Tuesday Treats! The cost of fruits and vegetables make then a treat.
There was a great comparison that came out in the newspaper. Peaches are at their peak right now. A family who is struggling financially can either purchase a peach that would cost approximately $3 per person or they can buy a six pack of Kraft macaroni and cheese offering 18 servings for $2.99. In these economically trying times some parents who have great intention to improve the nutrition of their children have to also put food on the table with the least amount of cost.
So why do fruits and vegetables cost so much more? Why is it more expensive to eat healthy? One reason is that agricultural subsidies is much higher for meats, dairy and grains. This essentially means that a higher percentage of money given by the government to support agriculture is directed towards meat, dairy and grains. Fruit and vegetable farmers get a much smaller percentage of financial support. Another reason for the high cost of fruits and vegetables is that it takes much more overhead costs to maintain fruit and vegetables. They have to be picked at certain times and will stay fresh for only a limited time. Dairy, meats and grains can be processed, frozen or modified in other means to help maintain their “shelve life”
So what can government and society do to help lower the cost of fruits and vegetables. I think that if more governmental funds were used for fruits and vegetables in agricultural subsidies then farmers would quickly start farming for more vegetables and fruits. There are some research studies being started that are looking at more lower cost means of farming fruits and vegetables. Many cities are forming farmers markets which are supporting local growers. Keep in mind that one can always purchase frozen fruits and vegetables which are lower in cost.
So as we look at ways to improve the nutrition of children and fight our current childhood obesity epidemic we need to look at all of the modalities and levels of our society that can be involved. YoMedics is looking at this and helping educate families on healthy lifestyle behaviors. Check out our website at www.yomedics.com to learn more.
Moving Monday! Move with your child.
Take advantage of this day off from work. Hopefully you have a day of rest. Get out and move with your family. Don’t do work around the house. Take your kids and go for a walk, hike, bike ride, swim, play golf or do whatever allows your family to spend time together. Get exercise while bonding with your child or children. Show them that this is your time as a family to share an experience together.
Many times we get stuck into thinking that a holiday is an extra day to get work done around the house. Part of staying healthy and in shape is to have a day of mental rest. Breath the fresh air outside one more time before the weather starts to change. Pack a healthy picnic lunch and sit on a bench or nice rock and listen to the sounds of nature while you enjoy the time with your family.
All it takes is small steps such as this to help fight childhood obesity. Packing a healthy lunch or snack also allows your child to travel down the path of healthy nutrition. Breathing fresh air and spending time with family allows then to clear their mind. All the perfect ingredients for a great day. Enjoy and Happy Labor Day!
Science Stats Saturday! Taking cursive writing out of school.
I don’t have a statistic for today’s blog but I so awestruck by an article that I have to comment. I read an article this week that comments about the proposal by some to take out cursive writing in the school curriculum. At first my thought was “You have git to be kidding, who would want that?”. As I read on it stated that a recent poll found that 40% of individuals were in favor of removing cursive writing education from the classroom. I was amazed. The theory supporting the proposal is that our kids now a days are so computer savvy that they will not need to have the skill of cursive writing in their future.
WOW! To me this is like taking away some basic fundamental developmental skills that children need to obtain. The hand eye coordination and the artistic expressive nature that comes along with the skill of learning cursive writing is vital to brain development. Now I know some are out there saying that texting and typing involve hand eye coordination also, but I can not imagine that it is to the degree that actual writing involves. There are already studies coming out showing that computer screens/games are contributing to attention issues in children and adolescents. Let alone all the concerns of the sedentary activity of sitting at a computer and its contribution to childhood obesity. Lets also not forget to mention the studies that have come out showing that kids are lacking in the basic social skills needed to communicate face to face with another individual because they are texting or typing to friends instead of looking at them face to face. Kids no longer are capable of reading facial cues.
Keep a look out on this topic, as I am sure more will come out in the literature. My gut instinct though tells me this that this is another potential contributor to childhood obesity. If we as a society continue to support behaviors that promote sedentary behavior, poor childhood nutrition, lack of proper brain development then we only have ourselves to blame when our kids have shorter lifespans, have heart attacks as an obese adolescent or are suffering from diabetes or premature heart disease early in life.
