Diet Archives - Parenting Journals

Sugar Overload: Do You Know How Much Sugar Your Kids Are REALLY Consuming?

Danica Hoppe — Wed, 25 Apr 2018 19:54:34 +0000

Sugar and spice and everything nice. Isn’t that how the saying goes? We associate sugar with all that is good. We call people and actions sweet. We reward our children with sugary snacks when they do well. Who else remembers focusing on the lollipop prize for sitting still at the barber or being good at the doctor’s office? Sugar has been reinforced into our subconscious to mean good, well-deserved, and rewarding. We may even catch ourselves judging an anti-sweets person, trying to figure out what is wrong with them. For Americans, the use of sugar has become an extremely common and unhealthy habit. For instance, a standard lunch box may contain a PB&J sandwich on whole wheat, a cheese stick, a juice box (100 percent juice, of course), and applesauce. Sounds pretty good, right? Well, not really. Even though these treats are not blaring indicators for sugar and do have some health benefits like protein and fiber – this lunch right here adds up to about 60 grams of sugar! That is 15 teaspoons! To give you context to the alarming amount, the American Heart Association recommends children should NOT consume more than six teaspoons of sugar in a day, and three times as much is being consumed in one innocent lunch. Shocking, to say the least. We do the best we can, thinking we know exactly how much sugar we are giving our kids. Of course, sugary snacks, soda, candy – those are the ones we look out for, but what about items like ketchup, spaghetti sauce, and yogurt? Even your favorite organic fruit snacks have been loaded up with sugar. These sly sugar bombs are just as much to blame as the usual suspects. More and more research is finding that consuming large amounts of sugar can cause serious health complications over time. Yes, we know that too much can make you gain weight, but do you realize what that does? When anyone – adult or child – becomes overweight, they are put at greater risk for diabetes, high blood pressure, and high cholesterol – the three major players of heart disease. According to the Centers for Disease Control and Prevention (CDC), one in five American children are considered obese. As a result of the childhood obesity epidemic, what was once considered adult conditions are more becoming more prevalent in the children population. Researchers say that the earlier these health problems arise, the earlier diseases arise. We’re seeing increased cases of children and teens developing type II diabetes more than ever. What can you do to combat this sugar crisis? Maybe right now you feel like all hope is lost, and there is nothing safe from the dreaded sugar. However, there are things you can do to ensure you stay on top of the amount of sugar your family is eating. By taking the time to do your research and read the nutrition labels on your food, you will be more informed about how to make better choices in planning meals and snacks. Here are some helpful tips for making better food choices: Learn to read the labels. If we’re being honest, most of us don’t know how much sugar our kids are consuming on a daily basis. What we assume are healthy choices, can at times be even worse than candy. Learning to read the nutrition labels and researching sugar content in fruits is going to make a huge difference in the way you prepare your precious little ones’ meals. Grams and Teaspoons. When you check the nutrition label, you will notice that most of the nutrition facts use gram measurements. I don’t know about you, but grams mean nothing to me. If you are like me, it can be super helpful to remember that four grams roughly equals one teaspoon. And the recommended allotment per day for your child is no more than six teaspoons. All sugar is equal. Don’t be deceived by the labels on the front of the box claiming all-natural and organic; they may use purer products but those benefits are negated if they are loaded with sugar. It’s important to remember that regardless of whether the food is sweetened with refined sugar, raw honey, or agave – they all add up to sugar in your system. The body does not discriminate. Portion control. In a dream world, we would be able to avoid every ounce of sugar and never worry about it, or in my alternate dream world, sugar would be as beneficial as water, and the more you ingest, the healthier you are. Either way, it’s not reality and even though we will do all we can to filter our diets. It okay to have a little sugar occasionally. Besides, depriving your children will only make them want it more. Compromise by making the portion sizes smaller. Use other methods to reward. So often we use sweets as a rewards system. “Yay! You got an A on your math test. Let’s get ice cream.” It’s time to retrain your child’s brain. Provide rewards in the form of stickers, activities, free time – anything that promotes a healthier lifestyle and gets them away from correlating sugar with rewards. Avoid processed foods. Always do your best to buy as close to its original form as possible. Whole grains, fresh fruits, and veggies – yes, they have sugar, but it’s natural and not as overwhelming. Yogurts are one of those sneaky sugar sources where you think you are choosing a healthy option, but when you check the label, you will be shocked. To reduce the sugar intake, buy plain yogurt and add mix-ins yourself. It is always better to add sugar yourself, instead of buying something already sweetened. The more control you have over what your child eats, the better. Get serious about your child’s sugar intake. Just because you avoid candy and soda doesn’t mean you have successfully eliminated sugar in your child’s diet. Granted, it is a good start, but you

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Diabetes On the Rise: How to Minimize Your Kids Risk

Danica Hoppe — Fri, 16 Feb 2018 02:41:39 +0000

When we discuss type 2 diabetes we often picture older adults struggling with declining health and “later-life issues”. This narrative never really transferred over to kids in the past in the manner it does now. The common understanding was that children develop type 1 diabetes and type 2 diabetes was reserved for adults. However, today’s standard American diet is resulting in a change to that preconception. The latest study published in the New England Journal of Medicine reports that the numbers for kids aged 10-19 diagnosed with type II diabetes have increased by five percent over the past decade. How is that possible? Obesity is Responsible for the Higher Rates of Type II Diabetes. It is widely accepted in the medical community that aside from genetics, obesity is the biggest factor in developing type II diabetes. According to a new report from CBS, approximately one in five school-aged-children are considered obese. This alarming statistic is what is primarily responsible for the climb in the numbers of childhood type 2 diabetes diagnoses. There are now over 20,000 children now diagnosed with type II diabetes in America alone. Obesity among children is now considered an epidemic, and the reason for this is the sedentary lifestyle that the average American youth leads. Gone are the days of old where kids came home from school and ran around outside and played until the street lights came on. Kids are now dropping their backpacks, grabbing some highly processed, sugar-laden snacks and camping out in front of their electronics. They’ve kind of forgotten how to be physically active. It’s not all their fault. Children don’t go out and buy their own groceries, buy their own electronics or set up their gaming accounts. Parents are to blame for the condition of our youth’s health as well. As parents who work and are extremely busy, it has become easier for us to buy the fast food and keep them happy with electronics while we finish housework or business. This behavior isn’t so innocent. It has caused a whole slew of health issues – not just for adults, but for the children who are just starting out in life. Most parents are well intentioned and want to do the best for their families. We aren’t deliberately trying to make them unhealthy. We don’t want that for our children. After all, if you are here, you are certainly a conscientious individual who is striving to make better choices for your young ones. Educating yourself about the dangers of these lifestyle choices is the first step in providing a healthy environment for everyone in the household. Next, you need to start figuring out what actions are necessary to reduce unhealthy habits and risks for diabetes. Here Are Some Other Helpful Tips to Revamping Your Family’s Lifestyle: Little monkey sees what big monkey does. Parents, with all our faults, are the superheroes in our children’s lives. They watch us and try to emulate what we do. We’ve all had that moment where you catch your child pretending to do what you are doing like talking on the phone, cleaning and telling off that crazy driver who cut you off (tell me I’m not the only one). So when making an overhaul to your household health, it needs to start with you, the role model. We may think that our personal habits of grab and go and chugging sugar filled caffeinated drinks are only affecting us and our health, but our little ones are watching and they’re learning that it is acceptable. Beginning a healthier lifestyle for your children needs to start with you. Make the changes so that they can see how important it is for a happier, healthier life. Get interactive. Start getting your children involved in the healthy lifestyle decisions your family chooses to adopt. Use teachable moments to discuss how what they are doing is making them healthy. Try to stay positive. Children respond well to positive encouragement. Educate them on why it’s important to follow a balanced diet and why you need to move your body often. Bring them along to the grocery store and have them pick out produce. Involve them in the process of meal planning and preparation. Do it together and make it fun. Revamp your grocery list. This is a huge factor in reducing your family’s risk for obesity and the development of type II diabetes down the road. I know the processed foods are so much easier and less time consuming to prepare and have a shelf life longer than our existence – but at what cost to everyone’s health? It’s not worth it. Fill your cart with unprocessed, fresh, whole foods. In doing so, you are upping the intake of naturally sourced vitamins and minerals that are crucial for any healthy growing body and reducing the intake of additives and sugars. The FDA suggests you break your plate into four sections: Protein, whole grains, fruit and veggies. Side note: Don’t be fooled when buying fruit snacks and on-the-go organic granola. These may seem harmless, but they’re filled with sugar (organic sugar is still sugar). Regardless of where sugar came from, it is still sugar and ingesting excess amounts of sugar over time will lead to obesity. A good rule of thumb is to buy food items that are as close to their original state as possible. The more modified usually means the more preservatives and sugars have been added. Keep fresh fruits and veggies available to grab and eat on the go. Kids can’t eat what they don’t have, so leave the junk food at the store. Group play. Get the whole family active together. Schedule outings and go outside and play together. Kids are always more interested when the “big kids” are involved. Hit the park, go on an outdoor scavenger hunt, jump rope, hopscotch. Let your inner child come out and have some fun with your littles. It’ll be good for you as well. Set limits. Electronics have become

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Are Organic Snacks REALLY Healthy?

