Do physically active parents create active teens?

For years, I have told my clients that it is important to be good role models for their children.  Our children look up to and emulate their parents.  But I am not a child psychologist.  I am a mom, registered dietititan-nutritionist, personal trainer and fitness enthusiast.  My findings about children's nutrition and fitness are based on scientific studies, books and conferences.  Now the latest study states that parent's physical activity does not influence a teen's level of physical activity.

http://www.cfah.org/hbns/2013/parents-activity-unlikely-to-influence-teen-fitness?utm_source=Health+Behavior+News+Digest+5.29.13&utm_campaign=Digest+5.29.13&utm_medium=email#.Uadal-srNAY

Wow! I am so disappointed.  Notice that this study is on teens, not younger children.  I am still hopeful that parents can influence a younger child's activity level.  But I see the lack of correlation between my exercise and my teen's exercise level.  He observes me exercising regularly, but it doesn't appear to increase his exercise.  The question I pose is "How can we influence teens to be more active?"  We can limit time in front of the computer or TV. We can force them outside so hopefully they will use the time to walk around.  If possible, have your teen ride a bike or walk to school.  Get them to join an active club with other teens? My son enjoys riding with the Kids Ride Club.  Below is a picture of the kids and leaders during a 50 mile ride. What other ideas do you have?

Kids in the Kitchen

Do you want your child to try new foods?  One way is to get them involved in cooking.  This includes toddlers to teens.
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• Toddlers: allow them to wash the food and mix ingredients.
• School-aged children: teach them how to follow a recipe and measure ingredients while learning math skills.
• Teenagers: Have your teen be responsible for making a dish of their choice.

Encourage your child to taste their creation. They don't need to love it or finish it, but any bit of positive reinforcement will make them a happier cook and gourmand.

Here is a link to a Rachael Ray show of little chefs. Your child could be one of them :)

http://www.rachaelrayshow.com/show/segments/view/little-rachs/

My favorite recovery drink: Chocolate Milk

During my last run, I was asked “Is it true that chocolate milk is a good recovery drink?”  The answer is “yes”. This has been backed up by a variety of scientific studies, the most recent in Medicine and Science in Sports and Exercise, Oct. 15, 2012, “Chocolate Milk...Post  Exercise Recovery”. This is a review article that found low-fat chocolate milk, which consists of a 4:1 carbohydrate:protein ratio, provides fluids and sodium to aid in post-workout recovery. Consuming chocolate milk immediately after exercise and again at 2 hours post-exercise appears to be optimal for exercise recovery and may attenuate indices of muscle damage.

 

One of my favorite studies that I like to cite was in the February 2006 issue of the International Journal of Sports Nutrition and Exercise Metabolism.  In three trials administered at one-week intervals, nine male endurance trained cyclists performed an interval workout then drank one of three drinks after 2 hours of recovery. One group got standard 2% chocolate milk, another drank fluid- and electrolyte-replenishing Gatorade and a third group Endurox R4, a specially formulated beverage with a "patented 4 to 1 ratio of carbohydrates to protein" and other ingredients aimed at replenishing muscle glycogen stores and helping rebuild muscle.  Four hours later they performed an endurance trial to exhaustion at 70% VO2max.  The study reported that the cyclists who drank chocolate milk were able to continue cycling about 50% longer than those who drank Endurox R4 and about equally as long as those who drank Gatorade.

 

There is a common factor in all the chocolate milk recovery studies – they are done on male cyclists, although there is one study on collegiate soccer players.  So what does that mean to us?  If you are a male endurance trained cyclist, chances are that chocolate milk is a good recovery drink.  What if you are a female runner?  There are no studies that prove the same benefits, but it will probably be a good choice after a bout of exercise.   I recommend chocolate milk to all my athletes as a recovery drink.  Why?  It contains carbohydrates that are needed to refuel the muscles.  It contains protein that provides amino acids for building and repairing of muscle tissues.  Also, a little protein might give an athlete a performance edge by enhancing the insulin release, which aids in the transport of carbohydrates to the muscles.  It contains calcium, a nutrient that most adults don’t get enough of.  It is easy to make and less expensive than commercial drinks.  And it tastes good!

