Today’s Re-Powering Information. The obesity rankings were just posted this week. They statistics are NOT improving. Obesity did NOT decrease in a single state – including Texas. Eight of the 10 states with the highest percentage of obese adults are in the South. Lori you will be happy to hear that Colorado has the lowest percentage of obesity. I believe that part of the high obesity in the south has to do with the fast food chains. I was in shock when we moved here and saw so many fast food options. My town in NJ had a burger king (almost 50 years old) and a Duncan donuts. That was it! 2 choices. Flower Mound has over 50 options for fast food.
I am thankful that you have not chosen to be part of the statics!
Wednesday, July 1, 2009
State by state obesity rankings are out
Washington, D.C. - Adult obesity rates increased in 23 states and did not decrease in a single state in the past year, according to F as in Fat: How Obesity Policies Are Failing in America 2009, a report released today by the Trust for America's Health (TFAH) and the Robert Wood Johnson Foundation (RWJF). In addition, the percentage of obese or overweight children is at or above 30 percent in 30 states.
"Our health care costs have grown along with our waist lines," said Jeff Levi, Ph.D., executive director of TFAH. "The obesity epidemic is a big contributor to the skyrocketing health care costs in the United States. How are we going to compete with the rest of the world if our economy and workforce are weighed down by bad health?"
Mississippi had the highest rate of adult obesity at 32.5 percent, making it the fifth year in a row that the state topped the list. Four states now have rates above 30 percent, including Mississippi, Alabama (31.2 percent), West Virginia (31.1 percent) and Tennessee (30.2 percent). Eight of the 10 states with the highest percentage of obese adults are in the South. Colorado continued to have the lowest percentage of obese adults at 18.9 percent.
Adult obesity rates now exceed 25 percent in 31 states and exceed 20 percent in 49 states and Washington, D.C. Two-thirds of American adults are either obese or overweight. In 1991, no state had an obesity rate above 20 percent. In 1980, the national average for adult obesity was 15 percent. Sixteen states experienced an increase for the second year in a row, and 11 states experienced an increase for the third straight year.
Mississippi also had the highest rate of obese and overweight children (ages 10 to 17) at 44.4 percent. Minnesota and Utah had the lowest rate at 23.1 percent. Eight of the 10 states with the highest rates of obese and overweight children are in the South. Childhood obesity rates have more than tripled since 1980.
"Reversing the childhood obesity epidemic is a critical ingredient for delivering a healthier population and making health reform work," said Risa Lavizzo-Mourey, M.D., M.B.A., RWJF president and CEO. "If we can prevent the current generation of young people from developing the serious and costly chronic conditions related to obesity, we can not only improve health and quality of life, but we can also save billions of dollars and make our health care systems more efficient and sustainable."
The F as in Fat report contains rankings of state obesity rates and a review of federal and state government policies aimed at reducing or preventing obesity. Some additional key findings from F as in Fat 2009 include:
* The current economic crisis could exacerbate the obesity epidemic. Food prices, particularly for more nutritious foods, are expected to rise, making it more difficult for families to eat healthy foods. At the same time, safety-net programs and services are becoming increasingly overextended as the numbers of unemployed, uninsured and underinsured continue to grow. In addition, due to the strain of the recession, rates of depression, anxiety and stress, which are linked to obesity for many individuals, also are increasing.
* Nineteen states now have nutritional standards for school lunches, breakfasts and snacks that are stricter than current USDA requirements. Five years ago, only four states had legislation requiring stricter standards.
* Twenty-seven states have nutritional standards for competitive foods sold a la carte, in vending machines, in school stores or in school bake sales. Five years ago, only six states had nutritional standards for competitive foods.
* Twenty states have passed requirements for body mass index (BMI) screenings of children and adolescents or have passed legislation requiring other forms of weight-related assessments in schools. Five years ago, only four states had passed screening requirements.
* A recent analysis commissioned by TFAH found that the Baby Boomer generation has a higher rate of obesity compared with previous generations. As the Baby Boomer generation ages, obesity-related costs to Medicare and Medicaid are likely to grow significantly because of the large number of people in this population and its high rate of obesity. And, as Baby Boomers become Medicare-eligible, the percentage of obese adults age 65 and older could increase significantly. Estimates of the increase in percentage of obese adults range from 5.2 percent in New York to 16.3 percent in Alabama.
Key report recommendations for addressing obesity within health reform include:
* Ensuring every adult and child has access to coverage for preventive medical services, including nutrition and obesity counseling and screening for obesity-related diseases, such as type 2 diabetes;
* Increasing the number of programs available in communities, schools, and childcare settings that help make nutritious foods more affordable and accessible and provide safe and healthy places for people to engage in physical activity; and
* Reducing Medicare expenditures by promoting proven programs that improve nutrition and increase physical activity among adults ages 55 to 64.
The report also calls for a National Strategy to Combat Obesity that would define roles and responsibilities for federal, state and local governments and promote collaboration among businesses, communities, schools and families. It would seek to advance policies that
* Provide healthy foods and beverages to students at schools;
* Increase the availability of affordable healthy foods in all communities;
* Increase the frequency, intensity, and duration of physical activity at school;
* Improve access to safe and healthy places to live, work, learn, and play;
* Limit screen time; and
* Encourage employers to provide workplace wellness programs.
The report was supported by a grant from RWJF.
