A Happy Healthy New Year

What is the number one New Year's resolution? At the top of the list for most people is losing weight. Obesity has become such a problem in this country that over sixty percent of adult Americans are either overweight or obese. According to the Centers for Disease Control and Prevention, over the past three decades the childhood obesity rate has more than doubled for preschool children and for ages 6 to19 years, it has almost tripled!

I became very concerned about health and fitness for children when my three oldest children attended Salem Elementary School. I was teaching aerobics to adults three times a week. Then Rhythmic Aerobics came out with program called “Huff and Puff” aerobics designed especially for children. I volunteered to teach each grade level for 30 minutes once a week. My goal was to teach them ways to get aerobic exercise every day at home by jogging, walking, riding bikes, jumping the rope and other fitness activities. I wanted the children to spend after school hours getting exercise instead of watching TV and playing video games.

Exercise is essential in losing weight but you also need a healthy eating plan. Another statistic that is troubling to me is nearly one-third of children age 4 to19 eat fast food every day. The results are approximately six extra pounds gained per year, per child. This is a bad habit that must be broken. I believe the key to helping them have better nutrition is for parents to make a permanent change in their family's lifestyle. We need to spend more time with our children eating meals together that are well-balanced and include plenty of fruits and vegetables, a wonderful source for fiber.

The most important meal of the day is breakfast, but too often it is a meal that is easy to skip. When you skip breakfast, your metabolic rate slows down and your blood sugar level drops. The result is you feel hungry and have less energy. Often you end up having a high fat, sweet snack to carry you over until lunch. At lunch and dinner you might eat extra servings or bigger portions. Your total calories will be higher than if you would have taken time to eat a good breakfast.

Start the day with a breakfast that includes protien, carbohydrates and fruit. A good choice would be protein fiber cereal like oatmeal, granola or bran flakes with milk or yogurt. Add in fruit like grated apples, bananas or raisins. Your body will feel nourished and satisfied. When children eat a good breakfast they will do better in school, being able to focus and concentrate on learning. Teachers will notice fewer behavioral problems because their nutritional needs are being met. They will have more energy for exercise and fitness activities. It can also help them lose weight because they will be less likely to overeat the rest of the day.

A good resolution for the New Year is to help your family avoid obesity and the health risks that can result such as heart disease, high blood pressure and diabetes. Here are some ways parents can help:

• Have the whole family change their lifestyle to promote good health habits.
• Eat meals as a family instead of while watching television or at the computer.
• Plan meals that are lower in fat and higher in fiber, including 5 fruits and vegetables a day.
• Teach them to control portions and consume less calories.
• Be aware of what your children are eating at school and between meals.
• Provide healthy snacks for between meals, avoiding soda and junk food.
• Do not use food as a bribe or a reward.
• Start exercising with them daily and have a more active lifestyle.
• Try to limit the time children spend watching TV and playing video games.
• Teach them by example that exercise and healthy eating are important.

Have a happy and healthy New Year!

Low Fat Granola

2 cups rolled oats
2 cups rolled six grain mix*
1/2 cup wheat germ
1/2 cup flaked coconut
1/2 cup sliced almonds
5 Tbsp. brown sugar
1/2 tsp. salt
1/4 cup canola oil
1/4 cup water
5 Tbsp. honey
1 tsp. vanilla
dried fruit

Mix together rolled oats, six grain mix, wheat germ, coconut, almonds, brown sugar and salt. In a sauce pan combine oil, water and honey and bring to a boil. Remove from heat and add vanilla. Toss both mixtures together and spread on a large sheet cake pan that has been sprayed with cooking spray. Bake in a preheated oven at 300 degrees for 15 minutes. Remove from the oven, stir and bake another 15 minutes. Let cool. Add dried fruits like raisins or dates if desired. Store in an airtight container. *Note: you can use rolled wheat instead of six grain mix or all 4 cups oats.