Monitoring Your Child’s Diet

Childhood obesity is constantly on the rise, so as parents we need to be sure that we are always monitoring our children’s fat intake.  In order to help your child maintain a healthy lifestyle, be sure to establish good eating habits like the following:

Monitoring your Childs Diet


    • Children with a family history of cholesterol and heart disease should drink 2 percent milk.
    • After their 2nd birthday, all kids should drink 1 percent milk.
    • Serve your child lean meats and fish.
    • Limit your child’s cheese intake.
    • Limit fruit juice intake to 4 to 6 ounces per day.
    • Offer low-fat snacks like yogurt, pretzels or fresh fruit.
    • Prepare foods using low-fat methods like broiling, steaming or roasting.

     Get Rid Of Your Belly!

    Have you been battling the belly bulge for way too long and are ready to finally fight it off?  Well then you need to start by ditching these food and lifestyle choices and say goodbye to your belly once and for all!


    • Eating out too often.  If you are eating out too often then you are definitely eating too many food items that are battered, breaded, fried and generally unhealthy for you.  You are also more than likely using far too much of condiments than you would if you were eating at home.
    • Drinking diet drinks.  It may be calorie-free, but studies show that people who drink diet sodas intake more calories in a day than those who don’t indulge in diet drinks.
    • Stress eating sugar.  Stress increases cortisol levels in the body, causing sugary and fatty cravings.
    • Smoking.  Smokers have a larger waist circumference than non-smokers. Plus smoking is all-around bad for you!


    Healthy Living – Manic Monday?

    What Successful People Do on Mondays

    Manic Monday






    You have seen all of the memes on social media that wage war on a “case of the Mondays” and declare that it is the worst day of the week. But, did you know that Monday is actually the most critical day of the entire work week?

    Experts say that because you took a two-day break from the trials and tribulations of your work week, Monday is your chance to make the entire week a memorable one.

    Not everyone hates Mondays, though. Many of the world’s most influential and successful people welcome Monday’s with open arms and look forward to starting their week anew.

    If you are looking to make your work week a more profitable one, starting with Monday, then follow what many successful leaders do:

    • Wake up early.
    • Exercise
    • Eat a healthy breakfast.
    • Arrive at work early.
    • Clear your desk and desktop.
    • Carve out time for unexpected projects and tasks.
    • Greet your team and boss.
    • Update your to-do list and weekly goals.
    • Visualize the success of the week.
    • Screen emails for urgent requests.
    • Tackle the tough challenges first.
    • Make an extra effort to smile.
    • Add a “blanket of humanity” to your emails. (Reread them for friendliness and clarity before you send them.)
    • Be able and learn to say “No”.
    • Stay focused.
    • Remember that there is “Tuesday”.

    Perfectly Plum

    Plums are the delicious fruit that come from the same fruit family as cherries and peaches.  But plums are about more than just great taste, they are chock full of nutritional value.

    Plums, and their dried version known as prunes, are very high in phytonutrients, which function as an antioxidant and provide much benefit to the body.

    Eating plums helps in the production and absorption of iron in the body, thereby leading to better blood circulation leading further to the growth of healthy tissues.

    Consuming plums on a regular basis will help prevent macular degeneration and other eye infections. Researchers have also found that plums contain anti-cancer agents that prevent the growth of cancerous cells and tumors.

    Because plums contain blood cleansing agents that help keep the blood pure, plums can help you reduce the risk of contracting heart disease.

    Plums are also high in vitamin C, meaning they help to protect the body against conditions like asthma, colon cancer, rheumatoid arthritis and osteoarthritis.


    Recipe: Chicken Breasts with Plum Salsa and Basmati Rice

    1 ½ cups of water

    1 cup uncooked basmati rice, rinsed and drained

    ¾ pound plums, pitted and chopped

    ½ medium red onion, minced

    3 habanero peppers, seeded and minced

    3 tablespoons fresh minced cilantro

    1 teaspoon sugar

    ¾ pound boneless, skinless chicken breasts

    2 teaspoons fresh rosemary, minced

    Salt and pepper to taste

    2 teaspoons vegetable oil

    Place water in medium saucepan and stir in rice. Bring to boil.  Cover, reduce heat and simmer for 20 minutes. Remove from heat, cool and fluff with fork.  In a bowl, mix the plums, peppers, onions, cilantro and sugar. Cover and refrigerate for 30 minutes.  Season chicken with rosemary, salt and pepper.  Heat vegetable oil in skillet over medium-heat. Place chicken in oil and brown 1 minute per side.  Reduce heat to medium, and cook for 5 additional minutes per side.  Serve over rice with plum salsa.


