Worst unhealthy snacks for school going kids

Worst Snacks to avoid in your school going Kid’s Lunchbox

This is my 6th blog on Back to School (BTS) deals and ideas. In this blog you will find information about The Worst Snacks to Pack in Your school going Kid’s Lunchbox.

What is Healthy Kids Food Chart?

Fats, Oils & Sweets -USE SPARINGLY

Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group-2-3 SERVINGS

Vegetable Group -3-5 SERVINGS

Fruit Group-2-4 SERVINGS

Bread, Cereal, Rice, & Pasta Group-6-11 SERVINGS

When children are young, we must train them how to eat for life and how to appreciate healthy foods in the future. Use this blog to learn about the foods that you should leave out of your child’s lunchbox, like fruit snacks and cheesy crackers, and what to pack instead.

Lunchables Ham & American Cracker Stackers

Nutrition Value:

300 calories, 10 g fat, 520 mg sodium

While sodium intake for 4 to 8-year-olds should be limited to 1,200 mg daily, this heavily processed cracker sandwich packs 43 percent of the daily recommended amount. Don’t be fooled by the marketing lingo on the box. Lunchables often include phrases such as a good source of protein and calcium. However, experts recommends cheese or low-fat Greek yogurt if you are trying to include more calcium and protein in kids’ diets.

Smart food White Cheddar Cheese Popcorn

Nutrition Value:

160 calories, 10 g fat, 290 mg sodium for 1 oz.

If popcorn is your child’s favorite snack, consider the calories, fat, and sodium you’ll save by packing a plastic baggie of air-popped popcorn instead of a variety that’s nutritiously closer to a bag of chips. This alternative can cut the snack down to 93 calories and 2 mg of sodium per serving while providing 3.5 g of fiber. Another crunchy and nutritious alternative is DIY trail mix made with whole grain cereal, like Cheerios

 

Sunny D Tangy fruit drink

Nutrition Value:

50 calories, 140 mg sodium, 11 g sugar for 6.75 oz.

A fruit drink that contains only 5 percent juice is usually loaded with sugar. In fact, the first two ingredients in Sunny D, are water and corn syrup. Since the grams of sugar listed on nutrition labels include both natural and added sugars, it’s important to look at the ingredient list, . Natural sugars include fructose from fruits, and lactose from milk and milk products. “If sugar is the first or second item in the ingredient list, you are eating mostly sugar.

Ritz Handi-Snacks Crackers ‘n Cheese Dip

Nutrition Value:

100 calories, 6 g fat, 330 mg sodium

Another salty cheese-and-crackers combo, this snack pack contains 2 g of protein and takes care of only 6% of daily calcium needs. For healthy alternatives that are equally fun to eat, make tiny sandwiches by topping whole grain mini bagels, pita bread or tortillas with nut butter or low-fat cheese, suggests Krieger

Cheez-It crackers

Nutrition Value:

180 calories, 9 g fat, 290 mg sodium for 1.25 oz.

While a single-serving package of Cheez-Its falls into the appropriate 100 to 200 calorie range for a snack, the crackers are low in fiber and easy to overindulge. Instead of packing these chips as a main lunch dish, balance one package with a hardboiled egg for a meal.

Hostess Mini Blueberry Muffins

Nutrition Value:

150 calories, 8 g fat, 8 g sugar for 1 package

These muffins should not be included in a nutritious morning meal. With only three muffins in each bag, your child will be left unsatisfied. Cooking nutritious breads instead will let you sneak in fruits and vegetables and keep your kid from experiencing a sugar crash once the bell rings.

Keebler Cheese and Peanut Butter Sandwich Crackers

Nutrition Value:

90 calories, 2 g fat, 120 mg sodium

Cheese and peanut butter are healthy additions to any lunchbox, but this snack packs little nutritional value compared to the real deals. For example, a 2-tbsp serving of creamy peanut butter contains 7 g of protein, and a 1-ounce serving of low-fat cheddar cheese has 7 g of protein and takes care of 12% of daily calcium needs. These crackers contain only 4 g of protein and 2% calcium per serving.

