I am concerned; as I'm sure we all are, at the growing
epidemic of childhood obesity in this country. We only
need to look around us to realise that this is
self-evident. I worry that if this alarming trend is
allowed to continue unchecked we may well be facing a
crisis in the not so distant future. This article will be
exploring our attitudes to our children's diet and what we
can do as parents/carers etc to improve their overall
health and well being.
A comment a mother made to her two young sons whilst on the
train this morning got me thinking. The mother was talking
about how they were looking forward to a day out in London,
and what they would do later. The mother said "when we are
on the way home we can grab some doughnuts!" Now, it is
true I don't know whether or not the doughnuts were a one
off treat after a special day out or a regular occurrence.
What got me thinking was the lady's choice of words. "We
can grab some doughnuts!" Now maybe her children did not
want any doughnuts, she let her decision influence the
dietary intake of her children. I think there is a lesson
to be learnt here.
You see all of us would agree we want the best for our
children. We all want them to succeed and prosper in life.
However, how many of our decisions are sabotaging these
worthy ideals.
I thought to myself the mother could quite easily have said
"let's pick up some fresh fruit or smoothies later!" but
she didn't.
You see it's not as if there is not a problem here. The
proportion of overweight children has increased. According
to the National Statistics on line children's obesity
levels have been consistently rising over the years.
This is not good news. Our children are literally dying
early because of a poor diet and inadequate exercise. This
has got to stop. Not next month, not next year, but now.
The good news is that there is so much we can do.
Remember, little changes done often will create a big
change, long term. I am not saying that you cannot indulge
your sweet tooth once and a while, but it is important that
it is now and then, not a habit that is done often. Like
everything in life, balance is key.
The Government currently recommend an intake of at least
five portions of fruit or vegetables per person, per day.
The great news is that it really isn't that difficult to
get your five a day in. For one thing it does not have to
be all fresh fruit and vegetables. Fresh, frozen, chilled,
100% juice, canned and dried fruit and vegetables all
counts. You can also count the fruit and vegetables in
takeaways but some of these will be high in added fats,
sugar or salt so eat in moderation!
So as you are all clear as to what makes up one portion of
fruit or vegetables I will tell you here. One portion of
fruit is one medium apple, one medium banana or two small
satsumas or three dried apricots. A glass of 100% fruit
juice counts too. One portion of vegetables is three
heaped tablespoonfuls of cooked carrots, peas, or sweetcorn
or one cereal bowl of mixed salad.
What I have found in my experience is that whilst your
nutrition is extremely important, in and of itself it is
not enough. To reach and stay in peak, optimum health you
need to participate in regular exercise. I believe it of
crucial importance to choose an activity that you enjoy if
you are to make keeping fit a routine in your life and
something you stick to. Exercise should be fun.
You may have heard different guidelines on how often you
should work out I truly believe the human body is made for
regular movement. So unless you have any medical
conditions that would prevent doing so, you should aim to
do something for up to one hour daily. You can choose from
a wide range of activities, from badminton and squash, to
walking, cycling and gardening. Anything that gets you a
little out of breath is good and will help keep you supple
and active.
I have found a particular group of exercises called
Integrated Movement training to have been particularly
useful and beneficial. It is great fun and can be
completed in as little as 10 minutes! Done twice daily
this can get you in great shape, combined with the dietary
advice I have given you, you are well on your way to a new,
fitter you, one full of energy and feeling younger.
I touched on it briefly earlier but I do want to stress the
importance of balance. I know from firsthand experience
that if you try to change everything over night you are
setting yourself up to fail. I remember being obsessive
over what I ate and was it good for me or not and I began
to lose my enjoyment of food, and have food cravings, which
are not healthy.
The key to sensible eating is moderation and balance. By
all means eat healthy, nutritious foods, eat widely from
all food groups, but when you feel like eating your
favourite chocolate bar, cake, or takeaway curry don't beat
yourself up over it. Life is too short.
As long as you are eating the right things more often than
not, combined with an effective exercise regime, you can
afford a treat now and then and still live a healthy
lifestyle.
I hope this article has been helpful for you. What I
really want you to come away with is the realisation that a
healthy lifestyle is co-existent with ‘normal' life.
You don't have to exist on the ‘rabbit food', and you
can fit a healthy diet into a busy lifestyle.
Little changes like swapping your usual snack choice of
chocolate or biscuits for fruit, nuts or an organic yoghurt
really are so simple but highly effective. Introducing a
smoothie for breakfast or some porridge helps your body
stay healthy and tastes great.
With the exercise it is important to choose something fun
that you enjoy and that you will stick with. Remember, if
you really want to see a change in yourself and your
children's physique and health you need to exercise
regularly, ideally every other day at least.
I incorporate the Integrated Movement Training system with
my clients as well as using it myself, and find it really
helps. The Integrated Movement Training system utilizes
all of the body's 600 + muscles making it a highly
effective, workout which burns many hundreds of calories
and can be fitted into two 10 minute sessions daily.
Start slowly, become confident with the exercises and you
will progress nicely.
Above all enjoy your life. Exercise and healthy eating are
about getting you to enjoy a higher quality of life. This
is great. Whether you want to play longer with your
children or grandchildren, perform better in your chosen
sport or just live day to day with more energy and less
pain, eating healthily and exercising will help you achieve
this.
Look after yourselves and your children. I wish you all
the success in the world. To your health and happiness.
----------------------------------------------------
James Lambert
Fitness expert and coach working at the Uk's number one
fitness studio, Dax Moy's personal fitness studio in
Islington, North London.
http://www.knowthyselffitnessconcepts.co.uk
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