10 Metabolism-Boosting Tricks

1. Keep daily calories above 1,200.

It sounds counterintuitive, but eating fewer than 1,200 calories a day can actually slow weight loss, says Keri Gans, RD, a nutrition consultant in New York City and author of The Small Change Diet. "When you eat much less than your body needs, it may go into starvation mode and store fat," says Gans. A 5'5" woman who’s moderately active needs approximately 1,400 to 1,700 calories per day, says Gans. And those calories should come from a variety of nutrients consisting of high-fiber carbohydrates (100% whole grains, fruits and veggies), lean protein (fish, skinless poultry and sirloin) and healthy fats (nuts, seeds, avocado and olive oil). 

2. Pump iron.

Your body maintains muscle through protein synthesis, an intense calorie-burning process, says Brad Schoenfeld, CSCS, Director of the Human Performance Lab at CUNY Lehman College, in Bronx, NY, and author of Sculpting Her Body Perfect. Researchers believe just having muscle burns 10 to 20 calories per pound per day versus burning one to two calories per pound of fat, says Schoenfeld. "If you diet without lifting, about 25% of your weight loss will come from muscle tissue. That suppresses metabolism because you miss the additional calories that having muscle burns." So incorporate weight training into your workouts two to three times a week, and include all major muscle groups.

3. Keep moving.

Staying in motion throughout the day, including run-of-the-mill fidgeting, speeds metabolism substantially, according to studies. “People who engage in non-exercise activity thermogenesis, a fancy term for any daily physical activity, gain less weight than those who sit still,” says James DeLaney, PhD, endocrinologist at the University of Pittsburgh. That’s why you should climb stairs instead of taking the elevator and get up out of your chair at least every hour, suggests Dr. DeLaney. “These little things add up.”

4. Eat seaweed.

While green tea’s fat-burning effect is well-known, you may not realize that another emerald-hued plant works similarly. Fucoxanthin, which gives seaweed its green-brown color, has been shown to have an anti-obesity effect in animal studies. See if your doctor recommends fucoxanthin in supplement form. "Patients with a low metabolic rate who cannot tolerate medications can use fucoxanthin in combination with green tea," says Caroline J. Cederquist, MD, Medical Director of bistroMD. 

5. Dress salads with vinaigrette.

Vinegar’s acetic acid flips on genes that stimulate fat burning, says Ann Kulze, MD, author of the Eat Right for Life series. In fact, a 2009 study showed lower body weight, body fat and triglyceride levels in obese subjects who included vinegar in their diets. When you eat salad, toss it with olive oil and 1 Tbsp of any vinegar-based dressing, suggests Dr. Kulze. In addition to the fat-reducing effect of the vinegar, the healthy fat in the olive oil helps you feel full longer and its “oleic acid triggers the release of the appetite suppressive hormone CCK," says Dr. Kulze.

6. Go fish.

Omega-3 fatty acids, the polyunsaturated fats (PUFAs) found in fish oil, do wonders for your metabolism. "Fish oil cranks up fat burning by increasing thyroid hormones’ efficiency within your liver cells," says Jonny Bowden, PhD, nutritionist and co-author of The Great Cholesterol Myth. Fill up on oily fish (salmon, tuna, sardines, lake trout) regularly, suggests Dr. Kulze. "Wild salmon is best because it's super-high in PUFAs, and you can always find it frozen or canned." On days you don’t eat oily fish, take a high-quality fish oil supplement with your doctor’s OK.

7. Change up your caloric intake.

If you consistently consume the same amount of calories, your body may adapt by decreasing its metabolic rate, says Dr. Cederquist. Try a low-fat diet for four weeks followed by two weeks of slightly more protein, fat and carbs. “When you return to the lower calorie plan, weight loss takes off instead of plateauing,” says Dr. Cederquist. Just make sure your higher calorie weeks aren’t all-out feasts, Dr. Cederquist warns. Add up to two extra ounces of protein at meals and up to two extra servings of fruit and grains per day.

8. Get more dairy.

Nicotinamide riboside (NR) in milk and all other dairy burns fat, says Shawn Talbott, PhD, Research Director of SupplementWatch, Inc. and author of The Metabolic Method. “Having more NR around enables mitochondria, the energy-producing units in cells, to more efficiently metabolize fat into energy.” In animal studies, NR supplements reduced obesity rates in rats, even those on high-fat diets. Try adding milk to smoothies or snacking on Greek yogurt with fruit.

