Health Tips For You and Your Family

Here are some easy health tips to help you and your family maintain good health.

Make it a daily effort to move more than you did the previous day. Use the stairs instead of the elevator or escalator. Take your dog for a walk. Chase your children, toss the ball around with friends. Mow the lawn. If you can do anything to move your body, do it. You don’t have to go to the gym – just use your legs and your arms more than you usually do.

Cut out fat from your diet. Avoid fatty meats and burgers. Eat low-fat versions of cream, milk, cottage cheese, cheese and ice cream. Eat limited amounts of sauces, butter, margarine, mayonnaise, sandwich meats and nuts. Most foods are now available in low or limited-fat versions, so try them out.

Stop smoking. Since as far back as 1960, when the United States Surgeon General announced that smoking is bad for you, many Americans have been trying to cut back on their use of tobacco products. Unfortunately, smoking is not down in adolescents and teens. We need to teach our children not to smoke – it’s one of the most important health tips you can hand down.

Try to reduce the stress you face on a day to day basis. That’s easier said than done, but you can use stress busters to help. You can think thoughts that are positive, or spend a half hour walking in the park or soaking in a hot tub. You may opt to get a facial or a haircut, or get a massage – those can be quite relaxing. Meditate, try not to get aggravated if you can avoid it. Avoiding difficult people can help in this area. If you see red, think pink instead – it’s a more relaxing color,

Get away from pollution. This is one of the health tips that everyone can benefit from. Avoid smog whenever you can, like smoke-filled rooms. Stay out of high-traffic areas, stay away from breathing highway fumes, and don’t exercise in high-traffic neighborhoods. DO exercise outside when the smog level is low, but exercise indoors when there is a lot of smog. Plant shrubbery in your yard or common area, and grow plants inside, to help take in carbon dioxide and give off oxygen.

When you drive, or ride in a car, always wear your seat belts. You will probably live longer, based on statistics. They can help to add to the chance of not being seriously injured if you are in a wreck.

Avoid drinking excessively. One glass of wine may be helpful to your overall health, in lowering your risk of heart disease, but more than that can cause problems in your kidneys and liver.

Follow these simple health tips and live longer!

Top Ten Women s Health Tips

Top Ten Health Tips For Women

As you may have noticed, there are lots of things that you need to consider when trying to stay fit and healthy. More often than not this mass of information becomes overwhelming and most people start off with good intentions but give up in the long run, slipping back to old ways and habits. To help you maintain that healthy lifestyle, below are the top ten things you should be doing to keep yourself healthy and happy.

1) When trying to keep to a healthy lifestyle, the first thing you need to consider is your diet. A good balanced diet is essential in maintaining a healthy body. Remember, ‘rubbish in = rubbish out’. Eating junk food, fatty food and other convenience foods will result in a feeling of lethargy, tiredness, depression and bad complexion just to name a few. Simple changes to make would be avoiding too much red meat, high fat foods and high calorie foods instead substituting this with high fibre low fat food, mixed with a regular intake of fruit and vegetables. Fibre is great for digestion whilst fruit and vegetables will help keep vitamin and mineral levels up.

2) Make sure you drink plenty of water throughout the day. One of the risks of not drinking enough water is the onset of kidney stones. If you know anybody who has had kidney stones, you’ll know this is to be avoided! Drinking plenty of water will keep you hydrated which in the long run will help you cleanse your body of impurities. You will start to feel more alert and less tired, you may notice your skin improves with a new radiance. If you are lactating, it is vital that you keep well hydrated to ensure your milk is at its best. Most research suggests that eight glasses of water per day is a minimum.

3) Consider taking vitamin and mineral supplements, especially at the beginning of your new healthy schedule. Some of the more important ones specific to women are Calcium and Iron. Calcium is essential for women of all ages but especially menopausal women to ensure good bone strength and minimise problems from onset of Osteoporosis. Iron supplements are especially important for menstruating women and women who suffer heavier blood loss during that time of the month. Vitamin E400 is worth taking as this has been shown to reduce flushes and sweating at night. For the skin, consider Vitamin E as as a dietary supplement.

4) If you smoke, GIVE UP!! Yes, I know that is much easier said than done but any reduction in the amount that you smoke will be beneficial. If you find the idea of giving up a step too far why not try cutting down? A great way to cut down is to try and extend the time between your cigarettes. If you can maintain this, you will gradually start to smoke less without feeling the withdrawals as much. If you are pregnant, then smoking is a big ‘NO-No’. The toxins in a cigarette can cross from the mothers bloodstream and into the baby. Also your chance of breast cancer is much higher if you are a smoker. Overall reducing alcohol and smoking less are great ways to a healthier happier life.

