Worried About a Child’s Weight?

If your child is overweight and you want to decrease his or her total calorie intake, consider not only what gets eaten at mealtime, but also what gets eaten in between. Parents also need to remember to monitor the fluids children drink.
Before embarking on a reduced-calorie diet, consult your child’s pediatrician to discuss weight trends and any chronic health conditions your child may have. If the pediatrician recommends a reduced-calorie diet, a pediatric dietitian can guide you in planning meals and snacks that will help your child reach a healthy weight.

Six general rules to follow

Here are some general rules we recommend to parents:

1. Don’t let kids drink their calories. The No. 1 beverage of choice is water. Making the simple change to water from juice and soda can easily decrease the overall calories in your child’s diet. For example, a child who drinks one 8-ounce glass of juice per day typically takes in 120 calories. Doing without juice will prevent a weight gain of about 1 pound per month.
2. Keep it colorful. Include at least one serving of whole fruit at every meal, and two servings of vegetables at lunch and dinner (vegetables should occupy half your child’s plate.) The vegetables should be free of added fats, such as butter, cheese, oils, cream sauces and dressings.
3. Dial up the dairy. Children need three servings of dairy food every day to meet the calcium requirements so important to bone health as they grow. Include one serving of fat-free dairy at each meal — 1 cup of fat-free milk, 1 ounce of fat-free cheese or 1 cup of fat-free yogurt. If your child is having a hard time making the switch to fat-free milk, try adding sugar-free chocolate syrup.
4. Bake it, broil it or grill it. When you choose meat as the protein source for a child’s meal, baking, broiling and grilling are excellent options. These methods of cooking require no added fat. If your child doesn’t care for meat or wants to try something new, get creatieve
5. with tofu or beans, such as pinto beans, black beans or kidney beans. These are excellent sources of protein. Servings of protein —whether meat, tofu or beans — should be 3 ounces (the size of your child’s fist).
6. Fold in some fiber. For a starchy side dish, go with whole-grain options that add fiber, such as whole-wheat pasta, brown rice or a whole-wheat dinner roll. Better yet, select a starchy side vegetable, such as a sweet potato. The starchy side should occupy no more than one-fourth of your child’s plate. For proper portion control, use one scoop from a standard serving spoon.
7. Keep snacking simple. Give your child fresh fruits and vegetables alone, without dips. If you choose a fruit cup, select only fruit packed in its own juice. To spark interest in veggies, try using hummus or fat-free dressing as a dip. Don’t give in to a child’s demand for high-calorie snacks. Typically, when children refuse fruits and vegetables, they aren’t really hungry.
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   How do I know if my child is overweight?

   

    

   It may be hard for you to tell if your child is overweight. As children grow and develop, some weight changes are normal. If you’re concerned about your child’s weight, talk to your family doctor. Your doctor will use a chart to find out your child’s ideal weight. If your child is heavier than 95% of other children who are the same age and height, he or she is considered to be overweight.
   

   How can I teach my child better eating habits?

   Weight problems can be very hard to fix, so it's important to prevent the problem if possible. Here are some tips to help keep your child at a healthy weight:Provide a healthy diet for your child. Determine how many calories your child should eat, and read the Nutrition Facts Label when eating packaged food. In general, be sure to provide plenty of fruits, vegetables and whole grains. Your family doctor or a dietitian can answer any questions you have about what to feed your child.Children shouldn’t drink more than one serving per day of sugar-sweetened beverages, such as fruit juice, fruit drink, regular-calorie soft drink, sports drink, energy drink, sweetened or flavored milk, sweetened iced tea. Instead, have them drink water as much as possible. Talk with your family doctor or a dietitian about your child’s diet.Get the whole family to start eating a healthier diet, so your child won't feel alone and will have role models to look up to.Eat meals and snacks together, as a family, and at the table, not in front of the TV.Limit the amount of time your child spends watching TV, playing video games, or sitting in front of a computer toa maximum of 2 hours per day.Encourage your child to eat slowly, and not eat if they are starting to feel full.Don’t make your child eat when he or she isn't hungry – it's okay if you child doesn't eat everything on his or her plate at every meal.Don't use food to comfort or to reward your child.Don't offer dessert as a reward for finishing a meal. Doing this teaches your child to value sweets more than other foods. Fast food is typically very high in calories, saturated fat and trans fat, so limit visits to fast-food restaurants to a maximum of once per week.Spend time being active with your child--go on family walks and play outdoor games together whenever you can.Be a good role model – make sure that you are making healthy food choices and incorporating exercise into your life, too!
   
