Cut 64 Calories Per Day to Meet Childhood Obesity Prevention Goals

At the rate we're going, 1 in 5 children will be obese by the year 2020.

According to a report released this week, the U.S. Department of Health and Human Services has set a goal of reducing the childhood obesity rate to 14.6% by 2020. Their message: children aged 2 to 19 would need to eliminate an average of 64 calories per day to meet this goal. Currently 16.9% of American children are obese and if we don't slash the calories, more than 20% of our youth will be obese by 2020.

I think this news can be viewed in a positive light. Why? It demonstrates that we have a lot of control over childhood obesity and can take some small steps to begin to remedy the problem so that our children can grow up to be healthier. It's really easy to cut out 64 calories! Granted, different populations have different rates of obesity, requiring that heavier populations cut more calories. White children would need to slash an average of 46 calories per day, while Mexican American children need to cut 91 calories and African American children need to reduce their diets by 138 calories per day.

We don't need policies to make this happen. Just band together as a nation, learn about good nutrition and take some simple action steps. Here are some ways to easily cut 100 calories from your child's diet daily, without over-restricting (and these are also ideas that are healthy for the entire family):

• Take a family walk for 30 minutes (or do any physical activity for 30-60 minutes!)
• Replace one sugar-sweetened beverage with a calorie-free alternative, like diet soda, powdered drink mix or flavored water
• Replace 2 cookies with a piece of fruit
• Trade a bag of potato chips for baked chips or pretzels
• Swap french fries for a medium-sized baked potato
• Swap bologna or hot dogs for sliced turkey or ham
• Reduce meat portion sizes from 5 ounces to 3 ounces
• Instead of 1 tablespoon of oil, use 1 teaspoon for cooking (per person)
• Trade a sugar-sweetened cereal for an unsweetened cereal
• Swap ice cream for low-fat yogurt
• Replace packaged macaroni and cheese with whole wheat noodles topped with some Parmesan and herbs
• Trade sausage and bacon at breakfast for ham or Canadian bacon
• Exchange snack cakes for low-fat pudding cups

As a family, make sure that you're making smart food choices everyday. A healthy diet includes a variety of whole grains, fruits, vegetables, low-fat dairy products, lean meats and healthy fats. Serve moderate portion sizes and ensure physical activity is a part of every day!

If you and your family are struggling with weight loss and want to make a difference in your health, see a dietitian. Visit RDbyyourside and find more tips here.

The referenced study was published this week in the American Journal of Preventive Medicine. Read more about helping your child lose weight from the Centers for Disease Control and Prevention (CDC) here.

Don't forget about my Mother's Day give-away! Contest ends April 29. Visit RDbyyourside on Facebook to enter. More details here.


Photo credit: photostock

Cure Your Chocolate Craving...Without the Guilt!

We're post-Easter now, but there are probably plenty of chocolate eggs and bunnies lying hidden around your house. They sure are tempting! So how do you cure that urge to indulge without blowing your plan for a healthy diet?

What if I told you the answer was having chocolate when you crave it? That's right--but just a little. The key is to have a small portion and to "train" yourself to be satisfied with a small indulgence. In fact, recent reports have told us that chocolate might actually help us lose weight (and benefit cardiovascular health). I don't think we know enough yet to recommend regular consumption of chocolate in large quantities, but most any food is okay to eat in moderation. Having a small portion of a food you really enjoy will probably help you avoid the feeling of deprivation that causes many diets to fail.

Here are some perfectly portioned chocolate treats with calorie levels that won't blow your budget.

• Mini chocolate egg: 30 calories
• Individually wrapped Dove chocolates: 45 calories
• Hershey Kiss: 25 calories
• 10 plain M&Ms: 40 calories
• 4 peanut M&Ms: 40 calories
• 1/2 cup Jello chocolate fudge pudding made with skim milk: 100 calories
• 1 teaspoon Nutella on 1 graham cracker square: 75 calories
• 1/2 cup 1% chocolate milk: 90 calories

Whatever you choose, make sure that it can be eaten in small pieces--this helps force portion control. Seal your treats in a container and place it out of sight, so it stays out of mind. In other words: on a high shelf in your pantry or cupboard so it's not staring you in the face every time you open the door. When it's time to indulge, take out the appropriate portion size and but the container back. Now walk away. Pay attention and take your time while you're enjoying your treat so you can really savor the flavor.

