Monday, March 29, 2010
Our Choice of Words
Our choice of words is powerful. Please visit http://www.momsmiami.com/ where I am blogging on this topic. Simply click on "Blogs". The post also mentions a terrific radio program airing live this Friday, April 2nd at 2:00 PM EST. The program is all about our language and how it can limit our creativity and flexibility, particularly as it pertains to bullies and victims. You can listen to the archived broadcast if you cannot make the live show. Have a great week!
Monday, March 15, 2010
GMO's
March is National Nutrition Month. We really are what we eat, and Barry Sears, author of The Zone Diet, says that food is the most powerful drug we take. Every day our children ingest foods and beverages that we hope are nutritious and safe. We shop the outside aisles of the store to purchase foods that are “close to the earth” rather than the highly processed foods stocked in the inner aisles. We read labels so that we can avoid foods containing additives, dyes, high fructose corn syrup, and transfats. Unfortunately there is one “ingredient” that is not included on the product label, and to me, it is the scariest one of all – GMO’s.
According to the website Non-GMO Shopping Guide, a GMO – Genetically Modified Organism – “is the result of a laboratory process of taking genes from one species and inserting them into another in an attempt to obtain a desired trait or characteristic, hence they are also known as transgenic organisms. This process may be called either Genetic Engineering (GE) or Genetic Modification (GM); they are one and the same.” This Genetic Engineering is different from traditional cross breeding, grafting and hybridization. “With genetic engineering, scientists can breach species barriers set up by nature. For example, they have spliced fish genes into tomatoes. The results are plants (or animals) with traits that would be virtually impossible to obtain with natural processes, such as crossbreeding or grafting.”
There is no research showing that GM foods are safe. In fact, the American Academy of Environmental Medicine states, “several animal studies indicate serious health risks associated with GM food consumption including infertility, immune dysregulation, accelerated aging, dysregulation of genes associated with cholesterol synthesis, insulin regulation, cell signaling, and protein formation, and changes in the liver, kidney, spleen and gastrointestinal system.”
Without the benefit of a label, how can we avoid GM foods? Non-GMO Shopping Guide lists four ways:
1. Buy organic because certified organic products are not allowed to contain any GMO’s
2. Look for “NON-GMO” labels
3. Avoid at-risk ingredients such as those made from the “big four”: corn, soybeans, canola and cottonseed
4. Use the Non-GMO Shopping Guide available on the website
The shopping guide identifies GMO brands and non-GMO brands. I was sad to see that Morningstar Farms and Gardenburger may contain GMO ingredients. The list is very thorough and easy to follow, and it includes dairy, alternative dairy, meat, fish, eggs, alternative meat products, baked goods, baby food and formula, frozen foods, soups, sauces, canned foods, beverages and more. It even includes chocolate. Goodbye Ghiradelli.
I would add one more tip in addition to our vigilance – lobby Congress for mandatory labeling.
According to the website Non-GMO Shopping Guide, a GMO – Genetically Modified Organism – “is the result of a laboratory process of taking genes from one species and inserting them into another in an attempt to obtain a desired trait or characteristic, hence they are also known as transgenic organisms. This process may be called either Genetic Engineering (GE) or Genetic Modification (GM); they are one and the same.” This Genetic Engineering is different from traditional cross breeding, grafting and hybridization. “With genetic engineering, scientists can breach species barriers set up by nature. For example, they have spliced fish genes into tomatoes. The results are plants (or animals) with traits that would be virtually impossible to obtain with natural processes, such as crossbreeding or grafting.”
There is no research showing that GM foods are safe. In fact, the American Academy of Environmental Medicine states, “several animal studies indicate serious health risks associated with GM food consumption including infertility, immune dysregulation, accelerated aging, dysregulation of genes associated with cholesterol synthesis, insulin regulation, cell signaling, and protein formation, and changes in the liver, kidney, spleen and gastrointestinal system.”
Without the benefit of a label, how can we avoid GM foods? Non-GMO Shopping Guide lists four ways:
1. Buy organic because certified organic products are not allowed to contain any GMO’s
2. Look for “NON-GMO” labels
3. Avoid at-risk ingredients such as those made from the “big four”: corn, soybeans, canola and cottonseed
4. Use the Non-GMO Shopping Guide available on the website
The shopping guide identifies GMO brands and non-GMO brands. I was sad to see that Morningstar Farms and Gardenburger may contain GMO ingredients. The list is very thorough and easy to follow, and it includes dairy, alternative dairy, meat, fish, eggs, alternative meat products, baked goods, baby food and formula, frozen foods, soups, sauces, canned foods, beverages and more. It even includes chocolate. Goodbye Ghiradelli.
I would add one more tip in addition to our vigilance – lobby Congress for mandatory labeling.
Tuesday, March 2, 2010
Raising Teens
My daughter is twelve. It feels like only a short while ago that she loved for us to read to her at night and lie next to her until she fell asleep. I would carefully and ever so slowly move to get out of the bed so I wouldn’t wake her up. She loved to be carried and held and hugged. I knew in my head that the path towards falling asleep on her own and reading books independently was a good one. After all, our goal as parents is to raise self-reliant children. However, I didn’t know how much my heart would miss those connections. I didn’t know it would feel like a loss…like there was less love in my life. Having a teen or tween means learning to love and be loved in a different way.
My tween daughter now distributes her hugs sparingly. She doesn’t want us reading Percy Jackson books to her. She wants to read to us. She wants to talk to her friends and maybe give a high five on occasion to her parents. Our arguments seem to have a quicker trigger and escalate more rapidly. With the feelings of loss, the changes in our relationship and the desire to manage this stage of our family life with greater understanding, Haim Ginott – therapist and author – had the answers I was looking for.
Over forty years ago Haim Ginott published Between Parent and Teenager, and his ideas on conversations between parents and teenagers are still helpful today. Simply reading the dialogue put me in touch with what it felt like to be a teenager again. Heck, I remember feeling like that and saying those teenager things. I didn’t love my parents any less. I was simply on the roller coaster ride of discovering and becoming ME. The key points made by Ginott are so simple yet so meaningful:
· Parent with compassion
· Make it about handling the situation, not about the person
· Accept that in the natural course of events, we parents will feel uncomfortable, annoyed, irritated, angry and furious
· We are entitled to those feelings without guilt, regret or shame
· Express parental anger by stating how you feel clearly and without insult to a teenager’s personality or character
· State boundaries, limits and rules clearly, such as saying, “There is no place for acts of revenge or retaliation in our home. It is against my cherished values” after one teen pushes another off the bed in retaliation for a perceived insult
· Acknowledge your teen’s feelings without criticism or denial
Ginott says, “As parents, our need is to be needed; as teenagers their need is not to need us. This conflict is real; we experience it daily as we help those we love become independent of us. This can be our finest hour. To let go when we want to hold on requires utmost generosity and love. Only parents are capable of such painful greatness.”
This has become my daily practice along with cherishing the occasional, freely given hugs that completely fill my heart.
My tween daughter now distributes her hugs sparingly. She doesn’t want us reading Percy Jackson books to her. She wants to read to us. She wants to talk to her friends and maybe give a high five on occasion to her parents. Our arguments seem to have a quicker trigger and escalate more rapidly. With the feelings of loss, the changes in our relationship and the desire to manage this stage of our family life with greater understanding, Haim Ginott – therapist and author – had the answers I was looking for.
