The World Health Organization estimates that over 300 million adults are obese worldwide and even more disturbing is the number of severely obese children has nearly doubled in the U.S. between 1965 and 1980 (source: Alternative Medicine). A healthy diet and plenty of physical activity are important to keeping your weight in check and, even more importantly, minimizing the risk of health ailments and diseases.

The Importance of Physical Exercise

One of the most important tools we can teach our children is the importance of physical exercise. Children are naturally active and love to run around as one can see on a playground. As they get older, we find more challenges to ensure they are staying physically active as school demands might interfere, or lack of active role models and just everyday busy family life.

Despite these factors, there are things parents can do to help establish healthy exercise patterns that will last into adulthood which potentially could help them live a healthier and more productive life. I have always believed in the saying, “Health is wealth.”  It is pretty difficult to enjoy the other aspects of our life if we don’t have our health.

3 Ways to Get More Physically Active

Here are some tips to help motivate your children:

1.) Choose an age-appropriate activity.

Otherwise your child could become bored or frustrated. The Kids Health website provides excellent age-appropriate activities for your preschooler, school-age child or teenager. (Source: kidshealth.org).

2.) Provide many opportunities for them to be active.

Taking your child to a playground or involving them in sporting activities are key. Provide kids with choices to see what they really enjoy. For example, we tried a Ta Kuan Do class with some neighborhood friends. Half of the kids loved it, the others — including my daughter — did not like it at all. However, after we attended our first soccer class, she walked in the door with her shoulders back and announced that “she LOVED it.” By giving them opportunities to try out different sports, they can find what they truly enjoy doing.

3.) Keep the focus on fun.

Again this goes back to finding physical activities they enjoy. I’ve heard from my husband’s co-worker who coaches Little League Baseball that he can always tell when the child is there because his parents want him to play, and not necessarily because he enjoys the sport. Find an activity that your child really enjoys doing as they will more likely continue this activity into adulthood.

According to Kids Health, it is recommended that children six to 17 years of age do at least 60 minutes of physical activity a day. The activities could include riding their bike in the neighborhood, free play at home, recess, and active time at school or structured sports. I think most parents can attest to the fact that their children fall asleep faster if they have had a full day of activity. Which is a good thing for everyone (source: KidsHealth.org).

What can you do to motivate your children to stay active?

References:

1. Goldberg, Burton, Trivieri, Larry, and Anderson, John., Alternative Medicine – The Definitive Guide.  2nd Edition. Celestial Arts.
2. Kids Health Website: www.kidshealth.or

Melissa Northway, M.S. Human Nutrition, is a mom to a very active redhead, writes and owns Polka Dots Publishing. Her storybook app Penelope the Purple Pirate was inspired by her daughter’s love for adventure and she wanted to write about a strong female character that serves as a positive role model for girls and boys alike.  Penelope is a sort of modern-day Pippi Longstocking! You can read more at: www.melissanorthway.com and follow her @melissanorthway. And check out Penelope on Facebook as she loves to hand out pirate booty to her followers!

Tips for Living a Heart Healthy Lifestyle

Today, I would like to provide some easy steps to take to live a more heart-healthy lifestyle. Prevention is always best in my book! The Centers for Disease Control and Prevention stated that in 2010, coronary heart disease alone was projected to cost the United States$108.9 billion (Source: www.cdc.gov.) The American Heart Association has designed a program called Life’s Simple 7 with the goal of improved health by educating the public on best to live a more healthy life. The seven points they developed include: Get Active, Eat Better, Lose Weight, Stop Smoking, Control Cholesterol, Manage Blood Pressure, and Reduce Blood Sugar. There is even a test you can take to see how well you are doing at protecting your heart! (Source: http://mylifecheck.heart.org/) You can read more about their recommendations on their site here.

Get Tested

According to studies cited by the authors of Alternative Medicine – The Definitive Guide, 85 percent of all heart disease is caused by vulnerable plaque, which unfortunately cannot usually be detected by conventional cardiovascular diagnostic tests. They recommend that to effectively screen for vulnerable plaque, ultra-high-speed magnetic resonance imagining (MRI) may be required. Don’t feel you need to run out and get an MRI, but if you are at a risk for heart disease, keep this tool in mind.  The authors also recommend that people at risk should also be screened for infectious agents, as well as oxidized cholesterol, fibrinogen and homocysteine levels, and free-radical damage. These are all tests you can discuss with your doctor (Source: Alternative Medicine).

