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Tips on Eating Healthier

foods-that-boost-immune-system-health

Your Health is Your Responsibility

Deciding to eat healthier and making wiser food choices is a personal choice you alone must make as no one else can make this decision for you.

Never before has America seen the level of obese people as there are in today’s society. If you are over 30 your ideal body weight you are considered obese, a hard word to admit. If you are over this 30, your weight you are considered to be “Morbidly Obese.” There are many reasons for our obesity problem, but the bottom line has to do with making the right food choices for the rest of your life, a lifestyle change.

To eat healthier means to eat all the food groups in appropriate amounts and leaving the table feeling sufficiently full, meaning you do not exit the table with a “stuffed” stomach.

  • Eating healthy has absolutely nothing to do with any diet.
  • Eating healthy is a healthy state of your mind.
  • Eating healthy is a lifetime is your commitment for lifestyle changes
  • Eating healthy never constitutes eating even healthy foods until your seams split in your clothes.
  • Eating healthy means eating appropriate amounts of healthy foods.
  • Eating healthy never ends as long as you live

Eating healthy means a better blood pressure, decreasing risks for heart disease and diabetes. You reduce the chance of other diseases due to obesity. You have better chances of keeping your weight within an appropriate range for your body type and age. Keep your weight healthy by eating properly size meals.

What Does Healthy Eating Constitute? 

  • Whole grains
  • Fresh or frozen fruits and vegetables
  • Fresh chicken, turkey, fish, eggs
  • Eat less red meat, two to three times a week
  • Dairy
  • Fats
  • Natural sugars
  • Avoid eating white such as white flour, white sugar, and too much salt

Necessary Food Groups Every Day

Whole Grains

Whole wheat bread, pasta, and cereals without sugar content. Make sure the label reads, “Whole.”

Fruits and Vegetables

These foods add many vitamins, minerals, and fiber to your diet. Eating these groups is better than drinking 100% fruit juices

Proteins

Healthy proteins include limited red meat, chicken, turkey, fish, eggs, beans, nuts, soy

Dairy

Adds needed calcium to the body for healthy teeth, bones. Examples include low-fat yogurt, cheese, and milk

Fats

The body requires some fat each day. Avoid saturated fats and turn to unsaturated fatty foods, for example, oily fish, and avocados. Healthy fats are necessary for healthy joints, hair, and skin.

Sugars

Sugars are contained naturally in some foods like fruits. Avoid white sugar, high fructose corn syrup and anything that relates to sugar (read food labels.) Too much sugar will help you gain weight; increase the risk for heart disease and diabetes. Too much sugar puts you at risk for other diseases.

You Can Manage Your Food Groups

Control your meal portion sizes depending on your age, and activity levels.

Eat fresh or fresh frozen foods and avoid canned foods that contain hidden sugars, and hidden sodium.

Eat foods by baking, broiling, grilling, steaming.

Avoid

  • Avoid processed foods
  • Avoid frying foods
  • Avoid overcooking foods
  • Avoid candy, cookies, cakes, pies, ice cream
  • Limit alcohol
  • Stop smoking
  • Avoid salt and replace with herbs and spices

It takes a bit of common sense to eat healthier. Eating healthy is not a complicated matter or restrictive. If you eat foods from mostly plant sources like fresh or frozen vegetables, fruits, whole grains and strictly limit your processed food choices, and red meats, you are feeding your body healthier.

Add to your healthy lifestyle, eating a doctor approved, daily exercise routine.

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Getting Active With The Whole Family

10-Family-friendly-Activities-to-Play-With-Kids-at-the-Par-8613-a16a824950-1482342174

Balancing Work and Family Fitness

In today’s society, both parents work. The reason for this comes out of the necessity to bring in an adequate amount of money to meet debt demands. A mother and father are the first to express concern about making the time to balance the needs of the family while balancing the budget and having the time and energy for both.

