TKAT Fitness4Kids Fall 2011 Newsletter
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TKAT Wellness Fitness 4 Kids Feel Great on the Inside Fall Into Fitness Keeping Your Kids Fit in the Fall Parents are working hard and time is limited. Many people find it much easier to exercise in the summer when the weather is warm and the day is longer. But don't allow the change in weather and the shortening of days to stop you from taking care of your body. Your family can do many of the same activities you did during the summer in the early part of the fall before it gets too cold outside. TKAT Wellness Fitness4Kids Newsletter Fall 2011 Look Great on the Outside Encouraging the entire family to GET ACTIVE and GET HEALTHY! Talking to Your Children........ . Pg. 2 Weight and Self Esteem ......... Pg. 2 Fitness Word Search ............ Pg. 2 Fit Family Spotlight ............. Pg. 3 Amaya’s Activities ..............Pg. 4 Ty’s Tips ...................... Pg. 4 Healthy Recipes for Kids.........Pg. 5 Simple Exercises for Kids ........ Pg. 6 Spotlight on Supplements ....... Pg. 6 Bike Riding Scooter Riding Roller Skating Family Walks Can you believe that summer is already over and fall has arrived? A change in season may create a change in your schedule (and your motivation). The kids are in school and there is homework to be done.
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You will find great information about maintaining good health for your entire family. Each issue, published seasonally, will have exercise tips, healthy recipes, fit families and other featured articles. We guarantee there will be something for your entire family.
Transcript of TKAT Fitness4Kids Fall 2011 Newsletter
TKATWellness
Fitness4Kids
FeelGreatontheInside
FallIntoFitnessKeepingYourKidsFitintheFall
Parents are working hard and time is limited. Many people find it much easier to exercise in the summer when the weather is warm and the day is longer. But don't allow the change in weather and the shortening of days to stop you from taking care of your body. Your family can do many of the same activities you did during the summer in the early part of the fall before it gets too cold outside.
TKATWellnessFitness4KidsNewsletter Fall2011
LookGreatontheOutside
EncouragingtheentirefamilytoGETACTIVEandGETHEALTHY!
TalkingtoYourChildren.........Pg.2WeightandSelfEsteem.........Pg.2FitnessWordSearch............Pg.2
FitFamilySpotlight.............Pg.3
Amaya’sActivities..............Pg.4
Ty’sTips......................Pg.4
HealthyRecipesforKids.........Pg.5
SimpleExercisesforKids........Pg.6
SpotlightonSupplements.......Pg.6
BikeRiding ScooterRiding
RollerSkating FamilyWalks
Can you believe that summer is already over and fall has arrived? A change in season may create a change in your schedule (and your motivation). The kids are in school and there is homework to be done.
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TKATWellnessFitness4KidsNewsletter Fall2011
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• Don’ttalkaboutweight;talkabouthealth.Insteadoffocusingonyourchildbeingoverweight,focusonhowimportantitistoeatrightandexercise.• Modelthebehaviorthatyouwantyourchildtoemulateinregardstohealth.Asparents,youmustshowyourchildrenthathavinghealthyeatinghabitsandmaintainingahealthyweightisthewaytohaveamorefulfillinglife.• Besuretodiscussthetopicinafriendlytone.Youwanttomakesurethattheconversationdoesnotaddunduestressormakethemfeeluncomfortable.
Approachingthesubjectofbeingoverweightorobesewithyourchildcanbeveryuncomfortable.Asaparentoneneedstobegentleinthewaythatweightisdiscussed."Howyoudiscussachild'sweightproblemcanmakeahugedifferenceinhelpinghimorherdealwithit,"saysJamieCalabrese,MD,medicaldirectoroftheChildren'sInstituteinPittsburghandamemberoftheAmericanAcademyofPediatrics(AAP)TaskForceonObesity.
Herearesomeideasforwaysthatyoucanbringupthetopic:
TalkingtoYourChildrenAboutMaintainingaHealthyWeight
FitnessWordSearchFind10wordsrelatedtofitness.
• Overweightchildrenhave
somewhatlowerself‐esteemthannonoverweightchildren
• Overweightchildrenwhohavethelowestself‐esteemalsohaveparentswhoteasethemabouttheirweightproblems
• Childrenandteenagerswhoviewthemselvesasoverweightaremorelikelytobeunhappywiththeirweightcondition.
• Thedegreeofrelationshipbetweenweightandself‐esteemisgreaterforgirlsthanitisforboys.
• Astudyofoverweighttoveryobese5‐10yr.oldAfricanAmericanchildrenshowedthatbeingoverweightwasassociatedwithlowself‐esteeminchildrenwhowereeightyearsoldandolder.
