As one of the essential nutrients, minerals have an influence on your children's growth and development as well as their health.Even though the body needs only a little amount of minerals, compared to carbohydrates for example, they have an important role in our body. Without minerals, carbohydrates, proteins, and the other nutrients can hardly carry out their functions. Let's find out where the minerals come from.Just as vitamins, the body needs minerals to run the process of children's growth & development. They are also needed to take care of health, including shaping strong bones, producing hormones and maintaining heart pulses.There are some kinds of minerals required in more than 100 mg per day like calcium. Though, the body only needs a little amount of zinc (less than 100 mg per day), for example.The body needs the minerals everyday. Among so many important minerals for children, let's see some of them and how they give benefits to our children.1. Calcium (Ca)Benefits:- good for teeth and bones development- avoids children from osteoporosis in the future- controls blood coagulation and muscle contractionSources: milk and its processed products, like cheese, butter, yoghurt, and ice cream. Calcium is also available in soy bean and salmon.2. Iron (Fe)Benefits:- helps forming hemoglobin (the color substance in red blood which functions in transferring oxygen from the lung to the whole body)- important for energy forming and enhancing body immune systemSources: beef, egg yolk, fruits, bread3. Magnesium (Mg)Benefits:- has an important role in the process of energy metabolism- controls the vital function of the body, like heart pulse, muscle relaxation, and avoids blood coagulation- forms bones and teeth together with calciumSources: nuts, avocado, meat, milk, chocolate4. Potassium/Kalium (K)Benefits:- produces energy- controls heart pulseSources: banana, avocado, vegetables, cereals5. Phosphor (P)Benefits:- with calcium, phosphor avoids bones and teeth calcification- controls energy transfer in metabolismSources: beef, fish and poultry, egg, cheese, milk, and nutsOur body, just the same as our children's, needs a sufficient amount of minerals everyday. It requires a different quantity from every mineral.For instance, your toddler has to consume at least 500 mg calcium per day, while he or she just needs about 75-100 mg of magnesium per day.You really need not to file and calculate each mineral whenever you feed your children. How to tell if the children get the sufficient amount of the minerals then?No need to be confused. The key is in the feeding pattern. Arrange your children's menu so that they get various kinds of food, which are rich in numerous important nutrients, by giving them alternately.There's no food contains complete nutrients. However, one kind of food can contain more than one essential substance. For example, cheese is a great source of calcium and phosphor, besides protein and fat. Though, it doesn't contain potassium/kalium.Therefore, as long as your children obtain a great variety of nutritional food in a balanced quantity, just believe that the minerals needed by their body are accomplished.
Are you careful about what you eat? Do you make sure that you're drinking milk for the calcium and vitamins A and D? Do you take the time to make sure that you're eating enough fruits and vegetables? Do you eat fish and other lean proteins because you know that they're supposed to be good for you? Do you take a vitamin supplement daily?We are told that these are things that are supposed to be good for us. We hear that milk is good for us and that it can help us to lose weight - something that cuts the risk of diabetes, heart disease and other illnesses. Fruits and vegetables provide us with fiber, fluids, vitamins and minerals. Fish is high in Omega 3 fatty acids, which are good for heart health and can help our bodies to better absorb vitamins and minerals. Vitamin supplements are designed so that we are able to get those vitamins and minerals into our system - to make up for those that we don't get in the foods that we eat.While all of these things are true - fruits and vegetables are good for us, as are milk and fish; vitamin supplements can help us to add things that are missing to our diet - so is the fact that, with many of the foods that we eat, we ingest more than just the things that are good for us. We also consume toxins.We're all aware that alcoholic beverages, cigarettes and processed foods that are full of preservatives and trans fats are unhealthy for us. However, many of us are less aware of the ways in which even healthy foods can get in the way of young living - keeping our energy levels up and our bodies healthy.Don't believe it? Let's start with milk - as well as products like yogurt and cheese that are made with milk. Many of us have sensitivities to lactose, the sugar found in milk. Lactose isn't the only problem with milk however. Because many farmers give their animals growth hormones, the milk that we drink also contains these substances. Similarly, fruits and vegetables come from farms that often use pesticides, substances that are designed to keep animals and insects away from the crops that don't always wash away with water when we rinse off our foods.Think that fish is safe? Yes, lean protein is good for us, however it's been found that many fish - including tuna - contain high levels of mercury. Mercury is a toxin that can affect the ways that we think and feel, causing anxiety and depression. Mercury also can cause headaches, dental problems, irregular