Back to School Nutrition tips for Kids!

It's that time again.  Kids are going back to school and they have to adapt to changes to their schedule as well as you.  During the summer, they have been waking up late, playing video games, and eating ice cream.

It's during this time of change that parents can take advantage of creating new habits.  Not only for the children they love, but for themselves as well.  Considering that childhood obesity is a serious threat to the nation, it's what is being done at home that is going to make the most impact.

Here are a few tips to get your kids on a path of true health:

Teach your kids to eat breakfast by Eating with them!

As a nutrition coach for over a decade, I have discovered that many parents do not eat breakfast with their children.  Though they tell them to eat breakfast, they often find it challenging for them to eat it.  Even worse, for the kids who do, parents will often throw a granola bar at them and have them eat it on the way to school.  This is a dangerous pattern that will lead to unhealthy eating behaviors.

If you want your child to eat healthy breakfast, eat breakfast with them.  I'm usually out of the house before my kids are out of bed, but my wife prepares and has breakfast with our children.  She doesn't give them Pop-tarts and calls it breakfast.  Instead, she cuts up bananas, gives them blueberries, whole grain waffles, and eggs with a glass of water (not juice).  You know, healthy stuff.  By the way, they love it!  Why, because it's what we eat too.

Pack your kids healthy lunches
A lot of times parents go for the convenience factor instead of the health factor.  Throwing in a juice pouch that claims to be healthy because it has vitamin C or calcium does eliminate the fact that it has additives and sugar.  Besides, you're spending a lot of money on what is primarily water.  So, perhaps you can just give them a water bottle.  Better yet, a reusable BPA free bottle and add lime, lemon, or a small amount of O.J. to give it flavor.

As to food, give them fruit, carrots, and a turkey sandwich on whole wheat bread or a potato roll (if you're going gluten free try Rudi's).  Don't tell me that the only thing your kid will eat is junk.  Just a little over 50 years ago, the only option they would've had would be to eat is real food.  On occasion, maybe once a week, you can throw in some chips and a cookie.  But these should not be your staples.

Once again, if you eat healthy lunches, they are more likely to eat what is given to them as well.

Take your kids to the grocery store

Now, I know that when you take your kids to the store, usually they are driving you crazy asking for junk.  However, don't under estimate the power of role modeling.  If you don't buy junk for yourself, they will make less requests for it.  

Children like to learn too.  Teach them about reading labels. Teach them about the tricky and misleading advertisements and hooks on the cover of cereal boxes, fruit roll-ups, etc.  Usually, product makers claim a product is healthy (when it's really not) and they often try to hook children prizes (the movie industry will ticks me off about this).

I know for a fact that children can make changes, as I've had children go on grocery store tours with their parents.  The parents tell me later that it's often the kids that are holding them accountable.  

Give kids healthful after school snacks
I'll admit it.  When I was a kid, I often would hit the pantry for powdered donuts and cheese puffs after school.  It was my favorite after school snack.  When I got old enough, I would eat hot dogs and cheese sticks, then chase it down with a sugar-filled soda.

Once again, kids will eat what is available to them and eat what their parents eat.  Instead of junk, have fruit, nuts, and other healthy options available to them.  Perhaps, you can create your own trail mix filled with lightly salted nuts, pretzels, and raisins.  Yogurt bars are a great option too.

It's not about the kid(s) as much as you.  
Teaching your kids how to eat healthy is not going to be an easy task.  However, if you remain steadfast and culminate to healthy eating habits yourself, your children will also change.  

In the state of Georgia, nearly 40% of children are obese.  Georgia ranks a dismal 2nd in highest childhood obesity in the U.S.  If you would like to make some changes or to learn more about permanent health, go to Strong4Life, a program sponsored by Children's Healthcare of Atlanta. 


written by:
Kelly Huggins
Exercise Science, B.S.
Fitness and Nutrition Coach
Fitness Together

12 Days of Fitness Tips: 1st Day - STRENGTH

On the 1st Day of Fitness, Your Trainer Says to Thee  "Strength train a minimum of 3x/week this holiday season to maintain fitness levels and keep weight gain at a minimum.  Strength, not just cardio will COMPLETE your fitness solution!"  Read article- Maximize your strength training efforts

YOU GOTTA WATCH THIS VID

 

November Nutrition/Fitness Tip of Week 4: Get Back on Track

Now that it's over, Thanksgiving that is, it's time to get back on track.  Incorporate more salads, continue to eat a healthy breakfast, and get rid of any high fat/high sugar leftovers.  Get your caloric intake under control and add some additional activity in your fitness routine! 

Additional reading:  Holiday Fitness not a Barrier

Q: Is it okay to splurge on Thanksgiving? (Mashed Potatoes with Chickpeas recipe)

Nobody gains weight from just that one Thanksgiving Day meal. We gain weight from the “holiday mentality” that continues on from Thanksgiving to New Years Day. Yet, the busiest and most stressful time of year is precisely when we must be most vigilant about putting the brakes on our calorie intake and finding the time to fit in lots of calorie-burning, stress-releasing exercise. That said, here are a few healthy makeover tips for holiday meals: modify your favorite holiday recipes so they are healthier and lighter (without compromising taste) by reducing the fat, sugar, sodium and calories.