Over forty years ago Haim Ginott published Between Parent and Teenager, and his ideas on conversations between parents and teenagers are still helpful today. Simply reading the dialogue put me in touch with what it felt like to be a teenager again. Heck, I remember feeling like that and saying those teenager things. I didn’t love my parents any less. I was simply on the roller coaster ride of discovering and becoming ME. The key points made by Ginott are so simple yet so meaningful:
· Parent with compassion
· Make it about handling the situation, not about the person
· Accept that in the natural course of events, we parents will feel uncomfortable, annoyed, irritated, angry and furious
· We are entitled to those feelings without guilt, regret or shame
· Express parental anger by stating how you feel clearly and without insult to a teenager’s personality or character
· State boundaries, limits and rules clearly, such as saying, “There is no place for acts of revenge or retaliation in our home. It is against my cherished values” after one teen pushes another off the bed in retaliation for a perceived insult
· Acknowledge your teen’s feelings without criticism or denial
Ginott says, “As parents, our need is to be needed; as teenagers their need is not to need us. This conflict is real; we experience it daily as we help those we love become independent of us. This can be our finest hour. To let go when we want to hold on requires utmost generosity and love. Only parents are capable of such painful greatness.”
This has become my daily practice along with cherishing the occasional, freely given hugs that completely fill my heart.
Tuesday, February 23, 2010
Teaching Children about Healthy Eating
March is National Nutrition Month. Parents are a child's introduction to food, and we begin to shape our child's food preferences even before birth, according to Dr. Alan Greene, author of Feeding Baby Green. As we learn more about the impact of nutrition on our health, we also realize how vital it is that we teach our children about healthy eating. From finishing their vegetables as a toddler to making healthy choices in the school lunch line, we want our children to understand the connection between what they eat right now and their energy, their feelings, their weight, and their future health. We also want to avoid quibbling over every carrot and candy bar. Here are steps that parents can take to teach their children important things about eating healthy.
Keep it Peaceful
What our child eats or doesn’t eat at the dinner table can easily become a power struggle trigger. When we pressure our child to eat something he does not want – even when we know that it is good for him – he may resist even more. Eating then becomes more about resisting and less about health and enjoyment. To avoid power struggling over food, remind yourself that your job is simply to present healthy meals to your family. Commit to keeping mealtime peaceful.
Keep the Connection of Food to Feelings and Energy
Maintain an ongoing casual conversation with your child about the impact of the food we eat on how we feel and on how much energy we have on tap for the things we want to do. If you notice that your child becomes cranky, lethargic, jumpy or scattered after eating sugar, processed foods or foods with artificial colors, ask him how he is feeling. Ask him to notice his energy levels. Ask your child to notice how he feels after eating raw fruit or a healthy, balanced lunch. Include the questions, “How do you want to feel?” and “How much energy do you want?” If your child complains of feeling tired, make the food connection. When was his last meal and what did he eat? Following a healthy snack, ask him to check out his new energy level.
Keep it Varied
Offer an array of different foods throughout the week, including new foods, and offer new foods many times. If your child says he does not like a new food, continue to offer it over several months – up to twenty times – so that it becomes familiar and he has more opportunities to sample it. Offer the new food prepared in a variety of ways. Add some adventure by preparing food from different cultures and countries.
Keep Health His Responsibility
Our health is our responsibility. As our children get older, their health becomes something for them to own. For example, we made an early connection between dairy consumption and ear infections with our daughter. When she was younger, we limited her dairy consumption. As an eleven-year-old, she began to monitor her intake of dairy, knowing if she ate or drank it more than a few times a week, she would most likely get sick.
Children feel very valuable when they help prepare meals. Together, plan menus for the week and shop for ingredients. Include menus for school lunches in your planning, and let your child begin to make his own lunch when age-appropriate.
Children’s cookbooks offer recipes for children as young as four. Mollie Katzen is the author of many beautifully illustrated and healthy cookbooks for children, including Salad People, Honest Pretzels, and Pretend Soup. American Girl also offers cookbooks for young people.
Keep it Real and Balanced
No matter how healthy we eat home, our child will probably have a piece of cake at a birthday party or drink a soda with a friend. If we keep it in balance – avoiding “outlawing” all soft drinks or criminalizing cake – our children will keep it in balance, too. As vegetarians, we have walked that tightrope. We have made eating meat a choice for our daughter and have requested that she choose vegetarian meals at school. Loving Mexican food, she once opted to eat tacos with ground beef for lunch in the cafeteria. She ended up coming home with a stomach ache. By avoiding the extreme of “you may never eat meat,” she took the responsibility for her food choices, we avoided power struggles over food, and she was clearly aware of the food-feeling connection.
