Preventing childhood obesity is a concern of many parents as the workweek gets longer, children are eating more fast food than ever and they are becoming less active and spending more time in front of the computer than outside being physically active.  These familiar scenarios play out in millions of homes across the country and are having a negative and direct result on our children’s health.  Statistics show that between 16-19% of our youth between the ages of 6 and 19 years old are overweight.  These numbers are directly related to more serious adult conditions like diabetes, cardiovascular disease, stroke and other complications that can be life threatening as they age. 

Prevention begins at home.  By modeling good eating habits, providing nutritious options and monitoring how much your child is eating you can play an important role in shaping their future and ensuring a healthy adulthood.  Below are some tips that you can begin today.

1. Provide an opportunity for your child to plan their weekly lunch menu with you.  Children show more interest in a project if they play an active role.  Make a menu, shop for the items and provide them with the tools to pick from each food group to make healthy choices.  You can pre-pick certain foods and divide them into lists.  For example, each column includes items from the list of sandwiches/wraps, vegetables, fruits, healthy snacks, beverages etc.  Then they can pick one item from each list and make up a balanced meal. 

1. Choose healthy foods.  For breads choose whole grain or whole-wheat choices.  Alternate between bread, tortillas and pita bread.  Provide low-fat condiments such as mustard, low-fat mayonnaise, BBQ sauce and low calorie dressings.  Choose fresh fruit and vegetables versus canned alternatives that are full of sugar and salts.  Provide lean low sodium lunchmeats, tuna or fresh chicken for quick salads.  If you include snack items choose pretzels, baked chips, carrots/celery, baked pita chips, whole grain crackers and low-fat cheese. These should replace cookies, cakes and high calorie processed foods.  Yogurt, hummus and peanut butter are filled with nutrition and provide alternatives for other high calorie options with little nutritional value.  It is always a good idea to make your own snack items so you know exactly what is going into each bite.  Your children might even enjoy making a healthy choice to include in their lunch and share with their friends!

1. If you choose juice, make sure it is 100% juice.  Some of them can contain only 10% juice and the rest of it is sugar.  Low-fat milk and water are some of the best choices for children. 

Make lunch fun!  They can decorate their lunch bag with stickers, draw on their lunch containers with permanent markers and have a special cup they use decorated with a special theme or fictional character.

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When beginning an exercise program you need to understand the point at which you are starting and determine a plan to reach the end goal that your are working so hard to achieve.  If you have not evaluated these two points…you are defeating yourself before you even begin.  Many people want to avoid the initial measurements, the pain of getting on the scale and the nutritional analysis of what is going into their body.  They avoid measuring body fat, evaluating their strength, endurance and flexibility and still are expecting to achieve maximum results as they work out with great intentions but lack proper planning and execution.  Without a plan that is realistic, measurable and attainable, your goals might as well be written in invisible ink.

Exercising with a clear plan that is measurable provides you with accountability and provides a path that will sustain the ups and downs that everyone experiences when attempting to reach any fitness goals whether it be weight loss, injury recovery or sports-specific training.  You will have good training days and those that are challenging and difficult to complete.  However, with a proper evaluation and good plan of action, you can easily find your way back and eventually achieve all of your goals.

The first step is an honest evaluation by a certified personal trainer.  A trainer is educated in the area of fitness and nutrition and can provide you with accurate measurements, proper evaluation of strength, endurance and flexibility and provide you with assessments of your nutrition and where you might be sabotaging your own progress.  This is an important baseline that will provide you with valuable information from which to design your exercise regimen and set you up to maximize your results.  You should work with this information to format realistic, measurable and attainable goals that will be in line with your overall goal of a healthier lifestyle. 

The next step is to work on your plan!  Yes, consistency is the key.  You must dedicate specific time to work on your goals.  Set aside time in your day every day to work out.  You must be diligent, passionate and goal oriented in order to see results.  Remember, this is your goal, designed by you so put your energy into the process to gain the most out of your investment.  If you find yourself faltering, go back to your plan and follow through.  It is never an option to quit, just pick yourself up and tackle the obstacle that has your stuck.  You are now armed with information, a plan and a desire to achieve the goals you designed!

Getting stuck is okay…staying stuck is an excuse!

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