Everyone wants to grow old gracefully. Some go under the knife to get that youthful look while others opt for a more natural way to maintain that healthful glow. The way to make peace with age can be found in the types of foods that we eat and the miracle ingredient they contain.
This hidden “miracle” is called antioxidants. They have graced the pages of magazines, medical journals and every product from hand cream to supplement pills. But what are antioxidants and what can they do to keep you looking your best?
Antioxidants are substances that fight the aging process that goes on in your body. They are not produced by the body so to get the benefit of these power-packed substances you must ingest them. A variety of foods contain antioxidants.
Let’s go back to the beginning. The body continually replenishes its cells. Through a process called cellular metabolism, the body produces energy, more cells and repairs any damage. One by-product of cellular metabolism is unstable molecules called free radicals.
Free radicals are molecules that damage your body. They are unstable because they are missing an electron. To get another one and become stable, free radicals will steal electrons from cells. That theft damages the cells in a variety of ways.
The results are visible and invisible changes to our bodies. The development of diseases like cancer, diabetes, arthritis and neurological deficiencies may begin to affect you as you age. Also, thinner skin wrinkles and brittle bones are a problem. Free radicals enter our body from outside sources as well: cigarette smoke, radiation and the sun’s UV rays. The more free radicals we encounter, the greater the damage that can be done.
Antioxidants have been shown to be of great help in the free radical problem. Antioxidant substances combine with free radicals and neutralize them. Once they are neutralized, they can no longer do any damage. Scientists don’t have any idea of a recommended daily dose of antioxidants to correct free radical damage and the diseases that come with age, but they do know that eating foods rich in antioxidants makes a huge difference in how we live.
Where do you find antioxidants? They are all around us. Look no further than your local farmer’s market or produce aisle in the grocery store. Fruits and vegetables contain the principle sources of antioxidants.
Examples of antioxidants include:
* Vitamin C
* Vitamin A
* Vitamin E
* Lutein
* Lycopene
* Beta-carotene
Certain minerals like zinc and selenium also function in the body. They are not antioxidants but they boost the immune system to fight against free radical damage.
Antioxidants are also found in nuts, legumes, cold water fish, seafood and red meat. So, eating a varied diet of fruits, vegetables and the foods just named will increase the amount of antioxidants in your system and help reduce the incidence of disease. Eating fruits and vegetables in their natural form instead of juices brings the benefit of other nutrients found in the foods. Juices also contain a lot of sugar that is not needed by your body.
Food does more than stave off hunger. Natural substances found there can cause us to live longer and stay free of disease as we age.
Please note the opinions expressed in the article above are in no way, explicit or implicitly, meant to replace the advice of a professional. Please refer to a professional for advice, assessment or management of your situation.
Showing posts with label healthy eating habits. Show all posts
Showing posts with label healthy eating habits. Show all posts
Saturday, August 8, 2009
Friday, August 7, 2009
Top Ten Power Packed Foods
What is the secret to a long and healthy life? It is in the food that we eat. As you well know, all foods are not created equal. Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life.
Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!
1. Beans – If they give you gas, take precautions before you eat them. Soaking them first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.
2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.
3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.
4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables healp guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits.
5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.
6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.
7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.
8. Nuts and seeds – Nuts are high in fat but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives.
9. Açai – This berry has been in the news lately. It is rich in antioxidants and increases energy. You can get more done and look better while doing it. You can get Acai juice and supplements in your health food store.
10. Yogurt – The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.
Building a better healthier body begins with what you eat. Try these super foods to get started on the right foot.
Please note the opinions expressed in the article above are in no way, explicit or implicitly, meant to replace the advice of a professional. Please refer to a professional for advice, assessment or management of your situation.
Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!
1. Beans – If they give you gas, take precautions before you eat them. Soaking them first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.
2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.
3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.
4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables healp guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits.
5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.
6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.
7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.
8. Nuts and seeds – Nuts are high in fat but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives.
9. Açai – This berry has been in the news lately. It is rich in antioxidants and increases energy. You can get more done and look better while doing it. You can get Acai juice and supplements in your health food store.
10. Yogurt – The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.
Building a better healthier body begins with what you eat. Try these super foods to get started on the right foot.
Please note the opinions expressed in the article above are in no way, explicit or implicitly, meant to replace the advice of a professional. Please refer to a professional for advice, assessment or management of your situation.
Friday, May 8, 2009
Calories and Kids
Hey, wouldn't it be nice if your kids automatically ate healthy and you didn't have to teach them? Too bad most of the adults don't eat healthy either, but if you fall into the category of wanting too, then you've come to the right spot for help. Teaching your kids about calories is essential to their health, which is obvious. However, we aren't just talking about in the next couple years, but the rest the rest of their life. Heck, you might even learn a few things along the way and be healthier yourself.