Eat Organic Foods

As far as diet changes or additions, try to make sure you eat organically as much as possible as organic foods are free of pesticides, herbicides, steroids, and antibiotics. Also increase your fiber intake with leafy green vegetables, fresh raw fruits, and psyllium. I could write pages upon pages about the benefits of monounsaturated oils such as olive oil, omega-3 oils such as fish oil and flaxseed oil, and omega-6 oils such as borage oil and evening primrose oil.

Eat Less Processed Foods

Try to avoid processed foods as much as possible.  I absolutely promise you will start to feel better the cleaner your food is. One trick I taught my five year-old is to look at the number of ingredients listed. If there is a long list of ingredients, especially ones you can’t even pronounce, then it is probably heavily processed.

Take Nutritional Supplements

Some nutritional supplements known to improve cardiovascular conditions include: beta carotene; vitamins B3 (niacin), B6, B12, C, and E; folic acid; the minerals calcium, chromium, magnesium, potassium, and selenium; the amino acids L-arginine, L-taurine, and L-carnitine; coenzyme Q10; and pycnogenol. (Source: Alternative Medicine.)  A good multivitamin can provide many of these nutrients listed above. It would be best to work with a health provider to determine the best amounts to take for your body!

Make Healthy Lifestyle Changes

Though heart disease causes half of all deaths in the United States, many health professionals feel that it is one of the most preventable chronic degenerative diseases. Heart healthy steps include making healthy dietary changes, exercise, stress reduction, and nutritional supplementation. Little changes can be made daily and always talk with your health provider if you have questions or concerns.

 What are you doing to prevent heart disease?

References:

1. Goldberg, Burton., Trivieri, Larry, and Anderson, John., Alternative Medicine- The Definitive Guide. Second Edition. Celestial Arts.
2. Centers for Disease Control and Prevention.  CDC – DHDSP – Fact Sheets – Women and Heart Disease Fact Sheet.  www.cdc.gov
3. The American Heart Association. Life’s Simple 7 Sheet. http://mylifecheck.heart.org/

Photo courtesy of flickr.

Melissa Northway, M.S. Human Nutrition, is a mom, writer and her storybook app Penelope the Purple Pirate has been chosen as a Top 10 Must-Have eBook by lilsugar of Popsugar.com and a Top 10 Educational iPad App by Digital Storytime.  She does consulting work for companies interested in marketing their apps or eBooks. She can be reached at: mcube@sbcglobal.net and http://www.melissanorthway.com or @melissanorthway. See my review of The Hunger Games coming next week.

In the winter of 2010, a friend who played roller derby in another state said she was moving back to Utah County and wanted to start a roller derby league here. At this time I had only watched a couple bouts (games) and wasn’t sure I was fit enough to play because I had just had a baby at the end of August and I was still breastfeeding, but at the same time, I knew this was a great way for me to get back into shape and I love to play sports. We first meet in January 2011 at Classic in Orem, and that’s when it started — my love for roller derby and the beginning of the Happy Valley Derby Darlins.

I am a stay at home mom to four children, I don’t have a gym membership, I don’t enjoy running or jogging, and I definitely love food too much to diet. The best thing about roller derby is that you don’t have to be the most athletic person or even the most fit person to play.

Roller derby girls come in all shapes and sizes and there is a position for you regardless of what shape you are in, and it gets you into shape! It does take a lot of hard work, practice, and dedication, but what team sport doesn’t? When I started roller derby, I did it so I could have me time. I wanted to interact with other women while at the same time doing something that could help me get into shape and relieve my stress of being home all day with four crazy and loveable children. Roller derby has turned into so much more.

I honestly couldn’t image my life without roller derby and the women I practice and play with on my team. I find myself surround by friends. There isn’t a day where I don’t get a text, email, chat, phone call, or facebook message from someone on the league. They are truly your ‘other’ family.

I practice two times a week with the league and sometimes more on the side whether at classic skating with the family or outside when it is warmer while the kids ride their bikes. I still get to be the best stay-at-home mom and wife that I can be. Practices are in the evening so I am still able to help with homework, make dinner, and tuck my youngest two children into bed. Bouts (games) are on weekends and I still have plenty of family time. I love it!

And my body? Well, I love my body more than I ever have. I am more confident, I cannot wait to get into a swim suit this summer, I feel good about myself, I have more energy, and the feeling that I’ve accomplished something such as playing roller derby and getting into shape makes me smile.

To learn more about roller derby, visit www.wftda.com. To see if you have a local roller derby league visit www.derbyroster.com.

What is your hobby? What are you doing to make sure you are getting in some Me Time?

Nicole Parker is a wife, SAHM of four, and business owner of Stuff To Scrap, a online digital scrapbooking store and community.  She loves to spend time with her family, play roller derby, digital scrapbook, photography and to cook. You can find her blog at www.digi-designs.blogspot.com or facebook at www.facebook.com/digidesignsbynicole.

