Diet Tips for Kids for Health

Kids can be quite picky eaters; they tend to go for unhealthier food choices like sweets, deep-fried foods and unhealthy snacks. Finding the right diet for your kids and making them love it can be a bit of a challenge for most moms. To make life easier for you and healthier for your kids here are some diet tips to consider for your kids:

1. Do not comment negatively on your child's weight or limit  foods. Restricting food increases the possibility they may develop an eating disorder such as anorexia or bulimia later on in life. It also may have a negative effect on their growth and development.
Also by limiting meals they are more likely to binge on junk food during the day, which could aggravate weight problems. If your child likes to graze, make some healthy snacks to nibble on in between meals instead of making them wait.
2. Keep healthy meals and snacks available in your household. Children will eat what is easily available. Instead of having your fruit in the refrigerator leave it out, preferably in easy sight. Remember, your kids can only eat the food that is in the house so by limiting nutrient deficient junk foods you will be able to train your child to choose healthier options.
3. Reduce intake of salty foods. If you can come up with dishes that contain no salt at all, the better. Salty foods are not healthy for anyone and this is why junk foods are bad for health. The fries and burgers your child loves to get at the local fast food joint contain more salt than you can imagine. If your kids love burgers and fries it would be better to make them yourself so you can be sure that what they eat is healthy and nutritious.

4. If your child craves for something sweet and cold like ice cream, why not let them try some frozen yogurt or a fruit shake? Frozen yogurt tastes good and is a healthier alternative because it has the same texture as ice cream, minus the calories. The vanilla smoothie can be replaced by a mango shake and can work wonders for the body. You can even combine different fruit shakes like strawberries and bananas, mangoes and melon, and a lot more. Be creative and serve them nicely in cool glasses so that they are more attractive and pleasing to your kids.
5. For sandwiches, use less butter or mayo and more of the healthy stuff. Adding green leafy vegetables like lettuce and replacing the beef burger with chicken is healthier and tastier even without ketchup and mayo. Your kids don't really have to sacrifice good taste to get the best health benefits. When packing snacks for school, you can choose cereal bars and eliminate junk food in their lunch boxes.
Always consult your child's doctor first. Speak with your them before placing your child on any sort of eating plan to either lose or gain weight. You should not attempt to diagnose your child as overweight, or underweight, by yourself. If changes are recommended employ the assistance of a qualified dietitian.

Home Fitness Tips

The busy world of today we seem to have too much to do and too little time.  This is especially true about fitting time into our schedule for a workout.  Not making time is one of the reasons we have so many men and women are overweight today.  We either make time today or are forced to make time in the future.

Let’s take a quick look at three ways to bring home fitness into your home for better health.
#1 Start First Thing in the Morning
I like to get going in the morning by doing some stretching.  The stretching can be as basic as touching toes and twisting from side to side.  Stretching your back muscles is a good way to start, but start the exercises slowly.
Yoga is another great morning home fitness routine.  Yoga can be incorporated with the stretching.  I like combining both stretching and yoga into my early morning home fitness routine.  As with all exercises the more often you workout the more results you will notice.  In other words, you cannot do yoga one day a week and decide it does not work.
The yoga workout only has to be 15 to 20 minutes to help you get going in the morning.
#2 Use Resistance Bands

Over the last 10 years resistance band exercises have grown in popularity.  They are easy to use and fit perfectly into our home fitness gym.  What I like about resistance bands is they come in different resistances.  You can buy packs, which usually have multiple resistance bands so you can do multiple exercises.
You can develop your own home fitness program with just two or three resistance bands.  You can work your arms, legs and abs very effectively with multiple bands.  I initially started with a resistance band rated for 2 to 5 lbs.   After about two weeks I moved up to the next level.
The obvious reason resistance bands have become so popular is the lack of space needed to store the bands.  Keep them in drawer or right under a bed or couch for easy access and storage.  The cost is very effective because you do not have to buy a lot to get all the different weights you need like all those dumbbells.
#3 Get Outside
Home fitness does not have to be confined to the indoors, especially during the summer.  Getting outside and jogging around the neighborhood seems to feel better than running indoors on a track.  I go the same distance, but I have more energy after a run outdoors.
I like to jog around my block in the morning.  My path is about a half a mile, which takes me about 10 to 12 minutes to complete one time around.  I do not push myself too much in my early morning runs.

