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Along with proper diet, physical activity is important for us to maintain a healthy weight and reduce our risk of diseases. According to Parade.com, exercise can help us avoid the following diseases; heart disease, arthritis, cancer, and diabetes.

O'Shea, Michael. "4 Diseases You Can Prevent With Exercise". Parade. 6 Jun. 2011. Web. 9 Sep. 2019.

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How can we work exercise into our busy schedules?

We understand the importance of exercise, but often find it difficult to work it into our busy lives. The active times has some great ideas of how we can work exercise into our busy lives. The ideas suggested are; walking while on the phone, take the stairs instead of the elevator, cleaning the house, exercise while watching tv, and walk during your lunch break. The most effective way I have found is through gardening. Gardening has allowed my family and I to exercise, spend time together, work whole fruits and vegetables into our diet and save money on food.

Dossantos, Nicole. "8 Ways to Exercise on a Busy Schedule". The Active Times. 5 Feb. 2016 Web. 9 Sep. 2019.

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Why do children need to follow a healthy diet?

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Why do children need to follow a healthy diet?

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Our children need nutrition through food just as much, if not more, than we do. Teaching children to eat healthy will help build good habits for the rest of their lives. Children also need nutritious foods because they are very active and burn a lot of calories. Helping our children to eat healthy and maintain a healthy weight, will decrease their chances of obesity as adults. According to Livestrong.com, feeding our children nutritous foods can; support strong and healthy growth, support brain development, and avoid health problems.

Hatter, Kathryn. "The Benefits of Eating Healthy Foods as a Child". Livestrong. N.d. Web. 9 Sep. 2019.

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How do we ensure our children receive the proper nutrients?

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How do we ensure our children receive the proper nutrients?

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Our children should follow similar food guidelines as us. We should strive to feed our children whole fruits and vegetables, lean protein, whole grains, and low-fat dairy products. According to FamilyDoctor.org, some ways we can ensure our children receive proper nutrients is to; start each day with a nutritious breakfast, get kids involved with food choices and cooking, limit our kids sugar intake, and make fruits and vegetables more appealing.

"Nutrition Tips for Kids". Family Doctor. N.d. Web. 9 Sep. 2019.

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I found this article on ChooseMyPlate. It emphasizes the importance of learning to eat healthy at an earlier age because eating healthy at an older age does present with some added challenges.  Your senses start to decline which can affect taste buds.  Experimenting with different herbs and spice can and should replace added salt.  I also liked the advice to eat what your teeth and gums can tolerate.  This might include different cooking styles.
https://www.choosemyplate.gov/ten-tips-choosing-healthy-meals-you-get-older

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Starting (or restarting) with a physical fitness program

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Starting (or restarting) with a physical fitness program

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I did really good with an exercise program about a year ago. My husband and I set a schedule to go walking every night (between 25-45 minutes). We both enjoyed having the together time, we both lost weight, and we both felt healthier (slept better, more energy, etc.). We both started to slack off when the weather got cold. Additionally, I doubled up on classes for this last year. Soooo, we're starting over. I found an article that will hopefully help others begin an exercise program.  Tips include slow and easy, consistency, and creating a habit.  I found it helpful to have a friend (or my husband) go with me.
https://www.healthline.com/nutrition/how-to-start-exercising#section5

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One of my favorite activities as a parent was making baby food for my second born. However, it didn't start out that way. There is so much nutritional advice!! What should they eat, how much, when to start, what combinations go together, and then will my kid eat it. I have to chuckle now because my kid ate better than I did. I bought all kinds of fruits and vegetables that we now do not eat. The article that I found discusses several of these features from variety to how much to iron rich foods. We fed the iron-fortified cereals, and I really did not think about beans until I read this article. I think parents worry about the gas that comes with beans because gas usually equals fussy baby!
https://kidshealth.org/en/parents/toddler-food.html

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I was looking through the Healthy People 2020 site and found specific state information. This information took me to the Kansas specific plan that is part of the Healthy People initiative.  I plan to read through the rest of this, but I found this information really interesting so far.
http://healthykansans2020.org/KHAIP.shtml

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Consuming proper nutrition during competitive sports activities

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Consuming proper nutrition during competitive sports activities

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To compete in a competitive sport, athletes must consume the proper nutrition to have the energy for performance. According to UWHealth, the energy needs of athletes exceed those of the average person. It’s not uncommon for both male and female athletes, to have caloric needs to exceed 2,400-3,00 kcal and 2,200-2,700 kcal per day, respectively. The amount of energy found within a given food is dependent on the micronutrient (carbohydrate, protein, and fat) content of the item.

The longevity of each competition comes from the energy the macronutrients provide during a performance. Each macronutrient has its primary purpose such as:

·         Carbohydrates serves as a primary source of energy during activities of higher intensity.

Food sources include fruit, vegetables, whole-grain cereals, bread, and pasta.

·         Dietary fat helps individuals meet their energy needs as well as supporting healthy hormone levels.

Fat sources include nuts, nut butters, avocados, olive and coconut oils.

·         Dietary protein helps with muscle repair and growth.

Food sources include lean meats, eggs, dairy (yogurt, milk, cottage cheese) and legumes.

To excel in proper sports nutrition athletes should plan to eat a variety of fruits and vegetables daily. Limit refined grains and sugars. Eat proteins. Stay hydrated and eat whole foods instead of processed foods.

https://www.uwhealth.org/health-wellness/eating-for-peak-performance/45232

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Physical activities improve chronic conditions

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Physical activities improve chronic conditions

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People with chronic diseases such as heart disease, diabetes, asthma, or back or joint pain can improve their health with the benefits of exercise.

According to the Mayo Clinic, aerobics exercise help improve your health and endurance and aid in weight loss. High-intensity interval training is generally safe and effective for most people and can take less time.

Strength training can improve muscle strength and endurance, make it easier to do daily activities, slow disease-related declines in muscle strength, and provide stability to joints.

Flexibility exercises may help you to have an optimal range of motion about your joints so that they can function best. Stability exercises may help reduce the risk of falls.

The health benefits provided to chronic disease patients due to physical activity are:

·         Heart disease – Regular exercise can help improve heart health through interval training. Exercise lowers the risk of dying of heart disease and lower risk of heart disease progression in people with high blood pressure.

·         Diabetes – Regular exercise can help insulin more effectively lower your blood sugar level.

·         Asthma – Exercise can help control the frequency and severity of asthma attacks.

·         Back pain – Low-impact aerobic activities can increase strength and endurance in your back and improve muscle function.

·         Arthritis – Exercise can reduce pain; help maintain muscle strength in affected joints and reduce joint stiffness.

·         Cancer – Exercise can improve the quality of life for people who’ve had cancer, and it can also improve their fitness.

·         Dementia – Exercise can improve cognition in people with dementia

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-and-chronic-disease/art-20046049

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A jumpstart to the slow growth of a child

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A jumpstart to the slow growth of a child

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A child relies on a parent's guidance and support. Parents raise concern when they see their children not progressing in growth as they should.

It is no secret that parents compare their children to other children. Often when this happens, they get different results. Children do not grow the same.

According to Abbott, children come in all shapes and sizes. If you are noticing that your child is shorter or smaller than their friends at school, don’t fret it's natural to wonder if your child is growing at an average pace compared to the other children.

Slow growth is not just a physical issue. It could also impact learning and development if the child is not getting the right nutrition.

A healthy balanced diet which includes all the essential nutrients help support a child's growth.

Studies have shown that children who consumed two servings a day of the nutrition drink, PediaSure, showed catch-up growth in weight and height. These children also showed improvements in their physical activity levels, according to parents, and a reduction in their number of sick days over the study period.

Balanced nutrition is essential to growth. To ensure your child is growing healthy and on track, a parent can:

·         Pay attention to the calories consumed

·         Fuel up on macros

·         Focus on iron intake

·         Provide more zinc

·         Don’t forget vitamin D which is critical for the body’s absorption of calcium

https://www.nutritionnews.abbott/pregnancy-childhood/kids-growth/stunted-growth-and-the-nutrients-children-need-to-catch-up/

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According to the National Institute of Diabetes and Digestive and Kidney Diseases, some teens try to lose weight by eating very little; cutting out whole groups of foods like foods with carbohydrates, skipping meals, or fasting. These approaches to losing weight are unhealthy because they leave out essential nutrients. Also, teens that smoke, make themselves vomit, or use diet pills or laxatives to lose weight may cause health problems.

Once a child becomes a teen, it becomes challenging to deal with managing what they eat and how often they eat.

A daily task for a teen can consist of many activities that can cause them to eat late. So at times when they eat they want something fast and quick, which leads to eating fast microwavable premade foods like ramen noodles, pizza pockets, burritos, and much more. The calories and sodium on those foods alone will have blood pressure skyrocketing. It also 🤬 in unhealthy eating patterns causing weight gain.

Premade microwavable foods can lead to obesity of a parent doesn’t take control of how the teen is eating.

