fit youth now - spring 2015

Spring 2015

A FREE PUBLICATION BY

Dear Fit Y.O.U.T.H. & Families,

Community Members,

I want to welcome you to the first publication of Fit Y.O.U.T.H. on developing healthy habits in nutrition and physical activity. This publication offers information, tips, and resources for children, families, and schools. Fit Y.O.U.T.H. is an initiative through Wise Regional Health System and Fit-N-Wise Wellness Services, that partners with local schools, preschools, communities, and businesses on ways to combat and prevent childhood obesity and promote lifelong health and wellness.

Fit Y.O.U.T.H.’s goal is to make a positive impact in child wellness and help children and families develop lifelong healthy habits. We are committed to these partnerships and providing opportunities, education, and support in various ways that will help “our” children and communities.

I am very excited to be part of this new initiative brought to our community by Wise Regional Health System through the Fit-N-Wise Wellness Services.

In 2012,Wise Regional Health System performed a community needs assessment survey that indicated concerns directly from our community on childhood obesity in Wise County. Fit Y.O.U.T.H. was organized and developed with these concerns in mind.

Being a community leader in wellness, Fit-N-Wise has always strived to keep our communities’ needs and concerns as our priorities. Being innovative and bringing programs to better the community is what Wise Regional Health System is about.

This booklet includes news, information, and tips on various topics from healthy meals and snacks, tips from medical and fitness experts, resources for children and families, current school partnerships and events, family wellness contests and prizes, and much more. I am excited about working with the children in our schools and communities on healthy habits in fitness and nutrition. I hope this publication provides you with information and support that will impact your child and family in a positive way. Thank you,

Holly Berry, M.EdCoordinator Fit Y.O.U.T.H. & Child WellnessWise Regional Health System/Fit-N-Wise Wellness Center

Wise Regional Health System has taken a proactive approach by developing this initiative that addresses many concerns of childhood obesity. As a community we can all take steps to improve our overall health, even small ones. I hope you will join us by supporting “our children” and this worthwhile effort.

We are motivated and thrilled to be able to offer Fit Y.O.U.T.H. with the focus on the wellbeing of our communities’ most valuable asset – our YOUTH.

Sincerely,

Travis J. Fulton, MPA/MHAAdministrative Director of Fit-N-Wise Wellness Services at Wise Regional Health System

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Fit Y.O.U.T.H. - Spring 2015

Find us online at Facebook.com/Fit-N-Wise orFitYouthNow.com

Why it’s Important to Develop Lifelong Healthy Habits

Childhood obesity rates have soared over the past 30 years.

This is a health concern since more and more children are being diagnosed with Type 2 Diabetes, hypertension, and obese youth are more likely to have risk factors for cardiovascular disease.

According to the Centers for Disease Control:• Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years.

• The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 18% in 2012. Similarly, the percentage of adolescents aged 12–19 years who were obese increased from 5% to nearly 21% over the same period.

• Overweight is defined as having excess body weight for a particular height from fat, muscle, bone, water, or a combination of these factors. Obesity is defined as having excess body fat.

• Overweight and obesity are the result of “caloric imbalance”—too few calories expended for the amount of calories consumed—and are affected by various genetic, behavioral, and environmental factors.

Educating our youth and families on nutrition and fitness and developing lifelong healthy habits will aid in combating childhood obesity and preventing other health concerns down the road.

Fit Y.O.U.T.H. Partnering with Local School Districts

Currently, Fit Y.O.U.T.H. (Youth Obtaining Ultimate & Total Health) is partnering with six local school districts and working on 13 campuses.

Local school administrators and educators understand how important it is that children develop lifelong healthy habits and what an influential role the schools hold in helping develop these habits.

Fit Y.O.U.T.H. collaborates with local administrators and educators on specifics goals, plans and needs of students at each campus. Currently, Fit Y.O.U.T.H. educates on nutritional and fitness counseling through various activities:

• Fitness runs • Mileage clubs• Nutrition & fitness lessons• School assemblies • Taste-testing• Fitness curriculum• Health/fitness equipment• Setting up fitness rooms• Community opportunities and supports• Medical expertise on wellness on campuses and via resources, and much more.

