Steve Olschwanger Diet and Nutrition for children

Nutrition is needed for everyone and at any time. The quantity of the nutrition differs. Nutritious foods make children healthy and sharpen minds. Giving nutritious food is very much important as they are in the growing stage. Healthy eating promotes optimal growth and prevents obesity, says Steve Olschwanger.

Importance of breakfast in children health

Breakfast is very important very important for children. Breakfast helps the children to concentrate on studies and gives energy for the whole day. Breakfast is the food of brain, so it is unavoidable for children who go to school. Children who eat breakfast will have a good mental performance than the children who don’t eat breakfast.

If children don’t eat breakfast will not have memory retention and speech fluency. When children do not eat breakfast the brain cell will start damaging. Foods that are rich in carbohydrate are said to be healthy breakfast for children. Milk, banana and whole grain would be a best choice for children’s breakfast.

Healthy snacks

Like adults children can’t sit and eat and get full but they can have 4 to five meals a day. So that they can gain energy for the whole day and it also helps in developing healthy habits. But it is important to give them healthy snacks. Foods, cereal, smoothies, peanut butter, popcorn, baked sweet potatoes, fruit bars, a glass of milk, low fat cheese and apple slices would be nutritious and healthy for children.

Drinks

Make your children to drink more water. They can take 6 to 8 glasses of water per day so that they will not suffer from dehydration. And brain is made up of 80% of water; it helps in children to develop their mental ability.  Other than water milk and fruit juices are good for them. Avoid fizzy drinks as they are low in nutrients but high in sugar.

Vegetables and Fruits

Whenever it comes for diet vegetables and fruits plays a vital role. Fruits and vegetables increases nutrition but reduce obesity and other sick factors in children. Fruits and vegetables are rich in fiber so they help in good digestion. They will be healthy as well as strong in academic performances. 

Steve Olschwanger Developing Healthy Food Habits

Most people love to eat but there are some foods which are not healthy. Even though we know they are unhealthy, we still eat them. And this is the main reason for overweight says Steve Olschwanger. Bad eating habits are the main reason for putting weight in the body. Being overweight leads to several diseases like heart attack, diabetes and even can result in stroke. That is, people should more concentrate on the food they are eating and it is always essential and advisory to eat healthy foods and develop healthy food habits.

“When you eat any food, you should ask these questions to yourself” says Steven. “Is this food healthy?” and “Will it be beneficial to my body?”. If you say no to these questions, then your food is not great and it must be improved to lead a very happy and disease free life. One should practice always healthy food habits to avoid such inconvenience. Steven’s tips would be useful to you while following healthy food habits.

1.     Have complete meals everyday and that means do not skip your breakfast, lunch or dinner.

2.     Your food should contain a lot of fruits and vegetables.

3.     Look for the words ‘whole grain’ as a first ingredient on breads and pastas.

4.     Add more body building foods such as milk, pulses, egg, meat etc.

5.     Taking in eight to ten glasses of water will keep you active during your work.

6.  Don’t just have all meat, all vegetables or all carbohydrates. Include a small serving of each.

7.    Get the natural kind when it comes to candies such as candies with less sugar and additives.

8.     Have fruits and vegetables on hand at all times.

9.     Eat slowly and the main thing is to chew your food and eat.

10. Don’t eat meals sitting in front of the TV or Computer.

11. Do not talk while eating. Do not eat while talking over the phone and these things will make sometimes to over eat.

12. Eat as much as you need don’t eat as much as you can.

13. Don’t eat something as because it is there.

14. Practice exercises in a regular manner.

15.Instead of cool drinks, you can also take coconut water or butter milk.

Steve Olschwanger is a Food and Nutrition Specialist who has written several books on health. Be a role model and Be Healthy!

Follow the tips of Steven to develop Healthy food habits!!!

Steven Olschwanger Ways to Stay in Shape

Getting in shape is tough, but it can be done by anyone. Staying in shape has various benefits. StevenOlschwanger has pointed out some tips for staying in shape.

Balanced Diet

Always have a balanced diet. Your diet should contain all the necessary vitamins and proteins in a correct proportion. Once you stop this diet, you will end up with putting weight. So follow this regularly and correctly.

Eat correctly

Take three healthy meals in a day. Do not eat more than that or less than that. Your breakfast should consist of healthy dishes. Fruits can be taken one hour before you have your lunch. And, your lunch must be rich in fiber. Make sure that your lunch includes vegetables like

·        Corn

·        Cauliflower

·        Broccoli

·        Cabbage

·        Raspberries

·        Greens

·        Celery

·        Squash

·        Beans

·        Mushrooms

You can follow a routine and add these vegetables in your meal. In the evening you can have a light snack preferably not oily. Instead of rice you can take oat meal or wheat for dinner. Finish off your dinner with a glass of milk.

Exercise

Eating correctly and doing exercise are the major factors to stay in shape. Walking is the best exercise and you can walk year round, indoors, outdoors or even treadmills. If you can carry some weight along with you while walking, it will be better for your bones and this will burn more calories from the body. Or you can also take any team sport and play with your friends. If you are not interested in group sport, you can also go for Aerobics. You can also try for bicycling or riding.

Losing weight is a gradual process and it cannot be done in one day. If you follow Steven’s tips, you will get better results.

Staying in shape is healthy and you feel better mentally and physically. Also you can even look better. According to Steven Olschwanger what you have to do is plan your food, exercise and have a look at your diets whether they are healthy or not. You can see yourself staying fit and happy throughout the day. Best wishes!!!

Steven Olschwanger Winter Healthy Foods

Winter is cold that your diet should contain foods producing more warmth and heat than in other seasons. What are the foods that we should take in winter says Steven Olschwanger. Soups, casseroles and stews are appropriate for the winter month as they strength your adrenal/kidney pathway. Winter foods increase the cooking time than the foods which are cooked during other seasons.

Steven says Fruits constitute only a smaller part during winter. Vegetables should be given top most priority during winter season. Root vegetables like yams, turnips, onion, garlic and potatoes make a bigger portion of the winter diet. Whole grains such as wheat, millet, barley, brown rice, oats and buckwheat are good body heaters. You can take this in winter. Cooked with legumes such as black beans, lentils and kidney beans make a warming and nutritious meal.

Steven has listed some of the foods to take during winter.

·        Rye

·        Oats

·        Lettuce

·        Carrot tops

·        Celery

·        Amaranth

·        Escarole

·        Citrus peel

·        Millet

·        Barley

·        Soya beans

·        Raspberries

·        Mulberries

·        Strawberries

·        Walnuts

·        Black sesame seeds

As winter corresponds to water element, ocean foods such as fish and sea weeds are also good for winter. Eating more food is encouraged but there are some guidelines. Fish is good but it contains traces of methyl mercury. The fish most likely to have lowest level of methyl mercury are salmon, cod, mackerel, cold water tuna and herring.

Limit your intake of fish to once in a week Fresh water fish must be limited to no more than once in a week. Eat most of your fish baked or steamed and no frying, grilling of fishes.

Don’t neglect your body’s need for vitamin C during the winter. And don’t let the holidays derail your health eating plan. Just incorporate these foods in your daily diet and you will enjoy this winter wonderland.

Best wishes to take healthy winter foods from Steven Olschwanger!!!

Steven Olschwanger Tips For Healthy Living

Holiday Plan-

With a few simple changes we can enjoy our holidays without gaining the extra pounds.

1.     Don’t arrive starving.

2.     Start a new tradition of family out that involves activity.

3.     Establish ground rules with yourself.

4.     Keep track everything you eat so, that you will less tempted to overeat.

5.     Eat smaller amounts of high calorie meal.

6.     Eat food whenever you feel hungry and save the calories for the food you love.

7.     Talk more eat less.

Quit Smoking to lose weight-

If you have finally decided to quit smoking then you won’t gain weight over the long time. You can get help and co-operation from your family, friends and doctor. Mental health professional or many FDA-approved medications can help you tailor an approach for quit smoking. Eat more vegetables and swap that alcohol or coffee for a glass of milk to avoiding your smoking triggers.

Eat winter superfood sweet potatoes-

These luscious orange tubers play a role in preventing cancer and heart disease and boast a wealth of phytochemicals including vitamins C and E, copper, iron , beta-carotene, foliate. Without any additional flavor enhancers and fats , roasted sweet potato is delicious.

Exercise your brain-

All types of exercise including weight training, ballroom dancing, swimming, walking, aerobics helps to reduce the bad effect of aging on the brain. Exercise may stimulate the body to fight against stress which is commonly occurring in the brain.

Drink morning hot coffee-

The caffeine in the warming cup of morning coffee may lower the risk of mood problem, cavities, Parkinson’s disease, diabetes and stimulates your nervous system and brain.

