4 Sports to Get Kids Involved in This Spring

As time has transpired, the obesity rates in children have nearly doubled from the 1950’s. In order to combat against the rise of childhood diseases and weight gain, parents must show their children positive examples of active life habits. Healthy eating is a key component in any kind of healthy behaviors, but it’s not the only one that matters. Parents want to ensure that their kids are consuming healthy meals and snacks with getting in the proper amount of exercise.

With the long winter days coming to an end, there is no better time to start contemplating about enrolling your child into a team sport. The CDC recommends that children and young adults should get a minimum of one hour of exercise per day. Team sports are an exceptional way to get the recommended amount of exercise into your child’s life, but add more benefits as well. Team sports help children develop strong bonds with their peers, gain personal confidence and learn robust character traits.

Here are four sports popular amongst kids to consider enrolling your own child into.

Soccer

As one of the most beloved sports in the world, it’s no shock that soccer is in the top five most played sports amongst children. Soccer provides children with copious benefits. As a team sport, kids learn to collaborate and work together as a unit, while giving kids an incredible conditioning. Focusing on the cardiovascular system, kids will get a full body workout and help tune their fine motor skills.

Baseball

As America’s favorite pastime, it’s no surprise that it’s one of the most popular sports to play. The sport helps children get a considerable blend of aerobic exercise, while developing incredible hand-eye coordination. Throw in a cardiovascular workout and acquiring new social skills, baseball is a brilliant addition into any child’s life.

Lacrosse

Lacrosse is a sport that is gradually expanding every year across the country. For children who enjoy being athletic and open to something offbeat, it could be a fantastic match. As the sport develops great hand-eye coordination and provides children with a challenging workout, lacrosse will keep them busy.

Track and Field

Track and Field is fantastic for kids who might be a little bit shy. It still provides a wonderful team environment, but allows kids to explore things more independently as well. With events like jumping and throwing, there is something to spark an interest in all types of children. Similar to soccer, track and field offers children a fantastic cardiovascular workout.

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How To Avoid The Freshman 15

College is a wonderful experience that many young adults get the chance to have. Many teenagers get the taste of freedom for the first time and end up having many more responsibilities then before. One of these responsibilities is making sure to not go overboard on unhealthy foods. Sadly, many kids do not adhere to this and gain the dreaded “Freshman 15″.  I’ve provided some tips to help kids avoid this. Please feel free to comment and share with anyone who may benefit from these tips!

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Why Kids Should Eat More Fruits and Vegetables

“I don’t want to!” How many times as a parent have you heard this when trying to get a child to eat their veggies?

One of the most challenging issues that parents face today is getting their children to eat more fruits and vegetables. Most children will not lean towards eating their vegetables, which results in many children not getting the get vital nutrients that they need. It’s recommended that kids get five or more servings of veggies and fruits a day. Less than half of America’s kids are getting the correct amount. According to the Center for Disease Control and Prevention, 1 in 10 children get the correct amount of fruits and vegetables into their daily diets.

Why would we focus on getting more fruits and vegetables into their diets than? There are more than a million reasons why it’s important. Children grow quickly and their bodies need good nutrition. Junk food that children prefer do not offer any, and only increase their risk for disease. The variety of vegetables and fruits that a child eats will help their growing bodies.

For example, spinach is a good source of iron. Iron helps red blood cells deliver oxygen around the body, and maintain healthy hair, skin and nails. A lack of iron can lead to several problems, including anemia. Oranges have Vitamin C which boosts the immune system, carrots are rich with Vitamin A which helps eyes, and kale is calcium rich. Eating more fruits and veggies will also help control a child’s weight.

Childhood obesity has quadrupled in the past thirty years and shows no sign of slowing down. Early obesity has lead kids to have an increased risk of high cholesterol, depression, and Type 2 diabetes. Fruits and veggies are low in calories, fat, and sugar, but are rich in fiber. This means kids will feel fuller for longer and be less likely to pick up food that is high in fat, sugar and calories.

