Tackling Childhood Obesity: Teaching Kids Healthy Habits

I am a HUGE proponent for ending childhood obesity. It's not just about making sure kids are active enough, or forcing fruits and veggies down their throat, or denying them a happy meal. Those things aren't going to make a lasting change.

It's about teaching kids healthy habits that will carry into the future when they are independent. It's about being a proper role model, including your children in exercise as a family, limiting time on technological devices, making nutrition a priority in your household, and teaching your kids the importance of health and exercise as they grow up.

Here are some easy ideas:

Nutrition

1) Let kids pick their fruit and vegetable from a few choices for each meal. By giving them a choice, fruits & vegetables are no longer your child's enemy. It may be fun for them to choose and help you prepare their meal.

2) Fun shapes are always an easy way to make healthy foods kid friendly. Kids should be begging for fruit, not candy or cookies. (And, I mean whole fruit - not juice!)

3) App Store: AwesomeEats App. This is a kid friendly, nutrition-based, educational app. It's quite cute and gives nutritional facts before each game. Good for basic nutritional information (for mom, dad, and kids)

Exercise

1) Family walk after dinner. Make it a daily habit. You could even JOG. (Am I already pushing your buttons?)

2) Play at the park as a family. The kids can definitely have time on the jungle gym, but take a ball or a frisbee and get the whole family involved!

3) Join a gym with a "kid-nasium," boot camps for kids, swimming lessons, pool activities, etc. It'll be good for kid-to-kid interaction, learning exercises, and new games to play at home. This eliminates the "this game is boring" complaint when you're figuring out an activity.

Technology

1) No TV in children's bedrooms.

2) No video games. (They do make children's fitness games with bike attachments. This could be a fun way to mix up exercise, however I'd limit it to once or twice a week. Get your kid on a real bike outside!)

3) Limit TV, computer, iPad, iPhone to one hour daily. No exceptions. A movie and popcorn should be a treat, not a daily occurrence. Just because technology comes with educational apps does not mean they're not sneaking off to play Angry Birds and whatever that annoying talking cat is.

Do I sound like a health nazi? I grew up without these things, and I thank my parents for that. I think your kids will, too.

Bad Excuse for Not Exercising: "My kids get in the way."

Work around your kids' schedule as best you can; waking up before they do may not sound appealing, but many parents say it's the only time they can be sure to get in an uninterrupted workout and some much-needed alone time. Alternatively, work out with your kids—try hiking, walking, biking, or playing an outdoor game.

More bad excuses at: http://health.usnews.com/health-news/diet-fitness/fitness/slideshows/fitness-excuses/6

Happy Monday! :)

This Week's Challenges

It's February, y'all! Who has fallen off the New Year's Resolution wagon? If you have, no worries! Write down your goals, again. Put them somewhere you can see them daily. I challenge you to keep going - don't quit when you've just begun. A lot can happen in a year! You still have 11 months to make healthy changes.

Also, I know everyone probably ate pretty unhealthy stuff tonight/last night. It's the Super Bowl. Everything is bacon wrapped and delicious. Doesn't mean you ruined your diet! Just means your cheat day has disappeared for the week. :)

Here's are your challenges for the week:

a) Write down your food and water intake

Join My Fitness Pal. There is an app for both the iphone and ipad, and a website. {The app is free.} The more conscientious you are about what you are putting in your mouth, plus the fact that you have to log it or write it down and look at it for the rest of the day = a really good chance you'll be choosing better, healthier choices. 

b) Exercise daily

It's all about developing consistency. Exercise should be a habit. It should be something you look forward to doing each day, whether it's a quick 10 minute workout, a long run, walking the dog (briskly, of course), or doing 100 burpees for time. I don't care what you do! Do something. :) You won't regret it. I guarantee it.

c) Don't weigh yourself until Sunday morning

After tracking your food, exercise, and (hopefully) having a health-focused week, I think you'll be happy with the results. Even if you only lose a pound, it'll keep you wanting to do more!

Monday Challenge:

Happy Monday! :)

Fitness Friday

Hey friends! It's Fitness Friday. You know what that means? :) It means I have a challenge for you. Don't grunt or moan. It'll be fun and you'll feel good when it's done. In fact, I think you'll want to do it again tomorrow!

Here ya go! Get it done today. If you can do it now, DO IT NOW.

ENJOY!

