In our previous articles, we’ve talked about several topics on raising healthy children. Having a child can be a fulfilling experience, however it can also be challenging to raise healthy children. How do you teach children to eat right? Children tend to eat delicious food without regard for what’s healthy or what’s not. Fortunately, there’s several children’s books that can help any parent teach their child how to eat healthy and live healthy. We’ll cover both free and paid options of these children’s books.

Top 10 Children’s Books About Healthy Lifestyle, Nutritious Eating, And Exercise

Free children’s books

On the free children’s books side you can try:

1. The Academy For Health Superheroes is a free children’s book about health that you can download on this link which is co-written by a cardiologist and a lifestyle and preventive medicine expert (Dr. Agnes Electra Chelbinska and David W. Evans). The book teaches young toddlers some healthy eating, healthy vocabulary, and avoiding junk food in a fun way. The superheroes have to face against the Junk Food Monster and his minions. It’s ideal for toddlers age 5 and up but you can start them younger to develop a healthy vocabulary early on.

Paid children’s books

The next books cost you a bit but these are good to start with. Children need variety so after you finish some free children’s books, you can start them with the paid children’s books.

2. Gregory The Terrible Eater (paid) – Gregory is a goat that likes to eat healthy instead of the usual goat that likes to eat tires, old broken appliances, and everything else goats eat! The irony is that while Gregory wants to eat healthy, his parents want him to eat the opposite! The result is that kids will point out by themselves what’s wrong with the situation. Have some fun time with your child in this book with the roles of children and parents hilariously reversed. (Disclaimer: we receive a small 4% percent of commissions from Amazon sales if you buy from this link. The proceeds go to help teach children to be healthy in London and India.)

3. The Academy For Health Superheroes: The Heart (paid) – written by Dr. Agnes Electra Chlebinska and health expert David W. Evans. This is the longer version of the free Academy For Health Superheroes book with over 200 pages of adventure, workshop, and healthy lifestyle for children. This book is easily worth several children’s books because it has several sections for stories with workshops at the end of each story. Designed by a doctor and health expert who are known for their free Happy Bootcamps in the UK. If you enjoyed the free book, then you will also enjoy the paid version.

4. Dragons Love Tacos (paid) is a New York Times bestseller which is the "Dragons love Tacos." It is written by Adam Rubin, he is a New York best-selling author for eight books which includes this first book. He worked for a long time as a creative director in the advertising industry but he left it to be a full time writer.

We all love dragons as a kid, those legendary creatures which are huge and fly. They have scales and they spew fire. Dragons are present in various mythologies of different cultures around the world.

In this story, however, dragons love to party and they love tacos, so they love taco parties. The story has the narrator who tells about how to make the best taco party for dragons. They love tacos such as beef tacos, chicken tacos, big and small tacos.

A step by step process on how to make taco which will encourage dragons to join the party. They eat tacos with salsa and when the party ended, they accidentally had jalapenos on their salsa.

5. Secret Pizza Party (paid). Written by Adam Rubin. He is also the author of Dragons Love Tacos, a New York Times Best Selling author.

The story tells about Racoon who loves pizza. He likes the crispity crunchita crust, salty pepperoni-ness, sweet sweet tomato-ness and the gooey cheesy-ness. He is always being chased away from the restaurants where he eats his favourite food. This gives him the idea to plan a big secret pizza party. However, another bigger secret party is also happening.

The book is fun and can be read to your toddler since the illustrations are superb.

6. D.W. The Picky Eater (paid). Written by Marc Brown. This has a story which is good for your toddler since the story is about a picky eater. Sometimes our toddlers can also be picky when they eat especially when the taste is sour like citrus fruit.

The name of the main character is D.W. She is a picky eater who had been caught many times not eating her lunch or dinner.

At one time she threw tantrums when she found spinach in her salad because she disliked eating it. She barely ate anything when she was at her friend’s house. Since she is a picky eater, her family started going out to dinner without her and she was left alone at home with a babysitter.

The time came when it was the birthday of her Grandma Thora when she decided that she was ready to join her family. She also decided to try other food on the menu. She ordered poet pie and ate everything. Later she learned there was spinach inside the pie yet she still ate everything.

The story will teach lessons to our picky eating toddlers especially healthy food, vegetables, and even spinach! Find out what happened at Grandma Thora's birthday and what made D.W. eat her spinach pie.

7. Creepy Carrots (paid) by Aaron Reynolds. He is also a New York Times bestselling author and lives in Chicago with his wife, two kids, four cats and goldfishes.

The rabbit's name is Jasper Rabbit who loves carrots. Jasper particularly loves carrots, particularly those that grow in Crackenhooper Field because they are fatter, crisper and you can eat them for free. He loved eating those carrots on the way to school, during his Little League practice and even on his way home at night.

He loves carrots so much and he could never get enough of them. Until he noticed something strange: carrots are following him from Crackenhooper Field. He saw the creepy carrots creeping along the shed and on his wall.

By the end of the week, the creepy carrots were everywhere. He was creeped out by those carrots and so he made a plan to make sure no creepy carrots would ever escape from Crackenhooper Field patch again.

Although carrots that follow you around may sound creepy but carrots are a delicious source of vitamin A for our toddlers. We need to read the book and find out what Jasper did so the creepy carrots would no longer escape from the patch and stop them from following him around.

8. Rude Cakes (paid). The book is written by Rowbot Watkins. The author is a dad who likes to draw and tell stories. His wife calls him Rowboat but we do not know the reason why. He lives with his family in Brooklyn, New York.

This may be strange for a cake to be named as rude which is the title of the book. However, the characters of this story are really named Rude Cakes. Although the cakes look delicious with pink frosting, they are rude. They do not say please or thank you to the parents.

The story is hilarious and it has some twists and turns prepared for those who will read the book to completion. Rowboat Watkins has written a funny story about manners and tackling bullying while reminding us that changing our bad habits and bad attitudes can be possible.

9. Spaghetti in a Hot Dog Bun: Having the Courage To Be Who You Are (paid). This book is written by Maria Dismondy, an award-winning author for children's books and her goal is to make a difference through her writing.

The main character of the story is Lucy. She is teased by Ralph at school because she is different.  Ralph makes fun of her hair by calling her a poodle. Her lunch is spaghetti in a hot dog bun which he calls “stinky”. The worst he did was sending Lucy a bag full of dog treats.

However, Lucy knows everyone should be kind to everybody.

Lucy's kindness has made a twist at the ending but we won’t spoil the ending for you. The story is a very nice one to read to our toddlers. It is about how in spite of being treated unfairly, we can still rise up and be kind to those people who didn’t treat us fairly.

10. Listening to my body (paid). The book is written by Gabi Garcia, a mother. She is a licensed professional counselor and former teacher. She beleives it is a lifelong gift when you empower children to tune in and trust their bodies. She was also a therapist and agrees we should teach what we most need to learn.

Gabi Garcia is a mama, Licensed Professional Counselor and former teacher who believes in empowering children and that the ability of tuning into it and trusting their bodies is a lifelong gift. She has worked as a therapist in a variety of settings for over 15 years and currently works as a public school counselor.

This book is a good book to read to our toddlers. It is an engaging and interactive illustration book. It teaches our children to pay attention to their bodies.

By mixing a story and simple experiential activities, the story will guide our children through the process of noticing and naming their feelings while they develop a better sense of well-being. There are vocabularies to learn in the story such as "buzzing", "wiggly" and "squirmy". These will give them a name to what they feel and tell them that it is okay to feel this way.

The book teaches children to care for and be kind to themselves especially when they feel difficult emotions.

This is a good story which we need to finish to the end. Gabi Garcia has a unique way of giving a name to the sensations that children and adults feel.

More Free Resources For Parents And Teachers To Guide Toddlers Towards Health

These 10 children’s books are a good place to start to teach your kids how to live healthy and how to live happy. Each book has its own strengths and focuses on a different area.

However, if you want more resources to guide your children towards healthy and happy lifestyle you can check our free resources here:

The 18 Dangerous Trends In Children’s Health And How You Can Prevent Them – this discusses the dangerous health problems with today’s society and how children are being affected by those problems. Once you know what the problems are, you can take the steps to protect your child.

9 Ways To Keep Your Child Healthy – an excellent article on ways that you can protect your child in today’s time that addresses the problems discussed in the 18 dangerous health trends in children.

Teaching Your Child To Be Grateful – a good way to start teaching your child how to be grateful, which will develop their emotional intelligence and grit as well as appreciation for family and life in general. Being grateful helps counter depression which is a growing epidemic all over the world that is linked to obesity, diseases due to chronic stress, and suicide.

The Children’s Book With A Moral Lesson – a feature on the 200-page Children’s book with a moral lesson, you can also download the free 30 page ebook on the Homepage of the website too!

Free Health Podcasts For Parents And Teachers – perfect for parents and teachers who are on the go, you can listen to these podcasts on your mobile phone, tablet, iPad/iPhone, computer or laptop anytime, anywhere. Audio Learning will help you learn more about how to keep your child or your students healthy even as you drive, while you are out exercising, or doing whatever you want to do.

Free Health Videos For Parents And Teachers – free videos for parents, teachers, and children to appeal to the visual and auditory senses of the kids.

Choosing the right children’s book for your child can have a significant impact on your child’s life. A study published in Psychological Science in 2016 shows that reading from children’s picture books improves your child’s vocabulary more than ordinary conversation. This is because words used in picture books are new and less limited than what’s available in ordinary conversation. Not only are children’s books a way to develop your child’s vocabulary but it’s also a good moment to develop your child’s morality, virtues, and values. What your child learns early on in life can impact his or her life as the child grows up. 

How To Choose The Right Children’s Book

However, the problem with many of today’s children’s books is that they contain very few lessons that are relevant to preparing your child for the future (see our article on the 18 Dangerous Trends In Children’s Health for some problems you should prepare your child against). Many of today’s children’s books are not geared towards your child’s development in important areas such as emotional intelligence and health awareness, this is why it’s important to take extra effort to choose the right book.

When choosing the right children’s book for your child consider these:

  1. The age of your child – a child 0-12 months old will not understand your words yet however they will love listening to the sound of your voice. It’s good to start reading to your child as early as you can so they begin recognizing different sounds. They will learn new words by 12 to 18 months and as they grow to 24 months they begin to notice more and more details in the picture books. That’s why you want to make sure that they use books that have vivid colourful pictures that they enjoy looking at. By the time they reach 2 years old they now know enough to understand the flow of the story and what’s going to happen next so you want a story book that has a sequence of events. At 3 to 4 years old they will have higher attention span and they will recognize humorous situations so choose fun books that make them laugh. By age 5 to 6 they will already memorize some of the books that you read to them and they can tell you what happened in the story. They can answer if you ask them what lesson is in the story so it’s important to teach them stories with moral lessons early on.
  2. The moral lesson, virtues, and values taught in the book – in today’s time, it has become even more important to teach your children important values of family, friendship, compassion, kindness, and caring for one another. Children should also learn emotional intelligence, health awareness, and positive mindset as early on in life. There are a lot of children’s books that do not address these areas even though they are fun to read and they make your child laugh however they lack the virtues and values that will guide your child as he or she grows up. Children of today have lower self-esteem, are more depressed, and are getting sicker and sicker at such early ages with diseases that should not appear in children in the first place. In our previous article we talked about the steps to counter these problems in The 9 Ways To Keep Your Child Healthy And Restore Their Health.
  3. Consider what are the problems that most children will face as they grow up – will this book prepare your child in a positive nurturing way for the challenges that they will face growing up? Will it build strong foundations for your child? Some areas you can prepare them for are:
  • Morality, Values And Compassion
  • Valuing Family And Friends
  • Health, Nutrition, And Exercise
  • Caring For The Environment
  • Strengthening Their Emotional Intelligence
  • Developing Their Self-Esteem And Self-Confidence
  • Preparing Them To Be Successful In Life

Now you might think that it’s difficult to find a children’s book that fits all these but that’s not necessarily the case. There are children’s adventure books with health and moral lessons like The Academy For Health Superheroes first book called “The Heart that teach kids to value family and friends, teach about moral lessons, while focusing about health and the environment and building the emotional intelligence.