5) Try and introduce a regular exercise into your daily routine. There are simple ways to get exercise without really trying. You could try walking home from work if it’s not too far, don’t take the elevator all the time – try using the stairs. When your kids are outside playing, take a few minutes to go and play with them. Not only will you be getting fit but you’ll be spending more time with your children. Everyone wins! Yoga is also a great way to stay toned and supple. This can be done in the home with a minimal investment in equipment. There is lots of free info. on the internet related to yoga. A simple cheap way to stay healthy.

6) Try and avoid sources of stress. Stressful situations whether at home or at work can leave you with excess amounts of adrenaline and other ‘fight or flight’ by-products. These can affect heart muscle, upset sleep patterns causing insomnia and much more. Exercise can help to burn off some of these stress by-products but any high stress situations should be avoided.

7) A lot of women are a sucker for a good suntan but there are hidden dangers. Recent research has indicated that over exposure to sunlight and sun tanning beds could increase your chances of skin cancer by up to 30%. A lot of the damage is done in younger life and may not show for years. Simple ways to avoid danger would be to use high factor sun creams, don’t lie out in direct sunlight, consider using a tanning cream and avoid those nasty UV rays altogether.

8) Make sure you attend regular smear tests and ensure you visit your Gynaecologist on a regular basis. A lot of ‘womens’ problems’ can be detected in the early stages and treated accordingly. Cervical cancer, chlamydia and Warts are just a few of them. Avoiding your Gynaecologist is akin to playing Russian roulette!!

9) Make sure you practice safe sex. STD’s can be easily transmitted and even a long term partner could be harbouring some unknown stowaways. Sexually transmitted diseases can lie dormant for years. Until you are 100% sure you and you’re partner are free from STD’s practicing safe sex is the best way to stay healthy.

10) An often overlooked area of personal health is dental hygiene. Not looking after your oral hygiene may result in gum disease, tooth loss, halitosis to name but a few. Keep regular appointments with your dental hygienist and make sure you floss regularly to keep a beautiful bright smile.

2 Tips To Deal With Belly Fat

So what is belly fat and how do most of us wake up one morning and realize we’ve gained tons of weight in the mid-section? Well, it’s a combination of things and if you let things slide here and there it will eventually catch up with you. Today we want to focus on three different areas to consider when dealing with belly fat; dieting, exercise, and your mindset.

Dieting

We all know that eating the right foods can provide us with the healthiest body possible; so why doesn’t everyone eat this way? It really comes down to your daily schedule and whether or not you have the time to eat right. You’re probably sitting there saying right now; “Well, with my schedule it’s hard to eat 21 good meals each week.” Many people feel the same way, but what it comes down to is you have to make the time.

In order to start losing the belly fat you have to cut out certain areas of your diet. How many sodas do you drink a day? How about coffee? Do you consume a lot of processed foods and refined sugar throughout the week? It’s really hard to remember everything you’ve eaten yesterday, let alone the entire week or month. The best thing you can do is go buy a journal today and start keeping track of it.

Once you have a better idea of what you’re consuming each week you can start narrowing down the field. One thing we will tell you is that there are certain foods out there specifically designed to help you lose belly fat. Best of all they are natural foods that you can purchase at your local grocery store.

Exercising

The main thing we can tell you about exercising deals with doing the right things. Over the years you’ve probably been told that if you do a certain amount of sit-ups or crunches throughout the week you will get a good looking mid-section. This is so wrong, because you’re not focusing on the entire abdominal area. Seriously; how many times have you seen someone with a 4-pack and the lower abs are mush?

Your Mindset

When it comes to losing weight or melt away belly fat, nothing we’ve been talking about will matter if you don’t have the right mindset. Getting serious about it for a week and then going back to your old habits won’t do any good. In most cases this is just a lack of motivation. If you’re serious about losing weight and building strong abdominal muscles, you have to be willing to put in the work.

You’re not going to find any supplement out there that will give you rock-hard abs without exercise and dieting. Granted, some of them complement the other 2, but we recommend staying away from them all together. There is no sense in utilizing them to look good now and either finding yourself addicting to them, or having to deal with other health issues because of them.

In the end there are several things you have to consider if you want to lose belly fat. Then again, wanting to prevent it from returning will be just as crucial to your overall success.

Child Obesity An Overview Of Child Nutrition

The saying “You are what you eat” is one that many of us know; yet we choose to ignore. Why is it that many of us know what we eat is bad for us? yet we consume it on a regular basis, sometimes three, four or more times a week.

