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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.

 

 

Stop Eating Breakfast ! Start Drinking…

New Years party invitation… You were so ready to have Blassssstttt and eat, drink and get drunk. You have this strapless black, body hugging, silky, elegant dress studded with a diamond lace ready for you to ROCK. You have been, wanting to wear this on such a special ocassion… Only to find out YOU don’t fit in it any more…. somehow you managed to kick the thought out of your mind and still went ahead to the party with another dress ….
But You couldn’t rock the party and You couldn’t ignore the fact that you have put on….

Has this ever happened with You? It has happened with me before till I found out this one true solution.

First you have to understand there is no MAGIC PILL…. The answer lies with ONLY and ONLY real

Fresh produce
BEST wayto incorporate abundant fresh produce in your daily diet is SMOOTHING….

I have started this 4 ingredient smoothie recipe regime..
It’s easy, simple, extra fast and yummy…
Spinana Smoothie – Spinach, Banana, Orange Juice and Almonds.

Why Spinach?

Spinach is high in nutritional value. It is rich in antioxidants and iron. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid. It is good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach.
I can keep going on and on with its nutrition but I am sure you are already convinced about the goodness of this Popeye’s Super green juice….spinanan smoothie nutrition

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 fiber. A 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?
There’s a compound in spinach called oxalic acid, which blocks the absorption of calcium and iron. An easy way to solve this problem is to pair spinach with a food high in vitamin C. Needless to say Orange juice is quickest easy way to get your daily dose of Vitamic C and it tastes awesome.

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.

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

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

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

 

Are you Struggling to keep your New Year’s resolutions ?

Do you always struggle to keep your New Year’s resolutions??

or

Do you have to drag yourself to work every Monday?

or

Do you not feel any enthusiasm  and zeal towards life?

If “YES” than you MUST… MUST… MUST… answer these 3 Questions and believe me, you won’t remain the same… If you want to be happy but not sure… how?  These 3 questions will clarify your mind .

1. What do you want to experience?
2. How do you want to grow?
3. How do you want to contribute?

 

Vishen Lakhiani, the founder of MindValley, did an awesome job by introducing  these life changing questions. These 3 Questions will make you wonder how you can move forward and work towards a brighter future.

How to do it ?
You can either just visualize these or write it down…
You need 90 seconds for each question and a quiet place…

Making list of experiences you want in life will clarify what you want to achieve. It can be experiencing best vacation or experiencing best relationship. When you know exactly what you want its first step in right direction. This exercise helped me manifest my subconscious thoughts making it real and doable.

Growth is in-evitable  “We are more fulfilled when we grow “.  So plan your growth. It can be growing spiritually or emotionally or physically.

Contribution
Verbatim by Vishen ….
“No matter how shitty your life might be when you think about giving back….for some inexplicable reason, Life seems to give you more and it tends to be one of surest pass to happiness…” so true…
Giving creates an inner joy and peace, which cannot be described in words. Giving can be in the form of money, time or knowledge.

My personal favorite part of the whole video is how the questions require the viewer to reflect and imagine how they can inspire themselves to be their very best. When you have answered these questions, you have set goals for life.

You know what experiences you want,  how you wish to grow and how you can contribute. Everyday you wake up with new passion and zeal . I have tried it and it had always given me huge motivation.

I urge you to try it and let me know how it worked for you.

Watch this 13 minutes video of Vishen Lakhiani,
https://www.youtube.com/watch?v=1SiDTS1ro4o

 

Do you want to eat pizza and not screw your diet????

Sunday Late evening, I was finishing up my weekend chores. Kids were busy with their schoolwork. Suddenly, my husband announced, “I am taking you guys out for early dinner.” As usual guessing, we will have big fuss over choosing the restaurant, I ignored him. But to my surprise …… He declared I am taking you guys to a new Pizza place…

blazePizza1We reached the place. Being a health conscious mom and professional I started the inspection of venue and menu. The place impressed me. It was decent place with decent ambience.  It was trendy with black and brown color theme. Small wooden tables and black tables for seating. Enthusiastic, charming teenager boy greeted us. Kids were happy to see the modern décor and young crowd.

