Showing posts with label healthy family. Show all posts
Showing posts with label healthy family. Show all posts
Showing posts with label healthy family. Show all posts
Showing posts with label healthy family. Show all posts

How Does too much Screen Time Affect Health

Is too much Screen Time Dangerous?


No matter how much you may try to avoid it, screens are an integral part of everyone’s lives and they are inescapable. With the increased use of electronics also comes increased concerns about how they affect us and our children. Many of us grew up with the old adage of “getting square eyes” or "you'll go blind" when we sat too close to the TV, but what are the real-life effects of too much screen time? Read on to see how too much screen time affects our eye health.


This post contains Amazon affiliate links.

How Does too much Screen Time Affect Health 
Samsung curved screen monitor available on Amazon.


Screen Effects on your vision

The rise in popularity of blue light filtering glasses has made us all think about how brightly lit screens might negatively impact our vision. If you work on a computer all day then you have probably felt some of these effects of too much screen time such as headaches and dry eyes, but you can also start to suffer from eye strain and even blurred vision. To combat these problems, you can use the aforementioned blue light filtering glasses, always work in good light, and avoid sitting in the dark staring at a screen. The number one rule for fighting computer vision syndrome is the 20-20-20 rule – every 20 minutes you should take a break and stare at an object that is about 20 feet away for 20 seconds. This helps give your eyes a break, and if you keep it up, you should notice a significant difference in your level of eye comfort.


Cut Down Screen Time


Eye Strain Sleeping problems

We are all guilty of scrolling through our phones right before bed but when we do this the light emitted from the device can interfere with your brain's sleep cycle and prevent you from getting a good night’s sleep. The bright blue light that comes from phones and tablets disrupts your natural production of melatonin (the hormone that makes you sleepy.) To keep this disruption to a minimum, you should ban phones from the bedroom and avoid screens for at least an hour before you plan on getting into bed.


Is your Child Cyber-Bullied


Chronic pain

Aside from the effect of the brightly lit screens, we can also see electronic devices affecting our posture and causing neck, shoulder, and back pain. If you are sitting at a computer or laptop for long periods of time, then you will often find yourself hunching over or gradually starting to slump. Take regular breaks from sitting down to walk around the room, stand up or stretch your body, and make sure your chair has sufficient back support. Check out the correct seating posture for office work and make sure you follow the guide on how to sit.


Limit screen time

Set an example – remember that you are an example for your children, so avoid that absentminded scrolling on your phone when your children are around.

Set aside time to unplug – choose a time when the whole family has to unplug from their electronic device and spend quality time together without phones, tablets, or TVs.

Use parental controls – not only can parental controls block unwanted content, but you can also set daily screen time limits that lock your children out of apps once they have reached a set amount of time.

If you follow these simple tips, you can reduce the effects of too much screen time. Your eyes will thank you!


Recommended:

Pros and Cons of Ipads and Tablets in the Classroom

Best Computer Screen Monitors

Fun Things to do at your Local Library


Plan a Family Focused Wedding Day

Making Your Wedding A Family-First Day


While the wedding day is primarily about the bride and groom, the day is also about your extended family and ensuring that they are included in your special day. Children especially can be overlooked at weddings - Parents.com has charted a huge rise in adults-only events - which can result in kids feeling left out or bored. A wedding is a very emotional event and it’s important that any children attending are well looked after and enjoy what’s happening - starting with the main event. So, plan a family focused wedding day.


Focus on Family Wedding Day


The ceremony 

Wedding ceremonies are often both emotional and formal, which can be quite intimidating to children - even more so if it’s a second wedding, it can be emotionally conflicting for the children involved. Make sure the children understand what is happening, also consider getting them involved in the activities of the big day to help ease their concerns. Letting the children take on roles and help throughout the ceremony is a great way to include them and ease their emotions, for instance give them a part as best man, flower girl, or ring bearer and talk up their duties as you plan for the big day. As Verywell Family highlights, kids love being given responsibility, giving them a special part to play will create memories for all to cherish.


Enjoying the reception 

Unlike the ceremony itself, the reception has a more relaxed atmosphere and is a time for everyone to wind down and start celebrating. Speeches are a big part of the reception, and it’s a nice idea for the children to be mentioned in the speech. This will make them feel appreciated and welcomed. Alternatively, you could have the children write and give their own speech and make them a central part of the day. What great fun this will make years later, as you re-watch the wedding day videos!


Late into the evening 

As the party goes on into the night, children can become tired and irritable. Wedding days are long so don’t expect them to be able to keep up with you and your other wedding guests. It’s essential that the children are catered for and have somewhere to retreat to when they’re tired and ready for bed. Don't let them feel forgotten! Furthermore, give them the confidence to be able to tell you when they’re ready to call it a night. This will ensure they don’t feel like they have to stay up with the adults. 


Weddings are an amazing occasion and a day to be shared with adult family and friends, but it’s important to ensure that children are happy too. Making a wedding family-friendly, by having children be a central part of the big day, will ensure their memories are happy, rather than unpleasant. When the wedding is family focused, it sets the framework for a pleasant future, blended family or not.


Recommended:

Family Activities from Kids Creative Chaos


Healthy Eating Tips for Busy College Student

You can Eat Healthy in College


Hectic schedules are inevitable for a college student. But studying hard doesn’t mean you forget to eat. Remember, your brain needs fuel. It is extremely easy and tempting to grab a cup of ramen or a pizza with a sprite and call it a day. However, this is neither feasible nor healthy. Great news!  It isn’t an impossible task to incorporate healthy meals into your busy routine.



Healthy Eating Tips for Busy College Student



Basic Nutrition


The basic food groups are something everyone is aware of. This will help you determine the amount and types of food you should consume to stay healthy. Eating healthy can be challenging, however, the consequences of unhealthy eating may be slow to occur but devastating in the long run. 


With issues like fatigue, depression, menstrual irregularities, gastrointestinal issues, and low immunity, “you truly become what you eat”. 


Most people are familiar with the classical food pyramid, however, in 2014 this was replaced with the plate. This showcased not only the recommended nutritive foods you should consume but also gives an idea about portion size.


However, keep in mind that the portion sizes vary greatly depending on your age, gender, and physical activity. For example, a college athlete will need far more calories compared to a chemistry undergrad spending their days in the lab. 



Recommended Daily Intake


Typically, a college student needs about 4-8 servings (3-5 for females) of carbs of which at least half should be whole grains. Protein intake of 45-55g per day is enough whereas curbing your dairy cravings to no more than three cups a day. 


Vitamin and fiber-rich fruits and veggies, thankfully have no strict restrictions, but the recommended minimum for 2-3 cups of veggies and 2 cups of fruits daily. Always keep various types of brightly colored fruits and veggies in your routine, because all of these are packed with all the correct vitamins. Some of these include but are not limited to broccoli, carrots, spinach, oranges, kiwi, grapes, blueberries, strawberries, etc. (via HealthCanal.)


How Unhealthy Food choices Affects Us


College and caffeine are a tale as old as time. Deadlines, gruesome assignments, early morning lectures, or warm nights surrounded by friends, caffeine is a constant companion. However, constant caffeine intake is linked to insomnia, anxiety, poor concentration, and performance. 


Instead, try to sleep at least 7 hours (get off your social media past midnight!). Limit those caffeine cups to 1-2 per day and try to keep those all-nighters, only occasionally in emergencies and spaced apart.


Even though this is akin to beating a dead horse, fats are deadly when eaten excessively, it is a major culprit for cardiac diseases and stroke. Nonetheless, cheat days are allowed and moderate intakes are encouraged.


Whole grains are the better choice when it comes to carbs. Excess sugar is converted to fat leading to weight gain and is a major risk factor for type 2 diabetes mellitus. Low-fiber refined sugar doesn’t trigger insulin which stores away the excess sugar, the pancreas is unable to deal with the sugar rush, hence you crave sugars only hours after that delicious pasta.

