When we as parents construct a diet for a young person, we cannot just think about the now! (Proverb 22:6 Train a child in the way he should go, and when he is old he will not turn from it.) So these are 10 super foods that we should include in our children's diet because it assist them with there development and also ensures there future will be bright and healthy.
10. Eggs- great source of protein. The yolks are good for young people too, they contain more than 90% of the calcium, iron, phosphorus, and zinc, of the egg. Eggs are also an excellent source of B vitamins, which are needed for vital functions in the body, and also provide good quantities of vitamin A, essential for muscle growth and development. For years people assumed eggs were bad for cholesterol levels. But a review just published in the British Nutrition Foundation’s Nutrition Bulletin found they ‘have no clinically significant impact’ on heart disease or cholesterol levels.
9. Almonds- Just one ounce of almonds has over 35% of the Recommended Daily Allowance (RDA) for manganese and vitamin E and over 20% of the RDA of for magnesium. Almonds are also a good source of phosphorus, vitamin B2 (riboflavin), and copper, as well as a decent source of potassium and even calcium.
8. Oatmeal- Oatmeal is high in fiber, including the soluble form of fiber than can help sweep cholesterol from the body. Great to start a young persons day off with because it has a slow digesting carb, this carb keep them feeling full longer and gives them energy throughout the 1st half of their day.
7. Salmon- Salmon is loaded with protein and muscle-building amino acids. High in Omega-3 fatty acids, which help their body make anti-inflammatory coumpounds that soothe , as well as support fat-loss.. Salmon is high in Vitamin D, which supports strong bones and can help ward off colan caner in later years. Salmon is high in .
6. Beans- Like oatmeal, beans are extremely high in fiber, which keeps them regular and may also reduce the risk of certain cancers and heart disease in later years. Beans are also a great source of protein, this makes beans a complete dish. Best beans: black beans, pintos, kidney beans, cannellini beans and Garbanzos (chickpeas).
5. Apples- High in fiber, especially soluble fiber which is a High in antioxidants, vitamins and trace minerals. Apples hold water for cleansing and sweeps food effectively through their system. An apple a day can really keep the doctor away huh.
4. Garlic- Does a long list of things, from preventing cardiovascular disease, preventing and fighting the common cold, preventing intestinal worms, and preventing infections (especially chest problems), , and fungal infections. Garlic contains a compound called allicin which is a powerful antioxidant. Antioxidants, like allicin, help protect the body from damage by removing that are produced as part of our body's natural metabolism.
3. Spinach- known as a "power food," containing a lot of nutrients. It is high in calcium, folic acid, potassium, iron, magnesium, vitamins C and A, lutein (helps improve eye sight), and zeaxanthin. Reduces their chances of getting cardiovascular disease including stroke and , cancer including colon, lung, , oral, stomach, ovarian, prostate and breast cancer.
1. Slow the aging process.
1. - It is a great antioxidant. Avocados contain 25 nutrients!, including vitamin C, folate, vitamin E, fiber and unsaturated fats and no tran fats. Avocados contain which help lower “bad” . Ohio State University researchers discovered avocado helps increase the absorption of carotenoids, chemicals which help lower risk of muscular degeneration.
| Importance of Stretching |
Build stretching into your regular schedule both before and after your daily workout- it's best to do your stretching after a gentle warm-up run of five or ten minutes, since "warm" muscles stretch more easily.
Muscles become shorter, tighter, and weaker if not used enough. Lack of stretching leaves many people vulnerable to connective tissue injuries, back pain, or muscle overuse/overstress. Regular flexibility programs can correct these problems and improve posture and balance.
An average individual can expect to lose 70% of their flexibility from ages 20-70. Flexibility is the range of movement of each joint. A variety of stretches should be performed to effectively increase flexibility in all joints.
Daily stretching activities lengthen connective tissue surrounding muscles. A warm-up should always be performed before stretching.
Stretches are held for 20-30 seconds initially. Then they should be increased to 30-60 seconds. Stretches are held in a comfortable position with no pain. Each joint is stretched out thoroughly 2-3 times before and after a workout.
Repeat each stretch two or three times: