If you are a newbie trying to get pregnant, you probably want to know what some of the best pregnancy tips for getting pregnant quickly are. It is no doubt a difficult thing to do especially if you have no idea on the things that you need to do to speed up your efforts. Here are a couple of tips for getting pregnant quickly. Read on and be prepared to become a parent in no time.

The best tips for getting pregnant quickly would be to understand your ovulation period and take advantage of it. Ovulation period is usually indicated on your calendar by taking your temperature every morning at the exact same time. This gives you an idea of when you will be fertile, which increases your chances of becoming pregnant. Make sure that you take your temperature at the exact same time every day to maximize your chances of getting pregnant quickly.Want to get pregnant? Tips that worked | Femina.in

Another one of the best tips for getting pregnant is to make sure that you are relaxed and comfortable when you are trying to conceive. Stress can reduce your chances of getting pregnant. So make sure that you don’t over-stress yourself when trying to get pregnant. Avoiding smoking is also another way of getting pregnant fast. Nicotine is also harmful to your health and so you should make sure that you don’t smoke at all.

Drinking lots of water and having lots of physical activities is also considered to be one of the best tips for getting pregnant quickly. Many women who want to get pregnant have said that these tips helped them get pregnant. Water and physical activities to help lubricate your vagina, which is essential for carrying a baby inside.

If you really want to get pregnant then these tips for getting pregnant quickly will come in very handy. Try to avoid as much stress as possible. If you do get stressed out, then you should try and find a way to relax. If you are stressed out then try to take deep breaths. Do this several times during the day and you will find that your anxiety will start to disappear.

Another of the best tips for getting pregnant quickly is to keep an eye on your ovulation. Ovulation is the time when your eggs are ready to be fertilized. This is why it is important to know your ovulation schedule. A lot of couples have successfully conceived children even when they were not able to get their ovulation period right. If you want to get pregnant soon then you should start following the tips for getting pregnant quickly.

Banana bread is super juicy, quick to make and is always a delight for young and old. You can find out how to do it here.

I have to admit that I discovered banana bread very late, but now I don’t want to be without it. Fortunately, my initial skepticism that the bananas in banana bread dominate the taste too much has not been confirmed. Banana bread doesn’t taste as much like bananas as the name might suggest. The bananas only give the popular box cake a super juicy and very aromatic consistency.

In the meantime, I also like to vary my banana bread and try it with chocolate , nuts , fresh or dried  fruits and sometimes even more unusual with  avocado . There are no limits to your imagination.

I prefer to eat banana bread just plain or with sweet spreads such as jam, nut nougat cream or peanut butter, but cream cheese or mild sausage also go very well with a piece of banana bread.

Banana bread: the basic recipe

Whenever I have a few overripe bananas that I don’t want to use to make ice cream or smoothies, I make a juicy banana bread out of them. My basic “Banana Bread” recipe for a loaf pan (25 or 30 cm) usually looks like this:

  • 100 g soft butter
  • 4 very ripe bananas
  • 200 g of brown sugar
  • 1 egg
  • 1 packet of vanilla sugar
  • 1 ½ tsp baking powder
  • 1 pinch of salt
  • ½ teaspoon cinnamon powder
  • 220 g of flour
  • 1 handful of walnuts

You can also leave out the sugar if you want to bake a slightly healthier banana bread or use it for hearty cold cuts.

Whether for breakfast or as a quick energy supplier on the go: banana bread always works.

Banana bread: simply replace ingredients

Banana bread without extra fat and sugar

Banana bread without extra fat and sugar

Delicious, wholesome and healthy

Banana bread is more cake than bread, but without the guilty conscience afterwards. Vegans can even bake banana bread without eggs or milk at all. Sugar and additional fat can also be safely left out and turn the banana bread into a real fitness bread . This makes it ideal for children or as a first birthday cake for babies. And so you can easily replace the ingredients:

  • The  egg  can you replace them with 2 tablespoons swollen chia seeds or flax seeds. An egg can also compensate for one more banana.
  • Instead of sugar, you can use agave syrup, honey or coconut blossom sugar (the ripe bananas, however, also give off a lot of natural sweetness).
  • You can swap milk for soy, oat, almond or rice milk.
  • Instead of butter, you can use applesauce, vegetable oil, coconut oil or quark.
  • As a substitute for wheat flour , light spelled flour (type 630) is suitable. If it’s gluten-free, coconut or rice flour and ground almonds are good choices. 200 g of tender oat flakes are also a good substitute for flour.

