FeelGreatontheInsideFunTimesintheSummertime

CreateaFunFitnessPlanforYourFamily

TKATFitness4KidsNewsletter Summer2012

EncouragingtheentirefamilytoGETACTIVEandGETHEALTHY!

IsSugarReallytoBlame?..........................Pg.27StepstoFightSugarandItsEffects.................Pg.2FitFamilySpotlight...............................Pg.3Prince’sPowerfulPointsforPositiveHealth..........Pg.4

Ryah’sReasonsforLivingHealthy..................Pg.4

HealthyRecipesYourKidsWillLove................Pg.5

SimpleExercisesforKids..........................Pg.6

CaughtBeingActive..............................Pg.6

The word “summer” is defined as: Thewarmest season of the year, in the northernhemisphere from June to August and in thesouthern hemisphere from December toFebruary. However, TKAT Fitness4Kids believesthatyouandyourfamilyshouldcreateyourowndefinitionofsummer. What better way to define your family’ssummerthancreatingafitnessplan?Makingthedecision to live a healthier lifestyle is only thebeginning. Making a plan and following itthroughcanbemoreofachallenge.However,ifthis isdoneasa family, itcanmake reaching goals a loteasierbecauseeveryone isworkingtogether.Herearesome tips for creating afitness plan for your familyfromLIVESTRONG.COM:

1. Makeagameofit–keepingfitnessfunmakesitseemlesslikeachore.

2. Getcreative–makehousecleaningintoaraceordojumpingjacksorsquatsduringthecommercialsofyourfavoriteshows.

3. Inputfromeveryfamilymember–wheneveryoneismadeapartoftheprocess,therearemoreideastochoosefromandeveryonefeelsincluded.

4. Staycommitted–setagoodexampleforeachotheranddon’tgiveup.

Thesearejustafewideastohelpyourfamilystartafamilyfitnessplan.Youcanalsogotohttp://familyfitness.about.com/andhttp://www.shapeup.org/children/tips_index.htmlforothergreatideas.

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TKATFitness4KidsNewsletter Summer2012

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Age Dailytotaladdedsugar(tsp)

Dailycaloriesfromaddedsugar

2‐5yrs. 13 2086‐11yrs. 20 32012‐19yrs. 24 380 Morecaloriesfromaddedsugarcomefromfoodsthanfrombeveragesandmoreaddedsugarsareconsumedathomethanatschool,outofvendingmachinesoratrestaurants. Therearemanythingsthatparentscandotodecreasetheamountofsugarintakebychildren.Tobeginwith,youmayhavetostartreadingnutritionlabels.Whendoingso,hereareafewthingsthatyoushouldlookforandavoid:• CornSweetener• CornSyrup• Dextrose• Fructose

• Glucose• High‐Fructose

CornSyrup• Sucrose

Tofindamoredetailedlistofsugarstoavoid,goto:http://lowcarbdiets.about.com/od/whattoeat/a/sugars.htm

Formanyyears,expertshavesaidthatsugarhasanegativeaffectonthebehaviorofchildren.But

issugarreallytoblameforhowsomekidsbehave?Youwillbesurprisedattheanswer. Pediatriciansandnutritionistsagree:Inmodestamounts,sugarcanhaveahealthfulplaceinachild’sdiet(oradult’s).Butmanykidsgettoomuch,toooften.Worse,sugar‐richfoodstendtobefullofemptycaloriesandoftendisplacethenutritiousfoodschildrenneed(www.parenting.com). Emptycaloriesmeansthattherearenonutrientsbeyondthecaloriesandthatputskidsatriskofobesityandhealthproblemsthatcanshowupasearlyasadolescence. Hereisachartthatputsthisinpracticaltermsforboysandgirls:

IsSugarReallytoBlame?

7StepstoFightSugarandItsEffects

1. Eatbreakfastwithprotein;anddoitwithinthefirsthourofwaking,tobeatadropinbloodsugar.

2. Makeconnectionsbetweenfoodandmood.Neverrewardachildwithfood—especiallysweets.

3. Changesnacksanddrinks.Childrenundertheageof18shouldeateverythreehourstopreventadropinbloodsugar.Inadditiontogood,well‐balancedmeals,yourchildshouldgetseveralhigh‐proteinsnacksthroughouttheday.

4. Eatproteinlunches.Foodslikecottagecheese,poultryandmeats,eggs,andnutsareallessentials.

5. Shifttowholegrainfood.Cutanywhiteflourbreadsandpastasfromyourdiet.

6. Takeoutthesugar.(Noticethattakingoutsugarisnotstepone.Itisstep6).

7. Takecareoflife.Relax,havefun,andspendtimewithyourfamily.

Formoreinformation,goto:http://health.kaboose.com/nutrition/too‐much‐sugar‐4.html

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TKATFitness4KidsNewsletter Summer2012

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FitFamilySpotlightTheLamonFamily’sRoadtoFitness

