that dieting only
refers to losing weight; but your diet actually refers to what you eat. Everybody
has a diet, but some diets are healthier than others. People with poor diets
tend to feel tired, weak or may even gain too much weight.
Diet plans come and go, but eating healthy is one habit that will never go out of
style. The trouble is that most people don't know how to eat healthy. Some
people think eating healthy means eating boring or bland foods, or portions so
small that they're gone in two bites!
But supermarkets are full of a wonderful variety of foods, and just because it
tastes good doesn't mean it's bad for you. The secret lies in eating foods that
give you more of the nutrients you need, and fewer things (like fat, salt and
sugar) you don't want. And it means unlearning some of our old food habits.
A PLACE TO BEGIN: THE FOOD PYRAMID
Many of us learned that there were four food groups, and that all four were
essential to good health. But studies have shown that this old model is not the
best one for healthy eating.* The new food pyramid is a guide to a healthier
and more nutritious diet.
*Studies show that Americans may be eating too much animal protein, and
should be eating more grains and vegetables instead.

HOW TO READ THE NEW FOOD PYRAMID

6-11 servings of bread, cereal, rice or pasta
The food pyramid shows us that a healthy diet starts with a good, solid base of
foods from this important group. These complex carbohydrates provide your
body with the energy you need each day, along with several nutrients. Though
6-11 servings may sound like a lot, keep in mind that standard serving sizes
are smaller than you might think. For example, a single slice of bread is
considered one serving. So if you ate a sandwich, you'd already have two
servings of bread. Read labels if you are not sure how big a serving is.
3-5 servings of vegetables and 2-4 servings of fruit
Adding to that foundation, you can eat healthy amounts of fruits and
vegetables, which come in a variety of forms. Though fresh is usually best for
maximum nutrition, you can also get these in the form of juices or frozen and
canned goods. Best of all, foods from this group make terrific snacks and the
seasonal variety is always changing.
2-3 servings of milk, yogurt or cheese, and 2-3 servings of meat, poultry,
fish, dry beans or nuts
Unlike the old model, the food pyramid places less emphasis on animal
products. Many of these foods are high in protein and fat. Having these foods
as side dishes or supplements to the other groups is healthier for you.
Fats, oils and sweets used only sparingly
Though the various forms of fats and sugars add flavor and texture to make
foods more enjoyable, you can have too much of a good thing. These are
known to be harmful to your body if you eat too much, too often. And these
food products often sneak unnoticed into other foods as hidden dangers. One
rule of thumb: if it's greasy, oily, creamy or fried, think twice before you bite.
VARIETY IS THE SPICE OF LIFE
Each food group provides your body with some nutritional benefit - for good
health you need them all. But it is also important to get the right balance of
these food groups, and choose foods within each group that are low in fat,
sugar and salt, and high in fiber, complex carbohydrates, vitamins and
minerals.
Try new foods, and cook up your favorites in new and different ways. If you eat
a variety each day, you'll discover endless possibilities for delicious meals and
snacks - and they're good for you too.

SNACKING WITHOUT GUILT

Eating healthy also means being realistic about snacking and enjoying your
other favorite foods. If you crave a certain food, remember the 80/20 rule: as
long as you eat healthy 80 percent of the time, you can sample those
"forbidden" foods 20 percent of the time, guilt-free.
Many food manufactures now make healthier versions of their products.
Though you should still try to limit your snacking, you can think of snacks as a
mini-meal. Three balanced meals and three mini-meals will provide you with
the energy you need all day.

GETTING THE BALANCE RIGHT

Finally, remember that you don't need a calculator at every meal to figure out
what's healthy. Just remember that for good health, you need to balance
eating, exercise and feeling satisfied when you eat. As a general guideline, aim
for the following balance each day. If one meal falls short in one area, make up
for it at your next meal.
Type of Food Percent of Daily Calories
Carbohydrates 60-65 percent
Proteins 12-15 percent
Fats Less than 25 percent

HOW MANY CALORIES DO I NEED PER DAY?

