The FunPack, Houston

Fitness Tips for Kids

2011-03-23T14:31:00.000-07:00

Almost 40 percent of children are overweight, and more than 16 percent are considered obese, according to the American Academy of Pediatrics. During the past 20 years, the prevalence of obesity has doubled among American children. It is important, therefore, that children learn how to incorporate physical activity into their daily schedules. That can set them up for a lifetime of healthful attitudes and behaviors related to fitness.

Find Out What Your Child Likes to Do

Sit down as a family and discuss alternatives for being active. Maybe your child enjoys hiking, walking on the beach or playing tag. Maybe your teen likes swimming or biking. Make it a point to set aside times during the week to encourage and enable him to participate in those activities. If your child is younger, you may want you to participate in the activity with him. This is healthy for both of you, so take advantage of this special time with your child.

Turn Off Sedentary Habits

In a world in which computers, cell phones and televisions often dominate the activities of children and adults, you may have difficulty breaking away from these predominantly sedentary activities. Put limits on the time your family spends in front of the television, on the cell phone and in front of the computer. Limit the television watching to specific shows, put a timer near the video game box. Turn your child on to physical activity by doing it together during family time that is designated for being active. Most importantly, set a good example for your children.

Encourage Physical Activity

You don't need to park your car in the spot closest to the store. Take a walk with your child. Instead of the elevator, take the stairs. Bike with your children instead of driving, if possible. Encourage physical activity by showing your child how she can do it in little ways every day. The website Healthy Children recommends 30 minutes of daily physical activity, including walking, biking, swimming or running.

Eat Healthily As a Family

Stick with lean proteins, foods high in fiber and whole grains. Select low-fat or nonfat dairy products and vegetable-based oils. Make sure snack options in the home include a lot of fruits and vegetables, and stay away from food that is high in sugar or simple carbohydrates. Eat together as a family a few times a week; a nutritious meal is an opportunity for you to be a positive role model and share a healthful experience with your child.

10 Summer Safety Tips

2010-07-06T12:31:00.000-07:00

Keep Kids Healthy and Safe This Summer

Summer is full of good times and fun, kids look forward to summer break all year long. Summer coincides with many activities, sports, trips and adventures, along with the good times also brings new sets of concerns.

There are summer health tips for kids that can be followed that will help children to make their summer break as safe as possible.

1. Summer Health Tip for Kids: Swimming Safety

There are basic swimming safety tips that can followed that could save a child's life during the swimmingseason. It is wise idea to teach your child to swim and/or take your child to swim lessons. Always make sure a child of any age is being supervised even if the child is an excellent swimmer. Although swimming is great fun, there are safety factors that should be considered when at a pool, for example no diving in the shallow end, running, pushing or holding another person under the water. When it rains and storms, no one should be in the water due to the possibility of lightning strike. Explaining and demonstrating these simple summer health tips to children can greatly reduce the chance of a crisis and give kids a better understanding of the importance of water safety.

2. Summer Health Tip for Kids: Sun Protection

Skin cancer is a great concern for kids and adults, skin cancer is on the rise but taking a few precautions can help reduce the chance of skin damage caused by the sun. Make sure kids wear at least an SPF 30 sunscreen every time they go outside even if it is not a sunny day, the overcast skies can be just as damaging to the skin as sunny skies. Have kids where a hat and sunglasses if they feel comfortable, it is a great way to protect the ears, head, neck and eyes from sun exposure as they areas tend to be susceptible to sun damage.

3. Summer Health Tip for Kids: Bug Bites

Older kids can benefit from wearing insect repellent but making sure to wash the repellent off at the end of the day once their outdoor activities are over is equally as important. Younger children can benefit from being covered as much as possible such as long sleeved, light weight and light colored fabric as a good choice. If bug allergies are a concern such as bee stings, make sure to have the appropriate medications on hand and make people aware of your child's medical concerns whom are often around your child.

4. Summer Health Tip for Kids: Staying Hydrated

Kids should be drinking water throughout the day to stay hydrated, a water bottle carried around through the day can really help to prevent dehydration and sluggishness. Drinking lots of water is so important especially when kids are out in the hot sun and children's bodies tend to lose a lot of water through sweat.

5. Summer Health Tip for Kids: Bicycle Safety

Children get around by bike and most love to just ride around the neighborhood but knowing the rules of the road and protecting the body while bicycling is of great importance. Most drivers license facilities offer bicycle safety brochures for free and taking the time to go over the rules for bicycle traveling can really help to keep a child safe. There are many areas of the body that can be protected while riding a bicycle but the most important area to protect is the head, bicycle helmets are readily available at discount stores and specialized sporting good stores.

6. Summer Health Tip for Kids: Summer Allergies

Summer time allergies can create havoc for a child, meeting with a physician before summer starts and making a plan of action of allergy prevention for your child can really help to alleviate the allergies before they start and help to make your child's summer more enjoyable.

7. Summer Health Tip for Kids: Hot Cars

It is imperative to never leave a child of any age in a closed up car in the summer for even a few minutes. Even on a cool day with the sun shining can cause a car to heat up quickly, kids especially infants can overheat and get heat stroke in a matter of minutes. The few minutes saved by not removing a child from a vehicle is not worth the risk of death to your precious cargo.

8. Summer Health Tip for Kids: Fireworks Safety

Kids should never be allowed to play with any type of fireworks of any kind. Fireworks of any type give off tremendous heat and a serious burn or body part damage is always something that is possible when fireworks are being used. Fireworks should be left to the professionals.

9. Summer Health Tip for Kids: Poisonous Ivy and Other Poisonous Plants

Educating kids on the poisonous plants that may surround their play area is the first and most important step in poison prevention. If poisonous contact does occur, make sure to have any over the counter medication or prescription medication on hand so that the medication can be applied immediately to the affected area.

10. Summer Health Tip for Kids: Playground Safety

Many of the bumps and bruises that children receive come from the playground. If a child follows simple safety rules such as no pushing, kicking, running too fast and waiting your turn, many of the injuries can be prevented. Most schools have playground rules and explaining to your child that the same playground rules learned at school apply even during the summer may help to reduce the chances of a hurt child.

The summer health tips for kids highlighted here can make for a more enjoyable summer for you and your child. While summer should be fun, laughter and good times, keeping that summer fun going can happen by following some simple summer health tips for children.

Sources:

www.pediatrics.about.com

www.entnet.org

http://www.associatedcontent.com

Spring Time and Children's Health

2010-04-20T12:37:00.000-07:00

Spring time is now here. For most children, this means more outdoor activities (swimming, camping, bike riding, etc.). For all parents, this means being extra vigilant to keep your child safe and healthy.

This article discusses some tips to keep your child safe and healthy this spring, including:

Avoiding and Treating Spring Allergies, which can cause your child to have a lot of sneezing, plus a clear runny or stuffy nose, itchy and watery eyes and a cough, especially when he has spent a lot of time outside.
Water Safety to protect your children when they are swimming or boating. Most importantly, always supervise your children around the water.
Sun Safety to prevent damage from too much exposure to the sun. Regular use of sunscreen in children can lower their risk of skin cancer by almost 78%. But remember that sunscreen only works if you use it correctly and it does not substitute for limiting too much sun exposure. Many parents make the mistake of using sunscreen and then allowing unlimited sun exposure.
Using Insect Repellents Safely to prevent bites from mosquitoes, etc. which can make your child miserable.

Help your child enjoy Spring by following the basic health and safety tips that are described in the rest of this article.

By Vincent Iannelli, M.D., About.com Guide

Keep Kids Healthy As Winter Gives Way to Spring

2010-03-26T09:00:00.000-07:00

When days get longer and the weather begins to warm up, it's a sure sign that spring is around the corner. After months of cold temperatures and gray skies, just about everyone looks forward to spending time outdoors taking in the sights, sounds and scents of the season. But with temperatures rising and flowers, trees and grasses beginning to bloom, it's also time to protect kids from seasonal allergies and sun exposure. Here are some tips for keeping kids healthy all spring long.

* Look out for signs of seasonal allergies. Hay fever, also known as allergic rhinitis, is a common problem in both infants and children. Common symptoms include repeated sneezing, a stuffy or runny nose with clear drainage or congestion, itchy eyes and nose, throat clearing, sore throat, and/or a cough that tends to worsen at night and in the morning. Kids with seasonal allergies also tend to breathe through their mouth a lot and may have dark circles under their eyes.

* Limit kids' exposure to common allergens. While it's impossible to keeps kids clear of all outdoor allergens, there are some common-sense steps that can help minimize their impact, such as keeping kids indoors and closing windows in the early morning when the spring tree pollen count is highest, not hanging clothes outside to dry and bathing kids at bedtime to help minimize nighttime allergies.

