Introducing 1 Global Alliance

Hello!

This post is a little different than the ones I usually do, but I wanted to share some exciting news with you.

Last week I became a partner with a company called ‘1 Global Alliance.’ I am very excited about this new partnership and believe the company supports a great cause. 1 Global Alliance is a company dedicated to protecting your health, protecting our planet, and giving back to a cause you care about.

1 Global Alliance was established to create a global community to foster a healthier world while assisting non-profit organizations to raise funds.

Our goal is to become a global resource for access to the most comprehensive educational material from experts in the fields of health, fitness, and nutrition. In addition to becoming a central resource for products and services all of which help foster optimal health and protect our planet for future generations.  We give back a percentage of every product purchased to help a non-profit organization reach their goals.

1 Global Alliance offers a convenient on-line shopping resource for safe, efficacious, healthy and echo friendly products and services. In addition, all of the products are at, or below, the manufacturer’s price. And these products are good!

Visit the website and “pass it on” through my link http://www.1globalalliance.com/kristyleewilson

Also, if you have a non-profit organization you support please let us know about it, and if you are interested in becoming an affiliate and helping us, help the ones you love, please feel free to contact me at kristyleefitness@me.com

How Much Exercise Do Children Need?

There was a time when no one worried about kids getting enough exercise. Before the invention of television, computers and video games, children often spent much of their time participating in physical activities. They played tag with friends, organized impromptu basketball games and rode their bikes. But today, the abundance of inactive pursuits for children has led to a decrease in their activity level.

The dangers of an inactive lifestyle are many. When an adult has a sedentary lifestyle, it increases his risk of serious health problems such as diabetes, high blood pressure and heart disease. The same is true for children. Those who do not get enough exercise are at risk for obesity, which can lead to the same ailments and more.

Sadly, the risk of obesity in children can be greater than it is in adults. Growing bodies need lots of calories for their size. But they also need to burn some of those calories. When kids eat what is considered a normal amount for their age and size but do not get sufficient exercise, they gain weight. Add in the fact that they often consume too many unhealthy, high calorie foods, and the risk of obesity is compounded.

Since inactivity in children has not been a problem in years past, there hasn’t been much discussion about how much exercise a child needs. Many parents do not even consider the fact that their children aren’t getting enough exercise, because they got plenty of it when they were kids. Others are aware that exercise is a bigger concern today than it once was, but aren’t sure how much of it their children need.

Most medical professionals agree that children need at least an hour of moderate exercise each day. Moderate exercise includes such activities as walking, swimming or bicycling. This exercise can and should be divided up into smaller portions. A child who plays tag for 20 minutes in the morning, rides her bike for 20 minutes in the afternoon and plays basketball for 20 minutes after dinner is getting an adequate amount of exercise according to these guidelines.

Many experts say that kids need even more exercise than that. Some advocate making sure that they get at least 90 minutes each day. But it is important for children not to overexert themselves. Prolonged intense exercise can expose young bodies to a greater risk of injury. As a general rule, kids can exercise for 15 to 20 minutes at a time. As long as they get ample rest in between these exercise periods, there is no need to limit their activity.

In today’s technologically advanced world, exercise often falls by the wayside, especially for kids. But making sure they get enough exercise each day is crucial to their health. Limiting time spent watching TV and playing games and encouraging our children to enjoy more active pursuits can set the stage for a lifetime of good health.

Kristy Lee Wilson

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How to Become a Positive Role Model by Practising Heart-Healthy Habits

Becoming a role model for your children by practicing good heart-healthy habits is essential not just for us as adults, but for your children as well.

Statistics show that not only has obesity become a pandemic among adults and children, but that children are now also showing early signs of cardiovascular problems.  Among these are high blood pressure, weight gain, high cholesterol, and inactivity.

In order to minimize these factors, parents need to take the lead and begin to demonstrate and effectuate a healthier lifestyle.  Let’s face it; children mimic parents – they learn what they are taught and engage in the same habits as their parents.

Thus, it is important to begin the process of a healthy lifestyle before, during, and after a child is born.  When a child comes home from school and wants a snack, what was once considered the traditional snack of cookies and milk may not be appropriate today.  A piece of fruit or raw vegetables served with low-fat yogurt is much healthier.

Perhaps you have seen the Super Bowl commercial in which parents and kids were shopping for snacks for the game.  The items that were included were certainly not healthy or appropriate for children.  When children see parents snacking on pretzels, potato chips, donuts, and other foods that are high in trans fats and sodium, they will assume it’s okay to eat and follow these habits.

Children need to be taught early about the merits of choosing foods that are healthier.  In addition, regardless of whether the family goes out to dinner or has a prepared meal at home, portion size needs to be a consideration.  One of the ways one family addresses this problem is to serve meals on smaller plates.

