Learn the basics of healthy eating

With all the crazy diets out there, it’s hard to find the basics of healthy eating.

Magazines, commercial, ads and everything around us encourages us to adapt to an unhealthy diet leading us down the wrong path to nutrition.

Diets that require dramatic weight loss, for example losing three pounds per week, will often lead you to regain especially in the absence of exercise. 

In order to preserve calories, your body will soon adapt to the lower food intake, and your metabolic rate, the rate at which food is burned for energy, will be lowered. As soon as you start eating normally again, you’ll regain the pounds you lost, and maybe even gain more.

It’s not recommended to lose more one to two pounds per week. If you desire to lose 30 pounds, you can lose two pounds per week and in a matter of four months you’ll reach your desired weight.

“No, I can’t gain it all again. What can I do to lose weight and maintain a healthy body weight?”

It takes time, and also determination. Let’s go through a couple of tips that can improve your overall nutrition and health:

Eat right, exercise and have fun.

Whatever you do to become healthier, enjoy the journey and have fun with this experience. Look for classes that you’ll be interested in doing– maybe yoga, Pilates or even jiu-jitsu. 

Invite your friends over and cook a healthy recipe with a lot of veggies, protein and grains. Be grateful that you have the sources to improve your nutrition.

Enjoy your food but eat less.

I realized that I don’t need to eat as much to enjoy what I’m eating. I used to think that the more full I was, the happier I would be, but that’s not true. Take small bites and enjoy each bite as your last one. Eat slowly and chew your food properly. Also try to avoid oversized portions.

Make half of your plate fruits and vegetables.

Most people are not interested in broccoli as much as they are in pizza, but try to keep things in balance. Strange enough, I eat salad when I’m eating pizza.

First I will eat my salad with broccoli, lettuce, bell peppers, cauliflower and an assortment of nuts. After eating my healthy salad, I allow myself to eat a couple of slices of pizza.

Find a healthy snack that you can eat before enjoying your meal. Carrots and hummus are a great combination of fiber and protein.

Drink water instead of sugary drinks.

According to Wellness Mama, a single can of soda contains the equivalent of 10 teaspoons of sugar. This amount of sugar increase the blood sugar an causes an insulin reaction to the body. It can cause further problems such as diabetes, insulin resistance, weight gain and health problems.

Drinking water also helps maintain a healthy balance of bodily fluids, and it keeps your skin hydrated. It energizes muscles and controls your calorie intake. Keep drinking water and avoid soda, chocolate shakes, energy drinks and even vitamin water.

Cook at home.

People that cook at home eat less calories, spend less money on food and have healthier diets all around. 

Cooking gives you confidence, and can improve your math skills and even your vocabulary, by measuring fractions and learning new words in recipes.

Be smart about your choices, and plan ahead.

Be organized with your meals and keep snacks with you. Fruits and grains are a great way to boost your energy and also stop unhealthy cravings.

Keep things organized and be motivated to be healthier. You can do it.

Put yourself as a priority

I often hear people saying “I wish I had more time to myself,” or “I need more hours in my day.”

Well, you are right. We live in a time where we need to work harder for our failing economy. Sad but true.

Sometimes finding time alone seems impossible, I get it.

Wake up, take a shower, eat breakfast, go to work, eat lunch, go back to work, drive back home, prepare dinner, do laundry, wash dishes, take a shower… and your day is gone.

Everybody is in need of having some extra time. Everyone is looking for a quiet place to lay down and count to 100 or maybe just take a quick nap.

Finding time is the number one priority of many people, and often the goal on New Year’s Eve.

“Next year I’ll make more time for myself.” But does that really happen?

Creating personal time can be taught at times, but there are certainty ways to do that if one’s determined and wants to puts effort in achieving that goal.

the number one tip is to organize your schedule. Having a schedule where everything falls into place will save you plenty of time, and will leave you with some 10-15 minutes of relax time.

“Me” time will leave you feeling relaxed, happier and living a calmer life.

The second tip of advice is to prioritize “you” instead of events, work, nights out, gym, etc. Sometimes you just have to put that off for another day. Don’t overload your schedule.

Taking your day slowly will bring you a sense of peace.

Do not feel selfish for finding more time for yourself. It will allow you to renew, heal and even create reserves of energy. Put your priorities straight and everything else will fall into place.

Organize it.

A version of this has been posted at The Vista

Post-Millennial generation: Internet experts

What everyone talks about is that this generation seems to be creating Internet experts at a very young age.