* Protect skin from the damaging effects of spring sun. After being indoors for much of the winter, kids are eager to spend as much time outdoors as possible. To protect their skin during the spring months, break out the sunscreen and their favorite hats. When choosing a sunscreen for a baby, toddler or young child, look for a product that offers broad-spectrum UVA and UVB protection with a minimum SPF of between 15 and 30. Also consider a product that is water resistant and one that is hypoallergenic and free of fragrance.

* Don't forget about eye protection. The lenses of children's eyes are extremely sensitive. Just as taking care of kids' skin can help prevent skin cancer in adulthood, eye protection can protect kids' eyes from developing certain conditions, like cataracts and macular degeneration, later in life. Everyone, including kids, should wear sunglasses year-round, but especially during spring and summer. Make sure to choose sunglasses that provide 100 percent UV protection. Hats with brims large enough to shade the eyes, while not as effective as sunglasses, also offer moderate protection from the sun.

Information by: http://fwnextweb1.fortwayne.com/adv/special/2010/springfever/article0014.html

Christmas Tree Safety

2009-12-17T11:43:00.000-08:00

Tips to Keep Your Holidays Safe and Enjoyable

A Christmas tree is a sight to behold by the families who take the time to decorate one. Here are some tips to keep your tree from becoming a safety hazard for your kids.

As the holiday season approaches, you will fill your home with pretty decorations, lights and gifts that will catch your toddler’s eye and insatiable curiosity. When you have a little one in your home, you always make sure that you have covered electrical outlets and that you keep candles out of reach, but have you considered Christmas tree safety as well? Here are some tips to keep your child safe around the Christmas tree this season.

Consider Using an Artificial Tree

It is true that real Christmas trees look and smell fabulous, and it is hard to duplicate that with an artificial tree. However, when you have young children in the home, an artificial tree may be in order. If your child suffers from allergies, then he or she may develop respiratory problems around a real tree. Also think about the needles that a real tree drops to the floor. Even if you find the freshest tree you can, you will still have sharp needles falling. Young children may choke on these needles or if you have a crawler, then they can get poked. In addition, a real tree becomes dry and brittle after awhile and can pose a fire hazard, especially with all the lights on your tree. There are many beautiful artificial trees that will look just as good.

Off the Hook

The next thing you will want to consider when you are thinking about Christmas tree safety around your children are the hooks that are often used on your decorations. While these are inexpensive and easy to use, they can hurt your child. Now is the time to get rid of those sharp hooks and use something else for hanging. Consider using pretty ribbon instead. Not only will this be much safer, but it enables your child to hang decorations on the tree without help.

Pack Away the Breakables

Chances are that you have Christmas tree decorations that you love. Maybe they were handed down to you from your grandmother or mother. If they are breakable, then you will want to pack these away until your children get a little older. Instead of using your most expensive or collectible ornaments when your child is small, use this as an excuse to decorate your tree with plenty of child-made (and non-breakable) ornaments. All young children will be curious about those pretty balls and baubles. Accidents do happen, so make sure that falling ornaments will not break. The same goes for ornaments with very small pieces. These could pose a choking hazard to your child. Keep them off the tree for now.

Winter Nutrition!

2009-12-11T08:28:00.000-08:00

Good food for high-performance health:

With the right foods, your kids can stay happy and healthy all winter long. Here’s good advice on power-packed foods that help kids perform at their peaks — and how to get your kids to love them.

Beat the bugs:

Since winter is the season for sniffles and coughs, help your kids beat the bugs by boosting their immune systems through nutrition. Vitamin C scores big in the fight against the common cold. At mealtime, add garlic and onion — two potent anti-cold agents — to sauces and soups. Zinc fends off colds, too, and kids will eat it up when you serve it via whole grain breads, nuts, beans, peas and hard cheeses. Also, vitamin-rich fruit smoothies satisfy cravings for sweets, and pectin-rich apple dishes fan cold-fighting flames in young bodies.

Add mental muscle:

Good nutrition is about more than revving up your kids to run through their daily paces. When you add mental muscle — teaching them the whys of healthful eating — you raise children who will run the race with wise eating habits.

Fix fun foods:

You need to make smart choices for kids at this stage. Left to their own devices, they’ll eat anything — trust us! Plan creative snack times. Young children need smaller, more frequent meals, so think of snacks as meals. Choose healthful foods such as dried fruit or cereal in fun shapes. Use cookie cutters to transform whole grain breads into fun animals (anybody want to nibble on a dinosaur?) and show your child that healthful choices can also be fun.

Stash wisely:

Teach these eager learners the whys and hows of smart eating to encourage a lifetime of good food choices. Stash nutritious snacks they can enjoy between meals. Stock your kitchen with fresh and dried fruit, cut-up veggies, whole grain cereals, whole wheat crackers, pretzels and cheese. Add 100 percent fruit juice to seltzer water as a fizzy replacement for soda. Try new foods together. At mealtime, fill kids' plates with small servings of all foods offered at that meal. Tell them they don't have to clean their plates unless they want seconds.

Reinforce goals:

Give older kids plenty of structured opportunities to practice what you have taught them about healthful eating. Talk about nutrition together. Have family members take turns being the official "Family Food Coach" in setting lifestyle goals that support good health. Get everyone thinking by asking, "What’s a fun way to eat more vegetables?" Focus on manners, too. Teach your kids how to graciously say "no" to poor choices with comebacks such as, "Would it be OK if I had more carrots and dip instead?"

All activities should be parent supervised. Parents, please make sure that the tools and items needed for a project are appropriate for your child.

This information brought to you by:
http://www.nesquik.com/adults/healthandnutrition/articles/nutritionignition.aspx

Winter Fitness - By Kelly Burgess

2009-12-02T13:36:00.000-08:00

Winter can make staying fit a real challenge. While playing in the snow is fun, sometimes it's too cold to even do that safely. Sometimes there isn't even any snow – it's just cold! Parking yourself in front of the TV or video games not only leads to weight gain, but kids can get pretty rowdy if they're cooped up without a physical outlet for their energy.

No one knows that better than Debi Pillarella, M.Ed., C.P.T., a nationally recognized expert on children's fitness and the mother of two boys, ages 8 and 10. "My sons are typical boys; they like video games just like other kids, but they do have a time limit," she says. "I use timers a lot, and I'll just tell them it's time to go and get some physical activity. I've made it a habit, just like brushing their teeth or going to bed."

In the House
If you have an unfinished basement, as the Pillarella's do, kids can rollerblade and even play soccer or baseball with some softer equipment. Pillarella also suggests the following:
Create a Bucket O' Fitness Fun:

Jump ropes
Resistance bands
Hacky sack balls
Nerf balls
Light weights
Hula hoops
Bouncing balls
Cones
Bean bags
Create a Gym-like Atmosphere:

Mats
Fitness stations
Fun music
Weights (empty milk jugs filled with water)
VCR/CD player and TV with fitness tapes

Play Fun Fitness Games:

Balloon relays
Cotton ball (as "snow" balls) fights
Indoor Olympics
Fitness Jar Fun (pick an activity out of a jar)

Many of the above activities can be done as a family or just by the children. When the kids are younger, Pillarella says it's very important to get involved in the physical activity. Parents are important guides and teachers in how to be active. However, as they get older, say older elementary to middle school, parents can step back a little more and expect children to be active on their own, so they know how without always having Mom right there. This is particularly important as they move into their teen years and become naturally more sedentary. At that age, it's not wise to force them because they'll resist, but if they have the tools they may continue an active life.

Imagination Station

Melinda Sothern, a licensed clinical exercise physiologist and a research faculty member and director of the Pediatric Obesity Clinical Research Section at the Louisiana State University (LSU) Health Sciences Center in New Orleans and the author of Trim Kids™: The Proven 12-Week Plan That Has Helped Thousands of Children Achieve a Healthier Weight (Harper Resource, 2001), agrees that kids need to be directed to fitness activities and given plenty of opportunity to be active. She invented the concept of the Imagination Station, which can be set up anywhere in the house. Sothern says the Imagination Station should include these things:

A couple of old mattresses on the floor so everyone can jump from one to another
Boom box for dancing to the music
Hula hoops
Jump ropes
Skip it
Foam mats and wedges to jump and roll around on
Cardboard boxes for imaginative play
Hopscotch mat
An action game like Twister™
A plastic tub filled with costumes and other dress-up accessories
Toy musical instruments for a marching band
Microphone to imitate the cool moves of your favorite singer
Batons, small flags, pom-poms
Play tents or make one out of furniture and sheets
Indoor basketball hoops with soft basketballs
Soft, indoor baseball mitts and gloves
Juggling balls
Kid-safe dart boards and other target games

Sothern also says that exercise equipment, such as treadmills, traditionally used by adults can be used by older children, as long as they're well-supervised. She cautions that it will become boring to them fairly quickly. Pillarella also notes that studies show that because a child's thermo regulatory system works differently than adults, short bursts of activity, such as they get when they play, are more effective to achieve fitness than longer sessions, such as 30 minutes on a treadmill.

