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Below, we’ll describe the many benefits you can enjoy by working out on a daily basis. We’ll also provide a quick checklist of the best types of exercises for improving your cardiovascular system, staying flexible, and maintaining your strength.

The Benefits Of Exercising While You’re Pregnant

With your energy levels dipping, and a task list that grows by the hour, you need a reliable way to give yourself an energy boost. A daily workout helps to release endorphins, providing a natural burst of energy.

Regular exercise delivers an assortment of other advantages. It helps you to expend some of your residual energy, so you’ll sleep more restfully at night. It can also lower your stress and improve your self-image by elevating your level of serotonin, a neurotransmitter that influences your mood.

Working out keeps your muscles strong and joints limber. Both help to reduce a substantial amount of the discomfort you’ll likely experience during your pregnancy. Exercise also lets your body prepare for labor and childbirth while laying the groundwork for getting back in shape more quickly.

Working Your Cardiovascular System

Keeping your cardiovascular system in top condition is critical, and increasingly so as you enter your second and third trimesters. However, some aerobic exercises are more appropriate for pregnant women than others.

For example, walking and swimming are ideal because both are easy on your joints. Walking, in particular, is good because you can do it anywhere as long as you’re wearing supportive, comfortable shoes. Swimming puts a wide range of muscles to work, making it a great all-around exercise that you can enjoy during all three trimesters.

How To Stay Flexible

Staying flexible is important because it helps to relieve pressure that is placed on your body and joints throughout your pregnancy. Get into the habit of stretching before, and following, your other exercises (i.e. walking, swimming, weight training, etc.). Stretch your shoulders, chest, and abdomen, taking care to breathe deeply while doing so. Twist your waist and stretch your hips, calves, and thighs.

A lot of women also enjoy doing prenatal yoga. Not only does yoga promote stretching, but it also encourages deep breathing. In fact, it makes a seamless fit with your cardiovascular exercises. The deep breathing prepares you for the experience of childbirth while stretching keeps your body limber.

Maintaining Your Strength

Weight training often takes a back seat to cardiovascular and stretching exercises. But, keeping your muscles toned and maintaining your strength throughout your pregnancy is important. It helps to build stamina that will prove valuable during childbirth. It also keeps your muscles working efficiently, which stimulates your metabolism.

The key is to start slow and take the time to learn how to weight train properly. Ask a trainer to show you the right way to stand while using the machines (avoid free weights). Focus on your form to avoid placing unnecessary pressure on any portion of your body.

Exercise is essential while you’re pregnant. It relieves physical and emotional stress while helping you sleep better at night. It also helps you to feel more energetic during the day. Discuss your daily workout with your obstetrician, and follow his or her suggestions regarding any changes.

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Too many parents become involved in their children?s sporting events as if it is a direction indication on their own ability. It?s as if they are reliving their own childhood or making up for something they didn?t do by sitting on the sidelines pressuring their child to do better or be the best. When you involve your kids in sports it is vital to be empathetic, patient and realize that they will come into and out of their athletic abilities on their own terms. There are plenty of kids who are intimidated by competition among peers who crumble in the face of a adversity. When they get the ball, are open for the shot, have a chance to kick the goal ? they become paralyzed. Frustrating to watch, but parents should encourage confidence rather than game time success. By pushing too hard, parents will most certainly cause a negative feeling in their children about sports.

In elementary aged sports it is difficult to set the ?real? athletes apart from those who just want to participate and hang out with their friends. The reality is there should be no divisions. Engaging in a team sport helps them to develop confidence in others and themselves and they see themselves as part of a larger picture. If your child is the one who barely moves during a soccer game or has never made contact with a ball when holding a bat ? they should be commended for being out there doing their best and trying. It is also important to excuse typical gender roles and allow your child to participate in whatever interests them. Tennis, ballet or gymnastics may not have been your dream sport and you may personally feel ill at the thought of them ? but YOU aren?t the one doing it. If your child is genuinely interested for more reasons than to just please you chances are they will be successful in their own ways.

One huge aspect of involving your kids in sports is the ability it offers to make friends. Far too many parents have preset limitations on who their child can be friends with based on their shallow preferences of which parents they like or who lives in the nicest house. On the playing feel, all becomes equal. Whereas in school children are often separated by ability, chastised for not doing well and pressured to conform to the rules and regulations athletics are a more creative outlet where they can test their own wings. Sure, there are rules for each game but the bottom line, especially with young children and in recreational sports leagues, the experience should be fun! If they whine about going to practice, dismiss the thought of a game and sulk before or after games it is in your child?s best interest to involve them in something else.

