Asthma is one of the most persistent and troublesome of all respiratory diseases. It is characterized by a frequent bout of breathlessness, in between which the patients might appear to be perfectly normal. Actually, the word asthma is of ancient Greek origin meaning panting or short-drawn breath. Patients affected by asthma may appear to be gasping for breath. The fact is people with asthma have more difficulty with breathing out than with breathing in.
Asthma is caused by allergies resulting from weather conditions, foods, drugs, perfumes and any other irritants. While there appears to be no modern medical cure for asthma, there are several natural and herbal remedies to both preventing and treating asthma.
Herbal Remedies For The Prevention and Treatment of Asthma
Aloe Vera is known to have many medicinal properties, and the use in the treatment of asthma is one of them. If you have asthma, all you need do is boil some aloe vera leaves in a pot of hot water and inhale the vapors.
The taking of lemon juice diluted in water has been found to be an excellent treatment that brings good results.
Taking garlic boiled in about 30ml of milk has been found to be an excellent medicine especially during the first stages of asthma. The mixture should be taken just once daily by the patient.
- The use of onion and honey mixture
This remedy should be prepared fresh on a daily basis. Cut an onion into very thin slices and place it in natural honey, allowing it to sit overnight. The following morning, just separate the onions from the honey and take 1 teaspoon full, 3 to 4 times daily.
Boil several fresh potatoes and then pour in a basin; covering your head and basin with a cloth to get the most out of the steam. This has proved to be very effective trado-medical way of treatment.
The white fluid from snails mixed with honey is highly effective in the treatment of asthma. Mix a ratio of fluid from snails to 5 ratio of honey to prepare syrup. Stir the mixture and pour into a sizeable bottle. Adult patients should take 3 table spoons full daily while children should take one.
Get the bark of bitter kola and pour cold water on it; adding a pinch of salt. Allow the mixture to rest for about 12 hours. After the 12 hours, take 2 glasses on a daily, 1 in the morning after meal and another in the night before you go to bed.
The fact cannot be denied that nature has its benefits and natural options of treatments are often far more effective than the modern ways.
While taking any of the medication above, the patient should avoid known dietic errors like; excess intake of carbohydrates, fats and proteins, tea, coffee, processed foods and other foods that are difficult to digest.
What Is Herbal Medicine?
The use of herbs and medicinal plants found in nature to treat or prevent ailments and diseases is called herbal medication. This usage of herbs springs from time immemorial, dating back to hundreds of years ago.
Every society makes use of herbal medicines for the cure of diverse ailment. It seems to have been gaining more attention in recent times because of the high cost involved in producing modern medicines. Herbal medicines often come with no side effects if well administered. It is natural, making it compliant with the natural body system. Also, it is cheaper than modern medicine and often times more effective.
A number of herbal systems seem to be dominating the world today. The most popular of the lot are the Chinese herbs, African herbs, Ayurvedic medicine, Roman and Greek herbs and the Shamanic herbs. These have all stood the test of time and have been proven to be highly effective.
Is Herbal Medicine Safe?
This is the question that has plagued the minds of many including top organizations and even governments. In fact, the World Health Organization had this to say...“traditional medicine is the sum total of knowledge, skills and practices based on the theories, beliefs and experiences indigenous to different cultures that are used to maintain health, as well as to prevent, diagnose, improve or treat physical and mental illnesses.”
What this means is that there is no scientific backing when it comes to the efficacy of traditional or herbal medicine aka natural medicine.
In this healthy living category, we will critically examine a lot of natural and herbal plants that are used for medication and their medicinal values. We will also look at how we could keep in good health just by taking some of these herbal medicines.
Remember, Bites and Bowls is not all just about recipes, but healthy living as well. It’s only those that are healthy that can really enjoy a good meal.
Before we delve into the use of herb treatments, let’s have a look at some facts you should know about herbal natural medicines.
Facts On Natural Herbal Medicine
There are some things you should know and some questions that needs to be answered before deciding if to use herbal medications. Some of those questions are:
- Are there concerns?
- Is it safe?
- What’s the world’s reaction to herbal drugs?
We will have a look at the above questions; and even more. But first, here are some facts when it comes to herbal medications.
