Bin viler: Eat Right for longevity

The fear that your child is overweight or obese could be? A parent can be difficult to know what to do. Hopefully your child will grow out?
You can encourage healthy habits grumbling? Is there a way to get your child a piece of vegetable in the evening trying to enter a battle every night?

WebMD received replies from David S. Ludwig, MD. It is a pediatrician at Children's Hospital, Boston, and founding director of the Optimal Weight for Life (OWL) program, a clinic for overweight children. Ludwig is also the author of ending the Food Fight: Guide your child a healthy weight, Fast Food / Fake Food World.




Have a question about diet and nutrition; WebMD asked the experts for answers about healthy eating and weight loss.



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How do I know if my child's weight is unhealthy?

Well, you can look for signs of obesity. Your child is in difficulty with other children in sports? Is exceeded standard clothing sizes?
But the best way is to map the growth, which should see your pediatrician periodically to see. You can find out how your child's BMI (Body Mass Index) compared with those of other children.
If your child is overweight or obese, you need to take action. Some parents of overweight children want to soften the problem. They said, Oh, he will grow out of it. But what we need to look for us. It is obvious that many, many children do not grow out of it.
What are the possible health effects of overweight or obese as a child?

We know that obesity in childhood increases the risk of becoming an obese adult and developing all the complications that can go to adult obesity - diabetes, heart disease, cancer and other chronic diseases.

However, the risk of childhood obesity are not all in the future. Cause immediate problems. Obesity affects nearly every organ system in the body of the child. It can aggravate asthma and relaxing sleep apnea. It has a number of risk factors for heart disease and problems with the gastrointestinal tract, liver, bones, muscles and joints. We saw high blood pressure among children under 5 years.

Given that childhood obesity is serious, because it is an important time for development. The institutions are still emerging. Obesity can affect how a child grows and develops, and this may be long-term effects. If we do something now, these changes are very difficult to treat later.
What are some things you can do to help my child lose weight?

In our clinic, we try to deal with different levels. It is important to recognize that obesity is not caused by an object. It is the result of a combination of factors: the food we eat, our physical activity, emotional problems, anxiety, family dynamics, economic and social influences.

What are some things you can do to help my child lose weight? Continued ...

Of course, exercise and nutrition are vital. Contrary to some popular diets recommend, not recommend cutting specific macro-nutrients - such as fats and carbohydrates. These approaches are the drawbacks because it is very difficult to follow long term. Instead, focus on food quality. In addition, we use what we eat a diet low glycemic index, to stabilize the increase in blood sugar that occurs after a meal. It helps people feel full and makes them less likely to eat too much.

You may need to change some of your behavior. Need a standard healthy diet and physical activity. You might also adjust yourself to your children. The persistent criticism, and excessive restrictions on food does not work. We see many families who do so much energy to fight for body weight and food energy, which is really too small to make any changes in health.
How can I encourage my child to practice?
It depends on age. Of course, young children are not designed to spend 20 minutes on a treadmill, either mentally or physically. They enjoy physical activity for them.

Sometimes it's easy. Only one girl out with toys or other children are encouraged to be active. With older children may need a little more structure. You can participate in competitive sports or noncompetitive.

It should include the whole family. Enjoy the fun trips to a park or beach or mountain. These range from a family walk after dinner instead of collapsing in front of the TV. Walking is a great way to burn calories and improve cardiovascular health.
How do I prevent my child to eat junk food?

As a parent you have control over it, what food in the kitchen. So if a food does not support health, not put them at home. The fact that you can improve the quality of nutrition for the whole family. But it should be implemented in its entirety. The father can not store personal best bars of ice cream in the freezer and wait to leave them alone.

That does not mean your children are not treated, or can have candy. If you want to flaunt one before you go - he did outside the house. Remove a cup of ice from time to time and do a celebration.
Well, if you have teenagers, it is more difficult. Teenagers tried to go for fast food with friends is a losing battle to prevent it. You should concentrate your efforts on areas where we are in control.

There are other changes should be in our home environment?

It should be emphasized, TV. Television is perhaps the worst effect - worse than the video games - not just for children are inactive when they see it, but it is also probably aware of snacks and exposure to advertising of junk food. It is a triple blow. Thus, in all cases, the TVs have to take your child's bedroom, kitchen, and preferably in the living room. Imagine watching television less attractive and practical.

Instead, create a playground active - this could be a playroom, but it could be a corner in your living room. Establish a sound system so your child can put on music and dance. You can also use the equipment for outdoor activities - or just put up basketball hoop in the street.
How do I feed my child healthy?
Especially not force them to eat a meal. This is extremely productive-cons. We take advantage of the relaxed atmosphere in a food. But when a child feels forced or pressured, his body will resolve stress hormones. We started the meal with the unpleasant feeling and a good pair of medium-sized aversion to food, a lifetime can take a long time to create.

