Women’s Health Tips

Women's HealthLooking for the path toward a healthier you? It’s not hard to find. The journey begins with some simple tweaks to your lifestyle. The right diet, exercise, and stress-relief plan all play a big role.

Follow a Heart-Healthy Diet
There’s an easy recipe if your goal is to keep away problems like heart disease and strokes.

  • Eat more fruits and veggies.
  • Choose whole grains. Try brown rice instead of white. Switch to whole wheat pasta.
  • Choose lean proteins like poultry, fish, beans, and legumes.
  • Cut down on processed foods, sugar, salt, and saturated fat.

When eating healthy, flexibility often works best, says Joyce Meng, MD, assistant professor at the Pat and Jim Calhoun Cardiology Center at UConn Health. If you like to follow a strict diet plan, go for it. If not, it’s OK. “Find what works for you.”

Tricia Montgomery, 52, the founder of K9 Fit Club, knows first-hand how the right diet and lifestyle can help. For her, choosing healthy foods and planning small, frequent meals works well. “I don’t deny myself anything,” she says. “I still have dessert — key lime pie, yum! — and I love frozen gummy bears, but moderation is key.”

Exercise Every Day
The more active you are, the better, Meng says. Exercise boosts your heart health, builds muscle and bone strength, and wards off health problems.

Aim for 2 and a half hours of moderate activity, like brisk walking or dancing, every week. If you’re OK with vigorous exercise, stick to 1 hour and 15 minutes a week of things like running or playing tennis. Add a couple of days of strength training, too.

If you’re busy, try short bursts of activity throughout the day. Walk often. A good target is 10,000 steps a day. Take the stairs. Park your car far away from your destination.

Montgomery exercises every day, often with her dog. By adding lunges, squats, and stairs to a walk, she turns it into a power workout. “I also am a huge Pilates fan,” she says.

Lose Weight
When you shed pounds you’ll lower your risk of heart disease, type 2 diabetes, and cancer.

Aim for a slow, steady drop. Try to lose 1-2 pounds a week by being active and eating better.

“It doesn’t have to be an hour of intense exercise every day,” Meng says. “Any little bit helps.”

As you improve, dial up the time and how hard you work out. If you want to lose a lot of weight, try for 300 minutes of exercise a week.

“Eating a healthy diet will go a long way,” Meng says. Start by cutting sugar, which she says is often hiding in plain sight — in store-bought items like salad dressing, packaged bread, and nuts. Try to avoid soda and sugar-laced coffee drinks, too.

Visit Your Doctor
Get regular checkups. Your doctor keeps track of your medical history and can help you stay healthy. For example, if you’re at risk for osteoporosis, a condition that weakens bones, he may want you to get more calcium and vitamin D.

Your doctor may recommend screening tests to keep an eye on your health and catch conditions early when they’re easier to treat.

Keep the lines of communication open. “If you have questions, ask your doctor,” Meng says. “Make sure you understand things to your satisfaction.” If you’re worried about a medication or procedure, talk to him about it.

Cut Down Your stress
It can take a toll on your health. You probably can’t avoid it altogether, but you can find ways to ease the impact. Don’t take on too much. Try to set limits with yourself and others. It’s OK to say no.

To relieve stress, try:

  • Deep breathing
  • Meditation
  • Yoga
  • Massage
  • Exercise
  • Healthy eating
  • Talking to a friend, family member, or professional counselor

Create Healthy Habits
If you make the right choices today, you can ward off problems tomorrow.

  • Brush your teeth twice a day and floss every day.
  • Don’t smoke.
  • Limit your alcohol. Keep it to one drink a day.
  • If you have medication, take it exactly how your doctor prescribed it.
  • Improve your sleep. Aim for 8 hours. If you have trouble getting shut-eye, talk to your doctor.
  • Use sunscreen and stay out of the sun from 10 a.m. to 3 p.m.Wear your seatbelt.
  • Take time every day to invest in your health, Meng says.

It paid off for Montgomery. She says she overcame health problems, feels good, and has a positive outlook. “My life,” she says, “is forever changed.”

Burn More Fat with These Simple Tips


Once you have a good postural base (no injuries or specific weaknesses) metabolic resistance training (think circuit training with higher reps and less rest between different moves) is
a hugely effective way to drop body fat. This combination of strength and cardio training works wonders if you want the best results in the shortest time. Just make sure you learn the correct technique before you speed things up – you need to keep your form as you move from one exercise to the next before you’ve fully recovered – otherwise you risk injury.


When you get good at doing something, you become more efficient, so you burn fewer calories doing the same thing. Great news if you’re training for long- distance events, but not what we’re after for shifting a few pounds.
If you want rapid fat loss, pick activities you’re not good at and do them repeatedly. So go running if you don’t normally run, or do weight training instead of treadmill running, for example. Once you get good at them, switch to something else and do the same.


One of the best ways to burn fat is to do super-sets that alternate between your upper- and lower body. Think squats paired with chin-ups. This allows you to tax your musculoskeletal and cardiovascular systems in a way that you couldn’t if you focused on just your upper or lower body. The muscles in your lower body can rest while you work the upper body and visa versa.


