Nutrition | Your Healthy Child

The Importance Of Nutrition For Parents & Children

August 31, 2011 by admin 1 Comment

Article by Julian Hall

You may have heard of first time parents who frantically sterilise everyone and everything that comes within a 10 mile radius of their baby, only to find their bundle of joy trying to eat dirt in the garden. What is within the parents control is the nutrition of their children at home and the education on food which they will take with them to the outside world.

A parent’s role in their child’s nutrition begins much earlier than most think. First and foremost know that we are what we eat, so be mindful of who you choose to have children with on all levels. Most of us understand the effects of hereditary illness, but foods and pollutants that a parent carry can cause damage to their children.

Three months of preconception care should be observed by both parents, it has been said that the soul of a child is here three months prior to conception. To help fertility and general well being, alcohol, tobacco, pollutants and stress should be avoided and vitamins, minerals, essential fatty acids and exercise increased. If these practises, as well as prayer, mediation, reading or relaxation time (if you enjoy these things) can be established before the child is born, they will become a part of your life and something you can always do as a family. There are also herbs that can be taken by the mother before during and after pregnancy to help stabilise her hormones and therefore avoid pre natal depression or severe mood swings. For example, Raspberry leaf tea helps fertility in both parents and is helpful to the mother throughout the pregnancy from easing morning sickness to the waters breaking. (ALWAYS check that herbs and essential oils are safe for use during pregnancy.)

In the first 3 months of pregnancy, all of the Childs organs are formed, so the mother should very carefully modify their diet to help this crucial stage and continue thereafter. Remember, 9 months of poor eating could lead to years of suffering for your child. If you do decide to give up damaging foods, do so gradually to avoid illness or bad reactions. Meats are now packed with chemicals and steroids, cigarettes contain thousands of chemical, salt and sugar cause any health problems and the resulting self inflicted problems will reduce the nutrients passed to your child. These are definitely foods you should consider cutting out or reducing. Vegetarian or vegan diets are normally advisable, but as everyone is different, if this diet produces too many bad effects, change it accordingly.

Breastfeeding is recommended as it’s linked to intelligence due to high levels of essential fatty acids in the milk, which also contains antibodies, vitamins, minerals and pure water. But it is effected by the mother’s nutrition so feed both of you well. There is a strong link to childhood diabetes resulting from allergies to the protein in cow’s milk and also beef, which affects the pancreas. Breastfeeding mothers are advised by paediatricians to avoid drink cow’s milk and eating beef for this reason. Be cautious with soy milk also as it has been linked to cancer.

Don’t think child minders, nursery and school teachers are qualified to make health decisions for your children. You are responsible for your child’s health and never think you’re being a difficult parent if you specify what you want your child to eat or more importantly not eat. Find out what school dinners consist of and if you don’t agree with them, make packed lunches or request alternative meals be put on the menus (there’s no harm in asking).

Our parents had the excuse of little knowledge of good health while we were younger, this information age should be seen as a legacy in this respect and a chance to link back to our ancestors ways of health and living, 12yr old in ancient Tamare learnt degree level information with ease, our children can be fluent in their own anatomy and the effects of food on it.”

Is lack of time stopping you? By teaching your child good nutritional habits and the benefits of good food, they can be involved in their health and older or matured children can make their own pack lunches. If you can’t deciding what to make them, teach them enough and they can tell you what they want. Let them make up weird and wonderful recipes (details aren’t important) and help them make them. This will make their food interesting to them and your life easier. If you can initially feed them good foods that taste good, they will remember enjoying good foods and ask for them again. Most of our childhood memories of good foods were as punishments and bad foods were treats, reverse that mindset in our children, let them turn their noses up to fast foods and look forward to fresh fruit salad. Don’t allow the media to tell your children what to like, make them be proud of the ways you teach them to eat and live. Four out of seven days healthy eating initially will give great results initially.

Financial constraints are there because cheap foods are normally bad foods and high prices are put on health. However, once your children know what they like, find health food wholesalers, bulk prices are surprisingly reasonable saving you weekly shopping time and money.

