19 Healthy Snacks for Kids

By Elizabeth M. Ward, MS, RD

 brought to you byCulturelle®.

Your kids are going to snack. Here's how to make it healthier.

Kids are snacking more than ever, and as a parent, you've got the power to make those snacks helpful.

Yes, they're getting extra calories from snacks. And yes, snacks are often too sugary.

Still, some snacking can be good for children -- within limits.

“Kids, especially younger ones, have erratic eating habits, and healthy snacks can fill in nutrition gaps,” says Maryann Jacobsen, RD.

Snacking can help kids keep their energy up, make up for skimpy or skipped

breakfasts, and provide fuel before after-school sports or other activities.

What Makes a Good Snack

Think of snacks as mini meals.

Most of the time, feed your child the same types of foods you would at breakfast, lunch, and dinner, including low-fat dairy and other lean protein sources, such as eggs, whole grains, fruits, and vegetables.

Good snacks provide carbohydrates, protein, fiber, and some healthy fat. Generally speaking, foods rich in protein or fiber help kids stay fuller for longer, and they’re packed with the nutrients kids need to thrive.  

There’s debate about how many calories a child’s snack should provide, but it makes sense to aim for about 100 calories for smaller children, to upwards of 300 calories for active teenagers. Let your child’s hunger rule what he or she eats.

19 Simple, Do-It-Yourself Snacks

Making your own snacks to have at home or take with you is usually your best, most budget-friendly choice. Try these:

1. A small amount of guacamole or low-fat bean dip, and baked snack chips or toasted whole wheat pita bread, broken into chips
2. Low-fat microwave popcorn tossed with Parmesan cheese
3. Trail mix ingredients: 1/4 cup each: whole-grain cereal, raisins or dried cranberries, and 2 tablespoons each: sunflower seeds or chopped nuts
4. Low-fat ice cream or frozen yogurt topped with fresh fruit
5. Snack size (8 ounce) box of low-fat plain or chocolate milk and whole wheat pretzels
6. Whole-grain crackers, string cheese, and mango slices
7. Cooked or raw vegetables with low-fat ranch dressing, and a hard-boiled egg
8. Instant oatmeal made with milk in the microwave with 1 teaspoon cocoa powder stirred in and topped with sliced raspberries or strawberries
9. Whole-wheat pretzels with peanut butter, almond butter, or sunflower seed butter
10. Cherry chocolate smoothie: Combine 1 cup low-fat milk, 1/2 cup vanilla low-fat yogurt, 1/2 cup frozen or fresh pitted cherries, and 2 tablespoons dark chocolate chips in a blender or food processor and mix until smooth
11. Bowl of whole-grain cereal and low-fat milk
12. Edamame
13. Small container of low-fat Greek yogurt
14. Mini bagel spread with low-fat cream cheese and strawberry jam, and low-fat milk
15. Hummus and whole wheat pita chips
16. Half a sandwich and glass of orange juice fortified with calcium and vitamin D
17. Slice of pizza  
18. Hard-boiled egg and whole-grain roll
19. Pistachios in the shell and glass of chocolate milk

Be a Choosy Snacker

What if other people offer your child less-than-nutritious foods?

“Teach kids to honor their hunger, and that they don’t always have to eat what’s offered to them," says Jacobsen, who's a mother of two.

Also, be a snack role model. What do your kids see you snacking on? As kids get older, they generally follow your lead, so choose your own snacks wisely.

Read also:

Essential Nutrients for Kids  A to Z

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SOURCES:

Karen Ansel, RD.

Maryann Jacobsen, RD, nutrition consultant and blogger.

Piernas, C. Health Affairs, 2010. 

Reviewed by Brunilda Nazario, MD on January 28, 2013

© 2011 WebMD, LLC. All rights reserved.

8 Early Signs of Pregnancy

Wondering if you're pregnant? A pregnancy test is the way to know for sure. But what if it's too soon for accurate results? You may notice some subtle signs of pregnancy -- fatigue, nausea, frequent urination, and breast tenderness. Here's some expert advice on how to respond to these symptoms if you're trying to get pregnant.

1. Fatigue

"Extreme, unexplainable fatigue is probably the most common sign of early pregnancy," says Gil Gross, MD, an associate professor of obstetrics and gynecology at the Washington University School of Medicine in St. Louis.

"Don't treat fatigue with excessive caffeine if there is a chance you may be pregnant." Instead, "listen to your body, take it easy, and try to keep well-rested," says Donnica Moore, MD, a women's health expert in Far Hills, N.J.