Healthy eating involves taking control of how much and what types of food they eat, as well as the beverages they drink. Try to replace foods high in sugar, salt, and unhealthy fats with fruits, vegetables, whole grains, low-fat protein foods, and fat-free or low-fat dairy foods.

https://www.niddk.nih.gov/health-information/weight-management/take-charge-health-guide-teenagers

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Micronutrients and their importance on Physical Activity 

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Micronutrients and their importance on Physical Activity 

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We all know that without the necessary amount of micronutrients our bodies would not be able to function correctly. Has anyone ever thought of the diet that serious athletes have to follow? After reading chapter eleven I started thinking about it and found this article that I found interesting. We of course have to increase our intake of calories if we do serious workouts, but it's not only the calories that matter. The nutrients incoming have to match the calories.

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We all know what growth spurt looks like, one night your baby is a cute cuddly fits in one arm baby and the next thing you know they're half your size barely fit in both arms. How important is food in this overnight growth? During the first growth spurt as a toddler it is important to provide the necessary nutrients, because it's this stage that the bodies bones form and prevent weak bones in the future.

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Growing, growing, gone . . . That's what it feels like in my house. Every time I turn around I find a boy hanging on the refrigerator door looking for more food or a boy who can't fit his feet into the cleats I just bought him. The money I spend on food and new shoes won't keep them home; when my boys' growth spurts are over it will mean they will be gone, off to college, out of my refrigerator and technically no longer boys. So, while they are under my roof, how can I feed them to support their drastic development?

In the first year of life, a baby grows an average of 10 inches and triples her body weight. It isn't until puberty that a child grows this much again. During these times, nutrition is essential. Bones, muscles, tendons, joints, skin, hair and organs are all built from the nutrients a baby or adolescent consumes.

According to the National Institutes of Health, osteoporosis has been called "'a pediatric disease with geriatric consequences,' because the bone mass attained in childhood and adolescence is an important determinant of lifelong skeletal health. The health habits your kids are forming now can make, or literally break, their bones as they age."
[How to get enough protein, without meat]
This is true for more than just bones. Muscular and emotional development also peak in the 20s, so ideally kids eat well during these developmental years. On the flip side, the less healthful food choices our kids make as growing tweens and teens can lead them down the path toward diseases such as Type 2 diabetes and heart disease.

How do you know if your kid is in a growth spurt? Seemingly oversized feet are often the first sign. When you see his pants are suddenly too short, his wrists poke out of his shirts and he can barely jam his feet into shoes that recently fit, you can bet he is growing. Also, notice knobby joints such as knees, elbows and shoulders that seem to jut awkwardly. Boys' shoulders will broaden while girls' hips will widen. Hormones may prompt pimples, hair everywhere, voice changes and a distinctly new body odor. Kids will be tired, sleep later (into Saturday afternoon if you let them) and even may nap unexpectedly. Lastly, your teen may be hungry all of the time.

During this period of growth, teens may grow 13 to 14 inches and add 40 pounds. Although many boys seem to pack away the calories and still remain rail thin, milkshakes and french fries are not the smartest way to add weight or satiate hunger. These foods do not give kids the nutrients they need, and they set up unhealthy eating habits that will be hard to break once the growth spurt is over.

Although much of a child's height is dictated by genetics, daily choices such as sleep and food can affect a child's trajectory. Human growth hormone triggers growth in teens and most of that is released during sleep, so a teen who is burning the candle at both ends and missing zzzs may not release as much of this necessary hormone.

Protein is the building block of all tissue such as muscles, bones, heart, lungs, skin, and hair. The average teen needs ½ gram of protein per pound of body weight. More protein does not necessarily mean more growth and too much protein can have negative health effects. Bones are made of the minerals calcium, magnesium, zinc, copper, manganese and potassium, as well as vitamins D and K. Healthy fats continue to build a child's brain, and brain development is key during adolescence as teens develop the ability to think abstractly, think long-term and make rational decisions.

Growing kids also need complex carbohydrates from vegetables and whole grains to give them energy, in the form of glycogen, to get through their long days of school, sports, extracurricular activities and hours of homework. The body can only store a certain amount of glycogen at a time so kids need to constantly replenish.

How can you help your teen eat all of these important nutrients when teens are notorious for hitting fast food joints with their friends, reaching for candy, and toting a Starbucks cup as a sign of their growing maturity and independence?

1. Keep healthy food accessible so they can grab and go.

2. Keep a jug of water out on the counter so they are reminded to hydrate.

3. At dinner, put extra "filler foods" (sweet potatoes, potatoes, winter squash, brown rice, quinoa, polenta, whole-wheat pasta, corn muffins) on the table along with the vegetables and protein.

4. Schedule mealtime so kids don't miss a healthful meal or end up snacking their way through the day.

5. Have hummus and crackers or another healthy snack out when they get home. I often leave a plate of fruit and vegetables on my son's desk for him to snack on while he studies. But don't let snacks sabotage meals.

6. Offer a healthy bedtime snack, one that is sugar- and caffeine-free, especially if they stay up studying long after dinnertime.

7. Encourage your kids to eat to the 90:10 formula , with 90 percent of their food healthful and the other 10 percent sweets and treats. This helps them learn to self-moderate.

8. Encourage exercise because it keeps their metabolism firing, and supports sleep and healthy muscle growth.

9. Prioritize the family dinner as it is proven to help children develop better eating habits and closer relationships.

If you child is going through a growth spurt, it means he or she will be launching from your kitchen and your care soon. Kids will need to know how to feed themselves without your rules, home-cooked meals and healthy stocked pantry. Feed them well during the growing period so when they are gone, they know how to do it themselves.

More from Lifestyle:

Collagen supplements show early promise for skin and joints, but don't stock up yet

Tool kits can help you start the journey to wellness

Workout conundrum: Is that good pain or bad pain?

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Perspective | Why it's so important to feed kids well during growth spurts

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Growing, growing, gone . . . That's what it feels like in my house. Every time I turn around I find a boy hanging on the refrigerator door looking for more food or a boy who can't fit his feet into the cleats I just bought him.

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We all love the chubby chunky babies and think awwee when we see them, but are they at risk for their cuteness? There are many factors to being obese that are other than foods, such as genetics or metabolism. But most factors can be changed. Such as diet and lifestyle. Keeping children active and eating more fruits and veggies than sweets and sodas helps to fight the obesity battle.

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As you age it's important to keep an active lifestyle and learn how to change your diet to fit your age. With increasing age there should be more dark green and orange veggies in your diet such as broccoli and carrots. Having a good amount of Vitamin D in your diet is important to have healthy bones. As always its important to have physical activity in your daily life.

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Eating a variety of foods from all food groups can help supply the nutrients a person needs as they age. A healthy eating plan emphasizes fruit, vegetables, whole grains and low-fat or fat-free dairy; includes lean meat, poultry, fish, beans, eggs and nuts; and is low in saturated fats, trans fats, salt (sodium) and added sugars.

Eating right doesn't have to be complicated. Start with these recommendations from the Dietary Guidelines for Americans:

Eat fruits and vegetables. They can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens or broccoli, and orange vegetables such as carrots and sweet potatoes.

Vary protein choices with more fish, beans and peas.

Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day.

Have three servings of low-fat or fat-free dairy (milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy.

Make the fats you eat healthy ones (polyunsaturated and monounsaturated fats). Switch from solid fats to oils when preparing food.

Add Physical Activity

Balancing physical activity and a healthful diet is the best recipe for health and fitness. Set a goal to be physically active at least 30 minutes every day - this even can be broken into three 10-minute sessions throughout the day.

For someone who is currently inactive, it's a good idea to start with a few minutes of activity, such as walking, and gradually increase this time as they become stronger. And always check with a health-care provider before beginning a new physical activity program.

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Eating a variety of foods from all food groups can help supply the nutrients a person needs as they age. A healthy eating plan emphasizes fruit, vegetables, whole grains and low-fat or fat-free dairy; includes lean meat, poultry, fish, beans, eggs and nuts; and is low in saturated fats, trans fats, salt (sodium) and added sugars.

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Exercise is an all natural treatment for depression.

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Exercise is an all natural treatment for depression.

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I personally, am not a fan of taking pills to treat ailments unless I absolutely have to.  Before I take cold medicine or go to the doctor, I try natural remedies, such as vitamins and tea with honey and lemon.  Obviously for someone that is severely depressed, medication is absolutely necessary, regular exercise can also aid in the treatment of depression.
https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression

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I have a big age gap between my kids.  My oldest two are in college and high school, and the youngest just started preschool.  The older two used to be just as active as my preschooler is now, and I will forever regret not establishing tighter boundaries, earlier, on video games.  This article gives some additional suggestions in making sure physical activity is a daily part of children's lives.
https://www.eatright.org/fitness/exercise/family-activities/easy-ways-to-encourage-your-kids-to-get-active

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My husband is a diabetic who struggles with maintaining his blood sugar.  Stubbornness aside, his insulin resistance varies dramatically between the summer and winter months.  He runs his own landscape company, and therefore is extremely active March through October and not so much November through February.
https://www.health.harvard.edu/healthbeat/exercise-is-good-for-diabetes

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WebMd compiled a short list of some of the most effective exercise moves that professionals use as a starting point for a workout regimen.  Their examples utilize a variety of muscles and have numerous benefits.  One thing that they reiterated in the strength moves that are suggested, is form.  Form is crucial.  Bad form will actually do more harm than good.
https://www.webmd.com/fitness-exercise/features/7-most-effective-exercises#5

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According to the National Council on Aging, “Approximately 80% of older adults have at least one chronic disease and 77% have at least two.”  The four main diseases seen in the aging population are heart disease, cancer, stroke, and diabetes.  These four diseases cause 2/3 of all deaths.  It is very clear how people are getting sick and dying, yet our culture has not made it a priority to prevent these expensive diseases.

