Tips for nurturing a child’s interest in reading

Reading should be a shared experience between parent and child in order to ensure a love of books from an early age.
Ensure your child sees you reading regularly whether it’s a book, a newspaper or a magazine as it will instil a love of reading for pleasure.
Let your child help you choose the books you read together. If your child doesn’t like a book, don’t force him or her to read it. Let them put it down and come back to it after reading something else.
Read in a place that’s comfortable for both you and your child. During and after reading a book talk about the story and take time to discuss the ideas in the book in order to ensure a greater understanding.
Give your child plenty of praise while reading. If they have a favourite book or author let them read them again and again but also introduce an author or book similar in style. Our Like-for-Like feature (see below) will help here.
Parents can enjoy online-time with children as much as watching TV with them. Specialist websites like Lovereading4kids are not only fun for online browsing, but have developed specialist tools such as the facility to download free Opening Extracts and search author Like-for-Like functions.
Many of today’s parents are not aware that there are whole rafts of childrens’ books written by great authors especially for them. These days, children don’t have to be forced to read Dickens or Bronte. Harry Potter is not alone!
Above all, make reading fun.

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Where Have All The (Good) Manners Gone?

4 Love is patient, love is kind. It does not envy, it does not boast, it is not proud. 5 It is not rude, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. 6 Love does not delight in evil but rejoices with the truth. 7 It always protects, always trusts, always hopes, always perseveres. (1 Cor 13:4-7 NIV)

      Perhaps you’ve noticed that good manners have become an endangered species, although they have yet to gain “protected” status. Almost everyone still enjoys being on the receiving end of polite treatment, but few seem to care to cultivate the behavior in themselves-and good manners have to be cultivated, they seldom grow naturally. Clearly there is a lot to be said in favor of practicing good manners, much to be gained by simple politeness, but it takes some real effort and motivation to incorporate good manners in our normal behavior. For Christians that motivation is simply expressed when Paul says that “love is not rude” (or “ill-mannered” or “unseemly,” 1 Cor. 13:5).

      Though it can be shown that good manners are of value to everyone and good for all of society, people cannot generally be expected to behave well for a vague or intangible reason. The easiest and perhaps most natural response to bad behavior is bad behavior. Even if we know that bad manners contribute to societal decay and an overall atmosphere of violence and intolerance few people think about such concepts in a moment of anger, frustration, or impatience. Many of the ways that we interact with strangers today seem to be almost designed to promote the attitudes that provoke bad manners (freeway driving, shopping lines, drive through service, telephone sales, etc.) In fact, in keeping with the general decline in the practice of good manners, there are multitudes of training programs today that actually encourage bad manners as a device for personal success under the banner of “assertiveness.”

Some seem to think that the solution to the problems associated with bad manners in general is to be found in fear (“an armed society is a polite society”) or else in regimentation and mandated conformity (dress codes, regulations). These are unlikely solutions though. They do not address the basic problem of (not) respecting and caring for other people. While either fear or rules can provoke an attitude, neither can provide effective motivation for a sustained good attitude. The attitude that produces good manners is a product of training and motivation. People will not behave well unless they 1) want to behave well and 2) know how to. “Love is not rude.” People (you and I) have to learn-again-to value people. Christian leaders are directed to teach people “to speak evil of no one, to avoid quarreling, to be gentle, and to show every courtesy to everyone” (Titus 3:2 NRSV). The gospel of God’s love supplies the motive to want to behave well and the church is to be a training ground for good manners, teaching believers how to behave well. The Christian way of life is directly based on values that demand good manners, respectful and polite treatment of other people-thoughtfulness, even toward anonymous strangers. Wherever society’s manners may go, the Christian mandate is to behave well among the misbehaving. Good deeds truly begin with good manners. Jesus summarized the concept by saying, “Treat others as you would like to be treated.” (Matthew 7:12)

Where Have All The (Good) Manners Gone?

TELL US WHAT YOU THINK.  MAKE A  COMMENT.TELL US WHAT YOU THINK ABOUT MANNERS IN TODAYS SOCIETY.

 

 

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Guidelines for a healthy diet for your kids

 

Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. Children, however, need different amounts of specific nutrients at different ages.

So what’s the best formula to fuel your child’s growth and development? Check out these nutrition basics for girls and boys at various ages, based on the 2010 Dietary Guidelines for Americans.

Consider these nutrient-dense foods:

• Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
• Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it’s 100 percent juice and limit his or her servings.
• Vegetables. Serve a variety of fresh, canned or frozen vegetables — especially dark green, red and orange vegetables, beans and peas.
• Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice.
• Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.

Aim to limit your child’s calories from solid fats and added sugar, such as butter, cake and soda. Look for ways to replace solid fats with vegetable and nut oils, which provide essential fatty acids and vitamin E. Oils are naturally present in olives, nuts, avocados and seafood.

