November is a great time of the year, with the leaves changing and our attention turning to the hustle and bustle of the holiday season. This month is also National PTAs Healthy Lifestyles Month – a time when PTAs are encouraged to celebrate health and wellness in their schools and communities.
Twenty-four million American’s have diabetes, 25 percent of whom are not even aware of the fact. This growing disease, also referred to as adult onset diabetes, is affecting a large number of the adult population. Even more alarming is the rate in which this disease is showing up in teenagers and children.
There is good news. Type 2 diabetes (the most common form of diabetes) is preventable. In fact, roughly 90 percent of cases could have been totally avoided simply through a healthier lifestyle.
The Mayo Clinic has published five steps to prevent or delay the onset of type 2 diabetes:
Get more physical activity. Adults should get about 30 minutes of exercise a day and children and adolescents should get about an hour of exercise a day in order to maintain a healthy weight.
- Get plenty of fiber. Foods high in fiber include; fruits, vegetables, beans, whole grains, nuts and seeds. Replace chips and candy with these healthy snacks throughout your day. Read more
Robert Alan Anderson, an AFAA certified personal trainer and martial arts instructor working out of the Washington, D.C. area, and Claire M. LeBrun, M.P.H, R.D., L.D. a registered dietitian specializing in weight management working out of the Washington, D.C. area tweeted these tips. They are worth sharing!
Healthy Eating Tip No. 1
Start by changing the “snack ratio” in the house. Slowly and gradually have more fruit and healthier snack choices around, rather than the typical, higher-calorie junk food. For instance, have three types of fruit (apples, oranges, grapes) to replace some of the small bags of chips or candy bars. Or simply start replacing unhealthy snacks with alternative choices, such as oatmeal bars, granola bars or peanuts and yogurt.
Healthy Eating Tip No. 2
When shopping at the grocery store, spend more of your time in the outer aisles. That’s where you’ll find the healthier foods, such as fresh fruits, fish and vegetables, which are naturally lower in fat and cholesterol and have not been filled with sugar, salt and other preservatives that add on the pounds. Read more
By BONNIE ROCHMAN
Research into candy and children helps explain why they love it and, despite some contradictory theories, offers a few guidelines for this time of year.
Children may be more partial than adults to sugar because of the way their taste buds are clustered. “Children have the same number of taste buds as adults, but their tongue is a whole lot smaller, so the flavors are more intense the younger you are,” says Brian Wansink, director of Cornell University’s Food and Brand Lab, which researches why we eat what we do. “That’s why little kids don’t like bitter foods and really like sweet foods. The effect is magnified.”
Americans eat far more added sugar—white sugar, brown sugar, corn syrups and honey, among others—than is recommended. The average person consumes 22 teaspoons of added sugar a day, or 355 calories. Boys, ages 14 to 18, take in 34 teaspoons, or roughly 550 calories, according to the American Heart Association. Researchers say children and teens should follow recommendations for adults of no more than 9 teaspoons a day for men and 6 teaspoons for women. Read more
There’s no getting around this fundamental truth: You can’t have weight-loss success unless your calories burned are more than your calories in. Leslie Bonci, M.P.H., R.D., a sports nutritionist at the University of Pittsburgh Medical Center, recommends these formulas for figuring out how many calories your nutrition plan should include.
Everyone is different, but it will give you a basic idea.
Lazy-Day Calorie Goal
(use on days when you’re taking it easy/not exercising):
A. Your weight, in pounds: ____
B. A x 15 = _____
C. B – 500 = _____
Busy-Day Calorie Goal
(use on days when you’re active/exercising):
A. Your weight, in pounds: ____
B. A x 18 = ____
C. B – 500 = ____
Aim for these numbers and you’ll lose 1 pound per week, a weight-loss rate that’s healthy and super-easy to maintain. And … don’t forget to exercise too!
Balance! is pleased to announce our first Parent/Caregiver education sessions.These classes are FREE and based on the We Can! curriculum (a program of the National Institutes of Health (NIH).
Saturday, November 9, 2013
Where: Balance! Pediatric and Family Weight Management Specialists
2525 Ogden Avenue, Downers Grove, IL 60515
Register online at www.balanceweightcenter.com
Snacking has gotten a bad rap, thanks to our tendency to choose empty-calorie snack foods like candy or chips to ease between-meal cravings. But when your stomach starts growling hours before your next meal, a healthy snack is actually a good idea, to hold off hunger and keep energy levels high.
The supermarkets are full of new products advertised as healthy snacks, many of which come packaged in individual bars, microwaveable cups, and 100-calorie pouches. But which ones pass the test of being both tasty and healthy (or at least not unhealthy)? These may not be “perfect” snacks, mind you. Some are a bit higher in sugar, saturated fat, or sodium than I would like. But most have:
- Enough calories to be satisfying, but not so many that the snack becomes a meal.
- Less fat and saturated fat than other similar snacks.
- Whole grain and fiber, protein, and/or other nutrients that give them staying power. Read more
It is tagged on to the end of SchoolScape, the District 44 cable show. This way, the education interviews are all contained in the first half hour and all the “healthy stuff” is in the second half hour. Nice!
You can catch Health Local weekly on:
Tuesdays at 4:30 on Comcast Channel 19,
and… on the Lombard Channel 6 on:
Wednesday at 11PM
Fridays at 7:30 PM
Saturdays at 11:30 AM and 8:30 PM
Sundays at 2:30 PM.
The first show features:
Generation H: students from Park View School
Chef’s Corner: Julie Marie cooks Healthy Breaded Vegetables
Interviews at the Glenbard Parent Series Health Fair
The Doctor is In:
Dr. Dungan from DuPage Medical explaining 5,4,3,2,1, GO!
Life Long Lessons: Joan from Lexington Square
Workout Room: Pilates at Health Track Sports and Wellness
Shows 2 and 3 are in edit right now. Yeah!!!!!
The Daily Herald Newspaper shared that parents are beginning to again contemplate carpools, homework and how to keep hectic mornings moving smoothly. Because we shouldn’t send our kids off to school without a healthful meal, we should start contemplating breakfast, too.
According to the Academy of Nutrition and Dietetics, two-thirds of teenage girls and half of teenage boys don’t eat breakfast, even though it has proved to be essential to help them focus and maintain energy levels in school.
There are three key nutrients that make up a wholesome breakfast.
- Provides concentrated energy for the body
- Constructs the brain
- Repairs tissue
- Keeps the body satisfied longer
2. Healthful fat
- Supplies energy
- Builds the brain
- Slows absorption of other parts of the meal, keeping the body satisfied longer
- Reduces risk of heart disease
- Lowers cholesterol
- Keeps the body full longer
Where to start
Serve any of these items with a side of fruit for a healthful breakfast.
- Scrambled (add veggies)
- Egg nest: whole grain toast with an egg fried in a hole in the middle
- Breakfast burrito: scrambled eggs and cheese in a whole-grain wrap
- Frittata (Make in advance and heat up a slice, or make as muffins so they’re easy to reheat, grab and go.)
- Green eggs and ham (Chop a handful of spinach into tiny pieces and toss with eggs before scrambling. Serve with a side of nitrate-free bacon or ham.)
- Start with a frozen banana
- Add any combination of fresh or frozen fruit (berries, pineapple, mango, cherries)
- For added nutrition, throw in a handful of greens (spinach, kale)
- For protein: 1 tablespoon nut butter, a handful of raw cashews or sunflower seeds, or ½ cup plain yogurt
- For a creamier texture: ½ cup almond milk or coconut milk
- Add water if needed until it blends smoothly Read more