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What is Your School Serving for Lunch?
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Mothers beware, school menus are changing. And that can be a good thing but it also has consequences for your kiddos.
School menus have to have a required amount of protein, fat, carbohydrate, and dairy… a good thing to be sure. And schools are working hard to manage the new government regulations on nutrition into a financially and physically manageable lunch for your kids. But the reality is that your child may not be used to the strict menu changes that are being made and may not like the foods your school is now serving .
The balance becomes what is healthy for your child, what is reasonable for your school to afford to provide while following regulations, and what your child will actually eat. The unforeseen consequence and one that is overlooked is that your child may actually go away from the cafeteria hungry. That leads to being less attentive in class and more focused on tummy complaints. Here is what you can do to make sure your child is getting enough to eat during the school day.
1. Check with your school about new food regulations and what that means to menu changes for your child’s hot lunch. For many schools it has meant dropping cheese sauce over the vegetables, no fried foods, and no desserts. That can be a good thing but for example if your child won’t eat veggies without sauce then it goes without saying those well intended veggies wind up in the garbage and your kiddo goes hungry.
2. Go over the menu with your child and ask your child what items they like and more importantly what items will they eat.
3. Make cold lunches for your child on the days the menu may include items you child won’t eat.
The intent for all schools is to provide a healthy nutritious lunch for your child and that is an awesome responsibility. But it is also important for those foods to actually be eaten and for your child to not feel hungry the rest of the day. As the mom, make sure you know what is really going on with your child for lunch. You can work to provide additional nutrition when a school lunch may not make the grade because your child’s health matters.
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April 9, 2013
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Spring is Here
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Spring is here and that means no more excuses for not getting outside and moving around. Here are some ways you can begin moving more and also some considerations before exercising.
1. Begin slowly and increase your movement and exercise routine every few days as you tolerate it. Don’t over due in those first few days of getting outside and moving but rather walk or exercise for short intervals for several days and then increase both time and distance as your endurance improves.
2. Wear proper clothing and especially shoes. Shoes give you support for spine and back health regardless of the types of exercises you choose. Walking , running, Zumba, or strengthening exercises all require that you have a supportive shoes for the process to protect your ankles, spine, and neck. Spring is a great time to pick up a new pair of shoes for the exercise routine you have chosen.
3. Watch your diet. Increase water intake as you increase your exercise routine. Manage your overall diet and nutrition for healthier meals and snacks to support your increase in need for calories. Make those calories more nutritious to make managing your weight a positive result of the increase in exercise.
Spring is a great time to get outside and get moving. Developing an exercise routine and following it through the warmer months makes it a habit by the time winter rolls around again and it can improve your overall health and well being. Remember your health matters.
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April 8, 2013
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What about Wood Alcohol Sounds Good to You?
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Women in all stages of life worry about their weight. In fact, more diet soda is consumed by women than men because for some reason we feel we are contributing to our health and our weight loss by drinking diet soda rather than a sugary soda. So today I ask you, what about wood alcohol sounds good to you?
Aspartame is one of the ingredients of many popular diet sodas and drinks. But research shows that Aspartame actually turns into a substance in the blood stream similar to wood alcohol. Now not being a chemist, I can’t say for sure but that doesn’t sound healthy. Also not being part of the clinical studies or the politics of why a product that can actually be harmful is still being mass produced, I have to wave to the side of caution and say that women may want to consider the cost to your health in drinking these diet beverages.
At the very least here are some facts. Diet sodas have been linked to weight gain rather than weight loss. It might be an emotional mental issue for us females because we think by drinking a diet soda we then can have a cookie. I am not sure but eating is clearly linked to our minds and our emotions. Diet sodas do contain Aspartame and by doing some quick research, it does appear that Aspartame is on the list of ingredients that can lead to cancer, weight gain, joint pain, and general malaise. Again, doesn’t sound healthy to me.
So here is how you can decide for yourself about diet soda and ingesting anything with Aspartame. Do you research. Find out the facts for yourself and then discuss them with your physician. Look for alternative diet beverages without Aspartame. Drink water.
There are a number of things you can actively do to help your health. If you need a diet soda, drink them in moderation and follow the advice of your health care provider because your health matters.
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April 5, 2013
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What Age Do You Begin Teaching Daughters the Facts of Life?