If you have questions about nutrition for kids or specific concerns about your child’s diet, talk to your child’s doctor or a registered dietitian.

 

 

Ages 2 to 3: Daily guidelines for girls and boys

Calories	1,000-1,400, depending on growth and activity level
Protein	2-4 ounces
Fruits	1-1.5 cups
Vegetables	1-1.5 cups
Grains	3-5 ounces
Dairy	2-2.5 cups

Ages 4 to 8: Daily guidelines for girls

Calories	1,200-1,800, depending on growth and activity level
Protein	3-5 ounces
Fruits	1-1.5 cups
Vegetables	1.5-2.5 cups
Grains	4-6 ounces
Dairy	2.5-3 cups

Ages 4 to 8: Daily guidelines for boys

Calories	1,200-2,000, depending on growth and activity level
Protein	3-5.5 ounces
Fruits	1-2 cups
Vegetables	1.5-2.5 cups
Grains	4-6 ounces
Dairy	2.5-3 cups

Ages 9 to 13: Daily guidelines for girls

Calories	1,400-2,200, depending on growth and activity level
Protein	4-6 ounces
Fruits	1.5-2 cups
Vegetables	1.5-3 cups
Grains	5-7 ounces
Dairy	2.5-3 cups

Ages 9 to 13: Daily guidelines for boys

Calories	1,600-2,600, depending on growth and activity level
Protein	5-6.5 ounces
Fruits	1.5-2 cups
Vegetables	2-3.5 cups
Grains	5-9 ounces
Dairy	3 cups

Ages 14 to 18: Daily guidelines for girls

Calories	1,800-2,400, depending on growth and activity level
Protein	5-6.5 ounces
Fruits	1.5-2 cups
Vegetables	2.5-3 cups
Grains	6-8 ounces
Dairy	3 cups

Ages 14 to 18: Daily guidelines for boys

Calories	2,000-3,200, depending on growth and activity level
Protein	5.5-7 ounces
Fruits	2-2.5 cups
Vegetables	2.5-4 cups
Grains	6-10 ounces
Dairy	3 cups

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The importance of Potassium

Potassium in diet

 

Potassium is a mineral that your body needs to work properly. It is a type of electrolyte.

Function

Potassium is a very important mineral for the human body.

Your body needs potassium to:

• Build proteins
• Break down and use carbohydrates
• Build muscle
• Maintain normal body growth
• Control the electrical activity of the heart
• Control the acid-base balance

Food Sources

Many foods contain potassium. All meats (red meat and chicken) and fish such as salmon, cod, flounder, and sardines are good sources of potassium. Soy products and veggie burgers are also good sources of potassium.

Vegetables including broccoli, peas, lima beans, tomatoes, potatoes (especially their skins), sweet potatoes, and winter squash are all good sources of potassium.

Fruits that contain significant amounts of potassium include citrus fruits, cantaloupe, bananas, kiwi, prunes, and apricots. Dried apricots contain more potassium than fresh apricots.

Milk, yogurt, and nuts are also excellent sources of potassium.

People with kidney problems, especially those on dialysis, should not eat too many potassium-rich foods. The doctor or nurse will recommend a special diet.

Side Effects

Having too much or too little potassium in the body can cause serious health problems.

A low blood level of potassium is called hypokalemia. It can cause weak muscles, abnormal heart rhythms, and a slight rise in blood pressure. You may have hypokalemia if you:

• Take diuretics (water pills) to treat high blood pressure or heart failure
• Take too many laxatives
• Have severe or prolonged vomiting and diarrhea
• Have certain kidney or adrenal gland disorders

Too much potassium in the blood is known as hyperkalemia. It may cause abnormal and dangerous heart rhythms. Some common causes include:

• Poor kidney function
• Heart medicines called angiotensin converting enzyme (ACE) inhibitors and angiotensin 2 receptor blockers (ARBs)
• Potassium-sparing diuretics (water pills) such as spironolactone or amiloride
• Severe infection

Recommendations

The Food and Nutrition Center of the Institute of Medicine recommends these dietary intakes for potassium, based on age:

Infants

• 0 – 6 months: 0.4 grams a day (g/day)
• 7 – 12 months: 0.7 g/day

Children and Adolescents

• 1 – 3 years: 3 g/day
• 4 – 8 years: 3.8 g/day
• 9 – 13 years: 4.5 g/day
• 14 – 18 years: 4.7 g/day

Adults

• Age 19 and older: 4.7 g/day

Women who are producing breast milk need slightly higher amounts (5.1 g/day). Ask your doctor what amount is best for you.

People who are being treated for hypokalemia need potassium supplements. Your health care provider will develop a supplementation plan based on your specific needs.

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Bird’s in my Garden poem’s

I MEANT TO DO MY WORK TODAY I meant to do my work today… But a brown bird sang in the apple tree. And a butterfly flitted across the field, And all the leaves were calling me. And the wind went sighing over the land, Tossing the grasses to and fro, And a rainbow held out its shining hand… So what could I do but laugh and go? ~By Richard LeGallienne~ TREES Trees are the kindest things I know, They do no harm, they simply grow. And spread a shade for sleepy cows, And gather birds among their boughs. They give us fruit in leaves above, And wood to make our houses of, And leaves to burn on Halloween, And in the Spring new buds of green. They are first when the day’s begun To touch the beams of morning sun, They are the last to hold the light When evening changes into night. And when a moon floats on the sky They hum a drowsy lullaby, Of sleepy children long ago… Trees are the kindest things I know. ~By Harry Behn~ FEEDING THE BIRDS… To me, the garden is a doorway to other worlds; one of them, of course, is the world of birds. The garden is their dinner table, bursting with bugs and worms and succulent berries. ~by Anne Raver~ *** As Autumn aproaches, it’s time to set up a feeding station for our feathered friends, so we can enjoy their company in our garden, over the winter months. In the garden, their are plenty of plants, rich in berries, enticing birds into the garden, but they will need a little extra, to see them through the months to come. *** Here are some festive ideas… String whole peanuts and dried fruit together to create a garland. Scoop out some orange halves, make three holes around the rim for hanging and then tie with string/ribbon. Fill with suet, nuts or birdseed. Find some pinecones, and coat with peanut butter or suet, then roll in birdseed. Hang on your bird-table, or tree with string/ribbon. *** A really good idea, is too keep a container with a lid in the kitchen, to put bread crumbs/stale bread/crusts/crackers/rolls in, and biscuits/cookies/cake and cereals, also apple cores can go in too. What a feast they will have 🙂 GARDEN PATH Let’s stroll along a garden path And just enjoy the day No thoughts of worries fill our minds We’ll just wander on our way. Forget about life’s problems You’ll see that they will keep Just walk with me a little ways Nature’s blessings we will reap. Let’s find some joy in little things We’ll talk of nothing much Just wander down the garden path Sweet flowers we shall touch. We’ll find a spot to sit awhile And watch the clouds float by We’ll listen to the song of birds And sigh a pleasant sigh. When at last the day is over And home now we must go Take the memory along with you For the days you’re feeling low. ~by Charlotte Anselmo~ A LITTLE POEM… The kiss of the sun for pardon. The song of the bird for mirth. One is nearer God’s heart in a garden Than anywhere else on earth. ~Author Unknown~ DO NOT STAND AT MY GRAVE AND WEEP Do not stand at my grave and weep; I am not there, I do not sleep. I am a thousand winds that blow; I am the diamond glints on snow. I am the sunlight on ripened grain; I am the gentle autumn’s rain. When you awaken in the morning’s hush, I am the swift uplifting rush; of quiet birds in circled flight. I am the soft star that shines at night. Do not stand at my grave and cry. I am not there; I did not die. ~Author Unknown~ CHINESE PROVERBS… Keep a green tree in your heart and perhaps a singing bird will come. ~Chinese Proverb~ That the birds of worry and care fly over your head, this you cannot change, but that they build nests in your hair, this you can prevent. ~Chinese proverb~ A bird does not sing because it has an answer; it sings because it has a song. ~Chinese proverb~ MY MOTHER One crisp, bright, moisty, morning, When Spring was on the brink, My memories started blooming, I couldn’t help but think. Of a woman I called Mother, And what she’s meant to me, Of long time that has passed, Just what and who was she? Did you ever see a butterfly, Elusive and so free, So elegant and beautiful, A sight for all to see? Did you ever see a sunset, Spectacular and bright, But fading, oh, so quickly, Like a spurling, whirling kite? Did you ever see the dewdrops, Sparkling in the sun, Just waiting to be gently touched, But gone before it’s done? Did you ever see a rainstorm, Brewing in the sky, Slowly rumbling and a tumbling, Before your very eyes? I know you’ve heard a songbird, With it’s slow caressing tune, That comforts and that soothes you, As a warm beeze blows at noon. All of these are memories, Of a timid soul, I’ve known, Who I can now appreciate, Since I am up and grown! ~By Phyllis Cole~

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Boost Your Child’s Immune System

6 Ways To Boost Your Child’s Immune System

We don’t just have to accept our child’s current state of health. We can actually take measures to boost their defenses, speed healing, and help them to gain a greater level of wellness.

