Making Physical Activity a Part of a Child’s Life

July 27, 2011

What can I do to get – and keep – my child active?

As a parent, you can help shape your child’s attitudes and behaviors toward physical activity, and knowing these guidelines is a great place to start. Throughout their lives, encourage young people to be physically active for one hour or more each day, with activities ranging from informal, active play to organized sports. Here are some ways you can do this:

  • boy playing soccerSet a positive example by leading an active lifestyle yourself.

  • Make physical activity part of your family’s daily routine by taking family walks or playing active games together.
  • Give your children equipment that encourages physical activity.
  • Take young people to places where they can be active, such as public parks, community baseball fields or basketball courts.
  • Be positive about the physical activities in which your child participates and encourage them to be interested in new activities.
  • Make physical activity fun.  Fun activities can be anything your child enjoys, either structured or non-structured. Activities can range from team sports or individual sports to recreational activities such as walking, running, skating, bicycling, swimming, playground activities or free-time play.
  • Instead of watching television after dinner, encourage your child to find fun activities to do on their own or with friends and family, such as walking, playing chase or riding bikes.
  • Be safe! Always provide protective equipment such as helmets, wrist pads or knee pads and ensure that activity is age-appropriate.

What if my child has a disability?

Physical activity is important for all children. It’s best to talk with a health care provider before your child begins a physical activity routine. Try to get advice from a professional with experience in physical activity and disability. They can tell you more about the amounts and types of physical activity that are appropriate for your child’s abilities.



Moms With a Mission

July 26, 2011

Stay hydrated!  When nursing, you will need the extra fluid to maintain a healthy flow of breast milk for your baby.  Drink 64-80 ounces of non-caffeinated, non-caloric fluids per day.

Food Swaps That Fight Belly Fat

July 25, 2011

Don’t eat less—eat smarter. Try these ridiculously easy food trade-offs to banish your gut for good

By Emily G. W. Chau
Food Swaps That Fight Belly Fat // yogurt c Thinkstock

Yogurt for Sour Cream

The next time you’re preparing a veggie party platter, make your dip out of yogurt instead of sour cream, recommends Palinski. It’ll have less fat and calories, plus you’ll get the bonus of extra calcium. University of Tennessee researchers found that dieters who ate three servings of yogurt a day lost 81% more belly fat than once-a-day yogurt eaters. The researchers hypothesize that calcium helps breaks down fat in your gut. (In fact, there are tons of foods that blast calories.) For a heartier dip, go with plain Greek yogurt.

American Heart Association’s take on childhood INACTIVITY

July 21, 2011
Boys and girls playing soccer in a park AHA Scientific PositionPhysical inactivity is a major risk factor for developing coronary artery disease. It also increases the risk of stroke and such other major cardiovascular risk factors as obesity, high blood pressure, low HDL (“good”) cholesterol and diabetes. The American Heart Association recommends that children and adolescents participate in at least 60 minutes of moderate to vigorous physical activity every day.

Why is exercise or physical activity important for my child?

Increased physical activity has been associated with an increased life expectancy and decreased risk of cardiovascular disease.  Physical activity produces overall physical, psychological and social benefits. Inactive children are likely to become inactive adults. And physical activity helps with

  • controlling weight
  • reducing blood pressure
  • raising HDL (“good”) cholesterol
  • reducing the risk of diabetes and some kinds of cancer
  • improved psychological well-being, including gaining more self-confidence and higher self-esteem

How do I promote physical activity in my child?

  • Physical activity should be increased by reducing sedentary time (e.g., watching television, playing computer video games or talking on the phone).
  • Physical activity should be fun for children and adolescents.
  • Parents should try to be role models for active lifestyles and provide children with opportunities for increased physical activity.

What if my child is uncoordinated or overweight?

All children, even less-coordinated ones, need to be physically active.  Activity may be particularly helpful for the physical and psychological well-being of children with a weight problem.

The American Heart Association recommends:

  • All children age 2 and older should participate in at least 60 minutes of enjoyable, moderate-intensity physical activities every day that are developmentally appropriate and varied.
  • If your child or children don’t have a full 60-minute activity break each day, try to provide at least two 30-minute periods or four 15-minute periods in which they can engage in vigorous activities appropriate to their age, gender and stage of physical and emotional development.

Luna Moms Club RSVP

July 20, 2011

Dont forget to RSVP on for the playdate at Minitown this FRIDAY!

Also, we are having snack at Orange Leaf Monday July 25th and MNO Friday July 29th at The Melting Pot.

See you there.

PS. there is also a special meetup with the San Antonio Silver Stars Thursday July 28th… Check It Out!

Moms With a Mission

July 19, 2011

Boost your energy with breakfast.  Some mornings it may slip your mind but skipping out on breakfast can rob you of so much energy which can felt into the next day.

Food Swaps That Fight Belly Fat

July 18, 2011

Don’t eat less—eat smarter. Try these ridiculously easy food trade-offs to banish your gut for good

Food Swaps That Fight Belly Fat // bowl of nuts and seeds c Thinkstock 

Nuts and Seeds for Pretzels

Instead of mindlessly munching bite-sized twists, snack on nuts or seeds to satisfy your craving for something crunchy. Both are loaded with gut-busting monounsaturated fats (MUFAs) and research shows that people who eat two or more servings a week are less likely to gain weight than those who don’t. “You need to watch your portions—nuts have lots of calories,” says Palinski. “But they’re loaded with protein and fiber, so they’re more filling.” Her favorite: omega-3–rich walnuts. If you must satisfy a craving for pretzels, choose a whole grain or pumpernickel variety, she advises.

Bonus tip: Make this swap when you reach for a TV snack.