State-by-State Adult Obesity Rankings
Note: 1 = Highest rate of adult obesity, 51 = lowest rate of adult obesity. Rankings are based on combining three years of data (2006-2008) from the U.S. Centers for Disease Control and Prevention's Behavioral Risk Factor Surveillance System to "stabilize" data for comparison purposes. This methodology, recommended by the CDC, compensates for any potential anomalies or usual changes due to the specific sample in any given year in any given state. States with a statistically significant (p<0.05) increase for one year are noted with an asterisk (*), states with statistically significant increases for two years in a row are noted with two asterisks (**), states with statistically significant increases for three years in a row are noted with three asterisks (***). Additional information about methodologies and confidence interval is available in the report. Adults with a body mass index, a calculation based on weight and height ratios, of 30 or higher are considered obese. 1. Mississippi*** (32.5%); 2. Alabama* (31.2%); 3. West Virginia (31.1%); 4. Tennessee*** (30.2%); 5. South Carolina (29.7%); 6. Oklahoma*** (29.5%); 7. Kentucky (29.0%); 8. Louisiana (28.9%); 9. Michigan*** (28.8%) 10. (tie) Arkansas (28.6%) and Ohio* (28.6%); 12. North Carolina*** (28.3%); 13. Missouri (28.1%); 14. (tie) Georgia (27.9%) and Texas (27.9%); 16. Indiana (27.4%); 17. Delaware*** (27.3%); 18. (tie) Alaska (27.2%) and Kansas*** (27.2%) 20. (tie) Nebraska (26.9%) and South Dakota*** (26.9%); 22. (tie) Iowa (26.7%) and North Dakota* (26.7%) and Pennsylvania** 26.7%; 25. (tie) Maryland*** (26.0%) and Wisconsin (26.0%); 27. Illinois 25.9%; 28. (tie) Oregon (25.4%) and Virginia (25.4) and Washington*** (25.4%); 31. Minnesota (25.3%); 32. Nevada* 25.1%; 33. (tie) Arizona** (24.8%) and Idaho (24.8%); 35. Maine* (24.7%); 36. New Mexico*** (24.6%); 37. New York** (24.5%) 38. Wyoming (24.3%); 39. (tie) Florida* (24.1%) and New Hampshire (24.1%); 41. California (23.6%); 42. New Jersey (23.4%); 43. Montana** (22.7%); 44. Utah (22.5%); 45. District of Columbia (22.3%); 46. Vermont** (22.1%); 47. Hawaii* (21.8%); 48. Rhode Island (21.7%); 49. Connecticut (21.3%); 50. Massachusetts (21.2%); 51. Colorado (18.9%)
State-by-State Obese and Overweight Children Ages 10-17 Rankings
Note: 1 = Highest rate of childhood overweight, 51 = lowest. Rankings are based on the National Survey of Children's Health, a phone survey of parents with children ages 10-17 conducted in 2007 by the U.S. Department of Health and Human Services. Additional information about methodologies and confidence intervals is available in the report. Children with a body mass index, a calculation based on weight and height ratios, at or above the 95th percentile for their age are considered obese and children at or above the 85th percentile are considered overweight. States with statistically significant (p<0.05) increases in combined obesity and overweight since the NSCH was last issued in 2003 are noted with an asterisk (*).
1. Mississippi* (44.4%); 2. Arkansas (37.5%); 3. Georgia (37.3%); 4. Kentucky (37.1%) 5. Tennessee (36.5%) 6. Alabama (36.1%); 7. Louisiana (35.9%); 8. West Virginia (35.5%); 9. District of Columbia (35.4%); 10. Illinois (34.9%); 11. Nevada* (34.2%); 12. Alaska (33.9%); 13. South Carolina (33.7%); 14. North Carolina (33.5%); 15. Ohio (33.3%); 16. Delaware (33.2%); 17. Florida (33.1%); 18. New York (32.9%); 19. New Mexico (32.7%) 20. Texas (32.2%) 21. Nebraska (31.5%); 22. Kansas (31.1%); 23. (tie) Missouri (31.0%) and New Jersey (31.0%) and Virginia (31.0%); 26. (tie) Arizona (30.6%) and Michigan (30.6%); 28. California (30.5%); 29. Rhode Island (30.1%); 30. Massachusetts (30.0%) 31. Indiana (29.9%) 32. Pennsylvania (29.7%); 33. (tie) Oklahoma (29.5%) and Washington (29.5%); 35. New Hampshire (29.4%); 36. Maryland (28.8%); 37. Hawaii (28.5%); 38. South Dakota (28.4%); 39. Maine (28.2%); 40. Wisconsin (27.9%); 41. Idaho (27.5%); 42. Colorado (27.2%); 43. Vermont (26.7%); 44. Iowa (26.5%); 45. (tie) Connecticut (25.7%) and North Dakota (25.7%) and Wyoming (25.7%); 48. Montana (25.6%); 49. Oregon (24.3%); 50. (tie) Minnesota (23.1%) and Utah (23.1%)
Trust for America's Health is a non-profit, non-partisan organization dedicated to saving lives by protecting the health of every community and working to make disease prevention a national priority.
Showing posts with label Childhood obesity. Show all posts
Showing posts with label Childhood obesity. Show all posts
Friday, July 3, 2009
Wednesday, October 22, 2008
Foods that Fight Fat & Eating Quickly Leads to Obesity
Today’s Re-Powering information – Today is a double hit with an article Jamie shared from Prevention Magazine on Foods that Fight Fat and a second excerpt on how eating fast is 3 times more likely to contribute to being over fat compared to eating slow. There’s also a great apple muffin recipe from my friend Nicole in NJ (who runs an Adventure Boot Camp in my former home town) and quote of the day.
As always you can see the day’s re-powering information on the boot camp blog page with this link or by going to www.ArgyleBootCamp.com and selecting the Blog button on the left nav bar. There is a second blog for campers to communicate, share idea’s, ask questions, unite, exchange recipes, etc. Use it to your liking. http://bootcampersblog.blogspot.com/
Prevention Magazine - Foods that help fight fat, while providing your body with wonderful nourishment!
Foods That Fight Fat Over 40
Ready to get slimmer and feel younger? Add these foods to your diet and you'll gain nutrients as well as lose pounds.
By the Editors of Prevention
Boost the benefits of your workout and burn more fat, faster, with these seven smart food choices. Add them to your daily diet and you can shed about 10 pounds over the course of a year.
Water with lemon
A California study of 240 women found that dieters who replaced their sweetened drinks with water lost an average of 3 pounds more a year than those who didn't. Subjects who sipped more than 4 cups of water a day lost 2 additional pounds, compared with those who drank less.
Plus, the phosphoric acid in soda may contribute to bone loss—and osteoporosis—by changing the acid balance in your blood.
High-fiber granola bars
A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods. Try a granola bar with at least 4 g of fiber, like Kashi, instead of the typical bar that contains just a single gram. Refined carbs spike your insulin levels, which limits your body's ability to use fat as fuel, explains Lisa Dorfman, R.D., adjunct professor at the University of Miami.
Ground flaxseed
Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you're less likely to binge. Some research suggests flax can also help soothe symptoms of hormone swings because it's high in plant estrogens. Ground seeds are easier to digest. Sprinkle them over cereals, soups, or salads; add them to smoothies; or substitute 1 cup of ground flaxseed for 1/3 cup canola, corn, or other oil or shortening in muffins and cookies. Note: Lower oven temperature slightly, since baked goods brown faster with flax.
Walnuts
Instead of snacking on some chips, open up a bag of nuts: Walnuts are rich in omega-3 fatty acids, which may keep you feeling fuller longer.
In a one-year study of people with diabetes who were following a low-fat diet, Australian researchers discovered that those who included 8 to 10 walnuts a day lost more weight and body fat. The subjects also reduced their insulin levels, which helps keep fat storage in check.
