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13.01.2015
Corporal Kelly Carter is the Army’s Physical Trainer and she’s going to whip you into shape this summer! Carbohydrates fuel our bodies; look for good quality carbohydrates that are low on the glycemic index. Instead of snacking on high sugar treats such as biscuits and muesli bars go for rye crackers, celery, carrot sticks, yoghurt, nuts, pumpkin and sunflower seeds. Eat 6 small healthy meals a day and you will feel less likely to snack on convenient foods and won’t be tempted to eat big portions at meals. Eat slowly, too many of us eat on the run or stuff the food down so we can keep moving and carry on with our jobs. Log what you eat over 4-6 weeks and how you sleep, feel and what physical activity you are doing. Teenagers are in the growing up phase and they do need a healthy diet to take care of all their nutritional requirements. Calorie Requirement by a Teenager: An average teenager will require calories from about 1800 to 2100 calories and more in the case of boys.
Although teenagers do get attracted to junk and unhealthy foods they must learn to make healthy choices most of the times.
Healthy Meals: Ensure that your teenager continues to make healthy choices for lunch and dinner as well. Opt for Fresh Fruit Snacking Rather Than Junky Snacks: You should stock lots of healthy snacks in your house. Eat dinner together as a family which will increase the family bond and also you can keep an eye on their diets. Refrain Your Child from Smoking and Drinking: Make certain that your teenager does not smoke and drink as this will certainly eat away into their nutrients. Encourage fresh juices inspite of carbonated drinks: Try and encourage your teenager to drink freshly squeezed juice or just plain water rather than resorting to diet soda or carbonated drinks. Also known as the Primal diet, Caveman diet, Stone Age diet, or Hunter-gatherer diet, the Paleo diet includes fresh vegetables & roots, tart fruits, nuts, wild fish, free-range poultry, grass-fed meats, olive and coconut oils. Recently, the Paleo diet has surged in popularity, perhaps as a reaction to refined food and the modern diseases that go along with it. Fruits – especially tart fruits, such as lemons, limes, grapefruit, tart apples and berries. Paleo foods contain no refined or processed ingredients, no gluten, grains, dairy, or sugars.  It excludes agricultural ingredients and any foods that did not exist during Paleolithic times. Processed and refined foods, such as: Alcoholic beverages, Soft drinks, Artificial sweeteners, Potato chips, Bread, etc. The Paleo Diet is highly beneficial as it eliminates many of the common allergens and problem foods in our diet. Wild Salmon Cakes with Paleo Sour CreamWhenever I find good quality wild salmon, I make these delectable cakes! Raw Superfood Milkshakes in 14 FlavorsOK, I confess, I’ve been doing raw milkshakes every day for several months, and guess what? Chocolate Banana Nut Pile-UpThis healthy breakfast-in-a-glass consists of bananas and nuts piled up together with an easy chocolate ganache. Hello Jane, I just recently switched over to the Paleo lifestyle due to digestive issues and am just learning all the ins and outs.
Healthy nutrition is especially important in the childhood years as these are critical periods for growth and development.
When introducing new food items to your child, do so in small portions gradually over a period of time.
Do a little brainstorming and come up with appealing food presentations that will whet your child’s appetite.


