Fit Kids ..... !!

There's a lot of discussion these days about fit kids. People who care (parents, doctors, teachers, and others) want to know how to help kids be more fit.

Being fit is a way of saying a person eats well, gets a lot of physical activity (exercise), and has a healthy weight. If you're fit, your body works well, feels good, and can do all the things you want to do, like run around with your friends.

Some steps only parents can take — such as serving healthy meals or deciding to take the family on a nature hike. But kids can take charge, too, when it comes to health.

Here are five rules to live by, if you're a kid who wants to be fit. The trick is to follow these rules most of the time, knowing that some days (like your birthday) might call for cake and ice cream.

1. Eat a variety of foods, especially fruits and vegetables. You may have a favorite food, but the best choice is to eat a variety. If you eat different foods, you're more likely to get the nutrients your body needs. Taste new foods and old ones you haven't tried for a while. Some foods, such as green veggies, are more pleasing the older you get. Shoot for at least five servings of fruits and vegetables a day — two fruits and three vegetables. Here's one combination that might work for you:

• at breakfast: ½ cup (about 4 large) strawberries on your cereal
• with lunch: 6 baby carrots
• for a snack: an apple
• with dinner: ½ cup broccoli (about 2 big spears) and 1 cup of salad

2. Drink water and milk most often. When you're really thirsty, cold water is the No. 1 thirst-quencher. And there's a reason your school cafeteria offers cartons of milk. Kids need calcium to grow strong bones, and milk is a great source of this mineral. How much do kids need? Aim for 3 cups of milk per day, or its equivalent. You can mix it up by having milk and some other calcium-rich dairy foods. Here's one combination:

• 2 cups (about half a liter) of low-fat or nonfat milk
• 1 slice cheddar cheese
• ½ cup (small container) of yogurt

You probably will want something other than milk or water once in a while, so it's OK to have 100% juice, too. But try to limit sugary drinks, like sodas, juice cocktails, and fruit punches. They contain a lot of added sugar. Sugar just adds calories, not important nutrients.

3. Listen to your body. What does it feel like to be full? When you're eating, notice how your body feels and when your stomach feels comfortably full. Sometimes, people eat too much because they don't notice when they need to stop eating. Eating too much can make you feel uncomfortable and, over a period of time, can lead to unhealthy weight gain.

4. Limit screen time. Limit screen time. What's screen time? It's the amount of time you spend watching TV or DVDs, playing video games (console systems or handheld games), and using the computer. The more time you spend on these sitting-down activities, the less time available for active stuff, like basketball, bike riding, and swimming. Try to spend no more than 2 hours a day on screen time, not counting computer use related to school.

5. Be active. One job you have as a kid — and it's a fun one — is that you get to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is karate, or kickball, or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day. You might even write down a list of fun stuff to do, so you can refer to it when your mom or dad says it's time to stop watching TV or playing computer games!

Speaking of parents, they can be a big help if you want to be a fit kid. For instance, they can stock the house with healthy foods and plan physical activities for the family. Tell your parents about these five steps you want to take and maybe you can teach them a thing or two. If you're a fit kid, why shouldn't you have a fit mom and a fit dad?

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Children's Snoring

It's sweet to see a young child gently snoring. But when the snoring gets louder -- especially in infants -- it's time to take action.

Snoring in infants

Snoring is always abnormal in very young children. The most common causes are sinusitis or adenoid enlargement. Sinusitis is treated with antibiotics and decongestants; adenoid enlargement treated with surgery (removal of tonsils and adenoids). Also possible is choanal atresia, a congenital closure of the back of the nose which also requires surgery for correction. Allergies are almost never present in infants.

Snoring in children

If your child snores, be alert for signs of obstructive sleep apnea (periods of not breathing, typically followed by a gasp or snort). But sleep apnea is much more subtle in children since true apnea rarely occurs. So parents should be looking for behavioral symptoms which may indicate a sleep disorder: these include hyperactivity, ADHD, poor school performance, snoring, mouth breathing, bedwetting. A 2005 study, conducted at the Chinese University in Hong Kong, found that 23% of snoring children had poor academic records compared to 13.5% of those who did not snore. The snorers were more likely to be bad tempered, with 35% having poor temper control, 75% higher than non-snorers.