Coffee contains chlorogenic acid which may improve glucose metabolism and magnesium which can enhance glucose tolerance and improve the sensitivity of insulin for preventing diabetes.

Use friendly fungi-

The medicinal mushroom Cordyceps may improve symptoms of bronchitis and asthma. It has been also used to enhance lung strength.

Steven Olschwanger What Foods Should you Eat if you are a Diabetic Patient

Diabetes is like a slow poison. It is one of the deadliest diseases in the world. People suffer from this disease because of junk food intake and lack of exercise. It is something that cannot be ignored and it can also lead to liver and heart problems. Diabetic patients should know what to eat and what you should not. Steven Olschwanger has said some of the foods to eat for Diabetic patients.

1. Eat foods with less sugar

It is suggested that the Diabetic patients should take fruits with low sugar level. Grapefruit is an excellent fruit for you. You should eat them on a regular basis and can also add them in your meal. Another most popular fruit consumed by them is Jambul fruit. It has good effect on the pancreas and it is treated as a good medicine. Gooseberry also plays a major role and it helps in decreasing the blood sugar level.

2. Limit the content of cholesterol

Diabetic patients should limit the content of cholesterol in their daily diet. You should eat less fatty meat and can eat fish, lean meat, shrimp and so on. You should add a minimum of five fruits and vegetables per day in their diet. Whole cereals, grains, pulses such as barley, wheat, millet, oats, brown rice and sago etc. can be added in your meal.

3. Avoid soft foods

Eating soft foods make the blood sugar to rise rapidly. If you take porridge instead of rice, some of the starch gets converted into dextrin and it is easily energized. Don’t eat rice for dinner as it will increase the blood sugar level. You can take any pulses or oats.

4. Never skip meals. Don’t eat 2-3 large meals per day. Instead eat 5-6 small meals. As the foods you eat should be evenly distributed throughout the body.

5. Add Dairy products in your food like milk, eggs, lentils, nuts, legumes and fish.

6.  Avoid junk foods or preprocessed foods.

7. Drink more water and say no completely to soft drinks or other sweet liquids.

8. Do simple exercises like skipping, walking, jogging, riding or cycling at least 30 minutes per day.

9. Include proteins in your food list. They energize your body and don’t affect the blood sugar levels in your body.

Steven Olschwanger has written many articles related to body maintenance, diet etc. He has said some natural ways to reduce the blood sugar level.  So, eat healthy and drink a lot of water and exercise so that your blood sugar level gets controlled. Best wishes !!!

Steven Olschwanger Love to Eat? Hate your Belly?

For some reasons, our body loves to hang fat around our mid-section. The fat around the mid-section looks ugly, uncomfortable and can cause a variety of health problems that we could all do without.

Excess fats can also cause heart diseases as well. For example, Diabetes and also Breast Cancer. Even though when we effectively lose fat from our body, we still have the excess tire in our middle area.

Steven Olschwanger has discovered that it is possible to shrink belly with food i.e. good and right foods. Eating right foods at the correct time can reduce all the unwanted fats present in the body. You have to include foods that are rich in fiber in your diet. There are basically two types of fiber and it is necessary to include both types in your diet.

Soluble Fiber

It is the fiber which sucks excess fluid and removes it from the body. It minimizes the level of cholesterol and it checks whether the digestive tract is healthy or not. These fiber foods can also reduce colon cancer. The digestion takes longer time with these foods and this slow process helps to keep blood sugar levels stable. And also it decreases the frequency of hunger between meals.

Soluble fiber rich foods are

·        Oatmeal

·        Barley

·        Prunes

·        Pears

·        Citrus fruits

·        Legumes

·        Peas

·        Nuts

·        Fruits

Insoluble Fiber

This fiber does not easily absorb fluid, but it absorbs toxins and estrogens which can also be the reason for cancer.

Insoluble fiber rich foods are

·        Bran

·        Cocoa powder

·        Beans

·        Rye bread

·        Green leafy vegetables

This combination of foods can help to eliminate belly fat. While choosing beans, you have to be very careful. Your beans must be lean and mean!!

Some people avoid oils and fats if they are trying to lose weight. But the truth is, some oils are good for health and body. Healthy mono saturated fats such as olive oil are vital for optimum health of organs.

Other good sources of mono saturated fats are

·        Olive oil

·        Nuts

·        Olives

·        Peanut butter

·        Avocados

These tips help you to enjoy a longer and healthier life. Best Wishes from Steven Olschwanger!!