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Coach Mom Newsletter - Oct 2011
Did you know ...
(Sources: Dr. Kenneth
National Health/Nutrition Examination
These statistics are discouraging, but I
hope they are a reminder to us that change
is imperative. In an age of fast food, video
games, and High Definition television, it
takes strategy and purposeful living to
outsmart obesity. This month I want to share
with you some of the specific healthy
choices we make in a typical day, from
morning to night.
TRICKS TO OUTSMART CHILDHOOD OBESITY:
*flaxseed meal to oatmeal for an
T of flaxseed = the fiber of 1 ½ cups of
cooked oatmeal+ the antioxidant lignans
of 30 cups of fresh brocolli + 2,400
milligrams of omega-3.
(Check out the recipe for my
overnight oatmeal made out of yummy
daily 30-60 minutes (yes, I do know we
are talking about
good bananas out (yes, that does mean a
trip to the store about every other
Keep big bowls of
small apples out in bowls on the
counter (I can’t explain it
psychologically, but I’m just saying
they get eaten quickly if they are small
compared to large).
Keep ingredients on
hand to make good salads. It’s easy and
quick to throw together a super lunch if
spinach, feta cheese, craisins, and
toasted pecans are available.
is the drink – lots and lots of it.
Sodas are unavailable and juices limited
(usually full of calories and sugar).
My favorite afternoon
snack: Triscuit + Campari tomato + small
piece of mozzarella string cheese.
baby carrots and other fruits and
veggies out on the kitchen island in
attractive bowls when the children come
home from school.
the number of sugary foods that come
home from the grocery store.
any pre-packaged snacks in
hard-to-access places such as the top
shelf of the pantry. (We must think like
grocers: Place what you want to “sell”
*kiwis in half and serve as 2 ready-made
“bowls” to scoop out of.
kiwifruit fact: Just one serving of a
kiwifruit contains more potassium than a
banana, the vitamin c of two oranges,
and all the fiber in a bowl of bran.
dinner at home. On smaller plates.
Sitting at a table.
chicken breasts into halves or thirds
before putting out on serving tray.
fruit pieces in a fluted glass for
dessert (It’s all about presentation).
Make healthy fruit
smoothies for treats. They curb the ice
favorite smoothie recipe:
dessert treat have a small piece of dark
chocolate. The Dove dark chocolate
pieces are packaged in foil wrappers,
and one seems to suffice.
Kettlekorn is a favorite snack. The key
is to limit portion size by putting it
in a small plastic bowl and put the sack
have one television in the main room
(one other to watch DVDs and play video
Invest in items
children can use to be active outside,
such as a playset, jump ropes, frisbees,
and balls instead of video games.
the children for sports teams such as
soccer and basketball.
Keep the kids active
in helping around the house. Depending
on their age, they can vacuum, mow,
gather laundry, gather trash and mow.
This is helpful in many ways.
children get in bed early enough to get
good sleep - typically, about 9-10 hours
for an elementary child
report in Pediatrics magazine journal
said young children who skimp on sleep
both during the week and on the weekends
have a four-fold risk of obesity
compared with their more well-rested
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This is evaluated by measuring body fat
based on height and weight, called body mass
You can check your child’s BMI online
at the Centers for Disease Control and
Prevention BMI calculator:
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