Keeping The family Healthy

Episode Transcript

Speaker 1 (00:00):
Hello everybody, and welcome. I hope everyone is doing well today.
Today we're going to talk about empowering families to live
their healthiest and happiest live. Today we're going to discuss
keeping your family healthy through diet and nutrition. We're going

(00:21):
to get into what makes a balanced meal, tips for
creating healthy eating habits, how to balancechloric intake with expenditure,
and the role of vitamins and minerals and supplements and
maintaining wellness. Whether you're a busy parent or just looking
to improve your family's eating habits, this episode is for you,

(00:43):
So let's go ahead get started. Why nutrition matters for
your family. The food we eat is the fuel that
powers our bodies and minds. Proper nutrition is essential for
growth and development, especially in children who need nutrient rich
foods for strong bones, brain development, and overall health, energy

(01:06):
and focus. A balanced diet helps the whole family stay
active and sharp throughout the day. I mean, we all
need that. How often do we get that two o'clock
brain fog? And there's a lot of reasons why, and
a lot of it has to do with the food
that we're eating, and in our particular diet preventing illness.

(01:29):
Proper nutrition boosts the immune system and helps prevent chronic
disease like diabetes, obesity, and heart disease. And I'm just
going to say amen to that. Building a balanced meal
the basics. A healthy meal includes protein. Why it's important.
It builds and repairs muscles, supports the immune system, and

(01:52):
keeps you feeling full longer. Sources of protein meats, chicken, turkey, fish, eggs, lentils,
tofu and nuts. Red meat obviously, beef is probably my favorite. Carbohydrates, wine,

(02:14):
it's important the body's main energy source. Sources whole grains
like brown rice, quineois, whole wheat, bread, and starchy vegetables
like sweet potatoes. Avoid refined carbs like white bread and
sugary snacks, and a whole lot of chips. So healthy fats.
People always think, well, you can't eat fat. If you

(02:35):
eat fat and you get fat, that's not true. This
is why healthy fats are important. Supports brain health, hormone production,
and nutrient absorption. Sources of good fats we call them
omego threes, avocados, nuts, some seeds, olive oil, and fatty

(02:56):
fish like salmon. So fruits and vegetables. Why it is important,
packed with vitamins, minerals, fibers, and ioxidants. So aim for
a variety of colors to ensure a range of nutrients.
I think leafy greens, bright oranges, and deep purple. It's
going to help you get just a really good range

(03:18):
of nutrients and your body needs all of it. Dairy
or dairy alternatives Why it's important. Provides calcium and vitamin
D for bone health. Vitamin D is so important for
so many things other than just bone health. Sources low
fat milk, yogurt, cheese, or plant based alternatives. I'm not

(03:39):
a fan of it, like almond or oat oat milk
for fortified or fotified fortified with calcium. Just be careful
with the oat milk. There's a lot of things that
I don't really like, but it's popular, so I thought
I would throw that in there because it's you know,
it's better than nothing. Healthy meal ideas for the family

(04:02):
breakfast Greek yogurt with fresh berries, granola and a drizzle
of honey. That sounds delicious. Scrambled eggs with whole grain
toast and avocado slices. Lunch, grilled chicken salad with spinach, cherry, tomatoes,
cucumbers and balsamic vinegarette, whole wheat turkey wraps with hummus

(04:25):
and a side of carrot sticks. Dinner baked salmon with
quinoa and steamed broccoli stir fried tofu. I'm just not
a big tofu guy, but a lot of people out
there and I respect you for that. With mixed vegetables
and brown rice snacks, apple slices with almond butter, homemade

(04:51):
trail mixes with nuts seeds, and a few dark chocolate chips,
and you know, a bag of oreos. Just kidding, do
love oreos? In moderation caloric intake and expenditure, It's a
balance here, okay, So maintain a healthy weight. We need
to balance the calories that you consume with the calories

(05:14):
that you burn. Here's how know your family's needs. Caloric
needs very based on age, gender, activity level, and health goals.
Adults generally need eighteen hundred twenty four calories daily, when
children need needs depend on their growth stage. Stay active.
Regular exercise is key to burning calories and staying healthy.

