How to Encourage Your Kids to Be Physically Active

According to studies, only one in three children engage with physical activity every day. The irresistible allure of computers, smart phones, video games and television being the culprit for most of the time.

While these sedentary entertainment choices might help children relieve stress to some extent, they can’t replace physical activity, which is necessary for children to lead a heathy lifestyle.

Kid Playing

Why being physically active is important for children?

Regular physical activity is vital to a child’s development and a healthy life.

Being physically active:

  • Helps to maintain a healthy body weight.
  • Promotes healthy growth and development.
  • Strengthens the heart and improves cardiovascular performance.
  • Improves posture, flexibility, balance and movement.
  • Helps build strong muscles and bones.
  • Reduces blood sugar levels, thus decreasing the risk of developing diabetes.
  • Reduces the amount of fat and cholesterol in blood.
  • Improves overall stamina and energy levels.

Besides these benefits, being physically active and fit will automatically make your child feel and look better, eventually boosting their self-confidence and self-esteem.

Now, let’s move on to some effective ways parents can encourage their children to be more physically active.

Skip the school bus ride

It is, of course, not a necessity as there are many other ways to promote physical activity but it is a good idea to walk your child to school instead of having them take the school bus.

School Bus Ride

That simple switch will help your child to not only indulge in some physical activity but also break free from morning sloth and feel more energised.

Make it a family routine

Most kids tend to spend their time after school in sedentary activities like watching TV, sitting in front of computers or laptops and playing video games. While it’s not completely wrong to indulge in such activities as they help children relax and unwind, it is important that your child does at least 60 minutes of physical activity every day.

Doing some sort of physical activity as a family such as a walk after dinner, will allow your kid to enjoy physical exercise more. By watching their parents, siblings or other family members being physically active, children will also realise the importance of staying active and fit and will try to be active themselves.

Get kids involved in household chores

Some children may be too shy, reluctant or simply uninterested in any kind of outdoor activities. By having your child participate in outdoor household chores like watering plants, sweeping pathways, raking leaves and cleaning the garbage, you can make physical activity seem more fun and encourage them to get outdoors more.

So that’s it.

Healthy Muesli Bars

Do not forget to provide your child with right nutrition after rigorous physical activity. Healthy muesli bars, granola bites, chia health bars and trail mix are some go-to choices to treat your little one and restore their energy tanks.


Must-Follow Tips for Everyone Who Is Getting Started with their Fitness Regimen

So, you just embarked on your fitness journey!

First off, congratulations on your smart decision.


Considering that you are beginning a new training program and probably you have never been to the gym before, getting yourself a little education before you start out can go a long way towards your fitness goals and success.

Adhere to these beginner tips to ease into your fitness program and lead a healthier life.

Make it a routine

When you are a beginner, even a single-day off from working out can be enough to get you off the track and lose all that motivation that got your started in the first place. So, it is important to make exercise a habit.

However, that doesn’t mean you need to work out all seven days in a week and get yourself completely exhausted. The point is to be consistent. If your plan includes hitting the gym 4-5 days a week, make sure you remain active even on your rest days, doing a little yoga or by walking.

Stay true to your diet

The last thing you want to do is treat yourself to pizzas, doughnuts and sugary desserts by the end of the day because you worked out so hard at the gym.

Your workout is only a small yet significant part of your fitness regimen. What you eat throughout the day has a key role to play in getting optimal results out of your effort in the gym.

Kuranda Gluten Free Apple Muesli Parfait Recipe

To start with, you want to cut junk food out of your diet altogether. Remember that good nutrition doesn’t necessarily mean a boring, tasteless diet. You can still enjoy good foods with your smarter choices. Instead of grabbing a slice of pizza, you can opt for healthy muesli bars post-workout or swap your high-calorie munchies for gluten-free snacks.

The Final Word

When you first set out on your fitness journey, it may be a little challenging to reach your fitness goals without making mistakes and getting injured. With these tips at your fingertips, however, you can start off on the right foot and make positive progress over time.

3 Easy Gluten-Free Recipes That Will Help with Your Weight Loss Goals

As soon as most people find out they have gluten-sensitivity, they start making a list of all the tasty foods they will have to sacrifice in the name of healthy living.

Pastas, crackers, bread, pudding, ice cream, egg substitutes, mayonnaise – gluten seems to be everywhere, in all kind of delicious foods you are so grateful to have in your life.
Well, we would like to break this myth right away!

Gluten Free Recipe Organic Quinoa Bars

Yes, gluten is present in most of the foods you eat on a daily basis but being gluten-intolerant doesn’t mean you will have to eliminate taste and flavour altogether from your diet.