Become your child health care practitioner. Pay attention to their urine colour, dark strong odoured urine signals more water, to flush the system and improve concentration and may indicate other more serious problems. If skin rashes appear and you suspect a certain food, remove it from their diet and see if it goes. If you notice your children get clingy or sluggish after large meals, they may have an over worked bowel, struggling to digest a back log of food. Let them snack on fresh fruit and vegetables; this will give them fibre to help unblock their system, vitamins, minerals and fresh water (especially if it’s organic). Sugar should always be avoided as it has no real use except to cause damage. Refined carbohydrates (white bread, flour, sugar, pasta etc) only give a quick burst of energy but aren’t filling so our children are eating too much. They have hardly any nutritional value and no fibre which all lead to obesity. Whole foods (wholegrain rice, raw fruit and vegetable, lentils, beans, nuts, seeds, seaweeds etc) provide longer lasting energy, fibres, protein and essential oils which all build beautiful children with healthy organs and alert brains.

Consult nutrition consultants, homeopaths, herbalist and allergy testing centres before making and appointment with your GP, see the money as an investment for you to learn about your child’s health, pay attention and get them to explain everything. The more you learn, the more you can teach your children. They will become your doctors, as every good student surpasses their teacher, and we can create a healthier generation, who will enjoy nutritional freedom from common industrialized illnesses and diseases.

Filed Under: Child Health Services Tagged With: Children., Importance, Nutrition, Parents

Coaching Youth Baseball – Teaching Good Nutrition

August 30, 2011 by admin Leave a Comment

Eating the proper foods is a key element of youth baseball training. When coaching youth baseball, the coach should encourage players to bring water and snacks to practice (or better yet, make these available rather than relying on the kids). The coach should also explain to the players that proper nutrition while at home will help them play better baseball overall.

When kids are young, their food choices are mostly made for them. As they grow up and begin to make their own choices, they need to be taught about food and its impact on the body. This way they can make better choices for themselves, leading to stronger and healthier kids. Parents’ nagging often falls on deaf ears. But most players listen to their coaches! A coach can be a great ally for parents in helping their sons eat better.

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Here are some basic nutritional facts that should be taught to youth baseball players:

1. Protein provides the building blocks for muscle. Kids must eat protein to build up their strength.

2. Carbohydrates provide quick energy. Kids should understand the difference between simple and complex carbohydrates, and they should be instructed to choose complex carbohydrates that will give them longer and more consistent energy.

3. What types of food provide protein? It is surprising to find out that many kids don’t know the answer to this question! The coach should make sure his players know this.

4. Explain to the players that the less processed food is, the healthier it is. Fresh fruits and vegetables and unprocessed meats should be their first choices.

5. It is becoming widely accepted that eating more, but smaller, meals is a healthier way to eat. Have kids try to plan to eat healthy six times a day. This may help cut down on bad snacking habits.

If kids understand some basic facts about nutrition, and these are emphasized by their coach, they will be more likely to follow a healthier diet. It may not be perfect, and given they are kids it won’t be, but if they choose a banana over a candy bar just a few times a week it will make a huge, long-term difference!

Filed Under: Healthy Child Tagged With: Baseball, Coaching, Good, Nutrition, Teaching, Youth

Halloween Safety and Nutrition

August 10, 2011 by admin Leave a Comment

The natural health researchers at Institute for Vibrant Living have prepared the following handy tips for a safe and nutritious Halloween:

Ghosts, goblins and ghouls are not half as scary as the nutritional nightmares our children face on a candy-centered holiday like Halloween.

With childhood obesity at epidemic levels in this country, parents are understandably concerned about limiting the amount of sugar and empty calories in their children’s diets.

First lady Michelle Obama apparently agrees with that premise, as she has taken center stage in America’s ongoing battle against childhood and teen obesity.

Recent surveys have revealed that one in five children in this country are overweight, putting them at an increased risk of developing diabetes, heart disease and other serious health problems early in life.

However, Halloween does not necessarily have to wreak havoc with good eating habits.

There are many delicious and fun treats that you can purchase (or better yet, make at home) that will be a big hit with little ghosts and goblins this season!

