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Love is…

Dancing through the daffodils

Skipping with the lambs

Love is many things

Love is…

Finding that spring in your step

When your heart is leaping

Wherever you may tread

Love is…

Feeling that burning desire

Being with the one you love

To set your emotions on fire

Love is…

That unique feeling

That unique bond

Knowing you belong

Love is…

Picnics in the park

Being together

Underneath the stars

Love is…

Emotion you may discover

Happiness or sadness

Love is a roller-coaster

Love is an experience

To cherish like no other

Gillian Sims

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POSTAS

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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wbd_festWorld Book Day is a celebration! It’s a celebration of authors, illustrators, books and (most importantly) it’s a celebration of reading. In fact, it’s the biggest celebration of its kind, designated by UNESCO as a worldwide celebration of books and reading, and marked in over 100 countries all over the world.

This is the 18th year there’s been a World Book Day, and on 5th March 2015 children of all ages will come together to appreciate reading. Very loudly and very happily. The main aim of World Book Day in the UK and Ireland is to encourage children to explore the pleasures of books and reading by providing them with the opportunity to have a book of their own. That’s why we will be sending schools (including those nurseries and secondary schools that have specially registered to participate), packs of Book Tokens and age-ranged World Book Day Resource Packs (age-ranged into Nursery/Pre-School, Primary and Secondary) full of ideas and activities, display material and more information about how to get involved in World Book Day.

What happens?

Thanks to the generosity of National Book Tokens Ltd, publishers and booksellers, we can send millions of book vouchers to children and young people (more than 14 million, in fact: that’s one for nearly every child aged under eighteen in the country).

Then…

They can take their voucher to a local bookseller and can use it to pick one of TEN (exclusive, new and completely free) books. Or, if they’d rather, they can use it to get £1 off any book or audio book costing over £2.99 at a participating bookshop or book club (terms and conditions apply).

How can you get involved?

Look out for the new downloadable resource packs coming soon and please visit our Resources section which is full of exciting and fun resources based on favourite books, brands, characters and authors.

It’s all about getting kids closer to the books and authors they already love, and letting them discover more books and authors they’ll love every bit as much in the future.

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POWER OF LOVE

 
Remember a time when you really wanted to tell someone how you felt about them, but didn’t think you could get the words to come out right? Or that time you wanted to give a certain someone a present, but you couldn’t find that perfectthing? Well, the next time that happens, have no fear — because our love poem tip guide is here (you love our snazzy rhyme, huh?)! Some feelings just need to be expressed, and writing a love poems is one of the most creative and sincere ways to say I LOVE YOU.
  1. Feelings. When you look at the person you love, what runs through your mind? Think of words to describe how they make you feel, so you can use them throughout your poem. Even if they make your brain all foggy, write about that!
  2. Firsts.  Everyone loves a bit of nostalgia. Remember how this person first came into your life. Was it love at first sight, or were you totally turned off until you got to know them better? Where were you? What details can you remember about the first time you met/went on a date/kissed? The little things matter, especially in a love poem, so don’t forget about them.
  3. Comparison. If you’re writing a love poem about someone, chances are they’ve had a pretty big impact on your life. In your poem, compare how your life was before and after this person began playing a role in your life story. Maybe you were going through a rough time and they made it better, or you were always a happy person, but they just made you smile a little wider. Whatever your story, everyone enjoys being told how much they matter, so be sure to let this person know how much they’ve changed your life for the better.
  4. Tone. Don’t worry about making your poem sound too sappy or romantic. Just be yourself, use your personality, and write about the things that might be a little harder to say out loud. Yeah, it sounds corny, but the best poems are the ones that come from your heart.
  5. Pattern. When it comes to the format of the poem, creating a rhyme scheme or pattern shouldn’t be the main focus. If a rhyme comes naturally, go for it, but remember that some of the greatest poems don’t rhyme. Sometimes, a sing-song rhyme can take away the heart of a poem because both the writer and the reader pay more attention to how the poem is written, instead of what it’s about. For a love poem, it’s about what you say, not how you say it.
  6. Spread the Love. No matter who you are or who stole your heart,
  7. we all love a love poem At Poetree Creations.
  8. Why not give it some thought.