Find new recipes and/or create meals that provide a balance.  Include vegetables, fish, chicken, and fruits in the daily diet.

Family activities that involve exercise can go a long way in teaching children the importance of exercise.  If mom and dad are having fun exercising, the children will follow this healthy approach.  Restricting TV and/or computer time can also serve as an effective method to reduce a sedentary lifestyle.

Becoming a positive role model for children requires that we set an example every day.  Consuming foods that are healthy and nutritious, reducing the portions of foods served and engaging in exercise are all part and parcel of an effective and stimulative process by which children will learn the value of each component.  In turn, these components will become a routine part of their daily lives.

Kristy Lee Wilson

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How to Keep Our Children’s Hearts Healthy

Two major components to ensure that children maintain a healthy heart are diet and exercise.

With obesity now a pandemic in our society, the need to increase physical activity and develop healthy eating patterns is essential.

We all know the benefits of exercise.  It can help to control weight, increase the good cholesterol, and reduce blood pressure as well as the risk of diabetes and other illnesses.  It can also offer an inner balance and psychological well-being that instills confidence and self-esteem among children.

The American Heart Association offers a myriad of recommendations both for physical exercise and eating habits.

They recommend that children should engage in 30 minutes of exercise a day.  This can be attained by using the entire 30 minutes of playful activity, or dividing the time into two or three periods in which the total 30 minutes is achieved.

In this day and age of fast food restaurants and on-the-go snacks, it is also important to present a diet regimen that is healthy, targeted, and provides the nutritional value children need to grow into healthy adults.

A diet low in sodium and trans fats is recommended as well as balanced meals including fruit, vegetables, whole grains, fiber, and protein.  Low-fat and/or fat-free dairy products are also recommended.

The total recommended calories consumed depend largely on the age of the child.  For example, for very young children it is advised that 900 calories per day is sufficient.  For teens, it is estimated that 1800 calories for girls and 2200 calories for boys is quite sufficient.

But the main factor in keeping children’s heart healthy is to refrain from over-eating. This means time spent watching TV or playing video games can only contribute to a sedentary lifestyle later on.

Young children are nearly always on the go, and this is a good thing.  However, as children mature and grow into their pre-teen and teen years, their level of activity may slow down.

Thus, any activity that the entire family can engage in will not only keep the children active, but will act as a preventative measure in avoiding any future health problems for all concerned.

Kristy Lee Wilson

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Healthy Lunch Boxes for Kids and Adults

It’s easy to get stuck in a rut when packing lunches. When we can’t cook or even warm up our food, our options are somewhat limited. But the standard lunchmeat and cheese on bread with potato chips doesn’t do much for our health.

Sometimes we just need to think outside of the box (or in this case, the lunchbox). With some creativity, we can pack healthy lunches for ourselves and our kids. Here are a few suggestions:

Main Dishes:

* Make some pasta salad. You can find kits with everything you need in the grocery store, or you can make your own to suit your tastes. Include vegetables such as cucumbers, peppers and onions to add flavor and nutrition. For the kids, try using pasta in interesting shapes.

* Roll up a fajita. Use leftover meat from dinner the night before, and add lettuce, tomatoes, cheese and some of your favorite light dressing or sauce. These make a great change of pace for kids, too.

* Have a turkey bacon, lettuce and tomato sandwich. This is healthy and provides a nice change.

* Toss up a grilled chicken salad. Grill some organic chicken breasts the night before, slice them up, and add them to some salad greens. Add some shredded cheese and cherry tomatoes to make a nutritious and filling dish.

* Put some homemade soup or chili in a thermos. It’s nice to have something warm for a change, especially in the winter.

* Make sandwiches with bagels instead of bread. Bagels are nutritious and filling, and they give you a break from plain old white or wheat bread.

Side Dishes:

* Pack some baby carrots, celery sticks or sliced cucumbers and a small container of hummus or vegetable dip.

* Send some yogurt with fruit and granola in your child’s lunch. It will provide protein, carbohydrates and vitamins that your child needs.

* Keep fresh fruit on hand. When you’re in a hurry, you can easily grab a piece and throw it in the lunchbox as a nutritious side dish.

* Whip up some fruit salad for an easy to make treat. Drain a can of fruit cocktail and add some chopped walnuts, marshmallows and sliced bananas soaked in lemon juice (to keep them from turning brown).

* Make your own trail mix. Mix your favorite kinds of nuts, raisins, dried bananas and cranberries, and granola.

Just because you eat your lunch out of a lunchbox, doesn’t mean it has to be boring and lack nutritional value. Using leftovers creatively and putting a new twist on your sandwiches will help you and your kids get over the packed lunch doldrums.

Kristy Lee Wilson

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The Children’s Global Foundation

ONLINE FUNDRAISER FOR THE KIDS – OVER $60,000 OF RETAIL PRODUCT AVAILABLE!!

