How to Deal with Your Child’s Weight Problem While Maintaining his Self Esteem

Editor's Note:

 

Today's post is from Nicole Harris. She has some great tips on how to help keep your child from becoming an unhappy, overweight adult. Starting with better habits now will go a long way towards helping your child avoid obesity, diabetes and many other chronic diseases. 


 

Fear that you may have to buy plus size costumes for your 6-year old boy this Halloween? You can see that your child is getting overweight but you aren't so good at convincing him to quit the soda and the cookies that he is so fond of.

You may also need to get him off the couch and start exercising.

But what if you point out these things and he doesn’t listen? Or, worse, it brings down his confidence irreparably?

You don't want your child to have self-esteem issues. Then how can you address this issue without any of these negative effects? The only way to tell your child all these things without hurting his self-esteem is by tackling it as a family, and making sure he/she feels loved and accepted the way they are. 

You have to tempt your child with healthy foods that also taste good and find a fun, enjoyable program for him/her. Better yet, maybe you should join in too! It is not only healthy for him but also healthy for you.

You will be surprised at some of the changes in diet that your child is willing to make to lose his weight if you involve him in all the decisions. Remember that children are very sensitive and you must be careful that you don’t damage the child emotionally by pointing out his flaws.

Below are a few tips to help your child lose weight by involving the whole family in this weight loss program:

 

1.         Make the meal attractive – There are a lot of online tools that will help you to plan a healthy meal. Plan a colorful mean that looks attractive. Plan a balanced diet or all parts of a healthy meal and then ask your child to fill in the different colors that appeal to him. Sit down and discuss what healthy foods you can add that will match the color of the diet chart. This exercise involves the child and the entire family in planning a healthy meal.

2.         Add New Foods – You can ask your child to help you select a healthy recipe and then shop together for the recipe. This will be a fun exercise for the family and the child will enjoy it. This also works with snack foods. There are a great many healthier options other than chips or cookies. Try apples and peanut butter, or peanut butter and celery, or some tasty trail mix.

3.         Kitchen Time With Your Child – Your child loves cooking with you and this should not surprise you. Give him tasks that are appropriate for his age. He will love helping you in the kitchen and meal times will be looked forward as fun time. You can ask him to pack his lunch and your lunch too. Make him feel that he has chosen the lunch for both of you. He will eat all the healthy foods that he is given and has helped to cook.

4.         Avoid Second Helpings – Don’t set the pot on the dining table. Instead, serve single helpings on the plates and carry them to your dining table. Make sure that everyone has only one serving.

5.         Exercise Together – Exercising can just as much fun as choosing healthy food and recipes is. There are so many things that you can do together. Go for walks or jog together or you can play tennis. Another good option is to join a gym. You may even get a discount when the whole family joins it. This will also limit time before the computer or the Television.

 

Children today are aware of health issues and the dangers of obesity. All they need is some understanding and a gentle push in the right direction. Support them by being a part of their endeavors and your child will soon be happy and fit like you always wanted.

 

Nicole C Harris is a personal fitness trainer and a freelance writer. In her free time, Harris loves partying with her friends and recommends that you should buy themed birthday party supplies online to get great discounts. 

How to Find Happiness

Did you know that YOU have the power to make yourself happier?  


I know, everyone wishes for things like lots of money and a mate that looks like Brad Pitt, or Megan Fox.

But do these things bring about happiness? And even if we did have those things, would we be happy?

For some of us, happiness may be more harder to find.

When we are stuck in the middle of dreary weather (or blazing hot weather), a bad economy, no job, little money, and rising prices, it can all be very overwhelming. 

Although happiness is the one emotion we all seek, it also is one of the least understood.  

While scientists, doctors and researchers have studied in depth the negative emotions of anger, anxiety, fear, and depression–and how to get rid of these emotions–they have spent little time studying happiness, and how to increase this positive emotion. 

It's been found that over half of a person's tendency for happiness, hopefulness, and positive emotion is based on nature or purely genetic makeup. But that leaves the other half–which has to do with experiences, emotions, upbringing and one's own ability to MAKE oneself happy.

