A quick heads up to say the Health Excellence Team blog has now been blended with Being Your Best You – same owner, more posts!
Please come and visit the newly updated blog 🙂
Obesity is an issue. It is affecting children and adults alike and EVERYONE needs to play their part. It is time to stamp it out. It is strangling our already struggling health service and it is something we can proactively stop.
Jamie Oliver has been working tirelessly on the topic of childhood obesity, getting parents, schools and Government to sit up and take note.
What causes a child to become overweight or obese?
Medical reasons can sometimes play a part in childhood obesity such as under active thyroid glands however the vast majority of children become overweight or obese due to consuming more calories than they use. The 3 main areas of concern are:
Genetic:This may play a small role in the ability to gain weight however it is unlikely to be a major reason as genetics, over the years, have not changed substantially to warrant the kind of increase we have seen in childhood obesity.
Behavioural: These play a much larger role in childhood obesity and include food portions, take away meals (types of food), increased sugar content, decrease in outdoor activities (or even sporting activities in school).
Environmental: Children are affected and influenced by their surroundings so if they are around people with poor eating habits they are more likely to fall into the same pattern. Also children have longer periods of time away from the home environment (pre-school clubs, school, post school clubs, etc) and are more likely to be eating on the go.If healthy foods are not prepared & packed for them they are more likely to be snacking wherever they are.
How do you know if your child is overweight or obese?
There are established guidelines based on Body Mass Index (BMI), as used for adults. BMI uses height and weight to determine the category of the child and the rule of thumb is If you child’s BMI is greater than 85 percent of children who are same age and same-sex (boy or girl), then your child is overweight. If the BMI is greater than 95 percent, then your child is obese.
How can you prevent your child becoming overweight or obese?
Prevention will always be better than cure. The key things to consider are the types of food your children eat, the frequency and volume they eat and the amount of activity they are participating in on a daily basis. Consider variety, fruit & vegetables as daily additions, fewer sugary products and where possible, family time meals. It is also essential for them to have 30 minutes of daily physical activity (and that does not include the thumb workout on gaming devices or mobile phones!)
Our children’s health matters; they are the future; let’s help them have a long and healthy one!
Childhood obesity; stamp it out!
One Life, Live It Well,
Finally, we have some sunshine here in the UK! Now it’s time to perform the great escape out of your home and into nature to get fit and increase your wellbeing.
In truth getting outdoors is a good thing in any season but summer makes it a lot easier (unless you hate the heat of course). That said, get your sun block on and wear a good cap to protect your skin.
Here are some handpicked outdoor activities that burn up calories and have great health benefits whilst ensuring you have some fun:
Hiking: it improves your cardio respiratory fitness (heart, lungs & blood vessels), aids better quality sleep, reduces depression and burns up to 370 calories per hour (based on a 154 lb person)
Cycling: improves joint mobility, improves posture and coordination, increases muscle strength and flexibility, works the major leg muscles (quads, hamstrings, gluts and calves) and burns between 75-670 per 30-minute session depending on weight. Check these guidelines:
Golf: it keeps your heart rate up, in turn increases blood flow to the brain which can stimulate and improve nerve cell connections. It can also improve vision, reduce stress and burn up to 1000 calories in a single game (if you walk, not cart, and carry your own golf clubs!)
Gardening: is a great stress reliever, builds hand strength & dexterity, has been found to alleviate symptoms of psoriasis, allergies and asthma, gives a lift that positively impacts mental health & depression and of course calories are burned; click here to see what each gardening activity burns.
Playing With The Kids: the most significant benefits are time with your kids and having some childlike fun; who can get too much of those? No one! Check out the calories burned having fun times with the kids!
So make the great escape today and live a healthier life!
To your wellbeing,
Questions: Do you notice when you are eating? I mean consciously notice? If you had to fill in a food diary at the end of the day how accurate would it be? If you ever watched Secret Eater’s you would have seen how delusional people were about the food they ate daily)
What I have come to realise is how easy it is to eat mindlessly, to pick at food throughout the day paying little or no attention to what it is, the quantity or the content. It is mindless eating, usually brought about by our emotions; the desire to feel better.
When we are stressed, bored, tired, angry, anxious or upset we tend to reach out for a reward or pick me up. Unfortunately, no amount of food can truly satisfy our emotions. There might be a temporary sense of relief but it is likely to pass and end up with us feeling guilty… and so the cycle repeats itself.
It is important to acknowledge your emotions and to understand what has triggered them so that you can deal with the real issue and not try to smooth over them with food.
Here are 8 steps to managing mindless eating:
Be mindful, be healthy… because your health is your wealth!