Posted in Food

Healthy Eating during Exams – Easy Tips

Healthy Eating during Exams!

Healthy Eating during Exams, with exams approaching, healthy snacking is the last thing a student thinks of. It’s easy to get into the habit of quick coffee and take-way pizza, because you don’t want to waste time on dining in detail. But, actually, good nutrition should be part of a students study plan because it’s going to help him ace those tests. 

Remember the rule:

The better the fuel your brain gets, the better you’ll study.

 Healthy Eating during Exams, with exams approaching, healthy snacking is the last thing a student thinks of. But, actually, good nutrition should be part of a students study plan because it’s going to help him ace those tests.
Healthy Eating during Exams, with exams approaching, healthy snacking is the last thing a student thinks of. But, actually, good nutrition should be part of a students study plan because it’s going to help him ace those tests. Photo by Giftpundits.com from Pexels

Whether you are a student or mother of a student preparing for his exams, these tips will help you build healthy eating habits during exams. 

Here are 10 tips for eating right during exams:

  1. Meeting daily vitamin and mineral requirements will make doing your best much easier. Iron and Vitamin B are especially important to maintaining the physical and mental energy necessary to study well. Iron-containing foods : red meat, cereals and spinach. Some foods that contain B vitamins are: whole-grains, wheat germ, eggs and nuts. Some other foods that provide nutrients to the brain are Fish and soy. 
  2. Food is always a better choice than Dietary supplements. So try to replace Vitamin C tablet with an orange. An orange contains not only Vitamin C, but also fiber, beta carotene and other minerals. Fruit ranks high among the best foods you can eat for your brain. The natural sugars in fruit offer clean energy, so you don’t experience the crash that follows consumption of refined sugar. Blueberries (which can be bought frozen in bags) get a lot of attention because they contain powerful antioxidants and other nutrients.  When you’re heading for the library or to your room, pack whole-food items like apples, bananas, carrot sticks or a handful of dry fruits.
  3. Eating regular meals helps keep nutrients and energy levels more stable. It reduces the temptation of empty-calorie snacks in the vending machine. Eat at regular intervals.
  4. Consider taking 5 or 6 well-balanced, smaller meals. Big meal stays in your stomach. Eating the standard three-big-meals-a-day slows you down mentally and physically. A sandwich or some fruits could do the magic. Fresh fruits, fruit smoothies, dry fruits, honey-coated nuts, soups, interesting salads etc are good options.
  5. Meet for breakfasts. Meet your study buddies during morning hours. If you feel like having a snack break, breakfast is a good time. Oats, Muesli, Upma, Khichdi, Idli etc are great options with a low glycemic index which provide a constant and steady supply of glucose.
  6. Hydration is the main thing to care for. When you sit in the comfort of your room and probably with your AC on, you do not feel thirsty and hence end up drinking less fluids. When dehydrated, the body and mind are dazed, restless. It is hard to concentrate on studies. Choose your beverages well. Reduce caffeine, sugar intake. Since too much caffeine can make you jittery, try to drink moderate amounts: 400 to 450 mg per day, the equivalent of 2/2.5 cups, (16 to 20 ounces or 500 to 625 ml). Better choices include water, fruit juice, milk, antioxidant rich green tea, milkshakes, fresh soups, lemonade, lassi and coconut water. Avoid aerated beverages. Have at least 8-10 glasses of water per day.
  7. Choose power packed vegetables. Not all vegetables are created equal. Use the hint – the darker the color, the higher the concentration of nutrients. Spinach has more nutrients for mind and body than lettuce. 
  8. Snack smartly while studying and you may find that you retain more. Try to get two food groups into your snacks to balance the nutrients and keep your blood-sugar level stable. Eat healthy snacks in between meals like protein bars, fresh fruits, peanuts, makhana and roasted chana etc. specially when you are studying till late at night.
  9.  It’s easy to feed the brain well. Gather simple recipes for nourishing foods. Brain boosting foods include foods that improve memory and concentration like almond walnuts, fish, flax seeds, banana, chickpeas, spinach, broccoli, etc.
  10. Avoid junk food. Foods like chocolate, cookies etc can cause a sudden spike in sugar levels in the blood. After a while, when the stomach feels empty it could lead to craving for more such junk food.