(05:38):
Encourage family walks, bike rides, backyard games. You know, just
get up off your rear end. And go do something.
As I'm sitting here at my rear end right now,
avoid empty calories. Limit sugary drinks, processed snacks, and fast
foods which add calories without much nutrition. While I'm thinking

(06:00):
about it, don't let your kids get hooked on these
energy drinks. Okay, I know they say there's no calories,
but they have artificial sweeteners in there that can do
a whole lot more harm and can actually, I'm not
going to go into it all right now, but can
actually make you gain fat. And we'll get into that

(06:23):
on another episode of this. But don't let them get started.
They're bad for you all the way around. Stay away,
and if you're also drinking them all the time to
stay awake and have fake energy, just start weeding yourself
off of it and start eating right. And there's some
other things you can do to get your energy up
with all that crap. Vitamin and mineral rich foods. Certain

(06:48):
vitamins and minerals are essential for family health. Here are
some examples and where to find them. Vitamin CE boost immunity.
It's found in oranges, strawberries, and belpit and some other fruits.
Vitamin D supports bone health. Found in four to five milk,
eggs and sunlight. Don't be afraid of the sun, guys.

(07:09):
You know, if you live in a climate where you
can go outside for fifteen or twenty minutes and get
some sun without sunscreen, do it. Okay, don't run from
tree to tree or umbrella to umbrella or lather on
sunscreen because you're going to be outside for fifteen twenty minutes.
Go ahead and get the sun and the benefits of
the sun. It can do so many more things than

(07:31):
just bone health. Fifteen or twenty minutes of some bright
sunshine on your chest and your arms and body shoulders.
It can increase your testosterone exponentially, and it does other
things that are great for your hormones. Again, we'll get
into a different we'll get into more about that later on.
Iron prevents anemia and supports energy. It's found in spinach,

(07:55):
beans and lean red meat. Man, eat you some steaks
and some ribbon, and you get your iron. My daughter's
have been a little bit iron deficient, so we've had
to change her diet, and now she's doing so much better.
She's in a lot better mood, and that's a really
good thing. You know. Teenagers Calcium builds strong bones, found

(08:19):
in dairy kale and fortified plant based milk. I try
to throw this in for plant based people and vegans
and vegetarians and things. It's not my cup of tea,
but I respect those that do go that route. Omega
three fatty acids supports brain health, found in salmon, walnuts,
and flax seeds. Should you use supplements? Supplements can help

(08:44):
fill gaps in your diet, but they're not a substitute
for whole foods. And here's what to consider when supplements
make sense. If you or your child has dietary restrictions vegan,
lactose in tolerant, et cetera. If a doctor recommended them
for deficiency like iron or vitamin D. Common supplements multi

(09:07):
vitamins for general health, fish oil for omega threes, calcium
and vitamin D for bone health. Choose wisely. Look for
trusted brands with third party testing to ensure quality. The
fun and reward of healthy eating, so making healthy eating
a family activity is fun and rewarding. And here's why

(09:30):
cooking together. Prepping meals as a family teaches kids valuable skills,
and it creates bonding moments and hopefully not too many arguments,
because you know, when your kids get to a certain age,
they know everything, including how to cook, even though they've
never cooked a dog one thing in their life. My

(09:50):
kids have a word for that if you're a certain
kind of mom. I can't remember what it is. They
always come up with these new terms, and we're supposed
to know what they mean. Try new foods, experiment with
cuisines from around the world to keep meals exciting, improved
mood and energy. Eating well can enhance mental and physical

(10:13):
well being, leading to a happier household. Very true. So
I just got some final thoughts for you. Keeping your
family healthy through diet doesn't have to be complicated. Just
focus on balance meals, Incorporate a variety of nutrient rich foods,
and stay mindful of chloric balance. You can set the

(10:36):
foundation for lifelong health. Don't forget to make it fun.
Explore some recipes, enjoy meals together and celebrate small victories
and creating a healthier habits. And that's the key to
me is it's small victories. You're not going to save
the world every single day, but you are going to
have some small victories along the way. So when you

(10:56):
get a win, enjoy that win, and then you can
move on to the next. It'll make your household and
your life so much happier knowing that you're celebrating something,
something good. So I hope this was good. We're going
to get into a lot more depth on some of
these things because I'm very passionate about this, and until then,
I hope you all have a great day and God

(11:17):
bless