Preparing foods differently

Vegetables can be fresh, boiled, steamed, roasted, air-fried, mashed, pickled, stir-fried, and more. The list goes on! Try different seasonings such as adding garlic, onions, ginger, or sauces. You can mix healthy ingredients into their favorite dishes like pasta and pizza to help children become accustomed to new flavors. Mixing up mealtime with different dishes provides a more well-rounded diet and also allows children to try new foods routinely.

Reward Positive Eating Habits

Children love rewards, and parents can use this to their advantage to encourage healthy eating. Rewarding children for eating healthy foods, such as vegetables and fruits, can be a great way to encourage better eating habits. Rewards can come in the form of praise, stickers, or even a small treat. It is important to ensure that the rewards are not too unhealthy, such as sugary snacks or candy, as this can lead to poor eating habits. Rewards can also be used to encourage variety in their diet. By rewarding children for trying new foods, they will be more open to trying different meals and flavors. This can help to expand their palates and help them to enjoy a balanced diet.

Plating foods differently

The appearance of foods can make a difference. Try putting their meal on a different plate or organizing their food in different orientations like coins or strips. Younger children may find comfort in exploring new foods through play, such as squashing, smelling, or stacking. 

Provide Structure

Children can struggle with structure and consistency. Providing structure and a routine around meal times can help children to develop better eating habits. Establishing regular meal times and providing healthy snacks in between can help children to understand when they are supposed to eat and what is considered a healthy snack.Parents should also limit distractions during meal times. Watching television, playing video games, or using phones can take away from the focus on eating. Creating a pleasant and quiet atmosphere can encourage children to be more mindful of their meals and focus on their food.

Role modeling of healthy eating habits and choices

Children are always watching and learning from their parents, so it is important for parents to model healthy eating habits. Children are more likely to eat healthy foods if they see their parents eating them as well. This can also help to show children that healthy foods can be enjoyable. Parents should also be mindful of their own snacking habits. Eating unhealthy snacks in front of children can send the message that those types of food are acceptable. Instead, parents should opt for healthier snacks, such as fruits and vegetables, when they are in the presence of their children. Avoid punishing or bribing your child to eat healthier which can backfire and develop a skewed value system in foods. Instead, if you show your personal enjoyment in eating healthy foods, your child will be more willing to try them. Instead of banning junk foods outright, educate your child about moderation and the importance of nutrition.

Make Eating Fun

Making eating fun can be a great way to encourage children to eat healthy foods. This can be done by letting children help to prepare meals, allowing them to choose which fruits and vegetables they want to eat, or presenting their food in creative ways. Doing this can make meal times more enjoyable, and children are more likely to eat their food if they played a role in its preparation. Parents can also use this as an opportunity to teach their children about nutrition. Explaining the benefits of different food groups and how they contribute to their health can help to encourage children to eat healthier.

Involve Children in Grocery Shopping

Inviting children to help with grocery shopping can be a great way to promote healthy eating. This can be done by allowing children to pick out their own fruits and vegetables, or by discussing the nutritional value of different foods. Doing this can help children to understand why healthy foods are important and give them an active role in their diet. Parents should also be mindful of the food they are buying for their children. Opting for healthy snacks and meals instead of processed and sugary foods can help to encourage better eating habits. It can also be beneficial to read nutrition labels when grocery shopping to ensure that the food being bought is healthy.

Involve your child in the meal preparation 

Cooking with your child is a fun bonding activity! A child who is involved in selecting and preparing their foods will enjoy eating more. Allowing your child to pick what they would like to eat from a list of healthy options encourages healthy decision-making. Take the time to teach them about each food. Fostering a love for healthy food starts with fostering a healthy relationship with your child.

Offer Variety

Offering children a variety of foods can help to encourage healthy eating. This can be done by providing a variety of fruits and vegetables, as well as different proteins and grains. By introducing children to different flavors and textures, they are more likely to find foods that they enjoy and be more willing to try new things. You should also keep in mind that children may need to try a food multiple times before they learn to like it. It can be helpful to serve a food multiple times, or in different ways, before giving up on it.

Don’t give up

Repetition is key! Most children will resolve their behavior over time as they are exposed to a wider range of foods through increasing social interactions, independence, and autonomy.

Practice patience

We get it! Picky eaters are challenging. Just remember that young children are learning something new every day. Childhood is a precious time and needs to be nurtured. Picky eating is a common stage of development. Forcing new foods onto a child is counterproductive and can actually increase the likelihood of picky eating. It is important for parents to facilitate healthy eating practices in a healthy, happy manner to prevent more serious eating disorders from developing in their children.

Healthy eating habits are important for children to develop, and parents can use these seven feeding practices to promote healthy eating in their children. By rewarding positive eating habits, providing structure, making eating fun, modeling healthy habits, involving children in grocery shopping, offering variety, and avoiding pressure, parents can help their children to develop positive long-term eating habits. Remember, children do not understand the importance of eating healthily which is why it is imperative for parents and caregivers to encourage children to follow nutritious dietary guidelines. When fussy eating is causing nutrition deficit or excessive problems, it is best to bring the child to the pediatrician to diagnose and alleviate the symptoms.

Practice Sign Language
Has your toddler ever cried and you didn’t know what was wrong? Said every parent ever! Before they can speak, toddlers mainly convey their needs and wants through crying. To understand your child more, sign language has been shown to improve your child’s communication abilities from as early as 6 months of age. By reducing the tantrums due to communication barriers, you and your child can reach a happier, healthier relationship earlier on. Sign language increases cognitive functions and social interactions while reducing negative social behaviors. Here are a few words to start teaching your toddler: hungry, drink, milk, more, done, play, and sleep.

Play with Water
Teaching your child the essential skill of swimming early can prevent future anxieties later on with swimming. Swimming lessons have been shown to improve academic performance. Whether it be at the beach, pool, or bathtub, your child can play with the proper tools! Beyond swimming, water play can enhance sensory experiences, hand-eye coordination, and motor skills.

Talk
Speaking to toddlers in an engaged and supportive tone has been proven to enhance their speech acquisition abilities. When compared to educational videos or words from nearby television or radio, directly engaging with your toddler has a more substantial impact. Regular conversation helps with vocabulary development, social skills, and emotional bonding.

Read Books
Reading books is a great way to bond with your toddler and help them learn new things. Choose books about healthy habits, such as eating fruits and vegetables or brushing their teeth. Reading aloud stimulates language development and cognitive skills. Studies show that children who are read to regularly develop a love for reading and have better literacy outcomes.

Finish an Obstacle Course
Would your child win on America’s Ninja Warrior? If not, it’s time to train them! Making a makeshift obstacle course can not only be fun but having your toddler maneuver through the track allows them to improve their gross motor skills. Use pillows, furniture, and other home goods to create a safe course for your child. Obstacle courses enhance physical strength, coordination, and problem-solving skills.

Draw
Your toddler’s drawings may not seem like much to others, but to your toddler, it is a physical manifestation of their ideas and consequential actions. Learning about colors and drawing is also a window into your child’s mind, providing insight into their thoughts and feelings. Creative activities develop their creativity, fine motor skills, and cognitive abilities.

Sing Songs
Singing songs is a fun way to teach toddlers about healthy habits and create positive associations. Try making up your own jingle or find some catchy tunes online. Singing improves language skills, memory, and emotional regulation. Research shows that musical activities can enhance social bonding and emotional well-being in young children.

Dance
Grooving out with your toddler is a fun way to improve their gross motor skills while tiring them out. Turn on your favorite tunes and jam out together! Dancing helps with physical coordination, rhythm, and self-expression. It’s also a great way to release energy and boost mood, as studies indicate that dancing can improve mental health and physical fitness.

Play Outside
The fresh air, sunlight, and exploration are reasons enough for a toddler to spend time outside. Let them roam and enjoy freedom while obtaining essential Vitamin D and physical activity. For more activities, bring a ball or props to play on the soft grass. Outdoor play promotes physical health, reduces stress, and enhances creativity. Research suggests that time spent in nature can improve cognitive function and emotional well-being in children.

Walk Around the Neighborhood
If your toddler can walk, ditch the stroller and allow your toddler to walk around the neighborhood next time. You can ask them to point out familiar words or answer their questions. This provides an invaluable experience to view the outside world and learn at their own pace. Let them stop and smell the roses or point out bugs and critters. Walking promotes physical fitness, observational skills, and environmental awareness. Studies show that regular physical activity, such as walking, is crucial for developing healthy habits and improving overall health.

After all, we’re based here! But we also love our city because it’s got a ton of things going for it—one of which is Samir Becic. It’s been almost 4 years since HFR founder Samir Becic was named “Fitness Czar” for the City of Houston! What better way to celebrate the anniversary than with a series of healthy living recommendations for Houstonians?

Mayor Sylvester Turner proclaimed Samir with the official title on November 1st, 2018 following 16 years of Samir’s dedicated service (starting with Mayor Lee Brown in 2002) to make the city a healthier and fitter place to live. In honor of our founder and his tireless work to make the city a healthier place to live for the past 20 years (as a volunteer and 4 years as “Fitness Czar”), we’ve decided to share some of our favorite healthy Houston recommendations- to see all of our top picks, click here.

Best Houston Dog Parks

Just like us humans, dogs need exercise too. One great way to get our pets moving is by going to dog parks where they can smell, run, and play with other dogs. Here in Houston, there are many great places to take your pet to give them the joy they deserve. This allows you to not only spend quality time with them but help you get moving as well. Which is what HFR is all about!

This is why we enjoy dog parks; not only does it promote better health for both pets and humans. It also encourages more social interaction with one another. A win-win situation!

Houston, the 4th largest city in the US, has many attractions and places to enjoy. HFR has curated a list of the top 10 dog parks in the Houston area for you to enjoy with your favorite pet. We picked the dog parks with the highest ratings and good places for pets to run around and play. 

Danny Jackson Family Bark Park

One of the most highly rated dog parks in Houston has a green space section to unleash your pets. It is divided into two sections; one for large dogs and the other for small dogs. In addition, it has a pool of water so your pet can cool down on hot summer days. In addition, it has many shaded seating areas so you can sit and relax while your dog has fun. 

• 4828 1/2 Loop Central Dr, Houston, TX 77081
• Opens 5am-10pm Mon-Sun
• It is around 15 minutes from downtown

Johnny Steele Dog Park

Features include a pond, shade structures, dog washing areas, benches, and drinking fountains complete with spigots for dogs. 

• 2929 Allen Pkwy, Houston, TX 77019
• Opens 7am-8pm Mnn-Sun
• About 10 from downtown

Millie Bush Dog Park

This is a big 10+ acre dog park for your pet to run around. In addition, it has two ponds and even a washing area to get the mud of our furry friend. Some even rated the cleanliness of the public restroom as being well-maintained. 

• 16101 Westheimer Pkwy, Houston, TX 77082
• Opens 7am-7:30pm Mon-Sun 
• About 30 minutes from downtown

Congress Bill Archer Park

This dog park is about 17 acres and has 2 sections for small and big dogs. The big dog section is approximately 14 acres, while the small dog section is 3. There are shade trees and showers to clean your pet. This park has 238 parking spaces.

• 3201 Hwy 6 North, Houston, TX 77084
• Opens 7am-8:30pm Mon-Sun
• Around 25 minutes from downtown

Alexander Deussen Dog Park

It is a fully fenced dog area with sections for big and small dogs. It includes benches, water fountains, and agility courses for dogs to run around and enjoy. 

• 12303 Sonnier St, Houston, TX 77044
• Opens 8:30am-8:30pm Mon, 11:30am-8:30pm Wed, and 7am-8:30pm Tue, Thur, Fri, Sat, and Sun
• About 30 minutes from downtown

Tom Bass Regional Park & Dog Park

The dog park includes a walking trail, separate areas for large and small dogs, waste stations, and a water fountain. People enjoy spending time there with their pets and enjoying the scenery. 

• 3452 Fellows Rd Houston, TX
• Opens from 7am-9pm Mon-Sun
• About 20 minutes from downtown

Discovery Green Dog Run

After 13 years of being open, this park is a perfect spot for those who live downtown. Although not a big park, it has all the amenities, including on and off-leash sections, big and small sections, and restrooms. 

• 1500 McKinney St Houston, TX 77010
• Opens 6am-11pm Mon-Sun
• Already in downtown

Nassau Bay Dog Park

A smaller park compared to others, this is a medium-sized park known to have a quiet atmosphere so you can enjoy a peaceful time with your pet and still have fun. To ensure the safety of others, bring your pet’s rabies vaccination certificate.

• 18900 Upper Bay Rd, Houston, TX 77058
• Opens 7am-11pm
• About 35 minutes from downtown

TC Jester Dog Park

Since 2009 this dog park has been a great spot to take your pet and enjoy some time in nature. With a large and small dog section, it can be a great spot to enjoy a beautiful day. There are dog wash areas, drinking fountains, and shaded seats so you can rest. 

• 4201 T C Jester Blvd, Houston, TX 77018
• Opens 6am-8pm Mon-Sun
• About 15 minutes from downtown

Maxey Park and Run Dog Park

This dog park is excellent for bringing your kids and pets to have fun. They have a large area, even for the small dog section. There are shaded benches for you to enjoy. In addition, you will find drinking fountains for dogs and humans. 

• 601 Maxey Road, Houston, Texas 77013
• Open 6:30am-8:30pm Mon-Sat and 7am-9pm Sun
• About 16 minutes from downtown

At Health Fitness Revolution, our mission is to empower people to make healthier lifestyle choices and raise awareness about the issues that impact well-being. Highlighting these films is part of that mission, as they bring to light the severe consequences of substance abuse while educating and inspiring viewers to prioritize their physical, mental, and emotional health. By addressing the harsh realities of addiction, we aim to encourage healthy alternatives and foster a stronger, more informed society.

If you or a loved one is struggling with addiction, know that help is available. Resources like the Substance Abuse and Mental Health Services Administration (SAMHSA) helpline (1-800-662-HELP) offer free, confidential support 24/7.

Requiem for a Dream (2000)

Darren Aranofsky’s masterpiece based on the novel by the same name by Hubert Selby Jr. is by all means not an easy watch. The horrifying and dark imagery of addiction and insanity that is portrayed makes this a one-time-only watch for most viewers. The plot follows four different but connected plotlines all evolving around some sort of drug abuse. Sara is caught up in amphetamines and slowly driven into madness in order to get thinner to fit in a red dress, her son Harry the heroin addict who is desperate for money, Harry’s friend Tyrone who is caught up in drug deals and mafia shootouts, and Marion, Harry’s girlfriend with a cocaine addiction that leads her to prostitution for money.

The dark, scary, and devastating visuals and scenarios ensure to cover all aspects of drug abuse and actually give the audience a taste of the everyday lives of addicts while criticizing on the prevalence of drug use and it’s accessibility in America, specially regarding prescribed weight-loss drugs. Ellen’s Burstyn’s breathtaking performance as Sarah who is desperate to lose weight and is being driven insane is both horrifying and sympathetic as it’s the real and actual portrayal of many lives in America.

IMDB Score: 8.3/10

Trainspotting (1996)

Considered one of the greatest movies of the 90’s, Trainspotting follows a  group of four friends in Edinburgh as they navigate the highs and lows of addiction, poverty and friendship. The comical and humorous tone and at the same time brutally honest and dark themes make up for a great contrast in the movie exploration as it dives deep into the consequences of their tragic lives in the depressing setting of low-income Scotland.

Familiar to the Basketball Diaries, the movie follows the pattern of following a group of people entangled in each other’s lives and addictions, rather than focus on the personal experience. It also highlights the impact of drugs on the brain, as it follows stories of overdose, withdrawal, and despair and showcases the depths that the addicts will follow for a quick release, aka “shooting up”, remarking the infamous “toilet” scene.

IMDB Score: 8.1/10

Beautiful Boy (2018)

This rollercoaster of a movie explores the relationship between a father and son amidst the son’s heroin addiction and the father’s constant attempts of helping him get sober. The movie is the true story of father and son David and Nic Sheff based on their memoirs Beautiful Boy: A Father’s Journey Through His Son’s Meth Addiction and his son’s Tweak: Growing Up on Methamphetamines. 

The main plot line follows the father and son through their journey as they try to get Nic sober. But it quickly shifts as the plot gets darker when Nic refuses to sober up. This is a different movie in the genre in the sense that in addition to exploring the dark visuals and hyper realistic scenes of “shooting up”, this story also focuses on the reality of rehabilitation and falling off the wagon. Instead of victim blaming, the story focuses on the addict as someone sick who is in desperate need of help but can’t see it and will only truly accept help when they are ready. The movie explores this horrific truth that families of addicts go through on a daily basis and both Steve Carell and Timothée Chalamet portray the struggles of the addict and the pain their closest people go through because of them in a painful but realistic manner.

IMDB Score: 7.4/10

The Basketball Diaries (1995)

This biographical sport thriller adopted from the book of the same name by Jim Carroll, follows the story of Jim played by a young Leonardo DiCaprio living his life as a high school basketball star with an artistic passion in a lower income area of Manhattan. The pressure of high school basketball and the death of his best friend from leukemia along with a mischievous circle of friends leads Jim to start using heroin, and soon after, he finds himself homeless, estranged, and trying to survive in the streets of New York.

The movie specifically focuses on the prevalence of drug use among young adults and the gateways that lead to them entering this path but also, it showcases the social and cultural aspects that sometimes are impactful in the prevalence of drug use. For example, it showcased how easier access to drugs is and how it’s normal using them among young adults in low-income neighborhoods or lower SES, or how having a negative group of friends can lure someone into using hard drugs and impact their lives forever. 

IMDB Score: 7.3/10

The Dirt (2019)

A hard-watch for music fans, the movie is based on the autobiography The Dirt: Confessions of the World’s Most Notorious Rock Band, a collaborative work between the members of Rock group Mötley Crüe. The film follows the story of each member of the band from their early start in the early 80’s, quickly becoming one the most successful rock bands across the world, which gets them into a lot of trouble. In pop culture, rock bands using and abusing alcohol and drugs have been depicted as normal, but Motley Crue took it to another level. The movie showcases the absolute trainwreck this group’s members were in the sense of alcohol consumption, hard drug-use, and public disturbances.

Interestingly enough, most of the band members are depicted as good people in general who are passionate about their music but also are blind to not see the effects of everything that they’re going through and putting everyone through. This movie also looks at the drug culture in Hollywood celebrities and the music industry in the 80’s with cameos of characters such as Ozzy Osbourne, legendary rock star. This portrayal dives into the real events that shaped America’ understanding of Rock n’ Roll and Rock musicians and how negatively it impacted the drug culture in the country.

IMDB Score: 7/10

Gardening as a Form of Exercise

Gardening encompasses a variety of physical activities that make it an excellent form of exercise. Whether you’re digging, planting, weeding, or harvesting, these tasks demand movement that engages multiple muscle groups and elevates your heart rate. Here’s how gardening functions as an effective workout:

• Caloric Burn: Depending on the intensity, gardening can burn between 200 to 400 calories per hour. Activities such as shoveling, hoeing, and raking elevate your heart rate, providing a cardiovascular workout that is both enjoyable and productive. This means that, while you’re nurturing plants, you’re also actively supporting your fitness goals.

• Muscle Engagement: Gardening involves a wide range of movements that require the use of various muscle groups. From lifting bags of soil to squatting while planting seeds, these actions enhance strength and coordination, essential components of overall fitness. The dynamic nature of gardening means you’ll be using your arms, legs, and core muscles, providing a comprehensive workout.

• Balance and Coordination: Navigating uneven terrain and reaching for plants cultivates balance and coordination. This dynamic movement engages stabilizing muscles, improving proprioception—the body’s awareness of its position in space. Improved balance not only benefits your gardening efforts but also enhances your performance in other physical activities and reduces the risk of falls.

Boosting Physical Endurance

One of the standout benefits of gardening is its potential to enhance physical endurance. As you regularly engage in gardening activities, your body adapts to the demands, leading to improved stamina. Here’s how gardening promotes endurance:

• Cardiovascular Fitness: The sustained physical effort required for gardening tasks increases your heart rate, which, over time, can improve cardiovascular endurance. A stronger heart pumps blood more efficiently, allowing you to engage in other physical activities with greater ease. Over time, you may find yourself able to perform gardening tasks—and other physical activities—without getting winded.
• Repetitive Motion and Muscular Endurance: The repetitive nature of gardening tasks—like digging, weeding, or pruning—helps build muscular endurance. As you perform these activities regularly, your muscles become more resilient, allowing you to work longer without fatigue. This is especially beneficial for older adults, as it can help maintain muscle function and overall physical capability.
• Increased Activity Levels: Gardening encourages a more active lifestyle. The more you engage in gardening, the more likely you are to seek additional forms of exercise, creating a positive feedback loop that enhances overall physical fitness. You might find that gardening leads you to explore other outdoor activities like hiking or cycling, further enriching your health journey.

The Kinesiology Connection

Kinesiology, the study of human movement, plays a crucial role in understanding the physical benefits of gardening. This field explores how movement affects the body and how it can be optimized for health. Here’s how gardening aligns with kinesiology principles:

• Biomechanics of Movement: Gardening requires various physical movements that can enhance biomechanical efficiency. Proper techniques in lifting, bending, and reaching not only improve performance but also reduce the risk of injury. For instance, using your legs to lift heavy items instead of straining your back can prevent chronic pain and injury.
• Muscle Dynamics: Kinesiology emphasizes the importance of muscle groups and how they work together during movement. Gardening engages multiple muscle systems, including the core, legs, and arms, promoting overall strength and functional fitness. Understanding how these muscle dynamics work allows you to make the most of your gardening efforts while ensuring your body stays healthy and injury-free.
• Functional Training: The movements involved in gardening mimic those we perform in everyday life, making it an excellent form of functional training. This type of training enhances strength, balance, and coordination, making daily tasks easier and more efficient. For example, the squatting and reaching required for gardening can translate to better performance in activities like lifting groceries or playing sports.

Additional Health Benefits

Beyond boosting endurance and fitness, gardening offers a plethora of other physical health benefits:

• Flexibility and Mobility: The varied movements in gardening—reaching, squatting, and stretching—enhance flexibility and joint mobility, which are essential for maintaining an active lifestyle and preventing injuries. Improved flexibility can also contribute to better posture, reducing the risk of discomfort and strain.
• Stress Relief and Mental Health: The act of gardening has been shown to reduce cortisol levels, leading to lower stress and improved mood. This psychological benefit can enhance your motivation to stay active and engaged in physical activities. The calming effects of tending to plants can also provide a mental reset, making it easier to face daily challenges.
• Vitamin D Production: Spending time outdoors while gardening allows for natural sunlight exposure, crucial for vitamin D synthesis. This nutrient is vital for bone health, immune function, and overall well-being. Adequate vitamin D levels have been linked to improved mood and decreased risk of chronic diseases.
• Social Interaction: Gardening can also foster social connections. Whether it’s through community gardens or gardening clubs, engaging with others who share your passion can provide motivation and support. Social interactions can also enhance mental well-being, creating a sense of community and belonging.

Getting Started with Gardening

If you’re looking to reap the physical benefits of gardening, here are some tips to help you get started:

• Start Small: If you’re new to gardening, begin with a small plot or a few potted plants. This allows you to gradually build your skills and stamina without becoming overwhelmed.
• Choose the Right Tools: Invest in ergonomic gardening tools to reduce strain on your body. Tools with comfortable grips can make tasks easier and more enjoyable.
• Incorporate Variety: Mix different gardening tasks into your routine—planting, weeding, and pruning. This variety keeps your workouts engaging and ensures you’re using different muscle groups.
• Set Goals: Set achievable gardening goals to keep you motivated. Whether it’s growing a certain number of vegetables or creating a flower bed, having specific objectives can enhance your experience.

Gardening is more than just a recreational activity; it’s a comprehensive workout that can significantly boost your physical endurance and overall health. By integrating the principles of kinesiology, gardeners can optimize their movements and maximize the benefits of this enriching pastime.

So, whether you have a large backyard or a small container garden, consider harnessing the power of gardening to enhance your fitness levels. Grab your tools, immerse yourself in nature, and cultivate not just plants, but a healthier, more active lifestyle! Gardening is a pathway to physical health that nourishes both body and mind, making it an ideal choice for anyone seeking to improve their well-being. Start your gardening journey today and experience the transformative benefits it can bring to your life!

Maca Powder

Maca is made up of set of compounds called macamides that improve circulation allowing more nutrients and oxygen to be delivered to your muscles. Macamides can even balance hormone levels in women.

Turmeric

Turmeric contains bioactive compounds called curcumin that contain antioxidant properties that reduce the risk of chronic disease. It is also fantastic to spice up any dish.

Hemp Seeds

Hemp Seeds offer a generous serving of amino acids, and protein. They also provide an excellent source of Omega-3 fatty acids and antioxidants and can be used for vegetarian, vegan, raw, paleo, keto, and gluten-free diets.

Chlorella

Chlorella can contain up to 70% dry weight protein. It also one of few plant sources of vitamin B-12 and contains a generous serving of iron to prevent iron deficiency anemia.

Cacoa Nibs

Cacao is a powerful antioxidant and superfood with an amazing taste. This nutrient can be added to a variety of meals, snacks, and desserts to satisfy any sugar craving.

Goji Berries

These superfood berries are packed with Goji various antioxidants including, carotenoids, lycopene, lutein, polysaccharides, and phenolics.

Flax Seeds

Flax Seed consumption can increase your fiber intake by adding it to your cereal, pancakes, muffins, and yogurt. It is filled with essential fatty acids allowing you to stay full for longer.

Ginger

This nutrient contains antioxidants that can help reduce cell damage over time and inflammation. Ginger can also be used to reduce symptoms of nausea and help ease an upset stomach.

Spirulina

Spirulina is one of the most potent superfoods made from freshwater algae. One tablespoon has four grams of protein, iron for energy, potent antioxidant beta-carotene, and anti-inflammatory phycocyanin protein.

Chia Seeds

These seeds are naturally gluten-free and a great source of fiber and protein. Not to mention, they can last in your pantry for up to 5 years. Chia seeds provide antioxidants and up to 30% of your magnesium intake.

Dandelion Root

Dandelion root is a superfood that has long been used in Chinese Medicine to treat stomach and liver conditions. Today its properties contain to aid in the treatment of acne, eczema, high cholesterol, heartburn, gastrointestinal disorders, and diabetes by regulating blood sugar and water retention in men and women.

In this article, we delve into the ten harmful effects of microplastics on human health, examining how these particles enter our daily lives and offering practical tips to minimize exposure. We will explore how microplastics can disrupt our endocrine system, cause inflammation, and even contribute to chronic diseases. Additionally, we will discuss the pathways through which microplastics infiltrate our food chain and everyday products, from bottled water to household dust.

By understanding the dangers posed by microplastics and taking steps to reduce our exposure, we can better protect our health and the environment. Join us as we uncover the hidden threats of microplastics and learn how to safeguard ourselves against this invisible menace.

Reproductive Health Issues

Research published by the Multidisciplinary Digital Publishing Institute indicates that microplastics can disrupt reproductive health. Studies have shown that exposure to these particles may lead to decreased fertility rates and adverse effects on fetal development. Microplastics can carry toxic substances like endocrine disruptors, which interfere with hormone regulation, potentially affecting reproductive functions in both men and women. These endocrine disruptors, such as bisphenol A (BPA) and phthalates, are known to mimic or block natural hormones, leading to hormonal imbalances. Furthermore, microplastics can trigger oxidative stress and inflammation in reproductive tissues, exacerbating reproductive health issues.

Hormonal Imbalance

Microplastics can mimic natural hormones, leading to imbalances that affect various bodily functions. These hormonal disruptions may result in conditions like polycystic ovary syndrome (PCOS), thyroid disorders, and other metabolic issues. The presence of these synthetic compounds in the body can alter hormone signaling, contributing to a myriad of health problems. Additionally, microplastics often carry other harmful chemicals, such as phthalates and bisphenol A (BPA), which are known endocrine disruptors. Long-term exposure to these substances has been linked to reproductive challenges, developmental delays, and an increased risk of hormone-related cancers, such as breast and prostate cancer. These widespread impacts highlight the urgency of addressing microplastic contamination in our environment and daily lives.

Respiratory Issues

Inhalation of microplastics is a growing concern, particularly for individuals living in urban environments with high air pollution. Studies suggest that inhaled microplastics can cause inflammation and respiratory issues, exacerbating conditions like asthma and chronic obstructive pulmonary disease (COPD). The lungs may struggle to clear these particles, leading to long-term respiratory damage. Over time, this accumulation of microplastics can impair lung function, increasing susceptibility to infections and other respiratory complications. Additionally, emerging research indicates that these particles may penetrate deeper into the respiratory tract, potentially entering the bloodstream and contributing to systemic inflammation and cardiovascular issues. This underscores the need for more comprehensive studies and measures to reduce airborne microplastics exposure in densely populated areas.

Gastrointestinal Disturbances

Microplastics are often found in seafood, salt, and even drinking water. Ingesting these particles can lead to gastrointestinal issues, including inflammation, ulcers, and changes in gut microbiota. A disrupted gut microbiome is linked to various health problems, such as obesity, diabetes, and inflammatory bowel diseases. Furthermore, microplastics can act as carriers for harmful pathogens and toxins, introducing additional risks to the digestive system. Once ingested, these particles may also cross the intestinal barrier, potentially entering the bloodstream and causing systemic inflammation. Over time, this can contribute to chronic conditions such as cardiovascular disease and neuroinflammatory disorders. The pervasive presence of microplastics in our food and water supply highlights the urgent need for stricter regulations and innovative solutions to reduce exposure.

Increased Risk of Cancer

While research is still in its early stages, there are concerns that microplastics may carry carcinogenic substances, increasing the risk of cancer. Chronic exposure to these harmful particles may contribute to the development of tumors and other malignancies, particularly in organs that come into contact with them. Microplastics can absorb and transport toxic chemicals, such as heavy metals and persistent organic pollutants (POPs), which are known to have carcinogenic properties. When these particles enter the body, they may create oxidative stress and inflammation, both of which are key factors in cancer development. Additionally, their ability to bioaccumulate in tissues raises concerns about long-term exposure, potentially heightening the risk for cancers of the digestive, respiratory, and reproductive systems. These emerging risks emphasize the need for further investigation and preventative strategies to minimize microplastic exposure.

Immune System Suppression

Microplastics can impact the immune system, making the body more susceptible to infections and diseases. Inflammation caused by these particles can weaken immune responses, leading to an increased risk of autoimmune diseases and other health complications. Research suggests that microplastics may disrupt the function of immune cells by triggering persistent inflammatory responses, which over time can lead to immune fatigue or dysfunction. Additionally, these particles can serve as carriers for harmful bacteria and viruses, further compromising the body’s ability to fend off infections. Chronic exposure to microplastics may also interfere with the body’s natural ability to heal and regenerate, increasing vulnerability to both acute and chronic illnesses. These findings highlight the profound effects microplastics can have on immune health and the need for ongoing research to fully understand their impact.

Neurological Effects

Emerging research indicates that microplastics may have neurotoxic effects. Studies have linked plastic exposure to cognitive decline, memory issues, and other neurological disorders. The potential for microplastics to cross the blood-brain barrier raises concerns about their long-term impact on mental health. Once in the brain, these particles may induce oxidative stress and inflammation, which are associated with conditions such as Alzheimer’s disease, Parkinson’s disease, and other neurodegenerative disorders. Additionally, microplastics can act as vectors for harmful substances like heavy metals and organic pollutants, which are known to exacerbate neurological damage. The interplay between microplastics and the nervous system underscores the need for further research into their effects on brain function, as well as preventative strategies to limit exposure and mitigate risks to mental health.

