Help Your Child Eat Healthily

Sugary treats and chocolate are very easy to get your hands on these days. What’s worse, these sugary treats tend to be cheaper than the healthy alternatives. When chocolate and fast food are so easily available and school dinners are still chips and pizza, encouraging your children to eat healthily isn’t going to be easy, but it is very important. Childhood obesity can cause several health problems now and later on in life, so it’s important to make sure your child is eating well and very important to know exactly what they are eating. Eating healthily doesn’t have to be boring or handwork and when made fun, children are more likely to want to eat well and succeed in doing so.

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Here’s a few ways to encourage your children to eat healthily:-

Pack a lunch box.
The night before or, if you have time, in the morning, pack a healthy lunch box for your children. By doing so, you get to decide what they eat and what they drink. School dinners are slowly becoming healthier than they were before, but if you want to know exactly what they are putting into their bodies, pack them a lunchbox of your choosing. Fruit, veg, nuts, sandwiches or even some tuna pasta, you can make their healthy eating tasty.

Get kids cooking.
Turn cooking into a team activity. Let your children take part, they will be more likely to enjoy and eat all their food if they help make it. Everybody wants to taste something they’ve made with their own two hands! The chances are, if you get them into cooking healthily at a young age, they’ll more than likely carry it on as they grow up.

Be healthy with them.
They will want to follow in your footsteps and copy you, especially very young children. If they see you eating and enjoying a delicious, healthy meal then they will want to eat the same thing. Enjoy healthy eating as a family.

Plan out your dinners.
If you cook dinner last minute you are more than likely going to cook something quick and not too healthy. Sticking some chicken dippers in the oven or a pizza is quick and easy but it’s not that healthy. Plan out what you want to cook for dinner, even if it is something simple like tuna and sweetcorn pasta. If you plan it, you will make it! Tell the kids in the morning and get them excited for what they’ll be eating later in the evening.

Teach them about food.
Food is amazing. Different foods can benefit different parts of your body and there is so much natural goodness that goes into your food. It’s kind of like magic.Teach your children this! Teach them about spinach and how much iron it holds, teach them about bananas and how much potassium they have and why that’s good for you. Knowing why your food is good for you is part of eating healthy. Let them know why the food on their plate is better for them than a burger and chips.
eat healthily

Treats aren’t illegal.
It’s true what people say, the more you can’t have something the more you want it. Don’t make chocolate, crisps and treats illegal. It’s okay to have a bar of chocolate or a packet of crisps now and then. If you tell them they can’t have that cake, they’re probably going to go and have it anyway. If you don’t have a few treats in the kitchen cupboard, they’ll go stock up on it while they’re at school or buy it at the store themselves. Treats are okay in moderation.

Super smoothies.
Not only are smoothies a good way of getting your little ones to have some of their five a day, but they can also be fun to make. Let them pick what fruit combinations they want and what flavour yogurt they want to use. Let them take part in the making of the smoothie! It’s a very simple process and they’ll get to see how the fruit go from being a solid to a liquid. Smoothies are healthy, fun and quick. They’re a filling snack or a good way to start off your day to eat healthily.

Exercise with them.
Introduce kids to your fitness regime. There are plenty of exercises that you can encourage your children to join in with. From running to yoga, get them to copy you. Of course exceptions have to be made to allow them to be able to take part, but if they see you doing exercise and enjoying it, they’re going to want to try it as well. Make exercising fun, even if it is just by dancing around to your favourite song in the living room. Get them moving and this will boost their appetite for something gloriously healthy.



No matter what techniques you use to encourage your children to eat healthily, it’s always very important to remind them that size does not define a person. Some people are naturally bigger than others and some are naturally smaller. Everybody’s body is different and it’s very important to understand that. Teach them to love their body and teach them that their size does not make them any different to the next person. As long as they eat healthily, enjoy food and enjoy exercise, they’re on a good path.

