Say enough already to the Halloween candy

It’s been almost a week since my little girl went “trick or treating.”  The first few days she was obsessed with the candy.  It was the first thing she thought about when she woke up and it was the last thing she thought about before she went to bed.  I’ve talked to a lot of mothers for ideas on how to keep their kids from going insane with all the candy.  I found several great ideas to get the sweets out of the house AND keep the little ones happy.

• Have your child keep a predetermined small number of his/her favorites candies and they rest of the candy is turned in for cash.  Then the child gets to take a special trip to the store for a new toy or gift.
• Keep a small number of your childs favorites and then trade the rest of the candy for healthier, sugar-free candy or all natural candies with no artificial colorings or sweeteners.
• Have your child keep a some of their favorites and then take a family trip to your local shelter and donate the rest for kids that may not have had the opportunity to go trick or treating.
• Keep all the candy out of the hands of your child and distribute it as you, the parent, sees fit. 
• Keep some of their favorites then bag up the rest and send it to your husband’s office. (I don’t want it at mine either) 
• Set a time frame…any candy left over after a week is thrown away.  We don’t need to still be nibbling on Halloween candy come Christmas!

The Holidays are hard with all the wonderful sweets and treats to enjoy.  We don’t want to deprive our families from these indulgences, just set some limits that everyone can live with.  It’s all about balance…balancing out the good with the not so good.  And remember…keep them moving!  Physical activity is key.

Good luck parents!  ~Sandi

Oh…I love love love the Fall and Halloween, so I just had to post a picture of my “Little Leopard Kitty!”

 

 

Parenting to Prevent Obesity – Part 5

Continuing with our “Parenting to Prevent Obesity” series.

TURN IT OFF: LIMITING SCREEN TIME

The average child or adolescent spends 4–5 hours a day in front of a screen. Yikes!  Screen time is not just TV, it includes watching DVDs, playing video games or surfing the Internet.  All that time in front of a screen crowds out time for regular physical activity—and experts say that children should get at least 60 minutes of activity or more every day.  That means there has to be a balance between Screen Time and activity.  Plus, sitting in front of a screen can also encourage snacking on unhealthy foods.  So by turning off the screen, you can help crank up your kids energy, re-charge their minds and improve their health.  Fortunately, there are so many things to do that don’t use a screen.   Here are a few tips for limiting screen time:

Check Yourself: Know how much Screen Time you and your children are getting, and then set limits for the entire family. You’ll be amazed how much extra time you “find” when you turn off the TV or computer.

Play It Down: Using Screen Time to reward or punish a child makes it seem more important than it is. Use praise, encouragement and recognition for physical activity, and make Screen Time a “non-event” in your home.

Watch at Once: If you have a VCR or DVR, you can choose a few of your kids’ favorite shows, record them, and then let them watch them all at once. That way, you’ll have more time during the rest of the week for activities.  What did we do before Tivo???

Double Time: When watching TV at home, do jumping jacks, push ups, or dance during commercial breaks.  Encourage kids to move through their favorite shows.

After-School Action Plan: Many kids list watching TV as their #1 after-school activity. Sometimes, they just need help coming up with other things to do. Have your kids make a “Top 10 List” of after-school activities.  Just a few examples include riding bikes, shooting hoops, walking the dog, folding laundry or even helping with dinner.  Post the list on the fridge, so your kids can check it when they get home.

No TV Dinners: Turn off the TV during mealtime— and take turns talking about the day.  Kids often eat beyond the point of fullness when distracted by the TV during mealtimes.  Make meal time family time.  I know it’s hard to do this every evening with lives full of afterschool activities and parents sometimes working late.  Do the best you can and make it a priority.

Cut the Cord: Take the TVs and computers out of your kids’ bedrooms. Children who have TVs in their rooms spend almost 1.5 hours more each day watching them than their peers. Plus, if your kids are in their rooms watching TV, they’re removed from family time.