The Post-Millennial generation will indeed become digital experts, as they are born in the age of Selfies, Hashtags, Screeners, Tweenials and Globalists. This generation lives in a 3-D world where technology is in the palm of their hands, and everything can be accessed by a click or touch.

What will you do if your child is loud and cannot behave? Well, you can give him/her your Ipod Touchwith games such as Monkey Preschool Lunchbox, Elmo Calls and Alpha Tots.

Let’s not forget the great Disney movies that seem to be the only way to silence a loud rebellious cry.

Technology seems to be the answer for this new generation, but is that a good thing?

Unfortunately, there are many possible threats children face in a virtual sphere. Even though the Internet can be a great source of information and entertainment, experts believe there’s a growing concern about internet and its harmful effects when misused.

“Most cases of Internet addiction stem from loneliness and a lack of parental care and attention in families where both parents are working and thus cannot allocate adequate time for their children. When parents do not spend time with their children or provide social and emotional support, children often tend to connect to the Internet, which is an easy way to make new friends and escape from the real world,” said Child Psychologist, Sevil Yavuz.

Children that spend long hours connected to the Internet might have trouble establishing a face-to-face communication. It might effect the child’s self-esteem, activity levels, diet, confidence, their academics and social lives.

Parents must discuss with their children about Internet and its safety. They can also expose children to outdoor activities, as well as hobbies.

It’s crucial that parents make boundaries on the internet usage, and provide other activities that will potentially benefit the child, such as reading, playing with toys, or watching movies.

The generation before the Post-Millennials, ages 18-33, are the ones that access the Internet by the use of laptops or cellphones. They are the ones that grew up without having a great accessibility for Internet, and going outside to play with the other kids was encouraged.

Millenials’ children were the ones that played outside and went home for dinner time, without having to post a photo or a tweet about the food they consumed.

Twitter as your life resume

Twitter has become well known, and it has been used by millions of people, but what stands out about it?

Since 2009, Twitter grew tremendously and connected many people around the globe. Twitter has now 288 million monthly active users, where 33 languages are supported, according to the data.

This extraordinary app can generate job opportunities, increase your network, and even improve your writing skills.

Some people might argue that Twitter cannot help you professionally, but Dr. Terry Clark, professor of Twitter for Journalists at the University of Central Oklahoma, strongly disagrees. According to him, Twitter is not only beneficial for the work field but it gives an insight of people.

The two-week course at UCO made an impact on students’ lives, with a series of speakers active on the social media. Most of them had their lives changed because of the great app.

“Your Twitter page is your website. There is no business without twitter. If you can know it, you should know it because the resources are available.” said Mike Sherman, sports editor of The Oklahoman and NewsOK.

“Twitter isn’t a positive or a negative. Networking is how you really make your connections,” he added.

Sherman reminds students that Twitter can be used with authenticity and professionalism. He said companies might not hire an employee if they don’t have a twitter account. It sounds crazy, but it’s true.

Robert Crissinger, one of the top PR professionals at Bumbershoot, said Twitter can be used 80% personal and 20% business. Crissinger is a graduate from UCO, and had the great opportunity to gain knowledge from Dr. Clark many years ago.

“Twitter is only effective if you are listening and broadcasting. Twitter also helps you amplify your voice.” said Crissinger.

Twitter forces users to be concise with their writing, improve their writing skills, and perfect their thoughts. It can also be a life resume. It can be used to reach people in your professional area, as well as maintaining good relationships with inspiring people.

Even though Twitter has many benefits, users need to be aware that they are in the public eye. Don’t use twitter if you are out drinking with your friends. Put your phone away, and save that great quote for the next day.

Use Twitter as a tool to make you better person. Know your limits, but don’t be afraid to try new things.

Be you, and be fierce, but don’t publish if you cannot show it to your boss.

Remember you are also human. You will make mistakes. Don’t hesitate to delete something in your Twitter account, be transparent and honest. Have fun.

Realistic barbies will be out soon!

Thank God now we can find a Barbie that looks exactly like you.

With the demanding media telling you what you should wear, or how you should look, here's a hope for a diverse future. A future where you are accepted and liked for just being you.

Beauty comes in different colors, sizes, weights and styles. And guess what dolls?
Barbie finally gets you.

Fans will be able to choose 23 different barbies from the Barbie Fashionista Line. The dolls will have different eye colors, hair colors, skin tone, hairstyles and even face shapes. Barbie upgraded and we are thankful for that.

