Get Up Off That Couch

  Have you seen on the news that Florida schools are sending home BMI  (Body Mass Index) readings on their students?  The districts then recommend weight loss and exercise for children who are too heavy.  It is up for debate on whether schools are overstepping their bounds, but its no secret that America's children and youth are sedentary and overweight.  Family Education.com offers the following suggestions for getting our kids moving and healthier.

Teens Need More Exercise
The medical community has been sounding the alarm: America's kids are in worse physical shape than they were 20 years ago. This is particularly appalling since overweight teens often grow into overweight adults, and overweight adults develop more heart disease, diabetes, gout, and arthritis. The New England Journal of Medicine reported that obese teenagers in the top 25 percent of their weight categories have twice the death rate in their 70s as men and women who were thin as teens.
Every time our teens sprawl in front of the TV, their metabolism slows to a crawl. Researchers at Memphis State University and the University of Tennessee explored the link several years ago and were startled to find that kids' metabolisms were lower while they were watching television than when they were resting and doing nothing at all! The typical teen now spends almost 30 hours a week in front of the tube, while eating high-fat snacks.
Who's going to step in and prod teens off those cushy couches? That's right: It's up to us, as parents, to help them find ways of living a healthy lifestyle. But where do we start?

Read more on FamilyEducation: http://life.familyeducation.com/teen/exercise/29461.html#ixzz2hHgVN86C

Great Exercises for Teens
Aerobic exercise is perfect for teens who are independent and like variety. Some possibilities include running, in-line skating, cycling, swimming, power- or race-walking, tennis, full-court basketball, aerobic dancing, kick-boxing, Tae Bo, hockey, soccer, rowing, elliptical trainer, cross-country skiing, jumping rope, racquetball, handball, ice-skating, and trampoline. The American Heart Association suggests that teens raise their heart rates for 20 minutes without stopping, three or more times a week. Reassure your teen that aerobic exercise, when done correctly, shouldn't resemble running timed laps in gym class, when many kids feel like their lungs are ready to burst and their legs are on fire. This isn't about "no pain, no gain" it's about choosing fun physical fitness activities that also make you sweat and breathe a little harder.
Exercise should never hurt, although a little muscle soreness can be expected, especially in the initial weeks of a workout program. Be sure your teen knows the importance of stretching and warming up. And keep in mind that out-of-shape kids should start out slowly, since they are more prone to serious injury if they do too much too soon.
Ten Arguments for Exercising
Teens are great at coming up with reasons not to exercise, so be ready to give them incentives to get fit. Here are 10 pro-exercise arguments to present to your teen:
10. Running and walking are convenient. All you have to do is walk out the door and put one foot in front of the other. No need for pools, courts, or fields.
9. Running doesn't cost much. Splurge on good running shoes, but go the el-cheapo route for shorts, t-shirts, and sweats.
8. Your heart becomes more efficient at pumping blood and oxygen through your body every time you exercise aerobically. You'll think more clearly. You'll also raise HDL levels (high density lipoprotein) in your arteries to protect you from heart attacks and strokes when you get really old -- like in your 40s and 50s!
7. It's an awesome time to chat with friends. (And talking slows your pace, so you'll exercise longer.)
6. It's a perfect time to be alone and think. You'll be blown away by the creative thoughts -- ideas for research papers, ways to end that fight with your best friend, and what to say to that cute kid in the neighborhood.
5. The benefits of cross-training extend to all sports you do. Aerobic exercise conditions your body to perform longer, faster, and more efficiently. Wait until your coach sees you play soccer or baseball!

Read more on FamilyEducation: http://life.familyeducation.com/teen/exercise/29461.html#ixzz2hHgdyd4R

You Are What You Eat

It's the new year and everyone is thinking about a healthy lifestyle.  Turning over a new leaf,  losing weight, eating right and exercising.  If your teen seems to be making the wrong choices in their diet, the new year is a good time to offer a different way of thinking and eating.

As teens become more independent in their food choices, they tend to make the wrong choices - even teens who were brought up eating healthy. Here are the four worst food habits teens have and what you can do about them:
Skipping breakfast is the leading bad food habit for teenagers. According to the American Dietetic Association, more than half of male teens and more than two-thirds of female teens do not eat breakfast on a regular basis. Breakfast is the most important meal of the day. Eating breakfast can upstart your teen’s metabolism, which helps with weight control, mood and school performance.
You can ensure that your teen eats a healthy breakfast by making the foods readily accessible to him. Make it a part of your routine to put breakfast on the table and sit with your teen while you both enjoy a healthy breakfast. Or, if time is a problem, go for the grab and eat on the way breakfasts that are now on the market.
The next unhealthy food habit teens have is increased foods from 'other' food group. Think of the food pyramid, the 'other' food group is the smallest smallest section at the top with what is supposed to be the least amount of servings. Teens tend to eat too much high fat and calorie snack foods that are categorized in the 'other' food group.
You can help teens break this habit by having fruits and healthy snacks available more often then having high fat and calorie snacks available. It is easier to grab a bag of chips at the grocery store then picking up a bag of oranges and remembering to wash, quarter and put them out on the table during snack time. But the benefits to your teen's health are worth the effort.
Increased eating outside of the home is another bad food habit teens have. Teens hit the fast food restaurants much more often then they did when they were younger. This tends to be because of school, sports and work schedules overlapping regular meal times.
To circumvent this bad habit, talk to your teen about only eating fast food once a week. Then make dinner and healthy food available to him when he has the time. This is as easy as fixing a plate for him and allowing him to heat it up when he gets home from his sports practice. Or having sandwich fixings ready when he gets home from school and has to run off to work.
Last, but not least, in this list of bad food habits is soft drink consumption. A study looking at American youths aged 6-17 found an increase in the prevalence of soft drink consumption from 37% in 1978 to 56% in 1998. You can help your teen choose a healthier drink by having fruit juice and water available and not buying soda. Or try fruit flavored carbonated water instead of soda. My teens really like these.
One common denominator for getting teens to eat healthier and avoid these bad food habits is your active role in providing healthy foods. When you get in the habit of making these foods more readily available to your teen, you will see a change in their eating habits.(Teens. About.com)
Keeping food available and ready to go is the key to getting your teen to ear right  Breakfast can be yogurt and fruit, in a paper cup as they run out the door.  A corn tortilla with scrambled eggs and turkey sausage.  Cheerios or another favorite whole grain cereal, with banana or strawberries, served to eat on the go.  Smoothies are always a good option.
 Snacks?  Raw vegetables and low fat Ranch dressing or hummus.  Fresh fruit, washed and ready to go.  Popcorn.. Lean meats and whole wheat wraps, or cheese and whole wheat crackers. Fajitas, grilled out earlier and ready to heat up.  A sweet potato, microwaved and served with a small pat of butter.  Guacamole and a few baked tortilla chips.
Weight Watchers is a great resource for healthy eating and losing weight.  Really, anything that works and encourage your teen is a great way to start.  Happy New Year, and Happy New You.  chrissie