heartbeats, weakness, fatigue and even excessive sweating. Vitamin supplements may not always be much better: the vitamins and minerals that they contain are not always included in the right balance, and, depending on your diet, you may find that you take in more of a certain vitamin or mineral than is healthy for your body, causing a vitamin toxicity.This toxicity gets in the way of young living. It leaves us feeling sluggish. It gives us headaches, stomach discomfort, and can even release free radicals in your body. Over time, these free radicals work to break down our cell walls, creating a risk of developing cancers, heart disease, stroke and other health problems. In order to combat these free radicals, our bodies need antioxidants like those found in young living essential oils.Essential oils are derived from fruits and other sources and contain antioxidants like vitamins C and E. Young living oils also contain minerals and fruit juices - along with essential oils - that make it so that taking the supplement is a good experience. Not only is it easy to include young living essential oil in your daily routine, but it's also something that won't leave a nasty taste in your mouth.Instead, you'll find that young living oils can be taken in with a great tasting drink. You'll notice that your energy levels improve - without the same crash and burn that comes from energy drinks (which contain not only stimulants like caffeine, but also sugar which has its own toxicity within the body). You'll also know that you feel better: your immune system will function better and you'll catch fewer colds; in general you'll feel less sluggish.That's not to say that young living oils will take the place of eating a balanced diet. Despite the toxins that can be found in our food, it's still necessary to eat balanced meals. It's just to say that young living essential oils are a great addition to your diet once you are making an effort to take better care of yourself.
Looking for healthy, inexpensive and versatile ways to add more protein into your diet? Why not consider dried beans? Dried beans, also known as legumes and pulses, are not only a great source of protein, but are low in fat, packed with vitamins, minerals and both soluble and insoluble fiber. Ask any vegetarian how they get enough protein in their diet and they probably will say I eat a lot of beans. I decided to become a vegetarian as a small child and my parents (who were not vegetarians by the way) worried that I would be lacking in the protein necessary for growth. So, after consulting with my pediatrician and many books on raising vegetarian children, they added beans and lentils to the family table. Not only did I grow, but I am the tallest woman in my family, an enormous 5 feet 5 inches tall. Yea, well, my family is not famous for its tall women ? Protein, Fiber, Vitamins and MineralsOk, ok, back to the beans. Beans are an excellent, non-fat source of protein. Just one cup of beans has about 16 grams, about the same as 3 ounces (audio cassette size) piece of chicken, fish or beef. Because they are a plant, they contain fiber, vitamins and minerals like vegetables. Nutritionists refer to them as crossover foods which means they can be used in a meal as a protein or vegetable item. Take a look at the cuisines of different countries and cultures. You will notice that most cultures include beans, prepared in many different ways. Such a versatile food!Another unique quality of beans is the fiber. Beans contain both soluble and insoluble fiber. Huh? What does this mean?Insoluble fiber is the technical term for what my Mom always referred to as roughage. You know.. the stuff that makes food move through your body more easily. Insoluble fiber has received a lot of publicity in recent years because of the link to a high fiber diet and lowered risk of several types of cancer.Soluble fiber forms a gooey substance in the digestive process that helps with processing of fats, cholesterol and slows the release of carbohydrates into the bloodstream. The American Diabetic Association loves beans!Beans are rich in antioxidants, folic acid, vitamin B-6 and magnesium. Folic Acid and B-6 are known for their ability to lower homocysteine levels in the blood. Elevated blood levels of homocysteine in the blood are associated with risk for heart attack, stroke and peripheral vascular disease. 20-40 percent of patients with heart disease have elevated homocysteine levels.So, whats the downside of this wonderful food? If you are not used to a high fiber diet.flatulence. As with the introduction of any high fiber food, go easy with the amounts the first few days until your body adjusts. Then any uncomfortable feeling will probably pass.How to Cook You can use canned beans which are nutritionally similar to dried ones. Its a good idea to rinse the beans before eating them to remove the salt and preservatives used in canning.I tend to try and avoid processed foods where possible so I buy dried beans and cook them following the instructions on the package. Generally, beans are not complicated to cook, but require time. Most beans, except lentils, require an overnight soak in water to soften them up. Then they can be simmered until soft on the stove or in a slow cooker. Generally, the bigger the bean, the longer they take to cook. One thing to note: after soaking, rinse the beans and cook them in new water. This will help prevent flatulence!Beans can be frozen after cooking and used in sauces, soups, salads or anywhere your imagination takes you. Where I live, red bean ice cream is popular. Delicious!