Recent research suggests that some children who are medicated for ADHD might be better served if their sleepiness and snoring were addressed first. If your child does show signs of sleep apnea, it is very possible that the cause is tonsil and/or adenoid enlargement. The treatment is surgery to remove the offending tonsils and adenoids, and this has been shown to be extremely effective in solving the problem.

As with adults, our advice is to never ignore snoring. Backing up this view are findings that children with lower academic performance in middle school are more likely to have snored during early childhood. Young children who snore are also likely to suffer from asthma and nighttime cough. The researchers hypothesize that a "learning debt" may develop with Sleep Disorder Breathing during early childhood and hamper subsequent school performance. For more details, see our recent newsletter.

Snoring and Asthma: Snoring may be an early indicator of asthma in children. A study in the journal Chest found that 40% of pre-school children who snored and then developed a nighttime cough were ultimately diagnosed with asthma.

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Our Kids Get a Cold ?

You wake up in a cranky mood. Your head hurts. You don't have the energy to even get out of bed. And you can't breathe out of your nose. What's wrong? You have a cold!

Having a cold is the number-one reason kids visit the doctor and stay home from school. Kids get up to eight colds per year with each cold lasting an average of 5 to 7 days. Let's find out more about them.

What Is a Cold?

A cold is an infection of the upper respiratory system. This just means it affects the nose, throat, and ears. A cold virus gets inside your body and makes you sick. There are over 200 viruses that cause colds. The rhinovirus (say: rye-no-vye-rus) is the most common cold virus, but there are more than 200 viruses that cause colds. Because there are so many, there isn't a vaccination, or shot, to prevent you from getting colds.

Fortunately, your body already has the best cold cure - your immune system. The immune system defends your body against illness. White blood cells are the immune system's main warriors. They're your own private army working to help you feel better. Take that, cold viruses!

How Kids Catch Colds

Mucus (say: myoo-kus) is the wet, slimy stuff inside the nose. When someone sneezes or coughs, mucus drops float in the air. Breathing in these droplets can spread a cold from one person to another.

You can also catch a cold if you touch your eyes or nose after handling something with cold viruses on it. Video games, the doors at the mall, and your school desk are all hot spots for viruses. So be sure to wash your hands regularly.

Getting a cold works like space travel - the virus actually has docking points that stick to the inside of your nose - just like a small spaceship attaching to a mother ship! The virus takes over the cells lining the nose and begins creating more viruses.

White blood cells charge to the nose's rescue and cause cold symptoms, while also killing the virus that caused the cold. Runny noses and sneezing actually help to prevent viruses from invading other parts of your body.

You sneeze because your nerves detect the irritation in your nose and get the lungs to push a blast of air out through your nose and mouth. Your body can sneeze over 100 miles an hour (161 kilometers per hour) - faster than a car travels on the road, unless you're at a racetrack!

Cold Clues

Symptoms (say: simp-tumz) are signs or clues that tell doctors you're sick. Once you've been in contact with a cold virus, it takes 2 to 3 days for cold symptoms to begin. If you have some of the following symptoms, you probably have a cold:

• low fever (100 to 101 degrees Fahrenheit or 37.2 to 37.8 degrees Celsius)
• body chills
• itchy or sore throat
• sneezing, runny nose, and watery eyes
• coughing
• feeling tired and not hungry
• congestion (when your nose is stuffy and it's hard to breathe)

Helping Kids Feel Better

Although medicine doesn't make colds go away faster, some medicines can help you feel better while you wait for your cold to go away. Don't take any medicine unless your parent or doctor gives it to you. They might suggest acetaminophen or ibuprofen, which helps aching heads and muscles.

Decongestants sometimes can make it easier to breathe by shrinking the swollen lining of the nose. Antihistamines (say: an-teye-his-tuh-meenz) dry up mucus and may help stop runny noses and sneezing.