“Facts About Healthy Aging.” NCOA, 12 June 2018, https://www.ncoa.org/news/resources-for-reporters/get-the-facts/healthy-aging-facts/.

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Some diseases are very common in older populations.  Prevention of these diseases is not talked about with younger populations, although it is possible through nutrition and lifestyle habits.  Diseases effecting the elderly include hearing loss, cataracts and refractive errors, back and neck pain and osteoarthritis, chronic obstructive pulmonary diseases, diabetes, depression, and dementia.  These geriatric syndromes are a combination of a lifetime of choices and influence.  With a decrease in multi-generational homes, it is not surprising that the younger population is not aware of the conditions they may face in old age and how they can prevent them.

“Ageing and Health.” World Health Organization, World Health Organization, 5 Feb. 2018, https://www.who.int/news-room/fact-sheets/detail/ageing-and-health.

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A dietician has more regulations and licensing than a nutritionist.  Dieticians earn a bachelor’s degree, complete an internship, then go to work as a registered dietician, RD.  Nutritionist is not a protected title, like doctor or dietician.  Anyone can call themselves a nutritionist.  A certified nutrition specialist typically goes through school and a certificate examination process.  Doctors will often complete this certificate as well. A nutritionist can recommend eating plans, but does not diagnose or treat disease.

“What Is The Difference Between A Nutritionist And A Dietitian?” Nutrition Science Degree, https://nutritionsciencedegree.org/what-is-the-difference-between-a-nutritionist-and-a-dietician/.

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The long term affect of eating disorders include damage to the heart muscle, digestive issues, brain damage, increased risk of diabetes, hormonal issues, kidney damage and infection. Digestive disorders can be particularly bad if laxatives are being abused.  The body stop working correctly.  Those suffering from an eating disorder have a six times higher risk of death from systemic injury or suicide.

“Health Consequences.” National Eating Disorders Association, 22 Feb. 2018, https://www.nationaleatingdisorders.org/health-consequences.

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If you are like me, you probably hate taking a bunch of medicine. I thought this was in interesting article on how to improve digestion naturally.

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The 11 Best Ways to Improve Your Digestion Naturally

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Poor digestion can cause major disruptions to your life. Here are 11 diet and lifestyle changes that can improve your digestion naturally.

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We all have to grow older. That is something that is going to happen no matter how we feel about it. There is something that we can do the help slow down the process. Here are so tips to take into consideration.

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If you're in your 20s or 30s, it's prime time to prevent the signs of aging.

"What you do for your skin or against your skin will have ramifications as you age," dermatologist Heidi Waldorf, MD, says.

Two of the best things you can do for your skin are not to tan or smoke. Don't count on quitting either habit later; that won't protect your skin from what's happening now. "Unfortunately, younger women are still smoking," dermatologist Doris Day, MD, says. "It's one of the worst things -- after sun -- you can do to your skin."

Signs of aging may still be subtle in your thirties, Day says. "But it's a nice time to start to address it because a little bit goes a long way."

10 Anti-Aging Tips

Keep your skin looking youthful every decade with these tips from top dermatologists.

1. Wear sunscreen every day. Rain or shine, in every season, wearing sunscreen should be an automatic part of your daily routine, like brushing your teeth.

The American Academy of Dermatology recommends wearing a sunscreen that has an SPF of at least 30 and says "broad-spectrum" on the label. That means it protects against the sun's UVA and UVB rays. The sunscreen should also offer some water resistance. The UVA rays cause the sun's aging effects, Waldorf says. To get UVA protection, check the ingredients list for avobenzone, mexoryl, zinc oxide, or titanium dioxide.

Reapply the sunscreen as directed on the label. Most people don't put on enough, so be liberal when you apply it, and reapply it every one to three hours, depending on the amount of sweating, swimming, or direct sun exposure you get. "Nothing is going to work if you don't put on enough and use it often enough," Waldorf says. Don't forget your neck, hands, and arms.

2. Avoid tanning, both indoors and outdoors.

Tanning is one of the biggest skin mistakes that younger women make, Waldorf says. "Damaging your skin with ultraviolet radiation will make it look worse." And too much sun, she says, can also cause skin discoloration and damage to elastin and collagen.

Continued

If you want a tanned look, Day recommends you use sunless tanners. They come in sprays, gels, creams, lotions, and wipes. Just remember, they don't protect you against sunburn, Day says. "You still need to wear sunscreen every day, all year round."

3. Wear sunglasses.

They will you protect your eyes from the sun and also the delicate skin surrounding them. Plus, you won't be creating more wrinkles by squinting all the time.

4. Wear hats, visors, and sun-protective clothing.

Wear them along with sunscreen. Hats with a broad brim are a good choice, Day says. You could even rock a parasol to keep sun off your skin.

If you're outdoors a lot, you might consider buying sun protection clothing. They look the same as regular clothes, but, Day says, they have been treated to provide at least SPF 30 protection against UVB and UVA all day. "Not only is the practice good for your health, but it's a very smart anti-aging move," she says.

5. Don't smoke.

Smoking is bad news for every part of you. In your skin, it speeds up the breakdown of collagen and constricts blood vessels that carry oxygen and nutrients to your skin. Smokers are more likely to wrinkle early. In time, their nails and fingertips will turn yellow.

Day, a former smoker herself, strongly urges smokers to quit. The prospect of wrinkles could be the last bit of motivation you need. You may need to try several times to quit for good, but it's more than worth it.

6. Avoid too much alcohol.

Having a drink with a friend or savoring a glass of wine with dinner is fine, Day says. But drinking too much alcohol dehydrates your skin and dilates your blood vessels. If you drink too much, you could develop broken blood vessels and rosacea, a skin disorder marked by redness and tiny pimples.

7. Avoid yo-yo dieting, and get help for eating disorders.

Eating disorders, such as anorexia and bulimia, stress and damage your whole body, including your skin, hair, and nails. These are serious -- even life-threatening -- disorders, so seek professional help for them immediately.

Continued

Many women in their twenties and thirties also go through periods of "yo-yo" dieting, without having an eating disorder. Day says that repeatedly gaining and losing weight can stretch the skin and make it sag.

"At a certain point," Waldorf says, "your skin does not bounce back when your weight changes."

That's all the more reason to work on reaching, and keeping, a healthy weight.

8. Use retinoids or retinols.

Retinoids are prescription face medications, such as Retin-A, Renova, and Tazorac, that can help skin look younger. Retinols are a weaker form sold without a prescription.

If you're pregnant or are planning to get pregnant, ask your doctor about whether they're safe to use.

Women who aren't planning to become pregnant can start using retinoids at any age, even their early twenties, Waldorf says. Day recommends that women begin using a retinol (an over-the-counter, weaker form of a retinoid called tretinoin) in their twenties as an anti-aging strategy.

If you don't have a lot of sun damage by your twenties or thirties, you can wait. Waldorf didn't have much sun damage from her earlier years, so she held off on retinoids until her forties. "How necessary it is and how much difference a retinoid is going to make will depend on your baseline skin," she says.

9. Consider antioxidants and peptides.

For women in their twenties, the most basic skin care routine is washing with a gentle cleanser and using a moisturizer at night, with a retinoid if needed, Waldorf says.

Day also likes serums that contain peptides and antioxidants --such as grape seed extract, resveratrol, green tea, and vitamins A, C, and E.

If you use skin products with antioxidants, Waldorf recommends applying them in the morning before using a sunscreen moisturizer. Both products may work in tandem to protect skin from damage.

10. Consider treatments for youthful skin damage.

If you have a lot of sun damage or acne scars, microdermabrasion, light peels, or laser treatments may help. These procedures can improve skin more than facials can, Waldorf says.

Also, if you have acne, don't pick at it. Scars will look like wrinkles as you age.

Sources

SOURCES:

Doris Day, MD, dermatologist, New York City; clinical assistant professor of dermatology, New York University Medical Center.

"Forget the Facelift: Turning Back the Clock with a Revolutionary Program for Ageless Skin," Doris Day, Penguin Group, 2005.

Heidi Waldorf, MD, dermatologist; associate clinical professor of dermatology, Mount Sinai School of Medicine; director of laser and cosmetic dermatology; Mount Sinai Medical Center.