The answer to this question is different for everyone; it depends on how tall
you are, how much you weigh, whether you would like to lose, gain, or
maintain weight, etc. Check with your doctor to be sure. For a general
guideline, use 1,500 to 2,000 calories per day for women; 2,000 to 2,500 for
men. Active people may need more calories.
ANSWERS TO QUIZ
1. True: Even sleeping, your body is at work repairing cells, pumping blood
and providing oxygen to all its parts. Food is stored as energy to help
make those functions work. But an excess of food is stored as fat, and
exercise can help burn those extra calories.
2. False: Contrary to what you may have been taught, the four food groups
may not be the healthiest model for eating. For a better model, study the
food pyramid.
3. False: You do not need an equal portion of these nutrients. Rather, you
need primarily carbohydrates along with a smaller amount of protein and
fat.
4. False: There's more to eating healthy than avoiding what's bad for you.
Healthy eating habits come from choosing the foods that are good for you
too, like fruits, vegetables and whole grains.
5. False: The 95 percent refers to the product by weight, not calories. To
convert grams of fat to calories from fat, multiply grams of fat by 9 (since
1 gram of fat = 9 calories).
6. False: Though a regular exercise program can certainly help you keep
yourself in good condition, all your efforts to stay healthy won't work if you
eat the wrong kinds of foods. No matter what your shape, eating healthy
is good for everybody.
7. False: Snacking on healthy foods, like fruits and vegetables or whole
breads, can actually help you. If you eat small meals balanced over a
day, your body will process them more efficiently than if you gorged
yourself at one meal and starved the rest of the day.
8. True: Whether a fat is polyunsaturated or saturated, it still contains 9
calories per gram.
9. False: These starches are actually complex carbohydrates and good for
you - it's the sauces and the butter you put on them that can make them
unhealthy.
10. False: Although highly touted as a health food, and indeed high in
protein, ground turkey is also equally high in fat. Don't be misled into
thinking that so-called health foods are always healthier for you. Read the
labels to be sure. Ground skinless 100 percent breast meat (chicken or
turkey) is truly low fat.

Anger without Aggression

Chances are that as you go through each day you will bump up against some
person or event that causes frustration. What do you do with your anger when
it arises? Do you stuff it down, hide it or deny it? Do you lose control and dump
your anger on those around you? Either of these extremes can be destructive -
but there is a middle ground.
It may be hard to think of angry feelings as separate from acts of aggression
because the two are so closely connected. But anger and aggression are
actually separate functions, and differentiating between the two is essential. By
staying in touch with your feelings of anger without engaging in acts of
aggression you can learn new information about yourself - what you like, need,
or want, and what is important to you.
Anger is an emotion that occurs naturally when we are confronted with an
injustice to ourselves or to others, or when we experience frustration in
reaching a goal or fulfilling a need. Because our culture links anger with
aggression, many of us - especially women - are taught that anger, in and of
itself, is wrong. But like happiness or sadness, anger is a normal part of human
experience.
It is aggression - behavior that harms others, ourselves, or property - that
causes problems, not anger. When we jump from anger right into aggression
we not only can become dangerous and hurtful, we miss out on the chance to
explore what our anger is trying to tell us. Anger helps us decide to set new
boundaries, address important issues, and ask for what we need, to name just
a few benefits. Here are some ways you can let your anger lead you to
constructive, rather than destructive, acts:

SAFETY FIRST!

Learning to discriminate between anger and aggression is crucial to staying
safe while staying connected to your emotions. Be aware of any knee-jerk
reactions that lead you to respond immediately by striking out, either verbally
or physically. Plan how you will avoid acting on these dangerous impulses. If
you need to "put away" your anger to avoid losing control, be sure to take a
break to get some distance from your emotions.