Danica Hoppe — Mon, 18 Dec 2017 17:54:14 +0000

As parents, we want the best for our children – and that includes stocking the fridge and the pantry with the right meals and snacks. However, as functioning adults in the 21st century, we also know that there is barely enough time between work and life demands to create every meal from scratch. So, what are some things we tend to look for when searching for the best life-supporting nutrients for our offspring that would make our crunchy granola moms and dads proud? We scan for words on packaging like ‘whole,’ ‘natural,’ and ‘organic.’ Organic, it’s like the new ‘reduced-fat.’ The word ‘organic’ is one of those buzz-words that makes you pay a little extra for the right to say, “it’s organic.” I mean think about it – how many times have you heard, “Would you like a (insert food)? They’re organic.” With a word like organic, you feel obligated to share with everyone just how much thought and consideration you put into your family’s health. For a moment, put down your righteous megaphone and stop being blinded by that “wholly” word – newsflash – just because you buy organic, doesn’t mean it is healthy. Despite your favorite organic fruit snacks or cereal bars having that magical word, they are still processed and still loaded with sugar. It’s important not to get distracted by the flashy words on the front on the box when purchasing healthful foods for your family. What Does Organic Mean Anyway? Good ol’ Wikipedia will tell you that organic food is food produced by methods that comply with the standards of organic farming. Organizations regulating organic products, such as the USDA, may restrict the use of certain pesticides and fertilizers in farming. In general, organic foods are also usually not processed using irradiation, industrial solvents, or synthetic food additives. For the most part, choosing organic produce and meats is often a better choice, but when you get into the processed foods like organic fruit snacks, chips, and candy, the benefits of having that buzzword on your box might not be worth the extra money. The source of sugar does not matter as much as the amount. Whether it’s raw honey, coconut palm sugar, or agave nectar from the heavens, they all add up to sugar. Sugar is broken down into fructose and glucose, and they all do the same – shoot your insulin and blood sugar levels sky high. Children and teens are particularly at risk. The U.S. Dietary Guidelines for Americans recommend limiting total intake of discretionary calories, including both added sugars and fats, to 5% –15% per day. Yet children and adolescents in America obtain about 16% of their total caloric intake from added sugars alone. A large study called SEARCH for Diabetes in Youth found that newly diagnosed cases of type 2 diabetes in children and teens increased by about 4.8 percent in each year of the study’s period between 2002 and 2012. The reason for the increase is the drastic lifestyle changes in the past few decades. Kids are becoming more sedentary, gluing themselves to their electronics, and reaching for the readily available, no assembly required, processed, sugar-laden foods. Organic or Not, Unprocessed Foods Are Always Best The pros of organic food are that most are free from pesticides, antibiotics, and additives. They have less of an environmental impact, and nutritional value is usually higher. That being said, when it comes to fighting the overload of sugar that we see on a daily basis, organic snacks are just as jam-packed with sugar as traditional treats. The best defense against this bombardment of sugar intake is to look at the nutrition label on the box. The nutritional breakdown is something every parent should know how to read and interpret. I know, it’s plain and boring – but it’s just it’s the facts, and is there for your family’s benefit. The healthiest snacks will always be unprocessed fruits, vegetables, and whole foods. A good reminder is to think about how far processed is your food from its original state. Minimally processed, plant-based, whole foods are always best – whether conventional or organic. And remember, just because it says organic, doesn’t necessarily mean it’s healthy. Dr. Jason Shumard is the owner of Integrative Wellness Center of San Diego, which he opened in 2005 with the desire to promote safe alternative treatment options to the community of San Diego.

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Making Healthy Foods Fun for Kids

Danica Hoppe — Wed, 11 May 2016 16:44:19 +0000

By Jamell Andrews Most children will take a processed snack pack or treat over fruits and veggies any day, but with childhood obesity becoming an epidemic, finding ways to make healthy foods more appealing is more important than ever. Childhood obesity has more than doubled in children and quadrupled in adolescents in the last 30 years, according to the Centers for Disease Control and Prevention (CDC), with more than 1 in every 3 children being considered overweight or obese. This increases their risk of joint problems, heart disease, and much more. With our hectic schedules, prepackaged snacks and meals may be timesavers—especially if you have a picky eater on your hands, but they’re doing your child more harm than good. So what’s a parent to do? Make healthy foods fun and more appealing is a good start. Why Appearance is Key When you walk through the grocery store with a child, you’ll notice that they gravitate to foods that look fun: bright colors, fun shapes, and interesting packaging. First impressions matter to kids, so the key to getting your child excited about a healthy lunch or snack is to make it as kid-appealing as possible. Think about the food and drink products that are advertised for children on television and you’ll notice things like snack trays and squishy tubes and bottles. Putting healthier options into fun containers is easy and allows you to know exactly what your child is consuming. Put your kid-cap on and think like your child when making their meals and snacks and then prepare foods accordingly. Here are a few suggestions to help you get started: Use a bento box or snack tray. Create a well-balanced lunch by adding lean meat, whole grain crackers, fruit slices, and other healthy foods to a bento box or other container that’s divided up into compartments. Give them dip. Kids love to dip because it’s a (acceptable) way of playing with their food. Make a sweet, healthy dip out of Greek yogurt and honey that they can dip apple slices into or a savory yogurt dip for their veggie sticks. Invest a few dollars in a spiralizer. The appeal of a vegetable to a child increases the second you make it squiggly or curly! A spiralizer lets you quickly turn carrots, zucchini, and all kinds of other fruits and veggies into fun shapes that are sure to appeal to your child. Opt for healthy versions of their favorites. If your child loves PB&J sandwiches, mix it up by using natural nut butters, like all-natural almond or cashew butter. Instead of sugar-filled or processed jam or jelly, top with a few banana slices instead. If burgers and fries are a favorite, then make your own patties using lean ground chicken or turkey and bake potato or sweet potato “fries” instead of frying or using frozen French fries. The key is to keep the sugar and calories down while providing as much nutritional value as possible. Make foods look like something funny. The tried and true “ants on a log” snack using celery topped with peanut butter and raisins is a good example of how making healthy food look funny or weird increases its appeal to a child. Get creative and see what you come up with or check the internet for inspiration. Arranging foods in fun designs and shapes is easy and effective. Make them smoothies. Smoothies are a great way to help your child get their fruits and vegetables; including those they’re fussy about eating. You can make them even more appealing by putting them into a fun sippy cup or squeeze pouch, which can be found in most department stores. Finally, let your child in on the food prep as a way to help get them excited about their healthy meals. Make it fun and silly and encourage them to use their imaginations when coming up with ideas using the foods that you want them to eat.

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5 Ways to Keep Your Children Healthy — Naturally!

Danica Hoppe — Thu, 04 Dec 2014 22:36:03 +0000

It’s good to know that in our day and age, medical knowledge and the ability to obtain information have increased so vastly, compared to even just a few decades ago. But even now, prevention is a fundamentally important way to maintain our health and that of our children, so that we won’t need medical interventions too often. And what are some of the most essential ways to keep our children healthy the natural way? Here are five that should be on every family’s list. 1. Wash Hands Often: It seems like such a simple point, but doctors will tell you that it’s in fact the easiest way to avoid some common childhood illnesses, such as the common cold and other infections that can spread through direct or indirect exposure to germs. Even with conscientious parents who keep their children away from others when their kids are sick, parents can’t be sure that their children won’t be exposed to harmful germs when the kids interact with non-members of the household. That’s because a person doesn’t have to have any symptoms of being sick, to carry germs that could infect and make another person sick. The easiest and best remedy to cut your children’s chances of picking up germs, then, is to teach them to wash their hands frequently, especially before eating and after touching objects that are handled by others, such as common toys, swings at the park, etc. Proper Hand-Washing Technique: Wash hands with soap and water for 20 seconds (teach your children to count: one-thousand one, one-thousand two … one-thousand twenty). It is important to lather up with the soap, then wash it off. 2. Get Plenty of Sleep: Unfortunately, one of the casualties in our modern world is decreased sleep for a lot of people. You really have to commit to getting enough rest for yourself and your family, as it is far too easy to let our responsibilities get in the way of our sleep. While some adults claim to be okay with just six hours of nightly sleep, most experts recommend that grown-ups aim for eight solid hours a night. Children need even more, with small children requiring about 12 hours, elementary school children needing about 10-11 hours, and teenagers needing 9 hours. Sleep Debt: You may have heard that term. When we don’t get enough sleep, whether we’re big or little, we accumulate a sleep debt — we will not feel fully rested or perform at our best, until we repay our brains that debt. But health experts caution that it’s best to strive to get enough sleep every night, as opposed to playing “catch-up” on the weekends … or worse yet, never catching up, and just continuing to demand too much from our bodies by not making up for lost sleep. Tip: If you need an alarm clock to wake up, or you need to wake your children, you/they did not get enough sleep. 3. Eat a Healthy, Balanced Diet! This is another point that can’t be overemphasized. Another casualty of our hurried modern times is that many people don’t make the best food choices. No matter what your age, it is vital to work with your body, not against it, and supply it with what it really needs: natural, whole, balanced foods. You and your children will feel and be healthier, if you are disciplined about avoiding processed foods in excess, as a key way to avoid artificial chemicals and non-nutritive fillers. Visit your local farmer’s market, grow your own organic produce, if you can, frequent a supermarket that sells all-natural foods, and read ingredient labels on processed foods you buy anywhere else. Forget about counting calories — if you eat natural foods in a balanced way (i.e., balancing natural proteins, carbohydrates and fats, and eating plenty of fruits and vegetables), your family is unlikely to carry excess weight. Health-Boosting, Comforting Drinks for Cold Weather: When the weather gets cold, you will soothe your child’s throat and tummy, as well as strengthen his or her immune system, by giving them ginger tea, which is made by seeping thin slices of fresh ginger root in hot water; add honey, if desired. Or you can use fresh lemon juice, instead of ginger; lemon-flavored water tastes great as a hot beverage; add honey for sweetness or a small pinch of salt, to offset tartness and soothe throat. 4. Be Active! This is no secret to anyone: one area where a lot of us are worse off than in old times is individual activity levels. And just like many adults are less active now, many children are, also. It is important to make regular physical activity and/or exercise a part of your family’s routine. Doctors never cease to be amazed at how well regular exercise works for preventing different common illnesses, such as cardiovascular disease, diabetes and even many cancers. The more you get your body’s blood circulating and you oxygenate those tissues, the better your body parts will function! Healthy, effective exercise can be simple things like going for regular walks, bike-riding, gardening or even housework. If you want to get more serious about fitness, all the better: encourage your children to play a sport or play active games with neighborhood kids; this is much more conducive to good health than sitting around for hours at a time, playing video games or watching TV. Tip: The American Academy of Pediatrics recommends that school-age children get no more than two hours of non-school-related screen time per day; kids under two should get no screen time at all, says the AAP. So, if your kids put up a fuss about it, you can truthfully tell them that the doctor said so! 5. Bundle Up! Just like washing hands is a simple, but key way to stay healthy, keeping your body warm when the weather is cold is an important way to avoid getting sick. Outfit your children with heavy coats, winter hats, scarves, gloves and insulated boots

