Straight Talk From Kids About Childhood Obesity

 I received an email today from one of my favourite sites about kids' health, www.nourishinteractive.com.  This is a great site for kids and adults alike to use as a resource.  As the name implies, it is interactive.  Today's e-mail led me to a YouTube video dedicated to childhood obesity.  Health care professionals and kids both get a chance to spout some facts and feelings.  I found what the kids had to say very interesting.  Take 5 minutes to check it out at http://www.bitesizemovie.com.

Kids Just Play to be Fit

Summer is here and sizzling here in Central Ontario right now.  From my home I can hear and see kids playing all the time, even though my daycare is currently closed.  From the nearby park and beach I can hear the lifeguards on the loudspeaker and if I look out on my lakeside there is almost always a boat pulling skiers or tubers around.  Failing that, I don't have to look far to see kids just playing in the water, at the beach, on the dock etc.  This is the ideal season for kids to just play outside...and that's really all they need to do to be fit.  If they are already swimming they'll be running and jumping off docks, sliding down water slides, playing with water toys, all of which is going to use their muscles, increase cardiovascular fitness...and most importantly, teach them that fun play can be fitness.

The 10 Favourite Things Fit Families Love About Camping

1.  Change of scenery – There is nothing better to relax you than to get away.  As long as you are at home you will find that "to do" list. By the time you leave your kids will be beside themselves with excitement…that is provided you start when they are young.

2.  New adventures – Have everyone in the family contribute an idea regarding what they would like to do while you are camping.  Research where you are going.  There may be an outstanding hiking trail or a wonderful day paddling trip.  There may be an organized outing provided by the campground.

3.  Great food – Camping meals are always simple and delicious.  No microwave meals here.  You will likely be more active on this holiday so some treat food might be in order.

4.  Outdoor fun all day long - You can sleep in or get up early.  Whatever you choose, if you are really camping (not using a motor home) you will be outside nearly all the time.

5.  Paddling a canoe – If you are car camping either rent or take your own canoe.  A quick paddling clinic for the whole family is advisable.  The kids may take instruction from a stranger better and you, the parent, might hone a forgotten skill.

6.  Riding bikes around the campground if car camping.  This is one of the favourite activities of kids whose families are car camping.  The family can explore the whole campground on bikes.

7.  Sleeping in a tent – Even if you are car camping take a tent along.  Kids may love to sleep in the tent, or if they are nervous about that they may love to hang out in it, play card games etc.

8.  Hearing the loons on the lake – This is a very special sound that you never ever forget once you hear it.  If you are lucky you might see a mama loon with a baby.

9. Seeing wildlife or evidence of wildlife – While raccoons have become city dwellers, bears, moose and deer generally are not.  If you are wilderness camping you are more likely to see a moose in the early morning.  If you are hiking you may see scat from any of these animals.

10. Campfires and cooking s'mores – What is camping without a campfire?  This is often the highlight of the trip for the kids.  Teach them how to gather the tinder, kindling and wood if you are wilderness camping.  If you are car camping you likely have to buy the wood on site, however the end product is the same.

Make Your Kid's Health Your Number 1 Priority

I know, it sounds kind of hokey and you're probably saying "Well, Yah…duh".  Fair enough, but most parents lead really hectic, busy, stressful lives.  At the end of your workday making sure you and your children get at least 30 minutes of activity is at the bottom of your list.  You're thinking about what to have for dinner and how much work is waiting for you at home before your day is done.  Saying your child's health is your priority and proving it with actions are two different things.

The President's Council on Fitness, Sports and Nutrition (PCFSN) (www.fitness.gov) established May as National Physical Fitness and Sports Month. The President's Challenge (www.presidentschallenge.org) is the PCFSN signature awards and recognition program.

What follows is the video released today by Wellness News on YouTube.  It clearly shows just about everything I would recommend to help you get organized so you can lead your family into fun activities and great nutrition choices.  I would add one more thing.  Plan your weekly menu, even if just a rough guideline.  Get everyone's input for the menu and get help from everyone with dinner prep so it becomes a family affair.  Your quality together time could be munching on fresh veggies and dip while you work together to get a simple dinner on the table.  After dinner is cleaned up follow through on a half hour walk or bike ride.  Finding a trail you like makes it more of an adventure.  I always get a feeling of relaxation as soon as I step off a road and onto a trail.  Enjoy the video and get inspired to make the change to ensure your kids are not part of the obesity epidemic.  You can build a fit family.

Energy Blast Video is a Fit Kids Exercise Dream

Please look in the right sidebar of this blog to see the link to purchase this Canadian exercise DVD.  I own this and use it, along with others, for my daycare business.  By about 9:30a.m. daily, if we are still inside, a change of pace is in order to work out some of the tensions that build up with the non-stop interaction kids of different ages have with one another. 

Judy, the creator, a West Vancouver, B.C. resident, is a physical and health education teacher and is so obviously passionate about her trade.  She has created several kids fitness DVDs and most of them can be done in the classroom with kids standing beside their desks.