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If you're in your 20s or 30s, it's prime time to prevent the signs of aging. "What you do for your skin or against your skin will have ramifications as you age," dermatologist Heidi Waldorf, MD, says. Two of the best things you can do for your skin are not to tan or smoke.

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We all need to exercise regardless of our health conditions. It will help increase mobility, chronic illness, and increase our well being. Here are some thoughts about physical activity from the CDC.

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Physical Activity is one of the best things people can do to improve their health. It is vital for healthy aging and can reduce the burden of chronic diseases and prevent early death.

Active people generally live longer and are at less risk for serious health problems like heart disease, type 2 diabetes, obesity, and some cancers. For people with chronic diseases, physical activity can help manage these conditions and complications. For more information on why physical activity matters, what CDC is doing to educate the public about the benefits of physical activity, and how CDC's work is making a difference, explore the options below.

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Physical Activity is one of the best things people can do to improve their health. It is vital for healthy aging and can reduce the burden of chronic diseases and prevent early death. Active people generally live longer and are at less risk for serious health problems like heart disease, type 2 diabetes, obesity, and some cancers.

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Good health comes from exercise and eating a balance diet. Everything needs to be done in moderation because too much of anything can be bad for you including the Keto diet. Here is an article discussing this issue.

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August 30, 2019 by Eric Lindberg, University of Southern California

Because fatty liver rarely causes pain or symptoms at first, many people don't know they have the disease until it has progressed to a more serious stage. Credit: iStock

If you're looking to shed a few pounds, you might be tempted to try out popular new approaches like the keto diet or fasting.

But you might be unwittingly worsening a problem you don't even know you have: a fatty liver.

Doctors are worried about an increasingly common condition called nonalcoholic fatty liver disease, or NAFLD, in which extra fat builds up in the liver. It may lead to serious consequences like cirrhosis and liver cancer-just like liver problems caused by drinking too much alcohol.

"In clinic, I used to see mostly hepatitis C patients. Now most of the patients I see have fatty liver disease," said Hugo Rosen, a liver disease specialist and chair of medicine at the Keck School of Medicine of USC. "It's a problem that closely tracks with the emergence of obesity and diabetes throughout the world."

A quarter of the global population is estimated to have NAFLD-which doctors pronounce as "nah-fold" or "naffle-dee." Rosen said that figure may be even higher in the United States. The liver disease affects about 35 percent of Americans.

"It's a really important issue to be aware of," he said. "Patients with NAFLD have at least a twofold risk of dying of a coronary event or having a stroke."

Scientists also believe the condition is linked to increased risk of liver cancer even in the absence of clear-cut cirrhosis, Rosen said. He has seen preliminary results from a Mayo Clinic study that suggest NAFLD can increase susceptibility to other forms of cancer as well.
Diet-linked liver disease often goes unnoticed until damage is done
Many people don't know they have a fatty liver, leading to its reputation as a "silent killer." It usually causes no pain or other symptoms. It's often not until the disease has progressed to a more serious stage, like nonalcoholic steatohepatitis (NASH) or cirrhosis (serious scarring of the liver), that patients and doctors are alerted to the problem.

In NASH, the liver becomes inflamed and damaged, which can cause scarring and higher risk of cancer or liver failure. Rosen said patients worried about NALFD or NASH should request liver blood tests and imaging tests like an MRI or ultrasound. Concerning results could indicate the need for referral to a liver specialist and a liver biopsy.

Vitamin E and the diabetes drug pioglitazone have helped some patients, but results are inconsistent, he said. The FDA has approved no drugs for the disease yet. Rosen said losing weight is the main strategy to combat the problem, because it helps reduce fat and inflammation in the liver.

That's why poor eating habits and fad diets that boost fat intake are particularly worrisome, he said. The keto diet, which emphasizes eating lots of fats and restricting carbohydrates, can lead to NAFLD, according to research done in mouse models.

Keto is attractive to many people because "you can eat a lot of tasty stuff-butter, red meat, cheese," he said. "But you're basically consuming 80 percent of your caloric intake from fat. It certainly makes sense why in rodents, we're seeing that this causes NAFLD."
USC liver specialist recommends well-balanced diet, no fast food
Don't overdo it on fats, Rosen recommends, especially from processed foods. Fructose and other sugars are a major concern as well, especially in sodas, candy, sugary cereals, sweetened juices and fast food. Those kinds of refined foods can increase cholesterol and cause inflammation in the liver.

Instead, he suggests eating a well-balanced diet that features high-fiber foods, vegetables, fruits, fish, lean meats, nuts, eggs, seeds and unrefined oils. It's a menu familiar to those following other popular diet trends: the paleo and Mediterranean diets.

"Some data have shown that a paleo diet has a significant and persistent effect on lowering liver fat compared to a low-fat diet, simply because a low-fat diet isn't palatable to a lot of people," he said.

That's one problem with fad diets, Rosen said-they can be difficult to stick with, especially if they cut out tasty items entirely. Fasting is another approach that can have dramatic weight-loss effects but is hard to maintain.

"Rapid weight loss is not recommended because it's rarely sustainable," he said. "I would favor a gradual weight loss of 5 percent to 10 percent."
Exercise and reduced alcohol consumption also encouraged
Beyond consulting with a doctor or nutritionist about their dietary habits, Rosen said people with NAFLD or NASH should consider moderate exercise to avoid a condition called sarcopenia, or low muscle mass and strength. When combined with obesity, sarcopenia can further increase the risk of liver inflammation.

Another concern is alcohol. Although by definition, NAFLD is unrelated to alcohol use, people with poor liver health should be careful about how much they drink.

Rosen said even moderate alcohol consumption (10 to 20 grams for women and 10 to 30 grams for men per day) can cause issues, citing a recent study that followed 60,000 Koreans with NAFLD. A typical drink has 10 to 14 grams of alcohol.

"It turns out that if a patient has NAFLD and they drink this moderate amount, they have a much higher rate of developing worsening fibrosis over time," Rosen said.
USC researchers among those seeking new treatments for NAFLD
Rosen described new treatment approaches and drugs for NAFLD and NASH as "one of the greatest unmet needs in medicine." The good news is many drugs are in the development pipeline, he said, including several ongoing clinical trials at USC.

"When I see a patient, I always print up the contact info for the study coordinator in their discharge paperwork, just in case they are interested," he said. "I would strongly urge people who have this disease to come to academic medical centers like USC, because we have access to all these trials."

He also called on health providers to learn more about liver issues like NAFLD. Doctors who see patients who are overweight or obese should consider recommending a screening ultrasound or other methods to determine fat levels in the liver.

"There definitely needs to be enhanced education of primary care providers to think of NAFLD and how frequently it occurs," Rosen said. "You're talking about one out of every three patients you see in clinic."

Provided by University of Southern California

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Keto diet and others could contribute to nonalcoholic fatty liver disease

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August 30, 2019 by Eric Lindberg, University of Southern California If you're looking to shed a few pounds, you might be tempted to try out popular new approaches like the keto diet or fasting. But you might be unwittingly worsening a problem you don't even know you have: a fatty liver.

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Making your own baby food can be highly beneficial in more ways than one. Pre-jarred baby foods are convenient because they come in measured serving sizes and can be ready to eat in the time it takes to unscrew a lid. Self-made baby food takes planning and can be time-consuming but has many benefits. One of the largest benefits is cost savings. A secondary benefit is that it is highly likely that it will be more nutritious because part of the process of jarring the food requires high-heat which can sap the nutrients out of the food. Some manufactures also add water and thickeners, in some cases the main ingredient can be water. It also allows piece of mind when an individual can honestly say what they are feeding their baby.

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Your little one is ready for solids. This is one of the most exciting milestones of your baby's first year. Do want to give her the best kind of baby food? Prepare her meals at home using fresh ingredients. Here are 7 Powerful Reasons For Making Your Own Baby Food.
Make Your Own Baby Food

Commercial baby food is not the best for any baby. Research has confirmed over and over that commercial baby food contains hardly any nutrients. Thus, babies fed solely on store-bought jars and formula are being deprived of nutrients crucial for growth, development and protection against illness.

Why is there such a big difference? Commercial baby food is cooked at very high temperatures for a long period of time, a process called sterilization. The food is basically cooked to death! This is why jars and pouches can last for several months on your pantry. The cooking process kills most vitamins and nutrients. It also kills taste, color, and aroma.

Homemade Baby Food Contains More Nutrients And Tastes Better

To retain most of the nutritional value, your homemade baby food must be lightly steamed and not boiled. It is also important to know that most ripe fruits can be pureed without cooking, leaving all of the precious nutrients intact. An avocado for example doesn't need to be cooked, contains lots of nutrition, and it is the perfect food for babies due to its creamy texture.

I fed my first child lots of commercial baby food, cereals, and baby snacks. We started switching to real food when I started learning about nutrition and what an important role it plays in everyone's health. My son's first food was rice cereal. Yes, I know! Mom didn't know any better. Learn more about my story and how important real food is for us, please see My Story-Esophageal Atresia.