If someone you love has caused the anger, try to separate yourself from them or request a time out. This is a great example to your children. I know when my daughter would get angry, we would put her in time out to cool off and it can be a great teaching opportunity for your children. By explaining to them that Moms and Dads have to take a time out too, they will realize that their time outs have meaning and a purpose more important than just making them miserable. They will see it less as a form of punishment, but as something that everyone has to do for their health, like brushing their teeth or taking care of their personal hygiene.

When you think about it, anger is a good thing. It can help us when we, or our children, are in danger. It can keep us from being taken advantage of by others. We just have to be careful what we do with all that extra energy.

I highly recommend doing something active to release it and then find a quiet place — like that time out zone — to map out a plan to handle the situation if it is necessary. Rarely is any relationship a bed of roses and at one point, you will need a strategy to help you deal with your anger. Remember feeling angry is fine, it is what you do with it that makes the difference.

How do you deal with anger in a healthy way?

Photo courtesy of Flickr.

Alicia Ivey is a mother of one, a wife and a student. She enjoys helping her daughter get her modeling and acting career started, and she has enjoyed singing and speaking at different venues for over 25 years. During her spare time, Alicia enjoys freelance writing for mybabyclothes.com. Your little ones will be ready to go out on the town with their cute baby clothes, stylish baby hats or adorable baby headbands.

It is quite amazing to think that life expectancy has tripled over the course of human history. Some say that the theoretical maximum life span of 120 years is elusive, but we can take measures to ensure that we reduce the risk of developing age-related illnesses.

In my nutrition studies, I came across the concept of Longevity medicine. Longevity medicine uses the latest findings in genetics as well as proven alternative therapies to detect and prevent age-related illness and extend one’s life span (Source:  Alternative Medicine: The Definitive Guide).

So what is aging exactly? Aging is the process of deterioration that causes changes in your body. According to Dr. Elson Hass, Director of Preventative Medical Center of Marin, California, “Many subtle and gross changes in the cardiovascular and respiratory systems lead to poor delivery of oxygen and nutrients in the tissues. It is the diminishing levels of oxygen in the body along with nutrient deficiencies that lie behind most of the problems of aging.”

Dr. Hass goes on to say that “good colon function and elimination are important to prevent constipation and diverticular disease.” (Source: Alternative Medicine: The Definitive Guide).

Conclusions About the Aging Process

There are things we can do to help slow down the aging process. And many studies back this claim! The Baltimore Longitudinal Study on Aging (BLSA), which began in 1958, is the oldest and most famous investigation into the process of aging.  After four decades of BLSA research led to the following conclusions:

• Disease is not an inevitable by-product of the natural aging process. Many people have the mindset that the aches and pains they acquire over time is a natural occurrence as they get older. This study has determined that this isn’t necessarily true.

• The human aging process varies from person to person. And most interesting is the discovery that even within the same individual, different organs and bodily systems can age at different rates.

• Genetic, lifestyle, and disease processes together affect the rate at which a person ages. How much is aging genetic? How much is it lifestyle? These are good questions that are still trying to be answered. But we do have a choice on the lifestyle choices we make a day to day (Source: Alternative Medicine: The Definitive Guide).

3 Steps to Age Gracefully

• Caloric Restriction: Though animal studies have shown that severe caloric restriction has shown to increase life expectancy, the same benefits of caloric restriction are not know to benefit humans. However, based on research insurance companies have acquired over time, they have discovered that those individuals either severely overweight or underweight have the shortest lifespan. And those individuals whose weight fell just below the average weight for their height had the longest lifespan (Source: Encyclopedia of Natural Medicine).

• Exercise: It may sound redundant but it has been determined that the better shape you are in physically, the better the chances of living a longer and healthier life. Exercise helps the mind and body stay sound.

• Dietary Antioxidants:  According to the Naturopathic Doctors who wrote Encyclopedia of Natural Medicine, “Several studies in animals have demonstrated that dietary antioxidants can definitely increase life expectancy.” These include: vitamin C and E, selenium, beta-carotene, flavonoids, sulfur-containing amino acids, and coenzyme Q10 (Source: Encyclopedia of Natural Medicine).

People are seeking answers on how to live a longer and healthier life. I believe that longevity medicine is something we will be hearing more and more about in the media. Longevity medicine looks at the whole picture as it incorporates techniques from allopathic disciplines, naturopathic medicine, traditional Chinese medicine, nutrition, exercise as well as breakthroughs in biotechnology. Here is to a life well-lived and symptom free!

