Good Carbs vs. Bad Carbs! - pakskarate.com · Good Carbs vs. Bad Carbs! Carbohydrates are the most important source of fuel for your body; your body cannot run properly without them.

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WHAT’S INSIDE

“The people who are crazy enough to think they can change the world

are the ones who do.”

~ Jack Kerouac

“Life is not about finding yourself. Life is about

creating yourself.”

~ Lolly Daskal

“When I dare to be powerful, to use my strength in the service of my vision, then it becomes less and less important whether I

am afraid.”

~ Audre lorde

“If you want to make a permanent change, stop focusing on the size of your problems and start focusing on the size

of you!”

~ T. Harv Eker

“Success is the sum of small efforts, repeated

day-in and day-out.”

~ Rober Collier

“As we look ahead into the next century, leaders will be those who

empower others.”

~ Bill Gates

Good Carbs vs. Bad Carbs School Calendar Calming your Child

Pak’s Karate Academy of Northwest Louisiana

Good Carbs vs. Bad Carbs!

Carbohydrates are the most important

source of fuel for your body; your body cannot run properly without them. Our bodies turn carbohydrates into glucose (sugar) which we then use for energy. There are two types of carbohydrates: simple and complex carbs.

Simple carbohydrates, or “bad carbs” as they are sometimes referred to, are quickly digested and absorbed into our body. The energy is stored as glycogen in our cells, and if we don’t use that ener-gy immediately, it gets converted into fat. Have you heard the term “sugar crash”? This is a rise and fall in blood sugar level which can leave you feeling tired. Bad carbohydrates are also high in calories and refined sugars, low in nutrients, low in fiber and often high in sodium and sat-urated and/or trans fats.

Bad carbs are usually found in processed foods that have been stripped of their natural nutrients. Here is a list of some bad carbs:

Sugared cereals White rice Soda and sugary drinks White bread and pastas Refined sugars Candy Desserts

Good carbs are also referred to as com-plex carbohydrates. Their chemical struc-ture and fibers require our bodies to work harder to digest, so energy is released over a longer time. Good carbs are di-gested and absorbed into the body slow-er, and produce a steady rise in blood sugar. This also helps control your appe-tite and makes you feel full for longer.

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Upcoming Events:

Friday, December 4, 2015 Pak’s Karate Bossier 7:00 PM until 12:00 AM

Pizza, drinks, cocoa, Christmas crafts, games and of course, movies! $30 for one person, $50 for two people before 12/2, add $5 after 12/3

Children’s Christmas Awards Banquet

Thursday, December 17

Tiny Tiger & Black Belt test-Dec. 11 Color belt test-Dec 12

© 2015 Powerful Words Character Development

DIGNITY

For more Powerful parenting information, go to www.DrRobynSilverman.com.

DECEMBER 2015

Young students: We all deserve to be treated like we matter!Older students/teens/adults: Treating ourselves and others like we are all worthy of care and attention.

DEAR DR. ROBYN

Dear Dr. Robyn,

Did you see it? There was a video of a worker at a fast food restaurant who told a homeless man that he’d give him a hamburger and then threw water in that man’s face instead...How can we talk to our children about how to treat others even when they are different or have less?

-- Joanie P, Los Angeles, CA<< Paraphrased from a message; with

permission

Dear Joanie,

Yes, I did see that video and I was horrified along side many others who also watched it. How could there be such a violation of dignity to someone who was already in such a vulnerable position? We must treat ALL citizens as though they matter if we are to create a culture grounded in dignity, strength and kindness.

Here are some ways to talk to children and teens about dignity:

(1) Use current events: When videos (such as the one you mentioned) or stories come out into the mainstream, discuss them! For instance, ask your children, “what do you think of this employee’s behavior?” and “how do you think that made the man who was homeless feel about himself?” Children and teens can learn a great deal about right and wrong if we use media and current events as teaching tools.

(2) Travel mentally or physically: Show your children the many different kinds of people there are in this world. You can physically travel or mentally travel through books, the web, and connecting with pen pals. Talk about similarities and our differences. Discuss that each person has worth no matter how much or how little they own.

(3) Be outward about meaningful gratitude: Tell people how much they matter to you and model this for your children. Encourage your children to express their gratitude and their admiration for others. Too often we highlight competition in our society rather than cooperation and gratitude.

(4) Discuss put-downs and bullying: Bullying and social aggression can strip someone of their dignity and shame them for not being “enough” or being too different. Talk about the link

between bullying and dignity and ask your children for ways that we can lift ourselves up without putting others down.

(5) Encourage dignity of self: Talk to your children about refraining from putting themselves down, shaming or making themselves seem inferior. Make sure they know that they are valuable and that you are too!

Here’s to your success!

© 2015 Powerful Words Character Development

DIGNITY

For more Powerful parenting information, go to www.DrRobynSilverman.com.

DECEMBER 2015

Young students: We all deserve to be treated like we matter!Older students/teens/adults: Treating ourselves and others like we are all worthy of care and attention.