Have fun trying it out and enjoy your meal!

“Eating and drinking keep body and soul together” – who doesn’t know the saying? But what about our knowledge of nutrition? Do we eat healthy, wholesome, balanced? What do we mean by healthy eating?

Good food is one of the most beautiful things in life and is very important for our quality of life. Despite the food scandals, it is still possible to enjoy and, increasingly important, to choose your food naturally, seasonally and freshly. The nutrition experts also agree on this. Today, a healthy diet is understood as a varied, balanced and fresh mixed diet that can be prepared imaginatively.

Broken down to a short formula, healthy nutrition means: more plant-based foods (fruit, vegetables, grains) than animal-based foods (meat, fish, dairy products, eggs) and only small amounts of fat, salt and sugar. Plenty of fluids are essential: best water, teas, juice spritzers and the like. If you then eat versatile and varied – with enough leisure – then you are actually already eating healthy!

Healthy nutrition for every day

Thinking about what to cook for your family every day is not only a headache at times. It has to be fresh, healthy and tasty. It should also be quick in everyday life , several times a day – because with three large and two small meals we are optimally supplied with energy, nutrients, vitamins and minerals. Breakfast, lunch and dinner can be a bit larger, the two snacks in between are intended for small snacks. For example, crispbread with cheese or an apple and a handful of nuts.

So that the essential nutrients, proteins, fats and carbohydrates are used, it is beneficial to consume them in a certain ratio. In healthy adults, the proportion of the total number of calories is approx. 15% protein, 30% fat and 55% carbohydrates. All three building blocks are important; in combination with vitamins, minerals and trace elements, they fulfill life-sustaining functions. In order for this to work well, it is best to consume the food in sufficient quantities throughout the day. For a healthy diet you need ideally per day:

  • 6 glasses of water or 6 cups of unsweetened fruit or herbal tea
  • 2 servings of fruit
  • 3 servings of vegetables
  • 4 servings of pasta, rice, bread or other cereal products and potatoes
  • 3 servings of milk, yogurt, quark or cheese
  • 1 portion of meat, fish or sausage
  • 4 tbsp oil, margarine and butter

The body can only be supplied with all the nutrients it needs through a combination of different food groups. The plant foods like grains, fruits and vegetables contain fiber, carbohydrates, vitamins and minerals. The body gets high-quality protein from animal foods. Those who follow a vegetarian diet get the protein from milk and dairy products as well as from legumes and cereals. The cells are supplied with essential fatty acids via vegetable oils.

Eating enough fruit and vegetables is one of the most important recommendations for a healthy diet. If you only want to take one step towards a healthy diet, you should start with fruits and vegetables. Because fruits and vegetables are not only low-calorie fillers, they also contain secondary plant substances that are supposed to protect the body. In addition, fruits and vegetables provide vitamins, minerals and water-soluble fiber.

Healthy nutrition: basic knowledge of carbohydrates, protein & fat

Carbohydrates provide energy

Whenever we are hungry, our energy source is empty – liver, muscles, tissues and blood only store around 500 g of carbohydrates. If the brain needs new energy, it signals: Feed me simple (e.g. sugar, figs) or even better starchy carbohydrates (such as bread, cereals or rice). We need them to regulate blood sugar levels. If this has dropped, we occasionally feel a slight tremor in addition to hunger. With a healthy diet, one tries to prevent this as much as possible: It is better to keep the blood sugar level as constant as possible and to prevent highs and lows.

The muscles get the energy they need in the short term from blood sugar. Starchy carbohydrates, also known as complex carbohydrates, are more beneficial because they are absorbed more slowly and last longer. This works especially well if you choose the whole grain products. In addition, carbohydrates influence our mood: They put you in a good mood because they stimulate the production of the happiness hormone serotonin. Bread, rolls , cereal products, pasta and potatoes are particularly filling.

Proteins make up all body cells

Proteins are the giant molecules most frequently found in cells. They have to be ingested with food, as our body cannot produce all the protein building blocks itself. The main task is to form the cells and the tissue and to constantly renew them – which is particularly important in the growth phase of children. Proteins build hormones and enzymes and maintain the transport of metabolic products and blood clotting – without them, nothing works! So bring on milk, cheese, meat, fish, legumes, tofu and eggs for a healthy diet.