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ReginaldandRosalinLamonareatypicalsuburbanfamily.TheyliveinafarnorthsuburbofChicagoandaretheparentsofDaShawn(13),Arionna(10)andAndre(8).Withparentsthathavebusycareersandintheprocessofpursuingadvanceddegrees,thisfamilyhadtomaketheirhealthapriority.Below,ReginaldandRosalindiscusswhytheydecidedtoputtheirfamily’shealthfirst.TKAT:Byyourownadmission,yourfamilyisnotinthebestphysicalshape.Whateventsleduptoyourdecisiontobecomeafitfamily?R&R:Thenumberonereasonwedecidedtobecomefitasafamilyisbecauseour"UNHEALTHYEATINGHABITS"startedtoclearlybecomeourchildren'sunhealthyeatinghabits.Diabetesisadiseasethathascauseddeathinourfamilyandwhenwetookourchildrentothedoctorthisyearfortheiryearlyphysicals,theyhadhighbloodpressure.Asparents,wetalkedthatnightanddecidedwewouldnotletthisdiseasetakepartinagenerationalcurseonourchildrenandfamily.Notonlywerewenothappywiththeresultsoftheirbloodpressuretest,my(Rosalin)clotheshadbecometotightandmyhusband’sstomachstartedtolookasifhewas5monthspregnant.TKAT:Howhaveyoustressedtheimportanceofphysicalfitnessinyourfamily?

R&R:BeingcommittedtobecomemorephysicallyactiveformyhusbandandIwasthehardestpartsincethechildrenarealreadyquiteactive.Oncewegotonboarditwasnothingforthem.Changingoureatinghabitsissomethingwecontinuetoworkat.Thewaywecookourfoodandwhatweputinourfoodisourbiggestdownfall.Groceryshoppingtogetherandthewillingnesstotrynewfoodsmakeiteasier.

TKAT:Whatactivitiesdoyourchildrenparticipateinthathelpthemmaintainproperlevelsoffitness?

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R&R:DaShawnplaysbasketball,Arionnaplaysbasketballandisindance,andAndreplayssoccer.Asafamily,wenowhaveourbasketballteamplayoffs3timesaweek,walk/runatleast3milesperevening.MyhusbandandInowstayatbasketballandsoccerpracticeandassistwithcoaching.Thisshowsourchildrenweareinterestedinwhattheyaredoingandalsokeepsusmoving!

TKAT:Whatadvicewouldyougivetofamiliesthatwanttostartanexerciseprogrambutdon'tknowwheretobegin?

R&R:Formyfamilyspendingtimetogetherisimportant.Westartedwalkingaroundoursubdivisiontogetherandplayingbasketballwiththekidswhenwereturned.Duringthistime,werealizedhowmuchFUNwewerehavingwitheachotherandbeforeweknewitwewereonourwaybacktogettinghealthy. Youdon'thavetospendalotofmoneytogethealthy;therearealotofdifferentthingsyoucandoasafamilytostart.Herearesomethingswearetryingtodo.1. Walk/Run/Jogwithyourfamily.2. IfyourchildrenliketoplayWIIandXBOX,playfamily

games.3. Dance/MoveYourBody–Beyoncehasagreatworkout

routineforthissong.4. DONOTBUYPOP/SODA/JUICE!!!!!Makesureyouare

drinkingwater!!!YourchildrencanonlyeatanddrinkwhatYOUbuy.

5. Makeagrocerylistandsticktoit!Insteadofsugarfilledsnacksbuyfreshfruitifpossible(fruitcupscontainlotsofaddedsugars)

6. Letyouchildrengetinvolvedinthekitchen!7. Trytoeliminatefriedfoodsasmuchaspossible.

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TKATFitness4KidsNewsletter Summer2012

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Prince’sPowerfulPointsforPositiveHealthStayingFitinThis13YearOld’sWorld

PrinceWalkerisone13‐year‐oldthatdoesn’thavetimefortrouble.He’stoobusygoingfromonesporttothenext.Heisahighhonorrollstudent,multi‐sportathleteandPeerMediator.Heenjoysstayingactiveandwouldn’thaveitanyotherway.Let’sfindoutabitmoreaboutPrinceandwhathedoestostayactive.

TKAT:Inwhatactivitiesdoyouparticipate?PW:Football,Baseball,Track&Fieldandparties(hehasasenseofhumor).TKAT:Doyourparentspushyoutobeinvolvedintheseactivities?PW:MyparentssupportmebutIenjoyparticipatinginallsports.TKAT:Isthereoneactivitythatyoulikebest?PW:IlikefootballthebestbecauseI'veplayeditthelongest.IplayfootballthebestofallthesportsIparticipatein.

TKAT:Howimportantisittoyoutobephysicallyfit?

PW:Itisveryimportantbecauseifyouarenotphysicallyfityoumightdevelophealthissueslaterinlife.

TKAT:Doyoufollowanexamplethatissetbyyourparentsorisbeinghealthysomethingthatyouwanttodo?

PW:Both!MyparentsleadahealthyandfitlifestyleandIenjoystayingfitonmyown.

TKAT:Whatdoyoudoforfun?

PW:PlayingsportsisfunformebutIalsoplayvideogames,hangwithmyfriendsandgotoparties.Iliketotravelandhangwithmyfamily,aswell.

