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.

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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.

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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.

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.

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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.

Nutritional Facts about Muesli that Will Make You Want to Rethink Your Diet

Muesli has gained much popularity as a wholesome food to kick off your day. Typically started as a dry breakfast cereal made from toasted whole oats, wheat flakes, fruit and nuts, it is today available in different versions including gluten free muesli, toasted or untoasted muesli, muesli bars and more.

 

Addition of healthy ingredients to conventional muesli has only upgraded it from a regular breakfast cereal to a proven healthy food that can be consumed for breakfast, lunch, dinner and on the go.  Continue reading

3 Snacks Your Kids Would Love to Eat at School

Snacking for kids is not just a habit but a means to fuel their body with nutrition and energy to get through the day. Make your kid’s snack time fun and healthy at school with these three healthy munchies.

Recipe Shot Organic Quinoa Choc Slice

There would hardly be a kid who wouldn’t show the fondness for snacking. Kids of all ages just love to munch on tasty treats.

The best part about their munching love is that parents can use treats to boost their kids’ energy, health, and nutritional intake.

How?

By simply swapping random, unhealthy snacks for healthier treats.

Mentioned below are some creative picks you can go for when it comes to packing munchies for your kids to enjoy at school.

Muesli Bars

Can’t interest your child in Gluten free muesli? Try healthy muesli bars.

The grab-and-go snack is a mild amalgamation of goodness of raw rolled oats and taste and nutrition of dried fruits. Alternatively, you can also use no-bake granola health bars that are an energy bite with gluten-free grains, honey and nuts stuffed in.

Trail Mix

Sweet and crunchy mix of essential nuts, seeds and grains is a perfect treat for your child to munch on during school hours. What’ more, the kids couldn’t love this finger snack more if you serve them in paper cups.

However, it is important to make sure the trail mix you buy contains no added sugar and preservatives.

Gluten-free Popcorn

Ditch those trans-fat rich popcorn to prepare your kid their own bag of corn flavoured with choco chips, dried fruits and cinnamon.

Not only is this popcorn treat drizzled with nuts, raising and chocolate wholesome and nutritious but it also makes a fun snack when packed in little pouches that your kid can grab on the go.

Swaying kids away from junk food and unhealthy snacks to get them to eat healthy is not an easy feat.

But with these nutrition-packed snack alternatives, you can ensure that your child indulges in healthy munching without having to guilt trip them into eating.