    Recipe: Fresh Summer Fruit Salad

    ½ cup water

    2/3 cup sugar

    3 cups thinly sliced rhubarb

    15 seedless grapes, halved

    ½ orange, sectioned

    10 fresh strawberries, hulled and halved

    1 apple, cored and diced

    1 peach, sliced

    1 plum, pitted and sliced

    15 pitted Bing cherries

    ¼ cup fresh blueberries

    Bring water and sugar to boil in a medium saucepan over medium heat.  Stir in the rhubarb, turn heat to low, cover and simmer until rhubarb is soft, 10 to 15 minutes.  Mash and chill in the refrigerator about one hour.   To serve, mix the grapes, orange, strawberries, apple, peach, plum, cherries, and blueberries with 2/3 cup of the rhubarb sauce.  Stir gently, but thoroughly to coat.  Refrigerate for at least two hours for all of the flavors to blend well.



    Women’s Health by the Decades

    Women of all ages need to make sure to stay healthy and most experts break down women’s health routines by their age.  Here are some different checks and measures that should be met as women age, through their 60s.

    Womens Health 1








    In your 20s…

    1. Kick your unhealthy habits.  Sure we all drank too much, ate too much, and maybe smoked too much during our college days, but those days should be left at college. Many habits that you form in your 20s stick with you throughout your life, so let go of the bad ones!
    2. Plan for an annual physical.  Schedule an annual check-up into your life and stick to it.  You will thank yourself and will be assured that you are doing as well as you feel.
    3. Get your fill of calcium and vitamin D.

    In your 30s…

    1. Keep an eye on the scale as many women begin to deal with weight struggles in their 30s.
    2. Get your sleep – all eight hours – if you can!
    3. Pay attention to irregular periods as they can be telling you something about your ovaries or thyroid as you age.

    In your 40s…

    1. Get a mammogram.
    2. Have a diabetes screening done, as your chances of having Type II diabetes is more common in your 40s.
    3. Try to get at least 20 to 30 minutes of exercise in per day.

    In your 50s…

    1. Pay attention to your heart and your risk factors like cholesterol and blood pressure.
    2. Schedule a colonoscopy.
    3. Get the flu vaccine every year.

    In your 60s…

    1. Have a bone density test done.
    2. Make sure to increase your intake of vitamin B12, which helps to produce healthy red blood cells.
    3. Inquire about getting a shingles vaccine and be careful of your risk factors for catching pneumonia.

    Womens Health 2

    Quick Tips for Improving your Memory

    Memory lapses may be unavoidable after some time when aging sets in. Other factors may worsen memory problems such as diet, and other external factors. But exercising your brain, exercising your body and taking the right nutrients might help you conquer some memory problems.


    Here are some quick tips you can use to improve your cognitive functioning as well as your memory.

    1. Sleep. Sleeping right and sleeping at the right length of time can rejuvenate your mind and can keep you thinking straight. Memory lapses sometimes can be caused by fatigue. Your abilities to think properly and solve problems can be compromised by grogginess and can be a recipe for disaster.
    2. Exercise. Exercising your body can help in proper blood circulation, well worked out muscle and better system functioning. Your brain then can have a proper supply of oxygen which lets you avoid memory loss. Exercising daily for the rest of your life can keep you sharp, aside from the fact that it can keep you healthy. A routine activity can harness your brain chemicals and make it work well.
    3. Keep Social relationships good. According to research, meaningful relationships and good support system can keep your mental functioning healthy as well as your emotional health. In a Study by Harvard School of Public Health, researchers found out that people who have the most active social life has paved better against mental decline.
    4. Eat right. You are what you eat. Eating brain boosting foods is recommended by most experts. It can keep dementia away and reduce the likelihood of brain and memory decline. Now what are those brain and memory boosting foods?
    • Omega-3 rich food. Like your tuna, mackerel and herring. They are oily fishes. Omega-3 is known for its capacity to boost brain health and keep your heart healthy. It can also be found among flaxseeds, walnut and Chia seeds.
    • Green tea. Green tea is filled with anti-oxidant Polyphenols which protects your brain from damage.
    • Drink some wine. In moderation, a wine can help improve memory as well as cognition. Red wine is rich in resveratrol that can boost blood flow in the brain. It can help stop Alzheimer’s too.
    • Fruits and vegetables.
    • Avoid unhealthy fats.
    1. Take Supplements. Supplements such as omega-3 fish oil and calamari oil can be an alternative if you can’t consume the natural foods mentioned above.
    2. Avoid Stress. Stress can strain your brain and memory. So breathe in and breathe out. When stressed out for a reason, use a stress ball to keep it away or go and see your friends and laugh.
    3. Exercise Your Brain. Some little puzzles and challenge can keep your brain working and can keep it from being rusty. You can also have hand-eye coordination challenging activities such as tennis o do some needle work. OR try playing instruments or try answering quizzes.
    4. Concentrate. Always concentrate. Sometimes you easily let go of some things and some memories because you are not paying much attention to it.
    5. Use some Mnemonics. Mnemonics device is one way to keep you remembering things. Or have some acronyms, rhymes, alliteration when you are trying to memorize things.
    6. Involve your senses.
    7. Relate information always with what you already know.