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Overweight Teens’ Life Expectancies Not Increasing?

Danica Hoppe — Tue, 15 Apr 2014 18:18:45 +0000

It’s common knowledge that people’s life expectancies in developed countries have increased in the last 50 years, as science has uncovered new ways to prevent, treat and cure illnesses. But a study has found that people who were obese or overweight as teenagers are not living longer than similar people did five-plus decades ago. The life expectancy of an American born in 2011 was 78.7 years, according to the Centers for Disease Control and Prevention; the average lifespan has increased by more than 10 years since 1950. But the death rate for people in the study who had been obese or overweight as teens did not show improvement during that time. The study, conducted by researchers from Harvard Medical School, was recently published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism (JCEM). It analyzed records for more than 2.1 million people who had been medically evaluated for mandatory military service in Israel. All subjects had been born between the years 1950 and 1993, and were between 16 and 20 years old when they were evaluated. Researchers calculated what the subjects’ body mass index (BMI) had been at the time of evaluation. They then examined death records, to determine mortality rates among the study population. Mortality rates were 41 percent lower for subjects of normal weight who had been born in the 1980s, compared to people of the same age and similar weight born 30 years earlier. But there was no significant improvement in four decades in the life expectancies of those who were obese or overweight as teens: the mortality rate for these subjects in the years 2000 to 2010 was as high as it had been for similar individuals in the 1960s and 1970s. The study also found that overweight and obese teenagers had a higher risk of dying before age 50; particularly in the case of males, who had a threefold higher risk of death before 50, compared to females. Among males, even those whose weights had been at the upper end of the normal range as teens had a greater risk of dying relatively early in adulthood. While we have known for some time that overweight and obesity increase the risk of many illnesses in people, this study was unique in that it also yielded information about the connection between teenage overweight or obesity, and reduced life expectancy. What Can Parents Do to Help Their Teenagers Lose Weight? Losing weight, or maintaining an adequate weight, is easier than many people might suspect. Losing weight does not involve going hungry or denying yourself the foods that you love. It’s all about re-training your family’s palates to enjoy the foods that will truly nourish the body and will not promote excess weight gain. Once you start putting good foods in your family’s bodies, their bodies will not want to go back to eating the junky stuff! The key is to get back to nature. You have to avoid processed foods, for the most part, and buy foods in their whole, natural states (unprocessed, raw meats, whole grains, fruits and vegetables, dairy foods, nuts, seeds … things that grow naturally from Earth!). Is there anything more important than our health? You have to value your health enough to take the time to cook meals from scratch, or make wise choices when you buy your food at a restaurant. A pizza with a single topping of processed pepperoni is nowhere as nutritious and healthy as a pizza topped with mushrooms, green peppers, diced tomatoes and so forth. Many restaurants, including nearly all fast-food chains, cut corners and expense by using breads, salad dressings and even meats that have preservatives in them. What you get there are toxic chemicals that can only poison your system and even interfere with the body’s absorption of what nutrients the foods do possess. Only by being very selective when you buy ready-made meals (reading ingredients’ labels or asking merchants about ingredients), or by making your own meals at home, can you know that you are giving your family the nutrients that it needs, while avoiding what it doesn’t need. Your Children’s Snacks: The snacks your children eat will have a lot to do with their weight also. Instead of allowing them to buy Cheetos, Doritos, candy bars galore and sodas, insist on buying healthy choices for your family, and have those ready to go when your child leaves for school or comes home. Think apple wedges or a banana with some all-natural peanut butter or vanilla yogurt. Plain yogurt is great with corn chips or potato chips (but avoid chips that have artificial ingredients). Natural cheese chunks are great with cut vegetables, fruits, bread, chips, etc. Plain popcorn and some juice with carbonated water make a satisfying snack, as do all-natural granola bars and milk. Baby carrots dipped in natural lemon juice are delicious, nutritious and very filling. Instead of drinking any sodas, insist that your child drink natural fruit juices diluted with plenty of water, or just plain water. Milk is also highly nutritious and important for a growing child and grown adults alike; a child trying to lose weight should drink low-fat milk. Balancing Carbohydrates, Proteins and Fats in Your Meals One of the more common mistake that people who have excess body weight make is that they eat a lot of starches and sugars, and maybe a lot of fats; but they don’t eat enough protein, vegetables or fruits. You want to balance your meals by adding non-starchy vegetables, fruits, and plenty of lean proteins (lean meats, fish, beans) to the starches that you eat. By balancing your meals, you give your body a much greater variety of nutrients, which will help regulate its metabolic processes. So, don’t go hungry! Just make smart, natural choices. All that said, also of great importance is to move enough. In today’s age, many kids spend a lot of time sitting in front of an electronic screen; encourage your children to participate in sports

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Cheerios Cereal Will no Longer Have GMO’s … but that Still Leaves the Toxic Chemicals!

Danica Hoppe — Wed, 19 Feb 2014 22:01:13 +0000

In January, 2014, General Mills foods announced that it would no longer use genetically modified organisms (GMO’S) to make its original cereal, Cheerios. While Cheerios has never contained GMO oats, the company will now use non-GMO cane sugar, instead of GM beet sugar. Growing numbers of consumers and advocacy groups are raising concerns about the safety of using genetically altered crops in our food supply; consumer pressure is behind the decision by General Mills. The company does not plan to stop using GMO ingredients in all its cereals, however, because the use of GMO seeds in crops like corn is too widespread to make it possible to completely remove GMO’s from all its products, according to General Mills spokesman Mike Siemienas. But aside from the fact that some General Mills cereals will still have GMO’s, an important topic that hasn’t at all been addressed by the company is that all varieties of Cheerios, including the original kind, contain unnatural chemical stabilizers, and some varieties also have chemical preservatives, which no child, let alone babies, should be consuming — notwithstanding the TV commercials showing an infant munching on the so-called “one and only” cereal. The original, plain Cheerios, and Honey Nut Cheerios, for instance, both contain tripotassium phosphate, a foaming or whipping agent. In combination with fatty acids, it’s used as an antimicrobial agent in poultry processing. Being that we all have fatty acids in our systems, can tripotassium phosphate kill off some of the beneficial bacteria in our guts? This is a legitimate question. Apple Cinnamon Cheerios contain trisodium phosphate (also called sodium phosphate), an inorganic compound used as a whipping agent and to control acidity. Trisodium phosphate is also used as a cleaning agent, stain remover and degreaser. In the Western world, it was heavily used to make soaps and detergents; but that practice ended years ago, due to ecological concerns. Do you want something going into your kids’ stomachs that was found to be too poisonous for our water supply? Of course not. Trisodium phosphate is a strong chemical that in larger amounts can irritate delicate human tissue, including mucous membranes in our gastrointestinal systems. Fruity Cheerios have trisodium phosphate, artificial colors, and the artificial preservative BHT (butylated hydroxytoluene), a derivative of phenol. Phenol comes from petroleum and is used to make plastics. Do these sound like ingredients that will nourish your children and keep them healthy? No. So, Cheerios, you are making progress, but you are far from being a healthy cereal suitable for human consumption. Better cereal choices are Total, Raisin Bran, Grape Nuts, oatmeal, grits and corn flakes that do not have BHT. (Always check ingredients label, to know what you’re getting.) The way to make a cereal naturally fruity is to add minced fruits (preferably organic), raisins and the like. You get all the nutrition and dietary fiber, and none of the chemicals. By Lisa Pecos