There has not been any scientific evidence to back up the effectiveness of herbal medicines; though it is continually being used by close to 80 % of people in all parts of the globe like in Asia, Africa and the Arab nations.
Herbal medicines are classified as dietary supplements and not as foods or drugs like in the United States. The fact is that laws that pertains to dietary complements are rather lax compared to those relating to foods and drugs.
Herbs availability in some countries is a recurring problem; making it difficult to standardize.
Cultural norms and values play a big role in determining whether to use herbal remedies or not
Some countries have rules and regulations pertaining to herbal medicines and professionals who have been certified to practice such “scientific study of herbals”. Two cases of note are China and Nigeria. In china there are medical doctors who give prescriptions pertaining to herbal medicine whereas in Nigerians they are prescribed by trado-medical doctors; who are professionals in herbal traditional medicine.
Reading all of the above facts, one might be in a fix concerning the safety and effectiveness of herbal natural medicine.
Well, from all we gathered above, it is up to the individual to decide whether to use herbal medicines or not. What we should all should bear in mind is that health is wealth; and since herbal remedies have been proven historically to be highly effective, even without scientific proof; I would say it is a perfect alternative to modern medicine as it is completely herbal and natural.
However, like all things in nature and in life, caution should be taken while medicating on natural medicine. There is always a risk involved in taking medicine; whether modern or herbal. Just as scientific medicine; which is artificial and taken into the body, so is herbal remedies provided by nature, hence herbal medicine must never be abused.
Weight gain can be quite frustrating, especially when you can seem to determine the cause; as if the weight gain is not frustrating enough in itself. One common sneaky and often overlooked cause of weight gain is emotional overeating.
What Is Emotional Overeating?
It is the powerlessly turning to food cravings as a source of comfort, relief or reward, rather than to satisfy hunger. It’s so strong that when the urge to eat comes, it can’t seem to be denied. It seems to be all the individual can think about. This is totally different from overeating.
If you seem to be adding up in weight, and you can quite figure out what’s responsible, then it could be as a result of emotional overeating as opposed to just overeating.
In this article, we will have a look on solid tips to identifying emotional overeating.
Solids Tips To Identifying Emotional Overeating
- Seemingly Unexplainable Weight Gain
Gain in weight that you can’t seem to explain or figure out even while working out is a sign that the problem might lie with emotional overeating. Fact is, you might not even know what you are doing. You may even be preparing healthy meals alongside your regular workout but still be gaining weight because you are eating mindlessly when you have feelings of negative emotions.
When you experience sudden urges of “hunger” usually in the form of an irresistible craving; especially for a certain kind of food, then it could be a sign of emotional hunger. On the other hand, true hunger usually comes gradually except for cases where the person has low blood sugar, or has gone without food for a very long time.
True hunger doesn’t take the urgent form of the need to eat a whole lot of a specific food right away. This is often a sure sign of emotional hunger.
It has been discovered that there is a strong connection between depression and overeating. Do you often feel depressed? How do you handle depression? When you do experience depression, does the picture that often comes to your mind include a big serving of your favourite meal? If so, then this is a sign that your overeating is based on emotions.
- When Passing Through Stress
If you are going through a stressful time, accompanied with a significant increase in weight gain, and it seems to be a pattern that has occurred before; then it could have been triggered by stress and its accompanying anxiety and other negative emotions that could most likely trigger overeating as a response to those feelings.
Do you feel guilty after eating? Do you feel swallowed up by guilt or feel ashamed after consuming your favourite meal or delicacy?
Then these feelings could all be a sign that you have a problem with emotional overeating. You should be aware that normal eating to satisfy normal hunger pangs does not come with feelings of guilt.
- When You Have Specific Cravings
For normal hunger, the person is usually open to a variety of food choices and options. This is not so with emotional overeating where the cravings is usually for a specific food that can only quench such a “hunger” with no alternative. The person feels that he needs that particular food to get satisfaction.
So, emotional overeating can be quite a serious issue that needs tackling. There are ways to battle emotional overeating and come out triumphant.
How To Stop Emotional Overeating By Eating Right
Stopping emotional overeating always seems an impossible task.
Does this seem like you?
Then you aren’t alone on this.