There are many ways to get children to eat more fruits and vegetables. It’s important to be a good role model for your children, so set the example. Here are a few tips on how to do that: Fill your plate with more fruits and vegetables to show how delicious they can be. Pair them with an entree that they are less likely to eat as well. What does this mean? Don’t serve chicken nuggets, mac and cheese, hamburgers with broccoli or kale. Get your kids involved with the process. Take them to the store to let them pick the produce themselves, then let them help make it. When kids take an active role in the food they make, they are more likely to eat it.

The important thing is that they are getting their recommended amount. In the end, find something that works for your child.

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WHY KIDS SHOULD EAT MORE FRUITS AND VEGETABLES

“I don’t want to!” How many times as a parent have you heard this when trying to get a child to eat their veggies?

One of the most challenging issues that parents face today is getting their children to eat more fruits and vegetables. Most children will not lean towards eating their vegetables, which results in many children not getting the get vital nutrients that they need. It’s recommended that kids get five or more servings of veggies and fruits a day. Less than half of America’s kids are getting the correct amount. According to the Center for Disease Control and Prevention, 1 in 10 children get the correct amount of fruits and vegetables into their daily diets.

Why would we focus on getting more fruits and vegetables into their diets than? There are more than a million reasons why it’s important. Children grow quickly and their bodies need good nutrition. Junk food that children prefer do not offer any, and only increase their risk for disease. The variety of vegetables and fruits that a child eats will help their growing bodies.

For example, spinach is a good source of iron. Iron helps red blood cells deliver oxygen around the body, and maintain healthy hair, skin and nails. A lack of iron can lead to several problems, including anemia. Oranges have Vitamin C which boosts the immune system, carrots are rich with Vitamin A which helps eyes, and kale is calcium rich. Eating more fruits and veggies will also help control a child’s weight.

Childhood obesity has quadrupled in the past thirty years and shows no sign of slowing down. Early obesity has lead kids to have an increased risk of high cholesterol, depression, and Type 2 diabetes. Fruits and veggies are low in calories, fat, and sugar, but are rich in fiber. This means kids will feel fuller for longer and be less likely to pick up food that is high in fat, sugar and calories.

There are many ways to get children to eat more fruits and vegetables. It’s important to be a good role model for your children, so set the example. Here are a few tips on how to do that: Fill your plate with more fruits and vegetables to show how delicious they can be. Pair them with an entree that they are less likely to eat as well. What does this mean? Don’t serve chicken nuggets, mac and cheese, hamburgers with broccoli or kale. Get your kids involved with the process. Take them to the store to let them pick the produce themselves, then let them help make it. When kids take an active role in the food they make, they are more likely to eat it.

The important thing is that they are getting their recommended amount. In the end, find something that works for your child.

Great Produce for Winter Dishes

In one of our earlier blogs, we explored the importance of eating fruits and vegetables that are in season. We focused on the produce that were in season for fall, and now we are moving onto the ones that are in season for winter. All of us know the importance of eating fruits and vegetables. Experts recommend that we eat 5 to 9 servings of them daily, or as the USDA shows at least half of your plate. Fruits and Veggies are important for several reasons. One is that they are low in calories which helps people stay within their recommended calories per day. The other is that they provide our body with a variety of nutrients, vitamins, fiber and phytochemicals.

For many people, eating the recommended 5 to 9 servings has proved difficult. Not having enough time, eating on the run, the copious amount of junk food in the house or stating that it’s too expensive to buy them are just a few of the excuses used when it comes to the lack of fruits and veggies in their diets. Parents should be setting the examples for their children when it comes to the proper in take of fruits and veggies. Teaching kids the importance of good eating habits starts at home. One tip to make things easier and cheaper is to always buy produce in season. Here are several pieces of produce you’ll see on shelves and farmer’s markets across the country.

Brussel Sprouts

There are so many positive things about these leafy greens! They are full of fiber, low in fat and sodium, cholesterol free and chock full of healthy vitamins such as Vitamin C. Brussel Sprouts can last for a week if stored correctly so make sure you put them into the fridge in a plastic bag. As a versatile vegetable, there are so many ways to cook them so experiment a bit and find the way you enjoy best. 