Here are some handy nutritional hints:

After you carve out the Jack-O-Lantern, remember that Pumpkin is a very healthy natural food that can be used for baking muffins, cakes and of course, pumpkin pie. You can also dry and toast the seeds for dad, since they have been shown to be beneficial for prostate health. (It’s still a month before Thanksgiving, so you won’t wear out the welcome for pumpkin’s edible treats.)

Small bags of pretzels, popcorn, pumpkin seeds and trail mix are great substitutes for candy. Dried fruit, juice boxes, sugarless gum and pre-packed cheese and crackers are also good choices. (If you decide to give juice boxes, be sure to purchase all natural juices that don’t have added sugar.)

Another excellent way to delight kids is to offer non-food items, such as spooky stickers, colorful pencils and erasers, novelty toothbrushes, crayons, coloring books or small inexpensive story books as your treat.

If you are having a party at your home, prepare foods that are festive, colorful and nutritious. (Be sure the party also includes active games that will help children get the 60 minutes of exercise that they need to get each day.)

Serve the ‘trick or treating’ gang a healthy meal before leaving your house and take along some pretzels and fruit in case they get hungry before returning home.

Here are some important safety tips to observe for the All Hallows Eve (Halloween) nightfest:

Children should wear brightly colored costumes and carry flashlights so that they are easily seen by motorists.

Make sure costumes aren’t a tripping hazard. (Statistics show that falls are among the most common Halloween-related injuries.)

Avoid costumes that are too long or that limit visibility, as many masks do.

Develop a costume theme that incorporates face painting instead of risky masks.

Avoid oversized, floppy shoes (even if they’re in fashion at school) and make sure that sidewalks and stairs are well lit and free of obstacles that could result in falls.

Make sure your child understands that candy wrappers and lollipop sticks can be hazardous if swallowed.

Consider keeping your pet in a separate room away from the fracas. (Do the kids know chocolate can sicken or even be poisonous for some types of pets? Keep the sweets away from the pets!)

Once home, go through your child’s “loot” to look for any suspicious items (such as razor blades cleverly hidden in apples) and report them promptly to the authorities if found.

Then work out a “deal” (on your terms) with your child to ration the candy. Discuss the high cost of dental care and put a definite number on what constitutes a reasonable amount of treats to consume over a given period of time, with a mandatory (trust, but verify) tooth brushing required after consumption.

While Halloween can be great fun for kids and adults alike, it can also be fraught with numerous hazards and hidden dangers for all concerned.

It can also be very terrifying for animals, so be extra considerate of dogs and pets that can easily be spooked.

So, hopefully you’ve picked up something from this article that will help you and yours to have a happy, nutritious (as possible) as well as a safe Halloween celebration!

Filed Under: Healthy Child Tagged With: Halloween, Nutrition, Safety

Gold Medal Nutrition for Young Athletes

August 5, 2011 by admin Leave a Comment

Article by Neal Spruce

Nutrition Makes a Difference

Optimal athletic performance requires food and nutrient intake that is tailored to each athlete’s sport, training schedule and individual needs. Many athletes, especially younger ones, gravitate toward typical eating patterns which can significantly decrease their chances to reach their peak performance. The basics of performance nutrition are discussed here so your developing athlete can feel and perform their very best.

Energy is the Foundation for Success

The daily calorie intake for every youth athlete should provide sufficient energy needed for growth and development, optimal functioning and all activities. Just as a high performance car uses a special blend of gasoline to achieve peak performance, athletes also require the proper mixture of fuel (carbohydrates, proteins, and fats) to perform optimally. Therefore, the “blend” of fuel and timing of meals and snacks are critical to maximizing performance potential. Daily calorie requirements will be different for each athlete but general recommendations are as follows:

- Active girls ages 9 to 13: approximately 2,070 calories per day- Active boys ages 9 to 13: approximately 2,279 calories per day- Active girls ages 14 to 18: approximately 2,368 calories per day- Active boys ages 14 to 18: approximately 3,152 calories per day- Very active kids and adolescents may need more, especially during growth spurts

