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

Teen (Student) Fitness Program 2013

During the spring and summer, Fitness Together will be starting a special Teen Fitness Program.  This program is for teen athletes or teens who just need help getting into shape.  Great for the college student visiting for the summer as well!


Athletes:  If your teen is an athlete, know that the majority of strength and conditioning programs performed in school are not implementing proper form and technique in the training.  There is more to it than how much you lift and throwing weights around.  As a matter of fact, many routines that teens follow actually put them at higher risk as injury.  Moreover, most strength exercises that are performed are done two-dimensionally.  In order to truly decrease injury and improve performance, you must incorporate exercises that incorporate all three planes of motion.  We also use "functional" equipment that allow you to engage more of your core.  The program will be customized to your teen's fitness level and will be sport specific, any sport!


Non-Athlete:  Teens who are not into sports can benefit from a fitness program as well.  A lack of confidence and intimidation is one of the reasons why they avoid going to the gym, especially if he or she is overweight.  There is no better way to help your teen improve his or her fitness level, confidence, and mental fitness than working with a fitness professional.  Moreover, training in private decreases the intimidation factor.  Considering your teen is on their way to college, you can arm them with the knowledge they need to decrease unhealthy weight gain.


One of the most important things to consider with any teen (or adult) is that they are being guided by an individual who understands his are her special needs.  Certain motivational techniques are employed to help them look forward to their sessions.  The most important factor of all is that you (the parent) is involved.  Though not necessary, you should consider doing fitness coaching along with them to reinforce your support.  The more you walk the walk, the better they do as well.


If you have any questions, call Kelly Huggins at 404-303-8305 or email at kellyhuggins@fitnesstogether.com.


Ask about our special TeenFit24 and TeenFit36 programs designed specifically for conditioning while your teen is out of school.  Group fitness programs are also available!


Receive 15% OFF toward program when you enter program between April 18th, 2013 - June 30th, 2013.  Appointments must be between 9:45am to 3:00pm.

Check out the endorsement from participant Josh Gill- Student Fitness Endorsement

Weight Loss

"I had hit a significant plateau for six months after losing the initial 40 lbs on my own. The personal trainers at Fitness Together helped brake that plateau and it really started coming off quickly! I am down 16 dress sizes. I am most proud to carry my "before" pictures (I never am without them) to encourage others and show people it can be done." ~Rachel T.

"This has been a life changing process for me. I dropped 60 pounds of body fat. My body fat percentage has dropped from 30% to 13.5%. I have well reached my goal and even exceeded it. Anyone considering losing weight should really see these guys. Along with the owner, Kelly Huggins, I have been trained by the entire staff. They push me, where I might have already stopped. For them, it's not just about the weight lifting, but they help you develop a cardiovascular plan and provide you with the information you need to make wise food choices. The Fitness Together staff empowers you with knowledge and inspiration. Looking around I saw the other options. This option was the best for me, because it works. It will be the best thing you have ever done for yourself too."  ~Steve Ashby


"I thought I knew how to eat healthy and exercise but my body weight certainly was not reflecting this. I knew I needed help but wasn’t sure where to turn until I saw the postcard from Fitness Together in the mail box. I called to see if they could help me and I had an appointment the next day. With a goal weight loss of 50 lbs I decided to do everything they told me to do because if I didn’t lose the weight then I could say “This program doesn’t work”. But much to my surprise, it did work and I lost 70 lbs in 7 months. My trainers motivated me to the point of actually being excited about working out. Not only did they teach me how to lift weights but they also taught me how to eat right. I wrote in my food journal every morsel I put into my mouth and without criticism they kept me on the right path of a healthy lifestyle. They took the guess work out of it.
That was 2 years ago and yes...I have kept the weight off. I continue to train at Fitness Together because I enjoy the workouts and the people that work there. They not only help to keep me motivated but the knowledge I’ve gained from the trainers at Fitness Together is invaluable and will stay with me for the rest of my life." ~Lynn B.