If you are not much of a runner you can also walk or ride a bike.  Walking is a great way to start any home fitness plan because you are developing the habit of doing a workout.  In time you will develop different workouts such as riding a bike or jogging to change up your fitness program.
Creating a Home Fitness Program is Easy
Creating a home fitness program is not difficult.  The most important step is to start and then to continue to do something everyday or at least every other day.  As you begin developing your exercise program you will discover other ways to increase your overall health.  One way is your diet may change by you avoiding fast food and eating more fruits and vegetables.
Start your own home fitness program today, not tomorrow.

Simple Health Tips Holiday Season

The holiday season is once again upon us and it is a busy, stressful time of year. There will be many trips to the grocery store to prepare for holiday meals and time spent with family. It is often during times of high stress that we allow ourselves to overeat or skip the gym. Don’t let the stress and chaos of the season distract you from being mindful.

Prevent yourself from falling into the trap of using the holidays as a time to eat until you feel sick and promising that you’ll start a diet in January. On the contrary, the holiday celebrations are perfect opportunities to engage in mindful eating and living. Use these tips to help you stay focused throughout the holidays so you can welcome the New Year feeling refreshed rather than guilty.
1. Fit exercise into your holiday schedule in any way you can.
You know from past years that around the holidays your schedule is crammed with food shopping, meal preparation, and holiday get-togethers. With so much going on, you may typically find it hard to stick to a normal workout schedule. This year, rather than pressuring yourself to follow a strict schedule, you must learn to be flexible with your workouts. Maybe this will mean switching around days or times to work out or making creative modifications to your typical workout. Managing your time to include exercise will help you find time to reflect on yourself and to distress during this hectic time of year.
2. Save a spot for exercise on the day of a holiday or gathering.
Whether you’re preparing a big meal, attending a party, or relaxing at home with your family on the holiday, be sure to include exercise in your schedule. You will not be helping yourself by avoiding working out on the day of a big event. Utilize time before the big meal or party to fit in a workout. Get your family involved and moving with you. Rather than grazing around the kitchen or sitting on the couch watching sports all day and night, encourage a family game like flag football or basketball before the meal is served. If you’re looking for a low key family activity, go for a long walk together after your meal. It will feel rewarding to get everyone moving and spending more quality face time with each other.
 

3. Pick your favorite foods first.
The holidays only come around once a year which usually means special treat and family recipes. You should not deny yourself special foods that are only made once a year. Instead, choose your foods wisely. You do not need to eat everything that is served. Observe the entire selection of foods and drinks before filling your plate. This will help you prioritize your favorite foods and prevent you from taking more than you need. For example, if your favorite pasta dish is being served at a buffet, you’ll likely want to know it is available before you take the risotto just like you would probably opt for a slice of your grandmother’s apple pie over standard cookies. Control your desires to indulge this season by consciously choosing your favorite foods.
4. Mind your servings.
A key to staying in tune during the holidays is being mindful of your servings. If you feel that you have a tendency to habitually take large servings or pick at food when it is in front of you, try moving yourself further away from where the food is placed. This can apply to buffets or a dining table. Choose to sit far from the food to resist the temptation for seconds or to pick at “just one more bite.” While you want to enjoy yourself during the holidays it is important to be mindful and to avoid excessive eating.

5. Resist leftovers.
Now that you have gotten your fix of your favorite foods you may feel tempted to take the leftovers home and eat pie for breakfast the next few days. Remember that these foods are special because they are only available once a year and should be eaten only at holiday events. Taking home leftovers can be tricky if you’re not committed to a diet-free lifestyle. Binge eating on holiday leftovers may cause a spiral into a negative mindset. Stay positive and mindful of how you manage your leftovers.
Keep these tips in mind throughout the holiday season. Staying active and mindful will help you manage the chaos and stress that comes with the holidays. Maintain a diet-free mindset in order to start the New Year with joy, not with guilt. Take this time to enjoy your friends and family without the worry of overeating.

Tips for Men over 40

Tips for Men over 40

As men age the likelihood of having to deal with various health issues increases.  This includes increased chances of developing sexual dysfunction conditions, such as erectile dysfunction and low testosterone, prostate problems, cardiovascular diseases, type II diabetes and even cancer.  While it is impossible to prevent some age related issues, by being informed with health tips for men over 40, you and reduce or prevent the likelihood of developing one of the conditions.
Heart Healthy Diet

Weight issues and obesity are reaching epidemic proportions in both children and adults today, due to poor diet, lack of exercise, children and adults spending too much time in front of computers during the day.