Many folks who have this problem don’t just seem to know how to handle it. They feel totally helpless and imprisoned. It appears as if it’s an insurmountable problem that just can’t be handled.
Well, here is the good news.
Emotional overeating can be treated. Start with being totally honest with yourself, but don’t be too harsh in judging yourself. Emotional overeaters tend to judge themselves rather harshly.
You are not alone in this. You are not some freak from krypton.
The fact that you have been honest in seeing that you have the problem is strength in itself.
If you are living with this problem, there are certain steps you can take to put things under control before seeking professional help.
Here are some tips or putting over eating under control.
Change Your Grocery List
Now ask yourself. When an emotional moment hits you, and you head for the pantry or refrigerator, what foods do you normally go for?
Well, emotional overeaters usually go for high-calorie comfort foods like candy bars, chips or ice cream.
However, you can’t eat these foods if they are not in the house. What this means is that it’s time to change your grocery list. Instead of buying high-calorie foods, make the following list your priority.
- Brown rice (instead of white rice)
- Millet (instead of or in addition to rice)
- Fresh fruits and vegetables (rather than canned)
- Low-fat, low-calorie yogurt (rather than ice cream)
- Popcorn kernels for air popping (rather than chips and fatty snacks)
- Lean protein like fish, turkey, and chicken (instead of deli meats and processed meats like hotdogs and bologna)
- Natural, healthy cooking oils like olive and safflower oil (instead of shortening, lard, or unhealthy oils)
Avoid Crash Diet
Taking decisive action in solving problems is a good thing, and emotional eating is no different. If you are prone to crash dieting, you may discover that you eat even more after then.
Instead of not eating the very foods you love, here are some cool tips that will help you.
- Give yourself a treat of frozen yogurt every single week. This seems a better approach than just cutting off frozen treats. You could also use similar approach with other “naughty” foods.
- Give an added boost to your nutrition with some dosage of vitamin and mineral supplements.
- Boost up your intake of nutrient-rich foods.
Eat Regular Meals
Taking regular meals is advised by experts as a way of fighting emotional over eating. If it’s not yet your meal time, then it’s best you hold off.
In addition, regularly meal times is suggested as a way of being conscious about your intake of nutritious foods.
In conclusion, regular meal times tends to make for a more relaxing eating experience, which is the very opposite of anxiety-driven overeating.
There are a lot of folks all over the world who are having problems and issues with weight loss.
This is the main reason for the various weight loss and fitness programs you see being promoted by self-acclaimed gurus and professionals. These so-called experts dazzle unwary clients with dizzying ways and opinions of losing weight.
While the gurus make a hell of cash from such trainings and programs; filling their deep pockets; the client’s condition doesn’t seem to change as they still remain over-weight, despite having spent some really good cash.
The weight loss training program is perhaps one of the most subliminal scam and hype that have been sold ever online.
The questions to ask now are:
- Can one really lose weight?
- How do you go about a proper weight loss plan?
- Is weight loss a myth or is it for real?
These are some of the questions that will be answered in this article.
Let’s get started!
The Right Way To Weight Loss
Myriads of weight loss ideas have been propagated over time. Some of those methods that the gurus have been promoting are as follows:
- Juice fasts
- Raw food programs
- Binging and fasting
- Scientific approach, etc.
While some of these programs are reasonable, others are just mere gimmicks to fatten their already fat pockets.
Losing weight is not a complex thing; it’s quite rather straightforward as you will see in this article. If these simple tips are adhered to, you will lose weight over time.
Secrets To Losing Weight The Right Way
Actually, the road to weight loss is no secret route, as you will see soon enough. The issue is that many simple minded folks would rather go the complicated way than following simple tips that would actually work.
Let me ask you some poignant questions.
- Are you tired of carrying those extra pounds around?
- Or, do you want to shed extra weight once and for all?
This article covers all the basics including how to eat, exercise and stay motivated to lose weight. It also covers some specific diets that you might want to try out in your sojourn to a smaller, healthier you.
Here is a good tip.
Before you start thinking about losing weight, think also about what kind of weight you want to lose; fat, or just weight. If you want to lose just weight, then carry on. If you want to lose fat weight, follow these steps, but add a workout plan.
Tip 1: Follow The Rules of Thumb
Have a diary.
It is important that you have a personal food diary and determine your weight loss goals beforehand.
Before starting up on your weight loss program, it is important to determine what your weight loss goals are. It is absolutely important to determine a healthy weight for your age. It is a bad idea to desire weight loss so you become thin. This is a bad for your health; so before starting off, have a concrete weight loss goal.
According to studies published in the Journal of the Academy of Nutrition and Dietetics, persons who keep food diaries lose an average of 6 pounds (that’s about 2.75kg) than those who don’t bother keeping a record of what they eat.
So, ensure you write down the down the good, the bad and the ugly.
Ensure you write everything down; including that extra glass of wine after dinner; or those extra toppings or condiments you ate; and detailed information of how the food was prepared (fried, grilled or boiled).
Have a balanced diet.
What this means is that your diet should contain the right amount of food from all food groups.
Don’t skip meals.
The same study earlier found out that people who ate at least three meals daily lost more weight than people who didn’t.
It is speculated that persons who skip meals tend to eat more at their next meals because they become even hungrier as their bodies absorb more calories because they’re in starvation mode from skipping meals.
Now here are things you need to know about skipping meals.
- Skipping meals makes your body to stop breaking down fats and start breaking down muscle tissues. Fact is, muscle tissues burns down more calories at rest than other tissues, so you’re actually working against your goals.
- Avoid hunger by eating small portions throughout the day at regular intervals. In between meals, eat a 150-calorie snack to keep your metabolism burning and to stave off hunger. Keep away from fattening snacks, such as sweets or crisps. The body teds to conserve calories and slows down all metabolic processes on being hungry.
Eat at home.
It is true that eating out, at fast food joints makes you sociable; you get seen and also see people, but researchers have discovered that people who eat fewer meals from restaurants tend to lose more weight.
Now here are things you need to know about eating at fast foods.
- Eating at restaurants makes you lose control over your food portions. This makes you eat more than you actually want to. You can avoid this by packing the food home. You need to do this before you start eating or you might be tempted to eat it all up.
- When you eat from fast food joints, you have little or no information on the ingredients used to prepare such meals or how they were prepared. However, at home, you can substitute lower-calorie ingredients or make recipes over so that they still taste great while delivering healthier results
Drink water often.
It has been proven that people who drink lots of water tend to have less weight. Water has the advantages of both hydrating you and filling your stomach with a certain volume of liquid that has no calories.
The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 litres (about 13 cups) of total beverages a day. The AI for women is 2.2 litres (about 9 cups) of total beverages a day.
Now here are things you need to know about drinking water regularly.
- It is suggested that you drink more of cold water as the body will expend more calories in heating it up.
- Drinking water say 30 minutes before meals can reduce the amount of calories you end up consuming, especially in older individuals. Studies have shown that dieters who drank half a litre of water before meals lost 44% more weight over a period of 12 weeks, compared to those who didn’t.
Tip 2: Low-Calorie Diet
Become a lover of fruit. Everyone knows how fantastic fruits are. They help to indulge your cravings for sweet things; thanks to its natural sugars. It also contains fibre to help you feel full quickly.
Some of the tips below will help in introducing more fruit into your diet:
- Fruits that are in season are the best choice. Eating apples in the fall, for example, or cherries in late summer, ensure that you are eating fruits at the peak of its flavour. It gives a much more satisfying experience
- Instead of a pie for snacks, eat freshly cut fruits like melons or pineapple chunks rather. They are not only fulfilling but delicious as well.
- Always ensure that there is a bowl filled with fruit on your kitchen counter or in your refrigerator. Always ensure there are some dried fruits as well as fruit canned in water available should your fresh produce becomes bad.
Eat vegetables for their nutritious value as well as to help you fill up more quickly. When you make or take your lunch or dinner, ensure that at least 50 percent of the plate contains fruits or vegetables while other dishes come in small portions. Add veggies to your plate by following some of these suggestions:
- Take vegetables that contain potassium. Vegetables like sweet potatoes, spinach and lentils will ensure that you get all the potassium you would ever need.
- Let vegetables be your main dish. Take for instance, a stir-fry or a hearty salad and just a few ounces of cooked chicken, salmon or almonds would do just fine.