Healthy Eating during Exams!

Thank you for staying till the 10th tip. Extra 6 important suggestions for you to make your exam time less stressful.

  1. Feed yourself with good eight hours of sleep. Sleep is important. Good sleep is as good for your brain as food for the body. Lesser sleep can interfere with learning ability, causes mood swings and compromise your immune system.
  2. Keep yourself away from electronic devices.Take out an hour everyday for some recreational activity to keep yourself happy and motivated.
  3. Make sure you get your stress-buster foods. During stressful times like exams, the body’s requirement for certain water-soluble vitamins like Vitamin B complex and C, minerals like zinc goes up. These help in the synthesis and functioning of adrenal hormones that are basically our stress-fighting hormones. Brown rice, nuts, eggs, fresh veggies and fruits can help.
  4. Give yourself foods to increase efficiency of the brain: Antioxidants like Vitamins A, C and E reduce damage to brain cells due to increased stress by fighting the free radicals. Eggs, fish, carrots, pumpkins, green leafy veggies, fresh fruits  can help meet this requirement. They also help increase the body’s immunity and help reduce chances of the child falling sick during exams.
  5. Don’t miss out on memory enhancer foods. Omega 3 fatty acids found mainly in fish are required to enhance brain function and memory. It is recommended that you have at least two servings of Salmon (rawas fish), herring (bhing) or mackerel (bangda) per week. For restricting calories, they are best eaten grilled, shallow fried with very little oil or baked. If you do not eat fish or do not have access to good fish, add ground flax seeds (alsi), pumpkin seeds, sesame seeds (til), soya bean oil, canola oil to your diet. Omega 3 fatty acid supplements are also available.
  6. Avoid eating outside food during exams. Exams being times for high-stress and low-immunity, children are highly prone for infections. So, avoid eating outside food as much as possible. 

Healthy Eating during Exams!

Examples of some healthy options for healthy eating during Exams and preparations for competitive exams.

BreakfastOats, Muesli, Upma, Khichdi, Idlis,eggs, poha, idlis, dosa, dhokla
Smaller mealsred meat, cereals and spinach, whole-grains, wheat germ, eggs and nuts, Fish and soy, Brown rice, nuts, eggs, fresh veggies and fruits, carrots, pumpkins, ground flax seeds (alsi), pumpkin seeds, sesame seeds (til), soya bean oil, canola oil, milk and milk products, sprouts, tofu, chicken, healthy nuts in combination with healthy cereals like dalia, oats, quinoa, and whole wheat products.
Snacksapples, bananas, carrot sticks or a handful of dry fruits, Fresh fruits, fruit smoothies, dry fruits, honey-coated nuts, soups, interesting salads,protein bars, fresh fruits, peanuts, makhana and roasted chana, milk and milk products, sprouts, tofu, eggs, chicken, fish, healthy nuts in combination with healthy cereals like dalia, oats, quinoa, and whole wheat products.
For hydrationwater, fruit juice, milk, antioxidant rich green tea, milkshakes, fresh soups, lemonade, lassi and coconut water. 
Food that you can avoidchocolate, cookies, aerated drinks, fast food, heavy and oily meals
Examples of some healthy options for healthy eating during Exams and preparations.

Eating healthy, adequate rest and proper sleep are the key for fresh and healthy mind which makes retaining the knowledge easier.

All the best.

Also read 8 ways to discipline without spanking

9 tips for spending quality time with your child

What should be the parent’s role in a child’s life?

Posted in Happy parenting

9 Tips for spending quality time with your child

9 Tips for spending quality time with your child

Life is busy and between work and life responsibilities, the days pass us by in the blink of an eye. Parents have a common concern that they are not able to spend enough time with their children. They wonder if this could lead to developmental delays. Some parents feel guilty about working full time, or experience anxiety about choosing to work out at the gym or go to dinner with friends.

