Physical activities is essential for a child’s development. It helps lay the foundation for an active and healthy life.

What Does Physical Activity For Young Children Mean?

Seated activities such as watching television or playing computer games for hours and hours and restrictive movement in strollers are bad for the child’s development. These activities are not physical activities. It definitely does not include physical activities for adults such as exercising or going to the gym. For young children physical activity means the opportunity to move around and play with other children.

Children tend to be more active when they are outdoors rather than when they are indoors. While they do seem to be engage in various physical activities indoors as well, they are mostly light-intensity activities.

Why Do They Need To Be Active?

It is during early childhood that children are more willing to try new activities. Physical activities promotes healthy growth and development. It helps build a healthier body composition, stronger bones and muscles. It also improves the child’s cardiovascular fitness. Physical activities helps in the development of better motor skills and in concentration and thinking skills.

Physical activities should be integrated into young children’s lives to create a foundation of movement and activity which will be carried with them throughout the rest of their lives. Children who have higher levels of physical activity during their childhood are likely to be more active even after they mature. This is important for better health and well-being.

Physical activities from a young age have various benefits which reach far beyond only physical development. A child can physically, mentally, socially and emotionally develop by taking part in physical activities. The increasing use of technology and classrooms and daycares focusing on mental activities rather than physical activities have led to the reduction of children’s movement and physical activity.

A school or daycare which gives some time to physical activity as well would benefit the child. Increased movement and physical activity does create healthy habits and has numerous benefits for the child. It helps improve confidence, self-esteem and also in developing healthier social, cognitive, and emotional skills. It also helps in building strength, self-confidence, concentration, and coordination from an early age.

A Lack Of Physical Activity In Early Childhood

A lack of physical activity in early childhood could bring many health problems. A few of such problems could be excess body fat, weight gain, high blood pressure, bad cholesterol, cardiovascular diseases and bone health problems. The health benefits of physical activities outweigh the negatives. Children who do take part in physical activities tend to have fewer chronic health problems. They are less prone to getting sick. They have a significantly reduced risk for various diseases which also includes heart diseases, diabetes, obesity, depression and mental illness.

So if your child is not taking part in any physical activity right now then you should ensure that he/she does take part in one. This would help them lead a better life now and in the future.

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How many times have you heard that you should eat at least five fruits and vegetables a day for a healthy diet?   More than once, I am sure; among parents, teachers and other infomercials you must have got the message. And it is not so hard to follow. Eat an apple for breakfast, a mixed salad or sandwich for lunch, a banana in the afternoon and a pizza or pasta with vegetables for dinner, and that should be more than five, right? Well yes, that is if you have free time to spend in the supermarket, or even better, greengrocers; if you have time to prepare the food and cook something different every day; or even if you simply enjoy preparing and consuming good meals with friends and family. In other words, eating five fruits and vegetables in a healthy diet is easily done, but not if you are a student.

Indeed, students tend to eat on the go for various reasons, and they usually: use time between lectures, are frequently on the move, have campus accommodation with no kitchen, fear that they will miss social events if they are alone in the kitchen, etc. However, this does not mean that it is not good for you and that the meal is unhealthy. It is, of course, possible to find vegetable sandwiches, salad boxes and other healthy ready meals. The other extreme of eating one apple or a tiny salad portion does not constitute a proper meal either.

Students’  Eating Habits

According to  the Independent, a recent survey has shown that almost half of the students surveyed intended to survive on sugar, pizzas, and pasta. The survey also found that the majority of students claimed they skipped breakfast almost every day. As a result, they said they gained weight during their first year at university, eleven pounds on average. While being overweight has negative effects on our general health, it also contributes to poor mental health and well-being. Consequences of a poor diet also include low self-esteem, inability to concentrate and perform well, and a constant state of fatigue. Again, not all students have the same habits, and maintaining such a diet is not an easy work.