Endocrine Disruption

Microplastics can act as endocrine disruptors, interfering with hormone signaling and potentially leading to a variety of health issues, including developmental disorders, metabolic syndrome, and increased susceptibility to chronic diseases. These disruptions can have far-reaching effects on overall health and well-being. By mimicking natural hormones, microplastics can disrupt the delicate balance of the endocrine system, leading to abnormal hormone levels that affect growth, reproduction, and metabolism. Studies have shown that exposure to microplastics during critical developmental periods can impair fetal and child development, resulting in long-term consequences such as reduced fertility, abnormal organ development, and cognitive impairments. Furthermore, these hormonal imbalances can contribute to conditions like obesity, diabetes, and cardiovascular diseases, as well as increase the risk of hormone-related cancers. The pervasive presence of microplastics in the environment calls for urgent research and policy actions to protect public health and prevent further harm.

Skin Irritation and Allergies

Direct contact with products containing microplastics, such as cosmetics and personal care items, can lead to skin irritation and allergic reactions. The tiny particles can penetrate the skin, exacerbating conditions like eczema and dermatitis. When these particles enter the skin, they can cause inflammation, leading to redness, swelling, and discomfort. Additionally, microplastics may disrupt the skin’s natural barrier function, making it more susceptible to environmental pollutants and pathogens. The persistent presence of these particles on the skin’s surface can lead to chronic irritation, allergic reactions, and even accelerate the aging process by promoting oxidative stress. Over time, continued exposure to microplastics through topical products may increase the risk of more severe dermatological conditions and long-term skin health issues. The widespread use of microplastics in cosmetics and personal care products emphasizes the need for safer alternatives and better regulation in this industry.

Impact on Overall Well-being

The presence of microplastics in everyday life can contribute to a general feeling of unease and anxiety about health and the environment. The pervasive nature of these pollutants can lead to mental health challenges, affecting overall well-being. As individuals become increasingly aware of the widespread contamination of food, water, air, and consumer products, the constant concern over long-term exposure can result in chronic stress and a sense of powerlessness. This anxiety may manifest in worries about the potential for developing health issues, as well as concerns about the future of the planet. Studies have shown that environmental stressors, such as pollution, can exacerbate symptoms of anxiety, depression, and sleep disturbances. The ongoing presence of microplastics in daily life, coupled with limited knowledge about their long-term impact, can undermine mental health, emphasizing the importance of addressing environmental pollution to promote both physical and psychological well-being.

How Microplastics Enter Our Environment

Microplastics are introduced into our environment through various channels:

• Plastic Waste: Improper disposal of plastic products results in them breaking down into smaller particles, entering soil and waterways.
• Synthetic Fabrics: Washing synthetic clothing releases microfibers into wastewater, which eventually ends up in oceans and rivers.
• Personal Care Products: Many cosmetics and personal care items contain microbeads and other plastic additives that are washed down the drain.
• Food Packaging: Microplastics can leach from food packaging materials into the food itself, contaminating what we eat.

Ways to Avoid Microplastics

Minimizing exposure to microplastics is crucial for maintaining health. Here are some practical tips to help you reduce your risk:

1. Choose Natural Fabrics: Opt for clothing made from natural fibers like cotton, wool, or hemp. This reduces the number of microfibers released during washing.
2. Use a Microfiber Filter: Install a filter in your washing machine to capture microfibers before they enter wastewater systems.
3. Limit Plastic Use: Avoid single-use plastics and opt for reusable alternatives. Bring your own bags, bottles, and containers.
4. Be Mindful of Food Packaging: Choose fresh, unpackaged foods when possible. If you must use packaged items, select brands that prioritize sustainable packaging.
5. Avoid Personal Care Products with Microbeads: Check labels and avoid products containing microbeads or plastic ingredients. Choose eco-friendly alternatives instead.
6. Drink Filtered Water: Use a high-quality water filter to remove potential contaminants, including microplastics, from your drinking water.
7. Support Legislation: Advocate for policies and regulations aimed at reducing plastic pollution and promoting sustainable practices.
8. Educate Yourself and Others: Stay informed about the sources and effects of microplastics, and share this knowledge within your community.

Conclusion

Microplastics are a pervasive environmental threat with serious implications for human health. Understanding the harmful effects they pose, along with proactive measures to minimize exposure, can empower individuals to protect their health and well-being. By making conscious choices in our daily lives, we can work towards a healthier, cleaner future free from the dangers of microplastics.

Avoid sharing utensils and drinks

One important way to prevent the spread of mononucleosis, commonly known as mono, is to avoid sharing utensils and drinks with others. Mono is primarily transmitted through saliva, so sharing items that come into contact with saliva can increase the risk of infection. By refraining from sharing eating utensils, cups, or bottles, you can significantly reduce the chances of transferring the virus from an infected person to others. It is especially important to practice this preventive measure in close-contact situations or when someone is known to have mono. By taking this simple step, you can contribute to the prevention of mono and help protect yourself and others from this viral infection.

Practice good hand hygiene

Practicing good hand hygiene is an essential measure in preventing the spread of mono. Regularly washing your hands with soap and water, particularly before eating or touching your face, helps remove any potential viruses from your hands. If soap and water are not readily available, using hand sanitizer with at least 60% alcohol content can be an effective alternative. By diligently practicing good hand hygiene, you can reduce the risk of coming into contact with the virus and prevent its transmission to others. Remember, clean hands are a simple yet powerful way to protect yourself and maintain good overall hygiene.

Cover your mouth and nose

Covering your mouth and nose when coughing or sneezing is crucial in preventing the spread of mono. By using a tissue or your elbow to cover your mouth and nose, you can help contain the droplets that may carry the virus and minimize its transmission to others. This simple yet effective measure significantly reduces the risk of spreading mono through respiratory droplets. Remember to dispose of used tissues properly and wash your hands afterward to maintain good hygiene. By adopting this practice, you contribute to creating a healthier environment and protecting yourself and those around you from contracting mono.

Avoid close contact with infected individuals

To prevent the transmission of mono, it is crucial to avoid close contact with infected individuals. Since mono is primarily spread through saliva, refraining from activities that involve direct saliva exchange, such as kissing or sharing personal items like utensils, cups, or lip balm, can greatly reduce the risk of contracting the virus. It’s important to be aware that individuals with mono remain contagious for a certain period, even after symptoms start to improve. By maintaining a safe distance and minimizing close contact, you can protect yourself and reduce the likelihood of mono spreading among friends, family, or within your community.

Maintain a strong immune system

Maintaining a strong immune system is essential in preventing mono and other viral infections. Adequate sleep, typically 7-8 hours per night, supports immune function and helps the body fight off infections. A balanced diet, abundant in fruits, vegetables, whole grains, lean proteins, and healthy fats, provides essential nutrients that support immune health. Regular exercise boosts the immune system by increasing circulation and promoting the production of immune cells. Additionally, managing stress effectively through relaxation techniques, exercise, or engaging in activities that bring joy and relaxation can also strengthen the immune system. By prioritizing these lifestyle factors, you can enhance your body’s natural defense mechanisms and reduce the risk of contracting mono.

Boost your vitamin C intake

Boosting your vitamin C intake is a key strategy in preventing mono and bolstering your immune system. Vitamin C is a powerful antioxidant that helps protect cells from damage and supports immune function. Citrus fruits like oranges, lemons, and grapefruits are excellent sources of vitamin C. Berries, such as strawberries, blueberries, and raspberries, are also packed with this immune-boosting vitamin. Additionally, include foods like bell peppers, which contain high levels of vitamin C, and leafy greens like spinach and kale in your diet. These nutritious foods not only provide a rich source of vitamin C but also offer a variety of other vitamins, minerals, and antioxidants that contribute to overall health. By incorporating these vitamin C-rich foods into your daily meals, you can strengthen your immune system and reduce the risk of mono.

Practice safe sex

Practicing safe sex is an essential measure to prevent the transmission of mono, which can be spread through sexual contact. Using condoms consistently and correctly can provide a barrier against the virus and reduce the risk of infection. It is crucial to have open and honest communication with your partner about sexual health and any potential risks. Discussing your sexual history, getting tested for sexually transmitted infections (STIs), and sharing the results can help ensure a safe and healthy sexual relationship. By prioritizing safe sex practices, you can minimize the risk of contracting mono and other sexually transmitted infections while promoting overall sexual well-being. Remember, prevention is always better than cure when it comes to maintaining your health.

Avoid sharing personal items

To prevent the transmission of mono, it is crucial to avoid sharing personal items that can harbor the virus. Items such as toothbrushes, razors, or towels can potentially carry infectious particles and contribute to the spread of the virus from one person to another. It’s important to remember that mono can be present in saliva and other bodily fluids, which can contaminate these personal items. By refraining from sharing these items with others, you can significantly reduce the risk of transmitting the virus and protect both yourself and those around you. It is always best to use and maintain your own personal hygiene items to ensure a hygienic and healthy environment for everyone.

Stay hydrated

Staying hydrated is an essential aspect of maintaining good health and preventing various illnesses, including mono. Adequate hydration helps support the body’s immune system, which plays a crucial role in defending against viral infections. By drinking plenty of fluids, such as water, herbal tea, or clear soups, you can keep your body properly hydrated. Hydration promotes the production of saliva, which contains enzymes that help combat harmful bacteria and viruses in the mouth. Additionally, staying hydrated ensures the optimal functioning of bodily systems, including the lymphatic system, which is responsible for filtering out toxins and waste products. By prioritizing hydration, you can support your body’s natural defense mechanisms and reduce the risk of contracting mono or other infections. Remember to listen to your body’s thirst signals and drink fluids regularly throughout the day.

Stay informed and educated

Staying informed and educated about mono is a key step in preventing its transmission. Stay updated on the latest information provided by reputable health organizations and professionals. This includes understanding the symptoms, modes of transmission, and prevention strategies associated with mono. By being aware of the risks and how the virus spreads, you can take proactive measures to protect yourself and others. Stay informed about any outbreaks or increased cases in your community or surrounding areas. Additionally, educate yourself about the importance of vaccination, especially if you are at higher risk or in close contact with individuals who have mono. By staying informed and educated, you can make well-informed decisions and actively participate in preventing the spread of mono.

• Put fall colors in your diet: Don’t just dress the part of fall, eat it too! Put some orange, yellow, brown and green in your diet too to ensure you’re getting all of the essential vitamins and nutrients to have the energy to do all your Thanksgiving activities! Pumpkins, squash, and carrots are packed with vitamins A and C, also full of antioxidants.
• Rake the leaves: Raking the leaves doesn’t have to be a chore. Make a game out of it; whoever can rake the most leaves into the biggest pile gets to jump in everyone else’s (and make them re-rake them again). Don’t forget that raking leaves can burn around 235 calories!
• Turkey Day run: Several cities around the nation have what they call a “Turkey Run”, where the community gathers together to run (or walk) a 5k, which is equivalent to a little over 3 miles. Participating in one of these events would give a great start to your day and get your exercise in before you chow down on Thanksgiving dinner.
• “Spring” cleaning: If you’re having guests over for dinner, you better get to cleaning! You don’t need to wait until spring to deep clean the living room, now is the perfect opportunity before the family comes over. Assign each person in your family to a room, where they’ll be burning around 170 calories (you can burn 200 if you get on your hands and knees and scrub the kitchen floor!).
• Go Christmas shopping: People don’t realize how much of a workout shopping is until they look down at their fitness tracker and see they’ve walked 3 miles just around the mall! Not only that but pushing around a heavy shopping cart full of presents can be your cardio for the day. Bring the family and takes laps around the mall, and get a different scenery outside of the gym.
• TV commercial challenge: With the holidays comes obnoxious and annoying commercials you’re going to see on repeat for the next month, so make the most out of them and challenge your family to a fitness face-off! Every time you see that one Best Buy commercial that drives you up a wall, do 10 push ups to take your mind off it. That Walmart commercial that you always switch the channel when it comes on? Do 10 lunges across the living room. Your body will thank you for it!
• Give thanks: Nothing improves your mental health more than realizing all the things you have to be grateful for. Sit together with your family and write out a list of 5 things you are thankful for, and share them with each other. The warm aroma of positivity around you will improve your mental, spiritual, and even physical health.
• Cook for a neighbor: Spread awareness of the importance of healthy eating by bringing treats to others! Bake up a yummy apple cider glazed chicken and bring it over to the neighbor you don’t very well. You never know what someone is going through, and something simple as a homemade healthy treat is all they may need!
• Go to a weekend getaway in the mountains: Research has proven that being in the mountains has a multitude of health benefits, like having more energy and better respiratory and cardiovascular health. Get out of town and go visit the mountains and have the vacation of a lifetime, while taking care of yourself!
• Check out local events: The holidays are one of the most actives time of the year, with so many different activities and things to do that are family friendly. Check out your local newspaper or community calendar to see all the events going on in town. Go walk around with the family and look at Christmas lights, or just hang out outside enjoying the crisp fall air!

Protecting Cardiovascular Health

Oral bacteria from gum disease can enter the bloodstream, contributing to inflammation and the buildup of fatty deposits in blood vessels, which may lead to atherosclerosis (hardening of the arteries). According to Harvard Health, this increases the risk of heart attacks, strokes, and high blood pressure. By managing dental health, you support a healthy heart and lower the chances of cardiovascular diseases, which are the leading cause of death globally.

Managing Blood Sugar Levels and Diabetes

There’s a strong two-way link between diabetes and gum disease. Infections in the gums can raise blood sugar levels, complicating diabetes management. Conversely, diabetes can make gum disease more likely and severe. By keeping the gums healthy, individuals with diabetes may experience improved blood sugar control and a reduced risk of diabetes-related complications.

Reducing Respiratory Infections

When bacteria from gum infections are inhaled, they can affect lung health, leading to respiratory diseases such as pneumonia, bronchitis, and COPD. This risk is particularly significant for older adults, those with chronic respiratory conditions, and people with compromised immune systems. Regular dental hygiene can decrease the chances of oral bacteria traveling to the lungs, contributing to a healthier respiratory system.

Supporting Kidney Health

There is a link between chronic gum inflammation and kidney disease. Inflammatory responses triggered by gum disease can strain the kidneys and potentially worsen chronic kidney conditions. By reducing inflammation through proper dental care, people can lower the risk of overworking the kidneys, helping to preserve kidney function over time, according to the National Kidney Foundation.

Promoting Brain Health and Reducing Cognitive Decline

Research published by the National Library of Medicine shows a potential link between gum disease and cognitive disorders like Alzheimer’s. Inflammatory responses and bacteria from gum disease may reach the brain, leading to chronic inflammation that contributes to neurodegenerative diseases. Prioritizing oral health can reduce the risk of bacteria and inflammation affecting cognitive function, potentially playing a role in preserving memory and brain health with age.

Improving Pregnancy Outcomes

Pregnant women are at increased risk of gum disease due to hormonal changes, leading to a condition known as “pregnancy gingivitis.” Infected gums can trigger immune responses that may affect the fetus, increasing risks of preterm birth, low birth weight, and pre-eclampsia. Maintaining oral hygiene during pregnancy supports not only the mother’s health but also fetal development and birth outcomes.

Pregnant women are at increased risk of gum disease due to hormonal changes, leading to a condition known as “pregnancy gingivitis.” Infected gums can trigger immune responses that may affect the fetus, increasing the risks of preterm birth, low birth weight, and pre-eclampsia. Maintaining oral hygiene during pregnancy supports not only the mother’s health but also fetal development and birth outcomes1. A study published in Frontiers in Oral Health highlights that treating gingivitis during pregnancy can reduce the risk of preterm birth by approximately 50% and improve birth weights. Additionally, the American Dental Association emphasizes the importance of oral health care during pregnancy to prevent adverse outcomes.

Strengthening Immune System Resilience

When the mouth harbors large amounts of harmful bacteria, it places continuous demand on the immune system, triggering chronic low-grade inflammation. This can lead to immune system fatigue, reducing its ability to fight infections effectively and increasing vulnerability to autoimmune disorders. By keeping the mouth healthy and minimizing inflammation, you’re aiding the immune system to function at its best across the body. Research published in Frontiers in Oral Health highlights that microbial imbalance and sustained inflammation are involved in disease progression, and the adverse interaction triggered by a host immune response to microorganisms can lead to both oral and systemic diseases.

Balancing Gut Health and Reducing Digestive Issues

Your digestive system starts in your mouth, and poor oral health can lead to an imbalance in the body’s bacterial environment. Chronic gum disease and bacterial buildup in the mouth can impact gut health, leading to issues such as acid reflux, intestinal infections, and even inflammatory bowel disease (IBD). By reducing harmful bacteria through oral hygiene, you support a healthier, more balanced gut microbiome.

Alleviating Chronic Pain and Improving Mental Health

Persistent oral issues, such as gum disease or untreated tooth decay, can lead to chronic pain that significantly impacts mental health and overall quality of life. This discomfort often contributes to heightened stress, anxiety, and even depression. Research has shown that individuals suffering from chronic dental pain are more likely to experience mental health challenges. By addressing oral health problems, it is possible to alleviate pain, reduce stress, and enhance both emotional and psychological well-being.

Furthermore, the interconnectedness of oral health and mental health highlights the importance of a holistic approach to healthcare. Maintaining good oral hygiene practices and seeking timely dental care can prevent these issues and contribute to a better quality of life. Studies have demonstrated that individuals who prioritize their oral health often report improved mood, better sleep, and higher overall life satisfaction.

Lowering Cancer Risks

Certain oral infections and chronic gum disease have been linked to an increased risk of cancers, particularly oral and throat cancers. Tobacco and alcohol use further increase this risk, especially when combined with poor oral hygiene. Research from Harvard’s T.H. Chan School of Public Health found that gum disease was linked to an increased chance of suffering from stomach and esophageal cancer. Maintaining good dental health helps reduce these risks, supporting longevity and overall health.

Your dental health is a crucial factor in achieving optimal overall health. Far from being limited to your teeth and gums, oral hygiene affects the body in numerous ways, from cardiovascular and cognitive health to respiratory and immune system functioning. By understanding these connections and prioritizing dental care, you protect yourself from a range of health issues, both short-term and long-term. Regular brushing, flossing, and dental visits go beyond creating a radiant smile—they foster a healthier, stronger, and more resilient body.

• Stay calm: Take a deep breath, and know that you’ll survive the day. Before preparing dinner, take a walk around the neighborhood to clear your mind of stresses, and get your blood pumping for the energy it’ll need to get through the evening. Make sure you get plenty of rest the night before and wake up for enough time for a filling breakfast to last you throughout your day.
• Avoid alcohol for many reasons: Alcohol is a big no-no for the holidays. It can make Uncle Jim extra mean and can bring on lots of extra calories for you. Don’t waste your daily calorie intake on a beer, instead, go for an extra piece of lean turkey leg, or have an extra cup of eggnog. Alcohol can bring on many unnecessary issues, so don’t even allow it at the dinner table.
• Eat a small meal beforehand: Eating a small meal like a salad or a protein bar before sitting down for Thanksgiving dinner will mean you’ll eat less empty carbs, and won’t feel the need to stuff yourself to the point of sickness.
• Don’t bring up politics: Save yourself and your family the fights and not even bring up the names Hillary or Trump. No one is going to solve the nation’s issues at dinner, so why upset yourselves and make a joyful time miserable? If someone tries to start a political argument, bring up a positive movement that’s happening in the country.
• Don’t overstuff yourself: This goes for food and conversation. Eating way too much will cause uncomfortable bloating, and grogginess from all the extra food you didn’t need to eat. Know your limit, and only have seconds if they’re beneficial to your health (an extra plate of quinoa stuffing isn’t going to hurt anybody).
• Understand everyone’s dietary needs: Just because your grandpa is a carnivore and your aunt is vegan doesn’t mean they get to dictate what’s going to be on the dinner table. Keep note of your family’s allergies and dislikes, and make sure you have a dish that everyone will love. Making healthy dishes like oven roasted Brussel sprouts will satisfy everyone, and no one will have to go without.
• No personal questions allowed: Just because this is the only time of the year where the entire family is in the same spot, doesn’t mean you need to dig into their personal lives. Everyone has the grandma that’s constantly pressuring the grandkids on marriages and great-grandbabies, so just ignore the sly comments she may make, and try to talk about other things going on in your life that will entertain her, like your trip to Germany last month.
• Splurge on a healthy dessert: Just because you don’t want to run an extra mile after dinner doesn’t mean you have to skip dessert. Prepare a yummy treat everyone will love, like caramel-spiced apple slices. All you need to do is slice up some apples, then drench them in a sauce made of cinnamon, pecans, and apple cider.
• Put on a holiday movie in the background: Who can be unhappy with “A Christmas Story” playing in the background? Setting a happy and calm mood will bring peace within the family. Light some holiday candles like sugar cookie or peppermint and bring the joy of the holidays within your home.
• Realize it’s only a day: We all tend to put way too much stress on ourselves when it comes to the holidays, so take a step back and realize Thanksgiving is only one day out of the year. One day where all of the family is together, and we can forget about the stresses of our daily lives and come together for good food and good company. Enjoy yourself, you deserve it!

1. Supports Heart Health

Fish oil is one of the best supplements for heart health due to its high omega-3 content. Studies indicate that omega-3 fatty acids can help reduce triglyceride levels by up to 30%, a significant factor in heart disease. Additionally, fish oil may reduce blood pressure slightly in people with hypertension, which can lessen the risk of heart attacks. It’s also known to prevent arterial plaque formation, reducing the chance of blockages. Research published in the American Journal of Clinical Nutrition found that regular fish oil intake lowers the risk of cardiac arrhythmias, which can lead to sudden heart failure. Together, these benefits make fish oil a powerhouse for cardiovascular health.

2. Reduces Inflammation

Chronic inflammation is linked to many health issues, from arthritis to diabetes. Fish oil has strong anti-inflammatory properties, making it effective in reducing inflammation throughout the body. EPA and DHA found in fish oil interfere with inflammatory pathways, helping to decrease the production of pro-inflammatory chemicals like cytokines. A study in the Journal of Translational Medicine revealed that fish oil could reduce C-reactive protein (CRP), a common marker of inflammation. By taking fish oil regularly, people with inflammatory conditions like rheumatoid arthritis may experience less joint pain and stiffness. Overall, fish oil can help manage both acute and chronic inflammation, benefiting those with autoimmune and metabolic disorders.

3. Enhances Brain Function

The brain relies heavily on omega-3 fatty acids for both structural and functional purposes, especially DHA, which constitutes a significant portion of brain cell membranes. Studies show that regular fish oil supplementation can improve cognitive function, focus, and memory retention. MedicalNewsToday wrote that patients who took fish oil supplements had slower cognitive decline compared to those who didn’t. Fish oil also plays a role in neuroprotection, potentially delaying the onset of neurodegenerative diseases like Alzheimer’s. Furthermore, fish oil’s anti-inflammatory effects protect neurons from damage, which is vital for maintaining cognitive health as we age. For those looking to keep their minds sharp, fish oil can be a key supplement.

4. Improves Mood and Mental Health

Fish oil’s impact on mental health has gained considerable attention, with research supporting its role in reducing symptoms of depression and anxiety. Omega-3s influence serotonin and dopamine, two neurotransmitters that play significant roles in mood regulation. Harvard Health wrote that fish oil supplements were effective in reducing depressive symptoms, especially in individuals who had low dietary omega-3 intake. Fish oil’s anti-inflammatory properties may also help, as chronic inflammation is linked to mood disorders. Studies suggest that taking fish oil can stabilize mood swings in people with bipolar disorder and reduce anxiety in those with generalized anxiety disorder. Daily fish oil intake can, therefore, be a natural aid in promoting mental well-being.

5. Supports Eye Health and Vision

DHA is essential for the health of the retina, the part of the eye that receives light and sends visual signals to the brain. Fish oil has been shown to reduce the risk of age-related macular degeneration (AMD), which can lead to vision loss. A study published in ScienceDirect found that individuals with a higher intake of omega-3 fatty acids were significantly less likely to develop AMD. Fish oil also alleviates dry eye symptoms by improving tear production and maintaining eye moisture. Additionally, research indicates that fish oil can reduce the likelihood of diabetic retinopathy in individuals with diabetes. By supporting eye health, fish oil can help maintain clear vision as we age.

6. Promotes Joint Health and Flexibility

Fish oil is particularly beneficial for joint health, especially for individuals suffering from arthritis and other joint-related conditions. The anti-inflammatory effects of EPA and DHA help reduce joint pain and stiffness, providing relief to those with rheumatoid arthritis. Versus Arthritis reported that fish oil supplementation led to a significant reduction in the need for NSAIDs (nonsteroidal anti-inflammatory drugs) in arthritis patients. Fish oil’s omega-3s also enhance the production of lubricating molecules that keep joints moving smoothly. It can prevent or slow down cartilage breakdown, a critical factor in arthritis progression. For maintaining healthy, flexible joints, fish oil is an excellent addition to a daily wellness regimen.

7. Boosts Immune System Function

Omega-3s have been shown to support immune health by enhancing the function of immune cells. Fish oil’s DHA and EPA boost the activity of white blood cells, making the immune response more effective against pathogens. A study in the National Library of Medicine indicated that omega-3s can reduce the production of inflammatory cytokines, supporting a balanced immune response. Fish oil also reduces oxidative stress in cells, which can prevent immune cell damage. Some research suggests that regular fish oil intake may even help reduce the frequency and severity of colds and respiratory infections. Thus, fish oil provides a natural way to keep the immune system robust.

8. Aids in Weight Management

Fish oil may assist in weight management when combined with diet and exercise. Omega-3 fatty acids have been shown to increase metabolic rate, leading to greater calorie expenditure even at rest. Research published in Journal of the International Society of Sports Nutrition found that individuals taking fish oil experienced reduced fat accumulation, particularly around the abdomen. Fish oil also helps balance insulin levels, which can reduce cravings and prevent overeating. Additionally, it has been suggested that fish oil may improve muscle mass retention, which is crucial for maintaining metabolism during weight loss. By aiding fat reduction and enhancing metabolic health, fish oil can support healthy weight management.

9. Supports Skin Health

Fish oil is known for its skin-enhancing benefits, largely due to its anti-inflammatory and moisturizing effects. Omega-3 fatty acids help maintain skin hydration, reduce redness, and even improve symptoms of conditions like eczema and psoriasis. Arthritis Australia wrote that omega-3 supplementation led to significant improvements in psoriasis symptoms. Fish oil’s antioxidants also protect the skin from UV damage, which helps reduce premature aging. Furthermore, omega-3s aid in collagen production, keeping the skin firm and youthful. For a natural way to achieve radiant, healthy skin, fish oil is a valuable addition.

10. Promotes Healthy Pregnancy and Infant Development

For expecting mothers, fish oil is essential for the healthy development of their baby’s brain and eyes. DHA is a major structural component of the fetal brain and retina, and studies show that fish oil can enhance cognitive and visual outcomes in infants. Fish oil may also reduce the risk of preterm birth and support a healthier pregnancy. Moreover, omega-3s are linked to better birth weight and a reduced risk of postpartum depression. For both maternal and infant health, fish oil is a beneficial supplement during pregnancy.

Incorporating fish oil into your daily routine can provide a wide range of health benefits, making it a wise choice for anyone seeking a natural way to support long-term wellness. However, as with any supplement, it’s essential to consult with a healthcare professional to determine the right dosage and ensure it complements your unique health needs.

• Monitoring Blood Glucose Levels: Effectively managing blood glucose levels can significantly reduce the risk of complications associated with diabetes. Self-monitoring of blood glucose is crucial for individuals with Type 2 diabetes, especially for those on insulin therapy. Blood glucose meters are valuable tools that allow patients to track their glucose levels and understand fluctuations, enabling them to respond appropriately with proper medications and dietary adjustments.

Studies have shown that continuous glucose monitoring (CGM) can lead to improved self-management behaviors and better glycemic control. According to research published in the journal MDPI, CGM use has been associated with reductions in HbA1c levels and hypoglycemic events in diabetic patients. The American Diabetes Association (ADA) also emphasizes the importance of blood glucose monitoring in diabetes management, highlighting the accuracy and reliability of modern glucose meters.

• Maintaining a Balanced Diet: Managing a healthy, balanced diet is a critical element in controlling blood sugar levels. Foods with a low Glycemic index (GI) digest more slowly, helping to prevent sudden spikes in glucose levels, which is beneficial for managing both Type 1 and Type 2 diabetes. Low-GI foods are typically rich in fiber, whole grains, and lean proteins such as tofu or chicken. Research has shown that low-GI diets can improve glycemic control and reduce the risk of cardiovascular complications in individuals with diabetes. A systematic review and meta-analysis published in BMJ found that low-GI dietary patterns result in lower postprandial glycemic excursions and improved long-term glycemic control and cardiometabolic risk factors. Another study published in JAMA Internal Medicine highlighted the benefits of incorporating legumes into a low-GI diet, which improved glycemic control and cardiovascular risk factors in Type 2 diabetes patients.

• Regular Physical Activity: Engaging in regular exercise increases insulin sensitivity in the body, allowing cells to use glucose more effectively. During physical activity, the body requires more energy, and sugar is the primary source of fuel2. Improved insulin sensitivity means that the body can better manage blood sugar levels. Activities such as walking, swimming, hiking, and cycling have been shown to reduce blood sugar levels and aid in long-term glucose management.
• Studies consistently demonstrate a strong association between physical activity levels and insulin sensitivity. A study published in MDPI found that regular exercise interventions significantly improve glycemic control, highlighting exercise as a recommended therapeutic strategy for reducing insulin resistance. Another study published in Frontiers in Physiology showed that physical activity improves insulin sensitivity in both normal and insulin-resistant individuals, suggesting that exercise is beneficial for treating diabetes mellitus.

• Proper Medication: Adhering to prescribed medication is crucial for effective diabetes control. Consistent use of medications, such as insulin or oral antidiabetic drugs, makes managing both Type 1 and Type 2 diabetes easier. Lack of adherence significantly increases the risk of hospitalization and other complications.
• Studies have shown that good medication adherence is associated with reduced risk of all-cause mortality and hospitalization in people with Type 2 diabetes. A retrospective study conducted in the USA found that individuals who did not adhere to their oral antidiabetic medications were twice as likely to be hospitalized for diabetes-related issues compared to those who adhered to their treatment. Another study published in Diabetes Care highlighted that adherence to diabetes medications is linked to better glycemic control and fewer hospital visits.

• Weight Management: Effective insulin treatment and glucose control in individuals with Type 2 diabetes are closely linked to weight management. Even a modest weight loss of 5-10% can significantly improve blood sugar levels and reduce the risk of obesity-related complications. The American Diabetes Association (ADA) emphasizes that modest weight loss can improve glycemic control and reduce the need for glucose-lowering medications. A study published in Diabetes Care highlighted that weight loss achieved through lifestyle modifications, such as dietary changes and increased physical activity, can lead to sustained improvements in blood glucose levels and overall health. Another study in the journal JAMA Internal Medicine found that weight loss interventions, including behavioral therapy and pharmacotherapy, can lead to significant reductions in HbA1c levels and improved cardiovascular outcomes.

