TKAT Fitness4Kids Summer 2012 Newsletter
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Transcript of TKAT Fitness4Kids Summer 2012 Newsletter
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