James Kelly

High Wycombe, Western Australia, 6057


Top healthy anti aging foods

We аll knоw thаt уоur diet іs оnе оf thе mоst іmроrtаnt aspects оf уоur anti aging skin care treatment plan. Nourishing уоur skin frоm thе inside оut will mаkе уоu feel аnd lооk better. Тhоugh great anti aging products will help уоur skin lооk great, thоsе products оnlу address оnlу 20% оf уоur anti aging concerns, meaning thе оthеr 80% іs аll оn thе inside. Ѕо whаt kind оf ‘anti aging foods’ аrе thе best аt helping уоur skin lооk аnd stay young?

anti aging foods

Неrе аrе sоmе anti aging foods suggestions:

1. Fish Rich іn Omega-3 Fats

You mау аlrеаdу bе aware thаt thе Omega-3 fatty acids іn fish suсh аs tuna аnd salmon hаvе positive effects оn уоur heart аnd play а role іn helping reduce cholesterol, but dіd уоu knоw thоsе fish аlsо hold anti-inflammatory effects? Тhе Omega-3 fats саn reduce inflammation thаt саn саusе skin tо produce wrinkles. Іf you’re nоt іntо eating fish, аnоthеr great source оf Omega-3s аrе іn plant-based foods lіkе walnuts ad flaxseed.
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2. Fruits lіkе Pomegranates аnd Blueberries

Every time wе gо оutsіdе, we’re bombarded bу free radicals thаt аrе thе by-products оf chemicals, pesticides аnd оthеr environmental pollution. Dark-colored fruits lіkе pomegranates аnd blueberries аrе chock full оf antioxidants thаt work tо fight оff free radicals thаt damage уоur body аnd skin аnd саusе уоu tо age prematurely. Аnd thеу taste great tо boot!

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3. Treat Yоursеlf wіth Chocolate

Chocolate іsn’t аll bad! Тhе occasional treat оf dark chocolate will boost уоur mood whіlе асtuаllу helping уоur body combat thе signs оf aging. Dark chocolate іs rich іn antioxidants tо fight оff thоsе free radicals. Here’s one of the great anti aging foods for breakfast tо kick start уоur day: buckwheat pancakes wіth shaved dark chocolate оn top. Тhе buckwheat іn thе pancakes аrе essential fоr collagen production, whісh nееds tо bе replaced аs уоu age, аnd thе chocolate will gіvе уоur body thаt extra boost оf antioxidants.

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4. Go Nuts

Eating а variety оf nuts саn gіvе уоu mаnу dіffеrеnt kinds оf benefits. Тhе high levels оf minerals іn nuts boost уоur digestive аnd immune systems аs well аs helping уоur body control cholesterol. Walnuts аrе а super nut, соntаіnіng high levels оf zinc, selenium, iron, magnesium, аnd potassium thаt саn aid іn strengthening уоur cells. Јust bе careful thаt thе nuts уоu eat аrе fresh – spoiled nuts саn соntаіn free radicals thаt саn damage уоur skin.

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5. Fruits lіkе Lemons, Oranges, аnd Kiwi

It’s а gіvеn thаt а daily amount оf Vitamin С саn help boost уоur immune system sо уоu dоn’t gеt sick. Вut Vitamin С іs excellent fоr уоur skin, tоо, аnd it’s іn уоur anti aging skin care products аs well аs іn уоur food! Тhе foods wіth thе highest levels оf Vitamin С аrе kiwi аnd lemon, whісh аrе аlsо packed wіth antioxidants. Vitamin С іs great fоr уоur skin bесаusе іt helps thе kidneys flush оut toxins whіlе helping уоur liver stay healthy. Іn уоur body, gеttіng уоur toxin levels tо а minimum іs key tо hаvіng healthy, glowing skin.

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As can be seen from the above anti aging foods tips what you eat can make a big difference to how you age and providing that you maintain a healthy lifestyle through exercise and avoiding harmful lifestyle choices ( smoking, drug taking, excessive alcohol consumption to name a few ) there is no reason why anyone can’t enjoy a fit and healthy life well into their twilight years.

There are a number of useful books on the market dealing  with the subject of anti aging and I recommend readers to these – ‘ Natural Anti Aging Shortcuts‘ and ‘The Secrets of Looking & Feeling Younger‘ as sources of useful topical information

James Kelly

High Wycombe, Western Australia, 6057




High protein diet plan

Modern lifestyle and growing amenities for leading a comfortable life have virtually created a health hazard in terms of obesity and unsustainable weight. If people don’t revert back to an active lifestyle, the health issues resulting from obesity and excessive fat pose the greatest threat to their comfort and well-being. The desire to regain their fitness level encourages people to seek a solution to their problem and even makes them desperate to try some fads or routines being supported by fitness gyms or nutrition experts. Well, it has been proven that workout regimes may not produce optimal results unless supported by a balanced diet which could include a high protein diet plan.