 

But what if you don’t consume dairy? Cow’s milk contains 12-13 grams carbs and 8 grams of protein for one cup while soy milk contains 5-15 grams of carbs and 6 to 8 grams of protein.  If you drink soy milk, select one that is close to 12-13 grams of carbs and 8 grams of protein.  Make sure you purchase soy milk with added calcium and vitamin D. Almond milk contains 8 grams of carbs and one gram of protein.  Almond milk does not have sufficient protein or carbs to make a recovery chocolate milk. That doesn’t mean you shouldn’t drink it; it just means you need to supplement it with additional carbs and protein for recovery sake.  

Eat well to run strong!

Gain weight healthfully

The question of the day is "how can I gain weight healthfully?" I don't get this question often, but when I do, it needs to be taken seriously. The answer is usually not eat a pint of ice cream. Instead, we want to add healthy foods that are calorically and nutrient dense (meaning many calories and healthy nutrients). Here are some tips:

• Make sure you eat 3 meals a day plus healthy snacks between meals.
• Enjoy nuts and nut butters at meals and snacks. These contain good monounsaturated fats.
• Add avocado to salads and sandwiches. This is another good monounsaturated fat.
• Add olive oil to salads and use canola oil with cooking.
• Add flaxseed to yogurt, cereal, salads, pasta and rice.
• Add dried milk powder to foods for additional protein, calories and calcium.
• Before bed, have a scoop of whey protein with water.

Happy Registered Dietitian Day

Here's a shout out to all my RD colleagues and friends.  Isn't it wonderful sharing healthy and fun eating and exercise?  Keep on fueling right and take your exercise to the next level.

Delicious and Healthy Desserts: Baked Apples

Try this simple recipe for a tasty and healthy dessert:


■Core apples, skim around the top for wider opening.

■Add in each apple:

     ■1 tsp Orange Juice

     ■Cinnamon

■Place in microwave safe bowl with 1 tbsp of water. Cover with lid or saran wrap leaving it slightly open. Microwave on high 2 minutes, rotate dish, microwave 2 minutes more. (Microwave times may vary)

■Enjoy!!!

It's cold and snowy - get outside and have fun!

It's been very cold in New York City this January. It's currently 22 degrees outside and everyone is complaining that it's too cold to exercise outdoors. No, it is not! All you need to do is dress appropriately and get moving.

The key to comfort is dressing appropriately in layers. What activity do you want to do? Walk, run, ski...? Whatever it is, make sure your first layer is NOT cotton. Cotton absorbs moisture and keeps it there, so if you sweat, you'll be cold and wet. There are so many types of undershirts designed for movement in the cold that will absorb moisture and wick it away. This way you stay comfortable even if you perspire. Wear layers so you can take them off if you get hot, or add them on if you are cold. Start out a little cold - as you move, your body heat will increase and before you know it, you'll be comfortable in the 20 degree temperature.

My favorite activity when it is cold and snowy is cross country skiing. The past 2 weekends, I went skiing at Fahnestock Winter Park, located near Cold Spring, NY. It is only 1 hour north of New York City. They rent skis and snow shoes. The trails are groomed for nordic and skate skiing. It's a great all body workout. Not only do you get exercise, but you are in a beautiful location breathing the fresh winter air. Cross country skiing is something you can comfortably do when it is very cold and windy. Since you are in the trees, the wind is not a factor. And it's a full body workout, so your body stays warm. Make sure you wear layers and start out somewhat cool because before you know it, you'll be warm. Here is the link for more information regarding Fahnestock: http://www.roberts-1.com/fwp/#conditions

It is also a family activity. I took my 11 year old son with me and it was his first time cross country skiing. He loved it. Make sure you bring water and snacks with you because you may be out longer than you expect. Keep drinking so you don't get dehydrated. And have a snack if you are out for more than one hour. This is especially important if you are skiing with children. They get dehydrated easily. Keep it fun for the kids. Stop and play in the snow every now and then so they enjoy the activity and want to do it again. Fahnestock also has a sliding hill which is a great activity after skiing. They rent tubes if you don't bring a sled.

Enjoy the winter and the activities that you can only do in this season.