However, universities encourage physical activities with different sports team and nutrition programs, and are generally great at campaigning to raise awareness on these issues. These initiatives may not fully help students eat better, since there is also a money problem; many of them are on a tight budget and are struggling to pay for organic and healthy food. This is a vicious circle, because eating poorly may lead to more stress and less efficiency in the studies. And poor performance, or the pressure to perform at all, is already stressful and can stimulate wrong eating habits.

Never skip breakfast

Everyone is busy, but there are some tips we can keep in mind that have great positive effects:

• Never skip breakfast; even if it is just a slice of bread, your body needs to literally break the fast of the night to function properly for the new day.
• Keep healthy snacks around; almonds are great, but fruits are also easy to carry, as well as rice cakes, or even plain popcorn.
• Physical activity; if you can’t run, then walk as much as you can (30 minutes a day is the recommended dose) and go out in nature, it also maintains a healthy mind.
• Reduce salt, saturated fats or added sugars; easier said than done, but reducing their quantity will help your overall wellbeing.
• Cut on alcohol; alcohol is a source of calories too, and under its influence we tend to generally eat more, which is not recommended.
• Drink water and enjoy good food in good company!

So, now is your turn: what was your experience as a student? Did you have time to cook and eat healthy food, or did you rely on fast food? Are you encouraging your children to maintain a healthy diet while at university? What other advantages and disadvantages do you see? Any other recommendations for future students?

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We all know that everybody is different, but it’s also important to remember that every body is different. People come in all shapes and sizes and healthy weight varies from person to person. The same goes for children. Children who maintain a healthy weight are often more fit, healthy, self-confident and less likely to have health problems as they get older.

Calculating BMI

BMI (body mass index) is the best way to see if you and your child are at healthy weight for your height and age. To calculate, use one of these great tools online for  adults  [1] and  children.[2] The range you fall under will also tell you if you are in a risk of serious health problems, such are type 2 diabetes and heart diseases. For adults:

• BMI below 18.5 means you may be underweight
• BMI between 18.5-24.9 is a healthy range, meaning you’re at a healthy weight for your height
• BMI of 25 or more means you may be overweight
• BMI of 30 or more is classified as obesity and puts you at risk of health problems

BMI centile is used for children older than 2 years and there are various interpretations of the results. When calculating, doctors typically take into consideration age and gender in order to see if a child is at a healthy weight. It is important to note that, according to the National Institute for Health and Care Excellence, healthy BMI range varies depending on the ethnicity as well. Therefore, it is best to consult your doctor when calculating your own and your child’s BMI.

Achieving and maintaining a healthy weight

Whether your child is overweight or at a healthy weight according to BMI, you still need to make an effort together in order to stay healthy. Here are the five best ways to help your children maintain a healthy weight:[3]

• Encourage exercising: According to the Centres for Disease Control and Prevention, children need at least 60 minutes of exercise each day [4], though not necessarily all at once – to achieve a greater effect, make sure to spread out your child’s activities throughout the day. Activities can include playing ball, riding a bike, walking a dog or playing sports.

• Mind the portion sizes: To avoid overfeeding your child, start with small portions. Children will ask for more if they are still hungry. And if they are full, don’t force them to finish everything on their plates. Eat as a family and enjoy this time together. Having a conversation about your day over dinner will also encourage children to eat slowly.

• Stick to a healthy eating regime: Children should eat five or more servings of fruit and vegetables a day in order to get the proper amount of vitamins and minerals. This can be easily achieved by having cereals with fruit for breakfast, vegetables as an addition to the main course for lunch, a smoothie as a snack, and salad for dinner. It’s important to avert your children from eating high-fat and sugary things like sodas, desserts and candy.

• Promote less screen time and more sleep: Watching television and playing video games means being stationary. Being active is always a better option for children and will also increase the quality of sleep at night. Lack of sleep causes children to be sulky and lowers their focus in school.