Work It Out: Use the TV to watch a video— whether it’s dancing, tae kwon do or yoga. Put on your workout clothes and have some family fitness time. 

Finding a balance between screen time and activity is sometimes hard, but will be worth it in the end.  Your kids just need a little encouragement finding new and fun activities. 

Helping your kids get and stay healthy is so important and we hope these tips have given you some great ideas!  Also, please check out our book, Mini and Me: Learning Healthy Habits,  a cute fun story for your kids and an informative guide for adults which contains lots of helpful information for you.  www.miniandmethebook.com

Thank you!  S&S

We did it!

Parenting to Prevent Obesity – Part 4

Continuing with our series on “Parenting to Prevent Obesity.”

THE NINE HOUR RULE: KIDS AND SLEEP

As part of a healthy lifestyle that includes good nutrition and regular physical activity, your child needs at least nine hours of sleep each night.

Sleep is like food for the brain.  And just like food, sleep gives your child energy. During sleep, their bodies grow and recover from the day’s activities. Sleep is important for everyone—especially kids.  It’s not just about feeling grumpy or dozing off in school.  Lack of sleep can actually lead to serious health problems.

When kids don’t get enough sleep, they can be moody and perform poorly. They might fall asleep in class and fall behind on their homework.  They’ll have less energy for sports and other physical activities.  And when they’re tired or low on energy, they’re more likely to choose unhealthy foods or snacks.  That means getting the right amount of sleep could actually help your child eat better.

Here are some tips for helping your children get at least 9 hours of sleep each night.  Help them build a routine—and stick with it. Then, ask them how they feel when they get their rest compared to when they don’t.

Step it Up: To help kids get used to earlier bedtimes and more rest, add 15 minutes of sleep time each night until they’re sleeping at least 9 hours.  You will receive less resistence from your children when you make the change gradually.

Wind Down: Stick to quiet, calm activities before bedtime and your kids will fall asleep much more easily.  Avoid TV, computers and telephones during the hour before bed.  Don’t leave homework for the last minute.  And don’t eat, drink, or exercise within a few hours of bedtime.

Fill In the Naps: If you plan them right, naps can help boost your child’s energy during the day. Naps that are too long or too close to bedtime can interrupt their regular sleep, but planned correctly, naps can be a lifesaver!

Dream Makeover: Make your children’s bedrooms the perfect places to relax and sleep. Keep them cool, quiet and dark. Let in bright light in the morning to help them wake up.

Getting the proper amount of sleep per night is just as important to your children’s health as good nutrition and exercise.  Make bedtime a priority and you and your child will see the benefits!

Thank you for following our blog series…check back soon for part 5!  S&S

Parenting to Prevent Obesity – Part 3

Continuing with our series on “Parenting to Prevent Obesity.”

TIPS FOR DEALING WITH PICKY EATERS

It is really common for kids to be picky about what they eat and to turn their nose up at healthy foods. These tips will help even the pickiest eater enjoy healthy mealtimes.

Get them involved in the kitchen:
Let them help you with small, kid-safe jobs in the kitchen such as mixing ingredients.  Kids are more likely to try the food and like the food that they help prepare.  Be sure to thank them for their help and make them feel important.

Get them excited about healthy food:
Let them smell, touch, taste, ask questions and try fruits, veggies, yogurt and other healthy foods in the kitchen.  Explain why the foods are good for them.  Ask them what they think of the foods and let them know their opinions count.

Give them a say in what they eat:
Help your kids make the right food and drink choices from an early age.  If the unhealthy foods are out of the house, it makes it much easier to choose one of the several healthy choices available.  If they have a say in decisions they will be more excited about what they eat.  It’s also a great way to get them to take charge of their health. 

Take them grocery shopping with you:
Get your kids involved in shopping decisions. It may take a little more time in the supermarket but it is worth it!  If they helped pick out the prettiest squash or the cantaloupe that smelled the best, they are more likely to eat it. 

