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September 2016

5 tips on coming up with a healthy diet for your family

You’re ready to get your family to start making healthy changes, but there seems to be one problem: they won’t eat it. You know all the benefits to following a healthy diet like building energy, building strong bones, and taking better care of your health. So how can you possibly improve your family’s diet?

Here are five tips on coming up with a healthy diet for your family.

1.      Make Dinner a Family Fun Activity


Introduce to the love of cooking by learning how to prepare fun, healthy meals. Try making fun food with healthy options. Make whole-wheat pizza; prepare fresh fruit kabobs, and even spaghetti squash. Allow each person to choose a meal for one night to make dinner time all the more fun.

2.      Avoid Saying “Healthy.”


Expand your family’s taste buds by letting them choose nutritious meals at least twice a week. Using the “H” word can scare kids away from delicious meals. Instead of praising the food for its health benefits, describe meals and yummy, delicious or even include their favorite characters into the descriptions.

3.      Make Fruits Your Dessert


Instead of baking a high-calorie chocolate cake for dessert, why not use fruits? You can create a delicious smoothie, baked apple pie or even a mixed fruit and yogurt granola parfait.

4.      Grow Your Own Garden


Consider growing your own fruits and vegetables in your garden. Make this a family hobby that children will enjoy. Kids are more likely to try something they’ve grown themselves rather than something unfamiliar.

5.      Add More Fish and Poultry


Consider cooking less meat and more fish and poultry. Enjoy fish high in omega-3 fatty acids such as salmon, mackerel, albacore tuna and trout.

Remember that not all meals will go according to plan. Your family might not agree on whole-wheat bread but may enjoy spaghetti squash. Just keep moving forward and try to encourage your family to lead a better and healthier lifestyle.

3 ways to stay illness-free during the winter

The holiday season often leaves us prone to catching a cold or even the flu. Chances are you’re going to be busy during the winter months. So how do you protect yourself from getting sick?
Here are three ways to stay illness-free during the winter.

Eat Probiotics and Take Your Vitamins


Due to the lack of sun in the cold winter, you may be running low on vitamin D. But keep in mind that vitamin D can protect your body against colds and illness. Be sure to take about 10,000 IU of vitamin D a week to meet your body’s daily requirements and cut your risk of infection in half.

Foods that contain probiotics are also proven to fight against illness during the winter. Those who consume daily amounts of probiotics reduce their risk of catching the flu by nearly 30%. Aim to have at least one serving of Greek yogurt that contains probiotics.

Make Sure You’re Updated on Vaccinations


The best way to prevent catching the flu is to get vaccinated. Even if you end up catching a cold, the vaccine may help reduce the symptoms and even protect you against it. The flu vaccine can help protect you against sickness as most drugstores offer the shot without an appointment. Consult your doctor about which vaccines you may need based on your age, location, and lifestyle.

Eat Healthy


The foods you eat can play a role in your overall health. A well-balanced diet can help provide the necessary nutrients to help support your immune system and overall well-being. Boil your produce as vegetables are prone to carrying various illnesses.

Be sure to follow these three ways to stay illness-free during the winter and throughout all seasons. Remember to stay warm and alert while eating better, and living healthy, active lifestyle to keep your body at its best.



How many times per year should you go to the doctor?

How often do you visit your doctor? While most of us see our doctors during times in need such as sudden aches and pains, some people may need to see their doctor more often, but aren’t. Imagine if you had coronary heart disease, diabetes or sleep apnea, but there are no noticeable acute symptoms.  Would you visit your doctor then?
So how many times per year should you go to the doctor? Read more and find out.
Even if you are following a healthy diet, it is still necessary to have a yearly checkup for you, and at least two visits for your family. Following a proper diet and exercise routine can positively benefit your health, but genetics may play a higher role in the routine.

doctor-3If you have a family history of any case of cancer, sleep disorders, high blood pressure allergies, or any health-related issues, it is highly necessary to visit your doctor for an annual physical and check up. A yearly checkup may detect any sudden or early signs which may even save your life.
According to statistics, Americans visit their healthcare physician an average of three to four times a year. While this doesn’t exactly mean you need to pay a quarterly visit to your doctor, babies are advised to about nine visits a year with children should visit their physician twice a year.

Unfortunately, this is less likely to happen for uninsured families when compared to families with private insurance. Some even only visit the doctor during emergencies and ignore visits for extended periods of time. This can prevent early detection that might have been able to save more lives.

Aside from infants, patients with long-standing health conditions have a higher requirement of visiting their physician more often. Those with chronic diseases such as chronic pain should visit their doctor at least six times a year.
Bottom Line

Make sure to keep doctor visits a priority for you and your family. While there is not an exact number of required visits, be sure to aim for at least once a year for an annual checkup.