Processed and fast foods are everywhere, and they come with a low price tag and a high level of convenience. No one has time to cook these days, yet we somehow have time to consume this food in front of the television once its been heated in the microwave, or prepared by our youth in some tiny fast food kitchen. Admittedly this is a generalisation, and no doubt many FitKids readers are reverting back to good old home cooked meals, but the increase of Child Obesity would prove this is a factor that weighs heavily upon the future of our children’s lifestyles.

These processed and fast foods contain high levels of chemicals and additives and also copious amounts of saturated fat, the ‘bad’ fat, and the hardest of fats to break down and remove from our bodies. Yet their “exquisite taste” and cheap price range trump the alternative, which is fresh and healthy home cooked meals.

Other than the above, and other issues we face which is time for preparation of these foods, one of the most common statements I hear as a personal trainer is that “Healthy food costs too much”. There is no doubt that the general cost of living is on the rise, unfortunately this is one of the factors we can’t change, but if we take the time to look at the amount of wastage we dispose of throughout the year the cost of buying healthier foods would not be so overwhelming.

The truth is that it comes down to discipline, allowing yourself to discover new ways to introduce these types of changes into family routines without causing major disruption.

At the end of the day we can lay down excuse after excuse as to why we can’t find the time to eat healthy, take part in physical activity and allow time for our children to do so too, but what you will find is it can become a vicious cycle that leads you to nowhere.

Here are a few tips to introduce a healthy nutritional diet into a family lifestyle. Remember that this can be a gradual process, as changing everything at once can be damaging to the overall results we desire. Take your time to plan out how you can make some positive changes to your children’s daily intake of food and see if any of the ideas here on FitKids Online can benefit you.

Getting kids excited about food

There is no doubt that children can be stubborn when it comes to food and the easy option is to give them their favourite meal time after time. One of the ways to overcome this is to engage children in the process of food from the beginning stages right through to the end result on their plate.

Grow your own vegetables

Planting and growing your own vegetables can be a rewarding challenge not only for our children but also for us parents. Although this is a timely process, once a vegetable garden has been established it can be maintained for each season with a lot more ease.

Let your children choose which vegetables they want to grow and encourage them to help water the crop each day. Explain the benefits of growing your own vegetables to your children, not only is this an exciting activity for the children it can also be very beneficial in terms of knowledge and education.

Take the kids shopping

If growing your own vegetables isn’t ideal for you this isn’t a problem. Another solution with getting children involved with food is to take them grocery shopping with you. Let them choose items that look fun and exciting and come up with new recipes together. Think of ways to create their favourite processed foods by using healthy alternatives.

Chicken nuggets can contain almost any part of a chicken, from the succulent and healthy meat, to the not so appealing insides, feet and even beak. Add in preservatives, colouring and other unknown ingredients and you can soon see how we loose track of what our children are consuming.

A cheap, healthy alternative to this is making your own chicken nuggets with chicken breast, flour, eggs, oil and breadcrumbs. Don’t think that using a little oil to cook these will make it just as unhealthy, our body needs a certain amount of fats and this way we can guarantee we know exactly what is going into our children’s tummies.

Encouraging them to cook and be creative

I normally employ a strict policy in our house that the kitchen is out of bounds for my daughter. With sharp knives, hot pans, boiling water and a low sitting oven there are many dangers that I would rather my daughter not encounter at the age of two. In saying this, my daughter loves to cook and food is easily one of her greatest passions already.

My solution to this was to buy my daughter her own range of child friendly cooking utensils, in bright colours obviously to help engage her attention. She has her own area of the kitchen where she can help me prepare the food yet it is far enough out of reach of anything dangerous. By creating a set of boundaries she has learned that although there may be some restrictions with certain activities, she can still have fun and explore the fascination of food in her own space.

As a parent, food has always been a high importance when it comes to my daughter. From the moment she could digest solid foods there was no doubt in my mind it would be home cooked food from the beginning. I believe this outlook is what has helped her to develop such a love for all types of food and this can only grow more and more positive each day. With a love for vegetables like pumpkin, leeks, sprouts and sweet potato as well as many types of meat, I am able to provide her with a well-balanced nutritional intake at a very young age.

Trying new foods

Don’t be afraid to explore new foods, you never know the results until you try. The older children get the more difficult it is to change their mind and their routine as they question why we would want to do such a thing. Stubbornness and strong will can also come into play when a child makes up their mind they don’t want to do something.