This particular kids exercise workout is made up of 65 one minute energy blasts, so you can do 1, 2, 3 or whatever it takes to burn off some pent up energy.  Kids want to be moving, and it doesn't always take a lot of activity to keep them happy.

Judy's energy and enthusiasm are infectious and every segment is presented in such a way that you just can't sit still.  Even little 2-3 year olds, who may not have the coordination skills to perfectly execute each move, have a blast just moving to the music however they please.  I would recommend this DVD to anyone who wants to start small, 1 minute at a time, to build a fun activity routine.

If you keep this in the DVD player while you are watching TV, you could easily turn this on for 1 or 2 minutes while commercials are running.  Great idea for fun family fitness!

Catchy Tune Will Inspire Kids to Make Healthy Food Choices

Here in Canada we are just wrapping up what is known as the Victoria Day Weekend which is traditionally a kick-off to summer. It is also called the May 2-4 weekend.  Historically it was created to celebrate and remember Queen Victoria's birthday.

I live in Muskoka, which is cottage country and one of Canada's most sought after vacation destinations.  We are surrounded by lakes and forests, only an hour from either Algonquin Park and Georgian Bay, 2 other local world renowned adventure and holiday destinations.

Holidays seem to go hand in hand with adventures like camping and hiking for many people.  Our lakes are very busy in the summer with paddlers, skiers and sailing enthusiasts and one of the favourite dinners here in cottage country is the hamburger, usually accompanied by corn on the cob and a salad and often followed by pie and ice cream.  When made at home these family dinners can be a wonderful treat, but dinners such as this can be a slippery slope to obesity, heart disease, high cholesterol, etc. if not balanced through the week with lighter fare.  Don't set your family up for obesity.  Make dinners like this a special treat.

Enjoy this video.  I did.

.

Fit Kids Eat in Colour

What I Learned On The Intertnet Today - Healthy Eating

A little of everything - fruit, veggie, dairy, grain

I've been checking out some of the other blogs on the internet about raising healthy eaters.  Many of the authors are registered dieticians.  From the 6 or so I've read today I have made this shortlist for you…so you don't have to spend the time I did.

Before I present you with the list of ideas on getting kids to make healthy food choices I want to share this one thought with you.  It was an "aha" or "lightbulb" moment for me and I realized how true it was and is.  The gist of the thought was this.

Parents don't seem to have any difficulty understanding that one day their kids will successfully attend and graduate from school, learn to read and write, drive a car, learn to swim, etc., but for some reason when it comes to getting their kids to learn to make good food choices and eat a varied and healthy diet they throw in the towel.  So they are giving the kids the message that they don't have to eat what isn't their favourite, they can have whatever they want and a healthy diet isn't really important.        

5 Ways to Create Healthy Eaters

1. Don't be a short order cook.  If you start preparing different meals to meet every individual taste you are doomed to kitchen slavery and your family will come to expect it.  It often takes 10-15 exposures to a food before it is accepted as the norm.
2. Provide a fruit or veggie with every meal.
3. Learn to think outside the box.  Who said you can't put some leftover chili on a baked potato?  Why can't a whole wheat wrap contain dinner?
4. Always have cut-up veggies (store bought or home made) in the fridge along with a healthy dipping choice.  It's a great pre-dinner appetizer and calms the kids while dinner is being prepared or can be a great family time while everyone is doing their bit to help get dinner on the table.
5. Include the kids in meal planning and prep.  Then when they are hungry and hanging off the fridge door staring longingly at the array of possibilities, they won't hesitate to cut up an apple or orange, grab a few carrot sticks, heat up some leftovers, etc.  They won't be afraid of food prep.

Clean Out the Fridge Healthy Meals Are a Huge Hit

This was something my husband introduced me to and our kids always loved it, as do my daycare kids.  I'm told that his siblings and parents came up with some really interesting creations for Saturday lunch which was their weekly clean out the fridge meal.  For my daycare it is often on Friday, always a hit, and can't be anything but healthy when you have had pretty healthy meals all week.

FAMILY FITNESS IN SPRING

The light is changing, the days are longer, the animals are chasing each other all over the woods, the birdsong is noticeable again, the snow is melting and the sap is running.  Spring will soon be here. Fitness activities for everyone are changing from winter stuff to spring happenings. So if hibernating  has been your winter activityal because you don't like the cold, get out now with your kids.  Just a simple walk around the block, or to the park, or the corner store will make you feel great.Choose to do some simple kid-friendly activities. Soak up the sun and fill your lungs.  Share the joy with your child.  Teach them to appreciate and honour the changing seasons.  Make a family plan to visit a local sugar bush when they are making maple syrup. 

