All Entries For kids
If your kid’s idea of cooking involves a three-step process of opening, toasting and eating a Pop-Tart, then National Kids Take Over the Kitchen Day (September 13th) was probably invented with your family in mind. If you don’t already involve your child in cooking, getting him or her started at a young age is a great way to instill healthy eating habits that can last a lifetime (looking at you, college years!). When kids learn to cook healthy meals for themselves, they will likely be less inclined to rely on fast food, delivery or frozen meals as they age. Whether your child is four or fourteen, there is a job he or she can help perform. Little ones can help with washing fresh veggies or scooping ingredients into measuring cups, while older kids can assist with more prep work and even man the stovetop, with supervision, of course.
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The family that gets active together, stays together. Bringing the family together for a day or an afternoon of movement is both fun and offers an opportunity to stay connected even when schedules are hectic. Plus, you’ll be instilling great health and fitness values in your children. Make a commitment to unleash your inner child and spend valuable quality time with those you love by trying some of these family-friendly activities.
Zoo Adventure Walk Lions and tigers and fitness, oh my! Consider taking your family to the zoo for an educational and fun way to get your move on. Track your steps and the distance covered during your zoo adventure by wearing a pedometer or using an app on your phone. Keep the kids engaged by encouraging them to count the number of steps between animal exhibits and the number of different animals they encounter. Plus, the fun doesn’t have to stop when you leave the zoo! Back at home, take turns acting out all the different animals.
Obstacle Course Earn the title of Parent (or Grandparent) of the Week by creating an obstacle course in the backyard or at a local park. All you need is outdoor chalk, a hula hoop, ball, bucket or trash can, cones and a towel to build a fun and challenging circuit. Do each station once, then repeat the entire circuit for a total of ten times through.
- Jumping Jacks 10
- Hula hoop Try to keep the hoop moving for one minute.
- Push-Ups 10-15
- Hopscotch Set up the classic game with chalk or tape.
- Basketball Bounce the basketball 10 times before throwing it into an empty bucket or trash can.
- Toe Touch Hops Reach to the sky, reach down to touch your toes, then swing arms up and jump hop to the sky. Do this 10 times.
- Cone Drills With a set of at least five rubber cones, have everyone weave in and out of the cones before running back to the first cone. Repeat this 10 times. If you don’t have cones, be creative by using water bottles or washcloths.
- Beatle Bug Sit-Ups Start on your back and then bring knees and upper body together like a bug. Stay in this position, then repeat 15 more times.
Jump Rope Grab a jump rope and spend some time in the driveway as everyone takes turns jumping. Compete to see who can jump the most consecutive times and challenge each other to try new tricks.
DIY Slip and Slide Spray a large piece of tarp with water and a little baby oil, set the hose at the top of the tarp and you’re in business. Let everyone take turns running and sliding as far as they can along the tarp. (Note: If you live in an area with water usage concerns, use a low flow of water.)
Volleyball Set up your own volleyball fun using a clothesline and ball. Choose teams and play on!
Fire Fly Run Mason jars and a setting sun are all you need for this fun nighttime activity. Hit your local park or another open space where the fireflies will be out in numbers. Run around as everyone tries to spot and catch the fireflies—just remember to let them go after you catch them.
Flashlight Tag Arm everyone with a flashlight and head to the backyard to run around as you try to ‘’tag’’ people by shining a flashlight on them.
Dance Party Gather everyone outside or in the living room for a dance party. Play each family member’s favorite songs while you all do crazy moves and express yourself through dance.
How do you get your family moving? Share you favorite family activity in the comments!
About the Author
Kim Truman is an all-around trainer and nutrition coach based in Dallas, Texas. She is well-known for her enthusiastic and motivational coaching style, as well as her high-energy workout programs. Discover more about Kim and her mission at www.kimtrumanfitness.com.