• Stress Levels: Experiencing chronic stress can negatively impact glucose control, as it leads to elevated blood sugar levels due to stress hormones like cortisol. To maintain control over diabetes, it is highly recommended to practice stress-reducing activities such as meditate and yoga. Research has shown that chronic stress can lead to prolonged high levels of cortisol, which in turn can cause insulin resistance and elevated blood sugar levels. A study published in the journal Diabetes Care found that stress management interventions, including mindfulness-based stress reduction (MBSR) and yoga, can significantly improve glycemic control in individuals with diabetes. These mind-body therapies help reduce stress-related hyperglycemia and promote overall well-being.

• Healthy Sleep: Poor sleep quality is often associated with insulin resistance and elevated blood sugar levels. Lack of sufficient sleep can disrupt the body’s ability to use insulin effectively, leading to higher blood sugar levels2. For better glucose management, individuals should aim for 7-9 hours of uninterrupted sleep each night. Research has shown that sleep deprivation can significantly impact insulin sensitivity. A study published in Diabetes Care found that chronic insufficient sleep impairs insulin sensitivity in women, independent of changes in body weight. Another study in JAMA Internal Medicine highlighted that short sleep duration (less than 6 hours per night) is associated with a higher risk of developing insulin resistance and Type 2 diabetes.

• Alcohol Control: Alcohol consumption is not much recommended for individuals with diabetic conditions. Alcohol has unpredictable effects on blood sugar levels and excessive alcohol consumption could lead to hypoglycemia or dangerously high blood sugars. Studies suggest limiting the drinks to one drink per day for men and two for men.
• Alcohol consumption is generally not recommended for individuals with diabetes due to its unpredictable effects on blood sugar levels. Excessive alcohol intake can lead to hypoglycemia (dangerously low blood sugar) or dangerously high blood sugar levels. The American Diabetes Association (ADA) suggests limiting alcohol consumption to one drink per day for women and up to two drinks per day for men. Studies have shown that alcohol can interfere with blood sugar control and reduce the effectiveness of diabetes medications. A study published in Diabetes Care found that alcohol consumption can cause significant fluctuations in blood glucose levels, especially when consumed on an empty stomach. Additionally, alcohol has a high caloric content, which can contribute to weight gain and increased insulin resistance.

• Quit Smoking: Smoking significantly increases the risk of elevated blood sugar levels by raising nicotine levels in the body. Nicotine alters the way your body uses glucose, making cells less responsive to insulin and leading to higher blood sugar levels. Additionally, smoking increases the risk of other chronic illnesses associated with diabetes, such as cardiovascular disease, kidney disease, and vision loss. Research has shown that smokers are 30-40% more likely to develop Type 2 diabetes compared to non-smokers. For those already diagnosed with diabetes, smoking can exacerbate the condition and make it more challenging to manage blood sugar levels. A study published in Diabetes Care found that people with diabetes who smoke often require larger doses of insulin to control their blood glucose levels.

Hydration: Dehydration causes the rise of blood sugar levels by increasing the concentration of Glucose in the bloodstream. Staying adequately hydrated is a key function to balance the regular blood sugars. This hydration should be preferably water, as diabetic individuals should avoid sugary drinks such as energy drinks or sodas since they can cause a spike in the blood sugar levels.

Cover Coughs And Sneezes

RSV is extremely infectious. When hacking or sneezing, use a tissue, arm, or elbow to conceal the pathogens that could infect others. When tiny drops of water are expelled during a cough or sneeze. They can contaminate others if we do not cover them up. Cover up your coughs and sneezes, particularly if you’re around tiny children!

Washing Hands

Hand washing is an effective way to eliminate pathogens. Certain pathogens have been shown to remain on the skin for up to a few days. This is critical for RSV protection because those germs can survive on the hands for up to 30 minutes. Washing our hands after handling a frequently used area helps to keep germs at bay. So, remember to always cleanse your hands in warm water with detergent for at least 30 seconds.

Close Contact 

We realize that infants are adorable and that we want to embrace or kiss their heads, but doing so distributes our germs. Please do not be offended if a parent requests that we not handle their infant. They are only concerned with keeping their kid secure. Furthermore, children frequently place their feet and palms in their mouths! To prevent RSV germs from spreading, we must keep our distance from a child’s face and hands. RSV is extremely infectious and can be transmitted through the air and contaminated surfaces. So, if you’re going to be around children, cleanse your hands.

Sterilize Frequently Touched Areas

High-traffic areas can be sterilized to help avoid the spread of RSV. Doorknobs, tablets, tables, and seats are a few instances. Millions of germs live on these surfaces and can be detrimental to infants. These germs can live on ubiquitous objects for several days or even weeks! Yuck! To avoid the transmission of pathogens, disinfect and sanitize your hands frequently. Especially at home, the supermarket, school, and in the vehicle!

Avoid Contact With Those Who Are Sick 

If you’re feeling ill, remain at home! When individuals who are ill do not remain at home, it puts others at risk of contracting the illness. RSV spreads by the transmission of bacteria. That is why, if there appears to be someone ill around the kid, get them out of there!

Limit Time Spent In Daycare

Daycares are known to be infested with billions of pathogens. They’re teeming with children. I mean, how could they not be? The quantity of time children spend in daycare can significantly increase their risk of contracting RSV. Daycares do their best to sanitize everything, but toddlers will touch anything they can get their paws on. This isn’t necessarily a negative thing; toddlers are just being kids. Children typically make other children ill by frequently touching the same items and placing their hands on their mouths or faces. Limiting a child’s time in childcare reduces the number of pathogens he or she can have.

Avoid Environments That Contain Smoke

Inhaling smoke can actually increase the child’s danger of getting RSV. Children, who are more vulnerable to serious sickness, are particularly vulnerable to smoke inhalation. Making ensuring the child is not in a smoke-filled environment can actually help reduce the danger.

Make Sure Booster Shots Are Up To Date

Parents have the freedom to choose whether or not to vaccinate their offspring. If a family decides to protect their children, make sure the booster injections are always up to current. Both the Flu and Covid-19 immunizations have been shown to help avoid RSV infection.

Wear Masks

Wearing masks can help to avoid illness from spreading from person to person. This is a very useful prevention strategy because many people think it is the reason RSV numbers dropped during COVID. This is not limited to RSV, as many cold-like symptoms have been reduced as a result of mask use!

Teach Child To Not Touch Their Face Too Much

Of course, babies will be babies and they’ll want to touch everything. It’s because they are actively learning about the world around them through touch. That said, preventing them from getting sick is really important. Try using soft booties to keep their feet out of their mouths. Plus, don’t forget your baby-friendly hand wipes to clean fingers! As they get older teach them to avoid touching their face or putting their hands in their mouth. 

It can be hard for parents to distinguish between RSV, the flu, and even COVID, since  the symptoms are so similar. Only a pediatrician will be able to make a diagnosis of RSV. If the child experiences cold-like symptoms along with symptoms of dehydration, or if your child refuses to drink, eat, or is not peeing as usual. As well as episodes of paused breathing; Gray or blue color to tongue, lips, or skin, which is a sign of low oxygen levels; or, decreased activity and alertness. Make sure to take the child to the pediatrician if there is any thought of RSV.

Enhanced Nutritional Value

Foods that are in season are typically harvested at their peak ripeness, which means they are packed with nutrients. Fruits and vegetables grown in their natural season contain higher levels of vitamins, minerals, and antioxidants. For example, summer tomatoes boast more lycopene, while winter squash is rich in beta-carotene. Eating seasonal produce maximizes your intake of essential nutrients, promoting better overall health. Studies have shown that locally grown produce is often more nutrient-dense than imported counterparts due to reduced storage time and transportation. Additionally, a meta-analysis of cohort studies found that a higher intake of fruits and vegetables is associated with a reduced risk of death from cardiovascular disease.

Better Flavor and Taste

There’s no denying that fresh, in-season produce tastes better. Seasonal fruits and vegetables are often more flavorful because they ripen naturally. Compare a summer peach to one shipped from another hemisphere in winter—there’s simply no contest. When you eat seasonally, you’re treating your taste buds to the best flavors nature has to offer, making healthy eating more enjoyable. Research indicates that produce harvested in season has a superior taste and texture, enhancing your dining experience. Plus, enjoying food at its peak freshness encourages healthier eating habits overall.

Supports Local Farmers

Buying seasonal produce often means purchasing from local farmers, which supports your local economy. When you buy directly from farmers’ markets or local grocery stores, you help sustain small farms and promote biodiversity. This direct support can lead to improved agricultural practices and encourages farmers to grow a wider variety of crops, which benefits both the environment and local communities. Studies have shown that local food systems contribute significantly to economic development, poverty reduction, and employment generation. Additionally, local agriculture often involves fewer artificial interventions, such as pesticides and synthetic fertilizers, which can be beneficial for the environment. By choosing seasonal and local produce, consumers play a crucial role in fostering a more sustainable and resilient food system.

Reduces Carbon Footprint

Eating seasonally can significantly lower your carbon footprint. When food is grown locally and in season, it requires less transportation and storage, resulting in lower greenhouse gas emissions. In contrast, foods that are out of season often travel long distances from different parts of the world, contributing to pollution and climate change. By choosing local, seasonal foods, you’re making a positive impact on the planet. Research indicates that food transportation accounts for nearly 20% of total food system emissions, making local consumption a more sustainable choice. Additionally, seasonal produce tends to be grown without artificial heat, further reducing its environmental impact.

Encourages Variety in Your Diet

When you commit to eating seasonally, you naturally diversify your diet. Each season brings a different array of fruits and vegetables, encouraging you to try new recipes and foods you might not otherwise choose. This variety not only makes meals more exciting but also ensures you receive a broad spectrum of nutrients, which is vital for optimal health. Research has shown that seasonal eating can enhance diet diversity, reduce the risk of chronic diseases, and improve overall well-being. By embracing seasonal foods, you’re more likely to consume a wider range of vitamins and minerals, contributing to a healthier lifestyle.

Promotes Mindful Eating

Eating seasonally encourages a more mindful approach to food. By focusing on what is currently available, you become more aware of your food choices and their impact on your health and the environment. This awareness can lead to healthier eating habits and a greater appreciation for the food on your plate, fostering a deeper connection to nature and sustainability. Research has shown that mindful eating, which includes being conscious of seasonal food, can enhance overall well-being and psychological resilience. Additionally, seasonal eating reduces the environmental impact of food production by minimizing transportation and storage needs, further supporting sustainability.

Better for Your Wallet

Seasonal produce is often more affordable than out-of-season options. When fruits and vegetables are in peak season, they are more abundant, which can drive down prices. Additionally, buying directly from local farmers or markets can often result in better deals than purchasing imported goods. This economic benefit is supported by research indicating that seasonal and local food systems can reduce costs associated with transportation and storage. Furthermore, a study published in the Journal of Agricultural and Food Chemistry found that produce picked at its peak ripeness not only maximizes nutrient content but also offers better value for consumers. By choosing seasonal produce, you not only enjoy fresher and tastier foods but also make budget-friendly decisions that support a sustainable food system.

Supports Soil Health and Biodiversity

Seasonal eating aligns with sustainable farming practices that support soil health and biodiversity. Farmers who grow crops in their natural seasons often employ techniques that protect and enrich the soil, such as cover cropping, reduced tillage, and crop rotation. These practices reduce the need for synthetic fertilizers and pesticides, as they naturally enhance soil fertility and manage pests. According to a study by the USDA‘s Natural Resources Conservation Service, healthy soil is teeming with billions of bacteria, fungi, and other microbes that form a symbiotic ecosystem essential for plant growth. This approach not only leads to healthier crops but also fosters a more diverse ecosystem, which is crucial for long-term agricultural sustainability. Research published in the journal Frontiers in Soil Science highlights the importance of soil health indicators, such as soil organic matter and microbial biomass, in maintaining ecosystem functions. By promoting biodiversity and reducing chemical inputs, seasonal eating contributes to environmental conservation and the resilience of farming systems.

Aligns with Natural Rhythms

Eating in harmony with the seasons helps align our bodies with natural rhythms. Many cultures have long recognized the importance of seasonal eating for health and wellness. For example, during colder months, hearty root vegetables and warming spices can nourish and comfort us. In contrast, lighter salads and fruits can help us stay cool and refreshed during the summer. By tuning into these rhythms, you can enhance your physical and mental well-being. Research supports this, showing that seasonal eating can improve nutrient intake and overall health. A study published in the journal Nutrition Reviews found that seasonal fruits and vegetables are often more nutrient-dense than those out of season, providing greater health benefits. Additionally, aligning our diet with the seasons can help regulate our circadian rhythms, which are crucial for maintaining a healthy sleep-wake cycle and metabolic balance.

Encourages Community Connection

Eating seasonally often involves engaging with your community. Visiting farmers’ markets, participating in community-supported agriculture (CSA), or attending local food events allows you to meet local growers and fellow food enthusiasts. This sense of community fosters relationships and encourages a shared commitment to sustainability and health, creating a supportive network that can enrich your life. Research has shown that community engagement in local food systems can enhance social well-being and strengthen community ties. A study published in the journal Foods highlights that local seasonal food consumption can lead to more sustainable consumption patterns and foster a sense of community. Additionally, engaging with local food systems can provide educational opportunities about sustainable practices and healthy eating, further promoting a culture of health and sustainability.

In conclusion, the benefits of eating seasonally extend far beyond personal health. By making seasonal choices, you contribute to a more sustainable food system, support local economies, and enjoy fresher, tastier foods. As we become more aware of the impact our food choices have on the planet, embracing seasonal eating is not just a trend—it’s a powerful step towards a healthier you and a healthier planet. Make the shift to seasonal eating today and enjoy all the incredible benefits it has to offer!

I’m Stretched!

I’m Stretched! is a captivating story that speaks to children and adults alike, giving them tactical tools to manage their stress in a healthy and helpful way so they can face the pressures of life and find joy in being who they were meant to be.

Oh, The Things You Can Do That Are Good for You: All About Staying Healthy

The Cat in the Hat joins forces with the Partnership for a Healthier America! the Cat explains the importance of eating right; staying active; getting enough sleep; hand-washing; brushing and flossing; wearing protective gear when playing sports.Even the best way to sneeze when one doesn’t have a tissue handy! The book also includes simple, fun suggestions for children to increase their activity throughout the day, plus 8 kid-friendly, healthy recipes for parents to prepare.

The Sugar Story

The Sugar Story is a colorful and flavorful adventure that helps children understand what sugar is and learn about sugar’s job in nature. An easy-to-understand story about the purpose of sugar in nature and why too much sugar is bad for your body.

The Busy Body Book: A Kid’s Guide to Fitness

The book explains how bones and muscles, heart and lungs, nerves and brain all work together to keep humans on the go. Kids walk and skate and tumble through these pages with such exuberance that even sprouting couch potatoes will want to get up and bounce around.

You Are Healthy

This important book introduces young children to things they can do to stay healthy and encourages behaviors experts have identified as key to children’s health: active play, eating right, washing hands, drinking water, getting enough sleep, and spending time with loved ones.

Grow Strong!: A book about healthy habits

Establishing patterns of a healthy diet, exercise, and sleep helps children stay physically active, make friends, learn well, and enjoy emotional health. Children’s health and confidence can increase as they become more aware of their own unique bodies and abilities, and as they incorporate the self-care principles presented in this warm and encouraging book.

Stomp, Wiggle, Clap, and Tap: My First Book of Dance

Channel toddlers’ energy and help them develop balance, coordination, and control with the help of this engaging choice in dance books for toddlers. Promotes movement and motor skills for little ones to begin by isolating individual body parts, like their hands, hips, arms, and toes.  Along with dynamic dancing, toddlers will harness their imagination to dance the prancing pony, flapping chicken, and twirling pinwheel.

I Can Eat a Rainbow

I Can Eat a Rainbow is a book for young children to learn, in simple terms, how important it is to incorporate fruits and vegetables into their diet. It is a bright and colorful book that will keep your children engaged and entertained along the way, complete with a rainbow of fruits and vegetables of their own to color!

Get Up and Go!

We all come in different shapes and sizes, and it doesn’t matter if one is  tall, short, skinny, or round. The body is different for every individual, and we all need to take care of it. Vibrant, fun-filled illustrations and an encouraging text explain the many great reasons to exercise, from making new friends to going new places, or just because it’s good for the body.

I Am Yoga

Yoga is the connection between mind and body. A yoga practice is a way to handle stress, find calm in the mind and strength in the body, and be present. As they grow, children, like adults, encounter stress on many levels, from bad dreams to arguments with siblings to pressure from friends. Yoga can help young children strengthen their bodies, calm their minds, and become aware of the body-mind connection in a non-competitive, playful way. It’s never too early to learn to be less stressed and more mindful.

Ergonomic Chair

Your chair is the foundation of your workstation. A poorly designed chair can lead to back pain, neck strain, and poor posture.

Solution:
Invest in an ergonomic chair that supports the natural curve of your spine. Look for adjustable features—such as seat height, lumbar support, and armrests—that cater to your body’s needs. If you don’t want to buy a new chair, try using a small pillow for lower back support.

Health Benefits:

• Reduces back pain and muscle fatigue
• Promotes proper posture
• Increases comfort for long working hours

Proper Desk Setup

A cluttered desk can lead to distractions and a lack of focus. Setting up a clean, organized workspace is key to staying productive and stress-free.

Solution:
Keep only the essentials on your desk: a laptop, a notepad, a water bottle, and maybe a plant for a touch of greenery. Ensure your monitor is at eye level to avoid neck strain, and use a laptop stand if necessary.

Health Benefits:

• Minimizes distractions and promotes mental clarity
• Reduces neck and eye strain
• Improves focus and productivity

Lighting Matters

Good lighting is essential to prevent eye strain and headaches. Natural light is ideal, but if that’s not possible, make sure to have adequate artificial lighting.

Solution:
Position your workstation near a window to take advantage of natural sunlight. If you’re working at night or in a dim room, opt for a soft LED desk lamp to reduce glare on your screen.

Health Benefits:

• Reduces eye strain and headaches
• Improves mood and energy levels
• Boosts productivity by keeping you alert

Stand and Stretch

Sitting for long hours can lead to fatigue, stiffness, and poor circulation. Incorporating movement into your day is essential for maintaining your health.

Solution:
Set a timer to remind yourself to stand and stretch every 30 minutes. You can also invest in a standing desk or an adjustable desk converter to alternate between sitting and standing.

Health Benefits:

• Improves circulation and reduces muscle stiffness
• Increases energy and mental alertness
• Reduces the risk of health problems associated with prolonged sitting

Blue Light Filters

Staring at a screen all day can expose your eyes to harmful blue light, leading to eye strain, dry eyes, and disrupted sleep patterns.

Solution:
Use blue light blocking glasses or install blue light filter apps on your computer and smartphone. Many devices also have built-in “night mode” settings that reduce blue light exposure.

Health Benefits:

• Reduces eye strain and discomfort
• Improves sleep quality
• Lowers the risk of long-term eye damage

Healthy Snacks and Hydration

It’s easy to snack mindlessly when working from home, leading to unhealthy eating habits and energy crashes.

Solution:
Keep a water bottle at your desk and refill it throughout the day. For snacks, opt for healthy options like nuts, fruits, or yogurt instead of chips or candy.

Health Benefits:

• Boosts brain function and focus
• Keeps you energized and prevents sugar crashes
• Supports overall well-being

Personalize Your Space

Adding personal touches to your workstation can make you feel more relaxed and motivated. It can also help you mentally separate your work from your personal life.

Solution:
Incorporate items that inspire you, like family photos, motivational quotes, or a plant. Personalizing your workspace will make it a more enjoyable environment and help you stay motivated.

Health Benefits:

• Reduces stress and promotes a positive mindset
• Boosts creativity and mental clarity
• Helps create a distinct boundary between work and home life

Noise Control

Distractions from household noises can impact your concentration and productivity. Finding ways to minimize noise is crucial for staying focused.

Solution:
Use noise-canceling headphones or play soft background music to drown out distractions. You can also set boundaries with your household to minimize interruptions during work hours.

Health Benefits:

• Increases focus and reduces distractions
• Lowers stress levels
• Improves the quality of your work

Organize Your Cables

Tangled cables can clutter your desk and contribute to a sense of disorganization.

Solution:
Use cable ties or clips to organize your cords and keep them out of sight. This will not only make your workspace look tidier but also prevent potential tripping hazards.

Health Benefits:

• Prevents accidents and clutter-related stress
• Increases workspace efficiency
• Promotes a cleaner, more organized environment

Mental Breaks

Taking regular mental breaks is essential to avoid burnout and maintain productivity.

Solution:
Incorporate the Pomodoro Technique into your work routine, which encourages 25 minutes of focused work followed by a 5-minute break. Use the break to stretch, walk around, or simply take a few deep breaths.

Health Benefits:

• Reduces stress and mental fatigue
• Boosts focus and creativity
• Improves overall well-being and productivity

Conclusion:
Creating a productive and healthy workstation is key to thriving as a remote worker. By making small adjustments—like investing in an ergonomic chair, staying hydrated, and taking mental breaks—you’ll improve both your health and work efficiency. Remember, your workspace is more than just a place to get tasks done; it’s an environment that should support your physical and mental well-being.

• Improves Skin and Hair Health: Hot showers can strip your skin and hair of natural oils, leading to dryness. Cold water helps tighten pores and cuticles, which can result in healthier skin and shinier hair. Plus, it can reduce inflammation, making it a great option for those with sensitive skin.

• Increases Energy Levels: The jolt of cold water can give you an instant energy boost. Many people find they feel more awake and alert after a cold shower, making it a refreshing way to kickstart your morning.

• Boosts Circulation: When you expose your body to cold water, your blood vessels constrict. This can improve circulation, as your body works to warm up afterward. Better circulation means more nutrients and oxygen reaching your muscles and organs.

• Enhances Mood and Mental Clarity: Cold showers are known to trigger the release of endorphins, those feel-good hormones. The shock of cold water can also help sharpen your focus, making you feel more alert and energized for the day ahead.

• Cultivates Mindfulness: Taking a cold shower can be a powerful way to practice mindfulness. The intense sensations draw your attention to the present moment, helping you develop a greater appreciation for your body and its capabilities.

• Strengthens the Immune System: Studies have shown that regular exposure to cold water may give your immune system a boost. It encourages your body to produce more white blood cells, which are essential for fighting off illness and infection.

• Aids Muscle Recovery: Athletes often use cold therapy to relieve muscle soreness after workouts. Cold showers can help decrease inflammation and speed up recovery, allowing you to bounce back more quickly and train harder.

• Improves Willpower and Mental Toughness: Taking a cold shower requires a certain level of mental strength. Regularly facing this discomfort can help build your resilience and willpower, making it easier to tackle other challenges in your life.

• Promotes Fat Loss: Cold exposure has been linked to a higher metabolic rate. Your body burns more calories while trying to maintain its core temperature, which can aid in weight loss and fat reduction.

• Supports Better Sleep: While it may seem counterintuitive, a cold shower can actually help regulate your sleep patterns. The drop in body temperature after a cold shower can signal to your body that it’s time to wind down and prepare for rest.

While cold showers aren’t for everyone, the myriad benefits they offer are definitely worth exploring. Whether you’re looking to enhance your physical health, uplift your mood, or simply push your limits, incorporating cold showers into your routine could be a transformative experience. So, why not give it a try? Your body and mind might just thank you!

Varicose veins and what they are

Varicose veins are enlarged, bulging veins located just under the skin’s surface, typically appearing blue or purple. These veins most commonly develop in the lower half of the body, including the legs, calves, ankles, and feet. While often perceived as a cosmetic concern, varicose veins can lead to significant health issues if left untreated. According to the Mayo Clinic, symptoms such as aching pain, swelling, and a heavy feeling in the legs can indicate the presence of varicose veins. Additionally, untreated varicose veins can result in complications like ulcers, blood clots, and chronic venous insufficiency. Understanding the risks and early signs of varicose veins is crucial for maintaining leg health and preventing serious complications.

Symptoms to recognize

The first noticeable symptom of varicose veins is often the appearance of blue or purple veins, which can develop individually or in clusters. A feeling of heaviness or sluggishness in the legs is another common warning sign. Pain or discomfort, such as aching or soreness in the legs, is also frequently reported. Additionally, skin discolorations can occur due to ulcers or sores developing on the skin. Sudden swelling in the legs, feet, and ankles is another symptom that may indicate the presence of varicose veins. According to the Mayo Clinic, these symptoms can lead to more serious complications if left untreated, such as ulcers, blood clots, and chronic venous insufficiency. Studies have shown that up to 30% of adults may develop varicose veins at some point in their lives.

Causes and Risk Factors

If you have a family history of varicose veins, your risk of developing them increases significantly. Women undergoing hormonal changes, such as menopause, pregnancy, or those taking birth control, are also at higher risk. Lifestyle factors, including prolonged standing or sitting, contribute to the development of varicose veins due to reduced blood circulation. Obesity or excess weight exerts additional pressure on blood vessels, further impairing circulation and leading to varicose veins. Tobacco use and smoking also elevate the risk. According to the Cleveland Clinic, these factors collectively contribute to the prevalence of varicose veins, which affect up to 30% of adults. Studies have shown that hormonal changes and obesity are particularly significant risk factors.

How to prevent them

Reducing the risk of developing varicose veins involves several lifestyle adjustments. Maintaining a healthy weight is crucial not only for overall health but also for leg health, as obesity is strongly linked to the development of varicose veins. Regular movement is essential, especially if you stand or sit for long periods. Taking breaks to walk or stretch can significantly improve blood circulation. Quitting tobacco use can be challenging, but it significantly lowers the risk of varicose veins and benefits overall well-being. Wearing compression socks or stockings can enhance blood circulation and reduce vein pressure. Additionally, avoiding tight clothing can help prevent restricted blood flow.

Treatment Options 

Home treatments for varicose veins can be quite effective in managing symptoms and improving leg health. Elevating your legs whenever possible helps reduce pressure on the veins and promotes better blood flow. Wearing medical-grade compression stockings is one of the most effective home remedies. These stockings prevent veins from dilating and can alleviate symptoms such as throbbing, aching, and itching. Maintaining a healthy diet rich in fiber, flavonoids, and potassium can also help alleviate symptoms. Foods high in these nutrients support vascular health and reduce inflammation. Lastly, massages can temporarily reduce swelling and discomfort by improving circulation.

Move Naturally

People who live in Blue Zones naturally incorporate physical activity into their daily routines, eliminating the need for vigorous exercise. Observations reveal that these individuals move approximately every 20 minutes. Their “workouts” consist of daily chores such as tending to plants or crops, preparing their own food, and using hand-operated tools at work or home. They often avoid using cars, preferring to walk to their destinations.

Purpose

When people wake up in the morning, they do so with a sense of purpose. This sense of purpose is crucial in Blue Zones and is linked to longevity. Research shows that having a sense of purpose can reduce the risk of severe chronic diseases, thereby contributing to a longer life. For residents of Blue Zones, their purpose often stems from their hobbies, culture, family, work, and community involvement.

In Blue Zones, this concept of purpose is deeply ingrained in the culture. For example, Okinawans refer to it as “ikigai,” while Nicoyans call it “plan de vida”. Studies have found that individuals with a clear sense of purpose are less likely to suffer from conditions such as Alzheimer’s disease, arthritis, and stroke. Additionally, having a purpose in life has been shown to improve mental health, increase life satisfaction, and reduce overall inflammation.

The benefits of having a sense of purpose are supported by various studies. An NIH-funded study led by Dr. Robert Butler followed healthy individuals aged 65 to 92 over 11 years and found that those with clear goals or a sense of purpose lived longer and healthier lives. This strong sense of purpose helps individuals engage in activities and communities that bring joy and fulfillment, further enhancing their well-being.

Downshift

Residents of Blue Zones prioritize their mental health, offering valuable lessons on managing stress, which is a common part of daily life. While they experience similar levels of stress as we do, they manage it more effectively through cultural practices such as rituals, prayer, napping, and spending time alone to relax. These practices are integral to their daily routines and contribute significantly to their well-being.

In addition to these cultural practices, other factors such as regular physical activity, strong social connections, and a healthy diet play crucial roles in their stress management strategies. For instance, Okinawans practice “moai,” a form of social support group that provides emotional and financial support throughout their lives. Similarly, Adventists in Loma Linda, California, observe a weekly Sabbath, dedicating time to rest and spiritual rejuvenation.

Research indicates that these downshifting practices can reduce chronic inflammation, which is linked to major age-related diseases such as dementia and cardiovascular conditions. By incorporating these stress-relief techniques, Blue Zone residents not only enhance their mental health but also improve their overall longevity and quality of life.

80% Rule

To maintain a healthy weight and prevent weight gain, many people follow the 80% rule. This involves eating slowly and stopping when you feel about 80% full. This practice helps you consume fewer calories and feel satiated for longer periods. The Okinawans, known for their longevity and low rates of chronic diseases, have mastered this approach. They follow a tradition called “Hara Hachi Bu,” a Confucian teaching that instructs them to eat until they are 80% full. This mindful eating habit, combined with their nutrient-rich diet, contributes significantly to their overall health and well-being.

Plant Diet

Research shows that 95% of the 100-year-olds living in Blue Zones follow a plant-based, low protein diet. Eating their own harvests of vegetables, grains, and even milk or cheese. Doing so keeps their bodies healthier, and if they ever needed to eat a lot of meat it’d be something that occurs only once a week. Returning back to the usual diet once that day was over. This lesson along with the 80% rule helps the people that live there live to 100 years old, perhaps even a bit longer than that. This practice, along with the 80% rule, contributes significantly to their ability to live to 100 years old or even longer.

The Blue Zones diet emphasizes whole, unprocessed foods, rich in nutrients and fiber, which are essential for overall health. For instance, the residents of Okinawa, Japan, incorporate a variety of vegetables, soy products, and sweet potatoes into their meals. Similarly, the people of Ikaria, Greece, enjoy a Mediterranean diet rich in beans, greens, and olive oil. These dietary habits are linked to lower rates of chronic diseases and longer lifespans.

Wine at 5

People who live in Blue Zones prioritize their health and well-being, demonstrating that it is possible to live to 100 years old while still enjoying alcohol in moderation. In these regions, residents typically consume one to two glasses of alcohol per day, often in the company of friends and with meals. This mindful and intentional approach to drinking is a key factor in their longevity.

Moderate alcohol consumption, particularly of red wine, has been linked to various health benefits. For instance, in Sardinia, Italy, residents enjoy a local red wine called Cannonau, which contains two to three times the level of artery-scrubbing flavonoids compared to other wines. Similarly, in Okinawa, Japan, the traditional rice-based liquor, awamori, is consumed in moderation and often mixed with water.

Studies have shown that moderate alcohol consumption can reduce mortality rates, particularly from heart disease. The Mediterranean diet, which is common in many Blue Zones, includes moderate wine consumption and has been associated with a lower risk of cardiovascular disease and some cancers. The key is to drink alcohol in moderation, as part of a balanced diet and healthy lifestyle, and to enjoy it in a social setting, which enhances its benefits.

Right Tribe

Just as unhealthy lifestyle choices like excessive drinking, drug abuse, smoking, and sedentary habits can spread within a community, healthy lifestyles can be equally contagious. In Blue Zones, people foster a community environment that encourages and supports healthy living. These regions, known for their high concentration of centenarians, have developed social circles that promote and reinforce positive lifestyle habits over time.