 

Salt and preservatives, rich processed meats, canned food, and packed meals are at risk of high blood pressure, heart disease, and some cancers.



Dining Hall Tips to 


Planning is the best way to avoid giving in to your sugary urges. Browse through the dining halls menu online and decide your breakfast before going to bed, so you don’t buy meals with your craving eyes. Some college dining halls provide calorie counts for their meals. 


Keep an apple or some granola bars to your snack on your midday cravings and avoid the vending machine. Many healthy lifestyle snack options, like nut butter, crunchy seaweed snacks, and protein bars.


Try to keep a protein source on your plate as well as a fresh item. Salads are a great option and mind you, there is way more to salads than just lettuce. Choose grilled instead of fried chicken. Replenish your plate with veggies and choose brown rice over white rice.


Desserts can be fruit instead of sweetened yogurt. Replace your sodas with freshly pressed juices and water. Try different items on the menu regularly instead of sticking to a single item. Avoid lingering in the dining hall for long, don’t use the hall for group studying and projects. This will distract you and tempt you to eat more than you need.


There are many ways to make small changes to your diet which will make a world of difference only if you put your mind to it.



Dorm Room Cooking


Many dorms may not have adequate facilities for cooking meals regularly. In such cases, stock up your pantry with items like fruits, dried fruits, bagged salad greens, can tuna, whole grains (oats), yogurt, and popcorn. 


However, there are many ways to whip up easy meals for college students on the budget and drowning in deadlines. From baked salmon to chicken avocado, many easy weeknight dinners are great and take little time to make.



Microwave Meal


Microwave meals can also be healthy and quick to make. Scrambled eggs, lean cuisine, potatoes, can soup, single-serve quinoa, or brown rice cups can make simple, quick, and delicious meals. Top with seasoning and wash down with some freshly blended smoothies to keep you full for the day.



Eating Well on a Budget


Money is always tight for college students. The stress of college work can be so overwhelming that budgeting meals while keeping them healthy is the last thing on your mind. To help you here are some tricks to save your money and your health:


  • Make a shopping list for each meal during weekends and only stick to that.

  • Avoid buying expensive snacks like chocolates, chips, and packaged frozen meals too often.

  • Shop for fresh produce and meats on sale. Not expired.

  • Buy one or two expensive items like dressings and spices one at a time during each shopping trip to stock up.

  • Always keep cheese and salads, greens on hand to whip up a quick salad with any leftover meat or fish.

  • Stock your pantry with items that have long shelf lives to keep eating healthy. 



Establish an Eating Habit 


Two to three solid meals are a must, daily. Eat while you are slightly hungry and at specified times if possible with small intervals between snacks and meals. 


You are likely to eat more while starving, but frequent small meals will keep you full and functioning. Even if you can’t sit to eat because of classes or sleep, keep a snack to munch on the go.



Portion Control


Easier said than done. We all know that all college students are perpetually hungry. However, try to eat slowly and wait 10-15 minutes before the next round. Drink plenty of water and eat on a small plate these are just some tips that can help you understand and implement portion control into a healthy diet plan.


Furthermore, keep in mind that you can always have seconds later, so don’t pile your plate with everything in the dining hall or give in to that discount buffet.


A balanced meal of carbs, lean proteins, and heart-healthy fats with a rainbow of fruits and veggies is ideal. Try to incorporate this as much as you can, at least daily if not every meal.


Smart Foods for Quick Nutrition

Adding a healthy item or two to your meal will not only improve the nutritive quality of your meal but also elevate its taste. Here are some smart foods to add to your meals or to snack on throughout the day.


  • Beans

  • Blueberries

  • Dark Chocolate

  • Dark green vegetables

  • Oats

  • Salmon

  • Walnuts 


These tasty items also happen to be brain foods. So fuel your brain and get your gears working for that organic chemistry assignment.