The first thing to understand is that counting calories is generally not advised by nutritionists nor is it healthy for your children. So if you're out there doing it right now, or making a meal for a child and keeping track, then stop. To be honest, an active elementary child can easily burn 2,000 calories a day. If you have one that isn't very active, they can still burn around 1,500 a day.
See, when we are fighting to give our children healthier bodies, there is a lot more at stake. Obesity is becoming a major concern in children and we are partly to blame. If you're one that likes to look at a calorie chart keep in mind that there is a difference in the food you consume. Getting the same calories from soda and fast food as fruits and veggies is one thing, but there is a such thing as bad calories so stick with the latter choices.
Sometimes we will be worried about overeating and if that's the case then have a discussion with your child about moderations. Even though the body has "craving sensors" you can turn them off by offering substitutes. Plus, since children eat different then parents, if you aren't consuming empty calories then they will be easier to burn throughout the day.
All of this is serious to think about, but if you take one thing away from this article it's going to be the following. If your child consumes 500 more calories then they will burn each week, he/she will gain an extra pound of excess body fat in a week. You would be surprised at how often this occurs throughout the world. Below you will find a nice little chart that portrays a proper intake for both gender and age. You might want to utilize it the next time you are preparing meals throughout the week.
Average Nutritional Recommendations for Children
?1000 - 1400 for a 2 to3 year old
?1400-1600 for a 4 to 8 year old
?1600-2000 for girls 9 to 13 years old
?1800-2200 for boys 9 to 13 years old
?2000 for girls 14 to 18 years old
?2200- for boys 14 to 18 years old
The first thing to understand is that counting calories is generally not advised by nutritionists nor is it healthy for your children. So if you're out there doing it right now, or making a meal for a child and keeping track, then stop. To be honest, an active elementary child can easily burn 2,000 calories a day. If you have one that isn't very active, they can still burn around 1,500 a day.
See, when we are fighting to give our children healthier bodies, there is a lot more at stake. Obesity is becoming a major concern in children and we are partly to blame. If you're one that likes to look at a calorie chart keep in mind that there is a difference in the food you consume. Getting the same calories from soda and fast food as fruits and veggies is one thing, but there is a such thing as bad calories so stick with the latter choices.
Sometimes we will be worried about overeating and if that's the case then have a discussion with your child about moderations. Even though the body has "craving sensors" you can turn them off by offering substitutes. Plus, since children eat different then parents, if you aren't consuming empty calories then they will be easier to burn throughout the day.
All of this is serious to think about, but if you take one thing away from this article it's going to be the following. If your child consumes 500 more calories then they will burn each week, he/she will gain an extra pound of excess body fat in a week. You would be surprised at how often this occurs throughout the world. Below you will find a nice little chart that portrays a proper intake for both gender and age. You might want to utilize it the next time you are preparing meals throughout the week.
Average Nutritional Recommendations for Children
?1000 - 1400 for a 2 to3 year old
?1400-1600 for a 4 to 8 year old
?1600-2000 for girls 9 to 13 years old
?1800-2200 for boys 9 to 13 years old
?2000 for girls 14 to 18 years old
?2200- for boys 14 to 18 years old
Thursday, May 7, 2009
Is Your Picky Eater Getting All the Nutrients They Need?
As a parent you want what is best for your little guy or gal, especially when it comes to their health and the foods they eat every day. That is pretty easy to control when your child is a newborn who relies on you for 100 percent of their meals and snacks. IF you’re breastfeeding, you make certain your eating the things you and your baby need. If you’re formula feeding, you make certain you have the best formula your baby can have in order to get all the healthy vitamins and minerals they require.
At this point in your child’s life, everything is all great and well because you supply and make sure they have everything they should. That is until you hit the time they start to develop their own likes and dislikes when it comes to food.
Whether you’ve got a picky toddler or a stubborn teen or pre-teen, once a child has learned they control what ultimately goes into their stomachs, you may just have a problem getting all the recommended food groups into their diet. So, if like many parents you wonder if your picky eater is getting all the vitamins and nutrients their body needs, keep reading to learn more.
Here are some signs your child may be lacking in one or more areas of nutrition and things to do if he or she is.
Poor or Slow Growth – One of the reasons children have so many appointments when they are young is to monitor their growth rate. If your doctor notices your child isn’t growing at a normal rate or suddenly starts slipping away from their prior rate of growth for their current age, they may very well ask you about the child’s dietary habits. From there, they’ll make a decision as to how to proceed to make certain the child is getting all the nutrients their growing body and mind needs.