Who said dieting was about deprivation?!

How do you stick to your meal plan without feeling deprived?

Don't forget about my Mother's Day give-away! Contest ends April 29. Visit RDbyyourside on Facebook to enter. More details here.

Photo credit: Stuart Miles

Mother's Day Give-Away!

I'm hosting a Mother's Day give-away in honor of all the healthy Mommies out there! Thanks to my friends at Balance Bar, I'll be giving away a lovely Mother's Day gift package to one lucky winner. The only requirement is that you are (or someone you know is) a healthfully inspirational Mom. Visit my Facebook page to enter!

Yes, that's me!

I'm positive my mom inspired my love of food and dedication to health. And I'm ever-thankful! She reminisces that I wasn't given a cookie until I was two, drank watered-down apple juice, and noshed on caviar and Brie as a youngster. (No wonder I like fine food!) I remember baking banana nut bread from my very first cookbook before I was 10 years old and making homemade (healthier) frozen popsicles in the freezer. Healthy family meals and exercise were a routine part of my family's life for as long as I can remember. Yep. Moms are inspiring.

Since the foundation of good nutrition habits is built when we're young, Moms can really make a difference for years to come. I want to know how you inspire your family (or how someone you know inspires theirs) to make healthy food an important part of their lifestyles. It can be as simple as planning meals on a calendar for the week, preparing fruits and vegetables for quick-grabs in the fridge, or stimulating conversation at the dinner table. The more creative, the better. Share the health by sharing your inspiring ways with others!

The most health-inspiring Mom will win this prize from Balance Bar, the makers of nimble (read my review on nimble bars):

• 24 nimble bars (12 peanut butter and 12 yogurt orange swirl) tied with a satin ribbon
• a glittery mini pouch embellished with a wildflower applique
• a nimble headband
• a Mother's Day poem on premium cardstock

It's a prize valued at $54.98!

Visit my Facebook page to enter the contest. I'll select one person who shares the most inspiring healthful idea as my winner! The winning idea will also be shared on my blog on Mother's Day. Entries are due by midnight on April 29.

Contest rules and requirements:
One entry per person.
You must submit your entry via Facebook. Only Facebook fans will be eligible to win the contest.
Name, address, email and phone number are required for entry so that the winner may receive their prize!
Winner will be contacted by email (liz@rdbyyourside.com).
If you are the winner, your package will be shipped directly from Balance Bar, the makers of nimble.

Visit RDbyyourside on Facebook for more information and the official contest rules.

The "Ten Commandments" for Healthy Eating

When the holidays of Easter and Passover are celebrated, we’re reminded of the Ten Commandments. It's a time for renewal and "new life" when we're asked to re-examine our actions to ensure they're in line with our beliefs and values. I think this is also a great opportunity to re-assess and renew our commitment to good health.

Here’s my version of some modern “Commandments” that focus on health; no “thou shalts” included. These are the guiding principles that I live by to stay healthy and they’re the actions I recommend to my clients too. After all, being healthy is part of being your best.

1.  Eat breakfast every day.

Just like your mom told you to! Breakfast gets your metabolism moving. Studies show that those who eat breakfast weigh less than those who don’t.

2.  Pack a lunch and snacks for work every day.

Planning and preparing your meals will help you avoid temptation whether you're at work our just out for the day.

3.  Eat at least one vegetable at lunch and dinner.

Vegetables are lower in calories, great sources of vitamins and antioxidants, and packed with filling fiber. Your meals will be more satisfying.

4.  Don’t let yourself get too hungry.

We all know what happens when you’re too hungry come meal-time--our best laid plans tend to fly right out the window! If it’s going to be 4-5 hours before your next meal, plan for a snack.

5.  Use a calendar to plan weekly dinners—whether it’s just you, two or a whole family.

You'll be more prepared to make healthy meals fit your schedule (and ensure you have the ingredients on hand to make them).

