tkat fitness4kids winter 2011-2012 newsletter

FeelGreatontheInside

Don’tLetWinterFreezeYourFitnessStayingFitThisWinter

TKATWellnessFitness4KidsNewsletter Winter2011‐2012

EncouragingtheentirefamilytoGETACTIVEandGETHEALTHY!

ChildhoodObesity:AreParentstoBlame?............Pg.2WhatCanParentsDo?............................Pg.2FitFamilySpotlight...............................Pg.3Amaya’sAwesomelyAmazingActivities.............Pg.4

Ty’sTipsforTipTopFitness.......................Pg.4

HealthyRecipesYourKidsWillLove................Pg.5

SimpleExercisesforKids..........................Pg.6

SpotlightonSupplements.........................Pg.6

Whetherornotwinterisyourfavoriteseason,youhavetoadmitthatitdoespresentaproblemwhentryingtoexercise(insideoroutside).Thecoldweather,

snowandgrayskiesmakemanyofusjustwanttohibernateinourfavoritepajamasandeatbonbons.Thelowtemperaturesalsomakeexercisingoutsidealmostimpossible.Stayingactiveduringthistimeofyearissomethingwemustdefinitelymakeapriority.Herearesomeideasthatwillkeepyoumovingthiswinter.

• Gotothemall–Youdon’thavetobuyanything.It’sthespacethatyouneed.Soputonthosecomfyshoesand“walk‘tilyoudrop.”

• Takethestairs–Whenevertheopportunitypresentsitself,optoutoftakingtheelevatororescalatorandusethestairsinstead.

• Trygroupfitness–Mostofthelocalgymshaveaerobicclassesforadultsandchildren.Theyarefairlyinexpensiveandlastforabout6‐8weeksandmosttimesyouaren’trequiredtobeamembertoenroll.

• Joinagym–Ifyourfinancesallowit,joinalocalgym,evenifit’sonlyforthewintermonths.Youwillthenhaveaccesstoplentyofequipmentthatissuretokeepyourworkoutsinteresting,challengingandmostofall,fun.

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• Sugardrinksandlesshealthyfoodsonschoolcampuses.

• Advertisingoflesshealthyfoodsinprintandtelevision.

• Variationinlicensureregulationsamongchildcarecenters.

• Lackofdaily,qualityphysicalactivityinschools.

• Nosafeandappealingplace,inmanycommunities,toplayorbeactive.

• Limitedaccesstohealthy,affordablefoods.• Greateravailabilityofhigh‐energy‐dense

foodsandsugarydrinks.• Increasingportionsizes.• Lackofbreastfeedingsupport.

It’snotjusttheparentsthatarecontributingtochildrenbeingoverweightorobese.Otherfactorshavealsocontributedandthosefactorseffectthedecisionsthatparentsandchildrenmakeregardingeatingrightandexercise.

Thetopicofchildhoodobesityisbecomingmoreandmorepopular,andwithgoodreason.AccordingtotheCentersforDiseaseControlandPrevention,thepercentageofchildrenaged6–11yearsintheUnitedStateswhowereobeseincreasedfrom7%in1980tonearly20%in2008.Similarly,thepercentageofadolescentsaged12–19yearswhowereobeseincreasedfrom5%to18%overthesameperiod.Butthequestionis,whoistoblameforthisdrasticincrease?

Manywouldventuretosaythatparentsaretoblameforthealarmingamountofweightthatchildrenhavestartedtogainoverthepastthirtyyears.Parentsareresponsibleforgroceryshoppingandpreparationofmeals.Ultimately,parentsdecidewhattheirchildrenareeating.

However,therearemanyotherfactorsthatcontributetothisgrowingepidemic.TheCentersforDiseaseControlandPreventionliststhefollowingascontributorstochildhoodobesity:

ChildhoodObesity:AreParentstoBlame?

WhatCanParentsDotoHelpCombatthisEpidemic?

STARTSMALL–Startbymakingafewsmallchanges,suchasturningofftheTVduringdinner,switchingfromsodatoskimmilkorwater,andtakingafamilywalkafterdinneronceaweek.SETGOALS–Setrealistic,measurablegoalsforeachfamilymember,andthendeterminefamilygoals.RECOGNIZETRIGGERS–Bepreparedforsituationsthatmaytemptyoutofallbacktooldhabits.CELEBRATESUCCESS–Frequentrewardscanhelpkeepyourfamilymotivated.BEFLEXIBLE–Keephealthyfoodsonhandathomeandonthego.

KEEPITPOSITIVE–Focusonhealthylifestylechanges,NOTappearanceoranumberonthescale.EATIN–Reducethenumbervisitstofastfoodandotherrestaurants.

PHYSICALACTIVITY–Putasmuchemphasisonmovingmoreasoneatingless.LIMITHOUSEHOLDSCREENTIME–SetreasonablerulesforTV,computerandvideogametimeanddon'talloweatinginfrontoftheTVorcomputer.

