5-2-1-0 rule to keep your kid's BMI healthy

5-2-1-0 rule to keep your kid's BMI healthy

Author : Madhura(Thanks Chihealth)

 

The problem of obesity among children is increasing at an alarming rate. Obesity not only puts the kids at risk of serious health problems like diabetes, heart disease and asthma but also takes a toll on their emotions. Keep your kid's weight in check and keep obesity at bay with the 5-2-1-0 rule.
• Five: Include at least five servings of vegetables and fruits in your kid's diet. Keep serving them to your kids even if they don't eat them. Familiarity increases the possibility of them accepting the food. Serve them the fruits and vegetables in an innovative and attractive manner.
• Two: Limit TV watching and computer games to not more than two hours a day. Kids who spend more time playing video games will get less TV time, which in turn increases overall sitting time. Also, make sure you don't keep a TV in their bedrooms.
• One:Make sure your kid gets at least one hour of physical activity daily. Involve them in any kind of active sports like cycling, swimming, badminton, skipping, skating, dancing etc. They can start with small duration of time and increase later. The goal is to keep them fit and avoid obesity.
• Zero: Try to keep their sugar and junk food intake zero. Include these foods only occasionally in the diet.
Here are some things to keep in mind:
• Start their each day with a healthy breakfast. Never skip it.
• Avoid feeding fast food from outside on regular basis.
• Eat your meals together as a family.
• Check their food portion sizes.

How to Fight Fatigue with Exercise

Author : Divya Arun

 

Thanks to ChiHealth  

 

When people want a bit of an energy kick, they instinctively down a cup of coffee or devour a chocolate or candy. However, there is a healthier and effective alternative to boost your energy – Exercise. Studies show that physical workout is the secret to fighting constant fatigue, and it should be the go-to solution when you are feeling unergetic. Browse through the below article to seek out why and how you'll be able to simply incorporate enough exercise in your daily lives to feel nice.

Why Exercise Provides Energy?

However strange it may appear, it is true that exercise, which burns energy, makes it possible to feel fit. This can be because exercise improves blood flow that aids in carrying additional oxygen and nutrients to the muscles, providing you with added energy.

A little bit of exercise helps to seek out energy once you are tired, keeping in mind the sedentary lifestyle we have a tendency to lead. Specialists have found during a study of young healthy folks that doing low intensity exercise (e.g. walking) 3 times a week for 6 weeks had accrued their energy levels by 20%. Their fatigue levels were additionally slashed by 65%.

Sedentary folks committed to doing moderate to intense activity (e.g., cycling) for 6 weeks had accrued their energy levels by 20% with fatigue almost halved.

However, researchers found that more violent and intense exercise failed to give identical results. Instead, they offer the sensation of being fully exhausted.

Increase your Activity and Revel in the Results

Even if your energy levels are normal, physical activity can bring you great satisfaction anyway. The benefits of exercise on health go well beyond the energy pulse. Being in good shape reduces the risk of heart disease, type-2 diabetes, certain cancers, and depression. This also helps maintain weight, reduce stress, and sleep better.

Even if your energy levels are normal, physical activity will fetch you excellent satisfaction anyway. The advantages of exercise on health extend past the energy pulse. Being in good condition reduces the chances of cardiovascular disease, type-2 diabetes, certain cancers, and depression. This helps maintain weight, scale back stress, and sleep better.

According to specialists, a typical adult ought to have a minimum of 150 minutes of moderately intense exercise every week. Though this figure could appear overwhelming, it's truly solely half hour every day, 5 days per week. And it's not necessary to workout 30 minutes at once.

To give you a plan of how you can squeeze the 150 hours of physical activity into your week, you can walk briskly for ten minutes before work, during lunch break, or after work. Thus, you may easily reach your half-hour daily. Or else you can garden, do a little cycle ride or perhaps clean your house. As long as you are mobile for a minimum of 20-30 minutes, it's indeed considered exercise.

If you have not exercised for some time, it's better to consult a doctor before beginning any new exercise plan, and increase your level of activity step by step.

When Exercise is Not Enough

If you continue to feel constantly tired and sleepy despite physical exercises, consult a doctor. An underlying pathology can indeed cause this fatigue.

Another common symptom of fatigue is lack of sleep. Often, work demands, family, and household work require a late sunset and an early sunrise. A good quality sleep is as important to health as exercise and diet, so make sure to get enough sleep each night. Otherwise, no amount of exercise will help you boost your energy.

So, the next time you need energy, forget the coffee or chocolate bars; walk rather a brisk 10 minutes or vacuum your house and enjoy the feeling of being in good shape and full of energy.

