Nutrition Tips: Kids Nutrition

The 20 Best Snacks for Kids
By Jacqueline Plant and Fraya Berg

Toss the junk food! Our nutritious munchies taste so great, your child will never guess they're good for him.

1.Peanut Butter This versatile childhood favorite's got plenty of protein and fiber. For a change, try making silly PB&J sandwiches: Instead of bread, use toasted mini waffles or rice cakes.
2.Sweet-Potato Chips Sweet spuds are one of the most nutritious vegetables around: They're packed with vitamin A and are a good source of B6, C, and folate. These simple, delicious chips are a great alternative to the greasy, store-bought variety.
3.Healthy Baked Treats Your child will never guess you're sneaking fruits or vegetables into her diet when you bake them into yummy muffins or breads. Banana bread, zucchini muffins, and carrot bars are a few of our favorites for kids. Our tasty Carrot-Cake Bars contain beta-carotene from the carrots and vitamin C from the pineapple.
4.Whole-grain cereal A bowl of enriched whole-grain cereal with milk and fruit is power-packed with vitamins, calcium, and fiber. Cheerios are a classic, but another brand we like is Barbara's Bakery Multigrain Shredded Spoonfuls.
5.Cheese The protein in this versatile snack keeps energy levels high until dinnertime. We like to stick salt-free pretzel sticks into cubes of low-fat cheese to make "satellite snacks," but you can also make cheese more interesting to kids by melting some on an English-muffin half, serving it with whole-wheat crackers, or cutting a face in a slice of American cheese.
6.Eggs One egg provides a 4-year-old with almost one third of her protein requirements for the day. Keep a bunch hardboiled in the fridge (they last for seven days), or scramble an egg and roll it up in a flour tortilla. Our fun, hard-cooked creation, decorated with FooDoodler food-coloring markers, makes a jazzy addition to an after-school snack pack.
7.Yogurt Low-fat yogurt is an excellent source of calcium, and children love it dressed up. To keep sugar content to a minimum, buy plain yogurt and mix it with your child's favorite fruit preserves, a pinch of colored sprinkles, or a bit of honey and some granola.
8.Quesadillas Cheesy quesadillas are a calcium-rich snack that's got protein as well. You can mix anything with the cheese: chopped vegetables, leftover cooked chicken, or even shrimp. Try our Quesadilla Twisters, which are easy to make and fun for kids to hold. Between the folate in the corn, the lycopene in the tomato, and the iron in the spinach, this snack really packs a nutritional punch.
9.Hummus Made from pureed chickpeas, hummus is an excellent dip for kids. It's got an appealing nutty flavor, is thick enough not to be messy, and contains folate, vitamin B6, and iron. Serve our easy-to-make hummus with cut-up vegetables, pita triangles, or salt-free crackers.
10.Pears Rich in fiber and available year-round, pears come in many delicious varieties. Pack one in your child's lunch box, or try slicing it for an after-school snack. Or serve up equally nutritious canned pears, which is what we used for our fun Pear Pinwheels.
11.Noodles Pasta is a fabulous source of complex carbohydrates. Pick some in your child's favorite shape, and cook up a batch to keep in the refrigerator. At snacktime, microwave a half-cup serving tossed with veggies or cooked chicken and jarred tomato sauce.
12.Smoothies Kids go crazy over these delicious, sippable treats, and they're packed with nutrients. Use nonfat vanilla yogurt, orange juice, and a banana as the smoothie's base, then experiment with a combination of cut-up fresh or frozen fruit. It's a great way to sneak two or three servings of fruit into your child's diet. Our favorite smoothie adds an extra dose of fiber, a nutrient that many kids don't get enough of.
13.Snack Mix Toss together a healthy combo of nuts, pretzels, whole-grain cereal, banana chips, and popcorn for a handy, portable snack. Nuts contain must-have minerals like magnesium, iron, and zinc. Try our kid-friendly Nuts and Bolts, or make up one of your own!
Ovaltine Milk mixed up with caffeine-free Ovaltine (available in chocolate or malt) is a filling, protein-rich snack that provides a child with 40 percent of the RDA for calcium, 80 percent of her daily vitamin D, and more than 50 percent of her daily B vitamins.

