KidFit Online

(http://kidshealth.org/parent/nutrition_fit/nutrition/afterschool_snacks.html)

• Always make time to get your kids breakfast. Skipping breakfast can have many negative effects. Some of these negative effects are poor metabolisms, irritability, and poor attention spans.
• Choose breakfast foods that are rich in whole grains, protein and fiber.
• Stock your kitchen with healthy breakfast items such as eggs, fruit, and wholegrain cereal.
• Prepare as much as you can the night before to make things easier (get bowls, dishes and utensils ready, cut up fruit, etc.).
• Get the kids up 10 minutes earlier so they don’t have to rush through eating.
• Let the kids help plan and prepare breakfast so it becomes something fun and they look forward to doing!
• Have a few grab-and-go alternatives (fresh fruit, mini boxes of cereal, yogurt or smoothies, trail-mix) on days when there is little or no time to eat.
• Avoid serving toaster pastries like pop-tarts, fatty doughnuts and high sugar content breakfast bars!
• Set a good example by eating a healthy breakfast with your kids.
• Check out the 20 worst breakfast options chosen for kids (and their healthier alternatives) http://eatthis.womenshealthmag.com/slide/worst-supermarket-sweet-cereal?slideshow=77333#title.
(http://kidshealth.org/parent/nutrition_fit/nutrition/breakfast.html)
(Kidshealth.org)

• Encourage your kids to make some ‘Radical Resolutions’ this year and emphasize the importance of finishing whatever they start. Here are some suggestions for their list:
o I will drink milk and water and limit soda and fruit drinks.
o I will try to find a sport that I like (if I haven’t already) like basketball or soccer or an activity like playing tag, jumping rope, dancing or riding my bike, and do it at least three times a week!
o I will always wear a helmet when I ride my bike.
o I will eat fruits and vegetables everyday.

The Holiday season is right around the corner and we all know it can lead to some mouth-watering temptations that little hands can’t seem to stay away from! Here are some tips on how to keep everyone’s hands away from Santa’s plate of cookies:

• Start traditions with the family that don’t center around food. Instead of baking cookies and cakes, give your kids a holiday craft to work on! For ideas, CLICK HERE.
• If you just can’t put down the spatula and stop making brownies, try making them with Splenda, Truvia, or another calorie-free sweetener. Applesauce can also be substituted for the use of oils in many recipes.
• It’s a perfect time to take a walk with the family! Bundle everyone up and take a walk after the sun has set—check out all of the light displays in your neighborhood.
• Many people are making their holiday gifts this year to save money, which is great, but don’t feel obligated to make something full of calories! Bake your favorite casserole for a friend, have the kids put together trail mix for relatives, or if you want to get really creative, make and film a family video and email it to all of your friends wishing them a happy holiday.

Be sure to get the kids involved this holiday season and you’re sure to end 2009 with family-filled fun!

Before the weather gets too cold, Fall is the perfect time to get your family moving and set healthy habits that will last all winter!  Here are some activities you and your family can do this fall:

• Rake Leaves!  Raking leaves burns about 150 calories for a half an hour of hard work!  After everything has been raked, let the kids jump and play in the leaves–it’s a timeless fall activity that everyone loves!  Just be sure to dispose of your leaves in an economically friendly way–leaf and lawn bags are available at your nearest home improvement store.

• Take the family for a walk around the neighborhood or to a local park to see the magnificent colors of fall.
• Go to the a farm or farmer’s market one last time before they close for the winter!  Sweet potatoes, cotton, and popcorn can usually be picked until the end of November, and many farms have mazes and hayrides through the fall as well.
• Stuck with a rainy Fall day?  Get cozy, read a book together and sip some hot apple cider or hot chocolate made with skim milk! If you’re feeling adventurous, make an apple or pumpkin pie with Splenda!

