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Growing Pains
by Kamyra Harding

"More than 23 percent of U.S. children aged 2 to 5 were overweight and more than 10 percent were obese in 2001-02" (New York Times "Obesity Epidemic Hits Child Safety Seats", April 3, 2006).

Childhood Obesity is a big news story. Reporters warn of an epidemic. Nutritionists offer advice. Some experts blame cuts in physical education; others allege parents are too lazy to cook good food. Computers and television are vilified as we search for explanations. Parents who can not afford after-school care reluctantly embrace electronic babysitters. These same people work long hours and do not have the time and energy to prepare Sunday dinner on Tuesdays. Instead of pointing fingers, let’s provide help, not theories and expensive solutions, but doable, practical advice.

I am neither a health foodie nor a junk food junkie. I am the Chief of Intake for my domestic corporation. I am mindful of what we put into our bodies without obsessing on it. I hope to teach our son to care for and enjoy his gift from God. Most importantly, I want him to avoid abusing it. Our bodies have long memories.

Parenting is rife with contradictions. We are supposed to prevent obesity while warding off negative body images and eating disorders. Kids should take pride in their bodies without being vain. How do we communicate healthy messages?

Moderation works for me. Sweets are not evil in our home. We enjoy occasional treats. We partake more often than some families and less frequently than others. We also do not have weight limits. Each person strives to become increasingly healthier as (s)he travels life’s journey.

Children are not alone. "The latest data from the National Center for Health Statistics Show that 30 percent of U.S adults 20 years of age and older – over 60 million people are obese" (Centers For Disease Control And Prevention). Instilling healthy habits is needed for all family members.

For what it is worth, I am sharing a dozen healthy living tips. They are easy ways to weave healthy habits into your life. All require commitment. Some families may have to eliminate expenses and/or time drainers in order to incorporate the following in their lives. I am not an authority and these are not original ideas. Most have been tested by my extended family and friends. Please take what you can use.

1. Ritualize family reading time. You can read out loud together or silently alone. How long the sessions last depends upon the age of your child(ren). Reading is educational and readers are less likely to binge eat than couch potatoes.
2. Exercise as a family to a DVD or television show. Corny? Absolutely. Try it. It’s also fun.
3. Introduce your brood to the joys of strolls and/or bike rides. No time for this. Try walking or biking to places you currently drive or to which you take public transportation. Everything is too far? Get off of the bus a stop early and walk the rest of the way. Park in the furthest space from the store entrance.
4. Be an example. Let them catch you drinking water, eating healthy snacks, and exercising.
5. Mobilize your community to return physical education and recess to schools. While you’re at it, throw in music and art classes.
6. Take turns selecting recipes from magazines, books, newspapers, and the internet. Charge the appointed chef with involving the rest of the family in shopping and preparing the meal.
7. Invest three hours a week in cooking. Send the family away or assign each person a task. Cook a few meals and freeze them. You will have do-it-yourself fast food for the week.
8. Find your cooking magic time. When is the best time for you to cook? I am a morning person. Because there’s less demand for my undivided attention, it is easier for me to rise an hour early, to prep or make dinner, than to get my act together later in the day.
9. Buy pre-cut vegetables and fresh salad and/or meal kits. They are cheaper than fast food and more expensive than growing it yourself. Washing I can handle. Cutting makes the difference between delivery and home cooked meals in our home. If your local grocery does not offer these options, try a store near your employer or commute to another neighborhood 2-3 times per month.
10. Snack. Snacking interspersed with small meals is okay. Your metabolism prefers that to gorging on three big, daily meals. Keep only healthy snacks in the house. This is a good way to offset the junk that everyone sneaks when they are away from home.
11. Eat breakfast. No need to elaborate. It is true. Breakfast eaters concentrate better throughout the day and maintain healthier eating habits.
12. Practice portion control. It is better to have people ask for seconds than to eat too much because it is on a plate in front of you.

I hear you. This is obvious. Brushing teeth and washing faces before going to sleep are equally elementary. Yet, I often stumble into bed forgetting to do those two simple things. An occasional reminder encourages me to return to my bedtime routine. I hope these hints remind you to maintain a healthy lifestyle.