Hot sauce
Forget bland condiments. If you want to burn fat, spice things up. In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin—the hormone that triggers body fat storage—were lowered by as much as 32 percent. One theory:
Capsaicin, the chemical that gives chiles their fire, may improve the body's ability to clear insulin from the bloodstream after you eat, so you're more likely to burn fat following a meal spiked with chile peppers than after one that isn't packing heat.
Cinnamon
Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (which has 16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else. You'll also be doing your heart a favor as protective estrogen levels decline: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18 percent and triglycerides by 30 percent.
Salmon
Just 3 ounces of canned salmon delivers 530 IU (more than the daily
value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older. In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took both calcium and vitamin D supplements gained less weight after menopause than those who took a placebo. Other research shows that without enough vitamin D, our appetite-regulating hormone leptin can't do its job. Other fatty fish choices include tuna, sardines and mackerel.
Provided by Prevention
End
Remember to choose the most wholesome real foods and eliminate the rest.
Article # 2. The moral of this article is eat slowly, don’t over feed and of course the same theme rings true to choose the most nourishing whole foods.
Speedy eaters seen likelier to get fat
LONDON (Reuters) - People who eat quickly until full are three times more likely to be overweight, a problem exacerbated by the availability of fast food and the decline of orderly dining habits, Japanese researchers said on Wednesday.
The findings, published in the British Medical Journal, highlight how eating styles, and not just what or how much is eaten, can contribute to an obesity epidemic fueled by the spread of Western-style affluence in many parts of the world.
The World Health Organization classifies around 400 million people as obese, 20 million of them under the age of five. The condition raises the risk of diseases like type 2 diabetes and heart problems.
For their study, Hiroyasu Iso and colleagues at Osaka University asked more 3,000 Japanese volunteers aged 30 to 69 about their eating. About half of the men and a little more than half of the women said they ate until full. About 45 percent of the men and 36 percent of the women said they ate quickly.
Those who said they ate until full and ate quickly were three times more likely to be fat than people in the "not eating until full and not eating quickly" group, the researchers found.
They cited as causes both the availability of cheap food in big portions and habits like watching television while eating.
To counteract the "supra-additive effect" of speedy or glut eating among children prone to obesity, parents should encourage them to eat slowly and in calm surroundings, the study found.
(Reporting by Michael Kahn; Editing by Dan Williams)
End
Recipe of the Day
Another seasonal delicious healthy food. Yummy!
Spiced Apple Butter Bran Muffins
These muffins are dense, grainy, fruity and delicious. A double dose of apple-diced fresh and dark, spiced apple butter makes them extra moist and flavorful.
Makes 1 dozen muffins
ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1/2 cup raisins
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 teaspoon ground cinnamon
3/4 cup unprocessed wheat bran or oat bran
1 large egg, lightly beaten
1/2 cup low-fat milk
1/2 cup spiced apple butter
1/2 cup packed light brown sugar or 1/4 cup Splenda Sugar Blend for Baking
1/4 cup canola oil
3 tablespoons molasses
1 cup finely diced peeled apple
1. Preheat oven to 375°F. Coat 12 standard 2 1/2-inch muffin cups with cooking spray. Place raisins in a small bowl and cover with hot water. Set aside.
2. Whisk whole-wheat flour, all-purpose flour, baking powder, salt and cinnamon in a large bowl. Stir in bran.
3. Whisk egg, milk, apple butter, brown sugar (or Splenda), oil and molasses in a large bowl until blended. Make a well in the dry ingredients and pour in the wet ingredients. Drain the raisins; add them and the diced apple to the bowl. Stir until just combined. Scoop the batter into the prepared pan (the cups will be very full).
4. Bake the muffins until the tops spring back when touched lightly, 18 to 22 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.
NUTRITION INFORMATION: Per muffin: 197 calories; 6 g fat (1 g sat, 3 g mono); 18 mg cholesterol; 35 g carbohydrate; 4 g protein; 4 g fiber; 144 mg sodium; 221 mg potassium.
Nutrition bonus: Fiber (16% daily value).
2 Carbohydrate Servings
Exchanges: 2 starch, 1 fat
Per muffin with Splenda: 2 Carbohydrate Servings; 187 calories, 31 g carbohydrate
TIP: Wrap leftover muffins individually in plastic wrap, place in a plastic storage container or ziplock bag and freeze for up to 1 month. To thaw, remove plastic wrap, wrap in a paper towel and microwave on Defrost for about 2 minutes.
Quote of the Day:
"Most fears cannot withstand the test of careful scrutiny and analysis. When we expose our fears to the light of thoughtful examination they usually just evaporate."
Jack Canfield
As always you can see the day’s re-powering information on the boot camp blog page with this link or by going to www.ArgyleBootCamp.com and selecting the Blog button on the left nav bar. There is a second blog for campers to communicate, share idea’s, ask questions, unite, exchange recipes, etc. Use it to your liking. http://bootcampersblog.blogspot.com/
Prevention Magazine - Foods that help fight fat, while providing your body with wonderful nourishment!
Foods That Fight Fat Over 40
Ready to get slimmer and feel younger? Add these foods to your diet and you'll gain nutrients as well as lose pounds.
By the Editors of Prevention
Boost the benefits of your workout and burn more fat, faster, with these seven smart food choices. Add them to your daily diet and you can shed about 10 pounds over the course of a year.
Water with lemon
A California study of 240 women found that dieters who replaced their sweetened drinks with water lost an average of 3 pounds more a year than those who didn't. Subjects who sipped more than 4 cups of water a day lost 2 additional pounds, compared with those who drank less.
Plus, the phosphoric acid in soda may contribute to bone loss—and osteoporosis—by changing the acid balance in your blood.
High-fiber granola bars
A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods. Try a granola bar with at least 4 g of fiber, like Kashi, instead of the typical bar that contains just a single gram. Refined carbs spike your insulin levels, which limits your body's ability to use fat as fuel, explains Lisa Dorfman, R.D., adjunct professor at the University of Miami.
Ground flaxseed
Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you're less likely to binge. Some research suggests flax can also help soothe symptoms of hormone swings because it's high in plant estrogens. Ground seeds are easier to digest. Sprinkle them over cereals, soups, or salads; add them to smoothies; or substitute 1 cup of ground flaxseed for 1/3 cup canola, corn, or other oil or shortening in muffins and cookies. Note: Lower oven temperature slightly, since baked goods brown faster with flax.
Walnuts
Instead of snacking on some chips, open up a bag of nuts: Walnuts are rich in omega-3 fatty acids, which may keep you feeling fuller longer.
In a one-year study of people with diabetes who were following a low-fat diet, Australian researchers discovered that those who included 8 to 10 walnuts a day lost more weight and body fat. The subjects also reduced their insulin levels, which helps keep fat storage in check.