WACKY JACKS
Works: shoulders, abs, obliques, butt, thighs

Stand with your feet hip-width apart; raise your arms to your sides, elbows bent, palms facing forward. Hop onto your right foot as you swing left leg out to the side as high as you can, bending your torso to the left (as shown). As your left leg swings back to the floor, hop onto your left foot, bending your torso to the right. Continue, alternating sides, for 1 minute. Horton’s hint: The sillier you look, the better! 

[http://health.yahoo.net/experts/healthieryou/star-body-secrets]

BURPEES

Works: chest, arms, thighs, hamstrings, & abs

Stand with your feet hip-width apart; bend your knees and bring your hands to the floor. Kick your feet back into a plank position. Jump back to a low squat, hands on the floor. And, then stand up raising your arms high. 

Tip: Make your burpees more challenging by adding a push-up from the plank position (B) and/or a jump when you come back to your feet (D).

Roses are red, blueberries are blue

Cheesy title, right? That's what I was going for.

Let's get to the point: blueberries. You know.. those little blue fruits that are in the produce section. (The what, you say?) You heard me. The part of the grocery store you see as soon as you walk in - FULL of delicious vegetables and fruits. The most important part of the grocery store. (How dare I?) It's cool. Don't hate me because I love produce. You're missing out, I promise!

Blueberries are in season between May and August, meaning they are delicious and at their peak nutritious value. SCORE! Here are some health benefits you get from this super fruit. 

Antioxidants

Blueberries contain the highest value of antioxidants of all fresh fruit. This is a good thing. Why? Because antioxidants neutralize free radicals: cancer-causing, havoc-wreaking, bad guys. Blueberries also boost your immune system, helping to prevent things like the flu (ick.). A strong immune system is obviously very important. 

Also, back to free radicals: your body releases them when you exercise. "WHAT?! You're telling me that exercise causes cancer?" Didn't say that. Sure didn't. 

Free radicals are molecules containing oxygen atoms that attack cells in our bodies, and we produce more of these "bad guys" when we exercise. Research has linked free radicals with cell death, aging, cancer, heart disease, Alzheimer's, and other conditions that you haven't penciled into your appointment book. Antioxidants such as beta-carotene and vitamins C and E are said to offset the effect of free radicals, and there's no shortage of experts who advise that we should therefore consume tubs of supplements to save ourselves. - Amy Burfoot, Runner's World, 7/7/2006

Although, the above seems just terrible. Dr. David Neiman, marathoner, ultra marathoner, and professor of exercise science at Appalachian State says: "The body produces plenty of endogenous [inside the body] antioxidant enzymes to deal with free radicals.The body is equipped with a sophisticated defense system that is quite efficient in eliminating most of the radicals," he wrote. "The more you exercise, the more your body turns into a strong fortress against the onslaught of free radicals."

That's good news, folks. And, one reason why regular exercisers tend to live longer than non-exercisers. Keep running, my friends.

Blueberries are also a cancer-fighting food. 

Aid in Reducing Belly Fat

Some studies suggest that eating blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome. Some health professionals recommend eating one serving of blueberries daily when on a weight loss plan. I suggest eating them daily for overall health benefits.

Urinary Tract Health

Oh what fun to talk about. Apparently blueberries can prevent and reverse infections of the urinary tract by fighting bacteria that cause cool things like inflammation and burning. Nobody wants that.

Preserve Vision

I don't know about you, but I like to see. Blueberries are high in compounds called anthocyanosides, which have been shown to slow down visual loss, macular degeneration, cataracts, myopia, dryness, infections, etc. Need I say more?

Healthy Brain

Pretty important, I'd say. Vitamins, minerals, and compounds in blueberries can prevent and heal  neurotic disorders by preventing degeneration and death of neurons, brain cells, and the central nervous system (brain & spinal cord). This could mean prevention and/or reversal of Alzheimer's disease and  memory loss. A diet rich in blueberries could also improve learning capabilities and motor skills. Neat.

Constipation & Digestion

Sounds lovely, doesn't it? Blueberries contain fiber. Fiber is good, especially for preventing constipation. Vitamins and minerals in blueberries aid in digestion. 

With all of that being said, go get yourself some blueberries!! They really are delicious.
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Recipe: Blueberry + Yogurt Smoothie (Martha Stewart Whole Living)

Ingredients:

1 cup fresh (or frozen) blueberries

1 banana

1 cup low-fat plain yogurt

Combine all ingredients in a blender. Blend until smooth. 

Nutritional info:

138 calories per serving

2 servings per recipe: share with someone you love! :)

[Citations & Quotes: http://www.womenfitness.net/blueberries.htm]