As the Fit Y.O.U.T.H. initiative grows more and more schools and communities will be impacted with opportunities and resources.

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How can I help my child develop healthy habits?

Parents play a big part in their children’s habits. Children look to parents for cues on what to do for nearly everything. When parents choose healthier food options and are physically active, children take this as a cue to do the same. Choosing and keeping foods in the house that are lower in fat and added sugar will help children grow accustom to these foods. Often times, children need to see and continue to be offered a new food many times before they will try it, so don’t give up after a few denials, keep the food on hand, accessible and continue to offer it.

Physical activity habits are much the same, when parents engage in physical activity on a regular basis and make the activities enjoyable and fun, children want to engage. Creating an environment where being active is a family affair and is fun will help this habit become ingrained and enjoyable.

How will physical activity and healthy eating benefit my child?

There are so many benefits to eating healthy and being physically active:

• Stronger muscles and bones• Decreased risk of illnesses related to obesity later in life

(diabetes, heart disease, high blood pressure, etc.)• Academic performance positively impacted• Less likely to be overweight• Positive self-esteem

What are some ways I can impact my child’s nutrition?

The U.S. Government releases a set of guidelines every five years on healthy eating: 2010 Dietary Guidelines: http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf

TIPS: • Plan weekly meals as a family• Offer various fruits to increase child’s palate• Keep healthy snack options readily available at home and

when on the road: fresh fruits and vegetables, nuts, pretzels, air-popped popcorn, no sugar added dry cereal, raisins,

• Keep fresh vegetables cut up in containers handy for children to snack on

• Require children ask an adult for a snack before they get one themselves

• Designate a specific place for eating, such as kitchen and dining room only

• Reduce foods with added salt, sugars, and solid fats such as: pizza, sodas, cookies, fast foods

• Limit visits to fast-food restaurants and drive-thrus- If visiting these establishments, choose healthier options-

white meats, fruit, grilled meats, mustard instead of mayonnaise, water to drink

- Do not “super-size”• Make ½ of your child’s plate vegetables and fruit and avoid

oversized portions

What are some ways I can impact my child’s fitness?

The U.S. Department of Health and Human Services provides Physical Fitness Guidelines and updates and recommends that children ages 6-17 have 60+ minutes of physical activity a day. http://www.health.gov/paguidelines/pdf/paguide.pdf

TIPS:• Be an active role-model• Create family fitness opportunities• Fitness should be “fun”• Look for school and community opportunities for family

fitness• Limit the amount of daily screen-time (TV, computer, digital

devices, cell phones, etc.)• Develop a family fitness plan and let all have a part in the

activity planning and implementing• Have a designated, easily monitored area for computer use

and TV watching

Parents' Corner

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Family Corner

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Family Meals and RecipiesResearch shows that making time to eat as a family improves a whole host of things such as self-esteem, kids’ grades, healthy habits, and family stress.

Fitness/Nutrition/Healthy Habits Apps and Websites for Kids and Families:

1. SUPERTRACKER is a website that helps you plan, analyze, and track your nutrition and physical activity along with goal setting, coaching and journaling-https://www.super-tracker.usda.gov/de-fault.aspx

2. NFL PLAY 60 an app from American Heart Association to get kids up and moving. You actually move while you play the game- http://bit.ly/1m8W5Jp

3. CHEF SOLUS has a lot of healthy interac-tive games at http://www.nourishinterac-tive.com/kids/healthy-games

4. PBS KIDS ZOOM CAFÉ: Lots of healthy recipeshttp://pbskids.org/zoom/activities/cafe/

Learn about YUMMY HEALTHY FOODS:

http://choosemyplate.gov/kids/index.html

http://choosemyplate.gov/kids/Videos-Songs.html

2 teaspoons canola oil3/4 cup prechopped onion12 ounces 90% lean ground sirloin1/2 cup unsalted tomato sauce1/4 cup bottled chili sauce (such as Heinz)1/4 cup root beer1 tablespoon Worcestershire sauce2 teaspoons minced garlic1 teaspoon dry mustard1 teaspoon chili powder1 teaspoon tomato paste4 (1 1/2-ounce) hamburger buns, toasted

Heat a large nonstick skillet over medium heat. Add oil; swirl to coat. Add onion; cook 3 minutes. Add beef; cook 4 minutes or until beef begins to brown, stirring to crumble. Stir in tomato sauce and next 7 ingredients (through tomato paste); bring to a simmer. Cook 5 minutes or until slightly thickened, stirring occasionally. Divide beef mixture evenly among bottom halves of buns; top with top halves of buns.