Don’t let this scare you though, as introducing new foods can in fact be fun and exciting we just need to come up with solutions to the problem and if all else fails we can always disguise food in the meals we prepare. If your child loves spaghetti bolognaise grate up some carrot and finely slice some mushroom to create a healthier alternative. Home made beef burgers and sausage rolls can be made with many types of vegetables also.

Eliminating junk food from the cupboards

Sometimes to achieve the results in which we desire we have to play the role of the not so favourite parent. Removing junk food from the cupboards, or placing it out of sight and out of reach is one way to start making a change in a child’s nutritional intake. Persistence is key with this step and although it may seem like a daunting task, in time your child will learn to appreciate what is available as apposed to dwelling on what is not.

Essential intake of Protein, Carbohydrates and Fats

The science that is the intake of protein, carbohydrates and fats can be an art form, crunching numbers and trial and error are of importance here and this is greatly known by professional athletes, body builders and personal trainers.

When it comes to the nutritional intake of children, unless we are noticing dramatic levels of obesity or dangers of high cholesterol, diabetes and other health implications, the numbers game is something I like to steer clear of. Children need to have the freedom to explore new concepts and ideas, not be contained by a fixed daily food regime. So long as the food we provide for our children is healthy and as free of additives as possible we are on the right track to educating them on a healthy and active lifestyle.

Remember, creating such a lifestyle for our children is our main aim, but we need to find a comfortable balance, as each family is different. Take some time to plan it out and implement ideas one at a time. It can be a difficult process but rewarding in the long run.

For more tips on Child Nutrion, check out FitKids Online. FitKids Online is a site that I have developed to raise awareness of these issues and to educate parents on active children’s lifestyles. Being a parent, as well as a personal trainer, the issue of child obesity is something that is quite close to my heart. If through FitKids Online I can help even one child lead a more healthy and active lifestyle, than I can say it has been successful.

Also available is the FitKids Online’s eGuide “A Jumping Start to Life” where we will take a closer look as to why Child Obesity is becoming an epidemic and how it seems to be an issue that is spiralling out of control at a rapid pace.

I do hope this has been beneficial to you in one way or another, and has possibly opened your eyes to an issue that for many years has gone unnoticed. If you do take a moment to look at fitkidsonline.co, I hope you find some valuable information, and I look forward to hearing any responses, questions and queries.

The saying “You are what you eat” is one that many of us know; yet we choose to ignore. Why is it that many of us know what we eat is bad for us? yet we consume it on a regular basis, sometimes three, four or more times a week.

Processed and fast foods are everywhere, and they come with a low price tag and a high level of convenience. No one has time to cook these days, yet we somehow have time to consume this food in front of the television once its been heated in the microwave, or prepared by our youth in some tiny fast food kitchen. Admittedly this is a generalisation, and no doubt many FitKids readers are reverting back to good old home cooked meals, but the increase of Child Obesity would prove this is a factor that weighs heavily upon the future of our children’s lifestyles.

These processed and fast foods contain high levels of chemicals and additives and also copious amounts of saturated fat, the ‘bad’ fat, and the hardest of fats to break down and remove from our bodies. Yet their “exquisite taste” and cheap price range trump the alternative, which is fresh and healthy home cooked meals.

Other than the above, and other issues we face which is time for preparation of these foods, one of the most common statements I hear as a personal trainer is that “Healthy food costs too much”. There is no doubt that the general cost of living is on the rise, unfortunately this is one of the factors we can’t change, but if we take the time to look at the amount of wastage we dispose of throughout the year the cost of buying healthier foods would not be so overwhelming.

The truth is that it comes down to discipline, allowing yourself to discover new ways to introduce these types of changes into family routines without causing major disruption.

At the end of the day we can lay down excuse after excuse as to why we can’t find the time to eat healthy, take part in physical activity and allow time for our children to do so too, but what you will find is it can become a vicious cycle that leads you to nowhere.

Here are a few tips to introduce a healthy nutritional diet into a family lifestyle. Remember that this can be a gradual process, as changing everything at once can be damaging to the overall results we desire. Take your time to plan out how you can make some positive changes to your children’s daily intake of food and see if any of the ideas here on FitKids Online can benefit you.

Getting kids excited about food

There is no doubt that children can be stubborn when it comes to food and the easy option is to give them their favourite meal time after time. One of the ways to overcome this is to engage children in the process of food from the beginning stages right through to the end result on their plate.

Grow your own vegetables

Planting and growing your own vegetables can be a rewarding challenge not only for our children but also for us parents. Although this is a timely process, once a vegetable garden has been established it can be maintained for each season with a lot more ease.

