Ultim8 Fitness - Ultim8 Kids

Our couch potato culture of takeaway food and computer games has created one of the unhealthiest generations in history. With so much focus being turned onto childhood obesity recently, you're not the first parent, grandparent, teacher or nanny taking a second look at the habits of the little ones' in your care. The best place to start is with a review of how much physical activity and screen time they're getting each day. And at least one hour of exercise and no more than two hours in front of the TV should be your aim. If you're stuck for ideas to get kids turned on to a more active lifestyle, check out my top tips below:

Walking is a great way to get the whole family started on increasing their physical activity. Walk and talk with your family and you'll reduce stress, improve sleep and posture, and get a helping hand at managing a healthy body weight. Fun runs, kid's triathlons and walks for charity groups are a great way of building a sense of community spirit and responsibility while helping you get your family up and at it outdoors.

TAKE IT INDOORS

It's easy to hibernate during rainy days and give up on exercise, but there are plenty of active kid-friendly pursuits you can do inside, including dancing, hula hoops, skipping rope, mini tramps, swimming centres and table tennis etc..

BE A 'GO' COACH

Find time to get involved in your child's sport or after school activities. You can volunteer to help coach, set up equipment or simply take your turn in the car pool shuffle. The highly stressful, competitive, "win at all costs" attitude prevalent with professional athletes also affects the world of children's sport, so try to promote a "winning isn't everything" attitude, help your child handle disappointments and reinforce the positive benefits of having a go. You can also encourage your children to investigate the healthy lifestyle habits of their sporting heroes. They might like to start a scrapbook with articles on their heroes' training regimes, what they eat for breakfast and how they mentally prepare for a big event.

PRACTICE WHAT YOU PREACH

If you tell a child to exercise, but the rest of the family doesn't do it, it won't happen. Set a good example, such as walking to the shops instead of driving. Make children help with housework, such as sweeping and mowing. Walk, surf, or cycle together. An older child might even learn kick-boxing or yoga with you.

TURN OFF THE TUBE

Higher levels of TV viewing equal higher levels of childhood obesity. Make it a house rule that there are no video games, computer toys or TVs at the dinner table or in the kids' bedrooms. You can't control what they do at friends' homes, but you can decide what's acceptable in yours. Set times for TV & computer games. If need be map out a chart for your child so they know where their times stand & there is no confusion(or fighting!)

STOP BUYING SOFT DRINKS

Overweight kids often get that way from drinking unnecessary kilojoules. A child consuming just 600 kilojoules (about the amount found in a soft drink) if more than he burns in a day can experience a gain of up to five kilos a year. I have some friends who say "But how can I stop them from drinking or eating that?" My answer...It's simple, DON'T HAVE THOSE FOODS & DRINKS IN THE HOUSE!!!!!!! They may complain for a few days, but will soon adapt.

INVOLVEMENT = INTEREST

If children help in the preparation of a meal, they're more likely to be interested in eating it.

DON'T BRIBE

Teach children to enjoy the benefits of good food rather than bribing them with the reward of an unhealthy treat.

SMALL MEALS ARE BEST

Growing bodies thrive on three small meals a day with healthy snacks in between.

LEAD BY EXAMPLE

Always look like you are enjoying the meal and don't make negative comments about food you dislike.

SUBSTITUTE

If they won't eat meat, try fish or baked beans.
For every food your child hates there will be a substitute within it's food group.

PROVIDE VARIETY

The more foods your child eats, the more nutrients they'll get.