We stood in line. Soon line moved forward and it was our turn. We landed in front of assembly table. It contained red and white sauces compartments. The cheese bins included Parmesan, goat cheese, Gorgonzola and mozzarella. Meat section had all toppings of grilled chicken, meatballs, pepperoni etc. Viola!!! Un-limited vegetable toppings. Leafy greens, roasted red peppers and tomatoes, green peppers, mushrooms, black olives, artichokes, and zucchini.
The thin crust slices and many vegetable toppings options help you eat healthy. It doesn’t ruin your diet if you are calorie conscious like me. 

We placed our order. Our order was processed in front of us. We took our pizza plates and sat on outside seating. It was drizzling and weather felt a bit chilly.  The yummy, cheesy, crispy, colorful, warm pizza slice started melting in my mouth. .

They serve gluten free and vegan pizza options. 
Isn’t it great!!!
They have gluten free crust option, made daily from European non-GMO gluten-free ingredients.
They offer a vegan cheese option (soy-free), and none of their vegetable toppings contain any meat, egg or dairy products.

Comparison of Nutrition Facts of vegetable pizza per slice of popular pizza places:

Pizza Place Calories Total Fat (g) Saturated Fat (g) Sodium
(mg)
Total Carbohydrate (g) Protein
(g)
Blaze Pizza (6“) 130 5 2.5 310 15 6
Pizza Hut (6”) 140 5 2 320 18 6
Papa Johns
(8 “) no option of 6”
215 7 2.5 490 27 6
Dominos
(10”) no option of 6”
230 12.5 5.5 450 18 10

For this calorie test, I have selected vegetarian pizza slices.
In detail,
Pizza Hut’s “Vegie lover’s personal pan pizza” is competitive with Blaze pizza. Pizza Hut’s online Nutritional calculator was user friendly.
“Dominos Pacific Coast Veggie” is the vegetarian pizza.  There is smallest is 10”.
“Papa John’s Garden Fresh and Mediterranean vegetable” are vegetarian. They come only in size 14” and thin crust was not available in 8” … so u have to buy more and eat more…
Blaze has many possibilities with vegetarian options. You can play with different flavors of sauces and cheeses and mix and match according to your palate.

 Blaze team is committed to be eco-friendly.
Their packaging is made from post-consumer recycled and/or sustainable materials.
Forks, knives, cups, straws, lids – even those cute little containers of salad dressing – have are chosen to reduce the waste.
How Thoughtful!!!!

Now Remember, these are options for 1 slice of simple vegetable 6” sized pizza.
Lets admit we can’t stop on 1 slice… We eat at least 2 slices …right !!!
And some might eat more depending on appetite and liking.
So you will be consuming twice or thrice of above mentioned nutrients….

As a nutrition expert, I would suggest to have 2 to 3 slices maximum. Choosing healthier food rest of the time.
I agree, Life should be fun!!! We should enjoy pizza and donut once in a while….
But everything should be in moderation!!!
After all, to be fit and healthy isn’t a punishment….

 

 

Living Life with Passion !!!

 

What are you striving for in life?
Health, Wealth, Love and Happiness !
Oh No  … Sounds Cheesy right?
But still guys, You must be in shape to enjoy life , wealth of course is important but spiritual wealth is what I mean here. Love stands for Love for family, friends, humanity and for nature. Last but not least no matter what you do in life everything is to seek Happiness..
So doesn’t matter for the cliche it certainly holds the truth…

How are You going to do this?
You Eat Healthy, Exercise, Meditate, Be Inspired and Inspire others rest will fall in place.… Lets try to focus on all these aspects together and work together to be better in every way. Lets be passionate and live as we are accountable for our actions.

Smile and Enjoy life every moment
Life is enjoying every day/every moment and celebrating who we are becoming along the way. Appreciating, Gratifying everything happening for us, for there is reason for everything. We all are here for a reason – to make a difference in this world every instant by contributing in every possible way.

Lets Do this by creating a world of happy people.