 9 Tips for spending quality time with your child.  Life is busy and between work and life responsibilities, the days pass us by in the blink of an eye. Parents have a common concern that they are not able to spend enough time with their children.
9 Tips for spending quality time with your child. Life is busy and between work and life responsibilities, the days pass us by in the blink of an eye. Parents have a common concern that they are not able to spend enough time with their children.
Photo by Daria Obymaha from Pexels

On top of that when you see a social media posts from stay-at-home parents who are able to take their children to the local zoo or work on colors and the alphabet with them only add to this anxiety.

But have no despair! Recent studies have shown that spending quality time is much more important than quantity of time. This is not to negate the importance of time spent with children. Children need high-quality time with parents and caregivers. Quality time spent with the parents and caregiver is most beneficial to children and it leaves a positive effect on them as they grow. It isn’t about endless hours of time but it’s about how you choose to spend that time that truly matters.

As parents and caregivers, we can make choices to ensure time spent with our children is high-quality.

9 Tips for spending quality time with your child

1. “WE” Time 

     Have a daily “WE” time with your child. Do this face-to-face, if possible; but if this isn’t an option, create a routine for doing so in other ways, such as leaving a note in your child’s lunch bag, posting a note by his toothbrush, or writing an encouraging saying on a shared whiteboard in the house.

2.     Daily Ritual

     Create a special ritual for you and your child—something that can be done every day. For example, let your child choose and read one book with you at bedtime.

3. Say the magic word daily

     Tell your child you love her every day. And tell her how important she is to you and how she makes you feel.

4. Reinforce positive behavior

     For example, if your child completes his chores without your asking, do acknowledge it with words of appreciation.

5. Meal Minutes

     Make and eat meals with your children whenever possible. If time is limited, look for simple meals that require very little preparation, or grab a healthy snack such as an apple and sit for a few minutes and chat with your child.

6. “You Choose” Activity

     Schedule time for doing an activity of your child’s choosing. Be sure to follow through and complete the activity without any distractions.

7. Play with your child

     Play with your child, even if it’s during bath time or outside before you drop her off at preschool. Every little bit of time makes a positive impact!

8. Be Silly

     Laugh and be silly with your child.

9. NO-Tech.

     Turn off technology when you spend time with your child. Try not to text, answer calls, scroll through social media, or watch television.

To make your relationship stronger with your child you need to spend quality time with them, not quantity of time. Keep it simple and connect with your child in ways that make sense for your lifestyle and relationships. Each connection has a lasting impact and provides the support and reassurance* that your child needs.

Parents play a very important role in their child’s life.

Happy parenting is every parent’s delight.

All the best wishes to you on this amazing journey. This will surely give us an easy life.

If these tips help you in finding your answer, please comment. You can also comment, if you are having any other questions related to parenting. 

Posted in परवरिश में मददगार टिप्स

अपने बच्चे के साथ क्वालिटी टाइम बिताने की 9 टिप्स

अपने बच्चे के साथ क्वालिटी टाइम बिताने की 9 टिप्स

माता पिता का बच्चों के साथ बिताया समय ऐसा होना चाहिए वो सही मायनों में बच्चों को दिया गया विशेष समय हो।

 यहां व्यस्त परिवारों के लिए नौ सुझाव दिए गए हैं:
माता पिता का बच्चों के साथ बिताया समय ऐसा होना चाहिए वो सही मायनों में बच्चों को दिया गया विशेष समय हो।
 यहां व्यस्त परिवारों के लिए नौ सुझाव दिए गए हैं:
Photo by Daria Obymaha from Pexels

अपने बच्चों के साथ पर्याप्त समय (क्वालिटी टाइम) व्यतीत नहीं कर पा रहे हैं?

