Physical Activity / Snacking
Mark & Lisa Daniel
Welcome to the April newsletter for 45Pounds.com. It is our goal to provide you with helpful tips and advice in your efforts to help your child or yourself attain or maintain a healthy weight.
Ian Baker from BPM Active has written another article for us this month on the benefits of physical activity for young people. We hope you find it useful.
We also have an article on snacking. Is snacking it good or bad?
As always, please feel free to write us with any comments or questions.† We hope you find some helpful tips in this month's newsletter. Time to get to the good stuff -
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Laughter is Like Jogging on the Inside
Fitness Trainer and National Presenter
Hi, I hope this article finds you all well? And a special hello to all the 45Pounds members who have taken up the customized exercise plans. I have very much enjoyed writing your programmes and would love to hear how you are getting on with them.
For this article I would like to highlight some of the benefits to leading an active lifestyle, and emphasize the fun element to physical activities with your child.
Benefits of physical activity for young people
- Participating in physical activity provides young people with improved self-esteem and mental well being whilst lowering levels of anxiety and diminishing mental stress.
- Increased physical activity has been shown to help reduce levels of body fat in those who are overweight and obese when combined with appropriate dietary modifications
- An active lifestyle in childhood could play a vital role in reducing the development of adult disorders such as coronary heart disease, osteoporosis and hypertension.
- Active children develop skills, habits and an enjoyment of physical activity that increases their likelihood of remaining active as adults.
The key factor to sustaining an active lifestyle for young people is to make it fun and exciting! We as parents should strive to be positive role models and educators as well as supporting and motivating children to be more active, more of the time.
As well as being a father myself I have the pleasure of leading exercise programmes for children within schools as well as personal training a client who is 14 years of age and currently weights 22 stone (308 pounds). She has lost 5 stone (70 pounds) so far and is making fantastic progress towards her goals.
One of the most satisfying elements of leading activity programmes for young people is to see the smile on a child's face when they accomplish a new skill or achieve their goals no matter how small. Lots of fun, praise and encouragement is vitally important, and laughter is like jogging on the inside!
Have fun, finding new ways for you and your child to be active, play, laugh with them and praise the smallest of achievements.
Is snacking, good or bad?
Snacking is important for many reasons. First, it helps keep your child from being so hungry at meal time that he or she eats too quickly, eats too much, or still feels hungry and wants more food. Next, snacking helps regulate blood sugar. This is important for everyone, not just people with blood sugar issues. Low blood sugar leads to many undesirable symptoms including hunger, woozy feeling, cold sweat, weakness, shakiness, headache, "nervous" feeling, irritability, numbness of the mouth/lips, nightmares, and night sweats. In more severe cases low blood sugar symptoms can include blurred vision, restlessness, dizziness, behavior change, personality change, mild confusion, slurred speech, and loss of consciousness.
To avoid the problems low blood sugar can induce, itís important to eat every few hours. This means snacking of some kind between meals and even before bedtime. This is especially important for active kids, and kids involved in sports.
So now that we have established that snacking is important, even healthy, itís time to talk about the kinds of snacks that are best.
High sugar snacks are not a great idea as they cause blood sugar to spike, then crash. The purpose of the snack is to hold your child over until the next meal without feeling hungry or to help them avoid experiencing the issues outlined above. Snacks that metabolize more slowly are best. Junk food is, well, it ainít called junk for nothiní.
Members, your meal plans will include some healthy snack ideas for your child. Below are some more links for healthy snack ideas:
So remember, healthy snacks are an important part of any healthy eating program.
If you are a member, be sure you are taking advantage of all of your member benefits:
Read the Book Ė If you have not yet read the on-line program book please do so as it contains information vital to your childís success on the program.† Itís only 24 pages and can be found here† http://45pounds.com/Members/Booklet/1.html
Member Resource Center - this is where you can get all of your progress charts, exchange lists, food value lists, information on serving sizes, recipes, book recommendations, nutritional charts for some popular restaurants, links to helpful articles and government publications, and more. Again, all of this is free to members. http://www.45pounds.com/Members/membersonly
Meal Plans - These meal plans are customized daily menus, built on your child's eating preferences and designed to help him or her eat healthy and lose weight. We do not sell program food, but help you build your own healthy program from foods you can buy at your local grocery store. If you are a member and have not yet filled out the form to receive your custom meal plans, go to http://www.45pounds.com/Members/buildplan. If you are a member and would like a fresh set of custom plans, you can buy them at http://www.45pounds.com/addedplans