9. Eat more watermelon.

Arginine, an amino acid in this summertime favorite, not only burns fat but also prevents fat storage, says Dr. Talbott. “A recent Texas A&M study found that fat gain was 30% lower in rats supplemented with arginine over 12 weeks.” More benefits discovered in that study: better-controlled blood sugar, higher muscle mass, significantly more brown fat, the type that burns calories, and nutrient partitioning, which promotes muscle gain over fat gain. Work watermelon into fruit salads and drinks or cook up these delicious entrees with watermelon (yes, really!). 

10. Opt for organic.

Chemical food preservatives known as obesogens may have contributed to the rise in obesity rates in recent years, studies suggest. Research has yet to reveal exactly how they work, but scientists believe obesogens affect appetite or metabolism or cause cells to change into fat cells. So eat organic whenever possible, making special effort to avoid the “dirty dozen,” the fruits and vegetables believed to have the most pesticides.

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9 Simple Tricks to Eat Less

The good news is that YOU can control many of these factors; it's just a matter of bringing them to the forefront of your mind until they become habits. Here are nine proven tricks you can use to help yourself eat less and keep your calories in check. Over time, they'll become second nature—and your weight loss will be second to none!

1. Enjoy every bite :

Do you take time to smell the flowers? How about taking time to enjoy every meal and snack you eat? There is truth in the benefit of slowing down and appreciating the world around you, food included. Focusing on every bite can help you practice mindful eating, which has been shown to cut down on calorie intake. Slowing down between bites allows you to recognize your feelings of hunger and satiety so you have a chance to realize when you’ve had enough—then stop before you clean your plate and later regret it. Eating at a relaxed pace also means you'll chew your food more thoroughly, thus experiencing fewer digestive issues and less intestinal upset. This may take some practice. The hustle and bustle of daily life often catches up with us and sometimes it takes a conscious effort to take it easy and give your brain a chance to enjoy the food and tell you when you’re full. Until you get in the habit, try leaving a note or motivational saying on your dinner table. ACTION TIP: Set a timer. Start by finding out how quickly you currently eat your meals. You may be surprised to find out that breakfast or lunch at your computer is over within 5 or 10 minutes. Then, work on adding time to your meals, aiming for each meal to take AT LEAST 20 minutes.

2. Use smaller plates, cups and bowls :

Your mother was right about some things: Your eyes really can be bigger than your stomach. Research has shown that when people use large bowls, plates and serving utensils, they serve themselves more and consume more food. In a 2006 study published in the American Journal of Preventive Medicine, 85 nutrition professionals were asked to serve themselves a bowl of ice cream. Researchers provided a variety of bowl and spoon sizes. Subjects with larger bowls served themselves 31% more ice cream; when they used a large spoon, they dished 14.5% more into their bowls. Although the super-sized plates may look slick, put those away for special occasions. When you see a large canvas, you want to fill it! ACTION TIP: Eat from smaller salad plates and small bowls for daily use. Without even realizing it, you'll serve and eat less. If your dinnerware is oversized, it might be time for new dishes that won't dwarf your properly portioned meals.

3. Pre-portion your foods :

How often do you eat straight from the bag of crackers or chips? How is it possible to track your food or know how much you eat without measuring it? That's just one reason you should never eat directly from a box or bag that contains multiple servings of a food. Grab your measuring cups and a small bowl (see #2 above) to keep your calories in check. Why? Because it's easy to overeat when you're reaching into a bottomless bag of food. ACTION TIP: Instead of reaching into the chip bag or a big bowl of chips at a party, pre-portion your snacks into a smaller container (or plate) so you know exactly how much you're eating. Then, put the big bag away (or walk away from the chip bowl). You are much less likely to overeat enjoy the smaller portion you served yourself. So dish it up, put the rest away, and taste every bite (see #1 above).

4. Know your pitfalls :

 

We all have food weaknesses. That food that you can't resist. The food you can't stop eating once you started. The food you have trouble saying no to, even if you're not hungry. The food you think about even when it's not in the vicinity. Maybe you'll never shake the grip this food has you on, but the first step is recognizing it. Take a minute to think about your food weaknesses. Once you know what they are, you can take extra measures to prevent overeating these particular foods, whether you avoid repeated exposure to this food or plan the rest of your day's intake planning to enjoy a bit of this favorite food. ACTION TIP: Make a list of your food weaknesses and the places you encounter them. Come up with solutions to avoid those encounters, like not venturing down the snack food aisle in the grocery store or choosing a different route to bypass the co-worker who always offers free doughnuts. Stick with your plan of avoidance until you build up the strength to face that food without giving up your control.