Carbohydrates – The Main Energy Source

Carbohydrates, which rapidly break down to blood sugar (glucose), are the body’s primary and favorite energy source. The nervous system, brain, and the muscles are largely fed by glucose. To keep up a sustained level of energy, you need a regular supply of carbohydrates. Inadequate carbohydrate intake leads to low energy levels, fatigue and impaired performance. Proper management of the amounts, types and timing of this nutrient is required to fill and refill the main “gas tank”. Key carbohydrate guidelines are listed here:- Carbohydrates should make up approximately 60 percent of your child’s diet.- Starches and grains (breads, pasta, rice, potatoes, etc) should be eaten at each major meal throughout the day to provide a lasting energy source. Major meals should be eaten three to four hours apart.- Carbohydrates such as fruit, energy bars/shakes, and sports drinks are ideal for rapid fueling before activity and immediately after exercise to optimize recovery.- Depending on the sport, the growing athlete should consume 3 to 4.5 grams of carbohydrates per pound of body weight per day.

Protein – The Building Blocks Muscles and other body tissues are made up of proteins. Although protein contains the same amount of energy as carbohydrates, its primary function is the growth and repair of these tissues. Protein is a less efficient energy source for the body than carbohydrates, so little of the protein in your diet is used to meet this need unless you’re not getting enough carbohydrates or if you’re really pushing your body’s limits. As you see here, protein is metabolized for energy rather than to build new tissue. Eating adequate amounts of carbohydrates spares protein for building and repairing tissues and prevents the loss of lean tissue. General protein recommendations are listed below.- Protein should make up approximately 15 to 20 percent of total daily calories which most people, including children and adolescents, meet with a typical diet.- The daily protein requirement for sedentary youth ages 9 to 18 is approximately 0.35 grams per pound of body weight per day for proper growth and repair. However, active adults, children and adolescents require more protein – up to 1 gram per pound of body weight per day.- Lean meats, poultry without the skin, fish, eggs and soy products are excellent sources of protein. Other sources include beans, nuts and low-fat dairy products.

Fats – The Body’s Unlimited Energy Source

Dietary fats are essential to health because they help deliver vitamins, minerals and nutrients needed for normal growth and functioning. However, most people get more than enough fat in their diet. Furthermore, fat is not the main energy source during exercise and the body’s stores cannot be depleted during exercise. This means daily fat intake is less important than carbohydrate and protein needs. In fact, what leads to fatigue – or what athletes refer to as “bonking” – is the depletion of carbohydrates. You’ll find the guidelines for fat intake below:- Fat should make up approximately 25% percent of the youth athlete’s diet.- The majority of fat intake will automatically come from protein foods such as meat, fish, milk and other dairy products.- Good sources of healthy fats include olive oil, canola oil and nuts.

Summary

Based on the sport, the goal of performance nutrition is to eat carbohydrates, protein and fats in ideal amounts and at proper times to allow the youth athlete to perform at a high level and maintain normal growth and development patterns. By keeping protein intake within the proper range to satisfy growth and repair, your young athlete can consume as much carbohydrate as necessary to keep filling the main “gas tank” and leave the remaining calories for dietary fats. For information, see Proper Hydration, Loading Your Energy Systems and Pre- and Post-Training Meals and Snacks.

References –1. Institute of Medicine of the National Academies. Dietary Reference Intakes (DRIs): Values for Energy for Active Individuals. Washington DC, 2002. The National Academies Press.2. Petrie HJ, Stover EA, Horswill CA. Nutritional concerns for the child and adolescent competitor. Nutrition. 2004 Jul-Aug;20(7-8):620-31. Review.3. McArdle WD, Katch FI, Katch, VL. Sports & Exercise Nutrition. Maryland: Lippincott Williams & Wilkins;4. 1999. p. 15.5. Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan;22(1):15-30. Review.6. Haff GG. “Carbohydrates.” Essentials of Sports Nutrition and Supplements. Ed. Antonio J, et al. New Jersey: Human Press, 2007. 298.7. Maughan RJ, Burke LM. Sports nutrition. Malden, MA: Blackwell Science, 20028. Unnithan VB, Goulopoulou S. Nutrition for the pediatric athlete. Curr Sports Med Rep. 2004 Aug;3(4):206-11.9. Ziegenfuss TN, Landis J. “Protein.” Essentials of Sports Nutrition and Supplements. Ed. Antonio J, et al. New Jersey: Human Press, 2007. 256.10. Committee on Nutrition, American Academy of Pediatrics. Pediatric nutrition handbook, 3 ed. Elk Grove, IL: American Academy of Pediatrics, 1993

