Drinking Water For Kids

We all know we need water to survive, but try convincing a seven-year-old of that fact. Lots of kids don’t like water and would rather have a sugary juice or soda pop. It’s the duty of the parent to ensure their child is getting enough water in their diet.

Drinking water is a very important key to overall health for kids. Water is an essential nutrient that composes 50 to 60 percent of your total body weight. Water is the key component which transports other nutrients throughout your body to help build and repair cells. Blood needs water to carry oxygen throughout the body, which is why one would die if they were deprived of water for several days.

Although it varies from person to person, it is recommended that kids drink six to eight glasses of pure water per day. Additional amounts should be considered during warm weather and when exercising or just playing in the yard.
 
While the best source is a glass of pure water, kids can also get water into their bodies though certain foods. Think of all the delicious fruits and vegetables that have large amounts of water: grapes, peaches, oranges, green pepper, tomatoes and celery.
 
It’s best to get kids in the habit of drinking water early. A child spoiled by flavorful drinks may start to refuse water altogether. Understand the dangers of those alternative drinks. Most soda pop is filled with sugar or the deadly sugar substitute aspartame. Very unhealthy, not to mention most of these drinks have caffeine which is a diuretic and actually takes water out of your body.
 
One can of soda has about 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine and is loaded with preservatives and other artificial food colors and sulphites. Studies have linked soda to osteoporosis, obesity, tooth decay and heart disease. 
 
Even juices are packed with sugar, and many have the same amount of sugar as sodas. It’s recommended to water down juices when given to children: no more than 50% juice and the rest water. Even in those cases, the amount of juice given to a child should be in small quantities.
 
For a child to drink a proper amount of water, the responsibility begins and ends with the parents. They have a great influence on their child’s drink intake. It’s best to lead by example. If a child sees his parents consistently drinking soda, they will also want soda.  

Parents should do their best to provide pure drinking water for their kids and consume water filled fruits and vegetables. This will improve and maintain the health of the family.

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Inadequate Kids Exercise in Schools

By Kristy Wise 

Kids’ exercise is not exactly a top priority in America’s education system. Time spent at recess is considered leisure and should therefore come second to educational programs that exercise the mind. In addition, tighter school budgets and the need for higher test scores have caused many schools across the country to minimize the importance of daily physical activity.

Physical education programs vary with each state, county and school. While there’s no doubt some schools excel in keeping their students physically active, on the whole children exercise much less than they should during school hours.

A 2002 study observed 648 PE programs for third graders across the country. The average child spent 2.1 days a week in PE class for a total of 68.7 minutes. But even much of the time spent in PE classes is not used for exercise. Explaining the activity or getting the kids’ attention takes time. And when children are allowed free play, or unstructured activity, many don’t exercise and instead use that as a time to socialize.

PE teachers have noticed a difference in their students since kids exercise programs have been drastically cut. Eunice F. Sirianos of the New Bedford public schools in Massachusetts noticed a difference after only four years of less physical education. Originally, only one-third of her fourth-graders had weight issues.

“Now, over 50 percent of them are either at risk of being overweight or overweight,” Sirianos said.

While the lack of physical exercise in schools seems grim, there are some national and international programs to encourage schools to take physical health more seriously. For example, Project ACES (All Children Exercise Simultaneously) is a program created by Len Saunders in 1989 to promote kids exercise and healthy living.

Each May, a day is designated for schools and students to participate in fun exercise at the exact same time. The very first Project ACES successfully arranged 240,000 children across the country to exercise simultaneously. Today that number is in the millions and students participate all across the globe.

With the knowledge that most schools lack in the PE programs they provide kids, it’s important to know your significant role as a parent to make up for the gap. Kids need to be physically active to live a healthy lifestyle. If you don’t already know your child’s PE schedule, inquire about it. Then determine how you can get them to be more physically active outside of school. For some great kids exercise suggestions, visit http://www.myfamilyexercise.com/.

