February 22, 2007 by erin.

Modern technology has dramatically changed what children perceive as “play”. Kids used to run and play outside. Today you can find most children in front of their computers or sitting on the couch playing video games. This phenomenon is just one contributing factor in the increasing epidemic of childhood obesity. The latest research on childhood obesity reports that one out of every three American children is either obese or headed in that direction. It was also reported that obese children between the ages of 12 and 17 consume an average of 678 to 1017 excess calories per day which equates to 58 pounds in excess weight. It seems the majority of excess calories consumed by children are consumed when sedentary (TV, Video games, etc…). Parents can combat childhood obesity by limiting TV time, encouraging more physical activities, and by teaching children healthy alternatives to junk food and limiting their portions at mealtime.

Children should accumulate at least 60 minutes and up to several hours of age-appropriate activity on most days of the week. Additionally, at least 15 minutes of the physical activity should be vigorous. Children should be learning new activities and having fun, otherwise they lose interest. Young children should be running, twisting, jumping, kicking, balancing, catching, and throwing for the aerobic component of fitness. For strength, kids should be encouraged to (parents, don’t freak out) climb and hang on trees or jungle gyms on a playground. By the age of eight, children should have physical activity engrained as part of daily life.

Here is a list of a few Kid-Friendly Activities

• dance
• skating
• gymnastics
• skate boarding
• snow boarding
• jungle gym
• swimming
• tennis
• golf
• skiing
• biking
• running
• frisbee
• basketball
• soccer
• tag football
• t-ball
• field games
• trampoline

When children reach puberty… well that presents a whole world of challenges for the parent. This is a delicate time in child development, when insecurities surface. Children often quit sports at this age if they feel inadequate or less skilled than others. This is a great opportunity for parents to introduce the concept of fitness as a lifelong journey and encourage children who participate in activities such as walking, jogging, biking, etc… Children learn by example, so make activity a family event and have fun. Play games together, take hikes together, get outside and explore… there are endless possibilities. If parents live an active lifestyle it enhances the probability that the child will adopt an active lifestyle. When a child sees that mom and dad carve out an hour out of their busy schedule each day for exercise, it impresses upon them the importance of exercise. Children learn what they live and see; so, set a good example.

One thing to consider with children who have not reached puberty is overheating. A child’s ability to dissipate heat is less efficient than an adult’s. Plus they have less surface area than adults to throw off heat. Small children absorb heat faster in warm climates and lose heat faster in cold climates. Make sure the child is dressed appropriately and is properly hydrated to prevent heat/cold related illnesses. 8-16oz of cool water or electrolyte fluids should be consumed during exercise to prevent dehydration. Water is best, but if the child prefers the taste of an electrolyte drink… whatever it takes to get the fluids in them.

The American Academy of Pediatrics supports strength training for children 12 years and older; but, only if supervised by well-trained, knowledgeable adults. Children in there early teens should avoid maximal lifting which is inappropriate until full maturity is reached. Push-ups, pull-ups, chin-ups, and crunches are safe and effective exercises for the young teen. If the child wishes to train with weights, start with very light weight, focus on proper form and stick to the following protocol. 10-15 repetitions, one to three sets, two to three times per week, one exercise per major muscle group.

Children of all ages (this includes adults) benefit from regular exercise. Studies examining children’s response to exercise report similar advantages as adults’ response. Exercise improves musculoskeletal and cardiovascular health, decreases body fat percentage in overweight participants, decreases blood pressure in hypertensive participants, and improves blood pressure and lipid profiles. Other benefits of exercise include increased self-confidence, academic performance and reduced anxiety and depression.

For more information about kids and fitness, check out this link. http://www.fitnessandkids.com/articles_kids.html

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February 16, 2007 by erin.