In fact, we have some gluten-free recipes that will help you cut the gluten and keep the flavour while staying true to your weight loss regimen.

So, here we go!

Raspberry Coconut Smoothie

We bet you name a recipe as luscious as this raspberry smoothie which you can make with just four ingredients. With the soothing flavour of coconut and goodness of tart raspberries, this smoothie is a perfect drink to start your day.

Prep Time: 5 minutes

Total Time: 5 minutes


  • 2 tbsp plain Greek Yogurt
  • 1 cup frozen raspberries
  • 1 cup coconut milk
  • 2 tbsp honey


Mix all the ingredients in a blender and blend until smooth.

Cucumber-salmon sandwich

Cut out the gluten but keep the healthy fats, protein and vitamins with this easy-to-make salmon sandwich.

Prep Time: 10 minutes

Total Time: 10 minutes


  • 1 slice smoked salmon (diced into small pieces)
  • 1 avocado, peeled, pitted and sliced
  • ½ cup plain Greek yogurt
  • 1 cucumber, finely sliced
  • 1 gluten-free multigrain roll, halved and toasted
  • ¼ small onion, sliced


Combine salmon and Greek yogurt in a bowl until well- mixed.

Open the two halves of the toasted multigrain roll then top one half with the salmon mixture and the other half with avocado, cucumber and onion slices.

Combine both the halves and serve.

Watermelon-Avocado Salad

Keep this antioxidant and vitamin-rich salad ready for a quick gluten-free bite whenever your hunger pangs kick in.

Prep Time: 10 minutes

Total Time: 10 minutes


  • 1 tbsp olive oil
  • 2 tbsp lime juice
  • ¼ tsp salt
  • 1 small seedless watermelon cut into small pieces
  • 1 avocado, pitted and chopped
  • 2 tbsp fresh mint, chopped


Combine all the ingredients in a bowl and toss gently. Serve chilled.

Besides these recipes, you can swap your healthy home-made meals for safe options like gluten free muesli occasionally to avoid getting bored of regular foods. Gluten-free quinoa bars, chia bars and nut bars are some other snacks you can grab on-the-go which won’t hurt your weight loss goals.

How to get Your Kids Snacking on the Healthy Stuff While at School

Healthy snacking is as important as healthy eating for children to maintain a healthy weight, avoid certain illnesses and promote their overall well-being.

As a parent, you would do everything possible to provide your child with not just nourishing meals but also healthful snacks for other times of the day.

Kuranda Smoothie Bowl Recipe

However, once children begin school, it becomes easier for them to get into unhealthy snacking and difficult for you to keep track of what they’re snacking on.

To help reduce the chances of your child getting tempted to snack on the unhealthy stuff, we have put together some quick tips.

Team up with the school

Engage with your child’s school to know their snack offerings and nutritional standards. Typically, any school’s snacking guidelines would promote consumption of fruits, vegetables, low dairy products and other foods low in calories and specifically good for dental and bone health.

In addition to adhering to school’s snacking standards, engage with other parents to encourage the school to raise their nutrition standards and promote a healthier snacking program.

Educate your child about healthy snacking

It’s not enough to simply offer your child wholesome foods but you need to go ahead and teach them why certain foods are healthier than others and what they are specifically good for.

This will help to not only encourage good knowledge of nutrition and a healthy lifestyle but also enable your child to make right food and snack choices when they are away from home.

Insider’s tips:

  • Get your child involved in grocery shopping and teach them how to read food levels and identify the good and the bad.
  • Familiarise your child with different healthy food choices and get them involved when preparing meals.

Pack the good stuff for school

If you think your child is too young to be able to make the right choices when it comes to snacking at school, it is advisable to pack nutritional snacks for your child to snack on during recess or break time.

Insider’s tips:

  • Make sure the snacks you send are as appealing to your child as snack choices offered by the school.
  • Disguise the taste of foods that are healthy but undesirable to your child. For example, offer a sweet dip with slices of fruits or cheese dip with baked vegetables.

Miscellaneous Tips

  • Children have a strong tendency to imitate their parents. Use this tendency as an opportunity to promote wholesome food choices and good eating habits.
  • Keep healthy snacks like granola bites, healthy muesli bars, roasted chickpeas nuts, quinoa snack bars, frozen yoghurt etc. always on hand so that your child can avoid the temptation to grab whatever (soda, cookies or chips) is in their sight.

Besides, you can work with a professional nutritionist to know the best food and snack choices for your growing child and encourage healthy snacking while your child is at school.

