KidFit Online

No one can deny how important it is for your kids to make friends. Interactions with other children their age teach them important social skills, like how to be a good friend, and how to maintain friendships and relationships. Children need this social interaction so that they feel like part of a group. But what if you child is an introvert?

It’s normal for some children to be attracted to more solitary activities. Your child may enjoy having friends but that doesn’t mean he or she can’t be perfectly content without this social interaction. If your child becomes easily tired of group activities, you don’t want to force him or her into social situations. Instead, find one or two friends that share similar interests with your child, like reading, art, or computers. By doing so, your child gets to do what he or she enjoys while still sharing a friendship bond.

And be careful your child doesn’t spend too much time in front of the TV, computer or video gaming system. Give him or her some options for small group activities, such as a small karate class or sports team that will allow them to interact with others without forcing them outside of their comfort zone.

Contributed by Solomon Brenner Author of Black Belt Parenting “the art of raising your child for success”. Master Brenner uses the Action Karate to teach self control so your child will not lose his temper, be disrespectful, cry to easily and accept responsibility. For more info write to Solomon_brenner @comcast.net.

Read the rest of this entry »

Excerpted from Chapter 12 of The Staying Healthy Shopper’s Guide: Feed Your Family Safely, by Elson Haas, M.D.

I know that it is often difficult to improve your habits for the benefit of others; this life-enhancing process needs to be something you do for yourself. However, if anyone can make positive changes, it is parents for the sake of their children. Improving your children’s health and helping them start with good habits begins with you. Here are my top-ten guidelines for parents who want to teach their children good nutritional habits.

Guideline Number One: The most effective way to get kids to eat healthfully is to set a good example! Young people are most influenced by what they see and experience, not by what they’re told. Therefore, what you do – how you live – has the greatest affect on shaping your kids’ behavior and their diets. Remember that the habits your children form while they’re young will probably be with them for life.

Guideline Number Two: Feed your children a balanced diet. Natural tastes for food develop early. If kids eat real food and develop a taste for fruits, vegetables and other delicious flavors from Nature, they won’t depend on the stronger and enhanced flavor of processed food. Prepare tasty foods and make sure your kids eat their nutritional foods first before allowing treats or desserts. A balanced diet for you and your children includes 70 to 80% wholesome, natural foods. Limit treats and watch out for excess sugar, caffeine in sodas and chocolates, and heavily processed foods laced with chemicals like colored dyes and preservatives.

Guideline Number Three: Don’t bribe your kids with sugar and other treats; rather encourage them with healthy foods and snacks. It is so easy to forget to take the time to deal with children’s true needs–which are really love and attention. When you’re busy, it’s a temptation to give them sodas, sweets or whatever, even TV, instead of you. This can create the habit of satisfying emotional needs with food or material things, so don’t get into the pattern of substituting food and sugary rewards for other needs.

Guideline Number Four: Have healthy snacks around the house for your kids – organic sliced apples, oranges, grapes or bananas; raisins or dates; almonds or other nuts; yogurt; pieces of cheese with healthy crackers; good chips and guacamole, salsa; and more. It’s a good practice to offer your children healthy snacks at least a couple of times a day, such as mid-morning or in their school lunch, and then after school. Around 3 to 4 PM is a time some parents call the witching hour – recognizing that their kids are becoming cranky and irritable, but not realizing that they may simply be fatigued or have low blood sugar.

Read and print a handy list of Healthy Snacks

Guideline Number Five: Get your children involved in shopping and preparing the foods that they like. When you go grocery shopping with them, allow them to choose a few appropriate treats. You could give them a budget, like $10, to spend on good choices when they help you shop for family groceries. Most children will appreciate learning to prepare food that they like. Younger ones will be enthused about playing “kitchen” and “restaurant” with the bigger kids or their parents. And be creative; together you may find some new taste treats.

