Children’s Fitness Academy: Two thirds of obese children show early signs of heart disease

I found the news that two out of every three severely obese children already have at least one health problem that increases the risk of heart disease very sad today. Heart disease isn”t for kids…its for the elderly who have lived their lives to the full and unfortunately been struck down by this awful illness.

Basically be the age of 12, the study found that the kids had high blood pressure, cholesterol, and blood glucose.

 

The figures could mean that thousands of British children are also affected after experts here warned children as young as seven were being diagnosed with type 2 diabetes, which is linked to obesity.

Just over half of these 307 children were boys. They tended to be more severely obese at the younger end of the age spectrum; the reverse was true of girls. So what can we do?

Starting heart-healthy habits right now, that’s what! Don’t smoke, for one. And be sure to eat healthy, exercise, and maintain a healthy weight. Your heart and blood vessels will thank you later!

Most kids don’t need to be on diets……but here’s something kids can do to eat healthier and that’s learn the difference between GoSlow, and Whoa foods.

Go Foods

These are foods that are good to eat almost anytime. They are the healthiest ones, like all fruits, vegetables, low fat diary, lean protein and water

Slow Foods

These are sometimes foods. They aren’t off-limits, but they shouldn’t be eaten every day. At most, eat them several times a week, like oven-baked chips, bread, hamburgers, popcorn and fruit juice.

Whoa Foods

These foods should make you say exactly that — Whoa! Should I eat that? Whoa foods are the least healthy and the most likely to cause weight problems, especially if a person eats them all the time. That’s why Whoa foods are once-in-a-while foods like sweets, fried foods, cheese, donuts, hot dogs, fizzy drinks and creamy sauces.

You also need to avoid anything with Trans Fats in…..they clog up your heart, as your body can’t process them! This kind of oil is used in crackers and snack foods, but it’s been found to be very unhealthy for your heart and can be listed on packaging as either Trans fats or Hydrogenated oils.  YUK!

 

Children’s Fitness Academy; Habits of Healthy Families. Lose fat, get fit!

Every wonder how families stay healthy, fit and thin? Well I have some answers for you! Notepads at the ready!!

Don’t go hungry – To stay at a healthy weight, you have to eat, not starve yourself. If you don’t fuel up regularly, you’ll become insatiably hungry, causing the hunger hormone, ghrelin, to spike. Keep healthy snacks around the house like almonds, chopped fruit and credites and don’t be surprised to see your kids nibbling on them throughout the day.

Make breakfast and lunch part of your day – Without a healthy go-to option for each, you’re far more likely to make bad spur-of-the-moment grabs. Starts the day with a bowl of oats with flaxseed oil, a few walnuts, and some raisins  for sweetness and make some soup for lunch. You can even ask your children to help you. You chop the ingredients up and then they whizz it up in the blender. Fun!! Serve with a wedge of crusty wholemeal bread!

Exercise 20 minutes a day—at home –  You don’t have to go somewhere to exercise, and making your way to the gym is just too time consuming! 20 minutes at home is simple; skip in your back garden, and alternate with crunches and push-ups; or do 20 minutes of a workout video; there are loads to choose from!

Be the food decider in your house – I know this can be tough for parents, but the big decisions about what to eat must be made by you at the supermarket; If you bring crisps and chocolate home, your kids (and you) will naturally want to eat them. Keep healthy snacks on hand (like nuts and pretzels) and fruit and veggies washed and chopped in your fridge. Kids will eat healthy snacks when they get hungry enough!

Children’s Fitness, Children’s Food

To stop children getting too hungry, and lacking in energy, which can result in MOOD swings and LACK OF CONCENTRATION, we need to be feeding them every two to three hours. Adults also need this – it will help to get the metabolism going and help you deal with stress etc.  However, it’s not always easy to think of snack ideas to have between main meals. Here are a few ideas to get you started:

* Apple and a handful of unsalted nuts

* Low fat yogurt pot

* Cashews and raisins

* Mixed seeds and dried cranberries

* Raw fruit bar (read labels carefully for added ingredients)

* Cucumber and carrot slices with humus

* Mashed avocado on wheat free rye bread

* Rye bread with almond butter

* Yoghurt, blueberries and crushed almonds

* Roasted veggies and humus

* lean ham and melon slices

Cup of vegetable soup

* 2 x Hard boiled eggs

* Avocado and Prawns

Your snacks are the ideal opportunity to get in as many good nutrients as possible rather than simply be hungry between meals (that’s no fun!!!).  If you still feel hungry after snacks you may be dehydrated, so  have a glass of water to fill that gap. Coconut water is also another yummy option!