November 2021 - Certified Nutritionist Dallas |

Barrier to healthy lifestyle for development of children

When it comes to nutrition and healthy Children’s lifestyle, parents play a role no matter the size of the child. A healthy lifestyle is much more than the numbers on the scale. It’s about healthy behavior, such as enjoying a variety of foods and fun activities for strength, flexibility and mental wellness. 

Fast food is a big part of modern life these days, making it very hard to teach a child how he or she should eat healthy.  The cheapest and easiest foods are those that are normally the least healthy.  If you give your child the choice between healthy food and junk food, you normally won’t like the results. Even though it isn’t possible to get a child to like all healthy foods, there are some ways to get your child to try and hopefully like at least a few of them.  You can be as creative as you like, as getting kids to eat healthy foods can be a little harder than you may think.

A restrictive diet is not the answer. Do not put your child on a diet without consulting a doctor and a registered nutritionist. Children who diet end up with weight issues, eating disorders and low self-esteem. Remember, Power word heals. 

Here are simple steps parents can take to help children develop positive healthy lifestyle habits. 

–  Sneak the healthy food in.

Even though it would be great if your kid understood the importance of fruits and vegetables, this isn’t always possible. If you can’t get them to eat good food willingly, there are ways to sneak them in, such as making muffins out of bananas or apples, or pizza with spinach on it.

–  Call fruits and vegetables by funny names.

You can refer to broccoli as “trees”, making them more fun to eat. There are many different names you can call fruits and vegetables, even making up your own if you prefer.  Most kids prefer to eat foods that sound fun.

–  Make the food taste better.

Ranch dressing is great for broccoli, while peanut butter is a great topping for celery.  There are several combinations for vegetables that can make them taste much better.  You can let your child pick a topping for a vegetable, even if it’s something you wouldn’t normally like yourself.

–  Dress the vegetables up.

Just as much as calling them names helps kids eat healthy foods, making them look funny also helps. You can do this by making funny designs on the plate, or setting them up to look like people. Although some parents don’t like their kids playing with their food, sometimes it helps to get them to eat healthier.

There are several ways to help your kids eat healthier, but for them to enjoy it also has to be fun as well. This isn’t always an easy task, because kids normally don’t like foods that are good for them.  It can, however, be done with a bit of creativity.  Hopefully, doing this will help your child develop a love of healthy foods for the rest of their lives.

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Be a Healthy You Today

10 ways to eat healthier without Dieting

Be a Healthy YOU today

10 ways to eat healthier without Dieting 

Eating healthy is something we all strive to maintain, even though it can be hard at times. In order to eat healthy, you must first make the right food choices.  Eating healthy is all about what you eat, which makes the choices very crucial to your results. 

Here are a few basic guidelines that you can follow to eat healthier and lose weight without dieting. You can tweak a few things in your daily eating habits that will create health in the long term. Instead of eliminating certain foods or food groups forever, commit to include one or two of these tips into your healthy eating habits each week to create an entirely new perspective and eating pattern in a month or so. 

Focus on adding one or two things in daily as a starting point. If you’re ready to eat healthier and lose weight, get started with these tips.

10 ways to eat healthier without Dieting 

  1. DRINK WATER FIRST THING IN THE MORNING: 

You should drink at least (3 cups) or 20-30 ounces of water right after waking up. Avoid breakfast for at least 45 minutes after consumption. Drinking water on an empty stomach also increases your metabolic rate by 24%, releasing toxin, which begins movement in your bowel. This process will recover and improve your digestive system, purify your colon and let your organ absorb nutrients faster naturally. 

Tip: Lemon water with ginger is even better, but if you don’t have one, don’t skip the water, drink up!

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  1. EAT PROTEIN BREAKFAST

When you wake up, your body needs the power-building nutrient for your muscle. Protein satiates you, avoids sugar crash, boosts fat burning, keeps you full longer and balances your blood sugar. High-protein breakfast reduces calories intake later in the day and is a very effective way to lose weight. Aim for 15-20 grams of protein, 20 grams in three meals instead of 60 at dinner.

Tips: Example of 15-20 grams of protein:two hard boiled eggs or a cup of oatmeal and two tablespoons of nut butter. 