As your child gets older the competition will get tougher. The coaches will expect more and the entire goal of participating will be winning. That mindset is unavoidable and although not fashionable to admit out loud ? it?s the absolute truth. If your child grows up always feeling as though they are second best or unsuccessful they will lose interest completely when it really matters the most. The goal of involving your kids in sports early on should be to instill a love of the game, to keep them busy, to get them exercise and allow them to try things out so that they can find their niche in life. It may not be sports at all, but some day they will see the trophy on their wall and remember the year they played 7-8 softball or football. Whether the memories are fond or bothersome largely depends on the attitude of their parents. Involve your kids in sports and allow them to be the ones participating. If you make the whole thing about you, you will only turn what could be a positive and fulfilling experience into something negative.

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I thought I would give you a few pointers on what kind of cat food I like. You may not know it but I am actually quite a unique animal. My ancestors were meat eaters and I haven’t changed much over the years when it comes to what I need to eat either. My relatives were carnivores which mean we need mostly meat to stay healthy and have our nutritional needs met. No, really – it is true; I am not just saying that.

Please Do Not Feed Me By-Products or Fruits and Vegetables

One thing I really do not like and I am sure you would agree is by-products. After all, would you like to eat the feet and necks of animals? Well, neither do I. The word by-product has too general a meaning of exactly what I would be eating. Not being a big vegetable or fruit eater either, I do not need these foods added to my diet. While this may be fine for your diet, our metabolism requires mostly protein and fat for energy so we do not need a huge amount of carbohydrates. I understand why carbohydrates are used to form kibble for dry cat food but I am talking about canned food.

As you can see, these are products that are used very often by the makers of canned cat foods. They should just ask and I will be more than happy to tell them, this is not tolerated well. Of course, the reasoning is that they can make cheaper cat food by adding these unnecessary ingredients, but do they care that they are adding ingredients that do nothing for me?

Have you noticed that sometimes I have problems with my eyes or I have a really bad hair day for several days? It could be possible this is from the food I eat. There is a saying; you are what you eat.

Make sure the very first ingredient listed on the can is protein from a meat source and not grain source. Remember us felines are true carnivores. Please make sure these unfavorable ingredients are not included: by-products, corn, corn gluten, wheat, wheat gluten, artificial colors or artificial preservatives.

I know it is not your fault. You are inundated by the manufacturers of these foods telling you they are putting healthy products in the foods they are providing. I wish they had to eat feet and necks. But, seriously if you want to give us the best food to help us to stay healthy and happy, we need food that is similar to what we would get if we were still in the wild. Even though most of us are now domesticated pets and no longer wild, our needs really haven?t changed.

Listen, if you do not want foods that contain artificial ingredients, fillers and artificial colors, then you should consider that I do not want these in my food either. The more nutrient dense the food, the less I will probably eat because my needs are met.

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At the end of the year the resolutions are always being made – promises to ourselves to lose weight, eat healthy and exercise more. When making a new start why shouldn’t this include all aspects of our lives? Your pet is a huge part of your everyday life and should be included in the plans you make for the upcoming New Year.

Your Best Friend Depends on You

You may be in control of what you eat, but your pet is not. So his/her New Year’s resolution is going to be up to you. What is the best thing you can do for your friend when it comes to keeping him healthy? Number one is the food he eats. This is a huge part of how healthy he is and remains.

The dog food you buy is geared towards pleasing you more so than your dog. This is the reason dyes are used – to make the pet food look better to the dog’s owner. One of the main tricks pet food manufacturers use is adding red dye to make dog food look like it contains more meat than it actually does. Do you really think your dog cares what color his food is? He is going to eat it regardless of whether it is green, purple or yellow.

On the other hand, color is not necessary for dog food. Often it is used to cover up the fact that poor quality products are being used in the dog food you are buying. If the dyes were not in some foods, they would appear an unappealing gray color. Would you buy this food? Of course, you would not. So covering this up is paramount to the companies being able to sell their product.

Dyes to Avoid

Yellow 5 and 6, Red 40 and Blue 2 as well as other dyes that are numbered should be avoided. There are more but I believe anything ?numbered? with a dye should not be included as ingredients in dog food, treats, cookies or supplements.

Many of these colors are used but are not tested to see if they cause problems.