Now, five years later, and after extensive "concerned mommy" research, I know better. This is why I made a list of 7 Powerful Reasons For Making Your Own Baby Food. We are skipping the cereal this time. As first foods for my daughter we tried avocado, banana, squash, and peas. My baby is loving them all! All you need is a good baby Food Maker

(one that steams food to retain most of the nutrients) and some Storage Containers

.

If you are interested in a very easy recipe and great first food for baby please see my post Homemade Applesauce With Cinnamon. It is the perfect example of how easy to make and how tasty homemade baby food can be.

7 Powerful Reasons For Making Your Own Baby Food

Making your own baby food is easy and it doesn't take more than 10-15 minutes. You can also freeze your baby food and reheat later. There is nothing better than feeding your baby real, non-processed wholesome foods. A great start for a life of healthy eating habits your baby will thank you in the future.

1.- More nutrition

Homemade baby food is way more nutritious than commercial baby food jars. Remember, baby food manufacturers have one priority when making baby food: profits. To cut costs they add water and thickening agents/starches. Have you seen the ingredients on baby food jars? Check them out! You will be surprised to see water as the main ingredient. Find more about reading food labels with my 7 Ways To Avoid Processed Foods post.

2.- Tastes better

We are not even going to discuss how tasteless commercial baby food is. Homemade baby food on the other hand is so tasty. I try my baby's food all the time and I am happy because it tastes great! You can even enhance the taste by adding some spices and herbs. I make my daughter's food using ingredients like a pinch of Himalayan sea salt, ghee, olive oil, rosemary, or cinnamon. Know which spices and herbs are safe for babies and be creative! You can really enhance the flavor of your baby's meals.

3.- Teaches healthy eating habits

By making homemade baby food, your baby will learn to love non-processed foods from the start. Baby should taste, see, and smell the natural taste of real and fresh food. It is ok to make a mess, your baby is discovering something new and exciting. Commercial baby food can't give you that. Your baby's palette is being set up for fresh flavors the more you prepare her meals. This is to me the most important out of the 7 Powerful Reasons For Making Your Own Baby Food. Set your baby's preference to appreciate and love real food.

4.- Variety of textures and consistency

Have you noticed that all commercial baby food jars have the same consistency and texture? A jar of sweet potato puree will always taste the same. However, if you make your own sweet potato puree you could play with the texture by making it thicker or adding spices. By making your own, you can try blending the vegetables and fruits really well at the beginning and then make purees thicker, using less water or breast milk. This variation gives babies an important lesson in the tastes of food; small variations are acceptable. Your homemade food can be kept in containers

in the refrigerator or freezer for later.

5.- Easier transition to table foods

Makes complete sense. Baby will be used to the taste of homemade food using fresh ingredients and the transition to table foods will be a breeze. Store-bough baby food doesn't have much taste and there is very little variety for your baby to explore flavors. When choosing homemade baby food the possibilities are endless. By exposing your baby at an early age to all those different flavors, you increase the chances that your baby is going to be a better eater. Your baby will not eat the same foods over and over so her taste buds will become more flexible. You will be teaching your baby to be an adventurous eater. Want to learn more? Please see my post 5 Tips For Raising Healthy Non-Picky Eaters.

6.- Better quality ingredients

Choose organic ingredients and know exactly what goes into your baby's meals. Select your produce and avoid dangerous pesticides and GMOs. You know also it will be free of additives and fillers that a baby simply does not need. Pure goodness, handpicked with love and care. A perfect example is my Homemade Applesauce With Cinnamon recipe.

7.- Good for the environment

Disposable packaging isn't as earth-friendly as reusable dishes. You can purchase good quality Containers

that can last for a long time. And don't forget also you will be saving money by making your own baby food. Get more nutrients for you dollar, and your baby gets more nutrients for his growing body when you make homemade baby food.

Making you own baby food is not that complicated if you have the right tools. It is actually pretty convenient and the benefits you will be giving your baby make it all worth it. I hope you enjoyed this 7 Powerful Reasons For Making Your Own Baby Food post and get inspired to make food for your baby.

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7 Powerful Reasons For Making Your Own Baby Food

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Your little one is ready for solids. This is one of the most exciting milestones of your baby's first year. Do want to give her the best kind of baby food? Prepare her meals at home using fresh ingredients. Here are 7 Powerful Reasons For Making Your Own Baby Food.

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Seeing a nutritionist may seem like something that is only useful to celebrities or individuals with food allergies but it has benefits far beyond these scopes. Seeing a nutritionist is an excellent recourse to utilize when an individual has a food alergy because the nutritionist will help build a diet that works around the alergys. Additional reasons for seeing a nutritionist are to help with losing weight, digestive issues, fertility issues, meal planning, and to improve athletic performance. It's also a great idea if your family has a history of heart disease or cancer.

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Hello everyone! I'm thrilled to join the NaturoMedica team as your nutritionist. I want to take this opportunity to tell you about my role at NaturoMedica and how I can serve those of you who trust the NaturoMedica team with your healthcare.

Thankfully, in the 21st century, we are no longer passive observers of our healthcare. Gone are the days of "take two pills and call me in the morning". We are now co-pilots in our quest for optimal health. We are engaged, informed and empowered. We utilize every tool at our disposal to find healing. I see nutrition as being one of those tools.

I've dedicated my life to finding joy in feeding people and helping them understand how food affects them and enables them to function at the top of their game. My goal is to help you find a healthy and effective strategy to utilize food to heal and nourish your body.

I can assist your doctor in carrying out the plan they developed for you. To do that, we discuss your lifestyle, eating habits and will use this information to put together and ideal meal plan for you. This will include strategies for preparing food for your family and dealing with special events like socializing and traveling.

People often ask me if they should seek out advice from a nutritionist. For most of you, the answer is a resounding yes! Here are my top 10 reasons that you should see a nutritionist.

1. Food allergy testing followed by an elimination diet:

Food allergy/sensitivity testing is a great tool to help you identify the foods that may be causing inflammation or symptoms of disease. Oftentimes when people see their test results their heart sinks because a lot of their favorite foods are on the list.

I can help you make sense of the results of your food sensitivity testing and help you identify foods that trigger inflammatory reactions. Following an elimination diet my guidance can help you make dietary changes in a simple way.

2. Digestive Issues:

Diarrhea, constipation, irregular bowel movements, heartburn and acid reflux are common symptoms of digestive disturbance and are often diagnosed as irritable bowel syndrome (IBS). Perhaps you have been living with some of these symptoms thinking that this is just the way your body digests food normally.

I can help you better understand your digestive process and improve your well- being by helping you identify the root cause of your discomfort. I can help you come up with a well-balanced meal plan that includes the foods that your body can tolerate.

3. Weight Management:

Have you struggled with your weight for a long time? Perhaps you have tried many diets and ended up frustrated because the weight comes back. I can help! Weight management is more than calories in and calories out. Together with your doctor, I can help you get to the bottom of your weight issues, as they relate to your family history, hormone levels, lifestyle and genetic factors.

I can develop an individualized meal plan and lifestyle program for you. The goal is to help you achieve your weight management goals in a safe, gradual, and manageable way.

4. Abnormal Lab Values:

As a nutritionist, I am trained to help you assess your dietary intake as it relates to the effects of food on your body. Abnormal blood tests like glucose, iron, cholesterol or thyroid function, may show you how the body is reacting to what you are eating or to your lifestyle choices.

By carefully looking at your food and lifestyle, I can make suggestions on how to get your labs back to a normal range. This, in turn, will decrease your risk of developing chronic conditions such as cardiovascular disease, diabetes or autoimmune conditions.

5. Mood Disorders:

Studies in the last few years have confirmed what we already suspected: There is a clear connection between the body and the mind. When we are living in the "fight or flight" mode we secrete more adrenaline and cortisol. We also know that exercise helps us get to a peaceful state by burning off the stress hormones. We also recognize the beneficial effect of a restful night's sleep on the body and the positive calming effect of love and support. Just like sleep, exercise and connection can help us feel calmer. Good nutrition is a key tool in the armamentarium your doctor uses to restore you health.

If you are experiencing a mood disorder like depression, anxiety, ADHD, autism or other mental health conditions, a carefully thought out food plan can make a huge difference.

6. Fertility Issues or Planning a Pregnancy:

Meeting with a nutritionist can be helpful to optimize your health throughout conception, pregnancy and birth. I can provide guidance with nourishing meal plans that will enhance your health and the health of your child. This is an excellent time to ensure you and your child have all the necessary nutrients for optimal growth and development.

7. Eating Disorders and "Picky Eaters":

After a diagnosis of an eating disorder, it is easy to feel overwhelmed and unable to cope. At this difficult time, it is crucial to meet with a professional who can walk with you hand in hand as you recover and help restore your health. An eating disorder can have many faces, such as bulimia or anorexia nervosa or "disordered eating" where a person chooses to eat only certain foods with specific colors or textures. For example, this can be seen in children who have difficulties with new tastes and textures and are described by parents as "picky eaters."

