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Preventing Childhood Obesity

Posted in Healthy People, tagged , , , , , on September 12, 2022| Leave a Comment »

This is a photo of a persons feet, indicating physical activity.

Did you know that September is National Childhood Obesity Awareness month?

According to the CDC, about 1 in 5 American children have obesity. Obesity in children cause a larger risk for health issues later in their lives. Although there are several health risks associated with childhood obesity, parents and caregivers can provide the framework to help their children live a healthier life.

Why is Childhood Obesity Important?

National childhood obesity awareness month is important because it promotes healthy eating habits, encourages parents to be role models for their children, and it educates parents.

Risks Associated with Childhood Obesity

There are many contributing factors with childhood obesity, including genetics, eating patterns, physical activity levels, and sleep routines. Children who are overweight or obese have a heightened risk for asthma, sleep apnea, bone and joint problems, type 2 diabetes, and heart disease. Children with obesity are at higher risk of becoming an adult with obesity. Those adults are at a higher risk for stroke, cancer, premature death, and mental illness.

Prevention

Parents and caregivers play an important role in the prevention of childhood obesity. Parents and caregivers can model a healthy eating pattern, get the family to move more together, set consistent sleep routines, and replace screen time with family time. By modeling a healthy eating pattern, a family can help children maintain a healthy weight as they grow up. Parents and caregivers can help their children rethink their drink by choosing water, 100% juice, or plain low-fat milk. Moving more as a family could be more fun and attainable. This could be walking the family pet or active chores. Children aged 6-17 years of age need at least 60 minutes of physical activity each day. Consistent sleep routines are important in preventing type 2 diabetes, obesity, injuries, and problems with attention and behavior. Reducing screen time can free up time for family activities. It can also remove signals to eat unhealthy food. Practicing these methods from the CDC can help prevent childhood obesity.

MyPlate

MyPlate is a great resource for healthy eating for different age groups. There are several recipes included on MyPlate.gov.

MyPlate diagram to show serving sizes.

Resources

Centers for Disease Control and Prevention. (2022, August 29). Preventing childhood obesity: 4 things families can do. Centers for Disease Control and Prevention. Retrieved September 7, 2022, from https://www.cdc.gov/nccdphp/dnpao/features/childhood-obesity/index.html

Life stages. MyPlate. (n.d.). Retrieved September 7, 2022, from https://www.myplate.gov/life-stages

National childhood obesity awareness month. National Today. (n.d.). Retrieved September 7, 2022, from https://nationaltoday.com/national-childhood-obesity-awareness-month/#:~:text=National%20Childhood%20Obesity%20Awareness%20Month%20%E2%80%93%20September%202022

Written by: Megan Zwick, Family and Consumer Sciences & 4-H Extension Educator, Ohio State University Extension, Union County, zwick.54@osu.edu

Reviewed by: Jessica Lowe, Family and Consumer Sciences Educator, Ohio State University, Pickaway County, lowe.495@osu.edu

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Build Healthy Eating Habits for Life!

Posted in Healthy People, Healthy Relationships, tagged , , , , on September 21, 2020| 2 Comments »

IMG_0190

My son eating an apple.

I am a Registered Dietitian and toddler mom. In the year my son was born, Weight Watchers rolled out an app called Kurbo by WW to help children ages 8 to 17 “build healthy habits for life”. The app allows users to track what they eat and how much they exercise – not by counting calories, but by using a “traffic-light system” to classify foods as healthy and unhealthy. For a fee, users can also work with a virtual health coach to set and evaluate progress toward health goals. 

Upon its release, Kurbo received overwhelming criticism and media attention from dietitians, pediatricians, therapists and other health professionals. While these experts agree that healthy eating is important, they recognize that both childhood obesity and eating disorders are serious concerns for adolescents. According to the National Eating Disorders Association, eating disorders are serious illnesses that have the second highest mortality rate of any mental health disorder, and they “are too often wrongly relegated to the sidelines as a minor consideration in the ‘obesity prevention’ conversation.” In a similar vein, the American Academy of Pediatrics advises parents and doctors to avoid discussing weight or prescribing weight loss to children and adolescents over concerns that it could lead to disordered eating habits. 