  1. The quality of time that you share together. What’s more important than just reading the book is to share quality time together. Every moment that you spend reading to your child is an investment in his or her future. The more you read or talk to your child, the more vocabulary and comprehension will increase.
  2. Free vs. Paid Children’s Books. There are free children’s books on the internet and there are also paid. The free ones usually have lower quality in terms of visuals or they are in the public domain because they’re old stories that are no longer applicable. You should be willing to invest a small amount to get your child started with the right sotires.

Here are some tips when reading a children’s book to your child:

  1. Repetition improves memory, reading the children’s book several times helps your child develop vocabulary. The more you repeat reading the children’s book, the more you will notice that they will mimic your words. As time passes, they will be able to follow your words more and more.
  2. Do it consistently, whether it’s each day or 3 times a week. Find a time of day that you can read the book together and soon they will look forward to that same time every day. Soon your child will be begging you to read the children’s book to them.
  3. Repeat the core lessons at the start and end of each reading session. Whether you say to your child “Eat healthy food” or “Exercise to be healthy” or “Family is important” or “Love one another” it’s important to repeat the core lessons at the start and end of each reading session. Your child will begin to grasp the words and start repeating them back even though they may not fully understand it immediately but you’ll be surprised at your child’s growth.
  4. Be willing to pause the reading to respond to your child’s questions. Your child will usually have a lot of questions throughout the story as they look at the pictures and they may point to something in the picture and ask “What’s that? What’s this?” it’s important to respond to those questions to keep your child engaged. Children’s book reading is not only a passive activity but an interactive activity between you and your child.
  5. Ask Them Questions. It’s also important to ask your kids questions to make the process interactive. This will allow you to gauge their comprehension and progress of learning.

Choose The Children’s Book That Will Leave A Positive Legacy In Your Child’s Life

What values you pass on to your child will serve as an important legacy and he or she will someday look back to those lessons that you taught him or her. Be willing to invest time and effort as you read the children’s book to your child. It’s an excellent bonding time as a family and parents should treat it as such.

Why Start Your Child With The Academy For Health Superheroes?

The Academy For Health Superheroes Books teach your child many valuable lessons. In this book, you will journey with the health superheroes Agnes and David who help their friend whose dad has become sick. In almost 200 pages of colourful illustrations and brief but informative text, the team of health superheroes go on a journey to find the six masters that will teach your kids about important health and life lessons. After learning from each master, the superheroes return to their friend to help their friend’s dad as well as their friend’s entire family using these important lessons that they’ve learned. They face against the Junk Food Monster and the nasty habits who keep trying to make their friend’s family sicker and sicker. The book includes the story book that you can read aloud to your child as well as interactive questions that you can ask your child after every few pages, which makes the process simpler and any parent can just follow the ready-made activities. Read more about The Academy For Health Superheroes Book 1 here.

You can also check out the free children’s book on the homepage to get a feel for what the entire book is like. You can try reading that to your child and see how he or she respond after a few days of repeated reading.

Here’s What Some Parents And Teachers Are Saying About The Book

“A great example of how to deliver key messages to promote an active life and healthy habits for the little ones and a good reminder for the big. Easy to read with eye-catching images that will surely make our kids become part of the story. Highly recommended!” - Amazon Customer

“Brilliant book with colourful and vivid fun illustrations. I bought this for my 6 year old niece and ended up reading it when it arrived. it is presented in a fun and educational way and really makes learning about health, fitness, and nutrition fun, connecting the relationship between good health and happiness. Looking forward to part 2.” – Erik

“Fantastic book for health conscious parents like us to read to our kids. It's so important to instill good habits about food and exercise from an early age. The colourful and fun illustrations captured my son's attention immediately.” - Julian

“Lovely children's book, cool pictures, and best: a strong message. As health is not the absence of disease but being able to live life in optimal physical, emotional and mental states (and more), we have to rewire our way of thinking about health. With this book for children, you're helping your kids to start early and to make the life for them much better. It doesn't only give you info about our body, a healthy diet, and regular exercise, it also includes aspects of inner qualities such as compassion, patience, and mindfulness - a self-development book for kids. Kids, you'll get to know little girl Agnes, who wants to learn about healthy and happy living. She starts an academy for health superheroes and saves the life of a family.” – Serey

Read more testimonials here.

Also, make sure to check out the articles we’ve written to help things become simple for parents, teachers and children to become healthy, compassionate, and happy:

The 18 Dangerous Trends In Children’s Health And How You Can Prevent Them – this discusses the problems with today’s society and how children are being affected by those problems. Once you know what the problems are, you can take the steps to protect your child.

9 Ways To Keep Your Child Healthy – an excellent article on ways that you can protect your child in today’s time.

Teaching Your Child To Be Grateful – a good way to start teaching your child how to be grateful, which will develop their emotional intelligence and grit as well as appreciation for family and life in general.

The Children’s Book With A Moral Lesson – a feature on the 200-page Children’s book with a moral lesson, you can download the free 30 page ebook on the Homepage of the website too!

Free Health Podcasts For Parents And Teachers – perfect for parents and teachers who are on the go, you can listen to these podcasts on your mobile phone, tablet, iPad/iPhone, computer or laptop anytime, anywhere. Audio Learning will help you learn more about how to keep your child or your students healthy even as you drive, while you are out exercising, or doing whatever you want to do.

Free Health Videos For Parents And Teachers – videos for parents, teachers, and children to appeal to the visual and auditory senses of the kids.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4567506/

In today’s topic, we will talk about:

  1. How whole food nutrition brings 4,000 different phytochemicals from plants that help repair and rejuvenate your body as well as protect it from various diseases
  2. How the right kind of exercise (High Intensity Interval Training or HIIT) generates more mitochondria which brings power and energy to your body
  3. How stress, pessimism and negative thoughts damage our DNA creating diseases, premature ageing and death.
How To Raise Healthy Kids And Keep Your Family Healthy – The Three Things You Need To Do

Whole Foods Nutrition Brings 4,000 Different Phytochemicals From Plants

The human body is the most complex machine ever built and it requires a symphony of nutrients to pursue its functions. For decades now, study after study have shown that where there is a high intake of animal products there is a premature ageing and high incidence of chronic diseases such as cancer, heart attacks, stroke, diabetes and so on.

Animal products cause so many health problems but today I really want focus on the basic but very important information about what and how to eat so you, your children, and your family can stay young, healthy and to have a limitless amount of energy so you can do what you want, with whom you want and as long you want.

The human body is a biological machine, built of around 48 trillion cells that never sleep. Each of the cells possesses billions of actions per second, requiring constant delivery of high quality and a wide range of chemicals. These chemicals come from our food, drinks, and the air we breathe. Currently we estimate there are at least 4,000 phytochemicals in the plants on top of vitamins and minerals. These phytochemicals will build thousands of new compounds when combined together, all of which are crucial for the body to function.

Animal products contain fat, protein, and few vitamins and minerals, but none of the essential anti-inflammatory, anti-cancer, anti-bacterial composition which plants can provide us with. Almost every medication that we prescribe to patients today came initially from plants. These natural chemicals protect, prevent, and cure most diseases as long as their delivery is constant, in high quantity, high quality, and in for of whole foods. Supplements cannot replace the real thing. And they have been shown in thousands of studies to be harmful rather than helpful. Supplements should only be used in people who have malnutrition or diseases that cause significant deficiency or in case of vegans who require supplementation of Vitamin B12 simply because the non-organic soil cannot provide the sufficient amount of nutrients any more. The reason why the supplements don’t work is very simple, the vitamins, minerals and other phytochemicals interact between each other creating a cascade of reactions necessary for our body. Picking one compound in a concentrated form can never replace the whole plant which contains a large composition of different chemicals. Let’s take as an example two groups of vegetables: the cruciferous vegetables and allium vegetables. These two types of vegetables are very important for us so I will tell you a few examples so you can use them for your diet.

Cruciferous vegetables include:

  • Broccoli
  • Bok choi
  • Brussel sprouts
  • Cabbages
  • Cauliflower
  • Kale
  • Radish
  • Turnip
  • Arugula

Allium vegetables include:

  • Onions
  • Garlic
  • Leeks

The reason why they are very important for us is because all of them have strong anti-inflammatory, anti-bacterial, and anti-cancer properties. For example, for the broccoli, to create an active anti-bacterial or anti-cancer phytochemicals, we have to either chew it or blend it so that two inactive ingredients can merge into one that is active. However, this active compound remains intact only for a short period of time. After 3 hours, 70% of this natural treatment becomes oxygenated and loses its property. We also have to remember that many phytochemicals in the plants are very sensitive to temperature and so processing such as cooking or freezing destroys most of it. This is why it’s crucial to eat as many of the fruits and vegetebles in the raw form. Not even the powdered vegetables can replace the living thing.

We also need to know that mixing wide variety of plants is extremely important because of two reasons. Number one, if we take a high in anti-oxidant plant such as blueberry and blend it with another anti-oxidant plant such as kale, the anti-oxidant power will not just double but it will triple as a result of new protective compounds that will emerge as a result of blending these two plants and their phytochemicals. Number two, some plants protect us from one type of cancer and another type of plant protects us from another type of cancer or different diseases.

So eating only one plant in big volumes can never replace the wide range of plants that we should be eating. In simple words, the 5 a day concept is simply ridiculous. A wide range of fruits and vegetables is the backbone of our health and youth, adding whole grains and beans and we have everything we need to live a healthy and long life without cancer, diabetes, high blood pressure, and coronary artery disease.

For people like me, animal products are off limits to me because I am allergic to them. For others who do not have adverse reactions I still recommend caution, treat them more as a garnish rather than the main meal.

Human Body Requires High Intensity Exercise To Build More Mitochondria (The Powerhouse Of Our Body)

Let’s talk about why the human body requires large amounts of energy to function. Energy is life and the only way human cells can produce energy is by having large numbers of mitochondria. Mitochondria are the cell’s power stations. Cells produce more mitochondria as a response to exercise, and this is why sitting and lack of exercise kill millions of people around the world. One particular exercise—low volume High Intensity Exercise or H.I.I.T. increases mitochondrial biogenesis. Within 24 hours of maximal exercise, new mitochondria are formed. H.I.I.T. exercise involves doing any type of exercise intensely for a few seconds, then taking an interval of slow pace or rest in between. For example, jog as fast as you can for 20 seconds, then walk normal pace for another 20 seconds, and repeat 5 times.