I can assist you as you navigate this road, by providing you with ideas on how to deal with the transition back to a regular whole foods diet. I can also help you feel empowered to develop a healthy relationship with food.

8. Meal Planning:

I can be a key player on your team if you are looking to improve your diet and learn how to apply the principles of an eating plan, such as Paleo, Mediterranean, Ketogenic, GAPS, FODMAP, vegan, Wahl's Protocol or any other special diet. The internet is full of advice, but it is difficult to discern what is a fad diet vs following a diet based on scientific principles. I can help you walk this road and provide you with sound nutrition information.

9. Athletic Performance:

Athletes who need a competitive edge or would like to boost their performance should focus on nutrition intake. The amount of energy, macro and micro nutrients as well as meal timing can make a big difference in performance. Allow me to analyze your food intake and provide you with an eating program tailored to your athletic and lifestyle needs.

10. Desire to Improve Current Eating Habits:

Every special diet has an impact on your health. Switching from a regular diet to a vegan diet doesn't necessarily mean you will be healthier. A vegan diet may be healthier than the Standard American Diet (SAD), but only if planned according to your nutritional needs. Otherwise it may lack key nutrients that could lead to nutritional deficiencies. I can help you navigate the challenges associated with special diets when you eat out, travel and socialize.

No matter what your nutritional needs or health goals are, as your nutritionist I can help you create a meal plan that will work for you. The power of a healthy diet can be life changing.

I look forward to meeting you and walking alongside you on your journey to complete health. One thing I can tell you is that when you find the perfect nourishment for your body, you will feel so alive and so clear that nothing will taste as good as how you feel. My philosophy is that food is medicine and it can help you live your life to the fullest. I want to help you explore and learn different ways to utilize food in your health journey. Together we will find the best food that would do the most good for your body and your health condition.

Mention that you read this blog and you will receive your first one hour nutrition visit with me for $69. This is an excellent way to find out if you can benefit from seeing a nutritionist.

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Hello everyone! I'm thrilled to join the NaturoMedica team as your nutritionist. I want to take this opportunity to tell you about my role at NaturoMedica and how I can serve those of you who trust the NaturoMedica team with your healthcare. Thankfully, in the 21st century, we are no longer passive observers of our healthcare.

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Branched-chain amino acids contain three of the nine essential amino acids that our body is unable to produce. There have been studies done that have shown a significant increase in muscle growth by those working out and supplementing with BCAA's. It has also been proven to reduce muscle soreness post-workout so that an individual can feel confident working out sooner. BCAA's have also been shown to have the potential to reduce the chance of getting liver cancer is certain situations.

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Encouraging healthy eating habits in children at a young age can help set them up for successful eating habits throughout life. There are a few good tips that can help with encouraging these choices. Eating as a family at certain times throughout the day will help discourage snacking throughout the day, this establishes the habit of eating when hungry instead of eating to satiate an appetite. Another great way to encourage healthy food choices is to involve the child in the grocery shopping and preparing the meal. This can be especially impactful if everyone eating the meal compliments the child for their success which can make them proud of it and more likely to also enjoy it. A third way to ensure a child is not over-eating is to ask the child to eat slowly or take a break for 15 minutes or so during a meal to make sure they are not over-eating.

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By teaching your children healthy eating habits, and modeling these behaviors in yourself, you can help your children maintain a healthy weight and normal growth. Also, the eating habits your children pick up when they are young will help them maintain a healthy lifestyle when they are adults.

Your child's health care provider can evaluate your child's weight and growth and let you know if your child needs to lose or gain weight or if any dietary changes need to be made.

Some of the most important aspects of healthy eating are portion control and cutting down on how much fat and sugar your child eats or drinks. Simple ways to reduce fat intake in your child's diet and promote a healthy weight include serving:

Low-fat or nonfat dairy products

Poultry without skin

Lean cuts of meats

Whole grain breads and cereals

Healthy snacks such as fruit and veggies

Also, reduce the amount of sugar sweetened drinks and salt in your child's diet.

If you are unsure about how to select and prepare a variety of foods for your family, consult a registered dietitian for nutrition counseling.

It is important that you do not place your overweight child(ren) on a restrictive diet. Children should never be placed on a restrictive diet to lose weight unless a doctor supervises one for medical reasons.

Other approaches parents can take to develop healthy eating habits in their children include:

Guide your family's choices rather than dictate foods. Make a wide variety of healthful foods available in the house. This practice will help your children learn how to make healthy food choices. Leave the unhealthy choices like chips, soda, and juice at the grocery store. Serve water with meals.

Encourage your children to eat slowly. A child can detect hunger and fullness better when they eat slowly. Before offering a second helping or serving, ask your child to wait at least 15 minutes to see if they are truly still hungry. This will give the brain time to register fullness. Also, that second helping should be much smaller than the first.

Eat meals together as a family as often as possible. Try to make mealtimes pleasant with conversation and sharing, not a time for scolding or arguing. If mealtimes are unpleasant, children may try to eat faster to leave the table as soon as possible. They then may learn to associate eating with stress.

Involve your children in food shopping and preparing meals. These activities will give you hints about your children's food preferences, an opportunity to teach your children about nutrition, and provide your kids with a feeling of accomplishment. In addition, children may be more willing to eat or try foods that they help prepare.

Plan for snacks. Continuous snacking may lead to overeating, but snacks that are planned at specific times during the day can be part of a nutritious diet, without spoiling a child's appetite at meal times. You should make snacks as nutritious as possible, without depriving your children of occasional chips or cookies, especially at parties or other social events.

Discourage eating meals or snacks while watching TV. Try to eat only in designated areas of your home, such as the dining room or kitchen. Eating in front of the TV may make it difficult to pay attention to feelings of fullness, and may lead to overeating.

Encourage your children to drink more water. Over consumption of sweetened drinks and sodas has been linked to increased rates of obesity in children.

Try not to use food to punish or reward your children. Withholding food as a punishment may lead children to worry that they will not get enough food. For example, sending children to bed without any dinner may cause them to worry that they will go hungry. As a result, children may try to eat whenever they get a chance. Similarly, when foods, such as sweets, are used as a reward, children may assume that these foods are better or more valuable than other foods. For example, telling children that they will get dessert if they eat all of their vegetables sends the wrong message about vegetables.

Make sure your children's meals outside the home are balanced. Find out more about their school lunch program, or pack their lunch to include a variety of foods. Also, select healthier items when dining at restaurants.

Pay attention to portion size and ingredients. Read food labels and limit foods with trans fat. Also, make sure you serve the appropriate portion as indicated on the label.

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By teaching your children healthy eating habits, and modeling these behaviors in yourself, you can help your children maintain a healthy weight and normal growth. Also, the eating habits your children pick up when they are young will help them maintain a healthy lifestyle when they are adults.

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What are ways to prevent food poisoning?

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What are ways to prevent food poisoning?

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There are several manufactures of many different food products.  How do we determine if food is healthy for our consumption once we get it home?  Washing your hands, work space and utensils is a great start.  Before you start working on preparing your meals, start with washing your hands thoroughly, make certain your working with clean utensils including a cutting board, and take the time to clean your work station.  The next step is separating your products.  Separate raw meats, poultry, seafood and eggs from ready to eat foods.  Use separate cutting boards if needed and keep your foods separated.  Cook foods to the right temperatures to kill bacteria.  Use a kitchen thermometer to measure your whole meats such as beef, veal, pork and lamb to reach an internal temperature of 145 degrees and let rest for three minutes before carving.   The internal temperature should be 160 degrees for all ground meats, 165 degrees for all ground poultry, 165 degrees for leftover and casseroles, 145 degrees for fresh raw ham, and 145 for finned fish.  Keeping your refrigerator below 40 degrees and knowing when to throw out food helps prevent bacteria from growing.  You should never thaw foods on the counter as it can multiple the growth of bacteria.  Use the microwave, the refrigerator or keep in ice to thaw your frozen foods.

In the end, make sure your washing your food thoroughly, prepping in a clean work area, using the right temps and thawing your food correctly.  These actions will help limit the potential of food poisoning.

https://www.cdc.gov/foodsafety/keep-food-safe.html#cook

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What are the top 5 food borne illnesses?

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What are the top 5 food borne illnesses?

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Roughly 48 million people a year are subject to food poisoning with 128,000 of those folks requiring hospitalization and 3,000 dying.  There are 250 different types of recognized foodborne illness related to food poisoning with the top five being Norovirus, Salmonella, Clostridium perfrigens, Campylobacter, Staphylococcus Aureus otherwise known as Staph.  Some of the common factors of the bacteria, parasites, and viruses are vomiting, nausea, stomach cramping, and diarrhea.  Pregnant women, young children, older adults and people with weak immune systems are susceptible to getting food poisoning.  Preventing food poisoning can be prevented by simply cleaning the foods thoroughly, storing them at the right temperatures, thawing food correctly, separate the work stations and utensils by food and cleaning the work stations.