Set a Good Example for Your Kids

If you are a parent, you need to remember that your children learn by the example you set. Children are keen on observation and follow what parents do and say.

For example, if you are a couch potato in any spare time you have, your children are going to spend more time sitting, gaming, watching television, and take up more inactivity outlets.

This generation is full of electronics that grab the interest and attention of children everywhere. It seems as though all kids want to do is play with their electronic gadgets.

These sedentary activities do bodies no favors. Learn to limit your children’s time on television, kindles, iPhones, computers, and gaming consoles. Children these days love to be told to “Go to your room.”

Everyone Has 24 Hours in a Day

If you are a parent, you are the ones to instill in your kids the importance of physical fitness. Everyone has 24 hours in a day. The clue to making the time for physical fitness with the kids is how you schedule your time.

Allowing one hour out of 24 hours a day for moderate to vigorous activity every day helps all family members remain healthy and keep weights within a reasonable range. This time also allows for bonding time for parents and children.

This one hour allows for your kids to learn how important physical fitness is to you and your spouse. The kids may not want to comply, but once they do they will not know where the hour went and wanted more.

Do as much as you can outdoors. The fresh air is invigorating and gives parents and children a healthy appetite for all of the healthy foods you fix.

If you are at a loss for ideas, there are plenty of ways in which you incorporate one hour of fitness with the kids.

Some Family Activity Examples

  • Hiking on a nature trail
  • Biking
  • Team sports
  • Walking
  • Go bowling
  • Play a game of tennis
  • Play tag
  • Take the kids for a game of miniature golf
  • Fly a kite
  • Go sledding
  • Cross-country ski
  • Take the family for a swim, winter or summer
  • Play ball
  • Jump rope
  • Lawn care, garden, and pulling weeds
  • Rake up leaves and jump in the piles
  • Plan a room where you can, and your kids can build a workout room on inclement weather days.

Do not allow your children to form bad habits for exercise and eating.

When there is something as important in your life as physical activity for one hour a day, many things can obstruct your plans. These obstructions can come in the form of,
emergencies, work, deadlines, and unexpected visits from family and friends to mention a few.

You must meet your unique obligations so just rearrange your schedule and fit it in or spend extra time the next day doing what everyone loves to do in the way of exercise such as biking two hours instead of one hour.

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October 4th Is Walk And Bike To School Day

Logo_WBTS

Times Do Change

As a parent have you ever heard your grandmother or grandfather say to you, “Why when I was a kid, I walked to school every day, all year, in the rain, blizzards, and hot sun and it did not kill me?”

Walking or biking to school is excellent exercise and good for the kids to do at least once in a while.

This October 4th is not a new idea. This idea formed over 20 years ago with the sole purpose of celebrating health and the benefits of walking or biking to and from school for individual students. Instead of using a vehicle to and from school, students are given a chance to participate in active transportation to and from school on this day anually.

At any rate, October 4, 2017, is now set aside internationally, yes internationally, as a day where children are encouraged to walk or bike to school. This event is recognized globally by over 40 countries including the United States and Canada. Check with your school to see what events and surprises your school planned for October 4th.

So parents, if you do not trust the world we live in, and with good reason, maybe you can fulfill this day by walking or biking along with your child to school. If your school has individual plans, you will not want to miss the excitement with your family in attendance.

After all, this event is set in place for some reasons, such as,

  • Good exercise
  • Parents get outside with their children and teach children about pedestrian and bicycle safety
  • Reduces the amount of cars on the road and at schools
  • Helps to bond families, children, the community, and the school together
  • Preserves the environment
  • Enhances healthy lifestyles

It is a proven fact that children who walk or ride a bike to school and are physically active before the bell rings for classes are better prepared for class, they perform better in class, behaviors improve, and attention is improved.

Jump On Board and Enjoy This Special Day

Some schools plan to have students register for this event and inform parents, students, and the community through banners, flyers, information sent home, and in local newspapers.

