Nutritional Foods That Must Be Included In Your Children’s Menu

There is one unwritten rule: “If you tell your child that some food is healthy, your children will not eat it”. If you do not want to make diet “war” with your child, it is best to include some super foods important for children’s nutrition in your child’s menu and if it does not want to eat other types of food, then it does not have to eat them.

Dairy

– provide protein, vitamins and minerals and are the best source of calcium, important for bone and teeth health. It is important to choose full fat milk and yogurt because children need 'good fat' for energy when growing. 

Cereals 

– are simple and practical package balancing blood sugar level, which significantly reduce the chances of obesity. Grains also have been associated with life prolongation, reduced risk of developing tumors, diabetes and other chronic diseases.

Spinach 

– contains a large percentage of antioxidants, that protect skin from damage and have impact on improving immunity. Spinach has a high percentage of vitamin K and magnesium, elements related directly to bones quality.

Walnuts

– a hand full of walnuts contains 2.6 grams of omega 3 fatty acids, which are crucial for brain development, immune system and cardiovascular system improvement. Walnuts contain a large percentage of melatonin, which helps children have quality sleep.

Fishes

– is rich in protein, the nutrient the body needs to build strong healthy muscles and bones as well as to help repair the scrapes and scratches that are part and parcel of growing up. Protein is needed by every part of the body – skin, hair, nails, heart, lungs as well as muscles and it is a vital nutrient for healthy development. Children need to eat a protein food at lunch and dinner and fish can be a very healthy choice.

Blueberries 

– a large percentage of blueberries contain antioxidant polyphenol which protect blood vessels health and reduce inflammation. Like any other ball fruits blueberries reduce genetic tendencies for tumor development as well. 

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Trying To Lose Weight ? –Drink More Water Before Meals !

Most people gain some more weight as the result of many holidays, celebrations, low physical activity throughout the year. People just tend to be a crouch potatoes or prefer to sit in front of computers or television.

However, there are some small things that you can do for yourself to prevent gaining weight. One of those things is to drink a glass of water before every meal.

In fact, most people who have regular meals but low physical activity have a problem with their weight. So you have advice them that drinking a glass of water before meals reduces appetite and the stomach will have little space for food.

Benefits of Water

A recent study done in the U.S. confirmed that this fact is true and experts were focused on the answers of the following two questions: 

• Does this system works? 

• If it works, with whom and how it works? 

-Judging from a study published in the journal “Obesity” experts from Virginia came up with interesting results. They followed a group of older respondents (55 years and older) “exposed” to low-calorie diet for three months.

Now, for all this to be more“interesting”, one group drank water before every meal (about 2 cups), and in the other group participants drank water when they were thirsty (never before meals).

After three months, participants who drank water before every meal, on average reduced more than 7 kg/ 15.5lbs, while the other group failed to reduce the average of 5kg/ 11lbs.

The differences of 2kg/4.5lbs seems to be small, but yearly that means 8kg/ 17.5 pounds, and all you need to do is to drink water before every meal!

-Also, a study published in 2008, shows a similar effect as well as the already mentioned study by experts from Virginia and the experts of this study accurately measured and found that people who drank water before each meal entered 13% less calories! Small tricks, such as a glass of water, 30 minutes before each meal – can yield excellent long-term results.

Therefore, be careful during holidays and celebrations- consume more Healthy Foods, drink more water, continue with your Healthy Eating Habits, and let water be part of your Healthy Drinks list.

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How To Stimulate Your Children To Eat More Fruits And Vegetables?

Fruit and vegetable enjoy deserved reputation as great helpers in our daily attempt to stay healthy and slim and these food products are associated with the reduced risk of many serious diseases.

Studies have shown that there is a connection between increased fruit and vegetable consumption and reduced risk of cancer (including cancer of the oral cavity, throat, stomach, colon and respiratory system). Thus, diet rich in fruit and vegetable is associated with the reduced risk of developing diabetes type 2, stroke, heart disease and high blood pressure (hypertension).

Fruit and vegetable help prevent various diseases, but they are also an excellent source of vitamins, minerals and fiber, contain little fat and contain folic acid (green leaf vegetables).

Experts say that it is not true that children do not want to consume fruit and vegetable, which is a common excuse. In countries where fruit and vegetable are traditionally consumed in large quantities, parents have no problem make their children eat their healthy five portions of fruit and vegetable per day.

Since children learn from their parents and they are consuming enough fruit and vegetable, then without any problem, their children will consume these meals, too.

It is best for children at the age of 2-10 to consume fruit and vegetable served in “relaxed” atmosphere, i.e. not to do “drama” about it. As addition to any other food, serve fruits and vegetables to your children with their favorite food.