Other Kids Exercise Articles:

Kids’ Indoor Exercise Example

Kids Exercise For Fun

Annual Kids Fitness Day

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Kids Indoor Activities Beat Boredom

Stay-at-home moms arguably have the best jobs – and the hardest – in the world. Juggling school activities, house cleaning, errands and homework (to mention a few), such moms have a rewarding but hectic schedule.

The opportunity to spend a lot of time with your kids is wonderful and allows you to have a major influence on their lives, both present and future. Despite this, sometimes the daily schedule can get monotonous and can leave kids flat out bored.

As the parent, in such circumstances you need a game plan. It’s helpful to stash away some fun kids indoor activities for days your children need a little extra stimulation. Set down that broom and spend extra time having fun with your kids.

There are a great number of kids indoor activities that are not only fun for the family, but are also beneficial for a healthy body and mind. Here are some ways kids indoor activities can develop healthy living:

 

• Improves gross motor skills
• Strengthens upper and lower body muscles
• Allows for creative time
• Helps to shed unhealthy pounds
• Teaches balance, rhythm, self control and how to listen to instructions
• Promotes family time

 Enjoying kids indoor activities together as a family will also create memories your kids will cherish forever. They most likely won’t remember how often you cleaned the house or how many times you drove them to school, but they will remember the extra time you took to have fun with them.

Of course, such activities can’t be done every day, but having a “parents’ playbook” would give you a game plan for those days you need it.

For a “playbook” to get you prepared for kids indoor activities, visit MyFamilyExercise.com.

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90 Minutes of Kids Exercise

Ninety minutes a day of kids exercise is all it takes to keep a child healthy, according to a 2006 study done by the Norwegian School of Sports Sciences in Oslo. If a child can be physically active for 90 minutes a day, their risk of heart disease and obesity drastically drops.

The study observed more than 1,700 children ages 9 and 15 and tested their blood pressure, weight and cholesterol levels. Through these tests, they were able to calculate a cardiovascular disease risk factor score.

The nine-year-olds with the lowest risk factor scores partook in 116 minutes of moderate to intense exercise daily. In the 15-year-old group, those who participated in 88 minutes of exercise a day were the least at risk. Researchers average this to 90 minutes a day.

This length of exercise doesn’t have to be done all at once. The 90 minutes can be spread out over the course of a day. And not all of it must be an intense workout. Twenty-thirty minutes of continuous exercise at one time is the critical part of kids exercise. As for the rest, it’s easy for children to engage in other physical activities.

Kids can ride bikes, run around outside, play on a playground, participate in sports, jump rope, etc. Just a couple activities each day can add up to 90 minutes.

Of course, exercise is not the only guarantee for a healthy child. Nutrition is also important, and children should be getting the necessary daily amount of fruits, vegetables, protein, and whole grains.

Professor Chris Riddoch, head of the London Sports Institute at Middlesex University, says, “We have engineered a society that does not exercise; kids as well as adults.”

Parents must be intentional in guiding their children and themselves towards a healthy lifestyle. They must be aware of health issues and how to combat tendencies to develop unhealthy habits. Ensuring their kids get the recommended daily amount of kids exercise is an important step to raising healthy children.

Exercise For Infants

No age is too young to exercise. Even as early as infancy, a parent can practice kids indoor exercise to start their newborn on a healthy routine that will last their entire lives.

But what exercises could a newborn possibly do? Obviously, babies are limited in what they can do and at this point infant exercise isn’t necessary for weight loss or raising their heart rate. But there are simple kids indoor exercises that can help with their gross motor skills, visual stimulation, etc.

Babies are born with approximately 100 billion brain cells, which is much more than they’ll have as they get to be three and older. The brain cells that die off in the first few years of life are the ones that aren’t stimulated.

That’s why it’s important to encourage a child’s brain from birth. The first few years of life are the most crucial for developing sensory functions. Studies show that infants who exercise their brains with music, sights and touch are more likely to have a higher IQ.

