Top 10 Healthy Holiday Survival Tips for Parents

1. Eat slowly, talk more -- it takes your body about 15-20 minutes to sense that it is full so enjoy eachother’s company, take the time to talk and laugh, and then listen to your body!

2. Make traditional holiday dishes with low-fat or lower sugar ingredients -- most of the time you will not notice a big difference in taste but the difference in calories will be worth it!

3. Don’t forget the fruits and veggies -- adding them to your favorite holiday dishes or placing them as an option on the dessert or snack table will keep your kids eating them! Remember that it is always better to eat your fruit than to drink it!

4. Stay well hydrated -- water is the best liquid for your body... don’t toss it aside with all of the holiday drinks!

5. Avoid feeling “stuffed” -- share portions, ask for a take-home baggy and eat leftovers the next day -- you will find that you will not only feel better avoiding stomach aches but you get the chance to enjoy your delicious meal two days in a row!

6. Attend a local farmers market -- it introduces you to fresh foods and you get to enjoy exercise while you walk around the market. They are usually also very festive and get you in a great holiday mood while supporting your local community!

7. Take a stroll after large meals -- not only does it help with digestion and will help you enjoy those relaxing holiday evenings, but you will also burn off some of those yummy, yet sticky calories! Get the kids moving at the local park or gym and wear pedometers -- it’s a great reminder to get moving. Remember to make it fun while they sweat!

8. Have a friendly competition with your kids and visiting family and friends! Create your own family race. With loved ones gathered, create a small outdoor or indoor relay race “Pass the Egg” (walk with an uncooked egg on a spoon without dropping it), "Turkey Dance” (instead of the chicken dance), "Snowball Toss” (grab some ice and crush it up in a bag and toss it around until it's all melted). It will get you all moving and having fun together!

9. Take the time to talk with your kids, family and friends -- get to know who they are and what makes them tick. Gather ‘round and play board games or tell stories ... Tell them how much they mean to you ... knowing how much you mean to them too may be a pleasant surprise! Create meaningful memories.

10. Get enough zzzzzz’s -- Staying up late with visitors usually goes hand-in-hand.. Aim for kids getting 9-10 hours of sleep every night (7-8 for adults) -- you will find that they will be better rested, better behaved and you will have a better holiday!

Be an example to your kids of maintaining a healthy, active lifestyle...
yes, even during the holidays ... especially during the holidays!

Composed in conjunction with FH Healthy 100 Kids Team

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Soda tax

Two words... soda tax ...
There has been some talk and discussion over the debate on placing taxes on sodas. The thought is that increasing the price of these products that have been implicated as one of the causes of the childhood obesity epidemic would help to defray some of the health costs -- in addition to increasing awareness; you would think twice about buying a more expensive shirt, right? Do you really need it? Do you REALLY want it? Same concept with sodas ... you would certainly reconsider, right? Or would you?...
TIME just published an article this week "Tax and Sip" -- it's definitely worth picking up a copy at your local news and magazine stand. It keeps you informed on what is going on with this topic and helps to formulate your own educated opinions on these important topics coming up.
One thing that comes to mind ... if sodas are being blamed primarily for the childhood obesity epidemic and thus, taxed, what about the other things that are also a bit more subtle yet also contributing factors? What about artificially-flavored, low fiber and high-sugared juices? What about products containing high fructose corn syrup (mostly everything on the shelves these days)? What about penalties for not meeting exercise and activity recommendations? What about fast food places, grocery stores or restaurants offering high-calorie, high-fat, low nutrient food options?
Is it really fair to just pick on just one?

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New program partners with Annika Sorenstam to help kids lose weight and be healthy

An exciting new program has been launched at Florida Hospital for Children in Orlando! The Healthy 100 Kids program and the Center for Child and Family Wellness have been designed to provide overweight children, teens and their families a place for support, education and fun!
Annika Sorenstam, professional golfer and avid supporter of children's health and fitness, has partnered wtih the Florida Hospital for Children's Healthy 100 Kids program in an exciting announcement in the front lawn of the Hospital yesterday. This partnership will provide Orlando's children and families with difficult-to-find resources for helping them deal with the challenges of being overweight including medical complications, changing eating and activity habits, and mental health counseling. The team includes Medical Director Dr. Angela Fals, Registered Dietician Tamara Sims-Dorway, Exercise Physiologist Lindy Moore, and Child Psychologist Dr. Celine Passeri.
Click here to view the article or the video clip of the coverage on WESH TV.
About the Healthy 100 Kids program message from Dr. Fals on youtube!

