Hatfield Kia

• Understand and Improve Your Cholesterol
• Enjoying Fall Foliage
• What You Need to Know About Social Networking
• How to Create the ideal Study Space

 

September 2009 eNewsletter

Understand and Improve Your Cholesterol

According to the National Heart, Lung, and Blood Institute, high blood cholesterol affects more than 65 million Americans. Because September is National Cholesterol Education Month, there is no better time to learn about this serious condition and the ways you can protect yourself from it.

Let's start with the basics.

What is cholesterol?
It is a waxy, fat-like substance found in the bloodstream and the body's cells. Despite its negative connotation, cholesterol itself is not bad. In fact, our livers and other cells make about 75% of blood cholesterol. Our bodies use it to produce cell membranes and various hormones. About 25% of cholesterol comes from the food we eat. Here is where it gets tricky. There are both "bad" and "good" types of cholesterol. Too much of one type or not enough of the other puts you at risk for coronary heart disease, heart attack or stroke.

What's bad and what's good?

LDL (bad) cholesterol: "Bad" cholesterol is also known as low-density lipoprotein, or LDL. When there is too much LDL in the blood, it can build up in the walls of arteries and eventually form a thick, hard deposit that narrows the arteries. This condition is called arteriosclerosis. If a blood clot forms, it can block the artery altogether, causing a heart attack or stroke.

Eating saturated fat, trans fat and dietary cholesterol increases the amount of LDL in the blood. However, it is also produced naturally by the body. Unfortunately, some people inherit genes that cause their bodies to make too much LDL, and lifestyle modifications might not be enough to lower levels. If this is the case for you, see a doctor to develop a treatment plan.

HDL (good) cholesterol: According to medical experts, HDL carries excess cholesterol away from the arteries and back to the liver, where it is then excreted from the body. High levels of HDL, therefore, seem to protect against heart attack, while low levels increase the risk. According to the American Heart Association, anything below 40 mg/dL of HDL should be considered a risk.

Triglycerides: Triglycerides are a form of fat produced by the body that factor into the total cholesterol count. It makes sense, then, that people with a high level of triglycerides often have a high total cholesterol level. Elevated levels are often due to obesity, physical inactivity, smoking, excess alcohol consumption, and diets in which carbohydrates constitute 60 percent or more of total calories. 

Lp(a) cholesterol: Lp(a) cholesterol is also considered in determining a total cholesterol count because it is a genetic variation of LDL (bad) cholesterol. Although it isn't fully understood, it is thought to contribute to fatty buildup in the arteries.

Now that you understand the basics, what can you do to change your cholesterol levels and improve your overall health? Here are some ways to increase HDL (good) cholesterol.

• Aerobic exercise. Engage regularly in exercise that raises your heart rate for 20 to 30 minutes at a time. Research suggests that duration, rather than intensity, of exercise is more important.
   
  
• Stop smoking. Giving up tobacco will increase HDL levels.
   
  
• Alcohol. Studies show that one or two drinks per day can increase HDL levels. More than that, however, can lead to serious health problems. Furthermore, it is necessary to exercise caution because some individuals develop problems even when they limit alcohol consumption to one or two drinks per day.
   
  
• Lose weight. Obesity results in increased LDL and decreased HDL. If you are overweight, reducing your weight should increase HDL levels.
   
  
• Avoid trans fatty acids. Trans fatty acids not only increase LDL levels, they decrease HDL levels. If the nutrition label says the food includes, "partially hydrogenated vegetable oils," it means trans fatty acids are present.
   
  
• Increase the amount of monounsaturated fats and soluble fibers in your diet. Monounsaturated fats include canola oil, olive oil, avocado oil, and the fats in peanut butter. Soluble fibers are found in fruits and vegetables, oats, and legumes. Both monounsaturated fats and soluble fibers increase HDL levels. Omega-3 fatty acids, found in fish, and cranberry juice have been shown to do the same.

In recent years, cholesterol and its effects have received more and more attention. Thus far, however, attempts at creating drugs to increase HDL levels have been unsuccessful. Perhaps, in several years, such drugs will hit the market. Until then, focus on these tips toward a healthier body, and visit your doctor with any concerns.

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Enjoying Fall Foliage

As temperatures begin to fall, so do the leaves. But first, they decorate trees with magnificent shades of red, yellow and orange. The date of peak colors varies each year according to the amount of moisture and the timing of the first frost, but generally, the first two weeks of October showcase the most brilliant fall foliage. If you are looking to plan a leaf-watching trip, this guide will point you toward the ideal destinations. You don't have to travel to enjoy the beauty of autumn, however. Read on to learn how to make two fun, fall crafts in your own backyard.
 