Encourage your children to pick an activity they would enjoy. You all want your fitness to be fun.  Give them some choices because they may not have any idea what is available.  What they really want is to be with you.  Just make memories of fitness oriented family activities you have enjoyed together.  Get out there, and don't forget your camera.  You will look back and be proud of yourself.  You are all worth it.

Family Fitness Challenge for TV Viewers

Somebody's got the idea!

Time spent in front of some sort of screen seems to be a way of life for everyone these days, and fit kids and families are really no exception.  Although the clincher might be the amount of time spent sitting there and the overall lifestyle choices made by people (adults and kids) who have developed healthy lifestyle habits.  These habits are best formed at a very young age.  Kids learn what they live so if they come to know what is likely to be found in a "healthy" kitchen, and that active living can be a way of life and not a punishment, and that it can be fun, they will be off to a great start.

Here are 5 simple tricks to do while the TV commercials are running and each should burn about 20 calories.  Since the average one hour show likely has at least 15 minutes of commercials and each of these TV fitness tricks takes about a minute, you can quite easily burn about 300 calories in the time it takes you to watch your favourite TV show.

Make this a fitness challenge and you will be taking the first steps to having a fit family.

1. Do 12 leg squats – slowly – 4 seconds up and 4 seconds down.  Make sure your feet are far enough apart that your knees form a 90 degree angle when you squat.
2. Slowly press your arms above your head 15 times, 4 seconds up and 4 seconds down.  You can do this while sitting in your chair or on the floor.
3. Do 40 side jacks.  These are an easier rendition of the dreaded jumping jacks.  With side jacks you don't jump.  While you raise both hands from your sides up through a range of motion so your arms form a V above your head, tap your heel on the floor out to your side.  Your arms will go up and down each time you move your leg and your count one after you have moved each foot to the side.  So your arms will actually be going up 40 times and each foot will go 20 times each.
4. Do 15 standing leg curls on each leg slowly – again 4 seconds up and 4 seconds down.  Think of it as touching your heel to your behind.
5. Do 20 slow toe raises while standing.  This is the best exercise for getting your shins in shape for walking so you don't experience shin splints, which some people get if they start out to quickly.  This requires balance if you raise both feet at the same time so hold on to something or do one foot at a time.

My Secret Revealed

3 minutes at a time - get there

One of my favourite tricks for sneaking in a couple of minutes of fitness here and there is to use my toothbrush. Now I've got your attention…right? Here's the thing.

My battery operated toothbrush has a 2 minute timer on it to help me make sure I brush long enough. Believe me, when you're drowning in toothpaste it's a long time. If you don't have one you can use a 3 minute egg timer or a nearby clock. It's a rough guide.

All I do is use that timed period to do squats, or lunges or simple steps up and down on a stool or fitness step. Or you can just march in place. Sometimes I break it up into different moves and sometimes I walk or run up and down the staircase next to my bathroom. If you are brushing your teeth 3 or 4 times a day that's an easy way to squeeze in 6 – 8 more minutes of calorie burning activity.

If you don't want anyone to see you then shut the door and stay in the bathroom. You can do squats with front kicks, side kicks. You can go up and down on your toes to do calf raises.

At our house my husband and I often use TV commercial time to do push-ups or crunches. You can do anything, just get up and move…not to the kitchen for junk food!

You can do it…2 minutes at a time…all the way to 30 minutes a day at least.

Fit Kids through Play

I am one of those daycare providers who is a bit fanatical about healthy food and old fashioned outdoor playtime. Here, we go out for playtime (exercise for the children) in most any weather, except lightening and -20 Celsius or colder. The children who come here are fit kids, co-ordinated kids who learn to walk on uneven surfaces, active kids who learn to jump off a dock and climb up onto and swing on a big, old tire hung from a pine tree.

Today, we awoke to find that spring was just teasing us and winter had returned. There was just enough snow to hinder the operation of push toys for the one-year-olds and make the tricycles impossible to peddle for the older kids.

What was a great puddle to play in yesterday was filled with wet snow this morning. Needless to say there wasn't a lot of running around or tag or hide and seek today. It was perhaps their last day to create anything out of wet snow and their favourite creation seemed to be "cooking up tasty snow meals" and using the old tree stump for a work surface. This is conveniently located beside yesterday's puddle. The depression that was a puddle yesterday became the serving platter for today's "healthy snack". Between the puddle that became a serving platter, the stump that was a work surface and the two tricycles stuck in the snow they had a very efficient kitchen work triangle.

The creek which is running in places was like a magnet for all but the youngest. She has yet to discover it. The 15- month- old is drawn to it like a moth to light. That ought to be "fun" in the coming weeks.

By the afternoon the snow was all gone and it looked a lot more like spring again. Tomorrow will be a new and different day outside, no doubt, and we will be back out there getting fit through play…and they won't even know it.

10 Steps To Make Change Stick

No matter how we look at it or approach it change is hard.  Why?  Because we are creatures of habit.  That premise naturally leads to the question "How does something become a habit?"  There are all kinds of resource articles available that answer this question and the answers vary depending on the habit you are trying to form or change and how the research is done.  I've read 14 days and I've read over 200 days.  Below are some of the highlights of the reading I have done.

