Keeping Your Kids Healthy and Active This Summer

While we celebrate the warmer temperatures, longer days, and fun summer activities, we also have to think about what children are up to during the day. The lack of structured recess and P.E. combined with less-than-stellar summer snacks can leave some children with unnecessary summer weight gain. The Center for Disease Control states that more than one-third of children and adolescents are now overweight and obese. This statistic is both alarming and saddening. The truth is obesity is preventable. Take the time to ensure your children stay active and make healthy food choices this summer.

The outdoors are full of summer activities for kids and families to enjoy. Pack a healthy lunch and head down to a local park. Spend the day at a city pool for a family swim or sign your children up for swimming lessons. Ride bikes along walking/riding paths (as available in your area). Most areas offer an array of summer camps- athletics, arts, dance, exploration etc. Make sure to take advantage of these active, enriching activities.  

If you want to increase your child’s activity within the comfort of your own home, consider letting them run through the sprinklers, setting up an outdoor obstacle course or designing a scavenger hunt for household items. Buying an inexpensive heart monitor is a great idea for older children. They’ll enjoy trying to keep their heart rates within a certain range.  Be sure to set a time limit on the use of electronics (TV, video games, computer, etc.) and provide incentives for your child to “move” more. Can’t seem to pry your children away? Consider purchasing a Nintendo Wii, or Xbox-Kinect, game systems that involve the use of body motion. 

Remember to never use food as a reward or talk about your child’s weight around them. This can lead to an unhealthy relationship with nutrition and exercise. Instead, lead by example. Practice a healthy, active lifestyle yourself, and explain to your children the benefits of sitting less and moving more. It is never too early to introduce your children to physical activity and to instill habits that will last a lifetime.

Hot summer days bring out the popsicles, ice cream, ice-cold Kool-Aid and Slurpees. You do not need to ban these items from the house. Instead, teach your children that there are “sometimes” foods and “all the time” foods. Sometimes foods are higher in sugar, fat, and calories and should be eaten in moderation. “All the time” foods are nutritious and should make up the bulk of their diet. Depriving your children or planting the idea of “good food” /“bad food” in their minds can lead to disordered eating practices later in life. Make sure you introduce many different, nutritious foods at a young age. Enforce a “one-bite” policy; that is, they must take at least one bite of the food you serve them, if they dislike it, they do not have to finish it. Most children are good at monitoring their hunger signals, meaning they know when they’re hungry and when they’ve had enough. Being a member of the “clean plate club” in not necessary.

Having trouble getting your child to eat their fruits and vegetables? Consider growing a garden or taking a trip to a “you-pick” farm. Getting them involved in the growing and harvesting process will make them more willing to try the “fruits of their labor”. Don’t fret if your child still is not a fan, keep introducing them in different ways, or even working them into their favorite foods (e.g. green peppers in spaghetti sauce, pureed butternut squash in macaroni and cheese, the options are endless.).

I’ll leave you with some “simple summer snack swaps.”  Keeping these items in the house and ready to grab on a hot day can save you and your children hundreds of calories, not to mention a sugar rush.

• Replace sugary drinks (Capri Sun, Kool Aid, Sunny D) with sugar-free Crystal Light or low calorie lemonade. Be careful of “fruit juices” -- they can be packed with sugar.
• Buy low calorie versions of popsicles (kids won’t know the difference!).  Better yet, make your own popsicles with healthy fruit, Crystal Light, or low fat yogurt.
• Replace chips, pretzels, and other “nutritionally empty” foods with fruits and vegetables. Have them cut up and accessible so children are more likely to grab them. Consider serving them with natural peanut butter, hummus, or yogurt dips.
• Instead of fruit snacks, try frozen grapes. They’re refreshing and lower in unhealthy sugars and artificial ingredients. 
• Ensure your children are consuming enough protein. Convenient summer foods are often nutritionally void carbohydrates. Add low fat dairy products, lean meats, and hard boiled eggs to your shopping list. 

Summer is a time for relaxation and rejuvenation, but don’t forget to remain active and focus on making healthy food choices. Together we can prevent and even help stop childhood obesity. Here’s to a safe, happy, and healthy summer. 

Is Your Social Life Sabotaging Your Fitness Goals?

                

                   “Let’s get drinks and catch up sometime?” “We’re headed to pizza for my birthday, care to join us?” “We need popcorn and soda during the movie.”

                   Our society revolves around food. We eat to celebrate, eat to mourn, eat to make decisions, and eat to catch up. Whether it’s a holiday, birthday, or just a night out with the girls, 90 percent of the time, food is involved.

                  This is not be enough to derail our good health and fitness intentions unless these outings are occurring multiple times a week. For some people, this is reality. Lunches out during the work week are followed by breakfast feasts after church and barbecues with friends. Let’s face it, most of the offerings at these events are not exactly “waistline 

friendly.”  We want to show our love and affection (or our cooking skills) through food.