           

6. Measure your food, at least occasionally, to keep portion sizes in check.

We all need a portion size check-up now and then. Little extras throughout the day can cause calories to add up.

7. Purchase mostly whole, natural and unprocessed foods.

Bottom line: they’re the healthiest because there’s nothing added. They’re what Mother Nature intended.

8. Cook most meals at home.

Restaurant foods are major sources of extra calories, fat and sodium. Instead, make dinners at home more often by using your favorite restaurant dishes for inspiration. You can re-create them healthier at home.

9. Come up with a plan for exercise and stick to it. No excuses!

Pick an activity you like and make exercise a priority by scheduling workout time as an appointment. If you need some motivation, use the buddy system.

10. If you blow it, forget it. Get right back on track.

It will happen at some point and it happens to everyone. It’s most important that you get back on the wagon and keep pushing forward. Living healthy is a lifelong goal.

I have to throw in one last all-encompassing Commandment for good measure: Believe in yourself. You can do it!

Happy Easter and Happy Passover!

What "Commandments" for good health do you live by?

 

Photo credit: Ambro

Healthy (and Fun!) Easter Basket Ideas

The holidays seem to be notorious for high-sugar, high-fat indulgences. We pushed through Valentine's Day, characterized by its heart-shaped boxes filled with chocolates, but along comes Easter...and your house is about to be over-run with chocolate bunnies and eggs! Many of my clients dread the holidays because they know they'll be overwhelmed by treats and temptation. We can't stop the holidays from rolling around (and we're supposed to enjoy them, remember?), so I recommend coming up with some creative ways to manage the temptations that usually come along with them.

It's definitely okay to indulge a little on special occasions--in fact I recommend it. But for many adults, over-doing it may lead to feelings of guilt. I also know that most moms don't want their kids running around on a week-long sugar high! So let's down-play the focus on food and try some other ideas for non-food (but just as fun) Easter basket treats. Combine the following themed Easter gifts, some eggs filled with the other treats below, a little bit of candy and some other healthy snacks. Some kid-friendly Easter basket snacks include trail mix, goldfish crackers, fruit (my nieces love clementines and dried cherries) and carrots--that's what the Easter Bunny eats!

• Coloring set: pad of paper, coloring book, crayons and/or markers
• Paint set: pad of paper, paint-by-numbers book, watercolor paint, brushes
• Art set for older kids: small canvases, acrylic or oil paints, a paint palatte, paint brushes
• Barbie doll set: a new Barbie with a few different outfits or accessories
• Game basket: puzzles, playing cards, Rubik's cube
• Outdoor fun basket: jump rope, sidewalk chalk, ball
• For your book-worm: a couple new books, magazine or a magazine subcription, a reading light, book bag
• For the girlie-girl: nail polish, chapstick or lip gloss, hair accessories, sunglasses, flip flops
• For the little guy: building blocks or legos and accessories OR a toy track with buildings, trees and cars
• Set for summer: beach towel, swim suit, goggles or sunglasses, sunscreen
• Movie night: DVD, light popcorn, chocolate covered raisins
• For your chef: apron, cookbook, ingredients for a favorite dish
• Sports: combine several smaller items needed for your child's favorite sport

The possibilities are endless! Think about your kids' favorite hobbies or things to do. Also consider planning a themed basket based to get set for a fun family outing such as a camping trip, trip to the zoo, day at the botanical garden or vacation.

For the Easter egg hunt, scatter a few "prize" eggs that contain chocolate coins or a dollar bill. Try to fill most with some of the following small treats. Of course it's okay to throw in a few chocolate eggs for good measure :) Consider using yellow and green eggs for unisex prizes, pink eggs for girl-specific prizes and blue eggs for boy-specific prizes.

• Jacks
• Stickers
• Stick-on earrings
• Toy cars
• Mini hair bows or clips
• Small change
• Dried fruit
• Yogurt-covered pretzels or raisins
• Temporary tattoos
• Bouncy balls
• Peeps marshmallows or mini colored marshmallows
• Plastic beaded necklaces
• Colorful rocks

How does the Easter Bunny get creative at your house?