There are many different things various schools do such as planning photo shoots with students, parents, and school staff.
Some dedicate the whole day to fitness and wellness. Schools may host bar-b-ques, picnics, or potlucks promoting nutritious food choices.

Some schools designate the whole month of October with weekly activities set aside

Thousands of school districts report that every year, there is an ever-growing interest and participation on October 4th by parents and children from a 20-year-old idea, made possible by school principals, physical education instructors, and teachers gladly promoting this event every year.

How do Communities Participate?

  • Children travel to and from school in groups or with parents
  • Choosing safe routes to and from school
  • Walking or biking on designated crosswalks
  • Utilizing crossing guards
  • Walking or biking on streets where speeds set lower
  • Walking or biking on sidewalks where there is less busy traffic
  • Instituting frequent information to the community so people who are diving can be made aware of the importance of October 4th and be ever-mindful of more children walking or riding bikes on that day

Set October 4th aside on your calendar to get outside with your child and get some fantastic exercise in the crisp and lovely fall colors. October 4th is the day you leave your car at home and walk or bike to school with a family.

 

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Getting Active With The Whole Family

10-Family-friendly-Activities-to-Play-With-Kids-at-the-Par-8613-a16a824950-1482342174

Image is from 30seconds.com

Balancing Work and Family Fitness

In today’s society, both parents work. The reason for this comes out of the necessity to bring in an adequate amount of money to meet debt demands. A mother and father are the first to express concern about making the time to balance the needs of the family while balancing the budget and having the time and energy for both.

Set a Good Example for Your Kids

If you are a parent, you need to remember that your children learn by the example you set. Children are keen on observation and follow what parents do and say.

For example, if you are a couch potato in any spare time you have, your children are going to spend more time sitting, gaming, watching television, and take up more inactivity outlets.

This generation is full of electronics that grab the interest and attention of children everywhere. It seems as though all kids want to do is play with their electronic gadgets.

These sedentary activities do bodies no favors. Learn to limit your children’s time on television, kindles, iPhones, computers, and gaming consoles. Children these days love to be told to “Go to your room.”

Everyone Has 24 Hours in a Day

If you are a parent, you are the ones to instill in your kids the importance of physical fitness. Everyone has 24 hours in a day. The clue to making the time for physical fitness with the kids is how you schedule your time.

Allowing one hour out of 24 hours a day for moderate to vigorous activity every day helps all family members remain healthy and keep weights within a reasonable range. This time also allows for bonding time for parents and children.

This one hour allows for your kids to learn how important physical fitness is to you and your spouse. The kids may not want to comply, but once they do they will not know where the hour went and wanted more.

Do as much as you can outdoors. The fresh air is invigorating and gives parents and children a healthy appetite for all of the healthy foods you fix.

If you are at a loss for ideas, there are plenty of ways in which you incorporate one hour of fitness with the kids.

Some Family Activity Examples

  • Hiking on a nature trail
  • Biking
  • Team sports
  • Walking
  • Go bowling
  • Play a game of tennis
  • Play tag
  • Take the kids for a game of miniature golf
  • Fly a kite
  • Go sledding
  • Cross-country ski
  • Take the family for a swim, winter or summer
  • Play ball
  • Jump rope
  • Lawn care, garden, and pulling weeds
  • Rake up leaves and jump in the piles
  • Plan a room where you can, and your kids can build a workout room on inclement weather days.

Do not allow your children to form bad habits for exercise and eating.

When there is something as important in your life as physical activity for one hour a day, many things can obstruct your plans. These obstructions can come in the form of,
emergencies, work, deadlines, and unexpected visits from family and friends to mention a few.

You must meet your unique obligations so just rearrange your schedule and fit it in or spend extra time the next day doing what everyone loves to do in the way of exercise such as biking two hours instead of one hour.

Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Healthier Eating

foods-that-boost-immune-system-health

Your Health is Your Responsibility

Deciding to eat healthier and making wiser food choices is a personal choice you alone must make as no one else can make this decision for you.