2. Food Aversions

If opening the refrigerator makes you wince and you can't even walk past the local Chinese restaurant without gagging, you could be pregnant. Many women report that such intense food aversions are one of the first signs of early pregnancy. These can be caused by rising levels of beta-hCG hormone, Moore says. The best thing you can do to help yourself through this is to steer clear of triggers.

3. Sensitivity to Smells

Scents that were never pleasant (like cigarette smoke) and even ones that were pleasing (like your partner's cologne) can make you queasy during pregnancy's early stages. "For some women, this can be a tip-off that they are expecting," Moore says. This is likely a result of rising hormone levels. Unfortunately, "there is really nothing you can do except avoid them when you can," she says, "especially cigarette smoke, which is not good for you or the baby."

4. Nausea and Vomiting

Nausea and vomiting can be some of the first indications that you're pregnant. Blame it on rising hormones levels in early pregnancy.

One of the things that can help expectant moms get through their first trimester is the reassurance that the nausea and vomiting will likely pass by 19 weeks. "It also helps to know that morning sickness can be a good thing," Moore says, because rising levels of the beta-HCG hormone, which may cause morning sickness, indicate a growing pregnancy.

When you eat may make a difference, too. "The key is not to let your stomach get too empty," Moore says. "Keep crackers by your bedside and have them before you get out of bed in the morning."  It is also a good idea to eat small, more frequent meals throughout the day and a snack just before bed.  Lemon and peppermint flavored candies can also ease queasiness.

Prenatal vitamins can also trigger nausea for some expectant moms. "Don't take your vitamins on an empty stomach," Moore says. "A lot of women feel better if they take them at nighttime or with dinner."

If you are vomiting often, speak with your doctor about medication options.

5. Breast Swelling and Tenderness

Breast changes may be another early sign of pregnancy. "The best thing to do about breast tenderness is to get a better bra," Gross says.  A sports bra, for instance, can give you more support.

6. Frequent Urination

"In early pregnancy, the uterus grows and pushes on the bladder, triggering the urge to urinate more often," says Xavier Pombar, DO, an obstetrician at Rush University Medical Center in Chicago.

There is no way to avoid this, but going to the bathroom right before bed may allow you to get a little more sleep. "You will probably still have to get up at least once in the night to use the bathroom," Pombar says.

7. Shortness of Breath

Some women feel mildly short of breath when they first become pregnant and sometimes throughout pregnancy. "This is because you need extra oxygen due to the growing embryo," Pombar says. "The further along you are, the worse this gets. Still, don't just brush this off as a 'normal' sign of pregnancy." Talk to your doctor if you are concerned or if any of the following are true for you:

• You have a sudden onset of shortness of breath that is not associated with exercise.
• Breathing is at all painful.
• The breathless feeling is worse when you are lying down.

These can be signs of something more serious.

8. Physical Changes

If you think that you may be pregnant because you've been sexually active without contraception, make an appointment with your doctor. There are changes in the vagina's color and the softness of the cervix that an experienced clinician can identify during a pelvic exam, Pombar says.

"Remember that while these are early signs of pregnancy, these are also the symptoms of other things, including premenstrual syndrome (PMS)," Moore says. "The most reliable early sign of pregnancy is your first missed period if you have regular periods."

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SOURCES:

Xavier Pombar, DO, obstetrician, Rush University Medical Center, Chicago.

Gil Gross, MD, associate professor of obstetrics and gynecology, Washington University School of Medicine, St. Louis.

Donnica Moore, MD, women's health expert, Far Hills, N.J.

Reviewed on July 19, 2012

© 2009 WebMD, LLC. All rights reserved.

Essential Nutrients for Kids A to Z

Vitamin A

Why kids need it: Vitamin A is key for kids' good eyesight, especially for color and night vision. It also gives their immune systems an infection-fighting boost.

Where to find it: Fill kids' plates with carrots and other orange vegetables and fruits -- like cantaloupe and sweet potatoes -- and fill their glasses with fortified milk.

B Vitamins

Why kids need them: Kids need B vitamins (or B complex), which include thiamin, riboflavin, niacin, folate, pantothenic acid, B6, B12, and biotin, to make and use energy. Without enough B vitamins, kids can get anemia.

Where to find them: You can find Bs in just about every food group. Whole grains, fish, chicken, meat, leafy greens, and dairy are packed with them.

Vitamin C

Why kids need it: A daily helping of C helps ward off sneezes and sniffles by helping kids' bodies fight infections. It also speeds the healing of scrapes and other boo-boos.

Where to find it: Kids can drink a glass of orange juice or, better yet, eat an orange. Other fruits and vegetables are also great C sources. Try strawberries, tomatoes, cantaloupe, and sweet red peppers.