I believe that Heather Quillen, my partner, and I are on the right track. We, as YoMedics, will continue to fight for the health of children, both mentally and physically. Keep an eye on www.yomedics.com.
Tuesday Treats! Learn how to read a food label.
If you want to help your child avoid childhood obesity and have them eat healthy childhood nutrition then go to your pantry and collect a few food items with labels on them. We are going to have a lesson on reading food labels today. Don’t worry, it is not that hard.
The food label lists nutrient amounts in grams. Grams are difficult to understand for many people, so let’s make it simple. One teaspoon of sugar (a form of carbohydrate) or fat is equal to 5 grams of sugar or fat. For example, one 12 oz. can of Coke contains 38 grams of sugar, that is = to 8 teaspoons of sugar! If an order of French Fries has 15 grams of fat, that is = to 3 teaspoons of fat on your potatoes. By converting grams to teaspoons, you can better understand the amount of sugar or fat in that product.
By looking at the food label you can pick items that have lower amounts of sugar and fat. Go through some of your favorite foods and check the labels. Choose foods that contain lower amounts of sugar or fat. Grab a teaspoon out of the drawer and do some demonstrations with your child. This will be a great learning tool for you also. Have fun with this. Ask your child what would be better options or ways to decrease the amount of sugar and fat on food. This is just a sampling of some of the great stuff you learn when you participate in one of YoMedics programs. Check out our website at www.yomedics.com today.
Moving Monday! Get out and move.
Many times we talk about the need for proper exercise for kids to fight our childhood obesity epidemic. In reality, all kids need to do is just move to help lose weight and become more fit. There was a “Sports Skills and Fitness” study that came out of India that found if kids just had the opportunity to “play” 3-5 days every week for 9 months the percentage of fit kids increased from approx 55% to 68%. The children in this study were between the ages of 5 and 9 years.
What I feel is so upsetting about this study is that it brings us back to the reality that many under served children do not even have a safe place to play in their community. Then there are those children who have a safe place to play, move and get exercise but don’t have the support, encouragement or guidance to help them understand the importance of taking care of their health.
Children need role models. They need someone to show them that it is OK to play and have fun. They need someone to play with them. If your community is not safe for your child to play outside alone then play with them inside. Play hide in seek, see who can do the most sit ups or jumping jacks or have them help clean the house. All they need to do is move their bodies. If you have the financial resources to drive or take the bus to a park or community center in a safe area of town then make a day of it. Take a sack lunch and water, enjoy!
It is not the difficult to improve childhood nutrition and fitness. It just takes commitment. That is our biggest hurdle. This is why YoMedics blogs, offers free newsletters and develops curriculum for schools, health care providers and communities. All you have to do is take the time to apply the basic principles that we teach. Check out our website at www.yomedics.com and see for yourself. Look at our sample guides and start teaching children today how to be healthy in mind and body.
Science Stats Saturday! A healthy heart makes a healthy mind.
I love the new research that just came out showing that the healthier the heart pumps the slower our brain ages. A slow pumping heart leads to decreased blood flow to the brain. This decreased blood flow may speed up aging of the brain and potentially compromise cognitive function. The medical community is seeing increasing amounts of atherosclerosis in pre-teens and adolescents due to poor nutrition and exercise habits. This atherosclerosis, or hardening of the arteries, leads to decreased blood flow to the heart. Hence a child’s cognitive function may be affected by poor childhood nutrition and lack of exercise.
We already know that poor nutrition and lack of eating daily breakfast can affect academic performance in school. Now we are starting to see how continued poor nutrition and lack of exercise can affect one’s ability to achieve an optimal academic potential. This is frightening when studies show that less than 30% of adolescents participate in gym class or an after school physical activity. How will childhood obesity affect our future leaders of the world? How will our children be able to financially support themselves in the future? These are questions that are being asked as we watch children and adults become larger and less healthy.