For example, if you prepare stuffing from a box, look for a lower sodium variety, omit adding butter or margarine, and do add in lots of healthy vegetables like mushrooms, onions, garlic, celery and peppers, sautéed in a small amount of olive oil. You can also add in a touch of super-healthy walnuts and cranberries. Traditional mashed potatoes can be transformed into a delicious, heart-healthy cholesterol-lowering side dish (see below). Go for the turkey breast without the skin; don’t go overboard with the gravy; and eat desserts and drink alcohol in moderation.

This holiday season, remember to take the time to give yourself the gift of health by making a conscious effort to eat better and get in your daily calorie and stress—burning exercise!

Mashed Potatoes with Chickpeas
Serves 6
What you need:


2 pounds baking potatoes, peeled and cut into chunks
1 can (15.5 ounces) chickpeas, rinsed and drained
1 cup light soy milk
1⁄2 cup reduced-sodium chicken broth
1⁄4 cup Promise Take Control Light margarine
1 teaspoon salt
1⁄2 teaspoon pepper
Commercial gravy, optional


What you do:


Place potatoes in large saucepan, cover with water, and bring to a boil. Reduce heat and simmer for 15 minutes or until tender. Drain and return potatoes to pan.
Add chickpeas and mash using a potato masher. Add soy milk, chicken broth, margarine, and salt and pepper and stir. Cook an additional 2 minutes, until heated, stirring constantly. Serve warm. Top with commercial gravy if desired.


Per serving (1⁄6 of recipe, 293 grams or approximately 1 cup): Calories: 255, Fat: 5 g, Cholesterol: 0 mg, Sodium: 751 mg, Carbohydrate: 46 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g


Posted by Dr. Janet Bond Brill

Holiday Fitness is Challenging, but not a Barrier!

If you're already into fitness, or just getting started, the holiday season poses its challenges. Not only are you confronted with sweet treats on a weekly (if not daily) basis, you're schedule becomes more hectic as you try to schedule trips, tend to relatives, buy gifts, etc.  Though holiday fitness is challenging, it is only a barrier if you allow it to be.

Tips if you're already in a fitness program:

Don't quit:  Let's face it, there is a lot going on during the holidays that can throw you off track. However, that does not mean you have to quit altogether. If you miss a workout one day, reschedule it. If the boss throws in a last minute meeting during the time you were going to go workout, make-up for it by coming in at a different time and/or another day. When you're used to getting three sessions in, don't throw in the towel if you are only able to get two in this week.  As a matter of fact, you should adapt and overcome.  Just reschedule for a different day.  Do a make up day.    There is no reason to put your health and fitness goals on hold because it's the holidays.  If anything, you should have an extra day or two off from work that will allow you to make up the days you missed or add an extra day.

Remember why you're doing it:  What matters is that you keep moving forward. Getting fit and losing weight are lifetime goals. Remember that one of the reasons you exercise is to also "beat up" some stress. This is especially true during the holidays. 

Consistency. If you have an "all or nothing" attitude, be very careful as you may be setting yourself up for failure. Keep doing what you know you need to do and don't let anyone stand in your way.

Tips if you're not in a fitness program:

Procrastinate no more:  Starting a program in December can be just as good as January.  You may find that it can be a great month to get started if you have a few days off.  You know as well as I do, you are just as likely to push it off in December as you would March.  There is always a reason not to do something, you need to focus on why you should (such as health, avoid weight gain during the holidays, etc.).

Start your search:  If you're not going to start in December and you really want to get going, then you need to at least prepare yourself.  Look into what you're going to do and where.  Be sure it's not a dogmatic, quick-fix/gimmick program, but something that will work long-term (of course Fitness Together).

Set a date:  At least schedule when you're going to get started and stick to it.  Setting a goal to get started is more important than the goal itself.  Obviously, if you don't get started, you'll never reach the goal, albeit weight loss, decreased blood pressure, etc.

Have a great Holiday Season and Stay Motivated!

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

NPTI Instructor

Fitness Together - Fitness/Nutrition Coach 

Nutrient Brief: Powerful Pecans

No matter how you pronounce it, pecans are another “nut”ritional powerhouse.  Pecans are the only tree nut native to America, cultivated mostly in the south and central parts of the country.  Thus, they have become a staple in many southern recipes.  Steer clear of the pecan pie though—one traditional slice can contain 500 calories or more! 

Stick with fresh or roasted pecans, with as little added sodium or sugar  as possible.  As with other nuts, while nutritionally dense, pecans are also calorically dense due to the high percentage of fat per serving (about 195 calories per one ounce serving) so enjoy in moderation and always be aware of portion size. 

Some of the benefits include:

*High antioxidant content has been shown to reduce the risk of coronary heart disease, cancer, and quite possibly some neurological diseases such as Alzheimer’s.

*Great source of mono and polyunsaturated fat which contributes to a lowering of LDL “bad cholesterol” and raising of HDL “good cholesterol”.