Developmental Problems – Some children who are not receiving adequate nutrition will start to show slowing or no progress in certain developmental areas.
Energy Levels below Normal – Deficiencies in iron, found in red meats, spinach, beans and more, can usually be a cause of low or decreased energy levels. If your child seems to be less energetic or more sleepy than usual, think about how their diet may have changed. Most problems with lack of iron can be corrected by adding iron rich foods to the diet. Others may require a supplement in order to maintain proper levels of iron in the body. Talk with your pediatrician if your child refuses to eat foods with iron in them or shows signs of an iron deficiency.
While most cases of vitamin and nutrient deficiency are pretty easy to spot, realize that certain ones such as calcium may not be as obvious. If you have concerns about whether your child is getting everything they need from their finicky choices, talk with your child’s pediatrician first. They may be able to suggest a multi-vitamin or other option to help you see that your child gets the things their diet is lacking.
Keep in mind, if your child suddenly experiences a lack of interest in foods they once enjoyed, it could be something more serious. It’s not uncommon for a child’s eating habits to change when there is a sudden alteration in their lives, such as parents divorcing, an illness or another significant event.
If you’re concerned about your child’s eating patterns or whether they are getting all the vitamins and minerals their body needs, don’t hesitate to get help. Your pediatrician can help put you on the right path with tips and suggestions for getting your child the foods they need. They can also determine if supplements or multi-vitamins are necessary to get your child where they need to be health wise.
To purchase my Healthy Family Eating book, please click on this link: Healthy Snack and Meal Ideas For Your Family Ebook
At this point in your child’s life, everything is all great and well because you supply and make sure they have everything they should. That is until you hit the time they start to develop their own likes and dislikes when it comes to food.
Whether you’ve got a picky toddler or a stubborn teen or pre-teen, once a child has learned they control what ultimately goes into their stomachs, you may just have a problem getting all the recommended food groups into their diet. So, if like many parents you wonder if your picky eater is getting all the vitamins and nutrients their body needs, keep reading to learn more.
Here are some signs your child may be lacking in one or more areas of nutrition and things to do if he or she is.
Poor or Slow Growth – One of the reasons children have so many appointments when they are young is to monitor their growth rate. If your doctor notices your child isn’t growing at a normal rate or suddenly starts slipping away from their prior rate of growth for their current age, they may very well ask you about the child’s dietary habits. From there, they’ll make a decision as to how to proceed to make certain the child is getting all the nutrients their growing body and mind needs.
Developmental Problems – Some children who are not receiving adequate nutrition will start to show slowing or no progress in certain developmental areas.
Energy Levels below Normal – Deficiencies in iron, found in red meats, spinach, beans and more, can usually be a cause of low or decreased energy levels. If your child seems to be less energetic or more sleepy than usual, think about how their diet may have changed. Most problems with lack of iron can be corrected by adding iron rich foods to the diet. Others may require a supplement in order to maintain proper levels of iron in the body. Talk with your pediatrician if your child refuses to eat foods with iron in them or shows signs of an iron deficiency.
While most cases of vitamin and nutrient deficiency are pretty easy to spot, realize that certain ones such as calcium may not be as obvious. If you have concerns about whether your child is getting everything they need from their finicky choices, talk with your child’s pediatrician first. They may be able to suggest a multi-vitamin or other option to help you see that your child gets the things their diet is lacking.
Keep in mind, if your child suddenly experiences a lack of interest in foods they once enjoyed, it could be something more serious. It’s not uncommon for a child’s eating habits to change when there is a sudden alteration in their lives, such as parents divorcing, an illness or another significant event.
If you’re concerned about your child’s eating patterns or whether they are getting all the vitamins and minerals their body needs, don’t hesitate to get help. Your pediatrician can help put you on the right path with tips and suggestions for getting your child the foods they need. They can also determine if supplements or multi-vitamins are necessary to get your child where they need to be health wise.
To purchase my Healthy Family Eating book, please click on this link: Healthy Snack and Meal Ideas For Your Family Ebook
Wednesday, May 6, 2009
Make the Most Important Meal of the Day the Healthiest Too
When trying to help your family eat healthier, like anything else in life, the best place to start is at the beginning. The first meal of the day is also the most important because without it our bodies aren’t fueled and ready for what the day may bring.
By starting out healthy you’re paving the way for more healthy meals throughout the day as well. Even if you, or your other family members, are prone to grab a high calorie snack or fast food style lunch, you’ll be one step ahead by eating a healthy breakfast. Just remember, skipping breakfast is one of the worst things you can do for your health. Instead of omitting breakfast or filling up on sugary foods each morning, try some of these ideas for a healthy breakfast menu in your household each and every day of the week.