Most of us know already that exercise is amazing for blood circulation, hormone production, and rejuvenation, it cuts down by half our risk of cancer, heart disease, osteoporosis, osteoarthritis and many other disease. It is better than any anti-depressant available on the market. But most of us don’t know that lack of exercise kills our mitochondria of the cells which serve as the power stations. And because the cells in our body cannot function without energy, lack of exercise kills us.

Our body is a biological machine that operates that 24 hours per day everyday of our life to be able to provide such a huge amount of energy, we require great nutrition and supply of oxygen. We also need the machines that generate the energy by burning food and oxygen—the mitochondria. The more mitochondria of course, the better for us. The number and the function of the mitochondria are dependent on how much we exercise. People who don’t exercise regularly have reduced number, size, and function of their mitochondria. And because the mitochondria are also responsible for many other cell functions, lack of them generates many other health issues. Dysfunctional mitochondria mean for all of us low energy levels, insufficient DNA repair, poor metabolism, disease development, depression, dementia, aging, and of course premature death.

Abnormal metachondria functions are observed in a broad variety of diseases, such as cancer, heart diseases, neurodegenerative diseases which are progressive loss of the nervous system functions, metabolic disorders such as diabetes, high blood pressure, high cholesterol, and of course all the chronic inflammation such as gastritis, irritable bowel syndrome, Crohn’s disease, and much more.

The good news is that exercise stimulates mitochondria production and it improves the function by demanding more energy. In response to the strenuous exercise, cells overcompensate by increasing production of the mitochondria. This way the body is prepared for increasing energy demands for the next round of exercise. The ability of our muscles to overcompensate for stress caused by exercise is exactly why regular exercise results in increased strength, endurance, resistance to fatigue, and enhances health fitness and longevity. Studies with subjects over 65 years of age have shown that only 3 months of moderate exercise, which is 150 minutes per week or about 20 minutes per day of brisk walking or jogging increased the number of mitochondria by 50% to 65%. Hence, by increasing the number and function of your mitochondria you are also resetting your metabolism and therefore your biological clock. A large number of mitochondria that function better improves the way your body handles inflammation, infection, stress, hormones including insulin and therefore it handles better the sugars. And this is why exercise prevents and cures Type 2 Diabetes.

Exercise makes ourselves more intelligent, stronger, more competitive, and more willing to do the job better. It also sends signals to your nervous system that you want to be healthy and alive. We don’t stop exercising because we get old, but we get old because we stop exercising. By slowing down and becoming inactive we signal our body that we are ready to leave. And taking the fact that none of the fact really knows where we are going after this life, I frankly don’t understand why so many of us are in a rush to get there.

I hope that everyone now understands that mitochondria are crucially important to maintain not only the energetic balance of our cells, but also proper cellular function in general. So time to get up and go for a workout. Exercise, stay young, be happy, and live long.

How stress, pessimism and negative thoughts damage our DNA creating diseases, premature ageing and death.

Stress, negative thoughts, damage our DNA creating diseases, premature aging, and death. The 21st century should be all about us living 120 years in absolute health and vitality. Instead we are getting sicker by the minute and the number of people my age suffering from cardiovascular diseases, cancers, and even dying are huge and continue to be on the rise.

We have achieved great things in acute medicine, we save lives by treating severe infections, acute heart attacks, cancer, and so much more. But for the disease to achieve such an advanced stage and to become acute it takes years or even decades. Chronic diseases are the plague of our times and they are all related to our lifestyle.

And because lifestyle doesn’t come in a pill, the only thing medicine can do for you today is to treat your symptoms. And the entire medical profession knows that. We know that our current approach needs major transformation. And this is why in the last decade most of the modern research have been focusing on genetic and treatment of the diseases by treating directly our genes. And the results are astonishing. Dr. Rudolph Tanzi, professor of neurology at Harvard University Medical School stated, the evidence is overwhelming and it shows that only 5% of disease related gene mutations are fully determined by our genes, 95% can be influenced by our diet, behaviour, exercise, personal psychology, and other environmental conditions.

Current studies have shown that a program of lifestyle changes can alter 45,000 different gene activities. This means that we are not simply the sum total of the genes we are born with. We are the user and the controller of our genes. We are the author of our biological story. And like any author, we use words and images to write our story.

Today, I want to explain to you how our thoughts write the story and decide which of our genes are going to be activated and in which way. How you simply with your thoughts affect your life and your genetics, and not only this, it is also passed down to your children.

So how does stress and our negative thoughts damage our DNA, creating diseases, premature aging, and death?

To fully understand this let me tell you a little bit about Nobel Prize Winning research by Dr. Eric Kandel from year 2000 which exactly explains how we exactly create our memories. To explain in an easier way what memories actually are and how our brain functions, I will use metaphor.

You can look at our brain as a large library. In this library you have books, CD’s and DVD’s, and the books are essentially written in the form of memories. Until recently, we thought that memories are in the form of electrical activities in our brain, but now we know that to actually create memories, nerve cells which we call in medicine neurons have to receive a recurrent stimulus. When I say stimulus, you can imagine that this can be in the form of a picture or the words that come from outside, but it can also come from the inside. So the images you have in your head when you are visualizing something and the thoughts you have are all stimuli.

So once a neuron has received several of the stimuli, they activate our DNA. The DNA has to be activated so that the nerve cells can grow much more connections between each other. Now we have about a hundred billion nerve cells in our brain. And each nerve cell has the ability to grow up to about 200,000 connections. So the stimulus will activate a few of those nerve cells, those few nerve cells will grow between each other very strong connections of up to 200,000 connections, and they not only become very fast ways of interacting with each other but they become very strong physical bodies.

So in simple terms, your thoughts become stimuli, the stimuli activates nerve cells DNA, the DNA activates the growth of interconnection between certain neurons, and they build a physical body which is a unit that is responsible for this particular stimuli.

And because the stimuli can be in the form of the words, images, sound, or feeling this is why for me it’s much easier to understand the whole concept if I imagine our brain being a big library full of books, CDs, and DVDs, and I find it also much easier to grasp the concept of how we can change our library content. So I hope now we can understand better what our thought and memory is.

And now I will take you with me to 2009 when Dr. Elizabeth Blackburn won her Nobel Prize and shook the whole scientific world by discovering that psychological stress and pessimistic thoughts damage our DNA and can shorten our life by almost 20 years. Now, Dr. Blackburn’s research is important for the future of medicine however I want to stress that the information that I’m giving you is simply a drop in the ocean of the large number of scientific publications and researches which have been done in the last number of decades. I will be able to pinpoint in this podcast a couple of important discoveries which we can very easily influence our lifestyle on a daily basis.

So let’s start with the basic concepts of medicine. Most of us have heard of genes, genes are very default programs deciding about how we are going to look, behave, etc. But they can be influenced by our environment and our lifestyle. And because we have such a huge number of genes, we don’t want them to just float around the cell, so they are interconnected and they build together DNA, and the DNA swirls around and creates something that we call chromosome. Now at the end of each chromosome there is a tiny bit protecting this chromosome, it’s called telomeres. And this telomere gets used up over time as the DNA and the genes are being activated. Now to fix it and to make sure that this telomere does its job to protect the chromosome and therefore our DNA and our genes there is an enzyme called telomerase.

So the telomeres protect the end of the chromosome which carries our genetic material from deterioration and activating disease genes. The telomeres length and the activity of the telomerase enzyme that fixes the telomeres can be seen as the biomarkers for aging, aging related diseases, and death. So in simple language, we need long telomeres and very active telomerase enzyme for our genes to be healthy and for us to be healthy. What Dr. Blackburn’s study shows is that chronic life stress wears down telomerase. It shortens them and therefore it adds to our chronological age 9 to 17 years. It also wears down the telomerase and makes it 50% less active.

What makes it interesting is that this study shows that pessimism which is in essence a persistent exposure to negative thoughts and images are perceived by our brain and body as a chronic stress, and therefore it is also associated with short telomeres and less active telomerase. It means early aging, diseases, and dying almost 20 years earlier.

This study also looked at the association between short telomeres and the most common diseases and it shows that shorter telomeres are linked to common chronic diseases such as cancer, diabetes, osteoarthritis, osteoporosis, pulmonary fibrosis, and a wide range of cardiovascular diseases starting from plaques, calcification around arteries, heart attacks, calcification of the valves in the heart, as well as vascular dementia. This is all because it activates the genes that carry the risk of developing these diseases. So this is extremely important because for the first time we have a study that shows that we are not the victims of our genes, we are actually activating the genes so that even if you have a bad gene you don’t necessarily activate it as long as you have a healthy lifestyle.

This means that even if you have a bad gene, as long as you life healthy, exercise using high intensity interval training, and you keep a positive and grateful mindset you can deactivate the genes that will make you sick.

When we talk about activation of bad genes, we are talking about chronic stress exposure. 90% of the time it is not the environment but how we perceive the environment that causes us stress. Pessimism is a choice. Every time you think of something negative, such as when you expect something bad to happen or when you watch a negative TV show or movie, all these are exposure to stress. These are things that we can very easily control.

One of my favourite people, Dr. Dean Ornish who is an advisor to the White House and also he runs the Preventive Medicine Research Institute in the University Of California, San Francisco found that comprehensive lifestyle changes can repair the damage and increase the length of the telomeres. So even if you’ve had an unhealthy lifestyle for the last 20 years, it’s not over, because you can reverse and reduce the damage in your body.

What you need to do to get better are:

1. Deactivating the bad genes

2. Rejuvenating our DNA with lifestyle changes

The lifestyle changes are:

1. Whole-foods, plant based diet – these have huge number of phytochemicals that can fix a lot of problems in our body. Our body has about 30,000 DNA damages every single day caused by free radicals and the phytochemicals can neutralize the free radicals that damage our DNA. Treat animal products as a garnish and avoid overeating meat.

2. Exercise – in Britain, 50% of the population are sedentary. If you do 150 minutes per week of moderate exercise which can be a simple work or 70 minutes per week of high intensity exercise can significantly prolong the DNA protective telomeres and extend our lives

3. Stress Management Techniques – we need to get enough sleep because lack of sleep activates 700 epigenomes which can activate the bad genes. If we don’t sleep we can’t be healthy. Meditation and things like yoga are helpful. Sit quietly for 5 minutes, then extend to 10 minutes next time.

4. Love, connection, support, and intimacy – we are designed to be social. Being lonely is as dangerous as smoking and it causes chronic stress for your mind, for your body, and for your emotions. Don’t focus only on building up your career, also focus on building up on your relationships.

In summary:

1. Just because we are born with the bad genes doesn’t mean they will be activated.

2. 95% of whether or not the bad genes will get activated is completely up to us and it’s.