ALTERNATIVES THAT WORK

Perhaps keeping your anger under control is not the problem - it's finding and
recognizing your anger. Physical or verbal exercises can help you. Tearing up
an old phone book or pounding nails into wood lets your body lead the way into
your emotions. Or you might prefer exercise related activities, like jogging,
kicking a soccer ball, and shooting hoops. If you favor verbal release over
physical, journaling is your key to releasing anger. Grab a pen and notebook
and let the words flow. You can even use a tape recorder if writing slows you
down too much.
WHAT DOES IT MEAN?
What is your anger telling you about your situation, your relationships,
yourself? Take the time to sort out the specifics of what has raised your ire,
and identify any patterns. Ask yourself:
» When and why do I find myself becoming angry?
» What want or need is being frustrated when I feel angry?
» What part of this do I have control over?
» What change do I need or want, in myself or others, to prevent anger
being triggered in the future?
By tolerating the discomfort you experience when your anger surfaces you can
glean important, life-changing information. In the future, let your anger work for
you, rather than against others.

20 Tips for Weight Control

» Keep a food diary. Write down all the food and beverages you consume
for one week. Note the circumstances and time of day (mealtime,
watching TV, while upset, etc.).
» Set realistic goals. Remember, you put the weight on one day at a time,
and that is how it will come off. Two pounds is the maximum you should
lose in one week.
» Drink plenty of water. Try to drink between six and eight glasses every
day.
» Think nutrition. Choose foods that are high in nutritional value and low in
fat and calories (e.g., vegetables, fruit and low fat dairy products).
» Cut down on portions. Reduce the amount of food you put on your plate.
Use a smaller plate. Eat slowly. Stop eating when you are full.
» Eat balanced meals. Plan your meals to include foods high in complex
carbohydrates (fruits, vegetables, grains and starches). Reduce the fat in
your diet to below 30 percent per day.
» Increase your exercise. This will burn extra calories by increasing your
metabolic rate. It will also help decrease your appetite.
» Remove temptations. Don't buy high calorie snacks. Throw out all candy,
nuts, ice cream and junk food.
» Make smarter choices. Stay away from fast foods. Include plenty of
wholesome, nutritious foods.
» Read labels. Fresh foods are a better choice for controlling the fat in your
diet.
» Change habits; don't just diet. Use a sensible, safe approach to weight
control. For long-term results, concentrate on making gradual changes in
your eating habits.
» Cooking methods. How you cook is as important as what you cook.
Broiling, baking, roasting and stewing are the best methods. Avoid frying.
» Cut down on alcohol. Eliminate empty calories. Substitute water or lowcalorie
beverages.
» Plan for difficult situations. Eat something before parties and other gettogethers.
Avoid nibbling.
» Join a group. Look for one offering nutritional education, behavior
modification techniques and emotional support.
» Grocery shopping. Make a list and stick to it. Stay away from the snack
aisles. Eat before you go.
» Determine your ideal weight. Take a body composition test. Learn how
much of your weight is fat and how much is lean muscle mass.
» Be aware of health consequences. A lifestyle that promotes excess
weight is a lifestyle with added health risks.
» Use substitution techniques. The key to successful weight control is
replacing unhealthy foods with wholesome, nutritious foods.
» Still need help? For additional information, ask your physician.
Blending Families:
Tips for a Successful Transition
With more than half of all marriages ending in divorce and the majority of
divorced individuals finding new partners, the number of blended families is
growing. Blended families encounter a whole range of challenging practical
and emotional issues.
The process of combining two households and two sets of children can be less
confusing if parents take time to deal with sensitive feelings and build new
family relationships. Here are some suggestions for minimizing the confusion
and stress that can accompany the formation of new families:

SET GROUND RULES

Discuss your concerns and feelings when you consider living with someone
who also has children. Talk about practical issues such as who has authority
over which kids and when and how visitation provisions will be accommodated.
Encourage open communication and cooperation between all the adults
involved, including former spouses.
New partners may bring to the marriage different ideas about disciplining
children. One strategy that works for many blended families is for the new mate
to refrain from disciplining the other's children until they can agree on a
common set of expectations and a discipline style.

