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A happy life is often a healthy life. The better care we take of our bodies, the more we are able to do and the more comfortable we are likely to feel. So, it’s not all too surprising that most of us are willing to implement some positive changes into our lives to lead better rounded existences. Now, there are countless areas of health and wellbeing that we can focus on. But for now, let’s focus on diet. Here are some healthy dietary changes we can make to maximise our dietary health!

Manage Your Calories

Calories are a unit of measurement that let us know how much energy different foods contain. Ideally, you shouldn’t micromanage your calorie consumption. But there is a rough guideline to follow depending on your age, sex and activity levels. This can be found below:

• 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

If you are underweight or overweight, these figures may need to be adjusted to help you reach your healthy goal weight. A doctor or nutritionist will be able to make further recommendations in regard to this.

Try Vegetarianism or Veganism

Vegetarianism and veganism are on the rise. These are both lifestyles that cut animals or animal produce out of your diet. Vegetarians don’t eat meat or fish but do eat dairy, eggs and other products produced by animals. Vegans don’t eat animals or anything they produce, so don’t eat meat, fish, dairy, eggs, honey, gelatine and more. Now, many people go vegetarian or vegan for the animals or for the environment. But there are many health benefits that come hand in hand with these diets too. Red meats are often full of saturated fats, which can result in heart conditions or cancers. Eggs and dairy are also high in cholesterol. If you do adopt a plant based diet, just make sure to replace any nutrients that you may be cutting out. There are plenty of plant based alternatives out there. You may also want to use supplements, such as top nootropics for vegan lifestyles.

Avoid Fad Diets

All too many of us engage with some sort of fad diet in our lifetimes. This could be a diet to lose weight, a “cleansing detox” diet or anything else. Generally speaking, these diets aren’t actually good for you. They are often designed by marketing departments who make money off people’s insecurities and people’s impatience to improve their health. Losing lots of weight fast generally isn’t healthy - as is putting on weight fast. Really, the only way to lead a healthy lifestyle is to eat a healthy and balanced diet and to exercise. This means that fad diets are a waste of time and money at best. At worst, they can actually damage you. So, avoid them.

These are just a few suggestions to get the ball rolling. Hopefully, some of the information will help you along your way!

 Your health is important mama, whether you see it or not. We know that when you have a baby or have multiple, your life goes on the backburner and you are solely focused on them. Of course it is important to make sure that your baby and kids are healthy, but you still need to be healthy too. A lot of mamas end up neglecting their own health in favor of ensuring their kids are always okay, and while it is commendable, it is also unnecessary. You need to make sure that your health is in good condition, otherwise you are not going to be much help to your kids. Down below, we’re going to take a look at some of the simple things you need to do to look after your health.

Seek Professional Help

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If you think that there is something wrong with any aspect of your health, you need to seek professional help. For example, if you have a horrible pain in your mouth that is only getting worse, and it is bleeding, then you need to see a dentist. If you have a general pain but you think it needs checking out, go and see your doctor. There is nothing wrong with getting professional help when you need it, that is what these people are there for.

It’s best if you can arrange for someone to look after your child or children while you are getting this help. Places like this can often be overwhelming for children, especially if you are in pain.

Get Enough Sleep 

If you have a newborn, this is going to go right out of the window, but there will be times when you can sleep. We know that people always say to sleep when the baby sleeps and it can get annoying, but it really is the best thing that you can do for yourself. Those dirty dishes can wait until you have had at least a couple of hours of rest. The clothes that are piling up can wait two more hours. The world is not going to end just because you went to sleep and looked after yourself, and you need to remember that. 

You are more likely to be irritable and grumpy when you are tired, becoming frustrated far quicker than usual. This is only going to make situations worse, so make sure that you are sleeping.

Drink Enough Water

Finally, you need to remain hydrated. Your body is made up of a large percentage of water, and you lose a certain amount of it per day through your normal bodily functions. You need to replace this water that you are losing, and ensure that your body remains hydrated as much as possible in order to feel good.

Hopefully, you have found this article helpful, and you now see some of the things that you need to do to look after your health. We know that you are busy mama, but that doesn’t mean you should neglect your basic human needs to stay healthy. We wish you the best of luck, and hope that you manage to get these things sorted in your life. 