Keep it Peaceful
What our child eats or doesn’t eat at the dinner table can easily become a power struggle trigger. When we pressure our child to eat something he does not want – even when we know that it is good for him – he may resist even more. Eating then becomes more about resisting and less about health and enjoyment. To avoid power struggling over food, remind yourself that your job is simply to present healthy meals to your family. Commit to keeping mealtime peaceful.
Keep the Connection of Food to Feelings and Energy
Maintain an ongoing casual conversation with your child about the impact of the food we eat on how we feel and on how much energy we have on tap for the things we want to do. If you notice that your child becomes cranky, lethargic, jumpy or scattered after eating sugar, processed foods or foods with artificial colors, ask him how he is feeling. Ask him to notice his energy levels. Ask your child to notice how he feels after eating raw fruit or a healthy, balanced lunch. Include the questions, “How do you want to feel?” and “How much energy do you want?” If your child complains of feeling tired, make the food connection. When was his last meal and what did he eat? Following a healthy snack, ask him to check out his new energy level.
Keep it Varied
Offer an array of different foods throughout the week, including new foods, and offer new foods many times. If your child says he does not like a new food, continue to offer it over several months – up to twenty times – so that it becomes familiar and he has more opportunities to sample it. Offer the new food prepared in a variety of ways. Add some adventure by preparing food from different cultures and countries.
Keep Health His Responsibility
Our health is our responsibility. As our children get older, their health becomes something for them to own. For example, we made an early connection between dairy consumption and ear infections with our daughter. When she was younger, we limited her dairy consumption. As an eleven-year-old, she began to monitor her intake of dairy, knowing if she ate or drank it more than a few times a week, she would most likely get sick.
Children feel very valuable when they help prepare meals. Together, plan menus for the week and shop for ingredients. Include menus for school lunches in your planning, and let your child begin to make his own lunch when age-appropriate.
Children’s cookbooks offer recipes for children as young as four. Mollie Katzen is the author of many beautifully illustrated and healthy cookbooks for children, including Salad People, Honest Pretzels, and Pretend Soup. American Girl also offers cookbooks for young people.
Keep it Real and Balanced
No matter how healthy we eat home, our child will probably have a piece of cake at a birthday party or drink a soda with a friend. If we keep it in balance – avoiding “outlawing” all soft drinks or criminalizing cake – our children will keep it in balance, too. As vegetarians, we have walked that tightrope. We have made eating meat a choice for our daughter and have requested that she choose vegetarian meals at school. Loving Mexican food, she once opted to eat tacos with ground beef for lunch in the cafeteria. She ended up coming home with a stomach ache. By avoiding the extreme of “you may never eat meat,” she took the responsibility for her food choices, we avoided power struggles over food, and she was clearly aware of the food-feeling connection.
Monday, February 15, 2010
Trampoline of Self-Esteem
February is National Boost Self-Esteem Month. High self-esteem is sometimes compared to an umbrella that shelters a child from harmful choices and unhealthy risks. There is an old image, maybe from an ancient Mother Earth News, of a child under an umbrella marked “Self-Esteem,” and it shielding her from drugs, alcohol, violence, promiscuity, suicide and addiction. All of those scary labels are coming down from the sky like rain. Yikes! Comparing self-esteem to a trampoline feels better. Self-esteem as a trampoline gives a child the bounce to stretch herself in the world, to take healthy chances, and to rebound when things don’t go as she had hoped. The trampoline metaphor has a much more empowering energy. Y ou can reach for the sky rather than protect yourself from things falling from it. You can jump!
We parents can benefit from a few jumps on that trampoline from time to time. In our efforts to effectively discipline to build our child's self-esteem, we sometimes forget about our own. When you really think about it, fostering respect and appreciation in our relationships – especially those with our children – begins with fostering respect and appreciation in our relationship with our self.
