tkat fitness4kids winter 2011-2012 newsletter
DESCRIPTION
You will find great information about maintaining good health for your entire family. Each issue, published seasonally, will have exercise tips, healthy recipes, fit families and other featured articles. We guarantee there will be something for your entire family.TRANSCRIPT
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FeelGreatontheInside
Don’tLetWinterFreezeYourFitnessStayingFitThisWinter
TKATWellnessFitness4KidsNewsletter Winter2011‐2012
EncouragingtheentirefamilytoGETACTIVEandGETHEALTHY!
ChildhoodObesity:AreParentstoBlame?............Pg.2WhatCanParentsDo?............................Pg.2FitFamilySpotlight...............................Pg.3Amaya’sAwesomelyAmazingActivities.............Pg.4
Ty’sTipsforTipTopFitness.......................Pg.4
HealthyRecipesYourKidsWillLove................Pg.5
SimpleExercisesforKids..........................Pg.6
SpotlightonSupplements.........................Pg.6
Whetherornotwinterisyourfavoriteseason,youhavetoadmitthatitdoespresentaproblemwhentryingtoexercise(insideoroutside).Thecoldweather,
snowandgrayskiesmakemanyofusjustwanttohibernateinourfavoritepajamasandeatbonbons.Thelowtemperaturesalsomakeexercisingoutsidealmostimpossible.Stayingactiveduringthistimeofyearissomethingwemustdefinitelymakeapriority.Herearesomeideasthatwillkeepyoumovingthiswinter.
• Gotothemall–Youdon’thavetobuyanything.It’sthespacethatyouneed.Soputonthosecomfyshoesand“walk‘tilyoudrop.”
• Takethestairs–Whenevertheopportunitypresentsitself,optoutoftakingtheelevatororescalatorandusethestairsinstead.
• Trygroupfitness–Mostofthelocalgymshaveaerobicclassesforadultsandchildren.Theyarefairlyinexpensiveandlastforabout6‐8weeksandmosttimesyouaren’trequiredtobeamembertoenroll.
• Joinagym–Ifyourfinancesallowit,joinalocalgym,evenifit’sonlyforthewintermonths.Youwillthenhaveaccesstoplentyofequipmentthatissuretokeepyourworkoutsinteresting,challengingandmostofall,fun.
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• Sugardrinksandlesshealthyfoodsonschoolcampuses.
• Advertisingoflesshealthyfoodsinprintandtelevision.
• Variationinlicensureregulationsamongchildcarecenters.
• Lackofdaily,qualityphysicalactivityinschools.
• Nosafeandappealingplace,inmanycommunities,toplayorbeactive.
• Limitedaccesstohealthy,affordablefoods.• Greateravailabilityofhigh‐energy‐dense
foodsandsugarydrinks.• Increasingportionsizes.• Lackofbreastfeedingsupport.
It’snotjusttheparentsthatarecontributingtochildrenbeingoverweightorobese.Otherfactorshavealsocontributedandthosefactorseffectthedecisionsthatparentsandchildrenmakeregardingeatingrightandexercise.
Thetopicofchildhoodobesityisbecomingmoreandmorepopular,andwithgoodreason.AccordingtotheCentersforDiseaseControlandPrevention,thepercentageofchildrenaged6–11yearsintheUnitedStateswhowereobeseincreasedfrom7%in1980tonearly20%in2008.Similarly,thepercentageofadolescentsaged12–19yearswhowereobeseincreasedfrom5%to18%overthesameperiod.Butthequestionis,whoistoblameforthisdrasticincrease?
Manywouldventuretosaythatparentsaretoblameforthealarmingamountofweightthatchildrenhavestartedtogainoverthepastthirtyyears.Parentsareresponsibleforgroceryshoppingandpreparationofmeals.Ultimately,parentsdecidewhattheirchildrenareeating.
However,therearemanyotherfactorsthatcontributetothisgrowingepidemic.TheCentersforDiseaseControlandPreventionliststhefollowingascontributorstochildhoodobesity:
ChildhoodObesity:AreParentstoBlame?
WhatCanParentsDotoHelpCombatthisEpidemic?
STARTSMALL–Startbymakingafewsmallchanges,suchasturningofftheTVduringdinner,switchingfromsodatoskimmilkorwater,andtakingafamilywalkafterdinneronceaweek.SETGOALS–Setrealistic,measurablegoalsforeachfamilymember,andthendeterminefamilygoals.RECOGNIZETRIGGERS–Bepreparedforsituationsthatmaytemptyoutofallbacktooldhabits.CELEBRATESUCCESS–Frequentrewardscanhelpkeepyourfamilymotivated.BEFLEXIBLE–Keephealthyfoodsonhandathomeandonthego.
KEEPITPOSITIVE–Focusonhealthylifestylechanges,NOTappearanceoranumberonthescale.EATIN–Reducethenumbervisitstofastfoodandotherrestaurants.
PHYSICALACTIVITY–Putasmuchemphasisonmovingmoreasoneatingless.LIMITHOUSEHOLDSCREENTIME–SetreasonablerulesforTV,computerandvideogametimeanddon'talloweatinginfrontoftheTVorcomputer.
Source:http://www.mayoclinic.com/health/childhood‐obesity/FL00058
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FitFamilySpotlightWorkingOutWiththeWoodsFamily
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HoraceandNicoleWoodsneverwouldhavethoughtthattheirlifewouldbesofullwhentheymetandbegandatingatNorthernIllinoisUniversity.Withchallengingcareersthatconsumealotoftheirtime,nothingismoreimportantthantheirthreeboys:Myles,9;Bryce,5;andJaxon,3.
Nicole,Marketing&SponsorshipDirectorforUrbanRetailProperties,LLCandHorace,RefiningOperatorforCitgoRefining&MarketingCompanyaremastersatjugglingtheirfamilyscheduleandmakingsurethattheWoodsboysattendalloftheireventsandactivities.Belowisalittleinsightintohowtheymanageitall.
TKAT:Whatphysicalactivitieshavetheboysexpressedinterest?H/NWoods:Mylesparticipatesbaseball,flagfootball,swimmingandbasketball.BryceisactiveinT‐Ball,soccer,swimmingandbasketball.Jaxonhastakenwelltoswimmingbuthasexpressedinterestinanythingthathisbigbrotherslike.TKAT:Howdoyoumanagetogetthemalltotheirvariousactivities?H/NWoods:Theireducationisourfirstpriority,soweensurethattheirpracticesandgamesdonotinterferewithallottedtimeto studyordowntimetojustbekids.Asaruleofthumb,theboyscanonlyparticipateinupto3activitiesatatime,sothatthereisnoconflictwithus,asparents,beingthereto
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supportpractices,rehearsals,gamesand/orperformances.Weunderstandhowimportantitwasforus,askids,tohaveoursinglemotherswitnessourpassions.Sohavingtwoparentsthatworkfull‐timeandoftenonweekends,itiskeythatwecommunicateandprearrangeourschedulestomakesurethatwearetheretosupportourkids'activities.Weoftenplaneachseasonofactivitieswellinadvance,sothekidsgetexcitedabout"what'snext"anditalsogivesustimetomentallyprepareforthecomingmonths.TKAT:Whataresomeoftheboy’sfavoritehealthyfoods?H/NWoods:MylesandBryceenjoysushiandvegetablessprinkledwithbreadcrumbsandJaxon(ourfinicky‐eater)lovesoatmeal,yogurtandpeanutbuttersandwichesshapedlikedinosaurs.TKAT:Doyouthinkthatteachingyourchildrentheimportanceofbeingphysicallyfitisanecessityintoday’ssociety?Whyorwhynot?H/NWoods:Yes,weencourageourchildrentobephysicallyfitandactivewhetherit'splayingcompetitivesports,WiiFitPlus,playingnon‐competitivetennisorplayingafamily‐fungameofbasketballinthedriveway.Theyneedtoknowthatjustmovingaroundhelpsthemplaybettercompetitivelyandkeepstheirbodyfitforthelong‐term.
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Amaya’sAwesomelyAmazingActivitiesWhyDoIHavetoChoose?
Participatinginsportshasbecomeverydifferentthanithasbeeninthepast.Historically,studentswouldstrivetobethree‐sportathletes.Today,participatinginthreesportsisfrownedupon.WhenAmayawasaskedwhatsportwouldshechooseifshecouldonlyparticipateinonesport,she
replied,“WhydoIhavetochoose?”Herparentshaveaskedthatsamequestion,“Whyshouldkidsbelimitedtoparticipatinginonlyonesport?”Amayastatedthatshedoesn’tthinkthatsheshouldhavetochoosebetweenvolleyball,basketballandtrack.Shesays,“IhavefunplayingallofthemandIamverygoodatallofthem,soIdon’tthinkIshouldhavetochoose.”Herparentsagreewithher100%anddon’twanthertochoose.Sheiscurrentlyinthe7thgradeandplaysforWisconsinJuniors,whichis
aclubvolleyballteamintheKenosha,WIarea.AtthebeginningofJanuary,sheplanstotryoutforherschoolbasketballteam.Ifshemakestheteamshewillhavetocompeteinbothsportsforabouttwomonthssimultaneously,whichiswhatshedidlastyearwhensheplayedvolleyballforthesameclubbutplayedbasketballfortheRecPlexinPleasantPrairie,WI.Forrightnow,Amayaishappythatshedoesn’thavetochoose.Butshedidsay,“IfIhadtochooseonesport,itwouldbebasketballbecauseIhavemoreexperienceinthatsport.”Herparents,Katrina
andTommy,likethatsheenjoysdoingdifferentactivitiesanddreadthedaythatadecisionhastobemade.