Photo by Florida Hospital

Dr. Fals joins Florida Hospital for Children's Healthy 100 Kids program!

Great News!
Dr. Fals is now the Medical Director of the Center for Child and Family Wellness at Florida Hospital for Children in Orlando!
Let me tell you a bit about it... I will be working with a multidisciplinary team of health professionals (nutritionist, psychologist, and exercise physiologist) in establishing the pediatric practice specializing in prevention and treatment of childhood obesity.
To put it simply, this program is for children who are overweight or obese, body mass index (BMI) >85% for their age, with or without medical complications such as diabetes type 2, high cholesterol or low self esteem. There are two tracks from which to choose, recommended by your child's primary care doctor -- one longer and more intensive treatment with all of the specialists, the second more generalized group education and workshops. Both tracks involve regular and frequent support and follow up as all families are assigned to one of the multidisciplinary healthy professionals on the team as their own personal health coach.
The practice opened its doors this past week and will begin seeing children and families this week. In order to enroll your child, either you or your child's primary care physician can contact us directly.
For more information and to enroll, please take look at the website for the Healthy 100 Kids program or you can call the practice directly 407-303-9200.
The Team looks forward to working with you and your child for a healthier tomorrow!

Friday's White House Childhood Obesity Summit

If you were able to listen in on Friday's Childhood Obesity Summit at the White House, you already know, then, what a treat we had! It was superb to see professionals from all walks of life, in the same rooms, brainstorming together for 3 1/2 hours to see how all could come together to improve kids' health specifically in regards to the childhood obesity epidemic; these included representatives from the American Medical Association, American Academy of Pediatrics, local private practice pediatricians, soda company executives, schools and Parent-Teacher Associations, Sesame Street, Eating Disorder specialists, the media and advertising executives, economists, and many more.
The general meeting started out with the panel taking questions, comments, and suggestions from different folks in the audience -- those present included Surgeon General Dr. Regina Benjamin, Cabinet officials, and, of course, First Lady Michelle Obama. Among the statements that stands out is the projected costs of obesity as stated by Peter Orszag, Cabinet official and Director of the Office of Management and Budget -- the estimated cost of obesity today is $150 billion per year and it is projected, over the next 10 years to double! Obesity alone is well on its way to becoming responsible for one fifth of overall health care costs!
Following the general session, the attendees then chose between the 4 breakout sessions -- Empowering Parents and Caregivers, Healthier Food in Schools, Access to Healthy, Affordable Food, and Increased Opportunities for Physical Activities.

Dr. Angela Fals, Childhood Obesity National Examiner, sat in on the session entitled "Empowering Parents and Caregivers". Following are some of the major points mentioned, in no particular order:

• Meetings and conferences are always combined with refreshments and foods -- why not start a new trend and have more exercise and activities at meetings? We should have more meetings outside, in parks, and attend local runs and exercise events.
• Check out the local fresh markets
• Importance of cooking classes and provide practical recipes
• Inform parents what fast food good or better options are available i.e. get a Happy meal with the apples and milk as your first choice, not the rebound 'Well, I should get it b/c it's better for me choice. ugh!'
• Parents need the information to be presented simply, straight forward, age-and devopmentally-appropriate, and practical - i.e. they want to know what their right "number" is (of calories or portions or serving sizes) and how and when to make the correct adjustments.
• Encourage parents to be vocal, politically -- be involved in their schools, local governing bodies, etc. Encourage consumer demand for healthier products -- if parents don't buy them, the food companies will not make them.
• The importance of integrating into the community (YMCA, Boys and Girls Clubs, churches, PTAs)
• Teaching parenting techniques and skills -- it's not only OK, but parents can and should say No at times to certain foods or activities, helping them set limits and take control of their kids and families, drawing boundaries. Successful parents can teach other parents how to be successful too.
• Watching out for potential eating disorders, present or developing
• Work with adult Primary Care Physicians and OBGYNs to educate parents and parents-to-be on the dangers of being obese and prevention for themselves and their child. Start young -- also with educating young parents in playgroups.
• Once you have located successful families from any socioeconomic status, showcase them so that families are encouraged that and believe that, yes, it can be done. And that they can do it too.
• Importance of sleep, rest and relaxation to minimize stress and allow the body to recuperate.
• Regarding the media, advertising and programming regarding poor food choices and inactive lifestyles should be limited and not directed toward children. There should be more positive messages promoting more nutritious foods and active lifestyles to change our culture and society. There should be more care given into using licensed characters that attract kids' attention for good and to encourage more healthful lifestyles.
• We, as a society, should be actively safeguarding the environment surrounding our children and families.
• Very important to know how to read food labels. Some changes are occurring to make these more readable, user-friendly, and relevant to children.