Don’t let your child’s sweet tooth become a tooth ache this season! Follow these tips to have a safe and healthy Halloween:
• Go trick-or-treating with your child to ensure their safety. Remind them of all of the regular rules they should abide by—look both ways when crossing the street, not to run too far ahead of you, and to be aware of any teenage mischief makers that might be around that night.
• Keep your child’s candy bucket small. When it is filled, go back home and pass out candy to other trick-or-treaters with your child.
• Don’t keep the Halloween candy around until Thanksgiving—after a week or two, toss the uneaten candy away.
• Some great alternatives to passing out candy on Halloween: pretzels, peanuts, animal crackers, and even small toys can be a refreshing change of pace!

Keep an eye on your children this Halloween and let them enjoy the holiday without letting them go overboard!

Are your kids ready to go back to school?  More importantly, are YOU ready for your kids to go back to school?  Here are some ideas on how to get the school year started out right:

• Take your child to the doctor to get their yearly physical. A physical is usually required for children involved in sports, and you don’t want your child to be left behind because of a forgotten physical appointment!
• Go grocery shopping with your child and pick out healthy choices for their packed lunch. Short on inspiration? Check out our creative lunch ideas!
• Talk with your child about after-school activities. Is there something they’ve been wanting to try? Encourage your child to get involved in activities with their peers who have similar interests. There is no better time to take a look at the options your school offers, and it will give your child something to look forward to!
• Be sure to sign your child up for Physical Education classes. Gym class can give kids a much-needed break in their day to stretch out, burn off energy and have fun. Plus, when they get back to their desks, they are much more focused.

Don’t let the beginning of the school year stress you out! Be sure to prepare well to give your child all of the tools they need to succeed for another year!

School’s out! The kids may be bouncing off the walls due to their recent freedom, but there’s no need to panic about what to do with them this summer. Take advantage of their energy and excitement and get active with your family during this time! Kid Fit has some great ideas for what to do with your kids to keep them active and healthy this summer:

• Taking a trip to the pool on a hot day is surely a way to cool off. Swimming is an excellent activity for kids as it exercises many muscles that other sports don’t! Just be sure to slather on the sun screen and don’t buy too many sticky sweet treats during “adult swim!”
• Take a trip to a local community park—it’s a great place to let energy out on the playground, make new friends, and let the imagination go wild! Set ground rules on safety with your child before letting them loose—the last thing you want on a beautiful day at the park is for it to be ruined by an injury. Click here to read an article on keeping your child safe this summer.
• Teach your children all of the games you played before there was the internet—hopscotch, jumping rope, hula hooping, and tag will be just as fun for your kids as they once were for you!

So don’t be overwhelmed by the sudden shift to summer days—teaching your kids to be active and fit will keep them busy throughout these school-free months, as well as give them the lifelong tools they need to be healthy.

As the weather starts to warm up, learn how to enjoy spring by keeping fit and active. With an endless list of fun spring activities, Kidfit has narrowed it to three Spring activities to keep you boomin’ while its bloomin’.

• If it is one of those sunny spring days, go outside for a nature walk. With a friend or parent, take note of the trees, flowers, and plants in bloom this spring. Bring a camera to capture the sights!
• Plant a garden of spring flowers in your back yard. Plant, water, and enjoy them over the next few months. Get the sights of a nature walk without leaving your back yard.
• Everyone knows that April has its share of rainy days, so here are some activities to keep you dry and entertained: Stay inside your living room and make a fort out of pillows and blankets. For something more active, have a scavenger hunt for household items with a friend or family member. Even time yourself to make it a competition!

In like a lion, out like a lamb! March can be a toss up with weather, but it doesn’t have to be with fun! Rain, snow, or sun, be prepared to play inside and outside. Here are some creative games that will keep the fun going no matter the temperature:

–On those spring-like March days, grab some chalk and play anything from hopscotch to foursquare, or even just have some fun drawing. Its easy, inexpensive, and you’ll get exercise without even noticing.

–For those colder March days, stay inside and build a fort, complete a puzzle, or have a healthy indoor picnic with family or friends.

–Looking or something a little more energetic? Try an indoor scavenger hunt with a friend. Make a list of household items and race to see who can find them all the fastest!

Try these creative activities, and you’ll march into spring without missing a beat!