• Be a good role model: Children pick up eating habits from the people around them. Make the right eating decisions in your own life to set a good example.

The easiest way to achieve and maintain healthy lifestyle is by working towards it together. Work as a family to make the right eating habits and reach healthy weight.

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Heart protection: Avocados have numerous benefits for the circulatory system helping to prevent both heart disease and strokes. Not only are avocados cholesterol free but they can even reduce cholesterol levels. They contain no sodium and very low levels of sugar. High levels of folate also contribute to reducing the risk of a stroke.

Eye health: Whilst carrots have a reputation supposedly helping you to see in the dark, avocados contain 81 micrograms which help eyes including the carotenoid lutein which protects against macular degeneration and cataracts.

Nutrition: Avocados support your diet with nearly 20 vitamins (including high levels of vitamin E), minerals and beneficial plant compounds. Not only that, high level of carotenoids in the fruit help the body to absorb more of the nutrients that are consumed.

Cancer prevention: One variety of avocado called the alligator pear helps to reduce the chance of developing prostate, breast and oral cancers.

Whilst conducting the research for this article I decided that there was no one better to talk to than Louise Maddy who set up The Avocado Café in London. That’s right avocados in every dish. Louise sells a combination of wraps, salads, salsas and dips at markets around England’s capital. For Louise, eating an avocado is just like eating a pot of clotted cream with their creamy texture and nutty taste but without any of the guilt. She cites their versatility as a major reason why she chose this as her main ingredient:

There are so many different things you can do with an avocado. It lends itself well to being the base of many dishes. Not only is it a fantastic base for dips, it can be married up superbly well with hot food such as fishcakes too. During the summer avocados are great to eat in salads and not only are they very filling they are full of nutrients. They can also be used in smoothies and desserts including chocolate mousse.

Louise has convinced me that avocados can be eaten for breakfast, lunch and dinner with no fear of ever getting sick of them. With hundreds of varieties available from around the world, they are always available in season in both markets and supermarkets. They can even be used as a butter substitute in sweet treats such as icing and cupcakes reducing levels of saturated fat and including protein, turning an empty calorie treat into something delicious with nutritional benefits. The Avocado Café wants to inspire us all to incorporate avocados in much more inspiring ways such as accompanying smoked mackerel and horseradish fishcakes with a pickled beetroot and avocado dip. We can also access the benefits of avocados without eating them but by putting them on our face or including avocado oil in our hair care routine. It truly is a versatile wonder food. But what about Louise’s favourite avocado dish? “Over the summer months I have been thoroughly enjoying an avocado cut in half with the stone removed and filled with almonds, raisins and honey. This is not only so nutritious but also really filling. Overall though my favourite would be a mango, chilli and avocado salsa with salad and BBQ’d sea bass.” Working with this superfood every day has enabled Louise to achieve perfection in preparing and keeping avocados. Fortunately she shares her top tips with us: “The Oxo Avocado slicer is an absolute Godsend! It takes me about 30 seconds to slice one up (from a perfect tennis serve to slicing, practice makes perfect). To ripen an avocado, put it a brown paper bag with a banana which releases ethylene and ripens the avocado in no time. Also temperature is important, leave in a warm place to ripen but not in direct sunlight as they will mark from the sun. If you avocados have become too ripe too quickly, store in the fridge and this will prevent them from getting any riper.” Both the health benefits and the possibilities are endless, so, in the words of The Avocado Café: ‘Avo Go. You’ll be green with envy if you don’t. What are your favourite avocado dishes? We would love to hear your ideas too.

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” I’m on vacation.” I have said this to myself so many times over the years while traveling, attempting to justify why I’ve settled on exercising when I get home or ordering a chocolate flake to go with my vanilla ice cream. But as I get older and travel isn’t just for pleasure, I’ve started to realize that being on the road isn’t an excuse to not stay active or to make bad food choices. Whether you’re driving on a road trip, taking a train to a new city or flying in an airplane to another continent, here are some tips for how to not let yourself (and your family) go while you’re on the go.

