PINK

Parents Introducing Nutrition to Kids - PINK
As all of us are well aware the health of the children in our country is deteriorating.  Childhood obesity has gotten more serious and severe over the past decade and the solution to this scary problem is in our hands, the Parents.
Of course, there are many aspects to this problem and there is not one quick fix.  For example you have already made a positive healthy choice for your child by having him/her in Tippi Toes.  You are encouraging and facilitating physical activity (one solution to decreasing childhood obesity) and during class we make physical activity fun, positive and exciting for your children.
Another step you can take besides encouraging physical activity is also encourage healthy eating.  Parents play a massive roll in introducing food, health and nutrition to their children so it seems like a logical focus to PINK - parents introduce nutrition to kids.

We want to help you help your family and to do so try making one small change in your household.  Look at the list below and choose one behavior to adopt in your own house:

1. Switch out one pre-packaged snack for a vegetable or fruit
2. Do not keep soda in your house
3. Sit at the dinner table for dinner
4. Use salad plates as your main entree plate
5. If you must go through the drive thru for dinner - make the healthy choices on the menu (apples, salad, water, whole wheat, etc)

Sometimes with such a massive problem the solution seems too far away; that is not true and with small changes within your household big changes can occur.

 "Be the change you with to see in the world." -Mahatma Ghandi

Importance of Activity for Kids

By LENORE SKENAZY

"A new study of how preschoolers spend their days may make you want to run around screaming, which is apparently more than the tykes themselves get to do. After interviewing child-care providers from 34 very different Cincinnati-area centers—urban to suburban, Head Start to high income—researchers found that kids spend an average of only 2% to 3% of their day in "vigorous activities."

Can you imagine that? Children spending 97% of their day not running around? It's like a desk job, except with cookie time. Excuse me—apple time. When you consider that three-quarters of American kids aged 3 to 5 are in some kind of preschool program and a lot of them come home only to eat, sleep and go back again, this is beyond sad—it's bad."

Wall Street Journal - Full Article

Yikes!!  The idea of our children's daily routine being compared to a desk job is very vivid and unsettling.  Kids need to have the time to be free, active and physical every day so that they can grow up with activity being a staple in their lives.  

At Tippi Toes one of our main goals is to present activity and exercise in a fun, exciting, positive manner.  We want children to leave class and go home wanting to play "dance class" at home which of course leads to even more activity.  

Let's keep our kids moving so they can live long, healthy, happy lives!

Shop Strong!

As the parent you have an important job of providing your kiddos with healthy food options and that job starts at the grocery store.  We have all probably done this before, you are running around and realize you need food for dinner, you are overly hungry and run to the store...uh oh!!!  This is a recipe for a disaster!

While it may not always be avoidable we want to encourage all parents to go to the grocery store at times when they are feeling strong and healthy so they will then in turn choose healthy options for their family.

Also, be prepared when you go to the store.  Think about the days ahead, determine which days you will be able to cook and go to the store with a shopping list in hand of the items you need.  Stick to that list because once you start going off the list next thing you know you will look down to a cart of snacks that come in a box (the healthy snack options don't come from a box) and sugary or salty "extras".

Finally, most grocery stores are designed with the essentials and healthier options around the perimeter of the store so keep that in mind as you go up and down those interior aisles.  Stay around the edges as much as possible and don't even bother taking a trip down the snack/cookie aisle!

I have found that if I can Shop Strong that I offer healthier options through out the week.  If I Shop Weak, then I spend the entire week fighting my will power at home.  Make it easier on yourself and Shop Strong!!

How to Shop STRONG!
1. Avoid shopping while hungry
2. Make a list and plan the coming days meals
3. Shop around the edges of the store

THINK PINK - Parents Introducing Nutrition to Kids

*This post is written by Megan Reilly a registered dietitian and co-owner of Tippi Toes Dance Company.

PINK - Quick Tips and ADA

Helpful Healthy Quick Ideas
~Never go to the store hungry
~Go on a "nature walk" outside rather than being sedentary inside! Bring a basket and let them find treasures! Free, easy and convenient!
~Encourage your child to pick out any fruit or veggie to try while shopping with you. They will feel ownership from this and will love the control of getting to look around and pick out anything! Also, you both can learn about fruit and veggie options.
~Make a fruit shake with your kids! Ice, skim milk, dash of vanilla and some berries or bananas will make a healthy and delicious snack! Remember portion size when you serve them - start will a small glass and if they ask for seconds go ahead!

American Dietetic Association - Eatright.org
The ADA website is a great resource for parents. Here is an excerpt from their website that explains the importance of physical activity:

"Being active at an early age can lead to a lifelong habit of physical activity and promote a healthy weight throughout adolescence and adulthood. Children who participate in exercise can develop a variety of physical, mental and social skills in fun, playful ways like team sports, bike riding or just playing tag.
Children and teenagers should be physically active for 60 minutes every day, or most days. Parents can help teach these skills and reinforce the importance of the physical activity part of the equation by being good role models. According to a study by the American Dietetic Association Foundation, children chose parents — not celebrities or sports figures — as their number one role model, regardless of the child's age. Parents can model healthy habits by finding ways to be active in their daily routines and making activity a household priority."

PINK - You are the Model for Your Kids!

You are the Model for Your Kids
"Your preschooler is capable of observing what you eat, and being influenced by that. Don't forget that you are being perceived as this all-knowing person, and if you eat green beans, it must be the thing to do. You don't have to say another word. All you have to do is enjoy your green beans. Observing that, your child will make the assumption that he, too, will eat green beans. If not today, then someday. It is just a matter of time."

This passage is from How to get Your Kid to Eat...But Not Too Much by Ellyn Satter. This book is a wonderful resource for parents of kids from newborns to teenagers.

Sometime as parents it is easy to forget that we are our children's number one role model. Next time you are thinking about skipping your walk/workout or driving through the drive through for dinner think about the message that is sending to your kids. Let your kids be your inspiration to be the best model of health for them!

PINK - Party the Right Way!

So we all love a good party, right?! I love celebrating the last day of school or a holiday!! The problem that we have created is that it seems that parties for kids have become connected with cupcakes, juice boxes, candy and basically junk!

We have asked those parents who bring things to Tippi Toes parties to not bring junk food and actually if possible don't bring food, but instead a bracelets, pencils, or a game.

This is what we asked our Tippi Toes Community...

Help Tippi Toes Help your children! We ask that if there is ever a time to bring snacks to class whether it is for birthdays, dance parties or other events, please bring healthy options. We have to live the life we want out children to live and we must be positive role models for them. Celebrating a good dance performance with cupcakes shows children that if they do a good thing they should get rewarded with junk food. What if we celebrate with stickers, cool pencils, or special glitter? That would show the kids that food is not a reward and is not something that should be used to celebrate an accomplishment. Will you please help us with this? Pass it on!

So now we ask our blog readers to try the same. Let's re-think how we celebrate and try a family day at the park or a fun new music CD that encourages them to dance! Let's at least give it a shot and see what happens!

PINK - Ideas to Get Movin'!

Here are some ideas for opportunities you can help your child be more active and therefore more healthy!

~Make an obstacle course for your kids in the backyard! Your kids will love racing across the monkey bars, jumping over the hose, doing a somersault on the grass and sprinting around the patio set! You get quality time, exercise and fun with your kids!

~Go for a walk around the block after a family dinner! It beats sitting on the coach and zoning out!

~Just go outside! Being outside presents so many opportunities to be active as opposed to sitting inside! Especially as the weather begins to warm up this time of year it is a great chance to take the kids outside and see what happens!

~After Tippi Toes Dance Class go home and ask your kiddo to teach you some dances! This will empower your child plus keep both of you moving and laughing!

~Play FREEZE DANCE with your kids! Turn up the music and dance around until you hit pause then everyone has to stop and freeze! This is such a fun activity for kids and will definitely get everyone's heart rate pumpin!!

~Check out your local community center for fun children's activities

~Try a picnic at a park for lunch so right after eating the kids can run around for a while before heading back home for a nap!

PINK

Anytime you see a post title that is PINK you can count on the post being about ways parents can help their family become more healthy. PINK is a term created by Tippi Toes and stands for Parent's Introducing Nutrition to Kids! All PINK posts will be written by me, Megan Reilly; I am registered dietitian with my Masters in Nutrition. My master's degree was focused on the Nutrition and children.

Quick Tips for adding steps in your day!

1) Take a walk around the block with your child when you go to pick up your mail.
2) Make as many trips as possible up and down the stairs as you and your family do household chores
3) Make up a dance with your child instead of watching TV together. Include bunny hops, turns and marching.
4) Take the stairs as often as possible throughout the day!

How to increase Veggie Intake for your Kiddos

In the warm winter months a veggie soup can be the perfect meal to prepare especially for your family!
As the chef try to please the picky ones in the house by creating a soup with all your their favorite vegetables.
Even if you start with only carrots and some chicken you can work your way to adding different veggies in once it has been accepted.
Fresh or frozen veggies will do the trick!
Want to add some meat? Try: Ground Turkey (no one will know), chicken or lean ground beef. Cook meat and throw in the stock pot with the veggies.

If this sounds like it will still be denied by your little one then don't offer it has the main meal, but maybe just as a little side cup of soup. Offer the soup in a coffee cup or a small bowl to intrigue your kids. Little tricks like this might be what you have to do to spark their interest and it is worth if they end up coming around and increase the veggie intake!