14.Ovaltine Milk mixed up with caffeine-free Ovaltine (available in chocolate or malt) is a filling, protein-rich snack that provides a child with 40 percent of the RDA for calcium, 80 percent of her daily vitamin D, and more than 50 percent of her daily B vitamins.
15.Low-Fat Ham It tastes just as good as regular ham, but the low-fat version is much healthier and a great way to boost your child's protein intake. Roll up a slice on its own or with a piece of cheese, make crustless ham-sandwich "hors d'oeuvres," or try our Peekaboo Muffins with diced ham and shredded cheese baked inside.

Our 5 Favorite Convenience Snacks
1.Kettle Valley Real Fruit Snack:This all-natural dried-fruit bar provides lots of vitamin C. 2.General Mills Chex Morning Mix:This low-fat, vitamin-fortified snack comes in handy single servings.
3.Polly-O Pizza Diparellas: Healthy cheese sticks come with a fun tomato dipping sauce.
4.Glenny's Soy Veggie Snack: These seasoned puffs are a good source of soy protein.
5.Rag?ress: These microwavable single-serving containers of pasta and sauce are low in fat

Related Links:
Sweet-Potato Chips, Carrot-Cake Bars, Quesadilla Twisters, easy-to-make hummus, Pear Pinwheels, favorite smoothie, Nuts and Bolts, Peekaboo Muffins

source:parents.com

Delayed Onset Muscle Soreness

Here is an article about the soreness that causes most people to give up on their training program way to early. Hopefully this will shed some new light on the subject and help you continue with your workouts.

Delayed Onset Muscle Soreness (DOMS) is the pain or discomfort often felt 24 to 72 hours after exercising and subsides generally within 2 to 3 days. Once thought to be caused by lactic acid buildup, a more recent theory is that it is caused by tiny tears in the muscle fibres caused by eccentric contraction, or unaccustomed training levels. Since lactic acid disperses fairly rapidly, it could not explain pain experienced days after exercise.[1]

Although the precise cause is still unknown, the type of muscle contraction seems to be a key factor in the development of DOMS. Exercises that involve many eccentric contractions, such as downhill running, will result in the most severe DOMS. This has been shown to be the result of more muscle cell damage than is seen with typical concentric contractions, in which a muscle successfully shortens during contraction against a load.[2]

Some research[3] claims that DOMS is not caused by the pain from damaged muscle cells, but from the reinforcement process. The muscle responds to training by reinforcing itself up to and above its previous strength by adding new sarcomeres—the segments in the muscle fibrils. This reinforcement process causes the cells to swell and put pressure on nerves and arteries, causing DOMS.

Training with DOMS
DOMS typically causes stiffness, swelling, strength loss and pain.[4] [5] Continued exertion of sore muscles can cause further swelling and pain, and lengthen the period of muscular soreness.

There is some scientific evidence that further training—a so-called second bout—has no negative effect on the reinforcement process.[6] Training in a state of constant soreness would be uncomfortable, although one may be able to adapt to it. The relationship between muscular soreness, the rest required and hypertrophy is a contentious topic in bodybuilding. Claims that perpetual muscular soreness assures muscle growth are opposed by reports of stagnation through over training.

Stretching before and after exercising have been suggested as ways of reducing DOMS, as has warming up before exercise, cooling down after, and gently warming the area,[7] though there is also evidence that the effect of stretching on muscle soreness is negligible.[8]

References
1. DOMS at Sports Injury Bulletin (http://www.sportsinjurybulletin.com/archive/1077-muscle-soreness.htm)
2. Roth, S. (2006, Lanuary 23) Why does lactic acid build up in muscles? And why does it cause soreness? (http://www.sciam.com/print_version.cfm?articleID=000E100E-25C3-13D1-A5C383414B7F0000) ScientificAmerica.com. Retrieved on July 24,2006
3. Yu J., Carlsson, L& Thornell, L.E (2004). Evidence for myofibril remodeling as opposed to myofibril damage in human muscles with DOMS: an ultrastructural and immunoelectron microscopic study. Histochemistry and Cell Biology,121 (3), p.219-227. link
4. Connolly, D.A., Sayers, S.P.& mChUGH, M.P.(2003) Treatment and prevention of delayed onset muscle soreness (abstract.) (http://www.ncbi.nlm.nih.gov/entrez/query.fcgi? Cmd=Retrieve&db=PubMed&list_uids=12580677&dopt=Abstract)Journal of Conditioning Research, 17(1);197-208.Retrieved from PubMed.gov on July24,2006.
5. Symanski, D.(2003) Recommendations for the avoidance of delayed-onset muscle soreness. (http://apt.allenpress.com/aptonline/?request=get-abstract&issn=1533-4295&volume=023issue=04&page=0007)Strength and Conditioing Journal 23 (4): 7-13
6. JI-Guo, Y. (2003) Re-evaluation of exercise-induced muscle soreness: an immunohistochemical and ultrastructural stusy. (http://www.diva-portal.org/umu/reports/abstract.xsql?dbid=105) Abstract of unpublished doctoral dessertation,Umea Universitet, Swededn. ISBN 91-7305-503-4
7. 7.WebMD article on DOMS (http://onhealth.webmd.com/script/main/art.asp?articlekey=52151)
8. Delayed onset muscle soreness exercises – How to avoid delayed onset muscle soreness (the dreaded DOMS) (http://sportsinjurybulletin.com/archive/1077-muscle-soreness.htm)
Retrieved from http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness Category:Exercise Physiology