5. Keep a food journal :

Keeping a food diary is the best weight-loss tool. Several studies have confirmed this, and most SparkPeople members would agree, too. One recent study published in the American Journal of Preventive Medicine found that dieters who kept track of their food lost twice as much weight as those who didn't. Writing down what you eat will encourage you to think about your food choices all day, and consider what you've already eaten and what you plan to eat later. This means you'll make conscious choices more often and usually curb your calorie intake as a result. Whether you jot foods down on a sticky note, keep a small paper pad in your purse or use SparkPeople's free Nutrition Tracker, writing down everything you eat will keep your calories in check. ACTION TIP: If you don’t' already, start tracking your food. Even if you don't list all the calories, fat or carbs you eat, even a simple list can make a big difference. Don’t forget to include beverages, sauces, condiments, and other small "tastes" in your log! Extra calories can be hiding in these items.

6. Use the proper plate method :

Most meals we eat at home or in restaurants are backwards: big portions of meat and carbs and very few (if any) vegetables. If your plates put veggies in a supporting role, you're probably consuming too many calories and hurting your weight-loss efforts. Using a perfectly portioned plate can help! ACTION TIP: Fill half your plate with disease-fighting vegetables, a quarter with lean protein and a quarter with your whole grains. This method automatically piles your plate full of filling, low-calorie veggies that also provide fiber, vitamins and minerals to fight disease. It also helps control portions of starches and protein, which can sometimes become larger than necessary. Keep in mind that using a smaller dish still helps, even when using the proper plate method.

7. Pack in the protein :

Studies show that protein plays a key role in regulating food intake and appetite; people who consistently consume protein regain less weight after a significant weight loss, too. Protein helps increase feelings of fullness because it takes longer to digest. When you skip protein in your meals and snacks, those pesky hunger pangs might encourage overeating! So get into the habit of consuming protein at each meal and snack. ACTION TIP: Stick to lean sources of protein: Beans, hummus, egg whites, lean meats, and low-fat dairy products (cottage cheese, yogurt, cheese, and milk) can all give you muscle-building proteins without added fat.

8. Doggy bag it :

Portions served at most restaurants set you up for overeating. Sure, we want a good deal for our money, but it often comes at the price—our health. A full meal can contain more than 1,200 calories at some eateries, and that’s before dessert. Even if you have the best intentions to eat only half of your meal when it arrives, it can be hard to stop or know when you've reached the halfway point—especially if you're distracted while talking with friends and family. ACTION TIP: Take your good intentions one step further. Ask your server to pack up half of your mealbefore it hits the table. That way, you'll stop when you're halfway done and still have leftovers for tomorrow. It works because it's a clear "stop sign" in your meal (like #3 above) and most people aren't likely to dig into their doggy bag or take-out box before leaving the restaurant.

9. Eat breakfast :

People say breakfast is the most important meal of the day for good reason. Studies show that people who eat breakfast have a lower BMI (body mass index) and consume fewer total calories each day than people who skip breakfast altogether. A professor at the University of Texas found that eating earlier in the day leads to lower total intake throughout the day. A common explanation is that eating breakfast allows a person to feel less hungry throughout the day. Another is that those who skip breakfast allow for “extra calories” later in the day because they skipped a meal, but in reality end up overshooting their energy goal. Whatever the reason, eating breakfast IS part of a healthy lifestyle and an important factor in healthy weight maintenance. ACTION TIP: Many people simply don't "feel hungry" in the morning or don't like how breakfast makes them feel. Start small. You CAN retrain your body to feel hungry and enjoy breakfast. Soon, you'll wonder how you ever skipped breakfast in the first place! Start with these quick and healthy breakfast ideas.

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8 Sneaky Signs Your Child May Be Cheating in School

1. Your child is stressed out about doing well in school :

 By the time they reach high school, kids get that their grades can determine so much in their lives—where they go to college, what they do for a living, what size house they can afford—but some teens internalize this more ferociously than others. The stress can backfire on these students, making it harder for them to focus and more likely for them to cheat to keep their grades up. To know whether this is happening, “observe whether or not your child’s preparing assignments at home. Kids who study don’t need to cheat,” says Eric Anderman, PhD, professor of educational psychology at The Ohio State University in Columbus and author of Psychology of Academic Cheating. “Tell your child that school isn’t just about grades; it’s about learning. And it’s better to know something well and get a B than cheat and get an A.”