Keep the junk food out of the house:
Your kids can’t eat unhealthy snacks if you don’t buy them. Kids might moan at first but soon they will get hungry and reach for the apple instead of the chips.  Give them several healthy options as well, kids like to be able to choose between a variety of things.

Add healthy food when you can:
Find ways to add healthy foods into foods your child already likes. You can put blueberries in pancakes, chopped fruit on cereal, or small pieces of broccoli in macaroni and cheese.   Another idea I love is adding vegetable puree to foods, like cauliflower puree to mashed potatoes, carrot puree to spaghetti sauce, butternut squash puree to mac and cheese.  There are a couple of great recipe books about this.  One is Deceptively Deliciousby Jessica Seinfeld.  I’ve been doing this for a while and my daughter and husband can’t tell at all.  It gives all of us a little vegetable boost.

Help them learn:
Encourage your kids to draw or doodle pictures of healthy foods or write a poem.  My daughter likes to draw pictures of  fruit and vegetables and take it to the grocery store with us to check off once they make it in the basket.  Let them  know you are proud of them.

Sit down together:
Try to set aside your meals as family time. Turn off the TV and enjoy eating together.  I know this is hard with our busy schedules, but do the best you can…it should be a priority.

Keep healthy snacks on hand:
Bring healthy snacks when you pick them up from school, after sports practice and at other times when you know their stomachs will be grumbling.

Try, try again:                                                                                                                                                                                                        Just because your child may not like something the first time they try it…don’t give up.  It’s been said that children need to try something more than 10 times before they acquire a taste for it.  So keep offering the carrots at dinner time, maybe doctor them up a little with some cinnamon, but keep ‘em coming.  Your child can acquire a taste for healthy living!

Make healthy food and meals fun:
Try cutting up food into fun shapes or making faces out of fruit and vegetables. Putting healthy snacks such as oatmeal cookies or dried fruit into a fun bag can turn healthy foods into a cool snack for your child.  It’s time to get creative!

As a parent it is your job to provide your children with healthy foods and educate them about health and nutrition.  Most kids can be picky eaters, but with patience and creativity we can help them make better choices and live a healthy lifestyle.

Make sure to check back for Part 4! 

Thank you,  S&S – authors of Mini and Me: Learning Healthy Habits

Shelly and Sandi

Parenting to Prevent Obesity – Part 2

Mini and Me: Learning Healthy Habits

Continuing with the series on “Parenting to Prevent Obesity.”

TALKING HEALTHY WITH YOUR KIDS

Talking to your child about issues like health, weight and fitness can be tricky. That is why Shelly and I felt it was so important to include the “Informative Guide for Adults” in the back of  Mini and Me: Learning Healthy Habits.  Here are some tips to help you start the discussion in a sensitive and effective way.

It’s Not About Weight: Weight is just one indicator of health and often  an extremely sensitive subject for kids. Emphasize how important it is to eat right and be physically active instead of just losing pounds. You don’t want to hurt their confidence or self image which is so delicate at this age.  We are not interested in a diet in order to lose weight, we are interested in a lifestyle change that will stay with our children throughout adulthood.

 

Set food or activity goals: For example, stick to a plan to only have desert twice a week or to walk 30 minutes after dinner everyday, NOT to lose a certain number of pounds.  Children like to have a goal, something to work towards.  Talk it up, have fun with it and work towards the goal as a family.

 

Make it positive: Getting healthy is something to be excited about—it shouldn’t seem like a punishment. Talk about how fun it will be for everyone in the family to get active and try new, healthy foods and fun, new activities.  Your child will get excited about it if you do! 

 

Make it a family affair: Talk about how EVERYONE in the family is going to work together to get healthier. Children should not be the only ones making changes or be made to feel singled out.  The entire family needs to be healthy and every family member can only benefit by good nutrition and exercise.