Formoreaboutthesetopicsgotowww.myoverweightchild.com
andwww.parents.com
WeightandSelf‐Esteem
u n t u j u m p r o p e r j w r t i c j e k u l i f s f t k x n b j u u n r n m k i a z u s t c t k n g b q l t c a i z s p u t i s v x y n r r h q s b m b n m v d q e u o e j k n a v g v z s u s n t a x t y x l x x r i y s c q l x e s s x h a j y d w h z t u d w i d k c r b x a e s h l e a l u l k h e w a s e y m d s i t p x c f f y e t o t x e k z d s d v r z b c q j n t z q c j j a r m o o f f a b s w t t z c d t v k c n u t i i g a r v h v z
Words
crunchesdiet
exercisefitnesshealthyjumpropeobeserunningsitupssquats
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TKATWellnessFitness4KidsNewsletter Fall2011
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FitFamilySpotlightHowtheSmithFamilyStaysFitintheBigCity
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HallemaandIvorySmitharecollegesweetheartsandformercollegetrackstars.Lifecanbeprettyhecticwiththreechildrenundertheageof8.Imani,their7‐year‐olddaughterandElijahandIsaiah,theirtwin6‐year‐oldsons,keepthembusierthanmostofuscanimagine.Chicago,ILiswherethisfamilyoffivecallshomeandtheylovelifeinthebigcity.
Beingformercollegeathletes,itdoesn’tsurprisemostpeoplethattheirchildrenenjoysportsandbeingphysicallyactive.Buttryingtojuggleeveryone’sschedulecanbethemostchallengingpartofitall.HallemaiscurrentlyworkingonasecondMaster’sdegreeinSpeechPathologyandIvoryisaMortgageLoanOfficer.Let’sfindouthowtheSmithsconquerlifeinthebigcity.
TKAT:WhatisitlikelivinginabigcitylikeChicagowith3youngchildren?
H/ISmith:Welovethecity.Ithasalottoofferforfamilieswithyoungchildren.Wejustfocusonthepositivethingsthatthecityhastooffer.TKAT:Whyisphysicalfitnessimportanttoyourfamily?
H/ISmith:Physicalfitnessisimportanttoourfamilybecauseasparentsweunderstandthatwhenyousetahealthyfoundationforyourchildrentheyaremorelikelytostayhealthyasadultsandcontinuetoenjoyphysicalfitness.
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TKAT:Howdoyou,asparents,findtimetoexercisewhilechauffeuringyourkidstotheirvariousactivities?
H/ISmith:Inouropinion,peopledowhatistrulyimportanttothemandwhenpeopleunderstandtheimportanceofexercisetheyfindtimeforit.Beforehavingourchildrenwewouldworkouttogetherbutthatisnotidealnow,sowejustorganizeandplanourexercisetimearoundourkid’sactivities.Oneofuswilltypicallygetitdoneintheearlymorningsbeforethedaygetsstartedandtheotherintheevening.Wehavealsoinvestedincardiovascularworkoutvideosforthosetimeswhenwejustcannotgettothegym.Sometimesthechildrenevenjoinusinthevideoworkouts.
TKAT:Doyouthinkthatteachingyourchildrentheimportanceofbeingphysicallyfitisanecessityintoday’ssociety?Whyorwhynot?
H/ISmith:Weabsolutelybelievethatteachingourchildrentheimportanceofbeingphysicallyfitintoday’ssocietyisanecessitybecausebeingunfitcanleadtohealthproblems.Wenotonlywanttoinstilltheimportanceofphysicalfitnessinourchildren,wealsowanttoexpresstothemthatmaintainingahealthydietisimportantaswell.
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TKATWellnessFitness4KidsNewsletter Fall2011
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Amaya’sAwesomelyAmazingActivitiesBalancingSchoolandFitness
Schoolhasstartedandthedaysofloungingaroundthehouseareoverforthis11‐year‐old.It’snowtimeforhomeworkandextra‐curricularactivities.Let’sseehowAmayajugglesacademicsandstayingfit.
TKAT:Whatdoyoulikeabout7thgradesofar?
AA:IlikethatIhavenewteachersandthatI’mnotin6thgradeanymore.
TKAT:Whatsportsdoyouplantoparticipateinthisschoolyear?
AA:ThisyearIplantoplaybasketballandvolleyballandmaybetrack.I’mnotsureaboutthatoneyet.
TKAT:Outsideofsports,whatotheractivitiesareyouapartof?
AA:IplaythebaritoneinmyschoolbandandIalsoplaythepiano.I’minagirlsclubcalledSweetFace,IamatutorandIjustgotacceptedintotheNationalJuniorHonorSociety.
TKAT:Howdoyoumanagetomaintaingoodgradesandparticipateinsomanyactivities?
AA:Itrytostayorganizedandmyparentsstayonmeaboutalotofstuff.ImakesurethatmyhomeworkisdoneeitherbeforeIleaveschoolorassoonasIgethome;beforeIwatchT.V.orplayoutside.Idon’twaituntilthelastminutetodostuff.
