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

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

October Nutrition Tip of Week 3: Have a Plan to Divvy up the candy

If your kids are the age where they bring home pillowcases full of Halloween candy, you need to have a plan of action! Have your child pick out 10 of their favorite pieces of candy loot. Divvy the candy up allotting just one or two pieces per day—and give all the rest away! 

This is just one idea on how to deal with candy.  However, there are other alternatives as well- Healthy Alternatives to Trick or Treating

www.FitnessTogether.com/NorthBuckhead

Void the Pitfalls of Food Reward!

Void the Pitfalls of Food Reward!

Many of your food behaviors stem back to childhood.  Though mama taught us to eat breakfast, she also gave us a plate of cookies with a glass of milk when you didn’t feel well.  When you made a good grade, you would take a trip to McDonald’s.  When you won a ballgame, you got ice-cream.  There always seems to be a time to celebrate or medicate with food.  This is destructive behavior.

Science also supports the notion that we create neuro-associations to food for reward, even when you’re not hungry.  This makes this behavior one of the most difficult to break, as you can find a means to reward yourself for accomplishments of which you normally would not reward.  Make sense?

For example, after a hard day at work, patting fires, and dealing with traffic, you finally make you’re way back home to end the day.  Then the little devil pops up on your your shoulder and says, “You worked really hard today! You should go get a greasy cheeseburger with fries and a shake," or it may say,  "Cupcake!”  Then the devil says, "just one more time!"  But, you know that little devil is you that's talking. The mental processes (what you're thinking) drives the physiological desire and vice versa.  You also know as well as I do that it's silly to reward yourself with something so trivial.  There's always going to be good days and bad days.  Save the celebrations.

By the way, it's also dangerous to reward yourself with food when you achieve weight loss or fitness goals too! Especially if you already have these behaviors, you will eventually find yourself going in reverse.

In order to break this negative behavior, you have to change your perspective.  In other words, you have to understand that every time you reward or treat yourself with food, you are actually punishing yourself.  When you do this, chances are you will have more bad days than good.  There are long-term consequences.  If you reward yourself with things that may actually help you relax without all the calories, chances are you will have more better days than good!

Here are some better ways to reward and de-stress yourself:

• Get a massage
• Watch a movie
• Play golf, go bowling, or play mini-golf
• Go for a run
•  Organize something, like your closet
• Listen to music
• Walk the dog
• Do some gardening

Understandably, you may not look at some of these things as rewards.  However, you have to change your attitude.  What you see in everyone of these tips is that there are no long term consequences.  If anything, you achieve a true reward.  One of the other benefits of these rewards is that it keeps your mind off of food (with exception of gardening, which is good food)!  

written by:
Kelly Huggins, A-CPT
Exercise Sci., BS
Fitness Together Expert Fitness/Nutrition Coach

Healthy Alternatives to Trick-or-Treating

Healthy Alternatives to Trick-or-Treating

As you know, childhood obesity is still on the rise. It seems to be a never-ending battle to keep your kids away from sugar filled treats. There seems to always be parties, special occasions (that happen more than occasionally), and a lot of eating out. Halloween is the epitome of all gluttony. So, what do you do? Other than giving kids candy, there are things that they can do other than get that “sugar high.”

Here are a few ideas:

Trade Candy For Toys - I actually learned this idea from a child psychologist a few years ago. This is how it works. Go ahead and do the regular door-to-door Trick or Treating. Once you have all the candy, you can give your child the option of trading in candy for toys (or cash). You can make each piece worth a certain amount to apply to a toy or have them trade in their entire loot for one really nice toy. Be sure you mention the idea before you actually take them out. This will give them the opportunity to think about what they want. You’ll probably be surprised that your child would rather have a toy (something that lasts), over candy.

Go To An Event - Many churches and community centers have events on Halloween. They’ll be some candy there, but the kids are more into playing games and doing events. You know, vigorous activity. Check with your church, synagogue, or local community center to see what they’re doing.

Go To a Movie or Rent a Movie and have a Party - At the movie there will still be some treats, but it will be a heck of a lot less sugar than what you would get trick-or-treating. If you rent a movie and have a small party of friends at your home, you can have more control over what your child eats (popcorn is a good idea). They may even enjoy it more than going from one house to another anyway.

Give something other than Candy - At Wal-Mart, at a dollar store, or online, you can buy tons of little boxes of stickers, removable tattoos, and Playdoh and put them in decorative little plastic bags.   This is something that my family does each year and it’s a big hit.  Kids come back to our house trying to get more!

Do a Combination of These Ideas - You don’t have to stick to one particular idea. If you have to give candy, that’s cool.  Just consider mixing it up with other things. 

Before I get blasted by the “let kids be kids” crowd, let me once again remind you that there is a predominant childhood obesity epidemic in the U.S.  In the state of GA, childhood obesity is at 40%.  