Just Be Creative

Here are some creative tips on how to make children eat more fruit and vegetables:

Combined with Vegetables: 

• Make mashed pumpkin or sweet potatoes instead of regular mashed potatoes. 

• Power up your pizza with tomato, peppers, mushrooms, pineapple, young garlic and spinach. 

• Add vegetables in the soup. 

• Fill roast potatoes with wheat grains, young garlic, mushrooms and red pepper. 

• Be creative when serving a salad. Do not just make a tomato and cucumber salad, add paprika, shredded mushrooms, grated ginger, onion chopped circles, spinach or any other favorite vegetables. 

Combined with Fruit: 

• Add fruit in green salads – try with pieces of pear, apple, grapes, mango, strawberries, almonds or blueberries. 

• Add blueberries or grated banana in pancakes dough. 

• Add exotic fruits such as papaya, mango or pineapple in fruit salad. 

• Mix apples, ginger, carrot and orange in blender and serve it as a refreshing drink. 

• Pack fresh fruit in a plastic box, so the child can take it to school. Drain a little lemon juice over apples and pears so they would not turn brown. 

With a little creativity and effort you can stimulate your children eat more fruit and vegetable and enrich their diet which will strengthen their body.

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What Can Having 5 Walnuts a Day Can Do for Your Health?

A new research study from Yale University is showing an amazing benefit of adding just 56 grams of walnuts a day to your diet. Researchers chose 46 adults between the ages of 30 and 75.

All participants had a body mass index (BMI) higher than 25 and a waist circumference of at least 40 inches for men and 35 inches for women. All of the participants had a heightened risk of metabolic syndrome, which is a factor of type 2 diabetes and cardiovascular disease.

Half of the participants were assigned a diet that included 56 grams of shelled, unroasted walnuts. The other half were given a diet that did not include walnuts. The results showed that people on the walnut enhanced diets showed improved function in endothelial cells that make up the inner lining of blood vessels.

These cells help with blood clotting and the formation of new blood cells, as well as regulating inflammation and controlling blood pressure.

The lead author of the research study, Dr. David Katz, says, “We know that improving diets tends to be hard, but adding a single food is easy. Our theory is that if a highly nutritious, satiating food like walnuts is added to the diet, there are dual benefits: the benefits of that nutrient rich addition and removal of the less nutritious foods.”

As amazing as the benefits of Walnuts can be, sadly according to a recent study has determined that only 5.5% of all adults (ages 19-50) consume tree nuts of any kind! This small percentage of people actually do a pretty good job of integrating tree nuts (including walnuts) into their diet, and average about 1.25 ounces of tree nuts per day. But the other 94.5% of us report no consumption of tree nuts whatsoever. 

In a recent look at the nutritional differences between tree nut eaters and non-eaters, researchers have reported some pretty notable findings: on a daily average, tree nut eaters take in 5 grams more fiber, 260 milligrams more potassium, 73 more milligrams of calcium, 95 more milligrams of magnesium, 3.7 milligrams more vitamin E, and 157 milligrams less sodium!”

SO, now that you know, go out and grab a bag of fresh walnuts and get cracking! Your heart will thank you for it.

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Early Symptoms of Liver Damage that Everybody Ignores

The liver is the largest solid organ in the human body and it is responsible for doing many different jobs. Some of the primary functions of the liver include: 

• Cleaning the blood 
• It creates bile, which is vital to digestion 
• It stores glycogen, a form of sugar that produces energy 

Being that your liver is so important, if problems develop with it, your health could be in serious jeopardy – and there are many ways that the liver can become damaged; but, many people don’t realize that there is a problem with their liver – until it’s too late. As a result, your health and your overall well-being can be greatly impacted.

Paying attention to your liver and recognizing the warning signs that can indicate a problem is developing is crucial. Not sure what the signs of liver damage are? Here’s a look at several telltale signs that you should never, ever ignore.

Your Skin and Eye Color is Yellowed

One of the first telltale signs of liver damage is discoloration of the skin and eye color. Because a damaged liver is unable to properly filter out toxins that you consume, you could build-up a Bilirubin, which could cause your skin and eye color to turn yellow.

Bilirubin is a form of bile pigment. Bile is produced by your liver and it aids in digestion. When your liver is damaged, it can’t remove the Bilirubin, and as a result, it collects in your blood. When Bilirubin flows through the blood, the skin starts to turn yellow. You can first notice this yellowing in your fingernails and on the tips of your fingers and toes, as well as your eyes.