In addition, during meal times, try not to let your child be distracted by reading, watching television, or toys at the table. While you try to get your child to eat healthily, remember to set a healthy example yourself as your child will pick up healthy food habits from you!
National Day 2016: Where to Makan, Watch Fireworks & Lepak with your Family this Public Holiday! Enter your name and email address to get the latest e-newsletter and special promotions delivered straight to you. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts.
I have diagnose with diabetes for over a year now, but due to ignorant abt the disease I suffered a lot about my diet, I avoided my favorite foods but now iam enlightened now, thank you! Try hummus or cottage cheese instead, these provide an alternative yummy base and are much better for you.
These chopped up and placed in a small sealed bag or container will stay fresh and crispy for your day. Ensure that there is a balance of proteins, carbohydrates and fats in your meals throughout the day.
They lead an extremely hectic lifestyle by being on the run throughout the day what with school, classes and extra-curricular activities and sports. This way whenever your teenager is hungry they will not be tempted to reach out for junk food and colas. Guide them towards healthy diets which will make the transition from a child to adult easy on them. It excludes all processed and refined foods, sugars, sweet fruits, grains, beans, GMO foods, seed oils, and dairy products.  The modern Paleo diet is part of a whole food lifestyle with exercise, and it has many interpretations.
We can look for inspiration to our ancestors, who were were physically strong, fit, and active. Loren Cordain, one of the world’s leading experts on the Paleolithic diet, and author of the best-selling book The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat.
Basically Paleo foods contain 100% whole ingredients that you could find in the wild before the time of agriculture or domesticated animals.  Paleo foods are as close to their original state as possible.
When we remove refined and inflammatory foods from our diet, we reduce the risk of chronic diseases such as diabetes, arthritis, obesity, heart disease, and cancer. They’re easy to prepare and super-tasty for breakfast, lunch or dinner, loaded with protein and omega-3 nutrition. My aches and pains are gone, I feel more energy, my skin spots have vanished, I sleep better.
My Udder Surprise!You might wonder – what’s a Paleo enthusiast doing with milk?
Food preferences are also generally acquired during these early years, so it is essential to inculcate positive dietary habits from young. Set your child on the path of optimal growth and good health by helping him to cultivate healthy eating habits. Have a variety of food from the four different food groups namely rice and alternatives, fruit, vegetables, as well as meat and alternatives. For example, “little Os” for O-shaped cereals, “snow white tofu” for beancurd, “banana wheels” for banana slices, “carrot swords” for thinly sliced carrots.
Fruit and yogurt is an example of a healthy and nutritious food-and-dip combo that you can serve. Younger children can perform easier tasks like washing vegetables or scrubbing potatoes, while the older ones can measure ingredients or do the mixing and stirring. These are important for their all round development and growth so that they can seamlessly move into the next phase of life which is adulthood.


This will ensure that they get all the requisite nutrients in the first and most important meal of the day. Try and give your teenager a fruit in their bag or a vegetable and chicken sandwich made of brown bread. Load your dinner table with healthy options such as vegetables, legumes, pulses and a dessert that is low fat. They had to walk many miles to gather food, migrate to distant areas, and outrun wild animals.
Cordain studied human diets during the Paleolithic period spanning 2.5 million years, gleaning evidence from microscopic scratches and wear patterns on teeth.
Most people on the Paleo Diet report that they lose weight and experience higher energy levels. As a firm dairy-free advocate, I’ve been reading studies about the immune boosting properties of raw milk.
I just spent the last 3 hours looking over your website and clicking on all of the articles, recipes, insightful information, etc., and I really love all of the information you provide and how open you are.
In order for you to see this page as it is meant to appear, we ask that you please re-enable your Javascript! For these spurts of healthy growth they need extra nutrients or else their growth will be stunted. Do not allow them to be munching on chips and finger food throughout the day as this will spoil their appetite for the main meals.
This will unconsciously send out signals to your teenager without you having to say nothing about it. Just two hundred years ago, Lewis and Clark crossed the Pacific Northwest wilderness on foot with a company of soldiers, walking as far as 50 to 75 miles per day. Cordain researched the evolution of human diet and the links between modern diets and disease. Smooth, creamy, sweet, life-giving, deeply nutritious, and satisfying – subtly different from pasteurized milk.
Research has shown that liking for an unfamiliar food item can be encouraged by increasing exposure to the food. The environment and conversations during meal times should be pleasant, safe, relaxing and happy, so that your child will have a positive association with food.
Cordain, our ancestors were omnivores, eating a hunt-and-gather diet of fresh wild fruits, vegetables, and animals, depending upon the climate in which they lived.
In this way, your child will learn to love and treasure enjoyable moments while having meals.
The major difference between their diet and our modern diet is the development of agriculture about ten thousand years ago, which brought us grains and legumes (beans).
More recent changes to grain cultivation and processing methods came around 120 years ago with the advent of refined flour. In the last sixty years, industrial farming techniques, pesticides, preservatives, chemicals, and longer shelf lives have brought major changes to our tables. The Paleo Diet attempts to return to the fresh living foods that humans were genetically designed to eat.



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