It’s Monday
It’s the first day of Spring
It’s my third IEP meeting in 7 weeks.
I told our son this morning I would be back at school today and that he would come in to say hi.
Read more on Monday Morning Moment…
It’s Monday
It’s the first day of Spring
It’s my third IEP meeting in 7 weeks.
I told our son this morning I would be back at school today and that he would come in to say hi.
Read more on Monday Morning Moment…
Today I want to focus on changes in the home that can create a culture of health. The proactive culture in the home that can arm your child with the needed skills for growing up healthy and having a normal weight in the 21st century. It is time to prove the predictors of gloom and doom wrong.
I find most parents today try to do a better job. They are dropping sugar drinks, introducing more fruits and veggies. I have witnessed this gradual but dramatic shift in parenting over the past 10 years- parents want the better choice. But is this enough? We are bombarded with the new processed foods: the “healthy” choices and labels covered with claims of health benefits.
The home and habits of the parents define what is normal. Up to age 12, children most of their habits from their home. They want to grow up to be like their parents.
What does your kitchen teach your child? Is the pantry full of crackers, pretzels, granola. Instant oatmeal and protein bars? if so, processed, high sugar/carb diet is still the norm. Change it up with Rolled Oats, Nuts, Beans, Ground flax, Olive oil, Vinegar, and Whole Grain Crackers.
If you open the fridge to find bottled dressings with added sugar, nondairy sweetened creamers, ketchup, diet sodas, chicken nuggets, muffins and lunch “meat”, then your health message can become totally lost.
You may be surprised the difference that occurs when you are greeted with Pitchers of water infused with cucumbers or citrus, milk, yogurt, cheese, fresh salsa, natural peanut butter, whole grain bread, veggies whole and cut up for easy access, sliced turkey breast and fruit. Creating a kitchen that says we value health benefits the entire family.
The new norm is for the home to be a culture of health. There is no question that a high plant based diet is a key ingredient to good health and a healthy weight. Trying to get a higher plant based diet becomes a challenge for every member of the family- but the effort and the knowledge of the necessity becomes the norm. Children should be aware of the difference between food and food product. Processed foods and added sugars need to be minimized. Sugar drinks are confined to small amounts of real juice.
It is not just about calories; the quality of the food matters. When we treat our body normal- with movement and food, beautiful things happen. Animals and humans have a weight control thermostat in the brain- just like regulating their temperature it works to regulate their energy intake and output (metabolism).
All animals in the wild maintain their adult weight throughout their life span; there is no obesity. In obesity, the regulatory system has become disrupted. In future topics we will explore how this disruption occurs.
Create early habits that promote normal body weight for a lifetime:
1. Instill the concept of mealtime in your children. A family sit down meal is ideal but it is not always feasible. But everyone can develop the habit of mealtime is the time to sit at the kitchen table without the distraction of TV or computer; this includes the after school “meal”. The entire family adopts this habit. Unrestricted snacking promotes grazing habits and mindless eating. Both have been shown to be associated with weight gain in adults. Teaching habits of mealtime can be one of the most important habits that parents can instill in their children.
2. What is a meal? Most meals (for all family members) should contain protein and veggies. Use MyPlate as a guide. Grains should be “whole grains”. Processed grains and added sugars do not add nutrient value; they should be minimal and viewed as a occasional treat, not as the meal.
3. Teach your children how to read food labels. What is in that food? Does it contain added sugars? High fructose corn syrup?
4. Get your child involved in the healthy eating preparation. Family grocery shopping trips, challenges to pick out new veggies to try, reading labels together, cooking together.
5. Healthy Breakfast. Add whole grains (i.e. Steel Cut Oatmeal or Ezekiel toast) and Protein (i.e. Yogurt, Natural Peanut Butter, Chicken, Fish or Egg). Breakfast is a key factor in maintaining normal weight.
6. Drink water. Make it look appealing.
Children need to be taught that sugar drinks can cause harm. The American Heart Association recommends that children and teens drastically reduce sugar intake and get less than 100 calories a day from all sugar beverages (a can of soda contains about 150 cal).
Don’t forget activity. I envision a norm where parents come home from work only to realize they have not gotten enough movement in. They put on their workout clothes and head out for a walk. And of course, if any of their kids have missed their needed activity they know they better join in. Studies have shown that children learn best what their parents mentor.
Every day I work with children and their families that are beginning the struggle of abnormal weight. My passion: help that child get off the abnormal road and onto a road of health before excess weight and preventing associated health issues become a lifelong struggle. Prevention is key.
My message today, the new normal is not just for the child that is showing the signs of weight gain. Every child needs to be equipped for the road ahead. They will sit one day at work, and who knows what types of processed foods or pills will be in easy reach. Give them the knowledge and tools to recognize normal. Mentor to them the drive and need to make taking care of your health a daily part of your life
Read more on CREATE THE NEW NORMAL IN YOUR HOME AND LIFESTYLE – Part 2…
Please join us for our first annual A Night In Narnia Prom! This will be a festive night of food, dancing and making new friends on March 18, 2017 from 6-9 PM
Read more on RAIN’s 1st Annual Night In Narnia Prom…
This is a short and sweet moment to share.
There was a school play at our son’s local middle school, he has a friend that invited him to go and see it.
Not only did he go, but he went with his friend and no parent. He succeeded, there were no issues and he had fun.
Read more on Monday Morning Moment…
When you read about the obesity epidemic in America, countless researchers refer to the obesogenic diet and culture. We grew up with it in the 80’s and 90’s. The Western Diet, and per Wikipedia also called the “meat-sweet” diet.
Read more on CREATE THE NEW NORMAL IN YOUR HOME AND LIFESTYLE…
The 11th Annual Deep Run High School Marathon Dance The Deep Run High School Marathon Dance is a student run function that aims to raise money for 12 local organizations annually. In its 10 year history, they have raised more than $1.7 million. The event has progressed from a small dance in the high school gym to an event that brings the entire community together. So far, the cumulative total of $1.7 million has been raised to help a total of 90 local organizations around the Richmond community.“I can’t believe we’re on year eleven already,” Ms. Kern, a teacher and coordinator of the dance, exclaims. “It’s been crazy, and every year it’s such a huge undertaking.”
Read more on Deep Run Marathon Dance Getting Ready To Do It Again…
As many of you know, I turned 50 a few months ago. One of the things I “earned” with this new number, is the gift of having to schedule a colonoscopy.
Read more on Life Happens & March Is Colon Cancer Screening Month- Read On…
I know we all tell our loved ones what they should do for themselves, we also spend lots of time taking care of all of those around us. What do we do for ourselves? Some are better than this at others, I fall in the middle with sometimes making some effort for me, but never really a priority. So, each month, I am going to suggest a few things that we can do to take care of us! Yup- US! We deserve it, we need it and we can do it.
Read more on 5 Things To Start Doing For Yourself TODAY ( No Costs Involved)…
Dancing Lessons tells the story of Ever, an introverted young professor with Asperger’s Syndrome, who seeks out instruction from his neighbor, an out-of-commission Broadway dancer. As the unlikely relationship unfolds, the two make hilarious and heartwarming discoveries about themselves and each other. A quirky romantic comedy, Dancing Lessons made its world premiere at Barrington Stage Company in 2014.
Read more on Virginia Rep’s Play About Asperger’s & “Dancing Lessons”…
This month we are sharing books on tolerance & kindness.Tricia Greene, KNOWDifferent’s community liaison, takes over the monthly column. If there are books you would like her to look into or topics you want covered, email her here and she will be on it!
Read more on Books to Teach Our Children Tolerance and Kindness…