The world’s longest-lived individuals have created networks that naturally encourage others to adopt similar healthy behaviors. For example, in Okinawa, Japan, the concept of “moai” involves forming lifelong social groups that provide mutual support and promote healthy habits. Similarly, in Sardinia, Italy, strong family ties and frequent social interactions contribute to the residents’ longevity.

Research has shown that social networks can significantly influence health behaviors. A study published in the New England Journal of Medicine found that individuals are more likely to adopt healthy behaviors if their friends and family do the same. This phenomenon, known as social contagion, underscores the importance of community in fostering healthy lifestyles.

By creating and maintaining supportive social environments, people in Blue Zones not only enhance their own well-being but also inspire those around them to live healthier, longer lives.

Loved Ones First

In Blue Zones, family plays a crucial role in the well-being and longevity of its residents. Children who grow up in these regions often have their parents nearby or living with them, regardless of age. This close-knit family structure allows for the reciprocal care of aging parents, mirroring the care they provided to their children in earlier years.

Keeping aging parents within the household, along with their respective spouses and children, not only strengthens family bonds but also provides a wealth of wisdom and experience that benefits the entire family. For instance, in Okinawa, Japan, it is common for multiple generations to live under one roof, fostering a supportive environment that promotes longevity. Similarly, in Sardinia, Italy, strong family ties and frequent interactions with elderly family members contribute to the residents’ long lives.

Research supports the benefits of such family structures. Studies have shown that grandparents who actively engage in caregiving for their grandchildren tend to have a lower risk of mortality. Additionally, maintaining close family connections has been linked to better mental health and reduced stress, which are important factors in overall health and longevity.

By prioritizing family and intergenerational living, people in Blue Zones create a supportive and nurturing environment that enhances their quality of life and contributes to their remarkable longevity.

Belong 

Blue Zones emphasize the significance of regularly attending faith-based services, as research indicates that doing so can extend life expectancy by four to fourteen years compared to those who do not participate in such practices. This longevity benefit is likely linked to the social support and sense of community that faith-based gatherings provide, similar to the “Right Tribe” principle, which involves surrounding oneself with a supportive social circle.

In these regions, nearly all centenarians belong to some faith-based community, regardless of denomination. Regular participation in religious services fosters a sense of belonging, purpose, and gratitude, which are crucial for mental and emotional well-being. For instance, in Loma Linda, California, a Blue Zone known for its high concentration of Seventh-day Adventists, regular church attendance is a common practice that contributes to the residents’ longevity.

Studies have shown that attending faith-based services at least four times per month can significantly reduce stress, lower rates of cardiovascular disease, and improve overall mental health. This practice not only provides spiritual benefits but also creates a supportive network that encourages healthy behaviors and offers emotional support during challenging times.

By integrating faith-based practices into their lives, people in Blue Zones cultivate a strong sense of community and purpose, which are essential components of their remarkable longevity.

Sleeping Well 

It is no surprise that people in Blue Zones have optimal sleeping routines, rising with the sun and retiring with the night. Residents in these regions typically sleep between seven to nine hours each night, aligning their sleep patterns with natural light cycles. This practice not only supports their overall well-being but also contributes to their remarkable longevity.

Research consistently shows that getting seven or more hours of sleep per night is crucial for maintaining peak health. Adequate sleep is associated with numerous health benefits, including improved cognitive function, better mood regulation, and a reduced risk of chronic diseases such as heart disease and diabetes. In Blue Zones, the emphasis on restful sleep is a key component of their healthy lifestyles.

For example, in Ikaria, Greece, residents often take afternoon naps, which further enhances their sleep quality and reduces stress. Similarly, in Okinawa, Japan, the practice of “hara hachi bu” (eating until 80% full) helps prevent overeating and promotes better sleep. These habits, combined with a consistent sleep schedule, create an environment conducive to longevity.

By prioritizing sleep and aligning their routines with natural rhythms, people in Blue Zones demonstrate the profound impact of good sleep hygiene on overall health and longevity.

Dish Soap Bars

Commercial liquid dish soaps can subject you to toxic chemicals such as methylisothiazolinone which is classified by the US Environmental Protection Agency as a moderate acute toxin when ingested or inhaled. Not just eco-friendly, dish soap bars are concentrated, packing more value for the money compared to liquid dish soaps which often consist of up to 60% water! A little goes a long way with dish soap bars.

Wooden Palm Brushes

Wooden brushes are the perfect complement to dish soap bars. Made entirely of bamboo, you can easily create a lather and wash your dishes, pots, and pans with these ergonomic, palm brushes.

Wooden Brush with Handle

Made with strong hemp bristles that maintain their shape and structure through the toughest abuse and German beechwood handles, these scrubs work perfectly for your bottle-friendly needs. The long handle on these scrubs makes cleaning those narrow water bottles and baby bottles easy.

Dishwashing Powder

Instead of those dishwasher pods that expose you to harmful toxins and microplastics, consider using dishwashing powder in your machine.

Tawashi Brushes

Made entirely using natural coconut fiber, these Tawashi Brushes can delicately clean vegetables and fruits as well as stubborn dirt and grease on all surfaces and cookware. These naturally antimicrobial scrubs only need to be dunked in boiling water and vinegar to clean every few weeks. And finally, they are built to last for years!

Sea Sponges

Ocean-sourced, antibacterial, and doesn’t hold a scent. Well known for their excellent absorption, soft texture, and hardy durability, sea sponges can reach the nooks and crannies of your finest china with ease. Also, they are popularly used as a body scrub, so you know they are safe to handle!

Loofah Sponges

Sourced from a plant, these loofah sponges are a perfect nontoxic alternative to commercial sponges. They provide great scrubbing quality while not scratching dishware.

Dishwasher Tablets

With no plastic covering or film on the tablets, these plastic-free alternatives to liquid pods combine convenience and sustainability.

Eco-friendly Dishwashers

Not only will an eco-friendly dishwasher save you the time and effort of washing your dishes, but it can also clean more effectively! Modern dishwashers adopted a sophisticated system consisting of pumps, filters, and spray jets that recycle water throughout the cleaning cycle. Only new water is utilized at the start and during the final rinse. No need to rinse, just scrape your food into the trash and plop your dishes into the dishwasher. Look for the Energy Star certification from the Environmental Protection Agency which indicates their low energy and water usage.

Vinegar and Baking Soda

A non-toxic, sustainable dishwasher cleaner that you probably already have at home! Just place a bowl of vinegar on the top rack of your dishwasher and run a normal cycle. After your vinegar cycle end, sprinkle baking soda over the bottom of the machine and run it once more. Also, remember to empty your dishwasher filter regularly to prevent any blockages. Say goodbye to any odors!

Honest

Made with simple and clean ingredients, Honest diapers are safe and healthy for your baby. The adorable designs on these diapers are sure to make diaper changes a little more exciting for you and your little one.

Hello Bello

Co-owned by famous actors Dax Shepard and wife Kristen Bell. Hello Bellow offers diapers that are made without fragrance, phthalates, chlorine and other harmful ingredients. These plant-based diapers are sure to put a smile on you and your littles ones face with the many designs that have to offer.

Seventh Generation

The Seventh Generation diapers not only care about your baby’s health, but the next seven generations to come. These diapers are hypoallergenic, making them perfect for little ones with sensitive skin. The absorbent fluff pulp is FSC Certified. 

Andy Pandy Bamboo Diapers

These diapers are made with 100% non woven bamboo fibers. They are free of chemicals, hypoallergenic and antibacterial. Aside from being non-toxic, Andy Pandy diapers are eco-friendly.

Reusable Cloth diapers

Although cloth diapers may not be convenient for every parent. They help reduce environmental waste, and are free of harmful chemicals. Switching to cloth diapers when your baby is home can be a great way to protect them from toxins. 

ECO by Naty

Naty diapers can help protect your baby’s skin. They have 0% oil based plastics. Made with plant-based materials, these diapers will be breathable and comfortable for your baby. 

Nest Baby Diapers

Nest diapers are made with clean and safe ingredients. Made with biodegradable materials, these diapers are eco-friendly. These non-toxic and hypoallergenic diapers are designed for you and your baby to love. 

DYPER Bamboo Diapers

If you’re looking for a diaper that is not only non-toxic, but better for the planet and your wallet, DYPHER is a great choice. They are free of chlorine, latex, alcohol, lotions, TBT and Phthalates. The clean and safe material used to make these diapers is why they are Standard 100 certified by OEKO TEX.

ATTITUDE Diapers

The company ATTITUDE offers diapers that are free of fragrance, chlorine, and ink. They are hypoallergenic and made from 50% biodegradable raw materials.

Ecoriginals Eco-Friendly Diapers

The plant-based, safe material used in Ecoriginals make them Australia’s highest eco rated diaper. Ecoriginals are made with your baby in mind. In order to protect them from harmful toxins and chemicals. 

Research and studies have shed light on the existence of both stimulating and low stimulating TV shows tailored for toddlers. Stimulating TV shows are typically designed to captivate viewers’ attention through frequent changes, vibrant colors, and high-energy content. Conversely, low stimulating TV shows opt for a more straightforward storyline, characterized by slower-paced transitions, normal color contrasts, and a focus on developmental attainment through education and real-life lessons.

According to the American Academy of Pediatrics, it is recommended that children begin gaining exposure to television at the age of 2, with a limit of no more than 2 hours per day. Researchers, such as Dimitri Christakis, have delved into the impact of media on children. Christakis has identified a relationship between media exposure and issues such as hyperactivity and learning problems, stemming from the significant influence of media on brain development and brain connections. 

Let’s further explore the Top 10 low stimulating shows for toddlers:

Sesame Street

Sesame Street, founded in 1969, was designed to complement early child development. Its mission was to support disadvantaged children and better prepare them for school and life. Beloved characters such as Elmo, Big Bird, Cookie Monster, and Abby Cadabby help guide children through real-life situations, imparting valuable lessons along the way. With over 4,000 episodes, typically lasting 30 minutes (60 minutes for those before season 46), Sesame Street offers a vast library of content. You can access these episodes for free on PBS Kids or through Amazon Prime Video, HBO Max, YouTube Premium, and Hulu Premium.

Little Bear 

Surprisingly, Little Bear was first introduced to the world through literature. Aimed primarily at supporting beginning readers aged 5 through 9, the stories are enjoyed by a broader audience as well. Due to its success, author Else Holmelund Minarik adapted these storylines into a television series. Each episode follows Little Bear on various adventures with family and friends, teaching viewers values and lessons through his experiences. The show is available for streaming on Paramount Plus, YouTube, and Hulu.

The Land Before Time

Diving into a prehistoric world, Littlefoot, the protagonist of the series, embarks on a grand journey. This young dinosaur is set by his mother to reach the Great Valley, where he hopes to find others of his kind. Throughout his adventures, Littlefoot encounters diverse dinosaurs and gains insights into their unique lifestyles. Despite these differences, he learns to build friendships and imparts valuable life lessons to viewers, helping them navigate real-world situations. This TV series, which aired from March 2007 to January 2008, can be found on Cartoon Network, ABC, and YouTube.

Cliford The Big Red Dog 

Join Clifford, the beloved 20-foot-tall red dog, and his best friend Emily Elizabeth as they discover the wonders of Birdwell Island. Together with their friends, they embark on various adventures that highlight the values of kindness and community spirit. Each episode, inspired by Norman Bridwell’s classic books, focuses on teaching young viewers social-emotional skills, promoting early literacy, and sparking creativity through imaginative play. The show, which has aired for 2 seasons since the year 2000, can be found on PBS Kids, Universal Kids, and YouTube. This Tv series can also be supplemented  through the novels of this well known series. 

Franklin

Meet Franklin, a young turtle on a journey of discovery and growth. Living in the cozy village of Woodland, Franklin attends school and shares adventures with his friends. Franklin explores the wonders of nature and learns important life lessons, navigating the ups and downs of childhood with the support of his loving parents and the guidance of wise adults in his community. Along the way, Franklin makes memories and learns valuable lessons. This animated preschool educational TV series is complemented by books that support early reading. It can be found on Amazon Prime Video, Apple TV, and YouTube.

Arthur

With a record six Daytime Emmy Awards for Outstanding Children’s Television, the series Arthur captivates audiences through both video and books. As the protagonist, Arthur navigates the challenges of school, encountering adversities that promote self-growth and empowerment for school-aged children. Each episode delivers valuable lessons and life skills, seamlessly blending education with social-emotional learning, school subjects, and self-discovery. This uniquely crafted show is available for viewing on Amazon Prime Video, YouTube TV, Hulu, and is also free on PBS Kids.

The Magic School Bus

Are you passionate about science? Embark on captivating field trips with Professor Ms. Frizzle and her class in the animated TV series of The Magic School Bus! Across two enriching seasons, viewers gain insightful perspectives on science and the world around them. Each episode immerses the class in an exciting journey of self-discovery and real-life experiences, teaching curriculum through hands-on exploration. By presenting school subjects in engaging adventures, the series deepens the connection with learning. Additionally, the show, which has won the Parent’s Choice Award through its novels, is also available in text format for younger children. You can find this TV series on Amazon Prime and YouTube.

Elinor Wonders Why 

Meet Elinor, a young bunny fueled by boundless curiosity and a passion for learning through exploration. Alongside her two friends, Elinor embarks on a journey of discovery in every episode. This TV series encourages preschoolers to embrace their natural curiosity and ask “why” about the world around them. Through engaging adventures, the show promotes essential skills such as observation, self-discovery, and confidence in exploring new experiences. With five seasons brimming with excitement, there’s a wealth of adventure waiting for you. Watch for free on PBS Kids, Hulu, Amazon Prime, and YouTube TV.

Guess How Much I Love You 

As a best-selling picture book that has sold over 30 million copies, Guess How Much I Love You has transitioned into an animated film. This preschooler TV series revolves around a rabbit named Little Nutbrown Hare, who serves as the protagonist of the storyline. Little Nutbrown Hare embarks on explorations of the wonders of nature, accompanied by family and friends. Presented with charming watercolor graphics, this children’s animated series captures the adventures of Little Nutbrown Hare. You can watch it for free on Peacock, Tubi, and Kidoodle.tv, or on Amazon Prime Video and YouTube with subscription.

Bluey 

A beloved favorite among fans, the iconic Bluey hails from the heart of Australia. As an Australian Blue Heeler Puppy, Bluey embodies the spirit of its origin and namesake. This preschool animated series spans three delightful seasons, with each episode lasting eight minutes. Bluey navigates life’s adventures through the lens of family and friendships, facing challenges that promote cognitive growth and resilience. With its heartwarming moments, Bluey transports viewers back to the magic of early childhood, where endless possibilities abound. You can watch it for free on Disney Now, or through paid subscriptions on Disney Plus, Hulu, Amazon Prime Video, YouTube, and Apple TV.

These 10 shows are perfect for providing low-stimulation media for toddlers. Low-stimulation media engages young viewers by gently challenging them to understand the storyline and its messages. This type of content stimulates intellectual engagement without overwhelming the senses. Overall, shaping young minds is pivotal to children’s developmental success. As young children explore the world and strive to understand their place in it, guidance and healthy regulation are essential in this era of advancing technology. Ensuring these factors are prioritized is crucial for the well-being of future generations.

The Health Fitness Revolution team wishes you good health and is working hard on providing health information to make your stay at home a little more enjoyable. Here are the Top 10 health benefits of board games:

• Have fun and feel good: One of the side effects of playing board games is laughing. Laughing has been shown to increase endorphins, which are chemicals that bring up the feeling of happiness. Sharing laughter and fun can promote empathy, compassion, and trust with others.
• Family time: Sitting down with family with no interruptions may seem impossible in your home, as everyone has different schedules, pushing them in opposite directions, but playing games with your kids, or friends, is a perfect way to spend time together while also building learning skills. Playing a board game after a family dinner is an excellent way to get closer to your family while strengthening your family bond.
• Memory formation and cognitive skills: Allowing your kids to play a board game helps them practice essential cognitive skills like problem-solving. The hippocampus and prefrontal cortex especially benefit from playing board games. These areas of the brain are responsible for complex thought and memory formation. Board games help the brain retain and build cognitive associations well into old age.
• Reduces risks for mental diseases: One of the primary benefits of playing board games is reducing the risks of cognitive declines, such as dementia and Alzheimer’s. Keeping your mind engaged means you are exercising it and building it stronger. A stronger brain has a lower risk of losing its power.
• Lowers blood pressure: Along with laughing and increasing your endorphins, they can help you reduce or maintain your blood pressure. This release of endorphins helps muscles relax and allows blood to circulate, which will lower your blood pressure. High blood pressure is associated with a greater risk of artery damage, heart disease, and stroke.

• Speed up your responses: Get yourself a board game like chess, checkers or monopoly, and in time you might be better at locating those hard-to-find car keys without having to look for them throughout the entire house. Scientists at the University of Toronto in Canada assessed two groups’ ability to search for and find an object; their results showed that study participants who regularly played video games were far quicker at locating the target than those who didn’t play.
• Reduce stress: You can always benefit from a healthy distraction like playing board games since it is an excellent way to kick back and relax. According to an online survey by RealNetworks, Inc., a casual games developer found that 64% of respondents said they play games as a way to unwind and relax, and 53% play for stress relief.
• Grows your immune system: Research has shown that negativity, depression, and stress can reduce your ability to fight disease. Positive feelings and thoughts, like the laughter and enjoyment that always come with board games, prevent these effects by releasing chemicals that fight stress and boost your immune system. A simple board game could activate the survival genes in your brain, making the brain cells live longer and help to fight diseases.
• Child development: Board games play a very important role in child health and brain development. Board games help children develop logic and reasoning skills, improve critical thinking and boost spatial reasoning. Encouraging children to play different types of board games can also increase verbal and communication skills while helping develop attention skills and the ability to concentrate and focus for longer periods of time.
• Therapy treatment: Many board games require the use of fine motor skills to pick up or move pieces, actions that take both coordination and dexterity. Regular practice and activity improve these basic skills, which is important for children, people with mental or physical disabilities, the elderly and those recovering from accidents. Board games are very helpful when they are added to occupational therapy treatments, and in places like classrooms for special needs to help improve muscle and nerve function over time.

Here are a few family fun games you can play at home. Click the images to see them on Amazon!

If you enjoy indoor activities, read:

Top 10 Health Benefits of Ping pong

Top 10 Health Benefits of Chess

Top 10 Health Benefits of Billiards

Read more of our Top 10 Articles

Our favorite product on the market is Aera– who believe that Aroma is Therapy, and use only the highest quality, hypoallergenic ingredients! In addition, the device is powerful enough to fill a 2,000 sq ft space with fragrance, without using harmful propellants, ethanol, or other volatile organic compounds (VOCs). Instead, it uses its unique AirQ technology, which according to the company, converts liquid fragrance compounds into tiny droplets that deliver a sort of dry vapor into the air. Bonus: it’s pet and baby safe too!

Here are the Top 10 Health Benefits of Aromatherapy:

Reduces Anxiety

Frankincense, rose, lavender, ylang-ylang, and bergamot can help reduce anxiety with their calming aromas.  A study done by the Iran University of Medical Sciences was conducted to compare the aromatherapy effects of rose oil inhalation and footbath for pregnant women who were close to delivering their first baby.  Results found that during delivery, women who were exposed to rose oil aromatherapy reported lower stress levels compared to the control group who did not receive aromatherapy.  

Ease Depression

Using clary sage can uplift and calm your mood and frankincense is great for treating anxiety and depression because it provides tranquil energy and spiritual grounding.  Chamomile can decrease overthinking, irritability, and worry.  Ylang-ylang oil helps with increasing cheerfulness, optimism, and soothes fearfulness.  Jasmine is commonly used as an anti-depressant and produces a feeling of confidence and optimism.     

Reduces Nausea

According to a study done by the University of Rochester Medical Center, ginger can help reduce nausea commonly experienced from chemotherapy.  Peppermint oil is also an effective antiemetic for nausea from chemotherapy.  To reduce the feeling of nausea, you can simply put a few drops of peppermint or lavender oil on a tissue and inhale the aroma or add to an oil diffuser to fragrance your home.

May Boost Cognitive Performance

A study conducted by the Department of Neurology by the Oregon Health & Science University found that aromatherapy using lavender oil significantly benefited cognitive performance, physiological responses, and subjective stress.  Lemon oil promotes concentration and has calming properties that will decrease anger and anxiety.    

Can Induce Sleep

Lavender, clary sage, chamomile, marjoram, frankincense, valerian root, and bergamot all help induce sleep.  Valerian root has been utilized for hundreds of years because the valerenic acid has sedative and calming effects.  Frankincense has been known to alleviate anxiety and depression due to a compound present in frankincense, which is called incensole acetate.  

Strengthens the Immune System

A study done by the Medical University of Lodz found that clary sage was effective against staphylococcus aureus because of its active natural antimicrobial properties.  Tea tree oil is also commonly used as a topical antiseptic and is an effective treatment against any skin problems like rash or irritation caused by insect bites.   One study done by the Medical University of Silesia in Katowice, Jordana found that tea tree oil is effective against fluconazole-resistant candida, which causes yeast infections.  Similarly, eucalyptus oil has been shown to have antiviral, antibacterial, and antifungal properties.

Reduce Pain, Speeds Healing and Recovery

Nutmeg oil can alleviate chronic inflammatory pain from diseases such as cancer and diabetes.  Nutmeg oil was found to have anti-inflammatory qualities and reduced joint swelling and externally can be used to reduce rheumatic pain.  Clove oil can also be used in the emergency treatment of toothache.  Tea tree and coconut oil can be used to speed up the healing process for any skin ailments like a rash or minor cuts and scrapes.

Improve Digestion 

Smelling the aromas that come from herbs we put in our food kick starts our digestive system by stimulating the release of digestive fluids in the mouth, stomach, and small intestine.  Basil can help overcome nausea and sandalwood and chamomile can soothe stomach ulcers and acidity.  Alternatively, if you are experiencing difficulty in digestion, adding more black pepper and juniper berry will increase stomach acid production.

Increase Circulation

Lavender can be mixed with a carrier oil such as almond or coconut oil and used to massage the arms and legs to increase circulation.  A study conducted by the Department of Nursing for the Qom University of Medical Sciences found that massage with lavender oil was effective to improve restless leg syndrome (RLS) in hemodialysis patients and suggests that it be used along with routine treatment of  RLS in hemodialysis patients.   Ginger, thyme, black pepper, rosemary, and sage help to improve circulation when consumed.

Can Relieve Headaches

Eucalyptus, rosemary, peppermint, spearmint, and lavender oils are all good headache remedies that have been used for thousands of years.  Instead of painkillers, using essential oils is a gentle and natural treatment without side effects.  Lavender and rosemary oil relieve pain and ease tension and stress, which are some of the leading causes of headaches.  When applied topically peppermint oil has a long-lasting cooling effect and has the ability to inhibit muscle contractions and stimulate blood flow if applied topically to the forehead.

Remember to check if your essential oil is safe for your pet.

Take Your Pills 

Are you someone who lives with ADD/ADHD or are close with someone who does? Then you know that they might take medication to manage it. “Take your pills” is a documentary that takes a deep dive into the pros and cons of Adderall and other drugs used to manage ADD/ADHD. The film is a series of interviews with college students and working adults who are prescribed stimulants for attention deficit hyperactivity disorder (ADHD), along with parents who touch on the difficulties of raising children with ADHD and interviews with professionals commenting on the use of stimulants. Those interviewed include former players for the NFL’s Jacksonville Jaguars Eben Britton, and neuroscientist Anjan Chatterjee. The film’s executive producers were Maria Shriver and Christina Schwarzenegger.

Available to stream on Netflix. 

Game Changers

We may have touched on plant based coffee creamers, but if you wanted to know more about plant-based diets in a documentary Game Changers is for you. This hour and a half easy watch goes into detail with interviews from Olympians, bodybuilders, and more about how their life has changed after switching to a plant-based diet. Find it on YouTube and Netflix.

(Un)Well

Are you someone who follows the latest trends and tries to keep up with fads, even when it comes to health? (Un)Well is a docu-series that explores different trends related to the wellness industry. Topics covered include essential oils, bee sting therapy, fasting, and even Ayahuasca. Available to stream on Netflix. 

Period. End of Sentence. 

As a normal bodily function for women, menstruation is still considered a stigma. This is no different from other cultures in other parts of the world. This documentary takes a look at women in a rural village outside of Delhi fighting the stigma of menstruation when they learn to manufacture sanitary pads. Available to stream on Netflix.

Forks Over Knives

The feature film Forks Over Knives examines the profound claim that most, if not all, of the degenerative diseases that afflict us, can be controlled, or even reversed, by rejecting animal-based and processed foods.

What the Health

What the Health is the groundbreaking follow-up film from the creators of the award-winning documentary Cowspiracy. The film exposes the collusion and corruption in government and big business that is costing us trillions of healthcare dollars, and keeping us sick.

Rotten

Do you enjoy honey but not sure how it gets to your plate? How about avocados? In this docuseries, there are many topics covered where we get in-depth perspectives from experts in their fields. Available on Netflix.

The C Word

It’s no surprise that Cancer is devastating and is more common than we know. In “The C Word”  os a documentary we sit down with a specialist who goes into different factors that are connected to Cancer. These factors include nutrition, toxins, and stress. Stream this on YouTube.

Sustainable

Have you ever wondered if our food sources are sustainable enough? In this documentary, we get the perspective of a seventh-generation farmer who gives his take on the foods we are consuming now. Stream this on YouTube.

That Sugar Film

Are you a sweet tooth? This could be the documentary for you. We take a look at the foods that came to be healthy (natural, low-fat, lite, etc) which can be packed full of sugar. If you’re struggling to manage your weight or health, this documentary will show you why limiting your sugar intake could help. Available to stream on YouTube.

Cooked 

For the people who want to eat in a more balanced manner, Cooked is for you! Culinary expert Micheal Pollan challenges you to eat better by having balanced plates, ethically sourced food, and of course, wonderful flavors. Available on Netflix

Trans Fats or Hydrogenated Vegetable Oils 

This category includes corn, soy, and palm oils along with shortening. Commonly found in packaged foods, these products are to extend the shelf life of food products so they can stay viable for years at a time. Trans fats (here is an article about why you should avoid them) contribute to raising your bad cholesterol (LDL) and lowering your good cholesterol (HDL). These factors contribute to obesity, stroke, and heart disease.

 Potassium Bromate 

Also referred to as “enriched flour.” This preservative is commonly used to expand the volume of bread and flour. Enriched flour has been shown to cause cancer in animals and is shown to be an endocrine disruptor. It is mainly found in commercial loaves of bread, so check the label before you buy!

High Fructose Corn Syrup 

Also commonly known as corn sugar, fruit fructose, and glucose syrup. While this is a highly refined sweetener, it also acts as a preservative. High fructose corn syrup can be found in many food products. Unfortunately, it contributes to diabetes and obesity by increasing appetite.

Sodium Nitrate and Sodium Nitrite 

Do you ever wonder why the meat at the grocery store always looks so red and vibrant? Sodium Nitrate is who you can thank for that. Sodium Nitrates are found in many types of meat, including hot dogs and even some smoked fish. Sodium Nitrate is linked to damage to the blood vessels resulting in hardening and narrowing, which can contribute to heart disease.

BHA & BHT (Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT))

Used to keep foods from being rancid and extend shelf life, this preservative is found in cereals, candy, hot dogs, and jello. Unfortunately, these antioxidants added to foods are considered carcinogenic. They have been linked to cancer not only in humans but in animals as well. 

Artificial Food Coloring

Artificial food colors are not just those fun droppers full of color. They come in many forms, such as candy, cereals, and other processed foods. There are many names, but the main culprits are Red 40, Blue 1, Yellow 5, and Yellow 6. While there are quite a few concerns, the main problems have been linked to allergies and hyperactivity in children.

Artificial Sweeteners

If you love your daily Diet Coke, it might be time to reconsider. Artificial sweeteners such as aspartame, saccharin, and sucralose have been linked to headaches and migraines. Some other effects may include weight gain and insulin resistance.

Carrageenan 

Carrageenan is what gives your dairy-free alternatives the creamy texture you love and miss. However, when tested on animals, there has been a direct correlation to glucose intolerance when combined with a high-wilderdfat diet. It has also been shown to  impact your digestive health as well negatively.  

Artificial Flavors 

Artificial flavors are exactly what they sound like; chemicals made purely to mimic the flavors of other foods. But unfortunately, studies show that consistent exposure to artificial flavors has been toxic to bone marrow cells and slows cell division.

Yeast Extract

This is typically added to cheese and other salty snacks to enhance their flavors. Yeast extract is moderately high in sodium. With an elevated level of sodium, the chances of having elevated blood pressure and other sodium-related health issues are higher.

Only days ago, you loaded up your crisper with a veritable rainbow of fresh fruit and veggies, proud as a peacock at your perceived health and good judgment. So much for that. Now half that produce has transformed into a tangled mush of color, each item clinging to its final vestiges of identity amid the ruin.

Produce these days ain’t cheap, my friends. An apple or avocado is practically a gold coin compared to what it used to cost. And yet they met a quicker demise than George Washington crossing the Delaware, spoiling faster than you can say “foodborne illness.” Their short shelf life may as well be printed on the sticker along with the “best by” date.

Never fear, you penny-pinching produce pros – salvation has arrived in the form of 11 tricks to help your fruits and veggies stick around longer. Use these hacks to thwart the spoilage and keep your hard-earned food dollars from rotting away into an unappetizing pile of waste. Preserve your produce and your budget with these clever little tricks for extending the life of anything from kale to melons.

When saving money and food feels like an Olympic sport, every tip helps. Expand your repertoire and shrink the dumpster with simple solutions for combating spoilage. Your taste buds will thank you and so will your wallet. Now get out there and get cracking! The quest for edible produce awaits!

Choose Ripeness at the Grocery Store Accordingly

Based on when you expect to eat the fruits, selectively choosing the ripeness to match your schedule will help prolong their shelf lives. For fruits that you expect to eat late into the future, pick produce that hasn’t yet ripened. Fruits that continue to ripen are bananas, avocados, peaches, plums, blueberries, and tomatoes.
This hack does not apply to fruits that do not ripen after picking which includes strawberries, pineapples, watermelon, grapes, and citrus-like oranges. For these fruits, it is recommended to pick the ripest selection.

Don’t Wash Grapes until Ready to Eat

Grapes from the store have a waxy coating that increases their shelf life. Before serving the grapes, mix the grapes in a bowl with a couple of teaspoons of baking soda and salt. This acts as an exfoliant for the grapes and removes the waxy coating. Rinse the grapes and serve them promptly.

Wash Berries Before Storing Them
To store berries longer in the fridge, they need to be disinfected of microbes in a 1:3 ratio solution of white vinegar and water. Soak strawberries and blueberries for 8 minutes maximum and raspberries for 4 minutes maximum. After rinsing and thoroughly drying, store the berries in sealed mason jars in the fridge. This hack will substantially lengthen the shelf-life of your berries so you won’t have to worry about mold anymore!

Separate Fruits and Vegetables
Fruits such as apples, bananas, and avocados naturally release ethylene gas, which ripens nearby produce much quicker. Ethylene-sensitive vegetables such as cabbages, lettuce, broccoli, and leafy greens should be kept in separate containers in the fridge from ethylene-releasing fruits.

Trim Leafy Greens and the Green Tops of Roots
Trim the ends of leafy greens and place them in an airtight container with a dry paper towel to absorb moisture and extend the shelf-life. For roots such as carrots, beets, radishes, and turnips, the green tops draw moisture away from the root portion and should be promptly trimmed before storing.

