The celebration worthy of the family: Ten ways to fight against childhood obesity by getting the whole family healthy … Holiday Style
By Tom Gilliam, Ph.D.
The holidays are here in their entirety (fattening) force. And unfortunately for the health conscious, with the tinsel and the tree is the assault of temptation: the rich sauce of turkey, dressing, sugar cookies, eggnog, pie, all those comfort foods that taste comforting especially during a recession-tainted holiday. But, as we prepare ourselves mentally to repel the festive table together, it is easy to forget that we are not the only ones facing our children are tempting treats, too.
Is right. Between the parties at school and downs stuffed with sweet surprises, our children are equally susceptible to guilty pleasures, we help during the holiday season. The bad news is that the occasion "special" indulgences we can during the holidays can quickly turn into bad habits harmful to our children habits that will last long after the gifts were unwrapped.
Duration life fitness always begins at home, and it is also true when the house is covered with tinsel and lights. Research shows repeatedly that the only way to fight against childhood obesity is to make nutrition and priorities of the family of the year. And if is good for them to indulge a little during the holidays, you should gently steer your children away from the race third and butter dinner handle double chocolate candies. "
It is not surprising that childhood obesity is a growing problem in the U.S. In fact, the New England Journal of Medicine recently reported that one of three children is now overweight or obese. This reality has prompted more and more Company's ability to teach the family "principle to their employees, helping to" bring children and families in health and "The trend of the scale.
Kids live what they learn, and parents are their only source of information. If they see you make unhealthy choices, they will naturally assume that it's good for them too.
With budgets busy holiday schedules and tight It may seem impossible to find new and creative ways to help get your family on the fitness movement. Not at all. Make some simple changes to your family's daily routine can have a huge impact on the overall fitness of each.
Here are some surefire tips your family to get in shape, not just during the holidays, but anytime of the year:
Find "hidden" in the course of your holiday routine maintenance. This may seem obvious, but good old fashioned tasks may be one the best ways to stay fit. And, fortunately, there are many reasons to work this time of year. Make sure to involve the kids at a party before the holidays cleaning or just general cleaning up the house. Vacuuming, dusting, cleaning, sweeping and removal of waste are all ways that your children can do their part of the family while helping to get the business physical they need each day. Crank up the good music during the time chore to get everyone moving and the house will be clean in no time!
Courageous air and receive training in the cold winter. snow days, wrapped and moving. Go sledding, build snow angels, and have a snowball fight with your children. If you are near a city, press the sidewalks and enjoy holiday displays the window. Or if it's too cold or rainy, visit an indoor sports facility, like a batting cage or a climbing center interior. It certainly beats sitting inside being a couch potato!
Alleviating boredom break winter with a lively play duck, duck, (Christmas) Goose. Know how your children get restless when they are out of school for a few weeks? Add instant fun and sneak in a little exercise, showing them the games you used to love playing when you were a child. Teach them all about Red Rover, Mother, May I?, Duck, duck, goose, and Red Light, Green Light, and then spend an hour to play after dinner one them. This is a great way to stay active and create childhood memories special for your own children. Check www.gameskidsplay.net For a complete list of instructions plus other suggestions for new games to learn and try together!
Good model "Snacking" habit. As mentioned above, your children learn their eating and exercise habits from you. If they see you make a choice of healthy snacks as an orange instead of reaching for another handful of mixture of Christmas, they will for good things too. But do not rely on pure will. Try to keep the lower house on junk food. Help kids avoid temptation by keeping the house topped with delicious and healthy snacks like yogurt, fresh fruit, grapes and natural peanut butter. Just because it's the holidays does not mean Good is to binge on sugary foods and fatty-filled.
On the other hand, does not ban all holiday deals. When you try to get the family to eat more healthily, many parents make the mistake of throwing all the candy, cookies, juice drinks and other foods that children tend to love. It is a wrong approach. Do not make food completely off limits. As long as food is consumed in moderate amounts, it's good! Making something out of bounds can cause your child to binge on trafficking when they were available at school or grandmother. In addition, the vacation would not be the holidays without the occasional Christmas or Hanukkah cookie donut.
Doing exercise a daily habit. Whether it's a 30 minute walk after dinner every evening, or a trip a week to local walking trail, do the exercise with your consistent family routines in your daily life. Besides being good for you, it can help alleviate some stress and help your holiday children to burn some of their energy excited. When there is a regular part of your calendar, like going to Grandma on Sundays with spaghetti dinner on Thursday evening, your kids will wait. And who knows? If you keep your fitness routine, your child may even look forward at the time of the additional family.
to a holiday. fitness competition Kids are naturally competitive. Use of quality to their advantage. Buy everyone a pedometer and tell the children that he who saves the most miles arrives to open the first Christmas or Hanukkah present. Otherwise, create a goal that the entire family can work together. Set a certain number of miles for the week and the picture of the progress of each family member at the end of the day. At the end of the week if the family has reached their collective goal, then party with a movie night or a particular (low fat!) frozen yogurt treat.
Encourage 'culinary curiosity of children. You should never obstruct your child to try something new, even if you think she does not love not. Always encourage their interest in trying new foods and you will be rewarded when they discover they like broccoli and Brussels sprouts. You might also be surprised by what you can drag your children. The holiday season is the perfect time for them to try foods they do not eat everyday that are central to the nutrition of pumpkin, cranberries, teas and spices, for example.