    These are just tips though. Sometimes there are things that can’t be controlled by the things you can do. Like for example your genes, if you have family history that speaks of dementia, then the best you can do is to try to prevent it. And as always, prevention and early intervention are always what works best.


    Natural Ways of Lowering your Blood Sugar Levels

    There are a couple of natural ways of lowering your blood sugar levels. This require changes in your lifestyle habits. Controlling your blood sugar levels is essential especially for diabetics. However, this should still be consulted with your doctor. Taking supplements and changing your eating habits must be consulted with a doctor to eliminate and side effects this could have in your health.

    Drastically changing your sugar intake can also lead to dangerously low levels of sugar. This can lead to another medical condition and again place your health at risk. So before proceeding with your blood sugar management program, consult a doctor to keep things safe.

    spring exercise

    Live a more active lifestyle

    Parking your car a few blocks from work and walking could do wonders for your blood sugar levels. This increases insulin which is responsible for breaking down blood sugar. This also helps in solving your weight problems and strengthen the heart.

    Before participating in an exercise program, be sure that you are physically ready for the task at hand. Walking or swimming are physical activities that help you burn sugar without putting too much stress on your body. This reduces the risks for injuries.

    Exercising does not only help you break down excess sugar but also helps in your weight loss efforts. People with overweight problems are more likely to suffer from high sugar levels. Overweight place people at high risk for developing diabetes.

    Adding more Fiber

    There are two types of dietary fiber. Both of which are beneficial in managing blood sugar levels. Soluble and insoluble fibers takes more time to digest, which keeps your stomach satiated. This in turn increases your insulin sensitivity which makes managing your blood sugar levels easier. Taking more fiber improves digestion.

    Fruits and vegetables are rich sources of fiber. Substituting sugary treats for fruits gives you a healthier alternative for your sweet cravings. Apples, pears, oranges, oats and celery are just some of the fiber-rich foods that can help you lower blood sugar levels. Sources for insoluble fiber on the other hand includes whole wheat, tomatoes and dark leafy vegetables such as celery. Good sources of both soluble and insoluble fiber are carrots and cucumbers.

    Avoid Sugar-rich Foods

    While increasing your fiber intake is recommended, avoiding sugar-rich foods is a must. Increase in blood sugar levels is mainly attributed to eating certain types of food. Things to avoid include bread, pasta, rice, pasta and other foods rich in starch. Sweet drinks such as soda is also discouraged.

    Vitamin D

    Studies have shown that the levels of Vitamin D has a profound effect on insulin sensitivity and blood glucose levels. Research has shown that low levels of Vitamin D has a negative effect in insulin resistance and on the pancreas which is responsible for producing insulin.

    Increasing your Vitamin D levels can be done by simply spending at least half an hour under the sun every day. Taking a multi-vitamin with a minimum of 400 IU of Vitamin D is also recommended.



    How to Help Someone Kick that Smoking Habit

    Renowned American writer and novelist Fletcher Knebbel was once quoted humorously saying that smoking is the leading cause of statistics. Humor or not, Knebbel’s quote seems to have some truth on it. According to the United State’s Center for Disease Control and Prevention, one in every five deaths in the US is caused by the adverse effects of smoking.

    Smoking is also said to increase the risk against coronary heart diseases, stroke, lung cancer, chronic bronchitis and emphysema among others.  Hence everyone or at least most of us know how harmful smoking is but the said thing is that nothing is being done.

    happy young woman hold a broken cigarette and showing thumb up

    Higher taxes or the so-called sin taxes are being levied against cigarettes and related products like liquors, as a way to persuade people to quit their smoking vices – but does that really work?