2. Your child doesn’t usually test well :

One of the reasons children cheat is because they feel they’re at an academic disadvantage compared to their peers. With so much emphasis on high-stakes tests, children on the lower end of the performance spectrum don’t have as wide a variety of opportunities as they once did to show off what they know and can do. If you suspect the testing focus is holding back your child from showing her full potential and that she may be cheating to cover up weaknesses, Teddi Fishman, PhD, the Director of the International Center of Academic Integrity at Clemson University in Clemson, SC, says you must talk to her teacher. Discuss “how to develop additional checkpoints on which to evaluate her to make sure she has the opportunity to master material, not just cram for tests,” she suggests.

3. Your child fears failing you :

 You’ve probably made it clear that you value good grades. Not surprisingly, in Dr. Anderman’s studies, one of the reasons kids give for cheating is that they don’t want to disappoint their parents. In fact, perceived outside pressure to do well is the biggest predictor that a child will be academically dishonest. To avoid this, and to be fair to your child, examine your motivations for pushing so hard. Ask yourself: Who are you being ambitious for? Is it too much? And look for signs of anxiety in your child, like feeling sick, tired or not wanting to go to school on a regular basis.

4. Your child’s school is a pressure cooker :

 One of the biggest recent cheating scandals came out of Stuyvesant High School in New York City, one of the nation’s most competitive. In an environment where being brilliant isn’t enough to stand out, there’s a built-in incentive to find a way to look better than the next super-smart guy. Dr. Anderman, who has studied cheating among students at top schools, says kids often rationalize their behavior by thinking “the ends, like getting into a good university, justify the means.” It can be difficult to get your kid to push back against a culture that worships success to such a degree, but Dr. Fishman recommends “helping your child understand that school is about her personal growth, not a set of scores.”

5. Your child has too much on her plate :

Piano lessons, sports, religious instruction, not to mention the weekly babysitting gig—all this plus homework can be too much for some (if not most) kids. Indeed, being overscheduled is a “strong risk factor for cheating,” says Dr. Anderman. If your child is struggling under the weight of her extracurricular obligations, cut some out. “Academics need to be the number-one priority,” he says.

6. Your child complains about unfair teachers :

A student who thinks she's in an unfair situation, even if she’s simply blaming her problems at school on her teachers, may rationalize that cheating is acceptable, says Dr. Fishman. So talk to your child about what she thinks is unfair. If she has a point—say, the teacher habitually assigns 300-page weekend reading assignments or has different rules for different students—help your kid figure out how to break up the work into more manageable chunks or consider aligning with other parents to talk to the teacher about her policies.

7. Your child’s grades are all over the place :

You want to give your kid the benefit of the doubt. Wide swings in grades could be because she puts in uneven effort or because some subjects capture her interest more than others. This is why it’s so important to be involved and monitor what’s going on with your child, Dr. Anderman stresses. If you know your child went to school ill-prepared for a test, and then brought home an A, you have reason to question her.

8. Your child’s smartphone is practically an appendage :

 Between playing online games and sending Instagrams, it’s a wonder any kid finds time to study at all. But every parent needs to be aware of how smartphone and Internet access make it easier to cheat—and harder to identify cheating. The ability to connect instantly with answers to questions by Googling or texting a friend and the simplicity of cutting and pasting can blur the lines in a young person’s mind about what’s unethical. Dr. Anderman acknowledges that families have different policies when it comes to dealing with technology, but he advises remembering that a big factor in whether or not a child is tempted to cheat is how easy it is to do.

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Can We Teach Ourselves (and Our Kids) to Be Happier?

Every morning, I start my day with a hot chai. In the summer, it is a particularly special treat. Instead of my usual vanilla chai, it is transformed into a half-coconut, half-vanilla chai. I realize it has too many calories and I should opt for sugar-free syrup (at least it is nonfat), but I consider it my one indulgence. My one addiction.

My morning pleasure. It makes me happy.

Happiness. Most of us want it. Many of us have it. The drive-thru window where I get my chai provides an interesting backdrop for a small study of the differences in people's levels of happiness.

There is one girl who is simply bubbling over with happiness each and every time I see her. It is genuine. She actually makes you happy. I would love to meet her parents.

Then there is another person whom you dread hearing on the speaker and seeing at the window. Nothing about him even whispers, "Hey, I'm a mostly happy guy."

