Guide Eat Move Live: An authentic approach to look and feel your best, for life

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Editorial Reviews. Review. 'I've met hundreds of trainers in my time on Men's Health magazine. Eat Move Live: An authentic approach to look and feel your best, for life - Kindle edition by Timo Topp. Download it once and read it on your.
Table of contents

I am a writer and nutritionist with a particular love for sharing my learnings to empower you to create and maintain a truly good life. For those of you into credentials, I have a love for both art and science with a Bachelor of Communications and Bachelor of Health Science Nutritional Medicine. As a nutritionist, I am deeply committed to providing personalised and practical solutions to help my clients live each day feeling the best they possibly can.

After all, it is our quality of life that matters most. I am also fascinated by the extraordinary ability of the human body to adapt and transform.


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I love sharing this with my clients as they achieve positive and lasting results. My nutritional medicine knowledge allows me to provide research-based diet and lifestyle interventions that promote ongoing health and wellness. My approach is genuine, warm and patient centred. If you think I could help you with personalised health advice, make a booking and I look forward to meeting you soon.

Kim Baarda: Amsterdam, Netherlands

As a writer, I believe in communicating credible and evidence-based information in simple language to help you make informed choices regarding your health and wellbeing. I have always been passionate about writing, having spent over 10 years working in marketing and communications for leading pharmaceutical and healthcare brands.

While I enjoyed these years, I always wanted to go my own way and inspire from an independent perspective. This was the catalyst for my passion project Feed My Happiness. When not writing, reading or practicing as a nutritionist, you will find me enjoying the simple life. Spending quality time with my family and friends, getting outside for my daily dose of vitamin D, making a mess in the kitchen and trying to escape my two ratbag children to listen to live music keeps me out of trouble.

Schedule regular meal times. The majority of children like routine. If your kids know they will only get food at certain times, they will be more likely to eat what they get when they get it. Not all fats contribute to weight gain. Add more healthy fats that can help a child control blood sugar and avoid diabetes. Choose saturated fat wisely. Focus on the source of saturated fats consumed: A glass of whole milk or natural cheese rather than a hot dog, donut, or pastry, for example, or grilled chicken or fish instead of fried chicken.

Your home is where your child most likely eats the majority of meals and snacks, so it is vital that your kitchen is stocked with healthy choices. Sugar is also hidden in foods as diverse as bread, canned soups, pasta sauce, instant mashed potatoes, frozen dinners, and low-fat meals.

Instead, limit the amount of cookies, candies, and baked goods your child eats and introduce fruit-based snacks and desserts instead. Limit juice, soda, and coffee drinks. Soft drinks are loaded with sugar and shakes and coffee drinks can be just as bad. Keep snacks small. Limit them to to calories. Go for reduced-sugar options. Focus on fruit. Keep a bowl of fruit out for your children to snack on—kids love satsuma or tangerine oranges.

And offer fruit as a sweet treat—frozen juice bars, fruit smoothies, strawberries and a dollop of whipped cream, fresh fruit added to plain yogurt, or sliced apples with peanut butter. Experiment with herbs and spices.

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Use sweet-tasting herbs and spices such as mint, cinnamon, allspice, or nutmeg to add sweetness to food without the empty calories. Learn what a regular portion size looks like. The portion sizes that you and your family are used to eating may be equal to two or three true servings. To keep calories in check, try to limit portions to the size of your fist. Read food labels. Information about serving size and calories can be found on the backs of packaging. You may be surprised at how small the recommended portions are or how many calories are in the dish.

Use smaller dishes. Dish up in the kitchen. To minimize the temptation of second and third helpings, serve food on individual plates, instead of putting the serving dishes on the table. Divide food from large packages into smaller containers. The larger the package, the more people tend to eat without realizing it. Cut up high-calorie treats such as cheese, pizza, or chocolate into smaller pieces—and offer your child fewer pieces.

Downsize orders. Order half-orders or a medium size instead of a large. Children who sit too much and move too little are at the highest risk for becoming overweight. Kids need an hour of exercise daily for optimum health.

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It used to be commonplace to find children running around and playing in the streets of their neighborhoods, naturally expending energy and getting exercise. Play active indoor games. Put the remote away and organize some active indoor games.


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  8. You can play tag perhaps crawling tag, so that you keep messes to a minimum , hide-and-seek, or Simon Says think jumping jacks and stretches. Try activity-based video games , such as those from Wii and Kinect which are played standing up and moving around—simulating dancing, skateboarding, soccer, bowling, or tennis.

    Once your child gains in confidence, get away from the screen and play the real thing outside. Get active outside with your child. Take a walk together, bike around the neighborhood, explore a local park, visit a playground, or play in the yard. If it makes sense for your neighborhood and schedule, walk to and from activities and school.

    Do chores together. Mopping, sweeping, taking out trash, dusting or vacuuming burns a surprising number of calories. Enroll children in after school sports or other activities. If your budget allows, sign children up to play a sport or get involved in an activity where they are physically active. Sometimes having a goal in mind can motivate even the most reluctant exercisers. Be sure to celebrate when you accomplish this feat.

    Remember how important it is for you to be a positive role model—so you may have to cut down on your own viewing habits, too. Limit daily screen time.

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    Experts recommend no more than two hours per day. Stop eating in front of the TV. Tell your child that, starting now, your family does all their eating at the table. Pick a different reward or punishment. Instead of rewarding your child with more time in front of the television or computer, promise something different, such as an outing or an activity of their choice. At times, your overweight or obese child might feel singled out, sad, angry, embarrassed, or discouraged.

    In the past, they might have dealt with stress by eating or zoning out in front of the TV.

    Childhood Obesity and Weight Problems

    Since this is no longer an option, help them find a healthy alternative. Ask your child what he or she might like to take up as a hobby. Hobbies can help kids boost their self-esteem, relieve stress, and provide a positive outlet. Office of Disease Prevention and Health Promotion.