Breakfast is a must for all of us. It is the most important meal of the day. A nutritious breakfast is very important for our health and weight management, but not having it at all is the worst option.

Eating in the morning is just a matter of habit. Taking 10 minutes to make and eat some nutritious food in the morning can be simple. Fresh fruits, oatmeal, whole grain breads with low-fat cheese, or hard-boiled eggs are just some of the quick and nutritious breakfast options, which will not take much of your time, however can make a great difference in your health, mood, and looks.

Choosing nutritious options for breakfast is important for achieving optimal health.

Protein, Fiber and Whole Grains make for a breakfast that will keep you energized and sharp throughout the day.

5 REASONS WHY YOU SHOULD EAT BREAKFAST:

1. Starting your morning with breakfast will boost your metabolism and keep your blood sugar levels stable during the day.
2. A morning meal helps energize your body, keeping you active and productive until lunch.
3. A nutritious breakfast reduces risk for overeating and cravings later in the day.
4. Eating breakfast has been associated with a lower incidence of heart disease.
5. A morning meal is necessary not only for your body but for the brain as well. Eating a nutritiousbreakfast helps improve your concentration and productivity.

So… will you eat a breakfast every day?

Source: ahealthylifeforme.com

At school, children spend a lot of time in classrooms where they can easily transfer infections to one another. But by teaching kids some important healthy habits, parents can help make school and health a priority during the school year. Here are some great tips on how to keep your kids healthy.

Teach Your Child About Proper Hand Washing

Hand washing is one of the most important ways we can prevent the spread of illness in the classroom and elsewhere. By teaching your child how to wash her hands properly – and to especially wash after blowing her nose, using the bathroom and before eating – you can help her reduce the risk of getting sick, and keep her from infecting others if she catches an infection or illness.

Boost Your Family's Immune System Health

Keeping your child's immune system strong is an important way to stay healthy and ward off illness during the school year. Getting enough sleep, maintaining a healthy diet, managing stress, exercising, making time to laugh, and emphasizing hand washing can help reduce your child's risk of getting colds, flu, and other infections.

Teach Your Child Healthy Habits to Prevent Cold and Flu

Does your child know the important healthy habits to prevent colds, flu, and other infections? Healthy habits such as remembering not to keep touching his eyes or refraining from sharing cups and utensils with friends are important to learn.

Set Good Sleep Habits

Making sure your child gets enough sleep is a crucial part of keeping her healthy. Sleep is important not only for a child's physical and emotional health but it can play an important role in how well she does in school, too.

Be on the Lookout for Anxiety or Stress in Your Child

Homework, tests, social pressures – kids can face a lot of stressful situations every day. Research shows that stress and anxiety can have a negative impact on kids' health, just like it can on the health of adults. Find out how to spot the symptoms of stress in your child and find ways to manage his anxiety.

Give Your Child a Brain-Boosting Healthy Breakfast

Breakfast really is the most important meal of the day when it comes to school kids. A balanced breakfast of low-fat protein and complex carbohydrates has been shown to be important for brain function as well as for maintaining a steady level of energy throughout the day.

Make Kids' School Lunch Boxes Fun

Make healthy lunches more fun and enticing with these ideas for yummy main dishes and sides dressed up in colorful combinations and shapes. There's even a suggestion for a healthy Asian bento lunch box.

Give Your Child Healthy After-School Snacks

Kids are often ravenous after school. But you don't have to sacrifice good nutrition for convenience with these ideas for quick, easy, and healthy after-school snacks.

Learn About Head Lice Prevention, Symptoms, and Treatment

As much as we don't want to think about head lice, the fact is that it's a common problem among school-age kids. Children are in close contact at school and more likely to share blankets or other personal items. Learn the facts and myths about head lice and how to help your kids steer clear of this annoying yet common problem at school.

Source: www.verywellfamily.com

Forgotten parsnip...

Nowadays parsnip has been forgotten by many of us, despite it used to be a very popular vegetable. It's sweetness makes it a perfect main ingredient for soups and pures! Because it's rich in many vitamins, minerals and significant amount of fibre it should be taken into serious consideration when planning your menu during the autumn/ winter season. Especially because it contains a lot of vit C.

Make a creamy soup out of baked parsnip, with potato and apple. Wash 4 parsnip roots and 1 potato, peel and roughly chop them. Mix them with 1tspn of ghee and 1tspn of coconut sugar or honey. Bake in the oven set to 230'C for 30min. After 15min add peeled apple quarters. When everything is ready move to the pot and add 1l of vegetable stock. Blend all together until smooth. Taste great with a spoon of Greek yoghurt and roasted garlic.

Train your brain;)

Who said that vegetables and fruits are only to eat?! 

They are perfect for training a brain;)

Show your child our boards and ask him/her to solve mathematical tasks. 

You can also use them to talk about benefits of eating vegetables and fruits!

Merry Christmas Everyone!

Merry Christmas and Happy New Year from Move Up project team! 