Beginning with the first week of life, there are effective indoor exercises to stimulate and develop a baby’s mind. Simply moving their arms, legs, hands and feet will help the baby be more aware of their body and what they can do with it through the sense of touch. Exposing them to different lights will stimulate their visual senses. And playing classical music or using a rattle will develop their hearing senses.

Making a point to exercise your baby both mentally and physically is not only beneficial to them, but will also help you get in a routine of being more aware and concerned with their health and development. The earlier you start kids indoor exercises, the easier it will be on you and your child.

Other Kids Exercise Articles:

• Kids Exercise For Fun
• Annual Kids Fitness Day
• Kids Exercise Effects Grades

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Kids Exercise Games

Push-ups and jumping jacks can become tedious pretty quickly, especially for kids. But when exercise seems more like a game than work, a child’s perspective completely changes. A great number of kids exercise games will not only let them have fun, but will keep your children healthy and active.

Whether indoors or out, the mention of a game to most children will grab their attention and get them excited. There are several keys, though, to making kids exercise games work successfully. First, as the parent you must be prepared and know the game in advance. If the game involves rules, make sure you explain them before starting. And it’s important to clarify boundaries. For example, in an outdoor game of tag, the children must know the limits of where they can and can’t run.

Preparation a day or two in advance can also help children become more interested. Plan a time to play the game and let them know that a fun activity is approaching. This will build excitement and an eagerness to play.

Another key for successfully getting your kids involved in an exercise game is that you must be willing to participate in the activity too. Kids love when grown-ups get involved in the fun side of life. Especially if the grown-ups are parents they love and admire. Participating also proves to them that you understand the value of exercising and being healthy. After all, if you’re not willing to exercise, why will your children want to?

Finally, to make the most of the activity, be willing to make changes to your plans. An unpredicted rain storm can ruin a game, and a child’s day, so be sure to have a back-up plan. Also, be willing to put a spin on the game rules. Sometimes kids have fantastic suggestions to improving a game. Being open to their suggestions will make the activity more fun and will also give it your family’s own personality. Perhaps even the new and improved game could be a family tradition for years.

Being involved in your kids’ lives in this small way can make a large impact on them. It not only improves their well-being and health, but it also creates family bonding moments that will never be forgotten … by either you or your children.

Need a bunch of kids exercise games that you can use in a practical way?  Find out how you can get kids exercise games that your children will beg to play over and over again!

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Kids Indoor Exercise Example

There are a ton of kids’ exercises that you can conduct indoors.  You do have options.  If you are one of the few who can afford gym or club memberships for the whole family, you can take them indoors and participate in a number of healthy activities.

Some of us, though, have to budget our money a little tighter these days and spend more on groceries and gas.  And some of us would rather stay home occasionally so we can participate in healthy family activities in a comfortable environment.

Either way, there are fun kids’ indoor exercises for every type of child.  Do you have a creative child?  Athletic child?  Energetic child?  No problem.

Some kids want to craft their own project using construction paper, markers, and glue and then turn that project into an indoor exercise.

As a parent, you get to help in your child’s physical development from day one.  You will get to watch your child gain strength, lose unhealthy excess weight, and gain confidence and coordination!

Here’s an example of a fun and easy kids’ indoor exercise for a five-year-old.

Age 5

Scoop Ball

This activity improves:
• Hand-eye coordination
• Creativity
• Athleticism

For this exercise, you will need a few empty plastic containers with handles, a soft medium-sized ball, and masking tape.  Cut the bottoms off of the containers and tape over the edges so no one gets cut.

Hold the containers by the handles with the open end up, so it resembles a scooper. You and the child should each hold a scoop.  Throw the ball to him, instructing him to catch it with his scoop.  Once he gets the hang of that, have him throw the ball to you in return so you can catch it with your scoop.  After several tries, you may lengthen the distance between you and the child.

