In short, your kids are eating too much junk. And who can blame them? Junk food tastes great. The good news is that healthy food also tastes great. Take these simple tips and transform your child’s diet into one that is packed with good health.

1) Add Color
Adding bright and colorful fruits and veggies to your child’s plate will get their diet on the fast track to health. Fresh fruits and veggies are filled with fiber, vitamins and minerals that are essential to good health. If your kids are resistant then make it fun. Serve veggies with salad dressing as a dip. Cut fresh fruit in the colors of the rainbow and place them on a skewer. Serve a color themed meal – all green, all red or all orange. Use your imagination and you’ll come up with an endless number of ways to make fruits and veggies fun to eat.

2) Think Whole Foods
Processed foods are the biggest problem with our modern diet. Packaged and refined food products are devitalized and filled with empty calories that quickly lead to weight gain. Unfortunately, processed foods make up a large portion of the diet of many children. Train your kids to opt for whole foods, rather than packaged ones. Whole foods are foods that are in their natural state. An apple. A piece of sprouted grain bread spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea.

3) Use Wholesome Sweeteners
Refined sugar and corn syrup are packed into many of the foods that your kids love. There are more wholesome sweeteners available – sweeteners that add vitamins and minerals rather than empty calories. Use the following rather than white sugar or corn syrup:

Sucanat: This pure, dried sugar can juice retains its molasses content. Use it to replace white sugar in baking.
Pure Maple Syrup: Forget the “fake” syrups containing corn syrup. Pure maple syrup contains potassium, calcium and some amino acids.
Brown Rice Syrup: Use this dark syrupy sweetener instead of corn syrup. It takes longer to digest and won’t spike your blood sugar like refined sugar.
Dates: Throw a few seeded dates into your blender to sweeten your smoothie rather than adding white sugar.

4) Make Smart Substitutions
Kids love pizza and pasta and peanut butter sandwiches, and that’s not going to change any time soon. Rather than fight your kids on their favorites, try making smart substitutions to make their favorites more nutritious.

Pizza: Up the nutritional content of your pizza by opting for wheat crust over white, adding veggies to the toppings and sticking with lean meat toppings.
Pasta: Use sprouted grain or whole grain pasta rather than traditional white pasta. Add veggies to your pasta sauce. Stick with red sauce, since white sauce is so high in fat.
PB&J: A PB&J, made with white bread using sugar-filled peanut butter and corn syrup-filled jelly, is fairly void of any real nutritional value. Try the PB&J Makeover recipe below instead for a sandwich that will provide real wholesome fuel for your child’s day.

5) Ban Sugary Drinks
One of the best things that you can do for your child’s good health is to instill in them a love for water rather than sugary drinks. Soda pop and juices are filled with empty calories that encourage weight gain. The easiest way to do this is to stock your house with lots of pure, filtered water. Don’t have fruit drinks or soda pop readily available so that they grow accustom to drinking only water.

If you’re wondering how this whole child car seat trend was first noticed, it appears that researchers at a safety center at Johns Hopkins Hospital became interested in the topic because they often saw children who were very obese; they also saw how the JHH  car-seat technicians struggled to find car seats to fit them.

So what does the National Highway Traffic Safety Administration (NHTSA) have to say about all this? “We don’t recommend that a parent use a restraint system for a child that has outgrown that system,” said Eric Bolton, a spokesman for NHTSA. “It is risky.”

For more information: http://www.foxnews.com/story/0,2933,190291,00.html#ixzz1GgrEpLsf

According to the National Center on Physical Activity and Disability (NCPAD), a study done on 171 school children aged 7 to 11 who were overweight showed that increasing their exercise also increased their math skills!

Dr. Catherine Davis, a clinical psychologist at Georgia Prevention Institute published a study in Health Psychology showing that “for children to reach their potential they need to be active.”

In the study, children who had increased physical activity and who raised their heart rates to 79% of normal (considered “vigorous exercise”) were able to improve their math skills without any tutoring or additional assistance. Reading skills, sad to say, were not impacted or improved during the course of this experiment.

So how can this be? According to the study findings, it is thought that the aerobic activity engaged in by the children increases blood flow and creates more connections between neurons. Similar studies among adults have also shown that exercise benefits the brain.

You can find more information at the source:

Medical College of Georgia (2011, February 11).
Exercise helps overweight children think better, do better in math.
ScienceDaily.

Of special note, in Tuscon, Arizon, the Pima County Health Department, the Center for Disease Control and Prevention, and Arizona’s leading newspaper for kids, families and classrooms — Bear Essential News for Kids — have teamed up to launch a new program to get kids moving!