Eat breakfast, even if you wake up at lunchtime


Running late for classes or oversleeping, we have all been there. Nevertheless, skipping breakfast for that isn’t the answer. Numerous studies have reiterated the importance of a healthy breakfast on classroom performance. 


On-the-go breakfasts like single-serve oatmeals, greek yogurt, hummus, hard-boiled eggs, nuts, and fruits are highly packed with nutrients.



Make sure you take exercise 101


Yes, we have all heard this advice and we hate it. But this advice is repeatedly drilled into people’s minds for a reason: it works. Incorporate exercise into your routine, like your classes you shouldn’t miss. 


Set up a workout corner in your room, walk to class, join a gym or join the college sports team or local fitness centers, the options are endless once you put your mind into it. Improved mood, sleep, and good memory will help you gain better results. 

 


Limit alcohol intake


The one beverage with absolutely no nutritional benefits and is detrimental to your health is alcohol. The occasional light drink during parties is acceptable but indulgence is a recipe for disaster.



Loss weight sensibly 


Starvation is never the answer to losing weight. You run the risk of developing eating disorders with fad diets and diet pills. Studies found no link between certain food combinations with weight loss. Instead balanced meals with exercise are the surest way to maintain a healthy weight. Remember health is not measured by the models and celebrities on social media and magazines.


Enjoy your pizza with half the cheese, baked potato, a regular size roast beef sandwich, or green salad. Forego the tasty trio: French fries, fried chicken, and fish sandwiches which are loaded with fat. This way you can enjoy fried food guilt-free.



Conclusion


The best advice for healthy eating is to take things easy. Keep your bones healthy with calcium-rich foods, stay hydrated and please try to sleep. All of these steps work in tandem to keep your mind and body healthy. Enjoy weekends thoroughly.


Gauge how your body reacts to different foods and adjust accordingly. Armed with the correct knowledge, tackle your next semester with a healthy body, sharp mind, and less stress. Remember, you can consistently score high as long as you are healthy.



Recommended:


CLEP Exam List for Homeschoolers


Preparing Teens for College 


College Care Package Ideas


How To Take Care Of Your Entire Family This Winter

Flu and Cold Season is on the Way


The beginning of the school year, can signal the beginning of colds and flu in your home. When the weather becomes cooler and the days grow shorter, health may become a significant concern. Coughs, colds, and even the flu, as well as more severe diseases, can suddenly become considerably more common. It's essential to understand some of the ways you can help your whole family stay healthy during winter so you can enjoy the time you spend together while everyone is safe and sound. The following tip will help you take care of your family during winter months of cold and flu season.



Tips to Keep entire family healthy this winter in cold and flu season



Tips for staying healthy during cold and flu season


Eat Healthily 

Our bodies are amazing machines that convert what we put into them in the form of food and drink into energy and hormones that do everything for us. We are happier and healthier when we eat the proper meals. A bad diet means our immune systems don't work as well as they should, and sometimes shut down altogether, so eating correctly to get enough vitamins and minerals to keep our bodies strong and ready to fight off the numerous illnesses that attack us, particularly during the winter months, is crucial. Try this recipe for baked salmon.


Adopt Healthy Lifestyle as a Family


Fruits and vegetables are the simplest methods to get these nutrients, so getting your five a day is critical. If it's a challenge to include more fruits and vegetables into your diet, try preparing a nutritious morning smoothie for everyone.  Here's a fun way to get kids to eat potassium rich bananas.



Healthy Banana Snack for Kids

Keep Clean 

The simple act of washing your hands can help to keep everyone in the home healthy, and not just the individual who did the hand-washing. The initial point of contact between you and a virus or illness is usually your hands. Giving a loved one a hug, shaking hands, holding hands, and so on can spread diseases from one person to the next. By ensuring that everyone washes their hands frequently (particularly after using the bathroom, changing a diaper, and wiping your or a child's nose), you can minimize the chance of unpleasant diseases spreading. If washing your hands causes dry skin (as it may during the winter months), then invest in some excellent hand lotion as well to keep the momentum going. 