Filed Under: Healthy Child Tagged With: Athletes, Gold, Medal, Nutrition, Young

Vision Shopsters: NPD in Kids’ Nutrition: The impact of regulation and future product opportunities

July 31, 2011 by admin Leave a Comment

Almost every aspect of today’s child and tweenage sociodemographic is different from what has been seen in past generations. They are a group that have grown up faster and are increasingly connected, with more money, influence, attention and personal buying power than any generation before them. As a result of the these social changes and parental interest in the innate healthiness of foods, the industry has an exciting opportunity to reach out to a new generation with ethical, healthy and cost-effective products.
The focus of this report will be to explore through 6 specific chapters:

• An analysis of key consumer demographics: Provides an overview of key demographics defining the kids’ market. These include age, population statistics, income and spending, as well as food consumption and lifestyle trends.
• Regulatory and advertising: A detailed review of the past, present and future legislative issues impacting the marketing of kids’ foods and beverages, with a specific focus on the EU, UK and US, placed in the context of global regulatory evolution.
• Consumer behaviour: The three key groups influencing the sale of goods in this category are the focus of a whole chapter. Kids, tweenagers and parents are analyzed in relation to the behavioural factors influencing purchasing decisions.
• Market size and growth: This analysis will assess the growth rate as well as total category values. Trends in specific food and beverage categories will also be reviewed, with predictions of key growth areas.
• Product trends and innovation: A review of the specific health and category trends within the kids‘ market. Included will be some of the most innovative companies in the category including new and exciting brand concepts.
• Opportunities within the kids market: This chapter provides specific marketing and advertising strategies shown to be successful within the kids’ market. Consumer- and industry-specific insights will be discussed in detail.

• Analysis of the current health, social, and demographic factors which are important in understanding and defining how to identify your potential consumer group.
• In the midst of increasing regulatory control over the marketing of foods and beverages for children, this report looks in detail at how to navigate such restrictions in the US and EU. Additionally we provide specific product and company examples of regulatory and non-regulatory compliance.
• A review and analysis of some of the most innovation foods and beverages targeted at children, with examples taken from the EU, US and Asia Pacific.
• A behavioural review on children and their interaction with parents and new media are also covered highlighting the importance of new media and how such technology is impacting social and commercial dynamics.

• A review of the current trends defining the marketing of healthy foods and beverages for children, and an overview of product examples successfully integrating these trends into their brand position and packaging.
• This report provides an in depth review of the regulatory control of hard copy and TV based advertising of products for children, and the interrelationships between self-regulation, food law and the impact of non-compliance.
• Provides facts and figures regarding the global market for kids foods and beverages as well as specific details on the current worth, growth and forecasts for the US, EU and Japan. Regional sales data for key countries in the EU are provided, as well as specific insight across 6 major food and beverage categories.
• An in-depth review of the headlining foods and beverages for kids and why they have managed to make a success out of their product. This report also takes a look at the behavioural facts associated with consumerism and what key issues should be address when designing a healthy food or beverage for children.

• As the population ages and fewer children are born the demand for high quality healthy foods will grow as parent become able to invest more resources into a smaller family size. The impact of such changes will increase the market for premiumized products offering real health and nutrition benefits beyond taste.
• Discretionary income amongst children and tweenages have risen significantly, which has given rise to children and tween have an increasingly greater control over their purchasing choices. Companies must take this into account when devising their product and associated marketing strategies.
• Over the next few years local legislation in the US and EU-wide regulation via the NHCR will begin to make a significant impact in the way that foods (especially non-nutritious products) can be marketed. The big concern is the use of online advertising, and this will become an increasingly difficult area to police as we move forward into 2011. Industry must decide if these potential policing issues are a benefit to circumvent the regulations or are they to be avoided in a bid to fully comply with legislative changes to the marketing of children’s foods and beverages.
• The micro-trends in food and beverage labelling are in many ways become a standards rather than a USP. Manufactures must now look to deliver product authenticity and naturalness in kids products yet utilising new product and packing innovations. Such innovations are discussed in this report.

