... and welcome everyone to this latest Choose Wellness Newsletter.

To all you Mothers out there - have a Happy Day. In fact, may all your days be happy.

Orchids are so beautiful - this Cooktown Orchid came from my own garden.

Are You a REAL Mother?

Real Mothers don't eat quiche; They don't have time to make it.

Real Mothers know that their kitchen utensils are probably in the sandbox.

Real Mothers often have sticky floors, filthy ovens and happy kids.

Real Mothers know that dried play dough doesn't come out of carpets.

Real Mothers don't want to know what the vacuum just sucked up...

Real Mothers sometimes ask 'Why me?' And get their answer when a little voice says, 'Because I love you best.'

Real Mothers know that a child's growth is not measured by height or years or grade...it is marked by the progression of Mummy to Mum to Mother.....

At 4 years of age - My Mummy can do anything!

At age 8 - My Mum knows a lot! A whole lot!

At 12 - My Mother doesnt know everything!

At 14 - My Mother? She wouldnt have a clue.

At 16 - Mum? She's so five minutes ago.

At 18 - That old woman? She's way out of date!

At 25 years of age - Well, she might know a little bit about it!

At 35 years of age - Before we decide, let's get Mum's opinion.

At 45 - Wonder what Mum would have thought about it?

At 65 and older - Wish I could talk it over with Mum.

Some Dietary Guidelines

"Poor diet and physical inactivity are the most important factors contributing to an epidemic of overweight and obesity affecting men, women, and children in all segments of our society. Even in the absence of overweight, poor diet and physical inactivity are associated with major causes of morbidity and mortality in the United States."

With this in mind, the Dietary Guidelines include these recommendations for foods that you should cut back on and foods that you should increase:

Foods to cut back on:

• Reduce daily sodium intake to less than 2,300 milligrams (mg)and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
• Consume less than 10% of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.
• Consume less than 300 mg per day of dietary cholesterol.
• Keep trans fatty acid consumption as low as possible.
• Reduce the intake of calories from solid fats and added sugars.
• Limit the consumption of foods that contain refined grains, especially those with solid fats, added sugars, and sodium.
• If alcohol is consumed, it should be consumed in moderation up to one drink per day for women and two drinks per day for men and only by adults of legal drinking age.

Nutrients to increase:

• Eat a variety of fruits and vegetables, especially dark green, red, and orange vegetables, fruits, and beans and peas.
• Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.
• Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
• Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
• Choose seafood in place of some meat and poultry.
• Replace protein foods that are high in solid fats with proteins that are low in solid fats and calories.
• Use healthy vegetable oils to replace solid fats where possible.
• Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.

How Far Back Can You Remember?

Well, of course, we didn't have fast food when I was growing up and we didn't eat out. Mum would cook a hearty meal and when Dad got home from work, we all sat down together at the dinner table, and if we didn't like what she put on our plate, we had to sit there anyway until everyone was finished.

Very occasionally we would be treated to some takeaway Chinese. Dad would take containers to the local Chinese cafe and it would be duly filled with some Chop Suey or Chicken Chow Mein and Fried Rice.

Here are a few other facts about how things were when we were growing up.... some of you will relate to them.

Some parents NEVER owned their own house, wore jeans, set foot on a golf course, travelled out of the country or had a credit card.

My parents never drove me to school. I rode my bicycle (or walked). We didn't have television so we would listen in to the radio serials or quiz shows before dinner at night.

No mobile phones or ipods - we did, however, have a telephone on the wall which was answered by a 'switch girl' who would then 'plug us' in to the number we required. Sometimes people shared a 'party line' so you could never be sure of a private conversation.

Pizzas were never heard of and therefore not delivered to our home ... but milk was delivered straight from the dairy and poured into our waiting milk jug. The grocery man also called, took our order and then delivered it the next day.

Before there were electric fridges we had an ice chest and a big block of ice was delivered once a week. Some people had a kerosene operated fridge.

There were no Computers, calculators or fax machines. People sent telegrams or wrote letters to each other. Most businesses used typewriters and a manually operated money till.

There were no movie ratings because all movies were responsibly produced for everyone to enjoy viewing, without swearing or violence (except for the goodies and baddy films or cowboy and Indian films when the baddies and the Indians got shot!)

........ Now, here's a little memory quiz for you:

How many of the following do you remember?

• Headlight dip-switches on the floor of the car
• Ignition switches on the dashboard
• Trouser leg clips for bicycles without chain guards
• Using hand signals when cars didn't have indicators
• Lolly cigarettes
• Cafes with juke boxes
• Home milk delivery in glass bottles with aluminium lids
• Newsreels before the movie
• TV test patterns that came on at night after the last show and were there until TV started again in the morning.
• Guy Fawkes night bonfires, crackers and skyrockets!
• 78 RPM records
• 33 and 45 RPM records
• Hi-fi's
• Metal ice trays with levers
• 'Coppers' with a fire under to boil water for washing clothes
• Hand operated clothes wringers

Hope these rekindle a few happy memories for you....If you, like me, can remember most of these things you're showing your age too!!

...till next time, don't forget that I love to receive your questions, comments or requests and I'd love you to send your favourite recipe or health tip, so please contact me if you have anything you'd like to contribute or any questions.

Until then keep well and remember

'healthy cells = healthy bodies'

Jane

PS Don't forget to share this Newsletter with your friends.