Just making a habit of looking for the good side in people, events or circumstances can actually make one more optimistic.

Happiness is a learned behavior.

Many people, including myself are able to maintain optimism and confidence–in spite of everything.

This ability to survive and even thrive in the face of stress and adversity is the process of 'coping'. Seemingly negative events can be turned into a positive as we become even more resiliant and resourceful. 

Happiness, is a biological need born out of necessity. It is something our brains crave, seek out and create. 

Did you know that happiness is contagious?
Yes, it is true. The more happy people you know, the more likely you are yourself to be happy. The key here is to surround yourself with happy people and to stay in contact with friends, spouses, loved ones, neighbors and other acquaintances. The more social connections you have, the happier you will be.
 
Happy people not only have lower levels of the stress hormone cortisol, which is at least partially responsible for illness and disease, but they have higher levels of immune function.

So you see, happiness has an effect not only on your mental health, but your physical health as well.

Happiness has important positive effects on pain reduction, lower blood pressure, improved cardiac function and reduced mortality.

We can train ourselves to be happy, by practicing certain ways of thinking and behaving;  expressing gratitude, following life goals, being true to ourselves, practicing optimism, investing in healthy relationships, and paying attention to those little things that make us smile. Surround yourself with happy people, and stay in touch with your loved ones.

Don't forget to hug, touch and laugh often! A human touch can lift spirits, relax tension and create a positive outlook like nothing else can.

And one last thing– don't forget to smile.

Smiling, even if you are not happy, will actually make you FEEL happier.


To Your Happiness!  🙂


For more tips on mood and the effects of diet, go to www.simplesmartnutrition.com
 


Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

       Her mission is to help others prevent disease and live their best life ever.     Nutrition made Easy. Simple.Smart.Nutrition.

 

Sources:

Reuters; Maggie Fox,"Happiness is Contagious",  Health and Science Editor, December 5, 2008.

Amy Ellis Nutt, "How to be Happier-Research Shows We have the Power to Change", New Jersey Star-Ledger , October 09, 2008,

3 Critical Things You MUST know in Order to Lose Weight and Keep it Off.

If you are working on burning body fat and increasing your energy, there are three key things to keep in mind.flat belly fit girl

These things are so important and so many people are trying like crazy and cannot figure out why dieting does not work. Until you ‘get’ this, weight loss and fat burning will be hit or miss.
Many people have been brainwashed into believe that “calories are calories” all the while trying unsuccessfully to lose weight. Not that simple really….

The first of these principles is to eat food your body recognizes.

By that I mean, eat REAL food. Our bodies have evolved in a relatively short time and the foods we are putting in them are often unrecognizable. Packaged, refined processed foods with chemicals and preservatives in them are foreign substances to the body. Yes, foreign substances.

What happens when you eat something that is processed and unnatural is that the body doesn’t recognize or is confused by something artificial. Unable to metabolize it into usable nutrients, it breaks it down as well as it can, causing a blood sugar response, the resulting insulin surge and viola!

All the calories you have just ingested get stored as fat.

The easy solution? Eat REAL food that your body recognizes. Eat unrefined, natural foods with one ingredient. And for excitement, combine a couple of one ingredient foods for snacks. Like fruit and nuts. Cheese and nuts. Eggs and veggies. Avocado and turkey slices. Get it?

Principle number two: Losing weight is less about calories and is ALL about controlling your blood sugar and insulin response.

Blood sugar spikes cause insulin to be released in the body. Insulin causes the body to immediately start storing everything consumed as fat. That includes anything with any kind of sugar–fructose, glucose, sucrose, etc. That also includes grain products such as corn, wheat, soy, oats and more. And that INCLUDES whole grain products.

Starchy products like potatoes and gluten free foods also stimulate insulin as well.

And, while it sounds healthy, fruit juice is actually just a natural form of sugar water. This is a refined product that basically contains fructose–a sugar–and water. This stuff hits your system fast and your blood sugar spikes quickly. Insulin follows, your body stores calories ingested as fat, blood sugar drops, and you are hungry again. Not good.

Fruit on the other hand, while it too, is full of fructose and too much of a good thing can be fattening, has lots of fiber in it, so the sugar in fruit is absorbed more slowly. Better.

