Additional Tips from Nutritionists to Lose Weight

Is there any magic way to reduce? The only sure way is to eat less, and to continue this practice all the time. It will not help if you go on a crash diet and then resume your normal eating habits. And while exercise will help control weight and burp up excess calories, probably the best exercise is to push yourself away from the table before you’ve overeaten.

Here are some additional tips from nutritionists to help you lose weight:

• Cut down on quantity. Eat just enough to satisfy your appetite – not as much as you can. Even low calorie foods will add weight if you eat enough of them.

• Eat less more often. Spread your food intake over several meals or snacks. Some hospitals have been experimenting with five meals a day, spreading the recommended total food intake over two full meals a day (brunch and dinner) and three snacks (continental breakfast, afternoon snacks, and before – bedtime). They find that the stomach handles small amounts of food better, that metabolism keeps working at a good pace all day, and that blood sugar levels (your energy reserve) do not drop between meals. Also, the process of digestion burns up calories.

• Avoid high-calorie foods. Cut out breads, rolls, jellies, jams, sauces, gravies, dressings, creams, and rich desserts. These are the villains that add calories and are not as rich in nutrients.

• Look for natural flavors. Cultivate an interest in the natural flavor of what you eat. Try vegetables without butter, coffee and tea without cream and sugar. You might want to substitute a pinch of salt or a squeeze of lemon on your vegetables or noncaloric sweeteners in your beverages, but chances are you will find the natural flavors new and interesting.

• Serve only just enough. Keep portions small and put serving dishes with leftovers out of sight. Taking seconds is often just a habit. Cultivate the idea of just one serving, and you will find it satisfies the appetite. Another idea: serve meals on smaller plates, the portion will look big if only in relationship to the size of the plate.
  

In order to maintain a healthy body and a youthful appearance while dieting, you must make sure you eat the necessary proteins and nutrients. This can be done by selecting foods from the basic food groups.

(Source: The New Complete MEDICAL and HEALTH Encyclopedia edited by Richard J. Wagman, M.D.)

Some Money Saving Tips

It is the money you save but not the money you earned. As far it is concerned one must know how to budget money. If someone is earning a big amount of money, but he spends it too much on something that it is not needed. Like for example, after payday, he plan to go to department store to buy the latest watch, phones, or high tech gadget instead of going to bank. Be sure to have deposit slip all the time and as much as possible and deposit your salary just left allowance for the month so that you are not tempted to buy something.

• Live a simple life. Some people think that living simply means living in misery. Living simply doesn’t mean living in deprivation. It doesn’t mean eating only two meals a day, cutting off electricity bill at home or making do with candles and charcoal. It is just cutting back on the other items that don’t appear in our top values such as clothes, accessories, appliances and gadget.

• Budget your money. Track your all spending. Before you’re leaving in work, you can keep a small notebook where you can jot down expenses every time you purchase something. Each new day should have own page. This notebook will serve as diagnosis of all your expenses and use as your analysis because you can trace where your money goes. At the end of each month, check your notebook and make a spreadsheet. Create categories: Foods, House Maintenance, Medical, Clothing, Tuition, Etc. After 2 to 3 months, you can now create a “spending plan” based on your diagnosis. One guy realized that he can save up to $1,500 each month if he gave up his after office snack before returning home and went straight home and feed himself in their kitchen.
  

• Make Irregular Expenses Account. There are expenses that don’t come each month such as tuition fees, maintenance expenses (appliances repair), insurance, etc. Part of your budgeting knows out what these irregular expenses in your life and how much they cost in total each year. Divide this figure by twelve, and that’s why what you should set aside in another account called “Irregular Expense”. This is not your saving account.

• Pay all your debts first. Before starting a saving account, pay off all your debts because you are paying more interest on your loans than earning interest from your savings. Savings account can give you an average 3% monthly interest and time deposit can give up to 8% while credit card loans can go up to 24% a year so it is better to put your savings into paying your debts. You can list down all your debts from those with the highest interests down to the lowest ones. If you are paying off credit card loans, shop for credit cards that charge lower interests and transfer loans there. Make a payment scheme plan and calculate when you will reach zero debt and have stick to your plan.