 

Make it relevant: Explain why being healthy is important in a way that kids will understand. Kids don’t care that being healthy now will prevent their risk of disease in the future.  However, in the case of childhood obesity, we are seeing diseases in kids NOW – Type 2 diabetes, high cholesterol, heart disease and sleep apnea, to name a few.  Children may not understand the impact theses things may have on their bodies.  But they can understand that exercise will give them more energy to play longer and harder, calcium will give them strong bones, good nutrition will make healthy and strong muscles and a healthy lifestyle will make them not only feel better but sleep better too.

 

 Keep it social: Physical activity can be a great way to make new friends.   Kids are more likely to stick with an activity if friends and family are involved. Encourage your kids to invite friends for active play-dates such as bike riding and touch football games.  Be creative!

 

Treat ‘diet’ like a four letter word: Adults don’t stick to diets, so why would kids? Teaching your children to eat and drink  in moderation (including an occasional treat) will ensure they get the balanced meals they need.  Remember, we want these habits to stay with our children though adulthood!

 

Food is not a reward: Saying you can have ice cream after you finish your carrots makes eating carrots a chore and ice cream the reward – the exact opposite effect you were going for.

 

Don’t consider it “exercise”  Don’t present being physically active as exercise – kids may interpret that as a punishment.  We are not suggesting sticking your kid on the treadmill after dinner each nite.  We are encouraging physical activity – Getting up and moving!  Encourage everyone in your family to try different activities and find one that suits everyone. Walking, hiking, swimming, bike riding, family game of kick ball.  Be creative and keep it fun!

 

Take Baby Steps: Just like kids learn how to walk slowly, that’s how they should learn new habits. Don’t expect dramatic change instantly.  Just remember it will pay off and in a big way!

 

By talking about health in an approachable way and by setting small goals that will give everyone a sense of accomplishment, your kids will start on the road towards a lifetime of healthy habits.                                                                  

For more information on how to speak to your children about health and nutrition, examples of words that hurt, where and how to begin and the epidemic of childhood obesity,  please see the “Informative Guide for Adults” in the back of Mini and Me: Learning Healthy Habits.

www.MiniAndMe.com and www.MiniAndMeTheBook.com

Thank you and check back for part 3!                                                                                                                                                        S&S

 

Parenting to Prevent Obesity – Part 1

The Alliance for a Healthier Generation, founded by the Clinton Foundation and the American Heart Association, has excellent tips for parents on how to prevent childhood obesity.  Sandi and Shelly, the authors of Mini and Me: Learning Healthy Habits,  will be starting a 5 day blog series on these suggestions.  Sandi Stewart and Shelly Stockum are both AFPA certified Children’s Fitness Specialists and Health and Wellness consultants and have spent years researching children’s health and nutrition and childhood obesity.

Helping your kids get and stay healthy isn’t always easy. It’s hard for them to resist the unhealthy snacks, sodas and fast food that seem to be all around them. It’s also tough to get them away from the television and computer screens and find places and ideas for them to play and exercise.  We will be covering one tip a day for five days that will help you take positive, healthy steps for your family!

BECOME A BETTER HEALTH MODEL

You may not be a perfect health model for your kids, but if they see you making a real effort to improve your own habits, they will start to realize that being healthy is very important.  There are simple things you can do that will help yourself AND set a good example for your kids!

Make gradual changes: Drink one more glass of water every day. Walk 10 minutes longer every week. Cut down one less indulgent food or drink every week.  Try to fit in one extra fruit or vegetable per day.  Lots of small, gradual changes will make a big difference.  And small changes are easy for our children!

Balance bad habits with good ones: Watch TV while you’re on the treadmill. And don’t go cold turkey on your favorite foods—it’s ok to have an occasional treat. You’ll be more likely to stick to your commitment if you don’t feel that you are depriving yourself.  Making your child feel deprived of their favorite treats only makes them want them more.  Have you ever told your pre-schooler they can’t have something and then they seem to become obsessed with it?  They go crazy!  This is not the desired effect!  Come up with good, healthy replacement treats and keep their favorite treats in the rotation too.  This way they still get their favorites, but less often and they don’t feel deprived.