Frozen Yoga It's Snowga

Have you ever heard about Snowga? It's great oportunity for people who loves outdoor activities.
Remember if you decided to start yoga on snow prepare appropiate clothes and hot tea. 

Health Benefits of Enjoying Outdoor Winter Activities:

•         Cold can increase your resting metabolism

•         It can help cure the winter blues

•         Winter activity can help your body produce vitamin D

•         You burn more energy

 And also:

•     You can create your own funny memories in the snow and laugh about it later.

•     You can feel like you are a figurine in a magical snow globe.

•     You are stronger than you think. If you CAN withstand freezing temperatures.

 

Sporty Santa

As you know Santa Claus makes dreams come true but he is also a strong and healthy guy.
Do you know that he likes various kinds of sport. And what is your favourite discipline?  

ICE HOCKEY

 SNOWBOARD

ICE SKATING

 

 SKI

SURFING 😉

BASKETBALL

 

Simple Rules For Brushing Your Teeth

Everyone knows how importat is dental health. But are we think at that not too rarely?

First, nutrition is extremely important for our overall health and having healthy teeth and gums is essential to be able to eat healthy. In addition, dental diseases, especially gum disease can affect your overall health. Severe gum disease has been associated with cardiovascular diseases, diabetes and other serious medical conditions. Having excellent dental and oral health is crucial for your overall health.

Remember that regular dental visits are essential for the maintenance of healthy teeth and gums. Some problems, like tooth decay and gum disease do not present with noticeable symptoms and can be detected early only by a dentist.


Below you can find some tips how to brush your teeth in correct way. 

Paddle tennis

Have you ever heard about paddle tennis? 

Is a game adapted from tennis and played for over a century. Compared to tennis, the court is smaller and has no doubles lanes, and the net is lower. Paddle tennis is played with a solid paddle as opposed to a strung racquet, and a depressurized tennis ball is used along with an underhand serve.

The same court is used for both singles and doubles, with doubles being the dominant form of play. The smaller court size adds a strong emphasis and advantage to net play and creates a fast and reaction-based game. The game is gaining reputation and has spread out in Dubai and even Egypt, where local leagues and tournaments are organized frequently. 

Useful information:

Players: 4. Played in a doubles format. 

Serves: Serve must be underhand. A second serve is allowed only in the event of a net ball that lands in bounds, as in tennis. 

Score: Scoring method is the same as in tennis. Matches are best of five sets. 

Ball: Tennis ball with reduced pressure. 

Paddle: Solid with no strings. May be perforated. 

Court: There are two styles of courts. East and West coast styles. 

Walls: Walls or fences play the same role as in tennis, once the ball comes in contact with either the point is over.

Cookbooks for kids

Do you like cooking? It's a great opportunity to spend free time with your family.
If you don't have idea what you can cook we present some great cookbooks. 

1. 

There is so much dietary advice out there, much of it conflicting, that it can be difficult for busy parents to make sense of it all. Medical doctor and sports scientist, Professor Tim Noakes, chef and long-distance swimmer, Jonno Proudfoot, and dietitian Bridget Surtees, a specialist in paediatric nutrition, cut through the clamour to provide clear, proven guidelines and simple, delicious recipes to feed your family well, inexpensively and without fuss. 
https://amzn.to/2O5fCzq

2. 

Is your child a budding chef, always wanting to help in the kitchen? Do you want to encourage your child's cooking aspirations, but need recipes that are safe for children and things that you can cook together? Look no further than Mommy & Me Bake, the cookbook designed to offer parent and child the opportunity to work together as a team while teaching basic baking skills. 

https://amzn.to/2Ar54H0

3. 

Spend a day in Mother Goose's kitchen! Seventeen familiar and classic nursery rhymes inspire recipes and cook-along stories that will create a whole new generation of little chefs.

https://amzn.to/2PozMcc

 4.

Kid Chef Junior: My First Kids Cookbook gives budding chefs confidence in the kitchen with fun, yummy recipes that they'll enjoy eating and be proud to serve to family and friends.
Children are naturally curious about what goes on in the kitchen, and are eager to step up to the counter themselves. Kid Chef Junior: My First Kids Cookbook will help kids ages 4-8 develop their culinary know-how as they make healthy, wholesome, kid-approved meals―first with an adult, and eventually, all on their own! 

https://amzn.to/2O4o0iz

5. 

While teaching upper- and lowercase letters to preschoolers, Ehlert introduces fruits and vegetables from around the world. A glossary at the end provides interesting facts about each food.

https://amzn.to/2yJnlzd

6. 

Let your kids make their own food with 50 fun recipes that will not only encourage future healthy eating habits but also develop motor skills, cognitive development and self-confidence plus you won’t have to cook! 

https://amzn.to/2yATVSL

7.