With higher-rep workouts, you still need to challenge your body within the given rep range. If a workout calls for 10 reps, for example, you should pick a weight you can do 10-12 reps with, not a weight you could do 25 reps with. This might seem obvious, but it’s a common mistake and big factor when it comes to results – or lack of them.


The best fat-loss workouts rev up your metabolic rate fastest. You need to stimulate as many muscles as possible, while also working your heart and lungs, in a way that’s even more intense than traditional cardio. Rather than counting reps, go for time. For example, try 40m of walking lunges, followed by five push-ups at the end, then sprint back to the start and repeat as many times as you can in 15 minutes.


Dumbbell thrusters

Perhaps the perfect combination
of strength and cardio training.
Do a full squat to overhead press (hold dumbbells just in front of your shoulders and press them up, locking out your arms as you stand up).

Burpee pull-ups

These work the heart and just about every muscle in the body.
Standing in front of a chin-up bar, do a burpee (from press-up position, jump your feet towards your hands, then jump up with arms up), pulling yourself up on the bar at the end (don’t worry if you can’t lift yourself all the way up). Lower and repeat.

Hill sprints or sled pulling

Brutally hard on the cardio system, but much friendlier on the joints.
If you’re bored with hill sprints, try sled-pulling intervals. They mimic running action without the impact on your joints. If you pull far enough and have very short rest periods, this might be the most horrendous, but effective, exercise ever!

Why You Should Run?

RunAs much as we love hardcore gym sessions, the change of seasons provides the chance to challenge ourselves with a whole array of performance goals. There’s nothing like a workout revamp to help rev up fitness levels, and this spring we’re all about stepping up the intensity of our regular workout with an outdoor running routine.

Getting out on the road to brush up on your running technique offers a completely different experience to pounding the treadmill at the gym – and we guarantee you’ll soon be bitten by the running bug. Read our guide to find out what could be in it for you.

1 Feel refreshed

A change of scenery and a varied workout – what’s not to get excited about? There are plenty of things to look forward to when you take your runs from the treadmill to the great outdoors, whether you’re running down winding country lanes or sprinting around the city streets.’ Due to the rhythmic nature of the activity, it’s easy to zone out, switch off from the outside world and let your mind wander. It could even turn out to be your most creative time of the day,’ says Energie Fitness Clubs and Ragdale Hall fitness consultant Dean Hodgkin. Now the mornings are becoming lighter, heading out for a run first thing offers the perfect start to your day.

2 Better your body

There’s no denying that taking your workout to the pavements is more taxing on your body, but thankfully the payoffs are plentiful. Without the natural momentum of the treadmill your muscles have to work harder, and so you naturally will reap some awesome rewards, like a more toned lower body and a slimmer middle. ‘Running is a great way to achieve below-the-belt toning – creating thighs and buttocks you can bounce coins off,’ adds Dean.

3 Boost levels of vitamin d

What’s running got to do with immunity? Well, quite a lot actually. Because the body can’t manufacture vitamin D (a nutrient that’s essential for fending off illness) on its own, we require exposure to sunshine to keep levels continuously topped up. If you feel like you’re constantly battling the sniffles you may be low in vitamin D, and thankfully, picking up the pace outside can help to restore levels and reduce your risk of getting sick. If you’re worried you may have a deficiency, consult your GP and ask to have your levels checked.

4 Burn more calories

Running is an effective and efficient way of burning calories, and as you’re working your body harder when pounding the pavements you’ll experience a higher calorie burn. ‘Even just a comfortable pace of around 6mph will burn around 300 calories in just 30 minutes, so it’s incredibly effective in all kinds of weight-loss programmes,’ says Dean. Not bad!

5 Challenge yourself

Whether you’re new to the running scene or already a running pro, setting yourself a challenge is a fantastic way to make sure you’re constantly making progress. ‘Most weight-loss and fitness programmes fall on stony ground because clearly defined goals were not put in place. Setting yourself a long-term target of running a half or even full marathon can be the ideal stimulus to keep you on track – and don’t forget how awesome you’ll feel when you cross the finish line,’ says Dean.

6 Improve joint health 

The transition from the treadmill to the outdoors can be harsh on your joints, but if you take your running workout to softer surfaces like grass or a running track, you can help to safeguard your body while making your legs stronger and keeping your bones healthy.

‘Osteoporosis is a very real health risk for women and a key preventative measure is to increase bone density by doing more bone-loading exercises – running being one of the most beneficial,’ explains Dean. Just don’t forget to warm up your muscles and cool down following your sessions.

7 De-stress the natural way

Need to take a break from everyday life? When you’re feeling wound up and in desperate need of a breather, simply pick a picturesque trail, grab your heart rate monitor and let your mind shift focus
as you get into your stride. ‘There are great mood-lifting, stress-busting gains to be made from exercising outdoors, as your senses will be far more stimulated compared with a gym environment,’ says Dean.

8 Slash your risk of disease

Running not only helps to improve your physical appearance and make you feel more energised, it could also lower your risk of chronic diseases like diabetes type 2 by reducing levels of blood glucose after eating. Win, win!

Reason Why Face Turn Red When Excersice

There’s nothing like the feeling of getting all hot and sweaty from a good cardio workout. You feel amazing, full of energy, and all revved up on endorphins, so why do people keep asking if you’re OK? You catch a glimpse of your sweaty self in the bathroom mirror, and the unnaturally, brilliantly red face staring back takes you by surprise, too. Wait—are you OK?

