Fitness is something our culture knows about, but doesn’t activity participate in. Our lifestyles contain too much fast food and not enough exercise. Fitness is essential for your well being and overall health. It can make you age slower and live longer. Fitness keeps the blood pumping in your body and your heart healthy. Those who participate in fitness activities for at least 30 minutes each day significantly reduce their risk of heart disease, high blood pressure, and diabetes. Continue reading
The ever growing problem of childhood obesity is challenging community based and commercial organizations. The health care industry is very concerned about this “epidemic” because the cost of care for these children continues to rise, and will continue to increase as these children grow into adulthood. Across Canada, 1 in 4 children are considered overweight or obese according to the Ontario Medical Association. What can be done?
Family cycling together – staying fit and having fun!There are a variety of factors that contribute to obesity in children. These include genetic, environmental, behavioural and social issues. It’s not just a matter of over eating or under exercising or a lack of willpower and self control. However, if the problem is going to be addressed, it does come down to personal and family commitment to making a change.
So, what can you do if you have a child struggling with their weight? The approach I would recommend comes down to food, fitness and fun for the whole family. This could be a significant lifestyle shift but if you’re concerned about your child’s health, it shouldn’t be a big deal. Here are some tips.
- Avoid skipping meals, especially breakfast.
- Work on incorporating more home made meals into your diet instead of eating out or using heavily processed foods for major meals.
- Try to include foods from at least 3 of the four main food groups in each meal. Plan meals and snacks so you’re choosing a variety of nutritious, tasty foods.
- Limit the serving sizes of snacks and limit snacks to 1 or 2 per day. Choose things like fresh fruit and yogurt or cheese, a muffin or cereal with milk.
- Allow your child to enjoy their favourite foods in moderation.
Of course, exercise and overall activity level is equally important as how many calories your child consumes. We all know we should be more active for our general health and well being. Here are some activity suggestions.
- Encourage your child to aim for at least 30 minutes of vigorous activity 5 days a week.
- For family activities, choose a variety your family will enjoy.
- Choose activities that can be done from home like walking, cycling, hiking and playing games outdoors.
- Limit screen time (television, video games and computer time) to less than 2 hours per day.
- If your child has a television in their bedroom, remove it. A research study showed children with a TV in their room watched close to 5 hours more programming than those without.
- Exercise with your child and set a good example for them. Community or in home exercise programs are an ideal solution.
As you can see, dealing with childhood obesity requires a lifestyle change for the family. You can not expect your child to do everything on their own. Your role as a parent is to support your child’s change to a healthier lifestyle. Ultimately it will benefit your entire family for years to come.
Have you secretly longed to be recognized for your daily hard work in the kitchen? Do you imagine yourself a gifted cook a la Martha Stewart (without the ankle bracelet)? Well, guess what? There is a quick and easy way to showcase your culinary skills and display your special recipes. Continue reading
The other night I lay in bed watching Oprah’s 20th Anniversary DVD collection – a gift given to me by my best friend. Story after story of incredible people that have touched and changed the life of Oprah caused my tears of inspiration to flow. One particular person I really identified with – the story of Rudine. Rudine suffered severely from anorexia nervosa. She wanted so badly to battle and win this condition, but her emotional relationship with food and herself was so damaged.
You see, I can identify with this woman because at the age of 13, I came face to face with anorexia nervosa. It followed two very painful events in my life. Looking back, I now understand I was unable to cope with all the emotions I encountered. The anger and hatred I felt – because I could not outwardly express it – was turned inward. I began to hate my body and food became the enemy. I exercised like crazy and eventually ate only 1 small meal per day. After finally breaking that cycle, I swung to the other extreme and began to binge eat late at night. Other things replaced food until, at the age of 21, I got serious about facing and healing my emotions.
I share this with you because I think it is important to understand the devastating effects our relationship with food can have on our health. Maybe you’ve never suffered from anorexia nervosa, bulimia or obesity, but your emotional relationship with food is still worth examining. In an ideal relationship with food, you eat when you’re hungry, and you eat the healthy foods your body needs. Your body weight is healthy and you aren’t experimenting with the latest diet. Healthy eating is your way of life, and your physical wellbeing reflects that – not just your body, but your energy level, mood and internal health as well. So come on this journey with me and let’s explore some of the common emotions or situations that can trigger unhealthy eating. Pay attention to whether any of these strike home for you. If so, try substituting some of the alternatives I suggest so you can begin healing your emotional relationship with food.
Angry Eater: When you are very angry with yourself or someone else, do you turn to food? Maybe you’re mad because you made a mistake and so you beat yourself up with food. Try confronting and expressing your anger in a healthy way, and then forgive and let it go.
Stress Eater: According to Dr. Phil, “when you are under stress, your body releases hormones that automatically stimulate your appetite and set off cravings, prompting you to eat huge quantities of fattening food”. Take 15 minutes of quiet alone time or a 15 minute brisk walk instead.
Convenience Eater: You don’t have time or don’t feel like making something healthy to eat, so you grab whatever is convenient – fast food or take home, chips, donuts, etc. Keep healthy and convenient foods around the house and at the office – fruit, granola bars, Lean Cuisines, string cheese, and yogurt.
Tired Eater: Morning comes around or the afternoon energy runs out and you need a kick of sugar to keep you going. You load up on cookies, cake or other sugar snack foods and you’re off and running until you crash. Try getting 8 hours of sleep at night, exercising regularly, taking vitamins or taking a short cat nap.
No Waste Eater: Were you taught to never waste food? Were you reminded of all the poor children that had nothing to eat? Now you cannot bring yourself to leave anything on your plate or throw away any food. Put smaller portions on your plate. Give yourself permission to stop eating when you’re full. Work in a homeless shelter serving food or give food to the poor so you don’t feel guilty.
Self-Disgust Eater: You look at yourself and hate what you see; you eat or deprive yourself of food to mask the feelings you have, and so starts the cycle of abuse. Work on loving yourself in every way you can – pamper yourself, repeat positive affirmations, stick up for yourself. Invest in gaining confidence and self-esteem.
Boredom Eater: This is me. I don’t feel like doing laundry or cleaning the house. I’m tired of working, playing cars or watching TV. It’s cold outside and so I open the food cabinet. Hmmm. I wonder what I can eat. Get creative and find something fun and different to do. Switch projects and start something new. Make a phone call to a friend.
Fear of Intimacy Eater: Do you eat to hide yourself and avoid getting too close to someone? Sometimes reaching out to people can be a very scary and hard thing to do. Maybe you’ve been hurt too many times by loved ones. Seek help to heal your pain. Search for supportive and loving people that you can depend on. Take baby steps to reach out and trust someone.
Hopeless Eater: Have you just completely given up? Maybe you’ve tried too long to lose weight or given too much to your marriage, and nothing seems to change. You feel hopeless and so you just say, “Who cares? I’m just going to eat whatever I want”. Or maybe you’ve lost your appetite all together. Change your thoughts. Focus on the positive and keep a gratitude journal. Look for the bright side of everything. Search for the sunshine and you will find it.
“See Food” Eater: You know the saying, “I’m on a seafood diet. I see food and I eat it”. Are you the type of eater that constantly grazes? If the food is in front of you, you eat it without really thinking about it. You may or may not be hungry – it’s just a habit. Graze on low-fat and healthy foods. Keep the fattening foods at the grocery store. Work on being more conscious of how much food you are taking in.