Be A Fit Kid

December 20, 2016

 

 

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There’s a lot of discussion these days about fit kids.                                                      The  people who care about  the issue  (  in equal  measure  the parents , doctors, teachers,  or others ) want to know how to help the  kids be more fit.

Being  fit  is  a  way  of  saying  that  a  person  eats  well , gets  a  lot  of  physical  activity     ( exercise )  , and has a healthy weight . When you are  fit, your body works well, feels good, and can do all the things you want to do, like running around with your friends.

Some steps towards  being  fit  ,  only the  parents can take – such as serving  healthy meals  on  a  regular  basis , or deciding to take the family on a nature hike. But kids can take charge, too, when it comes to health.

Here are some  rules to live by , if you’re the kind  of  kid who wants to be fit. The trick is to follow these rules most of the time , knowing that some days  ( like your birthday) might call for some cake and ice cream !

 

 Eat always  a  Variety  of  Foods

You may have a favorite food , but the best choice is to eat a variety. If you eat different foods, you’re more likely to get all  the nutrients your body needs. Taste new foods whenever  you  have  the  occasion  ,  as  well  as  the  old ones you haven’t tried for a while. Some foods, such as green veggies, are more pleasing the older you get !   Shoot for at least five servings of fruits and vegetables a day — two fruits and three vegetables. The  more  colors  of  the  rainbow ,  the  best !

Here’s one combination that might work for you:

  • at breakfast: ½ cup (about 4 large) strawberries on your cereal
  • with lunch: 6 baby carrots
  • for a snack: an apple
  • with dinner: ½ cup broccoli (about 2 big spears) and 1 cup of salad

Drink Water & Milk

 When you’re really thirsty , water is the best thirst-quencher. And there’s  a reason also  your school cafeteria offers  sometimes  cartons of milk .  Kids need calcium to build strong bones, and milk is indeed  a great source of this mineral. How much do kids need?  If you are younger than 9 years old , drink 2 cups of milk a day , or its equivalent. If you’re older than 9 years old , aim for 3 cups of milk per day , or its equivalent . You can mix it up by having milk and some other calcium-rich dairy foods.  In the  past  few years  however , scientists  came  with proofs  on  the  dangers  the  cow’s  milk  might have  on  the  future  health (  especially  the  cows  which  are  not  grass-fed ) , so , it  is  a  good  idea  if  you  could  replace  the  cow’s  milk  with  some  other  milk  of  plant  origin , like  almond , walnuts or  pistachios milk  , which  are  really  yummy !

Here’s an  idea  of  one combination:

  • 2 cups (about half a liter) of milk
  • 1 slice cheddar cheese
  • ½ cup (small container) of yogurt

You probably will want something other than milk or water once in a while, so it’s OK to have 100% juice, too and  a  freshly  made  one  is  definitely  the  best choice . Try to limit  the sugary drinks, like :  sodas, juice cocktails, and fruit punches. They contain a lot of added sugar  which  not  only  adds  calories , but in  the  long  run  becomes  dangerous  for  health  too .  And ,  after all  ,  they  don’t   even  contain  the important nutrients  your  body  needs  for  growth  and  health .

Listen to Your Body

What does it feel like to be full? When you’re eating, notice how your body feels and when your stomach feels comfortably full. Sometimes, people eat too much because they don’t notice when they need to stop eating. Eating too much can make you feel uncomfortable and, over a period of time, can lead to unhealthy weight gain and  other health  problems .

Limit the  Screen Time

What  is  screen time? It’s the amount of time you like  to spend watching TV or DVDs, playing video games (console systems or handheld games), and using a smart phone, tablet, or computer. The more time you spend on these sitting-down activities, the less time available for active stuff, like basketball , bike riding, or swimming. Try to spend no more than 2 hours a day on screen time, not counting the  computer use related to school and educational activities (  And  in  case  you’re  lucky  to  be an  e-learning  student ,  that surely  should  be  even  less ! )

 

Be Active

 One job you have as a kid — and it’s happening  to  be  a fun one , too  — is that you get to figure out which activities you like best. Not everyone loves basketball ,  soccer  or swimming  . Maybe your passion is karate, or kickball, or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to  be  active  every day.  You might even write down a list of fun stuff to do, so you can refer to it whenever  your mom or dad says it’s time to stop watching TV or playing computer games  !

Speaking of parents, they can be also  a very  big help if you want to be a fit kid. For instance, they can stock the house with healthy foods and plan for  physical activities for the family. Tell your parents about these five steps you want to take and maybe you can teach them a thing or two , too .    If you’re a fit kid, why shouldn’t you have a fit mom and a fit dad  as  well  ?

HAPPY HOLIDAYS !