• From 2009, Business Insights forecasts that the growth of the kids’ food and beverage market will remain fairly flat although still positive, at a CAGR of around 1.2% to 2013. This is in line with economic projections from the Federal Reserve suggesting a return to typical GDP growth of 2–3% in 2010, with inflation remaining at standard levels of around 1–2%.
• The combined European members of the G7 represent a total market value of .3bn in 2009, making Europe important for those looking to enter or expand in the kids’ foods and beverage category and succeed in the long run.
• The US market for kids’ foods and beverages is dominated by soft drinks, which make up almost 40% of the category as a whole.
• Outside of the US, Europe is the largest market for ‘natural’ and healthy products, with Western European countries such as Germany, the UK, France and Italy impacting global food and beverage trends. Of all categories, dairy is the largest (23%), representing Europe’s interest in all things dairy, from cheeses to probiotic yoghurts.

• What are the latest trends in the market food health kids foods and beverages? And which products are already capitalising?
• What lessons can be learned for the nutrition and health claims regulation in the EU and product claim litigation in the US to avoid unwanted and brand damaging media attention?
• What kids products/brands have been damaged by litigation and regulation in the US over the past 5 years?
• What new products are defining the future of the kids marketed based of packaging, claims and positioning?
• Which European country has one of the highest obesity rates in children and still not being capitalised on in the health foods market?

Ph : 91-22-40583000
Emailid: marketing@visionshopsters.com
Website : www.visionshopsters.com

Filed Under: Healthy Child Tagged With: future, Impact, Kids, Nutrition, opportunities, product, regulation, Shopsters, Vision

Nutrition Games For Kids

July 19, 2011 by admin Leave a Comment

Getting kids to eat a healthy and balanced diet can be a nightmare sometimes with them refusing to eat anything that even looks as if it could do them some good. Aside from bribing them with sweets and toys there is not that much that you can do to change these fussy eating habits…or is there?

Actually nutrition games for kids are the best ways in which you can try and encourage your little darlings to eat some of the healthy stuff. Coming up with your own ideas for these can be rather difficult so I’m going to save you some of the time and fill you in on a few ideas!

First of all one of the first nutrition games for kids that you should try is to get yourself a little chart and place it in the kitchen or on the wall next to the dining table. On this chart you should have each of your children’s names and also have it separated into days and also the three different meals of the day. These charts can be bought from quite a few paces and looking online is a great idea but you can also make them fairly easily at home by making your own on the computer and printing it off. You could always encourage the kids to get out their colouring pencils and do the job themselves!

Once the chart is complete you should get the kids to fill in all the healthy food that they are eating, so for broccoli you could have them draw a picture of the vegetable on the chart and follow this pattern for all of the meals that you present them with. This not only encourages them to get creative but also teaches them about healthy eating and also to be able to identity different food groups. You could always supply the child that manages to eat the most nutritional food with a prize at the end of the week to spur them on even further!

You could play nutritional games for kids when you are shopping for the groceries as well and this can be great fun as long as you can keep an eye on them all running about and driving you mad! One good idea for this is to tell your children to find a vegetable or fruit that is a certain colour and then they can place it in the shopping trolley and then choose the next item. This can be great fun and again provides an education for your kids as well as encouraging them to eat healthier and have fun at the same time.

Teaching the kids how to cook while you are cooking is another great nutrition game for kids and can also prove to be an educational experience for both them and you! Try to encourage them to eat more healthy foods by allowing them to cook alongside you and this can also prove helpful in future when they get older as they will have no excuse not to cook!

