Friday, 28 June 2013

How vice principal kept his mother’s corpse in his room for 10 years


It is difficult to believe that a man kept the corpse of his mother for more than 10 years in a cupboard without informing the woman’s relations that she was dead. This is the puzzle residents of Ejemekwuru in Oguta Local Government Area of Imo State are still battling to unravel. As they search for answers, everyone agrees that the land has been desecrated.

Ejemekwuru, a town in Imo State is surrounded by Akabor and Agwa to the west and has boundaries with Ogbaku in the North and Izombe in the South. The history of this community dates back to over 400 years ago. Ejemekwuru is a decent Christian community with a population of about 12,000 inhabitants who are predominantly Catholics and Anglicans.
There are a good number of Pentecostal Christians and an insignificant number of adherents of the African traditional religion. Home to famous politicians and technocrats like late Nze Eugene Amadi, late Nze D.A Umelor, Dr Cajethan Duruji, former Dean of the Faculty of Arts, University of Nigeria, Nsukka and also a Commissioner between 1979 to 1983, Prof. Paschal Osigwe, Dr Mrs. Rose Achunine, former Minister of State for Education, Dr Basil Achunine, Chief Uba Osigwe, Secretary to Imo State Government between 1996 to 1999, Nze A.U Chibeneme, Sir Obinna H. Duru, Nze D.C.C Edozien, Sir. P.C Amako, Sir. I.E Ihemedu, Ejimekwuru has remained one of the most peaceful communities in Imo State despite some challenges of producing a generally accepted traditional ruler (Eze).
But that peace was shattered on Monday, May 13, 2013 when a 22-year-old boy ventured into his father’s secret room in search of his credentials, opened a large wardrobe, which was securely locked and got the shock of his life when he found the mummified body of his grandmother, who was generally believed to have gone missing since 2003.
The owner of the house, a 68-year-old retired vice principal, Chief Chimezie Osigweh, was thereafter alleged to have murdered his 78-year-old mother, Mrs. Lucy Osigweh in circumstances depicting ritual purpose. Mrs. Lucy Osigweh was declared missing in 2003. While members of her family and residents of her community were busy searching for her, her corpse was right inside her son’s room. Instead of announcing the passage of his mother, Chimezie Osigweh decided to embalm the body, placing it in the cupboard in a room which also serves as his shrine.
Though the traumatised residents of Ejemekwuru attest that Chimezie Osigweh belongs to a secret cult, they insist that there was nothing on earth to indicate that he was actually responsible for the disappearance of his mother. A resident, Mr. Chukwukere Amadi, said, “We did not suspect him because he is a native of this community.
But nobody comes to his compound and when you ask him of his mother’s whereabouts, he would say she travelled abroad. We are aware that he is a member of a secret cult, which is why he did not want to get close to the people.”
Amadi expressed disappointment at the turn of events, as he disclosed that Chief Osigweh’s late father, who introduced the Catholic Church to the village, was a principal and a brilliant man. A source in the village, who declined to be named, however, said though brilliant, Chief Osigweh displayed some mental instability.
Apart from Osigweh’s queer behaviour, when Saturday Mirror visited his compound, it was discovered to be filthy with the rooms filled with junk. Right inside the building, there are about four rooms tightly packed with all manner of things, which are roughly arranged in a disorganised manner.
There are large sized pictures of Sat Guru Maharaji and also an Almanac that has pictures of Guru Maharaji and American President, Barrack Obama. In the inner room, which serves as his temple, there is a table covered with a red piece of cloth, which Osigweh describes as the golden table where anything about anyone’s life can be revealed.
“Anyone who sits on that table, the secrets of life will be revealed to him,” he insists.
This was where Chief Osigweh claimed he was mediating in 2003 when his mother fell and died while answering nature’s call at about 1am. Narrating how his mother died, the frail looking Osigwe said, “That early hour, sometime in 2003, I was meditating in my temple when my mother came in to ease herself. Suddenly I heard a big noise. I went in and found her groaning, I took her to her room and laid her on the bed before she passed on.
“But you see, she is still here but I can’t tell you why she is here ten years after because the enemies of Guru Maharaji are all over here. I will talk to you people in camera”. He, however, confessed that the body of his late mother was embalmed by a staff of one of the General Hospitals in the state, who died thereafter.
The suspect, who fielded questions in impeccable English, said he has been a member of the sect for the past 24 years and has attained high spiritual level, and that he can travel to see God at will.
Mr Ike Osigwe, a younger brother to Chief Osigwe, who claims he has not been living in the family house since his return from Delta State in 2009 because his brother has turned the place to a temple for his members, said that he never knew that their mother’s corpse was hidden in the house and only got to know about it after the search by police men.
He urged the police to torture his brother for the atrocity he committed against their mother. “I want him to suffer in the police custody because of what he has done to the family and to the memory of our father because no normal person would do what he did. He is mentally derailed to keep his mother’s corpse in a wardrobe for whatever purpose,” he said.
Marcellinus Onyima, another resident who disclosed that the late Mrs. Osigwe was the elder sister of his father, described Chief Osigweh as ungodly. “He did not inform his maternal relations that his mother was dead.
Each time they asked about her, his usual answer was that she was in the United States with her children. “This man (Chimezie) never told anybody that his mother was dead. All he kept telling people whenever they asked about the mother is that she has gone to America to live with her other children and most people believed him because his brothers are in the US.
“So when we heard what happened, we were shocked. We know that he practices an occult religion, because that explains why he could do what he did”.
Another resident told Saturday Mirror that, “We have information about the large number of devotees that patronise the shrine, which will help to identify those behind the heinous act.”

Photos Of A Giant Anaconda Under Water

  
This is the peak of pushing and doing what you believe in. Some people go to the extreme to make life easy for others. DIVERS, YOU GUYS ARE WONDERFUL.
WONDERFUL.




Thursday, 27 June 2013

Syrian rebels fight back as Assad's forces push into Aleppo

http://news.yahoo.com/video/syrian-rebels-fight-back-assads-224029097.html

Raw: Violent Clashes in Two Syrian Cities


Power struggle underway in rebel-held Syrian town



A slogan painted in small letters on a school wall reads, "We the people want Syria to be a civil, democratic state." Scrawled next to it in bigger letters is the response from an unknown Islamic hard-liner: "The laws of the civil state contradict the Islamic caliphate."
A quiet power struggle is taking place in the eastern Syrian city of Raqqa ever since a Muslim extremist faction of the rebels swept in and wrested the town from the regime nearly four months ago.
Armed men wearing Afghan-style outfits patrol the streets, raising black Islamic banners at checkpoints instead of the rebellion's three-star flags. But moderates are trying to counter the extremists' tight grip, establishing dozens of newspapers, magazines and civil society forums in an effort to educate the roughly 500,000 residents about democracy and their right to vote.
Raqqa, the first and only provincial capital to fall into rebel hands, is now a test case for the opposition, which has wrestled with how to govern territories it has captured amid Western concerns that Islamic groups will hijack power if President Bashar Assad is ousted.
The tensions reflect a wider struggle going on in the rebel movement across Syria, where alliances of Islamic extremist brigades have filled the void left behind whenever Assad's forces retreat, while moderate and secular rebels have failed to coalesce into effective fighters and the opposition's political leadership has failed to unify its ranks.
The rebel capture of Raqqa on March 5 consolidated opposition gains in a string of towns along the Euphrates River, which runs across the desert from the Turkish border in the north to the Iraqi border in the southeast.
Even so, the momentum on the battlefield over the past few months has been with regime, aided by Hezbollah fighters from Lebanon. More than 93,000 people have been killed since the Syrian conflict began in March 2011, according to the U.N. — though a count by activists puts the death toll at over 100,000.
Two extremist factions, Ahrar al-Sham and the al-Qaida affiliate Jabhat al-Nusra, or the Nusra Front, led the push into Raqqa, which fell relatively quickly after a campaign that lasted less than a month. Most of the Jabhat al-Nusra fighters in the city are foreign jihadis, while the Ahrar al-Sham fighters are Syrians with a jihadist ideology.
Other opponents of the Assad regime in the city have been put off by what they see as the extremists' unnecessary brutality. In the days after seizing the city, the Muslim brigades brought captured security forces into public squares, killed them and drove their bodies through the streets.
Then in May, fighters affiliated with al-Qaida killed three men described as Shiite Muslims in the city's main Clock Square, shooting them in the back of the head. In a speech to a crowd that had gathered, a fighter said the killing was in retaliation for the massacres of Sunni Muslims in the town of Banias and the city of Homs, both in western Syria, according to online video of the scene. The statement was made in the name of the Islamic State of Iraq and the Levant, a merger of Jabhat al-Nusra and Iraq's al-Qaida arm announced in April.
Armed gunmen with their faces covered in masks shot pistols and rifles wildly in the air in celebration after the three men were killed. They wore clothing favored by Afghanistan's Taliban and Arab mujahedeen who fought in that country — a sign that they belonged to Jabhat al-Nusra.
The Shiites "were executed in front of everyone, young and old," said Mohammad Shoeib, an activist, recalling how for several hours, nobody dared approach the bodies to take them for burial until a nurse did. The nurse, Mohammad Saado, was assassinated by unknown gunmen the next day, Shoeib said. Other activists corroborated his account.
"Executing people in this manner in a public square and killing Saado was unacceptable and turned many people against them," Shoeib said. "Our revolution was against oppression and we don't accept such actions under any circumstance."
Activists set up a mourning tent in the same spot where the three were executed, receiving mourners for three days in a sign of their anger. "They didn't like it," he said of Jabhat al-Nusra, "but people demonstrated their right to an opinion and they should respect that."
Shoeib, 28, is one of the directors of "Haqquna," Arabic for "It's Our Right," an organization founded about three weeks after Raqqa fell that aims to educate people about democracy. The group's logo is a victory sign with the index finger bearing an ink mark, signifying the right to vote. The logo can be seen on walls in the city and on leaflets distributed by the group.
More than 40 publications have popped up in Raqqa, including newspapers and magazines as well as online publications, many of them run by young activists.
Many recall with pride the day rebels overran their city, about 120 miles (195 kilometers) east of the commercial capital of Aleppo, after capturing the country's largest dam and storming its central prison.
On March 5, cheering rebels and Raqqa residents brought down the bronze statue of the late Syrian President Hafez Assad after tying a rope around its neck. Others tore down a huge portrait of his son, the current president.
It was a striking scene in a city once considered so loyal to the regime that in November 2011 — early in the 2-year-old uprising — Assad prayed at Raqqa's al-Nour mosque for the Muslim holiday of Eid in an apparent attempt to show that the regime was fully in control there.
Activists like to compare Raqqa with Benghazi, the first major city in Libya to revolt against Moammar Gadhafi and fall into rebel hands.
But unlike Benghazi, which then became the rebel capital and the heartland for the militias of the months-long civil war in Libya, Raqqa feels sequestered and insecure. Regime warplanes still swoop down at random, shattering the calm with punishing airstrikes on opposition-held buildings.
Schools have closed and government employees have not been paid their salaries in months as a form of punishment.
Residents complain that the main Western-backed Syrian opposition group, the Syrian National Coalition, has paid no attention to the needs of Raqqa.
"The opposition groups are too busy fighting each other," said one owner of a sweets shop in the center of Raqqa. "They have not sent anyone to ask about our needs, nor is there any contact with any of them."
In March, the Coalition elected an interim prime minister, Ghassan Hitto, tasked with forming an interim government that would help administer rebel-held territories in northern and eastern Syria. But the opposition has been plagued with infighting, and Hitto has been effectively sidelined.
Khalid Salah, spokesman for the Coalition, insisted the opposition was trying to support Raqqa despite a lack of funds and other resources. He said the city was receiving aid from the Coalition but that it was unmarked so many people are unaware of its origin.
"We are trying to step up aid and make up for some shortcomings in the next weeks," he said, adding that regime airstrikes around the city made the work more difficult.
Rebel groups, particularly Ahrar al-Sham, administer daily life in Raqqa, setting up bakeries, keeping electricity and water going as much as possible and distributing aid they receive from international supporters. They have set up courts that impose Islamic law, mostly dealing with financial disputes and criminal cases such as kidnappings and theft.
Many residents are grateful, saying the Islamic brigades are simply making up for the shortcomings of the opposition in exile.
Mouaz al-Howeidi, a 40-year-old programmer and Web designer-turned activist, said it's promising that the power struggle has itself not turned violent.
But he said civil groups were at a disadvantage because the rebels have more means at their disposal to get their message across, through mosques and by controlling the city's resources.
"They control everything in Raqqa," he said. "And they have weapons and money — this makes everything easier."
The owner of the sweets shop, who declined to be named for fear of reprisals, said Islamic groups were the flip side of the regime.
"Raqqa has not been liberated. It has been re-occupied by the Islamists."

sunni-militants-fight-lebanese-army-as-sectarian-tensions-flare


Mideast Lebanon

APTOPIX Mideast Lebanon
Lebanese army soldiers, take their positions during clashes between followers of a radical Sunni cleric Sheik Ahmad al-Assir and Shiite gunmen, in the southern port city of Sidon, June 23, 2013.
APTOPIX Mideast LebanonIn the past week, Lebanon experienced more of the reverberations of the deadly sectarian civil war next door in Syria. Sunni militants loyal to a radical cleric in the city of Sidon clashed with Lebanese soldiers in a series of gun battles. At least 12 soldiers have been killed.






Medics transport an injured Lebanese soldier, after clashes between followers of a radical Sunni cleric Sheik Ahmad al-Assir and Shiite gunmen, in the southern port city of Sidon, June 23, 2013.
 







A girl holds a white flag to show that civilians are in the car, during clashes in Abra near SidonA girl holds a white flag to show that civilians are in the car, during clashes between Lebanese army soldiers and gunmen of hardline Sunni Muslim cleric Sheikh Ahmed al-Assir, in Abra near Sidon, southern Lebanon, June 24, 2013.

Residents flee an area of clashes in Sidon 

Residents flee an area of clashes between the Lebanese army and gunmen of hardline Sunni Muslim cleric Sheikh Ahmed al-Assir, in Sidon, southern Lebanon, June 24, 2013.





Why does the world target Israel?

Op-ed: By singling out Israel, human rights activists abandon those who really suffer from apartheid

Genocide, ethnic cleansing, apartheid; if you've ever had the pleasure of speaking with some of the more zealous haters of Israel you'll hear these phrases at some point, normally yelled at you by a delightful middle class keffiyeh-wearing student.

I guess to some extent, sadly, we have become slightly accustomed to these libels. The hypocrisy of those claiming to be pro-Palestinian and champions of human rights and their obsessive hatred of Israel has led to the abandonment of those who suffer true apartheid, genocide and ethnic cleansing.

Muslim, Zionist and proud / Kasim Hafeez
Op-ed: His father praised Hitler, but Kasim  writes about love for Israel, Jewish people
Full Story

Detractors will undoubtedly be quick to ask why supporters of Israel point to other regimes to exonerate Israel. But this is not really what I'm doing. Israel needs no exoneration as, fortunately, Israelis are able to protest, challenge and choose their governments. That's democracy folks. But, just for the sake of argument, let us say all the malicious lies have some truth to them. Still the question remains: Why is Israel singled out for protests and global marches lauded by the 'enlightened' regimes in Tehran and Damascus, yet some of the world's human rights catastrophes carry on daily, completely ignored, by the same holier than thou activists?
For me, a particular source of pain and anger is the situation of minorities and women in my parents' homeland. In Pakistan, not a week goes by without a story of rape, murder, humiliation and torture. In this Islamic country, terms such as Jesus Christ are banned in text messages and a young girl is shot for demanding basic education. Yet apart from the attempted murder of Malala Yusufzai, these stories rarely make it to the press. The brutally oppressed Christian minority suffers at the hands of an archaic blasphemy law, yet, apart from small-scale protests held by Pakistani Christian groups, there were no calls to boycott Pakistan and no flotillas were planned. I guess murdered Pakistani Christians maybe not a trendy enough cause. I wonder if a British newspaper would publish a cartoon of a Pakistani mullah murdering minorities to pave the way for a Sharia state. Our journalists love freedom and liberty, but the love their lives a little bit more.

Obsessed with destruction of Israel

The House of Saud promotes religious apartheid, destroys history and spreads wahhabism, yet the world remains silent. Maybe the cause isn't cool enough. Or maybe we should just allow people to suffer and dismiss it as a cultural phenomenon; maybe we should say this is how things are in that part of the world and focus on the need to stop 'apartheid Israel,' which just elected another Knesset member of Ethiopian descent.

Remember when a handful of Darfur nationals and real human rights activists protested outside the UN Human Rights Commission against the atrocities in the region? Well, the instigator of the ethnic cleansing, Sudan, sat on the United Nations Human Rights Commission.
Once again, so many of our activists remained silent because Israel was not involved. It is interesting to note that some of Israel's fiercest enemies like Syria, Saudi Arabia and Bahrain dismissed the UN report on Darfur, penned by Nobel laureate Jody Wolfe, and acted to protect Sudan at the UN.
Why are the self-appointed defenders of Palestinian rights silent while Palestinians are being massacred in Syria by Assad's regime? And why do they remain silent when a Palestinian girl is murdered in the name of honor? Where were they when Hamas fired rockets from inside a school in Gaza? Oh, I forgot, they were outside the nearest Israeli embassy chanting slogans in support of Hamas.

I know there are many people who genuinely care about Palestinians and want to see them live in peace with their neighbors, but there are too many modern-day Jean-Paul Marats who are full of fiery rhetoric and demand blood. People have become obsessed with the destruction of Israel. These people should be ashamed of themselves, emulating the Nazis by urging boycotts of Jewish businesses while murder, rape and humiliation are rampant in so many nations. Real apartheid, genocide and ethnic cleansing are occurring on our watch, yet these people have become so obsessed with the end of Zionism that the suffering of others had become a side show.
Protest the oppression of women in Saudi Arabia and you'll have my respect. Protesting against an Israeli theater group is pathetic.
Numerous Middle East countries consistently violate human rights, yet the UN vilifies Israel. Is it just me or is something deeply wrong with our moral compass?  

The-secret-of-the-wonder-weapon-that-israel-will-show-off-to-obama

Iron Dome is a huge and economical success for Israel's security. But politics makes the definition of success a much more furtive thing

A New Gaza War: Israel and Palestinian Militants Trade Fire
An Israeli missile from the Iron Dome defense system is launched to intercept and destroy incoming rocket fire from Gaza in Tel Aviv on Nov. 17, 2012
No tour of Middle East conflict zones could be complete without a stop at Sderot, an Israeli town of 24,000 that stands uncomfortably close to the Gaza Strip. The rain of rockets out of the Palestinian enclave has made Sderot famous for two things: the thickness of its roofs (even bus stops have reinforced concrete tops); and the collection of crumpled missiles arrayed in racks behind the police station. As a visiting VIP in 2008, U.S. Senator Barack Obama dutifully inspected what the machine shops of Islamic Jihad and Hamas fashioned from lengths of pipe and scrap metal. Low-tech doesn’t begin to cover it.
It’s a long way up the Mediterranean coast from Sderot to Haifa, and even farther to the showroom of Rafael Advanced Defense Systems Ltd., the weapons-development branch of Israel’s military-industrial complex. Hi-tech doesn’t begin to cover it. Rafael developed the first precision-guided munitions — the precursor to the American-made Joint Direct Attack Munitions that replaced “dumb bombs” — and scores of other battlefield innovations, from IED detectors to floating drones. But the company’s most acclaimed invention is the one now President Obama will inspect moments after arriving in Israel on Wednesday: Iron Dome. It is a missile-interception system that has performed what Israelis regard as a miracle, draining a good bit of the fear out of the wail of an air-raid siren. During the last Gaza conflict, which lasted a week in November, Iron Dome knocked out of the sky a reported 84% of the missiles it aimed at — that is, the ones headed toward population centers. The rockets headed for open space its computers simply let fall. Rafael executives are understandably proud of Iron Dome, which after a few months on the job is performing at the level of a system that’s had seven years to work out the kinks. But they appear even prouder of the unlikely philosophy behind it. To make the most-tested, if not the most effective antimissile system in military history, Israeli engineers took a page from the Gaza militants they aimed to frustrate. The secret to Iron Dome is that it’s cheap.
Consider the problem of volume. Since 2005, Gaza militants have fired more than 4,000 of their homemade rockets into Israel. Most cost a few hundred dollars each. Interceptors typically cost a few hundred thousand. “The main question that everyone asks is, ‘You’re firing a very costly missile against something very cheap,’” says Joseph “Yossi” Horowitz, a retired air-force colonel who markets air-and-missile defense systems at Rafael. “So our main mission was to reduce the cost.”
The economizing would be across the board, but the biggest savings were realized by reducing the size of the missile’s eyes — by far the most expensive component. An interceptor missile locks onto its target by following directions from the radar in its nose cone, typically packed with radio-frequency sensors of extravagant unit cost. An interceptor carried by a fighter jet has to be very smart, because it’s expected to find a missile being fired in its direction before it’s even in sight, one that could come from any direction. The nose-cone radar of an AIM/AMRAAM has so many RFs, or radio-frequency nodes, that it runs into the hundreds of thousands of dollars.
But a homemade missile coming out of Gaza is simply ballistic: it goes up and comes down. Rafael realized its launch and trajectory can be detected by ground radar, which would then transmit that information to the Iron Dome interceptor launched into the area of the sky where it’s headed. Only when the two missiles come near one another does the interceptor’s own radar come alive, guiding it to the incoming Qassam or GRAD and colliding with its own nose — where the warhead is positioned — in midair. It’s a delicate business, what with each missile traveling at 700 m per second.
“I can bring the interceptor in an accurate way, near the target, which means I can use the radar, the ‘seeker’ for a very short time,” says Horowitz. The shorter the time, the fewer the RF sensors required. “Saves money,” he says. How much? “Two digits: from hundreds of thousands of dollars to several thousand dollars.”

The savings mount up. Most guided missiles are made of so-called exotic materials, complex polymers designed to prevent the rocket from expanding or contracting as it travels through different altitudes. Again, not necessary for Iron Dome, which ascends only a few thousand feet. “Here we did it with aluminum,” Horowitz says. “Went across the street. Got some pipe.”
The result is visible in this extraordinary YouTube video from a wedding in Beersheba, an Israeli city of 200,000. The incoming missiles are not visible in the night sky until the ascending Iron Dome interceptors find and destroy them — again and again and again. “We can do more, but in this video we do 12,” says Horowitz, a reserve colonel in the Israeli military’s air-defense section. “You are not looking for the best of the best. You are looking for some optimization.”
At about $50 million per battery — the launchers with 20 missiles each, ground radar and command-and-control center, led by an officer equipped with an abort button — Iron Dome still costs plenty, especially since Israel estimates it would need at least 13 of them to protect the entire country. It currently has five. But the U.S. Congress voted about $300 million to help close the gap, which is why the Israel Defense Forces will truck a battery to Ben Gurion Airport on Wednesday to be photographed behind the American President.
That no previous antimissile system has performed so impressively might raise awkward questions about the norms of defense procurement in other nations. (For David’s Sling, the Israeli version of the Patriot 3, the U.S. intermediate-range interceptor that costs about $5 million per interceptor, Rafael is partnering with Raytheon, an American firm, and still aims do the job for one-quarter of the cost.) But for Israelis, the more pressing question is how to define success.
(MORE: Psychological Warfare with Missiles: Why Tel Aviv Matters)
Back to the Beersheba wedding. The revelry appears to carry on oblivious to the wail of air-raid sirens competing with the DJ (that song in the background is “Sunday Morning” by Maroon 5). If Israelis no longer scramble to shelters, then Iron Dome really has changed the dynamic. It’s not yet at that point; schools still close when the rockets fly, and parents stay home from work. But Rafael’s head of research and development, who began work on Iron Dome even before the government thought to ask for it, tells TIME that its overarching accomplishment is that it can break the pernicious cycle of escalation that can lead to things like invasions. The batteries can liberate Israel’s elected leaders from the public pressure that comes with mass casualties. “The big success of Iron Dome is not how many missiles we intercept,” says Roni Potasman, the executive vice president for R&D. “The main success is what happened in the decisionmaking civilian population environment. The quiet time. Clausewitz used to say the mission of the military is to provide the time for the decisionmakers to decide. Now, if out of 500 missiles, 10 of them get by and cause casualties, a school or kindergarten, then this is a whole different story.”
The more stubborn problem is that, even though Iron Dome knocked down 400 of the rockets fired out of Gaza in the last round of fighting, Hamas acts as though it prevailed in the conflict. What’s more, polls show 80% of Palestinians think so too, while only 1 in 4 Israelis think their side prevailed. Israeli warplanes killed scores of senior militants and destroyed hundreds of missiles and launchers on the ground, including Fajr-5 from Iran. But Hamas and Islamic Jihad still launched their own version of the Fajr, dubbed the M-75, toward Tel Aviv and Jerusalem — unsettling Israelis who had previously considered themselves out of range and had not heard an air-raid siren since the Gulf War.
“[Gaza militants] were hit badly, much more than four years ago, but still I think they perceive it as a success,” says Potasman. “This is the Middle East. You see one reality, one side is looking at this reality from one angle; the other side looks from a totally opposite angle. That’s why we cannot communicate with them on a regular, normal basis, because you see on reality, and you look at this and you say, ‘Hey, what else can we do, to kill them? I mean, to kill them softly?’ And they look at this and they say, ‘Hey, we were able to hit Beersheba and Jerusalem and Tel Aviv. So our understanding of the reality and their understanding of the reality is totally different. It’s not the same book.”


Wednesday, 26 June 2013

Eating tips for children (4) - preschoolers

Summary

Children at preschool age can be fussy or picky eaters. Offer regular meals and snacks, but let a child follow their appetite. Don't use food or treats as a reward and keep treats, sweets and lollies for special occasions. Healthy foods for lunch boxes include sandwiches, fruit and vegetables, yoghurt, cheese and other snacks. Sweet drinks such as juice, soft drink or cordial are unnecessary in a child's diet.
 
Once children start kindergarten or school, life takes on a new routine. A regular intake of food is needed throughout the day to keep children active and help their concentration while learning. Some children in this age group are still fussy, so offer a wide variety of foods and regular meals and snacks, and allow the child to eat according to their appetite without force or arguments.


Allow your child to eat according to their appetite


Children are able to decide how much food they need for activity and growth if allowed to eat according to their appetite. Forcing children to ‘clean the plate’ or giving sweets as rewards may lead to problems of overeating later in life.

Allow your child to decide how much food is enough. This shouldn’t cause problems for most children if a variety of healthy foods are consistently offered. Offer a small serve first and give your child more if they are hungry. Meal sizes will vary, as the amount of food a child needs depends on what else has been eaten during the day.

Meals for kindergarten


Children continue to learn new skills and ideas about food when eating outside the home. They can be involved in preparing their lunch box and helping their carers make healthy lunches. Preparing meals together is a great opportunity to give children positive messages about nutrition, such as ‘milk makes your bones strong’ or ‘bread gives you energy to play’. Suggestions for lunches include:
  • Mixed sandwich, fresh fruit and a tub of yoghurt
  • Lean meat and salad in pita bread, with dried fruit and a carton of plain milk
  • Dairy foods and drinks can be frozen in hot weather and taken to kindergarten.

Healthy snack suggestions


Snacks are an important part of a child’s food intake for energy and nutrients. What children eat is more important than when they eat. Children who snack on lollies and chips may not get all the nutrients needed for good health. Healthy snack suggestions include:
  • Fresh and dried fruits, or fruit packed in natural juice
  • Yoghurt or cheese
  • Fruit bread, bun or muffins
  • Bread, rice cakes or crackers with spread
  • Vegetable pieces and dip.

Treats are best kept for special occasions


By this age, children can eat independently and enjoy the social aspects of eating. Having friends means eating out of home more. There may be an occasional meal at a fast food restaurant. They may go to a party with lots of sugary and fatty snacks. These things will do no harm as long as good nutrition is continued on most days. Food is an important part of special occasions for everyone and should be enjoyed. However, high energy treats are best kept for special occasions and are not recommended for lunch boxes.

Strict diets aren’t recommended


Children grow at a steady rate during the kindergarten and early school years. Strict or low-fat diets are not recommended because children’s energy and nutrient needs are high. If you’re concerned about excessive weight gain, a good approach is to:
  • Consult with your doctor.
  • Develop healthy eating habits for the whole family.
  • Encourage regular physical activities for everyone.
  • Limit the time spent watching television.

Encourage physical activity


Children should be encouraged to be physically active from a young age. Physical activity helps children feel good and promotes a healthy appetite. For this age group, three hours per day of active play spread out over the day is recommended and only one hour or less of television or DVD watching. While formal sports aren’t necessary for fitness, children can benefit from your encouragement and guidance. Suggestions include:
  • Watch less television.
  • Play games in the back garden or a local park.
  • Go for a walk to the park or playground.
  • Teach your child to swim.
  • Participate in kindergarten and school activities.
  • Be involved in regular, fun activities with your children.

Healthy drinks


Active children need plenty of fluids. Around three glasses of milk a day provides enough calcium for bone development; water should be encouraged at other times. Sweet drinks such as juice, soft drink or cordial are unnecessary in a child’s diet. Low-fat milk can be combined with fresh fruits for a smoothie as a great afternoon snack.

Food tips for growing children


General suggestions include:
  • Offer a variety of foods every day.
  • Encourage healthy eating for everyone in the family.
  • Let your child decide if they are full or hungry.
  • Offer healthy snacks between meals.
  • Involve children in meal preparation.
  • Encourage water rather than sweet drinks.
  • Enjoy family mealtimes and activities together.

Where to get help

  • Your doctor
  • Dietitians Association of Australia Tel. 1800 812 942
  • Maternal and child health nurse
  • Maternal and Child Health Line (24 hours) Tel. 132 229
  • Parentline (24 hours) Tel. 132 289

Things to remember

  • Children are able to decide how much food they need for activity and growth if allowed to eat according to their appetite.
  • Strict or low-fat diets are not recommended because children’s energy and nutrient needs are high.
  • High energy treats are best kept for special occasions and are not recommended for lunch boxes.
  • Reduce screen time and encourage active play.
 

Eating tips for children (3) - older toddlers

Summary

Toddlers can eat and enjoy many foods. However, young children can be picky or fussy eaters. Try to have fun with food, but don't force your child to eat. Snacks and drinks can be healthy too. Sweet drinks such as juice and cordials are not recommended for young children.
After their second birthday, older toddlers continue to develop new eating skills and food habits. At times, older toddlers can be erratic eaters; they love food one day and dislike it the next. The meal they refused at home is eaten happily away from home. This can frustrate and baffle parents, but it’s a common eating pattern for a healthy and active older toddler. Very few children pass through these years without creating some worry and concern about eating.

Toddlers need a variety of foods daily from the following groups: fruit and vegetables, breads and cereals, meat, fish, chicken, eggs and legumes, and milk, cheese and yoghurt, for good health and growth. Reduced-fat dairy products can be included for toddlers two years or older, but avoid no-fat dairy products in this age group. Restricted diets are not recommended for toddlers, as they may limit the energy and nutrients needed for growth and development.


Appetite and hunger can vary considerably


Toddlers have changeable appetites. Growth spurts and changing activity levels during the day can result in a large appetite for a while, followed by small and picky eating soon after. The evening meal may cause the most concern, when children may be tired or not hungry.

Some other common reasons for irregular food intake include:
  • Filling up on drinks – in particular, sweet drinks or milk
  • Being either too tired to eat or not preferring the food served at that meal
  • Frequent snacking – this can curb the appetite for main meals, although it generally isn’t a problem if the snacks are nutritious.

Food refusal


Most children are able to balance food intake with activity if they are encouraged, but not forced to eat. You can help by providing a variety of healthy and nourishing foods from which your child can choose. Offer children the same foods as the family, with a variety of textures and flavours for balanced nutrition.

If a food is refused, the child may not be objecting to the actual food, but may be testing to see the effect they have on people around them. By assuming the food is to blame, some parents can get caught up in a frustrating game. Some helpful tips to deal with food refusal include:
  • Try to stay calm.
  • Don’t force your child to eat.
  • Allow your child some likes and dislikes.
  • Offer new foods with familiar ones.
  • Provide a small spoon or fork and a comfortable chair.
  • Turn off the television – chat at mealtimes instead.
  • Start with a small serve and give more if hungry.
  • If a meal is refused, let your child sit quietly for a few minutes before leaving the table.
  • Be a role model for your child. If you eat well, they may copy you.

Have fun with food


You can use food activities with older toddlers to help them learn about foods and nutrition. Letting children get involved in basic food preparation – like washing or peeling vegetables, making a sandwich or salad, or baking fruit or vegetable muffins – teaches them about healthy foods. Other learning opportunities include:
  • Exploration of shapes, colours and how foods grow
  • Development of skills like pouring, stirring and cutting
  • Learning food hygiene, like washing hands before touching food or eating
  • Sharing food with other people.

Healthy snacks


Snacks between meals are an important part of the day for young children, so keep these as healthy, nutritious and as interesting as possible. Suggestions include:
  • Fresh and dried fruits
  • Crackers with cheese or hummus
  • Yoghurt (this can be frozen in hot weather in place of ice cream)
  • Raisin bread, fruit loaf or toasted muffins
  • Plain biscuits, scones or buns
  • Dip and biscuits or vegetable sticks – remember that hard vegetables should be thinly sliced, grated or steamed for children under three years of age to reduce the risk of choking.
Always sit with and supervise children during meals and snacks, and enjoy meals together.

Healthy drinks


For some children who are busy playing and exploring, drinks may replace food or snacks. When appetites are small, this may reduce the amount or variety of foods eaten, or may affect the child’s growth. Milk and dairy foods are an important part of a child’s diet; about three small cups of milk each day provide a good amount of calcium for strong bones and teeth. . Water should be offered at other times. Sweet drinks such as juice and cordials aren’t needed.

Childcare and food


Childcare provides an environment for children to eat with others and experience new foods and tastes. Some parents may find that their toddler is tired at the end of the day and less interested in the evening meal. This will vary for each child.

Always ask about your child’s eating habits from childcare staff, as well as giving them important information about your concerns or problems at home. Working together with childcare staff can positively reinforce healthy food messages and eating for your child.

Tips for feeding older toddlers


Suggestions include:
  • Offer a variety of foods daily from the main good groups.
  • Enjoy eating together as a family.
  • Don’t force your child to eat when tired or not hungry.
  • Offer water to drink. Sweet drinks like juice or cordial are not needed.
  • Offer healthy snacks between meals.
  • Involve your child in simple meal preparation.
  • Accept some food refusal without worry.
  • Be a role model for your child and eat a healthy diet.

Where to get help

  • Your doctor
  • Dietitians Association of Australia Tel. 1800 812 942
  • Maternal and child health nurse
  • Maternal and Child Health Line (24 hours) Tel. 132 229
  • Parentline (24 hours) Tel. 132 289

Things to remember

  • Most older toddlers are able to balance food intake with activity if they are not forced to eat.
  • Children should be served the same foods as the rest of the family, with a variety of textures and flavours for balanced nutrition.
  • Snacks between meals are an important part in the day for young children, so keep these as healthy, nutritious and as interesting as possible.
  • Encourage active play and limit screen time.

Eating tips for children (2) - young toddlers

oddlers can eat and enjoy a wide variety of foods and textures. This is the time to encourage your child to enjoy family meals and try a wide range of foods, tastes, flavours and textures.

Toddlers and young children have a natural ability to sense when they are hungry and when they are full. Children will learn to eat what the family eats if they are offered the same food and encouraged to try it. Low-fat or restricted diets are not recommended for toddlers as they may result in poor growth.


Common parental concerns


Picky eating can be common in toddlers. The world has become an exciting place and food may be less important when there are many other things to do. Some other reasons why toddlers’ eating patterns change include:
  • Slower growth – growth slows down in a child’s second year. This means toddlers often have smaller appetites and need less food. The amount eaten from day to day can change dramatically. Although it sometimes worries parents, this change is normal and doesn’t mean your child is being difficult or is unwell.
  • Grazing and snacking – toddlers rarely follow a traditional meal pattern. They tend to need small and regular snacks. This suits small tummy sizes and provides the energy to keep moving all day. The amount eaten at mealtimes, in particular the evening meal, may be smaller than parents would like. However, children can balance the amount of food eaten with exactly how much they need if they are given the opportunity to enjoy good foods, and are not forced to overeat or finish all the food on the plate. This means that healthy snacks are important to help provide the energy and nutrition your child needs during the day.
  • Fussy eating – showing independence is part of normal toddler development and this often includes refusing to eat foods that you offer. Rejecting a food does not always mean the child doesn’t like it. If you offer it on another day, they may eat it!

Other common toddler feeding problems


Other common toddler eating behaviour may include:
  • Meal-time tantrums and food refusal
  • Delay in self-feeding
  • Preference for pureed foods or difficulty with chewing
  • Overeating
  • Reduced intake of food or reliance on drinks.

Let your child decide


Your role as parent of a toddler is to decide what food and when to offer it, but the child decides whether or not to eat and how much they’ll eat. Remember that children eat when they’re hungry. Children have a natural ability to sense when they are hungry and when they are full. If you insist that your child eats more than they choose to, you are likely to be overriding this natural ability and may encourage future overeating.

Let your child decide whether they will eat and how much they will eat.

Mealtime suggestions for parents


Some suggestions include:
  • Be a positive role model by eating a healthy, balanced and varied diet together as a family.
  • Serve the same foods as the family eats.
  • Remember that toddlers need small meals and regular snacks.
  • Don’t worry too much – a toddler’s appetite and food intake can vary daily.
  • Offer small serves and give more if needed.
  • Let them tell you they’re full and don’t force a child to finish all food on their plate.
How to encourage new foods:
  • Serve a new food with one your child likes.
  • Be patient and keep offering new foods, even if they are rejected at first.
  • Assume your child will like new foods.
  • Offer new foods in a relaxed environment.
  • Don’t use food as a reward, pacifier or punishment.

Make mealtimes a positive experience


Mealtimes should be relaxed and happy. Suggestions include:
  • Let your child explore food by touching and expect some mess.
  • Let children feed themselves and give help if needed.
  • Enjoy family meals together at a table, so toddlers can watch and copy others, try the family foods and enjoy company while eating.
  • Keep mealtimes relaxed. Don’t have too many distractions like the TV on.
  • Offer encouragement, but don’t argue or force your child to eat.
  • Talk pleasantly to your child at mealtimes, not just about food.
  • Don’t ask your child to eat quickly.

Safety suggestions


To reduce the risk of choking, safety suggestions include:
  • Always supervise young children when they are eating.
  • Encourage your child to always eat sitting down to prevent falls and reduce the risk of choking.
  • Avoid small hard foods such as nuts, raw carrot, hard lollies and popcorn. Offer lightly steamed vegetable sticks instead.

Drinks for toddlers


Offer all drinks to toddlers in a cup. Sometimes children fill up on
drinks, particularly sweet ones like juice, and this leaves less room for
foods. Suggestions include:
  • Offer up to three cups of milk only each day, with water at other times for thirst. Full fat milk should be given up to two years of age and then reduced fat may be given.
  • Juice and sweetened drinks are unnecessary.

Professional help may be needed


Many parents worry about their child’s eating at some stage, particularly in younger children when food intake and appetite appear to change daily. You should ask for professional help if:
  • You have concerns about your child’s growth
  • Your child is unwell, tired and not eating
  • Mealtimes are causing lots of stress and anxiety.

Where to get help

  • Your doctor
  • Dietitians Association of Australia Tel. 1800 812 942
  • Maternal and child health nurse
  • Maternal and Child Health Line (24 hours) Tel. 132 229
  • Parentline (24 hours) Tel. 132 289

Things to remember

  • Your role as a parent is to decide what and when to offer food, but the child will decide whether or not to eat and how much they’ll eat.
  • Toddlers’ appetites and food intake can vary daily.
  • New foods may be rejected at first, so be patient and keep offering them.

Eating tips for children (1) - babies


Summary

Babies can start eating solid foods from about six months. Breast milk (or infant formula) remains a baby's main source of nutrition for their first year. First foods for babies can include infant cereal, mashed or pureed fruit or vegetables and well-cooked meats, lentils or beans. Babies should not drink cows milk until they are twelve months old.
Babies grow quickly in the first year of life, so they need plenty of energy (kilojoules) and nutrients. A child’s growth isn’t always steady and even, which means that appetite and hunger can be unpredictable.

The amounts of foods eaten by your baby and their interest in food may be a little different from day to day. This is normal and shouldn’t cause any concerns if your baby is growing well.


Introduce solids at about six months of age


Breast milk is an important food for babies until at least 12 months of age, or longer if the mum and baby desire. Infant formula is important until 12 months. By about six months of age, a baby’s iron stores are low and extra foods will be needed to maintain healthy growth and prevent nutritional problems such as iron deficiency. Start to introduce solids around six months of age – when your baby starts showing interest in food.

Clues that your baby is ready for solids


When your baby starts to need the nutrients that solid food can provide, there will be obvious signs they are ready to try solid foods. These include:
  • Good head control and able to sit up with support
  • Watching and leaning forwards when food is around
  • Reaching out to grab food or spoons to put in their mouth
  • Opening their mouth when food is offered.

Physical readiness for solids


Your baby’s organs and body grow and develop certain physical traits between four and six months. This indicates that their body is ready physically for solids. This maturing process includes:
  • Digestive system – digestive enzymes that help to digest food are developed.
  • Immune system – immune gut defence mechanism is fully developed.
  • Mouth and tongue – your baby is able to move food to the back of their mouth and swallow safely.
  • Head and neck – your baby is able to hold their head up; head control helps them to sit up straight and swallow.
  • Kidneys – your baby’s kidneys can now handle the increased load produced by solids.

Starting solids too early can cause problems


Hungry babies should be offered more breast or formula feeds until they are ready for solids. Some parents want to try solids early, believing this may help baby grow, sleep or settle better. Giving solids too early rarely helps these problems and may lead to other difficulties including:
  • Poor growth, if the solid food replaces breast milk or formula
  • Loose bowel actions or diarrhoea, if the baby cannot digest the food.

Don’t leave starting solids too late


It’s also important that starting solids is not left too late, as this may lead to problems including:
  • Poor growth due to low energy intake
  • Iron deficiency anaemia
  • Feeding problems, particularly if not started before about seven to nine months of age.

Signs that your baby is not interested


Signs that your baby is not interested or is full may include closing the mouth tightly and turning the head away when offered food. They may cry when the food is offered or may push the spoon away. If this happens at your first attempts to feed your baby, relax and try again in a few days. While most babies naturally spit food out when first given solids, they soon learn to accept foods if you continue.

Getting to know when your baby is hungry or full is important to having happy, relaxed and enjoyable mealtimes.

Tips for introducing solids

  • Be calm and relaxed when you start to feed your baby.
  • Make sure your child is sitting comfortably and is not too hungry.
  • Be patient. Your baby may only take a spoonful at first, but this will increase with time and practice.
  • Be prepared – all babies will make a mess as they learn to eat.
  • Stay with your child while eating to avoid accidents such as choking.
  • Try again in a day or so if your baby refuses the first time.
  • Wait several days before introducing a new food
  • Offer foods on a small, infant-sized spoon.

Suggested first foods


First foods can be prepared easily and cheaply at home without salt, seasonings and sweeteners. The foods should at first be mashed and smooth, but you can quickly move on to coarsely mashed foods and coarser textures. General suggestions include:
  • Start with a single food rather than a mixture.
  • Offer infant cereal first as it is fortified with iron and makes an ideal first food. Mix with expressed breast milk or formula to a smooth texture.
  • Otherwise, there is no particular order for foods:
  • Give vegetables and fruits, introduce meats, or chicken, and ‘finger foods’ such as toast..
  • Always sit with your baby while they are eating.
  • Encourage drinking water from a cup.

Later feeding skills – from 8 to 9 months


While a baby’s first solids should be mashed and smooth, they soon need variety in the texture as well as the type of food. Other suggestions include:
  • Give finger foods, such as pieces of cooked vegetables and crusts, to encourage chewing and self-feeding.
  • Give baby a small spoon to encourage self-feeding, even while you continue to give most of the food.
  • Progress from food that is pureed to food that is mashed then chopped into small pieces.
By the end of 12 months, your baby should be ready to eat a wide variety of family food.
  • Offer more variety of fruit, vegetables, meats, chicken and well-cooked fish
  • Introduce pasta, rice and bread
  • Small amounts of cows milk on cereals, as custard, cheese and yoghurt. The main milk for babies less than 12 months should be breast milk or infant formula. However, it’s okay to introduce and use cows milk as part of custard, yoghurt and on cereal from seven to eight months of age.
Stay with your baby when they are eating. Let them sit with the family to watch and learn.

At around nine months your baby will develop other feeding skills. These include:
  • Showing an interest in self-feeding
  • Ability to chew lumps in food
  • Independent eating with some assistance.
Always avoid small hard foods, such as nuts and hard uncooked vegetables, because babies might choke. Fruit juice is not suitable for babies.

Introducing cows milk


Suggestions include:
  • Cows milk is a poor source of iron and is never a substitute for breast milk or formula for babies under 12 months. Continue breastfeeding or using infant formula until your baby is at least one year old.
  • Cows milk contains higher levels of protein, salt, potassium and calcium than breast milk or formula. This can increase the load on the kidneys.
  • Cows milk may be included from about eight months in small amounts as custard or yoghurt or on cereal.
  • Milk should not be the main drink until after one year of age or until a range of food is eaten each day, including meat or meat alternatives.

Allergy and vegetarianism


There are issues to consider when you introduce solids to your baby, especially if your baby has shown signs of allergies or your family eats a vegetarian diet.
  • Allergy – if there is a strong history of allergy in your family, seek advice from your doctor or maternal and child health nurse.
  • Vegetarians – your baby may need extra nutrients if fed on a vegetarian diet. Seek advice from your doctor or maternal and child health nurse.

Unsuitable foods


Some foods are not suitable for babies under 12 months. These include:
  • Honey – there is a potential risk of bacterial infection from honey.
  • Tea – contains tannins that can restrict vitamin uptake.
  • Whole nuts – should be avoided due to the risk of choking.
  • Fruit juice – contains no nutritional benefit and can reduce the amount of milk consumed.
  • Reduced fat milk – is not suitable for children under two.

Where to get help

  • Your doctor
  • Dietitians Association of Australia Tel. 1800 812 942
  • Maternal and child health nurse
  • Maternal and Child Health Line (24 hours) Tel. 132 229
  • Parentline (24 hours) Tel. 132 289
  • Royal Children’s Hospital Nutrition Department Tel. (03) 9345 5663
  • Australian Breastfeeding Association Tel: 1800 mum2mum (1800 686 2 686)

Things to remember

  • Start to introduce solids at around six months of age.
  • First solids should be finely mashed and smooth, then graded to coarsely mashed quickly. Your baby may only take a spoonful at first, but this will increase with time and practice.
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Last reviewed: June 2011
Content on this website is provided for education and information purposes only. Information about a therapy, service, product or treatment does not imply endorsement and is not intended to replace advice from your doctor or other registered health professional. Content has been prepared for Victorian residents and wider Australian audiences, and was accurate at the time of publication. Readers should note that, over time, currency and completeness of the information may change. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions.

Eating tips for teenagers

Summary

Teenagers need to consume a healthy diet that is high in fruits and vegetables, and rich in nutrients like calcium and iron. Teenagers can do a lot to improve their diet, eat healthy meals and snacks, and maintain a healthy weight.
Good nutrition is essential for everyone, but it’s especially important for growing teenagers. Unfortunately many Australian teenagers have an unbalanced diet.

From the 2007 Australian National Children's Nutrition and Physical Activity survey, teenage boys and girls aged 14 to 16 consumed only half the recommended serves of fruits and vegetables per day. One in four adolescents buys unhealthy takeaway food every day or even a few times a day. If you eat takeaway food regularly, you are more likely to put on weight than if you eat fast food only occasionally.

Don’t despair! It doesn’t take a lot of effort to change your eating habits. A few simple changes will make a huge difference. You’ll feel better, manage your weight and even save money!


Junk food is poor fuel for your body


About nine in 10 teenagers eat junk food every day. This might be fizzy drinks and high-kilojoule snacks like potato chips. However, your body can’t run properly on inferior fuel.

Compared to home-cooked food, junk food (which includes fast food) is almost always:
  • Higher in fat, particularly saturated fat
  • Higher in salt
  • Higher in sugar
  • Lower in fibre
  • Lower in nutrients such as calcium and iron
  • Served in larger portions, which means more kilojoules.
While a mid-life heart attack might seem too far away to be real, it may surprise you to know that you could have health problems already. A poor diet can cause weight gain, high blood pressure, constipation, fatigue and concentration problems – even when you’re young.

Eating tips to improve your diet


Small changes can make a big impact. Try these tips:
  • Cut back on fizzy sugary drinks. Go for sugar-free versions. Even better, drink water instead – try adding a slice of lemon, lime or orange.
  • Keep a fruit bowl stocked at home for fast and low-kilojoule snacks.
  • Eat breakfast every day so you’re less likely to snack on junk food at morning tea. A fortified breakfast cereal served with low-fat milk can provide plenty of vitamins, mineral and fibre. Other fast and healthy options include yoghurt or wholemeal toast.
  • Don’t skip lunch or dinner either.
  • Help with the cooking and think up new ways to create healthy meals. Make those old family recipes lower in fat by changing the cooking method – for example, grill, stir-fry, bake, boil or microwave instead of deep frying.
  • Reduce the size of your meals.
  • Don’t add salt to your food.
  • Don’t eat high-fat foods every time you visit a fast food outlet with your friends. Many of the popular fast food chains now have healthier food choices on the menu.
  • Change your meeting place. Rather than meeting up with your friends at the local takeaway shop, suggest a food outlet that serves healthier foods such as wholemeal rolls with vegetable fillings or sushi.

Change the way you think about food


There are lots of myths about healthy food. Don’t make food choices based on false beliefs. Suggestions include:
  • Compare the prices of junk foods against the price of healthier food options to see that ‘healthy’ doesn’t have to mean ‘expensive’.
  • Experiment with different foods and recipes. You’ll soon discover that a meal cooked with fresh ingredients always leaves a limp burger or soggy chips for dead.
  • Try different ‘fast’ options like wholewheat breakfast cereal, muesli, wholemeal bread, wholegrain muffins, fruit, yoghurt or noodles.
  • Don’t think that your diet has to be ‘all or nothing’. Eating well doesn’t mean you must be a health food freak. A good diet allows for treats occasionally.

Change your eating environment


Suggestions include:
  • Lobby your school canteen for healthier food choices.
  • Ask your school canteen to include a range of low-price healthy food choices.
  • Help with the grocery shopping and choose fewer processed foods.
  • Get involved in cooking at home. The Better Health Channel recipe finder may provide inspiration.

Where to get help

  • Your doctor
  • Dietitian
  • Dietitians Association of Australia Tel. (02) 6163 5200

Things to remember

  • A teenager who eats fast food regularly is more likely to put on weight than a teenager who eats fast food only occasionally.
  • A diet consisting of healthy meals and snacks will boost your intake of nutrients such as calcium, which is required for strong bones.
  • Eating well doesn’t mean you must be a health food freak – a good diet allows for your favourite junk foods occasionally.

Hypertension/High Blood Pressure

What Is Hypertension?

Hypertension, or high blood pressure, is a common condition that will catch up with most people who live into older age. Blood pressure is the force of blood pressing against the walls of your arteries. When it's too high, it raises the heart's workload and can cause serious damage to the arteries. Over time, uncontrolled high blood pressure increases the risk of heart disease, stroke, and kidney disease.

Hypertension Symptoms

High blood pressure is sometimes called a silent killer because it may have no outward symptoms for years. In fact, one in five people with the condition don't know they have it. Internally, it can quietly damage the heart, lungs, blood vessels, brain, and kidneys if left untreated. It's a major risk factor for strokes and heart attacks in the U.S.

What Causes Hypertension?

Normal blood pressure readings will fall below 120/80, while higher results over time can indicate hypertension. In most cases, the underlying cause of hypertension is unknown. The top number (systolic) shows the pressure when your heart beats. The lower number (diastolic) measures pressure at rest between heartbeats, when the heart refills with blood. Occasionally, kidney or adrenal gland disease can lead to hypertension.
 Woman With Normal Blood Pressure 

Prehypertension: A Warning Sign

Almost one-quarter of Americans have prehypertension. Their blood pressure is consistently just above the normal level -- falling anywhere between 120 and 139 for systolic pressure or 80 to 89 for the diastolic pressure. People in this range have twice the risk of developing heart disease than those with a lower reading. Your doctor may recommend lifestyle changes to help lower your blood pressure.

 Prehypertension Warning 

The Hypertension Danger Zone

You have high blood pressure if readings average140/90 or higher -- for either number -- though you may still have no symptoms. At 180/110 and higher, you may be having a hypertensive crisis. Rest for a few minutes and take your blood pressure again. If it is still very high, call 911. A hypertensive crisis can lead to a stroke, heart attack, kidney damage, or loss of consciousness. Symptoms of a hypertensive crisis can include a severe headache, anxiety,  Hypertension Danger Zone 

Who Gets High Blood Pressure?

Up to the age of 45, more men have high blood pressure than women. It becomes more common for both men and women as they age, and more women have hypertension by the time they reach 65. You have a greater risk if a close family member has high blood pressure or if you are diabetic. About 60% of people with diabetes have high blood pressure.

Hypertension and Race

African-Americans are more likely to develop hypertension -- and to develop it at a younger age. Genetic research suggests that African-Americans seem to be more sensitive to salt. In people who have a gene that makes them salt-sensitive, just a half-teaspoon of salt can raise blood pressure by 5 mm Hg. Diet and excessive weight can play a role, as well.

Hypertension and Sodium

Sodium, a major component of salt, can raise blood pressure by causing the body to retain fluid, which leads to a greater burden on the heart. The American Heart Association recommends eating less than 1,500 milligrams of sodium per day. You'll need to check food labels and menus carefully.  Processed foods contribute up to 75% of our sodium intake. Canned soups and lunch meats are prime suspects.

Hypertension and Stress

Stress can make your blood pressure spike, but there's no evidence that it causes high blood pressure as an ongoing condition. However, stress may affect risk factors for heart disease, so it may have an indirect connection to hypertension. Stress may lead to other unhealthy habits, such as a poor diet, alcohol use, or smoking, which can contribute to high blood pressure and heart disease.

Hypertension and Weight

Being overweight places a strain on your heart and increases your risk of high blood pressure. That is why diets to lower blood pressure are often also designed to control calories. They typically call for cutting fatty foods and added sugars, while increasing fruits, vegetables, lean protein, and fiber.  Even losing 10 pounds can make a difference.

Hypertension and Alcohol

Drinking too much alcohol can increase your blood pressure. Guidelines from the American Heart Association state that if you drink alcohol, you should limit the amount to no more than two drinks a day for men, or one a day for women. They define a drink as one 12-ounce beer, four ounces of wine, 1.5 ounces of 80-proof spirits, or one ounce of 100-proof spirits.

Hypertension and Caffeine

If caffeine can make you jittery, can it also raise your blood pressure? It might have a temporary effect, but studies haven't shown any link between caffeine and the development of hypertension. You can safely drink one or two cups a day, according to the American Heart Association.

Hypertension and Pregnancy

Gestational hypertension is a kind of high blood pressure that occurs in the second half of pregnancy. Without treatment, it may lead to a serious condition called preeclampsia that endangers both the mother and baby. The condition can limit blood and oxygen flow to the baby and can affect  the mother's kidneys and brain. After the baby is born, the mother’s blood pressure usually returns to its normal level.

Hypertension and Medicine

Cold and flu medicines that contain decongestants are one of several classes of medicine that can cause your blood pressure to rise. Others include NSAID pain relievers, steroids, diet pills, birth control pills, and some antidepressants. If you have high blood pressure, talk to you doctor about what medicines and supplements you are taking that may affect blood pressure.

White Coat' Hypertension

Some people only have a high reading in the doctor's office, perhaps because they're nervous. Some will only have high blood pressure readings sporadically. Those people may have a higher chance of developing high blood pressure, a recent study shows. To get a more accurate reading, take your blood pressure at home, chart your readings, and share them with your doctor. It is also a good idea to bring in your home monitor in for a check of the device and your technique.

Hypertension and Children

While hypertension is more often a problem for older people, even children can have high blood pressure. "Normal" blood pressure varies based on a child’s age, height, and sex, so your doctor will need to tell you if there is a concern. Children are at greater risk if they are overweight, have a family history of the illness and if they're African-American.

