7 Awesome Children's Christmas Presents for the Health-Conscious Parent

7 Gifts to Get Your Kids for a Healthy Christmas

Christmas doesn't usually make the average person think about children's health, but it is the perfect opportunity to encourage healthful activities for your kids. Consider these fun children's gifts this Christmas season when you are battling the holiday shoppers!

1. Bicycle

This might seem like a no-brainer, but a new bicycle (or tricycle, depending on your little one's age) is an oldie-but-goodie when it comes to Christmas presents. Getting a bike will encourage your child to get outside and away from a screen, and to engage in that much needed physical activity. Just be sure to purchase a helmet to go along with it!

2. Tether Ball



A tether ball system is another way to get kids to engage in physical activity that doesn't seem like exercise. This will also encourage social interaction, as tether ball is a two-person game. A tether ball system is the perfect gift for siblings.

3. Crawling Tunnels

Crawl tunnels, play tents, and pop-up huts are all a great gift idea for children. Not only are they light and portable so that they don't take up a lot of space, they encourage active play inside. This is perfect for those stormy days when the kids can't go outside. There are a variety of options to choose from as well, from Frozen tents to Wiggly Worm tunnels.

4. Just Dance

Just Dance and other games like it are a fun and interactive way for children to play video games. These games improve coordination and are a lot of fun! They can be an individual or group activity, and appeal to all ages.

5. Themed Dishware

Buying your children interesting dishes can help them get excited about meals. Let them help you pick out some individualized dishware so that they feel included and more willing to participate in mealtime.

6. Trampoline

Safe trampolines are great for giving kids an outlet for their energy. People who live in mild climates can spring for the outdoor version, while those who live in snowy or rainy areas can choose indoor trampolines. Both will work for letting kids jump out their wiggles. You can even get small indoor trampolines with handles for the tiny tykes.

7. Play Set

If you're willing to spend money on a big ticket item, a play set is the way to go. There are many variations: swings, monkey bars, slides, rope swing, etc. You can even find compact indoor variations. They can last for years and provide a prime place for your kids to play and be active.

This list just includes some ideas for Christmas presents that promote fun, physical activity. There are many other options! As long as your gift will get your children moving (safely), then you really can't go wrong!

Bonus Tip: Skip the candy in the stockings this year and use $5 movies or dollar store toys instead!



Sources:

http://schoolrun.files.wordpress.com/2011/05/child-on-bike.jpg
http://feeds2.yourstorewizards.com/1749/images/300x300/tetherball.jpg
https://unitedwaybroome.files.wordpress.com/2011/07/86510161_cropped.jpg
http://ourthreepeas.com/blog/wp-content/uploads/2014/11/just-dance2.jpg
http://blog.chw.org/wp-content/uploads/trampoline_safety_blog2.jpg
http://s3-production.bobvila.com/blogs/wp-content/uploads/2012/07/blog_bv_swingset_playset2_kids_creations.jpg

Kidney Stones

"Kidney stones can form when substances in the urine—such as calcium, oxalate, and phosphorus—become highly concentrated. The body uses food for energy and tissue repair. After the body uses what it needs, waste products in the bloodstream are carried to the kidneys and excreted as urine. Diet is one of several factors that can promote or inhibit kidney stone formation. Certain foods may promote stone formation in people who are susceptible, but scientists do not believe that eating any specific food causes stones to form in people who are not susceptible. Other factors that affect kidney stone formation include genes, environment, body weight, and fluid intake. (NIDDK)"

According to a recent study posted in the Journal of the American Society of Nephrology, it has been found, that compared to sedentary women, active women were 16-31% less likely to develop kidney stones. The study concluded that: "More Americans, especially women, have been developing kidney stones in recent years, probably because of increased rates of obesity" (Berkeley Wellness). If you have had or may be experiencing kidney stones currently, you may want to consider your lifestyle and ask yourself if your activity level may have played a part in your ailments.