Hot sauce
Forget bland condiments. If you want to burn fat, spice things up. In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin—the hormone that triggers body fat storage—were lowered by as much as 32 percent. One theory:
Capsaicin, the chemical that gives chiles their fire, may improve the body's ability to clear insulin from the bloodstream after you eat, so you're more likely to burn fat following a meal spiked with chile peppers than after one that isn't packing heat.
Cinnamon
Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (which has 16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else. You'll also be doing your heart a favor as protective estrogen levels decline: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18 percent and triglycerides by 30 percent.
Salmon
Just 3 ounces of canned salmon delivers 530 IU (more than the daily
value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older. In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took both calcium and vitamin D supplements gained less weight after menopause than those who took a placebo. Other research shows that without enough vitamin D, our appetite-regulating hormone leptin can't do its job. Other fatty fish choices include tuna, sardines and mackerel.
Provided by Prevention
End
Remember to choose the most wholesome real foods and eliminate the rest.
Article # 2. The moral of this article is eat slowly, don’t over feed and of course the same theme rings true to choose the most nourishing whole foods.
Speedy eaters seen likelier to get fat
LONDON (Reuters) - People who eat quickly until full are three times more likely to be overweight, a problem exacerbated by the availability of fast food and the decline of orderly dining habits, Japanese researchers said on Wednesday.
The findings, published in the British Medical Journal, highlight how eating styles, and not just what or how much is eaten, can contribute to an obesity epidemic fueled by the spread of Western-style affluence in many parts of the world.
The World Health Organization classifies around 400 million people as obese, 20 million of them under the age of five. The condition raises the risk of diseases like type 2 diabetes and heart problems.
For their study, Hiroyasu Iso and colleagues at Osaka University asked more 3,000 Japanese volunteers aged 30 to 69 about their eating. About half of the men and a little more than half of the women said they ate until full. About 45 percent of the men and 36 percent of the women said they ate quickly.
Those who said they ate until full and ate quickly were three times more likely to be fat than people in the "not eating until full and not eating quickly" group, the researchers found.
They cited as causes both the availability of cheap food in big portions and habits like watching television while eating.
To counteract the "supra-additive effect" of speedy or glut eating among children prone to obesity, parents should encourage them to eat slowly and in calm surroundings, the study found.
(Reporting by Michael Kahn; Editing by Dan Williams)
End
Recipe of the Day
Another seasonal delicious healthy food. Yummy!
Spiced Apple Butter Bran Muffins
These muffins are dense, grainy, fruity and delicious. A double dose of apple-diced fresh and dark, spiced apple butter makes them extra moist and flavorful.
Makes 1 dozen muffins
ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1/2 cup raisins
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 teaspoon ground cinnamon
3/4 cup unprocessed wheat bran or oat bran
1 large egg, lightly beaten
1/2 cup low-fat milk
1/2 cup spiced apple butter
1/2 cup packed light brown sugar or 1/4 cup Splenda Sugar Blend for Baking
1/4 cup canola oil
3 tablespoons molasses
1 cup finely diced peeled apple
1. Preheat oven to 375°F. Coat 12 standard 2 1/2-inch muffin cups with cooking spray. Place raisins in a small bowl and cover with hot water. Set aside.
2. Whisk whole-wheat flour, all-purpose flour, baking powder, salt and cinnamon in a large bowl. Stir in bran.
3. Whisk egg, milk, apple butter, brown sugar (or Splenda), oil and molasses in a large bowl until blended. Make a well in the dry ingredients and pour in the wet ingredients. Drain the raisins; add them and the diced apple to the bowl. Stir until just combined. Scoop the batter into the prepared pan (the cups will be very full).
4. Bake the muffins until the tops spring back when touched lightly, 18 to 22 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.
NUTRITION INFORMATION: Per muffin: 197 calories; 6 g fat (1 g sat, 3 g mono); 18 mg cholesterol; 35 g carbohydrate; 4 g protein; 4 g fiber; 144 mg sodium; 221 mg potassium.
Nutrition bonus: Fiber (16% daily value).
2 Carbohydrate Servings
Exchanges: 2 starch, 1 fat
Per muffin with Splenda: 2 Carbohydrate Servings; 187 calories, 31 g carbohydrate
TIP: Wrap leftover muffins individually in plastic wrap, place in a plastic storage container or ziplock bag and freeze for up to 1 month. To thaw, remove plastic wrap, wrap in a paper towel and microwave on Defrost for about 2 minutes.
Quote of the Day:
"Most fears cannot withstand the test of careful scrutiny and analysis. When we expose our fears to the light of thoughtful examination they usually just evaporate."
Jack Canfield
Wednesday, September 3, 2008
Stressed Mothers Making Kids Fat
Today’s Re-Powering information. – I have spoke about some of the weight loss resisters including lack of sleep, toxicity, and stress. Here’s yet another study linking stress to obesity, but now not only is the weight gain attributed to the person who is stressed, but now children are sensing the stress of their mothers and it’s said to be another contributing factor or childhood obesity. We all need to chill out!!!
Stressed mothers may raise fat children: study
By Michael Conlon
CHICAGO (Reuters) - Millions of poor children in the United States may be getting fat before age 10 because their mothers are stressed out and the youngsters seek escape in unhealthy comfort food, researchers said on Tuesday.
The stress is rooted in poverty and can be brought on by money woes, work loads, insufficient health insurance and other factors, said Craig Gundersen of the University of Illinois, who led the study.
"People will eat in response to feeling stress," he said in a telephone interview, and in this case children may be eating more in response to stress-related trouble at home.
The findings show there is a need for a firm social safety net for poor families with protections such as food stamps; better financial education to help people better manage money; and adequate health insurance coverage, he said.
Gundersen and colleagues at Iowa State University and Michigan State University looked at data on 841 children in families living below the poverty line who were part of a government nutrition survey conducted from 1999 to 2002.
"We found that the cumulative stress experienced by the child's mother is an important determinant of child overweight," the research team reported in a study published in the September issue of Pediatrics.
Children in stressed homes where there was plentiful food were more likely to be overweight or obese than those living in stressed situations where food was scarce, they added, because while both were reacting to stress, the former group had food available in which to find refuge.
"Children in food-secure households may have a greater ability to consume more 'comfort foods,' which are often unhealthy, in response to the (stress) they experience," they wrote.
Because most American children do not live in settings where food is scarce, the findings on maternal stress "may be an important factor for children in the United States who are overweight or obese," they concluded.
"Our findings are particularly relevant for children between the ages of 3 and 10," the researchers wrote, because older children can find release outside the home through friends or work.
An estimated 17 percent of U.S. children between the ages of 2 and 19 are obese and another 16 percent are overweight.
