Keeping kids active and healthy during the holidays 2009

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Let's face it! We all know that it is not easy keeping all kids interested in working out or exercising while indulging in all of the holiday treats we all love!

Here are a few suggestions to introducing some new interactive games to keep your child or teen active and burn off those excess holiday calories... who knows, maybe even some Holiday gift ideas...

Wii Fit (Nintendo) -- a very fun, interactive game combining fun and fitness. Although on a small pad, you still can get a good workout in either yoga, strength, aerobics, balance, and more. There is now a Wii Fit Plus version with newer software, programs, etc. For some it can be a great workout, for others it is not as strenuous but at least you are active, off of the couch, and having a great time!

Dance Dance Revolution or the like -- another very fun exercise option where you are on your feet dancing to your favorite tunes and definitely getting in a good workout. You are able to do this alone or compete with a friend and see who wins all while having fun!

Fitness Exercise Bike or Equipment

Exercise videos to do at home (as long as you know they like it and will do it):

• Aerobics (Superfits)
• Cardio Kickboxing - a super workout involving a combination of aerobic, resistance and fitness training based on kickboxing moves such as punches and kicks. All while seating up a storm!
• Tae Bo - a combination martial arts, dance and boxing to provide a superb workout experience!
• Zumba fitness - learn super latin dance moves as you get a really great workout and have a blast! "Ditch the workout, Join the party!"
• Pilates - a super exercise routine involving the core abdominal and back muscles of the torso. The results are flatter abs, better posture, and a lengthening feeling of being taller.

Check this great article published last year on the New York Times where kids test different physical activity gear, rate them and provide comments.

CLick here for tips on Surviving holiday meals: tips for kids and parents

And join in the fun exercising with your child or teen as you too enjoy your holiday treats but also burn off the holiday calories!

For more info: my training zone - child and adolescent weight management

Surviving Thanksgiving and holiday meals: tips for kids and parents

Yes, it's that time of the year!  The holidays with lots of filling dinners, family meals, scrumptious snacks, and tempting desserts are here!  And it all begins with Thanksgiving, a time to slow down, count our blessings, and spend some much-needed R&R time with loved ones.  We all look forward to this time for one reason or another and it becomes challenging as we try to eat healthfully while still enjoying our favorite childhood indulgences... is this even possible?  Sure!

Tips for maximizing enjoyment of your healthy Thanksgiving meal:

•  Try cooking with low-fat substitutesinstead of full-fat ingredients -- if your recipe just doesn't taste the same with the substitute, just eat a smaller portion instead, eat it slowly, and enjoy!  Enjoy Two Delicious Low Fat Thanksgiving Dessert Recipes.
• Invite your kids to help you with the preparation of all the food (especially important are the ones that include vegetables).  Kids are more likely to eat the food they help prepare, including fruits and veggies!  Just make sure that you put safety first, always supervise, and allow them to help only in age-appropriate activities.
•  Make it a Thanksgiving brunch, lunch or early dinner instead of late dinner.  This gives your body time to digest the food and burn off some calories before retiring on a full belly for the night.
• Take your time eating the food on your plate.  Allow yourself and your child to eat slowly, giving your body time to register that it is in fact full, instead of eating quickly and then feeling absolutely stuffed (kind of like the turkey on your dinner table!).  Enjoy eachother's company around the table, talk, laugh, reminisce!
•  If you'd like a bit more of something, indulge with a small second portion.  Or wait until snack time, about 3 hours later to have some more!  This gives your body time to digest what you have already eaten without overdoing the calories all at once -- your body is more likely to burn them off if you space them out in this fashion instead of all jam packed into one meal.
• Avoid overstuffing yourself -- you will feel better.
•  Take leisurely walks or strolls after meals, particularly dinner.
•  Or even better yet, sign the whole family up to run a 5K /10K Turkey Trot on Thanksgiving Day!   Did you know that running a 10K burns approximately 780 calories? So, you wake up early in the morning, exercise, and then indulge in your Thanksgiving feast!
•  And one more tip -- usually the holidays center around food and meals...

•  Try giving your kids creative activities --  fun arts and crafts or table games to do together with you, friends or family.  This will not only take the center focus exclusivity on food but they will also enjoy times of smiling, laughter and fun which you will all remember for years to come!  Click here for more Thanksgiving crafts ideas for kids.
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Sesame Street 40th year celebration and childhood obesity

Don't miss the upcoming 40th year anniversary celebration ofSesame Street  -- November 10, 2009!

Over the years and several generations, Sesame Street has become a household name particularly in those with young ones.  It has brought many good things to kids, particularly in the language and counting education, even adding in Spanish words on a regular basis. 

In 2005, Sesame Street "takes on obesity and a healthy diet", joining the anti-obesity forces in starting to teach viewers of all ages about the importance of eating your fruits and vegetables, of having a balanced diet and how to get more active.  Even Cookie Monster has learned a thing or two regarding healthy habits as noted by the words of one of the show's nutrition-oriented songs "A cookie is a sometime food".  

In 2009, it is reported that First lady Michelle Obama will be appearing on the first episode of the 40th season.  She will be talking about the dangers of childhood obesity while including the importance of eating a healthy diet, exercising and planting a garden with Elmo!  Click here to view the video preview excerpt.