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The answer is, no.  The BMI index is a mathematical equation the calculates your weight and height to determine your body mass index.  Once the number is calculated, your then categorized from very severely underweight to obese class III, very severely overweight.  As most are aware, muscle mass is heavier than fat.  In fact, muscle weighs 18% more than the same size fat comparator.  To assist in determining where the BMI index is off, think about a super star like LaBron James or Tom Brady.  Both of these individuals are tall and muscular and fall into the obese category of the BMI index.  The index was designed after a Caucasian male so other ethnicities can fall outside of the BMI index and still be considered healthy or unhealthy.  If you reach into the Asian ethnicity, there are several different classes that would find a hard time meeting the current BMI index.  Research from 2016 suggests that 54 million American people had a BMI index that would consider them as obese and unhealthy.  Those folks found that their cardio metabolic measures were actually perfect.  Twenty-one million people were also labeled normal on the BMI index and found to be unhealthy by their cardio metabolic measures.  The overall study suggests that even though your over weight, the added weight adds stress to your body with long term consequences.  Regardless of the BMI categorization, if you feel like your overweight and your BMI index indicates you’re outside the normal parameters, go to the doctor and have your cardio metabolic measurements taken.

https://www.scientificamerican.com/article/is-bmi-an-accurate-way-to-measure-body-fat/

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Finding the right diet plan can be difficult with all the options available across the world wide web.  We continue to perform research to find the good things about each diet plan and look for ways to make diets work with in our lifestyle.  The easiest diet plan and the food that’s involved with the quickest results seem to be the diets we go after.  In actuality, we hardly ever look at the nutritional needs the diet provides us.  We merely look for easy diets with quick results and minimal efforts.  If that wasn’t the case, we wouldn’t have a web and television full of diet options, phone apps, supplements, and exercise videos. After several years of trying several diets my personal favorite has been weight watchers.  It seems like we get to eat the foods you want but the end result is portion management with results.  I am currently using a myplate app to see if the information inputted into the app provides any results and overview of my daily intakes.  The biggest question is:  What diet is right?  What diet provides you the essential nutrients needed to support your body’s needs?  What diet help you eat healthy without over eating?  Is there such a plan?  I believe the myplate web site can provide that information but it’s simply difficult to log into a computer or phone and search and research recipes regardless of the diet plan.  In regards to what should we look at next, is there any good information to make finding the right diet plan right for you that is easy to enter and find information to help steer your diet in the right direction without being a simple calorie counter?

https://www.choosemyplate.gov/

https://www.myfitnesspal.com/

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There are many different reasons people exercise and the physical benefits are pretty well-known from increased strength to weight loss and everything in between. What about benefits mentally? Exercise has benefits for the mental health universally and at the individual level. It can help reduce the symptoms of ADHD or help someone suffering with self-esteem issues.

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The Mental Health Benefits of Exercise - HelpGuide.org

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From depression and anxiety to stress and ADHD, exercise is one of the most effective ways to improve your mental health. Learn how to get started.

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Physical activity and exercise can comes in a variety of different forms. Most of these are likely to fall under one of the following types of exercise: aerobic, strength, balance, or flexibility. Each of these areas is focused on a particular realm of physical activity. Aerobic is all about cardio and getting your heart rate going and flexibility is all about improving range of motion.

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When you think of exercise, you may imagine strenuous activities such as running or biking - the ones that make you breathe hard, turn flush and drip with sweat. But aerobic activity is only one type of exercise, and although it is critical for boosting fitness, there are actually three other types of exercise that are also important: strength training, balance training and flexibility training.

Each type of exercise is important in its own way, and doing all four types is the way to maximize your fitness and prevent injury, experts say.

"While aerobic exercise is very important, it's not as effective for overall health" when done alone compared with when people include all four types of exercise in their routine, said Dr. Edward Laskowski, co-director of the Mayo Clinic Sports Medicine Center in Rochester, Minnesota. "They all kind of go together" and complement each other, Laskowski said. [ How to Start an Exercise Routine and Stick to It]

For example, strength training makes muscles stronger, which, in turn, helps to support and protect joints - and this could help prevent injury during aerobic exercise. Meanwhile, balance exercises use muscle strength in a coordinated fashion to stabilize your movements, and can reduce the risk of injuries such as ankle sprains, Laskowski said.

In addition, you could be very fit aerobically, but "if you're not flexible, you're still going to pull something when you're training," said Kelly Drew, an exercise physiologist with the American College of Sports Medicine. Flexibility also helps you do strength training, because it improves your range of motion around your joints, ensuring you can perform lifts and other strength moves effectively, Drew said.

To dig up the most important information on these exercise types, Live Science spoke with experts and reviewed the latest scientific research. Below, we've linked to our detailed articles about the four types of exercise. Each article discusses the benefits of the particular exercise type, as well as how much you need to do and how to avoid injury during the activity. Finally, we'll provide ways to incorporate all four types of exercise into your workout regimen.

Aerobic exercises, such as running, swimming or dancing, are activities that work your cardiovascular system - they get your heart rate up and make you breathe harder. This type of exercise can reduce the risk of cardiovascular disease, type 2 diabetes and high blood pressure, and may even lower the risk of cancer. Full story: Here's what you need to know about aerobic exercise.

Strength exercises, such as weight lifting, push-ups and crunches, work your muscles by using resistance (like a dumbbell or your own body weight.) This type of exercise increases lean muscle mass, which is particularly important for weight loss, because lean muscle burns more calories than other types of tissue. Full story: Here's what you need to know about strength training.

Balance exercises improve your ability to control and stabilize your body's position. This type of exercise is particularly important for older adults, because balance gets worse with age.But balance exercises can be beneficial for everyone, including people who have gained or lost a lot of weight or those who become pregnant, which can throw off your center of gravity, Drew said. Full story: Here's what you need to know about balance exercises.

Flexibility exercises stretch your muscles and may improve your range of motion at your joints. They can improve your flexibility, and reduce your risk of injury during sports and other activities. Full story: Here's what you need to know about flexibility exercises.
Putting it all together
Ideally, you should include all four types of exercise in your workouts. But that doesn't mean you have to do four separate workouts, Drew said. You can combine some exercises together, like strength and balance training. For example, you could do bicep curls while standing on one leg. Some workouts, such as yoga, incorporate strength, flexibility and balance exercises.

A sample workout might include running or walking briskly for 30 minutes on a treadmill for aerobic exercise, then doing strength and balance exercises combined, and finishing by doing some static stretches, Drew said. "Your exercise program should include a bit of all four [types of exercise]," Drew said.

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The 4 Types of Exercise You Need to Be Healthy

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When you think of exercise, you may imagine strenuous activities such as running or biking - the ones that make you breathe hard, turn flush and drip with sweat. But aerobic activity is only one type of exercise, and although it is critical for boosting fitness, there are actually three other types of exercise that are also important: strength training, balance training and flexibility training.

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When you are young, you may think you can eat whatever and it not take a toll on your body. At least that is what some think even for the generations after them. No matter the age food, and nutrition overall, can be taxing on the body if not taken seriously. As a parent, I have wanted to be in the know about what food should be a go to and which should be a treat. This site provides a list of foods and times kids should eat them.

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Looking for an easy way to eat healthier? The U.S. National Heart, Lung, and Blood Institute (part of the National Institutes of Health) suggests we use Go, Slow, and Whoa as a way to think about food.

Think of the healthiest foods as "go" foods. These are foods like steamed or raw veggies and skim or low-fat milk that are good to eat almost anytime.

Foods that are OK to eat sometimes are "slow" foods. Foods like hamburgers or pancakes aren't off limits - but they shouldn't be eaten every day. At most, you'll want to eat these foods just a couple of times a week.

Some foods should make you stop, think, and say, "Whoa! Should I eat that?" These foods are the least healthy. They are the most likely to cause weight problems, especially if a person eats them all the time. "Whoa!" foods are once-in-a-while foods, like French fries or ice cream.

Go Foods

Eat these almost anytime:

Vegetables

Almost all fresh, frozen, and canned vegetables without added fat (such as butter) or sauces

Fruits

All fresh and frozen fruits

Canned fruits packed in juice

Breads and Cereals

Whole-grain breads, pitas, and tortillas

Whole-grain pasta, brown rice

Hot and cold unsweetened whole-grain breakfast cereals

Milk and Milk Products

Skim and 1% milk

Fat-free and low-fat yogurt

Part-skim, reduced-fat, and fat-free cheese

Low-fat and fat-free cottage cheese

Meats and Other Sources of Protein

Beef and pork that has the fat cut off before cooking

Extra-lean ground beef

Chicken and turkey without skin

Tuna canned in water

Fish and shellfish that's been baked, broiled, steamed, or grilled

Beans, split peas, and lentils

Tofu

Egg whites and substitutes

Sweets and Snacks

Sweets and snacks are never "go" foods. Even though some sweets and snacks are lower in fat and calories, people should limit the amount of sweets and snacks they eat so they don't take in more calories than their bodies need.