 A beautiful and bright smile is something that many of us strive to achieve through good dental care and regular checkups. However, there are plenty of people in the world that neglect their teeth, choosing not to be diligent about their oral health because it’s either expensive or because they consider it to be vain. With that said, a bright smile is about more than just appearances. Sure, many of us aim to achieve it so we can look better in pictures and so we can show off our pearly whites, but there’s actually a lot more to it.

So here are a couple of other effects that come with a beautiful and bright smile.

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It means your teeth are free from dental complications

A beautiful and bright smile isn’t just cosmetic–it shows that you’re taking good care of your teeth. If we don’t visit a dentist regularly and we don’t brush and floss often, then it can lead to calculus which hardens and leads to further complications because it exposes your teeth. A beautiful smile typically means that there aren’t any dental issues to be concerned about, meaning you’re less likely to encounter problems in the future such as toothaches and inflammation. In short, taking care of your teeth ultimately leads to a beautiful smile.

It means you’re less likely to pay for expensive procedures

A healthy natural smile means that you’re less likely to pay for expensive procedures in the future. Everything from a hygienist session to a root canal can be costly, especially if you don’t get any kind of discounts from your insurance or any kind of healthcare plan. Taking good care of your teeth requires money but if you neglect your oral health for too long, then the cost of treatment can be extremely high and take a surprisingly big chunk out of your monthly budget. But if you focus on maintaining a beautiful smile, then it means you’re doing what you can to avoid these dental complications, thus avoiding those expensive procedures as well.

It means you have more confidence in your appearance

Having the confidence to smile and show off your teeth can be surprisingly powerful. No matter if you overhaul your look, wear new makeup, or even change your clothing style, there’s nothing quite like being able to smile with confidence and not be embarrassed about discoloured teeth and potentially showing off a gap in your mouth. Confidence can be an extremely powerful feeling that makes it easier for us to interact in social situations and it can also lead to a more happy and fulfilling lifestyle. As such, taking good care of your teeth and aiming for a beautiful smile can certainly change your life around and introduce positive vibes.

Hopefully, this post has shown that there are several benefits to aiming for a beautiful and bright smile. Appearances aren’t everything when it comes to teeth. Looking after them can ensure that you save money and it also leads to fewer complications in the future such as pain.

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Getting kids to eat their greens is never easy. But it turns out that parents have more options available than they would think.

Do you want your kids to eat more greens? Read on to find out more. 

Include Greens In Your Cooking

We don’t usually think of putting greens into lasagna or shepherd’s pie directly, but there’s nothing stopping you from taking this approach. In fact, incorporating it into the main body of a meal can be a great way to give your kids the nutrition they need, without them really realising what’s going on. 

Think about it: there’s a big psychological difference between eating greens that are part of a sauce along with other ingredients, and eating them separately on the side of the plate. In the first case, the child will hardly notice that they are there. But in the second, they’ll have to confront the greens directly (and put up with the bad taste). 

Model Healthy Eating

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Another thing that parents can do is model healthy eating for their child. Every mealtime, just sit down to a big bowl of salad. When kids see what you do, they will become naturally inclined to copy. It’s just instinct for them. Over time, their reluctance to eat veggies will diminish and they will eventually start to enjoy the taste. Their palate will become more refined - which is a good thing. 

Make Healthy Versions Of Junk Food

Junk food tastes okay. But it is nothing compared to the healthy, whole-food equivalent. That’s because fresh food has a quality all of its own that completely out-does anything fast-food joints might try to whip up. 

For instance, you could try serving a low carb Big Mac salad. These have all the taste sensations of a regular Big Mac, but without any of the other parts, such as the burger and the bun. 

You can also try making your own pizza and topping them with various greens. For instance, spinach goes especially well with ricotta cheese on pizzas. 

You can also make milkshakes that contain greens. Adding neutral-tasting veggies like pak choi or spinach to milky fruit smoothies can be an excellent way to give your kids more nutrition. 

Keep Junk Food Out Of Sight

Perhaps the best way to get your child to eat better is to keep all your junk food out of sight. Eating high-fat, high-sugar foods every day trains your child’s palate to only accept these flavors. So when they move onto greens, they dislike the taste because it is nothing like anything else in their diets. 