आज हर व्यक्ति का जीवन बहुत व्यस्त है और काम और जीवन की जिम्मेदारियों के बीच, दिन पलक झपकते ही बीत जाते हैं। इससे बीच माता-पिता को ये चिंता सताती कि वे अपने बच्चों के साथ पर्याप्त समय (क्वालिटी टाइम) व्यतीत नहीं कर पा रहे हैं। 

उन्हें चिंता रहती है कि इससे बच्चों के विकास में देरी हो सकती है।

ऐसे में जब आप घर में रहने वाले माता-पिता का एक सोशल मीडिया पोस्ट देखते हैं।

 जिसमें वे अपने बच्चों को पढ़ा रहे है, उनके साथ चित्रकारी कर रहे है या स्थानीय चिड़ियाघर ले जा रहें हैं, तो आपकी चिंता और बढ़ जाती है।

आप निराश ना हों! हाल के अध्ययनों से पता चला है कि समय की मात्रा की तुलना में गुणवत्ता से समय बिताना अधिक महत्वपूर्ण है। 

यहां हम बच्चों को कम समय देने की या उनका समय काटने की बात नहीं कर रहे हैं। बच्चों को माता-पिता और देखभाल करने वालों के साथ उच्च-गुणवत्ता वाला समय चाहिए। 

माता-पिता के साथ बिताया गया गुणवत्ता का समय बच्चों के लिए अधिक फायदेमंद होता है। और यह अनुभव बड़े होने पर उन पर सकारात्मक प्रभाव छोड़ता है। 

माता पिता का बच्चों के साथ बिताया समय ऐसा होना चाहिए वो सही मायनों में बच्चों को दिया गया विशेष समय हो।

 यहां व्यस्त परिवारों के लिए नौ सुझाव दिए गए हैं:

1. “हमारा” समय

     अपने बच्चे के साथ दैनिक रूप से बैठिए। आप इससे “हमारा” समय कह कर भी संभोधित कर सकते है। और यदि ऐसा करना संभव ना हो तो अन्य तरीकों को अपनी दिनचर्या में जोड़ें।

जैसे कि आपके बच्चे के लंच बॉक्स में एक नोट छोड़ना या घर के व्हाइटबोर्ड पर कुछ अच्छा लिखना।

2. दैनिक कार्य

     आप और आपके बच्चे के लिए एक विशेष कार्य निश्चित करें जो आप रोज करें।

उदाहरण के लिए, सोने से पहले बच्चे की रुचि की कोई किताब उसके साथ पढ़ें।

3. प्यार का महत्व

     अपने बच्चे को बताएं कि आप हर दिन उससे प्यार करते हैं।

और उसे बताएं कि वह आपके लिए कितना महत्वपूर्ण है और वह आपको कैसा महसूस कराता है।

4. प्रशंसा करें

     उदाहरण के लिए, यदि आपका बच्चा आपके कहे बिना ही कुछ अच्छा करे तो उसकी प्रशंसा जरूर करें।

4. साथ खाएं

     जब भी संभव हो अपने बच्चों के साथ भोजन बनाएं और खाएं। यदि समय सीमित है, तो साधारण कुछ ऐसा बनाए जो आसान है और जिसमें बहुत कम तैयारी की आवश्यकता हो।

सेब जैसे स्वस्थ स्नैक कहते हुए भी आप बच्चों से दिन भर की बातें कर सकते हैं।

6. “आप चुनें” 

     अपने बच्चे को उपयोग में आने वाला चीज़ों का चयन करने दें।

फिर यदि आपको लगे कुछ अनुचित खरीदा जा रहा है, तो उसके बारे में बच्चे को कारण सहित स्पष्टीकरण दें।  

7. अपने बच्चे के साथ खेलें

     अपने बच्चे के साथ खेलें। बच्चे के साथ बिताया गया हर समय उससे व्यक्तित्व विकास को सकारातमकता प्रदान करेगा।

8. मूर्ख बनो

     उनके प्रश्नों के उत्तर में कभी कभी आप मूर्ख बने रहें। या उनसे प्रश्न पूछें।

9. ध्यान भटकने वाली चीजें थोड़ी देर दूर रखें।

     जब आप अपने बच्चे के साथ समय बिताते हैं तो बाकी सब बंद कर दें।

फोन, आ ई पेड,, सोशल मीडिया या टेलीविजन ना देखें।

अपने बच्चे के साथ अपने रिश्ते को मजबूत बनाने के लिए आपको उनके साथ क्वालिटी टाइम बिताने की जरूरत है। 

माता-पिता अपने बच्चे के जीवन में बहुत महत्वपूर्ण भूमिका निभाते हैं।

इस अद्भुत यात्रा में हम सब साथ हैं।
read: What should be a parent’s role in child’s life?