                   One of the predominant excuses I hear when discussing why a client isn’t seeing the weight loss results they had hoped for is social obligations. “I was really good all week except a lunch out, doughnuts at a board meeting, drinks with friends on Friday night, and a birthday party on Saturday.” Well, those calories add up and are likely inhibiting weight loss efforts.

                  I am not telling to you turn down all social obligations or cut “non-fit” friends out of your life. I preach moderation in all things. But the truth is if you expect to lose weight, you have to make a few sacrifices. Not willing to cut anything out? Then get used to maintaining where you’re at!

                  By now you may have cursed me a few times, and that’s okay. Don’t miss the outings, events with your family, or your social outlet. Instead, vow to make better choices when you are put in these situations.

                  Practice the 80/20 Rule: 80 percent of the time, eat nutritious foods (think fruits, vegetables, healthy fats, lean proteins, and slow-digesting carbohydrates). This leaves 20 percent of your choices to come from other items. Have four food-centered events one week? Stick to your guns at three of them, and choose one in which you will indulge a bit. Or if you have strong willpower have one small indulgence at each of them but fill the rest of your plate with lower calorie items.

                  If you are hosting the event, why not serve a healthy spread? More and more people are becoming health conscious and will appreciate the lighter options, not to mention you will all feel much better when the meal is over. (One of my go to dishes is "Zucchini Pasta" made with a spiralizer- seen above). 

Take walks with coworkers instead of lunch meetings, hike or take a fitness class for  “girl time” and plan active family outings that aren’t centered on food. Also make sure you are eating when you are truly hungry. We have been programmed to eat on cue. Popcorn at movies, cake at birthday parties and chips and salsa at Mexican restaurants. Do you like these foods? If not, save some calories. If yes, enjoy in moderation (as part of your 20 percent).

           Worried you are going to offend whoever prepared the food? Depending on the crowd you are with, explaining your health and fitness goals is an option.  You might also politely tell them that although it looks delicious you are already full. If they will not take no for an answer, ask for a small portion to go then (that way you do not HAVE to eat it if you so choose).

            Remember, “It’s not worth having the body of your dreams if you can’t live in it.”  However, frequently indulging during social outings may be wreaking havoc on your waistline. If it is, stop making excuses and make a change. Focus on the company -- not the food -- and don’t let what you want in that moment get in the way of what you want in the future. Here’s to a happy summer filled with healthy fun with family and friends!

Perfect Protein Pizza Crust

I still remember the very first time I made this recipe. I was experimenting with "savory protein pancakes" when I realized this would make the PERFECT pizza. Cauliflower crusts are cool and all, but I seldom make one I can pick up with my hands, and let's face it, pizza should be FINGER FOOD!

Let your creative juices flow with the toppings. Roasted vegetables add a delicious crunch, chicken sausage or grilled chicken breast is simply divine especially when paired with a sharp flavored cheese. Don't forget fresh herbs! Rosemary, basil and oregano are the perfect addition. If you can take the heat, add some red pepper flakes as the finishing touch.

As always, let me know what you think. I love hearing your input!

So without further adieu- gluten free, dairy free (unless of course you add cheese or use whey protein) high protein pizza that you can PICK UP WITH YOUR HANDS!

Perfect Protein Pizza Crust:

1 cup oats ground into flour (certified gluten free if necessary)  
31 grams unflavored pea or rice protein (pea preferred, unflavored whey will work but will produce a more “dry” crust)
1 Large Egg
3 egg whites
1 tsp. chopped garlic (optional)
Oregano, Thyme, Rosemary, Parsley, Basil to taste

Blend above ingredients in a high power blender for 1 minute or until a thick batter forms. Heat a large skillet over medium-high heat and melt 1 tsp. coconut oil swirling to cover pan. Turn on broiler.

Once skillet is hot, spread batter about 1/4^th inch thick in skillet. Cook 2-3 minutes each side or until browned (watch it, it will go from light brown to black quickly!). Remove from skillet and place on pizza stone or pan. Broil on high for 1-2 minutes each side to firm up crust (if you like it softer, skip this step). Add toppings of your choice and broil 5-10 minutes longer (until toppings are warmed and melted to your liking).

Shown: Spinach Artichoke Pizza w/ Feta Cheese, Green Pepper and Mushroom Pizza w/ Sharp Cheddar and Grilled Chicken Pizza with Pineapple.

Recipe makes one large or two small crusts. Two servings per recipe.

Macros (based on two servings without toppings):

292 calories, 31g carbohydrate, 29g protein, 6g fat

Female Athletic Triad- My Story

I’m going to tell you the story of a young talented female athlete. She desires to be the best; the quickest, fittest, most healthy she can be. A college soccer scholarship is within her grasp and she’s on a mission. She knows it will take hard work, lots of dedication and time, but she is up for the challenge!