Tips for preventing kidney stones

• Limit sodium intake
• Drink a lot of water
• Try to limit your intake of Oxalate. Oxalate can be found in peanuts, rhubarb, spinach, beets, chocolate and sweet potatoes
• Get plenty of calcium.
• Limit animal protein
• Exercise three hours a week

Resources:
http://www.berkeleywellness.com/fitness/active-lifestyle/article/kidney-stones-and-exercise
http://www.womenshealthmag.com/health/conditions/kidney-stones
http://kidney.niddk.nih.gov/Kudiseases/pubs/kidneystonediet/index.aspx
http://www.health.harvard.edu/blog/5-steps-for-preventing-kidney-stones-201310046721

Nutrition During Pregnancy

       You're pregnant and are now in charge of getting the proper nutrition for not just one person, but two. What nutrients do you need to be getting on and what foods should you avoid? Should you take supplements or get the needed vitamins and minerals from the foods you eat? By how much should you increase your caloric intake? How much weight should you be gaining?  Below is some helpful information that will be able to guide you through your pregnancy and eating habits. 

Vitamins and Minerals

       During pregnancy it is important to get the recommended vitamins and minerals. These play a vital importance in the development of the baby, and depending on what trimester you are in, it is important to get the the right vitamins and minerals. The important nutrients needed during pregnancy consists of protein, α-linolenic acid, iodine, iron, zinc, folate, niacin, riboflavin, thiamin, and vitamin B6.According to the handbook of Nutrition and Pregnancy, "The recommended intake of these nutrients are greater than 25% the normal amounts recommended for non pregnant women. Protein, iron, folate, and vitamin B6 are about 50% higher for pregnant women". 

Good food sources of these nutrients:

• Grains, dark green or orange vegetables
• Meat
• Beans
• Nuts 

Supplements and Pregnancy

       "Vitamin and mineral supplements cannot replace a healthy diet. Most doctors recommend that pregnant women take a prenatal vitamin and mineral supplement every day in addition to eating a healthy diet. Taking a supplement ensures that you and your baby get enough important nutrients like folic acid and iron. But don't overdo it. Taking extra can be harmful for you and your baby." 

How Much More Should you be Eating?

       It is commonly said by the pregnant woman that she is eating for two; therefore she will increase her caloric intake by a substantial amount. It is true that additional energy is required during pregnancy due to moving around a heavier body, having a rise in metabolic rate, and tissue deposition. However the amount of increase is not as high as most people think. The recommended caloric increase for those who are pregnant is a 340-450 kcal during the second and third trimesters.

Foods to Avoid 

       Below is a post from the CDC of food safety that all expecting mothers should consider: 

1. Wash your hands often with soap and water, especially when…
   • Touching raw meat, raw eggs, or unwashed vegetables
   • Preparing food and eating
   • If soap and running water are not available, you can use alcohol-based hand gel. 

2. Try not to share forks, cups, and food with young children.
   Wash your hands often when around children. Their saliva and urine might contain a virus. It is likely harmless to them, but it can be dangerous for you and your unborn baby. 
   
3. Cook your meat until it’s well done.
   The juices should run clear and there should be no pink inside. Do not eat hot dogs, luncheon meats, or deli meats, unless they are reheated until steaming hot. These undercooked meats and processed meats might contain harmful bacteria.
4. Avoid unpasteurized (raw) milk and foods made from it.
   Do not eat soft cheeses such as feta, brie, and queso fresco unless they have labels that say they are pasteurized. Unpasteurized products can contain harmful bacteria. 
5. Do not eat refrigerated smoked seafood.                                                                           Unless it is an ingredient in a cooked dish such as a casserole. Examples of refrigerated smoked seafood include salmon, trout, whitefish, cod, tuna, and mackerel which are most often labeled as "nova-style," "lox," "kippered," "smoked," or "jerky." This fish is found in the refrigerated section or sold at deli counters of grocery stores and delicatessens.*Note: It is safe to eat canned fish such as salmon and tuna or shelf-stable smoked seafood.