PAY ATTENTION TO FEELINGS

A stepparent-stepchild relationship can foster all sorts of emotions, some
wonderful, some not. Sometimes parents and children can subconsciously
compete for the attention of the other parent or vice versa. These feelings
should be recognized but minimized. Competitive feelings may also emerge if
one parent seems to favor his or her biological children. A situation like this can
generate great hostility and should be confronted early on. Stepparents should
avoid making negative statements about the absent biological parent in the
presence of the children.

BE FRIENDS FIRST

Some stepparents who join a family are ecstatic to be the "instant" parents of
children they adore. Their joy may quickly turn into frustration, however, when
they find that their stepchildren are boiling over with anger, resentment and
other challenging emotions. Other stepparents are disappointed when they
don't feel instant pangs of love for their new stepchildren.
If you're a new stepparent, don't expect to love the stepchild right away or
expect love in return. Instead, focus on building a friendship based on mutual
appreciation and respect. Although you'll be coparenting, don't expect to
replace the missing parent in the child's heart. Get to know the child's likes
and dislikes, hobbies and friends.

EMPHASIZE THE POSITIVE ASPECTS

A blended family offers many benefits that a traditional nuclear family does
not. Members of a combined family can share new skills and interests with
each other, learn new customs and rituals and have more diverse
companionship within the household.
Despite the challenges involved in blending two families, when all family
members can be honest about their feelings and work together, blended
families offer opportunities to share a unique and special joy. It sometimes
helps to emphasize these positive aspects of stepfamily relationships and to
minimize or dispel the negative ones.
Your Aging Parents:
Understanding Their Needs
Have you noticed that department stores start displaying holiday decorations
before we celebrate Halloween? Most of us look forward to the fall and to the
holidays that follow. We anticipate seeing our parents, family members and
friends who may live nearby or some distance away. We think about the
wonderful stuffing Mom makes for the Thanksgiving dinner, Aunt Myrtle's
terrible fruitcake or the tasteless jokes Uncle Moe always cracks. As we age,
tradition becomes more and more important because it connects generations
and strengthens the bonds among those we love.
Along with the special holiday joy there may be an indication of something
amiss. The bird was pretty dry; actually it was singed in several places. When
you mention this to Mom, she admits she forgot it was in the oven until she
smelled something burning. You may not think any more about it until your
cousin takes you aside and tells you that one day last week she saw your
mother in a store downtown and she appeared to be confused when your
cousin greeted her. You decide it's a coincidence and dismiss your nagging
feelings.
On New Year's Day the front of your mother's dress is stained with food when
she and your father arrive for brunch. When you question her about it she tells
you she picked it up from the cleaners the day before, it couldn't possibly be
stained. Concerned, you approach your father, who is clearly upset, but
refuses to talk about it. Is this a crisis in the making? How are you going to
respond?
While this scenario is not typical (only a small percentage of the elderly actually
experience senility) your older relatives are likely to face other problems as
they age and may need your help. Unfortunately, most of us are not prepared
to deal with aging parents or relatives. It is difficult to face the growing reality
that our aging parents may not be able to care for themselves forever. You
may need to start providing emotional, physical or possibly even financial
support for your parents.
How you handle these situations will have an impact on your life, on your
relatives' lives and even on how your children care for you when you reach this
stage yourself. You'll need to start considering where to go from here. When
selecting a counselor, consider one who can: That's where Managed Health
Network can help. We have counselors who can:
» Provide you with emotional support, as well as practical advice
» Help you analyze the situation and determine where you need assistance
» Work with you to review options that are available to you and your aging
relatives
» Refer you to appropriate community resources
If you are having a difficult time dealing with aging parents or relatives, or need
someone to talk to for any emotional or substance abuse problem you may be
experiencing, please contact a clinician. we're here for you 24 hours a day,
seven days a week. All contact with MHN is confidential within the bounds of
applicable law.

WOW. If you made it to the end. CONGRATULATION!!! Now, go and apply what you learn. Thanks for stopping by and see next month!