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Today’s Children Are Less Fit than Their Parents: Study

Danica Hoppe — Tue, 21 Jan 2014 22:20:13 +0000

A review of global studies measuring fitness levels among children found that today’s kids have become progressively less fit than children from the last previous decades. The studies, which examined the fitness levels of 25 million youths, found that modern kids can’t run as fast or as far as kids from as recently as a decade ago. The study, which was led by Grant Tomkinson, an exercise physiologist at the University of South Australia, reviewed 50 previous studies on running fitness, a key measure of cardiovascular health and endurance. The children were aged 9 to 17 and were from 28 countries; the studies had been done between 1964 and 2010; 20 million children were from Asia. The studies had measured how far children could run in 5 to 15 minutes, and how quickly they ran a distance of half a mile to 2 miles (3.2 kilometers). Researchers concluded that today’s kids are about 15 percent less fit than kids from a few decades ago. It takes today’s children 90 seconds longer to run a mile (1.6 kilometers) than it did 30 years ago. Heart-related fitness has declined by 5 percent every decade since 1975 among children 9 to 17. The changes were similar for boys and girls, and for different age groups. However, different geographic regions yielded different results. Fitness declines appear to be leveling off in Europe, Australia and New Zealand. American children have improved in the last few years; fitness levels in Japanese children have also improved in recent years. Chinese children, however, are becoming increasingly less fit and more overweight. In the case of Japan, fitness levels among children had been declining since the 1980’s. This prompted Japanese governments to ask municipalities and schools to promote youth fitness. That in turn led to gradual improvements in fitness scores that have reversed the trend of declining fitness. In China, experts blame their country’s decreasing youth fitness on the obsession with college entrance test scores, which means students sit around to study a lot, and on the proliferation of indoor electronic past times such as gaming and surfing the web. Figures from China’s Education Ministry show that in 2010, male college students ran 1,000 meters 14 to 15 seconds more slowly than they did a decade ago; female students took 12 seconds longer to run 800 meters. The global study findings were featured at a recent American Heart Association conference. It’s the first research to show that children’s fitness levels have declined in the last three decades. The World Health Organization estimates that some 80 percent of the world’s children may not be getting enough exercise. Health experts recommend that children 6 and older get an hour of daily moderate exercise, which can be divided into shorter sessions; only one-third of American kids get that much exercise. Experts believe that the childhood obesity epidemic likely plays a role in diminishing fitness levels, since obesity makes it harder to engage in physical activity. TV and video games also play a part, and so do housing and neighborhoods that don’t offer enough, or any, safe options to engage in outdoor play. By Lisa Pecos

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Keeping Your Kids’ School Lunches and Game-Time Snacks Safe from Bacteria

Danica Hoppe — Thu, 07 Nov 2013 20:37:46 +0000

You are a mom who understands that we are what we eat; you want to be sure that your children eat healthy, fresh, wholesome foods. Because these foods do not have toxic, artificial preservatives or non-nutritious fillers in them, you know that many of them spoil much faster. A tummy ache, or worse, can happen in a snap, if the food has excess bacteria — and bacteria can multiply very quickly when the food isn’t kept cold enough or hot enough. Here are some helpful tips for keeping those highly nutritious, natural foods fresh until it’s time for your children to eat them: For lunches, an insulated lunch box helps to keep foods in the safe temperature range for hours Use frozen gel packs to further help keep perishable foods cold and safe Foods such as meats and dairy products, including yogurt, need to be kept cold, to stay fresh (one exception is hard cheese, which does not need refrigeration) Freeze fruit juices in individual containers overnight; that way, they will help foods stay cold inside the lunch box, and they’ll be thawed when it’s time to drink them a few hours later Use an insulated thermos to keep foods such as soups and stews hot. It is also a good idea to keep cold milk in a thermos, as milk is highly perishable Pack sandwiches in sealable plastic bags or wrap them in plastic wrap. You can also use washable plastic containers; these are also great for fruits like grapes or fruit sections Prepare perishable sandwiches the night before and store in refrigerator, to make sure they are cold when you place them in lunch box with frozen gel packs the next day; this will further insure that the foods stay cold Throw away any perishable food left in the lunch box when your children come home, as it is no longer safe to eat Non-perishable items do not need to be kept cold or hot. These include: Peanut butter and preserves sandwiches Chips, crackers or breads (buy the natural kinds of these items, with no artificial additives) Canned meats like tuna Whole fruits and vegetables Single-serve pre-packaged fruits (if you chop fruits or vegetables at home, pack in plastic containers and use cold packs to keep them cold Wash cold packs at night with soap and water, and place back in freezer, so they’re ready to go the next day As important as keeping foods at the right temperature, is insuring that your hands are clean when you prepare the foods, and that your children’s hands are clean when they eat them. Stress to your children the importance of washing their hands thoroughly with soap before eating. If water is not accessible, tuck a couple of wet wipes in a small plastic bag and seal the bag. Eirian Hallinan

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Getting Your Child Off to a Good Start with a Good Breakfast!

Danica Hoppe — Mon, 09 Sep 2013 19:14:12 +0000

Before we knew it, summertime was over, and it was time for our kids to go back to school. We may no longer be able to fix elaborate breakfasts before the kids rush to school; but there are certainly plenty of breakfast choices that are healthy, tasty, and easy to prepare. We all know by now that eating breakfast is important, as it fuels our bodies and minds for the day ahead. But what kind of breakfasts are nutritious and healthy? Your family as a whole should focus on eating whole, natural foods, and avoiding processed, pre-packaged foods for the most part. Some processed foods are okay, so long as you become a label-reader, which is the only way you’ll know exactly what’s in the package. We know to avoid excess sugars and fats; but we should also be watchful of artificial additives, such as preservatives, flavorings, colorings, and stabilizing agents, all of which add no nutritional value and in fact can only be toxic to your system and harm your health, being that they’re unnatural chemicals made in a laboratory and not grown in the soil. Well, that leaves out most if not all kids’ breakfast cereals advertised on TV, doesn’t it? Yes, it does. A healthy breakfast can consist of whole-grain cereal with no artificial additives. Good examples of healthy breakfast cereals are Raisin Bran, Grape Nuts, various bran flakes and corn flakes. Make sure your cereal does not contain “BHT,” an artificial chemical preservative used in some brands of flakes, but not in others. Sometimes, BHT is only added to the packaging, as in the case of Kellogg’s corn flakes; but this is still an unnecessary chemical and should be avoided. Look for cereals that use no preservatives, or that use mixed tocopherols (vitaimin E) as the preservative. Cereal should be served with milk, preferably organic, which is healthier, tastes better, and does not upset people’s stomachs the way non-organic milk can (organic milk does not have residues of chemical pesticides, fertilizers or antibiotics in it, so it is easier to digest). For variety and added flavor, try mixing chopped fruits or nuts with the cereal. Eggs are another great way to start the day. Use olive or coconut oil for frying eggs, as these oils are very good for your health. You can scramble or fry eggs on their own, or add chopped vegetables like bell peppers or tomatoes, and natural cheeses, to change up the flavor and add nutrition (plus dietary fiber from the vegetables). To go with your eggs, look for natural, preservative-free breads. Preservative- and additive-free breads are a little hard to find at supermarkets in this day and age, but it’s worth taking the time to look for them. Your bread should only have 4 or 5 ingredients, all natural. If you see a long list of ingredients on the bread’s packaging, you know that most of them will be artificial and unnecessary. Butter your bread with real butter or eat plain for fewer calories; never use margarine, which has artificial ingredients and has been linked in studies to heart disease. Another great breakfast is oatmeal. The quick kind only takes a minute to cook. Instead of buying the small, flavored packets of oatmeal, which contain artificial ingredients, buy a big container of Quaker oats, or a store brand, and cook it with chopped bananas, raisins, nuts, etc. Chopped fruit and yogurt make a great snack, or a healthy quick, light breakfast on days your kids may be running late. Or they can always eat a banana or a natural granola bar and guzzle a glass of milk with it. You can accompany your child’s breakfast with a small glass of fruit juice. For a bigger thirst, try diluting the juice with plenty of filtered or bottled water. Carbonated water adds a great kick to the juice and makes it taste a lot like a soda, without all the harmful chemicals present in nearly all sodas. Sodas should be avoided as a whole, not only because of the chemicals but because they offer no nutrition, other than the empty calories in the sugar. Another beverage to avoid are so-called “juice drinks” (such as Sunny D and Tampico) that in truth have only 2 percent juice or no juice, and are a glassful of artificial chemicals that don’t belong in your child’s system. By Jamell Andrews

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Before You Give Your Child Stimulants for ADHD, Try Some Dietary Changes