Changes in Stools and Urine

It may not be something you do on a regular basis, but you should examine your urine and your stool. If either is discolored or changes in the consistency, you could be suffering from liver failure. If the urine is dark in color and frothy, or your stool is pale and thin, get to a doctor as soon as possible.

You’re Bloated

If you notice that your stomach is suddenly bloating, you could have a problem with your liver. When the liver is damaged, it retains fluid, and as a result, that fluid makes your stomach appear bloated.

You Feel Pain

If you start to notice cramping in your abdomen or a sharp, shooting pain, you could be suffering from problems with your liver. When the liver isn’t functioning the way that it should, it can cause pain in your abdomen. If you feel that pain in the left side of your abdomen, don’t write it off; go to the doctor.

Acid Reflux and Vomiting

If you notice an increased amount of acid reflux, you could be experiencing liver trouble. A damaged liver can push digestive juices up into your esophagus, which causes acid reflux and indigestion. Over time, excessive indigestion could lead to vomiting.

You Feel Fatigue and No Appetite

You will feel muscle weakness and tired all the time. You even feel no urge of hunger and no desire to eat.

If you are noticing any of these signs, make an appointment with your doctor as soon as possible to have your liver assessed.

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What is Strep Throat?

Strep throat is a bacterial infection that causes inflammation and pain in the throat. This common condition is caused by group A streptococcus bacteria. Strep throat can affect children and adults of all ages. However, it is especially common in children and sneezing and coughing can spread the infection from person-to-person.

Symptoms

The severity of strep throat can vary from person-to-person. Some people experience mild symptoms like a sore throat, whereas other people have more severe symptoms including fever and difficulty swallowing. Common symptoms of strep throat include:

• sudden fever
• sore throat (red throat with white patches)
• headache
• chills
• loss of appetite
• swollen lymph nodes in the neck
• trouble swallowing

Symptoms of strep throat typically develop within five days of exposure to the bacteria.

Not all sore throats are a result of a strep infection. Other illnesses can cause this symptom, too. These include the common cold, a sinus infection, post-nasal drip, and acid reflux. Sore throats caused by other medical conditions usually improve on their own with or without treatment in a few days.

Diagnosis

If you complain of a persistent sore throat, your doctor will examine your throat and check for signs of inflammation. Your doctor may also check your neck for swollen lymph nodes and ask about other symptoms. If your doctor suspects strep throat, he or she may do a rapid strep test in the office.

This test determines whether your sore throat is caused by a strep infection or another type of bacteria/germ. Your doctor swabs the back of your throat with a long cotton swab, collecting a sample. Your doctor will then send the sample to the lab to look for signs of bacteria. Results are available in about five minutes. If your rapid strep test is negative, but your doctor feels that you have strep throat, he or she can send your sample to an outside lab for additional testing. These results are available within a few days.

Treatment for Strep Throat

Antibiotics

If you’re diagnosed with strep throat, your doctor will prescribe an antibiotic to treat the infection. These medications inhibit the spread of bacteria and infections. 

It is important that you finish your antibiotic treatment course in order to completely kill the infection. Some people stop taking their medication when symptoms improve, which can trigger a relapse, and symptoms may return.

At-Home Care

In addition to antibiotics, several home-care treatments can improve symptoms of strep throat. These remedies include:

• drinking warm liquids (lemon water and hot teas)
• drinking cold liquids to help numb the throat
• turning on a cool-mist humidifier
• taking over-the-counter pain relievers, such as ibuprofen or acetaminophen
• sucking on throat lozenges
• adding 1/2 teaspoon of salt to 1 cup of water and gargling the mixture

Prevention

If you suspect that you or your child has strep throat, avoid contact with other people until after you’ve been on an antibiotic for 48 hours. You are no longer contagious after this time. Because the strep bacteria can live on surfaces, you should throw away toothbrushes and pacifiers once you or your child is no longer contagious. This is necessary to avoid a re-infection.

Caution:

If treated, symptoms of strep throat improve within one week. But if left untreated, strep throat can cause serious complications. These complications include:

• Ear infection

• Sinusitis

• Rheumatic fever—inflammatory disease that affects the joints, the heart, and skin

• Post-streptococcal glomerulonephritis—inflammation of the kidneys

• Mastoiditis—infection of the mastoid bone in the skull

• Scarlet fever—toxins created by the strep infection cause a scarlet-colored rash to develop on different parts of the body

• Guttate psoriasis—condition that causes small red teardrop spots to appear on the body

• Peritonsillar abscess—pus-filled infection develops in the back of the tonsils

To reduce your risk of complications, contact your doctor if your strep throat symptoms do not improve within 48 hours of taking an antibiotic. He or she may need to prescribe a different type of antibiotic to fight the infection.

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