Question: I am worried about the health of my children as they are starting to gain weight and they are not as active as they should be. Please help!
Answer: Many think of weight issues as a problem for adults, but according to the World Health Organization approximately one-third of Canadians aged five to 17 are affected. And in our increasingly online world, it's only becoming harder to get our kids moving, even in the summer.
Still, even though it might seem daunting at first, it's actually as simple as 1, 2, 3!
1. Set goals
Yogi Berra once said, "If you don't know where you're going, you'll end up someplace else."
That's why it's so important to set specific daily goals and carefully track the results. A good benchmark for kids is 60 minutes of exercise daily, which could include many fun activities like bike riding, skipping rope, jumping on a trampoline, or anything that engages the muscles and raises their heart rate.
Any activity that involves relatively constant movement absolutely counts toward the 60-minute total. But remember: "daily" means all seven days of the week.
2. Make it fun
Some children take to organized sports right away, as if they were born to dribble a ball or snap a wrist shot. But not everyone enjoys that kind of exercise. If your child is more interested in hiking, kite flying, or just free play at the park, be just as supportive of that behaviour as any soccer parent would be when cheering on a great goal or amazing pass.
Also consider lessons in swimming, tennis, golf, dance or martial arts.
A paper route is a great option for more monetarilymotivated munchkins. The point is, everyone can find something active they love to do. Your goal is to find this niche for your child to help ensure a lifetime of healthy activity.
3. Lead by example
As everyone knows, it's not enough to simply instruct your kids on the importance of daily exercise. Or anything else, really. You need to prove day-by-day that you truly believe what you say. Do this by also prioritizing regular activity for yourself.
The great news is there are endless possibilities for exercising with your kids, which offers a ton of great benefits. After all, the family that walks together talks together - much more so than when they're all staring at the TV, at least!
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Question: I know eating enough protein is important, but what are the best sources to consume early in the day?
Answer: We now widely understand that calories saved by avoiding fats and carbs must be replaced with protein, which builds muscle, keeps you full, and is not readily converted to body fat.
A healthy diet should include about one gram of protein per three pounds of bodyweight, or 50 grams/day for someone weighing 150 pounds, plus more if you want to gain muscle mass. But even meeting the basic amount can be a challenge for some. The best approach is to eat lean protein throughout the day.
My two favourite sources of breakfast protein are egg whites and Greek yogurt. Four egg whites contain nearly 15 grams of protein and six contain more than 20 grams. Greek yogurt contains approximately 20 grams per serving and comes in zero-fat varieties. Either provides a great jump-start toward 50 grams per day. For a complete, satisfying meal, eat with fresh fruit and a moderate serving of carbs, such as a piece of toast or a handful of granola.
To ensure you get enough protein in your lunch, plan and prepare it the day before. So, if you are having chicken or fish for dinner, just cook a little extra and you will have your lunch for the next day. Above all, planning helps ensure you eat less fast food.
If that's not possible, natural chicken and turkey from the deli are great sources of protein (four grams per slice). For a between-meal morning snack, consider cottage cheese (28 grams per serving), almonds (six grams per handful), or even wheyisolate protein shakes.
Shaun Karp is a certified personal trainer. For more information, call 604-420-7800 or visit karpfitness.com. You can also find Karp on Facebook, Twitter, LinkedIn, and Google+.