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What age do you feel is important to begin teaching your daughter about the facts of life? I don’t mean all the facts but those that center around menstrual periods and hormones and how do you recognize the signs of impending menstruation?
Here are the some of the signs that your daughter is maturing. Girls as young as 9 can begin showing signs of hormonal changes. Those can be witnessed as crying episodes, over exaggeration when feelings are hurt, or moodiness for no apparent reason. These emotional outbursts can begin several months or years before the actual period starts but most mom’s can tell there is an increase in emotions initially.
Next comes skin break outs, complaints of pelvic pain, and constipation. These symptoms can begin as the uterus and ovaries are beginning to prepare for menstruation.
Finally, young girls will notice a discharge usually brownish in color. This can occur several times and may or may not be regular and the development of breast tissue.
All of the above signs and symptoms may encourage you to begin thinking about discussing menstruation. Only you can be the judge of the emotional and cognitive level your daughter and her readiness for these discussions. If you have any questions, now would be the time to grab a book on the subject and to discuss any symptoms that your daughter may be experiencing with your physician.
Being the mother of a girl brings with it many responsibilities and helping her to understand her body and her health matters. Knowing when to begin this education can be a tricky matter and being adequately prepared will make the process a success because your daughters health matters.
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April 4, 2013
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Do You Practice Foot Hygiene?
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Foot hygiene is an often misunderstood and over-looked part of your health routine. Foot odor may actually be considered normal. Can foot odor be an important aspect of your health?
The answer is Yes, foot hygiene matters to not only your self esteem and confidence but also to your health. Foot odor can mean much more than the need to change your socks.
Foot hygiene also mean much more than standing in the shower and letting soapy water run over the tops of your feet. How much effort do you put into clean feet?
Foot hygiene starts with, you guessed it…. clean feet. Washing your feet requires a rag, soap, and water. Don’t simply stand in shower water or soak in a tub and think that is making your feet clean. Deliberately washing between your toes is the most essential part of foot health and helps to remove sweat and bacteria that may cause foot odor.
Foot soaks are fun and can also aide in foot hygiene. Soaking helps to soften the nails and allows for proper nail care including trimming and shaping the toenails but don’t let an occasional foot soak or pedicure take the place of scrubbing between those toes on a daily basis. Foot hygiene becomes especially important in the summer months when feet are exposed to the sand, dirt, and grass encountered when walking barefoot or in sandals.
Foot hygiene matters to your health, so how do you take care of your feet?
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April 3, 2013
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Midweek Health Quiz
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It is midweek already, can you believe it. Here is your health quiz for today.
Is it better to exercise fast and furious or slow and gradual to get healthy?
The answer to this is two fold. Fast and furious doesn’t work if you are out of shape and give up after the first 10 minutes. If you have not been exercising it is best to start small and work your way up to a pace that you can tolerate and maintain for 30 minutes. Once you can exercise for 30 minutes, then it is time to challenge yourself and work fast and furious two or three times a week to improve your health.
If you are just getting back into exercising, starting slow and increasing your tolerance slowly will help you to keep at it and be more successful. Once you keep up with a three times a week routine then you can challenge yourself to more fast and furious exercises and routines.
When you have established an exercise routine yet time is still a struggle, you will benefit more from 30 minutes of fast and furious exercise than trying to squeeze in several exercise times during your already busy schedule.
The most important thing to remember is to just do it. Slow or fast, 15 minute intervals or 30 minute intervals, morning or night…. doesn’t really matter. What matters is to keep moving. Keep pushing yourself to do more by increasing the repetition of an exercise or the amount of time you exercise. By doing that you are improving your cardiac health and your overall physical well being.
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April 2, 2013
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Making April Your Time for Better Health
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There is no better time to make changes to better health than now, and April is a fresh start for those who take health serious. It is the beginning of a new quarter, a new month, and it can be the beginning of a new start to health.
Here is your first assignment for better health. Make a list of 4 things that you want to change about your health. Make sure that it is something that you can actually control, for instance you cannot change your age, your family history, or your race. But you can change your weight, your lifestyle, and your diet.
Here is one idea that is spreading like wild fire and it is so simple. Enjoy a warm cup of lemon water every morning.
Lemon water is good for your immune system. It boosts metabolism and it helps regulate bacteria in the intestines. The best action of lemon water is it’s ability to suppress the appetite and making you less hungry. It can be sweetened with honey or natural low calorie sweetener and it is as refreshing as a cup of tea.