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Whether you're a parent who works full time, part time, or stays at home, working out can be a challenge. Finding the time amid cooking, cleaning, laundry, homework, sports, lessons, and bill-paying; finding the energy when you're short on sleep; and finding someone to watch the kids so you can get to the gym or go for a jog is no small feat! And then there's the guilt. Maybe you feel guilty because working out means even more time away from your kids, so you choose to skip the gym. Maybe they're with you all day but they cry when you drop them off at the gym child-care, so you opt to stay home instead. Whatever the reason, if you're missing your workouts because you're feeling guilty, read on to shake off the guilt and get fit—because as it turns out, your workouts are actually good for your kids, too! Read More ›
As summer starts winding down and back-to-school shopping begins, lunch boxes and supplies might be on your list. What can you do to help ensure that your kids eat the healthy food you pack instead of trading it for chips and cookies--or even throwing it away? There are lots of cool accessories to make lunchtime more exciting. Looking for ideas to turn boring carrot sticks into a food they won’t want to turn down? Here are some of our picks to brighten up lunch and make healthy eating fun! Read More ›
Now that summer is in full swing, you're probably looking for quick and easy ways to cool down. Although the pool and your air conditioner are the usual suspects, have you ever considered just how much of an asset your kitchen's freezer is?
Your freezer is the little culinary assistant that could—if you know how to maximize it. That doesn't mean that you should stand in front of the open freezer as the chilly air blasts you; in fact, there are ways to get your freezer working for you while you improve its energy efficiency in the process.
You can also use your freezer to make quick, healthy snacks that the kids are sure to love—just a freezer's reach away all summer long. When you have these kid-friendly freezer snacks at the ready, you have even more time to get out and enjoy the pool and do the things you'd rather do, instead of spending all summer slaving in the kitchen.
Here are some freezer-friendly foods that will keep your kids coming back for seconds. Read More ›
A symbol of rebirth and renewal, eggs are closely associated with spring and Easter. Dyeing these iconic orbs is a popular spring pastime that yields a beautiful decoration, protein-packed treat.
With so many people interested in making their own healthy pantry staples at home, we thought it would be fun to share one of our favorite seasonal D.I.Y. projects: natural dyes for Easter eggs!
You'll start with perfect hard-boiled eggs, plus a few ingredients you likely have in your home already. Natural dyes are easy, and you can even create custom colors if you want to get creative! Read More ›
Do you remember elementary school recess? Can you conjure up vivid images of your play time?
I think I jump-roped around the globe over the course of my elementary school recess hours. The traditional, two-people-hold-one-jump rope game was my forte. I can even hear the song in my head: "Strawberry shortcake, cream on top, tell me the name of your sweetheart..." The group then sang out a letter of the alphabet with each jump. Hopefully, if the boy you "liked" started with an S or T or W, you would be able to jump long enough to land on the right letter.
As children, we looked forward to running free during that period of time during the day. No hall pass. No permissions needed. Little teacher interference. Fresh air. Pure and simple play. That was the 1970s and 1980s for me. Over the course of the past two decades, however, fewer children have been able to experience the freedoms of recess.
Perhaps the biggest contributor to the decrease in recess for children has been increased academic expectations. In a nutshell, in came academic standards and out went recess. It made sense to many: If there are higher demands academically and more accountability of schools, teachers, and children, then recess (the perceived "perk") must go.
The problem: Children need recess! Read More ›
One of my biggest priorities as a mom is providing my kids with a healthy diet. Sometimes I'm met with success (they love vegetables), but other times it's a little more difficult ("Eww! What is this?!?"). I try to expose them to a wide variety of healthy foods, so that eating this way becomes a normal part of the rest of their lives. My kids are 6, 4 and 1, and even though I control most of what they eat at this age, I still shake my head at some of the food that's served when I'm not around. My kindergartner can't go to a Girl Scout meeting, sporting event or even morning snack at school without adults serving her junk food. So when I'm given the opportunity to bring something, I see it as a chance to show kids that healthy food can taste good.
Sometimes I get flak from other parents (including my own) because I don't let my kids order whatever they want at a restaurant or limit the foods I bring into our home. I don't think I'm denying my children the joys of childhood by not serving them many common "kid foods." If substituting vegetables for French fries or telling them they can't have the corndog on the menu is the worst thing I do as a mom, I think I'm on the right track.
At the same time, I realize that putting some foods off-limits often makes them the "forbidden fruit," and they can become the food my kids want most. Just like adults, completely denying yourself the foods you enjoy makes you more likely to binge on them later. I don't want my child to go crazy at a friend's house because their mom serves chocolate milk and I only serve plain. My kids get treats and snacks they like, but there are certain foods they will just never get from me. Recently, I read an article about the top foods nutrition experts won't feed their kids, which inspired me to write this blog. Wondering what foods are on the "off limits" list for this personal trainer's kids? Read More ›
Should children and adolescents strength train? For years, many said "no", believing that it could damage a child's growth plates, thereby stunting their growth. The risks of injury seemed to outweigh any benefit that strength training could provide. But there is growing evidence that strength training is very beneficial for children and could be an important part of their exercise routine. Read More ›
It was November 2010, my son's first grade parent-teacher conference. I entered the room with my realist hat on and sat down in the tiny chair at the table with the teacher and my husband. I was ready to hear positive feedback about my son's academic performance and likely some less than positive feedback about his silliness in the classroom (that was his pre-Kindergarten teacher's word for his very excitable-but-hard-to-bring-back-down personality). I was prompt, aware, and ready to go.