Together, these organizations have created a regular feature in the Bear Essential News for Kids newspaper called “Power Up With Healthy Choices.” 4th graders from Booth Ficket Magnet School were some of the many students who received the first edition and it’s already making a difference. Kids are recognizing the importance of eating healthy and becoming more informed about good eating habits and also learning about the “science behind the food they eat.”  The publication additionally promotes fitness as a way of life and encourages its young readers to routinely exercise with their parents and families.

Donald Gates from the Pima County Health Department says childhood obesity is a major problem, and the education needs to start young. “Chronic diseases related to obesity and the healthcare spending related to obesity is reaching 147 billion dollars a year in the United States alone,” says Gates.

My take from this publication program is that it takes a consolidated effort by community leaders to advocate the importance of healthy eating and fitness at an early age. I would love to see a similar kind of effort take place in the local Arlington, Virginia community. If anyone knows of such an effort here locally, please let us know about it! We’d love the opportunity to highlight community efforts like these in our own back yard!

The USDA’s National Institute of Food and Agriculture (NIFA) has just awarded $4.9 million to the University of Michigan to reduce the prevalence of childhood obesity among Head Start preschoolers in Michigan. The long-term outcome for this program is to reduce the prevalence of overweight and obese children and adolescents ages 2 to 19 years.

Why preschool age children?

Preschool years are reportedly a critical time for children to develop eating behaviors, positive or negative. And in the US, 1 out of every 5 children is obese in the preschool age category. Moreover, low-income children are 2 times more likely to be overweight than their middle-class or upper income counterparts.

“Obesity is perhaps the most pressing nutritional problem in America, with childhood and adolescent obesity rates tripling in the past 30 years,” says NIFA director Roger Beachy, Ph.D., who made the award announcement Monday at the University of Michigan’s C.S. Mott Children’s Hospital.

“A goal for NIFA is to support research and develop methods, built on sound science, that will reverse the rising trend of obesity and help children and their families adopt healthy eating habits that will last a lifetime.”

Core programs and research:

The NIFA grant will make the following efforts possible:

• Development of an obesity intervention program based on the premise that enhancing a child’s ability to control certain emotions and behaviors is a key component of effective obesity prevention
• Evaluation of 600 Head Start children and their families and their response to the Preschool Obesity Prevention Series (POPS), a curriculum that focuses on obesity-related health behaviors
• Evaluation of the response to the POPS intervention combined with the Incredible Years Series (IYS), an evidence-based program designed to improve preschoolers’ emotional and behavioral self-regulation.

The University of Michigan team members propose that combining intervention strategies of POPS and IYS will lead to the greatest improvements in obesity-related health behaviors.

Cooperative Extension and Head Start educators who collaborate in the project will receive training and educational curricula and assist in determining the effectiveness of the program.

And the best part of this trial? If successful, the results will be widely disseminated to teachers around the country.

For more information, please visit the USDA web site.

In her post, Maria — who oversees a school fitness program — shares some observations about the lifestyles of today’s children.

Some of the most notable observations she cites in her line of work include:

1. The lunches kids are eating are not healthy
2. Physical education is not a priority
3. Parents are not good role models

Kang also expresses disappointment how few students are enrolled in free fitness programs. “Not many parents enroll their kids even though their child is overweight,” she shares. “Parents don’t enforce attendance or hold the child accountable.”

Clearly, these observations are harsh realities and while they may not be applicable to everyone, surely a number of parents and children alike are “guilty” of not prioritizing health and fitness.

Given the challenges described by Kang, she has opted to redesign her fitness programs so that the focus is centered around the concept of investment: “In order to raise a healthy child, you need to INVEST in a healthy child,” says Kang. “It actually takes time to cook meals, perform activities with them and monitor their daily routines. It actually take a lot of time to be a role  model to your kids and invest in that effort alone.”

What do you think of Kang’s approach? What investments are you making in your child’s health and fitness?

Your thoughts and comments are welcome!

While I don’t think it’s a big secret that most kids these days don’t get as much sleep as they should, apparently researchers at the University of Chicago are discovering that chronic sleep deprivation in children increases the risk of obesity. The study’s findings, which were published in Pediatrics (Vol. 127 No. 2 February 2011), reveal the following:

• Children sleep 8 hours per night, on average, regardless of their weight categorization
• A nonlinear trend between sleep and weight emerged during the research effort
• For obese children, sleep duration was shorter and showed more variability on weekends, compared with school days
• For overweight children, a mixed sleep pattern emerged
• Children whose sleep patterns were at the lower end of sleep duration, particularly in the presence of irregular sleep schedules, exhibited the greatest health risk

Some of the study’s conclusions:

• Obese children were less likely to experience “catch-up” sleep on weekends, and the combination of shorter sleep duration and more-variable sleep patterns was associated with adverse metabolic outcomes
• Educational campaigns, aimed at families, regarding longer and more-regular sleep may promote decreases in obesity rates and may improve metabolic dysfunction trends in school-aged children

In layman’s terms, what this all seems to boil down to is that while kids need to get their rest consistently, it appears that getting plenty of rest is of even more importance for overweight and obese children.