The tradition of Trick-or-Treat has only been around for a short period of time (origins of Trick-or-Treating), of which was mostly driven by the candy industry.  The origins of Halloween actually involved more apples (which explains candied apples) and other real foods as it celebrated the fall harvest.

I’m all about kids dressing up and having fun, however, it can be achieved without candy.  In my experience it’s not the kids who complain about me not giving candy, it’s the parents (go figure).  Considering the situation we are in with childhood obesity, isn’t it about time we create a new tradition?

written by
Kelly Huggins, A-CPT
Exercise Science, B.S.
NPTI Instructor

Fitness/Nutrition Coach

Go for Healthy Factor over Convenience Factor: Pack your kids healthy lunches

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.

In health,
Kelly Huggins

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 a 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.

This is just one more thing we can do to stop childhood obesity.

Kelly Huggins

Parents. . .Eat Your Words! (provided by ACE Fitness)

Parents. . .Eat Your Words!

Are you pleased with your progress toward healthful nutrition and fitness habits, but frustrated with that of your children?

Do you suspect that the lunches you send to school are traded or thrown away? Do you shudder at the sight of your pantry shelves displaying high-fat snacks and sugary cereals that you vowed you would never buy? Can you really win the battle against advertising, peer pressure and kids’ love affairs with sugar and fat?

The Bad News and the Good News

Kids today are fatter and less fit than previous generations. The rates of childhood obesity began to level off around 2006, but are still high at around 16%. And research shows that overweight children are more likely to become overweight or obese adults. Being overweight as a child even puts youngsters at risk for cardiovascular disease and type 2 diabetes at a young age.

Food companies spend millions of dollars on television advertising to convince children that high-fat, high-sugar, processed foods are worth eating. Food is consumed because it’s cool, fun or comes with a free toy, rather than for its impact on health or even for its taste.

So what’s a parent to do? Eat your words! The fact is that parents who have adopted a lifestyle that includes healthful foods and regular exercise are living role models for their children.

We know that the behaviors children see most often at home are the ones they will be most likely to adopt for themselves, and parents’ efforts to promote healthy food habits do make a difference. Eat at least one meal together as a family each day, so that your children can regularly observe healthy eating habits.

Stack the Deck

It is a good idea to stock the kitchen with a majority of healthy items, keeping in mind that kids want some of their favorite foods, which may be sweet and/or salty. Save these foods for once-in-a-while treats, and make their regular snacks healthier.

Buy pretzels, which are low in fat, instead of greasy chips. Keep cut-up vegetables and ready-to-eat mini-carrots in the refrigerator. Sprinkle air-popped popcorn with grated parmesan cheese instead of butter. Check out www.eatright.org for a list of more healthy snacks for kids.

A good way to get kids involved and committed to healthy eating habits is to involve them with the food shopping and preparation. There are lots of children’s cookbooks on the market; select one that emphasizes ways to modify your kids’ favorite foods rather than eliminate them. Children who feel competent to select and prepare food will make more intelligent food choices. www.MyPyramid.gov has some great educational tools for teaching children about balanced nutrition and physical activity.

Balance Is Everything

The key to keeping kids happy and healthy is to strike a balance between foods that are good for them and those that just taste good, and between leisure or TV time and physical activity.

This brings us to the other side of the healthy living equation. The most obvious impact of inactivity on kids is the strong association between the number of hours spent watching TV or playing computer games and the level of obesity among youngsters.

Children should engage in 60 minutes of moderate-intensity physical activity on most, if not all, days of the week. Encourage kids to get outside and play tag, jump rope or get involved in sports.

Make physical activity a family affair. Go for a bike ride together, play catch or walk the dog. This will motivate you to get some exercise in, while simultaneously setting a great example for your kids—and creating lifelong memories. It’s a win-win-win situation!

Parents (and Grandparents) Lead by Example!

Be a role model for you children!  In the process, you'll get healthier and fitter too! In the state of Georgia, nearly 40% of all children are obese.  Georgia ranks 2nd highest in childhood obesity.  Considering that obesity is highly preventable, this is tragic.   Parents need to take more responsibility for their children's health. If you want your children to be more active, you're going to have to be more involved.  Get your kids in the habit of exercising and keeping themselves healthy.  The earlier you start with them, the better.   Here are few things to keep in mind: Be a role model and take responsibility:  If you're not staying active, your children are not going be active.  The old "do as I say, not as I do" does not work with this generation of children.  The more TV you watch, the more TV they watch.  If you play video games a lot, so will they.  Likewise, if you go outside to kick the soccer ball around, they will too.  Parents who eat healthy are more likely to have children who eat healthy. Keep it fun:  Don't be a drill sergeant!  The attention span of  most children under 12 have short attention spans.  Do things in short bursts.  Kids like to be sprinters, kickers and jumpers, not long distance swimmers and runners.  Give them high fives and hugs when they do something good (this is especially important). Organize play:  Activities with a little discipline such as sports, martial arts, dance and gymnastics are still a good thing.  Check with your local JCC, YMCA, and specialized facilities like gymnastic studios and even personal training studios may have special programs. NEVER REWARD WITH FOOD: Too often, parents, teachers and others give children cookies, ice cream, and candy as a reward or just to make them feel good.  This is influencing negative habits that will last a life time.  Instead of rewarding them with food, reward with stickers, coloring books, or a new ball.  Even better, give them attention! written by: Kelly Huggins, A-CPT Exercise Science, B.S. Fitness Together - Fitness/Nutrition Coach