1. Commit to 1 Month – For most of us the average amount of time required for our efforts in change to become automatic, which indicates success, is 3 – 4 weeks.  Since a month on a calendar is an easy time frame to block out, plan for and imagine, one month is an ideal time frame.
2. Find a Buddy – This increases your likelihood of success, not to mention making whatever you are doing more fun, less difficult and a source of motivation and inspiration.  If, for example, you are agreeing to walk every day with your daughter and you have arranged to meet somewhere, you're not likely to leave her standing alone somewhere if you have committed to being her buddy.
3. Make it Daily – Daily consistency is critical for your success, for the first month at a minimum. And if possible do it at the same time every day.  If you think that it takes 30 repetitions for something to become even close to automatic, doing it only twice a week is going to take several months, and you have committed to one month to get the ball rolling so to speak.
4. Write it Down – Use a calendar or day planner of some sort, electronic or otherwise to ensure that both you and your buddy have blocked out the time.  It is a scheduled appointment you have with yourself and your buddy, just like the doctor or work or an evening date.
5. Make it Fun – Even though change can be difficult and challenging just remember that if you were being forced to do it, like moving your family for a new job or making a change because of a threatening illness, you would do it without question and you would keep telling yourself that soon it will seem natural. You would also work fun into it whenever possible to make it more palatable.  And so it will be with this chosen change, but if you can find a change that you consider fun then you are easing the burden of the task for yourself.
6. Replace Lost Needs – For many individuals this is huge, such as in the case where you are giving something up, particularly an addictive substance like some food, alcohol or drugs.  For others it might be simple habits like biting nails, or for kids, sucking thumbs. It might be something you need to put in your mouth or something you need to do with your hands or something you need to do to fill time, but fill your need if you have to with something that is not harmful or annoying to those around you.
7. Deliver Us From Temptation – Why make this any harder than it needs to be? For heaven's sake restructure your environment to make this as easy on yourself as possible.  It may be removing certain foods or substances.  It may be putting your annoying alarm clock across the room so you have to get out of bed to turn it off. It may be changing your route to work to avoid a tempting detour.
8. K.I.S.S. – Keep It Super Simple – Again, set yourself up for success.  Make the change you are planning small and as easy as possible.  If you are inactive and you want to run a marathon in a year, you don't start jogging several kilometres the first day, week or month just as babies don't run before they walk.
9. Expect Bumps in the Road – Know that you're likely to find some days harder than others for any number of reasons.  Understand that for some it takes several attempts to make something stick.  People trying to kick addictions often say it takes many attempts to experience true success.  Don't give in or give up.  Resolve to take another stab at it and make it happen. This is one of the reasons having a buddy for support is so helpful.  You are less likely to give up if you are committed to someone else.  Why is it we let ourselves down so easily but not others?
10. Trigger It – Or Make a Ritual - Many of our habits have triggers.  A smoker might reach for a cigarette when the phone rings or right after a meal. A morning walker might leave walking shoes and clothes by the alarm clock they had to get out of bed to turn off.  A competitive athlete might wear a particular piece of clothing. Someone who goes to the gym every day might listen to a certain song on the way there or while doing their workout.  A walker or runner might load their MP3 player with just the right songs to get them from their door to a particular spot.

Each of these things might seem very trivial but added together they can give you exactly what you need to succeed at forming a new habit or making the lifestyle change you wish to make.  Why make it any harder than it has to be? 

Commit to yourself, plan your course and your success.  Then plan month 2 and 3 and so on.

This Fit Kid Could Be Yours...................Or Not!

The results of a recently released Canadian study showed that the test participants made a full time job out of sitting still – averaging 44 hours per week. Would it surprise you to know that the participants were all kids?  Obviously not particularly fit or healthy kids.

Dr. Jonathan McGavock, of the Manitoba Institute of Child Health, worked on the 2011 Report Card on Physical Activity for Children and Youth, released by Active Healthy Kids Canada.
"Children are getting 44 hours a week of sedentary time," McGavock said. "That's a full-time job in front of the TV."
McGavock said this year's results are the most accurate they've ever had, because for the first time, participants wore a type of step counter, instead of just writing down their activities. The machine, worn around the waist for a week, records everything from the intensity to the duration of activity.
McGavock said most of kids' sedentary time happens after school and on weekends, meaning parents need to make more effort to get their kids off the couch.
(from ctv.ca)
When we allow our kids to come home from school and just sit in front of one screen or another we are fostering the habit of a sedentary lifestyle.  If they are like many other kids they have also developed the habit of making unhealthy food choices during this time as well.  So they are on the couch or on their beds, watching a television or computer screen and munching on chips.  Sound familiar?
It's our job as the parents to disallow these habits in our homes if we want fit kids.  Relaxing is all well and good but it could betters be saved for later in the evening.  That time between school and dinner when your kids are perhaps on their own at home, is the prime time for you to insist they find some kind of fitness activity they would be willing to do.  It could be dance or skating or hockey or intramural sports at school.  Or it could be something completely different like swimming, horseback riding, skateboarding, roller blading or joining an indoor climbing club.  Make a deal with the parent of one of their friends who is also lounging around at home and have them do something with that friend.  Just find something so they are working toward that recommended 60 minutes a day that Health Canada says we need.