Weight Gain During Pregnancy

• 1 to 4 pounds total during the first 3 months (first trimester)
• 2 to 4 pounds per month during the 4th to 9th months (second and third trimesters)

 For more information for how much weight you should gain that is more specific for you, go to:      http://www.choosemyplate.gov/pregnancy-breastfeeding/pregnancy_weight_gain.aspx    

  

References:
http://www.cdc.gov/features/pregnancy/
http://link.springer.com/article/10.1023/B:MACI.0000037648.86387.1d#page-1

http://www.choosemyplate.gov/pregnancy-breastfeeding/pregnancy-nutritional-needs.html

http://link.springer.com.byui.idm.oclc.org/chapter/10.1007/978-1-59745-112-3_1

Meditation

What is meditation? 

Meditation is a simple and easy way to help reduce stress and relax. Meditation is a method that has been practiced for thousands of years by many cultures and religions.Originally it was used as an intellectual enlightenment to better understand mystical and sacred forces of life. Now it is generally used as a relaxation and stress reduction method. While doing meditation is produces a state of relaxation that helps you focus your attention and eliminate the busy thoughts that get jumbled in your mind causing you stress. This process helps enhance emotional and physical wellness. 

Is it the same as yoga?

Yoga is considered a type of meditation that focuses of exercises that help with flexibility. 

How do I meditate? 

Ways to meditate can include:

• Guided meditation. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing. You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher.
• Mantra meditation. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts.
• Mindfulness meditation. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. You broaden your conscious awareness. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions but let them pass without judgment.
• Qi gong. This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (CHEE-gung) is part of traditional Chinese medicine.
• Tai chi. This is a form of gentle Chinese martial arts. In tai chi (TIE-chee), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.
• Transcendental meditation. You use a mantra, such as a word, sound or phrase repeatedly silently, to narrow your conscious awareness and eliminate all thoughts from your mind. You focus exclusively on your mantra to achieve a state of perfect stillness and consciousness.
• Yoga. You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment. 

 Does it have any health benefits? 

The emotional benefits of meditation include:

• Gaining a new perspective on stressful situations
• Building skills to manage your stress
• Increasing self-awareness
• Focusing on the present
• Reducing negative emotions

Meditation and illness

Meditation also might be useful if you have a medical condition, especially one that may be worsened by stress. While a growing body of scientific research supports the health benefits of meditation, some researchers believe it's not yet possible to draw conclusions about the possible benefits of meditation. 

Some research suggests that meditation may help such conditions as:

• Allergies
• Anxiety disorders
• Asthma
• Binge eating
• Cancer
• Depression
• Fatigue
• Heart disease
• High blood pressure
• Pain
• Sleep problems
• Substance abuse

References:

http://www.mayoclinic.org/healthy-living/stress-management/in-depth/meditation/art-20045858

Google Images 

Yoga and It's Benefits

              If you’re one of the few people who hasn't caught on to the yoga wave, no worries. We hope to give you a small introduction to yoga basics. To begin with, yoga focuses on the physical and spiritual improvement of the mind and body. There are “eight limbs” of yoga that help you reach enlightenment

• The way you behave (Yama): This is about encompassing and advocating the behaviors of non-violence, truthfulness, non-stealing, continence and non-possessiveness.

• Your attitude towards yourself (Niyama): Being clean, content, austerity, studying sacred texts and studying yourself, and surrendering to God.

• Physical pose (Asana): Through freeing our mind and body of stress and tension you are performing asanas. They are done in preparation for meditation to relax and rejuvenate the body.

• Breath control (Pranayama): Controlling and regulating your breath helps to make the connection between your state of mind, nervous system, and level of life energy. 

• Withdrawal of the senses (Pratyahara): This is the process of being aware of yourself, undistracted from the world.

• Concentration (Dharana):  This prepares you for meditation, as you focus on your breathing and nothing else.

• Meditation (Dhyana): This is where people spend most of their time, in meditation. This is a constant, uninterrupted observation without a special focus. The goal is to increase awareness and unify oneself with the universe.

• Enlightenment (Samadhi): This is the most difficult state to achieve. It requires much experience with the eight limbs of yoga. It is said that one experiences unity with the universe, infinite peace, harmony, and awareness.

