Soy is a versatile type of bean used mostly in Asia. It is found in foods like soy milk, soy sauce, miso, and tofu. I happen to think soy sauce is delicious. Sometimes soy is added to foods like cereal, bread, and meat products. There are many benefits to soy, but there is also said to be a few negative consequences to eating soy foods. However, for vegetarians, soy is a great source of protein. Even if you're not a vegetarian, soy products can help you obtain your daily diet of protein.
So what are the benefits of soy? Other than protein, scientific studies have shown that soy can lower cholesterol and reduce heart disease. But be aware that the health claims of soy do no apply to all soy products; these health benefits only apply to soy protein. Something that is labeled as "whole soy" or "contains soy protein" would have such health benefits. Whole soy foods also offer other nutrients such as fiber, vitamins, and omega-3 fatty acids. Choosing soy instead of meat can be a great way to avoid cholesterol and saturated fats.
Rumor has it that soy foods can help prevent cancer. Groups such as the American Dietetic Association (ADA) and the Food and Drug Administration (FDA) do agree, though, that diets that include 25 to 50 grams of soy protein a day can help to lower levels of LDL cholesterol. LDL cholesterol, which is sometimes referred to as "bad cholesterol," is the type of cholesterol that is known to build up in and to clog blood vessels, leading to an increased risk of heart disease. This is one of the negative consequences to having a soy food diet. Not only that, but some soy foods aren't as healthy for you as their normal counterparts. A good example is milk. Soy milk does not contain nearly as much calcium as the milk from a cow does.
Soy foods are great in moderation. Those who think soy foods are fat free are wrong. Soy foods do contain fat, and it is not good to have a strictly soy food diet. The key to good health is eating a variety of foods and not focusing on just one. Gradually introduce soy into your diet, but don't overdo it. Remember that when you buy soy foods that you should look at the label to see if it is whole soy. Only then will you receive the health benefits of soy products!
Tuesday, February 24, 2009
Monday, February 16, 2009
Conflict Resolution
The conflict resolution method I found involves 6 steps to finding a solution to any conflict. These 6 steps are listed as follows:
1. Cool off
- I feel that this step is the most important because you are never going to solve a conflict when you are emotionally unstable. People tend to say things they don't mean when they are angry, so it's best to have a time where you just cool off. Take a deep breathe, and follow through with the rest of the steps when you feel comfortable.
2. Tell what's bothering you using "I messages"
- I also felt that this step was imporant because "I messages" are ways that you can express how you feel without blaming the other person. In order to solve a conflict, you can't talk about the other person or blame them by saying, "You did this," or, "It's all your fault." Those are what I like to call "you messages."
3. Each person restates what they heard the other person say
- This step is basically a form of reflective listening. It simply helps you identify why the other person in the conflict is in distress and it shows respect for that person because they know you are listening to what they have to say.
4. Take responsibility
- Taking responsibility for your actions is the most crucial step in a conflict resolution method. It enables both sides of the conflict to find a resolution. By stating that you did something wrong, you are switching gears of the conflict entirely. Remember that both sides of the conflict have some degree of responsibility, so don't act like you're completely innocent.
5. Brainstorm solutions and come up with one that satisfies both people
- In order to do this step, you must be open-minded and creative about finding a solution. What works for you may not always work for them, so be patient, and think of something that both sides of the conflict will be content with. It doesn't have to be a solution that you're both crazy about, just make sure that you're both leaving the conflict feeling content.
6. Affirm, forgive, or thank
- Forgiveness is a form of closure and will end the conflict. Maybe you could even throw in a hug! Hugs are awesome.
After closely analyzing each step, I can conclude that this 6 step method is a great way to settle conflicts. It cuts out the blaming and allows the people in the conflict time to cool off (which is very important if you're like me). We all know how we act when we're angry, so don't allow the conflict to escalate because of emotions. I don't see anything wrong with this method and it seems like a great way to solve conflicts.
1. Cool off
- I feel that this step is the most important because you are never going to solve a conflict when you are emotionally unstable. People tend to say things they don't mean when they are angry, so it's best to have a time where you just cool off. Take a deep breathe, and follow through with the rest of the steps when you feel comfortable.
2. Tell what's bothering you using "I messages"
- I also felt that this step was imporant because "I messages" are ways that you can express how you feel without blaming the other person. In order to solve a conflict, you can't talk about the other person or blame them by saying, "You did this," or, "It's all your fault." Those are what I like to call "you messages."
3. Each person restates what they heard the other person say
- This step is basically a form of reflective listening. It simply helps you identify why the other person in the conflict is in distress and it shows respect for that person because they know you are listening to what they have to say.