Spreads and Condiments

Ketchup

Mustard

Fat-free creamy salad dressing

Fat-free mayonnaise

Fat-free sour cream

Vinegar

Drinks

Water

Fat-free and 1% milk

Diet soda

Diet and unsweetened iced teas and lemonade

Slow Foods

Eat these sometimes:

Vegetables

All vegetables in added fat and sauces

Oven-baked fries

Avocados

Fruits

100% fruit juice

Fruits canned in light syrup

Dried fruits

Breads and Cereals

White bread and pasta that's not whole grain

Taco shells

French toast, waffles, and pancakes

Biscuits

Granola

Milk and Milk Products

Meats and Other Sources of Protein

Lean ground beef

Broiled hamburgers

Chicken and turkey with the skin

Tuna canned in oil

Ham

Low-fat hot dogs

Canadian bacon

Peanut butter

Nuts

Whole eggs cooked without added fat, such as boiled or poached

Sweets and Snacks

Ice milk bars

Frozen fruit-juice bars

Low-fat frozen yogurt

Low-fat ice cream

Fig bars

Ginger snaps

Baked chips

Low-fat microwave popcorn

Pretzels

Spreads and Condiments

Vegetable oil*

Olive oil*

Oil-based salad dressing*

Low-fat creamy salad dressing

Low-fat mayonnaise

Low-fat sour cream

Soft margarine

Drinks

Whoa Foods

Eat these once in a while:

Vegetables

Any vegetable fried in oil, such as French fries or hash browns

Fruits

Fruits canned in heavy syrup

Breads and Cereals

Doughnuts, muffins, croissants, and sweet rolls

Sweetened breakfast cereals

Crackers that have hydrogenated oils (trans fats)

Milk and Milk Products

Whole milk

Full-fat cheese

Cream cheese

Yogurt made from whole milk

Meats and Other Sources of Protein

Beef and pork that hasn't had the fat cut off before cooking

Fried hamburgers

Fried chicken

Bacon

Fried fish and shellfish

Chicken nuggets

Hot dogs

Lunch meats

Pepperoni

Sausage

Ribs

Whole eggs cooked with added fat, such as butter, fat, or oil

Sweets and Snacks

Cookies, cakes, and pies

Cheesecake

Ice cream

Chocolate candy

Chips

Buttered microwave popcorn

Spreads and Condiments

Butter

Stick margarine

Lard

Salt pork

Gravy

Regular creamy salad dressing

Mayonnaise

Tartar sauce

Sour cream

Cheese sauce

Cream cheese

Cream cheese dips

Drinks

Whole milk

Regular soda

Sweetened iced teas and lemonade

Fruit drinks with less than 100% fruit juice

Source: U.S. National Heart, Lung, and Blood Institute, National Institutes of Health

*Vegetable and olive oils that have no saturated or trans fats and can be eaten daily, but in limited portions to meet daily calorie needs.

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Go, Slow, and Whoa! A Kid's Guide to Eating Right

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Looking for an easy way to eat healthier? The U.S. National Heart, Lung, and Blood Institute (part of the National Institutes of Health) suggests we use Go, Slow, and Whoa as a way to think about food. Think of the healthiest foods as "go" foods.

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Even before we had our son, I was looking forward to experiencing his first experience with soft and solid foods. I wanted to make sure he got the proper nutrients like most parents do. It is important, especially early on, that parents take the initiative to introduce foods appropriately to best benefit their kids.

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Healthy Eating Starts with Parent Role Models

Try the print-friendly handout of this information.

Babies start imitating their parents almost immediately, smiling when they smile, making similar noises. Young children, too, mimic their parents, repeating what they say and imitating mannerisms.

Eating is no different, and the way parents talk about food, cook meals and eat are the most important influence of developing healthy eating habits on a child. Children watch and imitate adults and look to them to learn everything from saying please and thank-you to fitness and nutrition behavior.

Children can also pick up on their parents' attitudes about food. As role models, parents need to make sure they're demonstrating a healthy attitude toward food so their children do, too.

Teaching Healthy Habits at Mealtime

Research shows that family mealtimes have a big impact on how children eat as they grow into adulthood and start making food choices of their own. One study showed that children who eat meals with their parents tend to eat more fruit, vegetables and dairy products than children who don't share meals with their families ¹.

Eating meals as a family is key to raising high-achieving, healthy and well-adjusted children. Family meals have been shown to improve academic achievement and self-esteem. Eating together also leads to more interest in nutrition: Silva found that teenagers tended to eat more "fun" foods with their friends, but looked forward to eating a more healthful evening meal with their families. Another study from 2007 found that kids who ate with their families had healthier overall diets than those who did not. As a result, these kids also tended to have a lower prevalence of overweight, too ².

Cooking family meals with your children can also be fun and educational and spark a life-long interest in cooking. One study demonstrated that cooking together also helped kid know how to make a "balanced" meal.

Model Healthy Eating

Kids will continue picking up your eating habits as they become teenagers, and will use the skills you teach them throughout their lives.

Role-modeling bad behavior can have an effect, too. One study found that the children of mothers who skipped breakfast and ate few fruits, vegetables and dairy foods, had low-quality diets ³.

Try to avoid restricting foods or labeling them "good" or "bad" as doing so may actually increase your child's desire for these foods when you're not there to restrict them. A study found that when mothers restricted certain foods, their children (especially daughters) tended to overeat those foods when given a chance ⁴.

Always maintain a healthy attitude toward food. Enjoy what you eat and let your kids know it's okay to eat all foods in moderation.

While it's unrealistic to expect any parent to be a perfect role model, try your best to demonstrate good eating habits and it will positively impact your child.

For more tips on how to encourage healthy eating in your children, check out our printable tip sheet.

¹Larson N, Fulkerson J, Story M, Neumark-Sztainer D. Shared meals among young adults are associated with better diet quality and predicted by family meal patterns during adolescence. Public Health Nutr. 2012 3:1-11.
²Gable S, Chang Y, Krull JL. Television watching and frequency of family meals are predictive of overweight onset and persistence in a nation sample of school-aged children. J Am Diet Assoc, 2007. 107(1):53-61.
³Utter J, Denny S, Robinson E, Fleming T, et al. Family meals among New Zealand young people: Relationships between eating and body mass index. J Nutr Educ Behav. 2012. S1499-4046.
⁴Goncalves S, Silva M, Gomes AR, Machado PP. Disordered eating among preadolescent boys and girls: the relationship with child and maternal variables. Nutrients, 2012. 4(4): 273-285.

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Healthy Eating Starts with Parent Role Models

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Healthy Eating Starts with Parent Role Models Try the print-friendly handout of this information. Babies start imitating their parents almost immediately, smiling when they smile, making similar noises. Young children, too, mimic their parents, repeating what they say and imitating mannerisms. Eating is no different, and the way parents talk about food, cook meals and eat are the most important influence of developing healthy eating habits on a child.

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Shorter workouts are easier to accomplish due to the fact that we can carve out less of our free time and still get the blood pumping. In the article cited by wellandgood.comthey wrote “Lack of time—or perception of lack of time—is the number-one barrier when it comes to developing a regular exercise program,” Some forms of these shorter workouts are even more effective than a long workout., the article goes on to say… “studies have shown that short bursts of high-intensity interval training can be more effective than 45 minutes of less strenuous exertion.”  If you have the will to exercise hard for a little bit of time, you can make big changes.

Rice, Janice. Short Workouts vs Long Workouts.Wellandgood.com. Web. 20 January 2017. https://www.wellandgood.com/good-sweat/short-workouts-vs-long-workouts-more-effective/

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As we know, too much of anything is bad. According to popular diet carbs are the worst. However, what if you work out? We know that we need carbs to use as energy during physical activity, choosing the right ones is important. The Active.com article states “There are many high-carbohydrate foods beneficial to both your health and athletic performance. The key is choosing the right ones.” What are the right ones? They listed ten that are good for athletes, the number one listed is what caught my eye. Rolled oats. Overnight oats with protein powder is my morning go to after a workout. Try them!

Brown, Kimberly. Top 10 Carbs Athletes Should Love.Active.com. web. No date. https://www.active.com/food-and-nutrition/articles/top-10-carbs-athletes-should-love

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Pediatric obesity is a dangerous affliction that can cause life long implications for the child. It frequently leads to adult obesity and the problems associated with it. Musculoskeletal problems, heart problems, diabetes, and more. The article cited below states “Obesity is the most prevalent nutritional disorder among children and adolescents in the United States. Approximately 21-24% of American children and adolescents are overweight.” Teaching our children healthy eating and exercise habits now can set them up for a lifetime of success.

Schwartz, Steven M. MD. Obesity in Children.Emedicine.medscape.com. web. 20 February 2019. https://emedicine.medscape.com/article/985333-overview

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https://www.eatright.org/health/wellness/healthy-aging/special-nutrient-needs-of-older-adults