• Never buy things on credit. Do you have something you want to buy right now and are tempted to buy on credit? Don’t and save up for it every month. If you something you want, save for it and buy it later. We should always live below our earning capacity.
  

• Stop impressing others. When you are too busy impressing others, paying your bills or debts, or protecting your properties, it makes your life complicated. Are you comparing yourself with your richer neighbors and friends? Don’t try to appear wealthy.

• Invest wisely. Never get into something you don’t understand. Some people lost their whole life savings and retirement money fund because they got into things they didn’t understand. Also, never put your life savings into high-risk investments. If the firm crashes, you were ready for it and thankful it wasn’t life savings you put into it.

• Eat more vegetables. Decrease intake of junk food like candy, potato chips, sodas, soft drinks, fatty foods, etc. By simplifying your eating habits, you could save up to $25 a week, $100 a month.

• Give up expensive habits. Imagine what you will save if you give up your smoking habits, buying lotto tickets, eating extra sweet snack and junk foods.
  

• Sell unused assets. You can sell all the clutter in your home – stuff that you no longer use. These stuffs can be converted into cash.

• Hold on to unexpected cash. Example of this unexpected cash is your yearly bonus or reimbursement from your office. You could keep this unexpected cash to your savings account not in your wallet because all your wallets have invisible holes.
  

Due to economic crisis today, I decided to post here a money saving tips. I hope that these tips will help you. If you have suggestions, don’t hesitate to share. Thanks!

How to Have a Happy Family

A happy family life emerges through the cooperation of the members of the home. Each member loves the other members of his family, appreciates what the other family members do for him, and accepts responsibilities cheerfully. Good family membership results in successful home life.

In every family, however, there are problems that arise from time to time. Problems are part of the process of living together. Some families are able to find ways to solve their problems, so they stay happy. This is a sign of maturity on the part of the individuals concerned. Other families fail the task of trying to have a happy family because of several reasons. Conflicts and misunderstanding arise in some families when the children are maturing. Some parents find it hard to realize that their children are growing up. At this stage of life it is necessary that a son or daughter feel that he is included in the decision-making of the family; that his/her ideas and suggestions are respected and considered. There is a need for young people and parents to try to understand each other. The families who can talk together over their problems and differences of viewpoint will find that they can avoid misunderstanding.

Some Basic Principles which are the backbone of a stable and happy family.

1. Give Yourself to Your Family. Most parents never have time for their children. They are always too busy doing the things they want to do. They simply don’t take time for their children.
2. Private Family Activities: a Must. Spend more time with your family. There are many activities in which the whole family can participate. Group activities such as picnics, swimming, hiking and fishing can be great fun. Take your children with you.
3. Communicate with your Family. In too many homes there is simply no communication. So many parents seem have no time to communicate with their children.
   

In this generation, especially our children exposed to immoral influences. Many of their friends will look on anyone who doesn’t succumb to those influences as a square. They desperately need all the help parents can give them. The only way to give them this help is by communicating with them.

(sources: Population Education by Custodiosa Sanchez)

Obesity and Overweight among Children: Causes, Prevention and Effects

I decided to post obesity among children because I noticed that one of the common problems of children today is becoming overweight. Maybe because of today’s generation, modern technology including internet gaming can be one factor that cause obesity. I observed that children are lack of physical activities such as exercise, running, jogging, playing outside, and involve in sports, they become addicted in internet gaming.

Some Causes of Overweight

- Unhealthy eating habit

In today’s generation, time is so fast that everyone is on the hurry. Some parents usually prepare prepackaged meal or foods from fast food. These foods are far higher in calories, fats, sugars, and salt that cause weight gain

- Lack of Physical Activity

Due to increasing popularity of television, computers and video games, children are tending to spend time in front of tube instead of doing some sport or other physical activity. Children who watch more than 4 hours a day are more likely to be overweight compared with kids who watch 2 hours or less. There’s also a scenario that a child may eat a junk food while watching their favorite show.