Here are some of the best locations to view fall foliage:

Ephraim, Wisconsin
Ephraim, a scenic village in Door County, Wisconsin, redefines nature's beauty. Its number one asset is its waterfront view. Reflecting off the water, the light gives leaf colors magnificent clarity. The sparkling water and radiant foliage provide a beautiful backdrop for activities such as biking, shopping or picnicking. Across the harbor rests Peninsula State Park. Established in 1909, the park covers nearly seven miles of Lake Michigan's Green Bay shoreline and wraps around landscapes of forests, meadows, wetlands and rocky bluffs that ascend more than 150 feet.

Hermann, Missouri
Established in 1837, this quaint city is nestled along the banks of the Missouri River. It is blessed with original architecture, prize-winning wineries, a variety of shops, and the charm of old Germany. During your stay, you can take the Hermann Wine Path to visit seven nearby wineries. You can bike or hike the Katy Trail, a converted rail pathway named for the Kansas and Topeka Railroad. You can even rent a cottage perched on a bluff above the river.

Whitefish, Montana
With the beautiful Whitefish Mountain as a backdrop, the leaves seem to explode off the trees in vibrant colors. When the aspens, in particular, change color, the panoramic mountain views take on a glorious golden glow. Furthermore, the air is crisp and the people are friendly. While you are in Whitefish, enjoy a foliage hike in the nearby Glacier National Park, or visit the National Bison Range and see herds of North America's largest mammals. You can also paddle the Whitefish River or golf at one of Flathead Valley's nine golf courses.

Milford, Pennsylvania
Located in the northeastern tip of Pennsylvania, Milford overlooks the Delaware River at the spot where the borders of Pennsylvania, New Jersey and New York meet, enabling you to see miles of breathtaking fall colors at a glance. The Grey Towers, which offers home and garden tours, chamber music concerts, and short hiking trails, is one of the area's must-see attractions. You can also visit Bushkill Falls, a series of spectacular waterfalls.

Charlottesville, Virginia
This city rests in the foothills of the Blue Ridge Mountain domain, and its oaks turn stunning shades of red in the fall. A location steeped in history, Charlottesville draws millions of visitors each year. During your trip, visit historic sites, such as the homes of Thomas Jefferson, James Monroe and James Madison, or spend time exploring the picturesque University of Virginia.

Even if you don't plan to travel this fall, there are ways you can enjoy the fall foliage. Here are some fun and easy fall craft ideas that you can try in your own backyard:

Leaf Stenciling (fisher-price.com)Materials

• Leaves
• Masking tape
• Construction paper or poster board
• Scissors
• Sponge
• Clothespin
• Liquid tempera paint in fall colors (orange, yellow, red, and brown)
• Shallow containers
• Newspaper
• Clear contact paper (optional)

Instructions

1. Collect leaves in a variety of shapes and sizes.
2. Stick rolled pieces of masking tape to the backs of the leaves, and arrange them on construction paper or poster board.
3. Press down gently on the leaves so they lie flat against the paper.
4. Cut the sponge into small pieces, and clip a clothespin onto a piece.
5. Pour the paints into separate containers.
6. Show your child how to dip the sponge piece into the paint, blot it on newspaper to absorb the excess paint, then lightly dab it around the edge of each leaf.
7. Use a new sponge piece for each color.
8. When the paint is dry, carefully remove the leaves.
9. Let the paint dry, then hang the picture to display.
10. If you like, cover with clear contact paper to make a leaf place mat.

Leaf Scribbles (theideabox.com)Materials

• fall leaves from the tree
• crayons or chalk
• blank paper squares
• paper or plastic plate to fit the leaf
• tape or sticky tack

Instructions

1. Choose a few leaves off the tree. Any size is okay.
2. Tape a leaf down to a small paper or plastic plate, or onto the table.
3. Cut out square pieces of blank paper, just enough to fit over the leaf.
4. Add a few colorful crayons to the table. Try to stick with the fall colors.
5. Place the paper directly over the leaf, and scribble to make the leaf appear on the paper.

This autumn, take time to enjoy the leaves: the sound of them crunching beneath your tennis shoes, the sight of them dancing in the air, and the texture of them between your finger tips. Whether you travel to the most picturesque locations in the United States or opt to enjoy the fall foliage in your own backyard, make the most of this beautiful season. It only comes around once a year. 

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What You Need to Know About Social Networking

 

"Tweeting," "friending" and writing on walls as they relate to the Internet might have once seemed like foreign concepts. However, with the growing popularity of social networking sites such as Facebook and Twitter, they have become integrated into many vocabularies. Although some argue that these sites pose risks to users, they offer various benefits to those who utilize their services responsibly.
     
    The first step toward taking advantage of these resources is gaining knowledge. Let's begin with the definition of a social networking site. According to a study by Danah M. Boyd and Nicole B. Ellison entitled "Social network sites: Definition, history, and scholarship," social networking sites are "web-based services that allow individuals to (1) construct a public or semi-public profile within a bounded system, (2) articulate a list of other users with whom they share a connection, and (3) view and traverse their list of connections and those made by others within the system."

