Tag Archives: Healthy Habits

Tips to help your kids to the head of the class

Greetings my favorite Dads!

I sincerely hope that you have each enjoyed a fabulous Holiday season and are looking forward to a happy and healthy New Year!

You guys are typically the first on my mind when it comes to the various materials I compile to discuss on my blogs, and I know that we have extensively looked into proper supplementation for you as vital, healthy men! But I’d like to change gears and help educate you on what I feel are the ideal nutrients for your growing child! There are four that I believe are critical, not only for their well being but for their academic performance too!

Learning takes energy. Today’s lifestyles are on the fast track. Your child hits the books in the classroom, attends extra curricular activities right afterwards and has nightly homework. Like you, this hectic schedule can make a daily proper diet rather restrictive and sometimes close to impossible. What we do know as health professionals in the field is that poor nutrition accompanied by a lack of essential vitamins and minerals can seriously impede your child’s performance and productivity.

Incorporating more of the following nutrients into your child’s daily meals and snacks will help propel your favorite student to the head of class and feeling extra confident in their chosen activities.


B VITAMINS:

balance the mind and body by encouraging proper brain function, enhancing the immune system, supporting the nervous system and maintaining muscle tone. Whole grains, eggs and plenty of vegetables are great sources of B vitamins

CITRUS BIOFLAVANOIDS:
help build flexibility and fight infection by enhancing our immune system and maintaining proper hormone production. Encourage your children to eat plenty of colorful fruits and vegetables such as pineapple, tomato, peppers, mangoes and cantaloupe

VITAMIN D:
helps promote the development of healthy bones and teeth, aids thyroid function and improves circulation and immunity. Think of low fat dairy products, eggs, fish and some fortified cereals and beverages. Don’t forget green vegetables too and at least 20 minutes of daily sunshine exposure as much as possible especially in the Winter months!

IRON:
we wouldn’t have healthy blood or muscle tissue without iron. Nor would we have adequate energy production or a strong immune system. Look for terrific iron sources in eggs, fish, liver, meat, poultry, green leafy vegetables, whole grains and enriched breads and cereals. Legumes and nuts and seeds are also good sources. Taking extra vitamin C with iron rich foods really increases its absorption. So offer a glass of OJ to wash down their iron rich meal or snack.

ADEQUATE PROTEIN:
comprised of different amino acids, proteins are the basic elements of all of our bodily tissues. Hormones and enzymes are also composed of protein. We need good lean protein intake for muscle growth and repair. Nourish your child with low fat dairy products, lean meats, nut butters or low fat peanut butter, eggs and fish.

I am definitely not opposed to also supplementing your child’s diet with a high potency, high quality multivitamin and mineral designed especially for kids for extra assurance for good health. I am here for you guys and welcome any questions you may have in this area if you are in need of some more detailed information and direction.

Cheers to a tremendous 2011! Stay tuned, as there is a lot more expert advice on deck for you as you embark on your leanest and healthiest new year yet! I sincerely look forward to being a reliable and dependable confidante on your journey to improved health and fitness. Please reach out and say hello, I’d enjoy getting to know you better!

Until then, train hard, eat smart and be happy!

SH

3 Fat traps to avoid on the job…

fat-traps to avoid on the job

Don't try this at work...

You may not believe it, but your job may be weighing you down.

Learn how to master these Fat Traps and you will thank yourself for it.

Hello Handsome!

I hope this post finds you and all of my favorite dads well and happy!

Maybe you guys have noticed that my previous posts all had something to do with acquiring fitness, debunking some common fitness myths, optimizing your health with vitamins and the better choices to optimize physical performance and endurance etc. But—what if I were to tell you that with all of your effort and positive results, the place where you easily spend 40 or more hours a week can potentially sabotage your mission to better health!  It’s a drag, but it’s the truth!

There are definitely some typical, every day habits that have become synonymous with the workplace, and I like to refer to them as “fat traps” because unless you are aware of them, the stubborn “final few” will always be hard to lose. So let’s break it down!

FAT TRAP #1: “The Java Jaunt”

We have to admit, that we live in a world of designer coffee! These snazzy coffees, not only cost us the equivalent of a small mortgage, but they hold the same value in calories too! Each drink packs 300-500 calories which adds up! Think of it this way, just 200 extra calories a day = 1400 extra calories a week and 5600 extra calories per month which is a gain of 1.5lbs. And that’s just from the coffee run let alone any other indulgences you may entertain. Note to self, switch to skim milk, downsize your cup, and skip the sugar and syrups! These efforts will go a long way. Coffee isn’t a bad thing per se, but you don’t need to dress it up!

FAT TRAP #2: “The Midday Snack Attack, aka Desk Dining”

Dining at a table for one most definitely instigates unconscious eating. Your mind is busy doing other things and you’re never really aware of how much you are actually eating. With deadlines, calls, emails, texts, a boss in a foul mood, all occurring while you are at your desk working, can spike your stress level. When that happens, access cortisol is released, the nasty hormone that makes you crave the wrong food and tells your brain to eat more! No matter what, eating at your desk can be bad news. What to do? Pack your lunch and try and eat it elsewhere and calmly, away from stress and distractions.

FAT TRAP #3: “The Food Court Nightmare”

Why is it that virtually every office tower is inundated with a vast array of fast food? I’ll make this fat trap easy and self explanatory. A Big Mac = 580 calories, A Whopper = 670 calories, A Taco Salad with the shell = 790 calories, French Fries = 500 calories and I haven’t even stated the fat content of each option! Guys, stay away! Subway, Freshii and Cultures are great in a pinch. Avoid all soda and drink lots of water with your meal! Your belt loops will thank you!

Stay in control by packing your lunch as often as you can. If there is a supermarket nearby, head there for a fresh salad, sandwich or homemade soup! Practice these fat trap tips, and you’re weight loss efforts will skyrocket! I look forward to reaching out to you next time with even more helpful health and fitness info!

In the meantime, train hard, eat smart and be happy!