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bin

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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cold_flu

cup of teaAs 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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YOGA

 Everything has its plusses and minuses  (except, of course, yoga which is all plusses!). So, while I am not anti-gym, I do think that yoga kicks the gym’s derrière on every level, and you can kick your own (butt, that is) in yoga, literally, if you feel like it!

People are always curious as to “what else I do” to “work out” other than yoga. The answer? Nothing! Yoga is everything my body needs to function at it’s absolute best. Here’s why:

It’s efficient! Why would I waste so much time at the gym working each part of my body separately when I can connect all of the dots and do it all at once with yoga? No amount of lifting weights is going to make my arms as strong as holding up my own body weight in yoga. Also, practically everything you do in yoga is engaging your core, from core-centric poses to moving from pose to pose, using your core to stabilize your body. And in different inversions and arm balances, yoga allows you to raise your heartbeat, strengthen your muscles, and lengthen them out all at once. How’s that for efficiency?

It can count as cardio. All you have to do is try a few sun salutations or any flow at a good, steady pace, matching your breath to your movement. Or, if you are a bit more adventurous, try some Kundalini kriyas (like the Kundalini frogs in the step-by-step breakdown of shoulder press pose.)

Yoga is not a competitive sport! I prefer yoga to the gym as I steer clear of anything that involves pitting myself against others. Isn’t there enough competition in work and in life in general? While some people thrive on trying to be the fastest in spin class or trying to run longer than the woman on the treadmill next to them, in yoga it doesn’t matter what any one else is doing. There is no comparing or competing because there is only you.

It saves money. In fact, yoga doesn’t have to cost a penny. All you need to practice is you. You can wear any clothes that allow you to move, and you don’t even need a yoga mat: grass and carpet work just fine. If you want some inspiration, there are plenty of great, inexpensive yoga DVDs or free online videos.

You can do it anywhere. With no equipment necessary, it doesn’t matter if you are at home, at your office, on the road—or even in the streets of NYC, as in the SHAPE Yoga Anywhere videos. So long as you have the desire, you can strike a few poses.

Yoga will help you lose weight. Practicing yoga changes your mind: It changes the way you approach life, your body, and eating. Yoga shows you how to appreciate your body for all of the amazing things that it can do for you and points you in the direction of wanting to fill your body with the best possible fuel rather than processed junk food. And changing your mind about your body and the foods you feed it will be a much more effective weight-loss tool than burning a bunch of calories in an aggressive kick-boxing class and then mindlessly plowing through equal or more calories later that day.

Hello, variety. Yoga can be different every single day, if you want it to be. Want a challenge? Throw some arm balances and inversions into your practice. Need to focus? Try a few balance poses sequentially on the same foot. Or if you’re seeking relaxation, hang out in pigeon, a few seated forward folds, and a restorative backbend.

No injuries. In yoga, you learn to unite your body and mind. This allows you to move with ease and pay attention to how your body is feeling at all times, so you move in a way that feels good for you and not one that puts you in places your body doesn’t want to be. The result? An injury-free, strong, healthy, whole you.

In all fairness, I realize that this is a pretty one-sided argument (okay, a totally one-sided argument). But, for those who ask, “What else you need other than yoga?” I say: If you are going to chose one over the other, chose the one that saves you time, saves you money, makes you feel great, and helps you lose weight.

SENT IN BY YOU

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murtha_full1

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

WHAT DO YOU WONT ?

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scan

  • First credible study of effect of violent gaming on brain
  • Test group of 22 young men showed ‘clear’ differences in MRI scans after one week of gaming
  • Areas effected seem to be those that control cognitive function and emotional control

Games such as Assassin’s Creed feature a huge amount of physical violence – and MRI scans demonstrate that playing such games DOES have an effect on the brain

Violent video games and other computer entertainment have long been criticised for damaging youngsters’ brain.

But activists such as Oxford Professor Baroness Greenfield have often presented little science to back up their allegations.

However, extensive research into the subject has now provided worrying results that support her claims.

‘Screen technologies cause high arousal which in turn activates the brain system’s underlying addiction,’ the neurologist said last month in an attack that accused games of causing ‘dementia’ in children.

‘This results in the attraction of yet more screen-based activity.’