Alex — Wed, 13 Mar 2013 23:37:10 +0000

The American Psychiatric Association estimates that between 3 and 7 percent of American children suffer from attention deficit-hyperactivity disorder, ADHD, though some studies show even higher rates. ADHD diagnoses have increased by an astounding 66 percent since 2000. Many children now take prescription drugs, chiefly stimulants, to combat the symptoms of ADHD — hyperactivity, impulsivity, and inattention. Because it’s a growing problem, studies continue being done to try to determine if there are other alternatives, besides drug therapy, that could help a child with ADHD. The Role of Nutrition Proper nutrition, including a wide assortment of vitamins, minerals, amino acids, and essential fatty acids is important for a young child, to support normal brain development. Studies have found that children with ADHD, as well as many Americans who consume the typical “Western” diet — high in processed foods and low in nutritional value — have low levels of essential fatty acids (EFAs). These include omega-3 and omega-6 acids. In a study of close to 100 boys, those with lower levels of omega-3 acids had more learning and behavioral problems than boys who had normal levels. Studies on the link between low omega-3 fatty acids and ADHD have yielded mixed results. A few studies have found that omega-3’s help improve behavioral symptoms, though some have criticized the studies’ methodology as not being rigorous. While some experts feel that more studies are needed, eating foods high in omega-3 fatty acids could prove beneficial. Good food sources of omega-3’s are: Fish, including salmon and sardines Beef and dairy products from grass-fed cows Omega-3 enriched egg yolks Wild rice Beans Good-quality fish oil supplements can also be purchased; they can be found at most supermarkets and pharmacies, as well as natural supplement centers and online. Herbal Therapy Many parents report good results using herbs as sleep aids, for ADHD children who have difficulty sleeping. These can be bought in capsules, and some come in tea bags for tea as well. Popular calming herbs include: Valerian Lemon balm Kava Hops Passion flower If your child is taking other medications, you should consult with your pediatrician before using herbs, as they may produce undesired effects when mixed with other medicines. For example, calming herbs should not be taken in conjunction with sedative medications, as they can increase the sedative’s effects. Elimination Diets At least a small percentage of children with ADHD is believed to be reactive or allergic to certain foods or food additives, which can induce hyperactive behaviors. Whole foods that may be a problem include: Milk (though buying organic milk may make all the difference) Eggs (again, organic eggs may be better tolerated than non-organic) Nuts Wheat Soy products Food additives that are suspected by some experts, as well as parents, to cause ADHD and trigger symptoms: Artificial colorings (especially yellow, red or green) Artificial preservatives If you suspect that a whole food, or a food additive, may be behind your child’s ADHD symptoms, you could try doing an elimination diet, where you eliminate from your child’s diet all foods and additives that you suspect may be causing the symptoms, wait 2-4 weeks, then, if symptoms improve, reintroduce foods one by one, waiting a week before introducing the next food. Keep a journal where you write specific comments about your child’s behavior after consuming the different foods. You can continue this process until the culprit food or foods have been identified, or until you know that none of the foods was the problem. Elimination diets are something for which you may want to enlist the help of your pediatrician or a registered dietician, to prevent nutritional deficiencies and get feedback on your child’s reactions to the foods. Sugar Though many parents suspect that sugar sets off ADHD symptoms in their children, no study has found a link between sugar consumption and ADHD. However, for a number of other reasons, it is certainly healthy for children and adults alike to consume a low-sugar diet. Brown, raw sugar and honey, used in moderation, are always better than the bleached, nutrient-depleted sugar used to make candies, children’s breakfast cereals, and most processed foods that contain sugar. Eating a Healthy Diet Consuming a healthy diet, low in processed foods and rich in whole, natural foods (organic, whenever possible) is a good choice for everyone in the family, and will foster good health in general, now and in the future. A healthy diet for school-age children, and their parents, is low in fat, high in whole grains, fruits, and vegetables. Lean protein (lean steak, chicken, fish, and beans) is also part of a healthy diet. We all need good fats daily, too, such as those from avocados, nuts or olive oil (for cooking or salad dressings). Low-fat dairy foods are also good. Eat balanced meals by including simple and complex carbohydrates, protein, and good fats at every meal. Carbohydrates (fruits, vegetables, whole-grain breads, starches, pasta) should make up about 50 percent of a person’s daily food intake, with protein and fats evenly split, give or take, for the other 50 percent. Seek out foods high in omega-3 acids, or purchase a good fish oil supplement. A Few Parting Tips on Encouraging Good Behavior from Your Child Keep things simple Stick to a clearly defined, stated routine. For example, lay out a series of steps that your child must always follow when he or she gets up in the morning and gets ready for school. Have specific rules about when homework is done and under what circumstances (i.e., no outside distractions such as TV) Reward good behavior with verbal praise, as well as periodic treats As hard as it may be, remain calm, even when things are chaotic! Getting worked up will only aggravate the situation By Marc Courtiol

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Helping Your Child Lose Weight

Alex — Fri, 07 Sep 2012 20:46:40 +0000

Because we love our children unconditionally, it is very easy for parents to become blind to any physical problems their kids may have. When a child becomes overweight, parents tend to think he or she is just a little plump or that it is just a passing phase that will end at the next growth spurt. Children do indeed go through phases and their bodies are constantly involving, so in many cases there is nothing to worry about when a child has a couple of extra pounds. But parents do need to watch closely, because weight problems can get out of hand faster than you may think. There are countless reasons why parents need to keep an eye on their children’s weight. First, there are the basic reasons of health. Children who are overweight can develop health problems that may plague them for life. Second, children set many of their lifelong habits during these years, and teaching your kids to eat well and exercise turns into a great gift later on. Meanwhile, there are also social factors; kids who are obese or even just overweight often face teasing and bullying, which raise a whole additional set of issues. It is parents’ responsibility to make sure their children are healthy, and this sometimes means putting your fit down and imposing rules and habits that children may at times resist. But if you keep in mind that your child’s lifelong health is at stake and that nothing could be more important, facing down a little resistance does not seem like such a big deal. And in the long run, your actions now will teach your child appropriate approaches to health. Even if your efforts are not now appreciated, your child will grow up to recognize the value of what you taught them. Child weight-loss tips There are many things you can do to keep your child healthy. Here are a few tips to get you started. Start with yourself: You cannot expect your child to be healthy and lose weight if you yourself do not set a positive example. If you or your spouse has a few extra pounds, now is the time to get into a good diet and exercise routine. Make health a family affair, and what your child learns will be more deeply engrained. In fact, at least one study has shown that parents losing weight is one of the most effective motivating factors for child weight loss Set a plan and stick to it: Most people are capable of creating health plans and sticking with them for the most part. Where we fail is in the exceptions—when we let ourselves have a special treat, a snack, a drink, or anything else that falls outside of the plan we have set. Of course, occasional treats are fine, but too many people allow these exceptions to become routine. In order to whip your family into shape, you will need to be the strong one. Make sure the whole family sticks with the plan, and save the exceptions for special occasions Limit screen time: While diet is important, making sure your child is physically active is just as crucial. There are many types of exercise you can urge your child into, but one of the best general ways to make it happen is to impose a strict limit on the amount of time your child can spend with screens every day. Two hours seems to be the magical number, and studies have proven this to be a good limit. Find what works best for your family Go on family outings: There is nothing wrong with having low-key weekends featuring family time, homework, and relaxing, but it is a good idea to devote at least one day every week to going out and doing something physical as a family activity. Hikes are the perfect examples, but there are plenty of other things you can do to encourage kids to be active By Jamell Williams

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My Teenager Has Acne, How Can I Help?

Danica Hoppe — Tue, 22 May 2012 04:09:01 +0000

Acne can inflict the young and the old but is most common during our teenage years. The acne that teenagers suffer from is called acne vulgaris and is triggered by puberty’s reproductive hormones surging through their bodies. These raging hormones make the sebaceous glands enlarge and increase the production of sebum. The pores produce a kind of protein called keratin. The increased sebum and production of keratin, dead skin cells and bacteria block the hair follicles which stops the sebum being able to get through the skin pores. Acne is when the skin erupts because it is infected and inflamed by the bacteria and sebum clogged hair follicles. At a time in your child’s life when he is already often angry and confused, angry skin can really get him down. The diet your teenager sticks to can greatly affect his skin’s health. This is where you can educate him and help him control and often eradicate his acne. Remember that some people are more naturally inclined to have acne because of their heredity plus pollution and other external bacteria and toxins play a part. The good news is a healthy, well-balanced and nutritional diet can really be effective in the fight against acne accompanied by a thorough cleansing regimen. Begin by accepting you and your teenager need to be as patient as you can. What can seem pretty minor to you can feel like a disaster to an adolescent child. Your child is going through the most emotional and confusing time in his life. You can help soothe him with good nutrients in his diet and this will reflect in his skin. Banish processed foods from your teen’s diet as they contain saturated fats, synthetic dyes and way too much salt and sugar. These are all toxins that need to be expelled from the body and one way is through the skin. Encourage your child to drink lots of fresh water every day as this will flush out lots of toxins. Add lots of natural foods to his diet with high fiber whole grains, fruit, vegetables and fresh juices as this will help his colon eliminate toxins. Your teenager needs his essential fatty acids and omega 3s so make sure he is eating lots of protein. The nutrients that are most needed for good skin are: • Vitamin A which is found in green and yellow fruits and vegetables plus animal livers and fish liver oils • Vitamin C that is contained in green vegetables, berries and citrus fruits • Vitamin E that can be found in legumes, nuts, seeds, whole grains, avocados, cold pressed vegetable oils and dark green leafy vegetables • Zinc which is in fish, egg yolks, kelp, mushrooms, soy, whole grains, legumes and liver meats • Essential fatty acids and Omega 3s that are in walnuts, oily fish such as salmon and mackerel and have anti-inflammatory and antibacterial qualities By Eirian Hallinan

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Should Kids Be Allowed to Have Caffeine?