Picture by Cherry-Merry, PhotoXpress

More About: obesity · exercise · fruits · nutrition · vegetables · childhood · First Lady Michelle Obama ·Sesame Street

Omega-3, childhood health and obesity

Omega-3 fatty acids ... What IS so important about these things anyway?  Who should take them?  How much should one take? How often?  Is it for kids?  How about babies?  

Well, starting from the beginning...

Omega-3s are specific fats that are called 'essential' fatty acids.  They are not made by the body so the only way to obtain them is by food and eating.  The three types you may have seen mentioned are ALA, EPA DHA.  In a nutshell, ALA is broken down to EPA and DHA, the latter are the two that the body better processes.  Their benefits are as follows:

• DHA supports brain and eye development of a growing fetus, baby/infant and child.
• Helps to bring down high levels of heart-unfriendly triglycerides and increase levels of good HDL in the blood.
• Reduce inflammation in the body and significantly reduce the risk of chronic disease such as heart disease, cancer and arthritis
• Other benefits have been noted in attention deficit / hyperactivity disorder in children, eating disorders such as anorexia, depression, osteoporosis, mental health problems, menstrual pain, and many more.

 

Sources of omega-3s:

• Fish --  particularly found in salmon, tuna, and halibut.  The American Heart Association recommends eating fish 2 times per week.
• Fish oils - taking supplements that are either fish-derived or of non-fish sources (Enfamil Expecta or GNC).
• Nuts -- walnuts
• Ground flax seeds - added to cereals, salads, just about anything in which you would appreciate a mild nutty flavor
• Flaxseed oil 

 At which stages in life are they appropriate  and beneficial to take?  All phases...

• Pregnancy - It is important to obtain these vital fats via mercury-free, nonfish sources (such as Enfamil Expecta).  The omega-3s that you eat, as a mom-to-be, while pregnant, will pass onto your baby.
• Infancy / Nursing vs non nursing - The omega-3s that you eat, as a nursing mom,  will pass onto your baby in the breastmilk.  Breastfeeding while taking supplements such as Expecta or formulas with DHA and/or ALA are important and once your baby begins taking some solid foods, fortified rice, oatmeal and multigrain cereals  and supplemented baby food such as Happy Baby  are super options.  
• Childhood - DHA-supplemented cereals and baby foods... for example, Happy Bellies organic multigrain or oatmeal cereal.  Eating fish twice a week is another idea and once they are over 2 years of age and the choking hazard has greatly diminished, you can certainly add walnuts and ground flax seed to their diet. 
• Young Adulthood - They are now becoming more responsible for their own health at this age.  Encourage eating fish twice a week and eating walnuts or ground flax seeds daily.  Or they can take the supplements are as indicated and as needed.
• Adulthood - In general, the recommendations are eating daily either walnuts or ground flax seeds (approximately 1 teaspoon per day)

The University of Maryland Medical Center provides a great overview of the benefits and uses of omega-3 fatty acids.

Picture of walnuts by Kimberly Reinick

Fat metabolism and childhood obesity: cholesterol and other fats

You receive some news at your child's doctor regarding their health --  the levels of different fats in their blood were not normal.  What does this mean?  Perhaps the testing was done as part of their annual physical examination or maybe you were already worried about their weight?  So, let's talk a bit about what these tests are and what they all mean...

• Total Cholesterol -- The most common abnormal fat found in the blood...  should be less then 200 (mg/dL) and ideally, in children, below 170.  It is thought of as being carried in the blood in two forms of lipoproteins, LDL and HDL :

1. "BAD" cholesterol - LDL -- Low density lipoprotein carries most of the cholesterol in the blood.  Ideally should be less than 100.  Although commonly it is the one that receives the bad rap, it is essential to the body's functioning correctly; however, high levels of it are what is risky and gets accumulated in the arteries.
2. "GOOD" cholesterol - HDL -- High density lipoprotein carries more protein than fat and cholesterol and the cholesterol that it does carry , it returns to the liver.  You want high levels of this one as higher levels in blood help to remove cholesterol from the arteries having a protective factor against heart disease, stroke, and the like (more than 40).  How to increase its levels? Some are just born lucky while for others, the answer is simple... Exercise!
3. Ratio HDL/LDL --  This tells you how your ratio of good : bad cholesterol is.  A goal or at least 0.3 is good with a goal of 0.4 is the best.

• Triglycerides -- Ideally should be less than 150.  Most fat is stored in this form and it does travel the blood in this fashion as well.  What can cause this one to go up?  Yes, a high fat diet, of course; also, some birth control pills and genetics (you were just wired this way).

** If either the cholesterol, LDL, or Triglycerides are high, there is an increased risk of heart disease, stroke, and high blood pressure.  Yes, even in children.  This is one of the reasons the childhood obesity epidemic is so serious -- children are now showing signs of developing once-thought-of adult-only diseases.  Heart disease and diabetes are two of these.

 

What can you do to help your child?

• Encourage them to exercise, help them choose an activity that they would enjoy, you lead by example and exercise on your own or even better yet, with them as a family!
• Eating less total fat, saturated fat, and cholesterol in your and your child's diet.  Tips for low fat living.
• Supplements of good fats such as omega-3s found in fish, walnuts, and flax seeds help to diminish the levels of these potentially dangerous high levels of fats
• Visit a dietician or nutritionist -- the can provide invaluable suggestions to provide guidance through the maze of many food options these days.

 

Making positive changes will make a world of difference and decrease the level of these potentially dangerous fats in the blood to the normal range and maximize total body health for you and your child or teen!

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