Download - 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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• 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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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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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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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.