Eat Healthy, Stay Healthy

Eating healthy food is the key to maintaining good health and living a long life. However, in this day and age, the increasing reliance on junk food for daily nutritional requirements is playing havoc with our bodies and leading to a gradual descent into an unhealthy life. The importance of consuming enough green, leafy vegetables and fruits cannot be under estimated as these food substances contain the vital nutrients necessary for survival.

 Healthy food consists of organic and naturally occurring foodstuffs that if consumed can solve half your health problems. Most diseases that we see plaguing people around us today tend to be acquired over a lifetime of unhealthy eating and a sedentary lifestyle. If the habit of eating healthy is inculcated at a young age, most of us will most likely never fall prey to diseases like obesity, heart disease, high blood pressure, etc. that are a direct byproduct of eating unhealthy. Saturated fats when consumed on a daily basis send your system haywire and lead to unnatural illnesses. Your immune system’s strength is also significantly lowered by this which further aggravates sickness.

Junk food is widely available to children today and its addictive taste ensures that kids and even adults keep craving for more. However, not many of us pause to think exactly what junk food is made up of and how it is cooked. Most junk food is cooked in oil and deep fried. It contains a high degree of trans as well as saturated fat that if consumed over a lifetime leads to a slow death and reduces your lifespan by as much as ten years. It also leads to faster ageing and leads to a disease laden body. Obesity that is a direct result of consuming too much fat can also lead to a host of psychological disorders by way of low self-esteem and depression.

It is believed that what you eat reflects on how you look. Eating healthy food not only makes you look and feel great but also enhances your energy levels. While junk food can make you lazy and lethargic, healthy food can kick start your system and enable you to perform better in all tasks. When you feel good about yourself and have a healthy body only then can you concentrate fully on all other aspects of life and work to your full potential while having a well rounded existence.

There is a great need to teach the young kids of today the importance of living a healthy life. The amount of junk food that children consume should be carefully monitored and only a limited degree of indulgence should be allowed from time to time. Junk food is too easily available today while organic food is not that easy to access. Organically obtained food can be a little more expensive when compared to fast food. Healthy food can be significantly promoted by making it easily available at eateries and outlets. Without good health, we cannot really hope to do much as a disease laden body can become a burden to deal with. So, it is better to change our ways and eat healthy rather than go through a bevy of difficult treatments later on in life.

Junk food is widely available to children today and its addictive taste ensures that kids and even adults keep craving for more. However, not many of us pause to think exactly what junk food is made up of and how it is cooked. Most junk food is cooked in oil and deep fried. It contains a high degree of trans as well as saturated fat that if consumed over a lifetime leads to a slow death and reduces your lifespan by as much as ten years. It also leads to faster ageing and leads to a disease laden body. Obesity that is a direct result of consuming too much fat can also lead to a host of psychological disorders by way of low self-esteem and depression.

 It is believed that what you eat reflects on how you look. Eating healthy food not only makes you look and feel great but also enhances your energy levels. While junk food can make you lazy and lethargic, healthy food can kick start your system and enable you to perform better in all tasks. When you feel good about yourself and have a healthy body only then can you concentrate fully on all other aspects of life and work to your full potential while having a well rounded existence.

There is a great need to teach the young kids of today the importance of living a healthy life. The amount of junk food that children consume should be carefully monitored and only a limited degree of indulgence should be allowed from time to time. Junk food is too easily available today while organic food is not that easy to access. Organically obtained food can be a little more expensive when compared to fast food. Healthy food can be significantly promoted by making it easily available at eateries and outlets. Without good health, we cannot really hope to do much as a disease laden body can become a burden to deal with. So, it is better to change our ways and eat healthy rather than go through a bevy of difficult treatments later on in life.

Food Pyramid

Book Review

LOVE HAPPENS LIKE THAT
as long as you are my angel; my miracle
by RITWIK MALLIK

So the 'cool dude' Ritesh Garg is in 9th standard. Falls for a sweet-matured-honest-girl (as happens in almost every love story). They have common friends (obviously all girls). He does all kinds of things to woo her. She gets wooed. Success. Everything was ideal. 