Some people experience muscle shakes or quivers when working out. This phenomenon is especially common when performing abdominal exercises but can happen during any form of exercise. The reason behind the muscle shake, simply put, is they are working… hard… and they’re being depleted of their energy sources. It means that you are working your muscles at an intensity that cannot be sustained for very long. When muscles get fatigued, they tend to quiver. If you are doing a new exercise, or have increased the intensity of a familiar exercise then you can probably expect this to happen. As your body adapts to the exercise and as you become more aerobically fit, you will shake less. Aerobic fitness is the capacity of the heart & lungs to deliver oxygen for sustained energy production and the ability of your muscles to effectively use the oxygen delivered. The more aerobically fit you are, the more capable your body is to produce force and sustain prolonged activity. As for the shakes, don’t let them worry you. If you continue with a balanced program of cardio, strength, flexibility, and proper nutrition, you’ll experience the shakes less and less. Congratulate yourself on working hard enough to experience them.

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February 10, 2007 by erin.

Life is fast paced and everyone seems to want a chunk of your time…. ten minutes here, ten minutes there… pretty soon you don’t have ten minutes left in the day and you’re overwhelmed by all the things you still have to do. The Families and Work Institute reports that 54% of employees in this country have felt overwhelmed at some point in the month by how much they had to do. And, the CDC’s survey on quality of life indicates that the typical American adult only feels “healthy and full of energy” 19 days a month. To me, this is tragic. No wonder we’re all grumpy and have bad attitudes. Life is too short to be stressed out, time pressed and exhausted.

Your attitude determines how you react to situations. If you are having trouble keeping your cool at work, being nice to your family and friends, sticking to your fitness plan or any other life goal, it may be time to check your attitude. It might be time to adopt some positive thinking habits. Positive thinking is a very powerful tool for dealing with stress and boosting motivation. Have you stopped to give yourself an attitude check lately?

When you look in the mirror to see Grumpy Goss staring back at you and feel the need for a good re-charging, take ten minutes for yourself. Here are some energy boosting, mood elevating activities that will refresh your mind and help you live a more positive life. No one likes a sour-puss.

1. Eat Breakfast. Skipping breakfast causes your body to go into energy conservation mode. You need energy to produce energy, so don’t cheat yourself. Choose a clean, healthy breakfast with a mixture of protein, crabs, and healthy fat to kick-start your day.

2. Start your day with words of affirmation. Post love notes to yourself on your frig, on your mirror, at your office, in your car… anywhere you can interject a positive vibe. Post your favorite scripture or something as simple as “I Love Life”.

3. Become a source of love. If you want to attract positive energy and love then you need to be a source of positive energy and love. It all starts with you. Treat yourself with love and respect and other will begin to respect you as well. Try this exercise… look in the mirror and say, out loud, “I LOVE YOU. I AM BEAUTIFUL. I CAN DO IT. I AM STRONG”… yes, you may feel goofy, but it works. It’s important to give yourself respect. Say “I love you” to yourself not out of conceitedness, but out of a belief that love is the essence of who you are and that your beauty comes from within.

4. Control your email… don’t let it control you. Do you have the urge to check your messages every time the little reminder pops up… you’ve got mail? Checking email 30 times a day is a real productivity killer. Schedule what time each day you are going to check your email and see how much more focused and productive you can be without that unnecessary distraction.

5. Breathe. People tend to hold their breath or breathe shallow when they are intensely involved in something. When you do that, you rob your body of one of its essential life forces…oxygen. Take a few minutes and indulge in 10 deep breaths. I guarantee you’ll feel refreshed and get a burst of energy.

6. Spend a little time with a good friend. Choose someone that will lift you up and not bring you down. In fact, I would totally avoid people who drag you down…

7. Have a snack. A mid-afternoon snack such as fruit and nuts is a great pick-me-up. Almonds and walnuts, which contain omega-3’s, are a great choice in combination with raisins or an apple which are packed with fiber and antioxidents.

8. Learn to listen. It takes a lot of energy to be the only one talking. Well, let me put that a little better, it takes a lot of your energy to talk that much and it sucks all the energy out of the person you’re talking too. Learn to ask questions and really listen to what others have to say in stead of trying to press your opinion all the time. I think you’ll find that when you show a genuine interest in others, they enjoy being around you much more.

9. Have a quiet commute. Try turning your cell phone off during your drive home from work. Use that as your quiet time to unwind and make a peaceful transition from work to home.

10. Take 10 for yourself. Take a ten minute walk and reflect on today’s accomplishments. What are you proud of? What are you a success at? What did you accomplish today? Sometimes we go through life just checking things off our to-do list and not stopping to give ourselves a pat on the back and saying “good job”. Talking about your accomplishments each day is a great exercise and will boost your confidence.