While exercising at home is always handy and can be done even with only short amounts of free time, sometimes it's fun to get out and do something different. One ideal way for everyone to get active would be to join a gym, either one that targets the whole family or one that is just for kids.
Matthew Hendison, executive vice president of marketing and entertainment for My Gym Enterprises, says kids love the activities offered by gyms targeted specifically for them. "When kids can't get out to play, either because it's not safe or is too hot or too cold, a gym targeted to their age group can be a great benefit," he says. "Everything is focused on their abilities and size."

Gyms for kids are a good choice if the local gym doesn't have any programs for kids; they are also a good choice for city dwellers. Pillarella says that if families are looking for a gym membership everyone can use, be sure they offer programming for all ages. Here are some things to look for:

Children's programming. Be sure this is targeted toward specific fitness activities and is not just a supervised play area or daycare.
Be sure the personal trainers have certifications in working with children.
Family activities, or not. If parents prefer working out alone while their children work out elsewhere, be sure this is not a gym where everyone works out together.
Same advice for those who do want to work out with their children.
Programming for teens. This should be less structured and more fun. Tennis, for example, is an activity most teens enjoy.
Not everyone can afford a gym membership, but there are plenty of other out-of-the-house activities that can be done indoors with little or no cost. Pillarella suggests one of the following activities:

Mall walking
Bowling
Indoor water park/pools
Climbing walls
Fun centers
School gyms (open after school gym time)
Indoor skating rinks
Also, don't forget just old-fashioned outings that don't seem like exercise; going to a museum, for example. Pillarella says to wear a pedometer, and you may be surprised how far you've walked on a day when you just thought you were having fun.

Information found at:
http://www.iparentingfitness.com/articles/family-fitness/fit-as-a-family-4428/

Thanksgiving and Children

2009-11-23T08:01:00.000-08:00

Get kids involved in Thanksgiving planning and cooking

Most young children enjoy being a 'helper' and its a fun way to spend time together. They also enjoy cooking and will be proud to share the healthy dish they helped prepare for Thanksgiving. As you prepare for Thanksgiving you can use this time to get kids involved and teach them about new foods and healthy eating. There are plenty of ways to get kids involved.

Kids can:

help come up with the menu
find items on the grocery list
find different colored seasonal vegetables
wash vegetables and fruits
help measure and mix ingredients
add fresh fruits and vegetables to platters
make cute Thanksgiving decorations
set the table

Quick Thanksgiving nutrition facts and tips to keep your family healthy

This holiday season is a great time to take steps to keep your family healthy. Kids are developing their habits through the daily experiences. Since Thanksgiving is the kick off for the holiday season, demonstrate healthy holiday habits. This Thanksgiving you can teach the kids how to prepare for Thanksgiving by making healthy choices.

Don’t forget breakfast. Start the morning with a healthy pumpkin smoothie.
Don’t starve. Avoid trying to save your appetite for dinner or you will tend to overeat.
Cook with natural ingredients. The first Thanksgiving celebrated in 1621 had no processed foods and no access to sugar
Shop smart. Buy fresh seasonal fruits and vegetables for a better price such as squash, carrots, turnips, and pumpkins.
Go for Veggies! Cook healthier, low calorie seasonal vegetables for a nutrient packed meal.
Cook healthy. Look for healthier substitutes for your recipes by substituting whole grains and low fat items whenever possible. See our list of healthy Thanksgiving substitutes.
Think out of the box! Consider fish or a vegetarian meal for your main entrée.
Start the festivities with healthy choices. Offer some tasty and healthy appetizers with low fat dips to keep the calories down!
Use low fat creams for soups and desserts.
Get moving! After dinner, get the family active with fun indoor or outdoor activities.
Don’t beat yourself up! If you feel like your family forgot their healthy habits, then just get the family back on the healthy track.

Tips on Thanksgiving Portion Control – Avoiding overeating

The average person will eat about 4500 calories on Thanksgiving Day! With so many delicious foods and the excitement of the holiday it is easy to get carried away and over eat. But with a few portion control tips, you can eat less and teach your children to eat sensibly, even during the holidays.

Think small - serve in smaller serving dishes to encourage smaller portions
Use smaller plates and bowls to help portion control
Plan for leftovers to reduce the chance of over-eating- you’ll save time on future meal preparation too!
Make a low fat vegetable based soup as a starter
Limit starches such as potatoes, stuffing, and rolls, instead fill your plate with more vegetables
Drink plenty of water.
Avoid seconds. If you can't resist the second helping, focus on refilling your plate with vegetables and other lower calorie choices
Enjoy desserts however, slice your pie into 16 slices and use nonfat whipped cream.
Use small plates or tea cups to reduce portion size when serving the desserts
The Thanksgiving holiday can be the start of a hectic holiday season. We get into such a rush that we might be tempted to throw all our healthy habits out the window. But it can also be a time to take steps to simplify, slow down and enjoy the simple pleasures of family. It can be a time when the whole family can remember to be thankful for healthy foods and a healthy family. And isn’t being thankful about our blessings what this holiday is really about.

We hope you have a wonderful, enjoyable and healthy Thanksgiving.

Credit to:
http://www.nourishinteractive.com/parents_area/healthy_family_nutrition_newsletter/planning_healthy_thanksgiving_tips_healthy_eating_portion_control_easy_thanksgiving_foods_kids_cooking

Tips for Raising Heart-Healthy, Active Children

2009-11-18T13:44:00.000-08:00

Help your children develop good physical activity habits at an early age by setting a good example yourself. Practice heart-healthy habits.
Limit television, movies, videos and computer games to less than two hours a day. Substitute the rest of leisure time with physical activity.
Plan family outings and vacations that involve vigorous activities such as hiking, bicycling, skiing, swimming, etc.
Give your children some household chores that require physical exertion, keeping in mind their levels of strength, coordination and maturity. Mowing lawns, raking leaves, scrubbing floors and taking out the garbage not only teach responsibility but can be good exercise.
Observe sports and activities your children like, then find out about lessons and clubs. Some children thrive on team sports; others prefer individual activities. Some activities, like tennis and swimming, can be enjoyed for a lifetime and are much easier to learn during childhood.
If it's safe to walk or bike rather than drive, do so. Use stairs instead of elevators and escalators. Increase the distances you and your children walk.
Stay involved in your child's physical education classes at school. At daycare, make sure the kids exercise at least 20 minutes a day. Ask about frequency of classes and activity, class size, curriculum (instruction in lifetime fitness activities as well as team sports should be emphasized), physical fitness assessments, qualifications of the teacher (should hold appropriate certification in physical education and be an appropriate role model for students). Physical fitness should be measured at the beginning and end of each year, and goals should be established for each child. Encourage your school board to emphasize skills students can use for the rest of their lives.
Discourage homework immediately after school to let children find some diversion from the structure of the school day. Kids should be active after school and before dinner.
Choose fitness-oriented gifts -- a jump rope, mini-trampoline, tennis racket, baseball bat, a youth membership at the local YMCA or YWCA. Select the gift with your child's skills and interests in mind.
Take advantage of your city's recreation opportunities -- from soccer leagues to fun runs. Check out the various camps or organizations like the Sierra Club that sponsor outdoor activities such as camping, hiking trips and bird watching.
Free your infant from mechanical restraints as much as possible. Strollers and playpens are high on convenience but low on activity potential. Try to unleash your diapered dynamo whenever and wherever he or she can safely move around.
When your children are bored, suggest something that gets them moving, like playing catch or building a snowman in the yard.

This information brought to you by the American Heart Association:
http://www.americanheart.org/presenter.jhtml?identifier=825

Children's Fitness

2009-11-12T07:10:00.000-08:00

Keeping Kids Moving
By Gwenn Schurgin O’Keeffe, MD, FAAP
Your Kid’s Health, The Salem News
May 20, 2003

Kids are remarkable in their ability to turn anything into a playground. My three year-old nephew, H, never stops moving. I’m convinced he is related to the Energizer Bunny! In a hotel restaurant recently, he literally ran circles around every table, laughing and smiling until he was finally caught. Later that day we went for a walk and he gleefully jumped in the air with one arm held high yelling “up, up and away!” as Superman. He told me I could be Batman or Wonder Woman. If only we could bottle this energy and primal urge to run and play – all our exercise woes as older kids and adults would just melt away!