Best–eat fruit with nuts, nut butter, cheese, or other form of protein and/or healthy fat to help it get absorbed more slowly into the body. Result is more stable blood sugar and no fat storing.
So the main trick here is pretty simple: control your blood sugar by avoiding the starchy and the sweet and you stay in the ‘fat burning’ zone.

Principle number three: The nutritional value of your food makes all the difference.

In other words, if you had to choose between something with little nutrition and few calories or a superfood packed with nutrition, antioxidants, healthy fats, vitamins and minerals, but high calorie–which would you choose?

The correct answer and the best fat burning, healthy answer is the higher calorie, nutrient dense food. If it’s real, your body recognizes it and packed with tons of nutrition–go for it. Your body will metabolize this food, use it to build health and energy in your body, and rev up your energy and fat burning as a result.

Controlling your blood sugar has significant health benefits other than JUST fat burning too:

-Controlling blood sugar and insulin response actually is extremely healthy for the heart and blood vessels, dropping your risk of heart attacks and stroke immensely.
-Controlling blood sugar and keeping it at an lower even level will drastically reduce your risk of cancer and will prevent any cancer (whether it has been detected or not) from growing.
-Controlling blood sugar is very effective as an anti-aging tool and will keep you looking younger and prevent wrinkles and sagging skin as well.
-Controlling blood sugar also keeps your energy high with no peaks and valleys. You stay alert and vibrant.
-Controlling blood sugar also keeps triglycerides low and helps prevent deposits in the blood vessels.

I will go into these important principles in depth in upcoming articles, and you can read more about these KEY principles in The Fat Burning Kitchen. Check it out.

And start burning fat to get healthy and lean!

Effective Strategies to Battle a Cold or the Flu

It’s cold and flu season once again. How are you doing this winter? Are you fighting off the ‘crud’? Don’t have time to be sick? I mean really who does?

Here are a few things I have found that help that you can do to help avoid colds and flu this winter.

Because colds are caused by a virus, generally you do not need to run to a doctor for medication when you come down with a cold—or even the flu. You are better off letting it run its course and taking good care of yourself so your body can fight it off with its own defenses. However there are a few things you can do to beef up your body’s defenses to help it fight better.

Most colds last about 8-10 days or so, but some may last even longer. The speed at which your body is able to fight off a cold has a lot to do with the state of your health and your immune system.

While many people turn to over the counter remedies to ease the symptoms, did you know that if you take aspirin or Tylenol, these medications actually suppress the body’s antibodies and so prolong the cold or flu? And Tylenol is in many OTC cold preparations. In addition, OTC medications can have a lot of other unpleasant and unhealthy side effects, so it’s best to avoid them if at all possible.  Even though they may ease the symptoms you may be stuck with the cold or flu even longer.

You should be able to easily fight off a cold or flu if your immune system is operating at its peak. In fact, just being around someone with a cold or flu does not mean you will come down with it yourself–as long as your immune system is functioning well. The following are a few suggestions to keep the immune system operating at its best. (And these suggestions work too, if you have already gotten sick, since they help you fight off the virus quicker.)

  • Be sure you are eating a healthy diet-Avoiding sugar and grains will help keep your immune system strong. And if you feel that you are coming down with something, stay away from all sugar and processed grains. We know that sugar and grain turn to glucose in the body. However, this increased level of sugar in the body actually weakens the immune system drastically. So to keep viruses away, avoid sugar and processed foods. 