So you want a site family. At dinner, you can give your child a reasonable part of the starter, he likes to eat a serving of vegetables.
Asking him to take a bite of vegetables. If not finished, that's fine. But give input to compensate for the second time. Hunger can be a good incentive. If still hungry, come in vegetables.

You can also try some conspiracy to steal food - vegetables in the diet of your child, do not recognize. To be able to recover some of the vegetables with pasta sauce or puree, are in other foods. I did not want to take this approach too, though. Children can feel and be manipulated.
There are other parents make mistakes at the table?

Yes. Another mistake is to say also: This is not the dessert until you eat your vegetables. Perhaps it worked sometimes. But what can make a dessert as a reward and punishment vegetables. It is sad to have far-reaching consequences.

Instead, saying only: First we eat our vegetables, we eat dessert. There is a small difference, but important. You will see your child the proper order of things is not the use of food. How can my child have to deal with bullying or making weight?

This can be very painful for children and their parents. But be careful not to react. You do not want the situation worse than it actually is.

How can my child have to deal with bullying or making weight? Continued ...

The first thing to do is listen to what he has to say really your son or your daughter. Then, depending on the personality of the child, you can walk your child through a few different answers. Some children can deal with teasing humor, a witty return. Other children can learn to ignore - they say they bounce surrounded by a field force, and only the negative comments.

There is no simple answer. In some cases where it is really unfair, you should talk with the teacher and complain. But in most cases, children can manage themselves, especially with the support of their parents, a sense of humor and a little creativity.
Parents of overweight children may feel discouraged. The effort to reduce the social pressure can be overwhelming. What can I say?
It is important to recognize what we do. We live in a society that, unfortunately, undermines our efforts to stay healthy. But parents should not be discouraged. After the family together and make changes in behavior, improve the health of your children much easier than you think.

After making some progress at home, I think it is important that parents turn their operations to outside society. You can start this trash have food vending machines in your child's school and school meals for the existence of better quality. Struggle for freedom to relax and not let them bulldozed for development.

Is it really in our best interests long term, countries face the problem of obesity in children - even financially. Because if we raise a generation of children who are overweight, diabetes and heart disease at an early age to become an economic impact of the financial crisis we face today is dwarf. Our most precious resource is our people. Not the health of our children, we got nothing.











Bin viler: Eat Right for longevity











Aging: everyone does, but it seems that some people are relatively unaffected by aging. Is this a good diet is the key to a healthier and longer lives?

Equal disease is aging?

Aging is often associated with the development of one or more chronic diseases related to, but not be so, says Jeffrey Blumberg, Ph.D., professor at the Friedman School of Nutrition Science and Policy, University of Tufts.
There is always only a matter of time until a heart attack or stroke, type 2 diabetes or cancer have to break a hip because of osteoporosis and Alzheimer's disease develop, even if these conditions are often associated with aging, says Blumberg.

Your risk of disease and disability increases with physical inactivity, genetic predisposition and poor diet.


Yes, what is the best diet to prevent, delay, or minimizing the conditions associated with aging, including inflamed joints marking the memory and vision problems?

Most food nutritional benefits greatly from the fresh vegetables, fruits and vegetables - which are naturally low in many nutrients and calories, says Bradley Willcox, MD, MPH, co-author of the program and the Okinawa Professor Geriatric Medicine at the University of Hawaii.

Experts suspect that the production of antioxidants, legumes and whole grains are largely responsible for booking over time found.

Antioxidants such as vitamin C and E and other compounds, including polyphenols and anthocyanins, battle free radicals - unstable forms of oxygen damage to cells. Free radicals form from normal metabolism. Your body produces in response to UV radiation of high intensity sunlight, air pollution, smoking and passive smoking.
The structure of free radicals contribute to aging process and developing a number of age-related diseases such as cancer, heart disease and inflammatory diseases, including arthritis. Even worse, aging increases free radical production. This means your diet should be healthier than ever during the year.

The question is, of course, how to do it?




Antioxidants create many of chaos, where more time is needed for longevity, and aging. We need to optimize a wide range of valuable nutrients such as protein, calcium and vitamin D, and minimize food components, including the effects of saturated and trans fats.

Even if none of these foods is the 芦Fountain of Youth禄, and may decrease regularly as part of a balanced diet, time takes toll on your body.


Nuts are cholesterol-free source of protein, and a worthy replacement for fatty meats. The research is published in the medical journal American Journal of Clinical Nutrition found that a group of about 35,000 women, those who ate foods rich in vitamin E, including nuts reduces the risk of stroke.

Almonds for their high vitamin C pecans, for its antioxidant and walnuts for omega-3 fatty acids.


* Top of breakfast cereals, yogurt, salads and cooked vegetables with an ounce of chopped walnuts.
* Snack (for one ounce of whole almonds around 24) for almost half the vitamin E you need daily.
* Enjoy a nut butter sandwich with whole grain. * Make a smoothie by blending a frozen medium banana, 1 / 2 cup plain non-fat yogurt, 1 / 4 cup chopped walnuts and 2 teaspoons sugar (optional).