 What are you doing to live a longer and healthier life? What steps can you make this year to live longer?

Picture courtesy of flickr.

References:

• Goldberg, Burton. Alternative Medicine: The Definitive Guide. Second Edition. Celestial Arts.
• Murray, Micheal, N.D., Pizzorno, Joseph, N.D., Encyclopedia of Natural Medicine. Revised 2^nd Edition. Three Rivers Press.

Melissa Northway, M.S. in Human Nutrition, is a mom, writer, and her company, Polka Dots Publishing, produces children’s picture book apps.  Her first storybook app, Penelope the Purple Pirate, has been chosen as a Top 10 Educational iPad App.  You can read more about Penelope here:  http://melissanorthway.com/news.html . And follow Penelope the Purple Pirate on Facebook to learn about more Penelope’s giveaways. You can reach Melissa at: @melissanorthway and mcube@sbcglobal.net.

For me, it lapses into an unknown place between poopy diapers, preparing meals, coloring, and giving baths. Before I know it, the goal I had set for myself hasn’t even begun. I’ve been down this post-pregnancy road three times now and I’ve made mistakes. In fact, I’ve made lots of mistakes!

As a mom, I have this instinct that tells me that I have to take care of these little people as best I can. They are my priority. Taking care of me is set aside — last on my list of things to do. Can you relate?

You are not alone! Let’s do this together.

How To Get Fit and Maintain a Healthy Lifestyle

The following are baby steps that you can take to get fit and maintain a healthy lifestyle:

Start Where You Are

Don’t stress over setting lofty goals and exaggerated transformations. Set goals for the next 60 days. Don’t worry about being perfect. Just be better.

Move Your Body

If you can, go to the gym! There is no better option than time alone to focus on fitness. If guilt is holding you back, I understand. I’ve been there and I have the t-shirt (in a variety of sizes too). Your kids need mom to be healthy. You are the cornerstone of the family and taking care of yourself is just as much for them as it is for you.  But if you absolutely cannot get time away from your kids: you must move with the kids. This means PLAY, I mean, really PLAY! Dance like crazy for 10 minutes three times a day. Do extra laps up and down the stairs when you need to do the laundry. Lift hand weights, buying each child 2 lb dumbbells do to the moves with you. Get creative. You just have to be purposeful with your time! You CAN do this.

Focus On Food

Let’s not say “diet”, let’s say “conscious eating”. What is going into your mouth? If your answer is “I don’t know” or you are thinking “my child’s leftovers”, I hereby release you from the mommy zombie eating. Did you know that you don’t have to finish your child’s plate? While some may call this wasteful, I call it self-preservation.  Also, you MUST drink more water. I’m confident 99% of you don’t drink enough. 64 oz of water isn’t enough. You should drink half your body weight in ounces. This means that 64 oz is only good enough if you are 128 lbs or less. Water helps you detoxify and boosts your metabolism (which means staying hydrated helps you lose weight). It’s worth doing.

Bottom Line: Health is a gift you can’t buy and is something that you can’t afford to lose. You are worth it! Make time for yourself, get your family involved, make better decisions, ditch the guilt, and get healthy!

What are your New Year’s Resolutions? Do they involved getting into shape? How will you reach your goals?

Photo provided by Devin Noel Photography.

Jeannette A. Kennedy, MS, DC is a science geek turned mom of three who simply tries to do her best every day.

She always thought she’d be a superwoman doctor: helping patients to be healthy and strong, questioning the status quo, and making great strides for health professionals. She never thought she would choose another life, staying home, raising children, and even homeschooling! That is…until the first child was born. Then she realized there is no better way to leave a lasting impression than to be an awesome mom.

Jeannette is a seeker of knowledge, particularly of health, science, and all things kids. She holds a Masters Degree in Biomedical Science from the Medical University of South Carolina and a Doctor of Chiropractic Degree from Logan University. She is a social media junkie and a novice blogger excited about developing her own space to share her thoughts and ideas.

She and her husband, Dr. Jerry Kennedy, own and operate Midwest Upper Cervical in Belleville, IL where they raise their three children: Shaelin (6 years), Knox (2 years), and Beckham (5 months). 

But there is another, equally damaging threat to our children’s health that we also need to address: the lack of space and time that kids get to move and play at school. Anyone who has a child knows that children simply aren’t built to sit for prolonged periods of time. They are built to wiggle, bounce, jump, and run.

So why are schools across the country increasing desk time and decreasing play time? It’s not just a matter of physical health—the decline of play is also linked to ADHD; behavioral problems; and stunted social, cognitive, and creative development.

