Childhood Obesity: A family problem with a family solution
Childhood obesity is becoming more and more prevalent in today’s culture of online interaction, video games, fast food and poor eating habits. As a result there is an increase of serious health issues associated with excess weight including high blood pressure, Type 2 Diabetes, gall bladder disease, heart disease and osteo-arthritis.
Except for smoking, obesity is now the number one preventable cause of death in this country according to Dr. Everett Koop, former Surgeon General.
Parents, teachers, coaches and all community leaders have a role in contributing to the health of our youth. Educating kids about healthy lifestyles and promoting physical activity is essential to their well-being. Overweight and obesity are supported by and a reflection of lifestyle.
To prevent obesity, there has to be a change in lifestyle. Simple.
Children’s lifestyle is set up and controlled by parents. Therefore parents concerned about overweight issues among their children must seriously evaluate family lifestyle. Family lifestyle not only affects the child today, but establishes life patterns for teen and adult years.
Excess body fat is a direct arithmetic equation. More calories consumed than burned equal excess weight. To balance the equation, parents must look at diet and exercise. Weight control becomes manageable with dietary and activity adjustments.
Exercise: The act of traveling one mile, walking, running, or crawling will burn 75 to 125 calories, depending on body size. Simply adding one mile per day to current lifestyle activities (approx. 20 minute walk) can help to control weight by 10 lbs. per year. Therefore 3 miles a day (approx. 1 hour walk) can control weight by 30 lbs a year!
Plan physical activity with your kids, Keep them in motion with outings to the park, bicycle rides, soccer, little league, swimming, etc. Join them in these activities for some quality family time.
Diet: Sweetened beverages have been shown to have doubled in consumption by children in the last decade. An extra soft drink a day gives a child 60% greater chance of being obese. Instead of drinking milk or water kids are consuming sugary drinks with empty calories. Sugary drinks and foods raise the blood sugar rapidly and lead to elevated blood insulin. Insulin is the “storage” hormone and while insulin is elevated the body cannot burn fat. Chronically elevated insulin prevents fat mobilization for energy and encourages fat storage.
Better food choices will become preferred when they are introduced progressively in small steps.
Changing diet from “empty calories” which lack nutrients to protein based snacks can significantly improve health and weight control. Consuming protein with every meal will eliminate sugar cravings. Choose milk, yogurt, soy milk, cheese, meats, fish, eggs, nuts, seeds, protein shakes, and protein bars. Protein in every meal and snack will control storage hormone insulin and slows the rate of sugar absorbtion. Also try to choose low Glycemic Index carbohydrates – whole grain or sprouted grain breads over white flour, apples and berries over bananas and pineapple, colorful vegetables over starchy root vegetables.
Exercise along with these diet changes reduces blood insulin levels and therefore encourages fat burning.
Make it a family project to support each other in these healthy lifestyle changes. Take the kids grocery shopping and have them each choose a healthy snack. Skip over the high fat and high sugar snacks for some healthy alternatives.
Try these protein-rich power pancakes.
1 large egg
½ cup large flake rolled oats
¼ cup 2% cottage cheese
2-3 Tbsp Protein Powder
1 tsp. Oil
½ tsp. Baking powder
Mix well and cook like a pancake. For topping try plain yogurt blended with ½ cup of berries.
