7 Top Foods to include in your diet Children

Here is a list of the top 7 healthiest foods to feed your kid and why it's so healthy:

1. Oatmeal: A delicious breakfast food, full of B vitamins, iron, zinc and calcium. Oatmeal former offers many carbohydrates for quick energy and high in fiber. Add berries and honey to make a delicious dish perfect for those mornings hectic school day!

2. Yogurt: Kick consumption of dairy products from your child a notch and include yogurt on the menu. An excellent source of calcium, yogurt is easier to digest than regular milk, and the cultures (check the label to make sure they are there!) Are very beneficial to good colon health. Watch it on the sugar content though. A good idea is to buy plain yogurt and sweeten it yourself with fresh fruit!

3. Broccoli: it is one of the best vegetables for anyone, especially growing children. It has loads of calcium, potassium, beta-carotene and a variety of B vitamins If your child is not a fan of simple vegetables include broccoli in a pan or put a little grated cheese on top to add flavor.

4. Protein: One size does not fit all when it comes to protein. The fact is that growing children need protein to keep growing. How do you give them may vary considerably, depending on your preferences. Good choices include legumes, beans (combined with a grain of a complete protein), soy products like tofu, eggs or lean meat, fish or poultry.

5. Whole Grains: The best nutrition is found in whole grains. Brown rice and whole wheat bread are a quantum leap over their white counterparts and offer necessary fiber, minerals and vitamins. Choose grain products with the words "whole", "unbleached" and "intact" or "ground."

6. Nut Butters: the peanut and other nut butters butter are very quick and easy food for children. Children need fat (it's a good fat if it does not have hydrogenated oils mixed in it) and they need the protein. Try spreading almond or sunflower seed butter on crackers, toast sticks or celery for a quick and nutritious snack.

7. Fresh Fruit: My personal choice would be cantaloupe in the melon department. Vitamin C, beta-carotene, pieces of B vitamins and trace minerals and calcium fill every juicy bite. While fresh fruit of the season is sure to be packed with healthy goodness!

5 Great Tips on Exercise Program

Do you exercise misconceptions prevented from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine. Hopefully none of these common exercise myths, mistakes and misconceptions have prevented you from working out.

1. Common Mistake: Failure to set goals. Do you exercise without a clear goal in mind? Having a clear goal set is a critical step in exercise and weight loss success. Tracking your progress in a journal will help you see your improvements, will help motivate you and help you achieve your ultimate goal.

2. Idea common misconception: No Pain, No Gain. Pain is your body's way of letting you know that something is wrong. Do not ignore it. When you go beyond exercise and testing yourself, you will encounter physical discomfort and need to overcome it. An example of this would be training for a marathon. It is important that you have the "basic training" before entering the pre-service training. Basic training develops the body and gets it ready for extensive training. You must learn to "read" your body. Is the heavy breathing because you are pushing your body or could it be the beginning of a heart attack. Exercise is important. Do it right and you can do for the rest of your life.

It is normal to hurt you after exercise, but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercisers. You can cause lasting damage to muscles, tendons and ligaments if you work while you are in pain, without allowing enough rest time to heal. You might find yourself in constant and long lasting pain if you do this which means that you will not be able to exercise.

If you wake up the next morning after having exercised and can barely drag your aching out of bed because everything wrong body, you will be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program.

3. Common mistake: sacrificing quality for quantity. When you are ready to increase the number of repetitions of a particular exercise, and strengthen the corresponding muscles, instead of forcing you to do a little more each time try to reduce the number of repetitions in a set, but of increase the number of games. In addition, reverse to half your usual number of reps but add a couple of more games. You will feel less tired and will be able to gain strength in your fast-twitch muscles.

4. Common Myth: Weight Training Makes women bulky. Weight training for a woman will strengthen and tone muscle, burn fat and increase metabolism, not build mass. Women do not produce enough testosterone to build muscle mass the way men do.

5. Common mistake: Over-Emphasizing strong. You should start focusing on your points rather than what you're good. This will help you balance things. For example, if your lower body is stronger than you upper body, then try to work only on this area one day a week.

Be smart about how you exercise will take you a long way. It is important to have a healthy body to get out and start exercising today.

10 small steps to improve your health

Many of us make health-related resolutions, such as losing weight, quitting smoking or join the neighborhood health club. While it is common to set high goals, experts say to set smaller goals that could more for our health.

"Small is not feasible and is easy to integrate into your daily routine," says James O. Hill, Ph.D., director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "They are less overwhelming that a large sudden change. "

Here are 10 to try:

1. Stop gaining weight (Weight Gaining Pills). Even if you just gain a pound or two every year, the extra weight adds up quickly.

2. Take smaller steps. Use a pedometer to count your daily steps, then add 2,000, the equivalent of an extra mile. Continue adding steps, 1,000 to 2,000 every month or two, until you take 10,000 steps on most days.

3. Eat breakfast. Eating breakfast and a lower weight canopy for better overall diet. For a filling and nutrition-packed breakfast, total more than whole grains ® with slices of fresh fruit and low-fat or fat-free milk.

4. Switch to three servings of grain products whole grain each day. If you're like the average American, you eat less of a whole grain serving per day.

5. Have at least one green salad every day. Eating a salad (with low-fat or non-fat dressing) is filling and may help you eat less during the meal. Also counts towards your five cups a day of fruits and vegetables.

6. Remove all fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to low-fat cheeses, use a nonstick pan with just a little oil or butter.

7. I think two or three calcium Includes daily servings of low-fat milk or fat-free or yogurt. Dairy calcium is good for bones and may help you lose weight too.

8. Reduce. The smaller bag, a bottle or bowl, the less you eat.

9. Losing just 5 to 10 percent of your current weight. The health benefits has a huge, low blood pressure, blood glucose, cholesterol and triglycerides.

10. Keep track of your eating habits. Write down what you eat over the next two days and weaknesses of problem. Often, just writing things down can help you eat less.