How to Encourage Your Kids to Eat Better

By Sarah Juzar

Establishing Healthy Habits

If you have kids in your house, you're most likely all to familiar with requests for junk food. Treats like candies, chips, burgers and sodas re just some of the favorites you might hear requests for. Some kids just cannot get enough of these things, and as concerned adults, we tell them not to ruin their appetites. But saying no to junk food and eating healthy is more than preserving your appetite. Healthy eating is important for growth, learning and so much more in children. For many kids eating a well balanced and healthy diet begins with parents teaching and establishing habits to include healthy foods containing plenty of nutrients.

It's important to know about vital nutrients and why being nutrient deficient is especially harmful for kids. Junk food becomes a lot more common during the summer but is something to watch out for year round. Most junk foods don't contain enough of the following vital nutrients to help ensure optimal health. While it's important to talk to your kids about practicing moderation with regard treats like, soda, candy and ice cream it's equally important to help them eat a balanced diet including the following.

Vitamin B

A Vitamin B deficiency affects multiple organs with multiple systems simultaneously and it can be a very serious problem for kids.

Common Symptoms inlcude:  Nausea, Vomiting, Bad breath, Indigestion, Constipation, Eye Fatigue, Skin Inflammation, Skin Sores, Skin Cracks

Doctors and nutritionists will tell you that Vitamin B is necessary for a child’s mental well being. Many doctors recommend a vitamin B rich diet to improve mental clarity and learning in children.  Naturally sources of vitamin B are best and can be found in foods such as fish, meats, milk and yogurt.

Iron

If your child consumes large amounts of soda or candies, then you need to consider the impact those treats can have on Iron. Being low on Iron is particularly harmful for children. Iron deficiency can show up as anemia, a change in pallor or lethargy.  In a recent article by Thilaka Ravi he refers to an Australian study showing the positive impact Iron supplementation can have on children.

 

To understand the effects of iron supplementation, Australian researchers conducted an analysis of 32 studies including 7089 children mainly in low- and middle-income countries. Anemic children who received iron supplements had higher cognitive scores than children in the control groups (9 studies with 2355 children). They also showed substantial improvement in IQ scores and other cognitive tests. Children who received iron supplements were also slightly taller for their age and had improved weight-for-age compared with children who did not.

Read more: Anemic Young Children Taking Daily Iron Supplements are Smarter, Taller 

Common Symptoms of low Iron: Anemia, fatigue, lethargy, pallor and poor appetite

Sugar high diets, especially contribute to the loss of iron from the body. Additionally, a lack of  meat, milk or fruits can also lead to low levels of iron. Iron deficiency contributes to low haemoglobin being present in the body as a result,  many doctors, stress the importance of eating a weell balanced diet that includes vegetables and fruits to help build restore iron levels.

Carbohydrates

Your body needs carbohydrates in order to work or function properly. Carbs are the fuel for your body's engine. A diet deficient of carbohydrates can produce excess fatigue, and even weaken the immune system. Without sufficient carbohydrates your body has trouble healing wounds and can have problems fighting disease.

Common Symptoms: Weight loss, fatigue,weakened muscle and vulnerability to sickness

Vitamin D

Vitamin D plays a vital role in bone health and is key for proper growth in children. Vitamin D performs various functions in the body, such as modulating cell growth and boosting immune function.

Common Symptoms of low vitamin D: Bone pains, impaired growth, dental deformities

Foods such as fortified milk and breakfast cereals are rich in vitamin D. Though the best and most direct source of Vitamin D is the sunlight, it is important to maintain foods containing this vitamin during the winters.

Help educate your kids on proper nutrition and the importance of eating a well balanced and healthy diet. A diet that includes the vitamins and minerals young bodies need to grow, learn and be optimally healthy.

Author Bio:

Sarah Juzar is a blogger who usually writes about health related topics. She also writes for different health related brands.

6 Power Foods For Runners And Joggers

By Erik Smith

Be a Successful Runner

Being a runner requires not only passion, but stamina, muscles and determination. Running is a very athletic routine that requires training and programming. Some people think that they can run like other athletes by working out daily.

In order to be a fit and successful runner, one must have a good sleeping cycle and regular workout sessions. It is also important to eat the right kinds of food to develop muscles and have enough energy. In this article are some of the best foods that can be eaten by runners and aspiring runners to stay fit and healthy.

Tips When Finding Good Food Sources

Many believe that they will get leaner faster if they don't eat much. The truth is, for one to develop muscles fast, it is essential to eat real foodstuffs. Avoid artificial goods and stick to naturally-produced products. They have lesser preservatives and have more nutrients that are needed by the body.