4. Take responsibility
- Taking responsibility for your actions is the most crucial step in a conflict resolution method. It enables both sides of the conflict to find a resolution. By stating that you did something wrong, you are switching gears of the conflict entirely. Remember that both sides of the conflict have some degree of responsibility, so don't act like you're completely innocent.
5. Brainstorm solutions and come up with one that satisfies both people
- In order to do this step, you must be open-minded and creative about finding a solution. What works for you may not always work for them, so be patient, and think of something that both sides of the conflict will be content with. It doesn't have to be a solution that you're both crazy about, just make sure that you're both leaving the conflict feeling content.
6. Affirm, forgive, or thank
- Forgiveness is a form of closure and will end the conflict. Maybe you could even throw in a hug! Hugs are awesome.
After closely analyzing each step, I can conclude that this 6 step method is a great way to settle conflicts. It cuts out the blaming and allows the people in the conflict time to cool off (which is very important if you're like me). We all know how we act when we're angry, so don't allow the conflict to escalate because of emotions. I don't see anything wrong with this method and it seems like a great way to solve conflicts.
Sunday, February 8, 2009
Decision Making Models
Last week in class, we learned about the "GREAT" decision making model. It has you analyze the situation in 5 steps in order to pick the best decision. The book described this decision making process as follows:
Give thought to the problem. Do not impulsively make a decision. The consequences may not be rewarding and cause you to regret your decisions.
Review the choices. Come up with a list of ways to handle the situation.
Evaluate the consequences of each choice. This is the time to start thinking of what would the short-term and long-term consequences be if I choose choice A or if I choose choice B.
Assess and choose the best choice. Now, pick the choice that you feel is best for handling the situation.
Think it over afterwards. Reflect on the choice you made. Do you regret it? Could you have picked a better choice? Are you happy and know that you did the right thing?
Another decision making model I found was the "Pros and Cons" list. In this form of decision making process, you take out a piece of paper and divide it in half. One side says "Pros" at the top, and the other says "Cons." On the side that says Pros, you write all of the things that are good about your decision, and on the side that says Cons, you write all of the things that are bad about your decision. After weighing the pros and cons, you'll be able to see which decision is the best. However, this decision making process is really only good when you're making a decision with one choice. A decision with many choices and outcomes isn't a time for making a pros and cons list, because there is a lot of gray area in between; not everything can be labeled as a "Pro" or a "Con." Therefore, the GREAT process is probably a better way to make decisions than the Pros and Cons list.
The Third decision making process I discovered was the PLUS process:
Step 1: Define the problem
Step 2: Identify available alternative solutions to the problem
Step 3: Evaluate the identified alternatives
Step 4: Make the decision
Step 5: Implement the decision
Step 6: Evaluate the decision
I felt that the PLUS process was very similar to the GREAT process. However, the GREAT process is more efficient in the sense that it has five steps, but there really is no difference between them at all. You can't go wrong with either of the two processes.
Give thought to the problem. Do not impulsively make a decision. The consequences may not be rewarding and cause you to regret your decisions.
Review the choices. Come up with a list of ways to handle the situation.
Evaluate the consequences of each choice. This is the time to start thinking of what would the short-term and long-term consequences be if I choose choice A or if I choose choice B.
Assess and choose the best choice. Now, pick the choice that you feel is best for handling the situation.
Think it over afterwards. Reflect on the choice you made. Do you regret it? Could you have picked a better choice? Are you happy and know that you did the right thing?
Another decision making model I found was the "Pros and Cons" list. In this form of decision making process, you take out a piece of paper and divide it in half. One side says "Pros" at the top, and the other says "Cons." On the side that says Pros, you write all of the things that are good about your decision, and on the side that says Cons, you write all of the things that are bad about your decision. After weighing the pros and cons, you'll be able to see which decision is the best. However, this decision making process is really only good when you're making a decision with one choice. A decision with many choices and outcomes isn't a time for making a pros and cons list, because there is a lot of gray area in between; not everything can be labeled as a "Pro" or a "Con." Therefore, the GREAT process is probably a better way to make decisions than the Pros and Cons list.
The Third decision making process I discovered was the PLUS process:
Step 1: Define the problem
Step 2: Identify available alternative solutions to the problem
Step 3: Evaluate the identified alternatives
Step 4: Make the decision
Step 5: Implement the decision
Step 6: Evaluate the decision
I felt that the PLUS process was very similar to the GREAT process. However, the GREAT process is more efficient in the sense that it has five steps, but there really is no difference between them at all. You can't go wrong with either of the two processes.
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