It’s a fact that kids are not as active today as in generations past. Hectic lives with dual-working parents and complicated daycare/after school plans leave little time for old-fashioned running around. According to the American Heart Association, kids in the United States are much less fit than kids a generation ago, thus causing some serious health implications, especially for their hearts, which become affected by weight gain (which can lead to obesity), high cholesterol and high blood pressure. Here is the other very real issue: out-of-shape kids become out-of-shape adults; and, these adults are the ones more likely to suffer strokes and heart attacks at young ages.

In addition to the heart-healthy benefits of exercise, kids, and adults, with active bodies are usually more energetic and happier than those not as active. The better children feel about themselves, the more interest they will be in participating with school and friends

How much activity should kids have? Just like with food, the overall guidelines are similar for both kids and adults, and have been put into a special “Children’s Activity Pyramid”. You can check this out yourself at: www.muextension.missouri.edu/explore/hesguide/foodnut/gh1800.htm. The pyramid is designed for kids, and is developmentally appropriate as well as practical – even for the busiest of families. You can print and post the colorful guide, as well as a blank pyramid for your kids to fill in with their own activities.

From the tip to the base, here is the “Children’s Activity Pyramid”:

Reduce time spent with TV and video/computer games; don’t sit for 30 minutes or more at a time
Two to three times a week, engage in playtime and fun activities like dancing, martial arts, swimming, and tumbling
Three to five times a week, engage in real aerobic activities, from biking to soccer to old-fashioned games like tag and hide-and-seek (20 minutes or more is the goal for these activities.)
Everyday, as much as possible, play outside, use the stairs, help around the house and in the yard, pick up toys, walk, etc.
Have fun!

Luckily for us, kids have an inner urge to move – what we need to do is tap into that and help our kids stay active as they get more and more captivated by the world of technology. If kids see the adults in their lives exercising and limiting sedentary activities, they will be more likely to do so. TV shows, videos, computer games all have their place but should be a small part of any child’s day – less than two hours per day is the “official” recommendation. Try a family challenge for a few days to see who can do this the longest – initially it may be hard to resist the temptation to plop on the couch and flick on a show. But, as with anything, the more you do the more it will become second nature!

Here’s to a healthy and more active week!

Coping with a Picky Eater

2009-11-06T13:30:00.000-08:00

“I’ve told you for the last time to eat your vegetables!” That’s a statement that is heard in homes with young children all over the country, possibly all around the world. Coping with a picky eater isn’t fun, but it doesn’t have to be impossible.

Consider using these ten suggestions for improving your picky eater’s eating habits. They may be what you’re looking for as you try to get them to clean their plate and eat all of the things you know are good for them.

1. Try something new. Even though the picky eater in your home may only want to eat macaroni and cheese or peanut butter and jelly sandwiches, don’t stop offering new foods. Make a rule that they have to eat at least one bite of a new food whenever they are offered. Keep offering new foods and you may be surprised if they actually start eating it.

2. Use an artistic flair. You’ve seen the beautiful meals in magazines and on television. Try making their plate visually appealing to entice them to try something new. Put a rainbow of foods on their plate. Find the different foods that come in their favorite color and create a meal around them.

3. Make subtle changes. There are a myriad of ways to alter recipes to make them healthier. Instead of using oil the next time you bake a cake, why not use applesauce. Make a fruit smoothie instead of a milkshake for dessert.

4. Get them involved. Ask your child to help you prepare meals starting with planning the menu, going grocery shopping, prepping the food, and then making a meal they and the whole family will love.

5. Set a good example. If you want your picky eater to eat their vegetables, they need to see you eating yours. Choose carrot sticks instead of potato chips. Have broccoli, cauliflower, and celery easily accessible in the refrigerator.

6. Stop in-between meal snacking, particularly right before a meal. Juice and milk also fill tummies, so you may want to give them water to drink during the meal.

7. Give them choices. Offer mashed potatoes or baked potatoes, peas or carrots, or strawberry or grape jelly on their sandwich. This is one way teach them to make decisions and give them control over what they eat.

8. Don’t let them treat you like a short order cook. Make the meal you planned for the family and that’s it. If they are hungry, they can eat what you’ve fixed.

9. Remember that being picky about what they eat may be a phase. Their tastes can change from day to day, so tomorrow they may like everything they didn’t like today.

10. Be sure they try something at least twice before declaring that they don’t like it. If they don’t want to eat what’s being served, let them know that they can sit quietly at the table with the family until the meal is done.

Coping with a picky eater isn’t an easy task, but it doesn’t have to be a tug-of-war. Continue to offer them new foods and expect them to at least try them. It’s quite possible that they will outgrow being a picky eater and when it happens you can be glad you used one or more of these suggestions.

Need more ideas for recipes that kids will enjoy? Kid Approved Meals may be just what you need. Kid Approved Meals will help you quickly and easily propare healthy meals that your kids will enjoy.

Credit to:

http://www.kidsfitnesscentral.com/coping-with-a-picky-eater/

Halloween Safety!

2009-10-30T13:45:00.000-07:00

Anytime a child has an accident, it's tragic. The last thing that you want to happen is for your child to be hurt on a holiday, it would forever live in the minds of the child and the family.

There are many ways to keep your child safe at Halloween, when they are more prone to accidents and injuries. The excitement of children and adults at this time of year sometimes makes them forget to be careful. Simple common sense can do a lot to stop any tragedies from happening.

1. If you set jack-o-lanterns on your porch with candles in them, make sure that they are far enough out of the way so that kids costumes won't accidentally be set on fire.
2. Make sure that if your child is carrying a prop, such as a scythe, butcher knife or a pitchfork, that the tips are smooth and flexible enough to not cause injury if fallen on.
3. Kids always want to help with the pumpkin carving. Small children shouldn't be allowed to use a sharp knife to cut the top or the face. There are many kits available that come with tiny saws that work better then knives and are safer, although you can be cut by them as well. It's best to let the kids clean out the pumpkin and draw a face on it, which you can carve for them.
4. Treating your kids to a spooky Halloween dinner will make them less likely to eat the candy they collect before you have a chance to check it for them.
5. Teaching your kids basic everyday safety such as not getting into cars or talking to strangers, watching both ways before crossing streets and crossing when the lights tell you to, will help make them safer when they are out Trick or Treating.

	Swords, knives, and similar costume accessories should be short, soft, and flexible.
	Avoid trick-or-treating alone. Walk in groups or with a trusted adult.
	Fasten reflective tape to costumes and bags to help drivers see you.
	Examine all treats for choking hazards and tampering before eating them. Limit the amount of treats you eat.

	Hold a flashlight while trick-or-treating to help you see and others see you.
	Always test make-up in a small area first. Remove it before bedtime to prevent skin and eye irritation.
	Look both ways before crossing the street. Use established crosswalks wherever possible.
	Lower your risk for serious eye injury by not wearing decorative contact lenses.
	Only walk on sidewalks or on the far edge of the road facing traffic to stay safe.
	Wear well-fitting masks, costumes, and shoes to avoid blocked vision, trips, and falls.
	Eat only factory-wrapped treats. Avoid eating homemade treats unless you know the cook well.
	Enter homes only if you're with a trusted adult. Otherwise, stay outside.
	Never walk near lit candles or luminaries. Be sure to wear flame-resistant costumes.

Kids and Food: 10 Tips for Parents

2009-10-19T10:44:00.000-07:00

It's no surprise that parents might need some help understanding what it means to eat healthy. From the Food Guide Pyramid to the latest food fad, it can be awfully confusing.

The good news is that you don't need a degree in nutrition to raise healthy kids. Following some basic guidelines can help you encourage your kids to eat right and maintain a healthy weight.