Tips from ParticipACTION to help keep kids active after school:

• Make activities fun
• Choose an activity that challenges your child, but also helps build their skills, like a sports team or dance class
• Set a maximum two hours of "screen time," whether in front of the TV, computer or even a cellphone
• Set a good example and make sure you're getting enough physical activity too

Fit Parents - Fit Kids - Fit Families

If we are going to rant about the current state of kids' fitness in the world, or the all-time high level of childhood obesity rates, then we should look no further than ourselves, the parents.  The risk of our children struggling with obesity usually directly correlates to the environment they live in, which is created by the parents or other adults in their lives such as teachers, caregivers, spiritual leaders etc.

KIDS LEARN WHAT THEY LIVE

This isn't rocket science, or a surprise.  If kids grow up in a home where the parents don't make healthy food choices or healthy lifestyle choices, then it pretty much goes without saying that the children are going to be in an uphill battle to obtain optimum health themselves.  In terms of setting patterns and habits, parents, or whoever the adults are who are in charge, have the greatest influence on children before they ever leave the family home to attend a child care facility or an educational institution.  Even if a child begins to go to a daycare as early as one year, they have already learned what their home environment is likely to teach them.  If the caregivers or parents don't take the child outside or don't play with them, engaging them, but instead turn the TV on to entertain the child, and then serves some convenience food they can just heat up and throw on a plate rather than something home prepared, that is all the child will know…or expect.

REAP WHAT YOU SOW

If you make healthy food choices and teach your child the same when they are very young, then that habit will be well established.

Likewise, if you are a fit parent and expose your child to lots of activities and physical fitness learning opportunities they are likely to be fit.   So….

• Practice what you preach
• Show rather than tell…it's much more effective
• Actions speak louder than words

If you make fitness for your kids a priority and get involved and active yourself you should be well on your way to raising fit kids and having a fit family. 

The greatest gifts you can give your children are your time, your unconditional love and support, your wisdom…and because you lead a healthy lifestyle…your longevity.  Teach them, by how you care for yourself, that you know you must lead a healthy life to be there for them.

If you learn to just build activity and movement into your daily routines and make family time to do active things together it really can be a simple matter.  Just have fun.

Attention Fit Kids... Did You Know...?

A Family Affair

·        3500 calories represents one pound – so in order to lose one pound in one week you have to burn more or eat less to the tune of 3500 calories.  To figure out what that means per day divide by 7.  3500 / 7=500 calories per day.  If you split that between burning 250 more and consuming 250 less that could mean…

                  -walk briskly for about an hour daily or

                  -dance for about 40 minutes daily or

                  -swim for about 30 minutes daily

                                          And

                  -don't eat a single serving size bag of  potato chips and a cookie or

                  -don't eat 11 Tostitos Restaurant Style Tortilla Chips or

                  -save 380 calories if you don't eat one piece of Pizza Hut Pepperoni Pizza

·        The Four Golden Rules for Altering Eating Behaviours

                        1.  Eat on schedule – 3 meals and 2 snacks

                        2.  Eat in one place – Always sit at the same place for meals and snacks. 

                             It's only OK to drink water anytime, anywhere.

                        3.  Don't do anything else while eating.  You may not study, read, watch

                             television or play while eating.

                        4.  Create your list of alternative activities that are practical for you to do

                             instead of eating.

Resource:  Trim Kids:  The Proven 12 – Week Plan That Has Helped Thousands of Children Achieve a Healthier Weight; By Melinda Sothern, Ph.D., M.Ed., C.E.P., T. Kristian von Almen, Ph.D., and Heidi Schumacher, R.D., L.D.N., C.D.E.

Kids Fitness DVD's

Try these awesome kids' fitness DVD's to boost fitness levels.  Switching workouts enables muscle confusion, promoting better all-over fitness. And these give kids an indoor option.

Fit Families Plan a Stay-cation

Stay-cations have become popular in the last couple of years, particularly since so many families have been affected by the global recession.  Most of us don't even realize what we have right in our own neighbourhood.  Every town and city has something to offer and often what the locals take for granted is what a visitor will relish.  And in many cases we haven't taken advantage of what is close by nor have we taken our kids to some of the local venues. And many of them are certainly suitable for fit kids.

I'm assuming that you want an active stay-cation with the suggestions that follow.  You don't have to be moving all the time of course, but pick at least one activity every day to do together.  After all, if you were away on a va-cation you would likely be out exploring the area nearby, probably swimming, maybe biking or hiking.  Or maybe tennis is your thing.