Ty’sTipsforTipTopFitnessCanVideoGamesMakeYouFat?Videosgameshavechangedthewaythatkidsplay.Twenty–fiveyearsago,kidsplayedoutsidefromsunuptosundown.Today,kidsplayvideogameswellbeyondsun
downintotheweehoursofthemorning. Tythinksthatvideogamesareoneofthereasonsthatkidsareoverweight.Hesays,“Videogamesmakeyoufatbecauseyouarejustsittingtheredoingnothingandonlyexercisingyourfingers
andnotyourwholebodies.”Tyenjoysplayingvideogamesbuthesaysthereasonthatheisnotoverweightisbecauseheplaysoutsidealongwithcompetitivebasketballandflagfootball.Healsosays,“Myparentshaverulesandsensesotheydon’tletmeplayvideosgamesalldaylong.Icanonlyplayonweekendsandit’snotforverylong.” Weagreewiththis8‐yearoldperspective,thatit’sokaytoplayvideogamesbutithastobalanceitoutwitheducationandphysicalactivities.It’sallaboutBALANCE!
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HealthyRecipesYourKidsWillLove
OvenFriedFishandFries–SubmittedbyKrystalfromChicago,IL
SpinachOmelet–SubmittedbyTheresafromHammond,IN
Inthissectionyouwillfindrecipesthathavebeenkid‐testedandparent‐approved.Trythemwithyourfamilytoseeiftheymeetyourstampofapproval.
SugarFreeStrawberryPie–SubmittedbyKathiefromWadsworth,IL
Ingredients:2eggwhites,freshspinach,shreddedmozzarella,onion(optional),saltandpeppertoseason.Chopspinachandonionandsautéovermediumheatinalargefryingpan(makesurepanhasalid,itwillcomeinhandylater).Seasoneggwhiteswithsaltandpepper(forhealthier‐useMrs.Dashtoavoidsalt).Addeggwhitesandpouroverspinachmixtureinthemiddleofegg.Lowerheattolowandcoverwithalidfor2minutesorwhenedgesstarttosizzle.Openlidandsprinklemozzarellaovereggandspinach.Recoverwithlidandcookfor2minutes.Openlidandthenfoldonesideoftheomeletwithspatulauntilcoverstheothersideoftheegg.Cookforanadditional2minutesandremovefromheat.Servewithfreshfruitorturkeysausageorturkeybacon.
10oz.freshstrawberries,sliced1smallboxCookandServe,Vanillasugar‐freepudding1smallboxsugar‐freestrawberryJello2cupswater1GrahamCrackerPieCrustMixdrypuddingandJelloinapot,addwater.StirandcookuntilALMOSTboiling.PuttheslicedstrawberriesinthepiecrustandpourJello/puddingmixtureoverstrawberries.Refrigerateforafewhours.Topwithsugar‐freeCoolWhip,ifdesired.
Pre‐heatovento400degrees.Topreparefish(ofyourchoice):Seasonfishfirstwiththefollowingseasonings:OldBay,pepper,garlicpowder,onionpower,CajunSeasoningandMrs.Dash(original,garlicherb,andlemonpepper)andcoatitinflour.Next,dipanddrenchinmilkandthencoatinseasonedbreadcrumbs.Spraythebakingsheetwithnon‐sticksprayanddrizzlefishwithalittlemeltedbuttertomakegoldenandpreventburning.Topreparefries:Cutpotatoestodesiredsizeandshapeandplacetheminbowltotossthemwitholiveoilandseasonings.Spraythebakingsheetwithnon‐sticksprayandplacethefriesonbakingsheet.Bakefor35minutes.
Makes1serving
Makes4‐6servings
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Lungesareagreatstrengtheningandconditioningexercisethatusingallofthemusclesinyourlowerbody.Theycanbedoneusingaverysmallamountofspaceandwithorwithoutweights.Whendoeproperly,lungescanbeverybeneficial,soitisveryimportanttodothemcorrectlytopreventinjury.Thepicturebelowisagreatexampleofwhatagoodlungeshouldlooklike.Ifnecessary,youcanfindseveralvideosontheInternetformoreinstructions.
SimpleExercisesForKids
TKATWellnessFitness4KidsNewsletter Winter2011‐2012
SpotlightonSupplements
Exerciseskidscandofromthecomfortofhome.
SideBends
Jumpingjacksareafunexercisethatyoucandoprettymuchanywhere.Theyareverysimplebuttheygetyourheartpumping.
Sidebendsisaverysimpleexercisethatyoucandoanytimeofthedayornightanywhereinyourhome.Theycanalsobedonewithorwithoutweights.Youmustbesuretodobothsidesandremembertobendonlyatyourwaist.
Gettingtheproperamountofnutritionfromthefoodyoueateverydayisvirtuallyimpossible.Thisiswhyitisnecessarytofindtherightnutritionalsupplementsforyourfamily.
TKATWellnessFitness4KidsNewsletterTosubmitpictures,articlesorrecipes,[email protected]
orgotohttp://tinyurl.com/tkatfitness4kidsandleaveacomment.EditedbyNicoleKneeland‐Woods
Lunges
• Helpstocleanseandpurifythedigestivesystem,includingtheeliminationtract.
• Helpsyoumaintainyourcurrentstateofgoodhealth.
• Helpsfacilitatenormaldigestion.
• Promotesurinarytracthealth.• Mayhelpprotectgastriclining
(mucosa).• Maintainscholesterollevels
thatarealreadyinnormalrange.
• Actsasanaturaldiuretic.• Assistsintheprotectionof
presentlynormalfunctioningkidneys.
JumpingJacks