Spring is well under way and summer is fast approaching. It's time for kids to take out their roller blades for carefree treks down boardwalks and sidewalks. Dads will rummage through closets for dormant baseball caps and to see if last year's uniform still fits. If not playing ball he'll watch from the sidelines, or from the comfort of his favorite chair. Moms, time to don old jeans, stock up on sunscreen, and get out the fishing poles. You heard me, ladies. Fishing poles! It's time to fight back! According to the American Heart Association (AHA), stroke is the third leading cause of death in women. Every year an estimated 97,000 American women will die as a result of stroke. Statistically, every 53 seconds stroke will victimize someone in America. Of an estimated 600,000 stroke victims each year about 160,000 die as a result. There is, however, an easy way to drastically reduce these statistics. Findings in a 14-year-long study of nearly 80,000 American women indicate that eating a 3.5 ounce serving of fish, two to four times a week, lowers stroke risk by 27 percent. The more fish consumed, the more impressive the percentages. Although few large-scale studies have examined this particular issue in men, experts say there is no biological reason results of such studies would differ. The American Medical Association (AMA) published the study results in their January journal, 2001. There is conclusive evidence that consumption of fish high in omega 3 fatty acids hold significant health benefits, including reduced thrombotic infarction -- a type of stroke where a blood clot blocks an artery in the brain, resulting in destroyed brain tissue. (Blood clots are responsible for more than 80 percent of all strokes.) Fish are a high source of "omega 3 fatty acids" , nutrients that help prevent the formation of clots, or platelet clumping. They do this by making blood less sticky. As a result, risk of thrombotic stroke is lessened, as well as risk of embolic stroke, where the clot forms elsewhere in the body before traveling to the brain. Conducted at the Brigham and Women's Hospital in Boston, Massachusetts, the study revealed that women who ate fish once a week reduced stoke risk by 22 percent; two to four times a week by 27 percent, and five or more times a week by 52 percent. Unfortunately, the average American woman only consumes about 1.3 servings of any type seafood weekly, at an average of 3.5 ounces per serving. Women are not eating enough fish! Penny Kris Etherton, Ph.D., a heart disease researcher at the State University in Pennsylvania, has long extolled the virtues of eating fish for health purposes. I clearly tell people to eat fish and shellfish regularly to lower the risk of heart disease. National Fisheries Institute (NFI) President, Richard E. Gutting, Jr., agrees. The benefits of eating fish continue to mount as more studies are conducted, he noted. Gutting also said that women of all ages should enjoy the variety and great taste of fish and seafood on a regular basis. How the fish is prepared is important, as omega 3 fatty acids can be destroyed by heat, air, and light. NFI recommends not overcooking the meat and the use of low fat cooking methods: baking, broiling, poaching, steaming, stir-frying, grilling, or sauting. Cook just until the point of doneness for maximum benefit. Avoid deep-frying, as it not only destroys more omega 3, but also adds to the total fat content. If eating fish isn't your cup of tea, you might try fish oil supplements. Most experts do not advise the routine use of fish oil supplements, however, for two reasons: 1.) possible side effects -- fishy breath, gastrointestinal upset, and easy bruising. 