Kellogg’s Special K Chocolaty Pretzel Bar

Nutrition Value:

90 calories, 2 g fat, 45 mg sodium, 12 g sugar

While this box of bars carries the same marketing lingo as Special K cereal, the sweet and salty breakfast treat has little nutritional value and cannot replace a bowl of cereal with milk. Scan the ingredient list first, advises Krieger. Look for whole grain oats, and if sugar is near the top and your bar is covered in chocolate (like this one), you’re getting mostly sugar, she explains. Instead of a cereal bar, pack a baggie of Cheerios, which provide at least 8 grams of whole grains and only 1 g of sugar per serving.

 

Doritos Nacho Cheese Tortilla Chips

Nutrition Value:

150 calories, 8 g fat, 180 g sodium for 1 oz.

While single-serving bags like these are available, Krieger says she too often sees kids eating from larger bags of chips that are available at convenience stores. With only 1 g of fiber and 2 g of protein, this snack has very little nutritional value. Packing slices of cheddar cheese and crackers provides a healthy alternative that kids can assemble at the lunch table, which is something Krieger has found helps kids enjoy healthy foods more

Fruit Gushers

Nutrition Value:

90 calories, 45 mg sodium, 12 g sugar

While the box touts that these gummies are made with real fruit, “they’re still candy and need to be treated as candy,” says Krieger. As children eat more of these fruity candies, they become less likely to be satisfied with the natural sweetness of fructose found in fruit, she warns. Teach kids to enjoy sweet things in moderation by serving fruits and vegetables together, says Krieger, who suggests the following pairings: cucumbers and grapes; baby carrots with raisins and cinnamon; and peppers and strawberries.

Goldfish crackers

Nutrition Value:

210 calories, 9 g fat, 360 mg sodium for 1.5 oz.

This snack smiles back with 360 mg of sodium—and only 1 g of fiber. While you can buy the cutesy crackers in single portions, this is another chip-like treat that is easy to overindulge in. Opt for rice cakes to satisfy a craving for something salty or crunchy. Or instead of Goldfish, look for Annie’s Homegrown Cheddar Bunnies, which contain 140 calories, 6 g of fat, and 230 mg of sodium per 1-ounce packet

Smucker’s  Uncrustables

Nutrition Value:

210 calories, 9 g fat, 240 mg sodium, 9 g sugar, 6 g protein

The peanut butter stuffed into this creation is made with seven ingredients and is mixed with jelly made from grape juice and high fructose corn syrup. At the same time, Smucker’s makes all the ingredients needed to create a nutrient-dense classic PB&J sandwich—if you’re willing to do the work. Smucker’s Natural Peanut Butter has only two ingredients: peanuts and 1 percent or less of salt. Pair it with Smucker’s Simply Fruit Concord Grape Spread, which actually lists concord grapes in the ingredient list, and you’ve created a healthier alternative that can be cut into any shape.

Easy to make Lunches for School Going Kids

Cut carrots, cucumber, and cabbage in small pieces. Add a small spoon of olive oil, salt

Celery stuffed with cream cheese.

Whole wheat bagels with either crème cheese

Apples with Carmel dip

Fill your lunch box with a scoop of hummus, veggie sticks, and pita strips.

Clementine

Clementine is great for school lunches. Good Source for vitamin C.

Small homemade pizzas

Slice hard rolls, bagels, or English muffins into half size. Top with tomato sauce seasoned with Italian seasoning. Sprinkle with mozzarella cheese and pizza toppings. Broil until cheese melts.

Cold-cut roll ups (lean, low-fat turkey, ham, or roast beef with low-fat cheese on whole wheat tortillas)

Cracker sandwiches (whole-grain crackers filled with low-fat cream cheese or peanut butter and jelly)

Do not miss back to school health checklist

Important Printable Back to School Health Checklist

This is my 6^th blog on back to school deals and ideas. In this blog you will see health check list for school going kids.