Keep lemons in your fridge, place one or two slices in a cup of heated water, and enjoy every morning. Do this for the next week or until it becomes a habit and part of your morning routine.
If you have a food journal consider recording how your appetite has changed with the addition of lemon water. If you don’t journal, consider starting one beginning with the four changes you want to make to your health. This one change can be your first action because your health matters.
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Lifestyle Doesn’t Matter to Your Health…April Fools
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April fools… Lifestyle does matter to your health. And for me, I am having a stressful April 1 making me even more aware of what needs to be done to be healthy. Here are my tips for starting small to get healthy.
1. Decrease the caffeine. This is one of the most difficult things next to stopping a smoking habit that women face. Decreasing caffeine will give you more energy and less joint pain but only after you have detoxed from too much. While detoxing you will experience sluggishness and headaches to say the least. To aide in these symptoms, decrease your caffeine slowly taking your intake down a glass or two the first day, more the next day, and so on until you are caffeine free.
2. Drink more water. Hydration is the number one aspect of getting on the right track with your health. Your skin will improve, your overall oral health and physical health will show signs of improving, and your joints should show signs of feeling less stiff and sore. But it does take time.
3. Develop discipline with eating and exercise. These two activities can be the contributing factors to many ailments so it is imperative to include diet and exercise into a plan for better health.
Let’s make April the month for women to take action. The first quarter of the year is past, and time is still left to get on track to feeling better. I challenge you to make small steps every week towards a healthier lifestyle because your health matters.
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March 28, 2013
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Sunscreen and Skin Care
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Many times spring break involves being outside. Whether it is skiing in a cold environment or laying on the beach in a warm environment most outside activities involve being in the sun. Is sun screen important during other times of the year other than summer? The answer is of course YES.
The sun gives off UV rays no matter what time of the year it shines. Even though it may be further from the earth the rays can still cause sun damage and burn the skin. Sunscreen is essential in preventing burns and aging. You may choose different levels of protection but it certainly is an important part of skin care.
If you have little children at the beach or youngsters on the ski slopes, using a higher level of protection is recommended. Children burn easily and need the best protection you can offer to prevent severe sun burns and blistering.
Women who are longing to look tan and healthy need to start with a high level of protection for the first day in the sun but can decrease the level of protection as they tan. The lowest level of protection which is usually less than 10 can be used for maintenance to help keep the golden glow but prevent the leathery look of aging caused by over exposure to the sun.
Whatever your outside activities this spring break, keep skin care in mind when you are packing for your trip especially with the kiddos. They deserve the best sunscreen available for their protection and your skin is important to. It can be a matter of your health and your healthy glow.
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March 27, 2013
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Snacks for Traveling, What Do You pack?
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Women have the job of packing for the family when vacation time comes and that includes snacks for the car or plane. What are the best and the healthiest snacks that you can pack when traveling and still keep your family healthy without breaking the bank before you ever leave town?
Here are some snack ideas, most are not new ideas but many take a little planning. For instance, small cut up veggies and fruits packed in air tight containers takes some extra time but are some of the best and healthiest choices for snacking. Also, 100 calorie snack packs, fruit snacks, and nuts or trail mixes make good snacks when traveling.
You can make your own trail mix and add the ingredients that your kids like. Pack them in snack zip lock baggies for healthy portion control. Use mini M and M’s for the chocolate fix you desire yet keeping the calories down. Add cashews, pecans, sunflower seeds, or raisins for a quick pick me up and energy on vacation. Trail mix can give you protein for energy and help to regulate blood sugar so you avoid the highs and lows of being hungry during traveling.
For toddlers and younger kids make trail mix with Cheerios and other cereal that is tasty without the milk. There are many varieties that do not have added sugar but including one sugar coated brand will add the sweetness that kids desire. Keep plenty of juice or water bottles handy for kids to sip on during travel so dehydration is not a problem for them either. Kids who are hydrated and not hungry tend to tolerate traveling better than those who wait longer periods of time for snacks and meals.
Healthy snacks are possible for travel, it may just take some planning ahead. It is worth it though if it saves you time, money, and prevents crabby kids in the car or on the plane. Happy kiddos make for less stress for mommies, and that makes your travel time more relaxing. It can be a matter of your health.
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