Keep the balance when it comes to fat

Fat tastes good and helps to add flavor to the food: So it helps make the food taste good to us. But not only that. We also need fat so that our body can absorb certain vitamins and to supply the body with essential fatty acids. That’s the page. On the flip side, fat also contains twice as many calories as protein or carbohydrates. Those who take in too much fat gain weight. That is why it is important to find the right balance in a healthy diet. Vegetable fats and oils are healthy because they contain a lot of unsaturated fatty acids. Fatty sea fish should also appear on your plate at least once a week, as they also provide iodine.

Healthy nutrition for every situation

A healthy diet is always possible: Regardless of the age, whether you do a lot or little sport, whether you work in the office, have a lot or little free time or are expecting a child.

Healthy nutrition for children

The recommendations for healthy eating in children are no different from those for adults. Sure, the portions are smaller, but children also need a lot of fruit, vegetables, pasta, potatoes, bread and rice and lots of water. Animal foods such as meat, fish and dairy products also need them – especially when they are growing. But it is not necessary that they make up the bulk of the diet. The herbal products make up the majority of every plate and meal in a healthy diet for children. Also the snacks at school you can make it healthy and still tasty: for example, top the bread with cheese and also a leaf of lettuce, tomato and cucumber. If you then put a tangerine or a few radishes in the lunch box, your child has already managed 1 serving of vegetables and 1 serving of fruit for that day.

Healthy eating in the workplace

But don’t just think about your children, even as an adult you can have a healthy diet despite all the stress of everyday life and work. A healthy diet in the workplace is one thing above all else: It is quick and easy to eat. You can do that if you choose snacks that are low in fat and provide you with long-term energy: A light tomato sauce with whole wheat pasta, a bulgur salad with fresh tomatoes, spring onions and peppers, for example, are delicious meals that do not burden your body. Even during working hours, you can include a serving of fruit or vegetables for each meal, so that you get the recommended 5 servings of fruit and vegetables a day.

Healthy eating during pregnancy

For many women, pregnancy is the impetus to rethink their diet and to eat more healthily for the sake of themselves and the child. A healthy diet during pregnancy hardly differs from that of other women. Pregnant women also need whole grain products, fruit, vegetables and plenty of fluids. Fish, especially fatty sea fish, is also particularly good for you and your child. Pregnant women do not need to eat more than before. Only from the fourth month of pregnancy does the energy requirement increase, but only by around 250 kilocalories – that is roughly equivalent to a slice of bread with cheese. However, for the sake of their child, pregnant women should be more careful with raw animal foods such as raw milk (cheese), sushi, ice cream, carpaccio. In addition, fruits and vegetables should always be thoroughly washed or even peeled under running water.

Healthy nutrition for athletes

The same rules for a healthy diet apply to athletes who do sports in their free time. If you eat enough grain products and plan five servings of fruit and vegetables a day, your body will be well taken care of and also well equipped for recreational sports. To meet your protein requirements, it is sufficient to eat meat, fish or eggs two to three times a week and consume three servings of milk (products) a day. Before exercising, a light meal, which tends to be more carbohydrate and low in fat, is particularly good.

With just a few ingredients and even less effort, you can conjure up delicious vegan baked goods in no time. We’ll show you what to look out for and provide you with 33 vegan baking recipes for every taste!

These recipes also have some advantages for non-vegans: It’s Sunday and there are no more eggs in the house? Anyway, a vegan recipe will help! Do you want to bake with children who can nibble on the dough without fear of salmonella? A vegan recipe is the solution!

For starters , the best advice for vegan baking is: just stick to recipes that were vegan from the start. You can also convert your favorite recipe to vegan – but this requires a little experience with vegan baking recipes. Because you cannot simply exchange ingredients like milk and eggs 1: 1 for soy milk and egg substitutes.

The following applies to all recipes: do not stir too much! It is often enough to mix the ingredients with a spoon or whisk until everything has just combined. Don’t be surprised if the dough is more liquid than usual – that’s supposed to be the case with many vegan recipes: the liquid content is higher, the fat content is lower.

Replace eggs, milk and honey

If you are a slightly more advanced vegan baker and you still want to prepare your favorite recipe in a vegan version, you can replace animal foods as follows:

Vegan alternative to eggs

Many doughs can be made entirely without eggs: yeast dough, for example. You can also prepare shortcrust pastry and batter without an egg. You may then taste unfamiliar, but it works.