How kids develop language skills, hear sounds and see the world around them can have a profound impact on the way they learn in school and experience life. Some simple checks to ensure they are putting their best foot forward—in addition to those overpriced shoes you were talked into buying—may help in the long run

Getting your child ready in the September for school involves more than just purchasing shiny new school supplies and trendy clothing. It also involves updating your child's immunizations, making appointments for routine screening tests and informing the school of any health issues your child may have. Keep track of everything during this busy time with this handy back-to-school health checklist: 

Check Immunization records

Ensure your child's preschool immunization is completed prior to entering Kindergarten to protect her against vaccine-preventable diseases. The Hepatitis B immunization is provided to Grade 5 students annually and Grade 9 students receive boosters for tetanus, diphtheria and pertussis.

 

Vision screening done

Have your child's vision tested before he starts Kindergarten (ideally by age three) and annually until age 18. As much as 80% of learning is visual, so ensuring children can see properly will help them reach their full potential in the classroom. The cost of eye exams for children up to 18 years of age is covered by Alberta Health.

Approximately 86 per cent of children start school without ever having had an eye examination and a surprising one in four children has an undetected vision problem that can interfere with their ability to read and learn.

If you notice your child holding reading materials too close to his eyes, constantly rubbing his eyes, continuously squinting, or with irritated or teary eyes, it might be time for a visit to an optometrist

 

Hearing/speech screening results

If you suspect your child may have a hearing or speech problem, check with your doctor for a referral to an audiologist and/or speech specialist. An undetected problem could interfere with your child's learning.

Canada’s policy of screening at birth for hearing defects helps identify over 2000 children a year born with hearing loss. Post-natal causes, however, can range from extreme wax build-up to recurrent ear infections, inner-ear abnormalities, family history, prolonged high fevers, meningitis, mumps or measles (to name a few). We hear you. It’s a laundry list of potential hearing impairment suspects

There is a significant link between literacy, language development and learning disabilities so if you have concerns, talk with your child’s teachers right away and source out professionals to get an assessment. If deemed necessary, preventative treatment in the form of speech therapists, occupational therapists and others, can make a big impact. It’s important to note that while we, as parents, often feel scared or embarrassed by a learning disability, children don’t usually feel the same stigma and are much more open to early intervention and guidance.

Dental checkup results

Regular dental checkups should begin by age three. If your child hasn't had her teeth examined prior to starting school, now is a good time for it. Regular checkups and cleanings help detect and prevent dental problems early.

Emergency contacts name

Make sure the school has up-to-date emergency numbers, including contact information for parents, physicians, etc.

Health conditions (allergies)

Ensure the school has up-to-date information about any physical impairments or medical conditions your child may have, including allergies. Also inform the school about any medications your child takes.

 

Backpack basics

Your child's backpack should fit properly and shouldn't be too heavy for him to carry. It shouldn't be more than 10% to 15% of his body weight and should have broad shoulder straps and a waist strap that keeps the bag firmly on the spine. Watch for warning signs that the bag may be too heavy to carry such as sore shoulders or changes in posture.

Nutrition plan

Ensure your child has a healthy breakfast before heading to school in the mornings, and help her pack a nutritious lunch. Planning meals ahead of time and involving children in planning and preparation can make this task more manageable and fun.

Excellent news for migraines sufferers

New hope for migraines sufferers

This is my third blog on migraines. Before we see that new research let us see some basic info about migraines.

What is migraine?

This is a severe, painful headache that is often preceded or accompanied by sensory warning signs such as flashes of light, blind spots, tingling in the arms and legs, nausea, vomiting, and increased sensitivity to light and sound. The excruciating pain that migraines bring can last for hours or even days.

 

Why migraine?

Migraine headaches result from a combination of blood vessel enlargement and the release of chemicals from nerve fibers that coil around these blood vessels. During the headache, an artery enlarges that is located on the outside of the skull just under the skin of the temple (temporal artery). This causes a release of chemicals that cause inflammation, pain, and further enlargement of the artery.

What causes migraines?