Alex — Fri, 06 Apr 2012 22:47:26 +0000

Many parents have strange approaches to giving their kids caffeine. On one hand, we do not think of coffee and even tea as being appropriate beverages for young children, yet on the other hand, many parents allow their children to drink soft drinks practically to their hearts’ content. And while soft drinks are lower in caffeine than coffee, they have a good amount of it, and they deliver all the caffeine-related effects that coffee does. So while caffeine is not the worst thing in the world, parents should be aware of how it affects kids so they can make informed decisions. What does caffeine do? First, it is important to realize that caffeine affects children more intensely than it does adults. Of course, this is simply because children are smaller. A 180-pound grownup will feel the effects of caffeine much less than a 60-pound child. So, for all the effects that caffeine has on all of us, think of them as doubled for children. The following symptoms of excess caffeine can affect grownups as well as kids, but they can be triggered in children by relatively small amounts of the substance: • Difficulty sleeping, possibly including insomnia and night terrors • Nausea • Headaches • Difficulty focusing on tasks • Excessive heart rate • Excessive blood pressure • Nervousness, anxiety, and emotional volatility As grownups we can usually recognize such symptoms, and it is easy to dismiss them because we know the causes. But for kids, these things are likely to have more of an unconscious effect, triggering a sense of overall irritability, malaise, and bad temper. And of course, the more caffeine a child has, the worse it is likely to be. Other issues Aside from the immediate side effects, that are many other things that parents should know about caffeine’s effects on children, including the following: • Caffeinated drinks, especially soft drinks, are associated with elevated risk of childhood obesity. In fact, many medical experts blame the popularity of soft drinks for the childhood obesity epidemic that is now affecting so many children. • Caffeinated beverages contain huge amounts of sugar, which means they are terrible for the teeth. With their syrupy texture, they tend to stick to the teeth and the gums and can sit there for hours, contributing to cavities and other problems. • Caffeine can make medical problems worse. For instance, if a child has nervous disorders or heart problems, having even one soda can make things worse. • Caffeine leads to dehydration. And, again, the effects are more intense for children than for grownups. In hot weather, especially, the dehydration associated with caffeine can greatly contribute to many problems. • Conscious parents naturally shy away from giving their children addictive substance, yet caffeine qualifies, and it can actually be intensely addictive. Believe it or not, a huge proportion of American kids are already hooked to caffeine and suffer withdrawal symptoms when they have to go without. Do kids need caffeine? The simple fact is that there is just no reason why kids should have to have caffeine. It has no nutritional value, and it is easily avoided with a little effort. The key is for parents to cut it out themselves, and especially to keep all soft drinks out of the house. These can be replaced with healthy juices, milk, and, of course, water. But one does not have to be so extreme. There is nothing wrong with having a soda every now and then, and teenagers can even have coffee. (Despite the widespread myth, coffee does not stunt growth.) For parents, the most important thing is to monitor kids’ caffeine intake. Remember that it is an addictive substance and that one occasional drink can easily become several a day. So make sure you take charge and set limits. By Lisa Pecos

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How to Get a Child Off the Couch and Active

Danica Hoppe — Wed, 19 Oct 2011 16:46:07 +0000

By Jamell Andrews Getting kids away from their TVs, computers, and gadgets is one of the greatest challenges today’s parents face, and it is not getting any easier. Many parents understandably want their kids to be up to date with all the modern technology, but for every gadget and game our children gain, something is lost. Today’s kids are losing interest in the simple enjoyment of outdoor activities and sports. If we do not push back against this trend, we may be raising a generation of overweight and unhealthy grownups. Healthy households For parents who want to get their kids active, it is important to establish moral authority by getting active themselves. It will not work if you command your child to go out and play while remaining inactive yourself. There must be a household culture that encourages good habits as a matter of course. Parents too often consider themselves above the law, so to speak, when it comes to doing what we urge our children to do. It is easy to fall into the trap of thinking that because you work hard to make a living and also run a family, you do not have time to set a good example through exercise. But in reality, there is time for all these things. It is about making a priority of exercise. If it helps, think of it this way: Every parents wants to live to a ripe old age so they can see their children grow up, and exercise is one of the key ingredients in achieving this. So even if you have to set aside other nonwork activities, make daily exercise your most important appointment. Adopting this type of attitude will be good for the whole family. Impose healthy activities Most kids fully understand why it is important to be active and get exercise every day. They just either do not care or prefer more sedentary activities. But if no amount of talking up the importance of health is going to change a child’s mind, what are parents to do? The answer is simple: Present alternatives, and make your child try them. Remember, when your child is fully absorbed in watching TV, surfing the web, or playing video games, the idea of going outside or participating in a sport is not going to seem very appealing. This is one of those situations in which you must exert some parental authority, even if it is difficult at first. There are a few ways to approach the situation. One is to tell your child that they will be participating in a sport (or another physical activity) and allowing them to choose which one. If necessary, present a few choices. Kids do not always take initiative on their own, so parents need to be front and center in encouraging activity. Restrict less healthy activities If applying parental authority via gentle suggestion and encouragement does not work, it is time to take it to the next level. Many kids will never give up their sedentary activities until their parents actively place limits and set rules. This is not the most enjoyable part of parenting, but it is something we all must do from time to time. If you need your child to get more physical activity, it is a simple formula: Restrict the things that prevent him or her from getting that physical activity. For many parents, the magic number seems to be two hours of media time per day-which should include TV, video games, internet, and all other electronic devices. This has been confirmed by multiple studies finding that kids who consume two hours or less are healthier than those who consume two hours or more. And ultimately, while no one is suggesting that today’s kids should have no access to the latest technologies, it is up to the parents to use their discretion. If computer, video game, or phone use is getting out of hand, remember that there was once a time when young people were perfectly content without these things. Our kids, too, can learn to entertain themselves in other ways.

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Avoiding Sugary Cereals

Danica Hoppe — Tue, 02 Nov 2010 03:54:11 +0000

When I was little, every Sunday, my mom used to drive my brother and I to my grandmother’s house, where she would take us to church. After church, we always stopped by the local grocery store and somehow, someway, my brother and I would finagle our way into each getting a box of cereal. And this wouldn’t be any ordinary cereal, it was SUGARY cereal. Oh the joy! My grandmother would then drive us back to her house, where we would jump out of the car, and run inside, wanting to show my mom what we got. Now, sugar wasn’t really allowed in our neck of the woods, so my mother would give a big sigh, and make a compromise that we could eat it, as long as we mixed it with a non-sugary cereal (such as Cheerios). This lasted until my grandmother got too old to drive, which meant my mom would drop off us off at church, and the whole grocery store part would be skipped. And by that age, I was already moving on to Crispix and Special K, so it didn’t really matter. Now that I’m a mom, I cringe when my son asks for Fruit Loops or Cinnamon Toasted Crunch and can totally relate to how my mother felt. One time, it was my son’s turn to take snack to school, and I somehow let him talk me into getting a box of Fruit Loops and some bananas. I received a scolding from the teacher (the school has a strict no sugar policy), and slinked away, embarrassed. But how did my son know about these cereals in the first place? When I started to analyze it, I see that he gained his knowledge at the point where he grew out of PBS Kids and Playhouse Disney and was watching Nick Jr. and Cartoon Network. In other words, it was television with commercials. Talk about the power of marketing. We can walk down the cereal aisle at the store and he recites every slogan, every jingle, just by looking at a box. It’s ridiculous. So how do you stand your ground and not be suckered in (as I was on snack day)? First off, do exactly that–stand your ground. Yes, I know it’s hard, especially on days when you run out of coffee and you’re feeling especially tired. But, you gotta do it. Secondly, try to limit the commercials. I know, I know, television can be a savior, but if you’re lucky enough to have DVR, use it. Fast forward all those 30 second marketing blitzes. Third–read the ingredient list. Is sugar at the top of the list? Then avoid it. Here are some more suggestions from e-How: Beware of sugar cereals disguised as healthy cereals. This includes cereals like Honey Nut Cheerios, MultiGrain Cheerios and Frosted Mini Wheats. These all have sugar fairly high on the ingredients list, which as we know is a red flag. This is where reading food labels comes in handy. Know what makes a good cereal. Cheerios, for example, is a classic brand that is healthy (not the sugary versions like Honey Nut, but the original kind). Sugar is fairly low on the ingredients list; the cereal is high in fiber; and oats are a healthy grain. Make these cereals more interesting to your kids by adding berries, dried fruit and raw nuts. Now that’s a healthy breakfast! Know your portion sizes. Most of us pour cereal out of the box without measuring. With healthier cereals this isn’t as much of a problem. Two servings of a high-sugar cereal like Corn Pops, however, can be seriously detrimental to your child’s health. Good luck! And may YOU be the master in the cereal department, not your children!