Start walking: Take the stairs instead of the escalator. Park at the back of the parking lot and walk instead of cruising for the closest spot.  Make taking a walk and fun and special time for your family.  When we walk in the evening at our home, we pick something different to look for each time.  We may call out everytime we see a pink flower, or count how many animals we see or American flags.  It’s getting close to Halloween, so now we are counting pumpkins.  For those of you who have kids around 4 years old, you know how much fun they can have with a simple game.

Drink more water and less soda: You can’t expect your kids to cut back on soda if you won’t.  My daughter knows we have milk for breakfast, juice for lunch and water for dinner.  She never questions it…kids like routine.  She is also very good at letting me know that my favorite, which is Dr. Pepper, is not good for me and because of that…I’m cutting back.  Now that’s committment!

Listen to when you’re full: Ban the “clean your plate” rule. Push your plate away when you’re no longer hungry; don’t eat until you’re stuffed. An adult’s stomach is the size of a loosely clenched fist, so it doesn’t take much food to fill it.

 

Be a Smart Grocery Shopper: Don’t shop when your hungry.  This really helps prevent buying unhealthy snacks on an impulse.  Shop with a list and stick to it.  This also helps eleminate impulse buying, which let’s face it…is usually those unhealthy, sugary or salty snacks we all seem to love.  Stick to your list!  Get your kids to help.  Have them mark off the items from the list once they are in the basket.  Have your kids help pick out the fruits and veggies…they are much more likely to eat it, if they picked it out.  Get them involved!

 

Slow down!: It takes 20 minutes for your stomach to tell your brain you’ve been fed. By slowing down your eating your brain will realize you are fuller sooner and you won’t eat as much. Try little tricks to slow yourself down such as putting your fork down between every bite.

 

Be positive: Don’t talk about your weight or put yourself down in front of your kids. You don’t want them to think that a healthy lifestyle is only about how much they weigh.   Don’t talk about diets, this is a lifestyle we are trying to instill.  And try not to complain about how much you may dislike exercising or eating healthy foods—your kids will hear you.  A positive attitude is key!

 

Focus on the why as well as the how: Knowing why being healthy is important will lead to meaningful change. My daughter knows that milk has calcium which helps her have strong bones.  She shows me her muscles and says, “strong bones” whenever she takes a drink.  (I know…precious.)  She knows peanut butter has protein and what that does for her body.  She loves knowing the why and I’m sure your children do too.  They are hungry for the knowledge. 

 

Set a good example and watch your home become a healthier and happier place!

 

Make sure to check back tomorrow for our next tip!

S&S

 

 

Wow! New research findings are troubling to say the least…

Research funded by the National Institute on Aging, National Institute of Biomedical Imaging and Bioengineering, National Center for Research Resources, and the American Heart Association has concluded the following: Obese people have 8 percent less brain tissue than normal-weight individuals. Their brains look 16 years older than the brains of lean individuals. Those classified as overweight have 4 percent less brain tissue and their brains appear to have aged prematurely by 8 years. That’s a big loss of tissue and it depletes your cognitive reserves, putting you at much greater risk of Alzheimer’s and other diseases that attack the brain,” said Paul Thompson, senior author of the study and a UCLA professor of neurology.  “But you can greatly reduce your risk for Alzheimer’s, if you can eat healthily and keep your weight under control.” More than 300 million worldwide are now classified as obese, according to the World Health Organization.  Another billion are overweight. The main cause, experts say: bad diet, including an increased reliance on highly processed foods. Obesity packs many negative health effects, including increased risk of heart disease, Type 2 diabetes, hypertension and some cancers.  Read the full story at: http://news.yahoo.com/s/livescience/20090825/sc_livescience/obesepeoplehaveseverebraindegeneration

Give your children a head start by learning healthy habits now!  Don’t wait until there is already a health issue, don’t sit there until there is already a weight problem.  We must teach our children good habits now, before these issues come up.  It’s the least we can do as parents.  However, if you already have a child with a weight problem…get on the ball.  It’s never to late to make healthy changes.  Let Mini and Me: Learing Healthy Habits help get you and your family on the way to a healthy and fun lifestyle.  As a community, as parents, we can help each other make these changes.  We need healthy kids for a healthy future!