A heart health diet should begin in childhood and not in adulthood.  Men over the age of 40 who were heavy as children are more likely to be overweight or obese as adults.  If you are approaching your middle age years or already over 40 and are overweight, you know the health risks you face, including heart disease, type II diabetes, potential sleeping disorders, arthritis and joint discomfort and increased risk of cancer, and men who are overweight or obese generally have shorter lives than healthy men.  Children generally have higher a  metabolism, so their bodies and can process, digest and burn the food for energy much more efficiently.  This process begins to slow down in men around the age of 35-40, but can begin as early as men in their 20's, especially men with a family history of weight or other health issues.
If you make a commitment to eat a heart healthy diet by cutting out foods high in fat, bad cholesterol (LDL), sugar and trans-fats, and replacing these foods with ones high in omega-3 fatty acids, protein, good carbohydrates and good cholesterol(HDL) and low in sugar, you can significantly lower your likelihood of developing heart disease and type II diabetes.
Take Care of Your Prostate Gland
Prostate problems in men begin to occur between the ages of 40 and 50.  A healthy diet high in zinc has been shown to promote good prostate health, which is why zinc is a primary ingredient in prostate supplements.  The prostate gland has more zinc than any other organ in the male human body.  Researchers reported that biopsies of prostatic cancer tissue were deficient in zinc.  What they have not been able to determine is if low levels of zinc contribute to prostate problems, including prostate cancer, or if prostate cancer depletes the body of this vital trace metal.
Get Plenty of Exercise
As men reach the age of 40, it is important to get plenty of exercise, to maintain heart health and your overall health.  The benefits of exercise do not only include boosting metabolism to burn food for energy more efficiently and maintaining a healthy weight, reducing the stress on heart, and reducing the likelihood of developing type II diabetes, exercise has several mental health benefits.  People over the age of 40 who exercise regularly are generally happier, tend to have lower levels of stress, anxiety, hypertension and depression.

Don't Work So Hard
There is a belief in our society that people who work harder are wealthier and happier.  If that belief was true, then a ditch digger should be a millionaire.  It is far better to work smarter not harder.  In reality, people who work long hours actually make less money per hour, are generally less happy, tend to have poor diets since they will generally eat less healthy food or eat later, allowing the food to digest while you sleep turning to fat rather than being burned efficiently for energy.  This form of social isolation can lead to depression, emotional eating, a sedentary lifestyle and other health issues, especially if the work environment prevents socializing with friends, family and co-workers outside of work.  In a recent 2012 study in Australia of more than 220,000 adults aged 45 and up, linked sitting for 11 hours or more per day with a 40 percent increased risk of death over the next three years.
Enjoy More Sex
While single men in their 40's have been shown to generally drink more, enjoy a riskier sexual lifestyle, are more likely to have a less healthy diet and fewer meaningful relationships with women, the opposite is true of married men.  Men in their 40's who are married tend to drink less alcohol than single men, have more meaningful sexual relationships with spouce, put more effort into balancing work and home life, and studies show men who are married and focus on their health tend to live longer and more fulfilled lives than single men.
Take Health Supplements

Numerous medical studies have shown that around the age of 40, many biological changes begin to occur in men.  Metabolism begin to slow down, leading to the middle age belly, especially in men who don't exercise regularly and eat a healthy diet.  Deposits begin to form on the walls of the arteries of the heart, thus leading to cardiovascular disease and type II diabetes in men, especially men who smoke or eat a diet high in fat and cholesterol.  Heart disease and diabetes are two contributing factors for the increase in middle age men reporting an increase in erectile dysfunction.  While first discovered in 1957, it was not until recently that the role of coenzyme 10, or CoQ10, was linked to numerous male health issues.  CoQ10 acts as a sort of an energy plant for the billions of cells in the human body, converting sugar to energy to nourish the cells.  After the age of 40, the production of CoQ10 begins to decrease, and has been linked to the increase in heart disease, congestive heart failure, low testosterone, prostate health issues, just to name a few.  Taking a CoQ10 supplement to boost the production of this vital enzyme may play a role in maintaining or improving your overall health.