Have a family meeting first and find out what everyone would like to do if they could pick any activity.  Then find out what everyone would like to eat for one dinner during that week.  It may be a home delivered treat, it may involve going out to a restaurant.  This is treat time…and you can still make decent choices at most restaurants if you are careful.

You could end up staying in the city or town you live in and finding a system of bike trails you can all enjoy.  Perhaps you can pack a snack or a picnic in a backpack and make that part of the adventure.  How long and how far you go will depend on the age and fitness level of your family members. But it certainly is a great activity to aid in the creation of a fit family.

Another family member might choose bowling for a physical activity.  You could do that morning, afternoon or evening, depending on the age of your children.  It doesn't matter who is experienced.  I've seen 4 year olds just roll a ball down the alley and have a hoot.

Maybe someone will pick a water park as something they want to do.  Assuming you have one near you that could be somewhere that kids over the age of 6 or 7 can really have a blast with.  And so can you as the parent. Come on, hit the water slide and just have fun.

If one of your family members has opted for climbing then check out any of the now famous indoor climbing gyms that are all over the place.  Junior climbing is becoming really popular and I bet with enough advance notice you could book a family for a private spot.

These are just 4 possibilities.  You could satisfy everyone's wishes for 4 different meal ideas.  You may end up at home barbecuing a family favourite.  And I bet there are easily 4 movies that you could all watch together. Or if you own Wii Fit then you can enjoy any of those activities together.  There you have it…4 memorable, fun days for your family that would keep you all busy together. 

5 Great Outdoor Fitness Games for Kids 2-6

Exercise for children should be fun.  In fact it should be fun for everyone because that is how you make the habit stick.  Human nature is to do what we like the best over and over again. Let's beat the childhood obesity epidemic and provide fitness activities that are fun for our kids.

Here are 5 great exercise and fun based games for kids of all ages, but 2-6 year-olds really get a kick out of them.

1. Red Light, Green Light – this is a wonderful fitness activity game for the littlest in the gang.  It teaches them to listen to a leader's voice and respond accordingly, instantly.  Some people call it the stop and go game because it teaches kids to respond quickly to those words.  Either one will work.  You could do one of each on different days.  Gather all the children together in a safe play area where there is plenty of room for them to run.  You, the leader, yell out either "green light" of "go" and they run around like crazy until you yell "red light" or "stop".  Children who don't respond correctly are asked to sit out.  The last one standing is the winner…if you want to make it competitive.  If you have mostly 2 or 3 year-olds I would suggest you just make it about listening and being active rather than winning.
2. Tag – the two-year-olds in the group might not be able to keep up with the older kids so if you have a mix of ages I suggest you conspire with the older ones so they can make it fun for the wee ones. I generally don't make it a win-lose scenario.  Just let them run and have fun. The rules haven't changed since you played it.  Everyone is active; lots of quick stops and starts and direction changes...and laughing.  Take part, be active with them and the little ones will quickly catch on.
3. Follow the Leader – depending on the leader this game can teach a myriad of skills without the children even knowing there is a lesson.  Just let them try to follow the leader, doing what they do to the best of their ability.  You might want to be the fitness activity leader first to give them some ideas of what the leader can do…hopping, jumping, skipping, running, backwards movement, sideways, lead a train and run all around, make certain noises while moving.  Just be silly, move and have fun.
4. Jumping Rope – this isn't the kind of jumping rope you may be thinking of.  Put about a cup of dried beans or peas in an old sock and tie a knot in it.  To this knot tie a length of light rope or strong string about 8-12 feet long.  Now swing this around you in a circular motion and have the young athletes jump over the rope when it gets to them.  The two and three-year-olds will just be learning to jump so go really slow for them until they get the hang of it.  Encourage the older ones to help the younger ones in the spirit of cooperation rather than competition.  No winners or losers, just have fun.
5. Soccer – you don't need a soccer pitch for this.  Your back yard or the outfield of a baseball diamond will do.  The littlest fit kids will just be getting good at running so for them you have to stop the ball in front of them and just encourage them to kick it.  I set up a goal of some sort…it's usually a pile of jackets and a carriage or a light standard and something else.  You begin to teach about direction and passing to the older athletes.  This is an amazing game for kids' fitness…great cardio.  Just keep it really positive for the little ones with lots of opportunity for success and wild and crazy cheering.  Since they are the littlest and the slowest runners they can easily get frustrated.  If they get to whining and wailing I just put them in goal and give them a very important job!  Again, no competition.

If you play each of these games for 5 minutes only you will have completed 25 minutes pretty high cardio exercise …for the kids and you.  Yep, you play too.  And if you go to a park there has to be at least 5 minutes of the slides and swings and other playground equipment…there's your 30 minutes for the day.