   
   
   
   

If my child is overweight now, will he or she always have a weight problem?

Not all heavy children have weight problems as adults. However, as children get older, their risk for remaining overweight increases. The risk is even higher if one or both parents are also overweight. If your child is overweight, it is important to deal with the issue sooner rather than later

Could my child's weight problem be caused by a hormonal imbalance?

Most overweight children do not have a hormone imbalance. Children who have a hormone imbalance grow slower than other children and they often have other symptoms, such as fatigue, constipation or dry skin. If your child has these symptoms, talk with your doctor.

How can I help my child lose weight?

The best way for your child to lose weight is for the entire family to eat healthier and to exercise more. As a parent, you can help your child do both. Be patient – it may take some time. Don't limit how much food your child can eat. Instead, offer food that is healthier, such as fruits and vegetables. At the same time, don't put too much focus on his or her weight. Make sure you praise your child for his or her strengths, to build self-esteem.

How can I help my child get more physical activity?

• One of the best things you can do for your child is to limit TV time. Instead, suggest playing tag, having foot races, skating and playing other active games. Encourage your child to join school and community sports teams. Take the whole family on walks and bike rides whenever possible. Playing organized sports or martial arts, while helpful for personal growth and self esteem, do not provide enough exercise to help a child lose weight, so find ways to add more activity to their day.
• By encouraging physical activity and involving the whole family, your child is more likely to continue an active lifestyle as he or she matures.
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  Can medicine help my child lose weight?

  No diet medicines are safe for children.
  
  

Top 7 Reasons for Kids to Learn Swimming

if you haven't given it much thought, consider the top 7 reasons for kids to learn swimming. There is no better physical activity for children than swimming. Perhaps you have thought about your child learning to swim but just haven't made up your mind. There is any number of reasons why you may want your child to learn to swim. Most likely your reason falls into one of these categories.
Feeling Safe In or Near Water
Not everyone takes to water easily. Some are born with a fear of the water. Perhaps they have experienced an event which caused the fear. In either case, it is imperative that your child feels safe and comfortable when he or she is near or in water. Having the basic ability to swim will give them confidence. That confidence is necessary so that should they ever find themselves in the water, they will not panic. Panicking can lead to drowning. A child that has learned to swim will have the skills and confidence to stay calm
Sense of Accomplishment

Many children, like their adult counterparts, are goal oriented. They enjoy the accomplishment of "leveling up", to use the vernacular of the day. Swimming is taught in various stages from basic water survival skills to increasingly advanced strokes and techniques. The sense of accomplishment a child gets from mastering theses skills teaches him valuable lessons he can apply to other aspects of his life as well.
Health Benefits
Swimming is an excellent aerobic and strength training exercise. People who stay physically active have a better chance of remaining healthy. Daily activity can ward off many health problems associated with a more sedentary life such risk of obesity, heart disease, high blood pressure and many more. Teaching children, particularly at an early age to value daily activity makes it less of a chore and more fun. Swimming can definitely be included on the list of "fun" activities that can provide your child with health benefits now and well into their future.

 
Develop Natural Abilities
Some children naturally take to water. They are terrific swimmers almost from the moment they step into the pool. Even these children can benefit from swimming lessons. Whether they swim for personal pleasure or competitive reasons, the techniques they can learn will enhance their swimming experiences.
Weight Loss
Childhood obesity is a rising problem in the world we live in. The aerobic nature of swimming can help children lose weight without seeming like exercise. It is a low impact activity that reduces the strain on bones and joints while giving a complete workout. Letting your child learn to swim can be the first steps to reversing a weight problem that could lead to other health issues.
Social Skills and Team Building
While many places offer private swimming lessons, often children learn to swim in group settings. The interaction teaches social skills. Positive reinforcement and encouragement from staff to student carries over as students encourage one another. As the student progresses or moves to competitive swimming, these skills become team building skills.

 

Swimming certificate A of the Survival ABC

Swimming fully clothed:

 Jump into the pool fully clothed (swimwear, socks, vest, shorts, short-sleeved t-shirt and water shoes) and tread water for 15 seconds, swim 25 metres breaststroke and 25 metres backstroke.

Swimming in swim wear:

Swim below the surface for 3 metres, through an opening in a vertically suspended tarpaulin. Then swim 50 metres breaststroke and 50 metres backstroke, without holding onto the side of the pool.

A floating exercise (10 seconds) and float for 5 seconds on the stomach with submerged face.

