Month: June 2015

Let’s Get Moving: Exercise for Kids

By: Maddie Packard

Childhood obesity has and continues to be a serious problem in Wisconsin and the rest of the country.  A huge way to prevent this is exercise.  When most adults think of exercising, we imagine it as long, agonizing time on the treadmill, lifting heavy weights, or a crazy Zumba class.  Activities like those don’t really match up with the motor skills and attention span of toddlers and preschool aged children.  For them, exercising is all about playing and just being physically active.  They don’t have to run 5 miles or do 100 crunches, they just need to get moving. 

Aside from the typical play activities like playgrounds, hopscotch or riding bikes, there are many creative ways to get kids active without them even realizing they are exercising.

The Animal Walk

Some of the first things babies learn is what sounds animals make.  Once they’re up on their feet and have become an energized toddler, it’s time to learn how the animals move.  Whether they are running like a cheetah, galloping like a horse, or slithering around on their stomachs like a snake, an activity like this not only teaches about different types of animals but encourages new types of movement for a child to experiment with.

Obstacle Course

This can be done inside and outside, making it a friendly activity to all the weather we have in Wisconsin.  It doesn’t have to get complicated, but crawling under chairs, jumping over pillows, and weaving through a line of toys can still be fun.  There is more freedom outside like running around a tree or hula-hooping 5 times before moving on to the next obstacle.  There is no limit on what your course should include so the possibilities are endless.

Dancing

Dancing knows no age and no skill level.  From waving your limbs around to a full choreographed number, it’s all dancing.  With toddlers, dancing and singing is a fun way to learn about new ways to move your body or even learn a subject matter like body parts.  As kids get older, they can start making up their own moves and come up with their own dances to their favorite songs.

A few songs to get moving:
Cool Bear Hunt (Dr. Jean)

Tooty Ta (Dr. Jean)

Shake My Sillies Out (Raffi)

We Are The Dinosaurs (The Laurie Berkner Band)

When all else fails, no kid can resist breaking it down to Let It Go from Frozen.

Whatever the activity, the important part is for kids to make a habit of being physically active.  It’s good for their bodies, mind, and overall well-being in the future.

Our playgroup kiddos show how they get active HERE

By: Maddie Packard

Snacks play a big role in what kids eat every day.  There seems to be a snack for every time of the day and any activity.  Snacks aren’t a bad thing, it is normal to get hungry between meals, especially when you are physically active.  What you choose for your kids to snack on does matter though.

Instead of: Doritos, Fritos, Potato chips, etc.

Try: Veggie Straws, Kale chips, sunflower or pumpkin seeds, nuts, popcorn

Recipe here: Apple Pie Popcorn

Instead of: Fruit Rollups, Fruit by the Foot, Gushers, etc.

Try: Fresh or dried fruit, a homemade fruit roll up (fruit sushi)

Recipe here: Fruit Sushi

Instead of: Candy bars, snack cakes, etc.

Try: Granola bars (not covered in chocolate) with nuts, seeds, dried fruit, etc.

Recipe here: Homemade Granola Bars

Other fun and healthy snack options:

  • Ants on a log
    • Log made out of celery, carrot, apple, banana, etc.
    • Use peanut butter, or any other kind of nut butter
    • Ants can be dried fruit like raisins, craisins, cherries, blueberries, goji berries, fresh blueberries, granola, nuts, or seeds like pomegranate, sunflower or pumpkin.
  • Zucchini or sweet potato muffins

Whether it is trying out some new recipes or simply making wise choices at the store, snacking can be fun, tasty and healthy.

By: Maddie Packard

Superfoods are all the rage these days.  They are defined as nutrient-rich foods considered to be especially beneficial for health and well-being.  As healthy as these foods are, it’s not always easy to get kids to eat them.  They might refuse to eat salmon because of its fishy taste despite its great amount of Omega-3’s and kale might be off the table because it’s too green!

If your child has a picky palate, that doesn’t mean healthy eating is out of the question.  Here are some fun ways to get your little super heroes to eat some superfood!

Blueberries

Blueberries are a great source of antioxidants and are usually popular among kids.  They can go in tons of breakfast foods including smoothies, pancakes, muffins, cereal, yogurt and oatmeal.  The fun color can brighten up any meal.

Avocado

Kids tend to have an aversion to avocados because it’s mushy and green, (not too appetizing of a description).  If your child isn’t keen on the idea of avocados as a dip or a sandwich spread, there are a couple ways to sneak it in.  Avocados can be used as a butter substitute in baking things like cookies or bread.  It is full of healthy fats and potassium and won’t change the color too much.  Another way is to put it in smoothies.  When mixed with other colorful fruit, you don’t notice the green and it can smooth out the texture.

Spinach

Spinach is always hard because it is dark green and looks like exactly what it is, a leaf.  Kids don’t really care that it is rich in antioxidants and is a good source of Vitamins A, B2, C and K.  If you can’t convince them to eat it based on the fact that it is what makes Popeye big and strong, there are a couple more ways to try.  A great way to hide spinach is in smoothies.  They don’t make a big taste difference and the bright green can be masked with darker berries like blueberries and blackberries. Some more ways to sneak in those leafy greens is chopping them up super fine and adding it to things like pesto, pasta sauces and soups.

Sweet Potatoes

Sweet potatoes are a great source of vitamins A and C and contain less carbs and more fiber than a regular, white potato.  Sweet potatoes can be baked, steamed or pan-fried and can be put in a variety of dishes.  You can make baked sweet potato wedges or fries, blend it up in a soup, make them into pancakes or cupcakes or substitute them in for baked or mashed white potatoes.

Healthy food doesn’t have to be boring and with the addition of some of these superfoods, your super hero will be flying in no time.

Childhood obesity and obesity in general is an epidemic that has swept the United States in the last few decades.  While the numbers have stopped increasing as rapidly as they had been, they are still too high.  Wisconsin has reported that 31% of children ages 2-4 are overweight or obese.

With increased obesity rates, children are at a higher risk for Type 2 diabetes, high blood pressure, sleeping problems, heart disease, poor self-esteem, anxiety, depression, and eating disorders in the future.  Children who are obese are also likely to carry it into adulthood and continue having numerous health problems.

Nothing about this epidemic is good and we all need to be proactive in preventing it. Obesity has many causes but the factors we have the most ability to impact change are physical activity and healthy nutrition Here are some helpful facts and tips to help combat childhood obesity at home and in classrooms.

Physical Activity:

  • Infants need physical activity and active exploration daily
  • Toddlers need at least 60-90 minutes of physical activity per day
  • Preschoolers needs at least 90-120 minutes of physical activity per day
  • School age kids need at least 60 minutes of daily physical activity

Diet:

  • Breastfeed infants longer
  • Limit sugar-sweetened drink like soda and fruit juice
  • Eat a variety of fruits and vegetables
  • Eat whole grains instead of refined
  • Limit high-fat proteins like hot dogs, pepperoni and chicken nuggets
  • 1% or fat-free milk for children over 2
  • Drink more water

Lifestyle:

  • Set an example by exercising and also eating nutritious foods
  • Offer appropriate food portions
  • Keeping sedentary activities like TV and video games to a minimum

Here are some websites to provide more information.

http://www.letsmove.gov/

https://www.dhs.wisconsin.gov/physical-activity/childcare.htm

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