Revive Wilted Greens
Do your greens look a little limp and wimpy after storing them? For wilted greens, you can shock them in a 10-minute ice water bath to perk them back up.

Leftover Apple slices
Apple slices turn brown quickly. If you want to keep the apple slices for a few more days, soak the leftover apple slices in cold water with half a teaspoon of salt for five minutes. 

Refrigeration or Room Temperature?
Not all fruits and vegetables are meant to go in the fridge. This may come as a surprise to most: tomatoes actually degrade in texture and flavor when stored in the fridge. It is best to store tomatoes at room temperature with the stem side down as this is the last part to ripen. With each product having its own specific rules, it can be difficult to remember them all. A great guide by Michigan State University on where to store specific fruits and vegetables.

Store Nuts in the Freezer instead of the Pantry
Nuts which are high in unsaturated fats are actually sensitive to exposure to air, light, moisture, and heat. Place your nuts in an air-tight container inside the fridge.

Natural Antimicrobial Washes
These washes contain herb, spice, or plant extracts that help prevent spoilage and extend the shelf life of your produce while killing bacteria that cause food poisoning like E. coli, salmonella, staph, and listeria.

Separate Browning Bananas
Do your bananas turn brown faster than you can eat them? Try separating each banana from the bunch when you bring them home so their ethylene content does not affect each other.

Tea Tree

Tea tree oil is an effective treatment for a wide variety of skin related ailments. Note that it is only to be used topically and never consumed.  You can use tea tree essential oil to treat dermatitis, eczema, athlete’s foot, insect bites, cold sores, and psoriasis.  A few drops added to shampoo will relieve dandruff, and it is an effective natural insect repellant.

Lavender

Lavender acts as a topical antiseptic for skin rashes, acne, repelling insects and treating insect bites.  Lavender relieves stress and insomnia when used for aromatherapy. The use of lavender in aromatherapy slows nervous system activity and decreases restlessness to improve the quality of sleep.

Citrus oil, Lemon & Orange

Citrus oils like lemon and orange can be added to household detergents for a fresh scent, and can even be used to improve dental hygiene by adding a few drops of lemon oil to a glass of water and gargling it.  Studies also suggest that ingesting lemon on a daily basis can reduce blood pressure.  

Eucalyptus

Eucalyptus oil is often used during flu or cold as a cough suppressant, expectorant, and decongestant.  It can improve alertness and is also used to relieve inflammation, muscle and joint pain.  Eucalyptus oil is an antiseptic and was widely used in traditional medicine systems such as Chinese, Ayurvedic Indian, Greek, and European.  

Frankincense

Frankincense is known for its unique and mellow scent.  It can be used as a disinfectant, on acne, and to treat insect bites.  Many studies have linked frankincense oil to having cancer-fighting properties.

Cedarwood

In a study done by the Department of Dermatology at Aberdeen Royal Infirmary in Foresterhill, Scotland, cedarwood oil was found to be an effective treatment for alopecia areata when combined with a carrier oil and essential oils of thyme, rosemary, and lavender.

Lemongrass

Lemongrass oil is an effective antifungal, antibacterial, and anti-inflammatory.  It can be used to relieve nausea, digestion, and menstruation ailments like headaches and cramps.  Lemongrass is good for cooling down the body during summer and has antispasmodic and anti-convulsive properties.  

Rose

Rose oil is known to alleviate depression, grief, nervous stress, and tension.  Rose oil can help thirst, skin health, and acts as an anticonvulsant, antidepressant, and antianxiety agent.  It also has analgesic properties which relieve abdominal and chest pain.

Patchouli

Patchouli belongs to the mint family and has been used for centuries as incense, insect repellant, and to strengthen the immune system.  Aside from its calming earthy and mossy aroma, a study done by Southwest University in Chongqing, China showed that patchouli has strong antimicrobial properties.  In a study done by the Faculty of Medicine of Mahidol University in Bangkok, Thailand, patchouli essential oil was found to be an effective insect repellant along with citronella and clove oil.      

Peppermint

Peppermint oil can help treat symptoms of IBS such as pain, bloating, gas, and abdominal pain.  Applied topically, peppermint oil has a cooling effect on skin irritations such as hives, poison ivy, or poison oak.

*Avoid use on children under 30 months of age and avoid rubbing on the feet of children and infants under the age of 12 years old. Inhalation of large doses of menthol may lead to dizziness, confusion, muscle weakness, nausea, and double vision.

Tae Kwon Do is not just about kicks and punches; it offers numerous benefits for children’s physical and mental development. This traditional Korean martial art instills discipline, self-confidence, respect, and focus in young practitioners. It promotes physical fitness, coordination, and agility while teaching valuable life skills such as perseverance, goal-setting, and self-defense (we wrote an article about it here).

Ares Max has shown exceptional skill, agility, and precision in his techniques, earning accolades and recognition as he’s climbed the belt rankings. Ares Max’s journey in Tae Kwon Do is a testament to his commitment, perseverance, and natural talent. It has also helped him develop a strong work ethic, self-discipline, and a never-give-up attitude. These qualities will undoubtedly serve him well in all aspects of life.

View this post on Instagram

A post shared by Ares Max Becic (@ares_max_becic)

As Ares Max continues to hone his skills and passion for Tae Kwon Do, his future in the sport looks incredibly promising. With the support and guidance of his parents, he has a solid foundation to achieve even greater success. Houston’s Tae Kwon Do community eagerly awaits the impressive feats and accomplishments that lie ahead for this young superstar

Ares Max Becic is a shining example of the incredible benefits and opportunities that Tae Kwon Do offers children. Through his dedication and natural talent, he is carving out his own path in the world of martial arts. As he continues to grow and excel, Ares Max will continue to use the power of passion, perseverance, and the joy of pursuing one’s dreams through sport.

Decrease Risk of Dementia and Alzheimer’s Disease: Treatment for these diseases is very expensive and experimental. There has been a definitive link to adults from the ages of 55-93 years old having a lower risk of Dementia and Alzheimer’s Disease when completing a puzzle every day. A study published in Geriatric Psychiatry shows to have found a 15% improvement in “Spatial Working Memory” in adults who complete puzzles every day over ones that never attempt puzzles of any kind.

Increased Reaction Time: Puzzles, in particular, Rubik’s Cubes enhance one’s ability to recognize patterns and interpret what their next moves must be. The same Geriatric Psychiatry study shows a direct correlation with faster reaction times in adults who regularly do puzzles with an average of an 8 millisecond faster cognitive reaction time. 

Increased Hand-Eye Coordination: When the mind registers what the best next move will be it will only be carried out if the hands are able to keep up with the brain. Learning to solve a Rubik’s cube will increase the connection between your brain and your hands, and once you can solve one fairly easily that is when it is time to train to solve it faster. This must be trained because it is using both sides of your brain at the same time, using the memory and hand-eye at once. 

Increase Attention Span: A study published by Baa Bee explains that to solve a Rubik’s Cube one must memorize multiple algorithms and when to implement those movements. When a child begins on Rubik’s Cubes early it trains their brains to concentrate on a task for an extended period and paves the way for strong memory.

Better Problem Solving: A study in Gale Academic Online including 25 subjects, 10 being Rubik’s Cube experts and the remaining 15 being novices. They tested the subject’s ability to adapt to changing environments. The results showed that the expert cubers had a much shorter observation time and were able to come up with solutions faster than novice cubers. Not only were the expert solvers able to adapt and come up with solutions faster than novices, but they were also able to implement their solutions in a more timely manner.

Increase Long Term and Short Term Memory: There is so much to think about when solving a Rubik’s cube and to be able to solve at speed there cannot be any delay. When first starting out with solving Rubik’s Cubes one will learn 5 algorithms to use throughout the solving. But when one decides they want to solve it as fast as they can they must learn 78 different algorithms and what patterns need those algorithms. The solver must have the ability to remember what patterns link with which movements and as I said before there can not be any delay when one wants to solve the cube as fast as possible. 

IQ Booster: In a MensHealth article about how to improve one’s IQ the #1 suggestion is to attempt puzzles for about 25 minutes per day. According to their findings, the average adult can increase their IQ by about four points by challenging their brain with various types of puzzles every day. This is because puzzles not only require a good memory but they increase what they call your “working memory” which goes further than just remembering, it is remembering and knowing how to implement what you have learned. 

Reduces Joint Pain

Since many members of the gluten-free community are individuals with celiac disease, which commonly creates a high risk of inflammation, gluten-free foods are designed to reduce inflammation and pain within your joints. For everyone, consuming large amounts of gluten causes more inflammation throughout the entire body, so implementing alternatives to gluten will benefit you both in the present and future.

Reduces Headache Frequency

After much research, scientists and nutritionists alike have discovered a clear connection between the gut and brain. Therefore, in order to reduce headache and migraine pain, as well as their frequency, eating less gluten will greatly benefit both your gut health and the rest of your body.

Improves Bone Strength

Due to the malabsorption of nutrients, many individuals diagnosed with celiac disease often suffer from calcium deficiencies. However, researchers have found that individuals who followed a gluten-free diet, whether with celiac or not, demonstrated significantly heightened bone density and strength. 

Reduces Depressive Symptoms

While eating gluten can cause joint inflammation and pain, it can also cause inflammation within many other organs and tissues. Your body’s response to this inflammation can impact your mood greatly, creating depression and anxiety symptoms. When eating gluten-free, your body will stay in balance, therefore improving your overall mental and emotional states.

Reduces Lactose Intolerance Symptoms

When eating a large amount of gluten, the lining of your gut which breaks down lactose from dairy products is harmed and not able to function to its full potential. A gluten-free diet will greatly promote the health of your gut and can even eliminate symptoms of lactose intolerance entirely. 

Improves Skin Health

Although gluten can not be absorbed through the skin when using creams and serums containing gluten, gluten is very harmful to the skin and can cause rashes and breakouts when digested. While also eating gluten-free, it can be helpful to find gluten-free mouthwashes and toothpastes as well in order to benefit your skin and overall health as much as you can. 

Improves Energy Levels

When consuming large amounts of gluten products, your intestines are partially damaged, which then impairs your body’s absorption of nutrients, including iron. This deficiency in iron can cause fatigue and an overall loss in energy, but a gluten-free diet will give your intestines time to heal and the best amount of nutrients in order to improve your energy levels. 

Samir Becic, renowned fitness expert, Houston’s official Fitness Czar, and Ares Max’s father, couldn’t contain his pride when he shared his son’s aspiration on Twitter. Little did he know that his tweet would strike a chord with thousands of people. The tweet quickly gained traction, receiving over 35k impressions, 4,800 likes, and retweeted hundreds of times. It became a testament to the widespread admiration for first responders and the power of a young boy’s dreams.

My baby boy Ares Max loves sports cars and greatly respects our police force. ⁦⁦@houstonpolice⁩ ⁦@HPOUTX⁩ pic.twitter.com/x0eZSib0d6

— Samir Becic (@SamirBecic) August 4, 2023

Ares Max’s story reminds us of the power of childhood dreams and the impact they can have on shaping our future. As we cheer on Ares Max’s journey, let’s celebrate the countless first responders who selflessly serve our communities every day. Their dedication and bravery deserve our utmost respect and gratitude. Who knows, maybe one day Ares Max will join their ranks, continuing the legacy of heroism that has inspired him from such a young age.

Keep dreaming big, Ares Max!

Chicken Soup

One of the most well-known foods is a hot bowl of chicken soup. But why is it recommended? The clear broth provides hydration, essential to keep your body fighting the flu. The steam produced also helps open the airway temporarily, which is helpful when you’re feeling congested and stuffy. In addition, salts, vegetables, and chicken provide the body with the necessary electrolytes, nutrients, and proteins, especially when we do not eat as much. 

Water

To begin, 60 percent of our body is made up of water. When we are sick and constantly blowing our noses from the mucus or even when we exhale. Our body loses water. Because of this, you may feel dehydrated and notice it on your hands and lips. This is an indication you are becoming drier. Because water is an essential molecule in our body, replenishing the water we excrete from it can make a big difference in helping it fight the flu. 

Hot Tea

Tea is an excellent alternative to coffee when it comes to feeling energized. Still, it can also be a great drink while you are under the weather. Like the soup, it helps open your airway through the steam it gives off. In addition, when honey is added, the tea can relieve a sore throat, which is excellent, especially when certain medications may not quite work for you.

Ginger Tea

Another great alternative to water is ginger tea. It is known to help soothe a sore throat and congestion when you are sick because ginger contains antioxidants and anti-inflammatory properties. The combination of these properties has many benefits. These ginger health benefits and side effects improve coughs, lower fevers, fight off infections, relieve headaches, and ease other symptoms associated with common colds and the flu.

Meal Replacement

Feeling sick may be one of the most annoying things about this season. Sometimes, you may lose your appetite due to a headache or congestion. Drinking a meal replacement can be a great choice to give your body nutrients to continue functioning and recovering. In most cases, your body can handle the flu, but a lot of energy is required to do so, making it essential to keep feeding your body nutrients. Of course, it is preferred if you can eat real food, but meal replacement is a great backup to have in mind. 

Oatmeal

When a sore throat becomes a symptom, it is essential to stay clear from cold drinks or foods. It may leave you with a dry and itchy throat, thus worsening it even more. In the morning, having a nice bowl of oatmeal can be a great way to give your body energy soothingly. Besides this, oatmeal provides the body with many nutrients, including copper, iron, selenium, fiber, and protein. 

Vegetable Juice

This juice is a great way to consume antioxidants that help fight viruses. In addition, vegetable juice has many vitamins, including A, C, E, and K. Juices can be easier to consume, especially when a sore throat is a reason you do not eat as much while you’re sick. Just watch out for sugar content- the less, the better!

Bananas

This richly nutritive fruit is an excellent source of electrolytes when you are sick because of its soft texture and rich potassium source. It gives you both a fast carbohydrate and a refill of the electrolytes your body loses when you are sick. In addition, the fiber in bananas can help prevent other symptoms that may arise, such as diarrhea.

Salmon

Just like bananas, salmon is soft and easy to eat. The benefit of salmon is that it is high in protein, which your body needs for recovery. Salmon also provides vitamin D, which helps boost the immune system. 

Avocados

In most cases, fats are known to be an unhealthy option in our diet. But avocados contain monounsaturated fats, fiber, vitamins, and minerals. In addition, oleic acid, a healthy compound found in avocados, can help decrease inflammation and reduce the severity of your symptoms. 

Avoid Q-tips

Do not use cotton swabs to clean your ears! This method can have a counterproductive effect by pushing the wax deeper into the ear canal and clogging the ears. When penetrated too deep, the Q-tip can actually perforate the eardrum and lead to hearing loss. Traumatic tympanic membrane damage is a common reason for emergency department visits. Children especially need to be warned against using cotton-tip applicators. Cotton swabs should be saved for arts and crafts, makeup applicators, and cleaning. The best care for your ears is sometimes no care at all!

Ears are self-cleaning thanks to earwax which helps prevent infections and foreign objects from entering the ear. If you have particularly solid or abundant ear wax, use an over-the-counter product such as Debrox or create a homemade cleaning solution with 1:1 equal parts of water and hydrogen peroxide. Apply a few drops when lying down to allow the solution to work its way down the ear canal and dissolve the ear wax. Once the bubbling has subsided, you can repeat the step again on the other ear. Do not use this method more than once weekly or your earwax may become too moist and impact your ear. If you still find discomfort with your ears, make an appointment at a local ear spa for a professional ear cleaning.

Avoid over usage of ototoxic medications and exposure to ototoxic chemicals

Ototoxic medications and ototoxic chemicals often cause temporary hearing problems when exceeding the recommended dosages or exposure. But, there are some medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) or acetaminophen that may cause permanent hearing loss if prolonged high dosage occurs. In one study, women who took either NSAIDs (excluding aspirin) or acetaminophen regularly for more than six years had significantly higher rates of hearing loss compared to those who took the medications for less than one year. It is important to be mindful of these medications and speak with your doctor for alternatives if needed. For work-related exposure to ototoxicants, it is imperative to wear the appropriate personal protective equipment to protect your hearing.

Avoid smoking

In addition to the many other negative health consequences of smoking, smoking has been associated with a higher risk of hearing loss. The toxic chemicals in cigarettes damage the vasculature which supplies the auditory system, reducing the blood supply to the ears and damaging the inner hair cells. Fortunately, the risk of hearing loss may diminish over time after quitting. The sooner you quit, the longer you can keep your hearing!

Minimize the volume of headphones

According to a 2021 study, using earphones for 80 minutes or longer in a noisy environment contributed to hearing loss. The loud sounds damage sensory hair cells in the inner ear, which serve to send auditory signals to the brain.

Lower your volume when listening with headphones to prevent music-induced hearing loss. 

Noise-canceling headphones are a good option for listening to audio in a busy environment, such as at a cafe or on an airplane. Remember to be aware of your surroundings and utilize the transparency mode when commuting to avoid accidents.

Use hearing protection

Noise-canceling headphones can help prevent playing audio too loudly but cannot replace hearing protection when preventing noise-induced hearing loss. Hearing protection comes with a noise reduction rating (NRR), which is tested by accredited laboratories and mitigates a certain level of noise exposure. Higher NRR values indicate higher levels of noise protection. Here are more differences between noise-canceling headphones and hearing protection.

According to the CDC, noise above 70 decibels starts to damage your hearing, and loud noises above 120 decibels can cause immediate harm to your ears. Preventing noise-induced hearing loss starts by wearing hearing protection when involved in a loud activity, such as at construction sites, movie theaters, sporting events, and concerts. 

High-fidelity earplugs reduce noise levels without compromising audio quality, which makes them perfect for concertgoers, musicians, and those who need to be aware of their surroundings. Options range from budget-friendly to higher-quality options to custom-fitted ear protection from an audiologist. Whichever you choose, remember to select the appropriate sizing for your ears for the best protection.

Children are more susceptible to loud noises due to their narrower ear canals, amplifying the sounds. Children who attend events such as Chinese New Year’s or monster truck shows need to wear headphones as well. The loud sounds from nearby fireworks, firecrackers and truck engines exceed safe decibel levels for their ears.

Doubling up on hearing protection by wearing both earplugs and headphones provides the strongest defense against noise-induced hearing loss and can be a good option for those especially sensitive to loud noises. 

For more ways to protect your hearing, check out our previous article on methods to promote ear health.

The next few weeks, months and even years are going to be a whirlwind of new experiences, emotions and challenges. You probably have an influx of questions about the next steps to come. From co-sleeping, to whether or not to breastfeed, the possibilities are endless when it comes to your soon-to-be future. Before jumping into the nitty gritty of new parenthood, childbirth comes first. There are certain questions you will need to ask yourself. Will your birth be medicated or natural? Will you choose to go with a doctor and/or a midwife? We want to help you get the most out of your pregnancy and childbirth experience—no matter what route you choose.

What does that mean? Well, first things first: if you’re looking for a doula or midwife for emotional support during labor or postpartum care, we’ve done some research for you! This post may contain affiliate links.

Receive Extra Support During Birth

One of the great things about having a Doula is that you now have a cheerleader as a member on your birthing team. They will give you unconditional support, emotionally, mentally, and physically. This is beneficial so that if you have a partner they can focus on being present just for you and your needs.  The Doula will be there for you when you need someone to talk to or just hold your hand. They will also make sure that you are comfortable, emotionally and physically.

Assistance with Facilitating Communication with Hospital Staff

Most women will agree that having a baby for the first time can be a whirlwind of emotions, hormones, and sleepless nights. You might be wondering what questions to ask your doctor, who to talk to when different nurses are coming in during the time of your labor, and maybe even what you should wear while giving birth.

Having a Doula at your side can help ease most of these worries by communicating on your behalf while you focus on giving birth and your partner focuses on you.

Assistance with Breast Feeding

Breast-feeding is a great way to bond with your baby and provide them with the nutrients they need.

But, just like the majority of most people, you may feel nervous about the process and unsure of what to expect.

That’s where the Doula comes in! A Doula by definition is a professional trained in breastfeeding who can help make your experience as comfortable and successful as possible. They can assist with everything from helping you choose the right breast pump to offering advice on positioning and latch-on techniques so that you’re well prepared before leaving the hospital.

And if you’re worried about cost? Don’t be! A lactation consultant can cost anywhere from $150 and $350 per hour, while doulas charge around $100 per hour making them the more affordable option!

Decrease Length of Labor 

Labor is a process that can last either only a couple of hours or can go on for days. That on its own brings on a bit of stress, but fortunately with the help of a Doula you can have them guide you through labor with breathing techniques and massage to help alleviate stress which leads to decreasing the amount of time in labor.

A Doula is someone who has gone through training to help guide women through their birthing experience. They are not as focused on the medical procedures but instead focus on motherhood. They can assist with breathing techniques, massage, emotional support and more!

By having this extra person by your side during labor the whole ordeal is  made less stressful which in turn means it will go faster and easier! This way you can spend more time focusing on making sure your baby is safe. 

Assist with Birthing Process whether Medicated or Unmedicated

When you think of Doula or midwife, you may think that it’s mainly for women who opt for an unmedicated birth. That is not the case and Doulas can be utilized to assist with the birthing process during both medicated and unmedicated birth.

For those who have an uncomplicated pregnancy and delivery, a Doula can still assist by providing emotional support, education on birthing methods, and help with labor preparation.

Decreased Infant Mortality Rates

Just like doulas midwives are trained health professionals who assist in the child birthing process. However midwives offer everything from gynecological exams to labor and delivery care. Being so involved along the way helps with decreased infant mortality rates.

Midwives are trained to keep a watchful eye on your pregnancy, but they also specialize in helping you through labor and delivery of your baby. Midwives can help you decide if you want an epidural or natural birth. They will be there with you every step of the way throughout your entire labor and delivery process, which is why it’s recommended that you choose a midwife who has experience with what is best for YOU during this time in your life.

Increased Satisfaction with Quality of Care 

You know what we love? A midwife.

Not only is a midwife a medical professional, but they provide patient based care like no other. They take the time to get to know you and your partner and as your pregnancy progresses, take the time to help develop your birth plan.

Pregnant women heard it all before: “You’re having a baby!” And then there’s that moment when everything changes. You can feel it in your bones. You start to see the world in a whole new way—and not just because of those swollen ankles or sore backside. It’s because you’re growing a human inside of you! And even though the changes are subtle, they are absolutely life-changing. This journey with a midwife can be made a little easier and simpler as they are a person who’s been through it many times before.

Lower Costs for Both Clients and Insurers 

It is common knowledge that having a baby can be expensive.

But did you know that if you decide to have a midwife, your birth will cost about $2000 less than if you go with an obstetrician?

And that’s not all! The great news is that midwives are sometimes covered under insurance—meaning you may not have to worry about the cost at all.

Postpartum Support

It’s no secret that new moms are very busy people. Between caring for their little one and trying to get back into the swing of a normal life, there’s just not a lot of time for anything else. But did you know that postpartum care is a crucial part of your recovery and reproductive health?

The first six weeks after having a baby is a critical time when you’re at risk for infections and other complications, so it’s important to be vigilant about your health during this time. And while most doctors will check in with new moms at their six-week postpartum checkup, midwives take things a step further by checking in with their patients throughout the postpartum process—even months after delivery!

Decreased Risk of Needing a C Section 

If you’re choosing to go the unmedicated birth route, a midwife is perfect. It has also been proven that women who use midwives need fewer interventions during their labor. This is what constitutes the lower risk of needing a C-section.

If you want to know why let us explain!

Women who use midwives are more likely to have more control over the whole process. They can decide how much intervention they want during labor and delivery, and can refuse any kind of medication or assistance they don’t want. This makes them feel in control of their bodies, which translates into a better experience overall.

These women are also less likely to need interventions like an epidural or an episiotomy because they’re able to work through their contractions with breathing techniques instead of painkillers. This means there’s less risk of needing an epidural because they utilize natural pain relief methods through contractions. 

After all, we’re based here! But we also love our city because it’s got a ton of things going for it—one of which is Samir Becic. It’s been almost 4 years since HFR founder Samir Becic was named “Fitness Czar” for the City of Houston! What better way to celebrate the anniversary than with a series of healthy living recommendations for Houstonians?

Mayor Sylvester Turner proclaimed Samir with the official title on November 1st, 2018 following 16 years of Samir’s dedicated service (starting with Mayor Lee Brown in 2002) to make the city a healthier and fitter place to live. In honor of our founder and his tireless work to make the city a healthier place to live for the past 20 years (as a volunteer and 4 years as “Fitness Czar”), we’ve decided to share some of our favorite healthy Houston recommendations- to see all of our top picks, click here.

10 Best Houston Parks

Houston is one of the largest cities in the country. Inside the city, staying active is important to many residents. Besides going to the local/residential gym, where else can one be active in their everyday life? The public parks! Houston and its surrounding areas feature over 366 parks, more than 200 green spaces, and more than 125 miles of hike/biking trails. But what are the best ones? The most popular ones? Read below to find out: 

1. Buffalo Bayou Park

Located north of Montrose and a few miles west of Minute Maid Park, lies Buffalo Bayou Park. This 160 acres park features over 20 miles worth of trails to enjoy! Each path features five-feet wide asphalt. This park features lighted pathways all along the bayou. With the stunning views you will be sure to have a fun, safe walk.

2. Bell Park

Located along Montrose Boulevard, this 1.16 acre park features hundreds of live Oak Trees. Opening in 1970, this small park is named after Mr. and Mrs. C.C. Bell, Jr., who donated the park to the city. Water elements are a large part of the overall design and make this park even more inviting. 

3. Levy Park

Opened in 1941, this 6-acre park is the perfect place to stay active, such as going on a casual jog. This park features a community garden, children’s park, activity lawn, enclosed dog parks, and a rain garden! Although not featuring any trails, this park is the perfect spot to run around and stay active with either a dog or even your kids!

4. Hermann Park

Built in 1914, this 445-acre park features lots to do while staying active. This park includes multiple mile-long trails and plenty of beautiful environments to experience. Some of these environments include the Japanese Garden, McGovern Lake, the Marvin Taylor trail, the Mary Gibbs, and Jesse H. Jones reflection pool, and more!

5. Buffalo Bend Nature Park

Named after Yolanda Black Navarro, this 23 acre park is a beauty. Initially an abandoned industrial property, this now green space features three wetland ponds, a cistern, native plantings, pond overlook, interpretive signage and hike and bike trails. This park not only is there for running and biking trails but to also educate people on the nature of the area.  

6. Memorial Park

A favorite amongst Houston joggers, Memorial Park is 300-acres and includes 2.88 miles of walking/running trails. It is also known as the biggest urban park in Texas. Inside the park also includes the Houston Arboretum and the Memorial Park Golf Course. 

7. Eleanor Tinsley Park

Located inside of Buffalo Bayou Park, this park includes many fun features. Located inside is Joe & Jamail Skatepark, the shady Grove Victim Memorial, a Henry Moore sculpture entitled “Large Spindle Piece“, the Houston Police Officers’ Memorial, Glenwood Cemetery, the San Felipe playground, jogging trails, and a sand pit which can be used for volleyball.

8. Donovan Park

Located in the Heights, this small park is a popular family gathering site and distinctive landmark. Although it is only one city block in size, this park features an impressive wooden playground. Kept up with by the Houston Heights Association, this park is well maintained and safe.

9. Discovery Green

 Located in the heart of downtown, this 12-acre park is always full of people and events. With events happening all year long, there is plenty for you to see and do. Although this park is on the smaller side, being able to go on a run and able to see large art fixtures and events make for an entertaining experience.

10. Spotts Park

Located just north of Buffalo Bayou Park, this 16.24 acre park is full of fun things to do to stay active. Includes walking/running trails, playgrounds, tennis and basketball courts, and more facilities. Opened in 1980, this inner city park is a favorite for runners, joggers, walkers, or those just looking to have lunch somewhere pretty. 

Can save money. A Forbes study, using Wellio data, found that cooking meals at home are about three to five times cheaper than eating the same meal at a restaurant or from a delivery service.

Saves time. Instead of chopping vegetables for use in one recipe every night, you can set aside some extra time and chop all of the fruits and vegetables you will need for the whole week’s worth of meals.

Helps with portion control. Many restaurants serve more food than should be consumed in one meal. Eating from larger plates, containers, and having excess food lying out leads to overeating according to the CDC. By meal prepping you can avoid all of these healthy eating pitfalls because planning and packaging food beforehand can decrease the risk of “eating with your eyes”.

More food variety. Since you get to decide what to cook instead of relying on what is available at restaurants or fast food establishments, you have the opportunity to create meals that are best for your diet. Studies show that individuals that meal plan and prep have more nutritionally balanced and varied diets compared to those that do not.

Decreases your risk of diabetes. A study in the International Journal of Behavioral Nutrition and Physical Activity found that individuals who reported engaging in meal prepping and meal planning were associated with lower rates of obesity when compared to those that did not.

Keeps you on track of your diet plan. By prepping out your meals in advance you control exactly what is in each meal you will be eating during the week. You will be better able to avoid the hidden calories and sugars that are often present in foods that you order when eating out.

Reduces stress associated with deciding what to do for meals. Life is busy and long days at work, balancing other responsibilities, and even going to games and practices can take a toll on the time available for cooking. By meal prepping you won’t have to worry about finding time to cook a whole meal every evening and eliminate the dinner stress. Instead you already have a healthy meal waiting for you!

Increase your willpower to avoid processed food. If you know you have a delicious meal waiting for you at home all ready to go, you will be less likely to be tempted to stop for something on the way home. Therefore, you will be able to stick to your diet plan no matter what life throws at you.

Perfect for people on the go. Meal prepping is perfect for people that are constantly on the go because you set aside some time during your week to plan out and prep your meals and don’t need to think about it again for the rest of the week. Plus, the meals and snacks you prepared can be put into whatever container is most convenient for you while you are on the go.

Decreases food waste. When you have a planned menu you are less likely to waste food due to spoiling before they could be eaten or forgotten. According to a  study in Sustainability, food waste is far greater among households that have increased rates of spontaneity in dinner planning than those that report meal planning.

May aid in healthy weight loss. Meal prepping encourages healthy eating by making it a cheaper and more convenient option than it would otherwise be, making your healthy diet more likely to be maintained. According to a study in Preventing Chronic Disease, increasing fruits and vegetable consumption, decreasing fast and processed foods and increasing physical activity was the most effective and common strategy for losing weight and maintaining weight loss.

Keeps you motivated to stay healthy. By meal prepping you will be able to avoid becoming discouraged by giving into an impulse or cravings because you know there are healthy options at home that you will be able to eat. This keeps you from slipping off track.

Regulates your metabolism. According to the DukeHealth blog summary of a Duke study, eating smaller meals and snacks throughout the day is better for you than calorie loading at regular meal times. By eating smaller amounts throughout the day you avoid overworking your digestive system and allows your body to run smoothly instead of experiencing spikes and crashes.

Reinforces a healthier diet and eating habits. By reducing the stress associated with trying to decide what to eat after or during a busy day, increasing the convenience of healthy eating, and maintaining the motivation to stay healthy; meal prepping allows you to stick to a healthy diet and eating habits.

Decreases the amount of single-use plastics. According to Ocean Conservancy, 8 million metric tons of plastic waste ends up in our oceans per year! When you meal prep you can decrease the amount of single-use plastic you would otherwise use (and possibly end up in our oceans) if you ate out somewhere, especially if you are prone to eating items that are packaged in a lot of plastic. Make sure to use reusable plastic or glass containers when storing your prepped meals, and you’ll be doing your part to save the environment!