Benefits of yoga:

• Lessons chronic pain (lower back, arthritis, headaches, carpal tunnel syndrome)
• Lowers blood pressure
• Reduces insomnia
• Increased flexibility
• Increased muscle strength and tone
• Improved respiration, energy and vitality
• Maintenance of balanced metabolism
• Weight reduction
• Cardio and circulatory health
• Improved athletic performance
• Protection from injury
• Stress management
• Improved mental well-being

Yoga moves for the beginner:

• Seated Forward Bend
• Seated Straddle
• Downward Dog
• Downward Dog Split
• High Lunges
• Planks
• Side Planks
• Camel Pose

http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/yoga.aspx

https://yoga.com/

Love Yourself and Your Body

               February is the month of love, but you don’t have to be in a relationship to enjoy it. Take this time to learn to love yourself,  regardless of your relationship status. With the media bombarding women about their imperfections and what perfect really is, many of us struggle with loving ourselves as we are. Learning to love yourself involves setting goals. Some of these goals could be eating more vegetables, enjoying more fruits, or walking to campus instead of driving. These are all things we have the ability to control that make an impact on your health. Below is a list of ways in which we can love our bodies by Margo Main, a Ph.D. from the University of Santa Clara.

“20 Ways to Love Your Body” by Margo Maine, Ph.D.

Think of your body as the vehicle to your dreams. Honor it. Respect it. Fuel it.

1.         Your body is extraordinary--begin to respect and appreciate it.

2.         Create a list of all the things your body lets you do. Read it and add to it often.
3.         Become aware of what your body can do each day. Remember it is the instrument of your life, not just an ornament.
4.         Create a list of people you admire: people who have contributed to your life, your community, or the world. Consider whether their appearance was important to their success and accomplishments.
5.         Walk with your head held high, supported by pride and confidence in yourself as a person.
6.         Don't let your weight or shape keep you from activities that you enjoy.
7.         Wear comfortable clothes that you like and that feel good to your body.
8.         Count your blessings, not your blemishes.
9.         Think about all the things you could accomplish with the time and energy you currently spend worrying about your body and appearance. Try one!
10.     Be your body's friend and supporter, not its enemy.
11.     Consider this: your skin replaces itself once a month, your stomach lining every five days, your liver every six weeks, and your skeleton every three months.
12.     Every morning when you wake up, thank your body for resting and rejuvenating itself so you can enjoy the day.
13.     Every evening when you go to bed, tell your body how much you appreciate what it has allowed you to do throughout the day.
14.     Find a method of exercise that you enjoy and do it regularly. Don't exercise to lose weight or to fight your body. Do it to make your body healthy and strong and because it makes you feel good.
15.     Think back to a time in your life when you felt good about your body. Tell yourself you can feel like that again, even in this body at this age.
16.     Keep a list of 10 positive things about yourself--without mentioning your appearance. Add to it!
17.     Put a sign on each of your mirrors saying, "I'm beautiful inside and out."
18.     Choose to find the beauty in the world and in yourself.
19.     Start saying to yourself, "Life is too short to waste my time hating my body this way."
20. Eat when you are hungry. Rest when you are tired. Surround yourself with people that remind you of your inner strength and beauty.

Sources:

http://www.scu.edu/wellness/topics/bodyimage/bodyimagelovebody.cfm

http://www.youtube.com/watch?v=_3agBWqGfRo

Easy Exercise Tips for Home, Work, or School

"The guidelines state that we should aim for 30 minutes of moderately intense activity on five or more days of the week or vigorous activity for at least 20 minutes on three or more days of the week," says Ruth Ann Carpenter, MS, RD, LD, director of dissemination at The Cooper Institute in Dallas and author of Active Living Every Day. "This can be done in 10-minute time slots," she adds.

• Walk to work or school, or park a good distance away.

• Take the stairs; if you really want to workout your legs, take every other step.

• Instead of fast-forwarding through commercials while watching your favorite shows on TIVO, do jumping jacks or march in place during the commercial break.