December 18, 2016

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Less  than  two  weeks   apart  from  a  fresh and  totally  unknown  New  Year  ahead , a  whole  range  of  emotions  are  invading  our  souls .  Some  have  many  reasons  for  which  to  be  grateful  to  God  for  the  year  that  passes  slowly  behind  (  if  it  is  either  a  professional  achievement ,  or  simply  a minute   personal  one ) ,  for  many  more  however ,  the  end  of  the  year  seems  to  be  a  milestone  which  painfully  reminds  of  the  passing  of   another  year  into  eternity .

In  whatever time zone  would  you  live  ,  the cooler nights and darker mornings  ,  along with  the  temperatures  and  light  changes  ,  certainly  brings  many  more  changes  in  schedules ,  routines ,  expectations  and  even  relationships .  Young  or  old ,  nobody  is   immune  to  it .

Though many people consider spring to be the  time of new beginnings ,  the  autumn and  winter  is that for many people , too  . It is a time of reflection on the summer and the year thus far, as well as a time of preparation for the upcoming holidays  and  the  new  year ahead  and the physical, emotional, and relational ways you may be affected by this transition are  so  important .

The impact of light and temperature on the human body is profound. We all need some level of light and warmth for our bodies to survive and thrive.  Whatever your preference – if  either  for  warmth or  cooler air ,  for  bright  light  or  darkness –  the change in season will  certainly  affect you  at  a  point  or  another . Understanding the  changes  and learning  how  to respond  to the  needs will help you prepare for  whatever this  season is  bringing .

Many people struggle with seasonal affective mood issues, commonly referred to as   the  seasonal  affective disorder ( SAD)   –  a type  of  depression   related to the change in seasons. For most of the  people , this begins  during   fall and continues throughout  the winter months. It’s  usually   marked by low energy  ,  moodiness  ,  difficulty  in  sleeping  a lack of interest in activities  and   in  relationships  , feeling hopeless, and an overall sense of depression. Known more casually as “the winter blues,”  the   SAD can have a significant impact on your mood and relationships .

In order  to  help you prepare facing  SAD  with  a  positive  attitude  instead , ask yourself first  the following questions:

  • Do you find yourself sleeping more? Are you struggling to get out of bed?
  • Do you feel less patient? Are you easily annoyed or irritated?
  • Do you feel more energized and productive?
  • Is it harder or easier to exercise now?
  • Has there been a shift or change in any of your relationships in the  recent weeks?
  • Are you actively involved in your relationships?

Answering these questions could give you some insight about how the change in season may or may not be affecting you. Regardless of whether you are affected  or  not  by the  SAD, there are still  few  key points that will successfully  help you navigate and manage any seasonal changes , whenever  they  come .

  1. Exercise, exercise, exercise !  Moving your body on a regular basis has far-reaching and  very  positive effects on your physical and emotional health. You don’t need to train for a marathon.   Even  walking around your neighborhood   is a  type  of  exercise  which  beside  being  relaxing  , helps  keeping  the  skeleto-muscular  system  in  shape  . Doing push-ups ,  or  even  running around while  playing  outside  with the  children ,  these all have as  well  the same benefit.
  2. More light  ,  is  definitely  another very  important  way  .  Since many of  the   jobs now  are  done  mostly  indoors , spending  more  time  outside   under  the  sun  often   takes  an  effort  .  Everyone needs to be exposed  to sunlight on a daily basis and  the  research  in  the  past  few  years  proved  the  tremendous  importance  of the   Vitamin  D  for  the  general  health  and  immunity . But the benefits are definitely  far greater , physically and emotionally.  The energy and emotional boost that we get  after  only   a few minutes  under  the sun can be exceptional .
  3. Talk it out !   All transitions have their challenges, and it’s always easier when you’re talking  to someone else about it.  Whether you’re talking to a friend, coworker, or  the  therapist , it  is   feeling  always   a  relief whenever  letting  someone  into your inner thoughts and experiences .
  4. And ,  most  of  all ,  paying  attention  to  Nutrition  is  probably  the  most  important  of  all .  Certain  nutritional  deficiencies ,  the  excess  of  refined  products  ,  wheat   products  and  sugar  in  special ,  as  well  as  the  processed  foods  are  blacklisted  for  long  time   as  the  number  one  triggers  for  depression .  Avoiding  those and  increasing  instead  the  amount  of  fruits  and  vegetables  ,  a  good  supply  of  super foods and  vitamin  B12   has  no  other  effect  but  a  prepared  body  to  face  smoothly   the  season  ahead  .

What works best for you as you enter a new season? What tips or techniques do you have to share with others ? Feel free   to  share  your experiences  with us . Let’s learn from each other !

THE  BEST  AND   HAPPIEST   HOLIDAYS  ever ,    To  All  !