Your frighteningly scarlet skin may not look the prettiest, but it’s no cause for alarm. It’s actually just a sign that you’re working hard and building up heat. When your body temperature begins to climb, you perspire to keep cool, but it also dilates the blood vessels in your skin to reduce your overall body temp. Your face turns red because warm, oxygenated blood rushes to the surface of your skin, which helps heat radiate off of it and prevents you from overheating.

 Go ahead and continue exercising as long as you feel good and have no other symptoms. If you find that your flushed face is accompanied by fatigue, dizziness, sweating more than usual, or nausea, then it could be a sign of heat exhaustion, which is more likely to happen outside on hot and humid days. Working out in a hot room or in higher temps is definitely a risk, so if you experience these symptoms, stop exercising immediately, get inside where it’s cooler, loosen up tight clothing (or remove it altogether), and drink plenty of cool water.
 To prevent heat exhaustion, make sure to drink plenty of fluids before and during your workout. If you love outdoor workouts, try to exercise during a time of day when temperatures are the lowest, like in the early morning. It also helps to run on shady trails in the woods or on a breezy path near a lake or beach.

Avoid Getting Hurt in Workout Classes

There are two huge motivators in group fitness classes: an instructor that pushes you harder than you would if you were working out solo, and a group of like-minded people who motivate you even further. Sometimes, you crush it in group workouts. But other times (and we’ve all been there), everything feels hard. Whether it’s your first time trying a new class, you’re tired or sore, or just not feeling it, fighting to keep up doesn’t always feel great in a group setting—and can even lead to injury

We talked to a sports psychologist to find out why we feel that need to constantly keep up, then we tapped instructors who teach some of the most hardcore workout classes at Barry’s Bootcamp and YG Studios for the scoop on how to push yourself without breaking good form and risking an injury.

1. Set Realistic Goals

Whenever you step foot in the gym, you’re already making the decision to better yourself. Don’t ruin your efforts by having unrealistic expectations, which can include trying to keep up with your neighbor. “Nobody needs to be a hero, especially the first time trying a workout,” says Kyle Kleiboeker, a trainer at Barry’s Bootcamp.

You can’t expect to keep up with someone who attends a class multiple times a week, especially when you’re just trying it for the first time. Instead, set manageable—but still challenging—short- and long-term goals. It’s okay if your short term goal is to simply finish the class or to learn something new And it’s totally acceptable to give less than your instructor is asking of you as long as you’re trying your absolute hardest and not just being lazy.

“When we start with big lofty goals and don’t listen to our bodies, we risk injury and burnout,” says NYC-based sports psychologist Leah Lagos. “This is where small goals for each performance become important. You learn to define achievement by how your performance improves across time and to avoid defining performance as a comparison to others.”

2. Focus On Your Form

Form is so important when you’re working out, but when we get tired, it’s the first thing to go. This increases your chance of a strain or injury, which is why when you try to keep up during an exercise and lose form, it’s only hurting you. Running at a slower pace or lifting lighter weights and feeling slightly defeated in order to stay strong is better than fighting through your workout with terrible form, risking getting injured and being sidelined completely.

“It’s not about how much you do, but how well you do it,” says Nerijus Bagdonas, a trainer at YG Studios who teaches strength training. “It’s irrelevant if the limitation is physical or mental; when someone can no longer keep good form, they should stop.”

He also recommends starting with classes that focus on movement quality and form before moving to the super challenging stuff, like HIIT, bootcamps, and Crossfit. There’s no shame in starting in beginners’ classes and moving up to harder classes at your own pace.

3. Listen to Your Body

All group fitness instructors tell you to “listen to your body,” but what does that even mean? How do we know when to keep pushing through something that’s uncomfortable versus stopping because something hurts?

Kleiboeker says, “Pushing yourself too hard, in my opinion, is never a bad thing. People underestimate their own talents and abilities.”

True. But on the flip side, Bagdonas reminds us that the key to being successful is to be consistent. “If the class makes you skip workouts because you are excessively sore or just makes you fear or resent exercise, it did more harm than good,” he says. “Mental toughness is an important quality, especially if you are a competitive athlete, but it does not get built in one class; it’s a process.”

Look to your instructors for modifications if you’re struggling. Let them know before class begins if you have an injury and ask them to talk you through moves you were struggling with during or after class. And don’t be embarrassed to modify! “In group fitness classes, it can be intimidating and easy to get discouraged with so many different levels of athletes in the room. I tell people to not be concerned with what their neighbor is doing but to just focus on being the best at their own skill level. If an instructor gives you a variation of a move that seems too challenging for you at that time—take it!” says Kleiboeker.

Do Arm Exercises, Is it Count as Strength Training?

There comes a point in every cycling and barre class, right when you’re so sweaty and exhausted you don’t even care what your hair looks like, when the instructor announces it’s time to transition to arm exercises. You pick up the 1- to 3-pound weights and you do the dang thing. But do those 10-15 minutes of pulses and reps really count as strength training?

Technically, yes, but it ultimately depends on your goals, says Joslyn Ahlgren, cycling instructor and lecturer of Applied Physiology and Kinesiology at University of Florida.