Parents and health professionals alike want to help young people establish healthy eating habits for life, which is the stated purpose of the Kurbo app. There is great concern, however, that using the approach of tracking food intake could lead to disordered eating, unhealthy relationships with food, low self-esteem and unhealthy body image among adolescents. A better approach for encouraging children to develop healthy eating habits and maintain healthy weight is to teach and model healthy eating without food shaming or guilt tripping. The New York Times offers a helpful guide that includes the following suggestions for parents and caregivers:

tuna

My son eating tuna noodle casserole

  • Model healthy habits
  • Involve children in food shopping and cooking
  • Initiative positive conversations about different eating patterns
  • Choose not to use food as a reward, bribe or punishment
  • Refrain from talking about weight or dieting
  • Allow less-than-healthy foods into your meal plan on occasion, without making a big deal about it
  • Respect food preferences and aversions
  • Encourage children to identify and respond to their body’s cues for hunger and fullness

Finally, be sure to voice concerns with a pediatrician or a dietitian if your child starts to obsess over food or weight at any given time. With these guidelines in mind, you’ll be doing your part to help the children in your life develop healthy eating habits.

Sources:

American Academy of Pediatrics (2016). How to prevent obesity without encouraging eating disorders. https://www.aappublications.org/news/2016/08/22/Obesity082216 

CDC (2020). Tips to Help Children Maintain a Healthy Weight. https://www.cdc.gov/healthyweight/children/index.html

National Eating Disorders Association (2018). NEDA Statement on Kurbo by WW App. https://www.nationaleatingdisorders.org/neda-statement-kurbo-ww-app

Sole-Smith, V. (2019). A New Weight Watchers App for Kids Raises Concerns. The New York Times. https://parenting.nytimes.com/childrens-health/weight-watchers-kids?te=1&nl=nyt-parenting&emc=edit_ptg_20190911?campaign_id=118&instance_id=12279&segment_id=16918&user_id=86dd6cac18c7ca41e6c8d433d5340d6c&regi_id=92717125

Sweeney, E. (2019). How to Teach Children About Healthy Eating, Without Food Shaming. The New York Times. https://parenting.nytimes.com/feeding/healthy-eating-habits?module=article-group&topic=Toddler&rank=3&position=7

Written by: Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County and Olivia Levine, Dietetic Intern, The Ohio State University

Reviewed by: Jami Dellifield, Family and Consumer Sciences Educator, OSU Extension Hardin County

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Screen Time and Young Children

Posted in Healthy Relationships, tagged , , , on May 28, 2020| Leave a Comment »

a young child using a laptop

Raising children in this ever-changing digital world can be a challenge. Some articles warn of the dangers of screens, while others urge us to help our kids keep up with technology. Caregivers are often actively encouraging these forms of passive entertainment, and electronic devices are always available as babysitters. Some factors for a child’s excess screen time could be the need for the caregiver to address everyday household activities or an exhausted caretaker who simply needs a break.

Too much screen time can have negative effects on children regardless of the device. So before turning that device over to your child, there are some things that you should consider first. According to Mayo Clinic, too much screen time can have unhealthy effects as a child grows and has been linked to:

  • Obesity
  • Irregular sleep and shorter duration of sleep
  • Behavioral problems
  • Loss of social skills
  • Attention deficit
  • Cognitive delays
  • Impaired learning
  • Violence

The American Academy of Pediatrics (AAP) discourages media use by children younger than 24 months. Video chatting with family and friends is an exception which is considered quality time interacting with others. Children between ages 2 and 5 should be limited to one hour or less a day of quality and educational programming. The following is suggested to ensure safe and quality screen time:

  • Do your homework: Research games and apps before getting them for your child. Search for games and apps that educators and doctors suggest. Organizations such as “Common Sense Media” can help you determine what is appropriate.
  • Always be present: Be with young children during screen time and interact with them.  Discuss what you are watching with your child.  
  • Schedule plenty of non-screen playtime:  Family meals and bedtimes are important times to put the screens away and interact with your child. Preschoolers learn by physically interacting with others and their surroundings.
  • Discourage screen use in your child’s bedroom or at bedtime: Screen use in the hour before bed can stimulate your child. The blue light from televisions, computers, tablets and phones might suppress melatonin levels and delay sleepiness.

You can help ensure a safe and healthy digital atmosphere by developing household rules. As your child ages, you will need to review and adjust the rules by deciding how much media your child should use each day and what is age appropriate.

a young child using a smart phone

As caregivers of young children, it can be hard to maintain a healthy family balance and keep up in these demanding times. Even elementary school-aged children have been completing school work online and participating in Zoom sessions, which has most likely increased their usual screen time. Now that the school year is ending, this could be a great transition opportunity to set device and screen time rules for the summer months.

Many of us can fall short when it comes sticking to device rules. Managing the use of screens and media will be an ongoing challenge as your child grows. You might have a rough day, week or even month, and it’s ok. Don’t beat yourself up over it. Today is always a good day to try again.

