Family Fitness: Elaine Harrington, MD


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Family Fitness: Elaine Harrington, MD

  1. 1. Family Fitness Elaine Harrington, MD Pediatrician, Via Christi Clinic
  2. 2. Objectives <ul><li>To appreciate the importance of being healthy </li></ul><ul><li>To understand risk factors and complications of excess weight </li></ul><ul><li>To learn healthy lifestyle changes for maintaining healthy weight and wellness </li></ul>
  3. 4. What is the problem? <ul><li>Obesity has tripled in the last 30 years </li></ul><ul><ul><li>Increase from 7% to 20% obesity in 6 to 11-year-olds </li></ul></ul><ul><ul><li>Adult complications filtering into childhood </li></ul></ul>
  4. 5. Fat facts <ul><ul><li>Children eat nearly twice as many calories (770) at restaurants as they do during a meal at home (420) </li></ul></ul><ul><ul><li>An increase of 100 calories per day will result in a 10-lb weight gain per year </li></ul></ul><ul><ul><li>One extra serving of chips per day can result in a 13-lb weight gain per year </li></ul></ul>
  5. 6. Facts Childhood Obesity Percent of obese children from 1970 to 2010 Ages K k H H H H H H H H H H H H H H H 70s 80s 90s ’00s 10s
  6. 7. What Causes Obesity? <ul><ul><li>Multifactorial </li></ul></ul><ul><ul><li>Genetics </li></ul></ul><ul><ul><li>Prenatal environment </li></ul></ul><ul><ul><li>Lifestyle factors </li></ul></ul><ul><ul><li>Parental influence/role modeling </li></ul></ul><ul><ul><li>Activity levels </li></ul></ul>
  7. 8. Contributing factors
  8. 9. Risks and complications <ul><ul><li>Increased heart disease </li></ul></ul><ul><ul><li>Increased blood pressure </li></ul></ul><ul><ul><li>Type 2 diabetes </li></ul></ul><ul><ul><li>Breathing problems </li></ul></ul><ul><ul><li>Difficulty sleeping </li></ul></ul><ul><ul><li>Emotional issues </li></ul></ul><ul><ul><li>Orthopedic problems </li></ul></ul><ul><ul><li>Respiratory problems </li></ul></ul>
  9. 10. Weight matters
  10. 11. Solutions <ul><li>Increase </li></ul><ul><ul><li>Awareness </li></ul></ul><ul><ul><li>Activity </li></ul></ul><ul><ul><li>Family meal times </li></ul></ul><ul><ul><li>Fruits and vegetables </li></ul></ul><ul><ul><li>Healthy role models </li></ul></ul><ul><li>Decrease </li></ul><ul><ul><li>Portion size </li></ul></ul><ul><ul><li>Screen time </li></ul></ul><ul><ul><li>Food as a reward </li></ul></ul><ul><ul><li>Sedentary time </li></ul></ul>
  11. 13. New day – New game <ul><li>Any day is </li></ul><ul><li>a chance to get </li></ul><ul><li>together and </li></ul><ul><li>create something </li></ul><ul><li>FUN </li></ul>
  12. 14. Activities and exercise <ul><li>Find activities kids enjoy — not prescribed daily exercise minutes or forced group sports </li></ul>Work up to 60 minutes per day of “huff and puff”
  13. 15. Walk whenever possible <ul><li>Whenever possible, walk instead of drive </li></ul><ul><ul><li>Walk your children to school  </li></ul></ul><ul><ul><li>Take a family walk after dinner </li></ul></ul><ul><ul><li>Go for a half-hour walk instead of watching TV  </li></ul></ul><ul><ul><li>Park further from the store entrance </li></ul></ul><ul><ul><li>Make a Saturday morning walk a family habit  </li></ul></ul><ul><ul><li>Walk briskly in the mall </li></ul></ul><ul><ul><li>Take the dog on longer walks </li></ul></ul>
  14. 16. Around your home <ul><ul><li>Garden or make home repairs  </li></ul></ul><ul><ul><li>Do yard work  </li></ul></ul><ul><ul><ul><li>Get your children to help rake, weed, or plant flowers  </li></ul></ul></ul><ul><ul><li>Work around the house  </li></ul></ul><ul><ul><ul><li>Have children help with chores   </li></ul></ul></ul><ul><ul><li>Wash the car by hand </li></ul></ul><ul><ul><li>Use a snow shovel instead of a snow blower  </li></ul></ul><ul><ul><li>Do sit-ups in front of the TV   </li></ul></ul><ul><ul><ul><li>Have a sit-up competition with your kids during commercials </li></ul></ul></ul>
  15. 17. Move more together <ul><ul><li>Join an exercise group </li></ul></ul><ul><ul><li>Enroll your children in community sports or lessons </li></ul></ul><ul><ul><li>Pace the sidelines at kids' athletic events </li></ul></ul><ul><ul><li>Dance to music… with your kids </li></ul></ul><ul><ul><li>Swim with your kids </li></ul></ul><ul><ul><li>Buy a set of hand weights and play a round of Simon Says with your kids — you do it with the weights, they do it without </li></ul></ul><ul><ul><li>Train together for a charity walk or run </li></ul></ul>