Do It For You
Everyone makes their own path in life. No one else is in charge, you decide what to do. Since you are the creator of your own destiny, why not choose to live healthily? Forget other people’s opinions or judgments, the only thing that matters is what you think about yourself. Believe you are worthy of being healthy and experience the rewards of taking care of yourself. At the end of the day, you have the choice and you will be the one to reap the rewards.

Inspire Others
Live well to help yourself, but also use that to inspire others around you. Close friends and family will start to see a change in your appearance and attitude. You will be more energized and happier, and the benefits are sure to encourage your loved ones to make a change as well!

Fight Off Illness
If you take care of your body then you minimize the risk of developing disease and cancers. By consuming foods that nourish your body you lower your risk of heart disease, diabetes, cancers, and more. Throw in some daily exercise and your chances of getting sick are even lower. Engaging in these practices will strengthen your body to fight illnesses that can creep up throughout life. “Let food be thy medicine.”

Now Is The Time
It is so easy to say “I’ll do it tomorrow.” But TODAY is the day to take charge of your health. By starting today and not putting it off, you honor your body and give it the gift of good health. Start to take care of yourself by being impeccable with your word and reap the benefits of beginning. You have to start sometime, it might as well be today. After all, tomorrow is never guaranteed!

Your Future Self Will Thank You
Picture yourself 10 or 20 years down the road. What do you want to feel and look like? Do you want to be energized, happy, and fit, or sluggish, unhappy, and overweight? Are you happy with the direction you are going? The choice is yours. Those who are healthy every day live longer simply by virtue of their daily habits. But nothing happens overnight. Look at the bigger picture and realize why it’s so important that you start today.

Challenge Yourself
Don’t get me wrong, living healthy isn’t always easy. Serious challenges come along that get in the way of your plans. In such instances, commitment and discipline are your best friends. Keep life interesting and fulfilling by learning to choose the right foods and workouts for you. Mix things up and push yourself to the limits. Be proud of all that you’re capable of!

Feel Good
Many positive changes start to take place when you decide to take care of your health. Exercise ultimately impacts your mood for the better, leaving you feeling great and happier than those who don’t work out. Certain healthy foods can do wonders for the human brain, from improving memory to reducing stress, your mental health will flourish.

Look Good
Although appearance isn’t everything, it’s still something to be proud of when you’ve worked hard for a fit body. Your self-esteem will soar like never before when you start to see those muscles developing! Looking good makes you feel good in return, and a fit body will enable you to do many different things. Wanna climb a mountain or become a personal trainer? Go for it! How about signing up for a Tough Mudder? You got this!

Inspires Creativity
In need of some inspiration yourself? Sometimes our motivation can hit a wall and simmer out. It’s easy to let this block takeover and get stuck in a rut. Thankfully, research has shown taking a walk or just simply moving can help bring us back up and inspire creativity. Physical activity can flood your brain with new ideas and innovations. Who knew healthy living could be so empowering?

Sleep Better
A lot of people struggle with getting enough sleep at night, it’s common. But there’s nothing that a little exercise and eating the right foods can’t help! Exercising during the day keeps your energy levels up which can help get better shut-eye at night. Poor nutrition can also stunt a good night’s sleep so make sure to eat nutritious foods throughout the day and avoid sugar and caffeine close to bedtime. Getting an adequate amount of sleep each night will enable you to perform the daily functions of life filled with energy and vigor.

Here are the six nutrients that doctors and nutritionists around the world have deemed essential for prime health and how you can incorporate them into your diet:

Protein

Protein is one of the essential nutrients for your body because every cell needs it to function correctly. It helps your body fight infection, rebuild tissue, and ensure the growth and development of your muscles, hair, and skin.

Protein-rich foods that you can easily find are:

• Red meats (steak – 26g /3 oz)
• Poultry (chicken – 28g /3 oz)
• Fish (tuna – 22g /3 oz)
• Eggs (6g /egg)
• Soy (23g /oz)
• Nuts (27g /cup)
• Some grains (quinoa – 8g /cup)

Carbohydrates

When many individuals say they are going on a “no-carb diet,” they often mean cutting simple carbohydrates, It includes white bread and pasta from their daily life. However, while simple carbohydrates are not always necessary, your body needs complex carbohydrates to support your immune system, brain function, nervous system, and energy levels.

Here are some foods rich in complex carbohydrates that your body will love just as much as you do:

• Brown rice (40g /cup)
• Vegetables
• Whole grains (pasta – 40g /cup)
• Fruits
• Oatmeal (20g /cup)
• Barley (135g /cup)

Fats

When you hear the word “fats,” you probably wonder why they are an essential nutrient for your body and likely even associate fat with unhealthy eating. However, fats that are not saturated or trans fats are beneficial and necessary for cell growth, muscle movement, balancing blood sugar levels, brain function, vitamin absorption, and reducing the risk of heart disease. 

Here are some healthy and beneficial fat-rich foods for your everyday diet:

• Nuts
• Fish (such as salmon or tuna)
• Coconut and vegetable oil
• Seeds 
• Dark chocolate
• Avocados

Vitamins

There are many vitamins that physicians suggest you get throughout the day, and it may seem impossible to get in all of them. But no need to worry, as there are many non-pill ways to get in your daily vitamins. For example, you may know you can get Vitamin D from the sun. With a balanced diet, it is easy to get the suggested amount of all vitamins daily. These vitamins help strengthen your bones, maintain healthy skin, boost metabolism, and aid brain function. 

Here are a few food options that contain the vitamins you need:

• Fish
• Leafy vegetables
• Pork, beef, and lamb
• Mushrooms
• Eggs
• Tropical fruits
• Nuts and seeds

Minerals

You don’t always need dietary supplements to get in your essential minerals because many foods contain them naturally. The two types of minerals are: major minerals and trace minerals, and your body needs both to have strong bones, healthy skin, balanced water levels, and more.

These are some foods that are high in both trace and major minerals to include in your diet:

• Poultry
• Whole grains
• Egg yolks
• Beans
• Fruits
• Dairy products
• Seafood

Water

While humans can go a bit without food, they will only survive a few days without consuming water, making it one of the essential nutrients. Since up to 60 percent of your body is made up of water, every cell needs it to survive. Along with hydration, water helps flush toxins out of your body, transport nutrients, and prevent constipation.

It is recommended that you drink 3 liters of unsweetened bottled or tap water every day. Still if you need more flavor, a slice of lemon will make your water even more tasty and beneficial for your body.

In addition to drinking water, here are a few fruits and vegetables that contain water within them: 

• Watermelon
• Strawberries
• Cantaloupe
• Cucumbers
• Lettuce
• Oranges
• Tomatoes

If you would like to calculate your suggested amount of nutrients every day based on your age and gender, go to the Daily Nutrient Requirements Calculator and see a medical professional if you feel you are still not getting your essential nutrients.

A safe, stable, home is the foundation of emotional and physical health. Without it, families and individuals cannot thrive. But for the world’s nearly 80 million forcibly displaced people, home is anything but stable. 

Refugees and displaced people represent the fabric of their home societies: mothers and fathers, teachers and business people, leaders, and thinkers of today. Their children are their future, and together they will be responsible for rebuilding their homes and communities when they return. The success of development efforts in post-conflict settings is directly tied to their present well-being. 

Unfortunately, due to the long, protracted nature of the world’s current conflicts, these lives are stuck in limbo for decades, and our global aid system has yet to find a good solution for them. After the initial rush of acute emergency assistance subsidies, millions of people are still caught in a grey space between emergency relief and long-term development. Temporary shelters designed in immediate response to crisis become long-term dwellings. Within their walls marriages are made, babies are born, and family members are lost to age or disease. Even though life in a shelter is meant to be temporary, the impact of spending years living in inadequate housing is long-lasting. 

Every Shelter is committed to responding by creating better provisions. They know that the need is massive and funding is tight, so they come alongside partner organizations to co-create new products and designs to make their resources work smarter and more effectively for the long-term dignity of their beneficiaries. Every Shelter is passionate about innovating life-dignifying solutions that help families build the foundations they need to rest, recover, and reclaim their future.

Our founder Samir Becic met with Every Shelter board member and MIT Professor Admir Masic to tour a prototype of their housing in Houston, TX. Samir was impressed at the design quality and thoughtful touches in the units.

To donate to their wonderful mission, please click here.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

• Helps people overcome speech disorders: People with dysarthria lack muscle coordination in speech movement. Therapy dogs can help with this by increasing the attention span and improving coordination.
• Anxiety relief: Therapy dogs can help patients suffering from disorders such as anxiety, severe disruptive behavioral disorder, ADHD (Attention Deficit Hyperactivity Disorder), and ODD (Oppositional Defiant Disorder).  Studies have shown that when we touch dogs, it has healing power because hormones like dopamine and beta-endorphin are released.
• Aid with dementia: Often if the elderly develop dementia, therapy dogs are able to provide aid by assisting with simple tasks. These tasks include such things as retrieving items, walking with those afflicted, and providing support for those in their care mentally and physically.

• Encourage communication: Dogs have a wonderful way of connecting with people by putting them at ease. Dogs can sense human vocalization and gestures. It’s been shown that people who have difficulty communicating often find it easier to do so with a dog, due to their ability to listen but not respond or criticize.
• Help with autistic children: Dogs give something to talk about between autistic children and their parents. They provide a non-judgemental medium to communicate and have a common area of interest while also allowing them to benefit from the aforementioned ability to encourage communication.
• Physiological benefits: Therapy dogs can reduce blood pressure and help the patient relax in a more comfortable setting. A dog’s sense of touch can automatically send a positive receptor, such as a warm sensation between the human and the animal. This is a rewarding way to calm the patient who may suffer from anxiety.
• Helps around the household: Therapy dogs are certified-trained to retrieve medication for the patient, answer the doorbell, and respond quickly to a smoke detector if the patient is unresponsive. These dogs are called animal-assisted therapy-trained dogs
• Promotes socializing: A study by Harvard shows that dogs are not only good companions themselves, but they can also help create human-to-human friendships and social support, both of which are good for long-term health. People with dogs are 60% more likely to meet new people!
• Different types of therapy dogs to fit various needs: With each patient, there’s a different type of therapy dog trained to be suited for the different needs of that person. The first is the “Therapeutic Visitation” dog, these are regular dogs who are taken by their owners to Rehabilitation clinics, retirement homes and hospitals. The Next type is the “Animal Assisted Therapy” dog which helps its people in rehabilitation clinics reacquire their fine motor skills. Finally is the  “Facility Therapy” dog who is tasked with helping seniors and dementia patients.
• Promote exercise: Having a therapy dog can increase your willingness to exercise and improve your motor skills. It is healthy for both the owner and/or patient and dog to take frequent walks, which enables you to go out and enjoy the fresh air and reap the benefits of communing in nature and those associated with exercise.

Cell phones give off Radio Frequencies (RF) that can enter our bodies. These RFs have the ability to change our insides without us even noticing. Out of the entire body, the brain is affected the most. When you’re on a call, the phone is usually right next to your ear. This means that it is also very close to your brain. Excessive exposure of radio frequencies to the brain can cause many health concerns. Ranging from minimally intrusive to life-threatening, here are the most notable ones:

Weakening of the Brain-Blood Barrier and Hippocampus

The brain-blood barrier (BBB) is a selective membrane. It allows the selective exchange of substances between the brain and blood. It inhibits the passage of pathogens and other harmful substances.

A study was conducted by Dr. Leif Salford on rats to observe the effects of RFs on their BBBs. After exposing them to RFs for 3 hours a day for 28 days, they saw concerning results. The BBB and hippocampus (responsible for spatial and emotional memory and stress response), among other parts of the brain, deteriorated. 

Brain Tumors and Cancers

Tumors and cancers are one of the most deadly health problems caused by RFs. Extended exposure of RF is said to have harmful effects on the brain and other parts of the body.

RF in cell phones can cause cancerous brain tumors (gliomas), non-cancerous tumors (meningiomas), non-cancerous tumors of the brain connecting to the ear (vestibular schwannomas), and tumors of the salivary glands.

In the beginning, there wasn’t enough evidence to conclude that RFs caused cancer. Then, a team of researchers at the National Toxicology Program conducted a 10-year study on rats. The study concluded that exposure to the RFs emitted by phones caused both brain cancer (glioma) and nerve tissue damage (schwannomas).

Headaches

Due to the amount of screen time that people get, headaches are the most common form of harm from phones. This isn’t due to the Radio Frequencies but it’s because of a couple of other reasons.

When using a cell phone, people are often hunched over. This creates tension in your spine and your neck. For an extended period of time, it can turn into a headache. Additionally, the blue light that is emitted from phones causes the eyes to become fatigued. The constant staring without giving your eyes a break strains them.

The number of hours you use your cell phone is directly linked to the frequency of headaches. Non-stop use can even cause migraines. Both of these types of headaches and migraines appear after extended cell phone usage.

Cell phones give off what is known as “blue light”. Blue light is a type of light that humans are able to see with the naked eye that comes from screens. Over time, this blue light can cause blurry vision, eyestrain, dry eye, macular degeneration, and even cataracts. Wearing blue light glasses can help reduce this type of strain. 

Sleep Disturbance

As precious as sleep is, many people will ruin it without even noticing it. Numerous people will use their phones right before they sleep without thinking about the harm it brings.

Using your phone before bed reduces the production of melatonin. Without melatonin in your body, instead of feeling sleepy, you’ll become more alert. The blue light emitted from phone screens messes with your circadian rhythm and makes your body think it’s still daytime. This has an adverse effect on your slow-wave and rapid eye movement (REM), 2 important stages of sleep.

Children are even more sensitive to blue light and the effects are magnified. Nonetheless, using a phone before you sleep will leave you feeling tired when you wake up.

Higher Absorbance of Radiation in Children

Since children are small, their skulls are thinner. When they’re exposed to the same RF as adults, they absorb more of it, quickly. A child’s brain decomposition is 2 times more than an adult when absorbing RF energy. Children therefore, tend to develop many behavioral and emotional problems early on.

Studies have shown that children that receive high amounts of RF may develop ADHD. Mothers that used cell phones excessively gave birth to babies with higher levels of lead in their blood.

Children that are exposed to high levels of RF energy have an increased risk of developing numerous tumors and cancers as well.

“It is enormously important that during the current crisis we all stay physically active at home- not just for our physical health, but also for our mental balance. It is crucial that our children stay active because staying confined is particularly challenging for them due to their excess energy. With a daily activity plan, we can turn this unorthodox situation into a positive one. Let’s see this as an opportunity, not as a burden. We have more time to stay active and to stay fit so that when this is over, we should all be the fittest we have been in years!” says Health Fitness Revolution founder Samir Becic.

Exercising games with children is more focused on exercise play instead of a traditional workout. Fitness with kids is all about fun and games! We have found 10 fun and easy exercises to do with kids, that the whole family can enjoy!

• Running: Running is the perfect exercise for kids and adults alike! It gets the heart pumping and blood flowing. It is also an exercise that can be paired with numerous games. You can have a relay race with your children, play tag, or even just chase each other around the house. You can change things up by changing the running pattern. Switch to skipping, high-knees, butt kicks, or even running in place with fast feet. Running in place is an option if you live in a small space and don’t have access to a backyard!

• Squat Relay: This is a great exercise that involves quick sprinting, squats, and motivational high-fives! Have each member of the family go to different sides of the room. Whenever you say the word “go!” everyone sprints to the center of the room and does three squats (you can increase based on ability). Between each squat, every family member has to high-five the person across from them. After the squats, everyone sprints back to their side of the room, then repeat!

• Penguin Shuffle: Shuffling is a workout that is both fun and effective. Everyone starts on one wall, then, with hips and knees bent, eyes forward, and your chests lifted, everyone side-shuffles to the other side of the room. Whoever wins gets to decide what exercise game to do next. To make it more difficult or just to switch things up, have everyone hold a pillow (or any item) between their legs and see who can shuffle the quickest without dropping the pillow.

• Musical Creepy Crawlies: Branching off of the classic game of musical chairs, musical creepy crawlies is a fun way to stretch your limbs and get your heart pumping. You can either download a musical chairs player, look one up on YouTube, or assign someone to start and stop the music. While the music is playing, everyone is laying on their backs, wiggling and kicking their arms and legs as fast as they can. When the music stops everyone must jump up. The last person to jump up is out.

• Jumping: Jumping is a great way to build muscle strength, increase exercise endurance, and exercise the heart. Kids love to get their feet up and off the ground. Have a parent be Simon and play a fun game of Simon Says. Start with hopping up and down, then switch to any other type of jumping exercise. Some ideas include jumping jacks, one-foot hops, tuck jumps where you bend your knees while jumping, criss-cross jumps where you cross your legs or feet while jumping, and hurdle jumps where you jump forward and backward or side-to-side jumping over an invisible hurdle.

• Traffic: This is a BOKS version of “Red Light Green Light.” Instead of just running and stopping, this includes other exercises and variations. Choose someone to lead the game and then teach everyone the movement rules. In the beginning, it may be easier to shout the movements along with the traffic call.
  • Red light = Stop Moving
  • Green Light = Run
  • Yellow Light = Side Shuffle
  • Speed Bump = Bunny Hops
  • Carpool = Find a Partner and Run Holding Hands
  • Deer Crossing = Gallop

• Dance: Involve the family in dancercise! Make a playlist of everyone’s favorite song and let each person lead the dancing to their favorite song. You can also just dance together and have fun! Exercising doesn’t have to be a chore and doesn’t have to involve classic workout moves. Taking time to get your body moving and heart pumping is a wonderful way to exercise.

• Play Cards: A fun way to involve games and kids in exercise is by incorporating them all together. Pick your child’s favorite card game (face-cards, uno, or other) and assign each suit, color, or number an exercise. Every time a 3 shows up, everyone has to do 3 jumping jacks or every time a red shows up, everyone has to do 5 burpees. Mix and match with exercises everyone enjoys and everyone can participate in.

• Corners: Divide everyone up so they each have a designate home corner. This can be done with music stopping and playing as with musical chairs or you can have a designated person to say “Go!” at any time. When the music is playing, everyone is running around the room in a circle. When the music stops, everyone runs to their corner and does an exercise until the music starts up again. Let each corner decide what exercise they would like to do to give them ownership over the game.

• Stretch: Take time to work the muscles and help them increase flexibility and range of motion. Stretching also reduces the risk of injury, promotes blood circulation, and reduces muscle soreness. Hold an impromptu yoga class with your family. Lead them in simple yoga exercises and stretches. Remember the importance of breathing. Lead them in breathing exercises as well. This will increase mindfulness and calm down the minds and bodies of your family.

• Plant a Garden: A garden can consist of herbs, vegetables, or flowers! Research and find what grows best in your area. Have each member of the family pick their favorite plant. Designate a place in the yard (or make a place in the house with containers) to dig up the dirt and teach your children how they can grow things with their own two hands! Once the plants have grown, you can show them how to make good use of what you have grown together.

• Cook Together: Cooking with kids, whether you are following a recipe or just being creative, promotes healthy living. It introduces scientific concepts, increases focus and attention, and helps kids to learn an important life skill. Let each family member help set up a meal plan where everyone picks their favorite food to cook. Work together to make the dish come to life! This will be a fun activity to do together and help everyone to eat healthier and gain new experiences.

• Make Art: Have everyone find their inner artist. Whether you are sitting inside or under the shade of a tree, everyone can participate. Select an object for everyone to paint, draw, or even write about. Learn how everyone views the world in different ways. You can make a home-made art museum and display the work on the walls or on the fridge.

• Put on a Show: Let your kids have a creative time of their own. Help to set up a stage in the house. Have everyone show off a talent, such as singing or dancing, or even hold a comedy show. Magic shows, puppet shows, or any kind of silly show is welcome. This creates a fun bonding time where everyone can learn more about one another.

• Camping: Whether indoors or in the backyard, have a fun camping trip. Turn off all the lights and pull out the tent. Take time to stare at the moon and stars together as a family. You can each take turns learning a constellation and finding it in the sky. Bring flashlights and make camping snacks like s’mores and roasted hotdogs. Just because you may be in self-isolation doesn’t mean you can’t experience the great outdoors in your own way.

• Make Popsicles: Making homemade popsicles is a fun and easy activity. They can be made with fresh fruit and you can use coconut milk to make then gluten and dairy-free if need be. Without the added sugars and artificial flavorings, homemade popsicles taste delicious and are a very healthy alternative to store-bought ones. You can find a fun recipe here.

• Yard Work: This is the perfect way to involve the whole family and check things off of your to-do list at the same time. Though it may be difficult to round up older kids to help with the work, you can turn the yard work into smaller projects where everyone can pitch in. If you have little kids, there is nothing they love more with yard work than pretending t mow the lawn with mom or dad. Yard work helps keep up activity and expend energy, giving everyone the workout they need to stay healthy and happy.

• Animal Races: Kids have a lot of energy that needs to be expelled each day. Though school playgrounds are closed, they can still have fun ways to run around and use their energy. Instead of just letting them run around the house, organize a race in the living room or backyard. Switch between different styles of running for each race. Start with hopping like a bunny, then waddle like a duck. Have everyone pick their favorite animal and show how they move for each round of the race.

• Scavenger Hunt: Though this activity takes a bit of preparation, it is a very rewarding experience for everyone involved. Make a list of things to find and write a clue about each one. Hand each child a list of the clues and let them loose to find their inner Sherlock. Kids can race each other to find each item for a fun prize at the end.

• Sock Skating: If your family loves to ice skate or rollerblade, the fun doesn’t have to end just because you are stuck inside. If you have hardwood or laminate flooring, put socks on to skate around. Have everyone try tricks, like spinning or seeing who can slide the farthest. For an extra challenge, stick a piece of wax paper under each foot to make it even more slippery! For more active things to do at home, we wrote a Top 10 list here.

Hand Sanitizer

Hand sanitizer to keep the germs away and help reduce the amount of bacteria and viruses being spread.

Masks

Cute holiday masks to encourage health and safety during the COVID-19 pandemic and can also serve as a reminder to social distance!

Lip Balm

Lip balm protects lips and decrease cracking from the harsh, cold weather!

Hand lotion

Hands can also “crack” during the winter, especially now that people are constantly washing their hands. Encourage people to stay moisturized!

Body lotion

Moisturized skin is a key to beauty and looking young and healthy.

Facial Spray

A little boost for people’s skin to stay hydrated.

Hand Grips 

People don’t often think about their hands needing to stretch an exercise, like the rest of their body. This can be a good reminder and encouragement to start.

Jump Ropes

Jumping rope is for all ages and for anyone to do at their own pace! A great way for people to workout their lower and upper body and burn calories.

Workout Bands

A simple stocking stuffer that will build strength and flexibility.

Workout gloves

Workout gloves will help people to protect people’s hands when working out.

Hair Ties

Nobody wants hair in their face when they’re working out!

Socks

Socks will help to keep people’s feet warm during the cold winter, but they will also seal in moisture to decrease dry feet.

Fitbit

A little on the pricier side, but fitbits can track a person’s fitness journey through time, calories, heart rate, and more. This will encourage people to track their health and fitness journey, which can lead to them living healthier lifestyles.

Headbands

Another way to keep hair out of people’s faces when working out, but also something to soak in a some sweat.

Hydro flasks

Water is one of the most important things in life! A hydro flask can remind people to constantly stay hydrated and healthy by drinking water.

Essential oils

Essential oils can relieve stress throughout the holidays, pandemic, and maybe even from work or school.

Sugar scrub

Sugar granules aid in reducing ingrown hairs, makes skin feel smoother, and can give skin some glow.

Mini waterpik

Dental hygiene is important to health! A lot of people skip the flossing, but a mini waterpik can help to encourage people to, since it’s an important part of avoiding oral and overall health issues.

Exercise ball

Deflated, of course, there are so many workouts that people can do on a workout ball and it’s an especially great stocking stuffer for those who are too afraid to go to the gym, as a workout ball can be used for a variety of workouts.

Vitamin C

It’s cold and flu season and we are in the middle of a pandemic! Vitamin C will help boost one’s immune system, heal wounds properly, and more.

Question of the day

Choose a question or two for everyone to answer every day. Questions for this family can be as simple and silly as, “If you were a fruit, what fruit would you be and why?” to as deep and personal as “What does ‘family’ mean to you?” No matter the questions you choose to ask, take this time to listen, share, and hopefully, learn more about one another. 

Explore old family pictures

Take a trip down memory lane; Photographs can serve as a powerful tool to help us connect us with the past. With everyone together, now’s the perfect time to dig up those old photo albums and spend time reminiscing over old memories, and if you have time, try recreating some of the photos!

Write thank you notes to local doctors and nurses

A simple thank you can go a long way in making someone’s day! There are many benefits to incorporating gratitude into our day to day lives and what better time now than to show appreciation for the medical professions in our community who are working extremely hard everyday fighting this pandemic. 

Family trivia night

Let’s see how well each member of your family knows one another with a family trivia night! Have each family member write down questions about themselves for everyone to answer and let’s see who knows who the best! 

Cooking Contest

Channel your inner Gordan Ramsey and show off your competitive side with some good old family competition! From healthy dishes to kid-friendly dishes, you can get really creative with this! May the odds be ever in your favor.  

Family time capsule

Time capsules help preserve objects, moments, and memories that are most important to us, and give us something to forward to in the future. Collect your favorite items, write your future self a letter, and put it all in a container for your family to go open again in 10, 20, or even 30 years from now.

Themed Family Dinners

As the popular saying goes, “nothing brings people together like good food.” There are many health benefits to home-cooked meals, so set a date, pick a theme, and get cooking! From taco night to Hawaiian luau to backyard campfire dinner, the world is your oyster! And if you’re feeling extra creative, you can even dress up!

Recycled Crafts

Go green by taking your recyclables and upcycling them into eco-friendly crafts! Just from plastic items alone, you can reuse and remake a multitude of craft projects. From useful home appliances to adorable room decor, the possibilities are literally limitless!

Outdoor picnic

Summer is here, and if you enjoy the outdoors, now’s the perfect time to pack all your favorite foods and find a nice spot outside for one of the best family activities, a wholesome family picnic! Take this time to bathe in the warmth of the sun, breathe in the fresh summer air, and reap all the health benefits that family picnics have to offer!

Express gratitude for one another

Lastly, don’t forget to take as little as a second every day to express your gratitude towards your loved ones! Studies have shown that just a simple sharing of gratitudes like, for example, before dinner every day, can go a long way in improving your psychological, social, and physical health. Take this opportunity to engrain gratitude within your life and use it to cultivate your relationship with your family.

Do you have any family activities you’re using during quarantine? Let us know in the comments!

Abbey Sharp, RD

Abbey posts her expertise both on Instagram and YouTube with almost 100K followers. She mixes humor with science-backed nutrition advice for any person. She posts weekly videos on her Youtube channel evaluating vlogger’s “What I Eat in a Day” videos, and posts delicious recipes on her Instagram.

View this post on Instagram

We’ve all heard the age old health advice “Everything in moderation”. But what does this even mean exactly? . . I’m sure you’ve heard this popular wisdom before from your family and friends, and maybe you’ve used it as well. But is it even possible to eat moderately after years of dieting? How can you possibly eat moderately when you have no idea what eating in moderation is or what it looks like? Is it the same for everyone? Can you still meet my health goals while eating in moderation? . . . I answer the question “WTF is eating in moderation?” in the link in my bio . . . . . #dietitian #nutrition #nutritionist #intuitiveeating #dietculture #everythinginmoderation #antidiet #healthyeating #healthylifestyle #healthyliving #healthyfood #healthylife #foodfreedom #foodfreedomforever #foodblogger #mommyblogger #foodblog #wellness #healthychoices #instamom #health #bodykindness #hunger #wellbeing #healthybody #foodisfuel #ohheymama #balancednotclean #nourishnotpunish #eatittobeatit

A post shared by Abbey Sharp-Dietitian Blogger (@abbeyskitchen) on May 29, 2020 at 12:50pm PDT

Jessica Jones, RD

Jessica is a San Francisco-based dietitian. She has her own blog “Food Heaven Made Easy” in addition to meeting with patients through nutrition therapy at the University of California San Francisco.

View this post on Instagram

New week, lots of feelings. In the past few days, we’ve had over 30K people join our page. On the one hand, we’re excited to connect with more of you. At the same time, we’re overwhelmed with the massive amount of messages, interview requests and shoutouts. There’s been a huge push to follow more black people in food, which is great. This is also a tiny first step towards creating meaningful and genuine connection with black people in this industry.⠀ ⠀ We encourage you to get familiar with our content and the tight community we’ve cultivated over the years. We’re food lovers, we love creating recipes. We also stand for food justice, body respect and inclusivity, and cultural competence. We don’t promote weight loss, restrictive diets, or cleanses. We’re about celebrating all bodies exactly as they are, and provide resources to help you develop a pleasurable and balanced relationship with food.⠀ ⠀ If you’re open to learning and engaging about these topics with us in a sincere way, consider this a warm welcome to our page. If you’re just looking for another black person in food to follow, this may not be the community for you. And we don’t mean that in a mean way. What we stand for, popular opinion or not, will always come first before numbers or social following. Thanks for slowing down and reading this, and sending love to you all. Wen & Jess ⠀ ⠀ Ps: this week we’ll be recording a podcast episode on things to consider before reaching out to black people for collaboration & ways to support black creatives beyond following them on social. Stay tuned

A post shared by Wendy & Jess, RDs, CDEs (@foodheaven) on Jun 8, 2020 at 10:50am PDT

Marissa Kai Milk, RD

Marissa addresses those inner thoughts every person questions while participating in diet culture. She gives before and after mind sets on how to approach common struggle such as binge eating, emotional eating, and restriction.

View this post on Instagram

Marissa Kai Miluk, RDN. • Where do I begin… • 5 years ago in 2 weeks I left LA to move back home to pursue dietetics. I had just spent the last 3 years pursuing an acting career, and the last 4 years battling disordered eating. • LA was fun but the diet industry ate me up. I left LA to help more people who struggled with binge eating and restrictive dieting get out of it. I did most of my recovery alone, and it was tough, so I didn’t want anyone to have to face it without support. • Flash forward 5 years, I did it. I am a registered dietitian nutritionist. I feel like I just accepted the Oscar award I used to always dream of. I cried. It’s so strange to cry over a career achievement but this was my dream! • I went through so much these past 5 years. Life has been a rollercoaster. But I have always kept my eyes on this day, and I’m finally able to fully invest my time and energy into my passion in private practice. • My passion lies in helping women recover from dieting and disordered eating. I went through it so you don’t have to. I am so happy to be here for you as your binge freedom DIETITIAN

A post shared by Marissa Kai Miluk • Dietitian (@binge.nutritionist) on Jun 29, 2020 at 2:57pm PDT

Tessa Nguyen, RD

Tessa is a trained chef and dietitian who is currently spending the year teaching English in South Korea. She incorporates cooking and nutrition into her lessons for her students.