Written by: Emily Marrison, Family and Consumer Sciences Educator, OSU Extension Coshocton County and Alonna Hoffman, Agriculture and Natural Resources and 4-H Youth Development Program Assistant, OSU Extension Coshocton County

Reviewed by: Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Sources:

Mayo Clinic. (June 20, 2019) Screen time and children: How to guide your child. https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/screen-time/art-20047952

American Academy of Pediatrics. (November 2016) Media and young minds. https://pediatrics.aappublications.org/content/138/5/e20162591

Common Sense Media https://www.commonsense.org/

Photo credits

https://pixabay.com/photos/boy-mobile-phone-addiction-phone-3360415/

https://pixabay.com/photos/baby-boy-child-childhood-computer-84626/

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E-Cigarettes and Children

Posted in Healthy People, tagged , , , , on March 11, 2019| Leave a Comment »

picture of gummy candy

How much do you know about E-cigarettes (e-cigs, juul, e-hookahs, vape pens, tank systems, etc.)?  If you are like me, it wasn’t much until I heard about a child at my son’s school being suspended for possessing one.  Suddenly, I took notice and I am glad I did.

E-cigs work by heating liquid nicotine and turning it into a vapor that can be inhaled or vaped.  Although originally marketed as an alternative for the established smoker, e-cigs have found their way into the hands of our teens.  Here’s why; the devices can be easily disguised as they can look like a pen, a computer memory stick, a key fob, or even an asthma inhaler and are sold in flavors attractive to teens like gummy bear, fruit punch, cotton candy, coffee and chocolate (Bach, 2018).  E-cigs often contain nicotine and although you must be 18 years of age to purchase them, according to the CDC, they are now the most commonly used form of tobacco by youth in the US since becoming available about 10 years ago.  E-cigs are also an affordable option for young adults and teens as they are rechargeable and refillable. The average cost for a 4 pack refill is only about $15.

With so many teens bringing e-cigs into their homes another growing concern is the possibility of younger siblings having access to these devices.  Although the government now requires liquid nicotine to be sold in childproof packaging, they still present a significant risk to young children if swallowed, absorbed into the mucous membranes or spilled on their skin.  A teaspoon of concentrated liquid nicotine can be fatal for the average 26 –pound toddler (Korioth, 2018).

Symptoms of liquid nicotine poisoning:

  • Vomiting
  • A fast heartbeat
  • Jittery and unsteady appearance
  • Difficulty breathing
  • Increased saliva

According Gary Smith, MD, at Nationwide Children’s Hospital, parents and child caregivers can help children stay safer by following these tips:

  • Store e-cigarettes and refill products where children cannot see or reach them like you would other poisons.
  • Use and refill alone. Do not use e-cigarettes around children.
  • Refill, clean, and dispose of products safely. Clean spills up right away.
  • Adults in households with children younger than 6 years old should be counseled on vaping cessation. Do not use e-cigarettes or related products in the home.
  • Save the national Poison Help Line number (1-800-222-1222) in your cellphone and post it near your home phones.

Poison Control Number 1-800-222-1222

 

 

 

 

 

 

 

 

 

References:

Bach, Laura (2018, December). Electronic Cigarettes and Youth. https://www.tobaccofreekids.org/assets/factsheets/0382.pdf

Smith, Gary (2018, April). Liquid Nicotine Used in e-Cigarettes Still a Danger to Children Despite Recent Decline in Exposures. https://www.nationwidechildrens.org/research/areas-of-research/center-for-injury-research-and-policy/injury-topics/poison/e-cigarettes-and-liquid-nicotine

Korioth, Trisha (2018, December). Liquid Nicotine Used in E-Cigarettes Can Kill Children. www.HealthyChildren.org

CDC, (2017, January). https://www.cdc.gov/features/ecigarettes-young-people/index.html

Cooper, Heather (2017, March). Liquid Nicotine and Kids Don’t Mix. https://pulse.seattlechildrens.org/liquid-nicotine-and-kids-dont-mix/

Written by: Heather Reister, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Butler County, reister.6@osu.edu

Reviewed by: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County, treber.1@osu.edu

soda pop flavor e-cig

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Giving Children the Gift of Gardening

Posted in Healthy People, tagged , , on April 16, 2018| Leave a Comment »

“There is a garden in every childhood, an enchanted place where colors are brighter, the air softer, and the morning more fragrant than ever again.”

 – Elizabeth Lawrence

Searching for more quality time with family and children?  Might they be your children, grandchildren, nieces, nephews, or students?   Want to “unplug” and become more physically active?  Are you looking to practice better health habits and eating?  Well, you can “plant these seeds” and teach children life skills, values, family history, health and other things as “more than a seed is planted in a garden.”