For parents who wish to discipline for high self-esteem: Listen more and monitor your tone of voice when speaking with your children.
Trampoline for Parental Self-Esteem: Listen more to you – your body, emotions and inner dialogue – and check out the tone of voice you use in your inner dialogue. Is your body relaxed or stressed? Are you composed or upset? Is your self-talk encouraging or discouraging? Does your inner tone of voice sound respectful and appreciative or sarcastic and diminishing? You are the only one who can listen to your body, emotions and inner dialogue. There is no one else who can. It is your gift. Begin by spending five minutes each morning and evening listening to you. You deserve to be heard! After listening, care for yourself. Care for your body. Care for yourself emotionally. Become self-encouraging so that your self-talk is full of kind, caring words.
For parents who wish to discipline for high self-esteem: Give your children choices.
Trampoline for Parental Self-Esteem: Give yourself choices so that you do things because you “get to” rather than because you “have to”. You get to cook dinner or you get to say that you don’t want to cook dinner. You get to take your child to piano practice or you get to request that someone else take your child to practice because there is something you would like to do. Exercise your choices. Ask for what you want.
F. Scott Fitzgerald said, "The world only exists in your eyes – your conception of it. You can make it as big or as small as you want to." The view from the trampoline is a big wide open sky. Come on and jump!
We parents can benefit from a few jumps on that trampoline from time to time. In our efforts to effectively discipline to build our child's self-esteem, we sometimes forget about our own. When you really think about it, fostering respect and appreciation in our relationships – especially those with our children – begins with fostering respect and appreciation in our relationship with our self.
For parents who wish to discipline for high self-esteem: Listen more and monitor your tone of voice when speaking with your children.
Trampoline for Parental Self-Esteem: Listen more to you – your body, emotions and inner dialogue – and check out the tone of voice you use in your inner dialogue. Is your body relaxed or stressed? Are you composed or upset? Is your self-talk encouraging or discouraging? Does your inner tone of voice sound respectful and appreciative or sarcastic and diminishing? You are the only one who can listen to your body, emotions and inner dialogue. There is no one else who can. It is your gift. Begin by spending five minutes each morning and evening listening to you. You deserve to be heard! After listening, care for yourself. Care for your body. Care for yourself emotionally. Become self-encouraging so that your self-talk is full of kind, caring words.
For parents who wish to discipline for high self-esteem: Give your children choices.
Trampoline for Parental Self-Esteem: Give yourself choices so that you do things because you “get to” rather than because you “have to”. You get to cook dinner or you get to say that you don’t want to cook dinner. You get to take your child to piano practice or you get to request that someone else take your child to practice because there is something you would like to do. Exercise your choices. Ask for what you want.
F. Scott Fitzgerald said, "The world only exists in your eyes – your conception of it. You can make it as big or as small as you want to." The view from the trampoline is a big wide open sky. Come on and jump!
Monday, February 1, 2010
Building Your Child's Confidence
Many thanks to Tina Nocera, author and founder of www.ParentalWisdom.com, for this guest post, which is totally in alignment with the concepts in Redirecting Children's Behavior. High self-esteem is the result of children feeling both capable and lovable. Children learn how capable they are by doing things. Turn over to your child something that you are doing for him that he is capable of doing himself.
I've been used to my GPS constantly correcting me and requesting that I make a legal U-turn when possible; but the other day it simply didn't work. There I was, left to fend for myself.
Quite frankly I am directionally challenged, and not able to look at a map and figure out where I am or where I'm headed. At that point I realized how much dependency I put on the GPS, and now it failed me. In reality I failed myself by not having enough of a foundation to figure things out. I realized that without the GPS, I was lost.
There isn't any difference in the world of parenting. Our job is to give our children a good foundation, but it's the confidence they build in handling situations that creates one of life's most important characteristics; self reliance. Much like me without the GPS, your children will be lost without self-reliance.