This exercise will help develop skills for him to play many different sports.  For the artistic child, it also provides an opportunity for creativity.  The two of you can decorate the cartons together before playing the game.

Want more kids exercise ideas?  Check out our site!

Other Kids Exercise Articles:

• Kids Exercise For Fun
• Annual Kids Fitness Day

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Misconceptions on Healthy Eating – Nutrition and Exercise For Children

As most people know, nutritional eating is a major component to living a healthy lifestyle.  For instance, consuming an adequate amount of fruits and vegetables daily is not only nourishing, but will most often improve our quality of life too.

This not only applies to adults.   Nutrition and exercise for children is more critical today than ever before.

But there are many misconceptions about supposedly “healthy” products.  We’ve been told time after time to eat certain foods because they’re good for us.  Or, we’ve been misinformed about certain additives in foods that harm our bodies.  Here’s a list of seven common misconceptions related to healthy eating.

1. Splenda (Nutrasweet, Equal, aspartame) is healthier than sugar

The mainstream news and corporations have misled you and it’s not your fault.  You’ve been told for a long time that artificial sweeteners are healthier than sugar.  You’ve bought into it because you thought lower calories was better.

Today you find artificial sweeteners in just about everything.  Food corporations make big money off of anything “sugar-free.”  The truth of the matter is that Splenda, Nutrasweet and almost every other artificial sweetener is not healthy or safe.

Research in animals shows that sucralose can cause such problems as:

• Shrunken thymus glands (up to 40% shrinkage)
• Enlarged liver and kidneys
• Atrophy of lymph follicles in the spleen and thymus
• Increased cecal weight
• Reduced growth rate
• Decreased red blood cell count
• Hyperplasia of the pelvis
• Extension of the pregnancy period
• Aborted pregnancy
• Decreased fetal body weights and placental weights
• Diarrhea

http://www.rense.com/general63/SPLENte.htm

The only non-sugar alternative that is proven to be safe is the all-natural Stevia.  You can find this product in the same aisle as other sweeteners.  Otherwise, when shopping, try to steer clear of anything labeled “sugar-free.”

2. Soy is good for you

Many respected scientists have issued warnings stating that the possible benefits of eating soy should be weighed against the proven risks.  Thousands of studies link soy to malnutrition, digestive distress, immune-system breakdown, thyroid dysfunction, cognitive decline, reproductive disorders, infertility, and even cancer and heart disease.

There is no historical precedent for eating the large amounts of soy now being consumed by infants (from soy formula) and vegetarians who favor soy as their main source of protein, or for the large amounts of soy recommended by Dr. Andrew Weil, Dr. Christiane Northrup, and many other popular health experts.

Most of the fears concerning soy formula have focused on estrogens.  There are other problems as well, notably much higher levels of aluminum, fluoride and manganese than are found in either breastmilk or dairy formulas.  All three metals have the potential to adversely affect brain development.  Although trace amounts of manganese are vital to the development of the brain, toxic levels accrued from ingestion of soy formula during infancy have been found in children suffering from attention-deficit disorders, dyslexia and other learning problems.

In conclusion, it seems that the safety of soy foods has yet to be proven, and that human beings have become guinea pigs.  Try to avoid soy products and don’t feed them to your children. 

http://www.mothering.com/articles/growing_child/food/soy_story.html

3. Margarine is better than butter

Years of research has been done to determine whether margarine or butter is better to consume.  You can find a plethora of claims on the Internet arguing one way or the other.  The truth is, neither are healthy and their use should be minimized as often as possible.