Not for kids only - Healthy, fun snacks and desserts

I am frequently asked “What should I give my child for a snack?” That is a great question because snacks are important, particularly for our busy children who participate in after-school activities and weekend sports. Snacks are essential because they re-fuel our bodies and add nutrients that are needed for growth and health. With that in mind, we should feed our body with foods that prepare us for the next activity. For example, if your child is going from school to sports class, you will want to give them a snack that contains whole grains and a little protein. Whole grains are carbohydrates that provide sustained energy for our body. Protein is necessary for growth and development. Examples are peanut butter and all-fruit jelly sandwich on whole wheat bread or hummus on whole wheat pita bread. However, if your child is going to a less strenuous activity, you may want to give them something that is nutrient dense. A nutrient dense food is one that is loaded with nutrients but not calories. Examples include raw vegetables with hummus, salsa or bean dip, fresh fruit or low-fat or non-fat yogurt. Potato chips and corn chips are not nutrient dense. They are “empty calories” loaded with fat and no nutritional value. Your child deserves the best so that they can be successful in their daily activities.

But what if you are not around to give your child a freshly made snack? I created two sections of snacks and desserts. One section is fresh or refrigerated (if your child can carry a freezer bag with an ice pack) and the other is “backpack ready”. Backpack ready are prepared items that will stay fresh all day without refrigeration.

What about desserts? Yes, desserts can be fun and healthy. Instead of cookies or cake, try our family favorite, a fresh fruit parfait with yogurt. Sometimes we add chocolate sauce and other times granola. Pudding made with low-fat or non-fat milk is always fun and provides much needed calcium. Fruit flavored milk shakes made with your child’s favorite fruit and low-fat or non-fat milk are also calcium boosters. (Note: If you use soy milk, be certain that it is calcium fortified.)

Some of these snack items are packaged items that you will find in the supermarket. Read the label and avoid items that contain high fructose corn syrup, partially hydrogenated oils/trans fat, sugar listed as the first ingredient, or fat, cholesterol or sodium daily value greater than 10%.

Fresh snacks (to be made at home and/or place in a freezer bag with an ice pack)
· Raw vegetables, such as celery, carrots, cauliflower, broccoli, green pepper, green beans,
cucumbers, mushrooms or zucchini with hummus, salsa or bean dip.
· Whole wheat bread/pita with nut butter or hummus.
· Whole wheat crackers with low fat cheese
· Whole wheat wrap with chicken breast, turkey, vegetables, nut butter or hummus.
· Low fat or nonfat yogurt with fruit (total 1 cup)
· Low fat (1%) or non-fat (Cabot brand tastes good) cottage cheese with fruit (total 1 cup)
· Shakes with low fat or nonfat milk or yogurt and fruit (1 cup)
· Pre-portioned low-fat or non-fat pudding (1 individual serving)
· Pre-portioned oatmeal made with non-fat or low-fat milk and ¼ cup raisins
· Mozzarella “string-cheese”
· Hard boiled egg

Backpack Ready (will stay fresh all day without refrigeration)
· Raw vegetables
· Fresh fruit such as apples, oranges, bananas, peaches, grapefruit, grapes, melons, pears,
plums or strawberries.
· Pre-packaged all natural applesauce
· Pre-packaged unsweetened fruit juice (1/2 cup)
· Dried fruit (1/4 cup) or dried vegetables (1/2 cup)
· Nuts (1 oz)
· Pretzels (1 oz)
· Rice cakes (2)
· Whole grain fig cookies (example, Fig Newmans) (2)
· Graham crackers (2)
· Whole grain cereal (3/4 cup)
· Whole grain granola bars (example, Kashi brand)

Get Moving for you and your children

I am greatly impressed by the number of parents who are athletes in my son’s class. We have several accomplished marathoners, triathletes, cyclists, swimmers and runners. This school is home to many parents who exercise regularly. What great role models!