Guideline Number Six: This involves helping your children learn about the Earth and gain the personal, first-hand experience of growing their own food. Plant a garden with your kids if you have the space, or if not, join with neighbors in a community garden. If you have only a patio or small deck, you can use planter’s boxes or hydroponic equipment to cultivate organic, fast-growing produce, such as tomatoes, strawberries, herbs, and lettuce for example. It’s magical for kids to watch things grow and eat foods fresh off the vine. Or get your kids to help you make tasty, nourishing and vital sprouts from seeds or beans, such alfalfa, sunflower, lentils or mung beans.

Guideline Number Seven: Organize your refrigerator and pantries in a way that allows the young ones to get the stuff that they want or that you want them to have. This makes it less easy for them to get the treats that you want to control. Even if they eat too much junk when they’re at their friends or when going out, encourage them to eat well whenever they can, and keep setting a good example. It will be worth it for you too in the long run!

Guideline Number Eight: Help your children to avoid or to limit their intake of foods with unhealthy additives. The basic additives to watch for and minimize with regard to children are: Artificial food colors in candies, drinks, and many other colored foods Excess refined sugar in a wide variety of processed foods and baked goods MSG (monosodium glutamate) found in soups, cereals, and crackers Aspartame (an artificial sweetener) found in sodas, candies, and gum Sodium nitrite in treated meats Sulfites and sulfur dioxide used in drying fruits and other preserved foods Hydrogenated fats found in many baked goods and cereals Olestra, the fake fat used in potato chips Also limit children’s intake of foods containing artificial flavorings, the preservatives BHT and BHA, and excess salt.

Guideline Number Nine: Look out for food allergies and reactions that are so common in children. They may manifest in ways that are not typically thought to be food related, even by some doctors. You will notice that when children limit foods causing their reactions, they will usually become clearer, more alert, and healthier. The delayed type of food allergy can cause more “hidden” reactions that may not appear until later that day or the next. For example, chronic ear fluid congestion (otitis media) is quite common in young children. When some children who have had chronic ear infections are taken off cow’s milk products, those with a dairy allergy or sensitivity will stop getting ear problems. I address this entire issue in my upcoming book, The False Fat Diet.

There are a number of other problems that relate to allergies and food reactions. These include skin problems, mood swings, and certain digestive complaints. Some of the most common foods that cause reactions in kids, besides milk include: eggs, peanuts, citrus fruits, and tomatoes. Since any specific food can cause an allergic reaction in any individual at any age, it’s wise for parents and their doctor to pay attention to this possibility.

Guideline Number Ten: Consider giving your children protective nutrient supplements. Children don’t need a lot of additional vitamins and minerals, especially if they eat a healthy, balanced diet. However, the requirement for many nutrients is high in the growing years, and providing nutritional insurance by giving your children a few additional supplements over and above the diet is a good idea. I suggest an age-appropriate multi-vitamin and mineral combination, preferably one from natural sources and without preservatives, sugar, or artificial food coloring. There are a variety of healthy brands at natural foods stores and through catalogues, and even pharmacies have good choices. Additional vitamin C, in amounts of 100-250 mg twice a day, can be helpful in maintaining health. Even more can be given if the child has allergies or becomes ill with a viral problem like a cold or flu. When kids are under stress, when they exercise more or travel on airplanes, or when they are exposed to chemicals–an anti-oxidant may be protective. Look for one that contains vitamins E and C, beta-carotene, a little selenium and zinc. Children really enjoy the Emergen-C powdered products from Alacer Corporation; about a half packet (500 mg) is appropriate for most children over age 4. This is another good way to supply additional vitamin C and trace minerals.

Additional Concerns for School
Overall, I suggest sending a wholesome and balanced bag-lunch to school with a good sandwich, some raw vegetables and fruit, healthier chips or cookies, and some milk, filtered water or juice.

What to Pack in a Healthy School Lunch

Note: Have a good lunchbox or one of the new thermal bags that keeps food hot or cold.

Sandwiches – on good-quality, nutritious whole grain bread: Tuna salad, Turkey (oven-roasted or other nitrite-free packaged or deli turkey), Almond or other nut butter with a natural fruit jam or sliced banana and honey.