Instead, try to keep processed food to a minimum and encourage the consumption of whole foods elsewhere in the diet. Things like preparing oatmeal for your child in the morning can have a massive impact on their tolerance of healthier foods. 

In summary, getting kids away from screens and eating their greens is a challenge, but it can be done. Using these methods should make mealtimes much easier and help to make your family healthier overall. 

 6 Things You Must Consider Before Starting Orthodontic Treatment for Children

What is the right age to get braces for kids?

This is probably a question that has crossed the mind of every parent who has kids. And you like most caring parents want to work to maintain their children’s oral health and well being of which their smile is a very important part. This makes it all the more important for you to consider getting braces for your kids to ensure that their teeth have proper placement to enhance their smile in a healthier manner. 

Some children begin orthodontic treatment when they are six. But most people agree that braces or other forms of treatment are between 8 and 14 years of age, when head and mouth are most conducive for straightening.

Although it can be difficult to determine when to get braces for your child, here are 6 factors that you need to consider prior to taking this step:

1. Misalignment of Teeth

Malocclusion or teeth misalignment is a condition in which teeth are crowded, crooked or not properly aligned. It is very important to examine the alignment of your child’s teeth, as braces for crooked teeth are often thought of as an orthodontic treatment usually required for teeth that are in extreme misalignment. Crowding problems usually start to occur from ages as early as 7 years of age some of which may need to be extracted to prevent the overcrowding of their permanent teeth.

2. Their Bite

Children who suffer from overbites, underbites or crossbites can affect the placement of their teeth and even cause Temporomandibular Joint (TMJ) and receding gums. Many children develop TMJ or joint pain because their teeth are molded, or jaw clenched repeatedly. By making the kid aware of the activity, you can help a child control these habitats. It is best to have your child’s TMJ disorder get checked by a professional and consider treatment options if required.

3. The Orthodontic Evaluation

Most children should ideally undergo their first orthodontic evaluation anywhere between the age of 5-7 years of age when their primary teeth are still in place. This early orthodontic evaluation will help you and your dentist determine whether there are any current risks with your child’s teeth and when their treatment should begin and how to plan their treatment out.

4. Eruption of Molars

For a lot of children, their braces have erupted to prevent any movement after installing the braces. Their molars should be carefully inspected, as well as taking x-rays of the mouth to accurately predict when the molars will come through.

5. Your Child’s Gender

Believe it or not but gender matters when it comes to orthodontic treatment for children as both boys and girls have different growth patterns which can be used to determine their bite. Boys usually start going through puberty later than girls and this usually continues through till the age of 19 meanwhile girls tend to grow till the age of 16, which can cause their bite to change well after their braces are put in.

6. Their Age

It is impractical and advised by dentists that no child should undergo orthodontic treatment until their permanent teeth have completely erupted and set in. This phase of the permanent teeth coming in usually occurs between the ages of 8-14 years. You should also take into account that some children tend to grow at a faster rate than others, making it important for a professional to evaluate your child’s teeth to determine when his/her teeth will benefit the most from braces.

When trying to determine whether orthodontic treatment for your child is the right step, bear in mind that each individual is different and may have different requirements. Consulting a professional is best as he/she will be able to properly evaluate your child’s teeth and weigh in with his personal opinion as well as several other different options. But ultimately it’s up to you to ascertain whether you want your child to undergo orthodontic treatment.

Author Bio: 

Emily Taylor found the perfect fit for herself as the Online Marketing Manager at Thurman Orthodontics in Fresno CA as she believes that a great smile does more than just make a person look great – it makes them feel great as well. The power of a smile has always been a mystery to Emily and she loves researching and writing about it. She loves to write about everything to do with a healthy bite and a beautiful smile - whether is it ways to achieve it or the importance of it in the various aspects of life. What brings a big smile on Emily’s face is her family and surfing. She also likes to bake and her children and co-workers call her the cookie fairy!

Did you sit staring at a computer screen for too long today? Did you forget to wear your sunglasses when lounging in the sun outdoors? If you have said 'yes' to either, know this: you could be damaging your eyesight. Many of us make such mistakes on a day-to-day basis, and we do so to our detriment. We rely on our eyes for the majority of things that we do, so the last thing we want to do is put them at risk.