Benefits of Physical Activity

Benefits of Physical Activity

 Thanks to Chihealth

 

1. Cuts your risk of high blood pressure
2. Reduces risk of heart disease
3. Reduces your risk of diabetes
4. Improves mood and decreases risk of depression and anxiety
5. Builds stronger bones which prevents fractures
6. Improves immunity
7. Gives you more energy
8. Helps with weight control
9. Helps you live a longer, fuller, happier life
People of all ages, shapes, sizes, and abilities can benefit from regular physical activity.
Here are some guidelines to help you succeed:
• Choose activities you like to do. Walk, bike, swim, exercise with a video, walk the dog, and play active games with the kids. Choose activities that are appropriate for your present fitness level and health condition.
• Start small. If all you have is 10- or 15-minute chunks of time a couple of days per week, begin with that. Be active during work breaks. Some activity is better than none.
• Build up gradually over time. Lengthen your activity period from 10-15 minutes to 20-30 minutes. Gradually increase to 3 days, then 4, and finally to a minimum of 5 days each week.
• Pick up the pace. As you get fitter, you'll be able to walk more briskly Aim for at least 30 minutes of moderate activity, most days of the week.
• Add strengthening and stretching exercises at least twice a week. Choose activities that work all the different parts of the body legs, hips, back, chest, stomach, shoulders, and arms.
• Keep a record. Write down your exercise goal and keep track of your progress.
• Avoid injuries. Get comfortable training shoes and use the right sports clothing to keep warm or cool as needed while active. Drink plenty of water, especially in warm conditions. See a healthcare provider if you have a health problem.

 

Miracle Drink- Apple, Beetroot and Carrot Juice

• What do you get when you mix together apple, carrot and beetroot juice? You get Miracle drink.

The drink has gained fame by the name, “Mricale Drink” because the countless benefits it gives to your brain and body is truly a miracle.

This powerful drink was introduced by Chinese Herbalists for the treatment of lung cancer and many other diseases ages ago. But currently it has gained massive popularity all over the world because of its magical health benefits.

The drink is simple to make all you need is a juicer, apples, carrots and beetroots. Juice them with their skins on and consume right after making it. Do not store. How many carrots, apples or beets you add to the juice is up to your own taste. You can either add more carrots or increase the quantity of apples. For best results, try to take them in equal quantities. You can even add lime juice to enhance its taste but do not add sugar.

Packed in this juice are the power of two vegetables and one fruit, all enriched with plentiful amount of lifesaving antioxidants. Apples contain nutrients like Vitamin A, B1, B2, B6, C, E and K, Folate, Niacin, Zinc, Copper, Magnesium, Potassium, Phosphorus, Iron, Calcium, Sodium and Manganese. Also the dietary fibers found in apples are very beneficial for health. Carrots contain a wide variety of vitamins such as Vitamin A, B1, B2, B3, B6, C, E and K, Folate, Niacin and Pantothenic Acid. There are minerals like Potassium, Calcium, Phosphorus, Magnesium and Selenium packed in it. One of the most important components found in carrots is beta-carotene. You can get the best of these nutrients by juicing the carrots. And the heart friendly Beetroots are enriched with nutrients like vitamin A, C, B-complex, potassium, iron, magnesium and copper. They contain anti-aging agents as well.

With the combined effect of the three you can get enough nutrients that will not just keep you going through the day but would also have long term beneficial effects on your health. Here is the list of some of the miracles it can do to your health:

• This drink is a hope for cancer patients. In fact few years back a Chinese herbalist recommended this drink to his patients suffering from lung cancer. By taking the drink daily for 3 months the patient recovered from this life threatening disease. It’s not only effective for lung cancer but cures almost all types of cancer by inhibiting the growth of cancer cells
• It is very effective in maintaining the health of other organs of the body such as kidney, liver and pancreas and protects them from various diseases. It can also strengthen the organs like heart and lungs
• As mentioned earlier that miracle drink contains the heart friendly beetroots. Also there are some components present in carrots that promote heart health such as alpha and beta carotenes and lutein. Together the two vegetables along with the goodness of apple help keep the levels of bad cholesterol down, keep blood pressure in control and protect the heart from many diseases. Miracle drink also saves you from heart attack
• Researchers say that the Miracle drink is a gift from God for spotless skin. It is very helpful in keeping away the pimples and also halts the aging of the skin. So a glass of miracle drink gives you fresh, radiant younger looking skin that you always dream of
• The drink is good for the digestive system. Not only it helps maintain the health of the stomach but also protects it from ulcers. It also regulates the bowel movements and gives relief in chronic constipation
• It is one of the best drinks you can supplement your brain with. It sharpens your memory and enhances the brain functioning
• The drink has a soothing effect on the eyes too. Working for long hours on computers can cause the dryness of the eye. The drink can eliminate dryness, redness and tiredness of the eye. It also sharpens the vision
• It is good for boosting immune system while protecting the body from various infections and allergies. People who are prone to suffer from Hay fever should take miracle drink. It can cure throat infections too
• The drink is helpful in detoxification of the liver and purification of blood. It increases the production of red blood cells
• Women having severe menstrual pain should try this drink, as it will give relief in the cramps and pain. People facing pain due to strenuous exercise should also take this drink
• The drink is also suitable for those who are planning to lose weight as it can give maximum energy with minimum number of calories
• Miracle drink is also good as an anti-inflammatory

How to use miracle drink
For the best results take miracle drink with empty stomach, early in the morning. One hour after consuming the drink you can take your regular breakfast. You can even take it twice a day, one in the morning and the other glass of it before 5 p.m. in the afternoon.

The time period for the miracle drink to work varies from person to person. In some cases taking the drink for a month is enough while in other cases 3 months time is required for the drink to actually start its work. You can make it a part of your daily diet for long term benefits and BTW you can find a health supplement cheaper than the Miracle drink.

Thanks to http://humannhealth.com/miracle-drink-apple-beetroot-and-carrot-juice/180/