View this post on Instagram

Happy Monday, my friends. This year I’m putting together the Cook’s Corner Recipe section in the @fcpdpg Newsletter and I need your help! Our fall issue’s theme is Food Waste. If you are an FCPDPG member, have a Food Waste recipe with accompanying photo AND are interested in showcasing it to our members – please email me! The deadline for recipe submissions is by EOD next Friday, August 23, 2019. . . All Food Waste recipes with accompanying photos can be emailed directly to me by clicking the “Email” button up top with the subject line, “FCP Cook’s Corner Recipe.” Any other questions? Feel free to send me a direct message! Thanks in advance for all your help. . . : @anthonychengs. #fcpdpg #foodwaste #recipe

A post shared by Tessa Nguyen, RD, LDN / 조세현 (@cheftessard) on Aug 12, 2019 at 4:09am PDT

Anna Sweeney, RD

Anna provides the tools needed heal a food and body relationship for those struggling with body image. She posts intuitive eating tips and sets the record straight with diet culture.

View this post on Instagram

Hi friends! There are a number of new humans hanging around, so I thought it made sense to do another introduction! My name is Anna. And I’m so glad that you’re here! I am an @iaedpfoundation Certified Eating Disorder Registered Dietitian and Supervisor. I specialize in the care of humans living with eating disorders, disordered eating, those moving away from diet culture, and all things body image. I practice using a weight inclusive, HAES®, fat positive, and social justice oriented lens. I bring those ideals here, too. I’m also a full time disabled human. I’ve lived with MS for the last 20+ years. If you’re new here, expect to read a lot about combating diet culture, eating disorder recovery, moving toward body trust, and disability lessons that I’m learning and sharing as I go. If you’ve been here for a while, I’m so glad that we are connected. Thank you for being here. I never expected a social media experience to be as intimate as mine has been, and I am most, most grateful. Let’s get a little personal, shall we? I have a great deal of respect for the English language, and love to write. And I’m good at it. One of my dreams is to write a book. In the mean time, I’ll keep writing here. I like most all food and eat with excitement. I miss sharing meals rn. Dislikes: salmon, smoked foods. I am terrified of cows and am the bug wrangler in my home. Last book I read: Such a Fun Age by @kileyreid Currently reading: Girl with the Louding Voice by @abidare_author I love nature. I miss being able to experience it as I once did, and took for granted, in an able body. This is why inaccessible views exists. If you have a moment, check out my highlights; we’re nearing 400 photos + videos from around the world. With almost 10,000 views. Wow. I cry almost every time someone tags me in an outdoor story. Thank you. Thank you. Thank you. . . . Your turn! Introduce yourself, share a fun fact, why you’re here, what you’re reading/watching/listening to, anything! Lots of love, a

A post shared by Anna Sweeney MS, RDN, CEDRD-S (@dietitiananna) on May 14, 2020 at 6:35am PDT

Marisa Moore, RD

Marisa is the former spokesperson for the Academy of Nutrition and Dietetics, and former president of the Georgia Dietetics Association. Her sound advice offers her opinion on restaurant and food companies and their incorporation of healthy options their menus.

View this post on Instagram

Hey y’all! There are a lot of new faces here so gimme a virtual hug, come on in and have a seat!⁣ ⁣ I’m Marisa Moore – a registered dietitian nutritionist, regular source for the media, and budding photographer. I support women in achieving lifelong wellness without diets. ⁣ ⁣ Here, I serve up approachable plant-forward recipes with a side of science-based nutrition and zero judgments.⁣ ⁣ I’m not the “eat some carrots when you really want chocolate food police.” ⁣ ⁣ So, if you’re looking for someone to shame you about eating bread, this is not the place.⁣ ⁣ This is a space where one day I’ll be sipping on an oat milk matcha latte and the next digging into a bowl of salmon cakes and buttery grits. There’s room for it all. ⁣ ⁣ And I’m constantly learning and trying new things to share with you. ⁣ ⁣ I invite you to join in. Let’s talk. Let’s eat together. ⁣ ⁣ I am glad you’re here. Please ask questions, check out my website for recipes, comment and tag me when you make them!⁣ ⁣ And one favor before you go… ⁣ ⁣ Please let me know how you found me and what made you decide to follow along?⁣ ⁣ Talk soon!⁣ .⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #blackdietitian #foodfreedom #ThisIsMe #RegisteredDietitian #foodphotographer #Nutritionist #dietitiansofinstagram #gratitude #personalstory #thenewhealthy #storyofmytable #foodiesofinstagram #goodmoodfood #feelgoodfood #eatrealfood

A post shared by Marisa Moore, MBA. RDN. (@marisamoore) on Jun 4, 2020 at 5:39am PDT

Ryann Kipping, RD

Ryann is an expert in prenatal/preconception nutrition for women going through pregnancy. Her account educates to-be moms on portion sizing, cravings, and adequate vitamin intake for two!

View this post on Instagram

How I became The Prenatal Nutritionist, Part 2:⁣ ⁣ The last 6-months working in the clinic went something like this; I woke up thinking about starting an empire where I could provide science-based education to thousands of women on a journey to deliver a healthy and happy baby. Where I helped women who were hungry for knowledge & motivated to make easy yet extremely impactful nutrition changes. ⁣ ⁣ In-between patient sessions, on my lunch, 10-minute breaks, & pretty constantly in my head, I researched, crafted content, & began to create nutrition resources of my own. I fell asleep thinking about what steps I needed to take next in order to quit my job & start creating this nutrition empire full-time. When I was asleep, I dreamt about running my own business where I determined what I taught, writing a book with ingredients I believed in, and selling out programs that actually translated to better pregnancy outcomes. ⁣ ⁣ I felt like the only thing that was really helping these women was my positive attitude and smile. I remember one patient so vividly sitting in my office, she was pale, overwhelmed, & on the verge of tears, she said to me one day in a session, “that’s a nice smile, thank you, I appreciate that.” While I do believe a smile & positive attitude can go a long way and did go a long way that day, that’s not what the backbone of my job is. My job is to provide accurate, realistic, & truly helpful nutrition guidance to prevent overwhelm, boost confidence, and help women feel better during their pregnancy.⁣ ⁣ As I neared the last 12 weeks of working in the clinic, I truly felt a roller coaster of emotions. I had moments of “whelp, there’s nothing I can do, I’m just one person” &times where I wanted to call my boss & quit right then and there. I felt stuck in a robo body. I wanted to help these women, free them of the diet I was prescribing, but I couldn’t. I showed up every morning with knots in my stomach and left absolutely drained from my mind running in different directions all day.⁣ ⁣ Patients would come in with real concerns about the foods we were prescribing which most I had to shrug off & pretend like they weren’t a big deal. [Continued]

A post shared by Ryann Kipping, Dietitian (@prenatalnutritionist) on May 10, 2020 at 5:59pm PDT

Cara Harbstreet, RD

Cara strives to help people mend their relationship with food and exercise. Her Instagram post is filled with reminders that foods shouldn’t have labels or be restricted.

View this post on Instagram

If you feel cute, why would you delete it later? . Did a branding session this week because a lil’ biz update is in the works and what can I say…I adore my studio apartment and my flowers and @meredithgraves_ but mostly I adore myself

A post shared by Cara Harbstreet, RD (She/Her) (@streetsmart.rd) on Jun 18, 2020 at 1:24pm PDT

Nazima Qureshi, RD

Nazima is a Toronto-based dietitian who works with Muslim women. She gives advice for nutrition challenges and creates a space where women feel understood, welcome, and comfortable.

View this post on Instagram

I can’t believe we are only 2.5 weeks away from Ramadan. The world feels like it’s on pause but Ramadan will be here before you know it! In order to do my part in helping you all prepare for Ramadan, I will be hosting a *free* 5 day challenge called “Get Your Kitchen Ramadan-Ready”. We will be officially starting on Saturday April 11th – everyday you will receive your daily challenge via email. Sign up for bonus grocery lists + helpful templates to guide you! Tag a friend who you want to get Ramadan-ready with! It’s a great way to do something virtual with friends and family this weekend! Link in bio! . . . #HealthyRamadan #Ramadan2020 #Ramadan #RamadanKareem #healthymuslimah #healthymuslims #muslimah #muslimahblogger #RamadanReady #dietitian #nutritionist #muslimpreneur #mompreneur

A post shared by Nazima Qureshi | Nutritionist (@nutritionbynaz) on Apr 6, 2020 at 6:54pm PDT

Martha McKittrick, RD

Martha specializes in women suffering from PCOS and gives advice on how to manage it with nutrition and lifestyle management.

View this post on Instagram

Hi! I see some new followers and wanted to do quick intro ⠀ ⠀ About me …⠀ 1⃣I’m from a small town on Massachusetts but moved to NYC over 30 yrs ago. I’m a true New Yorker now (minus the accent)⠀ ⠀ 2⃣Haven’t driven at least 15 years! Living in NYC kinda makes you a public transportation kinda girl . 3⃣Sometimes feel like I should be on the tv show Tiny House ⠀ -Small kitchen. Small office. Small apartment (but I love it). I keep minimal clutter around -easier to clean too!! . 4⃣70% of my clothes are black … but when it comes to my apartment … everything is white and grey. I find these colors soothing 5⃣Cooking meals that take 15 min or less is my specialty!⠀ . 6⃣ I worked at McDonald’s for about four years when I was younger! At the end of the night we used to eat all the leftover food. ⠀ About my biz … 1⃣Been specializing in PCOS for over 15 yrs. Love helping women feel empowered and decrease their symptoms through diet and lifestyle . 2⃣As a certified health & wellness coach, I always take a whole body approach⠀ ⠀ 3⃣My motto is there’s NO “one size fits all approach” to treating PCOS (or anything for that matter) 4⃣Just launched my first online PCOS course! Starts March 24. So excited! (INFO IN BIO LINKS)⠀ ⠀ 5⃣ I also specialize in weight management, pre-diabetes, diabetes, heart health and IBS.⠀ ⠀ I’d love to hear something about you!

A post shared by PCOS | Nutrition | Lifestyle (@the.pcos.dietitian) on Feb 24, 2020 at 4:48am PST

Our own founder, Samir Becic is an avid chess fan himself who believes that the amalgamation of brains and brawn is the key to success: “In the 21st century, in order to excel, we have to combine intellectual cognitive thinking and physical exercise. I don’t see a better fusion than fitness and chess.”

In case you still need more convincing, here are ten additional reasons you should consider becoming the next “king” or “queen” of chess:

• Can be played while social distancing: Number 1 Fitness trainer in America, Samir Becic recommends chess as the best brain exercise to play while social distancing- and the International Chess Federation even asked him to share his thoughts on Olympic Day. “Chess is the best game to play with your family, especially your kids while at home due to the COVID pandemic. Besides improving your cognitive skills, it allows you to better cope with the current situation because it improves your problem-solving skills and occupies the mind in a positive way.”

On the International #OlympicDay, our friend @SamirBecic, founder of https://t.co/CXduRHMpyL and an avid chess fan, has shared with us this motivational video. Getting physically fit not only improves your life but also can boost your performance at the chess board! pic.twitter.com/YlOdEKE8Ht

— International Chess Federation (@FIDE_chess) June 23, 2020

• Chess can help you become a better leader: The best players follow eight principles that help them consistently outperform their opponents. A 2015 analysis of one of the greatest world leaders, Nelson Mandela, shows that many of Mandela’s leadership strategies can be interpreted using these eight chess principles. These principles include general rules, such as be decisive even when you are uncertain and use different perspectives to evaluate options. It is possible that chess players apply these principles to other areas of life, and this may help them develop better leadership skills. 

• Chess can help alleviate depression and anxiety: Many people who struggle with mental health disorders face the fear of not being in control. According to Dr. Nicole Beurkens, a holistic child psychologist, board games, such as chess, can actually help people become comfortable in situations of uncertainty. With each game, the player gambles the outcome of winning or losing; through this uncertainty, players may develop resilience when facing similar situations in reality. Further, in a study conducted on the effects of board games on health education, it was found that after 6 weeks of patients incorporating traditional board games, including chess, into their daily routine, their depression and anxiety levels decreased significantly. Overall, everyone is unique and may cope with mental health issues differently. However, if you are struggling with your mental health, chess may just be the perfect therapy.

• Chess can help improve self esteem: Many know that chess is a very difficult game to understand let alone achieve in it. Being able to comprehend a sophisticated game like chess can create a positive attitude, increase confidence, and a sense of control over one’s life. Young players who excel in the game are able to prove that they are capable individuals that can also be successful during certain situations that require an immense amount of thought, thus improving their self esteem. A study also concluded that playing and practicing chess can have a significant impact on three aspects of a young person’s life such as their self esteem, self efficacy, and social anxiety. 
• Helps build empathy: It is crucial to take into account that there is someone else playing against you, therefore predicting the moves that the other player will make and what will be the strategy followed by the opponent requires a lot of concentration and thought. In other words, anticipation in chess is predominant in order to respond appropriately and thus win the game. Chess favors integration since age, nationality, and even language are not important, as children can play with young individuals or adults and it is not necessary to be a great player to participate in open tournaments. It also fosters organizational capacity and the balance between rationality and emotionality.
• Improves auditory memory: Chess can improve certain cognitive skills, such as memory capacity. Improved auditory memory capacity has been seen to increase in chess players, especially long-term players. The reasoning is because of the repetitive nature and reinforcement of the verbiage used during gameplay. The brain eventually recognizes these phrases and uses the same pathway to act on and understand their meanings. Long- term playing also enhances pattern recognition as well as spatial- cognition,as the left side of the brain is more active while playing chess. In a study of 30 expert chess players and 30 non-experts, the expert chess players had a significantly increased auditory memory function.

• Helps Foster Creativity: The art of Chess encourages players to implement unorthodox strategies and moves in order to trump their opponents. This involves players “thinking outside of the box”, and encourages this creative view in all other aspects of life. Creative thinking is how you solve problems, and it is strengthened through chess. Playing chess regularly gives your brain various new opportunities to not only develop creative solutions for common problems, but also have the ability to  implement them in unique ways. This increases your level of creative thinking in chess, but in other areas of your life as well, such as school and work.
• Improves Visual-Spatial Intelligence: Playing chess involves a keen understanding of the positions of each piece on the board, both yours and your opponent’s. Because of this, players often exhibit the ability to see beyond the current placement of an object – e.g. where it will end up later, possible countermoves, etc. Most people with this type of visual-spatial intelligence are not only better chess players, but exhibit expertise in the arts and sciences. In fact, study found that children who played chess demonstrated higher levels of spatial ability along with their higher levels of intelligence.
• Helps Those Undergoing Rehabilitation: From those in prison to those battling drug and alcohol addiction, chess can help rehabilitate individuals. Chess is able to do this due to it being a game of logic. There are a finite amount of moves a player can make, but being in control of what chess piece goes where creates a sense of power and control that a prisoner or patient may not otherwise feel in their daily lives. Chess is also a great tool in that it aids in occupying one’s mind. An individual is able to escape intrusive or negative thoughts by concentrating on their next move. 

• Increases and Improves Attention Span: With so many different distractions within our world today, adults and children alike are finding it much harder to focus on school or work, resulting in productivity levels around the world to decline rapidly. However, chess is one activity that demands your attention because without it, you will lose the game just like that. If lack of attention in chess costs you the game, your mind will automatically become trained to associate having less attention with loss. Therefore, if you play chess consistently, you are able to teach yourself how to be more focused and attentive, which will not only improve your attention span, but your performance in school, work, and life as well.

Becic is an avid chess fan himself who believes that the amalgamation of brains and brawn is the key to success: “In the 21st century, in order to excel, we have to combine intellectual cognitive thinking and physical exercise. I don’t see a better fusion than fitness and chess. Just imagine if we could create a hybrid of Albert Einstein with Michael Phelps, to be both physically strong and intellectually capable. Not strong and uneducated, not educated but physically weak. Not strong with no idea on how to use their strength. Not smart without the necessary energy or discipline to perform. Rather, we can all strive to be the perfect combination of both physical strength AND intellect.”

On the International #OlympicDay, our friend @SamirBecic, founder of https://t.co/CXduRHMpyL and an avid chess fan, has shared with us this motivational video. Getting physically fit not only improves your life but also can boost your performance at the chess board! pic.twitter.com/YlOdEKE8Ht

— International Chess Federation (@FIDE_chess) June 23, 2020

Samir would also like to extend a sincere thank you to the International Chess Federation’s PR, who gifted him the beautiful coffee table book “Thinkers” by self-proclaimed chess addict and journalist/photographer David Llada.

Protein Patties ($4.49 for two) 

Vegetable substitutes are all the rage these days, so why not find a way to enjoy a classic burger without all of the unhealthy downsides? These protein patties are made with mainly pea protein, providing a similar texture to a typical beef patty. Each plant patty has 18 grams of protein, ensuring that you are full for hours. So if you are going to your next barbeque, or just want a new inexpensive vegan dinner idea, try these protein patties!

View this post on Instagram

It may seem far outside the ordinary, implausible, even, but plant-based #burgers have become one of the most popular food trends of the last few years. Folks are opting for meatless menus for many reasons, but one of the main motivators? #PlantBased patties have gotten really, really good—and ours are no exception! Made from a pea protein base, #TraderJoes Protein Patties offer all the juicy flavor & tender texture of traditional beef burgers, plus 18g of protein per patty. — | Vegan | Kosher Pareve | ¼-Pound Patties | | Two #Patties per Pkg. | Refrigerated Foods Section |

A post shared by Trader Joe’s (@traderjoes) on May 6, 2020 at 12:51pm PDT

Jicama Wraps ($3.99) 

The perfect substitute for the base in your next taco, sandwich, or wrap night! If you are on the lookout for a low-calorie bread alternative, look no further. Each Jicama Wraps are only fifteen calories, three grams of carbs, and one gram of sugar.

Gluten Free Cheese pizza With Cauliflower Crust ($4.99)

If you haven’t already tried Trader Joe’s cauliflower pizza, it is time that you did! Each box holds three servings, each only 250 calories. The pizza is gluten-free, so everyone can enjoy it. Make sure to pick up the cauliflower pizza; it is a dietician’s favorite!

View this post on Instagram

NEW ITEM ALERT NEW Cauliflower Thins!! I can’t wait to try these new Cauliflower thins at TJ’s. They definitely remind of of @outeraislegourmet . These are perfect for making creative meals. Something about them inspires creativity. Will you be buying these on your next trip to TJ’s? Tell me in the comments. • • • • • • #traderjoes #traderjoesfinds #outerislegourmet #cauliflower #cauliflowerrecipes #cauliflowerpizza #traderjolene #traderjoeslist #traderjoeslove

A post shared by Traderjolene (@traderjolene) on May 19, 2020 at 8:24am PDT

Cauliflower Thins ($6.99)

These days cauliflower is a substitute for almost everything, but we’re not complaining. These brand new cauliflower thins are a perfect swap when looking for a low-carb sandwich or bun base. Each thin is 100 calories, five grams of fat, nine grams of protein, and three grams of carbs. Don’t pass on these!

Everything But The Bagel Dip ($3.49) 

By now you have surely seen the Trader Joe’s Everything But The Bagel trend, as the seasoning blend truly was all the buzz. Trader Joes has released Everything But The Bagel Smoked Salmon and a nut mix, but now we want to talk about the yogurt dip! Not only is this product delicious and perfect for a social gathering, but you can also enjoy it without worrying about overindulging. Each serving is only sixty calories, two grams of carbs, zero added sugars, and one gram of protein. 

View this post on Instagram

#TraderJoes Organic Watermelon Fruit Spread tastes just like the real, melon-y McCoy. Which is what it should taste like, given that organic #watermelon purée accounts for 60% of its recipe! It’s sweet, it’s summery, and it looks lovely spread upon a toasted slice of TJ’s French Brioche, or spooned atop a scoop of TJ’s French Vanilla Ice Cream… — | Limited | Link in Bio for Pricing & Nutrition Info |

A post shared by Trader Joe’s (@traderjoes) on May 20, 2020 at 5:41pm PDT

Watermelon Fruit Spread ($2.69)

During the summer we all crave foods that are light and refreshing. Trader Joe’s Organic Watermelon Fruit Spread is a sweet and energizing spread to add to your next picnic or gathering. Each serving is only thirty calories, eight grams of carbs, eight grams of sugar, and zero total fat. Add this spread to your next toast or sweet treat!

Gone Bananas! ($2.00)

Looking for a refreshing dessert, but do not want to risk overindulging yourself? Try Trader Joe’s chocolate-covered frozen banana slices! Bananas have many health benefits, and this treat is only 100 calories for four bites, 3.5 grams of total fat, and twelve grams of sugar. This is the perfect summertime snack if you want to treat yourself, just a little bit. 

Ube Ice Cream ($3.00)

Ice cream made from purple yams? Ube seems to be the upcoming vegetable, so why not make an ice cream flavor with it! The product is described as “sweet & nutty, with hints of coconut; some liken it to a cross between vanilla and pistachio.” With only 200 calories per serving, Ube Ice Cream is a great refreshing dessert for the summer months!

Sparkling Watermelon Juice ($3.99) 

Here at Health Fitness Revolution, we are all about staying hydrated. If you are looking for a new, reviving drink to spark up your summer, look no further! This sparkling juice is only sixty calories and contains no added sugars. Buy a box of these for your next hang out and your friends will instantly be hooked. 

View this post on Instagram

When it comes to #beverages, folks still love a fizz, but they’re ditching traditional, high-sugar sodas in favor of unsweetened (or lightly sweetened) sparkling options, like #TraderJoes Organic Sparkling #YerbaMate & Sparkling #GreenTea Beverages! SPARKLING YERBA MATE: • USDA certified organic • 60mg caffeine per 12 fl. oz. bottle • Unsweetened; zero calories per bottle • Made w/ real, organic yerba mate • Blended w/ tangy organic hibiscus & citrus flavors SPARKLING GREEN TEA: • USDA certified organic • 33mg caffeine per 12 fl. oz. bottle • Unsweetened; zero calories per bottle • Made w/ real, organic green tea concentrate • Blended w/ refreshing organic grapefruit & mint flavors

A post shared by Trader Joe’s (@traderjoes) on Mar 2, 2020 at 7:07pm PST

Sparkling Organic Yerba Mate Tea ($1.49)

Another non-alcoholic beverage to keep you healthy and hydrated this summer! Yerba mate tea holds many health benefits as it is high in antioxidants and contains no added sugars, fat, or calories. Definitely a must-try. Make sure to check out our top ten teas for good health as well!

Did we miss any all-time favorite products? Reach out to us on Instagram @hfrevolution or tag us in posts about your favorite items at Trader Joe’s! 

Sofia Richie, 21

Check out Sofia Richies aerobic dance moves in her porch cardio session.

View this post on Instagram

I wish I was this energetic during quarantine

A post shared by Sofia Richie Fanpage (@sofiarichie_update) on Mar 30, 2020 at 10:40am PDT

Jessica Alba, 39

Jessica Alba is staying fit with her kids by adding a fun family activity to her routine.

View this post on Instagram

Staying fit and having fun with my girls is everything right now! So excited to share that @fitonapp is proud to be supporting @baby2baby and their efforts to help families in need affected by COVID-19 by donating up to $1 Million dollars @baby2baby! Starting today through April 14, @fitonapp will donate for every sign up. So take care of yourself + have fun with a free workout AND give back to @baby2baby children in need all at the same time! See bio in link to signup for the @fitonapp today and check out my stories for more! #Fit4Baby

A post shared by Jessica Alba (@jessicaalba) on Mar 30, 2020 at 1:16pm PDT

Kate Beckinsale, 46

Kate Beckinsale activates her zen vibe in her backyard accompanied by some relatable woofing.

View this post on Instagram

How’s everyone’s zen going? Mine’s got quite a lot of woofing in it

A post shared by Kate Beckinsale (@katebeckinsale) on Mar 21, 2020 at 2:08pm PDT

Trace Ellis Ross, 47

Trace Ellis Ross makes her cardio routine look enjoyable with some fun music and killer treadmill dance moves.

View this post on Instagram

Your favorite auntie working on her hot girl quarantine #fbf

A post shared by Tracee Ellis Ross (@traceeellisross) on Mar 20, 2020 at 12:27pm PDT

Reese Witherspoon, 44

Even though brunch with the gals isn’t happening, Reese Witherspoon supports a social distance hike for staying fit.

View this post on Instagram

Friendship with social distancing. Hi@lauradern! We walked a few days ago .. before we were told to #stayhome. Now we are inside to keep everyone safe. But I thought I would Share some of our chat in IG stories.

A post shared by Reese Witherspoon (@reesewitherspoon) on Mar 20, 2020 at 9:18am PDT

Molly Sims, 47

No gym equipment? Molly Sim solves that problem with her gym routine using household objects.

View this post on Instagram

Pushed #workoutwednesday to Thursday because we celebrated our Scar all day yesterday! Today we’re burning off the cake & getting to work! We’re using household items that you most likely have in your home. ⠀ Let’s do this:⠀ 1. Rosé circles (25 forward & 25 back) + lateral bicep curl- 25 reps⠀ 2. Luggage pushups -15 reps⠀ 3. Laundry detergent (or 6lb weight) squats – 15 reps⠀ 4. Slider plank jack with dish towel- 30 seconds ⠀ 5. Soccer ball sit up- 15 reps⠀ 6. Batman squats (or 30 lbs) + 30 lb weight hold and dance⠀ 7. All 4s leg lift with a 5lb weight or canned food – 25 reps per leg ⠀ 8. Laundry detergent tricep curls 15 reps⠀ 9. Jumping jacks with a dog or 30lbs ⠀ 10. Luggage tricep dips – 25 reps ⠀ Repeat this 3 times! Next week, I’m going to share some workouts for both you and your kiddos! If you do this workout, don’t forget to tag me ⠀ ⠀ ⠀ #stayhome #fullbodyworkout #athomeworkouts outfit by @perfectmomentsports

A post shared by Molly Sims (@mollybsims) on Mar 26, 2020 at 2:19pm PDT

Nicole Scherzinger, 41

Nicole Scherzinger is staying fit by getting her boyfriend involved in an adorable backyard workout.

View this post on Instagram

Annnnd we’re back with a few easy, at-home ab workouts. In case you need a bit of motivation this weekend Inspired by @glennhigginsfitness!! • 1⃣ Bicycles – 30secs 2⃣ Knee Tucks – 30secs 3⃣ Clap Crunch – 30secs 4⃣ Plank Hops- 30sec 5⃣ Kick Throughs – 30secs • *4 rounds with 1min rest between rounds

A post shared by Nicole Scherzinger (@nicolescherzinger) on Mar 28, 2020 at 12:03pm PDT

Lisa Rinna, 56

Not feeling the elliptical? Be like Lisa Rinna and rock out around your gym equipment.

View this post on Instagram

Dancing Is Not Cancelled.

A post shared by L I S A R I N N A (@lisarinna) on Mar 14, 2020 at 9:29am PDT

Kate Upton, 28

Singing along to your routine is the way Kate Upton does it.

View this post on Instagram

1 min planks are a lot more fun if you are singing! Join @benbrunotraining and I for a live workout Sunday 2est/ 11pst @strong4mefit #quarantinebootcamp #noscrubs

A post shared by Kate Upton (@kateupton) on Mar 27, 2020 at 12:13pm PDT

Brooke Burke, 48

Kitchen towel drop on the floor? Do a few leg lunges with it says Brooke Burke.

View this post on Instagram

Creative or bored? A little of both Kitchen Towel Leg Burn I Hope you come over to my house in the morning. #LivingRoomLive @brookeburkebody live stream Monday 10am PT fat burning cardio party

A post shared by Brooke Burke (@brookeburke) on Mar 29, 2020 at 10:07pm PDT

Hydration Tip 1: Drink Coconut Water

In addition to regular water, it’s important to provide your body with adequate nutrients that are commonly lost when you sweat. The drink will enlighten your summer attitude with its tropical flavor while rehydrating you (I personally like mine over ice). Coconut water contains high potassium levels electrolytes to avoid cramping and fatigue.

Hydration Tip 2: Eat More Fruit

Approximately 20% of your daily fluid intake comes from food alone. Therefore it is crucial to feed your body lots of foods that contain high water content especially in the summer months. One of the best foods to do this is fruits! Not only is it super refreshing but it is optimal to eat its harvest summer season.

Hydration Tip 3: Carry a UV Track Sensor

The level of UV rays from the sun is important to measure during the peak summer months. A person should limit their exposure to UV rays to preserve skin health and premature aging. There is also a direct correlation to excess UV exposure and increase hydration. A UV sensor should be carried with you measure the UV exposure in your area.

Hydration Tip 4: Moisturize your Skin with Sunscreen

Your skin is roughly 64% water, that means transepidermal water loss (evaporation of water from the skin) can happen much more aggressively in hot weather and cause dehydration. Applying moisture to the skin can slow this process and maintain proper hydration. A sunscreen lotion of at least SPF 30 will be most ideal. La Roche Posay has an effective sunscreen that blocks both UVA and UVB rays, and is water resistant. Don’t forget to reapply every two hours that you are outdoors!

Hydration Tip 5: Avoid Drinking Alcohol in Excess

While some may find this tough to hear, alcohol ingestion causes the body to become dehydrated. This is due to the decreased production of the antidiuretic hormone, a hormone that helps absorb water. The loss of fluid caused by this can alarming especially when exposed to extreme heats. Instead, go for you favorite alcoholic beverages but make them the virgin version to increase hydration! However, if you find yourself consuming alcohol, make sure to that for every alcoholic beverage you consume, have a glass of water with it to compare dehydration.

MEALS

• Green smoothie– The easiest way to get your kids to eat those vitamin-rich, nutritious leafy greens like spinach or kale is to blend them into a sweet drink to the point that they can’t even taste them. This recipe by Simple Green Smoothies disguises the flavor of spinach with the tropical flavors of banana, pineapple, and mango that kids will love. No sugar is added in this recipe; the fruit is sweet enough as is. After you make a couple green smoothies for your child to try, they’ll be begging you to make some more.

• Confetti quinoa – Foods that look pretty with fun names are always easier to get your child to try. KidsHealth brings us this recipe for a quinoa dish that takes very little preparation time and that your child is likely to gobble up. The recipe is full of nutritious content, with veggies and whole grains to support the healthy growth and development of your child. Your kids will like it because it’s just as yummy and filling like pasta or rice and you’ll like it because it’s good for them.

• Lettuce wrap tacos – Often kids get on kicks where they only want sandwiches, macaroni or some other food and demand the same meal every day. Even if the meal he or she requests is a reasonably healthy dish, it is important to not give in to your child’s demands for consistency and to provide variety in their meals. Healthier variations of kid favorites like tacos help you provide variety and nutrition in your child’s diet while avoiding screaming fits. These lettuce wrap tacos we found on AllRecipes are the perfect solution to a problem like this. They bring all the flavor and crunchiness of yummy tacos without the high-carb, hard-to-digest taco shell. After eating lettuce in such a delicious form, your kids may be more likely to try a salad or put lettuce on their ham sandwiches.

• Chicken & pineapple kebabs – This dish has a longer preparation time than many of the others, but it is totally worth to make. Parents and kids alike will be watering at the mouth for these tasty kebabs, a perfect treat for family dinners. Another great recipe from AllRecipes, pineapple chicken kebabs will be a well-received alternative to fried chicken or chicken nuggets for your little ones to enjoy. No ketchup required for these delicious chicken and pineapple chunks!

SNACKS

• BBQ kale chips – When your kids are craving a salty snack, sometimes it’s quite hard to find something to give them a treat both healthy and won’t spoil their appetite for their next meal. This recipe for BBQ kale chips by Jeff Mauro on Food Network’s site are a way healthier alternative to potato chips that are low-fat and low-calorie and quite easy to make. Experiment with different flavor mixes to satisfy your children’s cravings without feeding them fried food.