  16. 18. Healthy and active classroom parties <ul><li>Eat better: </li></ul><ul><ul><li>Water or flavored water (calorie-free) </li></ul></ul><ul><ul><li>Low-fat or fat-free milk </li></ul></ul><ul><ul><li>Fresh fruit assortment </li></ul></ul><ul><ul><li>Fruit and cheese kabobs </li></ul></ul><ul><ul><li>Vegetable trays </li></ul></ul><ul><ul><li>Cheese cubes, string cheese </li></ul></ul><ul><ul><li>Pretzels </li></ul></ul><ul><ul><li>Low-fat popcorn </li></ul></ul><ul><ul><li>Graham crackers </li></ul></ul><ul><ul><li>Animal crackers </li></ul></ul><ul><ul><li>Angel food cake – plain or topped with fruit </li></ul></ul><ul><ul><li>Low-fat pudding, yogurt or parfaits </li></ul></ul><ul><ul><li>Trail/cereal mixes or bars </li></ul></ul>
  17. 19. Move more at school <ul><ul><li>Go for a class walk or hike </li></ul></ul><ul><ul><li>Turn on some music and dance! </li></ul></ul><ul><ul><li>Play a game of kickball </li></ul></ul><ul><ul><li>Do thematic crafts – painting pumpkins, creating valentine mailboxes, etc. </li></ul></ul><ul><ul><li>Party games always a hit! </li></ul></ul><ul><ul><li>Have a scavenger hunt for school supplies in the classroom or on a playground  </li></ul></ul><ul><ul><li>Play an exercise or yoga DVD </li></ul></ul>
  18. 20. Be active together
  19. 21. “It’s just a little treat!” <ul><li>We all do it! </li></ul><ul><li>When have you </li></ul><ul><li>used food </li></ul><ul><li>as a </li></ul><ul><li>reward ? </li></ul>
  20. 22. Food as rewards <ul><li>“ It’s just a little treat!” </li></ul><ul><li>Here are better reward options: </li></ul><ul><ul><li>Reward charts/stickers </li></ul></ul><ul><ul><li>Chips/points system </li></ul></ul><ul><ul><li>Trips to park, walks, activities, games </li></ul></ul><ul><ul><li>Free chore pass </li></ul></ul><ul><ul><li>Friends over </li></ul></ul><ul><ul><li>Later bedtime </li></ul></ul><ul><li>Non-food rewards are limited only by </li></ul><ul><li>IMAGINATION, TIME and RESOURCES </li></ul>
  21. 23. Family mealtimes <ul><li>A simple family habit = impressive benefits for kids </li></ul><ul><ul><li>Laughing </li></ul></ul><ul><ul><li>Talking </li></ul></ul><ul><ul><li>Listening </li></ul></ul><ul><ul><li>Sharing </li></ul></ul><ul><ul><li>Caring </li></ul></ul>
  22. 24. Benefits of family meals together <ul><ul><li>Family togetherness </li></ul></ul><ul><ul><li>Better nutrition </li></ul></ul><ul><ul><li>Weight concerns addressed </li></ul></ul><ul><ul><li>Higher IQ </li></ul></ul><ul><ul><li>Communication </li></ul></ul><ul><ul><li>More school success </li></ul></ul><ul><ul><li>Fewer behavior issues </li></ul></ul>
  23. 25. Portion control “ I don’t understand doc. He only eats the same as the rest of the family.”
  24. 26. Portion size is important “ Relax. This is low-fat ice cream.”
  25. 27. Portion guidelines
  26. 28. <ul><li>Grains: </li></ul><ul><ul><li>Aim for 6-11 servings daily </li></ul></ul><ul><ul><li>Choose whole grains whenever possible </li></ul></ul>Serving sizes <ul><li>Fruits and vegetables: </li></ul><ul><ul><li>Aim for 5-9 servings daily </li></ul></ul><ul><ul><li>Choose fresh produce whenever possible . </li></ul></ul>Billiard ball 1/2 cup flakes, puffed rice, shredded wheat Dry cereal Billiard ball 1/2 cup cooked oats, rice, pasta Cooked Grains Index card 1 oze (1 small slice, 1/2 bagel, 1/2 bun) Bread That's about the size of One serving equals Examples Billiard ball 1/2 cup cooked broccoli, potatoes Cooked vegetables Baseball 1 cup leafy greens, baby carrots Raw vegetables Hockey puck 6 oz 100% fruit or vegetable juice Juice An egg 1/4 cup raisins, prunes, apricots Dried fruit Billiard ball 1/2 cup raw, canned, frozen fruit Raw fruit That's about the size of One serving equals Examples
  27. 29. Summary <ul><li>Take baby steps: </li></ul><ul><ul><li>Play together </li></ul></ul><ul><ul><li>Eat together </li></ul></ul><ul><ul><li>Think portion size </li></ul></ul><ul><ul><li>Decrease screen time </li></ul></ul><ul><ul><li>Non food rewards </li></ul></ul>