And now the first genuinely scientific attempt to analyse the emotive subject has thrown up astonishing results that suggest she is right.

Differences in brain activity between young men who played violent games and ones who didn’t were visible in a randomly assigned sample in just one week.

A presentation at the annual meeting of the Radiological Society of North America told how fMRI scans were used to analyse the effects of playing violent videogames on brain activity.

WHAT DO YOU THINK MAKE A COMMENT TELL US YOUR STORY ?

 

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party

Christmas parties and New Year’s Eve are right round the corner, and you want to lose a bit of weight to make sure you’ll look your best! By following our easy, stress-free diet plan devised especially for you

you can lose 3-4lbs in just 7 days, or if you have more time, 9lbs in three weeks.

What is it?
A straightforward diet based on 1,250 calories a day, using high-fibre foods to make you feel fuller for longer and have plenty of energy. The recipes are easy and most can be made in minutes. If you slip up one day, don’t beat yourself up… just get back on track as soon as you can.

How does it work?
The 1,250 calories a day are enough to lose 3-4lbs in the first week and a steady 2-3lbs a week after that. Because we’ve chosen foods with plenty of bulk or with a reduced Glycaemic Index (GI), which release sugar slowly, you’ll feel full longer and won’t want to snack.

Who is the Shape-Up For Christmas Diet good for?
Anyone who wants a fuss-free way to lose a few pounds in the run-up to Christmas and New Year’s Eve. It was devised with Christmas parties in mind, but it’s a great way to lose a few pounds sensibly for any special occasion.. or just because you want to.

How to do it

It’s simplicity itself. For each week (one to three weeks, depending on how near your special occasion is) just choose one breakfast, one lunch, one dinner and one snack from those listed per day. Vegetarian options are marked with a V. Vegetarians should choose cheese made with non-animal rennet and yogurts which don’t contain gelatine. They should be marked suitable for vegetarians.
Drink at least 6-8 glasses of fluid a day, ideally water, but tea, coffee, herbal tea, diet drinks and squashes are OK too.
You should also have 275ml (9fl oz) skimmed milk in tea and coffee or to drink (this is on top of any milk in the meal and snack suggestions).
If you are still hungry, ‘free’ foods you can eat at any time are any type of raw, boiled or steamed veg (excluding potatoes and sweet potatoes) a green leaf salad dressed with lemon juice or balsamic vinegar, a bowl of fresh or frozen berries (raspberries, strawberries, blueberries) or fresh melon.
Check you’re getting your 5 a day. Most of the meal combinations should ensure this, but if not, add in extra fruit or veg from the free food selection above. A portion is 2-3 tablespoons of veg or a bowl of salad
Try to choose one oily fish meal (salmon or sardines) a week. It’s rich in heart-healthy omega-3s.

Breakfasts
Choose from:
One sachet of Oatso Simple porridge made up with skimmed milk. A small banana. V
1 slice of granary toast with a 200g can baked beans. V
McDonalds Egg McMuffin (not the sausage or bacon options)
Bowl (40g) of All Bran with 125ml (just over 4fl oz) skimmed milk. An apple. V
1 x 125ml low fat natural bio yogurt topped with two tablespoons of muesli and a handful of blueberries. V
Bowl (30g) of Kashi Honey wholegrain cereal with 125ml (just over 4fl
oz) skimmed milk, 1 handful of sultanas or any other dried fruit. V
1 Jordans Apple and Sultana Multigrain Bar & 250ml bottle Innocent
Blackberries & Blueberries (or Mangoes and Passion fruits) smoothie.
V
1 slice of soya and linseed bread (e.g. Vogels or Burgen) toasted,
spread thinly with low fat spread and Marmite. 1 x 175g Shape Solo
yogurt. V
1 slice of wholemeal toast spread with 1tsp low-fat spread. Serve with 1
grilled rasher of lean back bacon, two tbsp baked beans, 1 grilled
tomato and 4 grilled medium-sized mushrooms.
3 tbsp unsweetened fruit and nut muesli with 125ml (just over 4fl oz)
skimmed milk. V

