5 simple steps to help your kids eat healthy.

You are taking your daughter to a birthday party. It’s a pool party.You brought a cute princess swimsuit, which she has been asking for a while. As soon as you reach there, all the girls started looking at your daughter, she was extremely excited to wear her new dress. Suddenly, a skinny and petite little girl came and said ,“you look so fat in that dress”. Kids are just kids, you ignore. But, what about your daughter? She is mentally scarred by her physical appearance. This is a true story….
Kids are called names and parents are constantly judged.

March is known national nutrition month. National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics.

 

What exactly is nutrition?
Nutrition is the act or process of nourishing or being nourished; In simple words the process of eating the right kind of food so you can grow properly and be healthy,

Then what is diet and dieting?
Diet is food / nourishment.
Dieting is to restrict oneself to small amounts or special kinds of food in order to lose weight.

As an adult at some point in your life, you must have heard these words or even tried to be either for or against nutrition and diet.
But, what effect does this have on our kids? Do they know about nutrition and dieting? When it comes to kids, we moms want to feed them the best, healthy, nutritious food and sometimes more than what they need.

Is this love harming our kids? Absolutely not.. We have innate human instincts to do the best for our children then why are these national statistics of childhood obesity escalating? Clearly, something is missing?watermelon_girl

According to new study by US National and Healthy Library of Medicine, “Children and teens who become or stay obese may quickly face up to three times the risk of developing high blood pressure compared to their slimmer peers.”

Studies have proven children who are obese are more likely to remain obese as an adult, putting them at higher risk for heart disease, type 2 diabetes, and asthma. However, the effects go beyond the health risks and can lead to social discrimination and low self-esteem.

These 5 simple steps will help you keep your kids achieve good health and keep them motivated.

1. First and foremost, Stop bringing processed food at home. Always keep the refrigerator stocked up with lots fresh fruits and vegetables. When kids don’t see the store brought goodies, they will be open to the options of having to snack on fresh items. You can definitely make an exception. Once in a while treats are ok but you have to follow the next step.

2.Reading nutritional labels and ‘sticking to serving size”. This I cannot stress enough, because I was doing it wrong, till I read about it. Best way is bring small packs or pack snacks in100 calorie bags. This way a treat remains a treat.

3.Replace fruit juices, with fresh cut fruits. If kids insist on wanting juice then add water to dilute those juices. Refrain from store brought smoothies which are loaded with sugars. Just because something is named “Smoothie” doesn’t mean it’s healthy.

4.Involve kids in making choices for grocery shopping. For Ex. Would you like “Orange sweet carrots” or “Fresh crunchy celery”? Give them a opportunity to choose. Let the kids make their own snacks. Encourage them to suggest lunch ideas with lots of fresh produce. Motivate and complement them. Share about your kids making these great choices with your mom, your friends and family.

children-lead-by-example 5.Be a good role model. “ Actions speak louder than words”. Lead by example. Don’t advice “Just do it”.

 

 

 

 

 

 

 

How to introduce celery to a “picky eater” ?

Oh dear, I totally understand . I feel you !
Its sooooo frustrating when kids don’t eat what they should be eating…
Commercials, they have been watching on their ‘Stupid’ shows are not helping either.
All those sugar laden, high calorie, high fat, artificially flavored goodies are constantly bombarded on their innocent minds….
No matter what you do, your picky eater outsmarts you by not trying anything new ..Until Now….

Here’s a simple, easy, quick solution…

How about trying this super healthy, sweet tasting, naturally flavored, yummy smoothie?

CalerySmoothieblogLet Mama bear (in YOU) be happy and do her special victory dance !!!
Because you won, by feeding these nutritious ingredients…

Why Celery?
Celery is rich in phytonutrient antioxidants that contain anti-inflammatory properties. It is good source of many beneficial vitamins and minerals. According to Parentinghealthybabies.com “Serving your child celery on a regular basis will ensure the supply of essential antioxidants that protect against various diseases and cell and DNA damage caused by free radicals.” Celery seeds can be used as remedy for indigestion.
Celery is excellent for adults. It has anti-inflammatory properties that help to reduce swelling and pain around the joints. Celery sticks acts as a diuretic, which helps to remove uric acid crystals that build up around the body’s joints. It is rich in fiber thus helping cardiovascular health. Fiber is very useful for its digestive benefits. It helps keep your bowel movements regular, thereby reducing constipation.
There are so many more health benefits of celery that can I cannot stress enough how important it is to have celery in your regular diet.

Why Banana?
Bananas are well known for their potassium content, the potassium in bananas can help prevent muscle cramps after exercise. Banana contains vitamin C, vitamin B-6, manganese and fiberA banana provides some iron, magnesium, calcium and phosphorus as well as vitamins A and E, folate, carotene and choline. Bananas also contain trace amounts of many amino acids.

Most importantly, For an adult a banana in morning will start your day off right and will give you the energy to make it through to lunch without snacking.

