Keeping our Children in Shape!!

August 08 Newsletter

13 oct 2008

It is almost that time again. School is starting and parents are running around crazy trying to juggle their families, careers, and everything else that comes along. It is during this time, more than others, that we need to get our children on the right path to establishing healthy habits.

The Institute of Medicine refers to childhood obesity as children who have a body mass index (BMI) equal to or greater that the 95th percentile of their age and gender. The Body Mass Index (BMI) uses height and weight measurements to estimate how much body fat a person has. The Nemours foundation states in an article about children and obesity that 1 in 3 children are considered overweight and obese. The childhood obesity rate has more than doubled in the past three decades for children aged 2-5 and 12-19, for children aged 6-11 the rate has tripled. It is our responsibility to set an example for the generations after us and teach the correct choices to help them live healthy lives.

There are many reasons why obesity has become a growing concern. The Institute of Medicine describes some of the reasons as:

• Urban and suburban designs that discourage walking and other physical activity
• Pressures on families to minimize food costs, preparation time, resulting in choosing meals and snacks that are quick and convenient that are usually higher in calories and fat
• Increased costs of fruits and vegetables
• Decreased opportunities for children to be involved in physical activity at school and after school and a reduced number in children who walk or bike to school
• Increase in the amount of time spent watching TV, playing video and computer games, instead of playing outside

Childhood Obesity leads to many Physical, Emotional, and Social health problems with long-term affects. Some of the problems that occur are:

• Physical Health: glucose intolerance and insulin resistance, type 2 diabetes, hypertension, and many more
• Emotional Problems: low self-esteem, negative body image, and depression.
• Social Health: stigma, negative stereotyping, discrimination, teasing, and social marginalization

To keep your children healthy and active an article in Health and Wellness suggests the following:

• Serve more fruits and vegetables during meal and snack time and fewer foods that are high in fat
• Limit the amount of sweets
• Don’t allow children to have sodas or sugary fruit drinks that are high in calories and have no nutritional value
• Serve more whole grains o Don’t bring unhealthy food in the house, stock up with healthy snacks and meals
• Limit the amount of time that children spend watching TV and playing video games; make it mandatory for them to have thirty minutes of physical activity a day
• Get involved with the activities that your children are involved in, for example if they are on a soccer team spend thirty minutes throwing the ball with them or go with them for a walk. Make it a family event to take the dog for a walk at night.

Our society is a very fast paced, competitive environment that doesn’t allow a lot of time for eating healthy and family activities. However, we should not let our children’s health suffer because we feel the constrianed by time. Think about that thirty minute television show you watch at night or the time a person spends browsing on the internet, instead, take a walk or play a game. The Institute of Medicine states, “Health concerns are immediate and warrant urgent preventative actions. Preventing childhood obesity is a collective responsibility requiring individual, family, community, corporate, and governmental commitments. ” As your family’s schedule changes, it is a perfect time to implement exercise and healthy eating habits into your lives and the lives of your children. Consult a physician before starting and Lets Get In Shape!!

Why Our Bodies Need Water

September 08 Newsletter

13 oct 2008

Life is full of choices, from large ones such as buying your first house, to small ones like choosing what to drink when you reach into the fridge. The goal is to make the best choices you can given the information in front you. Choosing what to drink should not be a difficult decision. Water alone is still the number “1” thirst quencher. Our bodies require water for proper functions. Beside that, drinking the right amount of water for your body has many perks.

CCOL Health Net says, “next to air, water is the element most necessary for survival”. Our bodies are made up of mostly water. “We are roughly 60 to 70 percent water”. Our bodies can’t survive for much longer than a few days without it. Not consuming enough water leads to many other problems such as, “excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased body toxicity, and joint and muscle soreness”. Different people require different amounts of water for daily functioning. An individual that exercises frequently or works out in the heat needs to drink more fluids. An individual’s weight can also play a role in how much water they should consume. The best thing to do is to consult your physician if you are unsure how much water you need. It is important to remember that the better our bodies are functioning then the better we will feel overall!

Another benefit to drinking water is weight loss or maintaining a healthy body weight. Almost everyone is trying to figure out how to stay looking good and live a long healthy life. There are many options available that claim to help a person lose weight. Some are a quick fix while others are a lot of time and effort. Many weight loss programs are also very expensive. Drinking plenty of water is one way to help keep the inches off without spending tons of time and money. Water and your metabolism work together. Merriam Webster Encyclopedia defines metabolism as “the process by which a substance is handled in the body”. Our bodies have many forms of metabolism but the one on everyone’s mind these days is the metabolism of fat. One of the main functions of the liver is to convert stored fat into energy. The liver also picks up the slack for the kidneys, which need plenty of water to work properly. A lack of water in the kidneys causes the liver to work overtime and then the liver can not metabolize fat as quickly. Think about all the different diets and gimmicks that you have tried or considered and all the rules and possible side effects that come along… then remember that simply drinking water can help you stay healthy and slim your waist.

Let’s admit it, we would all like to be tall, slim, muscular, and look like the models that we see on television and in magazines. Drinking water can also help us to keep young youthful skin. Water flushes out impurities in your skin leaving your skin more clear. When you drink more water your skin cells stay more hydrated and keep sagging skin more plump. Water will assist your body when lifting weights. Hydrated muscles will contract more easily, making your workout more effective and producing better results. Once you get use to consuming more water, it will be a natural habit that your body will greatly appreciate. You will look better and feel better.

In order to get started getting your body adjusted to drinking more water, carry a water bottle around with you at all times. Keeping a full bottle of water with you will help you know how much water your body is consuming. Eventually you will feel lost without it like leaving your cell phone at home. You should be careful about all the substitutes and flavored water that are out on the market, often these products have additives that are not good for your body. Also pay close attention to their sugar content. To keep it simple, the best habit to get into is just to drink regular water!!!

Good luck and give water a try!!!!