Stay Hydrated

On the way to your vacation location, humidity in an aircraft cabin falls around 20 percent, which causes dry eyes, a sore or dry throat and nose. Plus, it’s uncomfortable. The best thing to do is avoid alcohol, coffee and tea and ask for water when the flight attendant comes around with drinks. Dehydration doesn’t just cause thirst. “Dehydration due to airline air is a major cause of fatigue, and fatigue gives you a reason to eat,” says Dr. Pamela Peeke. Drinking 8 ounces of water before your flight as well as during will help combat the dehydration and thus also keep fatigue and hunger at bay. Once you’ve arrived at your destination, it might be tempting to reach for a coffee (especially if you just took the red-eye), but grab a water and you’ll thank yourself later. You might also be tempted to order a fruity cocktail if you’re lounging on the beach, but sun and heat plus alcohol causes quicker dehydration. Water is always the way to go. Children can become dehydrated more quickly than adults. With this in mind, keep an extra eye on the amount of water your children are drinking as you’re getting to or in your destination.

Make Healthy Food Choices

Flying, driving or sightseeing – no matter what you’re doing on your trip, you have to eat. It’s hard when you’re out of your comfort zone to make healthy food choices. Hard, but not impossible. When picking out something to eat, pretend you’re at your home. What would you choose there? What would you feed your family? If you’re getting ready to board a train or flight, avoid high-sugar, high-carbohydrate foods since they don’t provide the best nutrients and, even worse, won’t fill you up. Avoid salty foods, sugary sweets and carbonated sodas. Carry-on rules are typically strict when it comes to liquids, but there’s nothing wrong with packing a salad, sandwich or a healthy snack as you travel. Children might want to snack more frequently than adults, so packing plastic zip-top bags with snacks like cereal, apple slices or pretzels would be a great idea to keep them satisfied. If you’re in a new city, don’t be too surprised if you find a supermarket (yes, everyone around the world shops for food!). Rather than always eating breakfast or snacks at a bakery or cafe, stock up on fruit and healthy items to have at these meals. If where you’re staying has a refrigerator, that’s even better. In the end you will be saving money and eating better. If you go out to eat at a restaurant, you may be tempted to splurge (the phrase “I’m on vacation” comes to mind). And that’s okay! But try not to order the cheesy appetizer with the fried main course and the dessert with heavy cream. Indulge wisely.

Keep Moving

Make room in your suitcase for sneakers – and use them. If your hotel has a gym then great, your workout routine will definitely not suffer. Especially if you’re traveling for business and stuck in a conference room or office all day, make time in the morning or evening for some light cardio, just like you would do at home. Even ten minutes to get your blood pumping is worth it. It’s best for your body if you can stick to your home exercise routine while traveling. If there’s no gym at your hotel, there are still plenty of things you can do to exercise that don’t require machines:

• Go for a long walk or run: If there’s a river or a beach, walk along that. You’ll get to explore where you are while exercising
• Stretch: Especially during and/or after a long flight, make sure to stretch out your arms and legs after being cramped in a small seat for an extended period of time. Pulling your suitcase can also be tough on arms, so once you get to where you’re staying, light stretching and yoga positions (like downward dog and child’s pose) will keep your muscles from getting stiff
• Make use of your space: Move your suitcase to the side and use that space to do jumping jacks, squats, lunges, push-ups and planks. It’ll be like your own fitness class in the comfort of your hotel room

Activity is best for children no matter where they are, so being on vacation should be no different. If you’re with your family, make it fun to go by foot to exciting landmarks, walk on the beach and look for seashells or climb lots of steps to see a beautiful view. The most important thing to remember while you travel is to not stress and have fun. Also, take pictures!

The post Staying Fit While Traveling appeared first on Novak Djokovic Foundation.