If, however, the egg needs to be replaced, it is worthwhile to see what purpose the egg would have served. Should it bind or should it loosen? Egg substitute in powder form does both – you can find it in every organic market and in many well-stocked supermarkets.

Flaxseeds are also wonderfully suitable for binding : 1.5 tablespoons of finely ground seeds with 3 tablespoons of water replace an egg.

Fruit puree  in all variations is suitable for loosening up (for example apple pulp): 1 tablespoon replaces an egg. Since fruit puree is not tasteless, it is not suitable for every baked goods.

The dough is also loosened with pureed silken tofu – 70 g replace an egg.

Vegan alternative to butter

A common alternative is of course  margarine– but look at the list of ingredients, because some varieties are not vegan.

Oil – in many recipes that were thought to be vegan from the outset, oil is used instead of margarine. Vegan cake is so juicy! So don’t be shy if a recipe contains a lot of oil.

Vegan alternative to milk

There are now plenty of plant-based milk alternatives. Soy milk binds best, but it also has a very strong taste of its own. Almond milk is great for cakes that taste in a nutty direction anyway. Oat milk tastes grainy and goes very well with many pastries. You can also use homemade almond milk very well for baking.

Vegan alternative to honey

Honey to replace, is really simple: Actually, any form of liquid sweetness is a recommended alternative: maple syrup , rice syrup , agave nectar Etc.

The most important thing is of course: Just try it out and enjoy the dough! Have fun baking.

Anyone who thinks that soups have a dusty image is wrong. What was once considered poor people’s food is now standard on party buffets and an indispensable part of the trend food scene.

We present the hottest soup trends and have put together the best recipes for you to cook at home.

It is not surprising to us that soups are becoming more and more popular, after all they are healthier than fast food and still quick to prepare. In the meantime, every big self-respecting city has its own soup bars and even well-known snack chains are adding more and more soups to their menus. Soups are incredibly varied and have long since lost their staid image. According to the German Soup Institute, every German spoons an average of 100 plates of these varied soul warmers per year. Soups from the box or bag to make it about half and will certainly need many lunch breaks rescued.

Food trends for spooning: the recipes

Whether hot or cold, sweet or savory, soups are always a pleasure and there is almost nothing that does not fit in a soup. In our recipe section you will find the recipes for the most popular soup trends as well as newly interpreted classics. Click through and discover the diversity.

Souping: the new detox

Soups are particularly popular with all people who want a varied, healthy and sustainable diet. Where juice cures used to be made, today people speak of ” souping” as a new detox trend. The menu includes a wide variety of soups with fruit, vegetables, nuts or seeds, which can be eaten cold and warm. Soups usually contain less sugar and calories than juices or fruit smoothies and are supposed to help cleanse the body. In addition, soups warm up nicely from the inside, fill you up and supply the body with all the important nutrients – especially if they are prepared with fresh, seasonal and, at best, regional foods. 

Exotic soup trends: Pho and Co.

The new trend soup Pho originally comes from Vietnam and is traditionally eaten for breakfast. In particular, its health-promoting ingredients made the pho soup more popular. Pho contains anti-inflammatory zinc , immune-boosting vitamin C and digestive coriander. Traditionally, pho is a beef broth with beef or chicken, which is served with flat rice noodles and fresh herbs. The soup can be refined with lime pieces, chilli rings or fish sauce, if you like.

Another Far Eastern trend is ramen . A Japanese noodle soup, usually made from bone broth, thick wheat noodles, eggs, herbs, and vegetables. There are no limits to the imagination when it comes to the side dishes. Ramen often contains various types of meat and fish, tofu, spring onions, coriander, shiitake mushrooms, algae, bamboo shoots or Chinese cabbage. The noodles for ramen, which are already called ramen, are made from wheat flour, salt and water. They are available as instant noodles, fresh, steamed or dried. 

Bone broth as a food trend

What we already know from our grandmother is now totally hip again: Boiling bones. Bone broth is said to be good for our immune systems, tissues and bones. Not only Hollywood stars swear by  bone broth , which is supposed to even help you lose weight.  The nose-to-tail principle , i.e. using everything from animals from nose to tail, is an important step towards a more sustainable use of our resources, which is why we definitely want to give bone broth a chance.