FIT KIDS - MINUTE BY MINUTE

To help you and your child get in the habit of being active I would suggest you take it a minute at a time.

 Childhood obesity is at record levels and it is expected that for the first time in over 100 years this generation of children may have shorter and unhealthier lives than their parents.  You must take this situation and your kids health seriously.

If this is a change in your lifestyle too, then I hope you are considering what you need to do to make the necessary switch.  To make this lifestyle change stick you must make really small changes; make each one a habit, which takes a couple of weeks.  Take it minute by minute.

Nutrition in childhood and physical fitness for kids starts with parents…that would be you.  If you are going to make a purchase to facilitate these changes I would suggest a kitchen timer.  They cost about $8, which you can likely handle if you take some junk food or processed food out of your shopping cart.

Challenge your kids to do some active for literally one minute, set the timer…jumping jacks, knee lifts, running on the spot, squats, and do it with them.  Make your kid's workouts (and yours) one minute long to begin with.  Those would be small changes, and do it for a couple of weeks.  You can likely find 10 one minute periods in a day, TV commercials, watching something on the computer.  Instead of sitting there get up and do something.

Healthy living kids….long living kids, and parents who set the example.  What a great idea!

KITCHEN FITNESS

Keeping dinnertime as simple as possible requires some planning ahead.  A short period over the weekend or after dinner while someone else is cleaning up the dinner dishes can make all the difference in the world.

Here is something you can try that has worked for me very well.

PRE-COOK AND FREEZE LARGE BATCHES OF RICE

 

 1.  Precook and freeze your own long grain rice.  It's cheap and easy. You can mix different kinds as long as they require similar cooking times.  I mix long grain brown with wild, 3:1 approx.


Method:


In a large skillet or pot with a tight fitting lid pour 2 cups of long grain brown rice, or the mix you choose
Add half teaspoon of salt (optional) and a bit each of onion powder and garlic powder
You can use real diced onion and garlic if you like
Mix 3 cups water or stock or mixture with 1.5 cups tomato juice or orange juice or whatever flavour you like
Pour this 4.5 cups of liquid over the rice, stir to mix
Bring to a boil with the lid on, turn down to a low simmer and cook until all liquid is gone
I usually set the timer for 30 minutes and then check it and keep resetting for another few minutes each time
When the liquid is absorbed (often about 40 minutes cooking time total) turn off the heat and let it sit
I stir it up a bit with a fork to fluff it and let it sit for an hour or so or whenever you can get back to it
Then I freeze it in containers or zip lock freezer bags that hold just enough for my family


You can experiment with flavours by using different stocks.  You can add some cooked veggies to it when you re-heat it for a meal.


To use I take it out of the freezer in the morning to have it thawed by dinner.  Put it in a microwave safe bowl, add about 1 tablespoon of liquid and microwave on high until hot, stirring part way through cooking time.  A minute or two should do it.


You can double this or do two different batches with different flavourings at the same time.  Just label the containers so you know which is which in the freezer.

And while all this is cooking you can throw together a meat loaf or a casserole or do a couple of other chores you want to get out of the way.

Try to do something like this once a week, always cooking in bulk and freezing.  Teach your kids or if they are older try it together.  It's good for them to see you learning something new.  Let them do it and learn together.

Within a few weeks you will find you have enough variety in the freezer to significantly lighten your load at dinner time.

KIDS CAN COOK

Every family has its favourite meals…pasta, pizza, a casserole.  I'm going to share with you the recipe for a meal that we have about once a week in our house.  The perk is that most kids, if they are over the age of 4 can probably make it.  All you have to do, as the parent, is provide the cooked meat you want on it if you want meat for the protein.  But you could use canned tuna or salmon, store bought pre-cooked chicken, tofu or cheese.  You don't have to use meat if you don't want to.  I use the term "recipe" loosely because there really are no rules…except maybe one, use fresh vegetables and fruits.  We call it the "Grouse Grind Salad" because when I served it to my family members visiting from West Vancouver, BC, they said the restaurant at the top of Grouse Mountain, where the Grouse Grind trail/hiking path ends, provides a very similar meal for their patrons.

Here is the list of ingredients.  Note the substitutions!

Start with a handful of greens…spinach, red leaf lettuce, kale, romaine (no iceberg lettuce)

If you have some red cabbage dice a bit of that up too

I dress my greens and toss them before putting them on my plate

My husband builds his and then tops it with his favourite dressing or yogurt

Add any veggies you like…sliced carrots, celery, tomatoes, radishes, cauliflower, broccoli (I pour boiling water over my broccoli pieces and then chill them)

Top with raisins, cranberries, any pepita, sunflower or other seeds or nuts you like

Top again with orange sections, pineapple, strawberries, diced apple, whatever you have…or not

At any point you can add some protein…cooked meat, cheese, fish, tofu

If you want a grain with it you could have a whole grain slice of bread or a roll.

Ta da…dinner is done, and you could do it as a family or a team.