- Genetic Factors

Genes help determine body type and how your body stores and burns fat just like they help determine other traits. But we cannot blame genes alone as contributing factor to obesity, family habits such as eating and activity habits are also to be considered.

Some Prevention of Obesity and Overweight

• Get your child involved more on physical activity

• Be a model to your family. If your child sees that you are physically active and fun, they are likely to be active. Remember that your child is a great imitator.
• Provide a family activities which involves exercise and enjoyment such as swimming, biking, walking, running and dancing.

• Encourage your children to eat proper foods by offering a variety of healthy foods from Food Guide Pyramid. Teach your kids to eat at least five servings of fruits and vegetables a day, limit sugar-sweetened beverages, and eat breakfast every day.

• Reduce the amount of viewing time in television and gaming time with computer games and video games.

• Don’t maintain clean plate policy. Don’t force your child to continue eating even if they are already satisfied. Tell them that they should only eat when they’re hungry.

• Don’t reward with sweet for good behavior and try to eliminate sweets from kid’s diet.

• Discourage eating meals or snack while watching television.
  

Some Effects of Obesity

• Obesity is often link to several diseases such as heart disease, cancer, diabetes, high cholesterol and abnormal blood lipid

• Obese kids may also be prone to low self-esteem because they are being that being teased, bullied, or rejected by peers. They often feel isolated and lonely which could lead to depression

• Overweight girls may have irregular menstrual cycle and fertility problem in adulthood

• Liver and gall bladder disease

• Obese children are more likely to be adult obese.
  

All family members must participate in the increased activity. Parents should be a good model to their children and accompany for bike rides, walks or swim and it should be fun and feel good for their children. Parents should promote healthy eating among their children. If parents eat healthy foods, they are modeling a healthy lifestyle habits to their children that will last.

Always remember that the most important is to let your children know that they love them no matter what.

Is your Child is Overweight

If you think that your child is overweight, contact your pediatrician. Your doctor will measure your child’s weight and height if your child is within the healthy range. He can also assess your child’s eating and activity habits and make suggestion on how to make positive changes.

Common Cold among Children : Cause, Symptoms, Remedies and Prevention

As a parent, we must aware of the most common illness for our toddler in order to avoid it and know how to treat it.

One of the very most common illnesses among toddler is common cold. According to studies, children catch 8 to nine colds a year. Colds are unavoidable and not serious, but the proper precautions should be taken to prevent complications such as ear infection or a sore throat.

The immune system of our toddlers are still immature that’s why they catch lot of colds and vulnerable to many illnesses. While they are growing, they exploring a lot of things so it’s possible to touch everything and pick up cold virus in their hands. Then put his finger in his mouth or nose or rub in his eyes and the virus now has the chance to come in.

Symptoms of common cold

• Soreness of throat
• Congestion of nasal passages
• Running nose
• Sneezing
• Headache
• Chill
• Rise in temperature
• Aches and pain in the body
• Itchy and watery eyes
  

Treating Common Cold

• Plenty of liquids. Drinking a lot of water and other liquids can help especially calamansi juice or warm lemon water with honey helps loosen congestion and avoid dehydration.- Use saline nasal drops to relief the nasal congestion. Tip his head back and squeeze over the counter saline (salt water) drops into his nostrils to loosen up the mucus, suction out the liquid and mucus a few minutes later with a rubber bulb syringe.

• Use a humidifier or a cool-mist vaporizer to moisten the air in his room. Dry air also dries the mucous membranes, causing a stuffy nose and scratchy throat.

• Take your toddler a bath with hot water, close the door and sit in the steamy room for about 15 minutes.

• Get your toddler a plenty of rest and sleep. Elevate the head of your toddler’s mattress by placing a couple of towels between the head of the mattress while sleeping so that he may not have difficulty in breathing.

• Over the counter cold medicine. It is a good idea to ask the suggestion of your pediatrician when your child really needs the medicine especially during the night when you’re child not getting any rest.
  

