As a parent, you want the best for your kids. That is the reason why when drugs are involved, you should be very careful in discussing everything about drugs, especially the risks associated with them.
No parent, family or child is immune to the effects of a drug. Several kids may end up in trouble even if they are the best and have made efforts to avoid drugs. In fact, even some who were provided with proper guidance from their parents end up abusing drugs for various reasons.
There are also particular groups of kids that may be more likely to use drugs compared to others. Kids who have friends who use drugs tend to try drugs too. So, it is important to know your kid’s friends and parents as well.
Always be involved with your kids’ lives. If the school of your child is running an anti-drug program, you should get involved. This will give you some knowledge, which you can use when talking to your children about the risks of drugs.
Parents are role models for children to the point that they greatly influence their child’s behavior and other aspects of their lives. Find some time to talk to your children about drugs. In this book, you will learn the different ways you can explain everything about drugs and be connected with your children’s lives.
Drugs are chemicals, which can change the way bodies work. If you have ever been sick and took medicine, you already have an idea about the different types of drugs. Medicine is a drug that doctors provide to those who are sick. But, did you know that even medicines can be dangerous if they are not taken carefully. There are some kinds of drugs that are dangerous all the time. These are not given by physicians or doctors. Cigarettes and alcohol are included in these kinds of drugs. Even if people can purchase these legally at stores, they can be dangerous. Illegal drugs are harmful and these may include marijuana, LSD, heroin, ecstasy, and cocaine.
A talk about drugs is said to be one of the best ways for you, as a parent, to educate and guide your children away from drugs. Even if you have a busy schedule, don’t take drugs for granted as you might end up facing a complicated situation that you might regret for the rest of your life. Though your schedule is hectic, you will always have your spare time. Instead of doing other activities at home, why not sit and talk to your children about their daily activities and let them know about the risks of taking drugs?
There are several dangers in not having a drug talk. One of them is that your kids might seek for answers with their friends who are already using drugs. In this scenario, your kids could also end up using drugs, which might ruin their future or worst – their lives. Since they don’t have any clue about drugs and some of their friends said that they should try it once to know the effects, they might abuse the drug and get addicted to the substance.
Most children are curious about almost everything, even drugs. More often than not, there are instances that kids try using drugs to test if they are really bad and if they really can ruin their lives. If they don’t see anything negative about drugs, they continue use until they end up abusing these drugs which will be dangerous in the long run.
There are other dangers of not having a drug talk. If you want your kids to stay on the right path, do not waste your time and immediately start talking with them about drugs because nothing is more important than your child’s safety!
Distractions are all around us. Most of us have our phones, which are our lifelines to the time-sucking (but addictive) websites like Facebook, Twitter, Instagram and Email. Besides these techno-distractions, we also have our spouse, vying for our attention, our children, our extended family members, all who want a piece of our time, plus our friends want to see us once in a while. Add to all that the 40-50 hours per week that you spend at work and it is easy to see why we don’t have time to achieve our goals – or at least why we think we don’t have the time. So, how do you solve these problems?
Start With Your Schedule
You might already have a schedule, but it is likely that you don’t include most of what you do during the day on it. For example, you might know that you have to be up at 6am to make breakfast and get the kids off to school, and be to work by 8am, but what I want you to do is make a schedule for literally everything that you do. You have a lot of people vying for your attention and time, but if you schedule the time for them, you will find that you have plenty of space to achieve your goals.
Let’s go back to Robert and his goals.
Robert somehow needs to find time to run a mile a few times a week, work out at the gym and watch what he eats. Robert is a typical American, as many of the people reading this book are bound to be, and has a wife, children, friends, a full-time job and other obligations. But Robert simply needs to move some things around to make time for his goals. This isn’t always easy, but it is achievable.
For example, since Robert works Monday – Friday, he could run on Wednesday evenings, and then on Saturday and Sunday. That should allow him to be able to shave off that 40 seconds that he needs to achieve his weekly goal by the end of the week. Robert also needs to cut down on his calories, or burn more through exercise. All Robert has to do is cut down on his food intake by about 625 calories a day, which is as simple as eliminating one Big Mac & small fries from his diet, or trading in that morning White Chocolate Mocha Latte for a cup of black coffee instead. As for the gym, Robert needs about 45 minutes, three times a week, to achieve his goal. So, if he can find 45 minutes on Monday, Thursday and Saturday evenings to work out for 45 minutes (even better if he has a home gym) and run a mile on Wednesday evenings and sometime on Saturday and Sunday, Robert will be able to achieve his goal.