1. Bagels – Low-fat cream cheese or your favorite natural fruit spread make bagels a quick breakfast when you’re pressed for time. You can even take them with you if necessary, but beware eating them in the car might be a little messy depending on the toppings you choose.
2. Smoothies – Blend your favorite fruits with a bit of low-fat milk or yogurt and drink your breakfast in the car or on the bus. The possibilities are endless as far as flavors go. You can even add some of your favorite vegetables to help get in the recommended 5 servings per day.
3. Non-Fat Yogurt – With fruit or without fruit, yogurt is a great addition to just about any breakfast. It’s full of calcium and fat free yogurt can actually work as a substitute for higher fat content foods such as mayo and cream cheese.
4. Fresh Fruit – Mix it up in a salad. Cut it up in your cereal, or eat your favorite kind by itself. Fruit is great no matter how you eat it. For those who like cottage cheese, mixing it with your favorite fruit is a great breakfast option that doesn’t take forever to prepare.
5. Cold Cereals – Whole grain cereals are what you want here. Skip the sugary coated kid cereals. The benefits include a healthier heart and decreased risk for diabetes, among many others.
6. Oatmeal – There’s nothing quite like a piping hot bowl of oatmeal on a cold winter day to get you started on the right foot. Top with your favorite fruit and enjoy!
7. Whole Wheat Peanut Butter Toast – Peanut butter is a great source of protein and the whole wheat is a healthier option than white toast. Most kids love peanut butter and will jump at the chance to eat it for breakfast instead of with jelly for lunch.
8. Omelets or Scrambled Eggs – Eggs are a great source of protein and mixing them with your favorite veggies or peppers give them a boost compared to just eating them plain or worse, frying them. Sprinkle with a bit of cheese for added appeal to little ones.
9. Granola – Granola is a great source of fiber and other essential vitamins. Be careful though some granola can be very high in fat. Eat in moderation and you’ll be just fine.
10. Muffins – Muffins are great because they can be made ahead of time saving lots of hectic mornings from become even more rushed. Mix fruits or vegetables in the batter and you’ll not only receive the grain from the muffin but your fruit and veggies too.
Start your family out right each and every morning with a healthy breakfast. It’s the most important, but it can also be the healthiest without a lot of hassle or time. Enjoy the variety that the options above, along with others give you.
To purchase my Healthy Family Eating book, please click on this link: Healthy Snack and Meal Ideas For Your Family Ebook
By starting out healthy you’re paving the way for more healthy meals throughout the day as well. Even if you, or your other family members, are prone to grab a high calorie snack or fast food style lunch, you’ll be one step ahead by eating a healthy breakfast. Just remember, skipping breakfast is one of the worst things you can do for your health. Instead of omitting breakfast or filling up on sugary foods each morning, try some of these ideas for a healthy breakfast menu in your household each and every day of the week.
1. Bagels – Low-fat cream cheese or your favorite natural fruit spread make bagels a quick breakfast when you’re pressed for time. You can even take them with you if necessary, but beware eating them in the car might be a little messy depending on the toppings you choose.
2. Smoothies – Blend your favorite fruits with a bit of low-fat milk or yogurt and drink your breakfast in the car or on the bus. The possibilities are endless as far as flavors go. You can even add some of your favorite vegetables to help get in the recommended 5 servings per day.
3. Non-Fat Yogurt – With fruit or without fruit, yogurt is a great addition to just about any breakfast. It’s full of calcium and fat free yogurt can actually work as a substitute for higher fat content foods such as mayo and cream cheese.
4. Fresh Fruit – Mix it up in a salad. Cut it up in your cereal, or eat your favorite kind by itself. Fruit is great no matter how you eat it. For those who like cottage cheese, mixing it with your favorite fruit is a great breakfast option that doesn’t take forever to prepare.
5. Cold Cereals – Whole grain cereals are what you want here. Skip the sugary coated kid cereals. The benefits include a healthier heart and decreased risk for diabetes, among many others.
6. Oatmeal – There’s nothing quite like a piping hot bowl of oatmeal on a cold winter day to get you started on the right foot. Top with your favorite fruit and enjoy!
7. Whole Wheat Peanut Butter Toast – Peanut butter is a great source of protein and the whole wheat is a healthier option than white toast. Most kids love peanut butter and will jump at the chance to eat it for breakfast instead of with jelly for lunch.
8. Omelets or Scrambled Eggs – Eggs are a great source of protein and mixing them with your favorite veggies or peppers give them a boost compared to just eating them plain or worse, frying them. Sprinkle with a bit of cheese for added appeal to little ones.
9. Granola – Granola is a great source of fiber and other essential vitamins. Be careful though some granola can be very high in fat. Eat in moderation and you’ll be just fine.