The benefits of gardening with children include:

  • Increasing responsibility, independence, leadership, empathygarden pic, teamwork, and problem solving as they plan, plant, and grow their garden.
  • Creating an awareness of where food comes from as they participate in the processes of growing, transporting, storing, and preparing foods.
  • Developing an understanding and appreciation of nature by interacting with soil, seeds, leaves, stems, plants, water, sun, pollinators, animals, and insects.
  • Strengthening bones and muscles by working in the garden.
  • Creating real-life experiences and connections between gardening, health, cooking, food preservation, local foods, grocery stores, farmers markets, and community kitchens.
  • Reducing stress by appreciating the “colors,” “air,” and “morning.”

School programs can benefit from gardening with youth as well. In fact, research and studies about School Gardens show the following:

  • Education acquired in the garden can increase students’ overall academic performance and learn more effectively..
  • Students who engage in school gardens show significant gains in overall grade point average, specifically in math and science.
  • Teachers believe that implementing new learning styles can help students
  • Students expand their ways of thinking or habits of mind to include curiosity, flexibility, open-mindedness, informed skepticism, creativity, and critical thinking.

You can create a “learning laboratory” by gardening with children, which will teach them about themselves, their families, communities, and life.

Some final thoughts:

“You have the chance to plant a seed of something very special in the hearts, minds, and spirits of your children as you garden together.”  – Cathy James

“Why try to explain miracles to your kids when you can just have them plant a garden.”  – Robert Brault

“To plant a garden is to believe in tomorrow.”  – Audrey Hepburn

Adapted by:  Janet Wasko Myers, Program Assistant, Horticulture, Ohio State University Extension, Clark County, myers.31@osu.edu

Reviewed by:  Kathy Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Clark County, green.1405@osu.edu

Sources:

University of New Hampshire Cooperative Extension.  Gardening with Children, Every Child Belongs in a Garden.
https://ceinfo.unh.edu/Community-Gardens/Gardening-Children

Colorado State University Extension.  Department of Human Development & Family Studies.  Grandparents Raising Grandchildren, Gardening with Children.
http://www.ext.colostate.edu/grg/feature/gardening.html

University of Illinois Extension.  The Great Plant Escape
urbanext.illinois.edu/gpe/links/index.html

Rutgers Cooperative Extension.  Learning Through the Garden.
https://njaes.rutgers.edu/fs1211/

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It’s Hot! Kids Need Water!

Posted in Healthy People, tagged , , on June 1, 2017| Leave a Comment »

The hot days of summer are ahead and the kids are enthusiastically playing, jumping and running around the yard.  You want to have them be active, but are they drinkinchildren-433165__340g enough fluid?

Children, especially infants and preschoolers, become dehydrated faster than adults.   They often get busy playing and don’t recognize the signs of dehydration.  Signs of dehydration include:

  • Dry or sticky mouth
  • Dry, cool skin
  • Lethargy or irritability
  • Fatigue or dizziness
  • Lack of urine or only a small amount that is very dark yellow in color
  • Few or no tears when crying
  • Sunken eyes

Many times thirst is not the first sign or an early sign of dehydration. A child may be dehydrated before they feel thirsty.   If a child drinks when thirsty it may not completely replace all the necessary body fluids.   Thus, it’s important to drink before thirst develops and continue to drink.

What to drink?

Water is the best choice for re-hydration.  Sports drinks are usually not needed unless the child has participated in prolonged (more than an hour) vigorous physical activity.  Examples of vigorous physical activity are long-distance running or biking, soccer, basketball, or hockey.  Water is the best option for re-hydrating, and it has no calories.  Milk can also be a good option for re-hydration.  Children should not be given energy drinks or drinks with caffeine.

How much bottles-774466__340do they need to drink?

There is no magic number but children should drink before the activity and then at regular intervals (every 20-30 minutes) during the activity and after it is over.   The higher the temperature outside the more they need to drink.  Eating foods with high water content can help hydrate too.  These include soup, strawberries, watermelon, lettuce, cabbage, celery, spinach and broccoli.

Make Water fun to Drink

  1. Purchase some ice cube trays in fun shapes and use them.
  2. Freeze fruit pieces and then add to the water to drink. You can cut them in interesting shapes before freezing. water-2232732__340
  3. Add fruit to the water, such as lemon, limes, oranges, strawberries, watermelon, etc.
  4. Purchase an infuser bottle and add the fruit or cucumbers to provide more taste. Be sure to wash the bottle each day after use.
  5. Let the child pick out a new water bottle or special cup.
  6. Freeze some freezer-safe water bottles to use when needed.
  7. Keep a pitcher of water in the refrigerator so you can pour them a cool drink, or have small bottles of water in the refrigerator they can easily grab.
  8. Try some sparkling waters without added sugar or sugar substitutes if you want the carbonation. Read labels carefully.