Book Sales

So,  Mini and Me: Learning Healthy Habits is available for purchase…let the buying begin!  Right?!  We have had so many people respond to our blog and our Facebook group with such amazing encouragement.  They say what an awesome topic, how important this is, what an epidemic childhood obesity has become, how great the book looks, how cute the illustrations are, what a great story, how they love what Shelly and I have done, etc, etc, etc.  Now if all these people would just go ahead and buy a copy.  We did have a few days where our website was not working properly.  Mill City Press says they have corrected that now, but we do know a handful of people tried to purchase and could not. 

Our book has only been available a  few weeks, but it has been years that our anticipation has been growing!  And boy has it grown…we have thought about the day someone could buy this book, read it to their child and have it make a difference.  We have thought about the day that a parent could read the “Informative Guide for Adults” and realize they should do some things differently, that they need to make a healthy change for their family, that maybe they are using some words that hurt and should rethink how they speak to their kids about the sensitive topic of weight.  Like I said, it has only been a few weeks and we will not become frustrated because WE BELIEVE IN THIS BOOK!  We believe in the message and we KNOW it is an important topic.  It takes time to get the word out and we will prevail! 

We did get some great news… The Fort Worth Independent School District  ordered 85 copies for their Guidance and Counseling Department!  This is a huge step for our project and hopefully other local school districts will soon follow.  This is so exciting to know that our book will be in the hands of school counselors who can talk to children in need. 

So, if you’re reading this…say a little prayer for our book!  We are working on our marketing plan and making contacts every day.  Oh, and did I mention…we have the cutest letterhead you’ve ever seen! ;)

Thank you for the Reviews…

Mini and Me: Learning Healthy Habits has received a couple of reviews so far.  This is very exciting for first time authors!  It’s just nice to know that someone other than your family loves what you have done.  (No offense Mom and Dad.) 

Emily from Mill City Press has been very helpful with our galleys, pitch letter and sending out ebooks.  She returns emails, answers your questions and is always polite…Thanks Emily!  Check out the reviews at:

http://fitmamaeats.squarespace.com/home/2009/7/26/mini-and-me-a-new-kids-book-promoting-health-not-thinness.html

http://stepmomextraordinaire.blogspot.com/2009/07/mini-and-me-review.html

We hope to be able to post more reviews soon!  Also, we would love to hear from anyone who has read the book…

Thanks,  S&S

And now, the moment we’ve all been waiting for…

Well, at least the moment Shelly and I have been waiting for!  The – book – is – here!  We are thrilled with the results.  The illustrations look amazing, the colors are awesome, the quality is great!  We are so proud and so happy that we decided to take this journey. 

It was a year and a half ago that I was laid off as an Assistant Vice President at a finance company and initially thought my life would certainly be in shambles, trying to find another equivalent job in this economy.  A week after I was laid off, Shelly followed .  We took about a week to whine, fuss and fret and then looked at each other and said “what a blessing this could be!”   Let’s do it!  Do this book that we have talked about for years…the timing was perfect.  And so, the journey began and we had the most wonderful year of our lives! 

And now…we actually have a book…that looks amazing! (Did I already mention that???)  Mini and Me has the potential to change lives.  It’s so exciting!  This book is more than cute pictures with a cute story.  It is educational, it is essential, it is life altering.  Sounds like a lot for such a small book, huh?!  But it’s true.  The obesity epedimic in our country is affecting our children, our future and our healthcare, to name a few.  It’s a massive problem that our government is trying to address, but more importantly, we, as parents, must address this in our homes.  We must lead by example.  We must talk to our children.  We must make changes, some of which are hard.  We must have healthier children if we want a healthier future. 

You can purchase Mini and Me: Learning Healthy Habits at our website: www.miniandmethebook.com