4 Signs You Might Want to Go Gluten Free

The gluten-free eating has become a fitness trend as more and more people are willing to sacrifice their morning bagels, midnight cookies and customary snacks like pies, pretzels, doughnuts etc. to maintain a good physique and live a healthy life.

Even so, gluten sensitivity is commonly misunderstood, and many people still fail to realise they are gluten intolerant and thus continue to live with the symptoms, affecting their overall health in the long-term.


Listed below are common symptoms of gluten sensitivity that are be easily ignored. Remember that not everyone with these symptoms may have a gluten allergy but they are worth considering if your GP can’t find any potential reasons for your condition.

  • Improper Digestion

Digestive issues including the likes of diarrhea, abdominal pain, constipation, gas, bloating and cramping are often associated with gluten sensitivity. Experiencing nausea or foul-smelling faeces after eating food containing gluten may also be your body trying to tell you might want to avoid gluten.

  • Skin Problems

Gluten sensitivity may manifest itself in different forms of skin conditions such as small rashes, hard bumps, redness, blistering and itchiness appearing or experienced particularly on the arms and the face.

Keratosis pilaris, dermatitis herpetiformis, eczema and psoriasis are some other skin conditions that are linked to gluten sensitivity and have been shown to improve when on a gluten-free diet.

  • Headaches

Though headaches are a common ailment that may result from a number of conditions, people with gluten intolerance are more prone to pounding headaches and even migraines.

  • Fatigue

Feeling tired occasionally isn’t uncommon. However, if you find yourself constantly tired and exhausted, gluten in your diet may be to blame. Studies have shown that gluten-intolerant individuals are more prone to chronic fatigue and fibromyalgia.

Moreover, gluten allergy can also cause iron deficiency anaemia, which may result in exhaustion, lack of energy and tiredness.

Bottom line

These were some common conditions that may indicate it’s time to cut gluten out of your diet. Furthermore, a foggy brain, anxiety, joint and muscle pain and unexplained weight loss are some other symptoms that you may likely experience if you are intolerant to gluten.

The treatment for gluten sensitivity is to follow a strict gluten-free diet. However, going gluten-free may not be easy and requires a great deal of consideration and commitment. Though there are varied foods you can incorporate in your gluten-free diets such as beans, potato, soy, gluten free cereal, oats and muesli bars, it is important that you do proper research and testing to make sure that your diet is completely gluten-free.

Proven Health Benefits of Quinoa and Muesli We Didn’t Know

When we plan to eat a healthy diet, we automatically choose things that are high in protein and less in fat. Protein-rich diets help to not only maintain lean muscle mass but keep hunger pangs at bay. Quinoa and muesli are one of the most common foods that we include in our protein-rich diet. Let’s get familiar with the benefits that these foods offer as soon as we consume them:

Quinoa Health Benefits

Cooked Quinoa is worth gold to your healthy diet plan. Each cup contains:

Phosphorus: 28% of the RDA.
Manganese: 58% of the RDA.
Magnesium: 30% of the RDA.
Potassium: 9% of the RDA.
Folate: 19% of the RDA.
Copper: 18% of the RDA.
Zinc: 13% of the RDA.
Iron: 15% of the RDA.

Besides these nutrients, you only consume 2% fat.

Quinoa Snack bars

  • Quinoa contains double the fibre as much as other grains, which helps in controlling high blood pressure and is considered a go-to food for diabetic people.
  • It is a blessing to people who suffer from gluten intolerance. Other foods are usually prepared with refined starches, which are not very good for your health. So, rather than going for gluten-free junk food, which will still be a junk, you can consume Quinoa Snack bars.

Muesli Health Benefits

  • An excellent fitness food for those who are planning to get rid of that extra fat around their belly.
  • Low in fat yet high in healthy nutrients like fibre and whole grains.
  • Healthy Muesli Bars are much better than cornflakes. Also, they are available in sugar variants and you can choose according to your taste.
  • Nutritionists suggest that quinoa with fruits and nuts is the best combination you can have for breakfast.
  • Prepared with multi-grains and cereals, muesli bars are the best alternative to several other sugary snack bars containing additives and preservatives.
  • Besides meeting our daily nutrition requirements, muesli provides an instant boost of energy.

After knowing these benefits of quinoa and muesli, why would you not want to include them in your daily diet?

The best part about these superfoods is that they make you feel full for longer and help curb hunger. Addition of muesli and quinoa to your regular diet can help you meet your fitness goals while improving your overall health.

Benefits of Regular Physical Activity: Start Working Out Today!

