Nutrition for the Brain

Ever heard of brain food? It’s true that certain foods stimulate and exercise the brain, while others transmit signals throughout the body that make us feel sluggish. In fact, diets trigger all sorts of emotions in both adults and children.

This is all possible due to the wonderful way the brain works. This vital organ communicates to the rest of the body by chemicals, known as neurotransmitters, that develop depending on the foods we and our children eat.

There are three neurotransmitters that are most motivated by diet and are most likely to affect our mood: norepinephrine, dopamine and serotonin. The first two chemicals cause alertness and an increase in energy while serotonin relaxes the body and sometimes leads to feelings of sluggishness.

Foods that release norepinephrine and dopamine are proteins low in fat. Some examples include lean beef, skin-free poultry, low-fat cottage cheese, beans, fish and low-fat yogurt. Usually by lunch, the dopamine and norephinephrine levels lower in children and adults and need an extra boost to get through the rest of the day.

For serotonin, carbohydrates without protein will either leave you feeling calm or tired, depending on the food selection. The Glycemic Index ranks carbs by their effect on our blood glucose and insulin levels. Consistently eating those on the low end of the Glycemic Index will reduce the risk of heart disease, diabetes and help ensure a healthier weight. These foods include whole wheat bread, brown rice, sweet potatoes, wheat pita bread, fruit and cereals with bran or oats.

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Need some children’s quick nutrition and exercise tips?

What’s Wrong With Nonstick Cookware?

Nutrition and exercise for children are very important, especially with all the potential toxins in processed foods and the plethora of distractions keeping kids from exercise.

 

Many times the mainstream media and corporations avoid sharing with the public some dangers that have been found in foods and other household items.

 

Alternative media sources, mainly online, have been warning families for some time now of dangers of such things as toxic water, flammable linens and lead in toys.

 

Let’s focus right now on nonstick cookware.  All nonstick cookware contains perfluorochemicals (PFCs), which have been tested and are shown to cause cancer, hormone disruption and hypothyroidism in animals. 

 

That should be enough to cause major concern.

 

In humans, PFCs have been linked to a decreased ability to fight infection and even cause low birth weight in babies whose mothers were exposed to PFCs during pregnancy. 

 

Cooking pans aren’t the only PFC culprit.  They are also in fast-food packaging, microwave-popcorn bags and some furniture and carpeting.

 

Parenting.com suggests turning down the heat when you cook with nonstick pans because when they get too hot they emit potentially dangerous fumes. 

 

I would suggest using enameled cast iron cookware. Start saving a little bit of money each payday.  There are many choices for cast iron cookware.  Just search on the internet and make an informed decision.

 

It’s not too late to help enhance your family’s nutrition and overall health.  Get started now.

 

Read other articles about nutrition and exercise for children.

Childrens’ Exercise Question

I recently received this childrens’ exercise question. 

“My question is that our oldest is 6 1/2 years old..is running a good thing for her? Obviously I would be starting out and not running far..but I don’t want to over do it with her.  Is jogging something for a child her age or not? If so it would be some great alone time for the both of us.”

My response:

Thanks for writing in!  There is absolutely nothing wrong with having a 6 1/2 year old running with you.  It’s a great idea. 

Something to keep in mind is that you want to keep it fun for her.  If you just run laps or for distance she may get bored after the second or third time.  You have the right idea.  Start out running short distances with her.  Maybe a couple of laps around the track or neighborhood.  Work your way up from there.  Eventually you can work up to running a mile with her.  Make it fun every now and then.  Play running relay games, tag, create an obstacle course in your yard or at the park and even a scavenger hunt game with lots of running.

You participating with her in these activities will get that bonding time together, not to mention getting in shape yourself.

Thanks again for writing in and good luck!

Kids Exercise Games

Push-ups and jumping jacks can become tedious pretty quickly, especially for kids. But when exercise seems more like a game than work, a child’s perspective completely changes. A great number of kids exercise games will not only let them have fun, but will keep your children healthy and active.