Here are some other feel-better tips:

• Bring on the heat. Hot drinks soothe coughs and sore throats while also clearing mucus. So eat (or drink) your chicken soup!
• Get steamed up. A steamy shower helps stuffy or irritated noses. Or run a humidifier (a small, quiet machine that sprays fine cool mist in the air) to relieve your scratchy throat, stuffy nose, and itchy eyes. Humidifiers make room air moist, which loosens mucus.
• Practice healthy habits. Your immune system will be ready to fight colds if you eat a balanced diet, get plenty of sleep, and keep your body fit through regular exercise.
• Blow your horn. Blowing your nose is the best way to get rid of mucus.
• Rest. Take a nap or go to bed a little earlier for a few nights.
• De-stress. Kids who are stressed out feel worse when they have colds. Relax and use the time to read, listen to music, or watch a movie. In other words, chill out and you might prevent a cold!

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Children's Healthy Eating

Healthy eating concerns us all. Here are a few common questions and answers about children's eating to help make mealtime a positive experience.

How can I make sure a fussy eater eats enough of the right things?

For some children, fussy eating is a normal part of growing up, particularly from 18 months to five years. Most children have definite likes and dislikes. Some may refuse to eat all but one or two foods for awhile. Take a calm, easy-going approach to these behaviours to avoid mealtime becoming a source of negative attention.

Serve a variety of fresh food that is attractively presented. Try interesting shapes and finger foods. Ensure that children are hungry at mealtimes. Allow children to take their time, but set a reasonable time limit.

Keep serving portions small; children can be intimidated by large amounts. Make sure eating is associated with success (I ate a whole carrot!) rather than failure. Never pressure a child to eat. Don't use food, beverages and desserts as bribes or punishments.

Offer children plenty of choices. Carrots or peas? Ketchup on or beside? Sit next to Mom or Dad? Use large serving dishes so children can serve themselves. Even toddlers love to pour their own beverages (from a small pitcher). Allow children to feed themselves as much as they can — with or without utensils!

Involve children in menu planning and food preparation. Offer nutrient-packed fruits: kiwi; cantaloupe; berries; peaches; apricots; pears; and oranges. Mince vegetables and add them to such things as spaghetti sauces, burgers, muffins and breads.

If a child does not appear to be healthy and growing normally, discuss your concerns with a physician.

Should I encourage an obese child to lose weight?

Research shows that the longer a child remains obese, the more likely s/he will become an obese adult. But children come in all shapes and sizes. Focus on healthy eating and exercise habits. Build self-esteem around being active.

Offer a wide variety of vegetables, fruits and whole grain foods. Fat is an important energy source for children. Lower fat, but not low fat, meats and dairy products can be served. Use margarine, butter, mayonnaise and salad dressing sparingly.

Encourage regular physical activity, appropriate to a child's age and ability. Don't use food as a reward. Try stickers or a big hug instead.

Consult a physician or dietician about weight loss for an obese child.

What can I do about a child who rejects new foods?

Introduce new foods, one at a time, when a child is most hungry. Encourage your child to experience food using all five senses. Make games of trying new foods.

Establish the "one bite" rule for new foods. Let children know it is okay to not like something, but that it is important to try it before making up their minds. Praise a child who takes that bite!

Follow the one bite rule yourself. Be a positive model. Be honest if you don't care for something and explain your reasons.

How can I help make mealtime a more pleasant experience?

For a child, food is something to explore, enjoy and share with others. Sing songs together. Share stories about your day. Play games like I Spy. Compare the smell, feel, look and taste of different foods.

Children love to master new skills and take charge! Assign duties like setting and clearing the table, and helping to pass the food.

Encourage and praise children for saying "please" and "thank you." Establish guidelines such as hats off at the table, chew with your mouth closed and talk with your mouth empty. These will make mealtime more pleasant for everyone.

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Healthy Living Children

“Healthy active living” means being physically active and eating well every day.

Did you know that more than half of Canadian children are not active enough for optimal growth and development? That means they are not as healthy as they could be. means they are not as healthy as they could be.

As well, 25% of children are considered obese, and that number is on the rise. The main reasons are:

• Lack of physical activity. Many children and youth are not getting enough physical activity or exercise.

• Poor eating habits. Many kids eat too much convenience, junk or fast foods, which are high in fat and calories.

