Benefits of Reflexology by Celebrity Fitness Expert Dr.Neeraj Mehta

Reflexology, considered effective for many medical and physical conditions, works by improving the circulation in the body and releasing blockages of energy points. Experts claim it works for backaches, headaches, stomach aches and certain muscle spasms. For some, it works instantly, while for others it may take many sessions. We spoke to Dr Neeraj Mehta, an alternative medicine professional for the benefits of Reflexology...

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Benefits of Red food by Fitness Expert and Nutritionist Neeraj Mehta

Packed with phytochemicals like lycopene and anthocyanins, red foods help increase heart and circulatory health, improve memory, support urinary tract health, and decrease the risk of certain types of cancers. Try these red foods:

Cherries – This delicious fruit is high in antioxidants that have been shown to protect against heart disease, diabetes, and arthritis. A rich source of antioxidants, tart cherries also help reduce inflammation in the body and relieve pain from gout and arthritis.

Cranberries – High in antioxidants and proanthocyanidins, cranberries have been shown to prevent bacteria from adhering to the urinary tract wall and reduce inflammation in the body.

Red bell peppers – Bell peppers are low in calories and fat and high in vitamin C and fiber. Eating bell peppers has been linked to increased immunity, improved digestion, lower cholesterol, and a decreased risk of colon cancer.

Tomatoes – High in the antioxidant lycopene, tomatoes have been shown to help reduce damage to our cells and decrease the risk of cardiovascular disease and diabetes.

Beets – This low calorie veggie is high in fiber, folate, and vitamins A, C, and K. Beets have been shown to optimize digestive health, decrease inflammation, and help fight heart disease.

Other Red Foods

Other delicious red foods include strawberries, raspberries, watermelon, pink grapefruit, pomegranate, red kidney beans, red apples, red grapes, red pears, radishes, radicchio, red onions, red potatoes, and rhubarb.

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Nutritional needs of toddlers and young children by Fitness Expert and Nutritionist Neeraj Mehta

An important part of a toddler’s diet is calcium (they need about 500 mg/day), and the best source of this nutrient is milk. Until the age of two they should drink whole milk, but older toddlers can usually switch to 2% or skim milk if approved by your pediatrician. If your kids are lactose intolerant or don’t like dairy, incorporate calcium-rich foods like fortified soy products, cereals, and orange juice.

Toddlers need 7 mg a day to prevent iron deficiency, which can affect growth, learning, and behavior. In infancy, breast-milk has a readily-absorbed type of iron, and baby formula and food is usually iron-fortified, so babies don’t need to worry about getting enough iron. After switching to “real” food, it's important to ensure that your child is eating good sources of iron like fortified cereals, small amounts of red meat (like soft meatballs), or eggs.

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Dietary guidelines for toddlers and young children by International Fitness Expert & Nutritionist Neeraj Mehta

Fruits and vegetables

Two servings each per day. These may be given as snacks, such as apple or carrot slices. Also try adding veggies to soups.

Whole grains

Four daily servings. Can include buckwheat pancakes or multigrain toast for breakfast, a sandwich on wheat bread for lunch and brown rice or another whole grain as part of the evening meal.

Milk and dairy

Three servings or one pint of whole milk per day. Cheeses, yogurt, and milk puddings are useful alternatives.

Protein

Two servings a day. Encourage your child to try a variety of proteins, such as turkey, eggs, fish, chicken, lamb, baked beans, and lentils.

Vitamins and minerals

Check with your child's doctor to be certain their diet is adequately meeting the recommended nutritional needs for this age group

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Children and Exercise

Children and Exercise

          A relationship between lack of activity and increases in body fat levels for children in the country, is the concern of all health departments. However, in the past five years, organizations have set down their own guidelines for youth

Immediate Benefits of Exercise:

•         Improved ability to meet the demands of daily physical activity

•         Improved result in physical performance tests

•         Improved motor skills

•         Reduced injuries.

•         Fewer chronic health conditions and a lower risk for developing chronic health problems than sedentary children introducing fitness for preschool years.

Importance of Hydration

          Because of more heat produced in a child’s body, children should be encouraged to drink cool water before, during and after exercise and also throughout the day to help reduce their chances of becoming dehydrated.  Dehydration can lead to elevated body temperatures, which if left untreated can eventually lead to heat exhaustion, heat cramps, or cardiac arrhythmia.   

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"nutritionally balanced meal for kids", By Celebrity Fitness Expert & Nutritionist Neeraj Mehta

A child must always have clean and nutritionally balanced meal i.e 50-60% of daily caloric intake from carbs, 25-30% from protein and 10-15% from fats. It is always wise to have a meal plan. It always helps in preparing a balanced meal, helps to plan ahead for the day, provides variety, ensures nothing important is being missed out and also takes care of special requirements, if any, say Neeraj Mehta, Nutrition and Fitness expert. Focus should be made on giving them complex carbohydrates eg sweet potatoes, brown rice, oats, bran bread. Sweets and sugary foods should be avoided right from the early stages of a child’s life. Instead encourage them to eat an assortment of fruits such as papaya, berries, and citrus fruits. They taste great and are also filled with vitamins. Since it may not be practical to avoid candies and cakes altogether, it is always wise to have a day assigned in one’s meal plan and a small portion could be given. Proteins are essential for building and repairing various tissues in our body. They can be obtained from fish, poultry, eggs, soy, and dairy products.

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"Top tips to promote healthy childhood eating" by Celebrity Fitness Expert and Nutritionist Neeraj Mehta

Top tips to promote healthy childhood eating

• Have regular family meals. Knowing dinner is served at approximately the same time every night and that the entire family will be sitting down together is comforting and enhances appetite. Breakfast is another great time for a family meal, especially since kids who eat breakfast tend to do better in school.
• Get kids involved. Children enjoy helping adults to shop for groceries, selecting what goes in their lunch box, and preparing dinner. It's also a chance for you to teach them about the nutritional values of different foods, and (for older children) how to read food labels.
• Opt for fresh or frozen vegetables instead of canned vegetables.
• Cut back on salty snacks as potato chips, nuts, and pretzels.
• Choose low-salt or reduced-sodium products.

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"Top Six Vitamins and Minerals for Kids" by Fitness Expert Neeraj Mehta

Top Six Vitamins and Minerals for Kids and Youngers

·        Vitamin A promotes normal growth and development; tissue and bone repair; and healthy skin, eyes, and immune responses. Good sources include milk, cheese, eggs, and yellow-to-orange vegetables like carrots, yams, and squash.

·        Vitamin Bs. The family of B vitamins -- B2, B3, B6, and B12 -- aid metabolism, energy production, and healthy circulatory and nervous systems. Good sources include meat, chicken, fish, nuts, eggs, milk, cheese, beans, and soybeans.

·        Vitamin C promotes healthy muscles, connective tissue, and skin. Good sources include citrus fruit, strawberries, kiwi, tomatoes, and green vegetables like broccoli.

·        Vitamin D promotes bone and tooth formation and helps the body absorb calcium. Good sources include milk and other fortified dairy products, egg yolks, and fish oil. The best source of vitamin D doesn't come from the diet -- it's sunlight.

·        Calcium helps build strong bones as a child grows. Good sources include milk, cheese, yogurt, tofu, and calcium-fortified orange juice.

·        Iron builds muscle and is essential to healthy red blood cells. Iron deficiency is a risk in adolescence, especially for girls once they begin to menstruate. Good sources include beef and other red meats, turkey, pork, spinach, beans, and prunes.

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