Help your dog to make the coming year a healthy and happy one. Eliminate the dog foods as well as dog cookies and treats that contain colors just to make the consumer think they are getting a superior product. Read the ingredients and make sure the dog food you buy contains meats that are specifically named. Chicken meal, turkey, lamb, duck, beef and eggs are good quality ingredients.

By-products should be avoided as well. These so called forms of meat can be animal body parts you would probably never feed your pet on your own. Keep your best friend healthy for many years by being involved in what he eats.

Dyes are not necessary and buying dog food containing them are not going to be beneficial for your dog’s health.

Start the New Year with the healthiest foods available to keep your pet around for a long time.

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Studies have shown that proper nutrition and regular eating habits, while important for everyone, is a very important factor during the emotional and physical development of teens. Teens experience a dramatic growth spurt that requires significant increases in nutrients. Teens often need more than the typical number of calories each day ? but it is important to make sure that the calories they are consuming are contributing to their health.

Your teen should be gaining a decent understanding about making healthy choices. You should be teaching them the basics of nutritional requirements. While it is ok to have treats, the majority of the foods you have in the home for your teen to choose from should be healthy whole grains, fresh fruit and vegetables, lean proteins, and plenty of dairy.

Improving your teen’s eating habits can positively impact your teen’s grades, behavior, emotions, sleep patterns, and energy levels. One of the most important things you can teach your teen about nutrition is balance. Balance is important because even too much of a good thing can be bad for you. And, if you really want your teen to get the right message, then the best lessons you can teach about nutrition are the lessons you teach by example.

As a parent, you need to have a careful balance in your approach to your teen’s eating. Over-obsessing about what your teen eats or how many calories he or she is consuming can backfire and cause self-esteem issues and make your teen self-conscious. Letting your teen eat undisciplined, munching on bags of potato chips and unlimited junk can set bad habits that last for life.

When you start paying attention to the foods you buy and the meals you make, and start paying more attention to your own habits, you can start creating a healthy nutritional environment for your teen. Sit down for a family meal in the evening. Take the time to pack healthy lunches for your teens to take to school. Make sure you keep a supply of fresh fruits and vegetables in the house. Switch to whole grain bread and non-fat milk.

Even these minor changes in the choices available at home can have a huge impact on the level of nutrition your teen is receiving. Remember, the healthy nutrition practices your teen learns now will see him or her through life. And since our metabolic rate slows considerably as we age, you can truly be giving your teen the gift of health.

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The frank answer is that you have to begin planning right from your child?s infancy so that she is naturally attracted to healthy food. Nutrition for kids is not something that you can change overnight after the realization dawns in that you have a problem on your hands with your kids? eating pattern. However, with some perseverance, you will achieve your goal and your child will turn into an adventurous and keen eater. The best way to start, though, is from the initial stages when you breastfeed your child.

Breastfeeding ensures that your child has only the necessary amount of milk and does not drink even when she is satiated. This is one of the drawbacks of bottle-feeding wherein the parent encourages the child to drink the entire bottle and the child does so despite feeling full. If this habit of over-eating persists into adult life, your child may face problems of obesity and other weight related issues. So, stop the bottle and start breast-feeding your child whenever possible.

A great way to guarantee nutrition for kids is to have your kids share their mealtime with you. A small toddler feels grown-up and important by being included in this ritual. This will make her more receptive to new food items on the table. Observing the talk and the laughter that accompanies food will also heighten her sense of well-being and this feeling is extended to the food that goes with it.

Many a time, parents do not let children eat by themselves even if that is what the child wants. Mothers especially fear the resultant mess when the child feeds herself. This hurts the tender ego of your child who perceives it as a complete lack of control over her activities. Many kids refuse food thereafter as they want to express their sense of dissatisfaction in some way or the other. Losing your rigidity as a parent is very important here. You need to let your child experiment with her capabilities and eating food by herself is high on the priority list of to-dos for your child. By allowing your child to so, you are not only providing nutrition for kids but also helping them to become independent.

A reliable method of tempting your child to try new items on his platter is by presenting her with a wide array of interesting choices. Of course, lack of time may not always permit you to do so, but at least try this twice a week so that your child looks forward to the menu and forms a good impression of the whole eating experience.