Resistance Training: Start Out Smart

Now that you've committed to that new workout program, make sure you cover all the bases and be smart about your approach. Here is a simple guideline to help you with getting started originally published by The Better Health Channel.

Resistance training for beginners

Resistance training increases muscle strength by pitting the muscles against a weight or force. The muscle cells adapt to the extra workload by getting bigger (hypertrophy) and using more nerve cells to help the muscles contract. It is important to pay attention to safety, good posture and body positioning (form) to reduce the risk of injury.

Remember to consult with your doctor before you start any new exercise program, particularly if you are overweight, over 40 years, have a pre-existing medical condition or haven’t exercised in a long time.

Different forms of resistance training exist. Resistance training and strength training are different terms for the same thing – an activity that builds muscle.

Examples include:
Free weights – such as dumbbells or barbells. Free weights can be used to target every muscle in the body. Generally, you need a gym membership or a set of weights at home. However, beginners can use everyday household items for dumbbells, such as a couple of soup cans.

Weight machines – these are devices that have adjustable seats with handles attached to either weights or hydraulics. Weight machines are helpful for beginners because they guide the movement and ensure good form. However, you can’t always adjust a weight machine to get the perfect fit for your body size and shape.

Resistance bands – these are like giant rubber bands. The bands are portable and can be adapted to most workouts. For example, to work the biceps you step on the band and hold the other end in your fist and curl up and down. Unlike free weights, the bands provide continuous resistance throughout a movement. However, bands don’t exert as much force on the muscle as a free weight, which means they may be better suited for gentle shaping and toning.

Own body weight – this can be used to do bent-knee sit-ups or abdominal curls, push-ups and chin-ups. Using your own body weight is convenient and free. However, once you are strong enough to cope with your own body weight, you can’t add any more resistance without turning to devices such as resistance bands or free weights.

Benefits of resistance training
The benefits of regular resistance training include:

>Increased muscle strength, power, endurance and size
>Increased bone density and strength
>Reduced body fat
>Increased muscle-to-fat ratio
>Boosted metabolism (burning more kilojoules when at rest)
>Lowered heart rate and blood pressure after exercise (thought to reduce the risk of heart disease)
>Improved balance and stability
>Enhanced performance of everyday tasks
>Reduced risk of developing some conditions like diabetes.

Beginner’s guidelines
Be guided by your doctor or gym instructor, but general workout guidelines for a beginner include:
>Have a good level of cardio-respiratory fitness before you start a resistance training program. This is important for your health and safety. Otherwise you may run out of puff before you can stress your muscles.
>Choose eight to 10 basic exercises that cover the major muscle groups of your body.
>Choose a weight that you can lift between eight and 12 times with some effort for each exercise.
>Train regularly. While research suggests that resistance training is effective with as little as one session per week (if you do it to the point where your muscles are too tired to lift the weight any more). Beginners should really consider training at a lower intensity two or three times per week to gain the maximum benefit.
>Rest the muscle group for at least 48 to 72 hours after a workout. Muscle needs time to repair and grow after a workout.