Here are 10 key rules to live by:

Parents control the supply lines. You decide which foods to buy and when to serve them. Though kids will pester their parents for less nutritious foods, adults should be in charge when deciding which foods are regularly stocked in the house. Kids won't go hungry. They'll eat what's available in the cupboard and fridge at home. If their favorite snack isn't all that nutritious, you can still buy it once in a while so they don't feel deprived.
From the foods you offer, kids get to choose what they will eat or whether to eat at all. Kids need to have some say in the matter. From the selections you offer, let them choose what to eat and how much of it they want. This may seem like a little too much freedom. But if you follow step 1, your kids will be choosing only from the foods you buy and serve.
Quit the "clean-plate club." Let kids stop eating when they feel they've had enough. Lots of parents grew up under the clean-plate rule, but that approach doesn't help kids listen to their own bodies when they feel full. When kids notice and respond to feelings of fullness, they're less likely to overeat.
Start them young. Food preferences are developed early in life, so offer variety. Likes and dislikes begin forming even when kids are babies. You may need to serve a new food on several different occasions for a child to accept it. Don't force a child to eat, but offer a few bites. With older kids, ask them to try one bite.
Rewrite the kids' menu. Who says kids only want to eat hot dogs, pizza, burgers, and macaroni and cheese? When eating out, let your kids try new foods and they might surprise you with their willingness to experiment. You can start by letting them try a little of whatever you ordered or ordering an appetizer for them to try.
Drink calories count. Soda and other sweetened drinks add extra calories and get in the way of good nutrition. Water and milk are the best drinks for kids. Juice is fine when it's 100%, but kids don't need much of it — 4 to 6 ounces a day is enough for preschoolers.
Put sweets in their place. Occasional sweets are fine, but don't turn dessert into the main reason for eating dinner. When dessert is the prize for eating dinner, kids naturally place more value on the cupcake than the broccoli. Try to stay neutral about foods.
Food is not love. Find better ways to say "I love you." When foods are used to reward kids and show affection, they may start using food to cope with stress or other emotions. Offer hugs, praise, and attention instead of food treats.
Kids do as you do. Be a role model and eat healthy yourself. When trying to teach good eating habits, try to set the best example possible. Choose nutritious snacks, eat at the table, and don't skip meals.
Limit TV and computer time. When you do, you'll avoid mindless snacking and encourage activity. Research has shown that kids who cut down on TV-watching also reduced their percentage of body fat. When TV and computer time are limited, they'll find more active things to do. And limiting "screen time" means you'll have more time to be active together.

Reviewed by: Mary L. Gavin, MD
Date reviewed: February 2009

Kids and Breakfast

2009-09-25T09:26:00.000-07:00

Do your kids eat breakfast?
By many reports, 40% of kids don't.

But everyone knows that breakfast is the most important meal of the day, right?

Here is some proof:

The State of Minnesota Breakfast Study showed that 'students who ate breakfasts before starting school had a general increase in math grades and reading scores, increased student attention, reduced nurse visits, and improved student behaviors'

Children who eat a healthy breakfast 'meet their daily nutritional needs, keep their weight under control, have lower blood cholesterol levels, attend school more frequently, and make fewer trips to the school nurses office complaining of tummy aches.'*

Kids 'who eat breakfast are more likely than children who skip breakfast to consume foods with adequate levels of minerals, such as calcium, phosphorus, magnesium, and vitamins, such as riboflavin, vitamins A, C, and B12, and folate.'*

Kids 'who skip breakfast do not make up for the missed calories at other meals.'*
So why aren't your kids eating breakfast each day?

Most likely it is because your family is already rushed in the morning and you don't feel like you have time to provide a nutritious breakfast. But remember that breakfast doesn't have to mean home-made waffles or french toast every day. There are many quick and easy breakfasts that you can give your kids that are also nutritious.

According to the American Dietetic Association, these can include:

ready-to-eat cereal with fruit and milk
toasted bagel with cheese
fruit-filled breakfast bar and yogurt
toasted waffle topped with fruit and yogurt
fruit smoothie (fruit and milk whirled in a blender)
peanut butter on whole-wheat toast
If you can't provide a healthy breakfast for your child at home, you might also look at breakfasts offered at your child's school or daycare.

**Source : http://www.keepkidshealthy.com/nutrition/breakfast.html

Family Exercise

2009-09-18T13:36:00.000-07:00

Family Fitness

Fit families are healthy families who have an active lifestyle. Frequently, they enjoy the things they do together, and the things they do together foster better communication and closer relationships than watching TV does.

Family fitness takes some parental commitment, leadership, and imagination, and you may have to listen to a lot of grousing and whining to start with, but the entire family will benefit as a result. Five factors that affect your family fitness plan are cost, convenience, family-friendly environment, fun, and success.

Cost

Family fitness doesn’t have to be expensive. Sure, you can drop a couple of hundred dollars or more taking the family skiing. But you can find a slope and sled down it on plastic trash bags for free. Most communities have free or low-cost family activities at community centers or parks. Check your local newspaper or parks and recreation department, and use your imagination to come up with activities your family can do together that don’t break the bank.

Convenience

Families are busy, and convenience is essential to a family fitness plan. If you have to go through a lot of hassle or travel a long way on a regular basis, you won’t follow through. Plan activities that you can do in your own backyard or neighborhood, like play Frisbee. You can also stay home to rake up leaves and jump in them, or make snow angels in the winter months. If you join a club or team, make it one that’s convenient to get to, and one the entire family can be a part of. Joining a bowling league is a great way to keep the family involved.

Family-Friendly Environment

When you join a club or plan an activity, make sure your whole family is welcome. It’s not much fun to look forward to an outing, and then discover that your kids are the only ones there. You want an appropriate environment for young children, too, where they will be safe and not exposed to “adult” language or behavior.

Fun

Fun is the key to successful family fitness. If everybody has fun, you’ll all want to do it again. Ask the kids what kind of activities they enjoy. You could even let them choose some family activities and help with the planning. Have a family meeting, and come up with a list of activities your family wants to try.

In addition to making sure your family fitness activities are fun, you can make sure your family fun activities center around fitness. Take everybody miniature golfing for a birthday instead of having a cake-and-ice-cream party. Celebrate Independence Day by going on a 10K walk together (which you’ll have to train for together). Walk around your neighborhood at Christmas and enjoy the lights, or sing carols. Bring fun and activity together as often as you can, and you and your kids will begin to associate an active lifestyle with having fun.

Success

Every member of your family needs to feel successful at whatever activities your family chooses. They don’t all have to be good at the activity as long as they enjoy it and feel good about themselves doing it. Family fitness can become an unhealthy competition that leaves less athletic family members feeling like failures, and that can defeat the purpose. Choose activities that everybody can participate in and enjoy at least moderate success at.

When our families pursue fitness together, we benefit in other ways, too. Your kids will remember and treasure family camping trips, going swimming together, and having family snowball fights. You’re building good health habits and good childhood memories at the same time, and the whole family is having fun doing it.

About the Author:
Denise Nero invites you to visit http://www.fitnessandkids.com for more great fitness articles, sign up for a free newsletter and receive a free recipe e-book.

Copyright © 2008 by Fitness and Kids. All content of this article is owned by Fitness and Kids. You must obtain permission to reproduce the article in whole or in part. To request permission, contact www.fitnessandkids.com

Children and Exercise!

2009-09-10T14:39:00.000-07:00

In today’s world, it would seem that more and more people tend to put exercise on the backburner in favor of more fast paced results to our desires. In recent years, there have been a significant number of diet pills claiming the “true” scientific way to lose weight and gain muscle definition. Unfortunately, it would seem that this kind of mentality has been passed on to our kids, and that they are finding less motivation to exercise.

Exercise programs for kids are hugely important. America holds the not so illustrious title of the fattest nation in the world and this moment, our kids are poised to inherit that title. That is something that all parents would not find as a particularly comforting thought.

For those of you not yet convinced that an exercise program for your kids isn’t a priority: The American Obesity Association states the single largest factor in childhood obesity is lack of physical activity and excessive sedentary behavior—that is to say, watching too much TV and playing too many video games.

Why Start My Kid on an Exercise Program?

Outside of the social pariah status of the obese in our society, there are significant, easily avoidable health risks involved with obesity. The AOA lists common health conditions associated with children who are obese because of lack of regular exercise. These conditions include asthma, Type 2 Diabetes, hypertension, orthopedic problems, and most frightening, sleep apnea—a condition in which breathing ceases during sleeping. Obviously not permanently, but the effects are loss of focus and a significant increase in the loss of logical thought.

An exercise program for your children is so important because of the large amount of health problems associated with those are inactive—namely obesity. Since 1974, the number of children classified as obese under the age of 11 has increased more than four times; from roughly 4 per cent to over 16 per cent in 2000 with the single largest cause of obesity is lack of exercise.

To help your child avoid these health risks, not to mention the psychological risks of being outcast because of weight, you need to set them up on a regular exercise program. Children’s exercise programs are not hard to do—just get them outside or keep them inside, but focus on them getting active.

