Being Healthy is Easier than You Think

 

School is back in session, schedules are packed with various activities, and parents are scrambling to get everything accomplished. Ask any parent what their biggest challenge is for taking steps to be a good healthy role model for kids and they’ll tell you it’s not enough time. Even with today’s hectic lifestyles, being a good role model takes less time than you think.

     Healthful Eating Basics

• Give kids a healthful variety of foods. Allow them to choose what and how much to eat from the healthy foods you offer.
• Tune into hunger cues. Teach kids to eat when they’re hungry, not just because it’s a habit.
• Eat until you are satisfied, not overly full
• Make sure everyone eats breakfast. Offer quick options such as whole grain cereal, yogurt, fruit, low-fat milk and 100% juice.

• Keep healthy snacks upfront in the fridge or cabinet so they’re easy for kids to see and grab.

When it comes to treats, size matter

You don’t have to banish kids’ favorite treats such as chips, cookies and candy. Just offer them once in awhile and in sensible portions.

• Buy single-serving sizes of chips and cookies, or portion your own into re-sealable snack bags
• When you eat out, split the fries, onion rings or the dessert
• Serve beverages such as soft drinks in small glasses
• Let your kids see you enjoying small portions

      Be a Screen Time Monitor

     Try these tips to set some limits on screen time and get your kids moving.

• Set a Screen Time Budget – allot kids one to two hours per day to spend on TV, Video games or fun time on the computer

• Devise an After-School Action Plan. Brainstorm to create a list of activities to get them on their feet and away from the screen.
• Click it off at Meal Times. A ‘no’ TV’ policy during family meals channels your attention into what’s going on in each other’s lives.

Get Active with Your Kids

Being active with your children gives you more quality time with them, boosts your energy and helps you mange stress.

Help Your Kids Strike the Right Balance

One of the most important skills you can ‘model’ for your kids is how to maintain a healthy weight by balancing the calories in the foods you eat with the calories you burn through physical activity. Set an example by eating moderately-sized portions and be physically active yourself.

Being Healthy Takes Less Time Than You Think

If not having enough time is your biggest barrier to being healthy, you are not alone. With today’s hectic lifestyles, many parents feel the same way.

·         Map out a week of healthful meals and snacks so you can stock up on what you need in one trip to the store.

·         Use supermarket time-savers such as rotisserie chicken, pre-washed salad greens and canned or frozen fruits and vegetables.

·         Ask kids to help you plan their lunches and family dinners

·         Enlist their help with meal prep.

For more information about this topic go to: http://ific.org/kidnetic

Planning for Camp

As I sit helping my daughter collect all the last minute items needed to attend field hockey camp, I think back to the planning that went into making sure she has a safe experience. It started before registration. Finding an accredited camp and asking questions: What policies are in place to keep kids safe? What are camp procedures on handling medical emergencies and dealing with routine health needs? Do they have certified medical professional on site at all times? It is also a good idea to ask your network of friends for feedback from previous camper’s experiences.

As time for camp came closer, I went into my mother hen mode, making sure all safety gear fit and performed as designed to protect. Another safety item to consider: Is your camper prepared for the physical demands? During high heat index days, experts recommend scheduling exercise in early morning or evening hours when temperatures are cooler. But as July rolled around, my daughter scheduled her runs during the heat of the day to better prepare for the demands of camp.

With camp only one week away, it is now important to focus on another item often missed in the rush of other summer activities. Offering well balanced meals and snacks to make sure dietary needs are being met for optimum health. When purchasing camp snacks look for items that contain a combination of carbohydrates and protein. Good nonperishable items consist of dried fruit and nuts, granola bars (read the nutritional facts for good choices), and whole wheat crackers with peanut butter.

One other key to staying safe at summer camp is being well hydrated. The human body consists of 60-70% water which is critical in many body functions, and thirst is the body’s first sign of dehydration. We can help combat this by reminding youth to drink plenty of fluids, such as water, and offering foods high in water content, such as fruits and vegetables. Foods can contribute up to 20% of the water needed in our bodies. Knowing my camper will be in the heat and running much of the day, sport drinks (make sure to read labels before purchasing) are appropriate, but one to two a day is all that is generally needed to keep electrolytes balanced.

Knowing we have prepared for camp ensures she has a safe fun experience while she learns new skills, makes new friends and builds lifelong memories.