"A number of mothers in this study suffer from at least one symptom of depression and anxiety. By providing these women with relevant medical care and counseling, these symptoms may be alleviated with the further indirect benefit of reducing childhood overweight," the researchers wrote.
End.
Lets chill out, simplify, dream, mediatate, relax and rejuvinate.
Your friend in fitness,
Kelli Calabrese
www.KelliCalabrese.com
www.DentonBootCamp.com
Stressed mothers may raise fat children: study
By Michael Conlon
CHICAGO (Reuters) - Millions of poor children in the United States may be getting fat before age 10 because their mothers are stressed out and the youngsters seek escape in unhealthy comfort food, researchers said on Tuesday.
The stress is rooted in poverty and can be brought on by money woes, work loads, insufficient health insurance and other factors, said Craig Gundersen of the University of Illinois, who led the study.
"People will eat in response to feeling stress," he said in a telephone interview, and in this case children may be eating more in response to stress-related trouble at home.
The findings show there is a need for a firm social safety net for poor families with protections such as food stamps; better financial education to help people better manage money; and adequate health insurance coverage, he said.
Gundersen and colleagues at Iowa State University and Michigan State University looked at data on 841 children in families living below the poverty line who were part of a government nutrition survey conducted from 1999 to 2002.
"We found that the cumulative stress experienced by the child's mother is an important determinant of child overweight," the research team reported in a study published in the September issue of Pediatrics.
Children in stressed homes where there was plentiful food were more likely to be overweight or obese than those living in stressed situations where food was scarce, they added, because while both were reacting to stress, the former group had food available in which to find refuge.
"Children in food-secure households may have a greater ability to consume more 'comfort foods,' which are often unhealthy, in response to the (stress) they experience," they wrote.
Because most American children do not live in settings where food is scarce, the findings on maternal stress "may be an important factor for children in the United States who are overweight or obese," they concluded.
"Our findings are particularly relevant for children between the ages of 3 and 10," the researchers wrote, because older children can find release outside the home through friends or work.
An estimated 17 percent of U.S. children between the ages of 2 and 19 are obese and another 16 percent are overweight.
"A number of mothers in this study suffer from at least one symptom of depression and anxiety. By providing these women with relevant medical care and counseling, these symptoms may be alleviated with the further indirect benefit of reducing childhood overweight," the researchers wrote.
End.
Lets chill out, simplify, dream, mediatate, relax and rejuvinate.
Your friend in fitness,
Kelli Calabrese
www.KelliCalabrese.com
www.DentonBootCamp.com
Tuesday, August 19, 2008
Supersize Me - Portion Control
Today’s Re-Powering Information: The movie Supersize me has been around for a while. If you have not seen it or if you kids have not, its worth watching and re-watching as a reminder to avoid fast food. Its sad to see the brain washing from the media and it’s influence on us and our children. I think slowly but surely people are becoming more conscious. A former client of mine in NJ called me yesterday asking for suggestions for snacks for the 9 year old girls he coaches in soccer. He’s in the minority of dads who are making conscious decisions for his 4 children. I know it takes guts to go against convention and provide healthy snacks, but in the long run it’s worth it for the health, performance and long term lifestyles of those young girls.
I’ve mentioned it before, but my good friend Dr. Chris Mohr and his wife Dr. Kara Mohr came up with a program for parents and kids about fueling your body like a champion. Its produced for both kids and parents and is inspiring them to eat healthy. It’s a perfect time to watch with the Olympics on and kids aspiring to be more athletic. Scroll down on the boot camp store page and you can see more information. http://www.argylebootcamp.com/bootcamp-store.html
Below are notes from Dr. Mercola regarding portion sizes in America.
Mini-Size Me!
Morgan Spurlock’s documentary film, Supersize Me, should be a mandatory film for all children and their parents to see. Prior to his experiment, Spurlock was a highly fit and athletic individual weighing 185 pounds. He went on a McDonald's diet, gained 25 pounds, and looked and felt absolutely terrible. It is truly amazing to SEE what massive amounts of trans fat and 31 pounds of sugar will do to you in just one month.
He ended up suffering from many health complaints I see every day such as fatigue, headaches and indigestion. His cholesterol levels were high and he suffered from uric acid and mild chemical hepatitis. Before his 30 days were even over, his doctor urged him to cancel his experiment because his health was deteriorating so rapidly and getting flat out dangerous.
Not only does eating fast food expose you to addictive sugar and dangerous trans fats, but it also gives you more calories than you may think. As stated in this article, the average American consumes an amazing 3,770 calories a day!
Listen folks, unless you’re in daily training for the Olympics, in three separate events, the only thing this amount of calories will accomplish is rapidly deteriorating health.
The problem with “supersizing” is that the larger a meal gets, the harder it becomes to estimate how many calories are involved (not to mention that when you eat out, you don't know how the meal is prepared, or with what ingredients, which adds to the difficulty).
Super-sizing -- whether from a fast food or slower food restaurant – simply tempts you to spend more money on extra calories you don't need.
Eat What You Need, Not What You’re Served
Previous studies have shown that it actually takes you longer to reach fullness or satiety when you’re served a larger than normal portion of food, and young children consume about 25 percent less when allowed to help themselves to what they want than when served.
In one survey, 67 percent of participants said that they finish their entrees when eating out all or most of the time. As many restaurants serve very large portions, it’s no wonder studies have also found a link between body weight and frequency of consuming meals from restaurants.
Always use your hunger as a guide, rather than deciding how much to eat based on what’s on your plate. And, as I’ll discuss in just a moment, your hunger may in fact be a major clue that you’re eating not only the wrong types of food, but that you’re likely consuming them in lopsided ratios for your individual biochemistry.
“What’s Cooking?”
Right now, about 90 percent of the money Americans spend on food goes toward highly processed foods. This is a prescription for chronic degenerative disease; most Americans are simply exchanging convenience for their health. If you choose to rely on restaurant food for most of your meals, you are simply cutting off decades from your lifespan and increasing the likelihood of having to rely on expensive and potentially toxic drugs to treat the symptoms that will result from not eating healthy.
So you either pay now or wind up paying later, at which point it will typically be far more painful and expensive.
You, a family member, or someone you pay, simply has to spend time in the kitchen cooking fresh wholesome meals if you have any hope of staying healthy. Like many people, I have very little "free time" in my life, but still I am committed to preparing over 95 percent of my meals in order to preserve my health. It is a commitment, a truly important one, and it CAN be done.
Rather than have 90 percent of your food as processed, set a goal to reverse that ratio and strive for a diet of 90 percent non-processed food and only 10 percent from other sources. Not only will you enjoy numerous health benefits, but you will gain the satisfaction of preparing meals and being able to control the ingredients.