It’s important to realize than a children’s exercise program does not necessarily mean pumping iron—rather it has more to do with cardiovascular activities that burn lots of energy. Examples of great cardiovascular activities are running, swimming, rowing, canoeing, rock climbing—the list goes on. It also doesn’t need to be simply running—it can be a game of tag, catch, playing soccer outdoors; anything that gets your kids heart beating and gets them sweating a bit.

Research has also shown that obese children tend to be more depressed than other children who are fit. In addition, physical activities, especially cardiovascular activities can actually make you feel great. The so called “runner’s high” is caused when someone who is engaged a high amount of cardiovascular activity gets a massive dump of dopamine into the brain—a chemical that instills a euphoric state in the person doing the activity, a natural high.

It would seem logical that getting your child on an exercise program should be a paramount as a parent to ensure the health and happiness of your child. But along with the exercise goes a good diet, healthy relationships, staying active, and of course, laughing a lot. All of these things contribute to your child’s life, and an exercise program for your child is, in reality, just a piece of the puzzle.

Visit: http://www.fitnessandkids.com/kids-stuff-equipment.html for commercial weight training equipment for kids.

copyright www.fitnessandkids.com

A fun way for kids to exercise!

2009-09-02T14:16:00.001-07:00

Are you concerned about your kids sitting around the house too much? Do they spend their day watching TV, playing video games or surfing the net? Are they turning into couch potatoes? As a parent you know how hard it is to get your child to do something good for their health. Heck, you probably haven’t been able to get them to eat carrots since they were toddlers, how are you supposed to convince them to go to the gym, or for a run. The key is finding an exercise that they enjoy, so they will continue to exercise and make it a lifetime habit. This is where the mini trampoline comes in.

Do you remember how much fun you had jumping on the bed as a kid? The Mini Trampoline, or Urban Rebounder lets your kids have the same fun experience without ruining your mattress or getting hurt from a fall off the bed.

The mini trampoline is one of the most versatile pieces of exercise equipment. You kids can jump on it in front of the television, or outside, and when it’s not in use, it easily fits in a closet or even under the bed.

Let’s look at some of the benefits of working out on the Mini Trampoline

It’s a low impact form of exercise
Burns more calories than jogging
Improves circulation
Gives you a great cardio workout
Strengthens your legs and thighs
Improves balance and coordination
Its very portable
Above all, it is A LOT OF FUN!!!!.

Don’t think rebounding is just for kids. You’ll get a great workout out of this as well. The mini trampoline is perfect for your entire family and a great investment in your health and fitness as well. It helps you burn fat and calories fast, but also works great when it comes to strength training. Your biggest problem will be to get a turn to work out. (We suggest you wait until the kids are in school).

When you are shopping for a mini trampoline look for a model with six legs. It will be a lot more stable than some of the cheaper four legged models. If you’re just starting out and also as an extra safety precaution, look for a model with a stabilizer bar.

We suggest the Urban Rebounder at http://www.fitnessandkids.com/urban-rebounder.html. You’ll receive the complete kit including the stabilizer bar, carrying case and workout videos. Everything you need to get you started.

Get bouncing today!

About the Author:
Denise Nero invites you to visit http://www.fitnessandkids.com for more great fitness articles, sign up for a free newsletter and receive a free recipe e-book.

Nutrition for a healthy child!

2009-08-25T12:18:00.000-07:00

12 Steps to Having Fit and Healthy Kids

By Steve Edwards

Kids today are the first in history who will live less time than their parents. The primary reason for this is obesity, which is linked to an assortment of ailments. Childhood and teenage obesity rates have been skyrocketing over the past three decades, and the fatter you are, the sicker you are likely to become. According to a study conducted by Weight Watchers International, Inc. and the American Health Foundation, 25 percent of American children are now officially overweight. This is more than double what it was 30 years ago and the numbers have risen with each successive study.

Fast food takes a lot of the blame, but according to Ken Reed, Director of the Center for the Advancement of Physical Education, lack of exercise is the main offender. "Over the last 25 years, caloric intake in toddlers and young kids has gone up three or four percent, but the level of physical activity has dropped nearly 20 percent to 25 percent." Certainly we need to eat better but, more importantly, we need to find a way to get our kids exercising.

The government tells us that kids should exercise 60 minutes a day, but a study published in The Lancet in 2006 suggests that number is too low for optimal heart health. The study states that kids need about 90 minutes of daily exercise to avoid most heart disease risk factors. Given that kids should sleep about 10 hours a night, spend most of their day in school, and, according to the American Academy of Pediatrics, spend an average of five and one half hours a day in front of a TV, game, or computer, we don't need a study to show us that we face the challenge of fitting more activity into a day.

Nutrition, of course, is important too. With a Stop and Stuff on just about every corner, the opportunities to consume the wrong types of calories are abundant. Coupled with the fact that most schools offer low-grade foods to their students, we're starting with an uphill battle in this arena as well.

It's not as gloomy as it sounds. Many of these trends can be easily reversed. In fact, with knowledge on what to avoid and by focusing a bit more on your child's physical fitness, you can pretty much assure that your child grows up strong and healthy. Here are 12 steps to ensure that you have healthy kids.

No bottles before bed. In fact, no bottle at all seems like a better bet as kids that are breastfed are less likely to be obese. A bevy of recent studies, which show infant obesity rates as high as 44 percent in some demographics, have linked a large part of the problem to sending infants to bed with a bottle. Not only is the child getting more calories, it's creating a learned response to eat before bed that is hard to reverse as the child gets older. Infants should have some body fat, but an obese infant is more than twice as likely to grow into an obese adolescent, who is more than twice as likely to become an obese adult.
Make your toddler toddle. The 90-minute guideline for exercise is for school-age kids, but it's recommended that younger children get even more. Infants should be encouraged to move as much as possible because it develops motor skills that will help them throughout their life. Toddlers should have at least 30 minutes of planned activity per day and 60 minutes of free play, where they're allowed to move and roam as they like. Preschool-age kids should get at least 60 minutes of planned activity and 60 minutes of free play. With life more hectic than ever, and both parents often working, this may take some planning and creativity but, hey, think of all the time and money you'll save when your kid never has to go to the doctor.
Walk to school (or at least some of the way). This alone could make one of the biggest differences in activity levels. A generation ago, most self-respecting parents would laugh at their child's suggestion to drive them to school. Nowadays, lines of SUVs stretch out for blocks around campuses filled with kids burning nary a calorie whilst waiting to be dropped on the front step of the school. In some neighborhoods, this lost time is enough to fill most of the child's exercise requirement.

Lack of busing can shoulder some of the blame but the primary reason is fear. The world has gotten scary, or so we think, and parents drive their kids to keep them safe. In reality, the damage done from lack of activity is putting them at far more risk. According to former Department of Justice statistician Callie Rennison, our fears are mainly based on sensationalism in the media, which seem to promote every child abduction to the top of the headlines. "99.9 percent of child abduction cases are family related," she states. "Statistically, our kids are much safer in public than they've ever been."

Numbers aside, most parents will likely balk at the idea of making their kids the lab rats in some "walking to school" experiment. But, at least, you can drop them off close to school. The last part of the commute, the part while you're waiting in line, is a place where your kids could be moving in what is probably one of the safest situations imaginable - a line of cars filled with highly-protective parents.
Fight for recess. As schools' budgets dwindle because "results" are based on test scores, "optional" classes like recess are being cut. But it can be argued that recess is one of the most important classes your child has. According to the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (DHHS), it's not just how much children exercise that counts but how long they exercise for that's important. Kids should not exercise for prolonged periods of time. They benefit far more from short bursts of exercise throughout the day. This is the reason that recess periods have been included throughout a typical day of school—those that are now being threatened if they aren't already gone.

But don't stop at the inclusion of recess either. One study on third graders showed that their recess only included 25 minutes of vigorous activity per week. This, as they might say on ESPN, isn't going to get it done. Inquire about recess as though it were any other course important for your child's scholastic development and demand that it be effective.
Juice: it's not for breakfast anymore. The American Academy of Pediatrics reports that many children get most of their calories from beverages, when they'd be better off getting them from fresh fruit and other healthful solid foods. Most of these calories come from soda (more on this below), but juice can fly under the radar, masquerading as a health food. Take a look at the orange juice label. This former icon of a nutritious breakfast, which is still praised in some less-enlightened cultures, is mainly sugar. The refining process has leeched most of its useful ingredients and all of the fiber, turning a perfectly healthful food, an orange, into little more than a morning sugar rush.
The cafeteria: just say no. Brown bagging is back. Having your child bring their lunch from home can ensure they're eating well. School cafeterias have been getting progressively worse. Despite the huge successes enjoyed by some that have switched to healthier menus—for example, check out what happened at this school - most feel too restricted by budgets and bottom lines not to farm out their concessions to the lowest bidder.