Taking Back Kids' Sports

Every winter, as soon as the temperatures go above freezing, and I can smell the earth and grass again, I feel compelled to write about youth sports. Spring training is just around the corner for many youth who participate in spring sports as well as their parents. This has been a ritual in my family for about twenty years, eight sports, and three kids. In that time, a few profound things happened that have stuck with me and impacted how I greet the sports seasons.

One night, at the end of soccer practice my son’s coach gave the parents copies of an article from the August 7, 2005 issue of PARADE magazine called “Who’s Killing Kids’ Sports?” He didn’t say much about it other than that we should read it and then write on the back, “My child is not a superstar”. Now, this tickled my curiosity like one of those scratch-off-to-find-your-discount cards at a JC Penney sale. I couldn’t wait to get home and read the article. But all the way there my son kept asking, “But why does Coach want you to write than I am not a superstar?”. Not knowing for sure if I was on the right track, I went on to explain that his coach wanted everyone to feel like they were a team, that no one player could do it alone. My then ten-year-old seemed satisfied with this explanation, at least for the moment.

We got home, ate a quick dinner, and then my son took a shower while I read. The article confirmed for me what I had thought about the fate of youth sports for a long time. Far too many parents are living vicariously through their children. While involvement in youth sports has been shown to be a real asset for children’s development in many ways, the over-emphasis on success and perfection of performance can be disastrous. The author refers to events where overly-competitive parents have gone so far as to fight in front of their kids, one situation even leading to a parent’s death.

There is a belief by many parents that if their child is not a stand-out athlete by the fourth grade, their chances of making the high school team or getting into a “good” college are nil. The pressure on kids to perform is incredible, and I myself have seen children walk off playing fields to face the wrath of a disappointed parent. It is time to get the culture of youth sports under control.

Youth sports are supposed to be about learning and fun. It is about team building, getting along, and respect for others. Unfortunately, there are parents who think otherwise, that it is a training ground for their own unfulfilled dreams.

When my son finished his shower, he found me sitting on my bed with the article in hand. He asked again why Coach would want to tell parents to write that their kids are not superstars. “Do you think I am not a superstar?”, he questioned almost sadly.

Well, I must admit, I didn’t actually write, “My kid is not a superstar”. But I did write this: “My kid gives 100%” I explained to him that what we expect is not that he be perfect, but that try his best at whatever he does, that he recognize and use his God-given talents as best he can. And most importantly that he have fun!

To Reward or Not to Reward?

Pretty soon the report cards will be coming home from school. Parents respond in a number of ways ranging from big rewards for terrific grades to loss of privileges for less than desirable grades. I have often overheard some of my children’s friends share stories about “what they got” for their report cards. My own children would inevitably ask, “Why don’t I get anything for my report card?” And I would have to explain in kid-terms why I did not care to indulge them for good grades. In trying to make the concept of “intrinsic rewards” sound child-friendly, I simply said that the feeling you have inside when you accomplish something is your reward. Children wrinkle their noses in confusion at this explanation, and parents often wonder if they did the right thing. If our job as parents is to prepare our children to be successful in the real world, are we doing them any favors by giving them prizes for doing their work? The reality is that this is not the way the world operates. Rather than giving children tangible rewards or buckets of praise, it is recommended that parents encourage their children with words such as “You can feel really good about getting a ‘B’ in such a tough course!”, or “You worked hard this semester!”. Even a low grade can be recognized as an accomplishment if the child studied and did her homework but still found taking tests difficult. Such feedback instills in a child a positive sense of self and a can-do attitude. They also learn to rely on themselves for rewards. That good feeling comes from inside, thus, it is intrinsic. If the response to good performance always comes from outside, then it is extrinsic. That can only happen as long as someone is around to take notice and dole out rewards. Intrinsic rewards are never too far away. They are also very inexpensive! Some parents like to set goals with their children for the next marking period. For example, parents can ask their child what she would like to improve upon for the next report card. If that goal is then met, parents can recognize the accomplishment with their child, preferably without giving a reward. If it is not achieved, the parent can ask the child what they think happened and what they think they can do to bring the grade up next time. I would love to hear some conversation about this topic! Parents, please weigh in and share your thoughts. Tell us what you do at report card time and what works in your homes!