Since most kids are averse to trying out vegetables and fruits in their diet, nutrition for kids means devising creative ways of getting them involved in the cooking process. You could even take them to the supermarket with you and let them select a vegetable or fruit of their choice. Planting your own garden is another way of provoking the curiosity of your child. You can encourage your child to tend certain vegetable plants as a pet project. Your child will naturally be interested in sampling out vegetables or fruits that come from his/her particular plant. Letting your child help with the cooking will also prompt him to take an active part in the proceedings and feel a direct interest in the food menu.

As kids have a tendency to get bored with repetitive food choices, exert your ingenuity and culinary skills by coming up with something totally novel once in a while. Your child will definitely appreciate your efforts and reciprocate with fervor by avidly trying out your menu. Combining vegetables with food items like pizza, soups, macaroni and cheese etc. is a good way of meeting up with the nutrition for kids? requirement. Again, whipping up a healthy fruit salad frequently and storing fresh fruits can serve as a healthy replacement for your child?s desert needs.

Despite your diverse tactics, your child may disappoint you once in a while and refuse healthy food. Do not react with anger and frustration at these times and above all, never coerce your child into eating as this will infuse a negative feeling into the entire eating experience. The mature thing to do during such occasions is to just let go and present the same item at some future juncture when your child is more amenable to trying out new food items. This will help your nutrition for kids plan in the long run.

One of the best ways to create a healthy eating pattern for your child is to focus on family mealtimes. Make this time of the day as leisurely as possible and make the dining place a venue for discussing things that you enjoy or the good things that happened to each family member that day. You should always try and avoid arguments or other negative emotions from creeping into the family mealtime as this will directly impact the quality of your eating experience. Thus, if family mealtimes can be converted into ?happy times? for your family, your kids will pick up healthy eating patterns and your nutrition for kids plan will be a success.

However, when following or including these tips into your family plan, do remember that every child will have specific nutrition needs and a generalized nutrition for kids plan will not work. Also, kids? appetites and tastes keep on changing every day, so you need to develop a flexible approach to your child?s eating habits and never impose a harsh diet regime for your child. Apart from this, you also need to focus on your own dietary intake. If you follow a healthy lifestyle and opt for healthy and nutritious food, your children will automatically follow your example. This will make it very easy for you to adopt a well-rounded diet plan for your child. So, before your start advising your child on correct eating habits, implement these into your own dietary schedule. By doing so, you will be blessed with kids who are healthy, well-developed and lead a relatively disease-free life. Isn?t that a parent?s dream come true?

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Because proper nutrition in children is important to their mental and physical development, it is important as parents to make sure we?re doing all we can to fuel our childrens bodies with healthy food. Read below for important recommendations to consider to help promote cardiovascular health and proper nutrition in children.

Proper nutrition in children starts in infancy. Consider these tips below:

? Breastfeeding is the most nutritional food for newborns hands-down! The World Health Organization recommends breastfeeding for a minimum of 2 years while the American Academy of Pediatrics encourages mothers to nurse a minimum of 12 months. At about 4?6 months of age, start adding other foods full of nutrients but do not stop breastfeeding until at least 12 months of age to ensure sufficient micronutrients in the diet.

? At 6 months of age consider adding no more than 4?6 oz of juice a day?but make sure it?s juice and not ?sugared water?. Juice should only be served from a cup and never from a bottle.

? Don’t ?force feed? infants and toddlers if they aren?t hungry. Children are actually able to regulate their food well so if they?re not hungry, don?t push the issue.

? Introduce a variety of healthy foods and continue to do so even if they’re refused.

? Make sure the foods you introduce are nutritionally sound and not full of empty calories.

Healthy nutrition in children and proper eating patterns for families are as follows:

? Avoid overfeeding your kids. A one-year-old should consume 900 calories a day. A 14-18 year old girl should consume 1,800 a day and a 14?18-year-old boy should consume 2200 a day.

? Dairy foods should be lowfat and fat-free. Children ages 1-8 require two cups of milk each day while children ages 9?18 require three cups.

? Replace white breads and refined cereals with whole grain and high fiber breads and cereals. For a one year old, the recommended grain intake is 2oz. a day. For a 14-18 year old boy, that intake jumps to 7 oz. a day.

? Make sure the food your family consumes is low in saturated fat, trans fat, cholesterol, sodium, and extra sugars.

? Focus on providing a variety of fruits and vegetables each day. Ensure that each meal contains at least one fruit or vegetable. Children between the ages of one and three should consumes at least one cup a day of fruit and ? cup of vegetables a day while a 14-18 year old boy should consume at least two cups of fruit and three cups of vegetables a day.