यदि ये सुझाव आपको अपना उत्तर खोजने में मदद करते हैं, तो कृपया टिप्पणी करें।

यदि आप पेरेंटिंग से संबंधित कोई अन्य प्रश्न पूछना हैं, तो आप टिप्पणी भी कर सकते हैं।

Posted in Toys

Why do we buy toys for our children? Part 3 of 3. (final decision)

Why do we buy toys for our children? Part 3 of 3. (Points to keep in mind while taking the final decision at the store.)


Why do we buy toys for our children? Part 3 of 3. (Points to keep in mind while taking the final decision at the store.)

Why do we buy toys for our children?As parents, practically, you don’t need a reason to buy toys. But is it the correct way? 

Please also read Do children need a room full of toys? Rethink.

No, it is not. We cross by the shop and we buy a toy because our child likes those building blocks or cars. 

Do read the part 1, to know the list of  occasions we buy toys.

Do read the part 2, list of mindset while buying the toys.

Part 3 of 3, Points to keep in mind while taking the final decision at the store.

Here we can list the things to keep in mind before paying the bill. As parents, please check:

  • Will this toy help my toddler grow intelligently? I know many parents selecting useful puzzle games, board games like chess, English learner laptop, robot games to help their toddlers grow intelligently.Guiding Puzzle Games :Example: Abacus, Maze Chase, Size Exploration Board & Shape Sorter – This interesting indoor game, help kids use their abilities & get the right shape & order for the toys.
  • Will this toy be serving the purpose or help in the present interests of my child? Parents choose infant and toddler toys based on educational value, child’s interest and also if the toy has an off switch. Educational value will be different for each child. I want to stress that this does not mean academic learning. If a child shows an interest in cooking then a play kitchen would be a good option. If the child is learning to walk then a toy they can push or stand at would be an option.
  • Does the toy serve multiple option?. Try to pick toys that allow for multiple options. A walking toy that has shaped blocks, or a kitchen that has a clock/timer so they start to understand the concept of time.
  • Is the toy safe for the intended child?

Buying specific toys for kids depends on kids interest & toy advantage to the kid growing age. As a parent I would have always decided to buy educational toys & games for my kids which can enhance their learning skills & motivate them to get social as well.Hope these points are of some use to you. Please mention in comments box, if you have any other mindset for buying toys.

A Happy childhood is the most precious gift we can give to our child.

Posted in Toys

Toys*! Why do we buy toys* for our children? Part 2 of 3.

Toys*! Why do we buy toys* for our children? Part 2 of 3. (how do you decide what toys to purchase for your infants and toddlers?)

Why do we buy toys* for our children?As parents, practically, you don’t need a reason to buy a toy. But is it the correct way? 

Please also read Do children need a room full of toys? Rethink.

No, it is not. We cross by the shop and we buy a toy because our child likes those building blocks or cars. 

Do read the part 1, to know the list of  occasions we buy toys*.

Part 2 of 3

Why do we buy toys for our children?
Here we can list the mindset while buying the toys. As parents, while purchasing toys, these things are to be kept in mind:

Here we can list the mindset of parents, while purchasing toy or games:

  • Purpose: While purchasing or choosing from a collection of toys*, one should always remember the difference between a toy with no objective and a toy serving an objective. An objective oriented toy will stimulate the senses in a child, giving a chance to explore things around. Example: if your child likes cars or teddy bear, making a collection of the same will not stimulate the senses in the child.

  • Value for Money: With prices for many toys being high because of an associated “brand” value, it is wise to see if the toy really is worth the money paid in terms of entertainment or learning for the child. Check if the toy is relevant for an age as well as cultural perspective. Example: the same kind of board games are offered by many companies. If the packaging or the brand name is making the difference in price, please choose wisely.

  • Simple Toys: In the era of digitization, toys are getting more confusing and complex day by day. The golden rule for young children – the simpler it is, the more likely that they will enjoy it. Complex toys could potentially confuse the child by giving too many inputs simultaneously. So, keep it simple yet challenging.