Here’s how:

1. It starts with a great diet.

Children’s immune systems can take a hit if they’re constantly being bombarded with food intolerances, additives, preservatives, and sugar. When a child has a food allergy, her digestion suffers, inflammation is ramped up, which makes fending off viruses and bacteria much more difficult. It’s a similar story when a child takes in more additives and preservatives than her body can deal with.

Sugar has been shown in many clinical trials to actually suppress immunity. To keep kids well, limit their overall intake of additives, sugar, and find out which foods are allergens. Focus on plenty of fresh veggies, whole fruits, nuts, seeds, legumes, eggs, and meat.

2. Maintain your child’s microbiota!

Probiotics are the friendly helpful bacteria that naturally occur in our guts. They protect our digestive tracts, help us to digest food, assist in toxin clearance, and shield us from invading bacteria and viruses. When this bacterial balance becomes disrupted in children, we can see changes in a child’s ability to fend off infections.

I recommend starting children on a probiotic supplement containing lactobacillus and bifidobacteria strains early on — between 5 and 20 billion colony-forming units (CFUs) per day depending on age.

3. Help calm their stress and anxiety.

In today’s fast-paced world, parents are overstressed, children are over-scheduled, and everyone suffers. Children’s bodies have the same response to stress that adults’ do — their cortisol and adrenaline rises. When this elevation in stress hormones is sustained, their immune systems’ response is lowered.

It’s important for children to have lots of down time, time for creative play, and simply times of rest. Busy bodies need to take a break every now and then for their immune systems to thrive.

4. Make sure they’re getting enough good sleep.

Most children are not getting the required amount of sleep. Depending on age, children need between ten and 14 hours of sleep per day. And it’s the quality of sleep that matters most. For proper secretion of melatonin (our sleep hormone), children need to sleep in the dark, without a night light. Since electromagnetic frequency has also been shown to affect sleep quality, make sure your child’s room is unplugged. Make sure all electronic devices are unplugged or better yet, just keep them in another room.

5. Remember that fever helps fight infection.

Although many parents panic at the first sign of a rise in temperature on the thermometer, it’s important to recognize that fever is only a sign of and not an illness itself. Fever is your child’s body’s response to an infection and without it, her body isn’t as effective at fighting the illness. The truth is, your child’s immune systems works better at a high temperature too, so she can get better quickly. Please note that while I do encourage fevers, it’s important to see a physician to make sure the fever is not a sign that something else is going on.

6. Supplements and herbs can work wonders.

The best supplements to boost a child’s immune system are vitamin D and zinc. The herbs elderberry and astragalus are my favorites for recurrent respiratory tract infections. For allergies, fish oil, vitamin C, and nettles work wonders. Please make sure to see your physician before starting your child on any new supplement or herb regiment

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Healthy Eating During the cold winter Season

As the weather becomes colder and we stay indoors more, people often catch colds or other viruses. The cold and flu season can begin as early as October and usually ends sometime in April. While there is no way to cure the common cold or the flu, healthy eating during cold and flu season can help you avoid getting sick.

Foods that may Boost the Immune System

Researchers are finding positive links between immune function and components in food. If you or your kids seem to get one cold after another, you’ll want to make sure they eat plenty of immune-building foods.

Garlic may boost your immune system, increasing resistance to infection and stress. To get the immune power from garlic, crush the cloves with the flat side of a knife before adding them to your food. This releases the garlic juice, which has great immune properties.

Cheese and other dairy products contain conjugated linoleic acid, a natural component of dairy fat which has boosted immune response in animal studies.

Yogurt and other cultured milk products contain probiotics, beneficial bacterial with immune-boosting benefits. Look for the “live active culture” seal, which indicates that probiotics have been added. Also check milk product labels for vitamin D. Early research suggests low levels of vitamin D may be linked to a seasonal increase in colds and flu and a higher incidence of respiratory infections.

Vitamin C, found in citrus fruits and juices, may also help the body’s immune system.

Zinc, found in meat, chicken, peanuts and peanut butter, plays an important role in the proper functioning of the immune system in the body

Foods that Heal

Fresh ginger root can help you when you are sick by inducing sweating and decreasing nausea and diarrhea. Make ginger tea by grating one ounce of fresh ginger in a pint of water. Cover and simmer for 10 minutes. Add lemon and honey to taste.

Chicken soup and warm beverages increase the flow of nasal secretions, helping alleviate cold symptoms. Of course, the taste and wonderful aroma of chicken soup may be an important part of the beneficial effects.

Healthy eating during cold and flu season means getting the daily requirement of essential vitamins and minerals by eating a balanced diet that contains a variety of foods from all food groups.

Keeping the Germs Away

The most important thing you can do to keep from getting sick is to wash your hands. A common way to catch a cold is by rubbing your nose or eyes, so to protect against infection wash your hands frequently.