When your muscle is contracting to resist a force, that’s technically strength training, whether that force is a paperclip or a dumbbell. So when you’re lifting super light weights for just a few minutes, it’s unlikely you’re building much strength. “The arm components in barre and cycling workouts help build endurance for your muscles, not make you stronger,” explains Ahlgren.

 But what about those five minutes during cycling class where the 1-pound weights feel like 20 pounds? “The weights feel heavy because your muscles are exhausted, but since you’re only lifting a pound, they’re not getting stronger,” says Ahlgren.
If you want to gain strength and reap the all-day-calorie-burning benefits of bigger muscles, you need to lift heavier weights to get your muscles to a state of hypotrophy (or muscle tissue breakdown). Why that’s important: You need to break your muscles down so they can rebuild even stronger; it also helps bump up your metabolism and improve your bone density, which can help protect you against injury. Ahlgren recommends training two to three days a week, using a weight that makes it a challenge to perform 2 sets of 8-12 reps. We’d recommend these 9 next-level strength training moves.

But that doesn’t mean you should scrap the barre and cycling all together. Endurance training helps condition your muscles so they can handle lifting heavier weights. Plus, mixing things up on the reg is more beneficial for your body in the long-term. So whether you’re trying to look good or just trying to open a pasta jar, you’ll keep your muscles guessing and your metabolism revving, which can help you see better body results more quickly.

Fitness Equipment That Make You Fit Faster

If you exercise at a traditional gym, you probably know your way around the treadmill, elliptical, stair stepper, and stationary bike pretty well. (Ever wonder if the calorie counters on those machines at the gym are (in)accurate? We found out.) But what about some of the new cutting-edge machines that are popping up in gyms everywhere? These under-the-radar machines are great for incorporating into your HIIT workouts, so step out of your elliptical-comfort zone and get to know this new equipment.

Non-Motorized Treadmill

These machines are totally unplugged, so instead of electricity powering the belt you’ll harness the power from your own muscles to start it up and keep it going. “On the Woodway Curve, a curved, super ergonomic, non-motorized treadmill, you do all the work yourself, so everything you do is automatically 30 percent harder and more efficient since you’re burning more calories in a shorter amount of time,” says Xavier Quimbo, co-founder and expert trainer at Speedplay in Los Angeles, which uses them during his HIIT classes. It’s easy to let the belt get away from you if you’re not paying attention, and the higher up on the belt you are, the faster you’ll go, so the best way to control your speed is to stick to the center of the belt.

Try it: Switch it up between 30-second intervals of a walk-run-sprint, says Quimbo. Your walk pace should be about 2.5 mph, your run pace should be between 4.5mph and 7mph, and your sprint should be above 7mph. For extra booty work, try the treadmill skate: Stand on the side rail with one foot, and drive the belt back with the other foot, striking your heel high on the curve, extending your leg as much as you can on the back motion.


The SkiErg might look like a machine that’s main focus is your arms, but it actually involves a hinging motion that forces you to use your core, glutes, and hamstrings, says Noam Tamir, founder of TS Fitness in New York City. There is also a pull and push component, so you’re working the muscles in both directions, with special attention on the triceps. This is a low-impact workout, but you can add impact and up your burn by jumping up when you extend during the movement. To master it, make sure most of the movement is coming from the hips (by hinging, not squatting), with a slight bend in the knees and a neutral back and neck. Keep the shoulders higher than the hips and hips higher than the knees and pull the handles down and back.Try it: Choose a distance between 500m and 750m and do 5-8 rounds, resting for 1-2 minutes between each one. You can also do an EMOM (every minute on the minute) workout. Choose a set distance that’s challenging to accomplish in one minute, and try to hit that distance in less time—if you finish early, you get the remaining time to recover. Continue for about 10 minutes.


“The AirBike is not meant for you to ride casually,” says Kenny Santucci, director at SOLACE New York, “It’s meant to push you, and the harder you push, the harder it pushes back at you.” The assault bike uses a fan with an open cage, so it traps more air the more you push, explains Santucci. Other spin bikes use external resistance mechanisms with set ranges and limitations. The AirBike has no limits, so it’s great for sprinting.Try it: For a quick but brutal workout, do a full-out sprint for 15-20 seconds. Rest 2.5 minutes and repeat that pattern 8 times.


The VersaClimber utilizes both the upper and lower body, recruiting all major muscle groups to work together at once, says Jason Walsh, founder of LA-based Rise Nation. The machine also works on the cross crawl motion, a movement pattern that isn’t typically used in most workouts, which allows you to target muscles you might otherwise miss. Once you get comfortable with the climbing motion, you can make it more difficult by changing the resistance on the machine or wearing a weighted vest. When you’re first starting out, aim for slow and short strokes. You can progress to faster strokes and bring up your speed so you’re doing long, fast movements, suggests Walsh.Try it: This is a great finisher to your normal workout. Start with a few intervals, like 5 sets of 100ft, resting for 1-1.5 minutes between sprints. If you want a full workout, try Walsh’s VersaClimber Cardio Workout That Burns Fat Faster.