Suddenly, there is a turn, she had to break up. Guy's infidelity?? NO. For that read this book!

This love story has happened in every guy’s life at school. That time when their life was completely commanded by their parents, which would make them irritated. Ritwik’s story is no different. While reading this book a guy would find the story his story.

 What follows next is a simple description of how Ritesh and Arushi live their love story in school. They face problems in relationship which are very common. Arushi has a strict mother. They degrade in their academics, problems with friends etc. Nothing unexpected is to be expected in this story.  That fear of rejection, not getting night’s sleep waiting for answer, joy of new relation, maintaining it and to keep it under wraps hiding from parents.

The same story line, the same plot! Still the book is interesting. It compels you to buy its sequel (Because You Loved Me..i dont mind falling in love, all over again).

 A very simple tale with nothing to offer that sets it apart. The way of writing is pretty simple and straight forward. Even the characters in this book are straight and uncomplicated. 

But, the book is engaging. You get the feel and remain connected to the book till the end (except at few places where Ritwik- the author, gets too philosophical). I’d recommend this book for a casual evening read!!

I give *** 1/2 to my last week’s rather weekend’s partner. :)

Instead of Junk Food

KIDS AND JUNK FOOD

 No matter how well parents promote healthy eating, it can be difficult for any kid to avoid the temptation of junk food.
Instead of eliminating junk food entirely, which tends to increase cravings even more, try substituting some healthier alternatives.

Kid-friendly junk food alternatives
Instead of…	Try…
French fries Ice cream Fried chicken Doughnuts or pastries Chocolate-chip cookies Potato chips	“Baked fries” grilled in the oven and salted lightly Low-fat frozen yogurt; sorbet; fresh fruit smoothies Baked or grilled chicken Bagels; English muffins; home baked goods with less sugar/fat Graham crackers, fig bars, vanilla wafers, fruit and caramel dip.

Calories and Salt

CALORIE INTAKE OF CHILDREN 

Although obesity is a major problem, children and teenagers still need enough calories to grow and develop into healthy adults. This chart gives a rough guideline to the daily calorie needs of boys and girls at different ages. Kids who are really active may need more; those who are inactive may need less.

Age	Calories per day
	Boys	Girls
1–3	1,230	1,165
4–6	1,715	1,545
7–10	1,970	1,740
11–14	2,220	1,845
15–18	2,755	2,110
Adults	2,550	1,940

SALT INTAKE OF CHILDREN

  It’s important to ensure that children don’t have too much salt. While adults should have no more than 6g of salt a day, children need even less as they have smaller bodies.

So don’t add salt to cooking or meals and check information on labels when you buy processed foods such as crisps, ready meals and sauces – even if they’re aimed at children. Opt for those with the least sodium – it’s the sodium in salt that’s linked to health problems like high blood pressure. Bacon, ham, sausages and cheese are also high in salt so limit these, too.
The maximum amounts of salt children should have at different ages are…

• 1–3 years – 2g a day (0.8g sodium)
• 4–6 years – 3g a day (1.2g sodium)
• 7–10 years – 5g a day (2g sodium)
• 11 years upward – 6g a day (2.5g sodium)

Why Is Nutrition Important For Children

Nutrition is very important for everyone, but it is especially important for children because it is directly linked to all aspects of their growth and development; factors which will have direct ties to their level of health as adults. For example, a child with the right balance of omega fatty acids in their daily diet has a much better chance at creating a more solid foundation for their brain activity and capabilities later on. Likewise, a child who practices a low fat and cholesterol diet on a daily basis significantly improves their chances of preventing a heart attack; even if heart disease tends to be hereditary within your family.

You will also help promote a better quality of life if you instill proper nutrition trends in your children. It will allow them to partake in more activities and with greater enjoyment. People with high levels of health also consistently report that they enjoy elevated feelings of wellness and wellbeing. As part of this, children are also able to fight off colds with improved efficiency with the support of proper nutrition. And this brings up a vital point in communication with your children: You should always be on the lookout for different ways to make solid connections for your children. You can picture it in your mind like a web diagram, connecting major points with a line for your children to better understand issues. If you actually explain to your child that they won’t have to suffer through those nasty colds nearly as much if they maintain healthy diet.