** This last point was very important is key for anyone working with parents and primary caregivers to understand --

It was stated that providing parents and caregivers with information or education alone has been shown to not be very effective for changing lifestyles over the long term -- what did seem to make a lasting difference, however, was connecting emotionally (not analytically) , getting real with them, learning their particular lifestyles, their particular struggles, etc. and providing them with relevant better options.

Click here to access the summary for the Summit from the White House website.

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Household routines lower childhood obesity risk

This week, an article came out in Pediatric News March 2010 regarding some interesting findings to help decrease obesity in preschoolers!
The article, "Three Household Routines Lowered Obesity Risk", states that a study done Sept 2009 and published also in the American Academy of Pediatrics journal Pediatrics stated that the prevalence of obesity among preschool-aged children in the U.S lowered by 40%:

1. Regularly sharing evening meals with their families
2. Sleeping more than 10.5 hours per night
3. Viewing no more than 2 hours of TV per day

Click here to view the complete article and study

“Three Household Routines Lowered Obesity Risk” D. Mahoney. Pediatric News March 2010. p.44

Some practical information that parents can begin to apply to your preschooler's daily life today!

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First lady Michelle Obama and Let's Move against childhood obesity

On February 9, 2010, First Lady Michelle Obama announced the launching of the anti-obesity initiative, "Lets Move!" Since that time, there have been several calls for the American people's involvement. Join in and read how you can not only contribute but make a tangible difference in the battle for our children's health! Following are three of the latest...

1. Department of Health and Human Services announced their initiative, Communities Putting Prevention to Work (CPPW) -- the goals are to reduce obesity, increase physical activity, improve nutrition, and reduce tobacco use.
2. Apps for Healthy Kids competition - calling all software developers, game designers, students, and other innovators to develop fun and engaging software tools and games that will encourage and drive children to be active, eat better, and follow a more healthy lifestyle. Submission ends June 30, 2010.
3. Childhood Obesity Task Force, an interagency combining federal, state and local governments in conjunction with private and nonprofit institutions to develop an action plan to come together to help children live healthier lives. It calls for anyone interested in having their voice heard to answer a series of 16 questions that will provide this committee with much-needed insight into this very important health issue.

Picture by Paul Moore, PhotoXpress

For more info: Let's move!

More About: obesity · activity · childhood · First Lady Michelle Obama

Chef Jamie Oliver and childhood obesity

Just a few days ago, on February, 10, 2010, Jamie Oliver, also known as the Naked Chef, gave an outstanding presentation to TED: Ideas Worth Spreading, announcing his prize wish: "Educate every child about food".

THE WISH

"I wish for your help to sustain a strong, sustainable movement to educate every child about food, inspire families to cook again, and empower people everywhere to fight obesity."

It is 20 minutes of accurate eye-opening statistics and mouth-dropping facts shared with passion and gusto. Make sure that you see it all, especially the sugar cubes and wheel-barrow illustration... it is, sadly, very true and accurate.

Click here to view THE PLAN and THE NEED ...
Do take the time to not only read about his prize wish but also to investigate how you can make a difference and help support this much-needed movement towards healthier lives for our children!

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President and First Lady Obama and childhood obesity 2010

President Obama has stated that childhood obesity is "one of the most urgent health issues that we face in this country".

On February 9, 2010, ABC's Good Morning America featured First Lady Michelle Obama who is launching an initiative entitled "Let's Move!" to combat childhood obesity.

"It's about overall health and physical fitness, not about BMI (body mass index)" she states. Her own daughters had been screened by their pediatrician and the First Family did have to make "small changes" such as eating out less and being more active which did lead to positive changes in their girls' BMI and overall health status. "The important question is how to help people to be more informed, to balance their lifestyle , to walk, run, play, eat their vegetables all while enjoying ice cream cake, burgers and fries on occasion" (paraphrased).