We are all beautiful the way we are, and we shouldn't feel less than that because the media tells you different. Stand up for yourself, and make a change. These Barbies understand that, and promotes diversity and acceptance.

For the dolls, there will be 18 eye colors, 23 hair colors, eight different skin tones, 22 hairstyles and 14 facial structures. The unique dolls are expected to arrive in stores on October-- and we cannot wait.

"We're thrilled to see the growing diversity among dolls," said Debbie Sterling, GoldieBox founder.

The brand believes there is nothing wrong with looking like princesses, but girls should be able to build their own castle as well. The brand also notices that girls are discouraged to be in the field of science, technology and engineering. Sterling promotes confidence, strong verbal skills, and equality among girls and boys.

"GoldieBlox is determined to change the equation. We aim to disrupt the pink aisle and inspire the future generation of female engineers," said Sterling.

Another brand that supports diversity is Naturally Perfect Dolls, launched Angela Sweeting, an Africa-American mom dedicated to teach her daughters the truth about beauty. Sweeting worried that her daughters would dislike their facial features and skin color. With that concern, she was able to create a natural looking doll, that represents girls of color.

"Seeing my daughter struggle with her beauty at the age of three was completely terrifying for me," Sweeting said. "I could not fully understand how a child so young could be aware of her outer appearance and even disapprove of it," Sweeting said.

According to her, the Angelina Doll was created to open the eyes of young teens struggling with their narrow view of beauty. She created the doll so kids can see themselves in a doll.

What good news for all of the women out there; let's celebrate diversity and embrace our true beauty.

 

A version of this was posted at The Vista 

Don't give up on love yet!

For years, couples visiting the city of love have written their names on locks, and threw the keys into the Reine river as a sign of their love, that is supposed to last forever. However, some things don't last forever, but I'm sure visitors will find another way to express their love.

Paris dismantled padlocks at the Pont des Arts, aka Love Locks bridge, due to the heavy weight that caused the bridge to collapse last year. The city took action, and got rid of the locks on June 1, 2015.

If you are wondering what will happen to your relationship, do not assume you will have to break up.  You don't have to end your relationship because they took the locks down. It's sad, but the city is taking measurements of safety and we should appreciate their concern.

It's estimated that that the padlocks weighed over 45 tons. Roughly a million locks have been placed on the bridge since 2008 causing a safety hazard to tourists and citizens.

In 2014, the Paris Mayor Office publicly encouraged visitors to take "selfies" at the bridge instead of leaving love padlocks. They even launched a campaign, "Love Without Locks" where they warn the risk of more panels collapsing. But unfortunately, the campaign wasn't a catch.

"Our bridges can no longer withstand your gesture of love. Set them free by declaring your love with #lovewithoutlocks," said the Paris Mayor Office.

The city council said that the padlocks cause "long-term heritage degradation and a risk for visitors' security."

But don't get too sad. The city plans to replace the padlocks by paintings over this summer, experimenting alternative materials for the bridge where locks cannot be attached.

"We want Paris to remain the capital of love and romance," said Bruno Julliard, Paris' deputy mayor. He added that the city will encourage visitors to express their love in other ways.

We hope this is the beginning of new love signs at the city of love.

A version of this story was published at The Vista

Bruce Jenner fully transitioned to a women

William Bruce Jenner, a remarkable athlete that won gold medal at the 1976 Summer Olympics, decided it was time to reveal his story.

The Keeping Up With The Kardashians star confirmed last month that he identify himself as a women, and was taking the procedures to completely transition.

The most famous open transgender in America, as many news sources described him, is not afraid of exposing his personal struggles. Jenner share intimate childhood moments, as well the struggles in his marriages.

In April, Bruce Jenner came out as a transgender in an interview with Diane Sawyer on a ABC's "20/20." In the following month, the 65-year-old shared difficult conversation with the family about his transition to a women.

The family that was once shocked and shaken by the news, seem to be accept his decision. "Everyone in the family has such a different emotion," said Kim Kardashian. "We all get back to acceptance and everyone supports him, but it's OK to have every emotion. There is this sense of death that people around feel, and he understands that, but he's not going anywhere.

Jenner has now fully transgender into a women, Caitlyn Jenner, and has launched an interview and cover of Vanity Fair magazine, displaying the new look.

"I think that [living as a man] would be hard after you do enough stuff, it gets harder and harder to play the other side," said Caitlyn Jenner.

According to Kim Kardashian, seeing Bruce Jenner as a women was felt very natural. "It's just a new chapter," she adds.