Let your children choose which vegetables they want to grow and encourage them to help water the crop each day. Explain the benefits of growing your own vegetables to your children, not only is this an exciting activity for the children it can also be very beneficial in terms of knowledge and education.

Take the kids shopping

If growing your own vegetables isn’t ideal for you this isn’t a problem. Another solution with getting children involved with food is to take them grocery shopping with you. Let them choose items that look fun and exciting and come up with new recipes together. Think of ways to create their favourite processed foods by using healthy alternatives.

Chicken nuggets can contain almost any part of a chicken, from the succulent and healthy meat, to the not so appealing insides, feet and even beak. Add in preservatives, colouring and other unknown ingredients and you can soon see how we loose track of what our children are consuming.

A cheap, healthy alternative to this is making your own chicken nuggets with chicken breast, flour, eggs, oil and breadcrumbs. Don’t think that using a little oil to cook these will make it just as unhealthy, our body needs a certain amount of fats and this way we can guarantee we know exactly what is going into our children’s tummies.

Encouraging them to cook and be creative

I normally employ a strict policy in our house that the kitchen is out of bounds for my daughter. With sharp knives, hot pans, boiling water and a low sitting oven there are many dangers that I would rather my daughter not encounter at the age of two. In saying this, my daughter loves to cook and food is easily one of her greatest passions already.

My solution to this was to buy my daughter her own range of child friendly cooking utensils, in bright colours obviously to help engage her attention. She has her own area of the kitchen where she can help me prepare the food yet it is far enough out of reach of anything dangerous. By creating a set of boundaries she has learned that although there may be some restrictions with certain activities, she can still have fun and explore the fascination of food in her own space.

As a parent, food has always been a high importance when it comes to my daughter. From the moment she could digest solid foods there was no doubt in my mind it would be home cooked food from the beginning. I believe this outlook is what has helped her to develop such a love for all types of food and this can only grow more and more positive each day. With a love for vegetables like pumpkin, leeks, sprouts and sweet potato as well as many types of meat, I am able to provide her with a well-balanced nutritional intake at a very young age.

Trying new foods

Don’t be afraid to explore new foods, you never know the results until you try. The older children get the more difficult it is to change their mind and their routine as they question why we would want to do such a thing. Stubbornness and strong will can also come into play when a child makes up their mind they don’t want to do something.

Don’t let this scare you though, as introducing new foods can in fact be fun and exciting we just need to come up with solutions to the problem and if all else fails we can always disguise food in the meals we prepare. If your child loves spaghetti bolognaise grate up some carrot and finely slice some mushroom to create a healthier alternative. Home made beef burgers and sausage rolls can be made with many types of vegetables also.

Eliminating junk food from the cupboards

Sometimes to achieve the results in which we desire we have to play the role of the not so favourite parent. Removing junk food from the cupboards, or placing it out of sight and out of reach is one way to start making a change in a child’s nutritional intake. Persistence is key with this step and although it may seem like a daunting task, in time your child will learn to appreciate what is available as apposed to dwelling on what is not.

Essential intake of Protein, Carbohydrates and Fats

The science that is the intake of protein, carbohydrates and fats can be an art form, crunching numbers and trial and error are of importance here and this is greatly known by professional athletes, body builders and personal trainers.

When it comes to the nutritional intake of children, unless we are noticing dramatic levels of obesity or dangers of high cholesterol, diabetes and other health implications, the numbers game is something I like to steer clear of. Children need to have the freedom to explore new concepts and ideas, not be contained by a fixed daily food regime. So long as the food we provide for our children is healthy and as free of additives as possible we are on the right track to educating them on a healthy and active lifestyle.

Remember, creating such a lifestyle for our children is our main aim, but we need to find a comfortable balance, as each family is different. Take some time to plan it out and implement ideas one at a time. It can be a difficult process but rewarding in the long run.

For more tips on Child Nutrion, check out FitKids Online. FitKids Online is a site that I have developed to raise awareness of these issues and to educate parents on active children’s lifestyles. Being a parent, as well as a personal trainer, the issue of child obesity is something that is quite close to my heart. If through FitKids Online I can help even one child lead a more healthy and active lifestyle, than I can say it has been successful.

Also available is the FitKids Online’s eGuide “A Jumping Start to Life” where we will take a closer look as to why Child Obesity is becoming an epidemic and how it seems to be an issue that is spiralling out of control at a rapid pace.

I do hope this has been beneficial to you in one way or another, and has possibly opened your eyes to an issue that for many years has gone unnoticed. If you do take a moment to look at fitkidsonline.co, I hope you find some valuable information, and I look forward to hearing any responses, questions and queries.