For more details about this study, click here.

I found this eye-opening video clip on CNN which highlights a brief yet highly-informative segment with Chef Domenica Catelli, author Mom-a-licious: Fresh, fast, family food for the hot mama in you!. In the video, Catelli explains how parents may be serving their family foods that pack on the pounds without knowing it!

That’s a scary thought for most parents to realize they are unwittingly feeding their kids overly-processed foods. Even the simplest of foods, like the classic peanut butter and jelly sandwich can either be highly natural or super processed, says Catelli, who recommends parents start becoming familiar with ingredient lists on food products. “If the list of ingredients is too long, avoid feeding that to your kids,” Catelli warns.

While the video clip is only about a minute long, it does highlight some easy tips and sound advice for any parent wanting to cut back on the calories and fat in their kids’ diets. Enjoy!

By the way, Catelli’s web site and blog are full of recipes and helpful resources. Check it out here.

Taryn Morrissey, an assistant professor in public administration and policy at American University who led the study, emphasizes that her findings are not meant to alarm mothers or make them feel bad about being gainfully employed.

“This is by no means bashing working moms,” says Morrissey. “It is a small effect. It’s not maternal employment per se that appears to be the reason for childhood obesity. No one has found a single smoking gun as the cause of childhood obesity, and our study is certainly no exception.”

The researchers considered factors including:

• physical activity
• time spent watching television or involved in structured activities
• maternal depression
• unsupervised time
• time spent with parents

However, none of these factors explained the association.

Perhaps, suggest the researchers, working parents find it harder to make time to cook healthy meals and fall back on caloric fast food or prepared foods.

In my view, while the focus of this study centers around working mothers, I believe working parents in general — moms and dads — have a responsibility to set some time aside for kids to dedicate towards physical fitness. Parents can start small by incorporating 15 minutes of activity 2-3 times a week. Limiting the amount of television kids consume in lieu of physical activity is also something that requires parental supervision. And ensuring children get a good night’s sleep seems to be an effective way to reduce the risk of obesity as well.

Working moms: What do you think about this study? I welcome your thoughts and input on this subject …

It’s time to examine the art of packing the perfect lunch.

While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds.
The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself.
According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, “When it comes to nutrition, children are not just miniature adults. Because they’re growing, they have different dietary needs.”
Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids needs.
Don’t have kids? Keep reading. You’ll need these steps when packing your own nutrient-dense, fitness lunches.

Step 1: Hydration
Every function of the human body requires water, so it’s a no-brainer that water should be included in your packed lunch. Eight glasses a day is a minimum.
It’s easy to fall into the trap of giving kids juice or soda pop, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water. This is one fight that is worth winning.
Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals.

Step 2: Protein

Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue.
Here’s a list of healthy protein sources: fish, beans, tofu, nuts, eggs, chicken, turkey, lean pork and lamb.
Limit the amount of high-saturated-fat protein that your kids eat to no more than 3 servings per week. These include cheese, hot dogs, salami, bacon and sausage.

Step 3: Whole Grains

Whole grains are one of the major building blocks of a healthy meal. The key word here is “whole” meaning not refined.
White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products.
Here’s a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta.

Step 4: Veggies

When it comes to veggies, variety is key. Choose a array of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytochemicals.
Don’t save vegetables for dinnertime. Pack each lunch with lots of colorful vegetables.
Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Invest in a small thermos and fill it with vegetable soup.

Step 5: Fruit

Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients.
Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar.
Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it will have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.

Step 6: Calcium

Your kids need calcium in order to build strong, healthy bones. It is important to incorporate calcium into each meal.

Calcium isn’t just found in dairy products. There are many plant sources that contain calcium that is more readily absorbed by the body than the calcium found in dairy.
Try these sources of calcium: nuts, dark leafy greens, salmon, broccoli, tofu, soy milk, sardines, beans, sunflower seeds, sesame seeds, low-fat milk, low-fat yogurt.

Step 7: Healthy Fat

You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child’s body.
Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated.

Remember that eating right is only half of the equation. Exercise is just as important when it comes to fitness and weight loss.