  • Appeal: Fancy super colorful and filled with imagery could hit the eyes initially, but children are likely to just ignore all this after a couple of times of playing with it. Example: Kinder joy, children buy this chocolate for the excitement of getting the tiny attractions in the package, they play with it, for some time. Then it goes to some corner of the toy box. What will excite them, is the challenge. Classic examples are tops like bey-blades & fidget spinners. This catches the fancy of all older children, because they enjoy the challenges that these toys pose. For the younger children, wooden blocks/toys score really high on this factor of appeal.

  • Age Appropriate: Many a time when the toy is bought, it has all the features that an individual is looking for, but somehow it has not taken the child’s fancy fully. Usually the reason for this is that it may not be age appropriate. In the initial years, every phase for a child is critical, and every age group has some milestones to be fulfilled. So if the toy bought for the child is not appropriate to his or her age, he or she will either: (a) get bored fast if the toy is below their age, or (b) they may get irritated if the toy’s complexity is too much for them to handle. It is always wise to match children’s age to the appropriate toys to make their time joyful and interesting.

  • Safety: For obvious reasons safety is the greatest concern. Sometimes a child puts a toy in his or her month to explore and understand more about it. Unaware of any dangers due to sharp corners, the paint used on the toy, they choose to experiment with the toy. Keeping all this in mind it is necessary to look for preferably CE certified ones or the ones you have checked and assured keeping all the above points in mind.

  • Battery Operated Toys: Battery operated toys are made up of typically metal or plastic. These will obviously need periodic battery replacing. This is not environmentally friendly both in terms of the battery as well as the outer metal/ plastic case. Battery operated toys* also tend to take away the manual element in toys which young children need. Pressing buttons to move cars is less preferable to moving the car around manually. They also need a constant supply of batteries to work. 

  • Discovery and Exploration: While purchasing a toy, ensure it provides ample opportunities to explore and discover. When children start to discover different ways of playing with the toy, then they learn a lot while playing.

Buying specific toys for kids depends on kids interest & toy advantage to the kid growing age.

As a parent I would have always decided to buy educational toys & games for my kids which can enhance their learning skills & motivate them to get social as well.

Why do we buy toys for our children? Part 3 of 3. (final decision)

Hope these points are of some use to you. Please mention in comments box, your mindset for buying toys.

A Happy childhood is the most precious gift we can give to our child.

Posted in Blog, Toys

Do children need a room full of toys? Rethink.

Do children need a room full of toys? Rethink.

Toys, Do children need a room full of toys? Rethink. This is how I evaluate myself every time when I pass by a toy store and my two sets of twinkling eyes look at me with so much of hope and excitement. But Thanks to God, my children now understand, they don’t need to own every toy they see in the market.

Evaluating need of toys:  

Best place for all of us to visit with kids could be Disney land. The best place for a child in a shopping complex could be a toy shop or a play zone. That in a resort could be play arena. The best place in playschool may be toys rooms.

But have we ever wondered why Sports Room, in a formal school, never comes under this lists of favorites?

Just go back in time, and what did we find? It was the sports ground that was always at the top in the list of favorite places to be in a school.

Best sources of toys at home: 

Children get toys, from their family, friends and now a days even food joints like McDonalds. They play with these toys  for a while and then it occupies a space in their almirah.

 It is not that kids don’t play with their toys, they do.

 Your child might have an almirah full of toys, due to two reasons:

  • It’s the best gift that makes a child happy. 
  • It’s the best thing we provide as compensation. 

Some of us also have a notion, that if a child possess more toys means he is happy.

But we sometimes miss the point, what kind of toy does your child need.

And What is the thing that our children ask for?

Answer: Time to play.

Our children need time to play with the toys. They need time to go out and play in open. Also time to play and get dirty in soil, and this stays true for all ages.

Just give them time to play, they will be happier.

Please comment if you agree to this thought.

Happy childhood is every child’s right.

All the best wishes to you on this amazing journey. This will surely give us easy life.

If these tips help you in finding your answer, please comment. You can also comment, if you are having any other questions related to parenting.