- For those who have the habit of eating out of boredom, chewing sugar free gums would be the way to go.
- Feast on crunchy vegetables as snacks. Cut up carrots, celery, broccoli, pepper or cauliflower and dip them in a light salad dressing.
- Indulge on frozen vegetables. They are easily prepared in the microwave whenever you are in a rush to get dinner fixed.
- Learn to eat super foods or whole grains instead of processed foods.
- Go clean with eating. Substitute whole-grain foods for processed carbohydrates. Try whole wheat bread, whole wheat pasta or brown rice.
- Substitute whole wheat flour or oat flour into pancakes or baked goods. There might be the need to add extra leavening ingredients like wheat gluten.
- Swap whole grains into traditional mixed dishes. For instance, put barley in your soup instead of rice or try a pilaf with barley, wild rice or brown rice.
Be smart in your choice of protein
- Choose lean cuts of beef or extra-lean ground beef.
- Try out chicken breasts. If you use different cuts of chicken, then remove the skin.
- Avoid fatty deli meats like bologna and salami. Choose lean turkey or roast beef as a substitute.
- Vegetarians can get plenty of protein from soy, nuts, beans and seeds
Eat low-fat dairy products such as low-fat cheeses and non-fat yogurt.
Eat healthy oils.
If you cook with oil, use a teaspoon of a healthy oil such as olive oil or canola oil. Or instead of adding oil for flavour, add spices or vinegar.
Make a meal plan and stick to it.
Sticking to a meal plan will help you know how many calories you consume and compare them to the calories you are burning. This could also help in cutting out that extra snacking.
If you fall into the group that like eating out, don’t become a hermit because you want to lose weight; or totally eliminate eating out. Rather, plan on eating home-cooked meals six days a week.
These meals prepared at home should be balanced up with enough fruits, vegetables, dairy, etc. Vegetable-based dishes, dishes with lean meat, grilled or baked foods, as well as organic foods are normally healthy. You may also dine on snacks but try to make them healthy, for example, fresh vegetables with guacamole, or oatmeal. Put off high calorie dressings or sauces. Make yourself a promise that if you can follow through for six whole weeks and exercise as well (if that so happens to be one of your goals), you will give yourself a treat at a restaurant one day of the week.
Consume only naturally-occurring carbohydrates instead of refined alternative.
The best choices include carbohydrates which occur naturally in fruits, vegetables, nuts, milk, whole grains, legumes and seeds. Avoid refined foods, like white bread, semolina pasta or crackers, or processed sweets like candy bars or sugary vegetables.
Be aware of the risks of living low-carb.
Adhering to a low-carb diet long-term, could increase the risk of heart disease and bowel cancer because you’ll be eating so many products made from fat and animal tissue. Some other risks associated with long tern low-carb diet include:
- Fatigue and poor concentration
- Bad breath
Tip 3: Other Lesser Known Diets
Go the Paleo Diet way and eat like a caveman.
This sounds crazy, right?! However, you don’t have to hunt for mammoths on the plains or for dragons.
Rather, you would focus on consuming foods that gatherer ancestors would have eaten. Foods like:
- Grass-produced meat
- Fish and sea foods
- Fresh fruits and vegetables
- Eggs (omega-3 eggs enriched are best)
- Seeds and nuts
- Healthy oils like olive oil, walnut oil and coconut oil
Go The Raw Food Way.
Instead of slaving over a hot stove or cooker, just stick to raw foods. The Raw Food Diet way requires about 75 percent of your dietary intake to be uncooked. Many folks eat loads of fruits and vegetables, nuts, whole grains and beans.
The following tips would help those on a raw food eating plan:
- Eat loads of iron. Good sources of iron include tofu, cashews, almonds and legumes.
- Stock up on calcium. Eat bok choy, soybeans, figs, tempeh and cabbage.
- Vitamin B-12 supplements are good. You may also consume nutritional yeast, fortified soy milk, and fortified breakfast cereals.
- Consume omega-3 fatty acids. You can take a supplement along with eating flaxseed and walnuts. Also use oils rich in omega-3s, like canola, flaxseed, soybeans and walnut oils.