    Additional taxes, fines and the long-term health effects of cigarette smoking are often not enough to make people quit their smoking habits. But there is still hope. There are a number of ways on how you can persuade a relative, a friend or even yourself to quit smoking.

    Below are some tried and tested method in persuading others to stop smoking.


    They say listening is a skill and it certainly is an important one especially when persuading someone to quit smoking. Ask the smoker what makes it difficult for him to quit smoking. Be sympathetic and don’t criticize or scold him.

    Figure out if you can address those issues – if you can, work from there.

    Present the short-term effects, instead of the long-term

    The biggest mistake in persuading people against smoking is that smokers are presented with the long-term effects. What anti-smokers need to do is to show how smoking affects a person in the near future – how smoking can adversely impact him in the short term.

    Consider electronic cigarettes

    The use of technology is also pivotal in convincing smokers to quit. The emergence of electronic cigarettes has helped smokers wanting to quit their addictive habit. Electronic cigarettes do not have nicotine and simply stimulates the act of tobacco smoking.

    There are various types of electronic cigarettes nowadays so you won’t run out of choices. While electronic cigarettes may not be as cheap as a pack of cigarettes, you will find that it is more affordable in the long term.

    Find a sport or a hobby

    Of course another way of convincing smokers to quit is through introducing sports like basketball, tennis badminton or volleyball. On the contrary, if the person you are convincing to quit is not sporty, you can propose hobbies like photography or mountain trekking. Once they’re involved into sports or they’re engaged into a particular hobby, the tendency to smoke will decrease drastically.

    Be a good role model

    Being a role model is another way – and perhaps, the most effective way of persuading others against smoking. To put it short and simple, how can you persuade others to stop smoking if you yourself is a smoker?


    Health Benefits of Deep Breathing

    Deep breathing exercises is perhaps one of the simplest exercises we can do. Whether we are in the office or feeling stressed at home, all it takes is a few minutes to enjoy the health benefits that deep breathing brings.

    Stress Reliever

    Deep breathing helps take your mind off stressful situations. It forces you to concentrate on performing the exercise momentarily clearing your mind and reducing your stress level. This can be done anywhere, anywhere. Whether you’re in the middle of a stressful meeting or at the gym, deep breathing does not only help you clear your mind but also relaxes the different muscles in your body.

    hot yoga

    Mind over Pain

    Feeling the urge to pop a pill for that bothersome headache? Go natural and take a few deep breaths. Focus on your breathing and momentarily distract yourself. Pain can be caused by an aching muscle or poor circulation. Deep breathing gives your body time to relax and recuperate. This could also act as your starting point for mediation.

    Strengthen your lungs

    People suffering from respiratory conditions such as asthma or bronchitis can benefit from deep breathing exercises. This trains your body to make deeper and longer breathes. Deep breathes can improve air flow to the lungs and improve air capacity.

    Improves Meditation

    Deep breathing exercises enhances your meditation technique. Breathing is an essential discipline in yoga. Deep breathing brings you closer to the level of consciousness needed to perform yoga.

    Improve your workouts and sports performance

    Proper breathing technique improves overall physical performance. Deep breathing exercises improves lung capacity and make more oxygen available for your muscles. This is exactly what running out of breathe means. Your lungs are unable to compensate for increased oxygen requirements during high impact or prolonged physical activities.


    Deep breathing helps relax your mind and body. Performing deep breathing exercises after a physically exhausting activity helps relax your muscles. It also brings much needed oxygen to the different cells in your body. Deep breathing exercises help relax shoulder muscles while releasing pent up stress. If you’re having a hard time going to sleep, deep breathing exercises sets your body up for relaxation and good night sleep.


    The simple act of exhaling helps you release harmful toxins from the body. Exhaling for example helps remove carbon dioxide a byproduct of cell activity. It also improves the flow of oxygen back to the body that feeds the cells.

    It is amazing how a few deep breathes can do wonders for your mind and body. These are very simple to perform and can be done almost anytime and anywhere. So the next time you feel stress building up or find yourself too tired to move a muscle, take a few deep breathes to rejuvenate your mind and body.



    Reading and Understanding Food Labels

    Reading and understanding food labels can be really tricky. However it is important especially for homemakers to know how to read and understand such nutritional labels. Basically, food labels provide a detailed and comprehensive account of what is included in a particular food item. In a similar manner, food labels also provide the types of vitamins, minerals and nutrients one can get from a particular food item.