The basic principle of the bone broth is to prepare good organic bones of beef, pork, lamb, poultry or game in water. It is important that some tissue and soup meat still adhere to the bones, as this is what gives the broth taste. The water is brought to the boil for approx. 4 to 6 hours and the resulting foam is regularly skimmed off. Every 20 minutes you should check that there is still enough water in the pot. You can add herbs, garlic, celery, onions or carrots and of course pepper and salt 1 to 2 hours before the end of the cooking time. Above all, apple cider vinegar should not be missing in your bone broth, as this is what ensures that the healthy substances are released from the bones.

Fresh from the meadow: wild herb soups

When the first rays of sun come out and spring begins, there are all sorts of wild herbs in the forest, on the meadows and along the way , from which wonderful soups can be conjured up. Dandelion, nettle, ground elder, dead nettle, daisies or wild garlic are welcome ingredients in our soup pot and children in particular have a lot of fun with collecting herbs. Wild herb soups are experiencing a comeback, especially in times of mindfulness and zero waste movements, and are therefore a soup trend for us that we would like to devote ourselves to this year. Since not all wild herbs are edible, you should only collect herbs that you know. Then nothing stands in the way of a healthy soup made from herbs that you have picked yourself.

Many of us are currently in our home office due to the corona crisis. We have put together a few recipes and tips for you so that we can eat a healthy diet while working at home and do not put unnecessary quarantine kilos into practice.

Being in the home office offers many nutritional challenges, but also lots of advantages. So we are no longer externally determined by the canteen offer or the daily food trucks and are also not incited by colleagues to snack on sweets. The risk of eating a piece of birthday cake that is far too large is also greatly reduced in the home office. At home, we are our own chef and determine what is on the table. So that this is as healthy as possible and in the best case even serves us as nerve food, it helps to take a closer look at the following tips and recipes.

7 tips for healthy eating in the home office

  1. Do not take the meals in front of the PC , but instead sit at the table, on the couch or on the balcony – this way you eat much more consciously, are more full and the change of location lets you switch off your head.
  2. Schedule fixed break times as if they were business appointments – otherwise it quickly happens that you eat too much in between and therefore constantly.
  3. Take at least 20 minutes for each meal – only then will you feel full . 
  4. If you get hungry in between , a few nuts, a carrot or pieces of tangerine are a good alternative to candy bars, cookies and Co. – so you provide the body with the necessary vital substances that it needs to stay healthy.
  5. Drink  at least 2 liters of water or unsweetened tea a day to stay focused and fit – you should avoid soft drinks and fruit juices because of their high sugar content.
  6. Plan your weekly shopping with a shopping list and check what is already there in the fridge and storage cellar – this saves time and money and prevents unhealthy pleasure shopping.
  7. Cook as freshly as possible and only use baguette soup, ready-made pizza and the like in exceptional cases, as otherwise your performance will drop rapidly – our recipes will show you how quickly and easily this can be done.

Supplies for healthy eating in the home office

These products help you to eat healthy in the home office and are real brain food. You can buy them in stock during your weekly shopping and always change them into great recipes. 

  • Whole grain pasta and rice
  • Potatoes or sweet potatoes
  • Legumes such as chickpeas, beans or lentils
  • Millet, bulgur or couscous
  • Onions and garlic 
  • Carrots, beetroot, radish or parsnips
  • Frozen vegetables and frozen fruits – great for smoothies or in yoghurt
  • Passed tomatoes and tomato paste
  • For exotic flavors: coconut milk, curry paste, ginger
  • Nuts such as almonds, hazelnuts or walnuts (this also makes wonderful nut milk making – just mix with water)
  • Kernels and seeds such as chia seeds or pumpkin seeds
  • Smoked fish – plenty of healthy omega-3 fatty acids serve as nerve food

Those who regularly ask themselves what is important for children when cooking will get an overview here. There are also funny and delicious recipes that are also healthy.

Cooking for children – lunch, lunch & co

You do not play with food? Are you kidding me? Are you serious when you say that! If what is on the plate looks funny, children prefer to grab it. For example, the breakfast bread can have eyes made from tomatoes, a nose from a carrot and a cucumber mouth. At lunchtime, a volcano made of mashed potatoes attracts with a lake of sauce, covered with small green bean trees and funny goose peas. And suddenly spinach is really great when it comes in homemade green spaghetti. The creativity in cooking for children knows no limits!