What I was not prepared for was the teacher's opening line: "He is the impetus for all of the problems around him."
She did not appreciate his silliness nor his desire to help (albeit, untimely) those around him during work time. Ten seconds. Eleven words. Ten gallons of tears.
Luckily, I have become a more seasoned parent-teacher participant. Armed with more conference experience, anecdotal accounts from teachers, parents, and teacher educators, and published research on parent-teacher conferences, I can now offer some fresh perspective on the parent-teacher conference.
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The holiday season is rapidly approaching, and many people will take to the sky to visit family and friends. Despite appearances—a plethora of fast foods, snacks and lots of sitting around—flights and airports offer plenty of nutritious food and opportunity for activity, if you know where to look.
- Make sure everyone eats a healthy meal before you arrive. You’ll be less likely to munch on high-calorie snacks just because they’re around or you’re bored.
- If eating in an airport, it’s worth it to spend the time seeking out healthy foods. Look for salads, fresh fruit, vegetable-based soups, and baked or grilled chicken. Read More ›
Walking to school can be a great way for kids to get some exercise and socialize with friends out in the fresh air. It helps get their heads straight for the school day and allows them to decompress on the way home after long hours behind a desk.
But for parents, it's hard to know when a child is old enough to walk alone safely.
The school district in which I live only offers busing for students who live more than two miles from school. My soon-to-be kindergartener is very active--he plays tee ball and has run kids' races--but I'm not sure he'd be able to walk four miles daily. I'm also fairly certain I'm not willing to ask him to, considering the lack of sidewalks in our neighborhood and on the couple of larger roads he would have to cross to get to school. For us, age 5 is too young. But growing up in a very small town, I had friends who lived on the same street as our elementary school who, even as kindergarteners, made the short walk home alone every day along the tree-shaded sidewalks. Every situation is different.
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Back in the 1980s when I was playing high school and college sports, there weren’t a lot of healthy options when my teams would travel to tournaments or meets. Standard options at concession stands included hot dogs, chips, candy, and soda. Back then, bottled water was nowhere in sight. McDonald’s was the typical bus stop choice on the way home because they were the only fast food chain coaches could count on. Meals were burgers that came with fries and a soda. To substitute milk for the soda would cost you extra and courtesy cups for water were the size of three ounce Dixie bathroom cups. Many times my mother would send me off with a snack of nuts and raisins or orange segments to try and balance things out.
My college volleyball coach selected Wendy’s as her restaurant of choice when we were on the road each weekend because they were the only fast food option back then with a salad bar. Coach didn’t pay for soda, fries or desserts like a Frosty out of the team budget, which helped a little. However, it was still a choice of a hamburger or the salad bar as our meal option. Today we know that not every salad bar is diet-friendly but back then only the nutrition majors like me knew the strategies for salad bar survival.
Unfortunately not that much has changed today. Busy lives continue to make healthy eating a challenge for a young athlete. Weekday practice schedules cause families to grab Food on the Run on their way to the next event. Parents spend weekends sitting at soccer and football fields or ball diamonds causing children options like “walking tacos,” candy or chips from the concession stand or the after game snack provided by a team parent.
With snack food and hectic schedules continuing to influence young athletes for several decades, it isn’t any surprise that an article published online in April for the Journal of Nutrition Education and Behavior found that parents tend to be dissatisfied with the healthfulness of food offerings at youth sport settings. Here are some tips to help keep your young athletes active and healthy at the same time.
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Do you know how much your child's backpack weighs?
The American Academy of Pediatrics recommends that a backpack weigh no more than 10 to 20 percent of your child's weight. So, if your kindergartener weighs 50 pounds, his backpack should be no more than 10 pounds when it's full.
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I just sat down on a Matchbox car. My lunch today included peanut butter and jelly. The last movie I saw in the theater was something by Pixar.
My children have changed me in many ways. My life isn't always glamorous, but it certainly is better for having my boys in it. Here are the lessons I've learned and good habits I've picked up since having kids. Read More ›