By Deborah Lowther @kidsgummymum
We all know that Mom & Dad need to take care of themselves so they are healthy enough to take care of everyone else. Truth is, Moms & Dads are busy people and often in their quest to take care of everyone else, they forget to take care of themselves!
We have our TOP 3 of 3 Quick Easy Tips that can help the on-the-go busy parents keep up with their health while also taking care of a busy family.
Take the Top 3 Vitamins
Vitamin D, B Vitamins, Omega 3s. You might need to add to the Multi to get the vitamins you really need to stay healthy this winter.
Vitamin D is not just for healthy bones anymore. A growing body of research is showing that Vitamin D is important in reducing risk of cancers, autoimmune diseases, cardiovascular disease and improving immune function which fights off viruses to keep you healthy. Our bodies naturally synthesize Vitamin D in the skin when exposed to sunlight and it is found in some foods, however over one-third of Canadian adults do not have the recommended blood levels of vitamin D. Many Multivitamins do contain Vitamin D but may not contain enough. Read your labels and maybe consider a Vitamin D supplement to ensure you are getting enough of this important vitamin.
The benefits of Omega 3s start during fetal development and continue on into adulthood. Research shows omega 3’s play an important role in cardiovascular, eye and brain health, inflammation, depression, age related macular degeneration, ADHD, and dementia. Omega 3’s are deemed essential fats as your body cannot produce them, therefore you must get them from your diet. The three essential Omega 3’s are alpha linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). ALA is found only in plants. Common sources of ALA are flax, flax-seed and chia. Although an essential Omega 3, it does not carry with it the same level of health benefits as DHA and EPA. DHA and EPA come from fish sources only. Small cold-water fish have the highest concentrations of EPA and DHA (anchovies, sardines, and mackerel) but they are found in most seafood or an Omega 3 supplement.
The B Vitamins are often referred to as the energy vitamins. The B vitamins convert food the you eat into energy for movement and basic body functions. Without the B vitamins, the food you eat would be locked out leaving you tired and sluggish. In addition, the B vitamins help make red blood cells which transport oxygen throughout the body. The B vitamins are key when it comes to energy and keeping up with your busy family.
A steady diet of whole grains, calcium, fruit, vegetables and protein will fuel your system and provide nutrition to keep you healthy.
Breakfast – Don’t skip this important meal! Eating within one hour of waking up kick starts your metabolism and gives your body energy to take on your busy day. You will concentrate better, be more focused and be less irritable if you are not running on empty. You wouldn’t drive you car without gas, and you shouldn’t be rushing through your morning without a healthy breakfast.
Lunch – Fill up at lunch with hearty salads and vegetables and protein to keep you feeling full until dinner. Many eat their largest meal of the day at lunch rather than at dinner as you will burn it off during the rest of your day. Eating a low-carb, high-protein lunch will leave you feeling more awake and avoid that post-lunch drowsiness.
Dinner – A well-balanced dinner is essentials for the whole family. Consider portion sizes and ensure that vegetables and protein take up more of the plate than the starchy potatoes or pasta. If you are serving grains, switch to sweet potatoes, whole wheat pastas and brown rice for added nutrients and fibre! If you are eating on the run try some of these fast meals on the go that are still healthy!
Do the Top 3 Exercises
Exercise everyday will put you in a better mood, boost your immune system, reduce stress, help you sleep better, improve muscle strength, energy and endurance levels and all round make you a healthier and happier person!
Stairs – Take the stairs always! Even at home – I challenge you to take the stairs from the basement to the top floor of your house or apartment a few times. It gets the heart pumping!
Walk – Every night after dinner grab a kid or a friend and go for a 30 minute brisk walk. The fresh air and activity will refresh you, aid with digestion and help you sleep better.
Yoga – Buy a Yoga DVD if you don’t have time or desire to go to a studio and spend some time on your mat stretching. The breathing and the long fluid movements of yoga are just what your body, mind and health need.
This post was sponsored by AdultEssentials.
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