Health Tip for August 2008

Back To School

Can you believe it – summer is almost over and school has just started again.  Time really does fly by when we’re having fun! 

You know, kids are the absolute most awesome people on the planet!  They’re cute, loving, forgiving, creative, honest, bold and brilliant!  And they are our future.  Kids are the future of our world!  (Novel concept, I know.)  But the fact is – we have to take good care of our children if we want to see the health of our nation remain and even grow stronger. 

Did you know:

• 1 out of 5 kids is overweight.
• Obese children and adolescents have shown an alarming increase in the incidence of type 2 diabetes, also know as adult-onset diabetes.
• Many obese children have high cholesterol and blood pressure levels, which are risk factors for heart disease.
• One of the most severe problems for obese children is sleep apnea (interrupted breathing while sleeping). In some cases this can lead to problems

• with learning and memory.
  • Obese children have a high incidence of orthopedic problems, liver disease and asthma.
  • Overweight adolescents have a 70% chance of becoming overweight or obese adults.
  • In fact a recent study said that 81% of 10 year-old girls’ biggest fear is being overweight.
  
  So what can we do to help our kids eat? First, keep them active! Secondly, we need to watch what our kids eat. Have you gone into a school cafeteria recently? ...Many of the lunches have stuff like this in them: fruit in a cup (with a sugary syrup), bags of chips, sandwich (with white bread and bologna) or a lunchable (processed carbohydrates), fruit rollup or packaged cookies, or candy, and usually a cola or juice type boxed drink (filled with sugar). And if they have carrot sticks or a real piece of fruit, it gets thrown away or traded for more junk food (And the hot lunches aren’t much better.) Almost all of these things have no nutritional value, or live enzymes to feed their cells. No wonder kids are having health crises at such younger ages.
  
  Here’s what we can do to help:
  
  1. Remember: 
•  As the adult – you are in charge! 
•  Until they leave your home, you are responsible to train them in all areas to be successful in life.
  2. Start them young – good habits die hard.
  3. Pray for them to have an obedient heart.
  4. Train them.
• Teach them what you know.
• If you need to – get more information (listen to my tapes together.
• Do confessions with them – “Your body is the temple of God” – “You are fearfully and wonderfully made”  -“Exercise so you aren’t disqualified…”
• Just like you teach them about everything else teach them about health and nutrition.
• Start slow and focus on gradual changes in eating and activity patterns. This helps form healthier lifestyle habits.
  5. Include them in the process.
• Get healthy as a family.
• Find out what motivates them (non-food rewards). 
• Make a chart (for accountability).
•  Exercise with them (instead of watching TV).
•  Get them baking with you and let them choose which healthy snack they want.
  6. Give healthy alternative choices.
• Carbs – Regular potato chips (high in fat & salt) – instead, eat baked chips, homemade muffins, popcorn or bread (high in fiber); or with other carbs like white breads, pastas & tortillas replace with whole wheat of the same.
• Sweets – Sodas, candy, ice cream, cookies (high in sugar and fat) –instead, choose fruit juices, homemade cookies, fruit or fruit leather (high in nutrients and fiber.)
• Cereals – Switch to non-sugar – add fruit or small amounts of yogurt or honey to sweeten.
• Snacks – Smoothies or other snacks (see list.)
• Protein – Most kids (including big ones – like us) need less animal protein then they usually eat – meats and dairy products (2 -6 oz. per day) – instead, increase the amounts of nuts, grains, seeds and beans. 
• It will truly amaze you what kids will eat when there are no unhealthy choices around!
  7. Be sensitive and supportive – Kids know if they’re overweight and don’t need to be singled out. They do need lots of love, acceptance and encouragement.
  
  Kids really are the future – so let’s do all we can do to train this next generation concerning their health!
  
  
  All my love,
  Dr. Laura

Healthy Snacks

• Carrot sticks
• Celery sticks or apple slices with almond or peanut butter
• Fresh fruit or dried fruit
• Nuts and seeds, 10-15 raw, unsalted
• Yogurt, 1/2 cup
• Fruit leather, organic, fruit-juice sweetened
• Fruit smoothes, with a little honey or yogurt
• Air-popped popcorn
• Cereal, sugar-free, whole grain, with or without hormone-free milk or yogurt
• Fresh-squeezed orange juice, small glass
• Applesauce, 1 cup
• Fresh vegetable juice, 6 ounces
• Whole wheat graham crackers, 2
• Baked or organic tortilla chips with salsa

Snack tips:

• Eat slowly.
• Keep this sheet handy for quick reference.
• Put the snack you want your kids to eat out on the table - don't ask them!
• Keep healthy snacks stocked.
• Eat fruit alone.
• Pick snacks that are truly food, not processed or full or sugar.