Tuesday, October 26, 2010
Wednesday, October 13, 2010
Tips for Raising Active Kids
Over the past two decades, the number of overweight adolescents has tripled. The habits that lead to skyrocketing childhood obesity figures start early in life. According to a published study in The Lancet, the average 3-year-old gets just 20 minutes of vigorous physical activity each day, well short of the recommended hour a day for that age.
"Young children are the most active Americans of any age," says Frances Berg, childhood obesity expert and author of the book Underage and Overweight: America's Childhood Obesity Crisis – What Every Family Needs to Know (Hatherleigh Press, 2004). "Because young children naturally move around a lot, many people assume they are getting all the physical activity they need. But today TV and videos often keep them still for longer periods than parents realize."
Habits for Life
According to Berg, it's easy to start young children with active habits. "Young children love to run and play, but too many are stuck in the stroller, baby seat or playpen for long periods," she says. Her suggestion: Incorporate physical activity into your child's playtime.
"The idea is not to have baby workouts," she says. "Physical activity should be a fun part of daily life and never forced. If children begin to associate being active with having fun, they're more likely to stay active as they grow up."
Berg has the following tips for parents who want to start their children on a path to an active life:
1. Take a Break from Cartoons
From Big Bird to Spongebob, little children love television. It's not necessary to cut out TV time altogether, but it's important to mix it up with active playtime. Toddlers and preschoolers should not be sedentary for more than an hour at a time except when sleeping.
2. Remember Your Inner Child
Though it may be tempting to just sit and chat with the other parents at the park, getting up and playing with your child can be a fun way to bond. You'll set a great example for your child while getting some exercise yourself – and playing games with your child can be a great way to remember the fun of your own childhood!
3. Make Playtime Fun
It's very important not to force your child to engage in physical activity. When you propose a game of tag or peek-a-boo, it should be because it's fun, not because there's been too much sitting around that day. If physical fun seems like a normal part of the day, instead of a punishment for too much TV, children will look forward to it – an attitude that they will carry with them once they get old enough to make their own choices about playtime.
4. Babies Need Movement Too
Try not to keep an infant confined to a baby seat for long periods. Even when very young, children move differently when stretched out on a blanket than when strapped into a baby seat.
Tips for Raising Active Kids
5. Get Caregivers Involved
If childcare is provided by a grandparent or other relative, express your interest that the child be active during the day. Though keeping up with an active child might be difficult for an older adult, even a slower activity, such as a walk around the block, is better than placating the child with television or a video – and it can be a great way to get the grown-up moving, too!
"Young children are the most active Americans of any age," says Frances Berg, childhood obesity expert and author of the book Underage and Overweight: America's Childhood Obesity Crisis – What Every Family Needs to Know (Hatherleigh Press, 2004). "Because young children naturally move around a lot, many people assume they are getting all the physical activity they need. But today TV and videos often keep them still for longer periods than parents realize."
Habits for Life
According to Berg, it's easy to start young children with active habits. "Young children love to run and play, but too many are stuck in the stroller, baby seat or playpen for long periods," she says. Her suggestion: Incorporate physical activity into your child's playtime.
"The idea is not to have baby workouts," she says. "Physical activity should be a fun part of daily life and never forced. If children begin to associate being active with having fun, they're more likely to stay active as they grow up."
Berg has the following tips for parents who want to start their children on a path to an active life:
1. Take a Break from Cartoons
From Big Bird to Spongebob, little children love television. It's not necessary to cut out TV time altogether, but it's important to mix it up with active playtime. Toddlers and preschoolers should not be sedentary for more than an hour at a time except when sleeping.
2. Remember Your Inner Child
Though it may be tempting to just sit and chat with the other parents at the park, getting up and playing with your child can be a fun way to bond. You'll set a great example for your child while getting some exercise yourself – and playing games with your child can be a great way to remember the fun of your own childhood!