Buttercup Squash

As a winter squash, Buttercup squash tends to be on the sweeter side and is a favourite amongst those who tend to avoid the squash family. It has a beautiful creamy orange texture that just pops right on the plate. Similar to pumpkins, the seeds of this squash can be used to make a delicious snack which can be used in lunch bags or after school. With copious amounts of benefits like low fat, cholesterol and sodium free, it’s a popular choice for the cold months.

Chestnuts

We are all familiar with this popular winter vegetable. Who hasn’t sung to themselves “Chestnuts roasting on an open fire” at least one during the holiday season? Chestnuts are less fat and calories compared to nuts that are similar to them which makes them a fan favorite in the months where more parties are held then any other time of the year. As a vitamin C rich food – chestnuts can last for up to two months in a plastic bag.

Clementines

Clementines are some of the most popular fruits of the winter. With it’s beautiful orange flesh and tasty pieces, it’s no surprise that they are favourite in kid’s lunch cases. Packed with Vitamin C, kids enjoy the rich taste. They can be used in a variety of foods as well ranging from eating them alone to tossing them into a salad.

Kale

Speaking of salads, Kale is a beautiful dark green that can be used for the base of them. As a lush leafy vegetable, Kale has become a popular selection for people as it can be used in numerous things such as smoothies or juices. With its high vitamin count, Kale also provides an important boost of potassium and calcium.

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Best Farmer Markets in NYC

When you live in a big city like New York, finding fresh, locally grown produce can be hard. Ditch the grocery store and bodega for the awesome stuff you can find at your local greenmarket. The appeal of the local green market is one that could develop great eating habits in children. When they get to meet the farmers that grew the tasty fruits and veggies they will be eating, along with the local chefs, growers, and bakers setting up tables to show off their season favorites, and don’t forget sometimes they even have live music!

New York Botanical Garden Greenmarket

Starting in the Spring, visitors to the New York Botanical Garden will have the chance to see both a wonderful display of plants and will be able to check out the local greenmarket. From 9am to 3pm every Wednesday, the NYGB Greenmarket sets up by the Garden’s Mosholu Gate. The fresh foods available for purchase feature vendors such as Red Jacket Orchards, Meredith’s Bread and Gajeski Produce.

Farmers’ Market Friday’s at QBG

Once spring rolls around, what is a better way to kick off your weekend than to purchase some fresh, locally farmed produce? For 19 Fridays starting in the spring from 8:30am to 4pm, the QBG Friday’s at the Queens Botanical Garden Farmers’ market is set up on the sidewalk outside the Garden on Dahlia Ave and Main Street.

Union Square Greenmarket

Most residents of New York go through Union Square daily, and the Greenmarket located there has become world-famous. Founded in 1976, the Greenmarket has grown exponentially and continues to do so every year. Featuring over 140 vendors, with almost 60,000 shoppers, the Union Square Greenmarket is a must stop for anyone visiting the city. You can check out the Greenmarket on Mondays from 8am to 6pm.

Park Slope Down to Earth Farmers’ Market

On Park Slope’s famous 5th Ave at 4th Street, you can get some fresh fruits and veggies, purchase some pasture raised meat, and feast on some internationally-inspired cuisine every Sunday from 10am-5pm. One of the more unique things about this Farmers Market is preserves, eggs,  honey and dairy plus fiber and yarn for local knitters and crocheters.

Harvest Home Coney Island Market

With the world famous Coney Island as a backdrop, Harvest Home has one mission: to provide the right resources so all families can be healthy. Harvest Home strives to provide low-income communities with access to fresh and locally grown produce, and educating parents in the process.

 

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Great Fall Produce In Season

It’s safe to say fall is here. The leaves are changing and the days are cooling down from summer. It’s that special time of year that we finally get to wear our comfy sweaters, and get caught up in enjoying all things pumpkin spice.

But one of the greatest things about the fall is the great tasty harvest that is produced during the season. Go to any farmers market and you’ll see tons of delicious, colorful, in season produce that supplies us with the nutrients we need for the falling temperatures. Here’s what you can expect to see, and what to stock up on this fall.

