Fit Families: How You Can Fight Off Obesity in Your Home

By Keri Davies, B.Sc., M.Sc., Certified Personal Trainer

"If you're not nourishing your body, you're poisoning it." Scary thought, huh? But it's also all too true. The foods we choose to eat not only help us (or hinder us) from fitting into a smaller jean size but also help prevent debilitating diseases like cancer, heart disease, diabetes, etc. Add in exercise, and you have a powerful arsenal to protect you and your family.

Fruit can be a healthy treat for the entire family.

"My family?" you ask? Absolutely. You see, if you have children, it's also true that the foods you provide for them will either nourish or poison them... An even scarier thought!

And the habits you instill in them from their very first birthday can impact their entire lives.

It comes as no surprise that just as easily as our kids mimic the curse words that slip out from time to time, they also mimic the habits and mannerisms of their parents when it comes to eating and taking care of themselves. Which means, kids need to see healthy, energetic role models to remain healthy and energetic throughout their lives.

The Problem: A Prescription for Obesity

Life as a parent in today's society can be hurried and stressful. (An understatement, we know!) Oftentimes you're running one kid to football, the other to ballet, and somewhere in between, trying to get to work on time, run a household, keep everyone fed and clothed, occasionally sleep, etc. And then you're also expected to exercise and cook and eat healthy meals?!

A rushed, on-the-go lifestyle is typical for many American families today. Add in little or no exercise and an unhealthy diet, and you have the perfect setup for today's alarming obesity rates. Simply put, it's apparent our lifestyle choices are making us fat and unhealthy.

In 2005, almost one-third of American kids are considered overweight, and nearly one in six is obese! (Broadcast Interview Source, Inc.,).

Obesity brings with it an abundance of health problems. Kids are developing life-threatening diseases previously found only in adults. Everything from emotional distress to increased risk for heart disease, type 2 diabetes, high blood pressure, liver and gall bladder disease, high cholesterol, asthma, sleep apnea, and kids needing hip replacements (Kever and Fergus).

Kids are spending a significant portion of their lives watching television; playing video games; logging on, chatting, and surfing the Internet—all the while sitting idle. Decreased physical activity levels combined with increased caloric consumption (of mostly unhealthy foods) and reduced resting metabolic rates (the rate our bodies burn calories at rest) makes it obvious—a very real problem exists.

Kids, as well as their parents, are spending countless, unproductive hours in front of the TV and are literally subtracting years from their lives. And worse, the foods parents choose to feed their families are literally killing them, instead of filling them with healthful energy.

The Solution: A New Prescription for Healthier Living

Fitness, health, good nutrition, and quality time spent together enrich the family, give the family more energy, and promote goal setting and discipline. They bring a family closer together and encourage success and a sense of accomplishment. Here are five strategies your family can put to use and ensure you are setting a good example for your children:

Begin involving kids in menu choices, meal time prep, and clean up to help them learn healthy nutrition habits for their entire lives.

The most important piece of the puzzle, in your family's quest to begin leading a healthier, active lifestyle, is proper nutrition. Healthy foods and proper nutrition are 70 to 80% of the program.

I know it sounds cliche, but "We are what we eat." If it is good and you eat it, it shows up on the outside. Quality nutrition choices help stabilize blood sugar levels and provide consistent energy levels throughout the day. However, just the opposite is true with poor nutrition choices. If the foods you are feeding your family are packed with hydrogenated oils, empty calories, and excessive sugar, these will show up too, in the form of unhealthy, unwanted fat. Additionally, the poor nutrition leads to feeling tired, lethargic, and bloated. Many people with poor nutrition habits complain about the mid-afternoon energy slump. A sleepy, foggy feeling that strikes shortly after a high-calorie, low-nutrition lunch.

Do your kids have a hard time paying attention in class? The first place to look is at the family's current nutritional habits.

Reading Real SOLUTIONS, you are well aware of proper portion sizes (your open palm or clenched fist). But are you also aware of the benefits of sitting down together at regularly scheduled meal times as a family? The family that consistently eats healthy meals made up of lean proteins (chicken, salmon, turkey, or lean beef, etc.), combined with quality carbohydrates (potatoes, yams, whole-grain or brown rice, etc.) and a variety of vegetables (spinach, kale, green beans, broccoli, carrots, squash, etc.) is a healthy family.

Other healthy tips include:

1. Cook with less fat (olive oil cooking spray is a great, healthy alternative).
2. Don't eat while watching TV or riding in the car—sit down in the kitchen/dining room at regularly scheduled times and enjoy quality time as a family.
3. Begin involving kids in menu choices, meal time prep, and clean up.
4. Never use food as a reward or punishment.
5. Pay attention to beverage choices. Avoid empty calories like sodas, even diet soda; encourage them to drink low-fat milk, unsweetened beverages, or the best alternative, water.
6. And every now and then, substitute fruit for dessert and most definitely restrict fast food.
7. Treats are just that, a treat. Treats are for special occasions and are not consumed daily. However, just as you enjoy a weekly reward or free day, you could allow one day per week when the family has a fun night out. With family night out, let everyone eat whatever they like. The family can splurge but still eat in moderation. Perhaps it's pizza and a movie. Maybe it's burgers and baseball. However, the next day, everyone is back on track with the family's healthy, nutritious eating plan.

