Thursday, March 17, 2016

10 Ways to Raise Healthy Children

health definition
As with any lesson, to have healthy habits even children need to practice and continue to exercise. Here are some ways that parents can do for your child to grow up healthy, active and have a good diet as submitted Alexis Tindall, a nutritionist.

1. Do not send children spend on food
Let kids stop eating when the stomach is full, not when the food on his plate was empty. This means they were asked to eat when you're not hungry.

A study showed that children who were ordered to spend any food on his plate, tend to eat food in larger portions if not at home. Children who spend only 60 percent of the contents of the plate is also quite still normal.

2. Create the sport so enjoyable
As adults, we identified the sports gym. But for the children, they need only active for about an hour every day.

Accompany them around riding bikes or playing ball in the yard. The delightful experience will be remembered children so that they not only active but also happy.

3. Do not allow children to eat while watching TV
Children who eat meals in front of the TV will not focus on food so they tend to eat unconsciously. Milling food advertising on television also makes children so tempted to unhealthy foods.

4. Limit the use of gadgets
According to Alanna Levine, a pediatrician, too often in front of the TV or computer can make a child's creativity declined. Limit the use of gadgets or watching tv no more than 2 hours every day. But as a parent you also need to set an example.

5. Serve different foods
Begin early to introduce children to the various types of food. Usually the food choices children have not changed much since they were aged 2-3 years to 8 years.

If you are trying to introduce new foods, such as fish, may first child will be refused. Be patient. Do not immediately punish the child if he does not finish it because he would consider the fish as food punishment. If he had not liked it, try to introduce again several times.

6. Give healthy snacks
Research shows that there is an increase in the number of calories consumed by children since the 70s until the 2000s. The biggest contributor is a sweet dessert.
Children do need a snack, but make it a habit he intake of healthy foods, such as fruits or grains, not just sugar and flour.

7. Do not give candy as a reward for good behavior
Sweet foods not only provide more calories, but the habit of giving this kind of dishes will change the views of the child. For him, sweets are a reward for every good thing that he did.

8. Avoid the rule "no junk food".
In theory, everything in moderation is good. Therefore do not be too hard in terms of food that may be diasup children. Teach children what healthy and unhealthy foods, as well as how many servings should he eat.

9. Be an example
The most important thing is that parents can be role models for their children. This applies to everything, not just about food, but also other habits, such as physical activity, and sleep patterns.

10. Eating together
There is strength in numbers. The eating habits of the whole family together is an opportunity to give an example of how much fun trying different types of food. If the child is old enough, encourage him to cook together so that her interest in healthy food increased.

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Tips to reduce sugar intake

                        health clinic
  • Health experts recommend reducing sugar intake to within recommended guidelines.
  • Cut back on the amount of sugar you may regularly add to foods and drinks, such as tea, coffee, cereal and pancakes.
  • Replace sugar-sweetened beverages with sugar-free or low-calorie drinks.
  • Compare food labels and select the products with the lowest amounts of added sugars.
  • When baking cakes, reduce the amount of sugar in the recipe by a third.
  • Try replacing sugar in recipes with extracts or spices, such as cinnamon, ginger, almond or vanilla.
  • Replace sugar on cereal or oatmeal with fruit.

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Tips to avoid coughs and colds

Everyone still seems to be coming down with a cough, cold or even the flu. But you can avoid the snuffles, by putting our Top 10 tips into action
1.Think green.

Dark green leafy vegetables, like kale, greens and spinach, Vitamin C and E all help your body fight infections and boost your immune system.
- Find lots of tasty recipes with spinach and kale
2. Don't be a sinner.

Smoking and drinking may be enjoyable for many of us, but they won't help you fight off an infection. Smoking means you're more likely to get a sore throat, while wine and beer will attack your liver and it will take longer for any germs to leave the body.
- Find tips on how to stop smoking
3. Chill out.