Treatment: The DASH Diet

You may be able to lower your blood pressure by switching to a better diet. The DASH Diet -- Dietary Approaches to Stop Hypertension -- involves eating more fruits, vegetables, whole-grain foods, low-fat dairy, fish, poultry, and nuts. You should eat less red meat, saturated fats, and sweets. Reducing sodium in your diet can also have a significant effect.
Treating Hypertension With The DASH Diet











Treatment: Exercise

Regular exercise helps lower your blood pressure. Adults should get about 150 minutes of moderate-intensity exercise every week. That could include gardening, walking briskly, bicycling, or other aerobic exercise. Muscle-strengthening activities are recommended at least two days a week and should work all major muscle groups.
Hypertension And Exercise











Treatment: Diuretics

Diuretics are often the first choice if diet and exercise changes aren't enough. Also called "water pills," they help the body shed excess sodium and water to lower blood pressure. That means you'll urinate more often. Some diuretics may deplete your body's potassium, causing muscle weakness, leg cramps, and fatigue. Some can increase blood sugar levels in diabetics. Erectile dysfunction is a less common side effect.

Treatment: Beta-blockers

Beta-blockers work by slowing the heart rate, which means that the heart doesn't have to work as hard. They are also used to treat other heart conditions, such as an abnormal heart rate called arrhythmia. They may be prescribed along with other medications. Side effects can include insomnia, dizziness, fatigue, cold hands and feet, and erectile dysfunction.

Treatment: ACE Inhibitors

ACE inhibitors reduce your body's supply of angiotensin II -- a substance that makes blood vessels contract and narrow. The result is more relaxed, open (dilated) arteries, as well as lower blood pressure and less effort for your heart. Side effects can include a dry cough, skin rash, or dizziness, and high levels of potassium. Women should not become pregnant while taking an ACE inhibitor.

Treatment: ARBs

Instead of reducing your body's supply of angiotensin II, these drugs block receptors for angiotensin -- as if placing a shield over a lock. This blockade prevents the chemical's artery-tightening effects, and lowers your blood pressure. ARBs can take several weeks to become fully effective. Possible side effects include dizziness, muscle cramps, insomnia, and high levels of potassium. Women should not become pregnant while taking this medication.

Treatment: Calcium Channel Blockers

Calcium channel blockers slow the movement of calcium into the cells of the heart and blood vessels. Since calcium causes stronger heart contractions, these medications ease the heart's contraction and relax the blood vessels. They can cause dizziness, heart palpitations, swelling of the ankles, and constipation. Take them with food or milk and avoid grapefruit juice and alcohol because of possible interactions.

Treatment: Other Medications

Other medications that relax the blood vessels include vasodilators, alpha blockers, and central agonists. Side effects can include dizziness, a fast heart beat or heart palpitations, headaches, or diarrhea. Your doctor may suggest them if other blood pressure medications are not working well enough or if you have another condition.

Treatment: Complementary Therapies

Meditation can put your body into a state of deep rest, which can lower your blood pressure. Yoga, tai chi, and deep breathing also help. These relaxation techniques should be combined with other lifestyle changes, such as diet and exercise. Be aware that herbal therapies may conflict with other medications you take, and some herbs actually raise blood pressure. Tell your doctor if you take herbal or other dietary supplements.
Alternative Therapy For Hypertension











Living With High Blood Pressure

Hypertension is often a life-long condition. It's important to take your medications and continue to monitor your blood pressure. If you keep it under control, you can reduce your risk of stroke, heart disease, and kidney failure.

12 Possible Heart Symptoms Never to Ignore

Don't miss these 12 possible warning signs that something is amiss with your heart.
Heart disease is the No. 1 killer of U.S. men and women, accounting for 40% of all U.S. deaths. That's more than all forms of cancer combined.
Why is heart disease so deadly? One reason is that many people are slow to seek help when symptoms arise. Yes, someone gripped by sudden chest pain probably knows to call 911. But heart symptoms aren't always intense or obvious, and they vary from person to person and according to gender.

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Because it can be hard to make sense of heart symptoms, doctors warn against ignoring possible warning signs, toughing them out, waiting to see if they go away, or being quick to blame them on heartburn, muscle soreness, or other less serious, noncardiac causes. That's especially true for men and people over 65, as well as for people with other cardiac risk factors, such as high cholesterol or blood pressure, obesity, smoking, diabetes, or a family history of heart disease.
"The more risk factors you have, the higher the likelihood that a symptom means something is going on with your heart," says David Frid, MD, a cardiologist at the Cleveland Clinic. "People often don't want to admit that they're old enough or sick enough to have heart trouble. Putting off treatment for other medical problems might not be so bad, but a serious heart problem can mean sudden death. It's better to go in and get it evaluated than to be dead."

12 Possible Heart Symptoms Never to Ignore

Here are a dozen symptoms that may signal heart trouble.
1. Anxiety. Heart attack can cause intense anxiety or a fear of death. Heart attack survivors often talk about having experienced a sense of "impending doom."
2. Chest discomfort. Pain in the chest is the classic symptom of heart attack, and "the No. 1 symptom that we typically look for," says Jean C. McSweeney, PhD, RN, associate dean for research at the University of Arkansas for Medical Sciences College of Nursing in Little Rock and a pioneer in research on heart symptoms in women. But not all heart attacks cause chest pain, and chest pain can stem from ailments that have nothing to do with the heart.
Heart-related chest pain is often centered under the breastbone, perhaps a little to the left of center. The pain has been likened to "an elephant sitting on the chest," but it can also be an uncomfortable sensation of pressure, squeezing, or fullness. "It's not unusual for women to describe the pain as a minor ache," McSweeney says. "Some women say the pain wasn't bad enough even to take a Tylenol."
Women, more so than men, can also experience a burning sensation in their chest, rather than a pressure or pain.  "Sometimes people make the mistake that the pain comes from a stomach problem," says Nieca Goldberg, MD, clinical associate professor of medicine at the NYU Langone Medical Center in New York City and another expert on women's heart symptoms.
3. Cough. Persistent coughing or wheezing can be a symptom of heart failure -- a result of fluid accumulation in the lungs. In some cases, people with heart failure cough up bloody phlegm.
4. Dizziness. Heart attacks can cause lightheadedness and loss of consciousness.  So can potentially dangerous heart rhythm abnormalities known as arrhythmias.
5. Fatigue. Especially among women, unusual fatigue can occur during a heart attack as well as in the days and weeks leading up to one. And feeling tired all the time may be a symptom of heart failure.
Of course, you can also feel tired or fatigued for other reasons. How can you tell heart-related fatigue from other types of fatigue?
"If you don't feel well and all the wind is knocked out of your sails, don't try to figure it out on the Internet or from a book," says Goldberg.  "Wasting time is dangerous."
6. Nausea or lack of appetite. It's not uncommon for people to feel sick to their stomach or throw up during a heart attack. And abdominal swelling associated with heart failure can interfere with appetite.
7. Pain in other parts of the body. In many heart attacks, pain begins in the chest and spreads to the shoulders, arms, elbows, back, neck, jaw, or abdomen. But sometimes there is no chest pain -- just pain in these other body areas.  The pain might come and go.
Men having a heart attack often feel pain in the left arm. In women, the pain is more likely to be felt in both arms, or between the shoulder blades.
8. Rapid or irregular pulse. Doctors say that there's nothing worrisome about an occasional skipped heartbeat. But a rapid or irregular pulse -- especially when accompanied by weakness, dizziness, or shortness of breath -- can be evidence of a heart attack, heart failure, or an arrhythmia. Left untreated, some arrhythmias can lead to stroke, heart failure, or sudden death.
9. Shortness of breath. People who feel winded at rest or with minimal exertion might have a pulmonary condition like asthma or chronic obstructive pulmonary disease (COPD). But breathlessness could also indicate a heart attack or heart failure.
"Sometimes people having a heart attack don't have chest pressure or pain but feel extremely short of breath," Goldberg says. "It's like they've just run a marathon when they haven't even moved." During a heart attack, shortness of breath often accompanies chest discomfort, but it can also occur before or without chest discomfort.
10. Sweating. Breaking out in a cold sweat is a common symptom of heart attack. "You might just be sitting in a chair when all of a sudden you are really sweating like you had just worked out," Frid says.
11. Swelling. Heart failure can cause fluid to accumulate in the body. This can cause swelling (often in the feet, ankles, legs, or abdomen) as well as sudden weight gain and sometimes a loss of appetite.
12. Weakness. In the days leading up to a heart attack, as well as during one, some people experience severe, unexplained weakness. "One woman told me it felt like she couldn't hold a piece of paper between her fingers," McSweeney says.