Obesity can not be wished away. It takes knowledge, determination, effort, self-control, resources, support and good role models to battle obesity. But, for you and your family, it is a battle well worth fighting! Let's take a look at some essential, yet fairly easy changes to make.
The first thing anyone must do when making a lifestyle change is change their perspective. It may sound a little redundant, but your mind is the strongest muscle in your body. It controls every action and is the part of your body that guides you through every choice that you make everyday. Being mentally prepared to accept responsibility for your actions or inactions is imperative. It's a good thing to admit to yourself that it's time for change and you are ready!
Now, mentally, we are prepared to help the rest of our family get mentally and physically healthy. Before you go out and spend money on a "gym" membership, let's make some smaller changes that are closer to home. For example, take inventory of the foods you keep in your home. What type of snacks are readily available for you and your children? What do you have in the fridge for your main course, in the pantry for your side dishes and what's for dessert?
If you are a little confused, kidshealth.org can help to simplify which foods to keep in your home. In 2005, the U.S. National Heart, Lung and Blood Institute designed a method that has kids look at foods as if they were Go foods, Slow foods or Whoa foods. As you can imagine without even clicking on the link, these foods are described in a manner that children can easily relate.
Go foods represent the foods that are good to eat almost anytime. Kids are given a green light with foods like lean proteins, fruits, vegetables and low-fat milk products. Slow foods are foods that children should not reach for on a daily basis, but rather several times per week. Foods like pancakes, white breads, fruits canned in light syrup and non-whole grain pastas. Whoa foods should be a once in a while treat. For example french fries, muffins, chicken nuggets, cookies and cake should be limited.
You are now prepared to make two changes. First, you are going to make the mental change which sends positive vibes to your family about the lifestyle change that you all are making together. Second, you are going to inventory your home in order to provide healthier Go foods and less Whoa foods. You are off to a good start.
One idea that can be helpful in reinforcing the healthier food choices, especially for younger children is to make a chart. On that chart you would list each family members name and have three columns: Go foods, Slow foods and Whoa foods. As the day goes on and your child eats each meal they get to add a sticker to the column which represents the foods they consumed. When the child reaches a certain number of Go foods, determined by you, they can be rewarded with something heart healthy, like a trip to the park, a family bike ride or a trip to the local pool to swim. Keep up the good work and you will be ready for the next phase in your families lifestyle change.
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