Stress is a huge factor in staying healthy, so if you can cut out the things that get you all knotted up, then you're less likely to catch a cold.
- More information on stress and how to beat it
4. Go for a curry.

Turmeric and ginger are both common ingredients in curries and research has shown that they can help to boost your immune system and protect against infections.
- Try one of our great curry recipes
5. Make a fruit cocktail.

If eating lots of fruit sounds like hard work, why not rustle up a fruit juice. Oranges, limes, strawberries, blackberries and apples are all packed with immune-boosting nutrients and can really help fight off sniffles.

6. Have a wash.

We're not saying you smell! Washing your hands is one of the best and easiest ways of stopping viruses getting to you.
- Get expert advice about hand washing
7. Get up and out.

We're not suggesting that you start training for the London Marathon, but getting regular exercise, even if it's a 20-minute walk to the shops, will help. Working your body increases its natural defences and reduces the chances of getting ill.
- More easy exercise tips on
8. Think like the French.

Garlic can be a real turn-off to some people, but it is one of the most powerful anti-bacterial and anti-viral nutrients around. If you find the taste too strong, you can always take it in tablet form.
- More recipes and tips for garlic
9. Get some sleep.

While you're under the duvet and your brain is having a rest, your body is using the time to recharge and fight off any infections.
- More information on insomnia and tips for a good night's sleep
10. Watch a funny movie.

It has been proved that laughter raises the levels of immune-boosting hormones in the blood, that help to fight infections. Laughter really is the best medicine.
- Talk about what makes you laugh with others

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Fluffy Teff Flour Pancakes (Gluten-Free and Vegan)

I have a new favourite ingredient and it is called teff flour. Never heard of it before? I hadn't either until I started experimenting with gluten-free baking. There are numerous gluten-free flours out there: oat, buckwheat, sorghum, almond, coconut, corn; the list goes on and on and on. Now, I can't really go into any specifics on why teff flour is so popular other than share my own highly subjective experience: it works great in pancakes. I've had issues in the past with gooey, not properly cooked, gluten-free pancakes and let me tell you, it ain't pretty. But to my great surprise, these ones turned out really light, airy and fluffy! Triple yay!

So from what I can understand, teff is an ancient grain that has been used in Eastern Africa for ages. Ethiopians and Eritreans use the flour to make their special, sourdough flatbread called Injeera. Like many other seeds and grains, teff has an excellent nutrient profile. It's high in calcium, iron, zinc and many other vital trace minerals and provides all of the 8 essential amino acids. Also, for some reason it makes for an awesome gluten-free flour substitute which is the main reason I use it. Because pancakes, you know.

You can find teff flour in health food stores, the gluten-free section in many conventional grocery stores and online. (Try this one, from Bob's Red Mill, for example. You can get up to $10 off your first order using my promo code "PWF503"). Hope this recipe works as well for you as it did for me!

- 1/4 cup oat or buckwheat flour

- 1/4 cup white teff flour (same nutritional stats as the dark one, just two different colours!)

- 1/3 cup unsweetened applesauce

- 3 tbsp - 1/4 cup unsweetened almond milk

- 1/4 tsp baking soda

- 1/2 tsp baking powder

- Optional: 1 tbsp granulated sweetener of choice (I use a sugar alcohol called erythritol which I absolutely love!)

- 1 tsp apple cider vinegar


Anything you want really, here are a few suggestions:

- Fresh fruit and/or berries

- Drizzle of maple syrup

- Coconut chips and raw cacao nibs

How to:
1. Combine all the dry ingredients in a bowl and make sure that the baking powder and soda are evenly divided throughout the mix.
2. Add the applesauce and almond milk and stir well. Let sit for a few minutes to thicken.
3. Pre-heat a non-stick frying pan or a regular frying pan with a spoonful of coconut oil over medium to low heat.
4. Add the apple cider vinegar to the rest of the batter right before cooking.
5. Fry small spoonfuls of the batter for a couple of minutes on each side. Don't make them too big/thick, they might not cook through!
6. Serve with toppings of your choice!