This "how to wash your hands" interactive printable lesson is great for the classroom or homeschool, it explains the importance of hand washing in detail and makes it fun.



Wash Hands activity for classroom


Check The Animals 

If you have pets, you might discover that they are prone to sickness during the winter months as well. They, too, have immune systems, and although they don't function exactly like ours, that doesn't mean they can't become sick. It is important to take your pet to a great vet, such as exceptionalpets.com, if you suspect they are ill. In this way, you can keep your pet healthy, and everyone else in the family since some animal illnesses can spread to humans.  Our pets can even catch Covid19, so if you're sick, watch them for symptoms. Our bird, a Cockatiel, was very sick when we had Covid, luckily he recovered with some TLC.



Adult Male Cockatiel


Exercise

Getting adequate exercise is another brilliant way to strengthen the immune system. This could be as easy as taking your dog for a walk or taking the stairs instead of the elevator. Park a bit further away from the supermarket's entrance, so you'll have to walk a little longer. Spend some time cleaning up the leaves in the garden. It doesn't have to be an exercise class or an hour at the gym, and the more people that participate, the better.  We've got some fun PE Activities to get you moving,check them out!




Get Fit with these Fitness Gift Ideas

 Gift Ideas to Stay Fit and Healthy


Here I am again, out of shape. This time, I'm not alone. Covid isolation wasn't kind to many of us. So, once again, I have to get fit. The last time, I really thought I'd kicked it, I had maintained my weight loss and healthy habits for over five years. Sigh. Life is a constant battle. I thought you might want to join me on the journey this time. Are you ready to get fit with these fitness gift ideas? It's okay to buy them for yourself! We all deserve pampering after the past year and a half.


                        This post contains Amazon and other affiliate links for your convenience.



Get Fit with these Fitness Gift Ideas



It's July 2021 and I'm kicking off my fitness routine-  Again.  You can follow along on Instagram. Step one, buy cool fitness products to keep motivated!


Fitness Gift Ideas List:


  • I've had these Jenn Ardor walking shoes for over two years now. They are lightweight, sturdy, comfortable, breathable mesh. This makes them perfect for hot summer days. 

What I love about them: They just slip on and off, they're comfortable, and they're easy to clean.

Hop over to Instagram to see the shoes on my feet! 

Since then, I've walked in them (you know, back in 2019.) I even mowed the yard in them. Don't you do that, they're a thin mesh, you should mow in boots to protect your feet. Anyway, the point is, these are durable, inexpensive, walking shoes!


affordable comfortable walking shoes




What I like about it: The sweetener is derived from beet juice. Beets are rumored to lower blood pressure. No idea if that works with this powder, but you can read about it, beet benefits.



Here's the blurb about Nakedade:

Nakedade starts with Palatinose™ (isomaltulose), a low-glycemic smart carb derived from sugar beets. We isolate the sucrose from sugar beets, and remove any potentially harmful fructose and glucose. Palatinose™ improves fat oxidation and provides a steady supply of energy to increase exercise endurance.* 285 mg of potassium in Nakedade helps you stay hydrated and replenish electrolytes lost through sweat.



Electrolyte Lemonade Drink Naked Nutrition


My thoughts:  

  • I wish I'd tried Blueberry Lemonade too. It sounds so good. Next time!
  • I had to use scissors to open the packet, maybe I'm just a weakling?
  • Play fair. Don't drink this after you've had hardcore sweetener like regular juice or soda. Cleanse your  palette with water first. 
  • Don't drink it warm. Pop it in a cooler or the freezer for a special treat after a work out. 
  • It's a great alternative to those other electrolyte drinks with sugar and artificial sweeteners.
  • It's good, especially if you aren't a sugar addict. If so, it may take some getting used to. 


How can you stop consuming sugar? Try these tips.

As always, remember, you can do it!