Indoor Rower

In order to do the full stroke properly on the rowing machine, 85 percent of your muscles must be activated. So it’s fair to say that the rower is an extremely effective full-body cardio machine, says Annie Mulgrew, director of programming at CityRow in New York City. “The most common mistake that people make on the rower is overcompensating with their upper body, focusing too much on pulling the handle bar into their body as opposed to focusing on using the push of their legs to initiate power,” says Mulgrew. The harder you push away from the foot pedals, the harder the muscles in your legs must work. Focus on keeping your shoulders down and bringing the handle bar to the bottom band of your sports bra.

Try it: Alternate intervals of rowing for 30 seconds at a recovery pace followed by 30 seconds at a harder pace, suggests Mulgrew. Keep your speed consistent, around 26 strokes per minute, and increase and decrease your split time. Do this for a few rounds until you can build up to 1 minute of hard work with a 30-second recovery for multiple rounds.

Wanna Lose Weight?, Follow These Tips

1. Don’t skip breakfast

Research shows eating breakfast helps you control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals doesn’t help us lose weight and isn’t good for us as we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry. Check out five healthy breakfasts.

2. Eat regular meals

Some people think missing meals will help them lose weight, but it’s been shown eating regularly during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. Find out more about eating heathily.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. Read up on getting your 5 A DAY.

4. Get more active

Studies show regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can’t cut through diet alone. Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. You should aim to drink about six to eight glasses (1.2 litres) of fluid, preferably water, every day – or more if it’s warm or you’re exercising.

6. Eat high-fibre foods

Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fibre is only found in food from plants, such asfruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Find out more aboutreading food labels.

8. Use a smaller plate

Studies show people who use smaller plates tend to eat smaller portions and are still satisfied. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

9. Don’t ban foods

Don’t ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you can’t enjoy the occasional treat as long as you stay withinyour daily calorie allowance.

10. Don’t stock junk food

To avoid temptation, avoid stocking junk food, such as chocolate, biscuits, crisps and sweet fizzy drinks, at home. Instead, stock up on healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps? Over time, drinking too much can easily contribute to weight gain. Find out more about the calories in alcohol.

12. Plan your meals

Plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. Try to plan for four to seven days’ worth of meals and snacks. Make a shopping list, but don’t shop when you’re hungry as that can lead to high-calorie impulse buys!

Tips to Keep Your Kids Healthy

  • Make sure to eat a lot of fresh fruits and vegetables – at least 5 a day! Eat your vegetables at dinner time.*10
  • Try to listen to your body signals – eat when you’re hungry; stop eating when you’re full.*10
  • Sleep when you’re tired, exercise when you lack energy.*10
  • Breathe deeply when you’re stressed and get involved in fun activities if you’re bored.*10
  • Be a fat finder choose foods by reading labels and choosing the lower fat choice.*10
  • You can eat four apples for the number of calories in a fast food apple pie.*10