Eggs

Eggs are often blamed for their high-caloric level but little do people know that eggs are good, too. Even if you remove the yolk, which is the part often blamed for cholesterol, you can reap lots of essential nutrients. One of them is protein. Protein makes people feel fuller and helps develop muscles.

Bananas

Bananas can provide lots of benefits, too. They provide Vitamin B, which is essential to the blood cells. Bananas can also enhance the memory and improve one's stamina. People can eat bananas instead of drinking coffee, especially those who want to live caffeine-free.

Carrots

Carrots are well-loved by health conscious people and runners may love them, too. They are rich in Beta-carotene and Vitamin A. Beta-carotene helps keep the heart healthy, while Vitamin A improves the eyesight. You surely wouldn't want to trip on the road with other runners. Having clear eyesight is indeed a great benefit.

Ginger

For those experiencing motion sickness, ginger can help a lot. Some runners experience dizziness after running for a long time. It would be great to have a small thermostat with ginger brew for a relaxing drink after running.

Soy Milk

Those who don't like drinking ginger tea may opt for soy milk. It can be served hot or cold, so it can be enjoyed anytime. Runners can drink soy milk to boost their energies and keep their bodies fueled.

Water

Nothing in the world can replace the benefits of water in the body. It is also considered food for the body because it nourishes the cells with oxygen. Re-hydration is crucial for runners because they sweat a lot. Seventy-five percent of the body is made up of water, thus, there is nothing else better to replace it with.

These are just some of the best foods for runners and soon-to-be runners. It is best to keep in mind that a professional dietitian or a doctor can help a lot in creating an effective diet plan. As health experts, they can provide you great suggestions on what super foods you should eat daily.

Author Bio:

Erik Smith is fitness enthusiast who loves to write about health and exercise on his blog here. You will learn how to build muscle, burn fat, and learn more about the foods you should be eating to live a healthy life.

Easily Create Your Own Healthy Vitamin Water

By Chelsea Sawyer

A lot of folks nowadays are making changes to improve their health; some efforts are subtle, and then there are those which are big, drastic changes prompted by the seriousness of looming health risks. But both small and huge efforts can go a long way in strengthening the body and its natural defenses.

Drink More Water

One of the easiest things that a person can do to improve their health is to drink more water. Water is perfect for detoxification, and although it’s devoid of essential nutrients, it’s an element that effectively supports body functioning. Go without water for a day or two and vital organs (kidneys) can shut down, which then can lead to extreme pain and permanent damages. So drink lots of water because not only is it refreshing, but it truly does benefit the body in a multitude of ways.

But if you find water a boring choice of beverage, you do not always need to take it in its plain form. Nope, you don’t need to add concentrated juice mixes to it (which, by the way, have a lot of sugar and artificial ingredients), but rather, natural ingredients that you can still actually use afterwards for soups, salads, etc.

Water Bottle Infusers

Vitamin water is all the rage these days; it’s very easy to make and it truly is a refreshing, organic drink. People have different ways of preparing it but the most convenient way of making vitamin water is with the help of an infuser water bottle. This nice little tumbler has a compartment that holds all the ingredients used to infuse the water so you can easily drink your beverage without having to worry about “accidentally” eating the ingredients as you’re trying to quench your thirst.

You can put all sorts of ingredients in your water bottle infuser — from tea leaves, to chopped fruits, to herbs and vegetables. Whatever your health concerns may be, you can easily find the right mix of ingredients to target them. Recipes are available online; everything from detoxifying vitamin water, to morning “juices,” to conditioning and cleansing water recipes that can even be used as a facial mist or toner – all these can be found through different online sources.

Don’t waste money on flavor-infused vitamin water products sold in stores (which are actually often overpriced). Just get yourself a flavor infuser water bottle and make your own. This special tumbler is safe to put in the fridge, and compact so you can take it anywhere and easily have a drink to boost your health.

About the author:

Chelsea Sawyer is a certified health coach who has been helping many people in changing their behaviors in order to keep them focused on achieving their health and fitness goals. With great passion for writing, her hobbies include reading, writing as well as sharing helpful techniques on topics like losing weight, achieving a healthy lifestyle through physical activities as well as through proper diet and way of eating. She sometimes visits sites like http://www.infuserwaterbottles.com/ to enhance her knowledge about the health industry.

The Modern Paleo Lifestyle

Living Paleo

In this episode of the Outside Health and Fitness Podcast I am honored to welcome Wendy Myers to the show. Wendy is a certified holistic health coach and founder of live to 110. She is passionate about living a healthy lifestyle through proper diet and exercise. Today, Wendy and I talk about the Modern Paleo Diet.