Can exercising be fun?

 

Can exercise be fun and enjoyable?  The answer to the question "Can exercise be fun and enjoyable?" is a DEPENDS!  It depends on a few things.   1. Your mindset:  If you have a positive mindset around the idea of exercise it definitely helps.  If you decide it is a stress reliever for you, then it will be. If you find "exercise" in all the things you do, for example leisure walks, geocaching, yoga, running around after your kids, etc.   2. Your activity:  Have you found something that you love to do?  Do you like variety?  Do you like solo exercise or groups?  Do you like running, biking, swimming, yoga, hiking, volleyball, basketball, etc...  3. Your accountability:  Do you have someone that you share your exercise journey with?  Either exercising together or keeping someone informed of your progress.  Nowadays there are fun apps that you can compete with friends with your steps or time etc.   4.  Your priority:  If you make exercise a priority, and something that you do no matter what you start to feel better over time.  Your soreness changes.  Most people quit in the early weeks of exercise because of the soreness they get at going too hard too fast.  I challenge you to keep it up a little longer and you might change your mind.

Warm Up!  Before you do any form of exercise you should start with a warm up.  For long distance runners that can be the first few miles or minutes of your run done at a slower rate and then stop to stretch a little before you kick it up a notch.  If you are warming up to rake/shovel, play a kickball game with your kids, etc. just running in a place or doing 20 jumping jacks and stretching can go a LONG way.  This helps your muscle warm up and your are much less likely to injure yourself.  Cool Down The cool down is the time AFTER your exercise that allows your heart rate to come back to normal.  It is usually a slower version of what you were just doing with a stretch after the heart rate is in the more "normal" range and your breathing slows.  Some runners walk another 5 minutes or so after their run to achieve this.  Allowing your heart rate to slow down naturally and less abruptly is so much better for you.   Then STRETCH!  Flexibility is so important too!

Milk. Does it do a body good?

 

Does my kid NEED dairy? My simple answer to this is NO.   But the complicated answer is:  NO, but then you need to make sure your child's diet is sufficient in calcium.   There are many kids, myself included, that have issues digesting dairy products.  There are many alternatives nowadays that are amazing.  Goats milk is actually an excellent source for humans.  Their milk is the closest to human milk.  If you are looking for sources of calcium then green leafy vegetables are an excellent source.

Food sources of calcium outside of dairy 1. Green leafy vegetables 2. Nuts and seeds 3. Tofu 4. Salmon and Sardines 6. Fortified orange juice Reacted Calcium If you feel like your child's diet is inadequate for calcium you can give them a supplement.  Reacted calcium is one that you could open the capsule and sneak it into a smoothie.  You could also add spinach which is really high in calcium as well.

Stomach Virus

 

Stomach Virus A stomach virus is caused by an invader in your GI tract that you body recognizes as a "bad guy" and needs to get rid of it.  Our body does that by 3 ways: a fever, vomiting, and diarrhea.   You may have some or all of those symptoms.  So when we are vomiting or have diarrhea we should be thanking our body for eliminating the invaders.  (I know it is no fun being sick, but it's actually a GOOD thing!) When should we worry?   Most stomach viruses only last a day or two.  IF you are vomiting for more than 2 days and you are unable to keep any water or solids down I would recommend contacting your physician.  (Obviously, if you feel it is something other than a stomach virus seek medical attention sooner.  Symptoms to be concerned about would include: severe abdominal pain, blood in the vomit, and if there was a head injury.

What you can do? During a stomach virus it is important to keep your body hydrated as well as possible.  Coconut water is a great source.  Just take small sips frequently.  When you are done vomiting start with easy solid foods such as toast, banana, rice and apple sauce.   FloraBoost After you are sick it is important to replenish your probiotics again.  FloraBoost is an AMAZING probiotic for my younger patients.  It is a tasteless powder and goes well in applesauce.