Wall Ball: Directions for kids: this game is best played in groups of three or four kids. Start by facing a wall and designate an order: player 1, 2, 3, and 4. Player 1 throws a tennis ball against a wall and then moves out of the way. Player 2 then tracks the balls, runs to retrieve it, and from that spot, throws it against the wall. Players 3 and 4 follow suit. Each player must retrieve the ball after only one bounce.
To increase difficulty and add fun. Incorporate the following progression: Kids should learn to throw with both hands. This improves coordination, increases, bodily strength, and helps avoid overuse injuries on one side of the body. So every other game plyed should be based on each participant throwing with their nondominant hand. Not only is this difficult, but tremendously fun to master.
The Benefits: Cardiovascular fitness, tactical thinking, greater strength.
Dynamic "Simon Says" Directions for kids: Just like tag, this conventional game is fun, but can also be a great fitness-oriented experience when played with certain rules. "Simon" should create the game so that the commands incorporate one of the following: Running, Jumping, Crawling, Climbing, Skipping, Throwing or Kicking.
Don't just stay in place: Make the participants move from one place to another. For example "Simon says: Run to the nearest tree," or "Simon says: Skip for 10 seconds." Also, play the game at warp speed. That is have each Simon command come right after the other so that the participants are constantly moving and changing direction.
The Benefits: Cardiovascular fitness, improved coordination, greater strength
Thursday, March 26, 2009
Games for Kids
BALLOON UP:
Blow up 8 to 20 balloons(depending on how many kids are participating). Start by throwing one balloon up in the air - the objective is for you to keep all the balloons from touching the ground. Every 10 seconds, throw another balloon into the mix. This is a great game to do with a group of kids.
To increase difficulty and add fun. Incorporate the following progressions:
In groups, each participant is allowed to touch a balloon only once. Someone else must hit the balloon before they are allowed to hit it again.
You can use only your right hand, left knee, right elbow, and so on.
The benefits: Better hand-eye coordination, Improved agility, Cardiovascular fitness.
TAG VARIATIONS:
One-Legged Tag: All participants must be on one foot the entire time.
Small Area Tag: Make the playing field a small area, so that participants must stay within close quarters during the game. Less running, but much more tactical thinking.
Monkey Tag: Each participant must squat down and stay in that position the entire time. They can run, jump, and side skip to move and avoid being tagged, but they must do so from this deep squatted position.
Crawling Tag: Each participant must be on all fours and bear crawl during the entire game.
The benefits: Cardiovascular fitness, improved agiltiy speed, greater strength and flexiblity
Blow up 8 to 20 balloons(depending on how many kids are participating). Start by throwing one balloon up in the air - the objective is for you to keep all the balloons from touching the ground. Every 10 seconds, throw another balloon into the mix. This is a great game to do with a group of kids.
To increase difficulty and add fun. Incorporate the following progressions:
In groups, each participant is allowed to touch a balloon only once. Someone else must hit the balloon before they are allowed to hit it again.
You can use only your right hand, left knee, right elbow, and so on.
The benefits: Better hand-eye coordination, Improved agility, Cardiovascular fitness.
TAG VARIATIONS:
One-Legged Tag: All participants must be on one foot the entire time.
Small Area Tag: Make the playing field a small area, so that participants must stay within close quarters during the game. Less running, but much more tactical thinking.
Monkey Tag: Each participant must squat down and stay in that position the entire time. They can run, jump, and side skip to move and avoid being tagged, but they must do so from this deep squatted position.
Crawling Tag: Each participant must be on all fours and bear crawl during the entire game.
The benefits: Cardiovascular fitness, improved agiltiy speed, greater strength and flexiblity
What our kids need
Calcium: Vital for building strong, dense bones. Also important in many cell and muscle functions.
Calcium's a concern for children of all ages, But especially among young children and girls between 9 and 13
Green leavy vegtables, broccoli, oranges, milk and other dairy products are a good source.
Iron: Helps our bodies produce energy, as well as maintain a healthy immune system.
Infants and adolescent girls.
Lean red meats, legumes, tofu, green vegetables, mushrooms and tomatoes are a good source.
Vitamin D: Builds strong bones and teeth, fights inflammation, and protects against diabetes, heart disease, and cancer.
More than half of all children have inadequete levels of vitamin D in their blood.
Milk, eggs, salmon, and shrimp. For infants, the American Academy of Pediatrics recommends providing vitamin D supplements. 15 minutes in the sun is also a rich source of vitamin D.
Vitamin E: Promotes healthy cell communication, fights off free radicals, and guards our skin against ultraviolet light.
For children ages 1 to 8, only 48 percent meet their daily requirements.
Sunflower seeds, almonds, olives, papaya, spinach and blueberries are a good source.
Fiber: Normalizes blood sugar levels to fight against diabetes, maintains cholesterol levels, and aids satiety.
According to a USDA report, only 3 percent of children eat an adequate amond of fiber.
Whole fruites(not juice), whole grains, beans, lentils, peas, berries, cauliflower, spinach and carrots are a good source.
Calcium's a concern for children of all ages, But especially among young children and girls between 9 and 13
Green leavy vegtables, broccoli, oranges, milk and other dairy products are a good source.
Iron: Helps our bodies produce energy, as well as maintain a healthy immune system.
Infants and adolescent girls.
Lean red meats, legumes, tofu, green vegetables, mushrooms and tomatoes are a good source.
Vitamin D: Builds strong bones and teeth, fights inflammation, and protects against diabetes, heart disease, and cancer.
More than half of all children have inadequete levels of vitamin D in their blood.
Milk, eggs, salmon, and shrimp. For infants, the American Academy of Pediatrics recommends providing vitamin D supplements. 15 minutes in the sun is also a rich source of vitamin D.
Vitamin E: Promotes healthy cell communication, fights off free radicals, and guards our skin against ultraviolet light.
For children ages 1 to 8, only 48 percent meet their daily requirements.
Sunflower seeds, almonds, olives, papaya, spinach and blueberries are a good source.
Fiber: Normalizes blood sugar levels to fight against diabetes, maintains cholesterol levels, and aids satiety.
According to a USDA report, only 3 percent of children eat an adequate amond of fiber.
Whole fruites(not juice), whole grains, beans, lentils, peas, berries, cauliflower, spinach and carrots are a good source.
Eat the Rainbow
Blue/Purple: Blue and purple foods get their colors from the presence of a unique set of flavonoids called anthocyanins. Flavonoids in general are known to improve cardiovascular health and prevent short-term memory loss, but the deeply pigmented anthocyanins go even further. Researchers at Tufts University have found that blueberries may make brain cells respond better to incoming messages and might even spur the growth of new nerve cells, providing a new meaning to smart eating.
Superpower: Blue foods make you the smartest kid in the class!
Eggplant: A pigment called nasunin is concentrated in the peel of the eggplant, and studies have shown it has powerful disease-fighting properties. Simplify eggplant parmesan by baking 1/2-inch-thick slices and layering them with marinara and cheese.
Radish: Nutritional benefits vary among the many varieties of radishes, but they share an abundance of vitamin C and a tendency to facilitate the digestive process. Try serving thinly lsiced radishes on a bagel with low-fat cream cheese and black pepper.
Blackberry: One cup of berries contains 5 percent of your child's daily folate and half the day's vitamin C. Try pureeing blackberries, then combining with olive oil and balsamic vinegar for a super healthy salad dressing.
Beet: This candy-sweet vegatable derives most of its color from a cancer-fighting pigment called betacyanin. The edible root is replete with fiber, potassium and manganese. Toss roasted beet chunks with toasted walnuts and orange segments, or grate them raw into salads.
Blueberry: The most abundant source of anthocyanins has more antioxidant punch then red wine and it helps the body's vitamin C do its job better. Sprinkle blueberries into oatmeal, cereal or yogurt, or mix with almonds and a few chocolate chips for a quick trail mix.
Purple Grape: Some reseachers believe that, depite their high-fat diets, the French are protected from heart disease by their mass consumption of grapes and wine. Look for a deeper shade of purple-that's an indication of a high flavonoid concentration. Try freezing grapes in the dead of summer for a cool, healthy treat.
Plum: Another rich source of antioxidants, plums have also been shown to help the body better absorb iron. Roast chunks in the oven and serve warm over a small scoop of vanilla ice cream.
Superpower: Blue foods make you the smartest kid in the class!
Eggplant: A pigment called nasunin is concentrated in the peel of the eggplant, and studies have shown it has powerful disease-fighting properties. Simplify eggplant parmesan by baking 1/2-inch-thick slices and layering them with marinara and cheese.
Radish: Nutritional benefits vary among the many varieties of radishes, but they share an abundance of vitamin C and a tendency to facilitate the digestive process. Try serving thinly lsiced radishes on a bagel with low-fat cream cheese and black pepper.
Blackberry: One cup of berries contains 5 percent of your child's daily folate and half the day's vitamin C. Try pureeing blackberries, then combining with olive oil and balsamic vinegar for a super healthy salad dressing.
Beet: This candy-sweet vegatable derives most of its color from a cancer-fighting pigment called betacyanin. The edible root is replete with fiber, potassium and manganese. Toss roasted beet chunks with toasted walnuts and orange segments, or grate them raw into salads.
Blueberry: The most abundant source of anthocyanins has more antioxidant punch then red wine and it helps the body's vitamin C do its job better. Sprinkle blueberries into oatmeal, cereal or yogurt, or mix with almonds and a few chocolate chips for a quick trail mix.
Purple Grape: Some reseachers believe that, depite their high-fat diets, the French are protected from heart disease by their mass consumption of grapes and wine. Look for a deeper shade of purple-that's an indication of a high flavonoid concentration. Try freezing grapes in the dead of summer for a cool, healthy treat.
Plum: Another rich source of antioxidants, plums have also been shown to help the body better absorb iron. Roast chunks in the oven and serve warm over a small scoop of vanilla ice cream.
Eat the Rainbow
Green: Not just potent vitamin vessels capable of stregthening bones, muscles and brains, green foods are also among the most abundant sources of lutein and zeaxanthin, an antioxidant tag team that , amoung other things, promotes healthy vision.
Superpower: Green foods give you sharp vision and superhuman healing abilities! Beyond the peeper protection kids get from lutein and zeaxanthin, green fruits and vegetables get their color from chlorophyll, which studies show helps play an important role in stimulating the growth of bacteria. As a topical treatment, it can speed healing time by 25 percent.
Zucchini: A dense and diverse source of nutrients, this summer squash comes with everything from omega-3s to copper. Toss sauteed zucchini with a drizzle of balsamic vinegar, or add grated zucchini to your favorite bread or muffin recipe.
Brussel Sprouts: One of the strongest natural cancer-fighters on the planet, brussel sprouts too often get a bad rap for being boring. Combat the boredom by roasting in a hot oven until crispy and caramelized.
Avocado: This creamy fruit is bursting with monounsaturated fats, the kind that are proven to be great for your heart. Tossing avocado slces in sandwiches and soups is one way to add some healthy fat, but your best bet for slipping them into your kid's diet is to mash'em up with garlic, onion, and lemon juice for a tasty homemade quacamole.
Asparagus: These potent spears contain a special kind of carbohydrate called inulin, which promotes the growth of healthy bacteria in our large intestines, forcing out the more mischeivous kind. Wrap spears in thin slices of ham and bake in a 400 oven until the ham is crispy.
Romain Lettuce: Wheras the ubiquitous iceberg has nary a nutrient to its name, romain is bursting at the leaves with everthing from bone-strengthening vitamin K to folic acid, essential to cardiovascular health. Other good nutrient-dense lettuces for salads and sandwiches include Bibb, red leaf, and arugula.
Broccoli: These little trees have 2 days worth of vitamin C and K in each serving. Top a baked potato with a few steamed florets and a bit of shredded chees or serve chopped-up pieces alongside a tub of hummus and see if the dip-action doesn't get the kids intereseted.
Kale: Aside from containing nearly 2 weeks' worth of bone-strengthening vitamin K, These deep green leaves are a low-cal source of calcium; with fewer calories, each serving has nearly 10 percent. Saute in olive oil until wilted, then add raisins and crushed pine nuts.
Spinach: This is one of your best sources of folate, which keeps the body in good supply of oxygen-carrying red blood cells. If your kid isn't ready to eat it from the can like Popeye, try boiling it for 1 minute then scrambling into eggs or mixing it into pasta.
Green Peas: Beyond the abundance of vitamins and minerals, a cup of peas contains more then a third of your kid's daily fiber intake-more than most whole-wheat breads. Add frozen peas to a pasta sauce at the last second, or puree them up with garlic and olive oil as a simple sweet dip.
Superpower: Green foods give you sharp vision and superhuman healing abilities! Beyond the peeper protection kids get from lutein and zeaxanthin, green fruits and vegetables get their color from chlorophyll, which studies show helps play an important role in stimulating the growth of bacteria. As a topical treatment, it can speed healing time by 25 percent.
Zucchini: A dense and diverse source of nutrients, this summer squash comes with everything from omega-3s to copper. Toss sauteed zucchini with a drizzle of balsamic vinegar, or add grated zucchini to your favorite bread or muffin recipe.
Brussel Sprouts: One of the strongest natural cancer-fighters on the planet, brussel sprouts too often get a bad rap for being boring. Combat the boredom by roasting in a hot oven until crispy and caramelized.
Avocado: This creamy fruit is bursting with monounsaturated fats, the kind that are proven to be great for your heart. Tossing avocado slces in sandwiches and soups is one way to add some healthy fat, but your best bet for slipping them into your kid's diet is to mash'em up with garlic, onion, and lemon juice for a tasty homemade quacamole.
Asparagus: These potent spears contain a special kind of carbohydrate called inulin, which promotes the growth of healthy bacteria in our large intestines, forcing out the more mischeivous kind. Wrap spears in thin slices of ham and bake in a 400 oven until the ham is crispy.
Romain Lettuce: Wheras the ubiquitous iceberg has nary a nutrient to its name, romain is bursting at the leaves with everthing from bone-strengthening vitamin K to folic acid, essential to cardiovascular health. Other good nutrient-dense lettuces for salads and sandwiches include Bibb, red leaf, and arugula.
Broccoli: These little trees have 2 days worth of vitamin C and K in each serving. Top a baked potato with a few steamed florets and a bit of shredded chees or serve chopped-up pieces alongside a tub of hummus and see if the dip-action doesn't get the kids intereseted.
Kale: Aside from containing nearly 2 weeks' worth of bone-strengthening vitamin K, These deep green leaves are a low-cal source of calcium; with fewer calories, each serving has nearly 10 percent. Saute in olive oil until wilted, then add raisins and crushed pine nuts.
Spinach: This is one of your best sources of folate, which keeps the body in good supply of oxygen-carrying red blood cells. If your kid isn't ready to eat it from the can like Popeye, try boiling it for 1 minute then scrambling into eggs or mixing it into pasta.
Green Peas: Beyond the abundance of vitamins and minerals, a cup of peas contains more then a third of your kid's daily fiber intake-more than most whole-wheat breads. Add frozen peas to a pasta sauce at the last second, or puree them up with garlic and olive oil as a simple sweet dip.
Eat the Rainbow
Yellow:
Yellow foods are close relatives to orange foods, and likewise, they are rich in carotenoids. The more common yellow carotenoid is beta-cryptoxanthin, which supplies about half the vitamin A as beta-carotene. Studies show it decreases the likelihood for such diseases as lung cancer and arthritis, but since youngsters have more important things to worry about, you're better off selling yellow foods on their superpowers.
