Category: Life Skils

Building Immunity with Food During COVID-19

Posted on by amelioadmin

It’s important to ensure that your little ones eat a balanced diet filled with essential nutrients in order for them to build up their immunity and help their bodies fight off infection. We know that it’s not easy, especially since the festival season is just kicking in! When possible, limit access to highly processed foods that are high in calories but low in nutrition and try to introduce nutrient rich foods. There are a number of healthy but tasty recipes that you can try out at home!

Here are some key immune-boosting nutrients:

  • Vitamin C
  • Vitamin E
  • Zinc
  • Vitamin D
  • Selenium
  • Beta Carotene
  • Protein

Getting these essential nutrients in doesn’t have to be a tough task!

Vegetable Pulao is a simple meal that you probably make at home already, which has a variety of ingredients with a high level of nutrients:

Green peas are rich in heart healthy nutrients like Vitamins A, B1, B6 and C. They are also rich in antioxidants like flavonoids and carotenoids which help in improving immunity. Besides, they are also an excellent source of protein, with 8gms in one cup of peas.

Green beans are low in sodium, saturated fat and cholesterol, and is a great source of protein and Vitamins A, B6, C and K. They may also support heart health by lowering blood pressure and reducing inflammation.

Carrots are a particularly good source of beta carotene, fibre, vitamin K1, potassium, and antioxidants, are weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.

Paneer is a great source of protein, Selenium, Vitamin B6, B12, Calcium and Zinc. Studies have linked calcium and other components of dairy to reduced weight and easier weight maintenance, especially when combined with exercise.

Preparing meals with ginger, garlic and turmeric have had a long history of boosting the immune system and reducing inflammation.

Pre and post-playtime snacks can be a nutrition bar or a fruit smoothie or yoghurt with berries that can provide daily requirements of immunity boosting nutrients. A handful of mixed nuts are the easiest to snack on too.

Stay safe, stay healthy!

Sleep Like a Baby – Creating a bedtime routine for your young one

Posted on by amelioadmin

As a new parent you quickly learn that while babies do spend a fair amount of time sleeping, they also wake up often. For a period of time during the early weeks they might sleep all day and be awake all night. They go through sleep regressions in their first year. And during growth spurts your baby might wake up more often in the nights than usual for feeds.  All this will make you wonder who came up with the phrase, ‘Sleep like a baby’?

Did you know sleeping is a developmental milestone? Like how your baby learns to roll over, or walk, or is ready to be toilet trained, in time they sleep through the night as well.  Some babies may learn to do this earlier than others, but that’s nothing to worry about.

But no matter where your baby is in the whole sleeping through the night development, try to set a bedtime routine from day 1. Babies thrive on routine and it will soon become a habit they find comfort in.

Here’s how to go about setting a bedtime routine:

  • Keep the baby’s room cool and dark and comfortable during bedtime. 
  • Give baby a bath and massage pre-bedtime to relax them.
  • Make sure your baby has a feed before bedtime.
  • You could even read a book to your little one before settling them in for the night.

Even with all this your baby might still wake up multiple times in the night and that’s okay. But try to stick to the routine so that in time they develop good sleep habits.

Naps matter!

Babies nap a lot. As they grow older they will drop naps, and once they reach the age of 3 they might only be on one nap a day or no naps at all. You might think by reducing the number or duration of naps, your little one will sleep better and longer in the nights. This is not true!

Your baby needs sleep to grow and develop, so naptime routine is as important as bedtime routine. A baby that naps enough will sleep better at night. So make sure naptime isn’t interrupted or missed.

Toddler bedtime routine

By the age of 2.5 years your child will be sleeping through the night but this is also the time they start play school, which can throw their sleep routine off a bit. They might drop their afternoon nap or be more exhausted by the end of the day due to all the physical and mental exertion at school and other activities.

At this stage, more than ever, it is important your child goes to bed on time and gets a good night’s rest. After dinner and some play time watch your child for sleep cues and accordingly set bedtime. Let the time before bed be a calm one, this means no television at least half hour before, no sugary treats and no over stimulating activities.

Have them brush their teeth, drink water and use the loo before settling in for the night. Read them a story before bed, and turn on a nightlight if needed and allow your toddler to fall asleep by themselves.

As a parent of a toddler, stick to a routine and keep things simple. Set healthy bedtime habits so that your little one gets all the rest they need and are recharged for a new day.

Whether you are a new parent struggling with sleep deprivation thanks to a baby who wakes up often, or the parent of a toddler who is fighting bedtime, there’s a parenting mantra, ‘this too shall pass’. So, hang in there! When a baby wakes up often there’s usually a reason (anything from teething or reaching a developmental milestone). Keep to a routine and know that all kids eventually do learn to sleep through the night. I promise you!

Teaching your child that it’s okay to lose!

Posted on by amelioadmin

Who doesn’t like winning? How wonderful it is to see our children winning at things. And when they lose it breaks our heart to see the look of disappointment on their faces.

Say that your child has been practicing for a race for a month, or been studying for days for a competitive exam, and they don’t get the place or grade that they thought they would. You might think that that would be the main reason the loss has upset them so greatly – all that hard work coming to nothing. But another major aspect that contributes to their disappointment over losing is that they feel they have let you, the parent, down.

Think about it. From when your child is young when they win a race, or score a goal or get top marks on a test, as the parent you can’t help but praise them. You celebrate their wins and they pick up on that. So, when they do lose, it hits them hard. They feel like they’ve failed you. This is why it’s important to teach your child that it’s okay to lose.

That losing is a part of life, and when they do lose you aren’t any less proud of them.

• Say that your child didn’t win the 100-metre race that they were so sure of coming first at. Or, your young one misspelled a word on a spelling test and got a lower grade than expected. Allow your child to express their hurt and disappointment when this happens. Make sure that they know it’s okay to feel bad when they lose.

• When your child is upset and wallowing in their loss, don’t tell them to cheer up and to get over it. What your child feels is natural, and when you brush it off you can make them feel worse. Let them work through their emotions and feelings and come out of it without being labelled as a ‘sore loser’ or a ‘bad sport’.

• Empathise with your child. Accept their losses. Talk to them about it, and share your own experiences with losing, so your child knows you always have their back no matter what. This allows the child to feel secure, and to heal quickly and move on.

When your child learns that it’s normal to lose at times, and that it’s a part of competition and life, they are better able to process the loss and take it in their stride.  They are also able to learn from their mistakes and try to improve themselves in a healthy and healing way. After all, we all have lost at some point, so let’s teach our kids from a young age that it’s okay for them to lose too.