Another huge reason why nutrition is so important for children is because they simply don’t know enough on their own to naturally choose to eat well. Unfortunately, the foods and snacks that taste the best are usually the worst for our bodies, and a child left to their on whim will almost always choose junk food over fruits and vegetables. Provide them with the right nutrition now and they will learn at an early age what’s necessary for good health. This will also help to set them up for a life of proper eating and nutrition, almost certainly helping them to live longer. Countless studies show that what someone learns as a child is then perpetuated throughout their life. Teach them healthy eating habits now and you’ll perpetuate a healthy lifestyle for them and put them on autopilot on their way to lasting wellness.

WATER - a vital nutrient

 Water is essential for the human body. The body cannot store water and must have fresh supplies every day to perform virtually every metabolic process. Babies and the elderly are vulnerable to lack of water or dehydration. If you regularly don't drink enough water there is some increased risk of kidney stones and, in women, urinary tract infections.

The human body can last weeks without food, but only days without water. The body is made up of 55–75 per cent water. Water forms the basis of blood, digestive juices, urine and perspiration and is contained in lean muscle, fat and bones.

As the body can’t store water, we need fresh supplies every day to make up for losses from lungs, skin, urine. The amount we need depends on our metabolism, the weather, the food we eat and our activity levels.

Facts about water in our bodies

Some facts about our internal water supply:

• Body water is higher in men than in women and falls in both with age.
• Most mature adults lose about 2.5–3 litres of water per day. Water loss may be more in hot weather and with prolonged exercise.
• Elderly people lose about two litres per day.
• An air traveller can lose approximately 1.5 litres of water during a three-hour flight.
• Water loss needs to be replaced.
• Foods provide about one litre of fluid and the remainder must be obtained from drinks.

Water is needed for most body functions

Water is needed to:

• Maintain the health and integrity of every cell in the body.
• Keep the bloodstream liquid enough to flow through blood vessels.
• Help eliminate the by-products of the body’s metabolism, excess electrolytes, for example sodium and potassium, and urea which is a waste product formed through the processing of dietary protein.
• Regulate body temperature through sweating.
• Keep mucous membranes moist, such as those of the lungs and mouth.
• Lubricate and cushion joints.
• Reduce the risk of cystitis by keeping the bladder clear of bacteria.
• Aid digestion and prevent constipation.
• Work as a moisturiser to improve the skin’s texture and appearance.
• Carry nutrients and oxygen to cells.
• Serve as a shock absorber inside the eyes, spinal cord and in the amniotic sac surrounding the fetus in pregnancy.

Water content in food

Most foods, even those that look hard and dry, contain water. The body can get about half of its water needs from food alone. The digestion process also produces water as a by-product and can provide around 10 per cent of the body’s water requirements. The rest must come from liquids.

Dehydration
Dehydration occurs when the water content of the body is too low. This is easily fixed by increasing fluid intake. Symptoms of dehydration include headaches, lethargy, mood changes and slow responses, dry nasal passages, dry or cracked lips, dark-coloured urine, weakness, tiredness, confusion and hallucinations. Eventually urination stops, the kidneys fail and the body can’t remove toxic waste products. In extreme cases, this may result in death.

Causes of dehydration include:

• Increased sweating due to hot weather, humidity, exercise or fever.
• Not drinking enough water.
• Insufficient signalling mechanisms in the elderly – sometimes they do not feel thirsty even though they may be dehydrated.
• Increased output of urine due to a hormone deficiency, diabetes, kidney disease or medications.
• Diarrhoea or vomiting.

Things to remember

• Water is essential to most bodily functions.
• The body has no way to store water and needs fresh supplies every day.
• Dehydration is life threatening to a baby and requires urgent medical attention.
• It is recommended that you consume around eight glasses of water a day to prevent dehydration. 

 So let's keep our body healthy and try to drink water at least 8 glasses per day !!!!!!!