• Apple or slices in small sealed container
• Other sliced fruit or a whole orange or banana
• Raisins (organic and sulfite-free if possible)
• Almonds or other nuts or seeds in a small baggie or container
• Sliced carrots or celery
• Leftovers from last night’s dinner – chicken, burrito or enchilada, pasta, and more
• Juice and water mixture, or just water, in a small thermos or send it cold to keep lunch cool

10 Ways to Encourage Children’s Healthy Eating Habits: a Summary

1. Set a good example by eating a healthy diet yourself.
2. Provide a balanced diet with a variety of tasty and nutritious foods.
3. Avoid using food as a reward, and encourage healthy snacks.
4. Have healthy snacks available, and offer them to your children at appropriate times, such as mid-morning when they’re home and in the afternoon after school.
5. Get kids involved in shopping and cooking.
6. Help children grow fresh food in a garden or planter box.
7. Organize your refrigerator and cupboards so that kids can get the right stuff for them.
8. Avoid the riskiest food additives–artificial colors, aspartame, BHT, MSG and excess sugar.
9. Look out for allergies and food reactions.
10. Ask your health practitioner about a quality children’s multi-vitamin/mineral (without additives and artificial colorings), as well as a little extra vitamin C, calcium, or any other appropriate children’s supplement.

Dr. Elson M. Haas
Integrated Medicine Physician
Founder/Director, Preventive Medical Center of Marin

http://www.elsonhaas.com

Generally, the best way to insure a safe and healthy diet is to eat meals that are prepared in your own home. However, many of us are eating away from home more than ever before. One of the keys to healthy eating is to plan your meals and snacks before you get hungry. Bring your own good quality food to work or school so that you have what you need when you need it. If you can’t make your own meals and snacks, find out where to go to get good, healthy food in your neighborhood and near your job.

Food and Kids

I know that it’s difficult to change your habits for the benefit of others; this needs to be something you do for yourself. However, if anyone should make positive changes, it is parents for the sake of their children. The most effective way to get kids to eat healthfully is to set a good example! Young people are most influenced by what they see and experience, not by what they’re told. Therefore, what you do–how you live–has the greatest effect on shaping your kids’ behavior and their diets. Remember that the habits your children form while they’re young will probably be with them for life. For more information see the article Nourishing Our Children and the final chapter in The Staying Healthy Shopper’s Guide book).

The typical school cafeteria generally offers meals with too much refined flour and sugars, starch, excess cheese, and artificial food colorings. Also, fast food conglomerates are beginning to buy their way into many school cafeterias across the country. I’m sorry but I cannot accept as a balanced meal for our children a high fat cheeseburger, salty French fries, and a sugary soda or a milkshake. Nor is processed macaroni and cheese and chocolate cake my idea of good nutrition. I ate these kinds of meals growing up and was overweight and congested with regular colds and allergies. The most common excuse is that kids won’t eat anything else. They will if you work with them. School lunches still should be nourishing and healthy. Otherwise the kids may be hyped up or dopey on sugar and food chemicals, which is hardly ideal for learning or cooperative behavior.

Let me say a few words about the Glycemic Index since I refer to it below. Sugar metabolism and high-sugar foods in the diet are a problem and are affecting obesity in children and adults, and the increased incidence of diabetes, as shown in numerous research studies. The Glycemic Index refers to how fast an individual food gets its sugar (glucose) into the blood stream. (See the article Starches and Sugars in Weight Gain.) Childhood overweight and insulin problems occur earlier and affect obesity and other diseases. So, if we love the children and ourselves, it is of value to find tasty alternatives to corn, potatoes, chips, refined cereal, bananas, lots of juice, and more of the foods high on the Index.