2.) a false sense of security derived from taking fish oil for heath purposes, when the diet itself may be unhealthy. Besides fish and fish oil supplements, other good omega 3 fatty acid sources include canola oil, flaxseed oil, soybean oil, certain nuts and vegetables, and tofu. However, one would have to eat at least several times the normal amount of any of these other sources to gain the same benefit from one regular size serving of fish. Institute of Food Technologist, Joyce Nettleton, D. Sc., R.D. suggests that because eating fish alone won't compensate for unhealthy eating habits, fish and other shellfish should be eaten as part of a low fat diet that includes plenty of fruits and vegetables. Besides boasting stroke resistant benefits, the fatty acids of omega 3 act as health heroes against hypertension, breast cancer, and depression. Other benefits include: less chance of developing heart disease, lower risk of heart attack even where heart disease does exist, lower blood pressure, possible improvement of kidney function in severe diabetes, and possible improvement of certain inflammatory conditions such as arthritis, psoriasis, and kidney disease. In addition, nutrients found in healthy, uncontaminated fish help to insure proper development of fetal brain, eye, and nervous tissue during pregnancy. But, caution should be taken. According to the U.S. Food and Drug Administration (FDA) in a recent consumer advisory, pregnant women should not consume shark, swordfish, or king mackerel or should limit consumption to not more than once a month. These large predator fish could contain higher levels of methyl mercury than the FDA limit for safe human consumption -- 1 part per million (1ppm). Over consumption risks damage to the fetal nervous system. Even fresh water predator species such as pike and walleye have been found to have methyl mercury levels in the 1ppm range. While it's true nearly all fish contain trace elements of mercury, larger, older and predator fish accumulate the highest levels and pose the greatest threat, while younger fish caught after only one season in polluted water have less. Even so, a variety of fish and other seafood that offer a naturally low fat source of protein can be an important part of a balanced diet for mothers-to-be. According to one FDA advisor, pregnant women can consume up to 12 ounces of cooked fish each week: shellfish, canned fish, smaller ocean fish or farm raised fish. Farm raised rainbow trout are most likely fed high protein foods containing a combination of soy and fish meal which make them an even better source of omega 3 fatty acid. Seven ounces of canned tuna can be safely consumed each week by pregnant women and nursing mothers if no other fish containing mercury is eaten. Despite FDA warnings for pregnant women, the results of the survey hold wonderful news, and women should be greatly encouraged. We now have scientific proof that there is a positive step available toward reducing the risk of stroke. Even if you don't like fish, consuming just one 3.5 ounce serving one or two times a month can reduce risk of stroke by 7 percent. Certain kinds of fish are more beneficial than others. For instance, because Alaska is relatively unpopulated there is little industry to pollute the streams and ocean. Lack of pollution combined with the earth's water and air circulation patterns make Alaska's pristine waters, and consequently its seafood among the cleanest in the world. Numerous studies support this assertion. In 1998 the Environmental Protection Agency (EPA) did a survey of seafood from the waters of Cook Inlet, located near Anchorage, Alaska. Results indicate that fin fish and shellfish caught in Cook Inlet were cleaner than any the EPA had ever tested. In addition, plentiful Alaska Salmon, one of the richest natural sources of omega 3 fatty acid available, are not among the publicized endangered varieties of salmon. Although light meat fish such as perch, flounder, and whiting have only about 0.5 grams of omega 3 fatty acid per 4 ounce serving, fish varieties with dark meat such as salmon, mackerel, sardines, and bluefish contain roughly three times the amount of protective stroke reducing omega 3 fatty acid. Fresh tuna, striped bass, and rainbow smelt are also rich sources. So if you're going to limit fish intake, a dark meat fish is your best choice. Whether for purposes of hobby or health, fishing is relaxing and something the whole family can enjoy together. This fun sport has the potential to enhance your health and your marriage. So, go ahead! Get a fishing license, grab a pole, and hit the shoreline. Eat the fruits of your labor five times a week to reduce stroke risk by as much as 52 percent. Then brag about the big one that got away!