A four year old could do most of this and would likely love to do it…and then would eat it. If you teach them about nutrition in childhood and aren’t afraid to let them create healthy meals like this with you then you will be providing great nutrition education for your kids and will be well on your way to developing a family book of healthy, good meals.  Note, this is a very filling meal…if you fill a dinner plate you will have trouble eating it all so I suggest you use a salad plate or bowl.

SET YOUR FAMILY FITNESS BAR HIGHER

Look out below - I'm coming down!

There is an old saying – "the apple doesn't fall far from the tree", meaning of course that  children are likely to develop the habits and attitudes displayed by their parents in the home environment.  This is just further proof that you, and pretty much you alone, are responsible for the physical, emotional and spiritual health of your young children.  That isn't to say they won't be influenced by other environments that become part of their life, but the home environment has the opportunity to be the first example any child notices or recalls.

So, that means if your child is exposed to overweight or obese, inactive parents who have and display poor nutritional habits they have a higher chance of growing up dealing with obesity due to a lack of both physical fitness and healthy eating habits.  No surprise there.

So if you are one of these parents, and you know if you are, its time to set your family fitness bar higher.  You don't have to break any high jump records here…just move it incrementally higher as your fitness level improves.  If you set the example that fitness can be fun and something to look forward to, whether it's Mom's fitness or yoga class or Dad's tennis or indoor beach volleyball, your children will come to expect that fitness for children is the norm as well.  A simple daily or nightly walk or bike ride around the block to start if you are just getting back into fitness is all it will take.  Just do it with them.

If your child is accustomed to seeing you parked in front of the TV every night they will think that is the norm.  If they see you eating junk food in front of the TV every night they will think that is the norm…and it is in far too many homes, a habit largely fed by the TV commercials targeting couch potatoes and their couch potatoes-to-be.

So if you want to have fit kids and you yourself aren't currently setting the best example, and you know if you are one of these parents, you need to make some changes. 

Start by showing them or challenging them to do something active during the commercials (running to the fridge for food doesn't count).  When you get the munchies cut up a plate of fruit for the family to share.  If your children are older make it with them.  It's never too early to teach them healthy food choices.  Find some kid friendly recipes they can make like pure peanut butter in celery sticks providing  peanuts are not an issue in your house. 

Encourage, foster and promote parent and child fitness and nutrition.  You're worth it and so are your kids.  Be a part of the solution to the international crisis of childhood obesity.

FIT FOR KIDS

We live in an imperfect world, no surprise there. One of the imperfections is the obesity rate in general.  As adults, for the most part you got there on your own or were led there by your parents (some exceptions apply I'm sure).  But as a parent it is your responsibility to set the tone for your child's current and future health and well being.  So don't just sit there reading this, go get your kid and do something, play tag, go outside and play catch,  try to follow a dance video, crawl around the floor and play peek-a-boo.  Just do something.  Take 10 or 15 minutes a day to set the example.  You might laugh.  You might have fun.

KISS - Keep it Super Simple

I'm kind of a back to basics gal who doesn't like to make things harder than they need to be.  So when it comes to keeping kids healthy I like to teach them to just play, without a whole pile of electronic gadgets, to use their imaginations and to eat ordinary real food.  In my experience, convenience foods are not always a healthy choice and over the years I have learned how to make feeding a busy family as simple as possible.  Since I believe that kids' health is pretty much the responsibility of the parents or caregivers I have always found it easier in the long run to set patterns really early in life.  Daily activities and healthy food for the whole family is a great foundation.  Why would you go to the trouble of buying great baby food, maybe even organic baby food for your infants, and then turn around and give them convenience foods when they are no longer infants. So follow through with the foundation you are setting for your little ones by eating that way yourself and feeding the rest of your family the same way.  It may take a little getting used to and some changes and organization but it is possible to keep your whole family as healthy as possible with real food and great family activities.

My suggestion is to pick a couple of times during your week, maybe 15 minutes after each meal or a couple of hours on the weekend, to do some food prep.  Pre-cut some real food like veggie sticks and have a healthy dip ready to go with it.  When you cook a healthy casserole, and you can make a few changes in many of your family favourites, make twice as much and freeze one. If you cook a bigger meal on the weekend cook it with leftovers in mind for a couple of nights later. Include older children in the food prep in the house.  This is how they will learn so they will have an easier time of making better choices as they grow up.

My energy is at a low spot after work or at dinner time so I don't like doing a lot in the kitchen at that time.  Convenience foods have never been an option in our house, however, making a quick salad to add to a leftover dish I can handle.  It's healthy and fast. When I make homemade soup I make HUGE amounts and freeze it in meal sized containers.  Pull it out in the morning and just heat it up at dinner, add a whole grain roll or bread if you like, and/or a salad, or veggies and dip and sit down and eat together.

I have found ways to keep it super simple so my family learns the basics of healthy eating and how to make it happen.  You can too.

You are all worth it.