Follow the Sonoma Diet.
This is the diet that places emphasis on whole foods and calls on you to ditch refined foods with added sugar, foods made from refined white flour and food containing saturated fats.
Here’s all you would want to know about Sonoma diet.
- Start with Wave 1. Wave 1 is more like the induction period into a college frat. You’ll ditch the carbs in favour of foods like vegetables, nuts, low-fat cottage cheese and soba noodles.
- Now move on to Wave 2. In Wave 2, you can add fruit, a wider variety of vegetables, sugar-free sweets and 6 ounces (175 ml) of wine daily.
- Finally, end on Wave 3 when you reach your goal weight. On Wave 3, you can pretty much have any food that isn’t processed or full of hydrogenated fat. Keep sweets for special days, and go for exotic vegetables and fruits to make things interesting.
Join up with a commercial diet plan.
It pays to join up with other people who are losing weight if you prefer to eat whatever you want. You might want to try out weight watchers who meet weekly. On the other hand, if prefer prepared meals so that you don’t have to cook, try Jenny Craig or NutriSystem.
Tip 4: Burn Calories
Introduce basic aerobic / cardio exercise.
It’s advised to start with a small goal of 30 minutes, 3 times per week especially if you are currently not exercising at all. The followings tips would sure come in handy.
- Purchase a pedometer. Gird up the pedometer to your belt and try to take 5,000 steps daily. Move up to a goal of 10,000 to 15,000 steps as you get in better shape.
- Buy quality shoes. Go to an athletic shoe store and buy shoes designed for a specific sport if you are trying an activity like running. Otherwise, get some good all-around cross-training shoes. Don’t bother with the cash you are spending. Remember that your health is worth very investment you are making.
- Get started by walking. Walking around your neighbourhood costs nothing and is a great way to start moving. You may also try out other low-impact exercises like bike riding, swimming or slow running.
Work out at the gym.
You can use a treadmill, an elliptical trainer, a stationary bike, a rowing machine or a stair climber. Start off with short sessions, then gradually add minutes as you get more fit. In addition, use the settings on the machines to increase the intensity as you gradually lose weight.
Take up a class.
You can take a traditional aerobics class or try something a bit different like:
- Kickboxing: This might not involve fancy moves like that of Jeanne Claude but it will surely keep you fit. It combines moves from martial arts, aerobics and boxing for a great cardio workout.
- Jazzercise: All Jazzercise group dance fitness class combines dance-based cardio with strength training and stretching to sculpt tone and lengthen muscles for maximum fat burn. Jazzercise is a combination of jazz dance, resistance training, Pilates, yoga, and kickboxing.
- Zumba: This combines Latin music with easy dance moves. Because it alternates fast and slow movements, Zumba is a great vehicle for interval training.
- Pilates: These exercises by Joseph Pilates are tailored to help strengthen your core muscles and also lengthen your limb muscles. There are many dancers who use Pilates as a part of their fitness regimen.
- Yoga: Yoga helps improve your breathing and mental focus and at the same time increasing your strength and flexibility. Yoga is also a great stress reliever.
- Martial arts: You can go for something traditional; like karate or taekwondo, or you can try something more modern like mixed martial arts (MMA).
- Boot camp: A boot camp workout will employ calisthenics like push-ups, lunges and crunches as well as sprints or other interval training based on military boot camp training.
- Strength training is also ideal. Advice; start small, aiming for one or two 15-minute sessions per week until you feel motivated to do more.
- Do exercises that affect several muscle groups. If you do exercises that work out large groups of muscles instead of focusing on specific muscles, you’ll save time and actually burn more calories. Some of the following might help you out:
- Start with squats paired with an overhead dumbbell press to work your lower body and upper body simultaneously.
- Perform resistance exercises as you sit or recline on an exercise ball. It will help strengthen your core while working on other areas at the same time.
- Make use of machines and free weights. These are tools that focuses on particular muscle groups like the arms, thighs, shoulders, glutes and upper back. Focused exercises should be done only after general exercises.
- There should be some rest at least one full day between strength training workouts so that your muscles can recover. Recovery will help you to avoid pain and injury.
Get into a sport. Join a local volleyball team or softball team, or join a tennis league.