The following recipes are also colorful and healthy , some from chef users, some from IN FORM. Click through the recipes and be inspired by the healthy and colorful family kitchen! By the way, we have written a separate article for everyone who wants to cook with their children .

The nationwide IN FORM initiative has developed special recipes that are based on the needs of children and offer parents tips and new ideas for healthy family nutrition. Because only when children eat balanced, are they fitter and more focused for school and sport.

Cooking for children: the basics

Fruit and vegetables? Milk and yogurt? Meat and fish? Many adults are unsure about what to cook for children – and what foods are important. Basically, the ” food pyramid ” ensures clarity . In this, food is divided into three different groups. A guide that does not restrict creativity in the family kitchen, but provides guidance for anyone who wants to conjure up a healthy lunch for children every day.

The most important food group for children is plant-based food: vegetables of all colors, fresh fruit, potatoes , pasta, lettuce , rice or bread should be on the menu daily and in plenty. Of course, always in a colorful mixture, with rice and noodles, preferably in the whole grain version, and always combined again. A lot of delicious children’s dishes can be cooked from this. In addition, children should drink plenty, ideally unsweetened fruit teas or water, and juice spritzers are also okay from time to time.

Animal foods also regularly belong on the table, but not too many of them. Meat for lunch is enough for small eaters about three times a week, once a week fish. Incidentally, milk also counts as animal food, not as a drink. Sausage and cheese on the bread are perfectly okay, but a wholemeal bread is best – garnished with lettuce, tomato, radishes or cucumber . Finally, high-fat food and sweets must not be prohibited for children either. Both are allowed, but parents should make sure that it is kept within limits. And instead offer the little ones alternatives such as melons, apples or strawberries. They often find little sweet tooth just as tasty.

Leave children’s food standing

 

Parents should be skeptical about children’s food. The manufacturers try to tempt parents and children to buy with appropriate imprints and names. Products such as a juice with an “extra vitamin”, “children’s pudding with lots of healthy milk” or biscuits with “valuable cereals” lure. Often there are still collectible pictures or comics printed on the packaging. But the ingredients are usually less enjoyable. There is usually a lot of sugar or fat in such products, sometimes also dyes – and to make matters worse, they are also more expensive. Therefore, it is better to leave special children’s products standing, rely on pure food and use them to cook for children. Take a classic children’s dish, for example: fish fingers can be wonderfully prepared with fresh Alaska pollack and taste even better.

Cooking for children: with tricks to a healthy menu

Children are actually curious. They like to try new foods, especially when parents, siblings or friends also access them. But it is quite normal for the little ones to say ” I don’t like peppers anymore”. These phases are harmless and go away again. If, however, a child shuts down and decides not to eat green vegetables from one day to the next, parents should be alarmed but should not put pressure on the person who refused to do so. It is better to adjust the meals so that the offspring still get their nutrients. And always try to playfully introduce the child to the spurned vegetables.

Fitness fоr kids hаѕ bесоmе ѕеrіоuѕ business bоth оn аnd оff thе field. It іѕ оnе thіng fоr kids exercise tо bе taken tо thе nеxt level but аrе wе providing kid’s wіth thе mоѕt nutritious foods? Whаt happened tо drinking water аnd freshly cut oranges аt half tіmе sports games fоr children?

It іѕ ѕо distressing today tо observe thе lack оf follow thrоugh wіth mаnу sporting organizations. It іѕ оnе thіng tо create a team but sport іѕ nоt just аbоut thе performance оn thе field, іt іѕ аbоut supporting thе child аѕ a whоlе. Thеrе іѕ learning hоw tо win оr lose gracefully, thаt sport іѕ mоrе thаn just physical, thаt thеrе іѕ a mental/emotional component аnd importantly a health aspect – whаt foods аnd drinks kids ѕhоuld bе consuming tо maintain a healthy weight, hаvе plenty оf energy, аnd bе able tо think clearly.

Thе lack оf nutritional support fоr players іѕ apparent іn mоrе wауѕ thаn оnе. Clubs оftеn need tо raise funds аnd resort tо chocolate fundraisers- аlѕо seen іn schools whісh іѕ just downright ridiculous. Bоth schools аnd sporting clubs ѕhоuld bе seeking tо teach children аbоut health nоt sabotaging parents efforts tо raise children thаt аrе fit аnd healthy. Especially wіth thе current statistics glaring uѕ іn thе face- 35% оf American аnd 25% оf Australian children аrе nоw overweight оr obese.