  • I don't know if this falls in the category of fitness gift ideas, but a really good way to help rid your body of sugar loving yeast is to take a daily probiotic. This affordable probiotic from Amazon works well, but it gave me some unpleasant side effects when I used it daily. 

Everyone seems to react differently to different strains. There are many types of probiotics so try a few options before you give up on them. My favorite is the Align generic from Target. My Gastroenterologist actually recommended Align. The Target knock-off is much less expensive and works just as well for me. 



Good affordable Generic Probiotic Target Up & Up Align


Tip: If I take too much of it without eating properly I get shaky and emotional. You're supposed to take probioitcs with a full glass of water.  Start slowly with one probiotic a day or even every other day.  As you begin to succeed with Candida die off you can get Herxheimer syndrome. A Herkheimer reaction can make you feel tired and cranky. Once you work past the yeast die off, life on the other side of too much yeast and sugar over indulgence is so much better. Just remember Stevia can be your best friend. Learn more about the downside of probiotics.


What I like about it: It keeps thing moving.


  • Stevia is a great replacement for sugar. Like the Nakedade above, replacement sweetener can take some getting used to. There are several Stevia based drinks and Gift Packs available.


What I like about it: Stevia comes from a plant that you can grow yourself!


Stevia sweetened chocolate




What I like about it:  This fitness wear is comfortable and well made.


Comfortable Womens Workout Gear Joy Lab Target

 




What I like about it:  No struggle to turn it on, step on the scale and your weight appears. Connect the Bluetooth app to track you weight loss and bmi.





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More on my weight loss journey

Quotes about weight loss






How to Put Yourself First and Feel Good as a Mom

Mom Self Care Ideas


Although you might believe that every second of your day has to be focused on your kids for you to be a good mom, this is not the case. To be the best mom possible for your family, you must learn how to put yourself first and feel good. Read on for self care ideas for moms.


This post contains Amazon affiliate links.


How to put yourself first as a mom self-care


Indulge and Treat Yourself to Little Luxuries

You might believe that it is only your kids who should be treated when you go on a day out or when the summer vacation hits. However, this is not the case, and you should make sure that you spend some of your hard-earned cash on the person who worked for it: you! One of the best luxuries you may want to consider indulging in is cologne for women. This can help you feel good about yourself and add that extra spark of magic to every day of the year. At scentmagic.com, they offer a cologne subscription that allows you to receive a box filled with lovely scents every single month. Indulge!

Take Time for Yourself

When you have kids, you don't' have to spend every moment of the day with them, and it is just as important to take some time for yourself to protect your mental and physical health. For instance, many moms indulge in a relaxing bath or shower, as this helps them to pamper themselves while taking a little me time away from the kids. You should also make time to do the hobbies that you enjoy and to attend social groups and activities in your local area. If you are unable to find a close relative or friend to take your kids off your hands, there is also no shame in calling a babysitter to care for your kids while you are focusing on yourself. Remember, don't neglect your friends. They need me time too! Spend it together and stay connected.

Build a Support Network

No matter how of a good mom you are, everyone needs support at some time throughout their parenting journey, and the best source that you can get this from is other moms. Consider joining a mom’s group in your local area that will allow you to meet other parents who are in the same boat as you, and who you can rely on for emotional, and even practical, support when times get tough. 

Update Your Wardrobe

You may feel as if you're constantly updating your kid’s wardrobes as they go through constant growth spurts. However, to feel good and to boost your confidence, you should also update your own wardrobe. Mom style is not only loungewear and baggy clothing, you should try to hit the balance between comfort and feeling good with items such as day dresses, tunics, and patterned jumpers- anything that makes you feel good on the inside and the outside!

Chase Your Own Goals and Dreams

As a mom, it's easy to put all of your energy into your kid’s dreams and end up forgetting your own. Instead, you should make sure that you chase your own goals and objectives too! Whether these dreams are heading off to college or training to run a marathon, don't put them off. By doing this, you can maintain your own sense of identity and ensure that you still have something to focus on when your kids eventually leave home to chase their own desires.


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Products for Self Care