3. We need plants because they are filled with phytochemicals that repairs the damage every single day.

4. Animal products are rich in protein but don’t eat too much of them because meat causes inflammation.

5. Diet is very important.

6. Exercise is very important, it creates more mitochondria which gives your cells more energy.

7. Don’t blame other people if you are not happy, you are fully responsible if you stay in the environment that makes you unhappy, there is always a choice.

8. Learn to look at the bright side, perceive the good things that are happening around you.

9. Get a lot of sleep.

10. Do meditation or yoga. Start with 5 to 10 minutes.

11. Connect with people, friends, your loved ones. Spend time to build important relationships in your life. Poor relationships is the number one causes of chronic stress, premature aging, and premature death.

To find out more about how you can guide your child through nutrition, exercise, positive psychology, and healthy lifestyle you can go to our website for more free resources, guides, videos, and podcasts at: www.academyforhealthsuperheroes.com

Don’t forget to subscribe to our Youtube channel, podcast channels, and follow us on social media to get updates when we release new content.

Also, make sure to check out the articles we’ve written to help things become simple for parents, teachers and children to become healthy, compassionate, and happy:

The 18 Dangerous Trends In Children’s Health And How You Can Prevent Them – this discusses the problems with today’s society and how children are being affected by those problems. Once you know what the problems are, you can take the steps to protect your child.

9 Ways To Keep Your Child Healthy – an excellent article on ways that you can protect your child in today’s time.

Teaching Your Child To Be Grateful – a good way to start teaching your child how to be grateful, which will develop their emotional intelligence and grit as well as appreciation for family and life in general.

The Children’s Book With A Moral Lesson – a feature on the 200-page Children’s book with a moral lesson, you can download the free 30 page ebook on the Homepage of the website too!

Free Health Podcasts For Parents And Teachers – perfect for parents and teachers who are on the go, you can listen to these podcasts on your mobile phone, tablet, iPad/iPhone, computer or laptop anytime, anywhere. Audio Learning will help you learn more about how to keep your child or your students healthy even as you drive, while you are out exercising, or doing whatever you want to do.

Free Health Videos For Parents And Teachers – videos for parents, teachers, and children to appeal to the visual and auditory senses of the kids.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1540458/

http://www.coachcalorie.com/increase-mitochondrial-density/

Educating your children about how to be healthy can be challenging and even overwhelming especially at the start. However it’s like exercising a muscle, the more you practice it, the easier it becomes. The more you do it, the more resources you will find and soon it becomes part of your life and you no longer need to think about it because it has become a habit.

Educating your children is worth your investment in time because you leave your child with a legacy of health that will be passed from your child to your children’s children. It will build a strong healthy family, strong social connections, and a good compassionate heart. It will also protect your children against the 18 dangerous health trends that are increasing and causing problems in our children.

In summary, we will cover these 9 topics:

  1. Start early in teaching your child about living healthy by introducing whole foods, plant-based diet, doing High Intensity Interval Exercise (HIIT), encouraging your child’s positive psychology through gratitude every day, developing strong social connections, and ensuring continuous health education.
  2. Discuss health with your family so everyone is on the same page: talking about health during dinner time, explaining to your child the benefits of living healthy, asking your spouse and your family to commit and take part in helping your child grow healthy, watching health videos and health documentaries as a family
  3. Go out of your way to catch your family doing something right, affirm them, encourage them, and explain to them how certain foods are the healthier choices.
  4. Spend more time with health-conscious friends and family, which help your family make healthy decisions.
  5. Replace Fairy Tales With Healthy Tales by choosing children’s stories that promote health and wellness
  6. Replace TV with health-related TV shows such as the Academy for Health Superheroes Videos
  7. Replace Children’s Games With Healthy Children’s Games
  8. Replace junk food with “healthy” delicious plant-based food snacks.
  9. Greater purpose through volunteering and doing charity together with your family will help you and your children live longer and healthier.

So let’s talk about each in more detail:

1. Start early in teaching your child about living healthy

a. Introduce whole foods, plant-based diet – adding more vegetables and fruits to your child’s diet will help. Prioritize whole foods instead of refined foods. Whole-food plants contain a myriad of nutrients that cannot be replaced by supplements. This includes fruits, vegetables, legumes, nuts, seeds, and whole grains.

It is normal for children to refuse vegetables because they do not like how it takes, if that’s the case, then just have them eat one bite today, then one bite tomorrow, then do it on a regular basis which will eventually develop their taste and appreciation for vegetables.

You can be playful and pretend with your child that the spoon is an airplane as it flies and delivers the vegetable to your child’s mouth. Affirm them and encourage them everytime they eat vegetables and tell them that it will make them grow up strong like their favourite superhero for boys and it will make them beautiful like their favourite actress for girls. After 7 repetitions of this, you will notice a gradual improvement.

b. High Intensity Interval Exercise (HIIT) – high intensity interval training is a type of exercise where you and your child can take 30 seconds jogging, then 30 seconds walking, then repeat the pattern 5 to 10 times each day. You can do this for any type of exercise where you do the exercise intensely, then slow down afterwards. Of course, it’s important to do proper warm up and cool down exercises. It’s also important for your child to move around and not sit for too long watching TV or playing with electronic gadgets.

c. Positive Psychology Through Gratitude – everyday at the end of each day, ask your child what he or she is grateful for, and if you keep doing this then you will find that very soon it will become a habit that your child will remember for the rest of his life. You can do this over at dinner and ask each person what they are most grateful for today. This will go a long way to developing a positive mindset for your child and it will also help your family to become appreciative of one another. Guide your family to be thankful even for the simple, priceless things in life such as being alive, such as

d. Social connection – interacting with friends and family is an important factor that will boost your child’s health, combat depression, and enable your child to handle the challenges that he or she will face while growing up. Take time to bring your child out to the playground to interact with other kids or to invite some neighbours over.

e. Continuous Health Education – with today’s negative influences in the TV, movies, schools, and peer-pressure around your child it’s easy for your child to deviate and follow wrong examples. That’s why it’s important to have a constant, continuing education about health. By starting with strong foundations as early as childhood, your child will grow up with a healthy mindset.

2. Discuss Health With Your Family So Everyone Is On The Same Page

a. Talk about health during dinner time. Putting extra effort into your child’s health education is important, that’s why spend a few minutes each day discussing the importance of living healthy with your family. Talk to your child while you are having dinner and while the family is present. It’s a good time to influence the family.

b. Explain to your child the benefits of living healthy. These include living a longer life, living a higher quality of life, and they can become strong and beautiful when they grow up. Keep repeating this and they will soon develop an understanding of the importance of living healthy.

c. Ask your spouse and your family to commit to helping your child grow healthy. This will not only help your child, it will also make a positive change towards a healthier family.

d. Watch health videos and health documentaries as a family. There’s a lot of videos and documentaries that you can watch for free on Youtube with a quick search of “Nutrition documentary” or “Health documentary”. The more you surround yourself with positive influences, the more you can guide your family to be healthy. Academy For Health Superheroes has a lot of free health podcasts, healthy nursery songs, and resources that you can rely on through our Podcasts page on our website.

3. Go out of your way to catch your family doing something right

.a. Affirm them for healthy decisions that they make and this will go a long way towards reinforcing healthy habits.

b. Tell your family and children which foods are healthier by offering them a choice. It has been found to be more effective if you say “This one is a healthier choice. Both are okay to eat, but this one is the healthier choice” rather than stopping your children from eating the bad food.

4. Spend more time with health-conscious friends and family

a. Surround yourself with family and friends who are also health-conscious because this makes it easier for you to make healthy decisions when you are surrounded by the right people.

b. Minimize time with people who are not health-conscious, because it will have an influence on how your child makes their decisions.

5. Replace Fairy Tales With Healthy Tales

Choose children’s stories that promote health and wellness. One such children’s story is from the Academy For Health Superheroes which focuses on a family adventure about health. It teaches moral lessons, friendship, and caring for others. Many of the usual fairy tales are outdated and they do not teach the values that are needed by your child to grow healthy.

6. Replace TV with health-related TV shows

a. Academy for Health Superheroes Videos – there are several videos and podcasts you can watch or listen to for free.

b. Doctor McStuffins – Doctor McStuffins is a Disney TV show about a child who yearns to become a doctor like her mother. The child treats her stuffed toys who come to life, when those stuff toys become sick she acts as their doctor who takes care of them.

7. Replace Children’s Games With Healthy Children’s Games

a. Health SuperHeroes (HSH) App – Academy for Health Superheroes app teaches kids about health in a fun and interactive way.

b. Doctor Kids – teaches toddlers how to manage a small hospital, with its doctors, dentists, and patients. This is a good way to introduce your children to the concept of health, medicine, and taking care of people.

8. Replace junk food with “healthy” delicious snacks

q. Academy For Health Superheroes has a cookbook for children of healthy but delicious food that they can eat. It’s called the “Healthy Junk Food Monster's Cookbook

b. Offer your child these healthy but tasty treats:

  • Avocado Chunks
  • Kernels of corn
  • Grapes
  • Crispy apple slices
  • Banana slices
  • Orange wedges
  • Pineapple slices
  • Lettuce shreds
  • Tomato wedges
  • Coconut juice and coconut meat
  • Carrot sticks
  • Peanuts
  • Green Peas
  • Walnuts
  • Cashews
  • Sunflower and pumpkin seeds
  • Roasted sweet potatoes
  • Watermelon
  • Jicama sticks
  • Raw or steamed broccoli, very rich in probiotics
  • Raw or steamed cauliflower, very rich in probiotics
  • You can even create dips from peanut butter, almond butter, mashed avocado or pureed tomato

9. Greater Purpose With Your Family Will Help You And Your Children Live Longer And Healthier.

  1. In the book Delivering Happiness by Tony Hsieh, who is the CEO of the $1 billion Zappos company that delivers happiness to its customers, he shares that his secret to happiness is at the start of the day he focuses on his greater purpose first. Then he does his work. Then he does his “rockstar” happiness, which means having fun, engaging in recreational activities, and enjoying life.

With this, one of the best ways to promote exercise with family is to do it with a greater purpose.

For example, walk with your kids as you bring packs of food and water to the homeless people. Or, bring your kids to the side of the beach as you pick up trash together. This can be a fun and quality-time activity that your children will remember for life.

Not only will it teach them compassion, kindness, and charity, it will also give them a sense of purpose and direction in their life and teach them generosity.

You can also volunteer together as a family, for example on weekends. Look for local organizations who are making a difference in your area and volunteer your time.

Studies have shown that volunteering increases overall health, increases life span, and it builds strong supportive relationships for those that are involved in volunteering.

This is why Tony Hsieh, despite having a net worth of $800+ million has chosen to live in a trailer park and he spends his time developing the neighbourhood in Las Vegas under his Downtown Project (DTP).