So, if you are guilty of the mistakes we mentioned, read on. And as you're reading, think about your family too. While you should do all you can to care for your senses, remember that you should be encouraging the same good habits in your children too.

Here are 7 things you can do today to protect your eyesight.

#1:  Limit screen time

We have already mentioned your computer screen, but there is also your phone to think about, as well as your TV. Too much time in front of the screen won't lead to square eyes (despite what your mom may have told you) but it can lead to eye strain, dry eyes, and eye fatigue. There is no real evidence to suggest too much screen time will cause permanent vision loss but you might encounter the problems we mentioned in the short term. Today then, spend some time away from your screens. And do what you can to get your kids away from their screens too! Spend time doing other things, such as reading a book, going for a walk, or playing games indoors or out with your little ones. 

#2: Book an appointment with your eye care provider

When was the last time you saw your eye doctor? Many of us pay them a visit when we suspect there is something wrong with our vision, but we should still visit them once every 1-2 years regardless of how good or bad we think our eyesight is. When they give us an eye exam, they can spot conditions that could one day lead to impaired vision and even blindness. These include chronic uveitis, glaucoma, and diabetic eye disease. The sooner these conditions are found the better, as the eye doctor can then take steps to prevent them from getting worse, such as recommending these chronic uveitis treatments. So, if you haven't seen your eye doctor in a long while, pick up the phone today and schedule in that appointment. 

#3: Give up smoking

If you're a smoker, you probably don't need us to tell you how harmful this habit can be to your health. There are even warnings labeled on the back of the packet! But as well as all of the other health issues that can be caused by smoking, did you know it can also affect your eyesight? Smoking can lead to age-related macular degeneration, optic nerve damage, and cataracts, conditions that, if not treated, can cause vision impairment and even blindness. Today then, take the steps needed to give up smoking as you will improve all aspects of your health if you do. 

#4: Wear your sunglasses when outside

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You don't need to wear your sunglasses outside all the time. If the sky is cloudy and the sun is far from view, you only need to wear your sunglasses if you are using them as a fashion statement. But if the sun is shining outside, wearing your sunglasses is a must. As we suggested at the beginning, you are making a big mistake if you don't, as a lot of sun exposure can lead to cataracts and age-related macular degeneration. In rare cases, it could even lead to sunburn on your eyes.

#5: Stop rubbing your eyes

How many times a day do you rub your eyes? You might do it more than you might think. Waking up in the morning, you might rub your eyes to remove any 'sleep' from your eyes. You might rub your eyes when you get particles of dust in them when walking around outdoors. And you might also rub your eyes when you get tired and sleepy! But here's the thing. When you rub your eyes, you are putting yourself at risk of an eye infection, and this is because of the dust, dirt, and bacteria that you are carrying around with you on your fingers. Get out of the habit then, and also get into the habit of cleaning and sanitizing your hands regularly, just in case you do feel the need to give your eyes a good rub!

#6: Eat healthily

Did you know that your diet can affect your eye health? Well, it can, so consider this when formulating your meal plan for today. Certain foods, such as those that are high in Omega-3 and Vitamins C, A, and E are good for your eye health, while others, such as those that are overloaded with sugar and unhealthy fats can cause damage to your eyes. Of course, your overall health is affected by these foods too, but if you needed another incentive to eat your leafy greens, let it be for the good of your eyesight. Here are just a few of the foods that impact how you see. Make a note of the foods you might want to add to your shopping list and leave off anything that could be detrimental to your eye health. 

#7: Wear the appropriate safety gear

If your work requires eye protection, make sure you wear what your employer has told you to wear. Be sure to wear eye protection if you're cleaning with chemicals at home too, or if you're doing any DIY jobs. Your eyes could be at risk of injury if they are left unprotected, as anything that enters them accidentally could cause an infection or permanent eye damage. Wear the appropriate safety glasses then and don't put yourself in danger!

So, there we have it: 7 things you can do today to protect your eyesight. Some of these are common sense things we know but hey, when did a little reminder ever hurt anybody?

Take care and thanks for reading!