Never before has America seen the level of obese people as there are in today’s society. If you are over 30 your ideal body weight you are considered obese, a hard word to admit. If you are over this 30, your weight you are considered to be “Morbidly Obese.” There are many reasons for our obesity problem, but the bottom line has to do with making the right food choices for the rest of your life, a lifestyle change.

To eat healthier means to eat all the food groups in appropriate amounts and leaving the table feeling sufficiently full, meaning you do not exit the table with a “stuffed” stomach.

  • Eating healthy has absolutely nothing to do with any diet.
  • Eating healthy is a healthy state of your mind.
  • Eating healthy is a lifetime is your commitment for lifestyle changes
  • Eating healthy never constitutes eating even healthy foods until your seams split in your clothes.
  • Eating healthy means eating appropriate amounts of healthy foods.
  • Eating healthy never ends as long as you live

Eating healthy means a better blood pressure, decreasing risks for heart disease and diabetes. You reduce the chance of other diseases due to obesity. You have better chances of keeping your weight within an appropriate range for your body type and age. Keep your weight healthy by eating properly size meals.

What Does Healthy Eating Constitute?

  • Whole grains
  • Fresh or frozen fruits and vegetables
  • Fresh chicken, turkey, fish, eggs
  • Eat less red meat, two to three times a week
  • Dairy
  • Fats
  • Natural sugars
  • Avoid eating white such as white flour, white sugar, and too much salt

Necessary Food Groups Every Day

Whole Grains

Whole wheat bread, pasta, and cereals without sugar content. Make sure the label reads, “Whole.”

Fruits and Vegetables

These foods add many vitamins, minerals, and fiber to your diet. Eating these groups is better than drinking 100% fruit juices

Proteins

Healthy proteins include limited red meat, chicken, turkey, fish, eggs, beans, nuts, soy

Dairy

Adds needed calcium to the body for healthy teeth, bones. Examples include low-fat yogurt, cheese, and milk

Fats

The body requires some fat each day. Avoid saturated fats and turn to unsaturated fatty foods, for example, oily fish, and avocados. Healthy fats are necessary for healthy joints, hair, and skin.

Sugars

Sugars are contained naturally in some foods like fruits. Avoid white sugar, high fructose corn syrup and anything that relates to sugar (read food labels.) Too much sugar will help you gain weight; increase the risk for heart disease and diabetes. Too much sugar puts you at risk for other diseases.

You Can Manage Your Food Groups

Control your meal portion sizes depending on your age, and activity levels.

Eat fresh or fresh frozen foods and avoid canned foods that contain hidden sugars, and hidden sodium.

Eat foods by baking, broiling, grilling, steaming.

Avoid

  • Avoid processed foods
  • Avoid frying foods
  • Avoid overcooking foods
  • Avoid candy, cookies, cakes, pies, ice cream
  • Limit alcohol
  • Stop smoking
  • Avoid salt and replace with herbs and spices

It takes a bit of common sense to eat healthier. Eating healthy is not a complicated matter or restrictive. If you eat foods from mostly plant sources like fresh or frozen vegetables, fruits, whole grains and strictly limit your processed food choices, and red meats, you are feeding your body healthier.

Add to your healthy lifestyle, eating a doctor approved, daily exercise routine.

 

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Understanding Milk Allergy

Raw-milk2_406x250

Image is from Food Safety News

One of the most common food allergy in infants and young children is milk allergy. Common symptoms can vary from mild reactions such as hives to severe ones such as anaphylaxis.

It is approximated that around 2.5% of children below the age of three years are allergic to milk since most children who suffer from this condition do so in their first year. The allergy however, dissipates as children grow older depending on the milk antibodies in their blood. It therefore means, that it is possible for your physician to determine whether your child will outgrow the milk allergy by simply measuring these antibodies.