TKAT:Whatadvicewouldyougivetoyourpeersaboutstayingfit?PW:Play60minutesadayoutside,takeyourvitamins,trytoeathealthyandifyoueatunhealthyfood,trynottoeatitallthetime.JUSTHAVEFUN!Princeisonekid!Hisadviceforhispeersisrightonpointandwelookforwardtoreadingmoreabouthiminthenextthreeissuesofournewsletter.

Ryah’sReasonsforHealthyLivingHowThis10YearOldStaysFit

RyahWalker,10,likeherbigbrother,istoobusytobeatroublemaker.Ifshewere,Iwouldimaginethatbeautifulsmilewouldhelpheroutofanybind.Ryahmaintainshighhonorrollgrades,playstheviolinandparticipatesinsoftballandcheerleading.Shealsolikesto

read,swim,playwithherfriendsandtravelingtoplacesthathaveamusementandwaterparks.Herparents,CarrieandRobert,setagoodexample

whenitcomestostayingfitbutshesaysparticipatinginactivitiesiswaybetterthansittingarounddoingnothing.Whenaskedwhatadviceshewouldgivetokidsherageforstayingfit,shestated,“Youdon'thavetoplaysportstostayfit,youcanwalkyourdogortakeaswimorjustrideyourbike.”WeagreewithRyah100%andwelookforwardtoreadingmorefromherinourfutureissues.

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TKATFitness4KidsNewsletter Summer2012

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HealthyRecipesYourKidsWillLove

BerryOatBars–JoannMacDonaldathttp://womaninreallife.blogspot.ca/

FreshFruitKabobs–fromAmee’sSavoryDish

Forthisissuewearefeaturingsomehealthysnackalternativesthatarekid‐testedandparent‐approvedandlowinsugar.

Therearereallynodirectionsforthisdeliciousrecipe.Pickyourfavoritefruitandcreateyourownversionofthisyummydish.

HomemadeTrailMix–fromMinistryofMotherhood

Ingredients3cunsaltedmixednuts3cwholegrainpuffedrice1csunflowerseeds1cpumpkinseeds1scantcdiceddriedpineapplecutintobitesizedpieces1scantcdriedcherries1scantcdriedcranberries2scantcbittersweetchocolate

Ingredients¾cmargarine1½crolledoats1¼clightspeltflour½corganicsugar½cblueberries,freshorfrozen½craspberries,freshorfrozen½cstrawberryjam1tsplightspeltflour

InstructionsPreheatovento350°F.Oilan8‐inchsquarepan.Inasmallpot,meltthemargarineandsetaside.Inamediumbowl,stirtogethertheoats,flour,sugarandmeltedmargarine.Setasideonecupofthismixture.Presstherestofthemixtureintothepreparedpan.Bakefor15minutes.Inamediumbowl,stirtogetherthefruit,jamand1tspofflour.Spreadoverthebakedcrustandsprinkleremainingoatmixtureontop.Bakeanadditional20to25minutesuntilgolden.Coolcompletelyandcutintobars.

SummerZucchiniBites–Maeghanathttp://thewaytohisheart.wordpress.com/

Ingredients1tbspbutter,forgreasingpans2largeeggs2cgratedzucchini(1mediumtolargezucchini)½yellowonion,finelychopped½ccoarselygratedcheddarcheese(2ounces)½cupplainbreadcrumbs½cupfinelychoppedfreshparsley½tspkoshersaltPinchoffreshlygroundpepper

InstructionsPre‐heatovento400F.Coatmini‐muffinpanwithbutter.Inalargebowl,lightlybeattheeggswithawhisk.Addthezucchini,onion,cheese,breadcrumbs,parsley,salt,andpepperandfoldmixturetogetherusingarubberspatulaorwoodenspoon.Thebatterwillbestickyandalittleloose.Withyourhandsoramelonballer,filleachmuffincupjusttothetop,usingabout1tablespoonofthemixture.Bakethebitesfor15to18minutes,oruntilthetopsarebrownedandset.Thecentersofthebitesshouldnolongerjigglewhenthepanisshaken.Allowthebitestocoolinthepanforabout10minutes,thencarefullytransferthebitestoawireracktocoolcompletely.Makes24bites.

Highkneesarealittlelikerunninginplacebutwithexaggeratedmotions.Bringyourkneesuphightowardsyourchestasquicklyaspossibleandcombinewithanalternatingarmaction.

SimpleExercisesForKids

TKATFitness4KidsNewsletter Summer2012

CaughtBeingActive

Exerciseskidscandofromthecomfortofhome.

SingleLegHop

Standononelegandjumpforwardandlandonthesamelegandimmediatelywhenyoulandjumpagain.Forbeginnersifyouwantyoucan

jumpofftwofeetandthenlandononetogetusedtothemotion.Jumpinastraightlineforwardforasmanyrepetitionsasyoudecide.

TKATFitness4KidsNewsletterTosubmitpictures,articlesorrecipes,pleasecontactKatrinaAndersonat

tkatwellness@gmail.comorgotowww.tkatfitness4kids.comandleaveacomment.(402)WE‐R‐TKAT

HighKnees

ChicagolandDirtyGirlMudRun