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Is it important to be on a high protein diet plan for proper nutrition?

The role of balanced nutrition in supporting human health has been recognized since the ancient days, but it was  Dr. Robert Atkins, who claimed for the first time that using a low carb and high protein diet plan can make you leaner and restore your smaller waistline in no time. The Atkin diet became very popular during 1960s to be followed by Stillman’s formula in the 1970s and Scarsdale diet in the 1980s. Today, you can find countless formulas over the Internet that support high protein diet. All these formulas claim that eliminating or restricting carbohydrates from your diet and replacing it with protein sources will get you a fabulous body and restore your fitness level.

If you want to support your fitness workouts by following a ‘ high protein diet plan ‘, you must understand that balanced nutrition is very important for your health and well-being. Proteins or amino acids act like the building blocks of our body, but they are only a part of the healthy diet. Irrespective of what is being claimed by various high-protein  formulas, carbohydrates are the main source of fuel for human brain and other vital body organs. Depending on your physical activity, you should limit your protein intake in the range of 0.5 to 0.75 grams per pounds of body weight. If you are really conscious about carbs, you can avoid processed sugars and prefer complex carbohydrates like beans and whole grains. You should also incorporate fresh fruits and vegetables in your diet.

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Proteins are very instrumental in maintaining an anabolic state by providing required amino acids. As a result, repair and growth of muscle fibers in response to resistance training are significantly increased. A high protein diet plan can lead to ketosis, where your body starts burning fat for fuel. In fact, high-protein  fitness formulas rely on this unusual metabolic process for body reshaping. Unfortunately, ketosis is known for several health issues like fatigue, headaches, nausea, diarrhea, weakness of breath and sleep difficulties. It may also cause some severe complications like colon or prostate cancer, osteoporosis and kidney failures.

A high protein diet plan is popular because it promises quick weight loss without compromising on the delicacies of burgers, cheese, and steaks. However, the delusion of quick weight loss is mostly created by the loss of water that takes place when you cut down your carbohydrate intake.

If you are really willing to try Atkin or Zone formulas to regain your fabulous body, you should follow these guidelines to eat healthy while using a high protein diet plan:

  • You are supposed to get 10 – 30 percent of calories from protein sources. Make sure that you don’t create any imbalance in your diet by excessively increasing the protein content. Your diet should contain sufficient amounts of cereals, grains, fruits, and vegetables because they provide important nutrients and fiber.
  • High-protein diets encourage animal sources of protein like eggs, meat, seafoods, cheese and dairy products. Some people may experience constipation, high cholesterol and other health issues from eating meat and dairy products. If you are more responsive to a vegetarian diet, you can include moderate amounts of carbohydrates while cutting on fats.
  • Stay away from a high protein diet plan that requires you to replace fruits, vegetables and grains with fatty meats. Extreme plans are not good for your health. A high protein diet plan must be low in fats and include some carbohydrates. Always consult your doctor or dietician before selecting a plan.
  • Always prefer a lean cut of meat. In fact, a top round steak prepared using a lean cut of beef can be less saturated than similar-sized chicken breast.
  • While buying chicken or poultry, always prefer white / lighter meat to avoid excess fat. The skin of chicken contains lots of saturated fats; and therefore, buy skinless chicken.
  • Fish is the best source of low-fat protein. Even if you are eating fatty fishes like salmon and tuna, you will benefit from omega-3 fatty acids.
  • Eating lots of eggs can raise your cholesterol level, so you can safely eat one egg a day. Alternately, you can remove the yolk, which contains most of the cholesterol.
  • Soy is a very good source of protein. Eating 25 grams of soy protein per day can improve your cholesterol levels. Don’t buy excessively processed soy products that render it unhealthy.
  • Beans can not only add protein in your diet, but also lower your low-density lipoproteins. Beans are a good source of fiber.
  • When buying milk, cheese, yogurt or other dairy products, prefer low or no-fat dairy products.
  • Always buy food articles that are prepared using whole grains and include whole grains as your preferred carbohydrates.
  • Never cut down your fruits and vegetable intake.


Keep fit and enjoy a happy, healthy lifestyle.

James Kelly

High Wycombe, Western Australia,6057