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Getting Kids to Eat Healthy Foods

Danica Hoppe — Wed, 13 Oct 2010 19:54:22 +0000

By Lisa Pecos According to the USDA, kids between the ages of 9 and 13 require at least six servings of fruits and vegetables per day, with each serving being either a half cup of fresh, frozen, or canned vegetables or a medium-sized fruit. Kids between 4 and 8 need about five servings per day, while teenagers need the recommended amount for adults-seven or eight servings per day. For many parents, getting a 9-year-old child to eat six servings of fruits and vegetables may seem like an impossible task. Kids love sweets, and they have little patience for foods that do not have much flavor. When was the last time you saw a child having a tantrum at the store because his mom refused to buy him broccoli? From the very early ages to the teenage years, getting kids to eat well is a never-ending battle. The good news is that it is not a lost cause, and if you use smart practices in the home, you can get your child to eat healthy foods. Here are some ideas to keep in mind. Get an early start: A 2008 study published in the journal Pediatrics found that infants who are breastfed by mothers who regularly eat green beans are more likely to accept and enjoy the flavor of green beans when compared with infants of mothers who did not eat beans. Meanwhile, other research has indicated that children, from infants on up, can learn to like the flavors when given repeated opportunities to try them. One of the problems with older children is that it can be more difficult for them to accept vegetables if they were not exposed to them at an early age. But with persistence, even kids unaccustomed to vegetables can come to enjoy them with repetition. Eliminate unhealthy snacks: Too many parents fill their cupboards with sweet and unhealthy treats, and many kids become used to having these treats multiple times per day. When these delicious sweets are available, it is only natural for a child to reject more healthy types of snacks. But you can nip this problem in the bud simply by having no candy or snack cakes in the home. Eat as a family: If you want your child to eat healthy, you have to be willing to practice what you preach. Kids are much less likely to willingly eat their broccoli or carrots if they see that their parents do not eat these things themselves. Make sure everyone in the family eats the same thing, and be sure to express how delicious and well-made the vegetables are. Sometimes all kids need is a little mental suggestion, and they will come around. Get kids involved: Many kids love to be given opportunities to show that they can make grownup decisions and be responsible. By giving your child a chance to participate in the grocery-buying decisions, you will give her a greater emotional investment in the meals. Explain the importance of having vegetables with every meal, and then allow her to plan a meal that includes foods from all the categories of the food pyramid. You will still control the details of the actual meal, but she will get extra enjoyment from it once it is done. Learn and talk about nutrition together: Parents need to know their stuff if they really want to set a positive example and raise nutrition-conscious children. Educate yourself as much as possible about nutrition, and pass your knowledge to your children whenever you get a chance. This way, your kids will come to understand that eating well has its own rewards.

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Packaged Fruit–Does it Count as a Serving?

Alex — Tue, 14 Sep 2010 23:34:42 +0000

I try to keep fresh fruit on hand at all times, but I’m lucky–my kids love it and they eat right through it. Here today, gone tomorrow–that’s our fruit bowl. So, on the days when there isn’t anything fresh to pack in the lunches, I reach into the cupboard for eating fresh fruit at all. Marketing by companies, and the way that the copy is written on the label makes parents think that these “fruit my stash of freeze dried fruit. The package says it’s a whole apple (or some other serving of fruit), so it must be a good substitute, right? Well, not necessarily. A recent article in the Health section of the LA Times stated that parents are turning to the substitutes–instead of the real thing–so often that kids aren’t nuggets”, “fruit leathers”, or in my case, freeze dried fruit, is just as good. Mark Kantor, professor of nutrition and food science at the University of Maryland in College Park who was quoted in the article states that, “Fruit snacks, whether or not they claim to provide a serving of fruit, don’t offer all the nutritional benefits of whole fruit and often contain added sugars and sometimes fats.” The article goes on to explain that, “The snacks usually derive their fruit content from the same few sources: purée of apple or pear, apple juice concentrate and grape juice concentrate. Apples, pears and grapes are such popular ingredients in fruit snacks because they’re naturally very sweet, says Anuradha Prakash, professor of food science at Chapman University in Orange. (Prakash is also a spokeswoman for the Institute of Food Technologists, as is Kantor.) Sugars, in addition to vitamin C, potassium, fiber and an array of antioxidants, are the key nutrients in such fruits, she adds — whole fruits, that is. But the words “juice” and “purée” on package labels are an indicator that most of the nutrients didn’t make it into the final, processed product. Vitamin C levels drop during processing because the vitamin is sensitive to heat. Fiber is removed when a fruit is pressed into a juice, and so are antioxidants, many of which are found in the peel.” What does stay in the packaged fruit is sugar–it goes from the whole fresh fruit all the way into the final product in the packaging. And, many snacks that state “made with real fruit juice” mostly have “added sugars in the form of corn syrup or high fructose corn syrup, and some contain vegetable oils, i.e., fats.” Bottom line–keep the fruit bowl filled–the less packaged fruit the better.

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Flavored Milk–Do You Use It?

Alex — Wed, 25 Aug 2010 22:20:21 +0000

I have a 21 month old daughter that isn’t milk’s biggest fan. She’ll drink a little bit, but not nearly enough to get her day’s worth of calcium in. So one morning, I thought I’d give her some chocolate milk to see what would happen. She didn’t drink it–she guzzled it! Ever since, it’s chocolate milk every morning–she’s underweight as well, so I figure the extra calories won’t hurt. This is why an article in yesterday’s LA Times Health section caught my eye. Entitled, Pro / Con: Should chocolate milk be allowed in schools?, it gives the debate on whether or not flavored milk should be offered at your child’s school. Rachel Johnson, a dietitian at the University of Vermont in Burlington whose research has been funded by the National Dairy Council, says yes–it’s better than no milk at all. However, Marlene Schwartz a psychologist and deputy director of the Rudd Center for Food Policy and Obesity at Yale University says no–that we’re teaching milk is only good when it’s sugared up. My thought is that chocolate milk is better than nothing. Once concern of the dietitians is that we have a rate of obesity amongst our children–food such as this will only raise it. I may think differently if my child was on the heavy side, but she’s not. The LA Times reports that, “The National Dairy Council has launched an aggressive public relations campaign, Raise Your Hand for Chocolate Milk, to keep flavored milk in schools. Pediatricians, public health experts and school administrators are divided as to whether the nutritional benefits of flavored milks outweigh their sugary downside.” So what’s your opinion?

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Understanding and Fighting Childhood Obesity

Danica Hoppe — Thu, 11 Feb 2010 20:22:31 +0000

Over the past 30 years, childhood obesity has been steadily on the rise among children aged 6 to 19. In children between the ages of 2 and 5, about 14% of them are now classified as being overweight. Approximately 20% of kids aged 6 to 11 are overweight and 19% of kids between the ages of 12 and 19 are overweight. All of these figures are up significantly from statistics that were obtained in the early 1970s, with all of them more than doubling in a relatively short amount of time. Understanding the Risk Factors In order to fully understand how childhood obesity has become such an epidemic in the United States, it is necessary to be aware of the risk factors that contribute to the continually increasing weight of children. Physical activity (or the lack of it) – Kids these days very rarely participate in any type of physical activity. Most of them spend their free time playing video games, watching television, and hanging out with their friends participating only in sedentary activities. Sleep – Many children do not get enough sleep each night, and this contributes to weight gain, as lack of sleep increases a person’s risk for becoming obese. Nutrition – This is probably the biggest factor to the rising rates of childhood obesity. Kids routinely consume oversized portions of food, indulge too often in high fat, high calorie junk foods, and drink lots of soda and juices. Genetics – If a child has overweight parents, he or she is far more likely to have a weight problem at some point. Often times, genetic weight problems develop during childhood. With the exception of genetics, the other risk factors for childhood obesity can be easily controlled with lifestyle modifications. Though it is often easier said than done, changes can be made to positively impact your children, thereby reducing their chances of becoming obese, or allowing them to lose weight in a healthy manner. Weight Loss for Kids If your child is overweight, the first thing you should do is talk to your pediatrician about the options that are healthiest and best for your child. You might also want to consult with a nutritionist who specializes in working with children to obtain some advice about how to get your child to eat healthier foods. As a parent, you should encourage your child in a positive, helpful way to become more active and to lead a healthier life. One of the best ways to do this is to lead by example. If your child sees you and your spouse eating healthy foods and exercising regularly, he or she will be much more likely to emulate your example. Some of the positive steps you can take to help your child lose weight include the following: Restrict your child’s television and computer time each day to no more than about two hours. Let your child help you pick out groceries, focusing on healthy items that you will use to make nutritious recipes for meals and snacks. Encourage physical activity of about one hour per day, four to five days each week. Keep healthy, convenient snacks on hand. Following these basic guidelines, as well as obtaining professional advice from your pediatrician and/or nutritionist will help you to get your child’s weight down to a healthier range. By Andrew V.V.