Mrs. Obama encourages her own daughters to participate in sports for health reasons and believes that it is important for children to know what it is like to work out and be fit and sweat. There are plans to expand and modernize the President's Physical Fitness Challenge.

In addition, she aims to increase awareness for all families to be able to make healthy food choices while making fresh produce and foods more accessible and affordable. And it is the goal of the Healthier US Schools Challenge Program and the revisited Child Nutrition Act to provide healthier school meals to all children during their time away from home. Model schools are presented and the tools necessary for interested schools to take on this challenge are provided.

Stay tuned to GMA tomorrow as well as top leaders involved in childhood obesity policy are interviewed.

Click here to read an informative article regarding this topic found in the Orlando Sentinel, Florida.

Photo: AP/J. Scott Applewhite - First Lady Michelle Obama in the State Dining Room of the White House, Feb 9, 2010.

More About: America · obesity · activity · physical · childhood · health · Body Mass Index · BMI · First Lady Michelle Obama

Tips for helping your child to start out the new year healthy

So, you noticed that your child or teen made New Year's resolutions a few weeks ago but nothing seems to have changed -- what is a parent to do?

Here are some tips to help them regain confidence and make a permanent commitment:

• Recruit one or two of your child's close friends to make similar health commitments and changes as those that your child has expressed they are wanting to make.
• Make an appointment for your child or teen to speak with his or her physician to discuss any questions or concerns. This can provide some time and encouragement from a usually reliable third person source; often with teens, especially, this can be a great motivator.
• Start to exercise your self -- join a gym or go out for a walk or run every morning or evening or as your schedule allows. Invite your child or teen to join you -- take advantage also of this one-on-one time to communicate with your child or teen.
• Bring healthy food options into the home, keep non-healthy options out of your home.
• Build on your child or teen's past accomplishments for encouragement. If they have lost a bit of weight or seems to exercise just a bit more or seemed to grab an extra fruit or try a new vegetable or stopping to drink sodas or drinking less juice -- praise them for taking these first important steps!
• Help them to watch less TV by turning it off and turning on some music in the house. Encourage other activities.
• Help your child or teen to learn how to cope with stress. Enlist the help of a school, community or church counselor for particular challenges.
• Do not panic, do not criticize your child or teen -- this will only make them feel ashamed and may push them further from their goal while alienating themselves for communicating with you.

Click here for further suggestions from the Alliance for a Healthier Generation.

Picture by PhotoXpress, Florian Hiltmair

More About: exercise · activity · physical · TV · tips · fruits · teens · nutrition · vegetables · medications · Alliance · family · parents

Doctor visits, diabetes, and childhood obesity

A recent brief yet very informative article was just released on Jan 7, 2010 in ModernMedicine describing the importance of your child going to their regularly scheduled child checks and physical examinations.

Testing that can be done at your child's doctor's office can detect early signs of Type 2 Diabetes -- these values and tests include the Body Mass Index (BMI - a measure of your child's height and weight in relation to their age), insulin levels, fasting blood sugar levels, blood pressure, cholesterol and triglycerides (blood fats)... just to name a few.

Also important is mentioning to your child's doctor any family history of diabetes, blood pressure problems, and high cholesterol or triglycerides.

So please be sure to take your child to their check ups and doctor's visits!

Click here to access the article.

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More About: obesity · childhood · medical · type 2 diabetes · Body Mass Index · BMI · cholesterol · blood pressure · sugar

Organic garden in North Miami, Florida

Young girl tending to her garden

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It has been shown that children who are involved in food preparation and gardening are more likely to eat fresh fruits and vegetables. If you live in the North Miami area, here is a great opportunity to teach your kids about the benefits of healthy, natural, fresh eating and living!

Heroes Unite, a nonprofit organization North Miami, opened the first public organic garden! This organization aims to teach underprivileged children about nutrition, eating natural healthy foods, and environmental awareness.

So, families can plant their own garden for free! All they need to do, in return, is to donate 10% of their proceeds to the green market that will sell the garden's produce. There will also be opportunities for workshops and classes for the North Miami community. Definitely worth checking out!

The article posted in The Miami Herald a few days ago, includes the address and all of the information related to this new fantastic location for kids! Click here to view the article. Contact the Enchanted Forest Park Dragon now to reserve your garden plot!