Of course, as a parent, you have some say in this. Whether you child goes to public or private school, all are accountable to their community base. Parents have banded together in many communities to change their school's nutritional structure. You can too.
Enforce TV and game limits. You got the part about five and a half hours a day, right? That was an average. We could probably surmise that this time increases in relation to body mass index (BMI). That's a lot of hours of not moving.

You can make arguments that games, TV, and computers are educational. But even if you monitor your child's content so that it's 100 percent educational (if this is possible), it's important that you enforce time limits for sitting still. Sitting for extended periods is not only bad for you but it instills a habit for, you guessed it, sitting for a long time. These devices are addictive, the same as any food or drug can be. Without foresight and a plan, it's possible for even the best intentioned of us to find ourselves constantly craving our fix in front of a monitor.
Make exercise a habit. While we're discussing habitual behavior, exercise is one habit you want to develop in your children. While you're structuring their day add an exercise period. You needn't get scientific and write a periodizational exercise program. In fact, you shouldn't. But by scheduling exercise at a young age they'll get used to the feeling that it's something they should be doing daily.

Keep in mind that some exercise is inappropriate for a growing body. Weight training is warned against and rightly so in some cases. This doesn't mean that resistance training should be avoided, which can include weights. What you don't want growing bodies to do is a lot of maximal lifting with heavy weights. Exercises like push-ups, pull-ups, and a lot of gymnastic-type movements are great. Most home exercise videos are perfectly fine for kids. For young kids, things like Tony & the Kids! or Shaun T's Fit Kid Club may be more fun, but your child is pretty much ready for Turbo Jam® or Power 90® as soon as they feel like trying it.\
Assign chores. Just because we find child labor in the developing world appalling doesn't mean that we're bad parents if we have our kid mow the lawn. Children should learn to do the same work around the house that you have to do for them. Weeding, sweeping, raking leaves, and doing laundry are all calorie-burning activities that add up little by little. Sure, they'll complain, but that's a lot easier to deal with than a case of type II diabetes. Just tell 'em to be happy they don't have to put in a 12-hour shift in a Honduran factory like some kids do.
Stop drinking soda. Perhaps you haven't heard this enough but soda accounts for more calories consumed than any other food. Teenagers in America get an estimated 13 percent of their calories from soda, making it nearly impossible to eat a balanced diet. Diet sodas are terrible, too. Want more convincing, start here.
Try some sports. Not all kids are good at sports but almost everyone has an aptitude at some physical activity. Start your child young by allowing them to experiment with different sports. The more sports they try, the easier it will be for you to see which ones they excel at and which they don't. A more benign approach to the old East German method of finding athletes at a young age, it's a great parenting tool because it helps you guide them into things they'll do well at. They get exposed to different things, get some exercise, and, in the end, you'll probably find something they'll be good at—or at least decent—which will help their self-esteem as they develop. It's hard for kids to understand why they're bad at something. This tactic can help them, and perhaps you, too, see how the human body is designed and why it's normal to be different. We can't all be the star quarterback but we can all be the star something, which will be a lot easier to achieve if you're aiming for something you have an aptitude for.

Keep in mind that sports don't just mean team or traditional sports. Martial arts, snowboarding, swimming, dance, and rock climbing are all just as effective as football and soccer for building healthy bodies.
Get outside. When we grow up some of us will be inside people and some will be outside people. As kids, however, we should all get some exposure to the great outdoors. There are an endless number of outdoor activities you can choose from, but the simplest, hiking, is one of the best activities you can do with your kids. It's great exercise, especially if you live around hills or mountains, which will ensure that the intensity will be high. It builds motor skills because you walk on rocks and trees, etc. And it's a learning tool because you'll encounter the natural world and, most likely, develop an interest in the way it works. You don't need to have Yosemite in your back yard to enjoy hiking. Any city park will do, especially for kids who still find wonder in the most basic natural acts.

Kudos

2009-08-20T11:54:00.000-07:00

"My son's fondest part of the class, is Coach Clay blowing the whistle. He always says "COACH CLAY BLEW A WHISTLE!". I think its a good thing you do for the kids! My son has learned so much." - Keith, parent of a student at Primrose Friendswood

Important Reminder

2009-08-17T06:32:00.001-07:00

Just a reminder to all parents that this week is make up week! There are no regular classes! See you all next week when classes resume!

"Enhance Curriculum"....you bet we do!

2009-08-12T09:35:00.001-07:00

Kids R Kids #24 Keith Harrow

2009-08-10T10:16:00.001-07:00

"Zane" from Children's Courtyard Copperfield loves Sports Fun!

Zane has learned so much and just can't wait for the next week to learn something new! The most important day of the week is Thursday, because it is Coach Shawn Day! I highly recommend Sports Fun to anyone! - Jennifer, Zane's Mommy

Kudos!

2009-08-10T10:13:00.001-07:00

"Kent loves coach clay. Go sports fun (hands in air)." - Lindsey, parent of Kent at Lil' Texans Learning Center

Vacation Review!

2009-08-10T10:12:00.000-07:00

Road trips are fun, but they've never been as fun as with all your friends! Your FieldDay coaches will be leading you across the country this week, playing games from your favorite vacation destinations! From the east coast to the wild wild west, you'll have a blast reviewing where you've been! Make sure you keep up!

Pose of the Week: Mountain pose!

2009-08-10T10:11:00.000-07:00

We have had so much fun this summer in the great outdoors, this week we'll finish up our summer review. We will focus on our flexibility and strength while re-visiting the beach, the park & our camping trip! Come on yogi's it's time to show everyone what we've learned during our Awesome summer in the great outdoors!

Road Trip!

2009-08-10T10:10:00.002-07:00

It's our last week of summer road trip fun! We have had a blast using our imagination and learning! We reviewed our jumps, rolls and bridge kick overs! Don't forget to ask your tumbler what all we have learned this summer!

I-Spy NINJAS!

2009-08-10T10:10:00.001-07:00

This week we will be learning the Draculino Roll! We will also be learning to end in a blocking stance! We will play where's the ninja as we work on staying aware!

Party Time!

2009-08-10T10:08:00.000-07:00

This week is our Dance Fun review party! We are going to celebrate the end of summer by having a Hawaiian Luau on the beach. We even get to choose our favorite dances! We will have so much fun practicing everything we have learned.

Tennis anyone?

2009-08-10T10:07:00.001-07:00

This week in Sports Fun we are learning the basics of tennis! Do you 'love' to keep score? We will learn the parts of the racquet, and how to properly hold the racquet. We will be racquet monsters! We also will be practicing our volley!

Kudos!

2009-08-06T06:30:00.000-07:00

"Maureen has truly loved Dance Fun and Ms. Krystal is very very good with the children." - Mrs. Smith, parent of Marueen at Children's Lighthouse Magnolia Creek

Kudos!

2009-08-05T09:31:00.000-07:00

"The Kids just loved FieldDay Fun! Parents have told me how much their kids have talked about it!" - Ms. Donna from Big Kids, Lake Jackson

Kudos!

2009-08-05T08:32:00.001-07:00

"My son had a blast at Sports Fun with Coach Clay! He always talks about it!" - Melissa, parent of Jalen at Kids R Kids #44

Attention All Parents!

2009-08-04T13:16:00.001-07:00

Parents! Send us pictures of your little stars! They could be in our next newsletter and on facebook as our star of the week!

End of Summer Make Up Week!

2009-08-04T12:52:00.000-07:00

Parents! Please see our calendar for information about the upcoming make up week!

The Animal Within!

2009-08-03T17:47:00.000-07:00

Prepare to release the ANIMAL within! Next week FieldDay Fun will be> bringing the Animal Kingdom to your school, so get ready for awesome animal games! We aren't "LION". Its going to be a wile animal blast!!! Don't monkey around, you> don't want to miss this! Road trips with the family have never been this fun! Your FieldDay coaches will be leading you across the country next week, playing games from your favorite vacation destinations! From the east coast to the wild west, your sure to enjoy these> awesome> vacation games. Don't get left behind!

Pose of the Week: Swan Pose!

2009-08-03T17:44:00.000-07:00

This week we will take an imaginary trip and review our Awesome sumer in the great outdoors! We sill focus on learning to balance, breath, and calm our bodies! Do you remember what we've learned this summer and all of the cool places we've been? We will be practicing our tree pose, downward dog, frog pose, swan pose and more! Get ready Yogi's. Its time to go on our summer review trip!