A floating exercise (10 seconds) and float for10 seconds on the back

Start from the edge of the pool and swim a beginners crawl. Next, starting in the water, push off from the edge of the pool  and swim 10 metres using a beginners crawl.

Starting in the water, push off from the side of the pool and swim a beginners crawl for 10 metres, for two consecutive times.

Enter the water by jumping or diving and tread water for 1 minute, submerging once.
Swimming certificate B of the survival ABC

 Swimming  fully clothed

Jump into the water from an upright position fully clothed (swim wear, vest, trousers, long-sleeved t-shirt and trainers), turn around under water and then tread water for 30 seconds, swim a total of 100 metres, 50 metres breast stroke, dive underneath a raft, and swim 50 metres back stroke.

Swimming in swimwear

Enter the water by jumping or diving , swim under water for 6 metres, dive through an opening in a vertically suspended tarpaulin. Then swim 75 metres breast stroke, touch a buoy placed in deep water and then swim 75 metres back stroke.

Move a fellow student for 10 metres using a head hold.

Enter the water and swim for 10 metres using the front crawl stroke, then push off from the edge of the pool and swim an additional 10 metres using a front crawl.

Push one self off the edge of the pool and swim a back crawl for 10 metres twice.

Enter the water by jumping or diving and tread water for 1 minute, 30 seconds of which with arms akimbo.

 

Swimming certificate C of the survival ABC

Swimming fully clothed:

Fall into the water doing a forward roll fully clothed,(swim wear, socks, vest, trousers, long-sleeved t-shirt, raincoat and trainers). Tread water for 30 seconds, stay in the help position for 30 seconds, paddle backwards for 10 metres ( move forward on ones back only using ones hands), subsequently swim 15 metres back stroke and 25 metres breast stroke and dive underneath a raft once.

Enter the water by jumping or diving fully clothed except for a raincoat), swim under water for 6 metres, swim through an opening in a vertically suspended tarpaulin and then swim 50 metres, 25 of which using a breast stroke, climb over a raft once and swim 25 metres back stroke

Move a fellow pupil over 10 metres using a head hold whilst fully clothed.

Swimming in swimwear:

Jump into the water with a squat jump, dive for a ring placed in deep water and then swim 100 metres back stroke.

Enter the water from the edge of the pool and swim 20 metres front crawl.

Push oneself off the side of the pool and swim 20 metres back crawl.

Jump into the water with a squat jump, swim as far as possible with ones face submerged to the middle of the pool and then tread water for 1 minute, 30 seconds legs and arms and 30 seconds without using ones legs

Swimming Education in the Netherlands

Water is an integral part of the Dutch landscape. It is therefore imperative for children to learn to swim properly at an early age.  At some swimming schools, children may start at the age of four, whereas at others, only when they are five or six.  Some parents are not concerned at which age their child starts their swimming education, while others prefer their child to learn to swim as early as possible. Swimming Education Netherlands (ZwemOnderwijsNederland (ZON)) advise pupils to begin when they are four years and six months.   On average children of this age have attended a primary school for a period of six months and are familiar with the concept of being educated in a group. They are also aware that lessons are taught by a teacher, they take physical education classes and are able to cycle etc.  This provides a  solid basis for starting to learn how to swim. However, due to long waiting lists it is not always possible to start learning at this age. In The Netherlands, children can learn how to swim under the supervision of various  bodies.  For example, via ZON or the National Swimming diploma Committee (Nationale Raad Zwemdiploma’s). All swimming instructors in Holland are required to have recognised professional certificates.  All managers must be in possession of a swimming instructor-certificate recognised by the ministry of Health and Education. One of the most common questions from parents  is: will my child receive an official certificate?  No organisation has an exclusive  right to issue swimming certificates.  Every swimming organisation in Holland that has recognised, professional swimming instructors is entitled to issue swimming certificates. Swimming certificates issued by ZON are completely recognised. It is, therefore, entirely up to parents to decide which certificate they consider best for their child. ZON sets the highest standards for the quality of the swimming skills of their  pupils and puts emphasis on the discipline of swimming fully clothed. After all, if a child were to fall into a ditch it is more likely to do so fully clothed than  in swim wear.  Furthermore, children are taught how to help their friends (theme: help your friend).  Swimming instructors of affiliated  organisations meet at exams, appraisals and exchange information in order to maintain and warrant the quality of swimming education in the Netherlands. ZON has put together a program comprising 3 phases, which at certain swimming pools start at the deep end of the pool. Phase A: Acquisition of swim strokes Phase B:  Basic swimming skills Phase C:  Complete program A child is only truly swimming safe when all phases have been completed successfully.