11. Play. Try something new and fun. Play ball with your kids, jump on a trampoline, go skating… Do something that will make you laugh and smile. Laughter is great therapy.

12. Get your sleep. Research has shown that sleep deprivation negatively affects all aspect of your life. It’s recommended that you get between 6-9 hours per night with most people requiring around 8. Try going to bed thirty minutes earlier every night for a week and see how much better you feel in the morning. You might just weak up ready to conquer the world.

13. Take some time to reflect and give thanks. We often get so busy that we begin to take for granted all the things we’re blessed with. Take a few minutes and reflect on all that you have, everyone that you love, and everyone that loves you. This exercise will certainly lift your spirits on a gloomy day.

14. Eat dark chocolate. I can hear all the ladies saying, “YES”!!! Dark chocolate has many health benefits and it’s good for your mood. It’s packed with antioxidents and flavonoids that improve heart health as well as compounds that release serotonin and endorphins in the brain which result in mood elevation.

15. Listen to music. Music is a powerful motivater, relaxer and inspirer. If you need an energy boost, throw on something that makes you want to jump and shout. If you need to relax, play something soothing that will help you unwind.

16. Last but not least… EXERCISE!!! Exercise is a great way to boost energy levels and confidence. It’s also a great stress reliever… not to mention one the most important components of living a healthy lifestyle!

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February 5, 2007 by erin.

I have been writing a cookbook for a year and it’s finally finished and available for sale. The title is Meals Made Over. I choose that title because the recipes in it are traditional meals “made over” to be fast and healthy. The inspiration for the book came from my passion for good food and cooking, my commitment to fit and healthy, and my busy schedule. I learned time saving tricks and how to make food taste rich and savory… without the fat and salt. The book is full of tasty recipes that my husband and I eat on a regular basis. In fact, these recipes greatly contributed to my and my husband’s weight loss success. He has lost over 100lbs and I have lost 50lbs. Some of the recipes I’ve posted on my blog, and if you’ve tried them, you know how great they are. The book is available to anyone. You can email me a request and I’ll send it to you. If I can hand deliver it, it’s $12.00. If I have to mail it, it’s $15.95.

Oh yea… keep an eye out for a second cookbook! It’s coming!!

God Bless!!

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February 1, 2007 by erin.

• 24g / day (6tsp) for a 1600 calorie diet
• 40g / day (10tsp) for a 2000 calorie diet
• 56g / day (14tsp) for a 2400 calorie diet
• 72g / day (18tsp) for a 2800 calorie diet

Simple sugar is easy to identify, just read labels. Added sugar is in almost every manufactured product we consume. You should make an effort to avoid foods with added sugar. Watch for ingredients such as:

• sucrose
• high-fructose corn syrup
• corn syrup
• dextrose
• glucose
• maltose
• honey
• molasses
• beet sugar
• brown sugar
• cane sugar
• confectioners sugar
• crystallized cane juice
• fructose
• evaporated cane juice
• invert sugar
• maltodextrin
• maple syrup
• raw sugar
• turbinado sugar

Once you have identified the sugar you can take steps to eliminate it from your diet. The following steps can help you do that.

• Eliminate (or cut back) on fruit drinks, soft drinks (pop), and anything that ends in “ade” or “cocktail”.
• Eliminate (or limit) consumption of candy, cookies, pastries, cake, pie, etc… Don’t be fooled by labels saying fat free or low fat. These products often contain more sugar to compensate for the lack of fat.
• Read your cereal box label. If it has more than 10 grams of sugar per serving… it’s trash.
• Eliminate (or limit) your intake of ice cream, frozen bars, milk shakes and smoothies.
• Don’t order dessert!!!
• Consume whole fruit products. Avoid juices and fruits in syrup.
• Read the labels of your favorite condiments such as ketchup, salsas, salad dressings, etc… these often contain added sugar.

Following these tips is a great way to reduce your sugar intake, and consequently your calorie intake. You will find that making better food choices will speed any attempt at weight loss and will increase your level of health greatly.

Material for this article obtained from the Summer 2006 issue of NCSF News.

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