According to the American Heart Association, ports, fish omega-3 fats, which reduce the risk of plaque formation in arteries, reduce blood triglyceride (fat) levels, thereby lowering blood pressure and reduces the risk of sudden death . Protein Fish is a good choice because of the relatively low in saturated fat and cholesterol.


Salmon, sardines and canned tuna fish is of the highest levels of omega-3 fatty acids.


* Have at least two fish meals a week instead of fatty meats.
* In light canned tuna or canned salmon or chicken salad instead of cheese.

Olive oil is rich in monounsaturated fatty acids are heart healthy and beneficial plant compounds. It is also without trans fats in margarines and other processed foods, and this is a good thing. A study in the journal 'Neurology published has found that in healthy individuals 65 years and older, more saturated fats and trans fats, more cognitive skills for six years.


The extra virgin variety. A recent study in the journal Annals of Internal Medicine found extra virgin olive oil less expensive than other types of higher rates of high density lipoprotein (HDL or good cholesterol) in men.

Extra Virgin Olive Oil is also an economic Oleocanthal, a compound that mimics the effect of anti-inflammatory drugs like aspirin and ibuprofen.


It is good for you, but do not overdo it, the calories of olive oil. Limit total oil consumption to 7 teaspoons daily (if all added fats and olive oil is from you) on a diet of 2,000 calories, 5 on the draft of 1600 calories.

* Make the sauce with some olive oil and balsamic vinegar to three parts.
* Choose olive oil instead of butter or margarine.
* Jacket lightly chopped broccoli, sweet or white potatoes, carrots and olive oil and bake on a baking sheet at 400 degrees until done.




Plans for fiber, vitamins and minerals, and hundreds of phytonutrients, anti-aging. When it comes to anti-aging, and products of better quality than others, according to US Department of Agriculture for testing antioxidant activity.

But all fruits and vegetables are better than nothing. People who have been included in production - more than 10 servings a day - have higher levels of antioxidants in their blood, which probably age better. Lovers also produce stronger bones, magnesium and potassium that fruits and vegetables supply (dark green and rich in vitamin C is essential for strong bones).

Fruits: Blueberries, cranberries, blackberries, raspberries, strawberries, apples and cherries.

Vegetables: spinach, kale,, broccoli, artichokes, avocado, asparagus, cauliflower, sweet potatoes, carrots, pumpkins and onions.


* Include fruit at least once a day for breakfast cereals, smoothies or salads, or snack for those who are. * Add dried cranberries or cherries, cooked whole grains.
* Make a quick guacamole by mixing large and ripe avocado, diced tomatoes and 1 tablespoon each olive oil, fresh chopped cilantro and chopped onion.
* Be ready to enjoy a smoothie with pumpkin 1 cup canned pumpkin 1 / 2 cup low-fat milk, cinnamon and sugar. Heat the rest of the box as a garnish. Frozen chopped kale or spinach soups and pasta dishes.


Legumes are packed with complex carbohydrates and fiber, to ensure an even more sugar and insulin levels in the blood and provide a source of protein without cholesterol. Legumes are also antioxidants.


From the black beans, soy beans, are all good for you.





Whole grain foods retain more nutrients from natural, especially anti-aging vitamin C, fiber and B vitamins than refined varieties. It is also an abundance of antioxidants.


Quinoa, millet, barley, oats, whole wheat pasta, bulgur, wild rice.




Dairy products are excellent sources of bone-strengthening calcium. They also provide protein, which strengthens bones and muscles and needed for advanced immune system function.


Milk, 1% low-fat or fat-free. Milk with vitamin D, necessary for the fortified calcium absorption. If adequate levels of vitamin D in May of the prostate, reducing the bowel and breast cancer.



Fighting Fat, live longer?

This is not just what you eat, when to stop the aging process. Calories count.

Being overweight stresses your heart, blood vessels and joints, accelerating age-related diseases, said Willcox.

Excess body fat also plays a role in the development of dementia, certain cancers and eye diseases including cataracts and age-related macular degeneration.

Cutting a few hundred calories per day for normal maintenance you can do everything you need to do 80 or 90 years you in relatively good health.

That's what Willcox and colleagues found that mortality rates are for 2000 by non-eating men. In the study, men consumed an average of 1,900 calories per day - about 15% below the average for the whole group - were less likely than 36 years of the study died.

Nobody knows exactly how a low-calorie diet prolongs life. Perhaps the secret lies in a slower metabolism, which is to consume less food. A lower metabolism means that your body produces fewer free radicals.

Reducing calories is also a reduction of core body temperature and insulin, two indicators of a long life. A recent study in the Journal of the American Medical Association found that overweight people should reduce their daily caloric intake by up to 25% more likely to reduce normal body temperature and levels of fasting insulin levels.
Removal: We all do. Perhaps the combination of a diet rich in anti-aging food with fewer calories overall can help us do better - and live longer.