10. Muffins – Muffins are great because they can be made ahead of time saving lots of hectic mornings from become even more rushed. Mix fruits or vegetables in the batter and you’ll not only receive the grain from the muffin but your fruit and veggies too.
Start your family out right each and every morning with a healthy breakfast. It’s the most important, but it can also be the healthiest without a lot of hassle or time. Enjoy the variety that the options above, along with others give you.
To purchase my Healthy Family Eating book, please click on this link: Healthy Snack and Meal Ideas For Your Family Ebook
Tuesday, May 5, 2009
Healthy Eating Starts before Birth
Did you know that your preference for some foods could very well have started before you were even born? According to various studies over the years, babies develop the senses of taste and smell during the second trimester of their mother’s pregnancy. It’s also been shown that babies have a distinct preference for sweet things and can even tell the difference between certain flavors of food as it passes through the amniotic fluid that surrounds them during the time inside the mother’s womb.
Some might even go so far as to say that children develop their eating habits from the moment of conception, which may or may not be true, but it sure wouldn’t hurt to assume that what mama eats baby will too. So, here are some foods expectant mothers should be sure to include in their meal plan.
Fruits & Veggies – It’s no secret than many kids develop a bad taste in their mouth (pun intended) when it comes to eating fruits and especially vegetables. While a lot of the problem lies in the texture of these foods, if you want a better shot at having kids who actually enjoy them, eat lots of them during pregnancy.
Iron Rich Foods – Iron is a necessity for pregnant women. Most associate iron with red meats, but even if you’re a vegetarian, you can find iron in foods such as:
• Salmon
• Eggs
• Dried Fruits
• Tofu
• Dark Green Vegetables
• Grains
Calcium – We all know calcium is vital for healthy bones, teeth and skin. When you’re pregnant, you not only need this for yourself, but your little one as well. Great sources of calcium include:
• Low Fat Milk
• Pasteurized Cheeses and Yogurt (avoid raw or fresh cheeses during pregnancy)
• Almonds
• Spinach
• Kale
• Calcium Enriched Orange Juice
Folic Acids – Foods rich in folate or folic acid are what will help your child’s brain and spine develop correctly. It’s actually recommended that all women of child bearing age get plenty of these. Many doctors will prescribe a prenatal vitamin with folic acid just to avoid the possibility of neural tube defects that can cause things like spina bifida in the unborn baby. Some foods that supply this much needed nutrient are:
• Leafy veggies
• Poultry
• Nuts
• Grapes
• Oranges
• Beans and peas
• Whole wheat foods
Water – Water is extremely important to a healthy pregnancy. As a mom, you need more water to help you deal with the extra blood your body needs to make. Not to mention, it helps avoid dehydration which is not a good thing for you and can be even worse on your baby if it’s too bad. Many kids don’t like water and if you get him or her used to it before birth you might be able to stop that issue before it ever starts.
Whether you believe babies know what they like and dislike when it comes to food before they are born or not, you can’t argue how well the mother takes care of herself while pregnant has a direct effect on a child’s development. Although food cravings of pregnant women can range from what those of us who aren’t expecting would call simply gross to disgustingly sweet, it’s extremely important for an expectant mother to maintain a healthy diet for the sake of herself and her unborn child.
If you’re expecting a baby now, want to give your future children the best possible start, or know someone who is, it’s important to eat healthy in order for your children to do the same.
To purchase my Healthy Family Eating book, please click on this link: Healthy Snack and Meal Ideas For Your Family Ebook
Some might even go so far as to say that children develop their eating habits from the moment of conception, which may or may not be true, but it sure wouldn’t hurt to assume that what mama eats baby will too. So, here are some foods expectant mothers should be sure to include in their meal plan.
Fruits & Veggies – It’s no secret than many kids develop a bad taste in their mouth (pun intended) when it comes to eating fruits and especially vegetables. While a lot of the problem lies in the texture of these foods, if you want a better shot at having kids who actually enjoy them, eat lots of them during pregnancy.
Iron Rich Foods – Iron is a necessity for pregnant women. Most associate iron with red meats, but even if you’re a vegetarian, you can find iron in foods such as:
• Salmon
• Eggs
• Dried Fruits
• Tofu
• Dark Green Vegetables
• Grains
Calcium – We all know calcium is vital for healthy bones, teeth and skin. When you’re pregnant, you not only need this for yourself, but your little one as well. Great sources of calcium include:
• Low Fat Milk
• Pasteurized Cheeses and Yogurt (avoid raw or fresh cheeses during pregnancy)
• Almonds
• Spinach
• Kale
• Calcium Enriched Orange Juice
Folic Acids – Foods rich in folate or folic acid are what will help your child’s brain and spine develop correctly. It’s actually recommended that all women of child bearing age get plenty of these. Many doctors will prescribe a prenatal vitamin with folic acid just to avoid the possibility of neural tube defects that can cause things like spina bifida in the unborn baby. Some foods that supply this much needed nutrient are:
• Leafy veggies
• Poultry
• Nuts
• Grapes
• Oranges
• Beans and peas
• Whole wheat foods
Water – Water is extremely important to a healthy pregnancy. As a mom, you need more water to help you deal with the extra blood your body needs to make. Not to mention, it helps avoid dehydration which is not a good thing for you and can be even worse on your baby if it’s too bad. Many kids don’t like water and if you get him or her used to it before birth you might be able to stop that issue before it ever starts.
Whether you believe babies know what they like and dislike when it comes to food before they are born or not, you can’t argue how well the mother takes care of herself while pregnant has a direct effect on a child’s development. Although food cravings of pregnant women can range from what those of us who aren’t expecting would call simply gross to disgustingly sweet, it’s extremely important for an expectant mother to maintain a healthy diet for the sake of herself and her unborn child.
If you’re expecting a baby now, want to give your future children the best possible start, or know someone who is, it’s important to eat healthy in order for your children to do the same.
To purchase my Healthy Family Eating book, please click on this link: Healthy Snack and Meal Ideas For Your Family Ebook
Thursday, April 30, 2009
Growing Your Own Foods is More Than Just Healthy
Many people shudder at the thought of planting their own gardens, but more people are realizing the health benefits of it go well beyond avoiding the processed steps most of the store bought food today goes through. Not only are these people avoiding the harsh chemicals used to mass produce these foods, but they are also side stepping the nasty injected hormones and more that is placed on these foods to make them last longer while being shipped to and sold at our local grocery stores.
With all the talk about chemicals and other nasty things put in the foods we eat, growing your own foods is becoming more popular. Just like our ancestors, we’re slowly realizing the benefits of growing our own fruits, vegetables, etc. Not only is it easier on the wallet, but it’s easier on our bodies as well.
Growing your own garden can be rewarding in so many other ways as well. Here are just a few:
Great Exercise – From tilling the garden to planting and picking the fruits and vegetables you grow, gardening is a great way to get some fresh air and much needed exercise.
Quality Family Time – Getting your entire household involved in a family garden is an awesome way to spend time together. In today’s fast paced world, family time seems to be a rarity, but if you start and care for your own garden, you’re spending time together and yes, it can be fun, even if you’re teen doesn’t think so at first.
Learning Tool – Growing a garden is a great learning tool for young and old alike. Kids can learn responsibility, the life cycle of various plants, and more when they are put in charge of a certain task involving the garden. Yes, even weeding can be a learning experience.
Adults may learn things like which plants grow well in what types of soil and climates as well as how to preserve extras that can’t be eaten right away. Finding a use for all those fruits and veggies can be a learning experience as well as you search for a variety of ways to use them in recipes.
Appreciation – Working hard at growing and maintaining your own garden gives the caretaker an appreciation for their local farmers, ancestors and more. There is nothing quite like a hard day (or even just an hour or two) at work in the great outdoors to make you appreciate those who do it on a daily basis or who did it for survival in past generations.
Sense of Accomplishment – Watching your plants grow and nurturing them to maturity is a great way to instill a sense of accomplishment, especially in children. Do you have a family member who seems a bit down in the dumps or a teenager who feels they don’t belong? If so, starting a garden may just boost their spirits more than you thought possible. Give it a try.
Easier on the Purse Strings – Growing your own garden is also a great way to save money. In times when frugality is a necessity, you can easily save some cash with your own garden, not only because you can produce a whole lot more of your favorite foods and herbs for less, but also because you don’t run the risk of spending money on foods that will expire before you get a chance to eat them. If you have more food than you can possibly eat from your garden, preserve it for later. Better yet, take some to your neighbors. They’ll thank you for it.
Take a few minutes to seriously consider helping the environment and your family, by starting your own garden this year. You don’t have to own a farm to do it either. A small area in the backyard to grow a few of your favorite foods is plenty. You can even grow them in a small window garden or pots on your porch or balcony. Give it a shot and see how it can help improve your life in numerous ways.
To purchase my Healthy Family Eating book, please click on this link: Healthy Snack and Meal Ideas For Your Family Ebook
With all the talk about chemicals and other nasty things put in the foods we eat, growing your own foods is becoming more popular. Just like our ancestors, we’re slowly realizing the benefits of growing our own fruits, vegetables, etc. Not only is it easier on the wallet, but it’s easier on our bodies as well.
Growing your own garden can be rewarding in so many other ways as well. Here are just a few:
Great Exercise – From tilling the garden to planting and picking the fruits and vegetables you grow, gardening is a great way to get some fresh air and much needed exercise.
Quality Family Time – Getting your entire household involved in a family garden is an awesome way to spend time together. In today’s fast paced world, family time seems to be a rarity, but if you start and care for your own garden, you’re spending time together and yes, it can be fun, even if you’re teen doesn’t think so at first.
Learning Tool – Growing a garden is a great learning tool for young and old alike. Kids can learn responsibility, the life cycle of various plants, and more when they are put in charge of a certain task involving the garden. Yes, even weeding can be a learning experience.
Adults may learn things like which plants grow well in what types of soil and climates as well as how to preserve extras that can’t be eaten right away. Finding a use for all those fruits and veggies can be a learning experience as well as you search for a variety of ways to use them in recipes.
Appreciation – Working hard at growing and maintaining your own garden gives the caretaker an appreciation for their local farmers, ancestors and more. There is nothing quite like a hard day (or even just an hour or two) at work in the great outdoors to make you appreciate those who do it on a daily basis or who did it for survival in past generations.
Sense of Accomplishment – Watching your plants grow and nurturing them to maturity is a great way to instill a sense of accomplishment, especially in children. Do you have a family member who seems a bit down in the dumps or a teenager who feels they don’t belong? If so, starting a garden may just boost their spirits more than you thought possible. Give it a try.
Easier on the Purse Strings – Growing your own garden is also a great way to save money. In times when frugality is a necessity, you can easily save some cash with your own garden, not only because you can produce a whole lot more of your favorite foods and herbs for less, but also because you don’t run the risk of spending money on foods that will expire before you get a chance to eat them. If you have more food than you can possibly eat from your garden, preserve it for later. Better yet, take some to your neighbors. They’ll thank you for it.
Take a few minutes to seriously consider helping the environment and your family, by starting your own garden this year. You don’t have to own a farm to do it either. A small area in the backyard to grow a few of your favorite foods is plenty. You can even grow them in a small window garden or pots on your porch or balcony. Give it a shot and see how it can help improve your life in numerous ways.
To purchase my Healthy Family Eating book, please click on this link: Healthy Snack and Meal Ideas For Your Family Ebook
Wednesday, April 29, 2009
Getting Kids to Eat Their Veggies Doesn’t Have to Be a Chore
Ok, let’s face it mom, if you’re child does not like vegetables, your home is probably not the happiest place when dinner time rolls around. Whether it’s because your child refuses to eat them or you are trying everything to think of to get him or her to, the veggie battle can no doubt be a harsh fought one.
The outcome, no matter which side of the fence you’re on is not a good one. If you win, your kid feels horrible because you just made them eat the nastiest thing ever. If the child wins, you feel awful because you know they are not getting the nutrients they need for optimal health. Not to mention, you know eating habits are set early so the odds that your child will ever really like vegetables probably isn’t all that great either way. They’ll have bad memories associated with these foods due to mom making them eat them or they’ll just avoid them altogether because they still taste gross when they grow up.
Seems like a never ending battle doesn’t it? Fear not, there is a way (quite a few actually) to get your kids to eat their veggies without begetting nightmares once they are adults or without making you feel like a rotten mom. Read on for tips to help you give your children the vegetables their growing bodies need – even if they don’t know it.
• Eat Your Own – With kids, especially young ones it really is “Monkey See, Monkey Do.” If your children see you eating and enjoying (or at least pretending to enjoy) your vegetables, they will be more open to doing the same.
• Make The Child a Part of It All – Let your kids help you cook meals. Even little ones can help out in the kitchen in one way or another. If you get them involved in your meal preparation, they will come to love the kitchen and the time they have with you. Seeing how something is made also helps some kids realize peas are nothing more than any other bean.
• Let ‘Em Play – Let’s face it, if it’s boring to look at kids probably won’t like it. Have a little fun and play. Create cute faces with your vegetables on a paper plate and let your kids “play” with their food by switching the veggies around to come up with some funny faces of their own.
• Crunchy vs Soft – Many times, it’s not the vegetable the child doesn’t like, but instead the consistency. Some kids don’t like the crunchiness of raw veggies and others can’t stand the feel of mushy peas and carrots. If you’ve been offering your child a cooked version of vegetables, try serving them raw and vice versa. That could be all it takes.
• Dippers – There’s just something about dipping our food that seems to make them taste better. Kids especially love it. Think French fries and ketchup. They just taste better with a little topping of some sort. Offer your child raw veggies with a ranch or other dipping sauce.
• Bottoms Up – Some children, who normally refuse to eat their veggies, don’t have a problem drinking them, especially in the form of smoothies. Try blending up a variety of fruits and veggies in a daily basis to give your little munchkins.