  • You can have five cups of unbuttered popcorn for the same calories as in one serving of potato chips. (15 chips)*10
  • Try not to mix eating with other activities, especially watching TV- Often you wind up eating more without even being conscious of it.*10
  • If you have to snack while watching TV, chew on lower-fat stuff like plain popcorn, pretzels, fruit salad or fresh veggies with a yogurt dip.*10
  • Don’t say never – especially to your favorite foods. Just enjoy them a little at a time.  The minute you deny yourself of something you want to eat, you end up spending more time and energy thinking about wanting it.*10
  • Don’t say never – especially to your favorite foods, otherwise when you finally give into temptation and do go for it, you often end up eating more than you would have if you had just enjoyed a little of it in the first place.*10
  • Moderation is always the best way to go when it comes to enjoying your favorite foods.*10
  • Have a great time moving your body.  Being active – whether in sports, dancing in your room, or taking a brisk walk – is the best way to feel good, look good, and give your body what it needs.  Exercise is also a great stress reducer.*10
  • Try to appreciate your body for all that it does for you…and discover your own unique beauty, inside and out!*10
  • To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.*11
  • Let your child help decide what snack foods are kept in the house. Work together to come up with a healthy snack list and then post it on the refrigerator.*5
  • Limit the amount of “liquid calories” available, such as soda pop, fruit drinks and other sweetened beverages. Instead, encourage kids to drink water, milk and 100% fruit juice. *5
  • When making sandwiches, use whole grain breads, wraps and pita instead of bread made from refined flour.*5
  • Encourage your child to “make faces” with their food by arranging cut-up fruits and vegetables (e.g., shredded carrots for hair and raisins for eyes) on open-faced peanut butter sandwiches, burritos or mini-pizzas. *5
  • For strong bones and teeth, make sure your child gets three cups of milk or other dairy foods each day. After the age of two, switch to non-fat or 1% milk. Reduced-fat dairy products have just as many nutrients and fewer calories. *5
  • Include raw nuts, fresh guacamole or olives as a side snack in your child’s lunch box to provide healthy oils. *5
  • Make smoothies and freezer pops by blending fruits such as bananas, berries or “lite” canned fruits with ice and low-fat yogurt. Because you’re using whole fruit (not juice), you are providing a fiber boost for your child. *5
  • Challenge your child to ‘eat a rainbow’ of fruits and vegetables. When shopping with your child, make it a game to find produce that is red, green, blue/purple, orange, brown and white. *5
  • Be the sports parent who speaks up about the “treats” typically served after games and practice. Offer to put together a list of nutritious snack and beverage choices. *5
  • Give your child a fruit-filled breakfast to jump-start the brain after a night of rest. Fresh fruit provides water, fiber, vitamins and minerals, and complex sugars that provide sustained energy to support thinking and learning. *5
  • Can you look around your kitchen and easily find the ingredients for four or five healthy meals? Do a visual inventory, and then make a list of staple ingredients needed to stock a healthful kitchen. *5
  • Make better choices when eating out. Even fast-food restaurants now offer healthy alternatives such as salads. Teach your kids to say “no” to super-sized portions. *5
  • Eating on the run? Keep a stash of whole grain mini-bagel sandwiches with nut butter in the refrigerator. Have a bowl of easy-to-eat whole fruit on the counter to grab-and-go. This will minimize reliance on fast food fare.*5
  • If your child is resistant to trying new foods, introduce them a little at a time. Make healthy changes a normal part of family life by including new ingredients in meals and snacks during the week.*5
  • Start each day with a nutritious breakfast. Not only will your child perform better at school, breakfast plays a role in healthy weight regulation.*5
  • Vary your veggies. Go dark green and orange with your vegetables — eat spinach, broccoli, carrots, and sweet potatoes. *3
  • In addition to being fun for children, regular physical activity has many health benefits including increasing self-esteem. *3
  • Make half your grains whole. Choose whole-grain foods, such as whole-wheat bread, oatmeal, brown rice, and lowfat popcorn, more often. *3
  • Help children avoid too much sedentary time. Although quiet time for reading and homework is fine, limit the time your children watch television, play video games, or surf the web. *2
  • Eating fruits and vegetables is part of a healthy diet for both children and adults. Finding creative ways to encourage fruits and vegetables in your child’s diet can be fun for the entire family. *2
  • There are more fruits and vegetables available in fresh, frozen, canned, and dried forms than ever before. Taking the time to introduce a variety of fruits and vegetables to kids can help develop a lifetime of healthy habits. *2
  • Kids are turned off to trying new foods if the smell, flavor, or color is not appealing to them. It may be more appealing to a child if the fruits or vegetables are served raw. *2
  • Try feeding different textures of fruits and vegetables to your child. Some children prefer smooth food, where as others like lumpy, and some children like crisp foods, but others like soft. *2
  • Keep trying. For some foods, it may take multiple times before a child acquires a taste for it. *2
  • Challenge family members to reach their daily fruits and vegetables goal. Reward the winner with a prize of his or her choice. *2
  • Offer new fruits and vegetables in combination with old favorites to show your child a variety of smells, textures, and colors. *2
  • Various vegetables can be added to any whole grain pasta dish or pizza, and fruit is a great topping for low-fat or fat-free yogurt. *2
  • Ask that fruits and vegetables be offered at school functions, after school programs, and in vending machines. *2
  • Make fruits and vegetables fun. Try dressing up sandwiches with faces and smiles made from fruits and vegetables. *2
  • Set a good example. Snack on fruit and order low-sodium, low-fat salads, soups, or vegetable sides when at restaurants. *2
  • Go lean with protein. Eat lean or low fat meat, chicken, turkey, and fish. Also, change your tune with more dry beans and peas.*8
  • Get your calcium-rich foods. To build strong bones serve lowfat and fat-free milk and other milk products several times a day.*8
  • Focus on fruits. Eat them at meals, and at snack time, too. Choose fresh, frozen, canned, or dried, and go easy on the fruit juice.*8
  • It is important not present certain foods as “good” or “bad” but that certain foods should be eaten as “everyday foods,” while others are “sometimes” foods. *5
  • Ask your child to help you pick foods that come in their own natural wrapper – like bananas and oranges! *5
  • Play the Ingredient Game. Ask your child to listen for a particular ingredient, like “whole grain.” Then, talk about how certain ingredients help the body stay healthy and strong. *5
  • Make healthy choices at the market! Encourage your child to pick brightly colored fruits to make a fruit salad! *5
  • Involving your child in the selection of healthy options will allow them to be actively engaged while learning skills needed to be a healthy consumer. *5
  • Redirect children from a sugary snack by asking them to find a snack that will help make their bones grow strong, like low-fat yogurt, chocolate milk or string cheese. *5
  • Enjoy safe fun in the sun by protecting your eyes and skin! Whether playing outside, swimming in the pool, or skiing the slopes, put on sunscreen, wear a hat and those cool sunglasses with 100% UV protection! *5
  • Play “Follow the Leader” with your child. Perform a simple movement such as jumping up and down or turning around. Have your child imitate what you do. Then let your child be the leader and follow what he or she does. *5
  • The brain controls all you do so take good care of your brain! Protect your brain and don’t forget to wear that helmet! Boost your brainpower by eating lots of healthy foods and getting a good night’s sleep. *5
  • Skip the elevator and take the stairs! Small steps like this can make a BIG difference in helping your body stay strong and healthy. *5
  • Encourage children to try new healthy foods. Don’t be discouraged if they don’t immediately like them. Research shows that children have to taste a new food several times before deciding if they like it. *5