  1. One of Singapore’s oldest persons, Teresa Hsu at 113 years old says her secret to living long is staying positive, contributing, eating a healthy diet, spending a couple of hours of meditation in the morning, and doing yoga every morning. Their non-profit Heart To Heart Services provides food, clothes, and monthly cash contributions to those in need. She also runs the Home for the Aged Sick. Even at her old age, she continues to contribute to society and is very happy seeing the smiles of the people that she has helped. In an interview, she says, if she only helps herself then there is only one smile or one laugh, but when you help others, there are many smiles and many laughs. Happiness multiplies.
  2. Similarly, Manoj Bhargava who is the inventor of the 5-Hour-Energy drink with a net worth of $4 billion invests 99% of his fortune to charitable purposes and inventions that will help humanity.
  3. In 2010, Bill Gates and Warren Buffet created The Giving Pledge, where some of the world’s wealthiest individuals and families have pledged to dedicate their wealth to philantrophy. Elon Musk, the founder of Tesla, also added his name to this list by promising at least 50% of his net worth. That means Elon Musk would be donating over $6 billion dollars to charity before he dies.
  4. The National Health Service (NHS) in the UK is now promoting giving to others as one of the five steps to mental health. They encourage that volunteering at your local community can improve your mental wellbeing and help you build new social networks. The other 5 steps are: Connect with the people around you such as your family, friends, colleagues, and neighbours; be active; keep learning; give to others, and be mindful which means being aware of your present thoughts, feelings, your body, and the world around you.

You can implement these 9 healthy habits into your children’s and your family’s life:

  1. Start early in teaching your child about living healthy by introducing whole foods, plant-based diet , doing High Intensity Interval Exercise (HIIT), encouraging your child’s positive psychology through gratitude every day, developing strong social connections, and ensuring continuous health education.
  2. Discuss health with your family so everyone is on the same page: talking about health during dinner time, explaining to your child the benefits of living healthy, asking your spouse and your family to commit and take part in helping your child grow healthy, watching health videos and health documentaries as a family
  3. Go out of your way to catch your family doing something right, affirm them, encourage them, and explain to them how certain foods are the healthier choices.
  4. Spend more time with health-conscious friends and family, which help your family make healthy decisions.
  5. Replace Fairy Tales With Healthy Tales by choosing children’s stories that promote health and wellness such as The Academy For Health Superheroes stories.
  6. Replace TV with health-related TV shows such as the Academy for Health Superheroes Videos and the Disney TV Series Doctor McStuffins.
  7. Replace Children’s Games With Healthy Children’s Games such as the Health SuperHeroes App (HSH) and the app called Doctor Kids which teaches health and medicine concepts to toddlers.
  8. Replace junk food with “healthy” delicious plant-based food snacks.
  9. Greater purpose through volunteering and doing charity together with your family will help you and your children live longer and healthier.

To find out more about how you can guide your child through nutrition, exercise, positive psychology, and healthy lifestyle you can go to our website for more free resources, guides, videos, and podcasts at www.academyforhealthsuperheroes.com

Don’t forget to subscribe to our Youtube channel, podcast channels, and follow us on social media to get updates when we release new content.

We have identified the 18 most dangerous trends in children’s health. The good thing is that these are preventable and we’ll discuss the solutions in the next section after tackling the problems.

  1. Increasing obesity in children – one third of children in the U.S. are overweight or obese. Obesity has more than tripled in children and adolescents since the 1970’s. (2) (3) Obesity is a leading of cause of many other diseases such as type 2 diabetes, high blood pressure, heart disease and stroke, risks for different types of cancer, fatty liver disease, kidney disease, pregnancy, insulin resistance, sleep apnea, and osteoarthritis. (29).
  2. Increased risk for diseases – obese and overweight children are at higher risk for preventable chronic diseases such as high blood pressure, high cholesterol, asthma, sleep apnea, type 2 diabetes, glucose intolerance, joint problems, fatty liver, gallstones, anxiety and depression, low self-esteem, and cardiovascular disease according to the Centers For Disease Control And Prevention (CDC). (3)(12)
  3. Low self-esteem, increased social problems, bullying, and stigma which leads to mental health problems. Being obese or overweight not only increases risk for disease, but it also increases social problems because obese children experience bullying and stigma. This also affects the likelihood that ideas of suicide will come into their mind as they become adolescents. (12) (14)
  4. Increasing depression and suicide rates – The suicide rate for girls ages 15 to 19 have doubled from 2007 to 2015 according to the CDC, reaching its highest point in 40 years. On the other hand the suicide rate for boys ages 15 to 19 has increased 30% however boys remain to be more likely to commit suicide than girls: 81% of reported suicides are male while 19% are female of those 10 to 24 years old. Suicide is the 10th leading cause of death in the US. (15)(16)(17)
  5. Increasing risk for diabetes in children – studies are showing that children are at an increased risk for diabetes, which will damage their heart, blood vessels, eyes, kidneys, and nerves and even lead to early death. Type 2 Diabetes, although preventable is on the rise in children and in adolescents and the risks increase in children who are obese, live an inactive lifestyle, and who sit for more than 3 hours each day in front of their TV, electronic gadgets, laptops, and celphones for prolonged periods. In the study done by UK researchers they compiled data from 4,500 children and they found that children with more than 3 hours of screen time per day had higher body fat and insulin resistance compared to those with less than 1 hour per day.(4) (5)
  6. Learning disabilities in children – 4 out of 10 of the leading causes of disabilities in the US and developed countries are due to mental disorders. Around 1 in 4 people in America are diagnosed with a mental disorder. Common mental disorders include depression, bipolar disorder, schizophrenia, post-traumatic stress disorder (PTSD), attention deficit disorder (ADD), attention deficit hyperactivity disorder (ADHD), and obsessive-compulsive disorder (OCD). Patients suffering from mental disorders are severely deficient in nutrients such as vitamins, minerals, B-vitamins, amino acids, and Omega-3. Unfortunately the prescription drugs cause severe side effects which discourage patients from taking the medications which puts them at higher risk for suicide. The symptoms of these disorders can be relieved or reduced through nutritional therapy through daily supplementation of essential nutrients as well as amino acids which are essential precursors for neurotransmitters. (18)(19)(20) Furthermore, a study suggests that those with mental disorders need higher quantities of Omega 3 compared to people with no mental disorders where they were given 9.6g of Omega 3 per day which improved their symptoms.(21)
  7. Attention Deficit Hyperactivity Disorder (ADHD) – ADHD affects over 6.4 million children and their performance in school is affected since they have difficulty focusing, are easily distracted, and have trouble interacting with their classmates. They are also having difficulty following rules and they fail to complete tasks. (31)(32)(34) According to the CDC, children aged 2 to 5 has increased by over 50% from the 2007 to 2008 survey. Furthermore, diagnosis of ADHD among children aged 4 to 17 years old has been increasing from 7.8% in 2003 to 9.5% in 2007 and eventually to 11% in 2011 to 2012. Some states range from 5.6% of children in Nevada diagnosed with ADHD and 18.7% of children in Kentucky.(30) in a study done by British researchers in 2007, they found that the preservative Sodium Benzoate as well as 6 artificial coloring agents contributed to hyperactivity in children. This resulted to the United Kingdom’s Food Standards Agency to urge food manufacturers to remove the six artificial coloring agents which include sunset yellow FCF (E110), quinoline yellow (E104), carmoisine (E122), allura red (E129), tartrazine (E102), and ponceau 4R (E124) from being marketed to children in Britain and caused them to label the food products with “may have an adverse effect on activity and attention in children” as well as resulting to manufacturers and retailers removing them. (22)(23)(27) Despite studies conducted by the FDA as early as 1980 and 1982 as well as a study done in 2000 by Weiss that confirm the result, the US FDA is still adamant about keeping the food additives in the market. However, we should consider that children are more vulnerable to toxic chemicals because they have smaller body weight, their metabolic pathways are immature, their developmental processes are more easily disrupted, and they have more exposure time to the toxins than the adults. (24)(25)(26) We need to be more aware of this especially because the per capita consumption of artificial food colours have quadrupled in the last 50 years. (28)
  8. Attention Deficit Disorder (ADD) – ADD is a type of ADHD but they are not hyperactive. Children with ADD have difficulty learning in school because they find it hard to focus on the lessons and they may appear dreamy or their thoughts are elsewhere. They have trouble with distractions that would normally not affect other children.(32)(33) Both ADD and ADHD symptoms can be managed through nutrition, according to the National Resource Center on ADHD and they provide excellent resources in their video “ADHD And Eating” by Roberto Olivia, PhD, and “5 Ways Nutrition Can Impact ADHD Symptoms” by Laura Stevens, MS. In Stevens book the “12 Effective Ways to Help Your ADD/ADHD Child: Drug-Free Alternatives for Attention-Deficit Disorders” she discusses ways to manage ADHD through nutrition, avoiding artificial sweeteners, tracking food allergies, eliminating chemical sensitivities, and also eliminating lead and aluminium toxins .(35)(36)
  9. Asthma – According to the American Academy Of Allergy Asthma And Immunology, the number of people with asthma continues to grow, from 20 million in 2001 to 25 million in 2009. One in ten children have asthma, and this has especially grown in black children with a 50% increase from 2001 to 2009. Asthma costs in the US are around $3,300 per person each year. (37) According to WebMD, diet plays a role in managing the symptoms of asthma and those with obesity are associated with more severe symptoms. There is also evidence that people who eat diets rich in antioxidants such as Vitamin C, Vitamin B, beta-carotene, magnesium, omega-3 fatty acids, flavonoids, and selenium have lower rates of asthma. (38) A study reveals that people with asthma have increased rates of oxidative stress and antioxidants might help. (39) In addition, taking Vitamin D through diet, supplements, or sunlight helps because people with severe asthma have low vitamin D levels. Eliminating sulphites and food allergies from your children’s diet may help because they can trigger asthma symptoms.(40)
  10. Autism – the prevalence of autism in children have increased from 6.7% to 14.6% from 2000 to 2012. In the UK alone, there are more than 700,000 people who have autism. Unfortunately, most children are not diagnosed until after age 4. (41)(44) In a survey of 27,000 parents of children with autism they recommended certain nutrients such as high-dose Vitamin B6 and Magnesium, essential fatty acids, probiotics, carnitine, and melatonin however different children need different nutrients. It is also recommended to avoid food that causes allergies and minimizing sugar which gave improvement to their children in 52% of the reports while prioritizing organic food which are lower in pesticides, contain more Omega 3, and are higher in the essential mineral phosphorus.(45) Also, children with autism tend to have low intakes of calcium and protein compared to normal children.(42) It is recommended that children with autism have a gluten-free, casein-free diet.(43)
  11. Cancer risks in children – According to the National Cancer Institute (NCI), there has been a 27% increase in cancer rates in the recent decades for kids under age 19. Increase in Leukemia has risen 35%. Soft tissue cancers in bones are muscles are up 42%. Non-Hodgkin’s lymphoma is up 34%. Catherine Metayer, MD, PhD who studies the causes of leukemia in children explains: “In the environment, a lot of things have changed. A lot of chemicals have been brought in. We are all exposed to many of them. So most likely the increase has been driven by some exposure to environmental factors, combined with genetics.” Cancer takes years to form, and children have more time to be exposed to life-style related cancer risk factors as well as environmental factors such as chemicals and toxins that were previously not a problem in the past generations, making children more susceptible to develop cancer during their adolescence and their adulthood. Cancer-risk factors include being overweight, eating an unhealthy diet, and not getting enough exercise. As they grow into adolescence they may develop habits such as smoking and drinking alcohol, which plays a major role in many types of cancer. When parents smoke, this also exposes their children to cancer risk.(46)(47)
  12. Increasing Risks For Chronic Diseases – According to the American Academy of Pediatrics, children are at an increased risk for chronic diseases such as asthma, ADHD, developmental delays, autism, depression or anxiety, behavioral or conduct issues, speech and language problems, epilepsy/seizure disorders and learning disabilities.(48)
  13. Joint problems and musculoskeletal discomfort – Joint problems and musculoskeletal discomfort has been increasing as a result of increasing obesity in children in ages 3 to 18 years old. The pain caused from this causes children to avoid exercises that are painful for them, decrease their physical activity, and reduce their activities which further aggravates their problem of obesity. Being obese increases the risk for children to develop SCFE (slipped capital femoral epiphysis) and blount disease which increases the risk for abnormal joint function and cause early osteoarthritis. It is important to support the children early and implement an intervention in terms of psychological and physical intervention to address these problems. (49)(50)(51)
  14. Increasing fatty liver disease – there is a rising epidemic of fatty liver disease in children, and it was found that 15.4% of children had non-alcoholic fatty liver disease (NAFLD) while 28% had metabolic syndrome (MS). The prevalence of metabolic syndrome increases with age at 21% for 5-9 years old, 30% for 10-16 years old, and 35% for 17-20 years old. Metabolic syndrome increases the risk for atherosclerotic cardiovascular disease (ASCVD), type 2 diabetes mellitus, as well as chronic kidney disease. According to a study in 2015 by Anderson, E.L. et. al., the prevalence of NAFLD is high in young people, it is higher in males, and higher in those who are obese. In another study by Gupta, R. et. al., there is also a high prevalence of metabolic syndrome in obese children. (52)(53)(54)
  15. Gall stones – the incidence of gallstones in children is increasing. A few of the factors that contribute to gallstones in children is obesity, metabolic syndrome, parenteral nutrition, and use of certain medicines. The most common complication of gallstones in children is pancreatitis or inflammation of the pancreas which happens in 8% of the cases. (55)(56)
  16. Low self-esteem and low self-reported quality of life – low esteem during adolescence leads to poor health, increased risk for criminal behaviour, and limited economic prospects, according to the American Psychological Association. In a study involving 2813 children, obesity contributes to low self esteem, low self-worth, and reduced perceived social acceptance. Obese children were two to four times more likely to have low domain competence.(57)(58)
  17. Bullying and stigma of being fat – in one large study, 49% of children in grades 4 to 12 reported being bullied by other students at school at least once during the past month, and 30.8% reported bullying others during the same time. Children who are obese suffer from verbal victimization, physical victimization, as well as exclusion from group activities. On the other hand, severely obese males were involved in both roles as the bully and as the victim. Children who are bullied are more likely to be depressed, anxious, complain about health problems, and have decreased academic achievement because they miss, skip, or drop out of school. A small number of bullied children might retaliate through extremely violent measures, for example, 12 of 15 school shooting cases in the 1990’s were by shooters who had history of being bullied. (59)(60)(61)(62)
  18. Unhealthy junk food culture is promoted in the media 27 times more than government spending on health ads. Spending on junk food advertisements is 27 times more than government spending on health ads. This is bad because according to the Cancer Research UK, children who watch more than 3 hours of commercials are more likely to eat hundreds of junk foods.6 Not only that, profit-oriented Big Pharma spending continues to increase on their products with over 90% of companies investing more in marketing than in research and development of their products, with over $3.5 billion spent annually for advertising. Worldwide, the total revenue of big pharma has surpassed 1 Trillion US dollars. The Big Pharma are making a lot of profit but despite that they are keeping the costs high making a lot of medicines unavailable for the poor, unfortunately for us ordinary people we have to pay the price for expensive medication. Children are bombarded with negative messages that subconsciously influence them and their decisions. Media, advertisements, TV, movies, and cartoons promote unhealthy, unnatural lifestyle. However, even in schools the effects of healthy lunches and whole foods are undermined because of the wide availability of unhealthy food choices in schools. This was later addressed by the USDA when they banned junk foods from schools as part of the Healthy, Hunger-Free Kids Act in 2010. 7, 8, 9, 10, 11