Ultim8 Kids
Our couch potato culture of takeaway food and computer games has created one of the unhealthiest generations in history. With so much focus being turned onto childhood obesity recently, you're not the first parent, grandparent, teacher or nanny taking a second look at the habits of the little ones' in your care. The best place to start is with a review of how much physical activity and screen time they're getting each day. And at least one hour of exercise and no more than two hours in front of the TV should be your aim. If you're stuck for ideas to get kids turned on to a more active lifestyle, check out my top tips below: WALK & TALK Walking is a great way to get the whole family started on increasing their physical activity. Walk and talk with your family and you'll reduce stress, improve sleep and posture, and get a helping hand at managing a healthy body weight. Fun runs, kid's triathlons and walks for charity groups are a great way of building a sense of community spirit and responsibility while helping you get your family up and at it outdoors. TAKE IT INDOORS It's easy to hibernate during rainy days and give up on exercise, but there are plenty of active kid-friendly pursuits you can do inside, including dancing, hula hoops, skipping rope, mini tramps, swimming centres and table tennis etc.. BE A 'GO' COACH Find time to get involved in your child's sport or after school activities. You can volunteer to help coach, set up equipment or simply take your turn in the car pool shuffle. The highly stressful, competitive, "win at all costs" attitude prevalent with professional athletes also affects the world of children's sport, so try to promote a "winning isn't everything" attitude, help your child handle disappointments and reinforce the positive benefits of having a go. You can also encourage your children to investigate the healthy lifestyle habits of their sporting heroes. They might like to start a scrapbook with articles on their heroes' training regimes, what they eat for breakfast and how they mentally prepare for a big event. PRACTICE WHAT YOU PREACH If you tell a child to exercise, but the rest of the family doesn't do it, it won't happen. Set a good example, such as walking to the shops instead of driving. Make children help with housework, such as sweeping and mowing. Walk, surf, or cycle together. An older child might even learn kick-boxing or yoga with you. TURN OFF THE TUBE Higher levels of TV viewing equal higher levels of childhood obesity. Make it a house rule that there are no video games, computer toys or TVs at the dinner table or in the kids' bedrooms. You can't control what they do at friends' homes, but you can decide what's acceptable in yours. Set times for TV & computer games. If need be map out a chart for your child so they know where their times stand & there is no confusion(or fighting!) STOP BUYING SOFT DRINKS Overweight kids often get that way from drinking unnecessary kilojoules. A child consuming just 600 kilojoules (about the amount found in a soft drink) if more than he burns in a day can experience a gain of up to five kilos a year. I have some friends who say "But how can I stop them from drinking or eating that?" My answer...It's simple, DON'T HAVE THOSE FOODS & DRINKS IN THE HOUSE!!!!!!! They may complain for a few days, but will soon adapt. INVOLVEMENT = INTEREST If children help in the preparation of a meal, they're more likely to be interested in eating it. DON'T BRIBE Teach children to enjoy the benefits of good food rather than bribing them with the reward of an unhealthy treat. SMALL MEALS ARE BEST Growing bodies thrive on three small meals a day with healthy snacks in between. LEAD BY EXAMPLE Always look like you are enjoying the meal and don't make negative comments about food you dislike. SUBSTITUTE If they won't eat meat, try fish or baked beans. For every food your child hates there will be a substitute within it's food group. PROVIDE VARIETY The more foods your child eats, the more nutrients they'll get.
Healthy Snacks for Kids For children, snacks are an important part of a healthy diet. Children, particularly active ones and those going through growth spurts, may not get their energy requirements from only breakfast, lunch and dinner. When children get hungry between meals, it is important to make sure that there are good quality and wholesome snacks available to provide the extra energy and nutrients they need. Tips for healthy snacking Think about the size of the snack. Snacks don’t need to be too big. Give children just enough to keep going until the next meal. Think about the timing of snacks. Don’t let kids get so hungry they want to eat anything in sight. Snacks should be offered at regular times of the day, preferably a couple of hours before the next meal to avoid spoiling their appetite for the main meal. If hungry before dinner is ready provide raw vegetables while they wait. Think about where snacks are consumed. At home, snacks should be consumed sitting down and not eaten while watching television or doing other things. Parents/care providers can be good role models for children by eating nutritious snacks themselves and by making these snacks readily available. Keep a selection of healthy snacks easily available in the fridge or pantry such as milk, yoghurt, chopped fruit, nuts, bread and breakfast cereal. Top up the fruit bowl with in season fruit. Teach kids how to use simple kitchen equipment to prepare healthy snacks such as milk shakes, toasted sandwiches and popcorn, wholemeal muffin or pita pizzas. Healthy Snacks for Kids For children, snacks are an important part of a healthy diet. Children, particularly active ones and those going through growth spurts, may not get their energy requirements from only breakfast, lunch and dinner. When children get hungry between meals, it is important to make sure that there are good quality and wholesome snacks available to provide the extra energy and nutrients they need. Breads and Cereals -Toast, fruit toast, English muffins and crumpets – preferably wholegrain or wholemeal -Home made pizza made using wholemeal muffin or wholemeal pita bread, reduced fat cheese and homemade tomato sauce that contains added vegetables. -High fibre breakfast cereal with milk, sliced fruit or yoghurt -Homemade popcorn (only add a drizzle of polyunsaturated margarine and a sprinkle of salt if at all) -Wholemeal pikelets -Cakes and muffins made with wholemeal flour and with added fruit or grated vegetables -Wholegrain crispbread and crackers topped with tomato and avocado, peanut butter, reduced fat cheese -Sandwiches and wraps with salad and grated low fat cheese -Toasted sandwiches made with reduced fat cheese and tomato, baked beans, tuna or creamed corn Fruit, Vegetables, Nuts and Seeds -Use sliced tomato, cucumber, avocado or thinly spread unsalted peanut butter for topping biscuits, toast and in sandwiches -Serve carrot, cucumber and celery sticks with low fat dips, reduced fat cream cheese or reduced fat cheese cubes -Fresh or tinned fruit (packed in water or natural juice) with yoghurt or custard -Home made or commercial low sodium vegetable soup ( with less than 250mg sodium /100mls) -Dried fruit and nuts eg almonds, pecans and walnuts Dairy Products Milkshakes made with reduced fat milk and a small amount of flavouring Smoothies made with reduced fat milk, fruit and reduced fat yoghurt (frozen berries work well blended in smoothies) Reduced fat custard served with fruit Small low fat ice confections containing extra calcium Banana split made with sliced banana, yoghurt, custard or low fat ice cream and chopped peanut sprinkles Snacking on the run with kids Healthy snacking when out and about requires a bit more organisation. Keep some of these ideas in the pantry or fridge to quickly grab when in a rush or heading out. On hot days pack snacks in a small, light weight esky with a frozen water bottle. Send an extra container to school containing afternoon tea if kids are going straight to after school activities. -Small packets of dried fruit and unsalted nuts and seeds -Small packets of plain popcorn -Tetra packs of plain or flavoured reduced fat milk or reduced fat custard -Small tetra packs or pop tops of 99% fruit juice -Portable fresh fruit such as mandarins, bananas and apples -Container of high fibre bite style breakfast cereals -Fruit tubs -Fruit straps 99% fruit -Small wholegrain or nut based snack bars with no added choc chips or chocolate or yoghurt coatings etc -Wholegrain crackers and tinned tuna