Layout Image

Archive for tips

Family Food Fights Rock!

A Few Food Tips…Hey there! We thought it would be great to share through a series of articles some ideas and tips that can help everyone in the family be happier, more active, a little less dependent on ‘technology entertainment” – a little more aware of all the choices we make for ourselves and those we love (most of the time!).

Sometimes it’s just hard to know what is the right thing to do – we are bombed each day with advertising, new studies and all the other ‘health’ news. It’s crazy to think anyone can keep up with all of it! It’s also very tough to make the right choices and stick with them. We know that by taking better care of yourself/family and becoming a healthier home, your rewards are plentiful! You and the family are happier, more confident, manage stress better, have more energy, etc. – and that list keeps going on and on!

Basically, whatever you do, you’ll do better if you are more fit! That is true from age 2 to age 102! So, our approach is simple … keep it simple. Using your common sense makes all the sense in the world. Making small changes, taking small steps and adjusting along the way is what works! Just going outside is a big deal – get outside and play! It’s natural for kids of all ages! Be creative – let everyone in the family suggest fun little activities!

We’ve found through common sense research that a family that has food fights together is a family we want to hang out with! We think that being realistic and not obsessing about food will help the whole family have a ‘healthy’ relationship with food. Learn together, be creative and experiment! Have fun! Here’s a few ideas about food for the family:

  • Let’s start early. Always eat breakfast. It matters, oh yes it does! It’s been proven to boost memory, help moods (we all need that one once in a while!) and gives you better test scores or work output, depending on how old of a kid you are! Be creative – and things like fruit are some health cereals are easy and fast to prepare!
  • Eat more colors! Yes, fruits and veggies! Have fun with it – try different things and eating seasonal foods can help save money as well. Chose whole foods over processed foods. If you can’t pronounce any thing on the ingredient list, it can’t be good!
  • Sweetened drinks = yuck! Yeah, these soft drinks and other sweetened beverages are a large contributor to bad health and bad mojo. It’s known as “America’s Other Drinking Problem.” So, you have to limit them, not even one a day is good for you. Even sports drinks that are promoted to aid in performance and recovery are sweetened. Be smart! Label read. Water is your best friend. Really!
  • Eat meals together! Please! Turn off the TV – sit down at the table and enjoy the food and each other as many days of the week as possible! Everyone benefits, and that’s how a really good food fight starts, with everyone present!
  • Be positive about food. Here we go; “experts” agree that how a family thinks and talks about food has a big impact on health now, and in the future. Be smart! All foods can fit in a balanced diet – just be sensible.

Kids Running & Funning!

Some Helpful Tips

Well, you’ve signed up your kids for the Princess Run or Little Dude Dash (or both!). You might be a runner yourself! No worries if you’re not. Running is really not that hard – the basic theory is this: fall forward and hope your feet catch up! As you learn more, there are form and techniques that can be used if your kid is interested in actually running further or faster, but running is as natural as laughing to most kids! Make it fun! Running can be a lifetime activity, so … as our friend Bart Yasso, The Mayor of Running and Chief Running Officer for Runner’s World Magazine always says, “Never limit where running can take you!” Good advice … thanks Mr. Mayor!

  • Make Running Fun – Running is fun and it should be fun. Don’t punish kids by making them run. Encourage kids to participate, to use their imagination and help create running fun wherever you go!
  • Running through the ages – How do kids develop in running? What should know about ‘helping’ kids with running? Well, it’s pretty simple and mostly common sense. Kids mature emotionally and physically at different rates, and so flexibility and enjoyment matter a great deal! Before puberty kids are always growing and changing. Excessive, systematic training may interfere with normal growth and cause injury in a child. Between the ages of 3 and 10, promote regular movement/exercise, which can include runs at an age appropriate level! Increase activity slowly and gradually, while keep the fun and creativity flowing! As they run more, the can learn a little more of good running form/technique.
    • Kids 5 and under generally haven’t really even developed a running gait yet, so they shouldn’t run in any real programs. They should just run with joy, and with short attention spans (like many of us older kids have) they can just create some ‘fun runs’ on their own as a natural play habit. So, while doing the Princess Run or Little Dude Dash – short spurts of running with some walking, skipping or other fun forward movement is how to get through it! Don’t even think about time other than the time you are sharing with them having fun!
    • Kids age 5 – 8 Yes, it is still all about the fun! Yes, there will be some running families where the kids want to ‘race’ the kids’ events. That’s fine as long as it is their choice and running is their love. Just keep the distances shorter. Princess Run and Little Dude Dash are perfect for this group. Remember to keep an eye on your kid for signs of discomfort and pain. “A child who says he or she is hurting or tired must be allowed to stop.” Bill Roberts, M.D., past president of the American College of Sports Medicine, has his own Happy Test. “How can you tell?” Smiles,” he says.
    • Kids ages 9 – 12 These ages have more growth and maturity, so there are more training and running options for this age. Many kids look to the track and the mile or the 1500 meters as the ‘long’ event. Some have their eyes set on a 5K, again there is no ‘one size fits all’ and the individual kid and their goals come into play. Running smart is still encouraged, as the kids are still growing. Too much too soon can also lead to burnout. So be smart, learn all you can. Talk to youth coaches and other runners. Encourage other sports activities as well. Enjoyment and love of the sport is our first priority!

Some of the best running advice ever: Run with Joy! Run with Joy! Run with Joy! Happy running and thanks for helping your kids be all they can be! They are the most remarkable people on the planet! They grow up fast, so make these moments count. As the always wise and clever Dr. Seuss said, “I’m glad we had the times together just to laugh and sing a song, seems like we just got started and then before you know it, the times we had together were gone.” Never take for granted the opportunity to spend time with a kid, this very moment matters! Oh, the possibilities …