Superpowers: Yellow foods make you jump higher and play harder! Research shows that foods rich in beta-cyrptoxanthin help decrease inflammation in the joints, ensuring a springy step in kids for years to come. Studies also show that this potent carotenoid may improve the functioning of the respiratory system, making beating their classmates in dodgeball and relay races just that much easier.
Yellow Bell Pepper: Yellow bells are vitamin C treasure troves, providing two and a half times the amount you'd get from an orange. Their sweet, mellow flavor is perfect for kids, making them a good addition to stir-fries, sandwiches, or cooked on the grill as a side to chicken.
Corn: This king of the summer barbecue is loaded with thiamin, which plays a central role in energy production and cognitive function. Boost their brains and their energy levels by carefully removing the kernels from the cob with a kitchen knife and sauteing with a bit of olive oil. Eat as is , or sprinkle the toasty corn niblets on top of soups and salads.
Yellow Squash: With huge doses of fiber, manganese, magnesium, and folate, summer squash proves to be a serious nutritional player. Drizzle grilled sliced with a bit of basil pesto.
Pineapple: This fruit might be high on the list of carotenoid-containing fruits, but it does have other benefits-notably an abundance of bromelain, which has strong digestive benefits. Skewer chunks and cook on a hot grill for a killer dessert.
Banana: Bananas are loaded with potassium, which will help your kids grow strong, durable bones. They also contain a compound called a prebiotic, making it easier for eaters to absorb nutrients of all kinds. Shopping tip: Not all bananas are equally rich in carotenoids. Search for those a deeper gold to their edible flesh.
Yellow foods are close relatives to orange foods, and likewise, they are rich in carotenoids. The more common yellow carotenoid is beta-cryptoxanthin, which supplies about half the vitamin A as beta-carotene. Studies show it decreases the likelihood for such diseases as lung cancer and arthritis, but since youngsters have more important things to worry about, you're better off selling yellow foods on their superpowers.
Superpowers: Yellow foods make you jump higher and play harder! Research shows that foods rich in beta-cyrptoxanthin help decrease inflammation in the joints, ensuring a springy step in kids for years to come. Studies also show that this potent carotenoid may improve the functioning of the respiratory system, making beating their classmates in dodgeball and relay races just that much easier.
Yellow Bell Pepper: Yellow bells are vitamin C treasure troves, providing two and a half times the amount you'd get from an orange. Their sweet, mellow flavor is perfect for kids, making them a good addition to stir-fries, sandwiches, or cooked on the grill as a side to chicken.
Corn: This king of the summer barbecue is loaded with thiamin, which plays a central role in energy production and cognitive function. Boost their brains and their energy levels by carefully removing the kernels from the cob with a kitchen knife and sauteing with a bit of olive oil. Eat as is , or sprinkle the toasty corn niblets on top of soups and salads.
Yellow Squash: With huge doses of fiber, manganese, magnesium, and folate, summer squash proves to be a serious nutritional player. Drizzle grilled sliced with a bit of basil pesto.
Pineapple: This fruit might be high on the list of carotenoid-containing fruits, but it does have other benefits-notably an abundance of bromelain, which has strong digestive benefits. Skewer chunks and cook on a hot grill for a killer dessert.
Banana: Bananas are loaded with potassium, which will help your kids grow strong, durable bones. They also contain a compound called a prebiotic, making it easier for eaters to absorb nutrients of all kinds. Shopping tip: Not all bananas are equally rich in carotenoids. Search for those a deeper gold to their edible flesh.
Tuesday, February 10, 2009
Eat the Rainbow
Orange: Beta-carotene is the nutrient responsible for fruits and vegetables' dramatic orange color, and although the carotenoid is present in a host of other vegetables(spinach, kale, and broccoli, for instance). the orange ones have the highest concentration. But the conspicuous hue of this carotenoid does more then just attract your attention; once inside the body, it is converted into vitamin A, a powerful antioxidant that contributes to immune health, improves communication between cells, and helps fight off cell-damaging fre radicals.
