The Y recommends reading the Surgeon Generals "Call to Action" with ideas and tips on how to prevent and overcome obesity. One of the main I things a parent can do is set a good example. A parent certainly wouldn't let their young child smoke cigarettes, but getting them set up at an early age for heart disease may be more harmful than that. Here are my favorite tips from the Call of Action: 1. Stock the refrigerator/cabinets with healthy foods. Of coarse a child will pick cookies over veggies if given the choice! If it's not in the house, they won't eat it and will be forced to choose something healthy if they are really hungry. (Whining may happen, but oh well. If they whined for cigarettes, it would be a hands down NO!) 2. Discourage eating in front of the TV. I know that when I'm distracted, I eat faster, and this goes for children too. By slowing down and listening to their bodies, they will know when they are full. 3. Don't use food as a reward or withhold it as a punishment. I'm guilty of this one: "Finish your dinner or you won't get dessert!" This trains kids that they should eat when they are not hungry to get dessert. If dessert is a reward, it's associated with feeling good, hence "Comfort Food." 4. Be active for at least 60 minutes a day. This may seem like a no-brainer, but it's something that many kids aren't doing. Provide safe environments for kids to play (swimming, biking, etc.) and have certain hours of the day where no tv or video games are allowed. (If whining ensues, see #1.)
Even with extremely overweight children, weight loss should be gradual. You should never put a child on a strict diet (unless supervised by a physician) but you should teach them healthy eating habits right from the start. While my kids and I aren't overweight, we do eat quite a bit of fast food and it's something that I know I need to change. Now. -Jeannine Borasch, MS in Exercise Science & Health Promotion
I've got to admit, shopping for gym shoes can be challenging. There are so many brands and styles to choose from that it can be overwhelming. Here are a few tips that I have to make it a little less painful: 1. Find brands you like and stick with it. My favorite brands are Saucony and Avia because they fit my feet well. New Balance has cute styles but they don't fit well on me so I don't bother. This helps narrow it down! 2. Walmart and store brands are great for lots of things, but I don't recommend it for workout shoes. It's worth the investment in decent shoes because it affects your feet and knees and you'll go through them so quickly that you'll have wished you'd gotten better shoes in the first place. 3. Look for sales! You don't need to purchase the new style $150 shoes to get a decent pair. Outlet stores like Marshalls and TJ Maxx sell name brand shoes for less. 4. My (humble) opinion is that shoes do not need to be "broken in." If they are uncomfortable in the store, don't buy them. 5. This may seem obvious, but bring a pair of socks that you normally wear to the store to try on with the shoes.
What is your favorite brand? -Jeannine Borasch, MS in Exercise Science & Health Promotion
I love how this video shows real people doing Zumba, not only Fitness Models. This is what a real Zumba class is like- there are people of all ages and levels. It's really fun and not intimidating at all. (You can always stand in the back if you're nervous!) Zumba is included in your membership! If you're not a member, you can try out a class for free: Franz Ross Park YMCA: Wednesdays at 7:45pm, Fridays at 6:15pm and Saturdays at 9:35am. North Port YMCA: Wednesdays at 10am and Saturdays at 11am. Punta Gorda YMCA: Mondays at 5pm, Wednesdays at 9:45am and Fridays at 8:30am. -Jeannine Borasch, MS in Exercise Science & Health Promotion
Don't worry, one day of indulging isn't going to undo all of your hard work, but that doesn't mean you should go crazy and eat everything in sight. Here are my 4 Healthy Tips for enjoying the 4th of July: 1. Drink lots of water. Before you arrive to the party, bring a 16 oz bottle of water and drink it. Before dessert, drink another 16 oz. Often times we are really thirsty and we eat instead. Try not to waste calories on sugary drinks or beer. 2. Start a healthy tradition. The City of North Port is having their 4th Annual Firecracker 5k Run this year at Dallas White Park at 7:30am. (Only $15 and you can sign up the day of!) Waking up early and walking/running 3.1 miles will surely make you feel great and think twice about what you eat the rest of the day. Ok, maybe until 11am, but still... 3. Moderation. Are those cute American Flag cupcakes haunting you? Have half of one. Still hungry? Dig into that fruit salad for something sweet and healthy. Try to use a small plate if possible. 4. Do not keep (or take home) left-overs. If those beautiful cupcakes from #3 sit in your refrigerator, you're going to eat them. (Do not "keep them for the kids." ha!) Send them home with other guests or (gasp!) throw them away. By Tuesday when you're ready to go back to the Y you'll be really grateful you did. -Jeannine Borasch, MS in Exercise Science & Health Promotion