 

Cross Fit Rowing

What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance. Stroke for stroke, you are provided with feedback that both reveals any weak spots and very visibly demonstrates the relationship between performance and proper technique. If you want faster times, better scores, and superior performance, work to improve your rowing technique so you can harness your full potential.
Rowing engages all the major muscles of the body and works multiple joints through a large range of motion in a natural, powerful sequence in a no-impact manner. However, proper rowing technique is not an innate skill; mastering it requires instruction. The rowing stroke is very similar to a deadlift. In the drive (work) phase, the legs initiate the power, and arms remain straight. Then the hip flexors and torso muscles maintain the power through the leg and hip drive. Finally, the arms finish the stroke with an accelerating pull toward the torso that completes the smooth handoff of power from lower body to torso to upper body.

 Many people are confused about the purpose and significance of the damper setting on the flywheel. This is not a resistance setting. You create greater resistance when you apply greater force, and the rowing machine adapts to every stroke. A high-intensity, powerful stroke will be met with much higher resistance than a low-intensity, weak stroke. The damper simply adjusts how quickly the force is applied to the machine. As you put in more effort, you will go faster, generate more power (watts), and use more energy (calories). Most people prefer a damper setting of 3 to 5 for all types of workouts. A higher damper setting results in a slower stroke rating (fewer strokes per minute) and is often preferred by endurance athletes who are accustomed to a slower leg turnover and increased time spent in a state of muscular contraction. A lower damper setting results in a faster stroke rating, which is often appealing to sprinters and competitive cyclists who are accustomed to a faster leg turn over and quick, explosive muscular work. (Not surprisingly, many CrossFitters—particularly the bigger, heavier ones—seem to prefer somewhat higher settings, going for both hard and fast.) Experiment for yourself to determine the setting that gives you the best performances and allows you to work at the highest intensity. Too high and you’ll have to back off the speed of your stroke; too low and you won’t be able to generate maximum power.
In summary, the rowing stroke is a continuous, fluid movement in which the handle is perpetually in motion. Although we can break it down into its constituent parts for training and analysis, as in the following steps, it should not actually look or feel like a series of separate movements.

Mass (i.e., body weight) is an advantage on the rowing machine, and one key to optimal performance is learning to use your body mass to your advantage by suspending your body weight between the handle and the feet. This is achieved with a powerful, explosive leg drive right off the catch when the shins are vertical, the body is angled forward at roughly thirty degrees, and the arms are straight. Quickly snap open the knee, using just a powerful push with the legs to initiate the drive. When the legs have propelled the seat halfway back, the knee angle continues to open powerfully as the hip opens, using the strength of the core to maintain the suspension of body mass. As the shoulders begin to cross over the hip joint on the way to a thirty-degree layback, the arms continue the suspension by pulling toward the torso with accelerating force. Scoop the handle fluidly down and away from the body at the end of the pull to create a smooth transition from the work to the rest phase of the stroke, eliminating any pause in the handle movement.
 
 1. Begin rowing from the catch position, with shins vertical, torso angled forward from the hip to create subtle forward spinal flexion, arms fully extended with fingers curved around the handle, abdominal muscles engaged and the navel pulling back away from the thighs, and shoulders relaxed down (not hunched up), with slight scapular retraction.
2. Initiate the drive with the legs, giving a quick, powerful push (kick) off the catch while maintaining the forward body angle for the first half of the drive (roughly ten to fourteen inches of the slide, but variable depending on the length of the legs). Continue pushing with the legs while opening the body angle with the strength and explosiveness of the legs and core body strength, resulting in suspension. Let your mass work to your advantage, allowing the weight of the body to combine with muscular strength and endurance to produce maximum power output.
3. As your legs reach extension, finish the stroke with a powerful arm pull, accelerating the handle as you pull it away from the flywheel and back to your upper abdomen. At the end of the drive, your legs will be straight with a bit of plantar flexion at the ankle (i.e., slightly up on the balls of your feet) to prevent hyperextension of the knee joints; your body will be angled back about thirty degrees from vertical with activated trunk muscles; and your arms will be bent with the elbows behind the torso and the handle almost touching your abs).
4. Return to the catch by extending the arms and allowing the handle to pull the body into forward flexion. Flex forward at the hips, aligning the chest over the thighs, and then slide the seat up toward the feet with slow control. Overall, the recovery phase should take about twice as long as the drive phase.
Think explosive power as you row, as if you are placing your feet on the back of a competitor and pushing away with every stroke.

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