But, between the two, we believe butter is actually the better choice.  While butter is high in saturated fat and dietary cholesterol, margarine is high is trans-fatty acids (which are worse that saturated fats).  Margarine also raises levels of bad cholesterol and lowers levels of good cholesterol, while butter provides vitamins A, D, E and K. (http://lowfatcooking.about.com/od/faqs/f/buttermargarine.htm)

In addition, margarine decreases immune response and increases blood insulin levels, making the risks for diabetes greater. http://www.truthorfiction.com/rumors/b/butter-margarine.htm  And while margarine may not contain cholesterol as butter does, when eaten it still stimulates the body to make cholesterol. http://www.naturodoc.com/library/nutrition/margbutt.htm

For an even healthier option, try Butter Buds, found in the spice aisle of your grocery store.  This product is much better for you and tastes just like butter. But, in times when butter or margarine in necessary, such as baking, butter overall is the better choice.

4. Olive oil is the healthiest cooking oil

Although mainstream media portrays olive oil as the healthiest oil, this does not extend to cooking.  Olive oil is primarily a monounsaturated fat and overabundance of oleic acid in olive oil creates an imbalance on the cellular level, which has been associated to an increased risk of breast cancer and heart disease.

Now polyunsaturated oils, which include vegetable oils like corn, soy, safflower and canola, are the worst oils to cook with because of the trans-fatty acids introduced during the hydrogenation process, which results in increased dangers of chronic diseases such as breast cancer and heart disease.

Anytime you need an oil to cook with, coconut oil can automatically be used in place of butter, margarine, olive oil, etc. in all types of recipes.  This is a much healthier oil that you don’t hear much about.  Specifically you’ll want to buy extra virgin organic coconut oil.

There are many benefits of using coconut oil, such as:

• Promoting your heart health
• Promoting weight loss when and if you need it
• Supporting your immune system health
• Supporting a healthy metabolism
• Providing you with an immediate energy source
• Helping to keep your skin healthy and youthful looking
• Supporting the proper functioning of your thyroid gland

5. Wheat bread is better than white bread

While this is a true statement, consumers are often tricked into thinking that anything labeled “wheat” is healthy.  But in fact, there are only certain types of wheat-labeled breads that are truly wheat.  Make sure the packaging reads “100% Whole Wheat” or “100% Stone Ground.”  Otherwise, what you’re consuming is truly no different from sugary white bread.

According to Dr. Mallika Marshall, though, it’s important to look for more than just a whole-wheat label.  First, check to make sure the bread has high amounts of fiber.  Adults should eat 25-30 grams of fiber a day.

Second, choose a bread that has less than 350 mg of sodium per serving.  Too much sodium in a diet is dangerous.  And third, avoid hydrogenated fats at all costs.  Try to find a brand that doesn’t have this ingredient.  It’s also good to avoid high fructose corn syrup, if possible.  While finding a loaf of bread without this ingredient can be challenging, at least make sure it’s not one of the first several ingredients listed. 

If all else fails, make your own bread at home.  It’s not only healthier, but most likely more affordable too.

6. MSG (Monosodium Glutamate) is easily avoidable

Monosodium glutamate (MSG), a flavor enhancer known widely as an addition to Chinese food, is actually added to thousands of the foods you eat.

It’s in everything from soup, crackers, meats and salad dressings.  As dangerous as it is, MSG makes food taste good and it is dirt cheap, like sugar.  Even infant formulas and baby foods contain this poison, even though babies and infants are four times more sensitive than adults to the toxic effects of this chemical.

Eliminating MSG from your diet is a wise choice for everyone, especially pregnant women.

Here’s a list of hidden names for MSG that you need to be aware of.  The hidden names include:

• Gelatin
• Hydrolyzed Vegetable Protein (HVP)
• Yeast Extract
• Malted Barley
• Rice Syrup or Brown Rice Syrup

Check out this helpful video on MSG

7. If the label says “All Natural” or “Organic” it must be healthy

There’s not as much regulation as you may think when it comes to the wording used on food labels.  “All Natural” can mean absolutely nothing, except that it entices the consumer to purchase it over other brands.  Sometimes an item labeled “All Natural” will have fewer ingredients, which can be a good thing.  But it absolutely does not mean the item is healthy or unprocessed.