While training for a triathlon or marathon is not for everyone, moving your body on a daily basis is necessary to remain healthy. But why is exercise important? Here are reasons why you will want to take a brisk (pump up your heart) walk in the park based on recent scientific studies:
· Exercise reduces the risk of coronary heart disease and some cancers in women
· Men who exercise have a reduced risk of dying from both cardiovascular disease and cancer.
· Aerobic exercise helps overweight hypertensive adults lower their blood pressure, as well as improving their overall cardiovascular response to mental stress, another risk factor for heart disease.
· Being out of shape increases the risk of premature death including risk factors such as diabetes, high blood pressure, and obesity.
· Exercise may be protective against the development of Alzheimer's disease.
· Those who took brisk walks 45 minutes three times week for 6 months performed substantially better on several cognitive tasks than those who did stretching or strengthening exercises.
· Regular exercise is one of the best ways to combat daily stress.
· Exercise may be effective in reducing the perception of pain, even among those with chronic pain in the lower back.
· Being active may reduce the number of colds people get each year.
· Exercisers were perceived to be healthy, muscular and sexually attractive, while non-exercisers were perceived to be sickly, scrawny, and sexually unattractive.

Many of these studies found that the improvements were attributed to cardio exercise (exercise that increases your heart rate) rather than stretching and strength training. However, stretching and strength training should also be a part of your exercise routine. Keeping your body flexible will reduce the risk of injuries while strength training is important for maintaining muscle mass, reducing the risk of bone disease and improving your metabolism.

But my favorite reason why parents should exercise is because we are role models for our children. Those children who see their parents leave the apartment early to go to the gym or park before work understand that exercise is something that should be incorporated into your life. It is an ordinary part of their life to move their body daily.

Why should children exercise? A child who is active will have stronger muscles and bones, be less likely to become overweight, decrease the risk of developing type 2 diabetes, possibly lower blood pressure and cholesterol levels and have a better outlook on life. Kids who are physically fit sleep better and are better able to handle the physical and emotional challenges that a typical day presents - be that running to get to school on time, bending down to tie a shoe, or concentrating in class. For kids, exercise can be as easy as running around the playground, playing ball or tag with their friends, riding their bike with their mom or dad.

So let’s get moving for our health and the health of our children.

Breakfast and your child's brain

How many times have you heard that breakfast is the most important meal of the day? Let me remind you of why it is important to have a well balanced breakfast. Studies have shown that breakfast eaters have a better overall diet, less trouble concentrating, better memory, higher grades, better attendance and punctuality, fewer behavior problems, less likely to be depressed, anxious, fidgety, or irritable, think faster and more clearly, concentrate better, suffer less fatigue, and are less likely to end up in the nurse's office complaining of tummy aches and dizziness.

So breakfast sounds like a good idea, right? So why do I frequently see parents and caregivers running out of their apartment and grabbing a bagel, donut or pastry from the local deli or bakery for their child. Then the children eat the food while they walk or stuff it into their backpack where it probably stays until lunchtime. And by lunchtime, they are running on empty. Breakfast at home is the perfect time to make sure that your child gets a well balanced meal to start the day.

If your excuse is: “We get up too late” or “We are rushing each morning”, my response is: Wake up 15-30 minutes earlier so that you have time to prepare and eat a healthy breakfast. Make sure your children's school papers and clothes are organized the night before. Breakfast does not need to be a big production. See the breakfast suggestions listed below.

If your excuse is “My child is not hungry in the morning”, my response is: Close the kitchen after 8:00pm. No late-night snacks. It is not unusually for someone not to be hungry when they immediately wake-up. Have your child get dressed before breakfast. If you regularly have breakfast before school, eating early becomes an expected routine.

What is a healthy breakfast?
Breakfast should provide one-fourth to one-third of the day's energy and nutrient needs. A balanced breakfast should provide some protein, a little fat and plenty of carbohydrates. It should also include important nutrients that kids often miss, such as fiber, vitamin C, folate, iron and calcium.

Examples of an ideal breakfast all begin with a glass of low-fat or non-fat milk, and a piece of fruit or a glass of 100% juice. Then add a carbohydrate and protein such as:
· whole-grain cereal with non-fat or low-fat milk
· whole-wheat toast with peanut butter
· a hard-cooked egg and a whole-wheat bagel
· grilled cheese on whole-wheat bread
· oatmeal made with low-fat or non-fat milk
· combine non-fat or low-fat yogurt with a whole grain cereal or granola
· vegetable omelet and whole wheat bread

Eating breakfast needs to be as much of a priority for children as doing their homework.