 “At first, I didn’t expect to reach certain goals.  Surprisingly, you (Kelly) told me I could go further.  Now, I have exceeded many goals and know that any future goals are attainable.  Besides physical changes, my headaches are under control, I sleep better, and I feel much stronger. So far, I have lost more than 5 inches off my waist and hips.  Overall, I have lost more than 17 inches and have lost 35 pounds of fat.  It has taken me awhile, but much of what I have learned at Fitness Together has moved from being "something that I had to do," to something that has become part of my lifestyle.  I appreciate the positive one-on-one support and motivation I received.” ~Susan Young

 

"I've been a member at Fitness Together May 2010 and it's the BEST investment I've ever made in myself. The time, energy, money, blood, sweat and tears has paid me back 10 fold. I joined FT when I was at my lowest of lows. All the years of post high school and college neglect (i.e., binge drinking, then binge eating, then crash dieting, and the cycle continues) finally caught up with me and I didn't even know where to begin. I was shopping around for a personal trainer because something told me I wouldn't be able to do this on my own, but after my first consult, I knew I had found my home away from home at Fitness Together. I have trained with everyone at FT and NOT ONCE have they given me a poor session. They always push me to my limits and beyond. I think I can safely say that they are my friends and genuinely care about my success in life... not just weight loss. They check on me when I'm sick, they remember significant events in my personal life. They are just an A-Team through and through. I highly recommend Fitness Together to EVERYONE." ~Whitney Edwards

March Nutrition Tip of the Week 3: Vitamin D in Demand

Vitamin D in Demand    Low vitamin D circulating in the blood stream hasbeen linked to the development of a host of chronic diseases. Your body can make vitamin D from sunlight, but most of us can't get enough from that route, so you'll want to get most of your vitamin D from food and supplements. The best sources are fatty fish including salmon (wild), herring, mackerel, and sardines; milk (fat-free, 1% low-fat), soy milk, and fortified yogurt. Because few foods are rich in vitamin D, you may need to take a supplement) in order to take in 1000 IU of vitamin D3 daily. Ask your doctor to test your D level and if it's low, discuss supplementing (just be sure you supplement with D3 and NOT D2).     Additional reading:      Vitamin D

March Nutrition Tip of the Week 2: Go Fish

Go Fish Eating fish can affect your longevity as well as unclogthose arteries. That's the buzz from a study out of Japan which concluded that eating fish in lieu of fatty red meats protects against the development of atherosclerosis-the root cause of heart attacks and stroke.  Additional reading:     Healthy Fish Eating Habits

March Nutrition/Fit Tip of the Week 1: Improve your Good "HDL" Cholesterol

Improve your Good "HDL" Cholesterol

There are several lifestyle steps you can do that willincrease your level of "good" HDL cholesterol (you want that number to be at least 40 mg/dL and higher is better). Put on your sneaks every day and get those miles in is the first way to get those numbers up. Eat foods such as oatmeal and fish. Lose extra body fat if you are overweight. 

Additional reading:     8 Ways to Improve Good Cholesterol

MYTH: The more you run, the more fat you lose - the fitter you become!

photo from cnn.com

Though running has been a popular activity for a very long time, there has been an emergence of running events over the past few years.  I'm elated that the country is moving more toward doing some form of activity.  However, I have concerns.

My primary concern for this trend is the purpose why one would choose to run.  If it's for cardiovascular conditioning, incorporated with lifestyle changes and other facets of fitness, I'm all for it.  Unfortunately though, most people I have met, or that you hear about on the news are doing it to lose weight.  They use something such a marathon or triathlon as a goal (similar to the FitNation as seen with Dr. Gupta).  Of course, I can understand the accomplishment one could feel by finishing a marathon.  I also understand that it's all well intentioned.  However, to do it for the purposes of losing weight can be counterproductive.  

I mean, what is the goal here?  Lose weight?  Finish a marathon? Or, improve your health and fitness?  I can make a very strong case that a regimen of long distance running could actually be the counterproductive to weight loss and health. 

Marathoners vs. Sprinters photo often seen in social media

Too often, people try to go from A to Z in their fitness goals, when what you need to do is go from A to B to C to...