Source:http://www.mayoclinic.com/health/childhood‐obesity/FL00058

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FitFamilySpotlightWorkingOutWiththeWoodsFamily

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HoraceandNicoleWoodsneverwouldhavethoughtthattheirlifewouldbesofullwhentheymetandbegandatingatNorthernIllinoisUniversity.Withchallengingcareersthatconsumealotoftheirtime,nothingismoreimportantthantheirthreeboys:Myles,9;Bryce,5;andJaxon,3.

Nicole,Marketing&SponsorshipDirectorforUrbanRetailProperties,LLCandHorace,RefiningOperatorforCitgoRefining&MarketingCompanyaremastersatjugglingtheirfamilyscheduleandmakingsurethattheWoodsboysattendalloftheireventsandactivities.Belowisalittleinsightintohowtheymanageitall.

TKAT:Whatphysicalactivitieshavetheboysexpressedinterest?H/NWoods:Mylesparticipatesbaseball,flagfootball,swimmingandbasketball.BryceisactiveinT‐Ball,soccer,swimmingandbasketball.Jaxonhastakenwelltoswimmingbuthasexpressedinterestinanythingthathisbigbrotherslike.TKAT:Howdoyoumanagetogetthemalltotheirvariousactivities?H/NWoods:Theireducationisourfirstpriority,soweensurethattheirpracticesandgamesdonotinterferewithallottedtimeto studyordowntimetojustbekids.Asaruleofthumb,theboyscanonlyparticipateinupto3activitiesatatime,sothatthereisnoconflictwithus,asparents,beingthereto

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supportpractices,rehearsals,gamesand/orperformances.Weunderstandhowimportantitwasforus,askids,tohaveoursinglemotherswitnessourpassions.Sohavingtwoparentsthatworkfull‐timeandoftenonweekends,itiskeythatwecommunicateandprearrangeourschedulestomakesurethatwearetheretosupportourkids'activities.Weoftenplaneachseasonofactivitieswellinadvance,sothekidsgetexcitedabout"what'snext"anditalsogivesustimetomentallyprepareforthecomingmonths.TKAT:Whataresomeoftheboy’sfavoritehealthyfoods?H/NWoods:MylesandBryceenjoysushiandvegetablessprinkledwithbreadcrumbsandJaxon(ourfinicky‐eater)lovesoatmeal,yogurtandpeanutbuttersandwichesshapedlikedinosaurs.TKAT:Doyouthinkthatteachingyourchildrentheimportanceofbeingphysicallyfitisanecessityintoday’ssociety?Whyorwhynot?H/NWoods:Yes,weencourageourchildrentobephysicallyfitandactivewhetherit'splayingcompetitivesports,WiiFitPlus,playingnon‐competitivetennisorplayingafamily‐fungameofbasketballinthedriveway.Theyneedtoknowthatjustmovingaroundhelpsthemplaybettercompetitivelyandkeepstheirbodyfitforthelong‐term.

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Amaya’sAwesomelyAmazingActivitiesWhyDoIHavetoChoose?

Participatinginsportshasbecomeverydifferentthanithasbeeninthepast.Historically,studentswouldstrivetobethree‐sportathletes.Today,participatinginthreesportsisfrownedupon.WhenAmayawasaskedwhatsportwouldshechooseifshecouldonlyparticipateinonesport,she

replied,“WhydoIhavetochoose?”Herparentshaveaskedthatsamequestion,“Whyshouldkidsbelimitedtoparticipatinginonlyonesport?”Amayastatedthatshedoesn’tthinkthatsheshouldhavetochoosebetweenvolleyball,basketballandtrack.Shesays,“IhavefunplayingallofthemandIamverygoodatallofthem,soIdon’tthinkIshouldhavetochoose.”Herparentsagreewithher100%anddon’twanthertochoose.Sheiscurrentlyinthe7thgradeandplaysforWisconsinJuniors,whichis

aclubvolleyballteamintheKenosha,WIarea.AtthebeginningofJanuary,sheplanstotryoutforherschoolbasketballteam.Ifshemakestheteamshewillhavetocompeteinbothsportsforabouttwomonthssimultaneously,whichiswhatshedidlastyearwhensheplayedvolleyballforthesameclubbutplayedbasketballfortheRecPlexinPleasantPrairie,WI.Forrightnow,Amayaishappythatshedoesn’thavetochoose.Butshedidsay,“IfIhadtochooseonesport,itwouldbebasketballbecauseIhavemoreexperienceinthatsport.”Herparents,Katrina

andTommy,likethatsheenjoysdoingdifferentactivitiesanddreadthedaythatadecisionhastobemade.

Ty’sTipsforTipTopFitnessCanVideoGamesMakeYouFat?Videosgameshavechangedthewaythatkidsplay.Twenty–fiveyearsago,kidsplayedoutsidefromsunuptosundown.Today,kidsplayvideogameswellbeyondsun

downintotheweehoursofthemorning. Tythinksthatvideogamesareoneofthereasonsthatkidsareoverweight.Hesays,“Videogamesmakeyoufatbecauseyouarejustsittingtheredoingnothingandonlyexercisingyourfingers

andnotyourwholebodies.”Tyenjoysplayingvideogamesbuthesaysthereasonthatheisnotoverweightisbecauseheplaysoutsidealongwithcompetitivebasketballandflagfootball.Healsosays,“Myparentshaverulesandsensesotheydon’tletmeplayvideosgamesalldaylong.Icanonlyplayonweekendsandit’snotforverylong.” Weagreewiththis8‐yearoldperspective,thatit’sokaytoplayvideogamesbutithastobalanceitoutwitheducationandphysicalactivities.It’sallaboutBALANCE!