• Ants on a log – A classic recipe that nearly everyone enjoyed at some point in their childhood, “ants on a log” are a crunchy, satisfying snack that won’t fill your child up too much. In case you aren’t familiar with this snack, this recipe on AllRecipes will help you out. Kids can have tons of fun making and eating this snack. You can even make the decoration process more interesting by using peanut butter on some and cream cheese on the others, and using a combination of different dried fruit instead of just plain raisins.

• Ladybug apple – Similar to the “ants on a log” snack, ladybug apples are great fun in addition to being healthy! We found this recipe from AllRecipes and fell in love. Kids can have a blast personalizing how their ladybugs look and they can actually play with their food for once! For safety reasons, however, make sure a grown-up handles the cutting parts, since it requires a sharp knife.

DESSERT

• Yogurt pops – One of the easiest recipes on this list, yogurt pops are a perfect tasty treat, especially for the summer. This recipe from KidsHealth is a quick and fun way to give kids the “ice cream” or “popsicle” that they want without feeding them all that bad high fructose corn syrup and artificial coloring. Use ‘light’, low-calorie or greek yogurt for an even healthier alternative to the sugary varieties. You can also place berries or other fruit chunks into the yogurt to sneak some extra nutritional value into the cold treats.

• Chocolate dipped fruit – If your kids want chocolate, let them have it! This incredibly delicious recipe for chocolate-dipped strawberries from Add A Pinch Cooking makes an amazing chocolate dip that you can dip any fruit into. Some kid-approved favorites are orange slices, banana chunks, and any sort of berry. Use dark chocolate chips in the dip for the lowest sugar option that your kids and you will adore. So, go ahead, have your chocolate and eat it too!

• Fruit juice jello – Jello is such a fun dessert for kids, especially when it’s hot outside and you serve it chilled. Super Healthy Kids brings us this awesome recipe for fruit juice jello that has the potential to be really healthy and nutritious, provided that you use fruit juice with no extra sugar added. You could even juice fruits and veggies in a juicer at home to get the most vitamin-rich juice possible. Another trick to make the jello extra healthy is to suspend fresh fruit pieces into the mixture before it cools. If your kids don’t like store-bought healthy juices or green smoothies, give this recipe a try to get those daily doses of fruits and veggies into their diets and to teach them that eating healthy really can be fun, and yummy too!

Here are a few reasons why children should engage in before and/or after school programs:

• Improves Academics– When children enjoy an activity, they want to do everything to make sure they can continue doing it. This can be a great advantage to monitoring their academic performances and ensuring they have the proper grades to continue with their program. This way, the programs become a privilege rather than just something to do. (Little, Wimer, & Weiss, 2008)
• Improves Classroom Behavior– Most youths cannot wait to get out of school. They look forward to going to their after-school program to have fun. If youths have something to look forward to after school, then they will make sure they are on their best behavior to make sure they do not miss out. (Huang, Leon, La Torre, Mostafavi, 2008)
• Encourages Physical Activity– A before and/or after school program can get youths active, make them healthier, and happier too. Engaging in physical activity can prevent obesity, excess weight gain, cardiovascular diseases, type II diabetes, and much more. (Centers for Disease, 2010)
• Improves Social Skills– Getting youths involved with before or after school programs can help build their social skills, as it exposes them to different types of peers and personalities. This kind of interaction can also advance their ability to be more open-minded to others around them. (Durlak, Weissberg, & Pachan, 2010)
• Strengthens Family Relationships– Building the family relationship is very important. Engaging your youth in before and after school programs creates a dialogue between the parent and the child. It strengthens parental participation and youth engagement. (Little, P. (n.d.), 2018)

Getting your child involved with either before or after school programs can be a hassle. Transportation, finances and time commitment can sometimes be a limiting factor to whether or not participation is possible. Here are a few ideas that parents can do to not only get their children more involved, but to get themselves involved as well.

• Join the P.T.A- The best way to know more about your child’s academic performance and social engagement is by joining the Parent-Teacher Association. This will show you all the programs that are available for your child, and it can help build relationships with teachers and other parents.
• Talk with P.E. Coaches- If the P.T.A. is not for you, then talk with the physical education coaches from school. Learning about your child’s physical activity performances can help you find programs that your child could benefit from outside of school, as well as monitor their health.

• Build Relationships with Other Parents- Whether you join the P.T.A. or not, it is always great to build relationships with other parents. It will help build friendships for both you and your children, and it can potentially become a time-saving carpooling program.

The 120 children ages 6 to 12 who were observed ate family meals at least three times a week, with the family meals recorded on video for eight days. The video depicted the type of foods, meal length, communication and interaction between parents and children. In the study, three-fourths of children were African-American and half of them were overweight or obese.

The study showed that the children who were not overweight were more likely to have longer family meals and to have their father or stepfather present. The average meal for children who were not overweight last about 18 minutes, and meals for children who were overweight lasted about 13.5 minutes.

The study also showed that families with overweight children ate more meals in the family room, bedrooms or the offices compared to families with healthy children, who ate 80% of their dinners with families in the kitchen. The families that also displayed warmth and nurturing qualities were also less likely to have obese children. The researchers observed that more hostility, inconsistent discipline and permissive parental attitudes were associated with increased likelihood of childhood obesity.

So parents, take time to sit down with your children, talk about their day and create positive connections. You are the major role model in your child’s life, and you can influence them greatly by taking the time out to have a family meal.

Read more on the study here.

According to an article on National Public Radio (NPR) teachers are seeing both positive and negative effects of these toys in the classroom. Toys flying across the room and students being distracted by them are just a few of the negative outcomes that occur when Fidget Spinners are present in school. Although most teachers aren’t fond of these toys in their teaching enviroment, some have noticed a quieter classroom and an increase in student participitation. So why is there such a controversy over the benefits of these toys?

• Fidget Spinners, especially those with LED lights, are competing with the teacher in gaining the students undivided attention.
• They prompt competition within students over who has the best Fidget Spinner, which can lead bullying.
• They may cause social isolation since utilizing the toy does not require more than one user.
• Choking hazards with many of the Fidget Spinners having removable pieces.
• Take away time from physical activity that leads to an unhealthy lifestyle.

Originally Fidget Spinners, one of many fidgeting toys, were made with the purpose of calming down the user and relieving stress. Most students who have seen the positive effects of using the toy are those with ADHD, Autism, Sensory Processing Disorder and Anxiety. An article published by Forbes,  state that these toys work by triggering parts of the brain that would otherwise be distracted by other thoughts. Now, we all know how kids are. Once one of their friends has something, they just have to have it too. If a kid doesn’t have these disorders and utilize the toy for its purpose more than likely they would see it as a form of entertainment.

Here are a few natural ways to help kids relieve stress and focus in the classroom

• Studies have shown that an hour of exercise a day has shown an increase in efficient brain activity.
• Teachers can make learning more interactive and physical which will stimulate the student’s brain in comparison to just sitting in a desk for 8 hours.
• Interesting lesson plans will allow students to be more excited about learning which will help them focus
• Multitasking activities will allow student’s brains to be stimulated, increasing their attention span.
• Having a nutritional breakfast will allow for a better focus by having nutrients that benefit brain stimulation
• Give students breaks throughout the day so their brain can recharge.

• Make a Routine of Working Out – Michelle Obama’s adherence to her workout routine was put to the test after her first child, Malia. The new Mother found it difficult to fit workouts into her new schedule after becoming a full-time mother, so her solution was to follow her husband’s example by prioritizing her morning workout sessions. She was able to care for her child without sacrificing her own health by starting her days at 4:30 AM.

• Focus On The Big Picture in Life – Improving your health is not done through diet or exercise alone–overall health is physical, internal, and dependent on diet and emotional state.   According to the Obamas, “personal happiness is connected to everything”.  This encourages use to make choices that will not only make ourselves happy, but will make our spouses and children happy as well.

• Build Your Own Fruit and Vegetable Garden – Michelle Obama has been working with White House Chef, Sam Kass, to show elementary school students from around the country how to start up their own organic gardens.  The First Lady wanted the White House garden to be “more than just a plot of land growing vegetables” (American Grown: The Story of the White House Kitchen Garden and Gardens Across America (Crown Publishing, 2012).  Her mission when starting up the garden was to make it a “learning garden”, where people would be able to gain knowledge and have a hands-on experience with fruit and vegetable gardening.

• Planning Ahead = Less Stress – There is no doubt that Barack Obama is required to stay on top of his work at all times.  He even invests part of his night to his job by reading briefing papers or doing paperwork to allow himself to get ahead and be prepared for the next day.  This is a valuable example we can all learn from in order to allow ourselves to advance within our professions and reduce stress caused by work.

• Parents and Caregivers Play an Important Role in a Child’s Health – Parents and caregivers play a massively important role in teaching healthy habits to children. Instilling these values early teaches them to make healthy decisions for themselves.  In today’s busy world, it has become increasingly challenging for the working parent to balance work and home life.  The Let’s Move! program that Michelle Obama developed, aims to help by providing parents and caregivers with the tools, support, and information they need in order to make healthy decisions for their families.

• Promote Healthy Habits Learning Early – President Obama has called on Congress to promote higher quality education for preschoolers with his Early Learning Initiative.  His belief is that if younger generations are exposed to a higher quality of education at an earlier age, it will promote and establish healthy life habits from the beginning, which sets the stage for a healthier future.

• Improvements in Nutrition Labeling – The USDA is currently deliberating on how to improve nutrition labeling to make understanding nutritional information better at point-of-purchase consumer easier access to the information they need to make healthier choices for their children.  This includes improving “front-of-pack” labeling, which is the main display panel on food products to enhance visibility of ingredients- a move which Politico has said has been the first lady’s crusade to implement. This will be the first change to nutrition labeling in twenty years.

• Improved Dietary Guidelines – The USDA’s MyPlate, which went into effect after Obama assumed office, illustrates the five food groups that are the building blocks to a healthy diet.  These food groups include proteins, dairy, grains, fruits, and vegetables in varied amounts.  In the past, we referred to the Food Pyramid for dietary guidelines, but now this dietary plan has been transformed into a more familiar and comprehensive image of a place setting for a meal.

• Spend Quality Time With Your Family – With the hectic schedule Obama faces as the President of the United States, it is easy to wonder how often Barack Obama is able to spend time with his wife and kids. The answer to this question is he makes sure to schedule time with his family every day, which is a fundamental part to well-rounded social health and happiness.

• Reduce The Use of Electronics at Night – After a busy day, it is common for many people to kick back and relax in front of the television.  What many people do not realize is that prolonged usage of electronics at night with backlit screens may cause you to stay awake longer and have difficulty falling asleep. Instead of watching tv, President Obama opts to unwind by reading a book unrelated to his day job.  It is important that the time you spend relaxing is not related to work because it will allow you to engage different parts of your brain.

• Obesity is a life-threatening disease affecting more than one-third of all adults in the U.S.
• Weight classifications for adults: 
  • Super obese: A person with a BMI of 50 or more
    • 50,000 adults are super obese in the U.S.
  • Morbidly obese: A person with a BMI of 40 or more, or a BMI of 35 or more with an obesity related disease, such as type 2 diabetes, heart disease or sleep apnea
    • 15 million adults are morbidly obese in the U.S.
  • Obese: A person with a BMI of 30 – 39.9
    • 64 million adults are obese in the U.S.

In recent years, studies have shown clinically severe or morbid obesity (body mass index (BMI) >40 or 50 kg m(-2)) entails far more serious health consequences than moderate obesity for patients, and creates additional challenges for providers.

Next we give the statistics on how the issue of morbid obesity is affecting our children:

“Preventing obesity during childhood is critical, because habits formed during youth frequently carry into adulthood; an obese 4-year-old has a 20% chance of becoming obese as an adult, and an obese teenager has up to an 80% chance of becoming an obese adult. If this epidemic is not reversed, we are in danger of raising the first generation of American children who will live sicker and die younger than the generations before them.”-Samir Becic

• Overweight and obesity are associated with a 52% and 60% increased risk, respectively, for new diagnoses of asthma among children and adolescents.

• Obese children are at a higher risk for psychosocial problems, fatty liver, orthopedic-related problems and sleep apnea.

• Although traditionally viewed as an “adult” illness, the rise in childhood overweight and obesity has corresponded to an increasing proportion of youths with type 2 diabetes, particularly among adolescent minority populations. The youngest child to be diagnosed with Diabetes Type 2, was a 3 year old girl, whose diagnosis was reversed once she adopted a healthy lifestyle and lost weight.

• Obese children and teens have been found to have risk factors for cardiovascular disease (CVD), including high cholesterol levels, high blood pressure and abnormal glucose tolerance. 11 In a population-based sample of 5- to 17-year-olds, 7% of obese children had at least one CVD risk factor while 39% had two or more CVD risk factors.

“We need to fight morbid and super obesity with all the power we have! Families with morbid and super obese children should be put in special fitness programs in order to understand the negative impact of obesity on health. In the worse case scenarios, when children are in an environment where it is not possible for them to get healthy, I would take them away from their parents until circumstances change. These children should be placed in special wellness programs in order to save their lives” Samir Becic says.

Childhood obesity alone is estimated to cost $14 billion annually in direct health expenses, and children covered by Medicaid are nearly six times more likely to be treated for a diagnosis of obesity than children covered by private insurance.

• Active Transport: Teach your kids to walk or cycle when possible and take the stairs instead of using the escalator- remember, you are the best example for your child, so if they get in the habit of doing daily activities in an active way with you, it will become part of their daily active lifestyle.

• Show Interest: Be a part of activities that your children enjoy and show your support!

• Organized Sports: There are so many sports to choose from including dance, running, soccer, basketball, softball, gymnastics, etc.  Being a part of a team will teach your child many important life lessons, including discipline, honor, and being a good teammate.

• Take Control of the TV: American children spend 7 hours a day in front of an electronic screen.  Limit their time and make sure they are being active instead!

• Get Active Yourself: Be a good example! Your children will imitate your lifestyle choices- so make them positive.

• Get Active as a Family:  Bond as a family!
  • Go for walks or play active games together
  • Do a family fun run and train for it together
  • Play a game of ball together
  • Join an exercise class together
  • Play physical games with family and friends (tag, frisbee, catch, hide and seek)
  • Plan a nightly jog or walk with the family dog
  • Go golfing as a family
  • Play a game of one-on-one basketball or soccer with family

• Play with your kids:  Play with them and make sure they are active 60 minutes a day!

But in this day and age, obesity in America is quickly rising so more and more kids are growing up unhealthy. It’s time to make a change in our diet, in our daily activity and in our home lives. Parents have the most power when it comes to teaching their kids to lead a healthy lifestyle.

Through family fitness you will build a connection that will last as you adopt the health lifestyle for years to come. Kids are the most impressionable when young and instilling the importance of health and fitness could lead them to following a healthy lifestyle for decades to come. If a son watches his father partake in daily runs, it’s likely he will imitate that behavior to emulate his father. On the other hand, the kids will not only adopt a healthy lifestyle, but also treasure fond memories of family experiences, whether it’s going on daily runs, camping and hiking over vacations, or hosting lessons on how to cook healthy, the influence you have on your kids can be immeasurable.

Here’s some advice Health Fitness Revolution came up with to inspire family fitness:

Work Out

• Keep track of your goals – Odds are everyone in your family is at different levels in terms of fitness and nutrition. Perhaps one is a track star who devotes most of her time to athletic sports, while another has never played a sport in his life. Maybe one is diabetic while the other consumes water and granola bars like no one’s business. Not everyone will be on the same page. The best thing you can do is have everyone set individual goals for themselves, given their current position. Having your family at your back will hold you accountable for reaching your goals and maintaining whatever workout or diet regimen you maintain.
• Hit the gym – Finding a gym that suits your needs and getting a membership is the first step. Some gyms offer deals for family memberships to motivate you to get your whole family active, so be sure to capitalize on that. Take each other to the gym – you don’t have to do the same workouts, but knowing someone is there with you can prove reassuring.
• Cycling – Riding a bike is fun for all ages. Going on rides at the park, around the neighborhood, to run errands – all of this can be a fun activity the whole family can take part in. If you have older kids, you can take them on rigorous, enduring rides through the woods or back roads for enhanced physical activity and a unifying adrenaline rush.
• Running – There’s nothing like a good run to clear your mind. Just like with biking, you can go running through the neighborhood or at the park as a family. One of the best things about family fitness is that you can wake up in the morning and go run together. There’s no need for plans in advance since you’re in the same household. There are also plenty of fun runs and family 5ks to participate in.
• Swimming – Swimming is a fun interactive way to workout your body. You can do it recreationally or competitively. You can swim during the summer, on vacations, or even at neighborhood pools. Many families enjoy swimming as it’s a good way to promote not only athleticism, but also teaches the swimming ability – a fundamental life skill – while everyone’s having fun splashing around!

Nutrition

• Breakfast – Breakfast is the most important meal of the day, serving as the basis for the rest of the day as it is the first fuel in your body. You want to make sure you have a good balance of carbs, protein and fats to keep you energized throughout the day.
• Lunch – As you approach midday, you feel your body craving for some tasty sustenance. You don’t necessarily need to completely fill yourself up at this time, but be sure to eat just enough to keep you on your feet. If you’re packing your kids lunch you want to make sure you’re giving them the right amount of protein, carbs, and fruits and vegetables.
• Dinner – The last meal of the day is typically eaten with your family. This gives you a chance to have the whole family eat healthy. You don’t want to eat right before you go to bed because bad food can affect your sleep and can possibly lead to gas buildup in your digestive system. If you want to wake up refreshed the next morning, having a light dinner will be enough to keep you satisfied without weighing you down.
• Snacks – Snacking throughout the day can be just as important as meals because having snacks can keep your metabolism at peak levels and decrease portion size in your main meals. Just as is with meals, it’s imperative you snack on foods that are nutritious, like fruits, vegetables, or even nuts. Grated, it may be tough to ease vegetables as a snack into your kids’ diet, so try adding organic peanut butter or ranch dressing as a dip for flavors. Click here for various snack recipes and tips!
• Dessert – The temptation to consume dessert is an ever-present one, nagging at your sweet tooth and your taste buds as if to say there’s no harm in it. Unfortunately, there can be plenty of harm in coming dessert. Try eating some healthy desserts if you’re in the mood for baking or eat berries and other healthy but sweet foods to satiate that craving.

The guidelines come in a policy statement from the American Academy of Pediatrics, offering the organization’s latest thinking on foods and nutrition. The statement encourages a broader dietary pattern that is focused more on what children — and adults, too — should eat, rather than what they shouldn’t.

In the paper, the doctors focus on promoting a healthy overall diet, and using only a little bit of sugar, fat and salt to make healthy foods more appealing to kids. It was published online today (Feb. 23) in the journal Pediatrics.

“Parents should look for every opportunity to make small, simple improvements in the nutritional value of the foods and drinks they provide children, in school and out,” said Dr. Robert Murray, one of the statement’s lead authors and a professor of nutrition at The Ohio State University.

To guide parents as well as the pediatricians who counsel parents about a healthy diet, the paper spells out a five-step approach to eating. According to Murray, these recommendations are:

1. Choose a mix of foods from the five food groups: fruits, vegetables, whole grains, lower-fat dairy products and quality proteins, such as lean meats, fish, eggs, beans, nuts and seeds.

2. Provide a wide variety of different foods from each food group throughout the week.

3. Offer foods in their most-natural, least-processed state as the family budget will allow.

4. Use small amounts of sugar, fat and salt to increase the amount of healthy nutrient-rich foods and drinks that kids will eat. Good examples include flavored milks or sweetened whole-grain breakfast cereals.

5. Serve appropriate-sized portions for a child’s age.

Luckily, thousands of other health proponents are busy fighting the good fight with us, including children! Check out this video of a young fitness enthusiast who has decided it’s time to take a stand and help put an end to childhood obesity. Her message is powerful, and her energy and enthusiasm is contagious!

Here are 12 Reasons to Workout as a Family:

• Major Stress reduction and improved family relationships

• Increase in self-esteem and self-assurance

• Healthy body image

• Children with a health and fitness oriented background are more likely to be capable leaders in the future

• Children that have the structure of a healthy lifestyle perform better in school

• Less family problems with narcotics and drug use

• Greater sense of respect towards morals and family

• Increased family synergy and a better support system

• A healthier family will be more productive and results oriented

• The family that exercises has less financial worries

• A family can socialize and learn in a physically friendly environment, and accomplish more together than they could individually.

•   PEOPLE ACCOMPLISH MORE AS A GROUP, AS A UNIT, AS A TEAM!

For all these reasons listed above, find more activities to do as a family, so that as a whole, our society can learn to be healthier together!

LIFE TIPS FOR KIDS:

• Drink 10-12 glasses of water everyday
• Join a team sport to spend time with your friends in a healthy way
• Get a physical, active hobby that you enjoy
• Read every day
• Have a vegetable and a fruit with every meal
• Don’t drink sodas
• Stay away from energy drinks
• Respect and listen to your parents and teachers
• Find a hero to look up to and act like them
• Focus on the good in people
• Stay away from judging others
• Help a friend in need
• Fight for a Healthy and Fit America!

The new study tracked 7,700 kids from the time they were in kindergarten through their 8th grade year. Their body mass index was calculated and converted to a percentage: Kids who are between the 5th and and 85thpercentiles are considered normal weight. Between 85th and 95th percentile is considered overweight, and above the 95th is considered obese.

Kids who at age 5 were overweight or obese, which was about 15% and 12.4%, respectively, had far greater chances of remaining that way into their teen years. And the ones who were overweight at age 5 had a four-fold greater risk of being obese at age 14.

Put another way, half of the kids who were obese at age 14 had been in that 15% of overweight 5-year olds.

And it doesn’t seem to take much excess weight to increase a child’s odds of becoming overweight. About 87% of the kids who were obese in the eighth grade had been just somewhere over the 50thpercentile as kindergarteners, which suggests that being anywhere above the midpoint of “normal” at age 5 can predispose children for obesity in the years to come.

The study also illustrated how difficult it is to lose weight in childhood: Only 13% of the kids who were normal weight in 8th grade had been overweight in kindergarten.

Childhood obesity is clearly the result of a combination of variables: Genetic predisposition, intrauterine factors, and the behavioral stuff that’s going on in the household (i.e., kids mimic the eating habits they see at home). The authors especially stress the prenatal factors– for example, a much higher number of high-birth-weight babies (36%) go on to be overweight teens, which suggests that a considerable portion of weight is determined before a child is even born.

Since the results suggest that a “substantial component of childhood obesity is established by the age of 5 years,” the team wonder, of course, how this trajectory can be shifted. Focusing efforts on kids who are already overweight or obese at a very young age, perhaps in the preschool years, is really the key, they say. But what that consists of is unclear. Some studies have shown early weight interventions to be effective, while others have been less encouraging. And health insurance may be reluctant to cover such interventions.

But hopefully the study will shift our focus from the school-age years to the preschool years. And hopefully this will be reflected in public health campaigns and pediatricians’ offices.

The study didn’t track what happens to the kids after age 14 – but if the U.S. adult population is any indication, the kids in this study will, unfortunately, continue along a similar course.

As Originally Published on Forbes

Father’s Diet Before Conception Plays Crucial Role in Offspring’s Health, Study Suggests

For some children, irregular sleeping hours can be problematic. Setting a regular bedtime schedule can really help children get the right amount of sleep.

Iodine is recognized to play a role in the healthy development of the baby’s brain and nervous system while in the womb and the World Health Organization recommends that pregnant women eat iodine-rich foods.

Severe lack of iodine is one of the leading causes of brain damage in the developing world. But a new study, reported in most of the media today, suggests that even mild-to-moderate iodine deficiency during pregnancy may be associated with poorer cognitive function in the child.

In this large study, the iodine levels of pregnant women were measured, and their child’s IQ at age eight and reading ability at age nine were tested.

The researchers found that children of women who didn’t get enough iodine were more likely to be in the lowest quartile for verbal IQ, reading accuracy and reading comprehension. However, there was no significant difference in overall IQ.

A study of this kind has limitations, for example the fact that it relies on measurements being taken at a single point in time. Also, although the researchers adjusted for many factors that may have influenced the relationship (for example, parental lifestyle and socioeconomic factors), the study cannot prove a direct cause and effect relationship between a mother’s iodine consumption during pregnancy and her child’s cognitive ability. It is also not clear whether the differences seen in the children’s verbal and reading skills would translate into ‘real-world’ problems for these children.

Nevertheless, the study does highlight the need for pregnant women to get enough iodine during pregnancy.

 Iodine – the facts

The study was carried out by researchers from the University of Surrey and the University of Bristol. No specific funding was reported for the current study, but researchers were supported by the Waterloo Foundation, the Commission of the European Communities, the US National Oceanographic and Atmospheric Administration and Wassen International. The latter is a company that makes and sells iodine supplements. However, none of these organisations had any role in how the study was conducted or how the collected data was interpreted.

This study used information taken from a much larger ongoing cohort study known as the Avon Longitudinal Study of Parents and Children (ALSPAC), which is looking at the health outcomes of children born during the 1990s. The ALSPAC study is supported by the Medical Research Council, the Wellcome Trust and the University of Bristol.

The study was published in the peer-reviewed medical journal The Lancet.

The media reporting is generally representative of the study, although the Mail Online headline writers got into a serious muddle. When they first published the story they used the headline “Drinking organic milk in pregnancy is ‘vital for the baby’s future brain power'”. This was then changed later in the day – “Drinking organic milk in pregnancy could be harming baby’s IQ”.

Neither claim is supported by this study. The study did not assess women’s dietary iodine intake from different sources. So it is not possible to say how many women drank organic milk and whether those who did were more likely to be in the iodine deficient group.

 What kind of research was this?

The researchers say that the World Health Organization considers iodine deficiency to be “the single most important preventable cause of brain damage” worldwide. Iodine has a role in regulating the thyroid gland, and thyroid hormones have a role in brain and nervous system development.

The researchers say that changes to dairy farming after the 1930s increased the amount of iodine in milk in the UK. After this and due to the reduction in cases of goitre associated with thyroid problems in the UK it was considered that iodine intake in the UK was sufficient.

However, some more recent UK studies have suggested that mild iodine deficiency may be quite common among adolescent schoolgirls and pregnant women.

The current study used data collected from participants in the Avon Longitudinal Study of Parents and Children (ALSPAC) cohort study to see whether there was an association between pregnancy iodine levels and child cognitive performance. The researchers speculated that women with lower iodine levels during pregnancy would have children with poorer cognitive outcomes.

 What did the research involve?

The ALSPAC cohort was eligible to all pregnant women in southwest England with a due date between April 1991 and December 1992.

A total of 14,541 pregnant women were enrolled and 13,988 of their children survived for at least 12 months.

The researchers selected 1,040 women for whom they could measure iodine in the first trimester of pregnancy (up to 12 weeks) and their child’s IQ when they were eight years old.

Iodine was measured in a single urine sample. Urinary iodine levels are said to be a good indicator of iodine levels in the body as 90% of ingested iodine is excreted into the urine. However, the results would have been more accurate if the researchers had been able to measure iodine based on 24-hour urine collection.

To try to reduce the impact of this issue, the researchers looked at the iodine-to-creatinine ratio, which is said to be a good way to get a more accurate iodine measurement. The researchers defined adequate iodine as an iodine-creatinine ratio of 150 micrograms or more per litre. Iodine deficiency was sub-categorised as mild-to-moderate (50 to 150) or severe (less than 50).

Child IQ at the age of eight was assessed using a validated scale (the Wechsler Intelligence Scale for Children). At the age of nine psychologists also assessed children’s reading speed, accuracy and comprehension.

The researchers looked at the association between pregnancy iodine status and IQ at the age of eight and reading at the age of nine. They adjusted analyses for a wide range of confoundersincluding:

• mother’s age
• mother’s ‘parenting score’ (assessed by looking at cognitive stimulation of the baby, parental education and socioeconomic status)
• home environment, including baby’s emotional and cognitive environment
• family adversity
• stressful events during pregnancy
• infant birth weight and prematureness
• breastfeeding history
• maternal smoking and alcohol intake

• other dietary factors during pregnancy, including intakes of omega-3 fatty acids and iron

 What were the basic results?

The researchers found that, overall, the women in the study had an average (median) urinary iodine concentration of 91 micrograms per litre, and average iodine-to-creatinine ratio of 110 micrograms per litre. About two-thirds of women in the study (67%) were iodine deficient in pregnancy. None of the women was using an iodine supplement.

Compared with mothers with adequate pregnancy iodine, those with iodine deficiency were significantly younger and less educated, but had less exposure to stressful life events in pregnancy.

Compared with children of women with adequate pregnancy iodine levels and after adjustment for confounders, children of women with iodine deficiency were at significantly higher risk of:

• having a verbal IQ score in the lowest quartile (odds ratio 1.58, 95% confidence interval (CI) 1.09 to 2.30)
• having a reading accuracy score in the lowest quartile (odds ratio 1.69, 95% CI 1.15 to 2.49)
• having a reading comprehension in the lowest quartile (odds ratio 1.54, 95% CI 1.06 to 2.23)

However, there was no significant association between pregnancy iodine deficiency and performance IQ or overall IQ score – only verbal IQ. There was also no significant association between iodine deficiency and reading score or number of words read per minute – only reading accuracy and comprehension.

 How did the researchers interpret the results?

The researchers say that their results demonstrate the importance of having adequate iodine intake during early pregnancy. They say that the results “emphasise the risk that iodine deficiency can pose to the developing infant, even in a country classified as only mildly iodine deficient”. The researchers consider iodine deficiency during pregnancy to be an important public health issue that needs attention.

 Conclusion

This is a valuable study that demonstrates that in this subsample of a large cohort of pregnant women in the UK, the majority had inadequate iodine levels during pregnancy.

They also found that this deficiency was associated with poorer verbal IQ in their children at the age of eight, and reading accuracy and comprehension at the age of nine.

The study benefits from its relatively large sample size, from the fact that it followed participants up over time and from the fact that it adjusted for extensive confounding factors.

However, there are some limitations to this study:

• As the researchers say, several 24-hour urine collections would have been the ideal way to measure iodine levels, rather than a single measure, but this would be impractical in a large-scale study.
• It would also be useful to continue to reassess the children’s IQ and reading performance at different time points, particularly as the associations were only found for certain measures of IQ and reading ability. Related to this, it is also unclear what impact these differences in verbal IQ and reading accuracy and comprehension would have had on the children’s learning and school performance. Children’s IQs are not thought to be fixed for life but can change over time.
• Studies in other population samples from other countries would be valuable.

The researchers note that a randomised controlled trial assessing the effect of iodine supplementation in pregnant women on child cognitive ability in areas with mild-to-moderate iodine deficiency would be valuable. They say that they hope to run such a trial in the UK, as current evidence from trials in this area is weak.

Overall, the study highlights the need for pregnant women to obtain sufficient iodine during pregnancy. The World Health Organization recommends that pregnant and breastfeeding women consume 250 micrograms of iodine a day.

Dietary sources of iodine include dairy products and fish. Pregnant or breastfeeding women who are unable or unwilling to eat these types of iodine-rich dietary sources may need supplements.

If you are pregnant or breastfeeding and are concerned about your iodine levels, speak to your GP or midwife before taking supplements. Supplements will not be suitable for every woman.

Analysis by Bazian. Edited by NHS Choices