Filed Under: Healthy Child Tagged With: Games, Kids, Nutrition

Reducing Sugar and Fat in Your Child’s Breakfast…While Adding Nutrition and Taste

July 11, 2011 by admin Leave a Comment

Wanting more nutrition and taste in your kid’s breakfast without completely eliminating all of the “fun” sugary cereals in your home? There are ways to keep both of you happy by reducing the artificial sugar and flavors with yummy, nutritious substitutes. Flax seeds, fresh fruit, stevia, honey and the odd nut are some ways to get on track. Here’s how you can incorporate the good stuff, sneak out some of the bad…and satisfy your little one in the process.

Let your child choose their favorite breakfast cereal. If it’s sugary, that’s ok. Many children enjoy looking that the boxes and mulling over their choices. Be patient and let them take their time. If you consciously mix up your “healthy” cereals with the sugary ones in the cupboard, your child may surprise you and begin to develop a taste for and/or picking them for breakfast on their own.

After your child has picked their cereal, pour it into their bowl until it is about 1/3- 1/2 full. Depending on your goals, decide on the ratio of “not-so-nutritious” to “nutritious” based on the sugar/color/added flavors of the cereal.

Do your best to “match up” your child’s sugary cereal with a similar healthy, nutritious cereal or fruit. For example:

*Fruit Loops can be paired with whole grain, regular or Honey Nut Cheerios;
*Frosted Flakes can be paired easily with plain Corn Flakes;
*Golden Grahams can be paired with Life cereal;
*Cocoa Crispies can be paired with plain Rice Crispies

You can also mix and match “healthy” cereals for texture and flavor to keep things interesting, or allow your child to have a half bowl of their favorite sugary cereal, and make up the other half with fruit. Cut up complimentary fruits into small bite sized pieces so it ‘becomes’ a natural part of the meal. The sugar from the cereal will quickly and seamlessly also sweeten any fruit.

Adding a good helping of fruit to a bowl of cereal is a great way to ensure your little one kickstarts their day with a full serving of “nature’s candy”. Adding dried fruit or nuts also packs a bunch of ‘good’ sugars’, nutrients and texture without sacrificing any flavor.

If your substitutions leave your child complaining that the cereal is not sweet enough or just plain bland, add a little stevia (a natural sweetener) or a swirl of honey. While in the process of ‘weaning’ your child from a sugar habit, this can be a temporary, happy medium.

It is possible for you and your kids to be enthusiastic about a delicious, healthy, and easy breakfast! Just change things up and get adventurous…you’ll both be glad you did!

Filed Under: Healthy Child Tagged With: Adding, Breakfast...While, Child's, Nutrition, Reducing, Sugar, Taste

Nutrition and Recipes

June 25, 2011 by admin Leave a Comment

By “Butch” West

Introduction: Organic Gardening, in my opinion, is Gardening God’s way. While some chemicals may have their place, many chemicals and pesticides are dangerous to you and your children. They are poisons.

I have worked for a gym [fitness center] for about 6 years, and fitness is about health. I also studied nutrition, again, about health. I love to garden, and that has grown into Blest of the West Gardens. Although each area has a niche, it is hard to separate nutrition and fitness. Vegetable gardening is an area that can bring it all together.

Why buy local? Well, why not? Here are a few of my reasons. Get to know people. Yes, you can get to know the girl or guy at the checkout line, but not for long. Usually there are long lines that prevent any form of prolonged conversation. Farmers Markets are one place you can actually talk to the farmer.

Price. Farmers can produce crops more economically by “cutting out” the middleman, or in some cases middlemen. Farmers drive their own vehicle, no more than 150 miles [depending on rules of various area markets] to their market. This usually also means produce is fresh and in season.

You can also do your own gardening and grow your own lunch. This can be both good exercise and nutritious. Growing your own groceries is a good idea.

I’ve heard some people say, the plants don’t know it’s not organic. I have a question for those of you who think this way. Would you feed your kid rat poison if he did not know it was rat poison? Probably not, it is irrelevant whether the plant knows whether or not what it gets is organic or not. What is relevant is, is it good for the plant?