Great Cause – Help us Raise $10,000 for the Prevention of Childhood Obesity!!

Fantastic items up for auction in support of The Children’s Global Foundation. All proceeds go to phase 1 of the foundation!
Go and check it out for yourself but most importantly share the auction site with all of your friends.

95% of the items are shipped worldwide so everyone is invited.

Auction is listed at http://www.gobid.ca

Our goal with this auction to raise $10,000 over the next two weeks.

This is an online auction so everyone can check it out.

We appreciate your support to help us help children around the globe.

Contact Kristy

The Children’s Global Foundation

Healthy Power Snacks for Healthy Kids

When your child comes home from school, does he make a beeline for the cookie jar? Kids need food between meals to nourish their growing bodies. But processed foods laden with sugar are not the best choice for them. They need a snack that offers vitamins, minerals and other nutrients.

Keeping healthy snack options on hand will help your child get the nutrition he needs while satisfying his hunger. Here are some ideas:

* Raisins – Individual serving size boxes of raisins are great for snacking. They have that sweet taste that kids crave, and they provide nutrients such as iron, vitamin A, vitamin C and the B vitamins.

* Apples – Most kids love to eat apples. If possible, serve them with the peel on for the most vitamins and minerals. But if your child refuses to eat the peel, apples are still healthy without it. Top with peanut butter, cheese or yogurt for even more great taste and nutritional value.

* Yogurt with berries and granola – If your child likes yogurt, he’ll probably like it even more with some berries and granola added. This snack provides healthy doses of protein and fiber, plenty of vitamins and very little fat.

* Trail mix – Nuts are great for an energy boost, and they provide much-needed protein for kids. Dried fruit provides vitamins and sweetness.

* Ants on a log – If your child is stubborn about eating healthy food, try this fun snack with visual appeal. Cut up some celery sticks, fill them with peanut butter, and top with raisins.

* Fruit and cheese kebabs – Here’s another idea that’s nice to look at and fun to eat. Spear pineapple chunks, grapes and cubes of cheese onto a toothpick or popsicle stick.

* Baby carrots – When it comes to vegetables, carrots are one of the most popular among the younger set. Keep some baby carrots on hand, and chances are they’ll be gone before you know it.

* Chewy fruit snacks – Kids who insist on eating nothing but junk food are often happy to eat pre-packaged fruit snacks. Little do they know that they’re actually good for them! Choose a brand with no added sugar and plenty of vitamin C.

* Mini bagel pizzas – If your child is really hungry, a more filling snack might be in order. You can make bite-sized pizzas by topping mini bagels with a dollop of pizza sauce and a pinch of mozzarella cheese. Add some finely chopped sweet peppers for extra nutrition, and heat in the microwave or toaster oven until the cheese is melted.

Kids often crave sweets or greasy chips at snack time, but there are healthier options that taste great too. Fresh fruits and vegetables, nuts and yogurt are good for our kids, and if they will give them a chance, they’ll find that they taste great too. So on your next trip to the grocery store, leave the cookies on the shelf and stock up on these healthy alternatives.

Kristy Lee Wilson

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Recipe: Potato & Carrot Casserole

This casserole is great because it is very low in fat, is packed with vegetables and contains healthy protein. It’s also easy to make and tastes great – even the kids will eat it. Enjoy with a side of steamed broccoli.

Yield: 6 servings

Here’s what you need…

• 1 onion, chopped
• 2 tablespoons water
• 1 clove garlic, pressed
• 3/4 cup fat free chicken broth
• 1 cup grated carrots
• 3 cups grated red potato, cleaned but don’t peel
• 3/4 cup egg white (or egg beater)
• 1/4 cup whole wheat flour
• 1/4 cup wheat germ
• 1 teaspoon baking powder
• 1/2 teaspoon pepper
• 1 1/2 teaspoon salt

1. Preheat oven to 300 degrees. Grease a medium sized baking pan and set aside.
2. In a medium sized frying pan, saute the onion in the water until well done. Add the garlic. Add the chicken broth, carrots, and potatoes and cook for 3 minutes.
3. Remove from heat and stir in egg whites.
4. In a small bowl, combine flour, wheat germ, baking powder, salt and pepper. Add to the vegetables. Pour into the prepared pan and bake for 60 minutes.
5. Serve with a side of steamed broccoli.

Nutritional Analysis: One serving equals: 143 calories, .5g fat, 28g carbohydrate, 4g fiber, and 8g protein.

Make Fitness Fun For Kids

With increasing concerns over childhood obesity, excess Internet use, and other issues, parents can benefit their kids by making fitness fun.

Most kids don’t have the foresight or self-discipline to commit to an exercise program. Adults see the long-term benefits that come from the commitment. Kids don’t. But young people have lots of natural energy and always want to enjoy themselves. Making fitness an exercise in having fun, rather than fulfilling a needed duty, is key to getting them into a healthy lifestyle.

