Not all sugars are the same...

Simply put, all sugars are not the same. Carbohydrates can generally be classified into two classes: Simple carbohydrates or sugars like those found in candy bars and soft drinks, and complex carbohydrates like those found in pasta and rice.

Carbohydrates can further be described by their glycemic index, which is simply a way of measuring the effect a carbohydrate will have on blood sugar levels. Research has shown that a diet rich in low glycemic index carbohydrates results in many benefits including lowering blood glucose levels, maintaining a healthy body weight, and also reducing the risks of heart disease and adult onset diabetes.

So other than the well documented long-term benefits of a diet containing the 'right' kinds of carbs, how does this information impact us on a day-to-day basis? Complex carbohydrates result in an excellent glycemic index and, unlike other carbohydrates or sugars, will not rapidly elevate blood sugar levels, but will actually help to stabilize both blood sugar and insulin levels in the body. This can have an immediate effect upon one's mood, mental focus, and the ability to perform all sorts of activities or tasks effectively.

A Proper Relationship with Food

The above blog title has become one of my catch phrases, as “diet” is a word I refuse to use as it denotes a negative attitude toward food. Food is, in effect, the stuff of life. It fuels all bodily processes and without it lean muscle is catabolized (broken down). An active person, and by this I mean a person who weight trains, participates in sporting events, or has hobbies that include regular physical activities, requires more foodstuffs, as well as more frequent intake of such as the body is subjected to increased physical demands requiring more food and thus energy to complete. So if one’s quest is to reduce bodyfat, and the concept of a diet is outdated, what does one do? That’s why we are here...

The Importance of Body Composition

Perhaps the most profound indicator of overall health and fitness is body composition. In other words, how much of your body is composed of lean muscle vs. adipose tissue (fat). Recent studies have revealed that up to 85% of all Americans are unfit based on percentages which show the vast majority of the population to be carrying excessive bodyfat. If someone was to ask me what I thought the most important factor in attaining and maintaining a healthy bodyfat percentage was, I would immediately answer “the presence of lean muscle”. The presence of lean muscle on a person’s frame changes everything. Lean muscle requires a relatively high caloric intake to maintain, which means that its mere presence burns calories, forcing ones metabolism to speed up in order to meet the energy requirements of even a resting muscle. What this means is that the age-old notion of using caloric restriction to lose weight is completely wrong and is in fact the last thing you should do...More on this later.

Exercise, Fitness, and Your Children

Exercise helps to regulate body fat so that your child will be less likely to become overweight. Exercise may also help to lower blood pressure, reduce cholesterol levels, and prevent the development of type 2 diabetes and heart disease later on in life. Your child will also develop a leaner physique with stronger muscles and bones. Being physically fit and active also helps to improve your child’s sleeping habits and their mental agility in day-to-day tasks.

It should be noted that all children are not the same when it comes to their attitude towards physical activity. Some children are happy to join in with their friends and be active while others are shy and may be resistant to getting involved in team activities. For these children, one way to encourage physical activity is to involve the whole family.

When we talk about exercise routines for children, we should not get them confused with the strict routines that adults follow. Children’s exercise routines should be fun, flexible, and enjoyable. You can incorporate aerobic exercises, strength-building exercises, and activities to improve flexibility into your child’s routines in order to build overall fitness.

As well as encouraging your child to exercise, you should also try to limit their inactivity. For example, set limits on the amount of television your child watches and the length of time they play video games. The amount of time children spend doing these types of activities has increased dramatically in recent years. Instead of letting them sit around, try to ensure that your child is involved in play that is physically active.

Become a positive role model for your children and involve the whole family in a new, healthier lifestyle. Your child should take part in exercises that are fun, as well as appropriate for their age group. By understanding the importance of exercise in your child’s well-being, you can instill within them healthy fitness habits that will stay with them for years to come.

Influencing the behavior of our children in subtle but positive ways

Childhood obesity is no longer just an epidemic. It has become a pandemic meaning that its a worldwide problem that needs to be addressed immediately. Obesity puts our children at risk for developing devastating diseases throughout their lives. For example, Type II diabetes, formerly just an adult problem – is now seen in children. Multiple risk factors for cardiovascular disease are already being seen in young children. In other words, as they grow up, overweight children are inviting the onset of diabetes, high blood pressure, and heart disease. Sadly, recent statistics show that for the first time this generation of children may have a shorter lifespan than their parents.

So with all of these pressing issues at hand, what can we do to influence the behavior of our children in subtle but positive ways?

Kids’ lifestyles today are significantly different than they were just a generation ago. Families are constantly on the go, making food choices based on convenience rather than nutrition. I see this everyday with my own nieces and nephews. Soda is a prime example. Half of all kids drink at least one soft drink daily, containing up to 200 calories and 20 teaspoons of sugar. And even more shocking, many teenagers will drink as many as 12 cans of those drinks in a single day. That’s hundreds if not thousands of empty calories and a massive in-take of sugar.

Fruit juices do sound like they should be healthy, and many do have large amounts of disease-fighting anti-oxidants. But the trouble is that they are also loaded with calories and sugar. That is simply not going to help a child maintain a healthy weight.

A simple first step is to reduce the amount of soda and juice your child drinks everyday. Provide a healthy, low sugar alternative that does NOT contain any artificial flavors, colors, or sweeteners for example.

Educating your child about the dangers of childhood obesity

I understand that some parents feel overwhelmed and simply want to throw their hands up. But the truth is you can make a world of difference in your child’s lifestyle in small ways. The solution begins with education. Make your child aware of the problem of obesity and the importance of staying fit. Diets simply do not work for kids. What does work is a proper relationship with food coupled with exercise. We need to see our children as individuals, whether they are an overweight child playing video games on the couch or a champion gymnast preparing for a meet. Not every child is the same, and therefore they do not enjoy the same activities. So do your best to engage your kids in things they can integrate into their personal lifestyles. Lastly and most importantly, none of this will work without a positive self-image. Kids make choices based on their self-image. A positive self-image will lead to positive choices as far as what they eat and what they do.