  1. SKIP (OR REDUCE) SUGAR IN YOUR COFFEE AND TEA, ADD  COLLAGEN PROTEIN 

If you spike your blood sugar in the morning, you’re more likely to eat up to double the food during the day. Adding collagen protein into your coffee or tea is a great way to get your protein in the morning, not to mention will make your hair and nails stronger and longer, and support the elasticity of your skin. If you don’t drink coffee or tea, you can add it to a smoothie or any other beverage of your choice.

Commit to balanced blood sugar in the morning and watch your health change.

Tip: Do an experiment for 2 weeks with no sugar or sweeteners in your coffee. Give yourself 14 days to test whether or not coffee without sugar is something that you want to make a lifelong habit. 

  1. STAY HYDRATED- DRINK MOSTLY WATER

Water should always be your first beverage choice. Drinking water does more than quench your thirst. It keeps your body and all organs functioning properly and feeling healthy. 

Replacing or reducing regular drinks such as sodas (aka “pop”) and fruit juices decreases empty calories intake and spikes blood sugar. Diet soda has the same effect on your blood sugar as regular soda 

You’ll be surprised about what staying hydrated can do for your body. 

Tip: If your pee is very light yellow, you are well hydrated. If your pee is dark yellow, it’s time to drink up. 

  1. PREPARE HEALTHY MEALS AT HOME

If you only make one change this week, this needs to be it.

The simplest thing you can do to be  healthier is to make most of your own food at home.

Convenience food might feel like the quietest, easiest option but typically high in sugar, salt, unhealthy fat and calories. Option is more than you should eat, usually two to three times larger than the recommended dietary guidelines. This encourages you to eat more portions. When you  cook at home, you control the nutrition and ingredients you consume.

Find delicious healthy recipes you love and make them part of your weekly eating plans.

Get over 1000 recipes here ( click here )

  1. COOK ONCE, EAT 2 OR 3 TIMES
  1. EAT MORE AT MEALTIME AND EAT LESS AT NIGHT

Eating heartily high protein meals earlier in the day instead of in the evenings leads to not just weight loss but better health even when the same food and calories are consumed.  Eat enough at mealtime, breakfast and lunch will satiate you until the next meal. Leaving you to snack less and likely to eat a big dinner. 

When to eat: There is no right or wrong rule governing the time of your last meal of the day. Aim to eat less calories that don’t exceed lunch or breakfast calories and that you eat at least two-third of your day’s calories intake before dinner. 

Tip: It’s important to go to bed feeling light and not heavily full. This way, you wake up hungry for a big protein breakfast. 

  1. EAT SALMON ONCE PER WEEK
  1. INCREASE  FIBER INTAKE AS MUCH AS POSSIBLE
  2. SNEAK IN SUPERFOOD BOOSTS 

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Knowing the Nutritional Information of the Food for Healthy Lifestyle

Knowing the Nutritional Information of the Food for Healthy Lifestyle  

Simple tips to be healthier You

Living in a fast-paced world where we do a million things at once, it can be difficult to support and live a healthy lifestyle. 

A healthy lifestyle isn’t about going on an extreme diet, fit or not enjoying your food. There are some things to encourage a healthy lifestyle. Small steps can add up to major results over time. Eating certain (super) food can help you live a healthier, happier lifestyle. In this blog, I’m going to discuss the fundamentals of a healthy diet and what you should eat in a day to be healthy. 

A healthy diet as one that Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.  But just what minerals and nutrients are vital to our health and well-being?  

Consider these nutrient-dense healthy foods when you’re looking to improve your vitamin and mineral intake. 

Vitamin A is needed for good eyesight and optimal functioning of the immune system.  Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A. 

Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates.  Whole grain breads, cereals and pastas have high amounts of thiamin. 

Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat.  It’s used in many body processes, including converting food into energy and the production of red blood cells. 

Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy. 

Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system, and helps break down proteins and stored sugars. 

Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans. 

Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain. 

Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium and maintain the health of bones and teeth. 

Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient. 

Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. 

Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby. 

Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth.

Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells. 

Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods.  It’s needed to transport oxygen to all parts of the body via the red blood cells.

Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.

Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.

Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. 

Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat. 

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources. 

Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, .

and walnuts.

Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet lifestyle.  

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