Here are explanations of two of the most popular social networking sites, Facebook and Twitter.

Facebook: Created in 2004, the site was designed to support college networks only. In September 2005, however, it expanded to include high schools, professionals inside corporate networks, and eventually, everyone. Users who are part of the same "network" can view each other's profiles unless a profile owner has restricted access. In order to see profiles of people from different networks and post messages on their "walls," users "friend" one another. Facebook is unique in that it enables outside developers to create "applications" that allow users to personalize profiles and perform tasks such as comparing interests with others and plotting travel history on a map.

Twitter: Launched in August 2006, Twitter has thrived on the concept of simplicity. It asks users one question, "What are you doing?" Users type, or "tweet," answers that must remain under 140 characters in length. Messages can be sent via mobile texting, instant message or the web. Instead of "friending" like on Facebook, however, users choose to "follow" others. The Twitter homepage consists of updates from those the user is "following."

The second step toward utilizing these sites is appreciating their pervasiveness. Check out these striking numbers.

• Facebook's Web site now boasts more than 200 million active members. More than 100 million log on at least once a day.
   
  
• According to a survey by comScore, Twitter's visitors jumped from 19 million in March to 32 million in April.
   
  
• According to an April survey by Discover Financial Services, 38 percent of small business owners were a member of an online social networking community.

The final step toward becoming adept at online social networking is understanding its benefits. Undoubtedly, these sites enable businesses to connect with consumers like never before. Businesses of all sizes can monitor consumer preferences, respond to complaints, and even fulfill requests.

However, the sites can be quite useful to consumers, as well. The heads of companies are now just a mouse click away. Also, advertising is no longer a one-way street. Sites such as Facebook and Twitter allow consumers to offer input and actively affect change. In addition to these benefits, the sites allow users to explore interests, expand their circle of friends, reconnect with distant family members, and even search for a job or a car.

Thus, with the proper knowledge, understanding and precautions, anyone with access to a computer can benefit from social networking sites. Perhaps, this is why they have attained a global presence in just a few short years.

Reference
Boyd, D. M., & Ellison, N. B. (2007). Social network sites: Definition, history, and scholarship. Journal of Computer-Mediated Communication, 13(1), article 11. http://jcmc.indiana.edu/vol13/issue1/boyd.ellison.html

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How to Create the ideal Study Space

Some students hate it. Some enjoy it. And some just accept it. Regardless of what they feel about it, however, homework is inevitable. In fact, it is also an essential part of the learning process. But in order for students to complete these tasks in an environment other than the classroom, it is necessary to create a space conducive to focus and learning. Here are some ideas to insure that students stay on task when they aren't right under their teachers' noses.

1. Location
Designate a specific area for homework and studying, such as the student's room, the kitchen or the dining room table. Make sure it is an area where there will be few interruptions. If possible, students should not use the space for anything but studying. Minimize distractions in the location by turning the desk to face the wall and moving pictures and decorations to the other side of the room.

2. Seating
The chair should be comfortable yet firm and upright. Sitting on sofas or beds will tempt the student to lie down. 

3. Lighting
Ideally, the space should include both natural lighting and a lamp. If it is too dim, students will strain their eyes and feel tempted to doze off.

4. Electronics
While studying, students should only use the computer when assignments require it. If it is needed for word processing but not the Internet, unplug the connector or disable the wireless. Turn off cell phones and television sets. Also, turn down the volume on answering machines.

5. Music
Some students prefer silence when they study. If music is on, they find themselves thinking about the song. Others, however, work better with sound in the background. According to Learning Forum International, Baroque music optimizes the functions of the brain that store and retrieve information. Furthermore, music with words interferes with studying, even when the student is not consciously listening to the words. 

6. Materials
Make sure the study space includes pens, pencils, paper and a dictionary within reach. Having a healthy drink or snack nearby to stabilize blood sugar is also a good idea. Finally, hang a bulletin board to post study schedules, reminders, positive sayings and any achievements that will motivate the student.

7. Regularity
Designate a specific time of day to work on homework or study. Also, make sure to build in time for breaks. According to the Child Development Institute, high school students can concentrate for more than an hour, but first-graders are unlikely to focus on a task for more than 15 minutes.

According to the Center for Public Education, although the amount of homework teachers assign has been shown to have little impact on student achievement, the amount of homework students actually complete is associated with higher achievement. By implementing these guidelines, you can create a space that fits students' academic needs and enables them to complete assigned tasks. Gone are the days when "dogs eat their homework."

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Quote of the Month:
"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it." - Lou Holtz

Fun Fact:
 The word "toast," meaning a wish of good health, started in ancient Rome, where a piece of toasted bread was dropped into wine.