Think about how we teach children to ride a two-wheeler. You put the training wheels on and then kept loosening them up little by little until they are confident enough to take the ride without any training wheels at all.
p.s. Great hint - -when you're running along side the bike, it's a great idea for you to be in rollerblades. It makes the job so much easier!
Here are some ways to make sure that you're heading in the right direction in teaching self-reliance (no pun intended):
1. Let the kids make some decisions as early as possible. So what if they're wearing stripes and polka-dots?
2. Demonstrate that you are always solving little problems and learning along the way. Aren't you? After all, who figured out how to install the new TV?
3. Move from being 'the all wise and powerful' mom or dad to a coach. Tell them less about how they should do something, and instead raise questions they could answer for themselves. "Why do you think your friends responded that way?"
4. Be a great support system. They might need your encouragement to try again, or a little harder, or in taking a slightly different approach. If they come to you for permission to give up, don't make it so easy for them.
5. Responsibilities are very important for building self reliance. Even with very young children, assign chores that make them part of a family that works together. For example, for a child as young as age 3, take digital pictures of them making their bed; 1) put the pillow in place, 2) smooth the sheets and lift the blankets, and 3) lift and smooth out the comforter. Laminate the pictures and put them near the bed so they can see how well they did.
I've been used to my GPS constantly correcting me and requesting that I make a legal U-turn when possible; but the other day it simply didn't work. There I was, left to fend for myself.
Quite frankly I am directionally challenged, and not able to look at a map and figure out where I am or where I'm headed. At that point I realized how much dependency I put on the GPS, and now it failed me. In reality I failed myself by not having enough of a foundation to figure things out. I realized that without the GPS, I was lost.
There isn't any difference in the world of parenting. Our job is to give our children a good foundation, but it's the confidence they build in handling situations that creates one of life's most important characteristics; self reliance. Much like me without the GPS, your children will be lost without self-reliance.
Think about how we teach children to ride a two-wheeler. You put the training wheels on and then kept loosening them up little by little until they are confident enough to take the ride without any training wheels at all.
p.s. Great hint - -when you're running along side the bike, it's a great idea for you to be in rollerblades. It makes the job so much easier!
Here are some ways to make sure that you're heading in the right direction in teaching self-reliance (no pun intended):
1. Let the kids make some decisions as early as possible. So what if they're wearing stripes and polka-dots?
2. Demonstrate that you are always solving little problems and learning along the way. Aren't you? After all, who figured out how to install the new TV?
3. Move from being 'the all wise and powerful' mom or dad to a coach. Tell them less about how they should do something, and instead raise questions they could answer for themselves. "Why do you think your friends responded that way?"
4. Be a great support system. They might need your encouragement to try again, or a little harder, or in taking a slightly different approach. If they come to you for permission to give up, don't make it so easy for them.
5. Responsibilities are very important for building self reliance. Even with very young children, assign chores that make them part of a family that works together. For example, for a child as young as age 3, take digital pictures of them making their bed; 1) put the pillow in place, 2) smooth the sheets and lift the blankets, and 3) lift and smooth out the comforter. Laminate the pictures and put them near the bed so they can see how well they did.
Monday, January 25, 2010
Are Kids Getting Enough Exercise?
Many thanks to Joanna Dolgoff, MD, (http://drweigh.com/blog/) for this guest post:
The Age of Computers and Television has also become the Age of the Couch Potato. Instead of running outside to play, our kids choose to sit down and text. This decrease in activity level is contributing to the current child obesity epidemic. One third of all children in the United States are overweight or obese and at risk for medical illness because of their weight. Is your child part of that group? If so, insufficient exercise could be partly to blame.
A new study from the British Heart Foundation revealed that the vast majority of parents overestimate the amount of time their kids exercise. According to this study, seven out of ten parents think their kids get enough exercise but only one in ten actually meets current recommendations. Most parents don’t even know what the current recommendations are! The American Academy of Pediatrics recommends one hour of exercise almost every day of the week. Few children get even half that amount.