Whether indoors or out, the mention of a game to most children will grab their attention and get them excited. There are several keys, though, to making kids exercise games work successfully. First, as the parent you must be prepared and know the game in advance. If the game involves rules, make sure you explain them before starting. And it’s important to clarify boundaries. For example, in an outdoor game of tag, the children must know the limits of where they can and can’t run.

Preparation a day or two in advance can also help children become more interested. Plan a time to play the game and let them know that a fun activity is approaching. This will build excitement and an eagerness to play.

Another key for successfully getting your kids involved in an exercise game is that you must be willing to participate in the activity too. Kids love when grown-ups get involved in the fun side of life. Especially if the grown-ups are parents they love and admire. Participating also proves to them that you understand the value of exercising and being healthy. After all, if you’re not willing to exercise, why will your children want to?

Finally, to make the most of the activity, be willing to make changes to your plans. An unpredicted rain storm can ruin a game, and a child’s day, so be sure to have a back-up plan. Also, be willing to put a spin on the game rules. Sometimes kids have fantastic suggestions to improving a game. Being open to their suggestions will make the activity more fun and will also give it your family’s own personality. Perhaps even the new and improved game could be a family tradition for years.

Being involved in your kids’ lives in this small way can make a large impact on them. It not only improves their well-being and health, but it also creates family bonding moments that will never be forgotten … by either you or your children.

Need a bunch of exercise games that you can use in a practical way?  Visit our site and find out how you can get kids exercise games that your children will beg to play over and over again!

Kids Home Exercise For Summer

Rising temperatures indicate we’re full swing into summer. While opportunities for outside activities can be found in abundance, sometimes the summer heat is daunting and dangerous. Plenty of sunblock and water is a must. Even with protection, time spent in the sun should be limited to just a few hours at a time.

Outdoor activities this time of year can also become pricey. After the kids beg for the third time in one week to visit the nearby waterpark, your pocketbook may be feeling a little stretched. The words free and recreation rarely coincide.

As a parent you understand the importance of having a healthy and active child, but there is also a way to protect them from the brutal sun and manage your budget in the process. Kids home exercises help them release energy and stay healthy. And by creating fun activities for them, staying at home will no longer seem boring.

One idea for a kids home exercise is creating a relay race in the family room. The possibilities for different races they could do are endless. Perhaps have them balance something on their head or have them walk like certain animals.

You could also play hide and seek with them. Kids can sometimes play this game for hours. Or help them put together a skit or circus-type show. This will not only keep them active and away from the television, but it also allows them to be more creative. Another idea is to have a scavenger hunt. Make a list of items the kids should find and send them loose.

There’s no argument that playing in the sun is tons of fun for kids. But, when the sun can be too much or outside activities are too expensive, there are plenty of kids home exercise alternatives. Home activities for kids not only guarantee their health, but their happiness as well.

Read about another kids home exercise here.

Fun Exercises For Kids

Looking for fun exercises for kids? Aren’t we all! Hearing and knowing that kids should exercise and eat healthy is one thing. Finding fun exercises for kids is another.

I know for a fact that some kids enjoy normal exercise activities such as running, jumping rope, sports and the like. But some kids need a little more motivation. They may be more of the creative type or just plain … kids. Yes, kids love having fun. What better way to motivate your child then to present them with some fun exercises?

Here’s an example of a fun kids exercise for a five-year-old.

Scoop Ball

This activity improves

• Hand-eye coordination

• Creativity

• Athleticism

For this exercise, you will need a few empty plastic containers with handles, a soft medium-sized ball, and masking tape. Cut the bottoms off of the containers and tape over the edges so no one gets cut.

Hold the containers by the handles with the open end up, so it resembles a scooper. You and the child should each hold a scoop. Throw the ball to him, instructing him to catch it with his scoop. Once he gets the hang of that, have him throw the ball to you in return so you can catch it with your scoop. After several tries, you may lengthen the distance between you and the child.