Motivated as ever our young woman begins to train for hours. She runs and lifts weights multiple times a day and performs plyometric exercises until she can barely walk. 

Nutritionally she starts eliminating candy, chips, cookies and soda from her diet. Then she shies away from anything with fat. Next it was anything with too many carbohydrates. Soon she was only consuming fat free yogurt, fruit, vegetables, tea and chewing gum. To her this was how to get healthy. Less food, more exercise, right?

We revisit our girl in three months. She’s gone from a muscular 160 pounds down to 120 (at 5’8” tall). Her liver enzymes are elevated, she’s anemic, and her resting heart rate is below 35 beats per minute. She can no longer participate in sports or go to the gym. Doctors feared she may go into cardiac arrest if she continued doing so. Just making it through the school day without a nap is impossible. She’s depressed and anxious. How did she get here? All she wanted was to be fit, healthy and to feel good about herself. Instead the opposite has occurred. 

At the height of her eating/exercise disorder

Fueling her obsession were messages and statements about how "good she looks" and societal cues that “more is better” when it comes to exercise and “less is more” in reference to caloric intake. Simply put, our young woman had taken her passion too far. Her desire to be fit and healthy had backfired. 

She was diagnosed with Female Athletic Triad (a combination eating and exercise disorder affecting young female athletes) and labeled as an "Anorexic" by the medical community (mostly for insurance reimbursement purposes).

The truth is, this can happen to anyone, male or female, young or old. "Overtraining Syndrome" and "Disordered Eating" (unhealthy and abnormal eating habits that do not fit within the diagnostic criteria for Anorexia Nervosa or Bulimia) are very real and more rampant than we may think. 

Our young woman never wanted to be a size 0. She didn't want to have protruding cheek bones, fear foods she once loved or have her participation in sports, something that defined her, stripped away. She was trying to reach her prime, but due to lack of knowledge and guidance, she overshot the target.

With summer coming up many are embarking on a journey to improve their health, fitness and appearance. We are bombarded with mixed messages about what we should do to achieve these goals. Some of this information is helpful, but some is downright unhealthy and can come with long term health complications.

Today I’m here not to tell you how to get fit (we will get into this in future posts). Instead, I want to show you how to determine if you, a friend or a family member may be "overdoing it". 

Overtraining is much easier to prevent than it is to treat. If caught early enough, recovery is often successful. If the symptoms are ignored and the individual (young or old, female or male) continues to “push through” he or she may be in for a lifetime of health problems.

Common symptoms of Overtraining and/or Disordered Eating include:

• Fatigue and lack of energy
• Lack of motivation for activities once enjoyed
• Frequent injuries or illness
• No longer progressing, or even digressing in fitness endeavors
• Irritability or moodiness
• Low resting heart rate OR elevated heart rate
• Insomnia
• Lack of appetite
• Inability to miss a workout without being anxious
• Cutting out entire food groups
• Amenorrhea (lack of menstrual period in women)
• Thinning hair and nails, dry/scaly skin

This is not an exhaustive list but some of the most commonly seen symptoms. If you can relate to two or more of these you may be suffering from Overtraining Syndrome. 

The good news is that it is often reversible. Take three days off from formal exercise (or up to two weeks if you have been overtraining for months). Make sure you have light intensity and off days worked into your training program. Consider Yoga or walks to replace one to two of your intense workouts. Make sure you are getting seven or more hours of sleep each night. 

If you have been severely restricting your food intake, begin raising your calories by 100-200 each week (add an apple, 3 oz. of chicken and a small handful of almonds for example) until you reach healthy calorie level for your body weight. If you are unsure of how to go about this, seek the guidance of a Registered Dietitian.

What eventually happened to our young lady? She reached rock bottom unsure if she was able to continue on. Thankfully, she chose to live, she made the conscious decision to not let food and exercise control her life. She learned to balance rest and proper nutrition with adequate levels of exercise. She relied on her faith and Jesus Christ to pull her from the dark place she was in.

Today, she is a Registered Dietitian with Masters Degrees in Exercise Physiology and Nutrition Science. Through her business, Key Potential Fitness, she helps individuals become fit in the most healthy way possible. She preaches balance and moderation in all things. She hopes that through sharing her story and being available to help those who have lost their way along their fitness journey she can prevent others from falling captive to this all too familiar disease. 

Eight years ago, this woman was me.

I now plead with you to maintain balance between your physical, mental, emotional and spiritual well-being. Fuel your body properly, exercise in moderation and get enough sleep/rest.

In the words of Hippocrates:

      "If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” 

Remember, I’m here to listen. If you or someone you knows is struggling with an Eating Disorder, Compulsive Exercise, Overtraining Syndrome or Disordered Eating please seek help. You can save a life!

Today, happy and healthier than ever! 
(photo credit Caron Van Orman)