*A one ounce serving contains more than half the daily recommended serving of the mineral manganese, as well as calcium, zinc and phosphorus on the mineral side and vitamins A, E, and several types of B vitamins.

*Nuts make a great on the go snack  either alone or paired with fresh or dried fruit—just portion out small containers so you have some handy to take with you wherever your winter travels lead!

written by:

Katie Jensen, CSCS
Psychology, B.S.
NPTI Graduate

Client of the Month - November 2012 - Alison Marshall

Why do you like Fitness Together?

Fitness Together is the complete package. The training sessions are interesting and varied but probably more importantly fun!  The individual programme means that I am going to continually improve my level of fitness.  I love food - being able to discuss food and get tips and advice on ingredients and recipes in the nutrition sessions is like being in heaven :-)

Tell us some of the results you have achieved: 

I ran my first 5K in Atlanta two weeks ago and achieved a relatively respectable time!  Next time it will be the perfect time!!

Why do you like one on one training?

I was looking for something different – I’d had enough of the large unfriendly gyms, full of grunting and groaning muscle men and women. My fitness was suffering through insecurity in my ability and a lack of motivation. The one on one training works well for me – having a trainer give you their full attention means you can achieve your absolute potential. 

Tell us about any hobbies you may have:

Keeping fit!!

What city and state are you from?

Sheffield, England

Tell us about your children and/or pets:

Chloe – 13years old and Isobel – 11 years old

Who is your significant other?

Neil – who I’ve been encouraging for months to come and join.  He’s finally succumbed to the pressure and has now had his first session.

What is your favorite exercise?

Hmmm.......there are so many it’s hard to choose one.  I’m enjoying the learning all the different exercises you can so with the TRX. 

What is your favorite healthy food?

Nuts

What is your favorite “bad” food?

Cadburys chocolate – the English variety!!

What is your profession?  How Long?

Since moving to Atlanta – 3 years ago I’ve been lucky enough to be a stay at home Mum. 

What is your favorite movie?

Dirty Dancing

How did you discover Fitness Together?

My wonderful friend Elaine introduced me to FT.  She started training with them and her enthusiasm was infectious!

The Insulin Effect of Fitness! (National Diabetes Month)

Besides Veterans Day and Thanksgiving, November is also known as National Diabetes Month. Though there are two types of diabetes, this article focuses on Type II diabetes. If you have it you're feeling the effects of decreased quality of life.  This is quite unfortunate, as it is probably the most preventable of diseases along with heart disease.  Interestingly, Type II diabetes correlates closely with heart disease.

In a world of traditional Western medicine, the medical and pharmaceutical companies are constantly on a search to find drugs to treat Type II diabetes. Interestingly, there are ways to reverse the effects of diabetes without using pills.

Before I go any further, I feel compelled to tell you that if you think you have diabetes (or have been diagnosed), you need to see a medical professional regularly.    Preferably, you would see an endocrinologist. Any way you look at it, you will most likely need medication (like Avandia, glucophage, metformin etc.). Also, I need to remind you of the role of insulin in the body, which is to allow blood sugar to be extracted into the muscle.

To truly beat diabetes, you must eat right and get physical.  As always you need to incorporate the synergistic effect of resistance training (weight lifting), cardiovascular exercise, and supportive nutrition if you want to beat diabetes (related article). Every endocrinologist I have known concurs. Here is the first reason why:

The Insulin Effect of Exercise- When you exercise (with weights and with cardiovascular training), your muscles do a very unique thing. It starts to extract blood sugar without the use of insulin. More interestingly, the body will begin to release glucose (blood sugar) from the liver to balance things out. (That's a really good thing .) Even better, when you lift weights and increase your muscle tone, your muscle will extract more blood sugar even at rest.

Studies show, that many Type II diabetics are able to decrease the amount of diabetic medication as a result of exercise (at some point you usually have to). This is because you become less insulin resistant.  You may even begin to experience fatigue because the medication is greater than the resistance of insulin, thereby bringing your blood sugar too low.  Most doctors recognize this right away and are often thrilled that their patients are making better choices and become healthier.  Think about the money you'll save medications.

There are even some reports that when caught early, diabetes can solely be treated with exercise and eating right. This can prevent you from taking med's and can possibly create physical changes (hormonal shifts) in the body that makes your insulin regulation normal again.  Don't forget that when you do the right things you will also lose the "extra" body fat which contributes to developing Type II diabetes.  However, it should be noted that being overweight is not the sole cause of Type II diabetes.  Conversely, it highly correlates to Type II diabetes because the same lifestyle choices lead to the same symptoms and illnesses.  It is for this reason that weight loss alone is not enough. 

If you or someone you know has diabetes, this is the time to take back control of your body and improve your quality of life.  Make every effort you can to fight the disease instead of letting it defeat you.  A long-term, comprehensive fitness and nutrition program is what you need.  If you don't know where to start, seeking the help of a professional fitness coach (at Fitness Together of course) is a good idea!  Your fitness and nutrition program has to evolve and be more progressive.  Quick weight loss gimmicks do not work long term.

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

NPTI Instructor

Fitness Together - Fitness/Nutrition Coach