Amaya’sparentshavestressedtheimportanceofbeingawell‐roundedpersonforherentirelife.Itisveryimportanttothemthatshemaintainsgoodgradesbutalsobeinvolvedinnon‐academicactivities.Theybelievethatactivitieshelpherrelievestress.
Ty’sTipsforTipTopFitnessTryingNewFoods
FromthetimethatTywasborn,hehasbeenapickyeater.Asaninfant,hewouldonlytoleratebeingnurseduntilhewasaboutsevenmonthsold.Ashebecameatoddler,herefusedtotrynewfoodsandtheonlythinghewould
eatwasbreakfastfoodsandchicken.Sinceheturned8inMay,anewfoundbraveryhastakenoverandheiswillingtostepoutsideofhisfoodcomfortzoneandtrysomenewdishes.
Herearesome“healthy”foodsthatTyhastried.
• Tacos• PandaExpressSweetFireChicken• FettucciniAlfredo• Spaghetti• TurkeyBurgers• ChickenCaesarWraps/Salad
Tysaysthehewastiredofplainoldchickenandthat’swhyhedecidedtotrysomenewthings.
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TKATWellnessFitness4KidsNewsletter Fall2011
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HealthyRecipesYourKidsWillLove
HealthyTaquitos–SubmittedbyMarsherrifromWaukegan
HoneyOatmealPumpkinMuffins–SubmittedbyTroyfromZion,IL
Inthissectionyouwillfindrecipesthathavebeenkidtestedandparentapproved.Trythemwithyourfamilytoseeiftheymeetyourstampofapproval.
½cuphoney¼cupapplesauce,unsweetened2eggs1½cupspureed(canned)pumpkinorwintersquash¼cupskimmilk1cupall‐purposeflour½cupoatmeal1tspbakingpower¼tspgroundcloves
1tspgroundcinnamon½tsppumpkinspiceDirections:Inlargemixingbowl,beathoney,applesauce,eggs,pumpkinandmilk.Inaseparatemixingbowl,combinedryingredientsandthenaddtopumpkinmixture,blendwell.Foldinraisins.Spoonintogreasedmuffintins,filling¾full.Bakeat4000Ffor15minutes.
ParfaitandAntsonaLog–SubmittedbyRosalinfromZion
Layervanillayogurtandmandarin oranges,blueberries,raspberries,orstrawberries(youcanuseanyfruitthatyoulike)inatallglasstopwithasprinkleofgranola.
Spreadcelerystickswithpeanutbutterorlow‐fatcreamcheesetoppedwithraisins.
8corntortillaschickenbreast(boiledandshredded)1‐2tbsptacoseasoning1/2cupchuckysalsa1/2cupofshreddedfat‐freecheddarcheese
Mixallingredientsexceptshellsandallowtositinfridgeforabout30min.Dampentwopapertowelsandplacetortillasbetweenthem.Microwaveforabout1minute,untiltortillasarewarmandpliable.Spreadmixovershellrollandputinbakingdish.Bakeintheovenat3500for8minutes.
SimpleExercisesForKids
TKATWellness Fall2011
SpotlightonSupplements
Exerciseskidscandofromthecomfortofhome.
JumpingRope Sit‐ups/Crunches
Jumpingropeisafunactivitythatkidscandoaloneorwithfriends.
Sit‐upsandcrunchesareagreatwaytoexercisethemusclesintheabdomen,alsocalledthecore.Thecoremusclesarethecenterofyourbody’sstrength.Havingastrongcorewillmakeyoumorephysicallypowerful,maintainsequilibriumandstabilityforexercisingandallotherphysicalactivity.Atleast100sit‐upsorcruncheseachday,willallowyoutomaintainastrongcore.
Gettingtheproperamountofnutritionfromthefoodyoueateverydayisvirtuallyimpossible.Thisiswhyitisnecessarytofindtherightnutritionalsupplementsforyourfamily.
CoralCalciumisadailycalciumsupplementthatsupportsyouroverallhealthandhelpsnourishyourbodyandskeletalsystem.Itmayalsohelpincreasetheabsorptionofmagnesiumandpotassiumwhilemaintaininghealthybonesandteeth.
NutriShakeisaperfectperformanceshakeforjump‐startingyourmetabolismandasamealreplacement.Fortifiedwith26antioxidants,vitaminsandminerals,NutriShakehelpssupporttheimmunesystem.
TKATWellnessFitness4KidsNewsletterTosubmitpictures,articlesorrecipes,[email protected]
orgotohttp://tinyurl.com/tkatfitness4kidsandleaveacomment.
Squats
Squatsareagreatcardiovascularexercisethatkidscandowiththeirownbodyweight.Itstrengthensthelowerbackandthecore.