Yes, it takes more time and energy to follow an individualized nutrition plan than to eat fast food, but doing so could:
• Add years to your lifespan
• Give you more energy than you know what to do with
• Help you avoid cancer, heart disease, diabetes, and arthritis
It’s all in the Ratios of Your Rations
The beauty of eating natural and wholesome foods is that your food cravings will dissipate, making reducing the sizes of your portions that much easier. You can split your meals into five or six smaller portions, and still be far less hungry than you ever were before because your body is finally getting the fuel it needs to thrive.
If you are having food cravings and “can’t stop eating,” then you likely need to readjust your food choices as discussed in my book Take Control of Your Health.
Typically this involves shifting the ratio of proteins, fats, and carbohydrates, once you have determined what types of food your body is designed to eat. Optimal health may actually have less to do with the type of food you are eating, but with the relative percentage of each food you consume.
END
Have a fit day.
Kelli Calabrese
www.KelliCalabrese.com
www.ArgyleBootCamp.com
I’ve mentioned it before, but my good friend Dr. Chris Mohr and his wife Dr. Kara Mohr came up with a program for parents and kids about fueling your body like a champion. Its produced for both kids and parents and is inspiring them to eat healthy. It’s a perfect time to watch with the Olympics on and kids aspiring to be more athletic. Scroll down on the boot camp store page and you can see more information. http://www.argylebootcamp.com/bootcamp-store.html
Below are notes from Dr. Mercola regarding portion sizes in America.
Mini-Size Me!
Morgan Spurlock’s documentary film, Supersize Me, should be a mandatory film for all children and their parents to see. Prior to his experiment, Spurlock was a highly fit and athletic individual weighing 185 pounds. He went on a McDonald's diet, gained 25 pounds, and looked and felt absolutely terrible. It is truly amazing to SEE what massive amounts of trans fat and 31 pounds of sugar will do to you in just one month.
He ended up suffering from many health complaints I see every day such as fatigue, headaches and indigestion. His cholesterol levels were high and he suffered from uric acid and mild chemical hepatitis. Before his 30 days were even over, his doctor urged him to cancel his experiment because his health was deteriorating so rapidly and getting flat out dangerous.
Not only does eating fast food expose you to addictive sugar and dangerous trans fats, but it also gives you more calories than you may think. As stated in this article, the average American consumes an amazing 3,770 calories a day!
Listen folks, unless you’re in daily training for the Olympics, in three separate events, the only thing this amount of calories will accomplish is rapidly deteriorating health.
The problem with “supersizing” is that the larger a meal gets, the harder it becomes to estimate how many calories are involved (not to mention that when you eat out, you don't know how the meal is prepared, or with what ingredients, which adds to the difficulty).
Super-sizing -- whether from a fast food or slower food restaurant – simply tempts you to spend more money on extra calories you don't need.
Eat What You Need, Not What You’re Served
Previous studies have shown that it actually takes you longer to reach fullness or satiety when you’re served a larger than normal portion of food, and young children consume about 25 percent less when allowed to help themselves to what they want than when served.
In one survey, 67 percent of participants said that they finish their entrees when eating out all or most of the time. As many restaurants serve very large portions, it’s no wonder studies have also found a link between body weight and frequency of consuming meals from restaurants.
Always use your hunger as a guide, rather than deciding how much to eat based on what’s on your plate. And, as I’ll discuss in just a moment, your hunger may in fact be a major clue that you’re eating not only the wrong types of food, but that you’re likely consuming them in lopsided ratios for your individual biochemistry.
“What’s Cooking?”
Right now, about 90 percent of the money Americans spend on food goes toward highly processed foods. This is a prescription for chronic degenerative disease; most Americans are simply exchanging convenience for their health. If you choose to rely on restaurant food for most of your meals, you are simply cutting off decades from your lifespan and increasing the likelihood of having to rely on expensive and potentially toxic drugs to treat the symptoms that will result from not eating healthy.
So you either pay now or wind up paying later, at which point it will typically be far more painful and expensive.
You, a family member, or someone you pay, simply has to spend time in the kitchen cooking fresh wholesome meals if you have any hope of staying healthy. Like many people, I have very little "free time" in my life, but still I am committed to preparing over 95 percent of my meals in order to preserve my health. It is a commitment, a truly important one, and it CAN be done.
Rather than have 90 percent of your food as processed, set a goal to reverse that ratio and strive for a diet of 90 percent non-processed food and only 10 percent from other sources. Not only will you enjoy numerous health benefits, but you will gain the satisfaction of preparing meals and being able to control the ingredients.
Yes, it takes more time and energy to follow an individualized nutrition plan than to eat fast food, but doing so could:
• Add years to your lifespan
• Give you more energy than you know what to do with
• Help you avoid cancer, heart disease, diabetes, and arthritis
It’s all in the Ratios of Your Rations
The beauty of eating natural and wholesome foods is that your food cravings will dissipate, making reducing the sizes of your portions that much easier. You can split your meals into five or six smaller portions, and still be far less hungry than you ever were before because your body is finally getting the fuel it needs to thrive.
If you are having food cravings and “can’t stop eating,” then you likely need to readjust your food choices as discussed in my book Take Control of Your Health.
Typically this involves shifting the ratio of proteins, fats, and carbohydrates, once you have determined what types of food your body is designed to eat. Optimal health may actually have less to do with the type of food you are eating, but with the relative percentage of each food you consume.
END
Have a fit day.
Kelli Calabrese
www.KelliCalabrese.com
www.ArgyleBootCamp.com
Tuesday, July 22, 2008
Preparing Kids for a Lifetime of Healthy Eating
Boy, I could really go to town on this topic, but if I want my kids to have any friends, I need to be slightly diplomatic. With an 8 year old son and 6 year old daughter, we have our share of food discussions. Thankfully my children mostly eat very healthy, but given the choice, they would prefer ice cream over organic black berries - hopefully they would want the black berries on their ice cream - there is a happy medium. Recently I had looked into putting healthy vending machines into the local schools the day after my son came home with a ring of chocolate around his mouth from a snickers he got while at camp. After some investigating, I found out that the healthy vending machines with organic crackers, dried fruits and nuts, organic milk and natural fruit juices don't' make any money. The inventory sits and the parents ask for the M&M's and soda.
With the summer season, I have the opportunity to observe lots of kids in bathing suits and what I see are over fed under nourished kits. They may be skinny, but have big bellies, no strength or endurance. The only fruits and vegetables some kids get are ketchup on french fries (yes they count ketchup (second ingredient sugar) as a vegetable), as well as gummy vitamins, fruit roll ups or sweetened fruit juices. Most kids rarely bite into a fresh fruit or vegetable.