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Getting your Kids to Eat Healthy Foods

Danica Hoppe — Thu, 10 Dec 2009 19:27:22 +0000

By Jamell Andrews Parents often have meal time battles with their children. The kids decide that they do not like what you are serving them, or they just decide that they would rather have something else. Whatever the reason, one of the worst things you can do as a parent is give in to your kids’ demands and fix something else for them to eat. Early Conditioning Children learn early on whether you are going to give in to their tantrums or not. If you start giving in to them when they are very young, then they will learn that all they have to do is scream, cry, and/or refuse to do something and you will fold like an unsecured tent. If you do not want this to be the pattern of your relationship with your kids, then the best thing you can do is stick to what you tell them from the beginning. Tell your young ones to eat healthy foods. When it comes to meal time, present them with whatever you have prepared and let them know that this is their only option until the next meal. It isn’t going to hurt your children for them to skip a meal now and then, so don’t think that they will starve if you don’t feed them something at every meal. If you present them with a meal, let them know that this is their only food option, and then stick with what you have told them, you might be pleasantly surprised to find that your children will become a bit adventurous when it comes to trying new (and even healthier) foods. Do Not be Afraid of Mild Spices Children do not have to be fed a steady diet of bland foods. Try incorporating oils, herbs, and garlic to jazz up some otherwise boring vegetables. Although it might be wise to steer clear of foods that have a very strong odor or taste, it might actually help your kids to develop a better appreciation for a variety of different foods if you learn to spice them up a bit. Instead of serving plain vegetables as a side dish along with some other foods that your kids are much more likely to be interested in eating, try incorporating vegetables into inventive side dishes, or even main dishes such as casseroles or pastas. Do Not Force the Issue We all have memories of being forced to eat something as children that we absolutely hated. If you can tell that your child is genuinely repulsed by something, do not force him or her to eat it. It is perfectly okay to make them eat one bite of something new, but if they are gagging and/or nauseated by it, do not make them eat any more. Of course, you will need to learn the signs of true revulsion so that you can distinguish between the real thing and the fake so that you don’t wind up letting them off the hook all the time. If all else fails, you can always fall back on the old, “no dessert if you don’t eat your dinner” standby. Sometimes this is all it takes to prompt reluctant children to eat the food that is in front of them.

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Soy and Health Issues in Children

Danica Hoppe — Tue, 01 Dec 2009 19:30:37 +0000

Many people have turned to soy alternatives in the belief that these foods and beverages are healthier for their children. However, consistent research over the past several years has indicated that soy products may ultimately cause more harm than good. A large factor contributing to the health dangers presented by soy is the fact that so many soy based products are processed. Soy milks, soy burgers, soy cheese, soy ice cream, and any other processed type of “healthy” junk food should all be avoided by people of every age. However, the dangers that soy products pose for children, particularly infants, is the most serious health issue facing us. Some studies have produced results indicating that soy contains glycosides of daidzein and genistein (plant based chemicals) that strongly resemble estrogen. These chemicals contain hormonal and non-hormonal components, and the concentrations of them that appear in products such as soy infant formula and soy milk are 13,000 to 22,000 times higher than estrogen found naturally in the blood. Infants that consume soy based products are consuming estrogen at a rate that is six to eleven times higher than adults who consume soy foods. Toxins found in Soy Manganese Nitrosamines Phytic acid Protease inhibitors Soy lectins Soyatoxin These toxins are even found in soy products that are marketed as organic. It is also important to be aware of the fact that many farm animals are fed some type of soy in their diets. When purchasing chicken or beef, make sure you read labels carefully in an effort to try to determine what type of diet the animal was fed. If at all possible, try to purchase your meats from a trusted market that specializes in all natural or organic products. These stores will be much more likely to have products that carry labels listing the product’s origins. If labels don’t clearly specify the type of diet the animal was fed, ask someone in the meat department if they can provide you with the information. How Soy Affects Children Phytoestrogens have been linked to early sexual development in girls and boys. In some girls, breast development is occurring prior to the age of eight. In boys, the presence of estrogen inhibits the normal development of testosterone. During the first three months of a baby boy’s life, testosterone actually surges through the body in a normal process during which many male characteristics become programmed into the brain. This natural process ensures that boys have certain behaviors and characteristics once they reach puberty, so it essentially defines male behavior as it is supposed to be. If the testosterone’s natural processes are inhibited by the presence of estrogen, the normal male behaviors and characteristics may not develop properly, and in some cases may not develop at all. Basically, feeding your infant soy products is equivalent to giving him or her hormone replacement therapy medication or birth control pills. In fact, researchers have discovered as much as 22,000 times more estrogen compounds in infants who consume soy products than in those who are fed traditional formulas. By Andrew Van Vooren

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The Declining Quality of Children’s Diets and What to do About It

Danica Hoppe — Wed, 23 Sep 2009 19:44:47 +0000

According to the USDA Center for Nutrition Policy and Promotion, children between the ages of two and nine have diets that are less than desirable. This is an extremely important issue because poor eating habits that start early in life are likely to continue into adulthood, resulting in a host of health problems that might otherwise be avoided. Over the past few decades children in the United States have developed an alarming trend of eating junk food, being inactive, and becoming obese at very early ages. It is no longer uncommon to find children as young as four or five years old who suffer from high blood pressure or high cholesterol. While heredity is partly to blame in some cases, the vast majority of them are caused by poor diet and lack of exercise. How to Improve your Child’s Diet If you want your child to be healthy and have a greater chance of developing into a healthy adult, you need to take action now to change your child’s eating habits. The earlier you begin this process the easier it will be on both of you. Keep in mind that once a child has been allowed to consume whatever type of junk food they want for years it becomes much more difficult to try to get them to change. Start by introducing whole grains into your child’s diet and gradually try to eliminate most refined sugars. Two of the most important items to cut out of your child’s diet are sodas (both regular and diet) and fruit drinks. Beverages that contain artificial sweeteners are just as harmful as those that are full of sugar. They both contain a certain amount of chemicals and contribute to a variety of health problems. Try to get your child used to drinking water. To help with this process you might want to try introducing some flavored waters, but be careful that you don’t select those containing artificial sweeteners. You must become proactive when it comes to reading labels. Avoid foods that are high in fat, particularly saturated fats, and try to avoid trans fats entirely. If your family eats at restaurants or gets takeout a lot simply because of time constraints and convenience, try to make healthier choices. Instead of choosing fried foods, order something baked or broiled, or order a salad with fat free dressing. Get them Moving! Exercise is such an important component to our overall health. Children and adults need regular amounts of aerobic exercise in order to remain healthy. If your child isn’t interested in participating in sports at school, or if your child is too young to be in school yet, make an effort to get them active. Take them for walks everyday or play games in the backyard that will keep them moving. You need to try to structure your child’s day so that he or she isn’t simply vegetating in front of the television or computer mindlessly killing time. If you can’t get them motivated to become more active around the house, consider enrolling them in some type of activity such as karate, dance, or a little league team. You may have to try several different activities before you find one that your child really seems to enjoy, but if you keep at it you will probably find something that will hold your child’s interest and keep them active. By Cyndra Neal

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PARENTS AS TEACHERS TRAINING PROGRAM PROVIDES A RECIPE FOR SUCCESS IN FIGHT AGAINST CHILDHOOD OBESITY

Andrew — Wed, 06 Aug 2008 19:17:01 +0000

‘High 5 for Kids’ Offers Professionals Tools to Help Improve Eating and Fitness Habits of Preschoolers By Maya Lunnemann ST. LOUIS (June 26, 2008) – Despite a reduction in childhood obesity rates recently, early childhood professionals continue to reinforce awareness among parents about their role in encouraging nutrition and fitness of their young children. Parents consistently underestimate the power they have in modeling good nutrition and fitness habits for their children, say early childhood specialists at Parents as Teachers National Center. Parents as Teachers National Center tackles the issue of childhood obesity through the “High 5 for Kids” program. This Web-based course for early childhood professionals offers tools and strategies to help parents improve eating and fitness habits of their preschoolers. “Parents are the key factor in establishing healthy eating and fitness habits in children,” says Kerry Caverly, professional development director with Parents as Teachers National Center. “With this research-based program, we are helping professionals discuss what can be a sensitive subject for families: improving the diet and overall fitness of all family members in ways that will have both immediate and long-term benefits.” “High 5 for Kids” equips educators and other professionals to help parents find ways to introduce new foods, create healthy eating environments and increase physical activity in preschoolers which can prevent future health conditions related to obesity, including asthma, diabetes and cancer. Because parents are their children’s first and most important role models, the course provides simple steps for incorporating healthy habits into daily routines, such as increasing consumption of fruits and vegetables, limiting the amount of time children watch TV and increasing physical activity. It also provides practical suggestions and tools for professionals to use with parents and preschool-age children. For example, summer is a great time for professionals to talk to parents about introducing their children to more fruits and vegetables, because fresh produce is in abundance and can be purchased at local farmers markets. The “High 5 for Kids” program grew out of a collaborative effort between Saint Louis University School of Public Health and Parents as Teachers National Center. The three-year project to develop and evaluate the curriculum was funded by the National Cancer Institute. Parents as Teachers National Center offers the Web-based training for $50, which includes resource materials, visit plans and parent handouts. Parents as Teachers National Center offers professional training through Parents as Teachers University on a variety of other early childhood-related topics, such as literacy and child development. For more information on these topics and for registration details, go to www.ParentsAsTeachers.org/University or call (314) 432-4330, ext. 251. About Parents as Teachers National Center Based in St. Louis, Parents as Teachers National Center is the resource base and backbone of Parents as Teachers, a parent education and early childhood development program serving parents throughout pregnancy until their child enters kindergarten, usually age 5. The nonprofit National Center oversees approximately 3,000 programs offering Parents as Teachers services nationwide as well as in several other countries. For more information about Parents as Teachers, visit www.ParentsAsTeachers.org.

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