And many people confuse “physical activity” with “exercise”. True exercise requires an increase in heart rate and the inability to speak in full sentences. Your child is not working hard enough if she can carry on a conversation while she is moving. The next time your child is exercising, try this “talk test”. Ask her a question and see how she answers it. If she responds fluidly without any huffing and puffing, ask her to turn the intensity of her exercise up a notch. You can be sure your child is really exercising is she takes deep breaths between words.
Parents often believe that their kids are exercising whenever they play a sport. Yet many sports do not get a child’s heart rate up enough to constitute true exercise. Consider baseball; a child playing baseball spends most of his time sitting on the bench waiting to bat or standing in the field waiting for the ball. I always tell my patients that baseball isn’t exercise! Of course, a baseball practice that includes running drills is an exception and would be considered real exercise.
When parents ask me if a particular sport is considered exercise, I tell them that it depends. When my daughter first started to play soccer, she would stand on the sideline and watch the other kids run with the ball. If the ball would happen to come to her, she would kick it. Clearly, this was not exercise. But fast-forward two years later and she is a soccer animal! She runs up and down the field, trying to get the ball and score. Now she is exercising!
How can you ensure that your child is getting enough exercise? I recommend scheduling your child’s exercise just as you schedule a doctor’s appointment. Decide in advance when your child has the time to exercise and put it on the calendar. The key is to keep these appointments. Being tired or not in the mood does not constitute a reason to skip an exercise session. Would you skip a doctor’s appointment for those reasons? Of course not! Treat your exercise sessions the same way.
Remember, 70% of parents incorrectly believe their kids are getting enough exercise. Do not be part of that group! Examine your child’s exercise routine with an unbiased eye and make sure that she is getting the exercise she needs.
The Age of Computers and Television has also become the Age of the Couch Potato. Instead of running outside to play, our kids choose to sit down and text. This decrease in activity level is contributing to the current child obesity epidemic. One third of all children in the United States are overweight or obese and at risk for medical illness because of their weight. Is your child part of that group? If so, insufficient exercise could be partly to blame.
A new study from the British Heart Foundation revealed that the vast majority of parents overestimate the amount of time their kids exercise. According to this study, seven out of ten parents think their kids get enough exercise but only one in ten actually meets current recommendations. Most parents don’t even know what the current recommendations are! The American Academy of Pediatrics recommends one hour of exercise almost every day of the week. Few children get even half that amount.
And many people confuse “physical activity” with “exercise”. True exercise requires an increase in heart rate and the inability to speak in full sentences. Your child is not working hard enough if she can carry on a conversation while she is moving. The next time your child is exercising, try this “talk test”. Ask her a question and see how she answers it. If she responds fluidly without any huffing and puffing, ask her to turn the intensity of her exercise up a notch. You can be sure your child is really exercising is she takes deep breaths between words.
Parents often believe that their kids are exercising whenever they play a sport. Yet many sports do not get a child’s heart rate up enough to constitute true exercise. Consider baseball; a child playing baseball spends most of his time sitting on the bench waiting to bat or standing in the field waiting for the ball. I always tell my patients that baseball isn’t exercise! Of course, a baseball practice that includes running drills is an exception and would be considered real exercise.
When parents ask me if a particular sport is considered exercise, I tell them that it depends. When my daughter first started to play soccer, she would stand on the sideline and watch the other kids run with the ball. If the ball would happen to come to her, she would kick it. Clearly, this was not exercise. But fast-forward two years later and she is a soccer animal! She runs up and down the field, trying to get the ball and score. Now she is exercising!
How can you ensure that your child is getting enough exercise? I recommend scheduling your child’s exercise just as you schedule a doctor’s appointment. Decide in advance when your child has the time to exercise and put it on the calendar. The key is to keep these appointments. Being tired or not in the mood does not constitute a reason to skip an exercise session. Would you skip a doctor’s appointment for those reasons? Of course not! Treat your exercise sessions the same way.
Remember, 70% of parents incorrectly believe their kids are getting enough exercise. Do not be part of that group! Examine your child’s exercise routine with an unbiased eye and make sure that she is getting the exercise she needs.
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