So start making sure your child gets a minimum of 5 servings of fruits and vegetables per day. Have them drink more water and less sugar sweetened beverage. Limit their screen time to less than 2 hours per day and get them outside and play, exercise or just move for 60 minutes a day. These are all basic principles that YoMedics teaches in our YoPoweR! for Life programs. It isn’t hard, you just have to decide that you are going to make positive changes in your families lifestyle. YoMedics is here to help you. You can do it! Who knows, you may be helping your child to achieve higher successes in life by simple healthy lifestyle habits that you do when they are young.
Tuesday treats! Healthy childhood nutrition and preventing childhood obesity starts in the womb.
Many studies are now showing that your child’s risk of obesity may start before they are born. A study coming out of Children’s Hospital Boston and Columbia University found that women who put on more than 53 lbs during pregnancy were twice as likely to deliver a baby who had a high birth weight compared to women who gained 18 to 22 lbs during pregnancy. Doctor’s recommend that normal weight pregnant women gain 25 to 35 lbs during pregnancy. There is already an association between babies who have high birth weights and later obesity and diseases like cancer. There have also been some very interesting studies showing that infants whose mother’s diet during pregnancy included large amounts of sweetened foods and beverages prefer those sweetened tastes after birth.
So what does this mean? It means that healthy nutrition during pregnancy is the building block of healthy childhood nutrition. Women who are pregnant need to focus on a healthy diet consisting of fruits, vegetables, dairy, lean meats and whole grain. Of course indulge in that occasional treat of pickles and ice cream, but make it a treat, not an every day occurrence. Drink lots of water and avoid the sweetened beverages. Try to get some form of exercise in daily. Even a simple walk in the evening will improve a pregnant mom’s overall health and assist with a smooth delivery. Many gym’s now have exercise classes for pregnant women. Exercise and a healthy diet will also improve mood and help avoid those “baby blues” that sometimes occur after delivery.
Maintaining a healthy diet and exercise habits will be easier to continue on once the baby is born. Having a baby of normal birth weight starts your infant off on the road to health for their life. Childhood obesity needs to be prevented from day 1 and this is the best way to start fresh. What a great feeling for a mom to have knowing that she gave her unborn child the gift of health.
If you have a friend who is pregnant try these simple early baby shower gifts. Sign them up for an exercise class for pregnant women at a gym, buy them a fruit of the month gift basket or a yoga for pregnant women DVD. Let them know that you are purely trying to help them give their baby a healthy start to life.
So now you have it! Healthy childhood nutrition and preventing childhood obesity starts in the womb. YoMedics has been talking about this concept of early education for a while now. Start teaching your children when they are young the importance of a healthy lifestyle. YoPoweR! your child to have a healthy body. Sign up for our monthly newsletter at www.yomedics.com to learn more great tips for health.
Moving Monday! The How to…’s of proper strength training for children and adolescents.
Strength training, also called resistance training, is a common component of sports and physical fitness programs. Strength training programs include the use of free weights, weight machines, elastic tubing or a child’s own body. Unfortunately, most gym’s have equipment that is designed for adults and have improper weight increments for children.
The benefits of strength training are abundant including improvement of sports performance, prevention of injuries, rehabilitate injuries and enhance long-term health. The improvements in long-term health can include cardiovascular fitness, body composition, bone mineral density, blood lipid levels and mental health.
Strength training can be of great benefit for children and adolescents. This is a great mode of activity to improve our current childhood obesity epidemic. Done under direct supervision and with proper technique, strength training can easily be part of a fun family activity.
Before any strength program be started for your child make sure they have seen their pediatrician or family practice physician and are medically cleared to participate. Of utmost importance is to remind your child that strength training is only a small part of an overall fitness program. Healthy nutrition and lots of fluid intake is key to properly fueling muscles, energizing the body and helping muscles heal from strength training. Please also stress to your child the health risks of and discourage the use of anabolic steroids and other performance-enhancing substances.
So what are some basic guidelines to follow for strength training for your child or adolescent?