The aim of numerous researches is to discover the link between using mobile phones and allergies in both children and adults. Thus, some of them show that nickel sensitization is common in children, resulting in ACD prevalence levels of up to 33%. Experts warn that with the rising use of cell phones and other mobile devices, pediatricians can expect to see additional cases of ACD.

Despite efforts to control allergen release in phones, many phones on the market release levels of metals, such as nickel and chromium, which are sufficient to induce ACD, according to an article in Pediatric Allergy, Immunology, and Pulmonology, a peer-reviewed journal published by Mary Ann Liebert.

This information is important for practitioners, particularly when evaluating patients with dermatitis of the face, neck, hands, breast, or anterior thighs – common places exposed to cell phones. Using new data, researchers provide important diagnostic tips for practitioners and strategies to raise awareness of nickel- or chromium-induced mobile phone ACD.

Source: http://www.medicalnewstoday.com/releases/277131.php

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In addition to fruit many of   them are made also with honey, maple syrup, green leafy vegetables, crushed ice, peanut butter or super foods like AFA algae, spirulina, chlorella, maca powder, poppy seed, goji berries, black seed (nigella sativa) and etc, adding extra nutritional value to it. Smoothies began to gain in popularity with the invention and use of blenders. There are countless versions and recipes of smoothies and everyone can choose to make them according to their own taste and preference.

In the last decade, green smoothies became very popular among health-conscious people. Thanks to Victoria Boutenko, a raw food practitioner, green smoothies gain popularity across the world. Victoria Boutenko is an author of 12 Steps to Raw Foods, Green Smoothie Revolution, Raw Family Signature Dishes and Green for Life. Her most powerful contribution is the development of green smoothies, which have revolutionized “health food”. In her search for perfect human diet, she decided to look to an animal genetically close to human beings and she found out that chimpanzees share an estimated 99.4% of their genes with humans. She, also, became interested in these animals because of their extremely strong natural immunity to AIDS, Hepatitis C, cancer, and other fatal human illnesses. In her research Victoria discovered that the wild chimpanzee diet is mainly consisted of fruit and green leafy vegetables and only small portion of pith, bark, seeds and insects unlike the diet of humans. Then, she recognized how many greens human were supposed to consume daily. At first she decided to blend dark leafy greens in a high-speed blender. But because of their unpalatable taste and smell she couldn’t drink the mixture which ended as compost. After several days of experimenting, she came across a book about chimpanzees in which it was mentioned that sometimes chimpanzees would take a fruit, role it in a green leaf, and eat it as a sandwich. At first, she thought that was a poor food combining according to human research but decided to give it a try. She blended several leaves of kale with bananas and water and when she tasted the mixture this time it was perfectly delicious with great smell. That discovery marked the beginning of her own green smoothie revolution. She later came to conclusion that greens were erroneously placed in the wrong category as vegetables because green leaves don’t have starch and vegetables like carrot, broccoli, beets, zucchini, daikon etc. contain a lot of starch and make bad combination with fruit .According to her recommendation green smoothies are made with approximately 60% organic fresh fruit and 40% green leaves such as spinach, chard, kale, endive, lettuce etc.

Green smoothies have many health benefits and their nutritional value mostly depends on the included fruits and greens, but all green leaves are rich source of chlorophyll which is well- known for its health benefits such as improving the digestion and assimilation, promoting formation of hemoglobin and red blood cells, alkalizing the body, detoxifying,   to name just a few. Also, they are rich in fiber and that makes them a complete meal, unlike juices. Green smoothies are easy to make and digest and are a great way to include more greens in your diet.

Today, thanks to Victoria and her research, millions people all over the world are drinking green smoothies and enjoying its countless benefits.   They are easy to incorporate in anyone’s diet even for those with busy lifestyles. Green smoothies are consumed in every season of the year and they offer refreshment, hydration and enjoyment especially in   hot summer days.

Source

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