Lunches
Choose from:
Bagel filled with reduced-fat cream cheese. Serve with a salad of
tinned sweetcorn, red kidney beans and cooked green beans. A 100g pot of
virtually fat-free fruit-flavoured fromage frais. V
2 taco shells filled with green leaves, tomato and peppers, 3 tbsp
canned beans and a matchbox-size lump of Cheddar cheese, grated.
Nectarine. V
Half a small can of sardines in tomato sauce on two pieces of wholemeal
toast. Handful of grapes.
1 wholemeal pitta filled with cold skinless chicken, watercress and 2
tsp low-fat mayonnaise.
Half a 600g carton New Covent Garden Carrot & Coriander soup &
1tbsp Kraft Philadelphia Light, spread between 3 cream crackers. Top
with sliced tomato. V
One 250g pack John West Tuna Light Lunch Tomato Salsa and 125g pot
Sveltesse flavoured yogurt.
Sandwich made with two slices of medium-sliced mutigrain bread spread
thinly with low fat spread and filled with lots of salad plus any of the
fillings below (follow with a piece of fruit such as an apple or pear):

Prawns
Reduced-fat cheese. V
Reduced fat hummus. V
Wafer-thin ham
Skinless chicken
Tuna in brine
A medium baked potato with any of the toppings below (follow with a piece of fruit like an apple or pear):
3tbsp baked beans. V
Handful of wafer-thin ham and two tbsp tinned pineapple chunks (in juice)
Half a can of ratatouille. V
Small pot of cottage cheese with chives, mixed with a grated carrot and chopped tomato. V

Dinners
Choose from:
Broccoli and Pine Nut Pasta, Boil 100g pasta and add 125g broccoli 5
mins before the end of the cooking time. Drain and toss in 3tsp toasted
pine nuts and 8 halved cherry tomatoes plus a tsp of olive oil. Toss
well and serve immediately. Bowl of raspberries. V
Small roast chicken breast (no skin), 2 small oil-brushed roast
potatoes (or boiled) , carrots and cauliflower. Gravy made with gravy
granules. Scoop of sorbet.
220g pack Dolmio Express Microwave Fusilli with 170g pack Dolmio Tomato
and Basil Microwave sauce. Serve with salad leaves. V
Half a 270g Pizza Express margarita pizza with salad. Plus a bowl of fresh fruit salad. V
One 100g (4oz) grilled salmon fillet, served with a small jacket potato
and green vegetables. One scoop of sorbet.
Grilled fresh sardines. Crush one clove of garlic, rub into the inner
and outer surfaces of four gutted sardines. Grill until just cooked
through. Serve with one boiled sweet potato, broccoli, and wedges of
lemon. Half a 420g tin of Del Monte Fruit Cocktail in Juice.
150g (raw weight) lean rump steak grilled and served with 100g (4oz)
cooked oven chips; two tbsp each of mushrooms and onions ‘fried’ in
spray oil.
Vegetable Sweet and Sour Stir-fry. Stir-fry two large handfuls of
chopped vegetables such as onions, peppers, baby sweetcorn and mushrooms
in a tbsp of rapeseed oil. Add 3 tbsp drained pineapple chunks in
juice, half a can of canned tomatoes, squirt of tomato purée, plus white
wine vinegar and honey to taste. Bring to the boil and simmer until the
sauce has thickened. V
Prawn Kebab. Thread 150g raw king prawns onto 2 kebabs interspersed
with chopped pepper, mushroom and red onion. Spray with a little spray
oil and sprinkle with black pepper or a little mild chilli powder and
grill until cooked through (grey prawns turn pink). Follow with a Gu 50g
Cheeky Chocolate dessert.

Snacks
Choose from:
7 roasted salted or hickory smoked almonds. V
1 pot of Muller Light Cherry yogurt
2 medium apples. V
3 slices of mango (fresh or tinned and drained) with 2 slices of fat-removed Parma ham
80g pack Boots Shapers Carrot Crunchies, one apple and a handful of grapes. V
3 teaspoons of peanut butter with carrot sticks. V
4 small squares of high quality dark chocolate with 70% cocoa solids. V
50g pack Weight Watchers cheese spread & spring onion dipper
100g prawns with one tbsp low-fat thousand island dressing
Small handful of peanuts and raisins. V