Apples

The classic fall fruit will help keep the doctor away. These crunchy favorites are packed with antioxidants which can help prevent illnesses and slow down the aging process. There’s almost 7,500 different kinds of apples, so finding that perfect tasting apple won’t be an issue. Fuji apples have the highest concentrations of phenolics. Quince, a cousin of the apple is also at its peak in the fall and can be added to jams, jellies, and desserts.

Cranberries

Tasting and looking their best in October and November, only 5 percent actually make it to fresh produce. The rest are what you see in the grocery store that are dried and canned, or turned into delicious cranberry juice. New studies are showing evidence that cranberry concentrate can help prevent urinary tract infections, and fresh cranberries and help prevent diseases and slow cancer growth.

Pumpkins

Pumpkins are one of the best sources of alpha- and beta carotene, which can be converted into retinol. Retinol can help promote healthy vision and cell growth. Don’t forget about the seeds either. Pumpkin seeds are also a good source of alpha-linolenic acid, which can help those with heart disease, high blood pressure, or high cholesterol. Don’t forget toasting a pumpkin like your mom did growing up for a great snack!

Sweet Potatoes

Having a peak season in the fall, they have their best flavor during the fall as well. Rich in beta-carotene, which can prevent vitamin A deficiencies, promote healthy eyesight, and generate retinol production. Sweet potatoes are also a great vitamin C source, and can contain even more fiber when eaten with the skin on.

Pomegranates

Considered a sacred fruit in ancient times, the pomegranate has health benefits that are only just getting the recognition it deserves. Studies are showing the antioxidants in the pomegranate can help reduce the risk of heart attacks. Plus, the pomegranate is a pretty tasty treat. Deseeding it can be a little tricky, but once you do, the sweet taste is enough to make it worth it.

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Preventing Childhood Diabetes

 

Preventing diabetes is a major issue for all Americans. The number of Americans affected by diabetes has seen a sharp increase in children. The number of children notably on the rise with generally adult-onset type 2 diabetes. As scary as this might sound, there is good news. Parents can help lower their children’s risk and even prevent diabetes from happening.

Every year 13,000 children are diagnosed with type 1 diabetes. But type 2, which usually impacts those over the age of 40 has been becoming more common among children. Helping prevent childhood obesity can help prevent diabetes. As a parent what steps can you take to reduce your child’s risk?

• Prevention Starts In The Home

You’ll be hard pressed to find an expert that doesn’t agree with prevention starting at home. Educating your child to understand what is happening in their body is a key step to this. Breaking it into simple terms they will understand is a key facet of this. As a parent you control everything about your child’s weight.  You control what they eat, and you control if they begin to pick up bad dietary habits.

• Healthy Foods

What you feed your child will have a direct effect on putting them at risk. Limiting simple sugars, including soda, cookies, and chips are key. Making healthier alternatives available is a must for families who are trying to cut their children’s diabetes risk. Families need to adapt a healthier diet as whole and not just for the child. The entire family needs to rally behind their kids and rid the kitchen of unhealthy foods.

Healthier foods are a must, but the key is finding tasty ones that won’t turn your child off from a lifetime of healthy eating. Something you can do as a parent is getting your child involved in the selection process, easing the transition from junk foods to healthy ones. Another thing parents can do is make sure meals are high in protein, and not just carb. Quick snacks and meals following this guideline can be any nut butter on toast, or eggs, which are high in protein.

• Being Good Role Model

Setting the right behaviors for your child is extremely important. When it comes to living and eating habits, you as the parent play the biggest role. Everyone in the house needs to be involved in healthy living. This includes getting your child in the right mindset and them seeing you incorporating the same values and diet.

Getting the entire family on board is another factor. Everyone needs to play a part, and everyone needs to embrace the dietary change. Your child is a reflection of yourself, and your own dietary habits are something that will be picked up.

