Advertisements

Posts Tagged ‘Healthy Living’

Tips for Getting Kids to Live Heathily

September 17, 2015

healthy-living

Written by Maria Masters courtesy of CNN:

Don’t tell them to clean their plate

You want your child to finish eating when she’s full, not when she’s finished every morsel in front of her. Research suggests that kids who are told to eat everything on their plates may be more likely to request larger portions of food when they’re away from home. “Pushing kids to eat when they aren’t hungry sets up a bad precedent,” says Lauren Levine, MD, a pediatrician at Columbia Doctors Midtown in New York City. Adults consume almost everything they serve themselves, according to a study by Cornell University experts, but their research also shows that kids only tend to eat about 60% of what they put on their plates—a totally “normal” thing, they say.

Don’t let them eat in front of the TV

Sure, kids might not put up a fuss about breakfast when that meal just so happens to be served during cartoon time. But children who chow down in front of the TV won’t be able to pay attention to the feelings of fullness that should signal the end of the meal, says Dr. Lauren Levine. Instead, “they’ll just eat mindlessly.” One 2009 study found that kids who snacked while watching television may eat more candy and soda, too. Plus, other research has found that the food advertising aimed at children reinforces the message that junk food tastes better—and can be linked to unhealthy diets in young adulthood too.

Better yet, set a screen limit

Fact: Children ages 8 to 18 now spend an average of 7.5 hours a day using media devices, according to a 2010 study by the Kasier Family Foundation. (That’s up from about 6.5 hours in 2000.) And watching TV—whether that’s on a flat screen, computer, or cell phone—takes up a whopping 4.5 hours a day. “You don’t want your children to be sedentary,” says Dr. Alanna Levine, “but watching TV all day also doesn’t increase their creativity, which is important for them.” Sure enough, this 2010 study found that kids who spend more time using media are more likely to get poor grades and are less likely to be content with themselves than those who aren’t as attached to their devices. Consider capping your child’s recreational screen time to no more than 2 hours a day. The AAP discourages any media use for kids under the age of 2 and recommends older children limit their non-education screen time—i.e., entertainment—to 1 to 2 hours daily.

Make exercise fun

As adults, we often equate exercise with the gym. But kids? They just need to get moving for about an hour a day. So kick a soccer ball in the backyard, take a family walk, or go for a hike one weekend. The key is to make sure they’re enjoying it, says Alanna Levine, MD, a pediatrician and spokesperson for the American Academy of Pediatrics (AAP). Once they’re done, she says, take a minute and ask them how their bodies feel. (Spoiler alert: good. Thanks, endorphins!) That way, kids will keep connecting that happy rush with physical activity, which reinforces the physical and mental benefits of exercise.

(more…)

Advertisements

6 Tips for Kids Who Worry Too Much

January 8, 2014

 

worry

 

Courtesy of psychologist Daniel B. Peters, Ph.D.:

1. Make a worry list.
Have your child make a list of all his or her worries and fears, both small and large. Just the act of recognizing and writing down worries can sometimes make the scary emotions seem less intimidating for your child. This allows you to identify which worries and fears you want to work on with your child, tackling one by one together.

2. Practice thinking strategies.
Help your children convert their worries into reassurances by teaching them new thinking strategies. For example, if their consistent worry is “I am afraid my mom won’t pick me up from school,” have them replace it with “I know my mom is coming for me because she ALWAYS does.” Together, you can say each worry and fear and come up with new sentences to combat the old. Practice these with your kids until they become habitual replacements for the old, incessant worries. This is a key skill for building resilience.

3. Don’t skimp on sleep.
Make sure your child gets enough sleep on a regular basis. Well-rested equals well-equipped mentally and physically to deal with minor daily stresses. The National Sleep Foundation recommends that 3- to 5-year-olds get 11-13 hours a night, 5- to 12-year-olds get 10-11 hours per night, and teens get 9.25 hours per night (although some do fine with 8.5 hours).

4. Make good nutrition a priority.
Make sure your child gets a steady dose of protein throughout the day. Many kids experience low blood sugar, also known as hypoglycemia. Low blood sugar usually occurs a few hours after breakfast and it looks and feels a lot like anxiety: they feel dizzy, start sweating, feel weak, and their heart beats really fast. Staying away from caffeine and energy drinks is also recommended as they mimic the effects of adrenaline and cause people to feel anxious.

5. Get some exercise.
Exercise burns adrenaline. If it’s not already a part of your child’s daily routine, add daily exercise to your child’s plan, and let him know that not only is it good for his body, but it will help keep the Worry Monster away. Exercise can include any activities that your child enjoys such as swimming, shooting baskets, hiking, soccer, dodge ball, tennis, martial arts, jumping rope, rock climbing, bicycling, dancing, gymnastics or yoga. Anything that increases your child’s heart rate will help fight the Worry Monster.

6. Don’t underestimate distraction.
Arm your children with a little healthy distraction. Let them pick a favorite activity such as ten minutes on the computer playing a brain game, time out for reading a favorite book, watching a half hour television show or bike riding around the block — and allow them to do that activity whenever a worry attack comes on. This allows them to combat worry with pleasure and takes their mind off the often paralyzing thoughts and feelings brought on by the Worry Monster. Before you and they know it, they have been distracted from their worries.

 

Click on the link to read Since When is Trying to Sell Your Baby a “Joke”?

Click on the link to read A World Where Sex Offenders Have “Human Rights” and their Victims Have None

Click on the link to read Schools Pick and Choose What They Implement

Click on the link to read 8 Year Old Indian Girl Divorces her 14 Year Old Husband


%d bloggers like this: