Keeping Your Kids in Shape
Jan 4th
Twenty years ago children were forced outside. There were no video games or cable television. Wii was something you said when sledding down a hill. Kids could be seen riding their bikes and playing baseball in the park. Many things have changed in the past few decades. Parents are busy and automatic entertainment is almost a must. The problem is that with every new electronic gadget that appears on the stage, we up the stakes of the effects these novelties have on America’s growing epidemic of childhood obesity.
Statistics show that the number of overweight children ages 6-17 has doubled in the past three decades. One in five children in the United States are considered obese. Childhood obesity is firmly related to obesity in adults. The question is what can a parent do to help an overweight child? After all, this is your child; how do you let them know they need to lose weight? The schoolyard is surely not the place for a child to find out they are not the same as the other kids, and what are the best ways to prevent obesity in the first place?
First, it is important to remember that nutrition has to be the number one priority when dealing with a child and weight loss. Always keep in mind that children, preteens, and teenagers are growing significantly during this time in their lives. Emotionally, mentally and physically, children’s bodies are changing everyday. Balance is very important. Just as obesity can effect your child, lack of nutrition can be just as damaging. For this reason, traditional packaged programs (Nutrisystem,Slimfast, etc.) and diet pills are not recommended for kids.
In fact, before even trying a “diet plan,” there are many common sense ideas for losing weight that might work with just a healthy diet. Activity, any activity, burns calories. The experts say it is not increased energy on the part of children that is causing the obesity, but rather, a systematic slowdown in activity. Here are some creative ideas that can turn everyday activities into important calorie burners.
Simple Tips That Will Help You Lose Weight After Pregnancy
Dec 31st
Losing weight after having a baby can sometimes be a difficult thing to do for a mom. Especially when you’re not sure what to do to lose weight quickly and safely after pregnancy. So, what I’m going to do is share with you a few tips on losing weight after having a baby.That way, you will know what to do to get rid of the unwanted pounds you gained during your pregnancy.
The weight loss tips that will help you are:
1. The first thing you can do to lose weight is eat small, healthy meals every two to three hours. This will help you increase your metabolism, which is important for weight loss. It’ll help you burn off those unwanted pounds. Some of the foods that you can eat that will help you are lean meats, whole wheat pastas and bread, fruits, veggies, and yogurt.
2. Another tip on losing weight after having a baby is to exercise. By exercising, you will be able to tone your muscles, which will help you burn fat. Some exercises you can do that will help you are weight training, cardio training, and taking fitness classes. You can also walk around your neighborhood if you don’t feel like going to the gym.
3. The third thing you can do to lose weight is breastfeed your baby. This helps burn off those extra calories. When you body burn calories, it burns fat. So, while you’re able to provide nutrients for your baby, you’ll also be able to lose weight at the same time.
Fast pointers to Keeping your child’s Teeth Healthy
Dec 31st
Every parent would like to see a bright and wonderful smile on their child’s face. If you too want to give your kid a beautiful smile then it’s important that you take steps to keep your youngster’s teeth healthy. These are some fast tips that will help you with the same.
Brushing your child’s teeth twice daily is of course the most important thing that you need to do if you want your youngster’s teeth to be healthy. Make sure that your child brushes his teeth twice daily. Employ a toothbrush with soft bristles and a rounded end as this can not hurt your youngster’s gums. Also, ensure that you do not use fluoride toothpaste.
Ensure that your child doesn’t eat anything before bed time and after brushing. Many kids eat even after they’ve brushed at night which causes food to stick to the teeth. These in turn make for an apt breeding ground for germs or bacteria. This makes your child more at the mercy of cavities.
If you would like to maintain your youngster’s teeth as powerful and healthy; it’s imperative to consult a dentist. Frequent dental check ups is the key to promise oral health. Such visits in turn help to keep a check on assorted dental issues ahead. Timely diagnosis can avert problems such like before time runs out of hand.
Flossing is as vital for a kid as it is for an adult. You should start once his / her teeth start touching each other. A a kid as it is for an adult. However, you want to practice caution while flossing your youngster’s teeth as you might finish up injuring the gums if you do not do it correctly. Also, pick floss which is especially developed for youngsters.
Dental sealants are also an up wounding the gums. You also have to keep your child’s teeth healthy forever. These sealants are fixed to the chewing surface of the molars. As a result, the teeth always remain protected and the risk of cavities gets significantly reduced. However, dental sealants can only be applied to children aged six and above.
Food is also in direct link with your child’s dental health. It’s been noted that uncontrolled sugar consumption is a first cause behind the problem of tooth decay, cavities and a couple of others. Try to limit the quantity of sugar from your child’s dietary pattern. For this limit the consumption of sweet food stuffs like nibbles, juices, chocolates and several others. Restricting the intake of sugar will go a long way in maintaining your kid’s teeth health.
So , it is not at all a difficult task to keep your kid’s teeth healthy. By adhering to simply dental hygiene tips, your child’s teeth should be healthy indeed.
If You Hate Running,Try This!
Aug 1st
Here’s how to change up your workouts — and stay motivated.
When it comes to exercise, you know you need to include cardio, strength and flexibility training, but if you’re fed up with the same old running, lifting and stretching, energize your workout with some new ideas.
Cardio
If you’ve had enough of the treadmill, try… More >
Simple Slim
Jul 11th
Simple Slim
Spring is right around the corner and retailers have already begun stocking their floors with warm-weather goods — including swimsuits. Besides looking great on the beach, commonsense tells us that one of the best things you can do for your overall health is to drop a few pounds. Or maybe more than a few pounds.
Being overweight significantly increases your risk of heart disease, diabetes, stroke, high blood pressure, cancer … the list seems almost endless. Plus, if you do get sick or need surgery, being overweight can make any treatments riskier.
You know the drill when it comes to losing weight — take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans have about as much substance as a politician’s campaign pledges. You’re better off finding several simple things you can do on a daily basis — along with following the cardinal rules of eating more vegetables and less fat and getting more physical activity. Together, they should send the scale numbers in the right direction: down.
1. Once a week, indulge in a high-calorie-tasting, but low-calorie, treat. This should help keep you from feeling deprived and binging on higher-calorie foods. For instance:
- Lobster. Just 83 calories in 3 ounces.
- Shrimp. Just 60 calories in 12 large.
- Smoked salmon. Just 66 calories in two ounces. Sprinkle with capers for an even more elegant treat.
- Whipped cream. Just 8 calories in one tablespoon. Drop a dollop over a bowl of fresh fruit for dessert.2. Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of salad.
- More >
Running for weight loss
Jul 2nd
Every weight loss program depends expanding more energy through intentional exercise than you obtain from the food you eat. Walking and running are both excellent forms of exercise. Neither requires any special equipment aside from a pair of shoes that provide adequate support. While both running and walking provide huge benefits, there are some things that you may want to consider before embarking on a running program.
First and always most important, consult your doctor. Depending on how much weight you need to lose, extra pounds mean extra pressure on knee and hip joints. If you end up with an injury from your running program, you may be discouraged from continuing.
Secondly, start slowly. The folks at eHow have a check list that can be very helpful for beginners. The web page provides information on everything from shoes to proper breathing, all issues that can be very helpful for beginning runners.
Kid-Friendly Workouts for Time-Crunched Moms
Jun 3rd
Including the little ones in your exercise routine can help you stick with it.
Finding time to exercise is always challenging. Make it easier — and more fun — by including your kids in your workouts! Here’s a quick rundown of what you can do without having to call a sitter.
Exercising With Your Baby
Because your little one is portable, there are many options for working out with a baby in tow.
Head out with the stroller. If you like exercising with a group, join a stroller-walking program. More than just good exercise, research shows walking with a group also helps moms ward off postpartum depression. But if you prefer to walk on your own, keep increasing the challenge by adding hills or intensity. “Even just skipping with a stroller ups your workout — and it makes you feel good,” says exercise physiologist Felicia Stoler, R.D., F.A.C.SM.
Pilates. Pilates is the perfect mom and baby exercise, says postnatal Pilates expert Jennifer Gianni. “You get one–on–one face time throughout, which creates a bonding time for you and your baby,” she says. Try an exercise like push–up kisses: Start on your hands and knees, or in a full push–up position, with the baby lying on the floor next to you; lower yourself, give your baby a kiss, and then push back up. Once she can hold her head up, have her do bridges with you: Lying on your back with your knees bent and feet flat, hold your baby on your pelvis as you lift it (and her) toward the ceiling. She’ll love the ride — and it’s good resistance for you.
Bouncing baby. Once your baby is old enough, put her in a bouncer. Then stand in front of her and bounce too! Create your own cardio routine with jumping jacks, jumping rope or other plyometric exercises.
Exercising With Your Toddler or School–Age Child
The American Academy of Pediatrics recommends that children get at least one hour of physical activity a day (it doesn’t have to be consecutive). By working out, you can be a real role model for your impressionable child; research shows that active parents raise more active kids.
Head to the playground. Climb, swing, slide and hang with your kids. “Pumping your legs on a swing is basic flexion and extension — it’s a workout,” Stoler says. Get reacquainted with the monkey bars. When was the last time you tried a static hang? “We lose that kind of strength so fast,” she says.
Take a ride. Bike together, or jog alongside your little one as he rides. Get creative: Sprint up ahead, do 10 push–ups, and then sprint back. He’ll get a kick out of watching you (and you’ll get some intensity).
Rock and roll. “I’m a big fan of music and dancing,” says Stoler, the mother of an 11–year–old and an eight–year–old. Turn on the stereo and dance with your kids. Make sure your feet are really moving. And let everyone take turns leading the dance.
Try a fitness DVD. A recent Mayo Clinic study showed that children who trade sedentary screen time — watching TV or playing video games — for active screen time, such as working out to a DVD, double their energy expenditure. Find exercise DVDs for kids and parents at your local library.
Take a class together. More fitness centers are offering classes like family yoga. If you have older kids, try taking tennis lessons or a martial–arts class together. You’ll both learn something — and you’ll have fun doing it.
Here are a handful of other fun activities that will get your heart rate up while also bringing a smile to your child’s face.
- Play tag.
- Go hiking together.
- Have a relay race.
- Go roller–skating at a skating rink.
- Toss a Frisbee.
- Play kickball in the street.
- Set up fun exercise stations in your basement.
- Play Twister.
Mar 29th
Small Weight-Loss Goals
Five simple ways to shed pounds
For those of us who’d like to be a bit slimmer, stepping on the scale can be truly disheartening. You do the mental calculation of how much you weigh minus how much you want to lose, only to think: How am I ever going to accomplish that? But perhaps that’s the wrong way to think of weight loss: Setting smaller goals may make it more likely you’ll succeed in a big way.
Even small goals have their benefits: If you’re overweight, shedding just 5% to 10% of your body weight can have significant effects on health. “Any of the major risk factors — blood sugar [for diabetes], blood pressure, cholesterol — are also weight-associated,” says Molly Kimball, R.D., sports and lifestyle nutritionist at the Ochsner Clinic’s Elmwood Fitness Center in New Orleans. “So losing weight will improve numbers, and it’ll help with conditions like sleep apnea and chronic acid reflux.”
Setting a series of smaller objectives may also make it more likely you’ll break the common cycle of dropping pounds only to gain them back. “This is true of everything, not just weight loss,” says Jonny Bowden, Ph.D., a former personal trainer and the author of The Most Effective Natural Cures on Earth: The Surprising Unbiased Truth About What Treatments Work and Why (Fair Winds Press, 2008). “It doesn’t matter what your goal is, you have to cut back on things in a manageable way.” Here, a handful of doable goals to jump-start your weight-loss efforts.
Mar 22nd
Recharge in 10 Minutes
Boost your well-being with these energizing tips
Sure, you have a lot going on in your life, but that’s exactly why you should take more breaks. Taking care of yourself isn’t optional; it’s vital to your health. A little downtime is all you need to recharge your body and look your best. Here’s how.
Revitalize
Take a mental vacation. Close your eyes and picture yourself in a serene setting that soothes you. Doing this for just five minutes can boost your energy. If you’re on the road, stop at a local park and step out into nature to clear your mind.
Energize
Free up some minutes to get active. Go for early-morning walks and enjoy the solitude at the start of your day. Follow up with after-dinner strolls or bike rides.
Hydrate
If plain water doesn’t entice you, try a glass of sparkling water garnished with frozen strawberries and fresh lime. Or get a healthful boost from a cup of tea. It’s loaded with flavonoid antioxidants, which are believed to protect your body’s cells from damage.
Refresh
Soothe aching feet with a custom-blended footbath. Mix your favorite moisturizing body wash, Epsom salts and warm water and ease your feet into the bath. Let the events of the day fade away.
Mar 15th
To Eat Right, Use the Buddy System
A partner can help you stay on track.
Sound familiar? You come home starving from an exhausting workout to find your family eating pepperoni pizza in front of the television. Suddenly, your plan to grill fish and steam veggies is, well, losing steam. Next time, summon the help of your personal support system. Your chance of success soars if you’ve got friends urging you on.
Who and where should you recruit?
At Work
Best Buddy: A health-minded peer or supervisor who eats lunch around the same time you do.
Why: Make her a healthful-eating role model.
How Your Buddy Can Help: She can eat lunch with you once or twice a week to help you stick with your food plan. She can also take lunchtime walks with you and dissuade others from plying you with bagels and birthday cake.
At Home
Best Buddy: A friend who lives nearby.
Why: You might think it’s okay to lean on your family — but the experts warn against it. Focusing kids on dieting can lead to eating disorders. And having your spouse restrict your diet can lead to resentment.
How Your Buddy Can Help: She can take evening walks with you and exchange low–fat recipes. She can also go grocery shopping with you and help you make healthy choices.
At Parties
Best Buddy: A chatty and social pal who’s also invited to the fete.
Why: You’ll spend more time socializing and less time grazing at the buffet table.
How Your Buddy Can Help: Meet before the get–together for a pre–party snack of something low–cal but filling, such as fruit. When you arrive, stay hydrated and away from temptation by sipping a glass of water. When you do approach the goodies, have your friend accompany you.
Dining Out
Best Buddy: A pal with a good track record of restraining herself at restaurants.
Why: She’ll help you refuse other friends’ urgings to try “just one bite” of their fettuccine Alfredo.
How Your Buddy Can Help: Ask your buddy to split a salad or another healthful appetizer with you as well as a sensible main course if neither one of you is starved. If others order alcohol, ask her to abstain with you. For dessert, share a fruit sorbet — or just chat over tea.