  • Fuel up on a healthy breakfast! Studies have found that children who eat breakfast everyday perform better in school, have improved attention and memory, and are healthier overall. *5
  • Grab fresh or dried fruit, a bagel, a hard-cooked egg, or low-fat yogurt to eat on the way to school or play.*6
  • Play harder on days when you eat more than usual.*6
  • Chicken, fish and other lean meats are filled with protein and can help keep your muscles strong! Other good sources of protein are beans and nuts.*9
  • Low-fat milk and other milk products that are crammed with calcium can help make your bones strong so you can skateboard or bike better. *9
  • Melons like mango and watermelon and other fruits filled with Vitamin A can help you see better which can help you spit watermelon seeds right on target! *9
  • Blueberries, strawberries and other colorful fruits can help you stay healthy and strong and are also good for turning your tongue all the colors of the rainbow! *9
  • Tomatoes and other healthy foods, together with exercise, can help keep you healthy and powerful so you can blow up balloons faster for a party! *9
  • Bananas and other fruits packed with potassium can help your muscles work their best so you can “monkey” around for hours. *9
  • Take the President’s Challenge as a family. Track your individual physical activities together and earn awards for active lifestyles at www.presidentschallenge.org. *8
  • Don’t sugarcoat it. Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients. Added sugars contribute calories with few, if any, nutrients. *8
  • Set aside time each day as activity time—walk, jog, skate, cycle, or swim. Adults need at least 30 min. of physical activity most days of the week; children need 60 min. everyday or most days.*8
  • Set a good example. Be active and get your family to join you. Have fun together. Play with the kids or pets. Go for a walk, tumble in the leaves, or play catch.*8
  • Move it! Instead of sitting through TV commercials, get up and move. When you talk on the phone, lift weights or walk around. Remember to limit TV watching and computer time.*8
  • Change your oil. We all need oil. Get yours from fish, nuts, and liquid oils such as corn, soybean, canola and olive oil.*8
  • Give activity gifts. Give gifts that encourage physical activity – active games or sporting equipment.*8
  • Read the Nutrition Facts Label on foods in the grocery store so you can choose whole grain products. For example, look for whole wheat, whole oats, whole rye, brown rice, or oatmeal.*8
  • Eating a variety of foods is the best way to be sure that your child gets the nutrients needed for good health. Children are more likely to try an unfamiliar food when they have been involved in preparing it.*8
  • Take one step at a time. Children do not need to change overnight what they eat. They can start with one new, good thing, and add a new one every day.*8
  • Success breeds success. Encourage children to set goals they can accomplish. A child who usually chooses only corn and apple juice might set a goal of trying one new fruit this week.*8
  • Look at all the kinds of foods in the meat and beans group. Then find some different types of dry beans. These are good sources of protein.*8
  • Kids need calcium every day to build strong bones. Help your child choose a calcium-rich food to eat for a snack such as fat-free yogurt, lowfat cheese and cottage cheese, or 1% or fat-free milk.*8
  • Choose one fruit you’ve never tried but would like to try. When buying fruit drinks, find one that is 100% fruit juice. It’s a good idea to offer your child whole fruits more often than 100% fruit juice.*8
  • Look for some dark green or orange vegetables such as broccoli, spinach, romaine lettuce, carrots, sweet potatoes, and pumpkin. Most kids (and adults) don’t get enough of these.*8
  • Breakfast cereals are an easy way to add whole grains to your diet. Look for some cereals that have one of these words as the first ingredient: oatmeal, whole-grain corn or whole wheat. *8
  • Take one step at a time. You do not need to change overnight what you eat and how you exercise. Just start with one new, good thing, and add a new one every day.*6
  • Walk or bike to school or work for a week. It will encourage others to do the same.*6
  • Get your family moving! Take a walk with a family member. Even offer to walk a neighbor’s dog.*6
  • Participate in a charitable event that features a physical activity. There are many walks/runs/rides for great causes.*6
  • Encourage Physical Activity! Go bowling or hit your local skating rink or pool during the “open or public” session.*6
  • Get Moving! Play a physical game such as “Twister,” or the limbo.*6
  • Family meals are important. Make it simple, make it quick! Spend less time in the kitchen and more time at the family table.*8
  • Limit the use of sweet snacks and sweet breakfast foods. Use cereals that are not sugar-coated.*8
  • Serve more pasta, rice, breads, and cereals without fats and sugars added in preparation or added at the table.*8
  • Introduce whole grains to your family. Substitute whole-wheat flour for part of the white flour in recipes.*8
  • Aim for at least 60 minutes of physical activity for children daily: be spontaneously active, play tag, jump rope, ride a bicycle or tricycle, or walk, skip, or run.*8
  • Serve sandwiches with one slice of whole wheat bread and once slice of white bread.*8
  • To introduce children to new foods, read stories about food, have simple cooking experiences, talk about where food comes from, and how it grows.
  • Serve fresh fruits higher in fiber, such as those with edible skins — like apples, pears, nectarines, peaches — and those with edible seeds, such as berries and bananas.*8
  • Buy fruit and vegetables in season for better prices and taste.*8
  • Serve vegetables higher in fiber such as cooked dry beans, broccoli, tomatoes, leafy greens, potatoes with skin, and carrots.*8
  • Pack the refrigerator, freezer and cupboard with pre-cut, frozen and canned vegetables so that it is easier for you to prepare meals and snacks that include vegetables. *2
  • Seeing Is Believing. Model healthy eating habits to kids by eating fruits and vegetables often. Kids tend to follow the actions of older family members.*2
  • Serve fruits and vegetables at every meal. Add grated or cut vegetables into entrees, side dishes, and soups. Top off cereal with fruits or add frozen fruits to smoothies. *2
  • Get up and move! It’s fun and it’s good for you! Here are some ideas to get you started: Put on music and dance around your living room. Go for a walk or play follow the leader. *1
  • Invite your child to plan the menu for one family meal. Encourage your child to go shopping with you to buy the foods. Then, let your child help prepare and serve the meal.*5
  • Serve vegetables in a variety of ways. Some kids like them fresh and crunchy, while others prefer them lightly steamed. Mixed dishes such as vegetable soup, spinach lasagna and burritos are more appealing to some children. *6
  • Keep a bowl of fresh fruits on the counter. Refrigerate cut up fruits and vegetables in small bags for easy snacks on the run. *1
  • Add strawberries, blueberries, or bananas to waffles, cereal or oatmeal. Canned, dried, and frozen fruits are also good options. Look for fruit without added sugar or syrups. *1
  • Beans are loaded with fiber and other nutrients. Toss beans into foods such as salads, soups, wraps, and other mixed dishes. Kids also enjoy dipping vegetables and baked tortilla chips in hummus or other bean dips. *5
  • Ask your child to move like different animals: “Jump like a kangaroo”, “Slither like a snake”, or their favorite sports stars, “move like a basketball player”, or “balance like your favorite gymnast”. *5
  • When packing a beverage in your child’s lunch box use 100% fruit juice with fiber (4-6 ounces) or water. *5
  • Help your child make a healthy foods alphabet book. Encourage your child to think of healthy foods that begin with different letters. Feature one letter and food on each page. For example: A is for apple. B is for broccoli. C is for carrots. When your alphabet book is finished, have fun reading it together. *5
  • Do a taste test or a crunch test. Dip a vegetable into three different flavors of low-fat dressing or try a crunch test with three different kinds of vegetables to see which vegetable crunches the loudest. *5
  • Visit a supermarket or farm to help your child learn where foods come from. Encourage your child to pick one food and discuss how it is packaged and the different ways the food could be prepared and served. *5
  • Kids are often hungry after school, before bed or following sports practice. Be sure to set out nutritious “grab foods” like cut-up veggies and fruit, baked tortilla chips with bean dip, or string cheese and whole-grain crackers. *7