Vitamin D

Why kids need it: For strong bones and teeth, kids need daily D. Vitamin D helps the body absorb calcium so it can build bones.

Where to find it: The skin makes vitamin D when the sun hits it. But because the UV rays that fuel vitamin D production also can cause cancer, watch getting your D from the sun. Instead, add fortified milk, cereal, tuna, or eggs to kids' diets.

Calcium

Why kids need it: Kids need calcium to build strong bones and teeth. Too little can lead to a higher chance of bone disease later in life.

Where to find it: Dairy is the best place to find calcium. A few servings of low-fat milk and yogurt every day should keep your kids' bones strong and healthy.

Choline

Why kids need it: Choline isn't a vitamin, but it's still an important nutrient. Cells need it for their shape, and the nervous system needs it to speed messages throughout the body.

Where to find it: Kids' bodies don't make their own choline, so they have to get this nutrient from foods like eggs, fish, beef, chicken, and broccoli.

Iron

Why kids need it: Iron isn't just for pumping in the gym. It also helps pump blood in the body. Iron is found in the part of red blood cells that moves oxygen to the rest of the body.

Where to find it: Beef up on lean meat, or give kids other iron-filled foods, like beans, dark leafy greens, and iron-fortified cereal.

Magnesium

Why kids need it: Magnesium is one of the building blocks of the body's cells, and it's important in making energy. A diet rich in magnesium also will keep your child's heart pumping strongly into adulthood.

Where to find it: Bran cereal, brown rice, tofu, beans, almonds, and other nuts are all rich sources of magnesium.

Potassium

Why kids need it: Almost every cell and organ in the body needs potassium to work as it should. Potassium also is important for blood pressure, keeping the heart pumping and the muscles working when kids are running around.

Where to find it: Bananas are loaded with potassium, but you also can find it in sweet potatoes, white beans, skim milk, and low-fat yogurt.

Zinc

Why kids need it: Zinc may help kids stop colds by helping their immune systems fight viruses and other disease-causing germs. The body needs zinc to grow and develop.

Where to find it: Chicken, beans, and fortified breakfast cereals are filled with zinc.

Fortified Foods

The best way to make sure your child gets the nutrients he or she needs is to serve a variety of foods. Fortified orange juice, breads, and cereals also can help with balanced nutrition. Worried about a picky eater? Talk to your pediatrician about a daily vitamin and mineral supplement

Read also:

19 Healthy Snacks for Kids

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via:
http://www.webmd.com

Reviewed by Hansa D. Bhargava, MD on January 15, 2013

7 symptoms tells you that you should conduct breast cancer screening

That breast cancer among the diseases that scientists did not put their hands on the main cause of him, Although breast cancer affects a woman among 8 women at least, and scientists agreed on early detection is a key factor for the cure of breast cancer.

We got to know the reasons by President campaign rosy eastern in Saudi Arabia, which is also head of the radiology department at King Fahd University news, "Dr. Fatima Al-Melhem," which identified more than seven reasons affecting women to make them more susceptible to breast cancer, stressing the need for early examination for the woman if applicable by one reason or more:

1 - Precocious puberty: 
especially in hot countries which often girls are grow up at young age

2 - Menopause at a late age:
 the first and second reason are linked to each other, which exposure women to the "estrogen" hormone, The higher duration, the more chance of infection.

3 - Aging.

 4 - Obesity: 
it is because of obesity related to an increase of the hormone estrogen, which makes it a direct relation infecting women with breast cancer.

5 - Food:
 Whenever eating healthy and sound we were in the right direction towards the prevention of many diseases, it is important to stay away from meat and orientation to eat healthy vegetables and fruits.

6 - Genetics:
 If there are first-class relatives of the women suffered cancer, She will be more susceptible to infection.

7 - Finally: 
lack of exercise, and addiction to smoking, and alcohol.

also read:

Breast Cancer – Be Aware and Beware

Carcinoma Of The Breast (Breast Cancer)
Angelina Jolie's Double Mastectomy: Q&A

I wish health for all women and for myself,

and I wish a speedy healing to all patients

9 things you do not know about your baby's senses! - Iam a mother

9 things you do not know about your baby's senses! - Iam a mother

Be Specific- Prepare Your Body for Labour and Train For the Birth You Want

Exercise For Labour Part 2

In the first article I explained why you need to train specifically for birth and showed you 3 must do exercises to prepare for labour and birth: http://pregnancyexercise.co.nz/information/pregnancy-exercise/alias-3

In this blog I am going to show you the BEST exercises to  prepare you for labour and the natural birth you want!

Watch the video to see how using suspension trainers can prepare you 100% specifically for labour and birth. These fantastic exercising tools allow you to practice better suited labour positions before the onset of labour so you are much better prepared when the day arrives.

Don't worry if you don't have a suspension trainer you can use a bar at the local park or gym a cable machine with the full weight stack on or even a large towel wrapped around a post will all work.

Allow Gravity to Assist for a Faster Birth

Any position that you can hold during labour that allows gravity to assist will naturally reduce the time of your labour and by up to 90 minutes!
The only challenge for you is that to hold these positions and then give birth you really do need to be physically fit and strong as they are not easy! 

Yes it may be easier for your Dr./Health Care Provider if you lie on your back but its not natural and is of no real benefit. If you try to birth on your back your pelvis opening is much smaller and you stand a much higher chance of requiring interventions and having stitches.

A little bit of exercise for just 30 minutes, 3 times a week is all that is needed to help you prepare better for labour. Another couple of benefits that lead on from this type of training is that you will end up with strong toned legs and a great looking butt, sounds good?

You will also recover much quicker from a natural birth than from one with  interventions and that  I do know!
So there are many benefits of exercising specifically during the last 10 weeks of your pregnancy!

If you are fit and strong you will recover faster post birth.

Exercises

Side Lunge

This exercise helps to position baby deeper in to your pelvis and strengthens both upper and lower body muscles if performed on a suspension trainer.

You should not do this exercises if you are suffering from lower back pain.

Think about your breathing during the exercise and take your time. Good technique is essential. Perform 12-20 reps depending on your fitness level, rest as and when you need to. This exercise works well when performed in a circuit with Tricep dips. Do 2-3 sets

Support Squat

I love this exercise and my clients do too.  When you are in labour to cope with contractions you can hold this position and hang on a couch, chairs or a bench which is what I did at the beach with number 2. Oh and definitely don't forget your partners neck which is how we both endured labour for hours with number 1! This photo was taken when I was having a contraction just 1 hour before my 3rd baby was born! See how the exercise relates.

The Support Squat is a challenging exercise which you need to do slowly, concentrate again on your breathing. Maintain good upright posture and push your knees out over your toes, avoid rolling your knees in. Try to relax your pelvic floor muscle at the end range of the squat, close your eyes and focus on baby descending down deeper in to your pelvis. Place your body weight in your heels, contract your glute (butt) and abdominal muscles and push upwards using your leg muscles, exhaling out. Do 6-10 reps and 2-3 sets
Do not Squat past 90 degrees from 30 weeks if your baby is not in optimal fetal position.

You can circuit this exercise with a hip flexor (psoas) stretch holding for 30 seconds to 1 minute

Incline Hold

This position mirrors exactly how I gave birth to two of my babies so it is a very specific exercise to prepare for birth. As you can see in the photo below I would grab and hold the top of the hospital bed whilst I pushed. I was trying to use gas in this photo before I could push!

I would suggest you hold the position on the' trainer' for 4-5 deep breaths in and out and then relax back in to a lower back stretch position repeating 2-4 times. When you try this exercise you will realize just how physical this position is to give birth in.


Include the above exercises in your current exercise program from 30+ weeks. Have a look at the pre and post pregnancy exercise and health programs that are available to you on my website http://pregnancyexercise.co.nz.

Remember be Specific and  Prepare for your Births just as you would any other event.  Please comment if you would like any further information or assistance with your pregnancy exercise program. 

Mother holding her son for 11 years in a cage

Beijing
A mother detained her oligophrenic son for 11 years in a cage, after he hit a boy to death years ago.

The Chinese newspaper published pictures of the patient (42 years old) behind the bars of his cage,
 He called Wu Ewanhong, pictures showed a Cuffs in his belted feet.



This man suffers from schizophrenia since he was fifteen years old, and in 2001 he hit a boy in the thirteenth year old to death, according to a Cheney Rapau newspaper.

A year later, the judicial authorities decided to release him on the grounds that he is not responsible for his actions.

He was raises the fear of the population when he was walks in the village, Which prompted his mother to build a special cage for him, but he was able to escape, so they built a solid cage for him.

The patient's mother said this to the newspaper:
"My son is crazy and has hit a boy to death, putting him in a cage is not easy for me, it was like receiving a stab in the heart."

Like this patient,  many of the mentally and psychologically disturbed Chinese does not have treatment needed due to poverty and lack of talent.

In 2010, psychiatrists were not more than 20 thousand in the country reaches a population of one billion and 300 million people.
The authorities estimate the number of people with severe mental disorders in China about 16 million.

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