Enlist a personal trainer. If you have the means, then enlist a personal trainer. A personal trainer will provide a customized workout for your fitness level and your goals.
Tip 5: Stay Motivated
Make a bet with a friend or group of friends.
This would sure go a long way to getting you committed and focused. Make a bet with your friend or group of friends that you will succeed in losing a certain amount of pounds in a given period or pay a certain agreed amount of money.
This will keep you motivated and surely focused.
Don’t take it too hard on yourself.
Don’t beat yourself up if you so happen to slacked in routine you have meticulously been following. For instance, if you missed one day to exercise, ate too much, ate junk food etc.
Research has shown that if you blame yourself continually over a mistake, you are most likely to repeat the mistake over again in the future.
Set mini-achievable goals.
Let your goals be reasonably achievable. Instead of thinking that you need to lose 20 pounds, think that you want to lose 1 to 2 pounds this week. Or, you could focus on non-pound goals such as skipping after-dinner snacks this week or only taking alcohol during weekends.
Reward yourself bountiful with something like a sports trip with a friend, a manicure or pedicure, a massage or a trip to the movies when you meet your mini-goals instead of with foods.
Give yourself a treat every now and then.
Once in a while, allow some reasonable indulgence; especially for special occasions. Only ensure that these “indulgences” don’t become daily habits.
Well, we have seen the open secrets to losing weight effectively. It’s not some very difficult stuff like rocket science. If you have the passion and your put your mind to it, you will sure succeed.
Children grow very fast; from their bodies to their brains; and their biological process cycle is usually in a very delicate state of overdrive.
If you observe, you will have noticed that their garments barely match from one week to upwards and they’re forever showing us the amount of weight they’ve gained in such a little time on earth.
Thus, making sure that they get the nutrients required for optimal development to fuel these spurts and phases of growth should be the one core desire of every parent or guardian.
Children need special attention because of their growing bones, muscles, and cells. I am not saying adults don’t need same care too, but it’s essential we take care of little kids before looking at the adults.
Sometimes it’s a great challenge to ensure that children get the exact nutrients especially if you are not a dietician. However, as parents, we just can’t stop trying.
Even though kids can be picky when it comes to meals, we have to ensure that they get enough nutrients from the meals they eventually pick.
There are some core nutrients that kids need daily, such as:
- Calcium: mainly for healthy bones and teeth
- Iron: For the brain and muscle so that there will be easy transportation of oxygen and blood cells
- Protein: Mainly to stimulate the development within their cells.
- Fiber: for the digestive system
- Antioxidants: mainly to fight against viral attacks.
As you can see above, I have spelled out several nutrients your child needs and the fruit juice recipes am about to showcase to you will take care of all these nutrients.
If you have the interest of your children at heart, then these recipes should be among your consideration as they can be easily be prepared at home.
Let’s get started.
APPLE AND ORANGE JUICE
Most children love apples and oranges; no doubt about this. This fruit drink is a combination of apples, lemon or orange squeezed together to give your child that refreshing taste he/she deserves.
HOW TO MAKE APPLE AND ORANGE JUICE
- Juice the apples and mix with orange juice you squeezed out. Use the traditional method so that you can halve an orange and squeeze it well. Although citrus juice is meant to be juiced in a juicer which will easily produce its own juice.
- Now mix together and serve. This recipe makes approximately 1 8oz serving.
- This Juice is good for beginners because its common and the ingredients are easily located.
WATERMELON AND CUCUMBER JUICE
This juice is made of watermelon and cucumber which contains 90% of water. I can confidently tell you that this juice is perfect for dehydration, especially during hot summer or after any sporting activity.
Not only does the juice contain water, it also contains fiber, antioxidants and high amount of some vitamins and minerals.
- 1/4 watermelon
- 1 cucumber
HOW TO MAKE WATERMELON AND CUCUMBER JUICE
- Slice the watermelon and cucumber in a bowl
- Now, pour into a blender and blend
- Then sieve the juice out and serve chilled
MANGO PINEAPPLE KALE
Mango is highly nutritious for kids and they also love the taste of pineapple. So this juice should definitely catch your kid’s attention.