Source :

  1. PBS.org
  2. WGBH Education Foundation
  3. FruitsAndVeggiesMatter.gov
  4. ChooseMyPlate.gov
  5. Sesame Street Healthy Habits for Life
  6. U.S. Department of Agriculture
  7. NutritionForKids.com
  8. TeamNutrition.usda.gov
  9. SmallStep.gov


Tips to Keep Your Mouth and Teeth Healthy

Taking good care of your mouth and teeth throughout your whole life can help prevent problems as you get older. Taking care of your teeth means brushing and flossing every day and seeing the dentist regularly.

Infants and children

The first set of teeth is already almost completely formed at birth. At first these teeth are “hiding” under the gums. These teeth are important, because after they come in, they let your baby chew food and talk well. You baby’s first set of teeth also holds the space where permanent teeth will eventually be. They help permanent teeth grow in straight.

You can care for your baby’s teeth by following these suggestions:

  • Clean the new teeth every day. When the teeth first come in, clean them by rubbing them gently with a clean wet washcloth. When the teeth are bigger, use a child’s toothbrush.
  • Children under 2 years of age shouldn’t use toothpaste. Instead, use water to brush your child’s teeth.
  • Don’t let your baby go to sleep with a bottle. This can leave milk or juice sitting on the teeth and cause cavities that are known as “baby-bottle tooth decay.”
  • Encourage older children to eat low-sugar snacks, such as fruits, cheese and vegetables. Avoid giving your child sticky, chewy candy.
  • Teach your children how to brush their teeth and the importance of keeping their teeth clean.
  • Take your children to the dentist regularly. The American Dental Association recommends that children see their dentist starting at 1 year of age.


Taking good care of your mouth and teeth will help you have pleasant breath, a nice smile and fewer cavities. Here are some simple things you can do:

  • Brush your teeth at least twice a day with a fluoride toothpaste.
  • Floss your teeth at least once a day.
  • Don’t smoke or chew tobacco, which can stain your teeth, give you bad breath and cause cancer.
  • Wear the right protective headgear while playing contact sports.
  • See your dentist every 6 months for regular check-ups and cleanings.


Continuing good mouth and tooth care as an adult can help you avoid tooth loss, painful gums or other problems. Here are some helpful things you can do:

  • Brush your teeth at least twice a day with a fluoride toothpaste.
  • Floss your teeth at least once a day.
  • Don’t smoke or chew tobacco.
  • Ask your doctor if your medicines have side effects that might damage your teeth. (For example, some medicines may cause you to have a dry mouth.)
  • Look inside your mouth regularly for sores that don’t heal, irritated gums or other changes.
  • See your dentist every 6 months for regular check-ups and cleanings.

If you have any problems with your teeth or concerns about your mouth, see your doctor or dentist right away.