Over the years, I have encountered numerous individuals who run almost daily who have hit a weight loss plateau. Most of them actually gain some or a lot of the weight back, even though they're still running regularly.  Worse is, their body fat actually remains the same or gets worse, even though they lose weight (this is attributed to muscle loss).  Because they have been led to believe that everything is calorie in, calorie out. The body is is too complex to operate this way. 

Here's another one

Then you have to factor in chronic injuries and postural displacement of runners.  The constant pounding on pavement, and the lack of additional training leads to consequences that go beyond weight loss issues.

Here are some things to consider as to why running can be counterproductive: 

Doing the Same thing over and over again:    Einstein defined insanity as "doing the same thing over and over again, expecting a different result."  When it comes to human physiology, the body adapts to expend the least amount of energy possible.  Therefore, if you do the same thing over and over again, it will adapt to where you expend less energy in order to do the same amount of work.  This is for good reason as it applies to the real world, not the exercise world.  In the real world, if you're doing some form of the same activity regularly, your body will begin to make adaptations so you use less energy (known as S.A.I.D., or that is, specific adaptations to imposed demands). In a world when food was scarce, this makes sense.

If you're going to continue running, that's fine.  Just know in the exercise world you must change it up! Learn more about interval training, Fartlek training, biking, cross-training and other modalities.  This type of training actually leads to the less is more principle. The intensity will be higher and you burn more calories, but the amount of time and distance decreases.   Read- MYTH:  You "Burn" more Fat at a Lower Heart Rate.

Lack of strength and conditioning:
No matter how much you run, it will not improve metabolism (very minimal), it does not improve muscle tone or strength, and it can contribute to chronic injuries and poor posture.  Even if you're a professional marathon runner, you need to do some form of resistance training.  Though there is conflict on this, some form of anaerobic, resistance training activities at moderate to high intensity is what improves your metabolism. This is due to increased muscle mass (not talking about turning into He-Man or She-Ra), hormonal shifts (that will increase metabolism long-term), anaerobic threshold (acute demands), and sub-cellular changes.  This is assuming that you're eating enough calories to support your metabolism. 

Poor nutrition: 
Runners who especially want to lose weight, usually decrease caloric input.  However, when caloric input falls below the demands of the what is needed, you begin to use the next readily available source of energy which is protein, not fat.  It's not the protein you just ate, it's the protein you have stored in the form of muscle. This happens in particular when you do not get enough carbohydrate energy.  Your body is also guided by hormonal controls that will shift metabolism. If it senses that there is not enough food to supply the body with its energy needs, it will slow down your metabolism.  This can impact your thyroid gland which is the master metabolism gland.

Think of it this way, fat burns like a candle, very slowly.  Conversely, carbohydrate energy (which you do need!) in the form of glucose, burns quickly like matchstick.  As you do cardiovascular exercise, you use carbs and fat, not just fat.  In a sense, you have to go through the carbs to get to the fat. As you deplete yourself of glycogen (stored glucose molecules), your body will go through a process known as gluconeogenesis.  Gluconeogenesis is the process of creating glucose from protein to give you the energy you need.  When this happens, your metabolism decreases because you lose muscle and you are secreting hormones such as cortisol to breakdown muscle.  Cortisol also stores fat. So, watch out!

"Does this mean I shouldn't run?"

I don't want you to think I'm telling you not to run.  What I am telling you is that it is not the only thing you should do.  What I will also tell you is that half-marathons and marathons require a lot of conditioning and time (way more than what most people will give time for).  Don't try to go from A-Z, take your time.  

My recommendation is to stick with 5K's and 10K's at first.  You can reach your weight loss goal along with some other fitness goals to get in great shape.  Take your time and develop a fit and strong body. Learn proper nutrition habits.  Once you've done all that, you will be more prepared to do a long distance race. By that time though, you may decline doing a marathon/triathlon altogether as you've met your aesthetic goals.   

I always point out that the leanest people on the planet are sprinters, gymnasts, dancers, etc., yet they don't run long distances. Most fitness enthusiasts who are lean year round incorporate all facets of fitness including running, yet they do long-distance events very sparingly.