We always hear from medical practitioners and health experts that exercise is good for our health. But do you know exactly how good it is to exercise daily?

Research shows that people who engage in the habit of regular physical activity and exercise tend to sleep better, have higher energy levels and lead a healthier lifestyle.

Let’s discover some amazing benefits of regular exercise that will sure convince you to start working out today!

· Improved Mental Health

Too stressed out with your everyday life? You may not necessarily need to invest thousands in a luxury trip when a brisk walk of 30 minutes or a vigorous gym session can improve your mood.

Physical activity stimulates chemicals in various parts of the brain that regulate the sensations of anxiety and stress, leaving you relaxed and happier.

· Maintained Weight

Several studies have related inactivity with weight gain and obesity.

When you engage in any form of exercise, you burn calories. The more intense your workout, the more calories you lose.

Don’t worry if you can’t take a large chunk of time out of your hectic life to hit the gym daily. Just make sure to be active throughout the day – take a 15-minute walk after lunch, take the stairs instead of elevator, do a 30-minute session of workout including squats, push-ups, planks crunches and sit-ups in the comfort of your home.

Insider’s Tip: Include a well-balanced diet and choose your snacking options wisely. Opt for gluten free snacks, quinoa, chia snacks and health bars to keep your energy tanks full and support your weight management regimen.

· Reduced Risk for Health Conditions

Regular exercise helps to manage and prevent a range of health conditions and diseases. Being physically active boosts high-density lipoprotein (good cholesterol) in your body while reducing triglyceride levels. This keeps your blood flowing smoothly throughout the body and improving heart health.

Besides heart health, regular exercise goes a long way to improve cardiovascular fitness, bone and muscle health, blood pressure levels and insulin sensitivity while reducing the risk of chronic diseases including colon and breast cancer, Type 2 diabetes, metabolic syndrome, endometrial, lung cancer and coronary heart disease.

The Bottom Line

If there would be a cure-all for most health conditions and overall health, exercise would be it. Besides all these significant benefits of regular exercise, it is more important than ever to establish a regular exercise routine in our increasingly sedentary lives.

Even if you’re physically active in your everyday life, consider incorporating a combination of cardio and aerobic exercises such as running, swimming along with body weight exercises and strength training to boost your muscular strength and lead a healthy life.

A Beginner’s Guide to Getting Fit: Let’s Get in Shape

So, you just finished watching an action movie where the lead characters looked so buff and well-sculpted that you couldn’t help but decide you’re going to get in shape and it all starts today.

The next thing you do is hit the supermarket by the street and grab low GI health bars, quinoa cereals and all sorts of healthy stuff that catch your eye.

But wait! There’s a problem – You have set fitness goals and stocked up on low fat dairy, gluten free snacks and nutrition rich foods but you don’t quite know how to go about your fitness regimen.

gluten free snacks

Don’t fret! By the end of this blog, you will know exactly how you will get in shape.

Let’s build more stamina

Stamina and endurance go hand in hand and provide you the ability to sustain prolonged physical activity.

  • Start slow and don’t push yourself into an intense, rigorous program.
  • Aerobics and cardiovascular exercises is the best way to enhance stamina.
  • Combine your strength training with cardio workouts.
  • Reduce the amount of rest between your sets and rest days.
  • Ditch the routine once in a while and switch up workouts.
  • Besides physical activity, stick to a well-balanced diet that includes low fat products, vegetables and fruits.

Steps toward a Stronger You

Strength isn’t just about big muscle mass and greater capacity. Being stronger means being able to look fit, lift heavier, run faster and hit harder.

  • Stick to proven strength training exercises including bench press, shoulder press, squat and dead-lift.

The Sure-fire Flexibility Training

You will find countless flexibility training routines and programs on the internet. But since we all have different fitness goals and we might want to work on different body parts, it will be a good idea to avoid that off-the-shelf approach and follow these tips instead.

  • Determine your flexibility needs. There can be many reasons to work on your flexibility. You may need to deal with post-workout soreness, improve performance, decrease risk for injury or simply want to be able to do daily chores that involve a lot of bending and stretching easily.
  • Use dynamic movements such as arm circles, rope skipping and jumping jacks to warm up.
  • Do static stretching after you are done exercising to cool down with light activity.
  • Once you have achieved a great deal of flexibility, retain it. Try new ranges of motion and exercises every once in a while.

Final Word

This might be the first you have decided to shed weight and get in shape or maybe you have had ten failed attempts before and now you just want to make sure things work out this time.

Well, if you follow these tips and consider the pointers mentioned above, you will not only improve your stamina, flexibility and strength but you will be able to lead a healthier lifestyle and avoid a number of problems linked to muscle and bone health.

