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Back to school

It's back to school! In addition to buying books and school supplies, remember that preparing nutritious and tasty lunches/snacks is just as important to your children's school successes. Several studies show that feeding your children a healthy diet is key to optimal development and better school performance.

Here are 5 health tips to properly feed your children without spending too much time.

1. Prepare lunches / snacks in advance On less busy days, cut fruits and vegetables in advance so they are ready and easy to add to lunches. Also prepare small containers of dip or humus to make vegetables more appealing to children. Have fruits and vegetables already washed and easily accessible

2. Include good fats for brain and eye development Good fats are very important to improve cognitive development and vision, not to mention cardio-vascular importance. The best sources of good fats are fatty fish such as wild caught salmon, mackerel, sardines. Good examples would be a salmon sandwich or a mackerel dip.

3. Focus on quality carbohydrates Beware of sweet cereals (max of 10 grams of sugar per serving). Bread and other grains should be whole. The best source of carbohydrates: Fruits and vegetables!

4. Make sure your children eat breakfast A good, protein-rich, high-fiber, breakfast is crucial for having great energy throughout the day without over-stimulating insulin and creating jagged energy. An ideal breakfast: eggs (hard or scrambled), a slice of whole bread, fruits and vegetables such as tomatoes, mushrooms, peppers, etc.

5. Make sure your child is well hydrated A well-hydrated child will be less tired and will have a better concentration. Proper hydration helps maintain a healthy weight because dehydration can make you feel hungry and prompt you to overeat. Avoid sugary drinks such as energy drinks, juices and / or sodas. Just go for a bottle of simple water. If your children do not like the taste, why not add a few slices of lemon, strawberries and raspberries (frozen or not) or a little bit of 100% fresh juice.

Happy back to school!

Five Food Rules

Here are some tips on eating wisely:

1) Chew your food very well. This makes it easier for your enzymes to break food down into the energy needed to keep the body going.

2) When eating, stop when you are seven tenths full emphases the importance of moderation. Stop eating before you are completely full. This enhances the digestion and won't overload the liver and kidneys' ability to process waste products.

3) Eat in a quiet, non-stressful environment. Make the dinner hour a special time with no television, phone calls or other loud distractions. Sit down to eat and make a rule to discuss only pleasant topics.

4) Finish your last meal of the day at least three hours before bedtime. This prevents stress on the liver along with digestive problems like heartburn and acid reflux.

5) Eat a diet of primarily lightly cooked foods, especially if you have weak digestion. Cooking allows easier assimilation of nutrients.

Exercise

Summer is the best time to do vigorous exercise if the weather is not too hot, avoiding the peak hours of the summer heat 10am to 2pm (so best done in the early morning) — at least 1 hour a day to include 30 minutes of cardiovascular exercise that promotes sweating (eg running, swimming, tennis, cycling), 15 minutes of mild exercise (walking,) and 15 minutes of stretching.

Also, while doing daily activities, such as working outdoors or exercising, take breaks in the shade every hour to cool down your body.


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