You also can achieve your goal by doing the same thing. Figure out how much time you need to devote to your goals and make time for them. Squeeze them in however you can, but make them a priority. Then, I’ll explain how to eliminate the distractions of Facebook, Twitter, kids, friends and other obligations to make sure that you achieve your weekly goals.
Making Your Goal Time a Priority
If you know that if you don’t pay that traffic ticket by the end of this week, the fine will double; you will probably find the time to pay it, won’t you? Even if you have to go down to the courthouse and stand in line for two hours to pay the ticket, you would still find the time to pay it somehow. Your goals should be even a higher priority. While you may not always be able to work on them at the same time every day or week, they must be completed. Say it with me: They must be completed.
I suggest making a weekly checklist of what you need to do to achieve that week’s goals and hanging it somewhere where you’ll have to walk past it often, even if that means directly over the toilet in your bathroom. As you complete each item, check it off and make sure that everything is checked by the end of the week.
We’re going to take all of the time-sucking distractions and find out exactly how you can eliminate them from your goal time. Remember, your goal time is sacred. The check list must be completed, and that means that distractions are not allowed during goal time.
Facebook, Twitter & Social Media: This one is easy. Don’t bring your phone to goal time. You can use it whenever you aren’t working on your goals, but during goals time, your phone is not allowed. Neither is your tablet or matches and kindling (in case you want to tweet smoke signals). Nothing is allowed to interfere with goal time. Period. Obviously, I’m not going to add your computer and internet access to this list, because you may need it for whatever goal you are trying to achieve, but social media is not allowed during goal time (unless it is directly related to your goal). The only thing that you are allowed to do during goal time is complete what is on your checklist.
Kids/Spouse/Friends: Let everyone know that you are going to be doing X on Day Y and Z and that you cannot be bothered during that time. Lock the door if you have to, or complete the item on your checklist out of the house and away from everyone.
Other Obligations: You have church or charity board meetings? You have been asked to be a speaker at the Rotary Club? If it interferes with goal time then cancel it. You need to make sure that you make goal time and completing that weekly checklist one of your top priorities.
Rates of obesity have grown alarmingly in the age group of 6-19 years in the past few decades.
What is the reason behind this increase?
Actually, no single cause or factor can be blamed for obesity. It is a complex problem, and often there are multiple factors working simultaneously. Following are some of the top causes of childhood obesity:
Poor choices when it comes to eating are a major factor behind the rise of obesity, both in adults and children. Foods that are high in sugar, such as candies, chips, cookies and other baked desserts, soft drinks and other items sold at the vending machine, along with foods that are high in fats and sodium, such as fast foods, provide many calories without offering much nutrition. Consumption of these foods has grown over the years.
These often serve as snack options, but what people don’t realize is that these foods are usually calorie-dense and often provide more calories when combined than a main course meal.
Research has shown that kids in America are now getting, as much as, 27% of their daily calories from such snacks. This problem is often worsened by the fact that many kids don’t get a healthy lunch either.
Convenient options for lunch, which can be packed easily and often come from pre-packaged food items, are to be blamed in several cases. Processed foods have replaced home-cooked, healthy meals. They also promote overeating.
Tantalizing commercials that are on air every day, large sizes of portions and lack of dietary fiber, thereby reducing satiety, are to be blamed for tempting kids, and adults too, into consuming these foods more often. Sure enough, research has shown that sugar and fast foods can be as addictive as some drugs.
When your kitchen cabinets are filled with junk food,those are the only choices you provide your kids.
Lack Of Physical Activity
In the modern era, where so many things are easier for us because of the technological advancement, sedentary lifestyle has become a major problem. It is also a major cause of childhood obesity.
Using cars to travel to school and short distances; overprotecting kids from the dangers of outdoor play activities; and television, computers and gaming consoles have made the lifestyle of kids extremely sedentary.
Many kids lack sufficient physical activity at the preschool age itself, which makes it less probable that these kids will adopt a more active lifestyle in the future. Not only do these kids miss the benefits of regular exercise, the lifestyle they adopt comes with numerous health negatives.
