Issue Date: March 25, 2007
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Family weight
Tipping the scale in the right direction isn't easy. Here, Dr. Tedd Mitchell shows how to get support where it matters most -- at home. And "Parenting" magazine offers tried-and-true tips the whole family can follow.
The other day, as I sorted through a stack of old family photographs, I came across my class picture from kindergarten. The year was 1968, when Dippity-do and bangs were all the rage, at least in Mrs. Ballard's class at the School for Little Children. But something besides hairstyles struck me as I looked at that photo: Not a single child was overweight. If you were to look at a similar group today, chances are, there would be a few unpleasantly plump kids in the bunch.
According to the Centers for Disease Control, the number of obese and overweight Americans is dangerously on the rise. Today, approximately 16% of children ages 6 to 19 fall into that category, as do a whopping 65% of adults. And even though the numbers vary slightly according to sex and ethnicity, no group is immune.
Being overweight is a (literally) heavy burden to bear that leads to problems both emotional and physical. Personal struggles -- such as worrying about getting in and out of a theater seat or finding clothes that fit -- can take their toll emotionally. And as we've all heard, being overweight increases the risk of heart disease, stroke, high cholesterol, high blood pressure, diabetes and even certain types of cancer. But the facts bear repeating for two reasons: First, the number of overweight people is increasing with each passing generation. Second, simple lifestyle habits can reverse the trend.
Sure, your genes play a role, however the number on the scale isn't determined by DNA alone. To maintain a healthy weight, it is crucial to start healthful habits at home, early on. Childhood is when we develop the routines that follow us into our adult years. So the inactive, chubby kid of today is likely to become the inactive, chubby adult of tomorrow. Plus, the more active our kids are, the more energy we ourselves can expend chasing after them!
EXCUSES, EXCUSES
Managing a good weight involves finding the proper balance between the calories we burn (through exercise) and the calories we consume (through diet). Sounds simple, right?
Only 25% of elementary schools provide daily physical education classes, and just 33% of high school students sign up for gym.
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We all know the health benefits of exercise. It decreases the risk of heart disease, diabetes and cancers; treats high blood pressure, high cholesterol and depression; and reduces heartburn and headaches. And it can make us look better in our swimsuits. (Just beware of placing too much emphasis on the latter. Eating disorders are on the rise in this country.)
Knowing that exercise is good for us doesn't necessarily make getting on the treadmill any easier. The No. 1 excuse? Lack of time. Many people say that they're too busy to hit the gym. Too bad being busy and being active don't have the same health benefits. Stumbling block No. 2: where to exercise. Joining a gym is expensive, and not all neighborhoods were made for running. But that does not have to stop you or your kids in your tracks. Read on to find out how discipline and creativity can help you go the distance.
MOVE IT TO LOSE IT
My wife and I start each day with exercise -- a 2-mile jog with our dogs. That way we can't get sidetracked from exercising later on in the day. If you can't get outside or to a gym in the morning, how about popping in an exercise DVD? You can get an outstanding (and cheap) workout in the comfort of your own living room. Or, strive for bursts of activity throughout the day -- a walk around the park at lunch or sit-ups before bedtime. Small amounts of activity (as little as 10 minutes, three times a day) can add up to big benefits.
Getting motivated every day takes discipline, but my wife and I manage because it not only makes us feel great, but it also illustrates to our children that an active lifestyle is important. Like brushing teeth, flossing and taking showers, exercise is just another "must" for maintaining the old bod. It's an important concept they wouldn't necessarily think of themselves (so many video games, so little time) or even learn at school. According to the National Center for Education Statistics, only 25% of elementary schools provide kids with daily physical education classes, and the CDC reports that just 33% of high school students take gym.
Mom and Dad should lead by example when it comes to exercise and nutrition.
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LIVING IN A LAND OF PLENTY
Once you and your family establish a fitness routine, be sure not to sabotage the results with a poor diet. It's an easy trap to fall into!
Living in a land of plenty has its pluses: We're able to provide sustenance for large numbers of people in a way our forefathers couldn't. The downside? We're surrounded by food we don't have to physically work for. Way back when, people had to hunt for their food or grow it, then clean, process and cook it before consuming it. Nowadays, if I want a cookie, I could just go to the cupboard and pull out a box of Chips Ahoy! -- which is precisely why I won't find one there.