Families can play an important role in promoting healthy active living. Here are some suggestions:

Get active

• Get the whole family involved in regular physical activity and healthy eating. It will be easier if everyone’s in it together. If you focus on just one child, they may feel like they’re being punished.
• If your children are not active, increase the time that they currently spend on physical activities and sports by at least 30 minutes a day. They should spend at least 10 minutes on “vigorous activity,” which makes their hearts beat faster, makes them breathe harder, and makes their bodies feel warm.
• Make active living part of your child’s daily routine. It’s easier and more realistic than relying only on scheduled, organized activities:
  • Encourage your child to take part in activities that involve moving, not sitting. Set limits on how much time they spend watching TV, playing video games, and surfing the Internet—no more than one hour a day.
  • Organized sports alone (such as a soccer team or a hockey league) aren’t enough to keep children and youth healthy. Encourage them to also discover activities they can do and enjoy every day, such as walking or cycling to a friend’s house or skipping rope.
  • If you drive your children to school, try walking instead, or organize a walking club with the neighbours.
  • Encourage your children to take the stairs instead of the escalator or elevator.
  • Get your child involved in activities around the house: carrying the groceries, raking leaves, or shovelling snow.
• Be sure activities are safe. Children and youth should wear protective equipment for activities like cycling, skating, skateboarding, soccer, and other physical activities.

Eat well

• Limit the amount of high-fat, high-calorie foods you bring into your home. It’s easier for children to make healthy choices if there’s no junk food around to tempt them. If you do bring home foods like chips or cookies, buy smaller packages.
• Help your children choose foods that are high in cereal fibre—like bran, wheat, and rye. These include dry cereal or cereal bars, which are naturally filling and low in calories.
• Provide your children with healthy snacks. Instead of high-fat foods like chips and donuts, offer fruit and raw vegetables, like celery and carrots.
• Encourage your child to drink water instead of juice. Even juice that is labelled “unsweetened” can have as many calories as soft drinks. Set a limit on juice and soft drinks. Aim for no more than 4 to 8 oz a day, depending on your child’s size and weight.
• If your children eat at fast food restaurants, help them resist the temptation to “supersize” their meals. Stick with regular portions, and don’t go as often.
• Help your child or teen accept their body. Instead of dieting, encourage them to get active. Dieting leads to a “yo-yo” cycle of weight gain and weight loss that is not healthy.
• If your child is overweight, talk to your doctor about setting realistic weight-loss goals, and about developing a plan to reach those goals.

Be a role model!

• Your children will learn most about healthy active living from you.

Being active…

• Builds strong bones and strengthens muscles.
• Helps children stay flexible.
• Helps children reach and maintain a healthy weight.
• Promotes good posture and balance.
• Improves children’s fitness levels.
• Helps children meet new friends.
• Strengthens the heart.
• Helps children feel better about their bodies.
• Helps children relax.
• Enhances healthy growth and development.

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How To Make Children Like Vegetable

As a dietitian, one of the most common concerns I hear from parents is that their child simply will not eat his or her vegetables. My first response is: “Don’t fret over it.” Many children don’t like vegetables (many adults as well), and many children simply refuse to eat them. This is something that usually changes over time, and it is not something you should lose much sleep over. Of course, parents want their children to eat healthy, and they would prefer their children start eating healthy earlier in life rather than later. To that end, I provide these concerned parents with some simple tips to help them get their children to eat vegetables. To save you a trip to the family doctor or nearest nutritionist, I am listing eight of those simple tips here for you, my new friends at Associated Content. Here are my eight simple tips to get your child to eat vegetables.

1. Always set a good example. If your child sees you eating vegetables, he or she will be much more likely to want to eat vegetables, too. In fact, make sure your spouse eats vegetables in front of your child as well. Older siblings, too.

2. Always plate the veggies. Present vegetables with your child’s meal, even if you doubt he or she will eat them. The more your child sees vegetables on the plate, the more likely he or she will get used to them, or at least want to try them.

3. Encourage your child to eat vegetables, and provide positive reinforcement. If your child finishes the vegetables on the plate, treat your child to a favorite dessert or even a small toy.