We are doing something so dramatically wrong with our children's eating habits. 19% of kids eat meals in the car, the family dinner is fading away and the negotiations that go on over food can be absurd.
You are your child's greatest teacher regardless of their age. Do your best to educate and empower them, but most of all set a great example. It can't be a battle and the child has to be involved in the process of change, having some power in the decisions. Don't' make it a struggle. Take your child to the store, see what new vegetables and fruits they are willing to try. See if they will swap out a low nutritional value cereal for another one and make changes slowly as they are ready.
Read on for more information to make meal time a healthy event that everyone can enjoy and live long strong years as a result.
Mixed Messages: Preparing Kids for a Lifetime of Healthy Eating
by: Lisa Tsakos
If you don’t eat your broccoli, you can’t have dessert. Many parents negotiate at the dinner table each night using dessert or other treats as an incentive. The message to children is loud and clear: broccoli is the unpleasant prerequisite for the reward, dessert. But when you think about it, considering the effect sugar has on immunity and the developing brain, dessert is no reward!
We pass these attitudes on to our children; they then pass them down to their children. It’s no wonder as adults we “treat” themselves with treats on a regular basis, even for insignificant events such as getting through a rough day at work.
Today, about 17% of children and adolescents are overweight. According to the Centers for Disease Control and Prevention, over the last three decades, the rate of childhood obesity has more than doubled for children aged 2-5 years and adolescents aged 12 to 19 years, and more than tripled for children aged 6-11 years. Overweight children and adolescents are more likely to become obese as adults. Studies indicate that if kids become overweight before age 8, obesity in adulthood is likely to be more severe. A diet of quick ‘n easy processed foods and a drop in activity levels are mainly to blame. Nearly 1/3 of American children eat fast food daily, potentially resulting in about six pounds of weight gain per year, per child.
During the toddler years (ages 1 to 5), children are growing quickly and are learning to communicate. Though they don’t have much control over their world, toddlers quickly learn how to use eating (or not eating) to manipulate. Children at this age need to eat several small meals and snacks spaced throughout the day. Establish a structured eating schedule, setting specific feeding times. Rather than pressuring your child to eat at each meal, allow them to practice listening to their internal cues. Children forced to eat may not learn what it is like to be hungry or full. With structured meal times, a child who skips a meal finds it reassuring to know when to expect the next one.
A toddlers’ diet requires antioxidant-rich foods (plenty of fruit and vegetables), the minerals calcium, magnesium, iron, zinc, and DHA for brain development. A good, low-glycemic breakfast is imperative. Studies show that children who consume more simple carbohydrates in the morning tend to eat more calories from sugar throughout the day. Ensure essential fatty acids, particularly DHA-containing omega 3, are included either from food or supplements. Dry skin and hair are sometimes indicators that more essential fatty acids are required. Be aware of signs of allergy. Stomach aches, puffy eyes or dark circles (red or black) under the eyes, bed wetting, and persistent nasal drip often indicate allergies.
From the ages of 5 to 12, children are thinking more independently, but the good eating habits learned in this stage will serve them for a lifetime. With increased exposure to the public come new germs and temptations to eat sugar and junk food. Enticing, colorful meals that are rich in nutrients are key to avoid the saturated fats, sugar and nutrient-deficient foods kids will ask for. Whenever possible, allow your kids to participate in the cooking process. Use meal preparation as an opportunity to spend quality time with your child.
Praise, reward, and gently educate. Rather than rewarding your child with unhealthy foods (like fast food, junk food, or dessert), provide positive feedback for eating healthy foods. Since kids are learning to compete in this stage, friendly eating challenges with siblings and friends will encourage them to eat healthier and remind them that eating well can be fun. Reward the sibling who can name all the fiber sources on the dinner plate. Give the child who chews each bite the longest at dinner-time a prize. The whole family will learn about how specific nutrients affect the body.
Avoid the guilt trip. Don’t force kids to eat. Many of us were raised to clean our plates and not waste food. The habits we learned from our parents (which they learned from theirs) may have been established during a period when food wasn’t as plentiful. These old belief systems no longer apply. Forcing kids to eat more than they want or need teaches them to ignore their cues for satiety. This can contribute to weight issues in the future.
Make dinnertime a happy family time. Long-term eating habits are greatly influenced by our memories of social interaction during meals. Eat at the dinner table, not in front of the television. If certain topics create tension, keep those discussions off limits at the table. Involve the children in the planning and preparing of meals. Pleasant memories of family meals at home start family traditions that your children will carry throughout life.
Serve appropriately-sized portions. Parents often overestimate how much food a child should eat. Small portions are less overwhelming, while bigger portions may encourage overeating. If your child doesn’t like broccoli, sneak it into tomato sauce, on pizza, or into soups. Serve it in small portions and don’t stop serving it – even if it remains untouched.
Actions speak louder than words. Be a positive role model. As a parent, you’re the most important influence in your child’s life. Just as kids learn positive behaviors, they also pick up your attitudes about food. If your children are demonstrating unhealthy attitudes toward food, examine your own behavior. Do you frequently talk about losing weight, dieting, and fattening foods? Do you eat out of boredom, stress or in front of the television?
You’re in charge of the grocery shopping. Parents often shop to please their children or choose foods they are certain will be eaten. If your grocery cart is filled with processed, packaged foods, who is really in control of your kitchen? Fill your cart with foods from the periphery of the grocery store: fresh, organic fruits and vegetables, naturally made whole grain breads (the first ingredient should read “whole grain”), lean meats and fish, and organic eggs and dairy.
Listen to Your Child. Pay attention to hunger cues as well as to signs that your child is full to avoid overfeeding. Be alert to what toddlers say through their actions. Sometimes disliking a food is not a matter of taste. Kids aren’t able to express or explain when a food makes them feel uncomfortable or causes pain. If your child often cries when you present a certain food, consider that food (or an ingredient contained within it) as a potential allergen and keep your eyes open for other signs.
Get involved at school. Encourage your child’s school to provide healthier meal and snack options. Many schools have already introduced healthy eating initiatives such as removing fryers from the cafeteria, providing a vegetarian option daily, replacing sodas and sugary juices with pure juice and water, offering non-starchy vegetables, and stocking vending machines with healthier options. Ensure educators include nutrition information in their teaching curriculum and that they provide healthy alternatives for celebrations (besides hot dogs and pizza).
End.
These are some wonderful options for making meals enjoyable and healthful. Apply one at a time for yourself and ultimately your family.
Kelli
With the summer season, I have the opportunity to observe lots of kids in bathing suits and what I see are over fed under nourished kits. They may be skinny, but have big bellies, no strength or endurance. The only fruits and vegetables some kids get are ketchup on french fries (yes they count ketchup (second ingredient sugar) as a vegetable), as well as gummy vitamins, fruit roll ups or sweetened fruit juices. Most kids rarely bite into a fresh fruit or vegetable.
