NUTRITIONAL RECIPES FOR KIDS WITH LACTOSE INTOLERANCE

Children with lactose intolerance need to limit or avoid diary products so here are two recipes that can help you out.

Balsamic Tomato Chicken and Pasta

Prep time: 45 minutes

Ingredients:

• 18 oz. chicken breast, cut into small pieces (1/2″square)
• ½ c. onion, diced
• 2 cloves garlic, minced
• 2 cans (14.5 oz.) of diced tomato
• 1½ c. sliced mushrooms
• 1/3 c. balsamic vinegar
• 1 tsp. basil
• 1 tsp. oregano
• ½ tsp. thyme
• ½ tsp. rosemary
• ¼ c. tomato paste
• cooking spray
• 3-1/3 c. cooked pasta

Utensils:

• kitchen scissors
• stove
• measuring cup
• measuring spoons

Directions:

1. Spray a large skillet with nonstick cooking spray.
2. Sauté onion, garlic and mushrooms in large skillet for 5 minutes over low heat.
3. Add raw chicken pieces to large skillet with onions, garlic, and mushrooms.
4. Cook chicken over medium high heat until no longer pink.
5. Once chicken is cooked, add diced tomatoes, tomato paste, balsamic vinegar, and spices to the chicken mixture.
6. Mix together well and simmer over medium low heat for 20 minutes.
7. Toss 1 cup of sauce with 2/3 cup of cooked pasta for each serving.

Serves: 5

Serving size: 1 cup of sauce with 2/3 cup of cooked pasta

Nutritional analysis (per serving):
378 calories
39 g protein
5 g fat
43 g carbohydrate
3 g fiber
88 mg cholesterol
748 mg sodium
51 mg calcium
3 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

• Use low-sodium canned tomatoes and tomato paste if you want to decrease the amount of sodium.
• Add soy cheeses, such as mozzarella or parmesan.
• If you want a thicker sauce, add more tomato paste.
• If you want a thinner sauce, use less tomato paste.

 

Strawberry Smoothie

 Prep time: 10 minutes

Ingredients:

       ½ c. vanilla soy yogurt

       ½ c. strawberries

       2 ice cubes

       2 tsp. vanilla extract

Directions:

1. Blend all ingredients in a blender until smooth.

Serves: 1

Serving size: 1 cup

Nutritional analysis (per serving):
102 calories
3 g protein
1.6 g fat
0 g sat fat
20 g carbohydrate
2 g fiber
0 mg cholesterol
14 mg sodium
30 mg calcium
0.6 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
If you would like to make it sweeter, add sugar or artificial sweetener to taste.

 

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Reference link:

http://kidshealth.org/parent/recipes/lactose/li_balsamic_chicken.html

http://kidshealth.org/parent/recipes/lactose/li_strawberry_smoothie.html

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HEAT STROKE

Heat stroke (hyperthermia) is an abnormally elevated body temperature with physical and neurological symptoms.  Heat stroke is considered a true medical emergency that can be fatal if not properly treated. Heat stroke can occur from over exerting yourself while under the sun and dehydration.  The most susceptible people to heat strokes are infants, elderly, athletes, or outdoor workers physically exerting themselves while under the sun.  The first thing to do to help an individual with heat stroke is to cool the person down immediately. 

Here are some symptoms you may see in a heat stroke victim:

• High body temperature
• Rapid pulse
• Absence of sweating, with hot red or flushed dry skin
• Hallucinations
• Seizure
• Agitation

 

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Reference link:

http://www.webmd.com/a-to-z-guides/heat-stroke

NUTRITIONAL MEALS FOR KIDS

Here are a couple meals/snacks that are nutritional and tasty for your children to eat.  The preparation steps can be found through the reference link.

Turkey avocado sandwich-

• Whole wheat tortillas
• 1 avocado mashed
• Sliced deli turkey
• Shredded carrots
• Shredded lettuce
• Shredded Monterey jack cheese

 

Chicken nuggets:

• Skinless, boneless chicken breasts cut in 1-2 inch squares
• Non-fat or low-fat buttermilk
• Flour for dredging
• Finely crushed corn flakes for dredging
• Salt and pepper to taste

 

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Reference link:

http://www.kidapprovedmeals.com/article-nutritious-meals-for-kids.htm

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OBESITY CRISIS IN THE U.S.

American Sports Data:

Obesity in the U.S. has increased from 13% to 30 %. 63% of Americans are over weight and have a body mass index in the excess of 25.0.  31% of Americans are obese with a BMI in excess of 30.0.  Childhood obesity in the U.S. has more than tripled in the past 2 decades.

U.S. Surgeon General:

Obesity is the fastest growing cause of death in America according to the U.S. Surgeon General, but it’s preventable with good eating habits and exercise.