In our household, we limit the number of goodies in the cabinet. Instead, we stock an abundance of low-fat snacks that we actually like to eat: cheese sticks, peanut butter, apples, grapes. That way there's plenty of good stuff to go around when the munchies strike. It may sound strict, but we still manage to satisfy our junk-food cravings. We eat snacks and cookies when we go out on the weekend. That way, they are the "treats" they were meant to be.
CHEW YOUR FOOD
Like many families, ours is always on the go. My wife and I both work full time, and our children's schedules are crammed with swimming, football and baseball. It's tempting to grab food on the run. But there are two problems with this approach. For starters, the foods that are quickly available also tend to be heavy on calories and light on nutrition. Second, eating on the go teaches us to eat in a hurry, which desensitizes us. We don't listen to our bodies, which will tell us when they're satiated. Registering that we're full just takes a little time (about 20 to 30 minutes). When we rush through a meal, we gulp down a large number of calories in a short period of time, regardless of how hungry we actually are.
As often as we can, we try to have meals as a family. We eat breakfast "together," even though we're often shuffling around one another as we do so. And most nights, we sit down for dinner, which allows us to provide more balanced meals -- and a running commentary of what's on our plates. Our kids will tell you they get tired of hearing about fats, proteins, carbs and omega-3 oils! It may be tiresome for them now, but it should pay off later. We are, after all, a product of our upbringing.
We learn what we live. Our generation was the first to experience pastries in a box and moving sidewalks. The consequences of our overindulgence in such things now show, but we can regain control. I don't know about you, but I want my grandkids' kindergarten class photos to look like mine, not like my kids' class pictures. That is, of course, without the Dippity-do.
Special health series
USA WEEKEND's next Special Health Report arrives June 1-3. Dr. Tedd Mitchell and Men's Health magazine team up to give advice on how guys can make this summer their healthiest and fittest -- ever.
Cover and cover story photo illustrations by C.J. Burton for USA WEEKEND
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8 easy and practical ways to shape up, family style -- from the editors of "Parenting" magazine
Exercise together
Only about 36% of kids get an hour of exercise five days a week, and just one in three adults gets 30 minutes of exercise each day. But making time for exercise is critical: It can slash a person's chances of becoming overweight and lowers the risk of heart disease and type 2 diabetes. So, walk your kids to school or run in the backyard together. Aim for an hour of moderate activity each day.
Eat as a family
Families who sit down together for at least one meal each day eat more nutritiously than those who don't. Yet only about 45% of all school-aged children dine with their parents once a day. If you can't coordinate having dinner together (many busy families can't), then aim for breakfast or lunch, which will have the same benefits.
Indulge (a little)
A recent Pennsylvania State University study found that preschoolers whose parents were the most restrictive with treats were the ones who ate the most sweets and snacks when given the opportunity. Let your child (and yourself) have a scoop of ice cream every now and then. Indulgences are OK in moderation.
Be carb-conscious
Just like there are bad and good fats, there are bad (refined) and good (complex) carbs. Recent studies show the leanest people load up on the latter. Why do complex carbohydrates help? Probably because they're rich in fiber, so they're digested more slowly and keep people satisfied longer than refined carbs do. For your next snack attack, try low-fat yogurt with granola, or bananas with peanut butter.
Turn off the TV
What kids see on TV influences what they want to eat and drink -- even kids as young as 2 years old. With nearly 500 new food products targeted to children each year, it's best to limit screen time in your house to two hours a day.
Use smaller plates
Bigger dishes lead to bigger portions -- 31% bigger, according to a recent study at Cornell University. If you use smaller dishes, then portions will follow suit. And, no matter what size the plates, don't nag your kids to finish what's on them. That way your children will learn to stop eating when they're full.
Relax
When you're stressed, you're more likely to pack on pounds. Cortisol (a stress hormone) has been linked to a rise in sugar cravings and weight gain in adults and kids. So be sure to build in downtime for you both.
Make sleep a priority
Being sleep-starved alters two appetite-regulating hormones, leptin and ghrelin, which can make people eat more food. Aim to get eight hours of sleep daily, and make sure your kids get what they need: for babies, 14 to 15 hours; toddlers, 12 to 14 hours; preschoolers, 11 to 13 hours; and school-aged kids, 10 to 11 hours.
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