    The problem however is that food labels are often filled with unnecessary jargon that may confuse the average homemaker. Hence below are some tips on how to read and understand food labels in a clearer manner.

    Always be a doubter

    When it comes to food, giving the benefit of the doubt is not that wise. A good rule of thumb is to always know exactly what type of food you consume or what ingredients are included in the food you consume. You need to be always sure.

    If you are in doubt as to what a particular food label means, try asking your dietician or even your general physician. Additionally, it would be a lot wiser if you do not simply believe everything that’s being presented to you. Try to find out the truth yourself, with the Internet, it’s a lot easier.

    Know what ingredients are included

    You need to also pay close attention to the ingredients included in the food item you are considering to buy. Find out how was it made and from what was it made. Needless to say, a potato chip does not necessarily contain potatoes. That’s a bitter pill to swallow but that is how some food manufactures do business.

    Apart from the actual ingredients, the nutrients contained should also be looked at. In general, opt for a food item that has greater amounts of vitamins and minerals compared to food items with heaps of carbohydrates and calories.

    Check the serving size per calculation

    Another important thing that you should consider is the serving size per calculation. Find out whether the food label is based per serving or if it’s for the whole package. You need to be really cautious here as most food manufacturers use such trick whenever they’re food are deemed unhealthy due to high amounts of calories.

    Scrutinize the types of fat included

    There are various types of fat and it is important that you find out what exact types are included in the food item you are considering to buy. There are healthy types and unhealthy ones so you need to really master the trick here. Basically, saturated fats, hydrogenated fats and tropical oils should be avoided as much as possible.

    Do not forget the calories per serving

    The calories per serving is another vital factor in food labels. Actually, it’s the first thing that you should look at as calories are energy and unused energy will eventually make you fat. Make sure that the calories per serving is sufficient enough but not too high.

    Since 1994, the United States Food and Drug Administration or FDA has obliged food manufacturers and distributors to put a food label at the back of their food items in order to equip consumers with the right knowledge on what they are eating and how healthy they are.

    Now it’s up to you to reap the benefits of the transparency created by the FDA.


    Recovering After a Workout

    Feel exhausted after a grueling day at the gym? This would not come as a surprise since a serious workout requires huge amounts of energy. Your level of exhaustion may depend on the intensity and length of your workout. Just like a machine, you should load up on fuel to run the entire length of your workout. Deciding to take better care of your health by working out is a big step. But before deciding on this new path it would be a good idea to consult your doctor.

    Fitness woman happy smiling

    Fuel up your Body

    Exercising a good way to loose excess body fat. And most people make the mistake of skipping meals to enhance their weight loss efforts. This way, they’re burning fats while preventing additional fats from entering the body. This looks good in paper and it surely is a quick way of shedding unwanted pounds.  This might work for the first few days but depriving your body from its natural source of energy would lead to serious health concerns in the long run.

    Eating before and after workouts provides the body with much needed energy not only during workouts. It also allows your body to repair itself and prepare for the next day at the gym. A healthy diet does not involve skipping meals but one that tells you to eat the right type and recommended amounts. If you plan to use exercise as part of a weight loss program, consult your doctor or a dietician for proper food intake and schedule.


    More than half of our body is composed of water and when we exercise, we lose some of these as sweat. Water is essential in our body’s everyday processes. And without adequate water levels our body is unable to function optimally.

    Dehydration is a serious threat to our health. And we should keep ourselves hydrated by drinking adequate amounts of water. Dehydration can cause dizziness and weakness. And when you’re working with weights at the gym, this could lead to a serious accident.

    Get some sleep

    Sleep is not overrated. Sleeping gives our time to recover and get much needed energy for the next day. Spending a few hours at the gym is an excellent way to get a healthy body but we should also give our body much needed time for rest. Without sleep, going to the gym the following day would not be possible or even be dangerous. Seven to eight hours of sleep is all that’s needed for our body to repair and get itself ready for the next day.

    Gradually increase the intensity of your workout

    Aside from performing warm-up exercises before working out, gradually increase the intensity of your workout. Build your cardio and strength before progressing into heavier weights. Workout injuries are often caused by overdoing your exercises. Having a healthy and slimmer body can’t be achieved in a day.

    Listen to your body

    When you’re tired get some rest. To keep workouts healthy and free from injuries, simply listen to your body. Pain is our body’s way of telling something is wrong. Listen to your body for any signals such as pain or tiredness.