 Do you have a newborn on the way? Whether it's your first baby or a second or third, you need to start putting a baby nursery together. This will be your baby's room, and it's also where you should keep a lot of essentials to help you be a good parent. Speaking of which, what do you really need in your nursery? Here are the top things you absolutely must have:

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A crib

Yes, you need to have a suitable baby crib in your nursery. This will be where your baby sleeps every day, and you need to ensure it meets all the right safety standards. Don't put your baby in a bed straight away, they need to stay in a crib until they're bigger. 

A mobile

Mobiles are such a key accessory to have hanging over your crib. Don't underestimate how powerful these things are when it comes to keeping your baby calm and happy. Staring at a mobile above their heads can help ease stress and let your child drift off to sleep. It's a small thing - in the grand scheme of things - but a mobile is definitely essential for your baby nursery. 

A baby changing unit

Naturally, your baby will require constant nappy changes, so you need somewhere to do this. One of the most important pieces of nursery furniture you can buy is a proper baby changing unit. It gives you a comfortable place to handle all of the changing, usually equipped with storage to keep all the vital things - like spare nappies, baby powder, etc.

A dresser

You must have a dresser in this nursery that contains all of your baby's clothes. It should be well-organised as well, meaning you know exactly where everything is. This allows for quick changing throughout the day, and it also helps to keep the room tidier. This way, you don't have loads of baby clothes littered around the room all the time. 

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A baby monitor

You need to make sure your baby is safe at all times, which is why a baby monitor has to be in your nursery. Modern baby monitors come with HD camera feeds so you can see everything as well as hear it. It lets you spot any possible dangers as soon as possible, letting you rush to their aid. You can also get ones that connect to apps on your phone so you can monitor your child from anywhere in the house!

A spare bed

If there's enough room in your nursery, a small spare bed would be a great addition. It's somewhere for you to sleep if your baby has issues during the night. This lets you be closer to your baby while still having somewhere to sleep. Ideally, you use this bed as little as possible. However, it really helps to have one with you in this room, just in case. 

Once you have all of these things in your nursery, you're free to add anything else that you please. The rest of the stuff you add is useful, while the things on this list are absolutely essential. 

Turning A New Leaf: 3 Ways To Turn Your Life Around For The Better

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Everyone has a past they are not particularly proud of, and sometimes life may seem challenging and lonely. If you are reading this, it means you are ready to move past these difficulties and turn your life around for the better. Well done! But, how can you go about fulfilling your desire to be on a better path? Here are three simple ways to help you begin your journey of turning a new leaf.

1. Change your mindset

Your mindset plays a significant role in your perspective of life. If you want to let go of the old life and take on a new one, it is crucial to change your mindset. The thoughts you have can make or break you. If you constantly think about unhealthy things, you would begin to see such thoughts manifest in your life. This is usually because such negative thoughts influence your decisions and therefore bring forth negative results. 

While it is challenging to change your mindset, it is not impossible. You can seek professional help from a therapist to help you navigate through this process. You should also consider listening and reading inspirational content from your loved ones or motivational speakers and authors. Resolving vices such as addiction also starts in your mind, and you can visit your local rehab to get the help you need. Be sure to make inquiries about the program duration, payment plans, and ask questions surrounding insurance payments, like ‘does medicaid pay for rehab?’

2. Prune your relationships

Just like plants need to be pruned to prevent the dying parts from drawing out the nutrients and eventually destroying the plant, in the same way, you need to cut off relationships that would not be beneficial in your journey. Some relationships may be too toxic for the new path you are about to undertake. Therefore, it is important to filter through your relationship, whether romantic, platonic, and familial. Reflect on their influence in your life by asking yourself if they are holding you back from achieving your goals, if they are a negative presence, or if they are not encouraging you to do and be better. 

Letting go of relationships can be tricky. However, this is a necessary sacrifice for the better good. However, the good news is you can always make new ones! Be open to meeting new people and forming beneficial relationships with them. There’s a certain magic that comes with meeting new people. They bring an entirely different perspective which may come in handy in your new journey.

3. Love yourself

It can be hard to love yourself when you hold yourself accountable for past failures, mistakes, and other challenges you have had to face. However, it is vital to break free from such feelings and give yourself some love. Instead of being hard on yourself, forgive yourself and focus on being grateful for the changes you are about to see. Take time off to treat yourself to a relaxing spa day or do some yoga. Acknowledge your progress and be proud of yourself for every little step you take in the right direction.