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Food, Going Healthy, Life, Parenting

Making Sure Your Family Have Healthy Balanced Diets

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When you have a family, you take on the responsibility of ensuring that everyone remains as fit and healthy as possible. But knowing where to start can be relatively difficult. Of course, numerous factors play into well being – ranging from exercise to mental wellness. But for now, let’s focus on diet and what we consume!

Managing Calorie Consumption

The first step that you need to take into consideration to make sure that everyone’s getting what they need from their daily diet is to effectively manage everyone’s calorie consumption. Now, you don’t have to be hyper-vigilant and excessively strict with this. If your family goes slightly above or below their recommended calories every now and then, it’s not the end of the world. You just need to make sure that everyone’s having roughly the right amount the majority of the time. Calories can be spread across meals and snacks and will vary depending on your age and lifestyle. The below list will give you a good idea of where different family members should be though!

  • Children aged 2 to 8 – 1000 to 1400 calories
  • Girls aged 9 to 13 – 1400 to 1600 calories
  • Boys aged 9 to 13 – 1600 to 2000 calories
  • Active women aged 14 to 30 – 2400 calories
  • Sedentary women aged 14 to 30 – 1800 to 2000 calories
  • Active men aged 14 to 30 – 2800 to 3200 calories
  • Sedentary men aged 14 to 30 – 2000 to 2600 calories
  • Active adults over 30 – 2000 to 3000 calories
  • Sedentary adults over 30 – 1600 to 2400 calories

Ensuring Everyone Stays Hydrated

A factor we often forget to evaluate in our diets is what we drink. Sure, we don’t chew drinks up and swallow them and we don’t dedicate whole meals around drinks, but they do still contribute to what’s going into our bodies. It’s absolutely essential to ensure that your family are all staying hydrated. This involves drinking around eight glasses of water a day, though the recommendation for younger children could be less. This will keep you hydrated, keep organs functioning well and will prevent issues such as loss of concentration or dry skin. Having a fresh water supply available at all times is essential. Generally speaking, the water system in your home will provide you with this. But you could visit this link for backup water sources too!

Balancing Everyone’s Plate

Everyone’s plate should contain all of the different food groups in appropriate moderation throughout the day. This includes fruit and vegetables, starchy food, dairy or dairy replacement, protein and fats. Avoid cutting any single food group out. Everything works together to keep everyone’s bodies ticking over properly. If you’re struggling to get all of the food groups into your family’s diet, consider consulting a nutritionist who will be able to help! Or, if you’re pressed for time and have the budget, meal delivery plans are an excellent option. Most services come with a variety of options, include key nutrients for a healthy lifestyle and can lend themselves to different diets (e.g. vegan, paleo/keto, etc..).

These are just a few steps that you can do to move towards ensuring your family has healthy and balanced diets. The steps are simple to implement and will quickly become routine when you get into the swing of things!

Going Healthy, Going Strong, Health, Life

Covid-19 Exercise Hacks To Keep You Fit During Lockdown

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The chances of hitting the gym or venturing to a martial arts class are pretty slim at the moment. The pandemic has hit the world suddenly, causing us to change our lifestyles immeasurably. Many people have struggled to adapt, especially when it comes to fitness and health. Being cooped up indoors can be challenging, especially if you are a gym bunny, love the great outdoors, and miss socializing. You can no longer pop out for a meal on a whim or hit the shops on the high street without queuing up and wearing a face covering. Keeping fit has become difficult as you can’t just rock up to your gym, head onto the treadmill or take a Zumba class. However, you can still keep fit. Read on to find out how.

Outdoors

As the lockdown begins to ease, our freedoms are being reinstated. We no longer have to restrict our time outdoors. If the weather is sunny and you have a decent pair of walking boots, whip them on and get hiking. Getting back to nature is great for our mental health as well as our physical well being. If you have a niggling knee or chronic back pain, make sure your exercise is gentle on the joints by taking some walking sticks for hiking with you on your travels. Your hiking adventure could be the ideal way of spending quality time with your brood. Venture into the countryside, head to the coast, or simply take a stroll to the park. Immersing yourself on a hike means you won’t have to be in close proximity to anyone else and you can maintain social distancing with ease.