Kelly's Kids in AJC

Here's an old article of my kids demonstrating fun exercises for the Atlanta Journal Constitution in 2007. ~Kelly Huggins

Lose Weight and we'll Donate - to Children's Healthcare of Atlanta

Fitness Together invites you to turn your weight loss goal into dollar bills this summer to benefit a local charity in our community. During the month of August, our local studio will be hosting a 30-day weight loss challenge that will focus on fitness and nutrition training to shrink your waistline, while raising money for Children's Healthcare of Atlanta - Strong 4 Life program.  

For every pound lost at Fitness Together from August 1-31, our studio will donate $1 per pound to Children's Healthcare of Atlanta.  Strong 4 Life is a program dedicated to fight childhood obesity and it's related chronic diseases. By joining forces with other Fitness Together members, you will be a part of making a positive impact on our community, while promoting a healthy and fit lifestyle.

Make a difference in our community and accomplish your summer weight loss goals by signing up for the free Pounds for a Purpose challenge. Call or come into your Fitness Together studio before August 1 to sign up to lose weight, feel great and give back to the community.

In Good Health and Fitness!

Kelly Huggins 

P.S. Turn your weight loss accomplishments into a positive act for kids during FT’s Pounds for a Purpose challenge Aug. 1-31. 

Taking Childhood Obesity Seriously!

Are you taking Childhood Obesity Seriously enough? SEE AD: Stop Childhood Obesity You may have seen some recent advertisements from Strong4Life, addressing childhood obesity in Georgia (but really every where).  It has a created a great deal of controversy (see article from Huffington Post).  It has many people upset because they fear it reinforces the stigma that many kids (and adults) already face that are obese.  It's understandable.  For one, I am not a fan of using BMI testing that has many parents up in arms.  Conversely though, I applaud the campaign for the most part. Recently, I had the pleasure of participating in Family Fitness Fun night at my kids school Chalker Elementary.  The emphasis behind the program is to participate in stamping out childhood obesity.  As a matter of fact, before we started playing with the kids, one of the PE Coaches (Jeanne Huck) began to show us the steady incline of obesity the past 20 years from the CDC.  In particular, she pointed out that Georgia is ranked 2nd in Childhood Obesity (more stats), only to be beat out by Mississippi.  In fact, approximately 25% of the kids in GA are obese, compared to the national average around 15% (which is still dismal).  Though I applaud what was being said, my concern is that our actions are still not reflecting what is being said.  In other words, it's a mixed message. created by Jeanne Huck PE Coach As a parent, I get to see firsthand what is being done at kids functions.  It actually has been an issue of contention for me, forcing me to hold my tongue (my wife usually has to listen to it).  For example, some of the same parents who led the family fitness fun night are the same parents that turn around and give Oreo cookies to kids as snacks after a baseball game.  Though it is admirable to do a fitness night, you can't turn around and send a conflicting message to the kids.  You don't see professional athletes reaching for cookies and ice-cream after a ball game.  At the school, they have ice-cream socials for kids who are in accelerated reader or if their class had the best attendance for family fitness night (a great contradiction) or other event.   Even if your kid is not obese, you must still keep their health in mind.  Moreover, you have to consider the behaviors you are teaching them of which will set them up for life.  It may not be a problem now, but it will be eventually.  What I find most interesting is that parents will tell me to "lighten up".  They say things like "it's okay this one time".  Well, I ask, how often does "one time" occur?  They will criticize my wife and I for teaching our children healthy behaviors, but if I were to criticize them for what they're doing, all hell would break lose. Isn't it time that we take childhood obesity serious?  We can do all the functions, 5k's, and other events in the world to stamp out childhood obesity.  We can continue to use words, but it's our actions as parents/adults that matter.  Our children are a reflection of us.  They are developing Type II diabetes, cardiovascular disease, and other obesity related diseases at unprecedented rates.  Let's stop blaming it on genetics, societal woes, or what someone else is doing and take responsibility.   written by: Kelly Huggins, A-CPT Exercise Science, B.S. Fitness Together - Fitness/Nutrition Coach