Experts recommended that kids get 60 minutes of moderate physical activity every day.
It doesn’t have to be all at once, 2 or 3 sessions of 20-30 minutes each work to0.
Parents should promote activities such as dancing, biking, dodge ball, tag, walking, running, various sports and activities that require physical movement.
Yes, global warming and steadily reducing forest cover are a reality, a scary one too, but that are the not environmental concerns that cause childhood obesity. “Improper environment” refers to the conditions kids encounter at home and at school.
If parents don’t set an example and adopt a healthier a lifestyle themselves, the odds of kids do so decrease.
Kids should not be blamed for their addiction to processed and high sugar foods if all they find on opening the kitchen cabinets and the refrigerator are chocolates, cookies, ice creams and readymade processed and canned foods.
Keeping your refrigerator and cabinets stocked with healthier food options, such as vegetables, fruits and nuts, will ensure that kids eat healthy food. Of course, this doesn’t mean that you should cut the “bad” food items completely.
A treat once week doesn’t hurt much. However, a treat every day hurts a lot.
Similarly, kids will sit and watch television for hours if they see that that is what their parents do every day. It is important to instill healthier habits into your lifestyle, so that your kids can learn by example.
Unfortunately, obese parents can pass their unhealthy habits to their kids, and so those children are more at risk due to genetics and environment. The nature and nurture factors can combust here with disastrous results for the kids.
Schools too need to focus on providing proper information regarding the consequences of being overweight and obese, and help kids avoid or overcome these conditions.
Obesity rates are at 30.4% for preschoolers in low income households. This is due to the fact that unhealthy foods are cheap, including, frozen foods, crackers and cookies that are high in calories and low in nutritional value.
They are easy to get and cheaper than fresh healthy options. There is also the fact that there is less access to safe recreational areas for kids to play and run in low income areas.
Getting kids to eat vegetables and other “unfun” foods can be difficult. Unfortunately, the human taste buds don’t drool over Brussels Sprouts, like they do over fudge brownies.
But, the fact remains that children need a well-balanced diet that is primarily based on those “unfun” foods, not only for good health, but, to stave off obesity that is growing among the young population at alarming rates. Here are some ways to sneak vegetables into foods kids love.
Before You Begin
Don’t assume your kids will hate vegetables. Begin to feed them to toddlers when the solid food stage begins.
Add a variety of colorful choices to their high chair tray, and see what they do. They may just love them, and keep gobbling them up as they grow.
If not, or, if as they get older they begin to reject them, then look for alternatives.
If the prospect of sneaking is a turn off, then try to involve finicky eaters in cooking and choosing foods at the market.
Behavioral science reports that picky eating is typically a control issue and what better way to counteract that than by having kids choose their own veggies at the market. They are more likely to eat what they choose than what is chosen for them.
Also, kids love to help and to do “grown up” things, so why not have them help in meal preparation?
Children as young as 4 can do things, like tear spinach, spread tuna salad on bread and create peanut butter and apple slice platters.
Layout a spread of veggies and do fun spelling games with their names using the veggies, this type of positive association with vegetables can go a long way to make them more appealing.
The older kids can cut, mince, dice, measure and grate.
Make a big production at meal time as to how the kids helped, name dishes after them, especially, the healthy ones, like, Lisa’s Steamed Vegetable Medley or Joe’s Salad Surprise.
On To Sneaking
If nothing else works, there is always the sneaky options described below that are sure fire ways to get that goodness into the foods they love and will eat.
One of the best and most effective ways to get more vegetables into your kids diet is through smoothies.
These cold, tasty concoctions are the best way to hide vegetables and provide them in their purest form to kids.
Use a fruit blend, of blueberries, bananas, orange juice and nonfat vanilla yogurt and then throw in spinach and/or kale.
The end result is a healthy antioxidant wild blue colored drink they will love without any clue that it is loaded with spinach.
Tip: Any green leafy vegetable blends well.
Another great way to get your kids pure raw nutrition is through juicing. Fruits can be blended with vegetables to create a balanced concoction of nutrients without the taste of spinach.
Most all vegetables juice well, including, spinach, kale, cucumber, carrots and tomatoes.