Your hands pick up germs from other people or from contaminated surfaces and hand washing prevents you from infecting yourself with the germs. Use warm water, soap and wash for several minutes for best results.

Other good health practices are not sharing cups, or silverware and cleaning high-contact items, such as doorknobs, faucets and telephones, with soap and water.

 

Boost Your Immune System

Even when your hands are clean, staying healthy means more than simply avoiding germs. Healthy bodies have an easier time fighting off infection. To stay healthy and boost your immune system:

• Get plenty of rest
• Eat a well-balanced diet
• Exercise regularly
• Decrease stress
• Cut back on unhealthy habits, such as smoking and over consuming alcohol

Studies have shown that a session of moderate physical activity produces positive effects on the immune system. Over time, this means catching fewer colds and other upper respiratory tract infections.

Feeling Better

For most of us getting sick is a part of life. If you do catch a cold or the flu, the following advice still holds true.

To feel better while you are sick:

• Drink lots of fluids and get plenty of rest
• Use a humidifier – to moisten mucus membranes
• Add immune-boosting foods to your shopping list this flu season.

When you are sick, stay home so you don’t infect others. If you do go out and need to sneeze or cough, use a tissue or sneeze or cough into your sleeve or upper arm. Don’t do it into your hand, since you can spread the virus to others by touching people or handling objects that others may use.

This information is not a substitute for a physician’s advice or your own good judgment. If you are feeling truly awful, your symptoms worsen or last a long time it is always wise to contact a physician.

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Aiming to get super fit after 50

 

Turning 50 is a huge milestone. For many people, this signifies a new chapter in their life. Maybe your child is now grown and out of the house. Perhaps you’re noticing some new physical changes to your body. Chances are, you will feel different once you reach this significant birthday. Fortunately, many of those changes can be positive. Turning 50 means that you have a lot of life experience. You know what you like and what you don’t like. Use your wisdom to help you become even more amazing and fit when you’re 50 and older.

Getting Physical

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   1

   Join a gym. When you’re over 50, it becomes more important to ease into new physical activities. Your body simply can’t handle abrupt changes and extreme activities in the way that it used to. Joining a gym is a great way to start a new exercise program because you’ll have access to a network of professionals. Look for a gym that offers a free personal training session and health consultation for new members.^[1]

   • Many gyms have group exercise classes that are specially programmed for older patrons. Trying a group class is a great way to get in shape and make some new friends.
    
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   Try a new activity. It’s very common to become stuck in an exercise rut. If you are already in good shape, chances are that you have found a method you like and have stuck with it throughout your adult life. But as your body changes, you should consider changing your routine, too. Trying a new form of exercise is a great way to gently challenge your body and get some amazing health benefits.^[2][3]

   • Consider trying yoga. Many older people suffer from stiff joints, reduced flexibility, increased body fat, sore muscles, and many other physical ailments.^[4] Yoga is great for easing physical tension, and also has amazing mental benefits, too. Try looking for a yoga studio that offers gentle or introductory classes, or senior classes. Those levels will help you to ease into your practice.^[5]
    
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   Head outdoors. The health benefits that you get from physical exercise are increasingly important as you age. It becomes even more important to keep your heart healthy. Finding a workout routine that you will stick to is half the battle. You need regular activity in order to see the benefits. Research shows that women over 50 who exercise outdoors are more likely to exercise regularly.^[6]

   • Outdoor exercise can be very enjoyable, which is probably why it is easier to commit to. Try finding a walking trail in a picturesque spot near your home. A hike is a great way to get a workout and to get some fresh air.
   • Swimming is a great exercise for you as you get older. It is effective, but very gentle on aging joints. Look for a nearby park that has a community pool.
    
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   Get a workout buddy. There are many benefits to finding a friend to join you during your workouts. Having a partner can help keep you accountable. For example, if you make a plan to exercise with someone, you are less likely to cancel than if you are only disappointing yourself.^[7]

   • A workout buddy can help keep you motivated. If you see that they are getting results, it can challenge you to work harder.
   • Try looking for local workout groups online. For instance, many cities have groups you can join that take hikes, go golfing, play tennis, etc.
    

5. Take a walk. Walking is one of the best ways to both get in shape and stay in shape. It is affordable and everyone can do it, no matter where you live. Walking is low impact, but keeps your heart healthy and your muscles limber. This is especially important as you get a little older.^[8]

   • Walking is also great because it doesn’t require any fancy equipment. Try getting a simple pedometer to keep track of your steps. If you like technology, you can also download an app on your smartphone. Try to get 10,000 steps per day. View it as a challenge!
     