• Exercise

Everyone knows exercise has tons of health benefits both physically and mentally. But does actually help prevent diabetes? The answer is yes. Even if this seems like a common knowledge thing, exercise after a meal can really help in keeping blood sugar levels normal. Keeping your child active at a young age is a great habit that will have unlimited health benefits.

• Food As Medicine

If your child as already developed Type 2 diabetes, the ability to reverse it with proper diet and exercise can be a tricky one. Controlling the diet and activeness of your child can in theory reverse it. Speaking with a medical professional who knows best can direct you in the right direction.

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Four Ways To Beat Childhood Obesity

Childhood obesity is a serious problem in the world we live in today. Building healthy habits during childhood can make for a lifetime of good habits. Things to keep in mind are trying to teach your children smart food choices rather than dieting. Having your children participate in activities, limiting their television time. One crucial thing to keep in mind as well is making them feel good and complementing them in all areas of their lives.

When children are younger between the ages of five and twelve, weight isn’t as much of a factor. It’s when a child begins to hit puberty they become much more aware of their larger body size and it will likely begin to affect them in negative ways. But there is hope, taking these four steps and helping a child develop good habits young can prevent obesity from becoming a major problem in their lives.

1) Focus On a Healthy Diet

It is never a good idea to give a young child the idea of restricting eating. This can lead to negative associations with food, and could foster the development of an eating disorder. Teaching your child to make smart choices when hungry is the goal. Enforcing making them listen to their body’s own hunger signals, and eat when it’s necessary. This is the best way to get them in the habit of correlating their food intake at a young age. Put a child on the path where they will be less likely to eat for reasons other than hunger.

2) Finding Activities they Enjoy

Seek out activities they will enjoy and want to take part in on a regular basis. Children generally focus on the “fun factor” in life, and a negative activity or experience early on can hinder the “fun factor.” The aim being to replace all the television and less active activities with more active ones. Children will begin to find these fun and gravitate to these instead.

3) Being A Good Role Model

If you are criticizing your own body image it will likely rub off on your child. They will pick up on this, young girls in particular. You want to make sure you are modeling proper exercise behaviors, try including your children in the same activities you enjoy. A good example of this is if you like biking, have your children go on bike rides with you.

4) Give Compliments

Making your child feel good about themselves does two things. The first being enforcing their worth is composed of a variety of different factors. Second you will increase their self confidence, that will spill into their own self image of themselves. If they do end up with a weight issue later in life, they will have a personal belief system in place, and know they can overcome any obstacle.

Childhood obesity should not be taken lightly, even at young age it isn’t something to just shrug off. The habits they develop young with stick with them all of their lives. Starting early and doing everything you can do will make these habits healthy ones.

 

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Parent’s Role in Preventing Childhood Obesity

Childhood obesity is a major problem in the United States in large part because adult obesity is such a big problem here as well. It is the parents’ responsibility to keep their children healthy. Unfortunately, many parents with obese children suffer from weight management and self control issues as well. And just like with themselves, they will often wait until there is a a medical issue before going to consult with the doctor.

Upon receiving advice on diet and weight management too many parents refuse to take the advice. Parents are aware that implementing dietary changes for their children would mean more work for them. It is much simpler for the parents to deny there child has a problem than to do something about it. In fact, nearly three out of every four obese child’s parents believe they are at a decent weight.

Anyone with kids knows that children learn from their parent’s actions more than their words. So if the parents or siblings are not making the difficult food changes they are advocating for, the kid won’t be inspired to make them. And if the parents are busy, convenient fast food may contribute to the issue as well.

In addition to the denial of their the obesity, it seems parents are taking a less active role in ensuring their child is at a healthy weight. The number of parents of obese children that don’t know their child’s weight continues to decline. As the childhood obesity epidemic worsens every year, parents are becoming desensitized to the problem. Seeing obese and overweight children at the playground or in class is commonplace.

Even parents that acknowledge the issue with their child’s weight refuse to make changes to their kids’ lifestyle, often claiming that the child will grow out of it.

For parents and their obese children, it’s important to understand that obesity issues often are the result of an underlying problem that must be addressed as well. Denial is one of these underlying issues.

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