With which person do you most identify?

There are two ways that we can think about happiness. We can consider things that come and go, but bring happiness to us when we experience them (for many, these include shopping, eating, and drinking). We can also consider something that I think of as our "way of being." We can have episodes of happiness or we can just simply be happy.

In studies of happiness and satisfaction, Americans are overall fairly happy people (although people in countries like Switzerland, Canada, and the Netherlands are happier). When asked what parents want for their children, they most often include happiness in their responses. How much of that is in your control? To what extent do you provide those shorter-lived episodes of happiness (giving in to buying a toy that is inevitably fun for the first day or two and then completely uninteresting the next) versus promote an environment that has in it those things that may provide longer-lived, "way-of-life" happiness?

Not much more than a century ago, people did not think about happiness; they thought primarily about survival. Life expectancies were shorter, infant mortality was high, medical technologies did not exist. Now, we think about happiness. Some of us do it regularly, even on a daily basis. I do. Right now, I'm thinking that I am happy I'm writing this blog sitting in my bed rather than in my office. Now I'm thinking that the flexibility of being a college professor makes me happy…

In any event, we all want to feel happy. We want to live as long as long as we can. We have medicine and technologies that reduce or eliminate our physical and mental ailments, and some are even designed to make us feel happier. We not only want to live longer, we want to look younger and feel younger. We think that will make us happier. And it just might…for a time. Until, we need another "fix" to be happy again. Many believe that money will bring them more happiness. That is largely untrue. Only for the poorest does money increase happiness. Once people's needs are met, more money does not magically make people happier. In fact, winning the lottery does not even make people happier shortly after their big win (some even report being less happy).

Psychology was traditionally interested in studying mental illness and things that would be considered "unhappy." However, more recently, there is more and more interest in happiness. After all, maybe if we understand happiness better, we can be happier...

So, what brings us happiness? There is evidence that some people have brain chemistry that makes them happier to begin with (so we might each have a different set point or "range" of potential happiness). It is also believed that being more optimistic is associated with being happier. I have read a lot about the connection between happiness and optimism, but still, I find I prepare for the worst and feel relieved when it doesn't happen—I suppose I am a hopeless pessimist who is destined to be only moderately happy! Those who are more spiritual tend to be happier. That doesn't have to mean formally practicing a religion; it involves believing in something bigger than yourself (personally, I do better on this one).

Having more control makes people happier (even babies who can choose to control the movement of a mobile over their cribs quickly learn to do so and cry when the control is taken away). Married people and those with larger social support networks are happier, too. (Also, the Weekly Spark today reminded me that chocolate may go a long way as well!)

The next time you think about saying yes to that toy at the store just to find momentary peace and a little happiness, think instead about promoting positive emotions in your children, building on your children's strengths, letting your children fail (so they learn the value of succeeding), and helping them to build independence and courage and kindness. When I spend a week on mental health in my adulthood and aging class, I always begin with the question, "if you could choose to never experience sadness again, would you want to?" Although I sometimes feel a pang of "yes, yes, me, I would choose it," my students inevitably say they would not choose it. If you cannot experience sadness (or failure or disappointment), then you cannot fully appreciate happiness. I have a magnet on the back of my car with an owl that says, "Let it Be." I use that as a reminder that I need to find more contentment and fight off those things that make me unhappy.

What is authentic happiness and how else can you be happier and help raise happier children? I suggest reading Martin Seligman's Authentic Happiness to learn more. Not in the mood to read? At least take Seligman's happiness survey. See what you find out about yourself.

Not in the mood for Q&A? Then simply reflect on what matters in your life. Take stock. What about you can you build on to increase your happiness? And then, let it be contagious with your kids and those you see at a drive-thru window! How happy are you? Which type of happiness is more important to you? Would you rather have be generally happy or have things and experiences that bring happiness to your life?

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How to Keep Your Child Safe in Cyberspace

Technology is everywhere. Personal computers and smart phones grant us easy access to games, chatting forums, and countless threads of information that seep into every corner of our lives. 

When we think of children's cyber safety, we most often think of monitoring Internet use on computers. And some parents do, though not enough. One study of teen Internet safety reported that 75% of teens said that their parents almost never monitor their use. Additionally, almost one-third of teens surveyed said their parents would disapprove of how they spend their time on the Internet. 