3. Make Playtime Fun
It's very important not to force your child to engage in physical activity. When you propose a game of tag or peek-a-boo, it should be because it's fun, not because there's been too much sitting around that day. If physical fun seems like a normal part of the day, instead of a punishment for too much TV, children will look forward to it – an attitude that they will carry with them once they get old enough to make their own choices about playtime.
4. Babies Need Movement Too
Try not to keep an infant confined to a baby seat for long periods. Even when very young, children move differently when stretched out on a blanket than when strapped into a baby seat.
Tips for Raising Active Kids
5. Get Caregivers Involved
If childcare is provided by a grandparent or other relative, express your interest that the child be active during the day. Though keeping up with an active child might be difficult for an older adult, even a slower activity, such as a walk around the block, is better than placating the child with television or a video – and it can be a great way to get the grown-up moving, too!
How to Get Non-Athletes to be Physically Active
Team sports are a great way for kids to get their daily activity requirement, but competitive sports aren't for everyone. Here are some ways to encourage your "non-athlete" to get up and get moving.
Build confidence. Some kids are embarrassed to participate in sports because they don't think they're good enough. Find time to practice together and boost their confidence.
How to Get Non-Athletes to be Physically Active
Find an activity they love. Some kids just don't like competing in sports. That's OK, there are lots of other ways to be active! Try swimming, horseback riding, dancing, cycling, skateboarding, yoga, walking or jumping rope. Encourage your child to explore multiple activities to find one they really enjoy.
Don't make exercise a punishment. Forcing your child to go out and play may increase resentment and resistance. Try using physical activity to counter something your child doesn't want to do. For instance, make it the routine that your child can ride a bike for 30 minutes before starting homework after school. Your child will beg for 20 more minutes outside just to put off the homework!
Build confidence. Some kids are embarrassed to participate in sports because they don't think they're good enough. Find time to practice together and boost their confidence.
How to Get Non-Athletes to be Physically Active
Find an activity they love. Some kids just don't like competing in sports. That's OK, there are lots of other ways to be active! Try swimming, horseback riding, dancing, cycling, skateboarding, yoga, walking or jumping rope. Encourage your child to explore multiple activities to find one they really enjoy.
Don't make exercise a punishment. Forcing your child to go out and play may increase resentment and resistance. Try using physical activity to counter something your child doesn't want to do. For instance, make it the routine that your child can ride a bike for 30 minutes before starting homework after school. Your child will beg for 20 more minutes outside just to put off the homework!
Monday, March 15, 2010
Phase 2, 3
Phase 2
Now you can start adding foods from the Phase 1 Foods to Avoid list. It's up to you which ones you re-introduce: bread, pasta, potatoes, rice, cereal, or fruit.
This diet gives you the freedom to cherry pick which of these foods you add back into your diet. While you can't eat them all (nor eat the ones you choose with abandon) they'll no longer be off-limits.
The key here is to re-introduce these foods in moderation and to not eat them as often as you were before.
Phase 3
Phase 3 is the final and least restrictive Phase of The South Beach Diet. Dr. Agatston says as long as you continue follow some basic guidelines, the diet has become your way of life and you'll continue to maintain your weight.
Now you can start adding foods from the Phase 1 Foods to Avoid list. It's up to you which ones you re-introduce: bread, pasta, potatoes, rice, cereal, or fruit.
This diet gives you the freedom to cherry pick which of these foods you add back into your diet. While you can't eat them all (nor eat the ones you choose with abandon) they'll no longer be off-limits.
The key here is to re-introduce these foods in moderation and to not eat them as often as you were before.
Phase 3
Phase 3 is the final and least restrictive Phase of The South Beach Diet. Dr. Agatston says as long as you continue follow some basic guidelines, the diet has become your way of life and you'll continue to maintain your weight.