This exercise will help develop skills for him to play many different sports. For the artistic child, it also provides an opportunity for creativity. The two of you can decorate the cartons together before playing the game.

Want more ideas on fun exercises for kids? Check out our site!

Choose Exercise Over Drugs

Sometimes I’m shocked at how much doctors and pharmaceutical companies push drugs on people.  I’m also shocked at how much people want to take prescription drugs for a quick fix.  What am I talking about?  I’ll tell you.

 

The American Academy of Pediatrics recommends that some children as young as eight be given cholesterol-fighting drugs to ward off future heart problems.  They base this advice on mounting evidence that heart disease begins early in life.

 

This comes from Dr. Stephen Daniels of the academy’s nutrition committee.  He’s also served as a consultant to Abbott Laboratories and Merck & Co. who produce various prescription drugs.

 

At only one point in this big AP article does it mention that maybe kids should participate in more physical activity and nutritional counseling. 

 

I’m not arguing that there is a growing problem with child obesity and bad health early on, but the emphasis should be centered on kids’ exercise and nutrition.

 

Our childrens’ exercise and nutrition habits will be modeled after mom and dad.  What they see you eating will affect what they want to eat. 

 

If they see you eating potato chips, they will gladly refuse a healthy salad, chicken breast and brown rice.  They look up to you and want to be like you. 

 

So, before you start thinking about prescription drugs for your young children, start by modeling healthy eating and exercise.

 

Need some ideas?  Start by checking out these helpful articles.

 

Related Articles:

 

Kids Exercise For Fun

 

How To Improve Your Child’s Eating Habits

Kids Indoor Exercise

As I sit here today, temperatures across the nation are heating up.  110º in Phoenix, 95º in Boise, 97º in Dallas, 90º in Memphis and the list goes on.

 

Sometimes it is really difficult to get out in the blazing heat with your kids and run around for more than 10 minutes.  I feel your pain!  Despite the heat, many kids love playing outdoors. 

 

You do have options though.  If you are one of the few who can afford gym or club memberships for the whole family, you can take them indoors and participate in a number of healthy activities.

 

Some of us, though, have to budget our money a little tighter these days and spend more on groceries and gas. 

 

You can still be a healthy role model at home!  There are so many kids’ exercises that you can conduct indoors.  You can make the kids’ indoor exercises plain and basic or you can be as creative as you want. 

 

Some kids want to craft their own project using construction paper, markers, and glue and then turn that project into an  indoor exercise.

 

A great example is creating your own hopscotch box with tape and construction paper. 

 

As a parent, you get to help in your child’s physical development from day one.  What a privilege!

 

So don’t let the summer heat coax you into sitting on the couch all day with your kids.  You can do plenty of kids exercises indoors.  Need some kids’ indoor exercise ideas?  Visit our site!

Kids’ Exercise Helps Prevent Smoking?

According Dr. Nora Volkow and the National institute on Drug Abuse, there are clues leading them to think that physical activity makes changes in the brain, making it less likely that your kids will abuse drugs or alcohol.

 

Regular exercise activity, whether dancing, bicycling, swimming, tae kwan do or any number of kids’ indoor exercises, could affect mood, academic performance and even the desire to participate in substance abuse.

 

According to Dr. Volkow, a study found that kids and teens who exercise daily were half as likely to smoke.  She states that the brain literally enjoys physical activity.  I absolutely agree with her statement.  In my own personal life, I also find that after good workouts I don’t desire bad, processed foods. 

 

Now, whether or not this study is complete or fully accurate, it still has a good message.  It’s really simple.  Exercise is good.  No exercise is bad.

 

The challenge we face is that there are more sedentary kids today than ever before.  Our kids look up to us.  A lot of times if they see us doing something they will want to imitate or participate with us.  Let’s do our families a favor and participate in indoor or outdoor exercises this week. 

 

Need some kids’ exercise ideas?