1. Make sure they are medically cleared by their physician prior to the start of the program. Most children do not have the balance or postural control skills needed for proper strength training until after the age of 8 years, so wait until your child is developmentally ready.
2. Look for places that have proper equipment for children and adolescents or consider working with elastic bands and small free weights at your home. ALWAYS make sure their is adequate supervision and use of proper technique. Instructors or personal trainers should have a certification reflecting training and qualifications in pediatric strength training. Never leave your child unattended with free weights or exercise machines.
3. Make sure your child avoids explosive and rapid lifting of weights during routine strength training. This will only lead to poor technique and may cause stress on muscles.
4. Begin with no or low-resistance exercises until proper technique is mastered. When your child can perform 8 to 15 repetitions with good form then they can start to increase weight by 10% increments. Exercise should include all muscle groups, to include the core muscles (focusing on the trunk muscles such as the abdominal, low back and gluteal muscles), and should be completed through the full range of the joint involved.
5. Exercise sessions need to be done for 20 to 30 minutes and take place 2 to 3 times per week while continuing to add weight or repetitions as strength improves. Strength training more than 4 times per week as not shown any added benefit.
6. Make sure a 10 to 15 minute warm-up and cool-down period occurs with each session.
7. A strength training program should be a minimum of 8 weeks in duration to achieve strength training benefits. Don’t forget to add some sort of aerobic, ie biking, jogging, swimming, training to improve general health benefits.
8. Have your child evaluated by their physician immediately if any signs of illness or strain from strength training occurs before continuing program.
Make sure you have fun with your child. Make this a fun family activity that all can enjoy. This will allow you to improve your own health while spending time with your child. YoMedics strives to continue to educate families on healthy lifestyle behaviors. Through proper childhood nutrition and exercise we can combat our current childhood obesity epidemic. If you feel you would like to learn more tips to improve the health of your family go to www.yomedics.comand sign up for our free monthly newsletter.
Science Stats Saturday! Adult obesity predicts childhood obesity!
There have been numerous studiestrying to figure out what predicts if a child will become obese. Many of these studies have looked at birth weight, insulin levels, body composition, parental obesity and leptin gene concentrations. Consistently the studies have shown that childhood obesity is the dominant predictor of obesity 5 years later. And what predicts childhood obesity? Parental obesity, mom’s weight more than dad’s weight. We all would love to blame our genes, guess what, depending on the study you read, genes only come into play anywhere from less than 5% to maybe 30% of the time.
So what do we need to do? We need to start preventing childhood obesity very early in life. And believe me, when I say “we” I am not just talking to parents. “We” means all aspects of society from parents to educators, health care providors, community organizations and government agencies. Preventing childhood and adolescent obesity involves healthy childhood nutrition, getting enough exercise or active play and making it fun so that kids want to continue to do good things for their bodies.
This is what YoMedics is all about! Our programs for children focus on childhood nutrition, exercise, having positive thoughts and preventing childhood obesity. Sign up for our free monthly newsletter at www.yomedics.com to learn great healthy recipes or fun active things to do with your child or tips on being a great parent. What do you have to lose, except maybe your child’s ability to live a long and prosperous life. Don’t let your child become a statistic in the current childhood obesity epidemic. Visit www.yomedics.comtoday and start developing healthy lifestyle behaviors for your family tomorrow!
Tuesday Treat! Healthy treats for kids.
Try these 5 simple healthy treats for your child.
1. Peel a banana and dip it in yogurt. Roll in crushed cereal and then freeze.
2. Stuff a whole-grain pita pocket with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.
3. Make snack kabobs. Put cubes of a white low-fat cheese and grapes or strawberries on pretzel sticks.
4. Fill a waffle cone with cut-up fruit and top with low-fat yogurt. Drizzle with honey and cinnamon if desired.
5. Dip graham crackers in applesauce.
These are just a few wonderful, fun and healthy treats for your child to enjoy. Allow them to be involved in the preparation and assembly. Have fun with it and try different variations. Sign up for YoMedics free monthly newsletter and learn more great healthy lifetsyle tips for your child.