Phase 1
Phase 1
The first Phase, Phase 1, lasts for two weeks and is the strictest of the three. It is when you will limit the most carbs from your daily diet, including fruit, bread, rice, potatoes, pasta, sugar, alcohol, and baked goods.
Is it Easy to Follow?
Once you get used to cutting those "bad carbs" ... yes, it becomes easier. Dr. Agatston says you will become accustomed to eating the good carbs and fats and leaving the bad ones behind.
Many SBD fans swear that their cravings for sweets and other bad carbs virtually disappear during Phase 1.
For some, the Phase 1 period can be extended beyond two weeks, but it is not meant to be a permanent way of eating.
Dr. Agatston says even if you're a bread and pasta lover, you'll be able to get through Phase 1 painlessly. He says you will eventually lose the urge to eat these types of foods. Most South Beachers find cravings subside after two weeks.
What does Phase 1 Do?
The theory behind Phase 1 is that there is a switch inside us that affects the way our bodies react to the food we eat (and makes us gain weight).
When the switch is on, we crave foods that actually cause us to store fat (Agatston, pp 4-5). According to Dr. Agatston, at the end of the first two weeks the switch has gone from the on to off position.
The principle requiring the stringent Phase 1 is that by following the specified plan, you can correct the way your body reacts to food. By the time begin to add some of the forbidden foods back into your diet, your body has had a chance to adjust.
The first Phase, Phase 1, lasts for two weeks and is the strictest of the three. It is when you will limit the most carbs from your daily diet, including fruit, bread, rice, potatoes, pasta, sugar, alcohol, and baked goods.
Is it Easy to Follow?
Once you get used to cutting those "bad carbs" ... yes, it becomes easier. Dr. Agatston says you will become accustomed to eating the good carbs and fats and leaving the bad ones behind.
Many SBD fans swear that their cravings for sweets and other bad carbs virtually disappear during Phase 1.
For some, the Phase 1 period can be extended beyond two weeks, but it is not meant to be a permanent way of eating.
Dr. Agatston says even if you're a bread and pasta lover, you'll be able to get through Phase 1 painlessly. He says you will eventually lose the urge to eat these types of foods. Most South Beachers find cravings subside after two weeks.
What does Phase 1 Do?
The theory behind Phase 1 is that there is a switch inside us that affects the way our bodies react to the food we eat (and makes us gain weight).
When the switch is on, we crave foods that actually cause us to store fat (Agatston, pp 4-5). According to Dr. Agatston, at the end of the first two weeks the switch has gone from the on to off position.
The principle requiring the stringent Phase 1 is that by following the specified plan, you can correct the way your body reacts to food. By the time begin to add some of the forbidden foods back into your diet, your body has had a chance to adjust.
What is The South Beach Diet?
The South Beach Diet is found in a book by Arthur Agatston, MD, called The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss.
he diet is based on the Glycemic Index, which ranks foods according to their glycemic load .
What is the Glycemic Index?
What is the The South Beach Diet Like?
This diet focuses on a healthy balance between carbs and fats -- good carbs and fats. Highly processed foods like baked goods, sweets, and soft drinks will be off-limits.
Dr. Agatston says decreasing the bad carbs will help you metabolize what you eat more effectively and will also improve insulin resistance, leading to weight loss.
The Fundamentals of Phases
The South Beach Diet is divided into three different Phases. All three Phases include specific allowable foods, meal plans, and recipes.
he diet is based on the Glycemic Index, which ranks foods according to their glycemic load .
What is the Glycemic Index?
What is the The South Beach Diet Like?
This diet focuses on a healthy balance between carbs and fats -- good carbs and fats. Highly processed foods like baked goods, sweets, and soft drinks will be off-limits.
Dr. Agatston says decreasing the bad carbs will help you metabolize what you eat more effectively and will also improve insulin resistance, leading to weight loss.
The Fundamentals of Phases
The South Beach Diet is divided into three different Phases. All three Phases include specific allowable foods, meal plans, and recipes.
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