     5

Eating Right

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   1

   Keep a food journal. Your diet is increasingly important as you get older. As you age, you are increasingly at risk for health issues such as high blood pressure and diabetes. Watching your diet can help lower those risks. When you’re trying to eat right, it is helpful to keep a record of what you are eating. Many of us don’t realize how many empty calories we consume. Try keeping a food journal for a few weeks to get an accurate sense of your eating habits.^[9]

   • Keeping a food diary can help you identify areas where you need to make changes. This can help you visually see where you need to add more nutrients.^[10]
   • There are many great diet and food tracking apps available to download onto your smartphone.
    
   
   2

   Eat whole foods. As you age, your metabolism slows down. It becomes increasingly important to eat the right foods so that you don’t gain weight and can decrease your risk of having health issues. Try to eat a balanced diet that includes mostly foods that are not processed and do not have a lot of preservatives. Whole foods include more nutrients than packaged foods.^[11]

   • Eat plenty of berries and leafy greens. These foods contain essential nutrients and also aid in healthy digestion.
   • Emphasize fruits, vegetables, and low-fat or fat-free dairy products in your diet.^[12]
   • Limit sugar, sodium, red meat, and alcohol.^[13]
   • Make sure that your diet includes beans. This inexpensive food is a great source of protein and also helps regulate your blood sugar.
    
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   Stay hydrated. When you’re getting older, it becomes more important to pay attention to your heart health. Older adults are much more likely to suffer heart-related health problems. Drinking plenty of water is very important for your heart health, as it helps your heart effectively pump the blood through your body.^[14]

   • The amount of water that you need to drink varies and is based on several factors, such as how much you perspire and how hot your climate is. In general, you should try to drink at least nine 8-oz. servings of water each day — more if you’re active or in a warm climate that causes you to sweat.
   • You may find that you lose some of your sense of thirst as you age — don’t wait until you feel thirsty to have a drink. Make sure you are drinking liquids throughout the day, like water, soup, milk, and juice.^[15]
    
   
   4

   Use supplements. As you age, your body’s needs change. In order to maintain your health, it becomes increasingly important to make sure that you are getting the required amounts of key nutrients. If you’re not already, consider adding supplements to your daily routine.^[16]

   • Before taking any supplements or vitamins, it is essential that you speak with your doctor, especially if you are taking other medications. Vitamins and supplements can react with certain medications, and it is possible to take too much of a vitamin, leading to toxicity and adverse health effects.^[17]
   • Try a multivitamin that is specially formulated for people over 50. Ask your doctor for suggestions.
   • B-12 is one of the most important vitamins as you get older. It supports healthy blood cells, and also affects your energy levels. Many older adults suffer from a B-12 deficiency, so make sure you’re getting enough. This nutrient is found in fish, but you can also buy supplements at your drugstore..
   • Some vitamins, such as vitamins A, D, E, and K, are fat-soluble, meaning you don’t eliminate excess through your urine; they stay in your body, stored in your fat, which can lead to toxicity. Excess levels of vitamin E can increase risk of hemorrhaging, and too much vitamin K can reduce or reverse the effect of blood thinners.^[18]
    

3. Ask your doctor for tips. Your general physician is your best resource for health care tips. Your doctor is familiar with your physical health, and can therefore tailor advice to meet your specific needs. As you get older, it is important that you see your doctor regularly. Even if you feel great, you should get a checkup at least once a year.^[19]

   • Ask a lot of questions. Don’t be afraid to use your doctor as a resource for many things. You can ask for a recommended exercise plan and tips on how to eat better.
     

Method 3

Getting Your Mind in Shape

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   1

   Do puzzles. Being amazing and fit means keeping your mind sharp, not just your body. As you age, you might notice yourself becoming a little more forgetful. The older you get, the more important it is to actively work your mind. Doing puzzles is a great way to exercise your brain.^[20]

   • Brain teasers and word games are also excellent ways to train your brain. Try doing crossword puzzles or Sudoku. Download games onto your smartphone or tablet.
   • Play chess, bridge, or other challenging board or card games.
    
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   Read more. As you age, your cognitive speed slows down. Research shows that reading more can actually slow the mental aging process. Reading enhances your memory and increases your attention span. So grab a book, newspaper, or magazine and start reading!^[21]

   • Try joining a book club. Your local bookshop or neighborhood library likely has a variety of groups you can join. Turn reading into a new social experience and meet new people.
    
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   Learn something new. The act of learning is a great way to keep your mind sharp as you age. Continuing your education, learning new skills or pursuing a new hobby may help maintain individual brain cells and fortify your memory.^[22]

   • Many people suggest trying to learn a new language, but you don’t have to make it that complicated. Instead, try learning a new vocabulary word each day. To help, get a word of the day calendar or download an app to your phone.^[23]
   • You can also try learning a new skill. For example, maybe you’ve always wanted to learn how to knit. Teaching yourself a new hobby is a great way to keep your mind young.
    