? Offer a variety of food that includes carbohydrates, protein and other important nutrients in order to encourage proper nutrition in children.

? For children ages 2 to 3 years old: work to keep the total fat intake between 30 to 35 percent of calories per day. For children and adolescents age 4 to 18 years: 25 to 35 percent of calories per day with most fats coming from polyunsaturated and monounsaturated fatty acids such as fish, nuts and vegetable oils.

? Make sure your child?s diet includes enough calories to maintain a healthy weight for the height and build of your child.

? Encourage activity in your child for at least 60 minutes a day.

? Serve fish regularly: fried fish doesn?t count!

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What is infant colic?

Colic is simply a word that means stomach pain. In the absence of any real scientific evidence the widely held belief is that infant colic results from intestinal cramping. Estimates are that colic occurs in about 20-30% of all babies at some time or another, most commonly in the first three months of life.

How will I know if my baby has colic?

Infant colic is easily identified by the baby’s behaviour especially after feeding. The baby acts like she is in pain. Crying is often accompanied by vigorous leg movements and the child may spasmodically extend her legs during a bout of crying. Sometimes she will expel gas and have green stools. The baby’s crying escalates as the discomfort increases and parents and babies alike become fretful. Nothing is more distressing that a baby who cannot be consoled.

Can a breastfed baby develop infant colic?

There can be no argument that the best source of infant nutrition is your own breastmilk, but even if you are breasfeeding, colic can still occur. There is absolutely no reason why breastfeeding should be discontinued if your baby is showing signs of infant colic. There are, however, things that you can do to change your breastfeeding technique and reduce the possibility and severity of the colic.

Breastfed colicky babies are very often good eaters, and have a good healthy pattern of weight gain. Parents often say that the baby seems hungry all the time but the more she is fed the crankier she gets. Some parents misinterpret this to mean the baby is not getting enough breastmilk and in desperation may switch to formula thinking that mom does not have enough milk. This is absolutely not the case.

In fact the breastfed baby who is experiencing infant colic is probably getting too much breastmilk, and too much of the wrong kind of breastmilk.

Here’s why:

When you put your baby to the breast the baby starts to suck and a hormone is released that makes the milk ducts contract and breastmilk is literally “squirted” into the baby’s mouth. This is called the let down reflex and you might notice it as a slight aching that occurs within the first few minutes of the baby on the breast.

During breastfeeding the fat in the breastmilk clings to the sides of the milk ducts and is not released until the end of the feeding. Babies who have short feedings are often getting lots of the skim breastmilk (called “foremilk”) and not the fat rich milk at the end of the feeding (called “hindmilk”). Because of the lack of fat hunger returns quickly.

Your colicky baby is actually getting lots of milk but the breastmilk does not have enough fat so she is not satisfied for very long.

The foremilk your baby is receiving has a high concentration of lactose and can cause intestinal cramping. Lactose is such a powerful stimulator of intestinal contractions that it is used in high concentrations for the treatment of adult constipation! Is it any wonder that the breastfed baby who gets lots of lactose in her feedings has intestinal cramping and diarrhea stools?

As a breastfeeding mom what can I do to help my colicky baby?

Your main objective will be to make sure that your baby gets more of the fat rich hindmilk. This reduces the concentration of the lactose and gives the baby the fat needed to create satiety. In other words the baby will be satisfied for longer if she gets more fat at each meal.

* express milk before the feeding. This starts the flow of milk and reduces the amount of foremilk that the baby receives.

* nurse only from one breast at each feeding. This makes sure that the baby completely empties the one breast and gets all of the fat rich hindmilk that lingers in the milk ducts until the end of the feeding.

* sit your baby up. This may require changing your usual position and using the “football hold” . In the football hold the baby is held by your side facing the breast that the baby will feed from. If you are nursing on the right side, place the baby beside you, on your right side facing the right breast. Your right arm should go around the baby , along her back and hold her at the back of the head. You will need a soft pillow to create a little “seat” for the baby so that she is more upright than lying down.

If these measures do not alleviate infant colic then you could try eliminating cow’s milk from your own diet. There is lots of good anecdotal evidence to suggest that some infants show signs of improvement when mother eliminates dairy products. However, try the other measures first as they are more likely to bring about the best benefits for you and your baby.

You can and should continue breastfeeding your colicky baby. There is no reason to withhold the best possible source of infant nutrition from your baby if she has infant colic. Now that you know what causes infant colic, a few simple changes in your breastfeeding technique can make all the difference.

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