Use Your Garden

If you are blessed with some outside space, think about putting up a heavyweight punch bag. Get yourself some boxing gloves and some hand wraps, and enjoy some cardio in your garden. Work up a sweat, stay hydrated, and enjoy the endorphin rush that keeping fit can give you. You could also set up some circuits in your garden. Use what you have and be imaginative with your equipment. Use your bench to complete some elevated plank postures, your little darling’s skipping rope can contribute to your HIIT workout, and your tree branches to do some chin-ups. What Covid-19 has taught us is that we have to adapt and think outside the box in all aspects of life.

Indoors

If you belong to a gym, you might be keen to see what guidance they are providing during lockdown. Many trainers that work at gyms are providing free YouTube and live stream workouts to members. With a WiFi connection and some space, you can partake in a gym session from the comfort of your own home. You might even fancy going old school and putting a 1990s aerobics DVD on to enjoy some throwback fitness.

The pandemic era has seen a massive shift in the world. While exercise may be more challenging during a pandemic, you can keep fit and preserve your mental and physical well being.

Going Strong, Life, Lifestyle

Improving Your Golfing: 7 Proven Ways to Lower Your Handicap

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Your handicap doesn’t have to mean the end of your game. You can improve your handicap with practice. You may also be surprised to learn that improving your short game is actually more effective than getting longer off the tee. There are lots of strategies that can make your golf game better quicker. Here are seven fail-safe ways to get you a lower handicap.

1. The Right Clubs

When you have the right tool for the job you’re able to do a good job. The same is true for golfing. Get yourself a good set of clubs so you can step up your game. Be sure to have golf wedges for high handicappers.

2. Glove

Wearing a glove on your non-dominant hand can give you and your game a good amount of support. You can improve your grip while creating a safer swing. A good quality glove is one of the golf essentials to most players, helping to keep your club’s grip dry on hot days and prevent the club from turning in your hands while you swing.

Everyone knows that golf accessories are key when it comes to playing golf. Gloves can help you maintain your grip, caps can shield your eyes from the sun, and golfing t-shirts can keep you cool and comfortable. It is important to shop around for your accessories, or you can look at getting a Mullybox subscription. Each box delivers a curated selection of premium golf gear and accessories directly to your door. With high-quality gloves, stylish apparel, and exclusive training aids, Mullybox ensures you’re always equipped with the best tools to up your game.

3. Improve your grip

The way you grip your club matters. There are multiple proper grips options, so it’s a good idea to check out your options and see what feels good to you. And which is most effective for lowering your handicap. A popular hold has your index finger and thumb in the shape of a V, it is often referred to as the “neutral position.”

4. Mark Your Ball

Balls are a dime a dozen, so make sure you’ve got plenty. As long as the golf ball is yours, break out a Sharpie and draw some straight lines on your ball. In fact, some balls are manufactured with guide arrows to help you better line up your shot and better align yourself.

5. Practice Putting

Putting takes more energy than many may think. You’ll need to practice both patience and thoughtfulness. Change your putting goals. Stop trying to sink putts outside of five feet. Instead go for two putts per green. If you can hit an effective second putt, you’ll be more likely to sink more shots and get better scores.

6. Know the Rules

Knowing the rules of golf will definitely improve your game. You’ll be able to play to the rules and to your advantage. The ability to touch the line of play can be very helpful in aligning your shot and yourself. Knowing that you can use your longest club to measure your relief area can increase the relief area, giving you more leeway.

7. Target and Position

It’s a good idea to line yourself up with a target. It could be a tree very near where you are aiming your putt or even one near you. You want your body to be positioned in the right direction to get the most out of your swing. Center yourself and plant your feet, putting a little more weight on your back foot.

Whatever your handicap, remember that golf is supposed to be fun, so give yourself permission to enjoy the game. Put in some practice, watch a few videos, brush up on the rules and you’ll be celebrating a lower handicap in no time.