• When you pick up your kid, you can use it as an opportunity to do a squat.  Pick up your kid by bending down at your legs and then driving up from your knees and hips.

• Whether it's your cat's litter or a huge thing of laundry detergent, try to fire off 10-12 bicep curls.  Pause, recover, and do it three times to get in some strength training.

• Sit on an exercise ball while you do your work, instead of a chair.  This will help you to develop core strength.

• Use a headset versus a phone, and use dumbbells while at your desk.

• You can do neck rolls, shoulder rolls, and stretch your quadriceps or hamstrings while standing at your desk.

• Go for a walk during your lunch break.

"There are a variety of health benefits that come out of being more physically active," exercise physiologist Robyn Stuhr, executive vice president of the American Council on Exercise (ACE) in San Diego, Calif. "But if you need to lose a significant amount of weight, improve your stamina, or achieve a higher degree of cardiovascular protection then you may need higher intensity exercise.”

"Nothing is a problem, something is good, and more is better up to a point," adds Stuhr, "I think people hesitate when they think they have blown a big workout opportunity, but you don't always need to do a whole routine. Anything you can do to increase activity over the course of the day is good."

WebMD

Rock the Walk

According to the American Heart Association:

It's Easy

• Walking is the simplest way to start and continue a fitness journey.

• Walking costs nothing to get started.

• Walking has the lowest dropout rate of any type of exercise.

• Walking is easy and safe.

It Works
• Studies show that for every hour of walking, life expectancy may increase by two hours.
• Walking for as few as 30 minutes a day provides heart health benefits.
• Walking is the single most effective form of exercise to achieve heart health.

It Pays
• Physically active people save $500 a year in healthcare costs.
• Employers can save $16 for every $1 they spend on health and wellness.
• Fitness programs have reduced employer healthcare costs by 20 - 55%.
• Reducing just one health risk in the workplace increases productivity by 9%.
• Reducing one health risk decreases absenteeism by 2%.

Tips for Home:
• Do housework yourself instead of hiring someone else to do it.
• Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.
• Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
• Walk or bike to the corner store instead of driving.
• When walking, pick up the pace from leisurely to brisk. Choose a hilly route.
• When watching TV, sit up instead of lying on the sofa. Or stretch. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV.
• Walk around while talking on the telephone.
• Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
• Stretch to reach items in high places and squat or bend to look at items at floor level.

http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/StartWalking/Get-Moving-Easy-Tips-to-Get-Active_UCM_307978_Article.jsp

Family Fitness Ideas

Combine Exercise and Chores:

On small pieces of paper, write down chores and body weight exercises. Throw the papers into a couple of hats and have everyone pick one of each. Maybe Dad gets to clean the bathroom and do a set of squats every few minutes until he is finished, while one of the children is cleaning the kitchen and doing forward lunges, etc.

Organize a Family Competition:
Have each family member pick an exercise at the beginning of the week and do as many reps as they can. Then train throughout the week with the goal of improving by the weekend. The family member who has the highest percentage increase is rewarded with a prize. Keep the focus on the fact that everyone is improving.

Establish a Family Fitness Night:
Designate one evening as family fitness night. Each week, a different person designs the family workout that you will all do together (swimming, rollerblading, walking, Frisbee golf, basketball, etc.) Everyone gets to do something they enjoy, and it will help to bring variety to your workouts. 

Incorporate Exercise into Daily Activities:
Establish family fitness rules: exercise during commercials every time you watch TV, stretch before bed each night, etc.  Purchase a few inexpensive items (jump rope, resistance bands, stability ball, dumbbells, etc.) and rotate them through the house on a daily basis. Treat them as scavenger hunt finds; for example, if you find the jump rope placed in the garage, you have to use it for one minute. Next time you may find it on the porch, or in the basement.

Exercise with a Goal in Mind:
Some prefer to exercise when they are training for a specific event.  As a family, sign up for an event that everyone can participate in and train for.  Organize and conduct workouts that would help train/prepare everyone for the event.

Sources:
http://www.sparkpeople.com/resource/fitness_articles.asp?id=382