STATEN ISLAND HEALTHY EATING-FRUITS AND VEGETABLES FOR KIDS

You look at your child’s plate and your frustration mounts: their plate is nearly full and the nightly veggies vs. dessert showdown is about to begin. What’s a parent to do? If you struggle with this on a regular basis, you’re not alone. Rather than turning dinner into a nightmare, here are some tips on exploring fruits and veggies with your children.

Let your kids be kids. You know your child better than anyone, so follow your intuition. As Harry S, Truman wisely said, “I have found the best way to give advice to your children is to find out what they want and then advise them to do it.” 

Let your children choose the fruits and vegetables at the grocery store. Give them carte blanche to choose what appeals to them. Once at home, invite them to help prepare their selection. Fun additions like fruit or veggie cutters with designs can help increase engagement. 

Plant a container garden with your children. Letting the kids choose produce to grow, and working in the garden with them, may make them excited to eat the fruits (and vegetables) of their labor. If nothing else, it’s an active, budget-friendly family activity.

Who doesn’t love pizza? Making pizza from scratch is a healthy alternative and a fun way to cook with the family. Put out the toppings, including some veggies, and let the kids load up their personal pizza pie. To get your serving of veggies, make the pizza sauce from scratch and puree the vegetables in the sauce. The kids won’t be the only ones who can’t tell the difference. 

Read books that feature beloved vegetable-eating characters. What child wouldn’t like carrots after knowing that Bugs Bunny and Peter Cottontail love them? Maybe Rapunzel can tempt your little one into eating some greens. 

Fruit smoothies are a favorite. Let your child choose their favorite fruits then add a banana, low fat milk or yogurt and ice, and blend away. To make it a little extra special, use large glasses and wacky straws. 

Don’t get frustrated if your child doesn’t like certain foods. Encourage your child to try small amounts of new things and compliment them for trying. They don’t have to like everything but they should at least try a small amount.

Have reasonable expectations. Remember that child-size servings are much smaller than adult servings. Although an adult may eat a cup of peas, a child may only have enough room for a tablespoon. 

You are the best possible role model for your children, so strive for your personal best. “We are apt to forget that children watch examples better than they listen to preaching.” - Roy L. Smith

CHILDHOOD OBESITY

It’s no secret that kids aren’t getting outside to play as often as they have in the past. Non-calorie burning hobbies like video games, TV programs and computer surfing have overtaken playing outside as the favorite after-school activity – a fact that translates into many children taking in more calories than they expend each day. Rates of childhood obesity are at the highest we’ve ever seen, which does not bode well for future wellness. The Centers for Disease Control and Prevention report that obese children are at greater risk for developing high blood pressure and cholesterol, not to mention Type II diabetes. Note these striking statistics: 

• Childhood obesity rates (ages 6-11) in the US increased from 7% to nearly 20% between 1980 and 2008 
• Adolescent obesity rates (ages 12-19) in the US increased from 5% to 18% over the same period 

Visit the CDC website for more information: http://www.cdc.gov/healthyyouth/obesity/facts.htm. Parents and caregivers are the primary influencers of children ages 8-13. Help them stay on the path to a full and healthy life by putting these few simple things into regular practice:

Lead by example. Play an active role in your child’s health by modeling better eating habits and more physical activity. Studies show that children who are overweight at eight years old are more likely to be obese as adults. 

Introduce children to a variety of sports and activities, like family bike rides or options like martial arts, dance or organized sports.

Encourage older kids to take care of their bodies. Recent data suggest that the transition to adolescence is associated with a dramatic and continuous decline in moderate-to-vigorous physical activity between the ages of 14 to 18. 

Feed them well. A healthy lifestyle isn’t just about the exercise, it’s also about diet. Offer healthy snack options and balanced meals. 

Childhood obesity is a serious public health problem that can lead to a lifetime of illness. Childhood is a fundamental time to be teaching healthy habits, and although getting kids to change may be challenging, patience and creativity will help set children on a healthy path. 

Check our next blog posting for some healthy eating tips for your child.

STATEN ISLAND CELEBRATE PHYSICAL FITNESS & SPORTS MONTH

Since 1983, May has been observed as National Physical Fitness and Sports Month by the President’s Council on  Fitness, Sports and Nutrition, and 2012’s theme is “Get active  and play in May!”

Why does physical fitness matter?

• About 37% of American adults report they are not  physically active
• Only 3 in 10 adults get the recommended amount of physical activity
• More than 108 million adults are either obese or overweight (3 in 5 Americans)

If you’re like most Americans, your busy lifestyle is what  holds you back. Moderate daily physical activity (30 min. of  brisk walking or raking leaves, 15 min. of running, etc.) helps  to lower blood pressure and cholesterol, prevent or slow  osteoporosis and reduce obesity and symptoms of anxiety,  depression, and arthritis. The President’s Council on Physical Fitness and Sports recommends 30 minutes of physical  activity 5 or more days a week for adults 18 and older, and 60  minutes of daily activity for children and teens. If that seems like a lot, don’t panic—you can break it into smaller segments  of 10 or 15 minutes throughout the day and still achieve significant health benefits.

Find something that works for you and do it! Whether it’s  hitting the gym, heading out for a hike, playing in a sports  league or taking dance classes, your fitness routine should  reflect your interests and preferences. Staying engaged in  your workouts will only help you stick with the program – and  heck, you may even enjoy it! 

Don’t be discouraged. While statistics may paint a grim  picture, the good news is that there is potential for tangible improvement in the way we live, work and play. Simply  increasing your daily activity in small amounts can yield enormous benefits. With slight changes in your activity  habits, you can achieve lasting change in your health. YOU have the ability to make things change for the better, so get  going!

EXERCISE OF THE MONTH IN STATEN ISLAND-MAY 2012

SINGLE LEG STABILITY BALL WALL SQUAT

HOW TO DO IT

1. Position a stability ball between the small of your back and the wall.

2. Gently lean against the stability ball as you maintain contact with the arch of your back.

3. Stand with your feet shoulder with apart and about 6-12 inches in front of your body.

4. Point your toes straight ahead or turn them slightly outward.

5. Lift one foot 4-6 inches off the ground and place the sole of your foot against the wall behind you.

6. Keep your weight on the heel of the foot that is on the floor.

7. While inhaling, slowly lower your hips toward the floor until they reach knee height.

8. Exhale and return to starting position.

Complete 8-12 reps on each side before changing to the other side. Complete 1-3 sets.

BENEFITS

The single leg stability ball wall squat takes you even further than the stability ball wall squat by adding a balance challenge. Master that balance challenge and you may see improved coordination and strength of the lower extremities. Test your improvement with a game of hop scotch with your children or sail around the roller skating rink with finesse. If you are looking for a personal fitness program that will deliver results and keep you motivated, our programs are perfect for you!  Visit us at sijcc.org  for more information. 

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