Besides computers, other devices need monitoring, too. Kids and teens now chat, share pictures, and watch videos on cell phones and gaming systems. Downloaded games on smart phones and gaming devices often have a chat component within them—and these games can usually be played with random online ''buddies.''

What technology does your child have access to? What technology does your child have that allows others to have access TO your child? Do you trust blindly or monitor closely?  Would your child know what to do if she came across inappropriate content or if someone asked her questions through a chat?

Recently, the playroom door in our house was closed. It is never closed, so it caught my attention. I opened it and my 7-year-old son, with his gaming device in hand, looked up with an ''Oh, no, I didn't expect you to walk into the room'' expression. Without thinking, I blurted out, ''Put your hands where I can see them and don't move!'' (Perhaps I need to cut back on TV.)  I took his game and found that he was watching a video that was borderline inappropriate for his age—I would deem it ''okay,'' but only with adult explanation of its content. Unbeknownst to me, the system regularly gives the (child) user notifications and access to new games, music videos, and the like. 

It became clear that a ''switch'' had turned on in his little brain, and he had to be monitored more closely than I'd realized. 

Internet Use :

Internet use among children is rampant. In a study by McAfee (the computer anti-virus company), it was found that approximately 80% of children under the age of 5 use the Internet, and 90% use it regularly by adolescence. The study also reported that 70% of teens hide online behavior from their parents (e.g. deleting Internet history, or meeting someone in person who they initially met online). 

Ironically, as I was writing the above paragraph, a colleague came into my office and told me about her daughter's friend, who met an older man online and later met him in person at a coffee shop. She is bright and college-bound, comes from a responsible and close family with educated parents, and…she should know better. But she didn't. And many adolescents don't. One media group study reported that one-third of teens have had intimate relations with someone they met online. 

Why do teens do this despite what they are told? It is called the personal fable. They feel unique and invincible, and they insist that nothing dangerous could possibly happen to them.

Clearly, there are pros and cons to the information super highway and the relatively new virtual world we live in. As a society, we must somehow balance our fear of what is out there with the usefulness of what is out there. And, as parents, we must educate our children.

What Should We Consider?

Trying to keep our children safe is nothing new. Trying to keep our children safe in the developing virtual world of cyber space is a newer and growing concern.

On the one hand, the Internet can be educational—it provides us with access to unlimited information. Schools often subscribe to online programs for math, spelling, or foreign languages. We can watch footage from Mars, experience a rainforest, or see a far-off country in real time. For children with developmental disorders and social anxiety, some studies cite benefits from social networks.

On the other hand, there is a high risk for exposure to inappropriate content (the average age of first exposure to Internet porn is 11). Today's youth engage in increasing amounts of cyber bullying (20% of teens report being bullied online). Playing violent online games has been associated with aggression and delinquency. Additionally, time spent using electronic devices takes kids away from engaging in more active pursuits. (I recently heard the brilliant phrase, ''More Laps, Less Apps.'')  Spouses, parents, and children have replaced face-to-face time with technology (25% of parents admit to using smart phones instead of toys or pacifiers to distract their youngest children while shopping or cooking).

What Should We Do?

Parents need to be aware of what their children are doing on the Internet, and should monitor how they spend their time online. Research suggests that children's usage and attitudes change depending on parents' attitudes, engagement, and monitoring. Be proactive. Be aware of the inherent dangers of Internet usage, as well as the addictive pull that the Internet can have. (Did you know that there is such thing as Internet Addiction Disorder?  In South Korea, there is even a boot camp for Internet-addicted adolescents!)

Awareness and monitoring can be practiced in multiple ways :

• Use privacy settings (especially on social networking sites) and parental controls (even on gaming devices), and check browsing history (be wary if your child has turned off the browsing history). Weigh the risks and benefits of what you block and what you don't block. Consider your child's age, developmental level, curiosity, technological prowess, and friends' behaviors.

• Think about computer placement in the home. If you have a laptop, establish rules about when and where it can be used. If your kids use a smart phone, be clear about what they can do on it. (I just learned that a friend has a particular phone that can password protect specific applications.)

• Be transparent and open with your children. View online content together. Educate them about various websites that they can use. Depending on your situation, share your concerns.

• Ask your child's school how they protect children from the potential dangers of Internet usage. Federal law now requires schools that receive funding to block inappropriate content on school computers and to have a cyber-safety plan.

We will never be able to monitor 100% of our children's time. But we also need to pull our heads out of the sand and take the precautions necessary to keep our kids safe in our ever-growing technological world.

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