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   4

   Socialize more. There are great benefits that come with socializing. Not only is it enjoyable, but it is good for your health. People who socialize regularly tend to have lower blood pressure and a decreased risk of diseases such as Alzheimer’s.^[24]

   • Try scheduling regular activities with your friends. For example, create a dinner club that meets once a month. You can get together with friends and try new recipes or restaurants.
   • Interact with your friends and family during your regular activities. For example, take your grandchild to the grocery store with you, or invite your neighbor to go on a walk. There are many ways to get more socialization into your day.
   • If you are looking to meet new people, try going to classes at a yoga studio and striking up conversations with other people who are looking to better themselves. Book clubs, religious meetings, and gyms are also great places to meet other people and socialize.

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Top 10 tips for a gluten-free diet

Worried you have a gluten-intolerance? Already living with coeliac disease? If you’re gluten-free these top tips from Coeliac UK will help make the everyday a little easier…

Coeliac disease is a lifelong, serious autoimmune disease caused by the immune system reacting to gluten – a protein found in wheat, barley and rye. The only treatment for the condition is a strict gluten-free diet for life.

For those newly diagnosed with the condition, the prospect of a strict gluten-free diet may seem daunting at first; but armed with the right knowledge, the gluten-free diet can be relatively easy to adapt to. Here are Coeliac UK’s top 10 tips for everyday eating…

 

1. Get used to reading food labels when you shop.

All packaged food in the UK and the EU is covered by a law on allergen labelling, meaning you can tell whether or not a product is suitable for a gluten-free diet by reading the ingredients list. If a cereal containing gluten has been used as an ingredient in the product, it must be listed in the ingredients list (no matter how little is used).

The specific grain will be listed, so look out for mentions of wheat, rye, barley, oats, spelt, Kamut® or any other grain which has been made through breeding these together as these all contain gluten. Often, these ingredients will be highlighted in bold.

 

2. Use gluten-free substitutes in place of gluten-containing foods

Pasta, bread and crackers all contain gluten, but that doesn’t mean you can’t still enjoy these foods in your diet.  Instead, switch to gluten-free alternatives of your favourite foods, which you will find in most supermarkets and health food stores. Gluten-free substitute foods include pasta, bread, crackers, bread rolls, cereals and more. Those medically diagnosed with coeliac disease can receive some gluten-free staple food on prescription from the NHS.

 

3. Remember lots of foods are naturally gluten-free

Fresh fruit and vegetables, meat, poultry, fish, cheese and eggs are naturally gluten-free, so use these as the basis to your meals.

 

4. Enjoy naturally gluten-free grains and cereals. 

The gluten-free diet doesn’t mean that all grains and cereals are off the menu. Quinoa, teff, amaranth, polenta, buckwheat, corn, millet and tapioca are just some of the naturally gluten-free grains which can be included in the diet. Just check the labels to make sure you are using uncontaminated versions. Try swapping traditional breadcrumbs for polenta crumbs, opt for gluten-free buckwheat or rice noodles and pasta and try baking with quinoa for gluten-free alternatives.

 

 

5. Know which alcohol to avoid

Gluten-free alcohol includes cider, wine, sherry, spirits, port and liqueurs, but remember that beer, lagers, stouts and ales contain varying amounts of gluten and are not suitable for a gluten-free diet. Gluten-free beers are available in some supermarkets and restaurants, but make sure you only drink those that are labelled in this way.  

 

6. Remember you can still enjoy meals out with family and friends

Being on a gluten-free diet doesn’t mean that you can’t eat out – check out Coeliac UK’s online venue guide to see where you can eat out gluten-free.

 

 

7. Be aware of cross contamination

Even a tiny bit of gluten can be enough to cause symptoms for someone with coeliac disease, so make sure you minimise the risk of cross contamination with gluten-containing foods.  Do this by washing down kitchen surfaces before use, using separate butters, spreads and jams to minimise the spread of crumbs and  invest in some toaster bags to keep your gluten-free bread separate.

 

 

8. Avoid sauces containing gluten

Lots of pasta sauces, gravies, stocks and condiments contain wheat flour, and therefore gluten, so ensure you read the label and exclude anything that isn’t suitable. Instead, try making your own pasta sauces and gravies using cornflour, arrowroot or potato starch to thicken them for a gluten-free option.

 

 

9. Experiment in the kitchen

Finding the right gluten-free substitute for your usual gluten-containing ingredients is a matter of personal taste, so spend time in the kitchen getting used to gluten-free flours and baking aids.