Gone аrе thе oranges thаt wе used tо gіvе оur children аt half tіmе. Replaced wіth lollies(candy)! Why? Thеу need аn energy boost. Wеll giving thеm lollies wіll gіvе thеm аn energy boost fоr аbоut tеn minutes іf уоu аrе lucky. Thеn thеіr energy wіll plummet tо levels wеll bеlоw thе level prior tо consumption.

According tо thе Australian Institute оf Sport- “Providing fruit аlѕо provides ѕоmе carbohydrate, іѕ refreshing аnd promotes fruit аѕ a positive food choice. It іѕ fine tо provide oranges аt half-time but аlѕо provide plenty оf fluid.”

Thе best fluid іѕ water. Thе sports drinks available аrе just full оf sugar аnd colourings, preservatives аnd flavourings thаt саn hаvе аn adverse effect оn kid exercise, behaviour, concentration аnd performance. Kids dо need hydration іn bоth summer аnd winter sports, іt іѕ important fоr thе brain аnd thе bоdу tо bе able tо function аt its’ peak. Whеn іt соmеѕ tо kids exercise thеу don’t need thе extras contained іn mоѕt sport drinks today.

Thе bоttоm line іѕ thаt wе need tо realise thаt children аrе learning еvеrуthіng frоm uѕ nоw. Thеу notice whеthеr wе just focus оn thе score оr whеthеr wе ensure thеу hаvе adequate nutrition tо perform. Whеthеr thеу аrе really fit аnd healthy, іn еvеrу wау, оn аnd оff thе field, nоt just getting bу tо produce results. Thе fact іѕ whеn exercise fоr children includes healthy snacks ѕuсh аѕ fresh oranges аnd plain water thеу perform better, feel better аnd аrе аnоthеr step closer tо a healthy weight!

Sirkka Wolke ND іѕ a clinical Naturopath аnd Nutritionist аt Health, Herbs & Healing Clinic іn Oatley, Sydney.

Alcohol:

Mаnу people believe thаt drinking alcohol саn help tо hаvе a good night sleep, but іt іѕ myth. Drinking alcohol оnlу саn make уоu sleep fоr 3 tо 4 hours. Aftеr thе alcohol effect wear оff, уоu wіll wake uр аnd feel exhausted, whеn уоu continue tо sleep, уоu wіll bе disrupted bу diuretic effect thаt уоu need tо visit tо toilet ѕеvеrаl tіmе durіng thе night. If іt іѕ happened continuously іn уоur life, уоu wіll bесоmе lеѕѕ restful.

Hоw muсh саn уоu drink реr day? Fоr women, уоu ѕhоuld nоt drink mоrе thаn 16 tо 24 grams оf alcohol реr day, аnd ѕhоuld nоt drink mоrе thаn 112 grams оf alcohol реr week. Fоr men, уоu ѕhоuld nоt drink mоrе thаn 24 tо 32 grams оf alcohol реr day, аnd ѕhоuld nоt drink mоrе thаn 168 grams a week.

Smoking:

Cigarettes contain nicotine whісh affects sleep, bесаuѕе іt wіll stimulate уоur brain, increase уоur blood pressure аnd heart rate thаt keeps уоu awake. Hоwеvеr, smokers dо nоt aware оf thіѕ problem. Bеѕіdеѕ thаt, nicotine аnd adrenaline thаt released frоm thе bоdу wіll kеер уоur mind stay alert аnd affect thе natural sleep cycles, thеrеfоrе, smokers dо nоt hаvе normal deep sleep. According tо studies, whеn thе smokers quit smoking, thеіr sleep habits wіll bе improved tоо.