3 Ways to Make Sure Your Child Gets More Play Time

Are you concerned that your child’s school is all work and no play? Here are three actions you can take this fall:

Courtesy of KaBOOM!

1. Launch a recess campaign

In the midst of educational testing frenzy, recess is increasingly absent from the school day, despite the fact that recess offers nearly half (42 percent) of chances kids get to be physically active during the school year. Not only that, but recess has been proven to help children’s attention, classroom behavior, and achievement test scores. Children in Finnish elementary schools—who get an average of 75 minutes of recess a day—consistently rank higher than U.S. children in International Student Assessment Scores. You can rally your school community to get recess reinstated or to incorporate more recess into the school day by starting your own “Right to Recess” Campaign.

Courtesy of KaBOOM!

2. Organize a Play-a-Thon

Can you believe that some kids have never played Red Rover or fallen down in a three-legged race? In fact, many classic outdoor games are now deemed too “dangerous” for kids on the schoolyard. In Spring 2011, the NY State Department of Health went public with a list of classic games that pose a “significant risk of injury,” including wiffleball, Red Rover, dodgeball, kickball, freeze tag, capture the flag, and tetherball. A Play-a-Thon, or Play Day, is a chance to gather your school community to build awareness for the importance of play and teach kids those old-fashioned games that we all know and love. It can also double as a fundraiser for purchasing more play equipment or upgrading your school playground.

Courtesy of MoBikeFed

3. Start a “walking school bus”

While 71 percent of adults walked or rode their bicycles to school as children, a mere 17 percent of their own children currently do so. Parents often cite safety issues as one of the primary reasons they are reluctant to allow their children to walk to school, but there is always safety in numbers. A walking school bus is a group of children walking to school with one or more adults. It can be as informal as two families taking turns walking their children to school, or as structured as a route with meeting points, a timetable, and a regularly rotating schedule of trained volunteers.

Ready to get started? Sign this Back-to-School Pledge and get a free copy of How to Save Play at Your School, featuring these and 12 additional actions you can take this fall.

What type of playground does your child’s school have? What does your school do to make sure your kids get enough play time at school?

Kerala Taylor is a proud stepmom, expecting mom, and Senior Manager of Online Content & Outreach at KaBOOM!, a national nonprofit dedicated to saving play for America’s children. She is passionate about getting kids unplugged and about building community through outdoor play. You can follow KaBOOM! on Twitter: @kaboom.

Frigidaire and Jennifer Garner Partner With SavetheChildren.org

Last month, Frigidaire launched their Kids’ Cooking Academy. This new initiative is geared toward encouraging moms to provide their children with healthy lifestyles and nutritious snacks, and centers around the website MakeTimeForChange.com. It is in partnership with the nonprofit Save the Children, whose mission is to save childrens’ lives after natural disasters with food, medical care, and education and stay to help communities rebuild through long-term recovery programs addressing poverty, hunger, illiteracy and disease.

Specifically, how it works is this: Frigidaire and Jennifer Garner are supporting Save the Children’s CHANGE program, which promotes healthier lifestyles for children living in poverty in the U.S. by providing nutritious snacks and regular opportunities for children to be physically active. Frigidaire has committed to donate $500,000 to this worthy cause. Each day you visit the Kids’ Cooking Academy website, Frigidaire will donate $1 to Save the Children to help provide nutritious snacks and promote healthier lifestyles for children living in poverty in the U.S.

3 Resources the Kids’ Cooking Academy Website Offers Moms

If you’re anything like me, as a mom, you’re always looking for quick and simple tips on how to raise healthy and nutritious children. The Frigidaire website provides three resources for moms that do just that:

1. Tip of the Day: I love that they feature a tip of the day for cooking with kids. Today’s tip? To bake muffins with your children and have them offer up healthy snacks to toss into traditional recipes. For example, add dates and raisins to blueberry muffins.
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2. Featured Recipe: They provide one featured recipe with a how-to video and written instructions. Today’s was a Zucchini Parmesan Frittata. Mmmm!
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3. How-To Videos: Chef Mary Sue Milliken offers hands-on instructions for how to make some of the great recipes featured on the site. What I love the most is that they are kid friendly. The goal is to get your kids in the kitchen with you and to cook healthy meals together. My son would especially love these Apple Cinnamon Hand Pies.

What tips do you have for helping your kids eat healthy and nutritious meals an snacks?

Make a Difference

1. Visit the Kids’ Cooking Academy website and Frigidaire will donate $1 to Save the Children to help provide nutritious snacks and promote healthier lifestyles for children living in poverty in the U.S.
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2. Visit our Health and Wellness forum to share your ideas for teaching kids to eat and live healthy.