• Hide & Seek – Some parents don’t like this idea, but if you’ve got a child who simply refuses to eat their vegetables all of the time, trying hiding them in things like muffins, sauces and more. They’ll never know it’s in there!
• No Separate Meals – It’s easy to resort to feeding your little ones the foods they will eat just to make sure they are eating something. This gives them the idea they don’t have to eat what the rest of the family eats because mom or dad will give them what they want instead. Make the same meal for everyone. The only exceptions should be if your child is on a special diet due to allergies or other health related issues.
• Don’t Force It – If you’ve heard the term “Choose your battles wisely,” you’ll soon realize it very well could have been thought up by a parent. Don’t force your child to eat their vegetables. Using some of the tips above will help to avoid the battles.
The last tip is one we all parents know very well. Consistency is needed by children in every part of their life and healthy eating is no exception, so keep trying. Sometimes a battle with kids and vegetable eating can be tiring and stressful, making it easy to give up. Yes, kids can be stubborn, but eventually they will come around and in the long run they might even thank you for sticking to your guns on this issue. Even if they don’t utter those two little words, their body and health will.
To purchase my Healthy Family Eating book, please click on this link: Healthy Snack and Meal Ideas For Your Family Ebook
The outcome, no matter which side of the fence you’re on is not a good one. If you win, your kid feels horrible because you just made them eat the nastiest thing ever. If the child wins, you feel awful because you know they are not getting the nutrients they need for optimal health. Not to mention, you know eating habits are set early so the odds that your child will ever really like vegetables probably isn’t all that great either way. They’ll have bad memories associated with these foods due to mom making them eat them or they’ll just avoid them altogether because they still taste gross when they grow up.
Seems like a never ending battle doesn’t it? Fear not, there is a way (quite a few actually) to get your kids to eat their veggies without begetting nightmares once they are adults or without making you feel like a rotten mom. Read on for tips to help you give your children the vegetables their growing bodies need – even if they don’t know it.
• Eat Your Own – With kids, especially young ones it really is “Monkey See, Monkey Do.” If your children see you eating and enjoying (or at least pretending to enjoy) your vegetables, they will be more open to doing the same.
• Make The Child a Part of It All – Let your kids help you cook meals. Even little ones can help out in the kitchen in one way or another. If you get them involved in your meal preparation, they will come to love the kitchen and the time they have with you. Seeing how something is made also helps some kids realize peas are nothing more than any other bean.
• Let ‘Em Play – Let’s face it, if it’s boring to look at kids probably won’t like it. Have a little fun and play. Create cute faces with your vegetables on a paper plate and let your kids “play” with their food by switching the veggies around to come up with some funny faces of their own.
• Crunchy vs Soft – Many times, it’s not the vegetable the child doesn’t like, but instead the consistency. Some kids don’t like the crunchiness of raw veggies and others can’t stand the feel of mushy peas and carrots. If you’ve been offering your child a cooked version of vegetables, try serving them raw and vice versa. That could be all it takes.
• Dippers – There’s just something about dipping our food that seems to make them taste better. Kids especially love it. Think French fries and ketchup. They just taste better with a little topping of some sort. Offer your child raw veggies with a ranch or other dipping sauce.
• Bottoms Up – Some children, who normally refuse to eat their veggies, don’t have a problem drinking them, especially in the form of smoothies. Try blending up a variety of fruits and veggies in a daily basis to give your little munchkins.
• Hide & Seek – Some parents don’t like this idea, but if you’ve got a child who simply refuses to eat their vegetables all of the time, trying hiding them in things like muffins, sauces and more. They’ll never know it’s in there!
• No Separate Meals – It’s easy to resort to feeding your little ones the foods they will eat just to make sure they are eating something. This gives them the idea they don’t have to eat what the rest of the family eats because mom or dad will give them what they want instead. Make the same meal for everyone. The only exceptions should be if your child is on a special diet due to allergies or other health related issues.
• Don’t Force It – If you’ve heard the term “Choose your battles wisely,” you’ll soon realize it very well could have been thought up by a parent. Don’t force your child to eat their vegetables. Using some of the tips above will help to avoid the battles.
The last tip is one we all parents know very well. Consistency is needed by children in every part of their life and healthy eating is no exception, so keep trying. Sometimes a battle with kids and vegetable eating can be tiring and stressful, making it easy to give up. Yes, kids can be stubborn, but eventually they will come around and in the long run they might even thank you for sticking to your guns on this issue. Even if they don’t utter those two little words, their body and health will.
To purchase my Healthy Family Eating book, please click on this link: Healthy Snack and Meal Ideas For Your Family Ebook
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