• 2 out of 3 Americans are overweight or obese
• 1 out of 8 deaths in America is related to overweight and obesity

Childhood obesity is climbing due to decrease physical activity, poor eating habits, and lack of health knowledge.  

U.S. Surgeon General says, “While extra value meals may save us some change at the counter, they’re costing us billions of dollars in health care and lost productivity.”

 

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References:

American Sports Data

http://www.americansportsdata.com/obesitystats.asp

U.S. Surgeon General

http://www.surgeongeneral.gov/news/testimony/obesity07162003.htm

WEIGHT LIFTING

Weight lifting is important in helping you look good and in preserving the quality of life as you age.  Women particularly benefit from weight lifting by increasing their bone density which diminishes with aging.  Burning calories is also associated with lifting weights even hours after your work out is done.  Metabolic activity increases for the entire day from the time your challenging your muscles to the repairing of your muscles after a work out.   

Steps to go by when working out:

1)      Define your goals

2)      Choose the right equipment

3)      Don’t go it alone (work out with a partner)

4)      Learn the power of slow (slow down for control)

5)      Rest and Recover (do not work out the same muscles everyday)

6)      Chow down to build up (you need protein for your muscles to recover)

If you have any question on working out or nutritional consumption please email or call Elite In-Home Personal Training we are more then will to help you out.

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References:

http://www.webmd.com

 

ANABOLIC STERIODS

An anabolic steroid is a drug that works like testosterone.  Doctors use testosterone to treat puberty problems and other medical problems that cause the body to produce low amounts of testosterone in the body.  Steroids cause muscles to be bigger and bones to be stronger.  Some common names of anabolic steroids are fluoxymesterone (such as Halotestin) and nandrolone (such as Durabolin).  Anabolic steroids are also used illegally to lower body fat, build bigger muscles and increase strength.  People use steroids to improve how they play sports or how they look.  Dosage of illegal drugs is 10 to 100 times higher than the doctor prescribed amount.  Stacking is when someone uses more than one illegal drug.  The methods of how anabolic steroids are taken is in a pill form, shot into a muscle, or cream rubbed on the skin.  For the people who are taking steroids illegally here are some serious side effects that also can be permanent.

Men:

•   Reduced sperm count
•  Shrinkage to the testicles
•  Sterility (The inability to father children)

Women:

• Increase body hair
• Make skin rough
• Decrease breast size
• Enlarged clitoris
• Deepened voice

Both in men and women anabolic steroids cause:

• Bone growth can stop in teenagers before they reach their adult height.
• Heart attack or stroke
•  High blood pressure
• Higher levels of bad cholesterol (LDL) and lower levels of good cholesterol (HDL)
• Liver disease and a chance of liver cancer (The chance of having this increases when you take steroids in pill form)
•  Oily skin (acne)
• Male-pattern hair loss
•  Skin infections
• Irritability
• Rage
• False beliefs (Delusions)

 If someone has been using illegal anabolic steroids and suddenly stops using illegal anabolic steroids that person may experience with draw symptoms which include mood swings, being extremely tired, no desire to eat, and the craving for steroids.  If you’re experiencing with draw symptoms please contact your physician to help you.

Anabolic steroids used illegally are the wrong way to improve your self.  If you want to improve your performance in sports or improve your looks Elite In-Home Personal Training is the answer.  We have improved many of our clients performance in sports or just their looks for over 5 years.  We guarantee results or your money back!

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References:

http://www.webmd.com

 

Your Core

According to the National Academy of Sports Medicine, the core is defined as the lumbo-pelvic hip complex and thoracic and cervical spine. It also has 29 muscles that connect to the lumbo-pelvic hip complex. The muscles of the core are divided into two categories: Movement and Stabilization muscles. The movement muscles are responsible for movement of the joints where as the stabilization muscles are much smaller and responsible for stabilizing the lumbo-pelvic-hip complex. When these two systems work together, it allows for proper joint motion and can help prevent against injury.

The core is the body’s center of gravity and is the foundation for all other components. The saying, “A house is only as strong as its foundation” goes for the body as well. It is counterproductive to only build the surrounding muscles, and neglect the core, just as it would not be smart to build the house on mud. The foundation must be developed and sturdy before it is able to uphold other stresses.

Few people have a well developed stabilization system within the core. This lack of stabilization in the can lead to most back pain. There are multiple stabilization exercises that can be performed to help build stabilization endurance and strength. Some of these exercises are:

Planks (front, back, right side, left side)

Supermans (repetitions, hold)

Bridges (on floor, ball)

Quadruped Opposite Arm/Leg Raise

Cobra

The exercises listed above are exercises that can be performed with a hold, which causes the stabilization muscles to activate and stabilize the body during that time. Notice there aren’t any sit ups, leg lifts, etc on there, because they all utilize the larger, movement musculature.

Take 5-10 minutes every day to perform those exercises and notice a difference!!

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