There are many recipes online for blends that work well with various fruit.
This type of practice is sound for everyday use as an alternative to buying sugar filled kid beverages at the store
Get a juicer and juice at home to make wholesome goodness for your kids and hide the vegetables they hate.
Everything Is Better With Cheese
A study conducted at Arizona State University found that kids who were given vegetables with cream cheese and other cheese sauces were more likely to eat them and actually like them, even when they were served to them later without the cheese.
Mac And Cheese With A Twist
Foods Kids Love are mac and cheese and often you can throw in some vegetables and they won’t complain.
Vegetables that go well with mac and cheese:
• Finely chopped Brussels sprouts
Another great trick is to use pureed vegetables to thicken the cheese sauce for mac and cheese.
Overall, pureed vegetables can be used as a thickener for many sauces, and is a recommended healthy cooking method.
Foods Kids Love involves sauces, and sneaking pureed vegetables into them works every time. They are also easy to make and can be kept in the freezer (remember to label) for quick access as needed.
• Puree carrots, zucchini winter squash, peppers, onions, or greens into marinara sauce.
• Plain yogurt blended with white beans goes perfectly with tuna or chicken salad, instead of mayo.
• Sweet potatoes and carrots work great as pureed veggies for sauces.
• Zucchini, corn, carrots and a little sweet onion can be pureed together to make a sweet sauce for pasta, and using fun pasta shapes can entice kids even more.
• Try pumpkin or butternut squash puree in pancake mix.
• Substitute strips of softened zucchini for pasta in lasagna.
• Add a layer of pureed spinach beneath pizza sauce and toppings.
• Steam and finely grate cauliflower into scrambled eggs.
• Finely grated cauliflower works great in chicken and tuna salad too.
All kids love fries, but, fried potatoes hold little nutritional value, and have loads of fat and calories.
• Sweet potato fries: cut thick wedges, brush with olive oil, sprinkle a little bit of salt, and garlic powder and bake in the oven until golden brown on the outside and tender on the inside.
• Carrots can be baked into fries shaped goodness too.
All kids love cookies, muffins, pancakes, banana bread and other baked goods.
The typical recipes call for a lot of sugar, but, did you know that instead of that sugar you can use pureed fruit, which is often sweeter, but, much healthier than the refined stuff.
Pureed Fruit As A Sweetener
Adding Vegetables To Baked Goods
• Shredded zucchini and carrots work great in many baked goods recipes, including, pancakes, muffins and breads, and it’s not just for Carrot Cake anymore.
• Drained and mashed black beans substitute flour in dark baked goods, such as brownies.
• Crated carrots hide well in brownies too.
• Carrot and sweet potato puree works well with many cookie recipes, including chocolate chip cookies.
• Grated zucchini works great in chocolate chip cookies, especially when there are nuts and flakes of coconut to hide the texture.
• You can even sneak a little bran into baked goods for better nutrition.
Foods Kids Love include fun food, and alphabet soup is just that!
You can use alphabet pasta, they even have it in whole grain and organic versions, for any type of soup you want.
That alphabet pasta should make the soup fun enough to overlook the abundance of vegetables floating next to them, works great with:
• Vegetable soup
• Turkey Soup
• Chicken Noodle Soup
Where’s The Beef?
How about hiding veggies in a turkey or beef burger? Works every time.
Simply use a food processor or a Bullet to chop veggies to very very fine pieces and then blend into the meat, make patties and Voila, healthier burgers!
Vegetables That Work Best:
• Brussels Sprouts
• Bell Peppers
• Garlic (has many health benefits)
Mashed Potatoes With A Twist
Steamed cauliflower can be blended into mashed potatoes to add a nice boost of Vitamin C and Potassium.
Try to match colors as much as possible when sneaking veggies, especially with older kids that can get hip to what you are doing.
For example, adding spinach to mashed potatoes is a dead giveaway.
However, depending on the kids, adding colorful veggies to mac and cheese as one example, might be A okay! You just have to test and see.
Don’t get caught, as this can really give kids a very negative association with healthy food.
The focus on health and fitness has increased in the past few decades, and it’s not because humans are healthier than ever and want to be even healthier. It is the fact that 2/3 of Americans are either overweight or obese.