Healthy Lunch Ideas for the Whole Family:

Fresh Fruit
If you have access to organic produce or a farmers’ market, shop the sales (the good harvests) each week. Fruit tends to be a great favorite with kids, and also really healthy. The following fruits are lower on the Glycemic Index and are ones that kids tend to like:

• Apples and pears
• Oranges
• Berries (strawberries, blueberries, and raspberries)
• Stone fruits: cherries, peaches, nectarines, and plums
• Grapes (in moderation)
• Mangoes and kiwi fruit

Fruit and Good Digestion
For adults and children who have digestive problems, it’s important to have fruit or juice at a separate meal. Most people find that fruit moves through the digestive tract more quickly than other foods. In people who are sensitive, it can also speed up the rate that the entire lunch passes through the digestive tract. For those people, their food doesn’t stay in the stomach long enough and is only partly digested. Basic food combining practices suggests eating fruit by itself.

Protein
Here you’ll need to individualize the menu, based on two main factors: what your family will eat and whether they have any allergies.

• Fresh or Roasted Nuts. They travel well, and have a good balance of carbs and protein. Because they’re so dense, some children find them difficult to digest or not to their taste; in that case you can try nut butters–peanut butter, almond or cashew butter. Children may also enjoy fresh almonds or walnuts, and roasted cashews or mixed nuts. If they like peanuts, you can mix them with other nuts like almonds and pecans to enhance the flavor. Some salt is ok for children as they are active and need a little salt. (Note: Since peanuts can trigger allergies, it’s important to be sure your child can handle peanuts, or any food for that matter. See The False Fat Diet book for a discussion of allergies and how to detect them.)
• Yogurt. This is a beneficial food if your child tolerates dairy products. Since kids tend to like yogurt with sweetener or fruit, be sure it’s not too sweet by checking both the carbohydrate and sugar content on the label, as well as any chemicals used. Good yogurts include Horizon (organic), Brown Cow, and others; drinkable yogurt or kefir with added fruit, such as strawberry or raspberry; and non-dairy yogurt like organic soy yogurt are also popular.
• Other Dairy Products as tolerated. The jury is still out on dairy products. Thus, if you want to serve cheese, 1) be sure your family can digest dairy–both the milk sugar (lactose) and the milk protein (casein), and 2) serve in moderation. Dairy choices that children like include firm cheeses like Swiss or cheddar and cream cheeses. Adults are more likely to enjoy deli-style cottage cheese.
• Soy and Tofu Products. These foods can round out your lunch menu; they are often flavors your child likes. As you’ve probably observed, the response to soy and the ability to digest soybean products is quite individual. If you’re on a tight budget, perhaps serve them once a week. Good choices include prepared tofu salads and dips, braised tofu, and tofu “burgers.”
• Eggs (the best are free-range and organic). Be sure to send them chilled, in a thermos or with blue ice to avoid spoilage (which can be a real issue with eggs).
• Chicken, Turkey, Fish, and Meat. Tuna is a classic, and many children like chicken salad. On the other hand, many kids don’t like the combination of meat and vegetables (such as lettuce) on the same sandwich, particularly if it gets soggy. Some children prefer tofu mayonnaise, which eliminates the concern about botulism with egg-based mayo. A good recipe for tofu mayonnaise is included below. Whenever possible, buy your eggs, poultry, and meats organic. A popular recipe for turkey is included in A Cookbook for All Seasons on page 149.

Grains and Starches
Finding out the whole grains your child enjoys is a matter of trial and error.

• Good grains for cold weather include whole oats, quinoa, and brown rice. Almonds or other nuts can be cooked right along with oatmeal or brown rice.
• Whole wheat and multi-grain breads are good, and children may like them with tuna salad or peanut butter or cashew butter. Pocket sandwiches made with organic whole-wheat pita bread–it freezes well too. You may want to try a recipe such as Oatmeal Spice Cookies (see reference below) to pack for lunch.
• Sweet potatoes and yams are filling starches that are low on the Index.
• Some of our favorite autumn vegetables are high on the Index and tend to promote weight gain, especially corn and potatoes. Use those in moderation and build up a repertoire of recipes that include sweet potatoes or yams, beans (like black beans), and other whole grains.
• Burritos and wraps are good choices.