Internet Resources for Healthy Meal Planning:2 Week Sample Menu: http://www.choosemyplate.gov/budget/downloads/2WeekMenusAndFoodGroupCon-tent.pdf

http://www.choosemyplate.gov/budget/recipes.html

http://www.pinterest.com/MyPlateRecipes/myplate-kid-friendly-meals/


Physical activity and health at an early

age is essential for growing bodies and minds. Aerobic,

bone and muscle strengthening are important for reaching gross motor and fine motor milestones, as well as facilitating learning and attention in school. Kara Chaplin, PT, DPTDoctorate of Physical Therapy

Pediatric Therapy Department Coordinator

In our home we simply say, “Glow time is over” and the kids are to put all electronics away and turn the TV off. With glow time limitations you will find that you have more time to get outside and cook healthy meals as a family. Playing outside with your kids gets the entire family active and it is fun. Cooking heart healthy meals together as a family will bring you closer together and ensure healthy eating habits. Committing to these things as a family will help the heart health of all of your family members.

Tracie Inglis RNWise Regional Cardiovascular and Stroke Care Coordinator

Activities like walking quickly, skating, bike riding, and skateboarding are great everyday activities. These moderate-intensity activities raise your heart rate and make you breathe harder.

At least three times a week, kids should do more intense physical activities, such as running, basketball, soccer, or swimming. These activities raise the heart rate more and make it hard to say more than a few words at a time without catching a breath.

Muscle strengthening activities, like climbing or swinging, and bone-strengthening activities, like running or jumping rope are also important for growing children.

Brett Braziel, PT, MPT, OCS, SCSBoard Certified Clinical Specialist in Orthopedic and Sports Physical Therapy

Find us online at Facebook.com/Fit-N-Wise orFitYouthNow.com

Kids Corner

There are 2 very important things you can do to help you be the best healthy you!

1. Eat food that is good for your body and brain!

2. Get up and get active- AT THE LEAST…for 60 minutes a day. You can break this up into short time frames, BUT GET MOVING!

GO

SLOW

WHOA

These are foods you can eat any time! These are foods that help your body and are nutritious.

These are foods to eat in recommended portions and less of than GO foods. Have some nutritious value, but have added things like sugar and fat.

These are foods you should eat less often like once a month or once a week. These foods are the least healthy, with added sugars, oils, and fats.

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Hooty says, "Eat lots of "Go" foods,

and get active!

Find us online at Facebook.com/Fit-N-Wise or

FitYouthNow.com


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One of these doesn't belong...

Color the Foods

Three of these foods are GO foods, and one is a WHOA food. Can you tell which is which?

Color the GO foods green, the SLOW foods orange, and the WHOA foods red!

_____________ Food _____________ Food _____________ Food _____________ Food

MONTH:Sunday Tuesday

FridayMonday

ThursdayWednesdaySaturday

Kids CHAllENgE:Kids, work with your parents and create a month calendar of family fitness activities. Then choose one night a week where you are in charge and detail what that night will look like.

SUBMIT YOUR CALENDAR TO FIT-N-WISE AT 609, MEDICAL CENTER DR., DECATUR, TX 76234 BY MARCH 31, 2015 FOR A CHANCE TO WIN A PRIZE.

Name: _____________________________

Age: _______________________________

School: ____________________________

Phone: ____________________________


1. 4.2. 5.3. 6.

1. Orange 2. Red 3. Green 4. Green 5. Orange 6. Red

609 Medical Center Dr., Decatur, TX 76234

940-627-2708

FitYouthNow.com

fit youth now - spring 2015

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