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HealthyRecipesYourKidsWillLove

OvenFriedFishandFries–SubmittedbyKrystalfromChicago,IL

SpinachOmelet–SubmittedbyTheresafromHammond,IN

Inthissectionyouwillfindrecipesthathavebeenkid‐testedandparent‐approved.Trythemwithyourfamilytoseeiftheymeetyourstampofapproval.

SugarFreeStrawberryPie–SubmittedbyKathiefromWadsworth,IL

Ingredients:2eggwhites,freshspinach,shreddedmozzarella,onion(optional),saltandpeppertoseason.Chopspinachandonionandsautéovermediumheatinalargefryingpan(makesurepanhasalid,itwillcomeinhandylater).Seasoneggwhiteswithsaltandpepper(forhealthier‐useMrs.Dashtoavoidsalt).Addeggwhitesandpouroverspinachmixtureinthemiddleofegg.Lowerheattolowandcoverwithalidfor2minutesorwhenedgesstarttosizzle.Openlidandsprinklemozzarellaovereggandspinach.Recoverwithlidandcookfor2minutes.Openlidandthenfoldonesideoftheomeletwithspatulauntilcoverstheothersideoftheegg.Cookforanadditional2minutesandremovefromheat.Servewithfreshfruitorturkeysausageorturkeybacon.

10oz.freshstrawberries,sliced1smallboxCookandServe,Vanillasugar‐freepudding1smallboxsugar‐freestrawberryJello2cupswater1GrahamCrackerPieCrustMixdrypuddingandJelloinapot,addwater.StirandcookuntilALMOSTboiling.PuttheslicedstrawberriesinthepiecrustandpourJello/puddingmixtureoverstrawberries.Refrigerateforafewhours.Topwithsugar‐freeCoolWhip,ifdesired.

Pre‐heatovento400degrees.Topreparefish(ofyourchoice):Seasonfishfirstwiththefollowingseasonings:OldBay,pepper,garlicpowder,onionpower,CajunSeasoningandMrs.Dash(original,garlicherb,andlemonpepper)andcoatitinflour.Next,dipanddrenchinmilkandthencoatinseasonedbreadcrumbs.Spraythebakingsheetwithnon‐sticksprayanddrizzlefishwithalittlemeltedbuttertomakegoldenandpreventburning.Topreparefries:Cutpotatoestodesiredsizeandshapeandplacetheminbowltotossthemwitholiveoilandseasonings.Spraythebakingsheetwithnon‐sticksprayandplacethefriesonbakingsheet.Bakefor35minutes.

Makes1serving

Makes4‐6servings

Lungesareagreatstrengtheningandconditioningexercisethatusingallofthemusclesinyourlowerbody.Theycanbedoneusingaverysmallamountofspaceandwithorwithoutweights.Whendoeproperly,lungescanbeverybeneficial,soitisveryimportanttodothemcorrectlytopreventinjury.Thepicturebelowisagreatexampleofwhatagoodlungeshouldlooklike.Ifnecessary,youcanfindseveralvideosontheInternetformoreinstructions.

SimpleExercisesForKids


SpotlightonSupplements

Exerciseskidscandofromthecomfortofhome.

SideBends

Jumpingjacksareafunexercisethatyoucandoprettymuchanywhere.Theyareverysimplebuttheygetyourheartpumping.

Sidebendsisaverysimpleexercisethatyoucandoanytimeofthedayornightanywhereinyourhome.Theycanalsobedonewithorwithoutweights.Youmustbesuretodobothsidesandremembertobendonlyatyourwaist.

Gettingtheproperamountofnutritionfromthefoodyoueateverydayisvirtuallyimpossible.Thisiswhyitisnecessarytofindtherightnutritionalsupplementsforyourfamily.

TKATWellnessFitness4KidsNewsletterTosubmitpictures,articlesorrecipes,[email protected]

orgotohttp://tinyurl.com/tkatfitness4kidsandleaveacomment.EditedbyNicoleKneeland‐Woods

Lunges

• Helpstocleanseandpurifythedigestivesystem,includingtheeliminationtract.

• Helpsyoumaintainyourcurrentstateofgoodhealth.

• Helpsfacilitatenormaldigestion.

• Promotesurinarytracthealth.• Mayhelpprotectgastriclining

(mucosa).• Maintainscholesterollevels

thatarealreadyinnormalrange.

• Actsasanaturaldiuretic.• Assistsintheprotectionof

presentlynormalfunctioningkidneys.

JumpingJacks

tkat fitness4kids winter 2011-2012 newsletter

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