We need to do something for our kids to combat their deteriorating health in several areas including physical, emotional, and psychological aspects of their life. We’ll cover more about what we can do as parents, teachers, school administrators and what are some useful tools that we can use.

The 11 Advantages Of Prevention As Early As Now

  1. Avoid expensive hospitalization costs
  2. Minimize expenses for costly medications
  3. Avoid side-effects of medications
  4. Greater quality of life
  5. Increase learning ability
  6. Increase focus, concentration, and productivity
  7. Greater chances for success
  8. Happier life for our children
  9. Longevity Of Our Children
  10. Health Is Passed To The Future Generation
  11. A Legacy Of Healthy Culture, Knowledge, And Wisdom

9 Ways To Take Action Now And Protect Your Child

We created a detailed guide for how to protect your child from these 18 health problems that are increasing in today's children. You can read more about the 9 ways that you can protect your child's health on this link.

To find out more about how you can guide your child through nutrition, exercise, positive psychology, and healthy lifestyle you can go to our website homepage for more free resources, guides, videos, and podcasts at www.academyforhealthsuperheroes.com

Don’t forget to subscribe to our Youtube channel, podcast channels, and follow us on social media to get updates when we release new content.

References:

For us parents and guardians, we sometimes wonder how to raise grateful kids. Gratitude is an important value to teach your children, it lightens up the whole family, and it gives you the enthusiasm and energy. Gratitude puts you and your family in a good emotional state, when you are in the right emotional state then you can perform your best as a parent and as a provider for your family. On the other hand, when we are in a bad emotional state we tend to be critical, blaming, and less forgiving of others which can cause rifts in our important relationships.

Here are some tips for teaching your child to be grateful and to become grateful yourself.

  • Find more moments to smile
  • Go out of your way to find the good that everyone in your family is doing
  • Adopt a “There you are!” mentality
  • Keep a family gratefulness journal
  • On difficult, down days, look back at your gratefulness journal
  • Set reminders on your phone to be grateful before sleeping
  • Wake up with gratefulness in your mind
  • At the start of each day, do some appreciation and gratitude exercises with your family
  • Acknowledge the bad things that have happened but move forward with hope
  • Say thanks
  • Be grateful even for your negative experiences, realize that negative experiences strengthen you for the future
  • Use Eintstein’s approach: “Say thanks 100 times a day and spread around gratitude”
  • Focus on the positive priceless things that are happening in your life
  • Catch yourself thinking negative thoughts and interrupt those negative thoughts
  • Create new positive patterns in your family’s life
  • Think back to a specific event where you can say “Thank goodness, that was close.”
  • Be thankful for the little achievements, don’t wait until you achieve what you want before being grateful
  • Being present and being in the moment, be grateful for “now”
  • Practice mindfulness, being grateful for your 5 senses and experiences
  • Surround your child with positive psychological influence from positive and moral children's books
Teaching Your Child To Be Grateful And Having Gratitude As A Parent

Here are the 20 habits for developing your child’s gratefulness:

  1. Find more moments to smile. It doesn’t have to be a wide grin, just a natural small grin will do. Then hold it, hold it for more than 20 seconds while feeling more elated and happy already. This attracts a more positive energy around you. You instantly change your biochemistry to make you feel more positive. It radiates outward towards the rest of your family when you look for the good things in your family.
  2. Go out of your way to find the good that everyone in your family is doing. Dale Carnegie, author of How to Win Friends and Influence people suggests that we go out of our way to catch people doing something good. The same goes for our family. When you do this for your child, they too will grow up inheriting that behaviour for the rest of their life. This will help them become more successful wherever they go when they grow up because they can appreciate their friends and acquaintances better.
  3. Adopt a “There are you are!” mentality. There you are! Teaching your child to think not only of himself but also of the family, his friends, and other people will help him grow to be an appreciative person. Appreciating others is an excellent quality that will teach your child how to be grateful for other people. Dale Carnegie suggests having a “There you are!” mentality that focuses on others rather than a “Here I am!” mentality when we meet our friends and acquaintances.
  4. Keep a family gratefulness journal. Write down at the end of the day what makes you most grateful for and ask your family what they are grateful for. This helps everyone in your family sleep better and longer. According to a study published in Applied Psychology: Health, and Well Being in 2011 if you spend 15 minutes writing your segments of gratefulness before going to sleep you end up having better quality sleep.
  5. On difficult, down days, look back at your gratefulness journal. When you are feeling down because nothing seems to go right, go back through your family’s gratefulness journal and read the entries there. As your child grows up, give your child advice during his down moments to focus on the good things that happened to him rather than the bad things. Remind him to keep that gratefulness journal and to look back at those memories.
  6. Set reminders on your phone to be grateful before sleeping. For those who have known me for some time, you know that I recommend everyone to remind themselves how amazing they are. And this goes for gratitude as well. Remind yourself throughout the day to be thankful for something. And when you are dealing with something that is stressful at work or at home this is an effective way to improve your mood and pull you back to a place of positivity.
  7. Wake up with gratefulness in your mind. The moment that you wake up defines your day because this is the best time to declare what this day is going to be like for you. Do this with your family. Whether it’s gonna be a really great day or a really terrible day or just another uneventful day. Since you are in control of what type of energy you exude throughout the day, you basically got two choices of how you want to start your day. Either you can muster up the energy to drag yourself out of your bed anticipating all the dreadful things that await you at home, at work, or at school… Or you can take this chance to lift yourself up and give yourself some affirmation that this day is going to be great.
  8. At the start of each day, do some appreciation and gratitude exercises with your family. Personally I take this time to do some appreciation and gratitude exercises. I cannot emphasize enough how important it is to do this. Yes you can execute this at a different time of day. In fact, you really should if you could. But why is it particularly essential to do this in the morning? Because it’s the perfect time to create the overall tone or mood for the rest of your day. When you are able to expose your raw gratitude for something as simple as your soft sheets, the sunlight, the mild breeze in your face, a sense of thankfulness immediately fills your heart and mind. You almost instantly feel hope, peace, and excitement. This feeling of positivity reflect in all the choices that you make and all the interactions you will have during your day. Your loved ones, family, friends, colleagues, all classmates will look to you for inspiration. And as your day comes to an end yet again think again of all the great things that have happened both great and small.
  9. Acknowledge the bad things that have happened but move forward with hope. It is easy to get into a negative state when we try to focus on negative things and we begin to see the world through that filter. We see all the hatred, the corruption, we see darkness. And this has effects that go beyond mental and emotional aspects of our lives. Pessimistic people are more likely to experience chronic stress which increases cortisol levels and fosters in a whole new list of diseases. We all have the ability and opportunity to cultivate gratitude. Simply take a few moments to focus on all that you have rather than complain. Developing an attitude of gratitude is one of the simplest ways to improve your satisfaction in life.
  10. Say thanks. Kristi Ling, author of Empower Your Day recommends that we practice the three S’s: Smile, Say Thanks, and Set Intentions through goals. Smiling for more than 10 seconds has been proven to change your biochemistry. Smiling increases the levels of happy neurotransmitters within your brain such as dopamine, endorphins, and serotonins which affects your mood making you feel more relaxed.
  11. Be grateful even for your negative experiences, realize that negative experiences strengthen you for the future. Gratitude, defined by the Cambridge Academic Content Dictionary as a strong feeling of appreciation to someone or something for what the person has done to help you. Gratitude is often ignored in our society with most of us always on the run, we forget to appreciate everything that is happening around us. And this includes the experiences, circumstances, people and things we don’t like. It may sound silly, like why would you appreciate something that you hate right? Going back to the definition, gratitude is appreciating someone or something that has helped you. But how do annoying things help you? And why do we need to be thankful for them? These things that we find irritating helps us grow because in the future we will face more challenges like these. Circumstances that are difficult are brought into your life are there to make you stronger, help you gain wisdom, help you become a critical thinker, and help you understand differences of people. Thank all of these things. Bad things aren’t really bad things when you think about it because it’s just a matter of being grateful.
  12. Use Eintstein’s approach: Say thanks 100 times a day and spread around gratitude. Put gratitude in whatever you do. Albert Einstein said this of gratitude: “A hundred times a day I remind myself that my inner and outer life are based on the labors of other men, living and dead, and that I must exert myself in order to give in the same measure as I have received and am still receiving.” Always start from a thankful standpoint. This will enable you to become more proactive and searching for answers.
  13. Focus on the positive priceless things that are happening in your life. Count not only the material things to be thankful for but also the priceless things to be grateful for such as being alive today, being able to spend time with your loved ones, and having the energy and health to accomplish your goals today. Be present and in the moment. When you are at work then you can focus and give 100% to working. When you are relaxing and having fun then stop worrying about work and relax and enjoy yourself.
  14. Catch yourself thinking negative thoughts and interrupt those negative thoughts. Here’s something to think about: out of everything you’ve been doing today, at work, at home, in school, think of the many things you can complain about. You can probably think of 10 such as the weather perhaps. Maybe you’ve complained about how cold the weather is today. With all these things happening around us, we often fail to see what we are thankful for and expand our energy towards the things that will only make us feel worse. Write down the negative things you thought about and notice what triggered it. See the pattern of negative thoughts and you can start changing that pattern and replace it with a more positive one.
  15. Create new positive patterns in your family’s life. For example, if you or someone in your family feels depressed and your usual pattern is to eat delicious food that makes you gain weight, you can catch yourself when you are thinking depressed thoughts and do something positive. Get up from your chair or bed or couch then start moving around, start exercising, start doing chores to keep you busy. This creates new positive patterns in you and your family’s life. If you’re procrastinating on something, rather than dwell on your fears and worries and anxieties about the future, you can instead pick your most difficult task for the day and spend just 10 minutes to get that moving. Take baby steps rather than trying to finish everything in one go.
  16. Think back to a specific event where you can say “Thank goodness, that was close.” Think back to a specific event in your life that made you think “Thank goodness, that was close.” Remember holding on to a handrail of a staircase just in time to prevent yourself from what could have been a terrible fall. You quietly whisper Thank God, and that’s what it feels like to be grateful. A sudden mixture of nervousness, excitement, and happiness. These close encounters don’t happen all the time which is why we forget to be thankful. But it’s during these times that we get a clear understanding of what it’s like to feel lucky to be standing, to be safe, to be alive. And it is these small events that add up to the experience of being grateful for everything in our life. Yes, people are going to ask you “Why are you so damn grateful all the time?” as many perceive this as something juvenile, something naïve, something only an unrealistic person would do. When you are asked why you are grateful, answer them with “Why not?”
  17. Be thankful for the little achievements, don’t wait until you achieve what you want before being grateful. Some people think that they need to achieve something first before practicing gratitude. Many may think that achieving means big success, wealth, abundance, mansions, cars, expensive things. There’s some truths to that since we get to appreciate many things when we have reached those goals. But remember that every achievement no matter how small is an achievement nonetheless. So in order to get those big goals be thankful for those tiny ones you make along the way. Moreover gratefulness does not have to be determined by the amount of success one receives. All of the money and fame are just consolation prizes because no matter how you try to rationalize against it you cannot deny that the true prize is being alive.
  18. Being present and being in the moment, be grateful for “now”. When you are work, focus on work and give it your 100% and when you are relaxing and having fun forget about work and focus on just having fun. Wherever you are, focus on that thing that you’re doing. When you are with your family focus on just being there and listening to them and giving them 100% attention. You can close your electronic gadgets if you have to.
  19. Practice mindfulness, being grateful for your 5 senses and experiences. Notice the wonderful scent of fresh air that you breathe, the smell of pine trees and flowers, the feeling of walking barefoot on the grass, the smile on the face of your loved ones. The refreshing taste of clean water. A leaf as it dances in the wind. A thousand leaves swaying on the branches of a tree. Take time to pause and notice these things through all your five senses.
  20. Surround your child with positive psychological influence. One way to do this is by teaching your child through positive children's books and moral children's stories. Educate your child so he or she can make the right choices while growing up. The Academy For Health Superheros Book 1: The Heart is a good place to start. 

21 priceless things to be grateful for:

  1. Thank you for being alive
  2. Thank you for your family
  3. Thank you for your friends
  4. Thank you for all the things you learned in your life
  5. Thank you for all the growth you’ve personally experienced
  6. Thank you for the people who have made you feel important
  7. Thank you for the fun moments and the adventures you’ve gone to throughout your life
  8. Thank you for the loving moments throughout your life
  9. Thank you for having work and having the means to support your family
  10. Thanks for every breath that you take
  11. Thanks for the breeze on your face
  12. Thanks for your resilience and your ability to pick yourself up in difficult times
  13. Your loved ones are healthy
  14. Your body has the ability to heal
  15. You have time to exercise to heal and strengthen your body
  16. You have food that nourishes you
  17. The universe is supporting you so that you can live
  18. You have time to talk today with loved ones
  19. You have the energy to do what you want to do
  20. Thank you for a good night’s sleep
  21. Thanks for good dreams

Why Teach Your Children To Be Grateful?

Thankful people are successful people. Multiple studies have proven that experiencing gratitude positively impacts a person’s emotional, physical, and mental state and it increases their likelihood to achieve what they want in life. Gratitude and happiness are partners. Automatically, people who are grateful regularly are also reported to be happier. Research has shown that happiness is not entirely based on financial success, social status or age. There are just people who view life in a grateful perspective. And there are so many benefits to becoming more grateful. People who appreciate even the smallest victories tend to seek out bigger ones. They are more likely to solve problems and they see challenges as useful learning opportunities. Naturally grateful people are happier and they are better to hang around with. They are the best team mates as they are both supportive and productive. They attract not only important businesses and create relationships in their lives, they are also able to nurture lasting bonds with friends and loved ones.

Showing appreciation for friends and colleagues opens the door to deeper and stronger bonds with people. It helps you and your children gain new friends. A study published in Emotion in 2014 cites that thanking new acquaintances increases your likelihood to nurture ongoing relationships. When we are grateful we acknowledge the people around us for their efforts and contributions which may usher into new and exciting connections. Being more socially engaged, grateful people have a great sense of empathy towards others.

Grateful people are more helpful, more charitable, and less vengeful. A study done by the University of Kentucky suggests that people who are more grateful are less likely to act with aggressive behaviour even when hearing negative feedback. They are more charitable. They are more likely to help people around them. And they have a low desire to seek revenge. Helpful, kind, and charitable children are a blessing and it starts with you as the parent or guardian who is guiding them. There’s an online kindness community called www.Kindspring.org where countless people share their stories of kindness, helping, and charity while staying anonymous and without bragging. It’s a good way to appreciate the kindness and the hope that’s in our world today. You can also search for local groups that you and your family can volunteer in—it’s quality time and it will provide an experience that your whole family will never forget.

Your body reacts to your gratefulness as well. A study published in the Personality and Individual Differences shows that grateful people reportedly have lesser aches and pains and they also share that they have an overall feeling of health compared to their counterparts.

Stay healthy by being grateful. Being more thankful for their bodies, grateful people are also more likely to make efforts to stay healthy through regular exercise and proper nutrition which is also why multiple sources claim that the positive people live longer. We all know what stress can do to our body. Stress is normal but too much stress can lead to a long list of problems. Doctor Robert Emmons, a leading researcher in the topic of gratitude has completed studies linking gratitude to well being. Through his research we can confirm that gratitude reduces depression.

Counter stress with gratitude. A study published in Behavior Research and Therapy cites that Vietnam war veterans that had stronger feeling of gratitude experienced a decreased rate of Post Traumatic Stress Disorder (PTSD). The attitude of gratitude plays an important role in developing other mental skills such as stress management and resilience, now having the ability to appreciate other people’s good qualities.

Develop self esteem and self confidence and become more successful in life. The attitude of gratitude also helps a person appreciate his or her own good qualities while addressing their weaknesses, which helps them establish a good sense of self. Good self esteem has been linked to success in life.

How To Be Grateful

So how do we go about being more grateful? There are numerous sources that provide gratefulness exercises. All of them aimed at boosting your sense of satisfaction and happiness and helping you develop this attitude so that you can fully utilize it in your life.

Gratefulness feels awesome, it makes your heart flutter, it gets you eager to get things done, it makes you feel happy and excited in spite of all the uncertainties lurking out there. Once you learn to be grateful for everything you become pumped up and you interact with people positively.

Take Action And Let Gratitude Be Part Of You And Your Family’s Life

My task for you my friends is I want you all to enjoy the benefits of gratitude and I hope you all attract abundance, love, and light into your lives. So for your task, I would like you to start being more thankful. Before going to sleep tonight, take a pen and a piece of paper and write down gratefulness segments. Begin it with the words “I am thankful for…” In fact, if you can get the hang of it and your heart starts swelling with feeling of appreciation you might need another piece of paper. When you wake up try to observe how you feel. Do you feel ready to face the day? For breakfast? Utter words of appreciation to your partner, appreciate how wonderful they are, and above all appreciate yourself for a job well done. To put everything into perspective for you, recall what it feels like to grab on something before you slip and fall. That’s the feeling of “Oh, thank goodness…”

Being alive and getting to experience all these things is awesome. Life is too short to waste on complaints and negative things so be grateful for everything that you have in your life and thank you everybody for reading this article. I am so grateful that you take the time to read my blog posts. And if you can, please share to your friends and your family all these things that we are giving to you.

Remember to start forming and to practice these habits from these principles that you learned, let those habits spread out to your family and your kids. Focus on developing one habit at a time and do it every day for 3 weeks, after that it becomes part of you and you no longer need to think about it because it naturally becomes part of your day. Remember the priceless things to be grateful for.