Why orange Juice?
Orange juice is quickest easy way to get your daily dose of Vitamin C and it tastes awesome. It gives a fresh, citrusy-sweet and sour taste to smoothie.CelerySmoothieNutrition

Why Almonds?
Almonds are extremely good for your heart. Almonds are rich in the vitamins and minerals that help build a healthy heart, especially vitamin E. It contains many protective nutrients – calcium and magnesium – for strong bones. Almond contains phytochemicals, which may help protect against cardiovascular disease and even cancer. Most of the fat in almonds is monounsaturated, also known as the “good” fat. This little nut is also loaded with minerals like phosphorus and zinc, as well as lots of healthy fiber.

Now why Ginger ???
I love ginger … its smell and its taste… but not sure about you, so kept it optional.
But if you are nutrition crazy like me, you will love it anyway.

Ginger has anti-inflammatory anti-oxidant properties. Ginger is always a goto for any kind of indigestion problems like nausea, stomachache, vomiting. Gingerol, from ginger has powerful medicinal properties. It is used as remedy for cold and cough paired with honey.

Ginger has been shown to lower blood sugar levels and improves various heart disease risk factors in patients with type 2 diabetes. Ginger may lower cholesterol levels. Ginger contains a substance that may helps prevent Cancer and it may improve brain function.

For, instructions on How to make … check the video below

 

Do you want to get smarter?

Ugh … Ufff .. Forgot the keys, Forgot to call , Forgot the appointment, Forgot the meeting…
Does this happen with you ? Do you feel that your tired brain is not responding properly?
You don’t feel enough smart because there is so much to do? Balancing every front isn’t easy.

I hear you, I can completely understand. I am here to help you. You can feed your brain proper nutrition and get smart. Side effects are, you will lose weight, eat and be healthy.

kale5ingredient

I have started KISS nutrition smoothie series… don’t get excited, KISS is “Keep It Simple,Stupid”

Ingredients – Kale, Banana, Orange Juice and Walnuts.

Why Kale?
Kale is known to be one of the most healthiest, nutrient dense vegetables of all. Kale is rich in antioxidants, phytochemicals and fiber. Kale is also an excellent source of protein and a good source of dietary fiber. Each serving of kale has 1g of dietary fiber. We don’t usually think of our greens as sources of healthful fats. But kale is actually a great source of alpha-linoleic acid (ALA), a type of omega-3 fatty acid. Kale is perfect brain food with combinations of nutrients needed for brain health.
For more details, https://sonamotivates.com/2015/07/05/kale-nutrition-powerhouse/

Why Banana?
Bananas are well known for their potassium content, the potassium in bananas can help prevent muscle cramps after exercise. Banana contains vitamin C, vitamin B-6, manganese and fiberA banana provides some iron, magnesium, calcium and phosphorus as well as vitamins A and E, folate, carotene and choline. Bananas also contain trace amounts of many amino acids.

Most importantly, a banana in morning will start your day off right and will give you the energy to make it through to lunch without snacking.

Why orange Juice?
Orange juice is quickest easy way to get your daily dose of Vitamic C and it tastes awesome. Green, leafy vegetables like Kale are best eaten in combination with fruits or veggie having Vitamin C because iron absorption in the body is improved by Vitamin C.superfoodsmoothie

Why Walnuts?
To remember why are walnuts so special, face the fact that they literally look like brain. They have a significantly high concentration of DHA, a type of Omega-3 fatty acid. Among other things, DHA has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or improve age-related cognitive decline. They are exceptionally rich in antioxidants, vitamins and minerals.

Now why Ginger ???
I love ginger … its smell and its taste… but not sure about you, so kept it optional.
But if you are nutrition crazy like me, you will love it anyway.

Ginger has anti-inflammatory anti-oxidant properties. Ginger is always a goto for any kind of indigestion problems like nausea, stomachache, vomiting. Gingerol, from ginger has powerful medicinal properties. It is used as remedy for cold and cough paired with honey.

Ginger has been shown to lower blood sugar levels and improves various heart disease risk factors in patients with type 2 diabetes. Ginger may lower cholesterol levels. Ginger contains a substance that may helps prevent Cancer and it may improve brain function.

How to make?
Check the video below.

Vow!!! Getting all this goodness in just one glass…. Such a morning routine will set You for Winning everyday. …

For more such helpful, healthy and hassle-free tips, subscribe to our blog and join us on Facebook.

 

 

Cardiovascular Diseases

On a beautiful morning while I was almost ready to get out of bed….. Suddenly, I was interrupted by the disturbing noise of ambulance in my neighborhood … I rolled down the window, just to notice that my new neighbor, who is almost in late thirties was carried away by paramedics…. Later that day got the news that he had suffered from cardiac arrest… but by God’s grace he has survived.

 

heartbeat

 

How many of us can get lucky this way….

February is American Heart Month. With so much love and hearty messages floating around what can be more important then to take good care of our hearts physically and emotionally.

What exactly are Cardiovascular Diseases???

Cardiovascular Diseases (CVD): General term describing diseases of heart and blood vessels.

Coronary Heart Disease (CHD): a condition characterized by reduced blood flow in coronary arteries that can eventually cause damage to heart tissue also called Coronary artery disease.

Myocardial Infarction or MI: Death of heart muscle caused by a sudden reduction in coronary blood flow also called a heart attack or cardiac arrest.

Stroke: A sudden injury to brain tissue resulting from distributed blood flow through an artery that supplies blood to the brain, also called cerebrovascular accident.

Metabolic syndrome: A cluster of interrelated clinical symptoms which together increase cardiovascular disease risk: the symptoms are obesity, insulin resistance, high blood pressure, and abnormal blood lipids.

Atherosclerosis: is characterized by build of plaque (fatty material) on an artery’s wall. Rupture of plaque can lead to thrombosis and obstruction of blood flow. Factors that cause plaque formation and progression include inflammation, hypertension, smoking, hyperlipidemias and diabetes.

CHD: Coronary heart disease is the most common and leading cause of death in United States.

Risk Factors for CHD:

Major Risk Factors For CHD (not modifiable)

  • Increased age
  • Male Gender
  • Family History of Premature Heart disease.

Major Risk Factors For CHD (modifiable)

  • High Blood LDL cholesterol
  • Low Blood HDL cholesterol
  • Hypertension
  • Diabetes
  • Obesity (specially abdominal obesity)
  • Physical Inactivity
  • Cigarette Smoking
  • Atherogenic Diet (High in Saturated Fats and low in Fruits, vegetables and whole grains)

Studies have shown that about 90% of people with CHD have at least one of the classic modifiable factors: smoking, high LDL cholesterol, high blood pressure and diabetes.

Standards for CHD risk assessments:

Desirable Border Line High Risk
Total Blood Cholesterol (mg/dL) < 200 200-239 >=240
LDL cholesterol(mg/dL) <100 130-159 160-189
HDL cholesterol(mg/dL) >=60 59-40 <40
Triglycerides(mg/dL) <150 159-199 200-499
Body mass Index(BMI) 18.5-24.9 (healthy) 25-29.9 (overweight) >= 30 (obese)
Blood Pressure (systolic and/or diastolic) pressure <120/<80 120-139/80-89 >=140/>=90

 

Abdominal obesity is suggested by a waist circumference, greater than 40 inches for men and 35 inches for women.

Hypertriglyceridemia:
Hypertriglyceridemia is elevated blood triglycerides. Overweight, obesity, a sedentary lifestyle and cigarette smoking may increase triglyceride levels. Dietary factors that may raise triglycerides includes high intake of alcohol, or carbohydrate (sucrose and fructose) have strongest effect. Controlling body weight, being physically active, quitting smoking, restricting alcohol and avoiding high carbohydrate intakes are basic treatments.

Hypertension:
Hypertension affects nearly one-third of adults in the United States. Blood pressure is measured both when heart muscles contract (systolic blood pressure) and when it releases (diastolic blood pressure).

Contributing factors for Hypertension:

  • Aging
  • Genetics
  • Obesity
  • Alcohol
  • Salt sensitivity
  • Diet

Life style modification for blood pressure reduction:

  • Maintaining healthy body weight (BMI<25)
  • Adopt DASH eating plan – adopting diet rich in fruits and vegetables and low fat milk products and reduced saturated fat intake.
  • Reducing dietary sodium intake to less than 2400 mg/day.
  • Performing aerobic activities for at least 30 mins/day for most days of the week.
  • Limiting alcohol consumption for men –2 drinks/day and women 1 drink/day.

Cognitive Heart Failure (CHF): is a condition in which heart is unable to pump adequate blood resulting in fluid congestion in tissues and in the veins leading to the heart.

Treatment of CHF includes drug therapies that reduce congestion and strengthen heart function. The main Dietary recommendation is moderate sodium restriction.

Cardiac Cachexia: the severe muscle wasting and weight loss that accompany congestive heart failure.

Stroke: Stroke is fourth leading cause of death in the United Sates after heart and cancer. The two major types of strokes are ischemic and hemorrhagic stroke.

Ischemic stroke are strokes that result from the obstruction of blood flow to brain tissue.

Hemorrhagic strokes are strokes that result from bleeding within the brain, which destroys or compresses brain tissue.

Transient Ischemic attacks brief ischemic episodes that cause short-term neurological symptoms such as blurred vision, slurred speech, numbness, paralysis or difficulty speaking. They are short-lived “mini strokes” and are warning signs that a more severe stroke may occur.

Strokes are largely preventable by reversing modifiable risk factors, which include hypertension, cigarette smoking, diabetes mellitus, and elevated LDL cholesterol.

Treatment includes the use of anticlotting drugs such as aspirin, antiplatelet drugs, and anticoagulants. A patient who has had a major stroke may have problems eating normally due to lack of coordination and dysphagia (difficulty swallowing).

Source: Nutrition and Diet Therapy by DeBruyne, Pinna and Whitney.

Now that we have known the conditions and their symptoms, follow up next blog for the exclusive diet program known as ‘ Therapeutic Lifestyle Changes (TLC) designed for these health issues….’