Some people who suffer from migraines can clearly identify triggers or factors that cause the headaches, but many cannot. Potential migraine triggers include:

Allergies and allergic reactions

Bright lights, loud noises, and certain odors or perfumes

Physical or emotional stress

Changes in sleep patterns or irregular sleep

Smoking or exposure to smoke

Skipping meals or fasting

Alcohol

Menstrual cycle fluctuations, birth control pills, hormone fluctuations during menopause onset

Tension headaches

Foods containing tyramine (red wine, aged cheese, smoked fish, chicken livers, figs, and some beans), monosodium glutamate (MSG), or nitrates (like bacon, hot dogs, and salami)

Other foods such as chocolate, nuts, peanut butter, avocado, banana, citrus, onions, dairy products, and fermented or pickled foods.

Triggers do not always cause migraines, and avoiding triggers does not always prevent migraines.

What are the symptoms of migraine?

Symptoms of migraine can occur a while before the headache, immediately before the headache, during the headache, and after the headache. Although not all migraines are the same, typical symptoms include:

Moderate to severe pain, usually confined to one side of the head, but switching in successive migraines

Pulsing and throbbing head pain

Increasing pain during physical activity

Inability to perform regular activities due to pain

Nausea

Vomiting

Increased sensitivity to light and sound

How is migraine diagnosed?

Physicians will look at family medical history and check the patient for the symptoms described above in order to diagnose migraine. The International Headache Society recommends the "5, 4, 3, 2, 1 criteria" to diagnose migraines without aura. This stands for:

5 or more attacks

4 hours to 3 days in duration

At least 2 of unilateral location, pulsating quality, moderate to severe pain, aggravation by or avoidance of routine physical activity

At least 1 additional symptom such as nausea, vomiting, sensitivity to light, sensitivity to sound.

Tests such as electroencephalography (EEG), computed tomography (CT), magnetic resonance imaging (MRI), and spinal tap may also be performed that check for:

Bleeding within the skull

Blood clot within the membrane that covers the brain

Stroke

Dilated blood vessel in the brain

Too much or too little cerebrospinal fluid

Inflammation of the membranes of the brain or spinal cord

Nasal sinus blockage

Postictal headache (after stroke or seizure)

Tumors

Difference between migraines and headaches

Basic headache is usually just a pain in the head, neck, and/or eyes. One may or may not feel a little nauseous. They're usually knocked out with some Ibuprofen or Naproxen (Aleeve), and a little rest.

Migraines are a type of headache where the blood vessels that are located in one's brain are dilated, and are pushing the sensitive nerves in the head. They blood vessels actually pulsate, causing the throbbing feeling in one's head.

Researchers have discovered a new compound that could potentially treat migraines by blocking light sensors in the eyes, according to a study published in the journal Nature Chemical Biology. Researchers from the Salk Institute for Biological Studies have found that a series of compounds called opsinamides can block a receptor in the eye called melanopsin - a receptor found in neurons connecting the eyes and the brain. The researchers discovered 10 years ago that melanopsin is responsible for sensing light on its own, away from normal vision. Continued research found that this receptor is responsible for maintaining sleep cycles and various other sensitivity functions in those with healthy vision.

The receptor was also found to be responsible for constricting the pupil within the eye when it is exposed to bright light, triggering the light-sensitivity that is commonly linked to migraines. The receptor also picks up on light-sensitivity as we sleep, explaining why sleep patterns can be disrupted if exposed to artificial light during the night. From this discovery, the researchers believed that if they could find a way to block melanopsin, treatments could be created to prevent and treat migraines. However, there are other receptors that are closely related to melanopsin - rhodopsin and cone opsins - which are responsible for processing visual information to the brain. Therefore, the researchers needed to create a drug that blocked melanopsin but did not interfere with the other receptors.

Opsinamides successful in mice study

For their latest study, the researchers analyzed hundreds of chemicals from the Lundbeck library to see whether each chemical would block melanopsin, and they measured the calcium levels when the receptors were exposed to light.