Heathy Lifestyle Tips: Expert Advice for a More Flexible Body

So, you can’t even touch your toes let alone doing a clean split.

While some people are naturally quite flexible, most people have to work for it by adhering to constant flexibility training. It can be frustrating for the inflexible to work so hard to attain a considerate level of flexibility when it seems to come so easily to some.

How Does Flexibility Matter?

Improving your ability to move and bend your body is crucial for more than just keeping your body fit and preventing injuries. In fact, flexibility can go a long way to increase your strength and size while warding off health problems like arthritis and serious illness. Besides preventing injury and health problems, flexibility helps body builders and lifters to achieve a better posture and improve their range of motion.

How to improve your flexibility?

There are varied flexibility training exercises that can improve the joint mobility and range of motion required to perform daily task and do physical activity. Stretching is the most common exercise to maintain a good flexibility level.

Essential Flexibility Rules to Keep in Mind

When it comes to improving flexibility, knowing a couple of stretching exercises isn’t enough. In order to reap the most out of your flexibility training and enhancement regiment, you need to approach it in a proper way, especially if you have faced issues with stretching in the past.

Here are some tips that will help even the most inflexible to become flexible.

  • Do dynamic stretching prior to your cardio session or weight training to prepare your muscles for optimal movement and joint for movement rather than doing long holds of static stretches.
  • Incorporate light massage into your flexibility training. Foam rolling is an effective way to prepare muscles for movement and boost recovery after workout. You can also consider working with a professional massage therapist to add extra relief to your recovery.
  • Stay hydrated before and after intense workouts to keep your muscles working optimally and avoid performance declines due to dehydration.
  • Adequate nutrition is necessary before and after intense training sessions to maintain blood glucose levels, maximise performance and speed up recovery.
  • For pre-workout nutrition, opt for healthy carbohydrate such as fat-free yoghurt, fruits and vegetables, whole grain pasta from gluten free brands. Post-workout, you can fuel your body with protein and carbohydrates to help restore your energy and repair your muscles. Your options include eggs, Greek yoghurt protein shake, chia snacks, granola bars and quinoa.

chia snacks

To Sum Up

Improving your flexibility allows you to improve your posture, range of motion and reduce muscle and joint-related pains and discomfort as well as risk for painful injuries.

Moreover, regular stretching and workout alone would not bring in improvements in your flexibility and mobility levels that you wish to see. You must heed other aspects too including proper nutrition, hydration and your lifestyle choices, which significantly contribute to your flexibility.

Tips to Improve Your Gluten-Free Eating Experience

Today, people are concerned about their diet and health more than ever. Amongst the plethora of diet programs designed by nutrition experts and dietitians to get in shape and stay healthy, gluten-free approach has managed to attract much fuss and become the latest health bandwagon.

While most people have already heard of this word “gluten-free”, few understand this approach well to benefit from it.

If you’re planning to adopt a gluten-free lifestyle, here’s something you need to know.

Focus on gluten-free eating and not gluten-free diet

With grocery store shelves stuffed with gluten-free products and restaurants offering foods free of gluten, it is pretty easy to go for a diet bereft of gluten.


quinoa bar

But it is suggested that you focus on gluten-free eating instead of adopting the approach as a diet. There are many foods that are naturally gluten-free such as fruit, vegetables, dairy and meat so you don’t necessarily need to look for certified gluten-free products to create a positive experience.

When it comes to snacking, however, make sure packaged gluten-free foods you buy not only satisfy your snack cravings but offer good nutrition such as chia bars, muesli, trail mix or quinoa snack bars.

Move gradually towards your goal

Gluten-free eating is generally adopted by people to reduce the symptoms of coeliac disease. However, unless absolutely vital, if you cut gluten out of your diet abruptly, chances are the approach will backfire.

Going gluten-free abruptly can make you crave gluten foods even more and you may end up embarking on a binge-eating spree. So, start gradually. Rethink your daily meals and determine what ingredients you can substitute for healthier yet suitable options.

Heed the changes

Though gluten-free eating is commonplace for a lot of people, particularly those suffering from coeliac disease, not every body type reacts positively to this new way of eating. If you’re going gluten-free for a reason, make sure your decision is right.

A good way to ensure that you’re doing the right thing is to determine how your body is responding to your new diet. If whatever you’re eating to stay gluten-free is improving your health, you certainly want to continue this approach.

To sum up, don’t go gluten-free because everybody’s doing it. Make sure it is the best decision for both your health and your lifestyle will change for the better.