When to call a doctor

• Ear infection
• Difficulty in breathing
• Severe headache
• Fever reaches to 102 F or higher
• Symptoms got worse instead of improving or last for about 10 days or more
• High fever with fatigue and achiness, sweating, chills or colored phlegm
• Vomiting or abdominal pain
  

Prevention of Common Colds

• Always wash hands. Most cold and flu virus are spread by direct contact. Teach your child the importance of washing hands.
• Keep your stuff clean. Wash children’s toy after play especially when someone in the family has colds.
• Don’t share glass or drinking utensils among members of the family. Use own glass or disposable cup when someone is sick.
• Avoid close contact with anyone who has cold.
• Always use tissue when sneeze or cough coming then throw it away immediately.
• Drink plenty of liquids. Water and other liquids flushes our system and washing out the poison in our system
  

Some tips for picky eater toddler

I have 2 years old and 8 months old daughter, she just likes to eat fried chicken as her meal. When she is 1 year old, I don’t have any problem regarding foods because she always has the appetite to eat anything that is ready in the table. But when she is turning 2, he begins to choose the food she eats. She refuses to eat fruits and vegetables. I realize that feeding toddler is a challenging job. It requires lot of effort and patience for your toddler.

Here are some tips to prepare food for your picky eater toddler

• If your toddler is hesitant to eat new foods, you should still serve small amounts of them once or thrice a week. You can put that food aside for a couple of weeks, then try again. Don’t force a child to eat something
• Provides your toddler a variety of healthy foods to eat each meal
• Always include one thing that your toddler likes in a meal and try to schedule new food if you know that your toddler is hungry – a snack of slice papaya or mango for example
• Makes meal and snack fun by putting toppings on pizza or greeted cheese in the casserole
• Make sandwich that appealing in the eyes of the toddler
• Just serve a toddler-size portion. Serving for a 1 year old is only ¼ slice of bread and a serving of rice, potatoes; pasta is only about 2 tablespoons
• Stay calm; don’t make a food an issue. If your child feels that you are unhappy with his or her eating habits, it may become a battle of wills.
  

Children eating habits may not change overnight but small steps you take each day can encourage a lifetime of healthy eating.

Some Tips to Promote Healthy Eating among Toddler

Food is define as the thing intake that supplies the nutrients needed as a source of energy for activity of the body, and as structural materials for every cell of the body while nutrition might be defined as the science of food and the way the body uses them. Your toddler must achieve nutrition found in various foods with nutrients such as carbohydrates, proteins, fats, minerals and vitamins. Good nutrition and balanced diet help your toddler to grow up healthy.

Providing healthy foods for the family is one of a tough job as parents because of the busy schedules. Parents must spend a time for preparing healthy food than to have sick children. Some tips to promote healthy eating among toddler.

• Makes family meal is fun and exciting to improve nutrition and encourage healthy eating habits. For your toddler, you can prepare foods such as dried fruits or vegetable like peas, cube carrots, or corn and make it fun by allowing his or her to count those foods. This can be use as part of fun learning activities. Your toddler will eat a healthy food while playing the fun learning game with the food.
• Be sure to serve fruit or vegetable every meal for the whole family and serve lean meats and other good source of protein such as fish, beans, eggs or nuts.
  
• Make yourself an example. One of the best ways to encourage your child to eat healthy food is to be a role model for them. Eat with them healthy and nutritious foods. Children usually follow what the adult eat everyday. If you eat unhealthy foods such as candy, potato chips, and soda or drinking soft drink every snack, it might possible for them to imitate what you eat. What you should do is, eat fruits and vegetables and explain them the important of these foods in our body. Children notice your food choices and follow you as an example.
• Have regular family meals pleasant and positive by eating together as family.
  
• Avoid making comments on the type of foods about the amounts or type of foods your child intake. It actually reduces children’s acceptance of a new or different foods. Never use food as a reward or bribe.
  
• Gets your children involve in preparing food while teaching them the nutritional values of different foods. Let them decide what to make for dinner and selects food for their lunch box. Some may even want to shop the ingredient and prepare the meal. Also, teach them how to read the foods label and understand what to look for.