There are many safe and creative ways to do that.

One way not to achieve that goal is to emulate or even just scale down an adult fitness routine. Weight machines and some other devices are fine for older kids and teens. But for the younger crowd the risks generally outweigh any possible gain.

Parents even overdo sports sometimes. More than one stern father has been observed forcing a six year old boy to swing bat after bat to hit a softball. More than one soccer mom has encouraged her daughter to run for hours to become the next pro.

Such goal-setting is inappropriate. Young children’s bones are still soft and pliable. Their muscles have not developed physiologically to the point they can endure long workouts. Keeping the activity within reasonable range is as important for health as is keeping them active.

How to do that?

Swimming is one way. Even two year old children can be taught to swim under supervision. By the time a child reaches the age of six he or she can become quite a little dolphin. When the teen years are reached, they can be close to competing with Olympic champions. Work up to it gradually, and keep it fun.

Soccer, baseball, and other traditional sports are great activities, as well, provided they’re practiced within the bounds discussed above. Gymnastics, too, is a terrific way to get kids active while providing ample opportunity for enjoyment. Not for nothing is it so popular with kids of all ages.

All these activities combine good physical effort with clear goals. Rising to the challenge of meeting those goals, and the pride that comes from achieving them, is a big part of the reward to kids. They enjoy testing themselves, developing and honing their skills, and seeing results from their efforts. That adds a healthy mental aspect to the excellent physical components.

The benefits are many, including a fit body and a well-functioning immune system. The lymph system, unlike the circulatory system for example, relies on movement to work well since there’s no heart to pump fluid through it. When kids burn calories, just as with adults, they keep trim and tune the body. Use it or lose it applies to them as much as it does to adults.

Good habits start young. It’s much easier to develop them when the activities are not a chore but a joy. Exercise some mental creativity and your kids will be exercising their bodies in no time.

Kristy Lee Wilson

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Exercise for the Youngest Set

Kids have so much natural energy it’s sometimes hard to think of why they should be encouraged to exercise. But for the younger crowd, ‘exercise’ means something quite different than in the case of adults.
Adults interested in health and fitness can commit to a rigorous, heavy workout on a regular basis. Kids would often find that sort thing boring, if not outright risky. Routines appropriate for adults just don’t suit the growing bodies of younger kids.

Kids are also becoming increasingly sedentary with the growth of alternative forms of entertainment. TV has been around for decades, but 24 hour per day video, the Internet, and other distractions are relatively recent phenomena. That increases the challenge of finding the right kind of healthy activity for those developing physiques, one that will sustain kids’ interest.

Both common sense and numerous scientific studies agree on two points. Get involved with the kids and they’ll take to exercise readily. Second, make the activity fun and tailored to the child’s age and you’ll start them off right on the road to a healthy lifestyle that lasts a lifetime.

Infants and toddlers are often whisked from barely being able to crawl right into restraints. Car seats and playpens have their place. But a very young child needs, for both physical and mental health, to explore his or her environment freely. Nearly every child will eagerly explore the surroundings, touching and grabbing, manipulating and testing. That should be allowed and even encouraged for at least some part of the day.

Later, when the muscles and bones develop to the point that more vigorous activities can be engaged in safely, up the ante. Devise games and sports that have a goal, but also allow for plenty of undirected fun time.

Kids like to have a goal to strive for, but attaching adult-sized stress for prizes can hinder the basic purpose of the activity. Whether it’s soccer or swimming, gymnastics or just tossing a ball, keep it fun. Keep it focused on the child’s needs, not the adults’ wishes.

At a certain age, say past 8 or 10 years old, cycling to school can do double duty, as both transportation and exercise. Even walking is fine when the circumstances allow. They’ll thank you years later when they have the opportunity to tell their kids how they walked a mile to school. In the snow. Barefoot. Carrying weights.

As they get to those ‘tween’ years, the level of activity can increase accordingly. Whether it’s more rigorous gymnastics routines, tennis, or running the level should be something that stretches them but doesn’t cause harm. Simple ’school type’ exercises can often be boring. Jumping jacks, push ups, and the like often look too much like a forced routine to kids. But they never tire of exercise disguised as fun. Of course, the disguise doesn’t have to look like a Halloween mask. It can be something that really is fun. Be creative.

The result will be higher self-esteem, a fit body, and the ability to carry out tasks safely that otherwise might cause harm. Obesity, poor focus, and other problems often start from lack of proper activity at an early age. But heart health, good eating habits, and a lifetime commitment to a wellness lifestyle are more likely when the right habits are established early.

Exercise, in the right form, is one important pillar of that structure.

Kristy Lee Wilson

http://fitnessandnutritionforkids.com