Whether you are trying to lose weight or live an active healthy life style, nutrition and exercise are vital to your health. We have become as a whole in the western culture, a couch potato, slow moving, over weight and flaccid society. Of course there will always be that smaller percentage of people who get it right and remain fit and healthy. But those that do, make a conscious effort at it with diet and exercise. Well done if you are in that category! Part of the problem is that because we as humans have it ingrained in us to constantly change things, we are the only creatures that invent food. No other animal or insect does this and they dont have the diseases humans do unless we have poisoned their environment. We have so much in the way of processed food that have little nutrient value, that we pack on the pounds and become slower moving. In the wild, animals that eat the raw greens, grasses fruits and berries are very healthy animals. The meat-eating animals consume the healthy plant-eating animals and remain virtually disease free. Our farms on the other hand, need to mass-produce cattle and chickens so we give them hormones and phosphates and the like and we consume them. That is by the way, some experts now think younger girls are developing much earlier than they used to because of the hormones in meat and dairy products. We can however, luckily eat raw organic fruits and vegetables and we should do so on a daily basis. Another culprit is our need to once again, change our environment. We have more machines that do things for us now and it wont stop there. This is both good and bad. The good is a higher rate of production for the products we need, bad because we are slowing down physically. In as little as ten years ago we could go out on a Sunday morning and see someone pushing his or her lawn mower. (And I mean pushing). Now a days, youll see more of sit down mowers or power mowers that literally pull you along with it. Our fore fathers were much more active and they ate nutrient rich foods. And they could eat a lot of it without getting fat because of how much energy they spent from hard physical labor. Is all lost for us in this day and age? Absolutely not!!! We are perfectly capable of reversing this trend, but it does require a) your dedication and b) follow through. This can be done no matter what your weight and activity level. Make your first step the decision to become healthy and fit. Once you have firmly made that decision you are on your way. Now take the time to evaluate your lifestyle and really look at it. Be honest with yourself about your eating habits and activity level. Changing your diet to eating healthy whole foods is a good way to start. Itll not only help you "lose weight" and help you feel better, but it will enhance your quality of life. Youll have more energy and life just feels better when you are healthy. There are many popular diets out there. The Zone, the Blood Type Diet, Atkins, the South Beach Diet, Weight Watchers and the list goes on. They all have had their share of successes so it is hard sometimes to know what to do. I can only say, do your homework. You will find the right one that works for you and you will be more likely to stick to it. If you want to do it on your own you can be just as successful if you know some basic rules. 1) Portion control. Cutting down to smaller portions can help tremendously. A great way to eat less food at one sitting is to drink a glass of water before you eat and then drink more water with your meal. Water takes up a lot of space in your stomach so you will feel full faster and water wont give you any extra calories. Awesome! 2) Water, water, water. Drink lots of clean pure water. Your body needs it and more than you think. Most North Americans are in a state of semi dehydration. Water flushes out toxins, gets your bowels moving. (Did you know that the amount of pain you feel from injury or minor aches and pains are directly proportional to how dehydrated you are? An interesting tid bit) 3) Eat raw fruits and vegetables as much as you can especially dark greens. Cooked veggies lose some of their nutrients so eating a salad every day would benefit you. Most of your vitamins and minerals are going to come from fresh fruits and leafy green vegetables. And try to stick to organic on this to avoid the pesticides and chemicals. 4) Fiber. You need to keep the bowels moving and the combination of water and fiber will do the trick. The best fiber comes from fruit and whole grains. But consider this: You would need to eat 10 bran muffins to get the same amount of fiber as in a half cup of raspberries. 5) Protein. The best source of protein is from meats such as beef, chicken or turkey. But do limit the amount you eat at one time. You dont need a 10 or 12oz piece of meat at one sitting. You can get protein from dairy and cheese but consume only small amounts because they digest too slowly. Nut is a source of protein but they are high in fat so consume small amounts. 6) Sugar, confectionary treats, sodas, junk foods and some processed foods are your enemy. Nothing gives you weight gain and that sluggish feeling quite like this grouping. I am not saying you should never partake of them, but do so only occasionally. We do after all need our cheat days once in a while. Just make them small portions. 7) Find an exercise regimen that you like and will stick to. Pretty much any exercise program will help you lose weight if you stick with it. You will see on TV all the equipment people want to sell you but after watching for a bit you usually know what appeals to you or not. You may just want to pop in a video and exercise with that. 8) I cant say enough about sticking with your program. It takes time and you can experience losses in the beginning when it seems it is not going fast enough, but if you stick with it, you will get your reward and you will reach your goal weight and have energy to burn. 9) And finally, because some of food is deficient in nutrients from growing in poor over used soil it might be a good idea to get some good vitamin supplements to assisting in getting our daily requirements in. Getting it in food is the best but that is hard to do these days so find a qualified nutritionist to help you in selecting whats best for you. Good luck and good health!