The study authors say that calcium levels increase in melanopsin when it is exposed to light, signifying that the light has been sensed and that a signal is being sent to the pupil of the eye. A series of chemicals - opsinamides - were found to block the increase in calcium, meaning they were stopping melanopsin from becoming active. The opsinamides were also showing no interaction with rhodopsin or cone opsins, so the chemicals were tested on mice to measure the psychological response, as well as the effect on their melanopsins.  When the eyes of the mice were exposed to bright light after being treated with one of the compounds, the pupil of the eye did not shrink in size as normally expected, indicating that the compound was blocking the melanopsin receptor. The opsinamides appeared to have no effect on those mice as they were lacking melanopsin, meaning that the chemicals were specifically targeting this receptor. Additionally, when the compounds were tested on newborn mice, they did not avoid bright light - something newborn mice are known for doing before they have even opened their eyes.

 

Potential treatment for migraines

Satchidananda Panda, associate professor at the Regulatory Biology Laboratory at the Salk Institute and lead author of the study, says that up until now, everything known about melanopsin has been discovered using inactive mice. This research therefore offers a new way to study the compound.  Kenneth Jones, former project head at Lundbeck, adds, the two compounds require further optimization in anticipation of clinical testing but are extraordinarily useful for research purposes and as leads in the discovery process.

The researchers say that one of the co-authors of the study, Jeffrey Spouse, has co-founded a start-up company called Cyanaptic, which will study the compounds further. Panda adds that once these compounds are further examined and developed, they could be useful to many people in different clinical settings, particularly shift-workers who have disrupted sleep patterns and exposure to sunlight when trying to sleep during the day. "There are many people who would like to work when they have migraine pain exacerbated by light," adds Panda. "If these drugs could stop the light-sensitivity associated with the headaches, it would enable them to be much more productive."

(Source- journal Nature Chemical Biology)

Know more about back pain (new treatment options)

Know about your back pain

This is my 6^th blog on back pain. In the last blog you learn some nice bedding tips to cure back pain. In this blog you will see some new treatment options for back pain.

Back pain is a very common human misery. It often comes on unexpectedly and can be the result of an accident, sudden movement, or long-term stress on the spine. Once you have a back problem, there are ways that you can try to reduce repeat injuries and allow yourself to move freely again.

Why back pain?

Back pain is especially intrusive and debilitating because of the central role the spine plays in our lives. Although we all get occasional back pains from sitting too long, for instance, acute or prolonged back pain could be a signal that there’s a problem. A visit to the doctor is in order to rule out any serious difficulties.

The spine is a very complex structure, so the reasons for pain are many and varied. One major cause is degeneration of the discs. Through the wear and tear of life, the discs act as the body’s shock absorber. After a while, these can compress and trigger pain. Even though the problem might seem to have started suddenly, chances are that the condition was building up, and a sudden movement may have been the final straw.

Treatment options

Bed rest is not good idea

Not long ago, many doctors recommended bed rest for sore backs, but that way of thinking has changed. Bed rest may still be recommended, but only for the first 24 to 48 hours of pain – then it’s time to get moving again.

Acute pain

For an acute strain, short-term bed rest, over-the-counter pain relievers (such acetaminophen, ibuprofen, or ASA), and heat packs are often enough to get you over the hump. Moving about may not be comfortable, but it’s often the best way to heal your back if your doctor advises you to do this. Your doctor might also recommend a muscle relaxant, a medication usually used for short-term relief unless your doctor specified otherwise.

Chiropractors a good choice

Chiropractors and physiotherapists also play a role in back health. Chiropractors use carefully applied techniques (also known as "adjustment") to physically manipulate the joints of the spine, which can help relieve back pain.

Physiotherapy another choice

 Physiotherapists can teach you how to move so you can avoid pain. Both health professionals can also show you how to prevent future back injuries.

Sometime surgery needed

Severe back injuries may need surgery but, as with bed rest, doctors are trying to limit the number of operations being done. It seems that time is really the healer in most back injuries, and now doctors are waiting months before deciding whether or not an operation really is the best solution.

Prevention is the best cure

The best way to beat back pain is through prevention. Some of the following suggestions might help avoid a back injury:

•Maintain your ideal body weight – more weight increases the stress on the spine.

•Exercise to increase the strength of your abdominal and lower back muscles, which help support the spine.

•Learn to lift objects safely – lift with the legs, don’t bend your back.

•Practice good posture, both standing and sitting.

•Wear good, supportive shoes.