The sensitivity to these allergy varies from one person to the other. There are those who experience a severe reaction upon ingestion of a small amount of milk whereas there are those who experience a mild reaction after consuming a moderate amount. However, some reactions can be life-threatening and this is why this allergy can not be taken so lightly.

 

Differences between lactose intolerance and milk allergy

Lactose intolerance should not be confused with milk allergy. A food allergy has to do with the immune system, which overreacts upon the introduction of a specific food protein. When the food protein is consumed, it triggers an allergic reaction that ranges from hives, rashes, itching, swelling, wheezing, breathing difficulties and even loss of consciousness.

Food intolerance, on the other hand, does not involve the immune system. People who suffer from lactose intolerance simply lack an enzyme called lactase, that is responsible for breaking down a sugar found in dairy products called lactose. Consequently, a lactose-intolerant patient will be unable to digest any food that contains lactose and may experience symptoms such as diarrhea, gas, bloating, cramps and nausea. While this condition can be very uncomfortable, it is not life threatening.

 

Formula for infants with milk allergy

Infants who are allergic to milk are supposed to be fed with a formula that contains milk which has been hydrolyzed. This means that the protein contained in the milk has been extensively broken down which makes it different from the protein found in your normal milk and therefore causes no allergic reactions. Some doctors also recommend soy-based formula on condition that the child is not allergic to soy.

A milk-free formula is supposed to be used past the one year mark as it contains essential nutrients that are necessary for children who have a restricted diet due to food allergies. It is always recommended to consult with a doctor or nutritionist so as to ensure that you meet the nutritional requirements of your child.

 

Management and treatment

The only way to control a milk allergy is to avoid milk products altogether. It is therefore, crucial for parents of children who have milk allergy to read product labels very carefully. The Food Allergen Labeling and Consumer Protection Act (FALCPA) dictates that all food products sold in the USA with mild products must be labeled with the word “Milk”.

There are two common types of milk proteins; whey and casein. Whey is found in the liquid part of milk and constitutes 20% of all the milk proteins while casein is found in the solid part of milk and contains the other 80% of the milk proteins. Milk proteins can be found in many products, some of which are unexpected. For example, sausage, canned tuna, meat and even some beverages such as energy and body building drinks. Therefore, if symptoms of milk allergy occur, track your diet for the culprit and report to your allergist.

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Avoid Food Allergies This Holiday Season

Large family eating Christmas dinner

This holiday season, you may be planning to travel and to visit places where you can relax, or you may want to stay at home and spend time with your family and friends. The most significant aspect of holidays is the food. It is what makes a holiday fun and exciting, along with creating great memories with the people you love.

However, this is also the season for food allergies. Because of this, preparing for the holidays with food allergies is a must. You should keep in mind that it is not only you who can suffer from allergies but also your visitors or guests. If you are the guest, there are things you should consider protecting yourself.

Today, we will go over several ways to avoid food allergies this holiday season. Let’s get started!

When Traveling

Plan your route and itinerary ahead of time. There should be places that will cater to your diet and any allergies you might have. You can ask these restaurants what specific ingredients they use to keep you safe. If you happen to be staying in a hotel, it’s best to check again with the hotel staff for food that might be an issue.

However, it is best if you bring some foods which you know are safe for you to eat. It’s easy to pack up items from home and bring them along with you, unless you are traveling on a plane. Even so, you can ask the airlines for a list of ingredients so you are safe.

The main concern here is that is if someone is unsure what is in the ingredients of a specific food, and if you have any doubt that it may be something you may be allergic to, then you should avoid this food.

Dining at Home

You may also have a choice to spend holidays at home. Before you invite your friends, ask them or try to know what kind of food they prefer. Also, ask if anyone who is coming might have any food allergies in order to help cater towards their needs.

If you have a friend or family member who does have a food allergy, then you should have a variety of food ready and always read the labels to see the instructions and indications about allergic reactions.