We are doing something so dramatically wrong with our children's eating habits. 19% of kids eat meals in the car, the family dinner is fading away and the negotiations that go on over food can be absurd.
You are your child's greatest teacher regardless of their age. Do your best to educate and empower them, but most of all set a great example. It can't be a battle and the child has to be involved in the process of change, having some power in the decisions. Don't' make it a struggle. Take your child to the store, see what new vegetables and fruits they are willing to try. See if they will swap out a low nutritional value cereal for another one and make changes slowly as they are ready.
Read on for more information to make meal time a healthy event that everyone can enjoy and live long strong years as a result.
Mixed Messages: Preparing Kids for a Lifetime of Healthy Eating
by: Lisa Tsakos
If you don’t eat your broccoli, you can’t have dessert. Many parents negotiate at the dinner table each night using dessert or other treats as an incentive. The message to children is loud and clear: broccoli is the unpleasant prerequisite for the reward, dessert. But when you think about it, considering the effect sugar has on immunity and the developing brain, dessert is no reward!
We pass these attitudes on to our children; they then pass them down to their children. It’s no wonder as adults we “treat” themselves with treats on a regular basis, even for insignificant events such as getting through a rough day at work.
Today, about 17% of children and adolescents are overweight. According to the Centers for Disease Control and Prevention, over the last three decades, the rate of childhood obesity has more than doubled for children aged 2-5 years and adolescents aged 12 to 19 years, and more than tripled for children aged 6-11 years. Overweight children and adolescents are more likely to become obese as adults. Studies indicate that if kids become overweight before age 8, obesity in adulthood is likely to be more severe. A diet of quick ‘n easy processed foods and a drop in activity levels are mainly to blame. Nearly 1/3 of American children eat fast food daily, potentially resulting in about six pounds of weight gain per year, per child.
During the toddler years (ages 1 to 5), children are growing quickly and are learning to communicate. Though they don’t have much control over their world, toddlers quickly learn how to use eating (or not eating) to manipulate. Children at this age need to eat several small meals and snacks spaced throughout the day. Establish a structured eating schedule, setting specific feeding times. Rather than pressuring your child to eat at each meal, allow them to practice listening to their internal cues. Children forced to eat may not learn what it is like to be hungry or full. With structured meal times, a child who skips a meal finds it reassuring to know when to expect the next one.
A toddlers’ diet requires antioxidant-rich foods (plenty of fruit and vegetables), the minerals calcium, magnesium, iron, zinc, and DHA for brain development. A good, low-glycemic breakfast is imperative. Studies show that children who consume more simple carbohydrates in the morning tend to eat more calories from sugar throughout the day. Ensure essential fatty acids, particularly DHA-containing omega 3, are included either from food or supplements. Dry skin and hair are sometimes indicators that more essential fatty acids are required. Be aware of signs of allergy. Stomach aches, puffy eyes or dark circles (red or black) under the eyes, bed wetting, and persistent nasal drip often indicate allergies.
From the ages of 5 to 12, children are thinking more independently, but the good eating habits learned in this stage will serve them for a lifetime. With increased exposure to the public come new germs and temptations to eat sugar and junk food. Enticing, colorful meals that are rich in nutrients are key to avoid the saturated fats, sugar and nutrient-deficient foods kids will ask for. Whenever possible, allow your kids to participate in the cooking process. Use meal preparation as an opportunity to spend quality time with your child.
Praise, reward, and gently educate. Rather than rewarding your child with unhealthy foods (like fast food, junk food, or dessert), provide positive feedback for eating healthy foods. Since kids are learning to compete in this stage, friendly eating challenges with siblings and friends will encourage them to eat healthier and remind them that eating well can be fun. Reward the sibling who can name all the fiber sources on the dinner plate. Give the child who chews each bite the longest at dinner-time a prize. The whole family will learn about how specific nutrients affect the body.
Avoid the guilt trip. Don’t force kids to eat. Many of us were raised to clean our plates and not waste food. The habits we learned from our parents (which they learned from theirs) may have been established during a period when food wasn’t as plentiful. These old belief systems no longer apply. Forcing kids to eat more than they want or need teaches them to ignore their cues for satiety. This can contribute to weight issues in the future.
Make dinnertime a happy family time. Long-term eating habits are greatly influenced by our memories of social interaction during meals. Eat at the dinner table, not in front of the television. If certain topics create tension, keep those discussions off limits at the table. Involve the children in the planning and preparing of meals. Pleasant memories of family meals at home start family traditions that your children will carry throughout life.
Serve appropriately-sized portions. Parents often overestimate how much food a child should eat. Small portions are less overwhelming, while bigger portions may encourage overeating. If your child doesn’t like broccoli, sneak it into tomato sauce, on pizza, or into soups. Serve it in small portions and don’t stop serving it – even if it remains untouched.
Actions speak louder than words. Be a positive role model. As a parent, you’re the most important influence in your child’s life. Just as kids learn positive behaviors, they also pick up your attitudes about food. If your children are demonstrating unhealthy attitudes toward food, examine your own behavior. Do you frequently talk about losing weight, dieting, and fattening foods? Do you eat out of boredom, stress or in front of the television?
You’re in charge of the grocery shopping. Parents often shop to please their children or choose foods they are certain will be eaten. If your grocery cart is filled with processed, packaged foods, who is really in control of your kitchen? Fill your cart with foods from the periphery of the grocery store: fresh, organic fruits and vegetables, naturally made whole grain breads (the first ingredient should read “whole grain”), lean meats and fish, and organic eggs and dairy.
Listen to Your Child. Pay attention to hunger cues as well as to signs that your child is full to avoid overfeeding. Be alert to what toddlers say through their actions. Sometimes disliking a food is not a matter of taste. Kids aren’t able to express or explain when a food makes them feel uncomfortable or causes pain. If your child often cries when you present a certain food, consider that food (or an ingredient contained within it) as a potential allergen and keep your eyes open for other signs.
Get involved at school. Encourage your child’s school to provide healthier meal and snack options. Many schools have already introduced healthy eating initiatives such as removing fryers from the cafeteria, providing a vegetarian option daily, replacing sodas and sugary juices with pure juice and water, offering non-starchy vegetables, and stocking vending machines with healthier options. Ensure educators include nutrition information in their teaching curriculum and that they provide healthy alternatives for celebrations (besides hot dogs and pizza).
End.
These are some wonderful options for making meals enjoyable and healthful. Apply one at a time for yourself and ultimately your family.
Kelli
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