Basic principles
The basic principles of resistance training include:
>Tailor the lift – you need to tailor your workout to address specific body areas. For example, if you want bigger and stronger arms, you need to use exercises that target the particular muscles involved.
>Use a full range of motion – this works the muscle fully and reduces the risk of joint injury.
>Control the weights – perform the activity slowly and with control. Throwing the weights around risks injury and makes a full range of motion unlikely.
>Intensity – the faster the lift, the greater the intensity. However, don’t forget that controlling the weight is essential. Lower the weight slower than it is lifted.
>Volume – the greater the number of lifts, the more profound the increase in muscle size and strength. You can increase the volume by either training more frequently (three times per week is recommended) or training for longer per session (such as 45 minutes instead of 30 minutes) or by increasing the number of sets (for example three sets instead of two).
>Variety – switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt with increased size and strength.
>Progressive overload – gradually increasing your weights forces your muscles to grow stronger and larger. Generally speaking, once you can easily lift a weight 12 times, increase the weight in small increments, such as five to 10 per cent of the weight you are currently lifting.
>Rest – you need to rest between sets. If your goal is muscle size or endurance, rest for two minutes or so.

Safety suggestions
Be guided by your gym instructor or personal trainer, but suggestions include:

>Make sure that a qualified professional shows you how to correctly perform the exercises. >Good form reduces the risk of injury and leads to faster gains in muscle size and strength.
>Wear appropriate clothes and protective equipment. For example, gloves reduce the risk of blisters.
>Warm up and cool down thoroughly to reduce the risk of injury.
>Check all equipment before you use it. Don’t use a piece of equipment if it seems faulty. Tell the gym instructor at once.
>Don’t hold your breath while lifting weights. Generally speaking, breathe out when you tighten the muscle.
>Make sure you stand on a non-slip surface to reduce the risk of falls.
>Make sure you have someone nearby to ‘spot’ for you (take the weight from you if needed) when you use heavier weights.
>Stop immediately if you injure yourself or feel pain. Trying to ‘work through’ the pain will only make the injury worse. Consult with your doctor for diagnosis and treatment.

Where to get help
>Your doctor
>Qualified gym instructor
>Qualified personal trainer
>Physiotherapist

Things to remember
>Resistance training increases muscle strength by pitting the muscles against a weight or force.
>Different forms of resistance training include free weights, reisistance machines, resistance bands and your own body weight.
>The beginner should consider training two or three times per week to gain the maximum benefit.

Should Kids Do Resistance Training?

The age old question should kids get involved with weight or resistance training when there young. When is a good age to start? With the raise of the obesity rate in children these days, some sort of early training in both nutrition and exercise is obviousley needed, so kids don't struggle with fat loss and problems associated with it.
Here is a question that was posed to CEDRICK X. BRYANT, PH.D AND JAMES A. PETERSON PH.D., that I found a few years ago on the internet.

Q: I've always heard that resistance training will "stunt a child's growth." Now I hear it may be advisable for children to strength train. Is strength training safe for children?

A: Based on the available scientific information, strength training won't inhibit a child's growth under normal circumstances. Strength training can, however, cause injury when heavy weights are used or improper exercise techniques are employed. When carefully supervised and correctly performed, strength training can actually lower a child's risk of sustaining a sports-related injury, since muscle tissue protects the musculoskeletal system. Strength training can be a safe and productive exercise for children who show an interest in the activity. Perhaps the two most critical factors to make strength training safe, effective and enjoyable for children are quality supervision and adherence to the concept of minimum effective dosage (i.e., the training program should be designed using only the minimum levels of resistance needed to produce a training effect).

A great answer to a very good question.

One way to introduce kids to resistance training and keep them very safe in the process are the new Circuit Training for Kids Facilities popping up all over the country. Because of the unique way Hydraulics handle the resitance, there is less applied stress to the joints, and the workout itself encourages high repition, lower resistance, rather than higher resistance and lower repititions. On top of that it's fun. The best equipment for kids on the market is built by Genesiscircuits.com website. Just go to this page and scroll down to the Kidz Zone.

Rather than building a circuit to small for older kids they build a circuit that is smaller than the womens circuit, called the junior circuit, which will handle kids in all sizes from age 8 to age 16. The system spares no expense and builds with the same quality materials as their adult lines. Kids today are very conscious of trends and don't want the toy look of some of the older circuits. What they want is a circuit just like the adults but in a size to fit them. You can still have great fun being creative with your recovery stations and the colors and logos for your machines.

We all know the wide range of heights and sizes kids are at this age, and one of the problems becomes the fact that the pivot point on alot of kids circuits on the markets are at the wrong point to have any benefit for the older kids, and can actually do them harm, by putting them in an unnatural position for effective training.

BodyWorx also has a small kids circuit available for those targeting only very young children.