Front Snap Kick!

2009-08-03T17:32:00.000-07:00

This week in Hi-Yah we will be learning how to do a front snap kick followed up by a spinning spear hand strike! We will also be learning to look first before we use a technique!

Roadtrip Review!

2009-08-03T13:28:00.001-07:00

The summer is coming to an end! We've had an Awesome Road Trip, now its time to do our road trip review! For the next two weeks we will be practicing everything we've learned during our trip! Are you ready, do you remember the beach, camping, cooking & the zoo?

A visit to the Seashore!

2009-08-03T13:24:00.000-07:00

This week in Dance Fun we are learning the five positions of our feet on the seashore! We will be using our colorful streamers to become dancing jellyfish! Watch me! It's lots of fun!

World Cup Soccer!

2009-08-03T13:22:00.000-07:00

This week in Sports Fun, we will be showing off all the skills we learned like soccer stars! We will be learning how to block like a WORLD CUP goalie!

Aliens!

2009-07-27T11:45:00.000-07:00

The Aliens are here!

Watch out for Transformers and Martians this week as your FieldDay team brings Outer Space games to your school. The stars are the limit, just don't space walk away from the fun!

Zoo!

2009-07-27T11:43:00.000-07:00

This week we will continue our zoo trip!

We will practice frog hops over the lily pads as well as working on upper and lower body strength pretending to be scary lions, Roar!!

Tigger's Tunnel Blocks!

2009-07-27T11:42:00.000-07:00

This week in class we will be learning the importance of knowing our surroundings as-well as learning how to use blocks that we have learned no matter what our surroundings may be!

A Pirate Adventure!

2009-07-27T11:37:00.000-07:00

This week in Dance Fun we are going on another Pirate adventure!

We'll go find pirate treasure as we learn Grand Battement - pronounced (grahn bat-mahn). It's a big ballet kick! I have to use my balance as I stand on one leg and kick the other.

I also have to practice dancing in my own personal space so I don't accidentally kick my neighbor! We are going to kick our wooden leg! We have to keep it really really straight!

Being a Pirate is so fun!

Soccer Fun!

2009-07-27T11:34:00.000-07:00

This week in Sports Fun we will continue with our soccer fun by practicing how to pass the ball to our teammates!

We will use short precise kicks with the inside of our foot and proper ball traps to control the ball! We will also be reinforcing the importance of teamwork in soccer!

Pose of the week: The Frog!

2009-07-27T09:54:00.000-07:00

This week at the park, we will learn our movement to the song Dance for the Sun!

We will also learn our sun salutation sequence as well as the swan, frog and mountain pose!

Schedule

2009-07-22T11:40:00.000-07:00

Pose of the week...

2009-07-14T11:45:00.000-07:00

This week we will continue exploring the outdoors at the beach! We will practice all of our mat poses we learned last week, including crab pose, bridge pose and palm tree pose! We will also practice our breathing skills as we follow along to our songs.

Ask your little yogi to show you all the poses we learned at the beach!

Camping with the Bears!

2009-07-14T11:44:00.000-07:00

This week we will continue camping with the bears! We will be practicing bear bridge kick overs and working on teamwork to make a parachute camping tent!

Tug of War Tigers

2009-07-14T11:42:00.001-07:00

Tug of War Tigers!

Our focus this week is on self awareness.
We will learn how to be Tug of War Tigers.

We will learn the importance of our own strenth and how to balance using a grappling technique. We will learn how to use our own momentum to help us and our team members overcome all obstacles.

TENDU!

2009-07-14T11:41:00.001-07:00

TENDU!
This week in dance fun we are learning TENDU! It means "TO STRETCH".

It teaches us to balance on one leg while we point with the other...it can be tricky, but fun! We slide our toes along the floor ant point them nice long. My Teacher says, "Tendu to the front and point, point, point. Close in First & Demi Plie!"...Now you be the dancer and I'll be the teacher and show you how! We can even try it to the side and the back with practice!

Let's Try!

Basketball

2009-07-14T11:40:00.000-07:00

This week we will be learning the fundamentals of basketball! Shooting, dribbling and passing will make us super stars!

Tumble Team's Cannonball!

2009-07-14T11:37:00.001-07:00

The first stop on Tumble Team's Road Trip will be the beach! They will pretend to cannonball jump in the ocean, crab walk on the beach and do starfish hops!

Dance Fun is going to the beach!

2009-07-14T11:36:00.000-07:00

Dance Fun! will soon be going to the beach! They will be practicing Eschappe Saute which means jump out, jump in! You can saute in the waves!

Coming up in Hi-Yah!

2009-07-14T11:33:00.000-07:00

Coming up in Hi-Yah!...
Participants will be learning the basics of Okinawa and Karate!

Sports Fun: Soccer

2009-07-14T11:31:00.000-07:00

Sports Fun will be kicking off with soccer! The ready position and the ball trap will be learned! We will also be focusing on teamwork, sharing and being a helping hand!

Firefly Yoga!

2009-07-14T11:30:00.002-07:00

A little cutie doing the "downward dog" yoga position!

What a great way for kids to release some energy!

This Summer in Field Day Fun

2009-07-14T11:30:00.001-07:00

FieldDay Fun, our summer-time only, in house field-trip will bring an exciting theme to your school each week. Our fantastic Rec. team will be doing fun events like Alien Invasion, Super Heros, Wacky Olympics, Barnyard Blast, and more. Don’t miss out!

This Summer in Hi-Yah!

2009-07-14T11:29:00.001-07:00

Hi-Yah! will have fun this summer strengthening our minds and bodies while we learn the ancient art of tae-kwon do!

This summer in Tumble Team

2009-07-14T11:28:00.002-07:00

Tumble Team will practice balance and building upper and lower body strength while taking a road trip! During our road trip we will make several stops and see what we can see! We will be learning things such as bridge kick-overs, straddle, tuck and pike jumps, and much more!

This Summer in Dance Fun

2009-07-14T11:28:00.001-07:00

Dance Fun will be taking an imaginary trip to the Beach! We will be dancing the hula, going on a pirate ship, and finding buried treasure. Our older dancers will be learning cool dance moves from High School Musical!

This summer in Sports Fun

2009-07-14T11:24:00.000-07:00

Sports Fun will be soccer stars, learning fun skills and techniques in our Summer Soccer program. Soccer is a great way for kids to stay active and have fun this summer!

Firefly Yoga

2009-07-14T11:23:00.000-07:00

FireFly Yoga!

Firefly Yoga kicks off this summer by exploring the outdoors with our bodies. We will use our strength and flexibility to learn poses such as downward dog, butterfly, tree pose, and many more! Our fun and exciting program will help your child focus, relax and have fun.

Field Day Fun

2009-07-14T11:22:00.002-07:00

A weekly summer camp at your school. Our REC team will bring different themed field day activities to your school each week!

Tumble Team

2009-07-14T11:22:00.001-07:00

Each week Tumble Team brings a new and exciting curriculum that focuses on tumbling skills and fitness, with the use of safe and fun equipment. The program is designed for young children and teaches tumbling skills in a fun, high energy way. Skills developed include: motor skills, strength, fitness, flexibility, agility and confidence!

Hi-Yah!

2009-07-14T11:21:00.001-07:00

Hi-Yah! is a martial arts program used in over 800 martial arts schools nationwide. The program chooses to focus on young children. Hi-Yah! helps in building character, feeling successful, developing listening skills, improving overall fitness and having fun!

Sports Fun

2009-07-14T11:20:00.001-07:00

Sports Fun is a skills program that comes to your school one day a week. The classes are 30 minutes long and specifically designed for boys and girls. Fun, noncompetitive games and activities are used to teach children sports skills like throwing, catching, hitting, kicking, striking, tracking as well as game comprehension, teamwork and sportsmanship.

Dance Fun

2009-07-14T11:19:00.002-07:00

Dance Fun is a skills based dance program for boys and girls, designed to teach your dancer a new skill each week. Your kids will be dancing to the custom curriculum and music, created specially for young dancer. Jazz, disco, ballet, modern, tap, hip-hop and more are taught through blended traditional and exciting elements.

2009-07-14T11:19:00.001-07:00

The premier provider of fun enrichment activities for kids!

Your One Stop Enrichment Solution!

Instead of having to bring your kids to the activities, we bring the activities right to your center! We are the kind of folks parents would be happy to leave their kids with!

Programs include: Sports Fun, Hi-Yah!, Physical Education Solutions, Dance Fun, Field Day Fun, Tumble Team, Click and Firefly Yoga