That information was in an article I read yesterday on the Internet and in the newspaper. I feel so sorry for those children, because they are not able to run and play like other 4-year-old children. They can expect health problems such as heart disease, stroke, type 2 diabetes, and certain types of cancer at a young age. If you are the parent of an overweight child, please do something about your child’s weight before it’s too late! Children count on their parents to love, protect, and nurture them until adulthood, and that includes giving them nutritious foods and making sure they get plenty of exercise!
April 9th, 2009
Do you feel that losing weight is too expensive because of the high cost of healthier foods and gym membership or exercise equipment? If so, here are some suggestions to help you and your family reach a healthy weight without breaking the bank!
Drink tap water. Unless you get your water from a well that is unsafe for drinking, tap water is probably as safe as bottled water. Have your water tested for safety if necessary, or buy an inexpensive filter for your faucet. Water is less expensive than sodas or sweetened fruit drinks, and you can always add a slice of lemon or orange to improve the taste. Water also has 0 calories!
Shop at a no-frills supermarket for at least part of your food. My favorite is Alde, where you have to bag your groceries; they only accept cash, debit cards or food stamps; and they don’t take coupons. However, the savings are worth it. Yesterday I bought a bag of onions for $.69, a bag of Gala apples for $ .99, a bag of 8 oranges for $1.69, and a package of fresh broccoli for $ .99. Their canned vegetables are comparable to name-brand vegetables, and they have low prices on staples such as sugar, flour, etc.
Exercise free or at little cost by walking, doing yard work, jumping rope, riding a bike, playing tag or throwing a Frisbee with the kids, or climbing stairs instead of taking the elevator. If you don’t have a bike you can usually find one for next to nothing at a garage sale. I recently read an article that said most of the people who go to a gym to exercise try to park as close to the door as possible. How crazy is that? Instead, park as far away from the door as you can wherever you go (unless it is dark or you are in an unsafe area) and get your exercise automatically.
Eat less. Most Americans are overweight because they consume too much food. Sit down at the table, turn off the TV, and eat slowly so that your stomach will have time to tell your brain that it is full. If you go out to eat, ask for a carry-out container at the beginning of your meal, and put half of your food in it to take home for tomorrow’s lunch. Eat three meals and 2 healthy snacks spaced throughout the day, and you will greatly reduce your craving for junk.
Eat lots of fresh fruits and vegetables. The fiber in fresh food will make you feel fuller so that you won’t eat as much. Make your breads and cereals whole grain for additional fiber.
Skip the pre-sweetened cereal and buy 1-minute oatmeal instead. A large box will last much longer than regular cereal and save money in addition to adding fiber and nutrients. If you prefer cold cereal, buy unsweetened and add your own sugar, cutting back gradually until you are enjoying it without sugar. Check the label and make sure your cereals have at least 5 grams of dietary fiber per serving.
Turn off the TV and limit TV and computer screen time to no more than 2 hours per day. Not only will you save electricity, but your family will be forced to do other things, which (hopefully!) will involve some kind of movement. The more you move the more calories you will burn!
Try these suggestions for 30 days, and you are bound to improve your health and start losing those unhealthy extra pounds!
February 20th, 2009
With health care costs rising much faster than the general rate of inflation, it is vital that we do everything in our power to keep the costs for our own family as low as possible. There are many areas that are within our control, so take advantage of all of them.
Here are some suggestions:
-If you don’t already have a family doctor or nurse-practitioner, find one. Trips to the emergency room are expensive, and may not be necessary if you have a relationship with a health-care provider. Call several doctors’ offices in your area to find out who is taking new patients, and schedule a visit with one of them.
-Take advantage of all free health-care screenings provided in your town. Free blood pressure and cholesterol screenings, mammograms, and other services are often available once or twice a year. Call your county health department to see when these screenings will be available, and take the whole family!
-If you are ill and the doctor prescribes medicine, explain that your finances are tight and you want the lowest cost drug that will help you. Ask if the doctor has free samples. They often do, and may give you as much as you need.
-If you smoke, stop. If you can’t motivate yourself, call the American Lung Association for assistance. As a last resort, sit down and write your own obituary, assuming you died today of a heart attack or stroke. List your survivors and then stop and think how their lives would be without you. Think about all the events in their lives that you won’t want to miss, such as graduations, weddings, grandchildren, etc. Carry a copy of your obituary with you at all times, and take it out and read it whenever you crave a cigarette.
-Call a family meeting to discuss ways to be healthier. Even if you have never had a family meeting before, explain to everyone that money spent on doctors and medicine is money that won’t be available for family fun, so it is important to get everyone’s commitment to healthy habits. Ask for everyone’s suggestions, and write them down. Even 3 or 4 year old children may surprise you with their ideas! Schedule a family meeting once a week to see how everyone is doing. Here are some of my ideas that you might want to cover with your own family:
-Make sure everyone knows to cover their mouth when coughing or sneezing
-Discuss the importance of hand washing, and the proper way to wash. Most germs are spread by the hands. Use plenty of soap, and wash long enough to sing the Happy Birthday song or one verse of Old McDonald Had a Farm.
-Make sure everyone in the family gets plenty of vitamin C every day. An orange or a small glass of pure orange juice will help the immune system fight illness. A diet high in fruits and vegetables, whole grains, and low-fat or fat free dairy products will help the body resist disease.
-If your family members are overweight, do something about it. Stop frying your foods and switch to baking or other healthier cooking methods. Turn off the TV during dinner and get to know each other. Plan two healthy snacks a day for everyone to avoid snacking on junk food. Put sensible portions of food on everyone’s plates instead of serving family-style, and eat slowly. Follow the USDA food pyramid suggestions when planning your family’s meals.
-Exercise is also very important for a healthy body. Take the whole family for a walk every day, or just get out and shoot hoops, play freeze tag, throw a Frisbee, ride your bikes, or whatever you like to do. If the weather is bad, put on some music and dance, or work out to an exercise video. Take turns letting each family member choose the exercise activity for the day, and get everyone to agree to do the chosen activity without complaining.
-Get flu shots and any other necessary preventive care.
-Make sure everyone gets enough sleep. Children need 9 hours or more every night, and adults usually need 7-8 hours. If your children are involved in too many outside activities, eliminate the ones they enjoy the least. A rested body fights illness better than a tired body.
Be proactive about your family’s health, and you can save big money on your health care expenses!!
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February 20th, 2009
To determine if your child is overweight, you need to measure their height and weigh them. Then go to this website for the U.S. Centers for Disease Control:
http://apps.nccd.cdc.gov/dnpabmi/Calculator.aspx and enter the child’s date of birth and other info. It will tell you your child’s BMI and whether they are overweight or obese.
January 12th, 2009
“Eat when you’re hungry. Drink when you’re thirsty. Sleep when you’re tired.” -Buddhist Proverb
One of the best ways to lose weight and keep it off is to practice the first statement - “Eat when you’re hungry.” More often, we eat because we are lonely, bored, sad, angry, or a multitude of other reasons. If you only eat when you are hungry, and you stop eating when your stomach tells you it is full, you are on your way to being in control of your body.
When you eat for other reasons, it is easy to lose track of what you eat, or to eat foods that are unhealthy. Instead of filling your time with food, find a hobby or interest that will keep you busy and prevent boredom.
If you are eating from anger, find another outlet for your anger, such as taking a fast walk or jog, punching a punching bag or pillow, jumping rope, etc. You might also write your feelings in a journal or write a letter to the person who made you angry, then tear it up when you finish.
Practice this proverb, and you will be healthier and happier!
January 12th, 2009