Let them help make the figgy pudding. Children enjoy helping in the kitchen, and allowing them to be part of the process of food preparation, You can enter a great learning opportunity. And they especially like to have a hand in preparing your Christmas, Hanukkah, Kwanzaa or the feast. Explain why you use certain products and techniques for better health. Allow your children to help in the kitchen gives them a sense of ownership the meal, and they will be more willing to eat a healthy meal they had a hand in the kitchen!
Sneak "Fitness" gifts in their socks. There are many great (and expensive) resources out there that can help you keep maintaining a healthy lifestyle on your children minds. For older children a subscription to a fitness magazine would make a great Christmas gift. You can also throw in martial arts a DVD fitness-beginners and beginners yoga or Pilates are great options. For younger children, my own set of brightly illustrated books for children, featuring characters from Cartoon Heart "E" Heart and friends, is a huge success and a great way to get them to think about healthy lifestyles. And strings jumping, elastic bands and dumbbells are appropriate gifts for children of all ages and can be purchased for less than $ 10. While the recession has caused many families to cancel club membership fitness, good news is that many, fitness store many reasonable price. You do not bust your budget to give your children the best gift of all-the keys to a healthy life.
Remember, stay fit and healthy is not to go to extremes. It is about small changes, gradual, progressive in your life daily. And why holidays are a time to help kids start the process there is something valuable practice the art of moderation in a season known for exactly the opposite.
You know the cliche about New York, if you can do here, you can make it anywhere? Well, it the same holidays. If you teach your children that they can exercise when it's 20 degrees outside and they can stop at two cookies instead of sugar to swallow six, think how much easier it is to make healthy choices when it's hot outside and there is no endless supply of treats to tempt them. Get them used to it now and keep all year and finally they will grow to become what you want them to be: healthy adults and happy.
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About the Authors:
Thomas B. Gilliam, Ph.D., is founder and president of T. Gilliam & Associates, co-author of Move It. Lose It. Healthy Living.: The Simple Truth About Achieving and maintaining a healthy body weight, creator of the move. Lose It. Healthy Living. ® wellness program designed to teach workers how to achieve a healthy weight, the creator of www.moveitloseitlivehealthy.com, and founder and owner of Industrial Services of physical capacity, Inc. (IPCS).
Since 1982, Dr. Gilliam has designed and managed many corporate fitness centers ranging from 500 square feet to 34,000 square meters. It has created a variety of wellness programs to address health issues such as hypertension, cardiovascular disease, diabetes, physical inactivity, stress, osteoporosis, back pain, and much more.
In addition, Mr. Gilliam is a pioneer and a recognized expert in the field of dynamic strength testing of the industry based on the model of sports medicine. Since 1982 it has provided assessments isokinetic physical capability for Fortune 1000 companies through his company Industrial Services physical, Inc. (IPCS) ( www.ipcs-inc.com ). Dr. Gilliam programs have greatly reduced the cost of workers' compensation and a decrease in the incidence of injury and severity rates for large industrial customers. In addition, Mr. Gilliam has been instrumental in identifying and presenting industry with the higher risk of injury and diseases caused by obesity in the workplace.
Mr. Gilliam is the creator of the Heart "E" program of heart, which is a program of healthy lifestyle for children and their families. He was the lead investigator in a study of the National Institutes of Health Research the effects of physical activity and dietary habits on risk of heart disease in young children. Conducted in the late 1970s, this research has resulted in numerous scientific publications and television and radio interviews across the world, including NBC Today Show, NBC Nightly News and with science writer, Robert Basel.
In 1973, Dr. Gilliam earned a doctorate in exercise physiology with a minor in graduate statistics and research design from Michigan State University. From 1974 to 1982, Mr. Gilliam is a permanent faculty member University of Michigan. Before resigning from his position as a professor, he has participated in numerous research projects funded (eg NIH, Kellogg Foundation, Michigan, and others) which resulted in twenty-nine scientific publications in peer review.
Jane C. Neill, RD, LD, is the 2004 recipient of the Nutritionist of the Year for the State of Alabama Health public. She is an active member of the American Dietetic Association and currently employed by the Alabama Department Of Public Health, where she works with the WIC (Women, Infants and Children) as coordinator of the WIC program and a Dietitian. She has worked in the WIC program over ten years, providing daily nutrition counseling for women, infants and children.
Although the staff as a dietitian University of Michigan Health System in the late 1970s, Jane was instrumental in working with Dr. Gilliam as an investigator the National Institutes of Health study to examine the impact of physical activity and diet on heart disease ages risk children from six to eight years.
Ms. Neill is a member of the team that developed and wrote the Heart "E" program heart for children and their families.
She earned her Bachelor of Science from the University of Alabama in 1977 in food, Nutrition and Institutional Management. Ms. Neill has worked as a dietitian for over twenty-seven years.
In About the book:
Move It. Lose It. Live Healthy.: The simple truth about Achieve and maintain a body weight healthy (Move It. Lose It. Live Healthy., LLC, 2008, ISBN-13: 978-0-9762703-5-5, ISBN-10: 0-9762703-5-8, $ 19.95) is available in bookstores across National and all major online booksellers.
For more information visit www.moveitloseitlivehealthy.com.
About the Author
Thomas B. Gilliam, Ph.D., is the founder and president of T. Gilliam & Associates, coauthor of the book Move It. Lose It. Live Healthy.: The Simple Truth About Achieving & Maintaining a Healthy Body Weight, creator of the Move It. Lose It. Live Healthy.® wellness program, designed to teach workers how to achieve a healthy body weight, creator of www.moveitloseitlivehealthy.com, and founder and owner of Industrial Physical Capability Services, Inc. (IPCS).
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