The link between sweets, starches and mood swings:

Children or adults who have mood swings – or hyper energy and then fatigue – may be sensitive to sugars. In that case, I encourage making sure there is protein in their lunch. When protein is eaten along with starchy foods higher on the Index, the whole meal is digested more slowly and the blood sugar is less likely to surge up (boosting energy rapidly) and then secondarily not drop too fast. This will avoid the result of fatigue, depression, or anger. Mood and energy usually parallel blood sugar, so the goal is to have some protein and some carbohydrate to keep blood sugar and energy steady. Although not perfect food combining, it is helpful for children and adults who are sugar sensitive.

Vegetables
Why don’t kids like vegetables?

One of the secrets is that fresh vegetables only taste good if they’ve been quick cooked and served immediately. So green beans, squashes, broccoli, and other vegetables tend to taste great if they’re braised or stir fried for no more than 10 minutes and then served immediately. Even 20 minutes later, they may have lost their flavor. By the next day, at lunchtime, they usually just aren’t the same. Better to serve vegetables once a day and have your child love them than to serve them as leftovers and find they haven’t been eaten. However, many kids will enjoy fresh carrot and celery sticks sent separately with some dip like ranch dressing, hummus, or avocado. Starchy vegetables, on the other hand, tend to keep pretty well. Examples are sweet potatoes, yams, rice, beans, etc.

Salads
You can make delicious salads to bring in your lunch. Salads that kids may also like include:

• Chunky salads that have no lettuce at all, including whatever fresh veggies your child likes. Since we now know that fats in moderation are healthy, you can make your salads more filling by including nuts or braised tofu chunks.
• Cold cuts (healthy ones please), cheeses, whole grain crackers, and your child’s favorite fresh veggies are good choices. There are now many commercially prepared lunches, with the addition of veggies. Since only you know the foods your child likes, you’re the ideal person to put the combination together.
• Guacamole and healthy chips. Just be sure to pack the guacamole separately in a container with a lid to keep it nice and fresh and to avoid spoiling.
• Cole slaw. Green or purple cabbage makes great slaw. You can add apples and fresh walnuts, or other variations your family likes. Go easy on the sweet dressings.
• Choice veggies. Based on what your child likes, you could pack hearts of romaine lettuce or the tender celery stalks. You don’t have to buy these special; just save them for your child and use the rest in your own salad. Other tasty choices include baby carrots, red or golden peppers, and various types of olives. You may even want to buy a variety of samples from the salad bar where you shop, and then make up your own combinations later based on what your family actually preferred.
• Adults like grain salads – see Tip 7 in the September 2001 Health Tips and the following recipe for a quick way to prepare them.

Dr. Elson M. Haas
Integrated Medicine Physician
Founder/Director, Preventive Medical Center of Marin

http://www.elsonhaas.com

Discover why the rich stay rich and the poor stay poor– Reading to Riches

Reading is possibly one of the most important activities for your children to be exposed to as they go through school. Exposure to reading should start even before your children are able to read. Reading to them when they are younger will increase the likelihood that they will enjoy and continue reading as they grow. Here are some ideas on how to get your kids involved in reading and keep them involved.

Reading before bedtime is a great way to get young children into books. Make story time more interesting by adding voices to different characters or getting your kids to act out scenes from the story. As they start to learn to read, get your children to read books to you instead. Stick with a few standards until they become too easy, and then move on to more difficult books.

If your children are getting older and seem less inclined to read, set up a quota system where a certain number of books read per month can earn them a special reward like the dinner of their choice or a trip to the zoo. Contact their friends’ parents and have them all read the same book at the same time so they can discuss it together.

Contributed by Solomon Brenner Author of Black Belt Parenting “the art of raising your child for success” Master Brenner uses Action Karate to teach self control so your child will not lose his temper, be disrespectful, cry too easily, and accept responsibility. For more info write to Solomon_brenner @comcast.net

Read the rest of this entry »

• This year after Thanksgiving dinner, don’t take a nap or watch football. Instead go for a long walk with the family!
• Look for some healthier holiday dinner recipes and/or alternates that include low-fats, calories and carbohydrates.
• Stress the importance of moderate portions when making and eating large holiday meals.