If you're not already following these guidelines, there is no time like the present to begin. Remember, kids eat what their parents buy and eat. Start addressing good nutrition habits, shopping together, teaching your kids how to read nutrition labels, and letting them help plan healthy meals. These are valuable, healthy nutrition habits that will last a lifetime!

So, you're doing everything right when it comes to mealtime. But what are your kids snacking on? Let's face it, kids usually love sugary sodas and candies, high-fat cookies, cakes, ice cream, and salt-laden chips.

"The childhood obesity epidemic is clearly related to the extra calories kids are consuming today during snack time," says Barry Popkin, Ph.D., professor of nutrition at the University of North Carolina School of Public Health.

To make matters even worse, experts say, the trend spans the ages from toddlers to teenagers. Couple with this snacking more frequently and larger portions. As a result, American children are consuming more calories between meals than ever before. (Barnett)

The reality with high-calorie, high-fat, sugary snack foods is once a kid's unhealthy snacking patterns are established, they become very difficult to break. In addition, Dr. William Klish, professor of pediatrics at Baylor College of Medicine and chair of the Texas Department of Health and Obesity Task Force says, "Snacking can become almost continuous. When kids get bored, angry, tired, or upset, out comes the snack bag." (Barnett) Added calories equals added weight, and remember, overweight kids tend to grow up to be overweight adults.

An easy solution is purchasing more fruit and preparing healthier snacks. Here are a few simple ideas: couple fruit with unsalted almonds, walnuts, or pecans. Try adding a small yogurt or a piece of string cheese or half a cup of cottage cheese with half an apple, pear, or peach. Healthy snacking options are endless, and that goes for parents too.

No matter what the weather, you can get outside and have fun as a family!

How many hours of television is the family watching each week? Be brutally honest. If you are like most American families, kids and parents are spending countless hours glued to a screen yet can't find even 15 minutes to exercise. The increasing popularity of high-tech toys, Reality TV shows, and screen-related entertainment has brought families indoors and on the couch.

In addition, TV, video games, and computers are all being used as modern-day babysitters. If this sounds all too familiar, stop! Turn off the TV and begin spending more quality time with your kids.

This is a perfect opportunity for you to take control. Hours of endless television (which is often coupled with unhealthy snacking) is adding unnecessary, unhealthy inches to your family's waist line and bottom line.

When was the last time your family exercised together? Exercising and participating in outdoor activities are all part of a healthy, active lifestyle that parents must support, and to do this, parents must get active themselves. It may take some time, but when you begin a healthy, active lifestyle, your kids will follow.

When a family implements a health program that begins in the home, the improved physical and mental results create an encouraging, supportive environment. Together, you can make exercise fun. Doing so will keep the whole family physically and emotionally healthier.

For fun outdoor activities, begin taking family walks, bike rides, and swims together. Or start a family tennis or golf tournament. Try gardening. It is a great outdoor activity that also addresses healthy nutrition. Take a family vacation that involves hiking, skiing, or mountain biking. These are a few simple ways to get everyone physically involved and interacting. Plus, it helps parents teach their kids how to lead a healthy, active lifestyle.

4) Community Encouragement for the Active Lifestyle

Americans spend millions of dollars each year fighting cancer and heart disease. Obesity just makes these diseases more prevalent and deadly. Despite the current efforts, an effective family obesity campaign is not reaching Americans. If it were, obesity levels would not be referred to as crisis or epidemic.

To help our communities fight obesity, support family walks, fun runs, and biking events!

That's why we need to help our own communities fight these problems. How? It's easy! Help support family fun runs, walks, biking events, etc. Share your knowledge on healthy eating to help educate your friends and neighbors. And always remember the importance of leading by example.

5) Upgrading Education

Physical fitness and living a healthy, active lifestyle should never be difficult or complicated. Encourage your local schools to bring back good old-fashioned recess and gym classes on a daily basis. Most have dropped these types of classes altogether, either because of the lack of school funding or because schools couldn't find the value in them. We can help reeducate our educators about the importance of exercise for proper brain functioning and improved mental and physical health.

Approximately 30% of public high school cafeterias sell foods from McDonald's, Pizza Hut, and Taco Bell. Schools get a percentage of the sales used to purchase the books and computers. Is the extra cash worth the high price of the health problems it may be causing?

Better choices must be made and encouraged. Sandwiches, salad bars, and baked foods instead of fried are tasty, healthy alternatives. As parents, we must insist that schools begin to provide healthier food options. These healthier options are not any more expensive, and the value of fresh, wholesome foods is immeasurable.

In addition to fun school field trips to the local zoo or museum, kids could start visiting local grocery stores, hospitals, health clubs, nutrition companies, college athletic departments, and local sport team institutions. By introducing our kids to healthier lifestyle alternatives, we'll be providing them with the opportunity to learn important life skills.

In Summary

There must be a candid, to the point, educational crusade attacking obesity. The family obesity campaign needs dedicated, energetic individuals with ample time to devote and help promote life-long wellness. These individuals have to have a desire to make a real difference. We all need to become more involved.

Parents, I welcome your thoughts and would be interested in knowing what you are doing to keep your family healthy, active, and fit together? Or, I'd love to hear from you, if you would so kindly contribute suggestions or ideas for what I, and others, can do to start a collective effort of change in own communities. Please share your thoughts with me, and other like-minded parents, on our message board at www.RealSOLUTIONSmag.com. If you believe like Stephen Adele and I do, together, we can cure obesity by creating stronger, healthier families!

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