  • Add in some extra vitamin C—Vitamin C is a potent antioxidant and works well as an immune enhancer, and you can take up to several grams per hour. While that seems like a lot, vitamin C is water-soluble so any extra will wash out of the body. The only side effect to large doses of vitamin C is loose stools, so just beware. And, as an added note, vitamin C has been shown to be very helpful with depression, so if you are dealing with the winter ‘blahs’, vitamin C will help that too.
  • Eat foods that are rich in antioxidants, including lots of raw fruits and vegetables, and high omega 3 foods like grass fed beef and wild caught salmon. Besides antioxidants, these foods are packed with vitamins and minerals and phytochemicals that are great for the immune system.
  • Be sure to get your vitamin D—Several research studies have shown that catching a cold or flu is actually a symptom of a vitamin D deficiency. Low levels of vitamin D make you much more susceptible to contracting colds, flu and other infections. If you can’t get outside in the sunshine (and that’s hard in the winter when we are all covered up), then go for a good supplement of vitamin D3, which is the must usable source of D.
  • Add lots of spices to your foods—many herbs or spices are extremely high in antioxidants and will help the immune system fight off invaders. The best ones are turmeric (the yellow spice in curry), oregano, cinnamon and cloves. Just add liberally to foods.
  • While it may be difficult to do, avoid stress—Many of us may be stuck in stressful life conditions, but if you cannot avoid stress, then find a way to deal with it. Get exercise, or follow a healthy outlet to relieve stress. Excessive stress will wear you down until your body cannot fight off any invaders.
  • Get enough sleep—Do your best to get a good 7-8 hours sleep if at all possible. If you are having trouble sleeping, be sure not to exercise too late in the evening, avoid caffeine after noon every day, and take a magnesium supplement and a melatonin supplement before bed. Both of the supplements will allow you to relax and enjoy a deeper sleep.
  • Get exercise—Exercise triggers a rise in immune natural killer cells that attack any potential invaders. Plus exercise reduces stress, which in turn is good for the immune system as well. But if you are already sick, exercise can help you fight off any virus, as long as you take it easy and try not to get in a super intense session when you are under the weather.

So what if you end up sick after all?

These are some of the things I have tried that seem to work to either help get rid of it or at least help the symptoms.

  • Green tea or other herb teas-Teas are warm and soothing and green tea is full of antioxidants and these help fight off the free radicals in the body. Other herb teas containing echinacea, goldenseal, ginger, elderflower, peppermint or ginger are also highly effective. Ginger is an immune stimulant, and I like to make my own tea from sliced fresh ginger, steeped in water that has been brought to a boil. Add in honey and a slice of fresh lemon if you desire. Enjoy its spicy kick.
  • Hydrogen Peroxide–This remedy may sound far fetched, but I have tried it and practically swear by it. It has actually stopped a cold in its tracks for me several times, but the key is to get it at the first sign of a cold or flu. While lying on one side or with the head on a table, add a couple of drops of hydrogen peroxide to one ear. You will hear it bubbling around inside and possibly feel a slight stinging sensation. After about 5-10 minutes, drain the ear onto a tissue and repeat with the other ear. You can repeat this procedure every 2-4 hours until the symptoms subside. You may be absolutely amazed!
  • Olive leaf extract--Ancient Egyptians and Mediterranean cultures used it for a variety of health-promoting uses and it is widely known as a natural, non-toxic immune system builder.
  • Also make sure to drink plenty of fresh, pure water. Water is essential for the optimal function of every system in your body and will help loosen secretions. Drink enough water to turn your urine a light, pale yellow.
  • Honey makes a great gargle for sore throats and is antibacterial and antiviral as well.
  • A natural nasal saline irrigates your nose and helps clear thick mucus and relieve pressure from your sinuses. Just use a neti pot and a mixture of sea salt and luke warm water.
  • White and Cider Vinegar—I’m not sure of the science behind this, but wearing a pair of cotton socks soaked in white vinegar is an old, natural remedy that is still used today to reduce a fever—if nothing else, it won’t hurt, other than making your feet smell funny!
  • Don’t forget the chicken soup! Chicken noodle soup has been medically proven to help cure a cold or fever. It is most effective if the soup is made with actual chicken bones in the broth.
  • Garlic—One of my favorite solutions for a cold or flu is to chop up raw garlic and eat it, swallow it, or add it to some olive oil and top your salad with it. Raw garlic is a potent antiviral and is full of powerful antioxidants and other phytochemicals that help your immune system battle viruses. It really seems to work! Of course no one may want to get too close for a while, but you will feel better!

So take care of yourself, don’t overdo, avoid stress if you can or find effective ways to handle it, sleep well and most of all, eat a healthy diet. Hopefully you will escape the creeping ‘crud’ this year!