  • Find more moments to smile
  • Go out of your way to find the good that everyone in your family is doing
  • Adopt a “There you are!” mentality
  • Keep a family gratefulness journal
  • On difficult, down days, look back at your gratefulness journal
  • Set reminders on your phone to be grateful before sleeping
  • Wake up with gratefulness in your mind
  • At the start of each day, do some appreciation and gratitude exercises with your family
  • Acknowledge the bad things that have happened but move forward with hope
  • Say thanks
  • Be grateful even for your negative experiences, realize that negative experiences strengthen you for the future
  • Use Eintstein’s approach: “Say thanks 100 times a day and spread around gratitude”
  • Focus on the positive priceless things that are happening in your life
  • Catch yourself thinking negative thoughts and interrupt those negative thoughts
  • Create new positive patterns in your family’s life
  • Think back to a specific event where you can say “Thank goodness, that was close.”
  • Be thankful for the little achievements, don’t wait until you achieve what you want before being grateful
  • Being present and being in the moment, be grateful for “now”
  • Practice mindfulness, being grateful for your 5 senses and experiences
  • Surround your child with positive psychological influence from positive and moral children's books

Here's some more resources for your child's positive mindset, health, and wellness:

• HSH Book 1 - The Heart - Motivational and education book for children with colourful illustrations. Includes simple recipes for healthy meals that young readers can make themselves.
• HSH Booklet - A workbook that educates while building emotional connection to a healthy and active lifestyle. With engaging stories and fun exercises that teach healthy nutrition, exercise, and explain how our brain and mind works.
• HSH Book 2 - Easy Breathing - A fantastic and engaging story that teaches your kids about how the lung functions and how the lungs also gets diseases. It also teaches children about the ecological problems that contribute to our health problems while showing the solutions that will lead to a better health and better future as the Health Superheroes travel across all continents to find a way to save a little boy who suffers with lung disease and to save the whole planet from pollution and climate change.
• Healthy Junkfood Monster Cookbook - Children can now prepare tasty and healthy foods that they'll love. They taste so good your kids will be surprised!
• Academy For Health Superheroes App - Our multi-sensory active learning system, allow children to absorb up to 90% of the information we teach them. It includes Books, Educations, Videos, and Recipes.
 Academy For Health Superheroes Videos - Watch free videos about Health, Exercise, and the secrets to your child's happiness.
• HSH on Amazon Paperback and Kindle Books - We are also available on Amazon for paperback and kindle available internationally.

References:

Are you looking for a children’s book with a moral lesson? Then the Academy For Health Superheroes (or Academy of HSH) might be for you. It’s perfect if you want your child to learn about health, how the body works, the importance of social interaction, and the importance of positive mindset as early on in their life while realizing the value of friendship and family. The picture book is pleasing to the eye and you can read it to your child before bed time. It also has interactive workshops that you can do quite easily with your child. Whether you’re a parent or a guardian or a grandparent, this book will serve as a valuable resource for developing children’s morality and health consciousness.
A story of family and friendship. The first book called The Heart is a story of friendship and caring for your family. The adventure story follows superhero Agnes who is concerned because her friend’s dad became sick with heart disease. Agnes asks her heart what can she do to help? Not knowing the answer, Agnes, David, and their group of super friends from The Academy For Health Superheroes go out to learn what they can do to save their dad’s friend. They seek out and learn from six masters who teach what it takes to be healthy again. Each master teaches one core lesson. After learning the six lessons, they face against the Junk Food Monster and they help their friend’s dad and their whole family so they can live a healthy and happy life while defeating the bad influences of unhealthy habits. Throughout the book the child will learn to value friendship and family as early on in his or her life as possible, and learn the life lesson of being willing to go out of their way to help a friend or family in need. 

Start your child with the right foundations

In today’s time where children have become unhealthy, it’s best as parents to guide our children by giving them strong foundations on health, nutrition, exercise, and positive mindset. When you build strong foundations for your child, he or she will grow strong and healthy throughout his life because he has the knowledge that he needs to make the right decisions as he grows up. Teach your child to say no to junk food, fast food, and other harmful toxins that most children their age eat. They will learn the cause-and-effect of what they eat and how it affects their health in a simple, fun, and visual way.


Teaches about love and compassion, discipline, and courage. Love and compassion are important lessons that a child needs to learn to be truly happy in the long run. With compassion, one can have a heart that is content and that looks for the good in others. With discipline one can make the right decisions. And with courage, one can go out of their way to do what is right even when others do not.
Teaches your kids the importance of taking care of the environment. Pollution is one of the causes of lung diseases and even cancer, this is why our book teaches kids to take care of the environment in the book Easy Breathing, the second book in the The Academy For Health Superheroes series.
Engage all of your child’s senses to maximize learning and growth. With the book providing visually appealing pictures, they will enjoy the process of learning as you read them the book. We also provide an app that you can download on your phone to provide interaction. The book also provides activities that you can do together with your child. By appealing to all your child’s senses you can maximize the learning and retention of your child so he or she will carry these moral health lessons throughout his or her life.
Invest for your child’s future health. Your child’s health is important and that is why it’s better to teach your child prevention rather than wait for your child to be brought to the doctors, for sicknesses he should not have at such a young age, sicknesses such as diabetes, obesity, high blood pressure, and psychological and psychosocial problems. Healthcare has become more and more expensive so investing in your child’s health education today will bring you priceless dividends in the future in the form of health, moral values, and a child that values strong family ties.
Your legacy as a parent. Several of the best legacies you can leave to your child are their healthy mind, body, and emotions. It’s the discipline to make healthy and moral decisions. These are priceless treasures that will forever be with your child as he grows up and faces the challenges of the world. We won’t always be there for them all the time as parents, we can’t always monitor them when they are out in school or with their friends, but the lessons that you as the parent teach them early on in life will forever be with them to guide them with their life’s decisions.
Better than fairy tales are HEALTHY tales. While it has been a practice to read our children popular fairy tales, it is better to read your kids a story with strong moral lessons that they can carry for the rest of their life. While fairy tales are useful for teaching one or two lessons and teaching vocabulary to your kids, they are not adequate in today’s time because there are problems that are inherent in our generation such as children’s diseases that normally did not exist just decades ago.
Fills the missing piece in academic education. The Academy for Health Superheroes fills in the doughnut hole in education where nutrition, exercise, healthy living, and positive psychology is not being given a large focus in schools. Our aim for Academy For Health Superheroes is to fill this gap in education and make health a central focus. We aim to influence the future generation to live a healthier, longer, and higher quality of life.
Develops knowledge of nutrition. The book teaches healthy nutrition for children. Through pictures, we teach the children what happens to the food that we eat. We teach the children to choose healthy food over bad food. We teach the children how to avoid junk food.
Develops knowledge of exercise. The book teaches the importance of regular exercise and what happens if we fail to do so. Sedentary lifestyle leads to many diseases later on in life so it’s better to start today to make health an important focus for your child.
Develops knowledge of how the body works. By understanding what happens to our body when we take in good nutrition or bad nutrition, the children will learn the cause-and-effect and understand what unhealthy habits will do to their body.
Develops emotional intelligence. While IQ is important for success, it only contributes 20% of the success. What’s even more important for success is emotional intelligence which brings in 80% of your child’s success in the future. Building strong social relationships is a core theme in the book, which helps to develop emotional intelligence in kids and helps them deal with future challenges in life.
Teaches inner beauty rather than outer beauty. In today’s time, the focus in the media has been on the external beauty rather than the internal beauty. However, what’s truly more important are the inner beauty such as moral values, love, compassion, healthy mindset, friendship, healthy psychology, discipline, and courage. The book recognizes the value of these elements of inner beauty and teaches them to your child.
Reading to children to develop vocabulary. Children don’t have a very large vocabulary at the start however this story fits the need to develop vocabulary words perfectly because they can start learning more vocabulary that focuses on the positive and good things they need to learn. They can look at the pictures as they listen to you read the story. It is better that children develop a healthy and moral vocabulary rather than negative vocabulary from the media or from commercials. What you do today will impact your kid’s life in the future. Choosing a positive, healthy, and moral source of education for your child will be one of the best decisions a parent can make for their kids.
Serves as a valuable parenting tool. You as the parent are responsible for guiding your child. However, most of us parents will not have the time nor the energy after work to spend a lot of hours teaching our children. To add to that it can be difficult to find resources that will teach health and morality to children, let alone creating these resources on your own. That’s why we made The Academy For Health Superheroes so you no longer need to build your own resources or look for what resources you will use to teach your child. This makes it easy for parents to teach their children the values of health and morality.
Develop a positive, grateful psychology. Through the book your child will learn to be grateful. We also have a very good free guide here for parents who want to teach their children how to have a grateful personality.

A good story book series for children should teach:

• The value of family and friendship
• Knowledge of nutrition, exercise, and how the body works
• Caring for the environment
• Love and compassion
• Discipline
• Confidence and courage
• The importance of social connections
• Multi-sensory approach
• Develop their vocabulary in a healthy manner
• Help the parent leave a healthy and moral legacy for their child
• Fitter children - their IQ increases, their grit increases, their emotional self-discipline improves
• More focused children – improvement in behaviour, mental health, emotional health, academic performance
And that’s exactly what The Academy for Health Superheroes does. It’s a book with a lot of visually appealing pictures to keep your child engaged in the story spanning over 200 pages with short, large-font easy to read sentences that you can read to your child.
You can find out more about the HSH books and workbooks here.
About the authors
Childhood obesity is now listed by the World Health Organisation (WHO) as one the most serious worldwide health challenges that face the 21st century. With 19.1% of Year 6 children declared as obese in 2015, Dr Agnes Electra Chlebinska and David W. Evans decided that they should promote a healthy lifestyle with their debut children’s book series.
We believe that encouraging a child to exercise, eat healthy, think positively, will help the child for a day. By teaching the child what the exercise, healthy nutrition, growth mindset and great social support do to our body, emotions and mind, will help the child forever.
More resources for your child’s learning:
HSH Book 1 - The Heart - Motivational and education book for children with colourful illustrations. Includes simple recipes for healthy meals that young readers can make themselves.
HSH Booklet - A workbook that educates while building emotional connection to a healthy and active lifestyle. With engaging stories and fun exercises that teach healthy nutrition, exercise, and explain how our brain and mind works.
HSH Book 2 - Easy Breathing - A fantastic and engaging story that teaches your kids about how the lung functions and how the lungs also gets diseases. It also teaches children about the ecological problems that contribute to our health problems while showing the solutions that will lead to a better health and better future as the Health Superheroes travel across all continents to find a way to save a little boy who suffers with lung disease and to save the whole planet from pollution and climate change.
Healthy Junkfood Monster Cookbook - Children can now prepare tasty and healthy foods that they'll love. They taste so good your kids will be surprised!
Academy For Health Superheroes App - Our multi-sensory active learning system, allow children to absorb up to 90% of the information we teach them. It includes Books, Educations, Videos, and Recipes.
Academy For Health Superheroes Videos - Watch free videos about Health, Exercise, and the secrets to your child's happiness.
HSH on Amazon Paperback and Kindle Books - We are also available on Amazon for paperback and kindle available internationally.

Nothing posted yet

Subscribe to our Podcast

SIGN UP NOW AND GET TIPS FOR HEALTHY KIDS
Teach your kids how to live a healthier lifestyle.
We will not spam you.

Our Partners