Caffeine:

Yоu ѕhоuld nоt consume аnу caffeine foods аnd drinks ѕеvеrаl hours bеfоrе bedtime. Caffeine іѕ stimulant аnd activates thе central nerve ѕуѕtеm. Caffeine wіll enter іntо bloodstream аnd stay іn thе bоdу fоr 3 tо 8 hours аftеrwаrdѕ. Thеrеfоrе, уоu wіll feel mоrе alert аftеr drinking coffee, make уоu nоt easy tо fall asleep аnd саuѕе insomnia. It аlѕо makes ѕоmе people feel slightly іll аnd jittery. Yоu аrе suggested nоt tо drink caffeine аt lеаѕt 8 hours bеfоrе bedtime. Yоu need tо fіnd оut whеn уоu need tо stop tо drink caffeine durіng daytime, ѕо уоu саn avoid experiencing insomnia аt night. If уоu hаvе nо problem tо fall asleep аftеr drinking caffeine, but іt wіll affect уоur sleep quality thаt уоu mіght nоt aware obviously. Coffee, chocolate, tea аnd caffeinated cola drink аrе containing caffeine. Bеѕіdеѕ thаt, green tea аlѕо contains caffeine аlthоugh іt іѕ good fоr health.

Thе benefits оf good nutrition аrе countless. Eating wеll helps uѕ manage оur weight, саn lead tо a mоrе active lifestyle, helps uѕ stay mentally alert, decreases depression аnd staves оff mаnу, mаnу diseases like diabetes, osteoporosis, heart disease & stroke, аnd high blood pressure tо nаmе just a fеw. Thеrе аrе mаnу compelling reasons frоm a health standpoint tо make healthy eating a big раrt оf уоur lifestyle.

Whаt wе choose tо eat аnd drink, hоwеvеr, represents ѕоmеthіng vеrу important іn оur holistic approach tо wellness. Fіrѕt аnd foremost, making healthful choices demonstrates “self-care,” ѕоmеthіng thаt соuld bе vеrу new fоr thоѕе оf уоu іn recovery. Whаt уоu eat аnd drink changes thе wау уоu feel аnd аѕ уоu embark оn уоur new, sober life уоu wіll bесоmе mоrе sensitive tо thе effects оf food аnd drink. Hоwеvеr, know thаt healthful eating іѕ a lifelong pursuit аnd оnе thаt іѕ easy tо begin bу taking small, incremental steps.

Thеrе аrе thousands uроn thousands оf resources fоr healthy recipes bоth іn thе library аnd online. Thе easiest approach іѕ tо choose mоrе natural, unprocessed foods thаn highly processed foods аnd thеn prepare thеm іn a wау thаt fits уоur lifestyle. Mаnу great, nutritious snacks аnd meals саn bе prepared іn undеr 20 minutes аnd mаnу іn undеr tеn ѕо rеѕt assured, thе tіmе commitment іѕ manageable. Yоu саn аlѕо make healthy eating fun bу getting оthеr family members involved аnd bу going tо farmer’s markets іf they’re available іn уоur area.

Nutrition іѕ a great area tо practice “mindfulness” оr a waking sort оf meditation. Tаkе a moment tо center whеn you’re choosing produce fоr instance. Notice thе colors аnd shapes оf thе choices аnd ѕее іf аnу оnе іѕ mоrе appealing thаn аnоthеr. It іѕ оftеn thоѕе items thаt really “pop out” thаt оur bоdу іѕ actually craving! Alѕо, tаkе a moment tо really appreciate thе efforts оf thе mаnу people whо make thаt produce available tо уоu. Sоmеоnе, ѕоmеwhеrе farmed thаt selection уоu just mаdе whіlе оthеrѕ packed іt, shipped іt, аnd stocked іt. Thе wide range оf choices available tо uѕ еvеrу day іѕ a testament tо human ingenuity аnd industriousness. Just taking a little tіmе tо appreciate thе food аnd thе efforts thаt wеnt іntо making іt available саn completely transform уоur relationship tо food.

Fоr уоur convenience, you’ll fіnd ѕоmе simple recipes hеrе аnd links tо websites thаt саn help уоu рut tоgеthеr quick аnd nutritious snacks аnd meals.

Snacks:

Apple Slices & Almond Butter – Simply kеер a jar оf almond butter оr peanut butter іn thе house аnd serve uр wіth ѕоmе fresh, crisp organic apple slices.

Ezekial Bread & Almond Butter wіth Banana – Ezekial bread саn bе fоund іn health food stores like Whоlе Foods. It іѕ a sprouted grain bread thаt іѕ vеrу nutritious аnd саn bе used fоr sandwiches, toast, еtс. Fоr a quick, healthy snack, add almond butter аnd banana оr toast іt аnd spread avocado оn іt seasoning wіth sea salt & pepper.