As for “Organic,” this term is much more regulated, but there are still come catches.  The best option is to choose items labeled “100% Organic.”  These products are given the USDA (U.S. Department of Agriculture) seal and are completely organic and natural.  An item that simply reads “Organic” is only required to have 95% organic ingredients and those that claim they’re “Made with Organic Ingredients” must only be 70% organic.

Other commonly misused labeling terms include “cage-free,” “grass-fed,” “sustainable” and “hormone-free.”  While the USDA has clear definitions for each of these terms, there is no independent verification that products with such labels actually meet the requirements.

So, when choosing food items that makes one of these claims, look at the ingredients as well to see just how natural it truly is.

http://www.npr.org/templates/story/story.php?storyId=90910901

Other Kids Nutrition Articles:

• How To Improve Your Child’s Eating Habits

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How To Improve Your Child’s Eating Habits

Kids always seem to observe everything their parents do.  So yes, your kids watch your eating habits more closely than you think.

Because of this fact, it is crucial that you role model a healthy eating lifestyle for them.  Stock the refrigerator with healthy foods like fruits and vegetables so that when they reach for a snack they find a healthy choice.

You may face resistance at the beginning, especially if you have previously allowed your child to eat sugary and high-fat foods.  If this is the case, you might want to take your time and slowly offer reasonable alternatives to your child’s normal high-fat or high-sugar selections.  This will encourage a change in their overall habits.  It is important to still include some of their favorite foods in their meals occasionally.  But, in time you will want to phase out most sugary processed foods and high-fat foods.    

Eventually, healthy behaviors children see at home are most likely the ones they will adopt for themselves.  That is good news!

A great way to get children involved and committed to healthy food choices is to invite them to participate in the family food shopping and preparation. 

Children who feel competent to select and prepare food will make wiser food choices.  We know a family who does just that.  The boys might help prepare the protein portion of the meal while the girls help out with the vegetables and healthy carbs.

Give it a go!                                                                                                                      

Source: Cedric X. Bryant, Ph.D., Chief Exercise Physiologist, Vice President of Educational Services ACE Fitness

Other Kids Nutrition Articles:

• Misconceptions on Healthy Eating

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Kids Exercise For Fun

By Kristy Wise

Exercise is a fun activity to be experienced by both adult and child. Yet when many, mostly adults, think of the word exercise, a dreaded feeling often follows. The term can easily be associated with hard work, sweat and pain, and many prefer to opt out of such activities to avoid these effects.

But from a child’s perspective, exercise is oftentimes viewed in a completely different light. Their natural, heightened energy must be released and there is no greater release than exercise. Of course, kids don’t usually call it exercise. Instead, they use words such as play, skip and tag. An hour on the playground or throwing ball with a friend is not considered hard work … it’s fun! And it should be. After all, they’re kids.

There are some exceptions, though, when it comes to kids exercise. Exercising comes natural and is greatly desired by many kids, but in today’s society a lot of children need to be encouraged to be physically active. It’s too easy for them to spend most of their free time in front of the television, minimizing their use of physical and brain activity. Poor diet also affects the desire to exercise, since it leads to lethargy and weight gain.

Since we as adults know that exercise can and should be fun for kids, it shouldn’t be hard to convince them to participate in activities. There are a great number of ways to keep your kids active and healthy, it just may take a little time discovering what suits him or her best.

Here are a few suggestions for the less active child:

• Take a nature hike
• Have them invite a friend to a park/playground
• Visit a local swim park or public swimming pool
• Hide and seek
• One-on-one game of catch

In addition, we should not only encourage our kids to be active, but we should also participate in activities with them. They are more likely to want to exercise if they see an adult or parent doing the same. Plus, it creates family bonding and fun memories for the future.

Joining them in a physical activity is not only beneficial for their health, it also teaches us a valuable lesson. Exercise doesn’t have to be painful or hard work. Kids are right, it can be a lot of fun.

Other Kids Exercise Articles:

• Kids’ Indoor Exercise Example
• Annual Kids Fitness Day

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