 

 

10. Remember, gluten-free meals can be just as delicious and healthy too

Once diagnosed with coeliac disease, you can start to make positive changes to your diet to improve your health. Join Coeliac UK for support to help you adjust, which includes a Food and Drink Directory listing products to help you get started in the kitchen.

 

Coeliac disease affects 1 in 100 people in the UK, yet only 10 to 15% of those with the condition have received a diagnosis. Coeliac UK is the national charity for people with coeliac disease and dermatitis herpetiformis (DH) and offers help, advice and support.

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All I Want For Christmas Is You

I don’t want a lot for Christmas
There is just one thing I need
I don’t care about the presents underneath the Christmas tree
I just want you for my own more than you could ever know
Make my wish come true
All I want for Christmas is you
It’s YOU

I don’t want a lot for Christmas
There is just one thing I need
Don’t care about the presents underneath the Christmas tree
I don’t need to hang my stocking there upon the fireplace
Santa Claus won’t make me happy with a toy on Christmas day

I just want you for my own
More than you could ever know
Make my wish come true
All I want for Christmas is you
Yooou baby

I won’t ask for much this Christmas
I won’t even wish for snow
I’m just gonna keep on waiting underneath the mistletoe
I won’t make a list and sent it to the North Pole for Saint Nick
I won’t even stay awake to hear those magic reindeer’s click

Cause I just want you here tonight

Holding onto me so tight
What more can I do? ?
All I want for Christmas is you
Yooou baby

Oh! All the lights are shining so brightly everywhere (so brightly baby)
And the sound of children’s laughter fills the air
And everyone is singing
I hear those sleigh bells ringing
Santa won’t you bring me the one I really need
Won’t you please bring my baby to me? oooh

I don’t want a lot for Christmas
This is all I’m asking for
I just wanna see my baby standing right outside my door
I just want you for my own more than you could ever know
Make my wish come true
Baby all I want for Christmas is you
Yooou baby

All I want for Christmas is you baby
You’re all I want
You’re all I need
Christmas day baby you and me

You’re all I want
You’re all I need
Christmas Day baby you and me

Jojo JAC

WHAT DO YOU WONT ?

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Is chocolate good for us?

We all love eating chocolate and now there’s even more reason for it to put a smile on our face.

Increasing evidence suggests that our once guilty pleasure can actually have health benefits, which is just as well, considering the average Brit scoffs a whopping 196g – the equivalent of six Cadbury’s Flakes – every week.

One theory why we love chocolate so much is that a brain-active chemical called phenylethylamine in cocoa allegedly stimulates the same reaction that we experience when we’re falling in love.

Another is that we crave it in an unconscious bid to top up magnesium – a mineral that helps bolster against stress – but the evidence is thin on the ground.

“There’s actually little evidence that chocolate is truly addictive in any physical sense,” says registered dietician Elphee Medici.

“It’s more likely the uniquely seductive combination of aroma, sweetness and texture, and the fact we associate it with pleasure and reward that makes us love it so much.”

In other words, it tastes great and can do us some good too, as long as you choose the right types and don’t go too mad (most health experts recommend that we stick to about 30g of chocolate a day, or six small squares).

In celebration of National Chocolate Week (8-14 October), here are 10 reasons to tuck in:

1 It may help lower blood pressure

Flavanols found in cocoa beans aid production of nitric oxide, which stimulates blood vessels to dilate.

One analysis of 850 mainly healthy participants found that flavanol-rich chocolate and cocoa products had a small but statistically significant effect in lowering blood pressure in the short term.

Processing can lower flavonol content, so for best effect try a traditional cocoa drink made with “non-alkalised” beans (£3.50 for 125g from http://www.chocacao.co.uk)

2 It might help to keep you smart

A nice mug of cocoa might also help an ageing brain, a recent study in the journal Hypertension found. Elderly participants who received high flavonol chocolate drinks had improved mental performance after eight weeks.

3 It doesn’t give you spots after all

“This is a myth”, says Elphee.

“No one food that can cause acne, though there is some evidence that an unhealthy diet in general – high in refined carbohydrates, low in fruit and vegetables – may be a factor.”

Interestingly, both dark and milk chocolate have a relatively low glycaemic index, having a more favourable effect on blood sugar and insulin – and, potentially, your skin – than other sweet foods like sugary drinks or marshmallows.

4 It could help protect against heart attacks and strokes

Chocolate is high in saturated fat, but the particular type – stearic acid – predominant in cocoa butter does not raise cholesterol like other saturates.

Research at Cambridge University found that people consuming the most chocolate had a 37% lower risk of heart disease and a 29% lower risk of stroke than those who consumed less chocolate.

However, this “high” intake only amounted to 63g a week, and study author Dr Oscar Franco, urges: “Chocolate may be beneficial, but it should be eaten in a moderate way, not in large quantities and not in binges.”

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