- 1-2 cups of loosely packed chopped kale. Ribs removed (about 3-4 leaves)
- 1 cup chopped fresh pineapple
- 1 mango
HOW TO MAKE MANGO PINEAPPLE KALE
- First, peel and chop the mango, then juice it.
- Juice the kale, and add the mango and pineapple juice. The kale adds big doses of Vitamin C & K.
The eyes are perhaps the most important organs in the body, and so your kids’ eyes should be of immense concern to you.
This juice contains carrots that are filled with beta-carotene and helps with promoting good eye health for your kids.
Also, the strawberry contains a huge dose of antioxidants, fiber and potassium and these are important for the child’s well-being.
The vitamin C from the oranges will definitely provide a superhero juice for your child.
- 2 carrots
- 1 orange
- 4 strawberries
- ¼ lemon
HOW TO MAKE SUPER SUNSHINE
- First, slice and juice the orange, lemon, strawberry and carrots.
- Then in a bowl, mix everything together
- Finally, serve chilled.
This juice is good for both adults and children alike. It is called tropical because of the tropical refreshing taste it exudes.
- 1 watermelon
- 1 cucumber
- 2 lemons
- 1 pineapple
- 2 carrots
- 2 red apples
HOW TO MAKE KIDS TROPICAL
- First, juice the sliced watermelon and cucumber.
- Then, peel the lemon and juice
- Now add the lemon juice to the pineapple and watermelon juice.
- Add the pineapple juice with the carrots and add the mixture in number 3.
- Finally, add the juiced pint of strawberry and red apples, add some ice and serve.
GREEN APPLE GOODNESS
Oftentimes, people tend to neglect the effectiveness of consuming leafy vegetables. Green leafy vegetables contain fiber, calcium and antioxidants that promote cardiovascular health.
Some kids won’t like it raw, but when juiced and mixed with apple, pineapple and lemons, it becomes really hard to resist.
- 1 handful of kale
- 2 apples
- 1 pineapple spear
- ¼ lemon
HOW TO MAKE GREEN APPLE GOODNESS
- First, slice and juice the apple, pineapple, and lemon in a bowl.
- Then, chop with ribs removed and blend the kale in a blender. Afterward, sieve and juice
- Serve chilled
ORANGE JUICE SUPREME
This is an alternative to traditional fresh squeezed orange juice that is loaded with potassium, fiber and vitamin C which is good for alkalizing the body.
This juice is definitely supreme because of the nutritious value attached to it.
HOW TO MAKE ORANGE JUICE SUPREME
- First, slice the tangerines and oranges, then juice them either traditionally or use a juicer.
- Pour into a glass and serve chilled
TOMATO CARROT SPINACH APPLE JUICE
Like we have seen before, carrots are essentially good for our children eyes so mixing it with spinach and tomato is just the exact balance diet your child needs.
Since spinach is a green veggie that contains fiber and antioxidants, combining it with the tomato that has vitamins will be just perfect.
- 1 cup of spinach
- 2 carrots
- I tomato
- 1 apple
HOW TO MAKE TOMATO CARROT SPINACH APPLE JUICE
- First, juice all the ingredients. Juice the spinach first since it doesn’t contain much juice.
- Mix the other juice with the spinach juice and serve chilled. This recipe can only serve 18 people, so if you need more just add 2 more apples and 1 tomato.
BEET APPLE SPINACH JUICE
Spinach contains vitamins and antioxidants that are essentially good for our kids. Mixing it with apple will attract the kids.
- 1 cup of spinach
- 1 medium size beet
- 1 apple
HOW TO MAKE APPLE SPINACH JUICE
- Firstly, peel the beet and chop. Juice all the ingredients.
- Mix the juiced ingredients and spinach, then serve cold. This juice is has a beautiful color that kids will find hard to resist. To enjoy it more, you can add another apple as this will increase the sweetness.
My children love beginning their day with a cup of Apple Goodness (lovingly named by my six years old) and therefore the Tropical fruit drink is usually nice to start with.
There is noting that brings more joy than to see a healthy and happy kid running around. I have cultivated the traditional of giving my children juice at least twice a day; morning and evening before bed.
I will advise likewise that you adopt this culture and give your child or children the best diet and this starts with fruit juice made from home.
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