Worse yet is the fact that 31.8% of all kids in the United States are either overweight or obese and 16.9% of those are obese.
That is definitely putting the pressure on all of us, and on parents to consider ways to raise super healthy kids, instead of those who are plagued by risks of healthy issues as a result of obesity or being overweight.
A lot of us are carrying around extra pounds as a result of harmful lifestyle habits. These habits result in various diseases, disorders and early death.
The problem is made worse by the fact that our young are also susceptible to this problem. The rates of obesity are increasing alarmingly in kids, as almost 1/3 of the children in the US are overweight.
Is there enough pressure on parents and tutors to raise super healthy kids?
It should be sufficient, and there are many things, some of them are potentially fun too, that can be done that will help your kids become healthier and form habits that will, hopefully, keep them super healthy throughout their life.
The Building Blocks Of Super Healthy Kids
Healthier Food Habits
This one is relatively easier. Unless they are extraordinary, kids won’t be doing the cooking.
Parents can control what goes in the food, and decide what the food will be. If parents are not cooking at home and order restaurant food every day, they should start cooking at home. That will mean that parents can opt for healthier options.
Food Groups Kids Should Eat From Each Day:
Depending on the age of the child, serving sizes differ, so make sure to find out what is ideal for the kids.
Calorie Limits And Portion Control
Control the portion sizes. Too much of anything is dangerous.
Ever heard about a kid who died from eating too much broccoli? No? The reason for that might be that that never happened.
However, there has to be a balance of all nutrients. Lopsided intake of calories from a single source will have negative consequences. Aim for a balance.
One of the reasons that the obesity rates are so high among kids is the fact that they eat more than they burn because they do not get the recommended 60 days of moderate physical activity.
Parents and teachers should know the recommended intake that is based on age, gender and activity levels of the child and use that information to plan appropriate meals at home and school.
Better Food Choices
Ditch all the refined flour products, and opt for the healthier whole-grain substitutes.
Similarly, reduce the salt and fat content. Prudent use of different herbs and spices will maintain the palatability of the food.
Sugar is the one thing kids love, and a lot of it is not good for them. In fact, the American Heart Association recommends that kids consume a maximum of 12 grams per day, which equals 3 teaspoons.
Homemade fruit ice creams and sorbets can replace the store bought ones. Use unrefined raw sugar or honey, which offer some antioxidants along with sweetness, and it makes an healthier dessert option. Do the same for baked goods.
Baking at home will allow you to control the ingredients and choose healthier substitutions to provide kids with better sweets than those pre-made products that are filled with sugar and preservatives.
Stock your kitchen with healthier snack options:
Fruit juices without sugar
Low and nonfat yogurt fairy products
Flavored whole grain crackers
Tic Tacs ( 2 calories per piece and NO sugar)
Zero sugar nutrition bars
Fruit and caramel dip
Kashi GoLean bars
Whole wheat pretzels
Tackling The Devils
This is an outline of the things that can be done to make meals healthier. Now the tough part, how to make the kids eat the healthier meals.
Kids are fussy eaters. Sugar and fat register as rewards in the brain, and they want more of it. The same thing will not happen with the healthier options. What is the solution? Talk to them. The rational ability of kids is underestimated. Explain to them the benefits and negative foods in a fun way. Get your imaginative juices flowing.
Forcing a healthier lifestyle will mean that it will be discarded whenever they will get the opportunity, but, by making them realize the benefits of being healthy, you will help them develop habits that will stay with them longer because they chose those habits and you will have super healthy kids!
You can also involve kids in the cooking process of a new food, making it a fun-filled activity. They will definitely eat some of it.
Cutting and presenting food in different shapes helps in making it seem more appetizing.
Exercise and Physical Activity
Now that you have a few ideas to control the food intake of your kids, here are some ideas to ensure that they actually need the amount they are eating. Kids need at least 60 minutes of moderate intensity activity every day. You can achieve some of that by being involved with your kids in fun physical games.
Even a walk every day will help kids remain fit. Vary the intensity and increase the fun quotient by involving them in different games,
Doing chores together can be a fun activity. Ditching the car for short trips with a fun walks is also a good idea.