Most organic methods are better for the plants than most chemical methods. True, many times, you will see chemicals produce faster starts to plant growth. But overall production is often halted part way through the season.

Organic gardening is something any one can do. You can have fun, get good exercise and grow your own nutritious food.

Butchie’s Dagwood Sandwich

A big sandwich is a healthy sandwich.

Ingredients: 4 slices whole wheat [or other whole grain] bread.

Meat of your choice, I use turkey or chicken [thin or deli sliced], 1 slice for each slice of bread.

A few tablespoons of mustard

4 slices cheese.

Lettuce [Lot’s of lettuce]

Tomato [at least 4 slices].

Peppers [Jalapeno or bell or both

Cucumbers or pickles

Put together and stuff your face. Or to take to work for lunch.

Yield: 2 sandwiches.

Both these sandwiches together have fewer calories than 1 McDonald’s hamburger. You can trade or add any ingredient to your own liking.

Fruit Salad.

Ingredients

Any 4 or 5 [or more fruits]

Strawberries

Blueberries

Blackberries

Bananas

Pears sliced or diced into bite size pieces.

Cottage Cheese [about 8 oz].

Mix all ingredients together. Place in covered container. Refrigerate until ready to eat.

Just Salad.

Ingredients

1 head lettuce

1 or 2 cucumbers, sliced or diced

3 or 4, perhaps up to a dozen or so boiled eggs, shelled, cut or mashed

1 onion, diced

1 or more tomatoes, diced

A few slices of Jalapeno and/or bell peppers [bells should be closer to diced].

Mayonnaise, Miracle Whip or dressing of your choice, a few tablespoons.

Mix and Match, refrigerate and/or eat. Put in a covered container until you are ready to eat. The dressing is not a necessary ingredient and you can add, subtract or substitute the others to your liking. The point of dicing in this recipe is simply to get the ingredient into bite size pieces. Shredded carrots is a good addition to this recipe, mash the boiled eggs while you are mixing the other ingredients together. And mix them too; of course, I also like shredded cheese in my salads.

Filed Under: Healthy Child Tagged With: Nutrition, Recipes

The Importance of Nutrition For Soccer Kids

June 21, 2011 by admin Leave a Comment

Over the years Kids Soccer has exploded onto the sporting arena. More kids play soccer than any other sport in the world. As coaches and parents a lot of emphasis is placed on training methods and fitness. Without a shadow of a doubt theses areas are important, but the most important aspect of the game, nutrition is overlooked.

Just a quick question before I dive into the importance of Nutrition. Would you drive your car when it was about to run out of petrol? A safe bet would be no. Then why do soccer players attend training or even a match on an empty stomach. If you coach a soccer team or even parent a soccer player, nutrition is crucial to peak performance. It’s not only crucial for performance but it’s a necessity for well being.

Do you know what glycogen is? Kids that are playing soccer have no idea of what glycogen is. Do they really need to know what glycogen is? No they do not! However, coaches and parents should inform their players about the importance of a balanced diet that include high amounts of carbohydrates.

Without going into too much scientific jargon, glycogen is a polysaccharide of glucose which more or less acts like energy storage. Glycogen is found in the muscles, liver and to some extent in the bloodstream. When taking part in a soccer match, the body uses this stored energy to convert it to glucose which is a form of energy. So what happens when the body, in particularly the muscles is lacking glycogen? The body cannot produce enough energy for your muscles to function properly. So inevitably your performance suffers and the risks of soft tissue injuries increase.

So how do we maintain glycogen levels in our muscles? It’s simple, just eat food. Eating foods with high amounts of carbohydrates helps replenish the glycogen levels in your body. So when its time to compete in your soccer match, you are energized and ready to go. You should never starve yourself prior to training or a match because the body will start to utilize its glycogen bank. Make sure to deposit nutritious foods in the glycogen bank at regular intervals. Under no circumstance are you to fast before a big game or drink high energy drinks filled with sugars.

Filed Under: Healthy Child Tagged With: Importance, Kids, Nutrition, Soccer

Kids Soccer, The Importance of Soccer Nutrition

June 19, 2011 by admin Leave a Comment