4. Make a game out of eating vegetables. “Let’s find the best-tasting veggies by sampling them!”

5. Use a system such as a star calendar that rewards your child with a star when the child eats all the vegetables on the plate. When your child reaches a certain number of stars at the end of the month, reward him or her with something fun, like a night at the movies or a dinner at his or her favorite restaurant.

6. Allow your child to help prepare the vegetables. For instance, have your child wash the lettuce or scoop the peas. Take your child to the supermarket and let the child choose which vegetables the family will eat on a given night.

7. Cut the vegetables into fun shapes. It takes a little work, but a vegetable shaped like a star is a lot more fun for your child to eat than a vegetable shaped like a...vegetable.

8. Don’t give up. Your child’s taste buds are different from an adult’s, and eventually, your child will adjust and enjoy vegetables as much as you do. Have patience. Good eating habits are not learned overnight.

I hope you enjoyed reading my eight simple tips to get your child to eat vegetables! Read More..

keep your childs healthy today

Nowadays, children need to take up sports more than ever. Obesity and childhood diabetes is running rampant. When I was a child, I didn’t play video games very much at all. My TV time and video game time was limited, and the rest of my time was spent playing outside with my friends or by myself. Now that children are playing more video games and watching more TV, they are not getting enough exercise. As a result, they are getting more obese and unhealthy. We really have to combat this, because at the same time this is happening, parents are losing their ability to parent. Children are also getting more spoiled, as they get all the TV time they want, and all the sweet snacks they want. They drink more soda and eat more Happy Meals. These are some tips on making your child a little healthier.

First of all, for the new parents, let your baby walk around on its own a little rather than carrying it all the time. This will encourage healthy muscle growth rather than letting it lay around all the time in your arms. I understand that everyone wants to hold the new baby, but enough is enough, and when it begins to walk and crawl, it needs to carry its own weight a little. It also encourages a healthy metabolism.

Next, cut down on the sweets. Don’t give a cupcake every time they want one. Rather, encourage healthier snacks such as vegetables. A personal favorite when I was a child was peanut butter and celery. Also, while we are dealing with food, cut down on the fast food. Yes, I know that it is hard to cook all the time, but a classic peanut butter and jelly sandwich is a lot quicker than driving to a McDonald’s. And when you do go to a fast-food place, allow and encourage them to play on the playground. This will promote the metabolizing of the food they just ate. Also, when they are in school, if they do not eat the school lunch, pack a healthier lunch. It is very tempting to put a Coke, a bag of chips, and a sandwich in the bag, but resist. If you want, put the chips in, but make them baked chips, without a whole lot of salt. Also, cut out that Coke and put some juice in. On this subject, cut out some of the soft drinks in the home and replace them with juice, water, or my personal favorite, milk. Milk will speed the metabolism and promote good bone growth, while juice will give a lot of required vitamins.

Encourage playing outside or taking up a sport. When I was a child, my friends and I played tag and hide-and-seek all the time. This was constant exercise and promoted good health. When I got older, I took up boxing, which not only made me healthier, but also taught me self-discipline. Most sports will combine aerobic activity with weight-lifting, which will both make a child much healthier.

Another way to keep a child healthy, responsible, and obedient is to delegate chores. Mowing the lawn, raking the leaves, and helping parents with housework or repair are all great ways to do this. This can also be encouraged with a small allowance for well-done chores.

Finally, limit video game and TV time. This can be especially difficult as learning games come out. Parents are fooled into thinking that the more their children play video games, the more they will learn. However, children will become very unhealthy doing this all the time, and parents really need to check this. Make sure that they also spend time playing outside and exercising.

Children really need to be kept healthy, especially nowadays. These tips will hopefully help to keep children healthy and responsible. They will surely thank you for it in the future. Read More..

Childs and kids are our insurance

How so worth they are to us... They are our regeneration, to keep our lives goes on.. It's our duty to keep they happy ever, because it can built their personality when they are grow up.
Can you imagine if they couldn't do anything they want, just because they sick or get a fever...??
How sad we are such as their parents to see that... Read More..