Sports are great too. Try different sports with kids and see which one they enjoy. However, not every kid who enjoys a sport is destined to become a great player. Encourage them to play for a healthy lifestyle, but don’t pin your ambitions on their shoulders. Let them have fun. In addition, some might not like any of the common sports. It’s important to encourage them to try different activities and find out the one that they enjoy.
Teach By Example
It is imperative to teach kids by setting a good example and being a positive role model in fitness.
Encouraging kids to eat healthy and nutritious foods can be a tall order for any parent. Youngsters, normally, prefer to eat sweets, and often ignore vegetables, fruits and other healthy food sources.
As a parent, it can be somewhat upsetting to see them complain about the food they are getting and it does take a great deal of patience and determination to convince them to take a bite of healthy and nutritious food.
Yet, for all these challenges, every effort must be made to ensure that
children have a healthy, nutritious and properly portioned diet.
Eating Habits Develop At An Early Age
As a parent, it is downright essential for you to develop your child’s taste habits for healthy food at an early age.
As recent studies and research have confirmed, the dietary habits of every person are largely developed before he or she reaches the age of 5.
When children are served wholesome and nourishing food, they are more likely to enjoy and reach for these foods as they grow older. This, in turn, prevents chronic diseases and increases their chances of living a healthy and fit life.
If, on the other hand, you feed your child a lot of fast food, junk food and sugary treats, he or she will develop those tastes and they will become their regular habits.
When children become dependent on unhealthy sources, it can be quite overwhelming for them to switch to healthier and more nutritious options. Even worse, it can lead to a number of health problems, one of which is the growing epidemic of obesity among the under 20 population.
The ABCs Of Nutrition For Kids
Let’s Prevent Obesity Together!
Encouraging kids to eat healthy and nutritious foods can be a tall order for any parent. Youngsters, normally, prefer to eat sweets, and often ignore vegetables and fruit.
It does take a great deal of patience and determination to convince them to take a bite of healthy and nutritious food. Yet, for all these challenges, every effort must be made to ensure that children have a healthy, nutritious and properly portioned diet.
When there are many activities available, and every one looks comparable to the other, how do you determine the value and efficiency of these tasks? Sure, you desire an activity that children enjoys. But, we actually can not allow to lose time on enjoyment for enjoyment’s sake, do we? There needs to be a grain of gold someplace in there. Offered here is a listing of attributes that all good after school tasks need to possess.
Quality in goals and objectives is the initially essential point. Exactly what does the program offer? Exactly how does it suggest to achieve the outcomes? How many children make up a set? Ask about concerns. Nevertheless, when you are giving out the money, you truly should comprehend what you are getting in return.
A great after school activity will supply bunches of possibilities for the youthful to raise their degree of understanding of complex ideas. This is true for leisure tasks also. Knowing to pitch a round, or dance to a song, regardless of the task involved, the youngster should be urged to work with as well as understand new concepts. This not just keeps dullness out of challenging the child, yet additionally it should build up his self-esteem. Advancement of academic, personal as well as social abilities is one of the prime intentions of an after school activity. As the skills are created, the kid’s confidence also enhances.
After school tasks and activities are everything about enhancing a child’s feeling of competence. Excellent and also effective after lesson tasks promotes the resilience of young people as well as urges them to grow more powerful, be it emotionally, physically, mentally or literally.
Safety and security is among the first requirements of an after school program. The staff ought to be certified, sufficient and also alert. Never place your youngster in a program where safety refers to mishap rather than a matter of priority. The teachers must be friendly and ought to have a positive relationship with the child. For that reason, the program should have professional and trained staff that loves to communicate with kids. The program must maintain a collective and supportive attitude as well as a structured atmosphere. Involvement and also cooperation rather than competitng and antagonism must be used.
Some programs include that the kids plan tasks as well as make decisions. Grownups usually forget to obtain the opinion of their children. By providing the youngsters a possibility to voice their viewpoint, programs come to be enjoyable tasks that kids are encouraged to participate in.Kids thrive when they are heard, valued as well as allowed to add their say.
Regular analyses are a vital part of after lesson programs. If the kid does not take advantage of a lesson, don’t waste time being over-optimistic, just try something new.
You are now prepared to look for ideal after school tasks for your youngster. However do not allow to forget that having fun is also a vital part of growing up. The kid is worthy of a few hours of pure joy. Remember, all work and also no play, will not give the intended results.