Dinning at Your Friend’s House

Of course, you cannot just demand for something. As courtesy, you should make your friend feel you appreciate whatever he or she has prepared for. The best way is to offer for help. Go to your friend’s home early and suggest foods to prepare.

You can tell your friend ahead of time about your allergy. If you visit another person whom you are not that very close, you can bring some food or snacks for you or for your kids in case you run out of choices.

If you receive an invitation, this is your chance to politely ask what foods to expect and mention you have some allergies. There is nothing wrong with being straightforward than being too late.

Food allergies are a major concern for a lot of people these days, especially during the holiday season. To enjoy the season and all it has to offer then make sure you eat what’s safe for you, and if you have a friend or relative with a food allergy make sure to make them food that is safe for them and always remember to read the label. Nevertheless, there are still more ways to navigate the holidays with food allergies.

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Common Food Allergies

pmls-fareinfographics-foodallergies

Image is from FARE

Theoretically, any food you consume would cause an allergy. However, only a handful of foods can cause around 90 percent of allergic reactions to food. The substance responsible for allergic reactions in drinks or foods is known as an “allergen.” In regards to food, almost all allergens are proteins. However, for most individuals, these proteins are not allergens since their immune system hardly reacts to them

The Most Common Allergenic Foods

These are also referred to as the ‘big eight.’ They are;

  • milk
  • wheat
  • fish
  • eggs
  • peanuts (groundnuts)
  • soy
  • shellfish (including crab, shrimps, and mussels)
  • nuts from trees (including almonds, hazelnuts, Brazil nuts, and walnuts)

Most allergic reactions to food among children are to soya, milk, peanuts, eggs, wheat, and nuts from trees. Most children seize being allergic to these foods early on in their childhood. A majority of adults typically react to fish, nuts, shellfish, citrus fruit, wheat, and peanuts.

Fish allergy

Fish allergy can be responsible for causing severe reactions such as anaphylaxis. Children are less likely to have an allergic reaction to fish and shellfish than adults. This could be attributed to the likeliness of adults having eaten fish more often than children. If you get allergic to one type of fish such as haddock, then you are likely to react to other types of fish including cod, whiting, mackerel, and hake. The reason for this is that the allergens contained in these fish are quite similar. Unfortunately, cooking does not terminate fish allergens. In fact, if you have a fish allergy, you might be allergic to cooked fish but not raw fish.

Egg allergy

Egg allergy is more common in childhood just like most food allergies. By the age of three, almost half the children who have it grow out of it. Egg allergy can cause anaphylaxis in a few cases. There are three proteins in the egg white that would make you get an egg allergy namely: ovalbumin, conalbumin, and ovomucoid. Cooking can help you destroy some of these allergens, but not others. Therefore, you might find yourself reacting to both cooked and raw eggs.

Occasionally, you might find yourself reacting to eggs because you are allergic to turkey, quail or chicken meat, or even bird feathers. This is typically called bird-egg syndrome.

Milk allergy

This is the most common food allergy in childhood as it affects 2-7% of babies below one-year-old. Milk allergy is prevalent among babies with atopic dermatitis. A reaction is typically triggered by small amounts of milk that can either be passed from feeding cow’s milk to the baby or through the mother’s breast milk from dairy products she has consumed. While most children grow out of milk allergy by age three, a fifth of children who are allergic to cow’s milk remain allergic to it even as adults

In most cases, the symptoms of milk allergy are mild and can affect any part of your body. They include;

  • diarrhea
  • stomach cramps
  • vomiting and
  • difficulty in breathing

Milk allergy can cause anaphylaxis in very few cases.

You can be allergic to either casein or whey, or even both of these allergens. Heat treatment like pasteurization changes whey so if you are sensitive to whey, you might not react to pasteurized milk. However, heat treatment doesn’t affect casein, so if you are allergic to casein, you are more likely to react to all types of milk and its products.

Some highly hydrolyzed milk formulas might be suitable for babies with cow’s milk allergy.

The food allergies named above are just a few of the many affecting humans.

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