Superpowers: Orange foods give you night vision! That's because vitamin A is vital for creating the pigment in the retina responsible for vision in the low-light situations. Just think of the benefits: perfect for beating their friends at hid-and-seek, spying on their brothers or sisters, and spotting the bogeyman before they can hide under their beds.
Sweep potato: The best part about sweet potatoes, outside of the bea-carotene, is that they're loaded with fiber. That means they have a gentler effect on your kid's blood sugar levels than regular potatoes. Substitue baked sweet potatoes for baked potatoes, mash them up like you would an Idaho, or make fries out of them by tossing spears with olive oil and roasting in a 4oo F over for 30 minutes.
Carrot: The snack of choice for Bugs Bunny happens to be the richest carotene source of all. Baby carrots are perfect plain for dipping or snacking on, of course, but also try shedding carrots into a salad or marinara for a hit of natural sweetness, or roasting them slowly in the oven with olive oil and salt.
Orange: The vaunted vitamin C monster has a cadre of critical phytonutrients known to lower bloood pressure and contain strong anti-inflammatory properties. Juice is fine, but the real fruit is even better. The secret, though, is that the orange's most powerful healing properties are found in the peel; use a zester to grate the peel over bowls of yogurt, salads or directly into smoothies.
Winter Squash: A true part bag of nutrients winter squash is a great source of a dozen different vitamins, including a host of B vitamins, folate, manganese, and fiber. What does that all mean? It means feed it to your kids! And lots of it! The best way is to cut the squash into 1-inch wedges and bake at 375 F for 40 minutes, until soft and caramelized.
Cantalope: The surge of vitamin A is important not just for the eyes, but also for healthy lungs, and the megadose of vitamin C helps white blood cells ward off infection. Sliced cantaloupe and yogurt make a killer breakfast, or combine that two in a food processor with a touch of honey and lemon and puree into a soup, which makes great low-cal dessert.
Superpowers: Orange foods give you night vision! That's because vitamin A is vital for creating the pigment in the retina responsible for vision in the low-light situations. Just think of the benefits: perfect for beating their friends at hid-and-seek, spying on their brothers or sisters, and spotting the bogeyman before they can hide under their beds.
Sweep potato: The best part about sweet potatoes, outside of the bea-carotene, is that they're loaded with fiber. That means they have a gentler effect on your kid's blood sugar levels than regular potatoes. Substitue baked sweet potatoes for baked potatoes, mash them up like you would an Idaho, or make fries out of them by tossing spears with olive oil and roasting in a 4oo F over for 30 minutes.
Carrot: The snack of choice for Bugs Bunny happens to be the richest carotene source of all. Baby carrots are perfect plain for dipping or snacking on, of course, but also try shedding carrots into a salad or marinara for a hit of natural sweetness, or roasting them slowly in the oven with olive oil and salt.
Orange: The vaunted vitamin C monster has a cadre of critical phytonutrients known to lower bloood pressure and contain strong anti-inflammatory properties. Juice is fine, but the real fruit is even better. The secret, though, is that the orange's most powerful healing properties are found in the peel; use a zester to grate the peel over bowls of yogurt, salads or directly into smoothies.
Winter Squash: A true part bag of nutrients winter squash is a great source of a dozen different vitamins, including a host of B vitamins, folate, manganese, and fiber. What does that all mean? It means feed it to your kids! And lots of it! The best way is to cut the squash into 1-inch wedges and bake at 375 F for 40 minutes, until soft and caramelized.
Cantalope: The surge of vitamin A is important not just for the eyes, but also for healthy lungs, and the megadose of vitamin C helps white blood cells ward off infection. Sliced cantaloupe and yogurt make a killer breakfast, or combine that two in a food processor with a touch of honey and lemon and puree into a soup, which makes great low-cal dessert.
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