UPCOMING POWERFUL WORDS

January InitiativeFebruary FriendshipFebruary Honesty

Week 1 Dignity: What does it mean and what does it look like?Week 2 Relationships: Connection, acceptance, inclusion, & fairness.Week 3 Value and strengths: How can we recognize strengths in everyone?Week 4 Celebrations & uniqueness: Holidays, similarities and differences.

Dear Family,

This month we will focus on the powerful word; “dignity.”

Dignity, the idea that everyone is born with value and worth, is something that we all have in common. We are all part of a human family and remembering our similarities while honoring our differences can help to connect us all.

Every person wants to feel valued and worthy. We want others to treat us like we matter. And, as it turns out, we are very good at identifying when indignity is occurring. Research tells us that when we recognize that we are being judged and treated unfairly, our response is similar to when we are treated poorly in a physical manner.

In professor Donna Hicks’ book, Dignity, she explains; “Being treated with dignity triggers the limbic system to release those pleasant feelings of being seen, recognized and valued-- all the life expanding experiences that come with human connection.” We need to help children ask themselves: “If I were to treat others with dignity, what would that look like?” and “If I were to keep hold of my own dignity, what would that look like?

Aside from learning how to treat others with kindness, children need to learn how to relay that they value others. Internally, they must learn how to refrain from shaming themselves and externally they must learn to repair relationships when they have

made others feel inferior.There are many parts of dignity and we’ll be discussing the many compelling issues of acknowledgement, recognition, inclusion, fairness and more. Relationships, connection, worth and bullying will also be part of the conversation. It will be a very powerful month!

Thank you for your support. You are pivotal in helping to make our school one of the best personal development centers in the world.

Best Regards,

—Your Motivated and Dedicated Instructors

PARENTS PERCH

Calming Your Child

When children are upset, one of the best ways to

diminish the intensity of their feelings is to use a communication tool called Active Listening, which involves appreciating their words, acknowledging their feelings, and letting them know they have been heard. Often this kind of listening is enough to deflate the rage or the upset feelings. However, there are times when the intensity of the child’s frustration is beyond their ability to cope in a mature way, and other techniques besides listening, such as enforcement of the rules, have to be used.

An example would be if you told your child that he needed to get off the computer and do his homework. Even though you have acknowledged his feelings of anger and disappointment, he continues to be frustrated and furious and does not accept the fact that he cannot have what he wants.

You can take a few deep breaths to give yourself time to decide what to do.

You can use repetition of the rule, “The rule is that you need to have your homework complete before you play computer games.”

You can get down at the child’s level so you can establish eye contact and make physical contact by putting a hand on the child’s shoulder.

You can continue to show understanding of the frustration through Active Listening: “I understand that you want … “

You can state your expectations clearly and calmly: “I expect you to turn off the computer and complete your homework.” These kinds of brief explanations, while respectful, also send a message that the parent is not going to plead, debate or become upset, and that although the child may not like the rule, the expectation is that it will be followed.

Of course, it is not always possible to remain calm. In fact, it can be helpful for children to learn that anger is a natural and normal part of life and is not necessarily bad. The manner in which the anger is expressed and the ability of the parent to remain in control of his choices, decisions, and emotions are determining factors that define whether the anger is helpful, ineffective or even destructive. Anger managed in non-hurtful ways can actually strengthen

your connection with your children. When you express your true feelings, even the angry ones, in a clear, direct and respectful manner, you are sharing a part of yourself, and this builds honesty and trust in the relationship. Your resentment does not build as you guide your children to treat you with respect even when they are angry.

If you find that you have “lost it” and said or done some things that you regret, it is important to reassure your children that you love them and that your love for them is stronger than the anger you may have felt. It is also important to apologize if you were unable to stay calm. This helps to model for your children that people do not have to be perfect and that even adults make mistakes.

Without a partner to escalate the intensity, children often are able to move past the tantrums and anger more quickly and begin to focus on next steps and solutions. When parents model assertiveness and calmness, children can learn how to manage their own angry feelings in a constructive and helpful way.

With an attitude of acceptance toward the inevitability of anger, with some techniques in mind, and with conscious effort on your part to stay cool, you can help your children learn to manage, in a healthy way, the anger that is an expected and normal part of the human experience.

December 2015

Good Carbs vs. Bad Carbs Continued from page 1...

Good carbs are low to moderate in calories, high in nutrients, high in fiber, low in sodium and saturated/trans fats, and they help lower LDL-bad cholesterol.

Typically, good carbs are found in food in their natural state, or close to it. Good carbs include:

Whole grain breads and pastas Sweet potatoes Oatmeal Bran cereals Legumes Green vegetables Most fruit Beans Brown rice

Be sensible about the carbs you choose. Consider the levels of sugar and fiber in carbs, and focus on healthy whole grains, fruits, and veggies to get the energy your body needs every day.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 Chain of Pride party

3 4 ITC #7 Polar Express Night

5 New Student STORM

6 Spotlight Week

7 8 9 10 11 Tiny Tiger Black Belt

12 Color Belt testing

13 14 Table spon-sor meeting

15 16 17 Christmas Banquet

18 Buddy Day

19 Last day of karate

20 21 CLOSED until Jan 4

22 23 24 25 26

27 28 CLOSED until Jan 4

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