From squiggly, jelly ‘earthworms’ to revolting, gooey ‘snotcorn’, this is a fantastically fun cookery book full of gross, yet delicious, recipes to delight children and spark an interest in cooking. Get your gag reflexes ready and practice keeping a straight face--you’re going to need both as you dig into this book of repulsive recipes! A cookbook of easy, fun, disgusting-looking, but secretly tasty recipes, perfect for kids to feed to unsuspecting adults and annoying siblings, serve at a Halloween party, or even to surprise their friends when they come round for tea.

https://amzn.to/2CH3R06

8.

Have you ever dreamed of having picnics with the Famous Five, midnight feasts with the Malory Towers girls or party teas with the Folk of the Faraway Tree? With this cookbook, inspired by Enid Blyton's stories, you can! Packed full of yummy recipes, lively artwork and extracts from Enid Blyton's stories, this cookbook will inspire children - and the whole family - to get busy in the kitchen. It's the perfect way to share the pleasure of making and eating food with your child. There are 42 exciting new recipes designed by top chef and Junior Bake Off TV judge, Allegra McEvedy, with fabulous illustrations by Mark Beech and glorious food photography too.

https://amzn.to/2CD2W0C

9. 

Creativity, hard work, and lots of fun—that’s what it takes to cook like a master. Beloved television competition show MasterChef Junior fosters all of this within each of its pint-size home cooks, and what they whip up is truly impressive. This book aims to give any aspiring young chef the tools he or she needs to hone essential cooking skills, with 100 recipes inspired by dishes that the contestants served in the first five seasons, as well as timeless techniques, tips, and advice. With this book, anyone can become an excellent cook.

https://amzn.to/2O5C0Zh

10.  

My Little Sous-Chef is a unique cookbook that wants to encourage parents to cook with their kids.
This is the kids version and it is meant to be used in conjunction with its twin book for adults, which you can purchase on Amazon at this ASIN: B01N31V8UY. Buy the hard copy at www.mylittlesouschef.com
In the adult version you will find a wide range of sweet and savoury recipes to try out with your little helper. All the recipes are easy and quick to make, so that your little sous-chef won’t get bored or discouraged. In the twin book for kids you will find the same recipes, but with only the easier, child-friendly tasks, fully illustrated to be easily understood by preschool kids too. For your easy reference, the kids tasks are listed at the bottom of each recipe in the adults book.

https://amzn.to/2RcLe8g

Health benefits of horse riding: 7 great reasons to take up the sport

Do you know that horse riding has a big positive effect on our body and mind. Below you can find some of them but the best idea is to try it. 

1. Improved posture and body awareness.

2. Outdoor activity on the fresh air. Idea for a free time.

3. Help children with disabilities.

5. Stimulates mainly positive psychological feelings like smile or self-consciousness.

6. Taking care of others including nature and animals.

7. Respect for the forces of nature

 

How to grow a lemon tree

Instead of throwing out/ discarding stones from eaten fruits, play the gardeners and plant your plantation. There is life hidden in these small grains.

Growing a tree is a task for the persistent: it requires work and effort.

But do not be discouraged as the more time you spend on it  the greater satisfaction there will be.

1. Take a few pips out of the lemon. Unfortunately, not all will be able to germinate - if you sow more than one, you can be sure that some will .

2. Choose thick and well-formed seeds. The ones you take out of the pulp should be thoroughly cleaned and dried, preferably in a shady and airy place (but not in the sun).

3. Fill the medium-sized pot with soil (leave 2-3 centimeters from the bottom). Make 1 cm thick wraps, put a seed in them and gently cover with a thin layer of soil.

4. Now it's time for regular watering - it's enough to do it once a day. And remember, the plant must have access to light. It will not grow in a dark corner.

Your child doesn't eat vegetables?

Your child doesn’t want to eat vegetables and you don’t know what to do to change it?

Today, we present few ways to teach your child eating vegetables:

1. Start with meals that your child already knows - favourite meals are the best way to smuggle vegetables! Remember that your child will be more tolerant of vegetable ingredients if you hide them under a blanket made of pasta slices or cheese;)
2. Give your meals interesting names - for example, "Brazilian football", if your son is interested in football, or "specialty from Barbie", when your daughter’s favourite toy is this doll. In fact, under these names can be a pizza on a wholemeal dough and a homemade sauce, on which you will put spinach, sweet corn and slices of mozzarella or vegetable muffins, which can certainly appear in the kitchen of the girl's favourite heroine.
3. Let the food be fun - for example, broccoli can be trees placed on your child's plate. You can be sure that while telling such stories your child will happily eat lettuce that threatens his favourite heroes.
4. Take your child to shopping - it is more likely that your child will try new products when you give him the opportunity to choose them from the store shelf.
5. Let your child cook with you - children like to cook and imitate adults, it builds a child's self-confidence, because he can do something by himself.
6. Go for snacks - prepare healthy fries with home-made tomato sauce or sweet carrots and honey sticks.
7. Apply the method of one bite - reserve to your child so that before asking if he can leave the table, he took a bite of food, which he has on his plate. This increases the chances that he will be surprised by the taste and will want to take a second bite.