Be A Good Example Yourself! Drink Water!

Author:  Pat Brinkman, Ohio State University Extension, Family and Consumer Sciences Educator, Fayette County

Reviewer: Amanda Bohlen, Ohio State University Extension, Family and Consumer Sciences Educator, Washington County

References:

Barron, S. A. (2016).  Dehydration.  Kids Health from Nemours.  Available at http://kidshealth.org/en/parents/dehydration.html#

Martin, L. J. (2017). Dehydration.  Medline Plus, U. S. National Library of Medicine.  Available at https://medlineplus.gov/ency/article/000982.htm

Mayo Clinic Staff, (2017).  Dehydration Symptoms and Causes.  Mayo Clinic.  Available at http://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/dxc-2026

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Homemade Snacks vs. Store Bought

Posted in Healthy Finances, Healthy People, tagged , , , , , , , , , , , , , on February 26, 2015| Leave a Comment »

Does your family go through boxes and boxes of store-bought snacks faster than you can replenish them? Do you feel like you’re spending a majority of your grocery budget on sugar-filled, processed snacks that don’t seem to last more than a few days at your house? There is an answer to this madness. Make your own snacks!

You might be thinking, “I don’t have time for that!” and while that may be true, you’d be surprised how much time you’d actually be saving. Yes, making your own snacks involves some planning and prepping. However, this planning and prepping stage might not involve the lengthy process of taking a trip to the grocery store. You can make various snacks for you, your kids, and whoever else may be at your house from foods you likely already have on hand. For example, you could try the Homemade Peanut Butter Granola Bars shown below. In addition, recipes like these make large enough batches to provide snacks lasting up to two weeks if stored properly. Many store bought boxes of granola bars provide only 5 servings, so why not whip up homemade bars that yield about 24 servings per batch.

Find a recipe for snacks that fits your own personal schedule. On a time crunch this week? Throw together a big batch of trail mix using those nuts you bought in bulk that have been taking up space in your cupboard. Add in cereal, raisins, seeds, or chocolate chips and seal in an air-tight container. Scoop into sandwich-sized bags for an easy, balanced, and healthful snack for any time or place.

Buying ingredients in bulk at your favorite grocery store can help make an abundance of different snacks that add variety to your daily routine. Stock up on versatile foods like oats and nuts and you’d be surprised at your options for snacks and meals as well as how much more full your wallet feels. The recipe below, found on the What’s Cooking? USDA Mixing Bowl website provides a snack that costs $0.30 per serving. No, that’s not a typo; $0.30 per serving. These homemade granola bars yield 24 servings making the total cost of the recipe about $7.15 according to USDA. You could get about 2 boxes, or 10 servings, of your average granola bars for that price.

Health bonus: Snacks like these provide more than just dollars in your pocket and variety to your pantry. The nutrition in homemade snacks like these is worth more than all of the previous reasons combined. The carbohydrate and protein provided in healthful, homemade snacks will offer the energy you need along with satisfaction until your next meal. On the plus side, you know exactly what ingredients are going into your snacks without paying for processed sugars and ingredients you can’t pronounce.

 oatballsr

Homemade Peanut Butter Granola Bars

From “What’s Cooking? USDA Mixing Bowl

Makes: 24 servings

Total Cost: $7.15

Serving Cost: $0.30

Ingredients

  • 1 cup honey
  • 1 cup peanut butter
  • 3 1/2 cups rolled oats
  • 1/2 cup raisins
  • 1/2 cup carrot (grated)
  • 1/2 cup shredded coconut

Directions

  1. Preheat oven to 350 degrees.
  2. Peel and grate the carrots.
  3. Put the honey and peanut butter in a large saucepan. Cook on low heat until melted. Remove pan from the heat.
  4. Add oatmeal, raisins, carrots, and coconut to the saucepan. Stir well, and let it cool until you can safely touch it with your hands.
  5. Press the mix firmly into the bottom of the pan.
  6. Bake for 25 minutes.
  7. Cool and cut into 24 bars.

Authors: Susan Zies, Extension Educator, Family and Consumer Sciences, Wood County, and Allision Doriot , Dietetic Intern with Wood County Extension.

Reviewer: Cheryl Barber Spires, RD, LD, SNAP-Ed Program Specialist, West Region, Ohio State University Extension, spires.53@osu.edu

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