September is National Childhood Obesity month. According to the CDC, 1 in 6 children (17%) as of 2017 in the U.S. are considered as obese. We live in a day and age where sitting in front of tv screens, playing video games and being on cell phones and tablets for hours on end are a regular part of children's lives. I don't know about you, but I grew up playing outside most days; riding bikes with friends and making up crazy games with props in our backyards. I only got to watch tv when I was sick at home from school, feeling lucky when I got to catch price-is-right before falling asleep again. Our children need role models to show them fun things to do outside, but they also need someone to enforce limited screen time. They need someone to teach but also show them proper and healthy ways of eating.
Lots of things affect our weight: genetics, food, exercise, illnesses, allergies and sensitivities, lack of sleep, medications, self-image and much more. However, if you do your best to set your children up with the right tools for success, then down the road they can make better choices as they get older.
Tips to getting children active:
Get them outside - Sunshine and fresh air are wonderful for getting better sleep, keeping a healthy mindset, and keeping your circadian rhythm on track. Let them dig for worms, make mud pies, and play in the creek with supervision. They can play and learn at the same time.
Give them the chance to be creative - It's okay for children to be "bored"... this is when they become creative and use their imagination.
Do family/group activities - Evening walks or bikes rides as a family. Walk around nearby farmer's markets or go on an easy hike to a beautiful waterfall. Switch it up and take turns doing something each person likes.
Do activities and play games together - Charades, yoga, kayaking, play board games that involve movement like twister. Play tag together or build an obstacle course. Mix it up and have fun!
Tips to keeping your children eating well:
Start young with healthy habits.
Water, Water, Water - Juice, soda and other beverages have tons of sugar in them and add unneeded calories to your child's diet.
Make it fun and include them - Let them help cut the veggies and measure the ingredients. With older children, there are often cooking classes and camps.
For snacks - precut fruits and veggies to take in the car for school pickups and when on the go.
For meals - Switch things up and try different foods. Try cooking things different ways. Most children are more willing to try things when they see others they know eating it (family, friends, nanny). Remember... casseroles, crock-pot meals and soups are great ways to include veggies.
Check labels - Most snack foods and quick meals have tons of added calories, sugar and sodium. Most processed foods have different types of sugars added into things so they'll taste better and get kids addicted to them. Even snacks for infants are known for adding sugars and fillers. Find healthy alternatives.
Final tips:
Put your phone away - This should be a given, but if you're at home spend quality time with your kids.
Sit down and eat together as a family - Kids learn to eat better when they see others eating happily. They are also more willing to try new things.
Don't turn food into a reward - This teaches kids unhealthy eating habits. For example: saying "you can't have ice cream until you eat everything else on your plate". This places negative thoughts with eating healthy foods and also creates over-eating, as children will eat what their body naturally needs.
If you do decide to watch a movie, great - Make it a special event, watch with the kids and talk about it afterwards.
You only get one chance at childhood, so make sure your children and nanny kids get those memories. ❤️
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