Ready meals aren’t out of bounds. For an evening meal choose one
with less than 400 calories and add lots of undressed vegetables or
salad.
A bought lunch-time sandwich or salad should have no more than 300
calories. Eat with a couple of satsumas.
You can swap your daily snack for 1 x 150ml (1/4 pt) glass of red or
white wine, or two small gin and tonics (each made with 25ml (1fl oz)
gin and diet tonic)

 

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How to keep children entertained during the holidays

Keeping children entertained in the holidays

Knowing how to keep children amused through the school holidays can sometimes be daunting for parents, especially when things cost so much. Family Lives have come up with some top tips to help take some of the stress out of it, and keep everyone happy without needing to spend a fortune.

Going out and about

During the school holidays, there may be lots going on in your local area that your family can enjoy, often for free. Check the websites of your local council and tourist information centres for local days out, or scan the local papers and community centres to see what’s going on in your area. Visit your local library and look for adverts of events. Many libraries hold events such as story time, and arts and crafts days. Libraries are also a great source of activity in themselves, with plenty of books and computers to keep children busy, plus they often have story time for toddlers and parents.

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    Check to see if your local council swimming pool offers free or reduced-fee entrance in the school holidays.

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    Musuems and galleries often have new exhibitions and events running in the summer. Many art galleries put on special events for children and families – this could be just the thing to stimulate your child’s artistic streak.

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    Check out your local leisure centre – there are plenty of indoor sports and activities they can participate in.

Staying at home

Of course, on some days, you will find yourselves stuck at home, but that doesn’t mean anyone has to be bored. You could take the opportunity to spend some time sharing a favourite game or story with your children or, if you want some more inspiration, try some of these activities.

  •  

    Arrange a movie day – choose a couple of favourite films, get some popcorn and put your feet up with the kids.

  •  

    Get cooking – pick a recipe with the kids, go shopping for ingredients and cook something together that you can enjoy eating afterwards. Depending on your child’s age and interest, this could be anything from a simple sponge cake to a mushroom stroganoff! Dig out the puzzles, games and books and give them a go. Some good old-fashioned entertainment can be really fun.

  •  

    Have a look in your cupboards and play dress up with your old clothes. Sort through your clothes together and recycle the ones that you never wear and the stuff your little one’s grown out of.

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    Encourage the kids to put on a play or a magic show. They could even use the dress up clothes and props from around the house. If you have a camera, you can even film it, for great memories.

  •  

    Build a den with the kids – if the weather is ok, you could even risk doing this outside! All you need is some boxes or sofa cushions, a few blankets, and a bit of imagination.

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    Create a scrapbook together using photos from your family album, or torn from magazines.

The great outdoors (and the garden!)

Sunny days are great for simple activities like picnics and ball games. This can be done as close to home as in the back garden!

  •  

    Organise a treasure hunt around your home and garden with clues and treats for the children to find

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    Hold your own mini Olympics with games that require little equipment… a sack race with pillowcases, a tug of war with a dressing gown belt! Use your imagination.

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    If outside is dry, wrap up and go to the park or a nice walk somewhere quiet with the children with a flask of hot chocolate – sure to go down a treat!

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    If you have a tent, you could arrange a camping trip in your garden with the children for one night! 

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    Kites are great if it is a windy day and they can be bought from bargain shops very cheaply

Making your own fun

Be creative – make things together like greeting cards or use beads to make some jewellery.

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    Have an arts and craft day and get some canvas and paints, they can be bought in bargain shops for as little as a pound and use paints or crayons and the kids can hang up their creations in their rooms.

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    Make a list of your favourite childhood games – old favourites such as hopscotch, putting on a show or marbles won’t cost the earth and your children will enjoy you reminiscing!

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    In the evenings get the kids to design a game that you can make the next day – give them ideas to keep it simple such as a paper boat race in the paddling pool or home made skittles using a tennis ball and empty toilet rolls.

  •  

    Have you ever thought about Origami? All you need is paper and instructions which can be found online, will keeps kids amused and they will learn a new skill

Don’t try and fill every minute of every day. Encourage your children’s imagination and independence – let them play in their rooms or the garden.

WHAT ARE YOU GOING TO DO IN THE SCHOOL HOLIDAYS?

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