Childhood Obesity Archives

There’s Just Something About Running in the Fall…

November 21, 2016 By Angie Lamberson Leave a Comment

Cooling down after a family cross-country run-11/20/16.

Fall is our busiest season. School is back in session, our children are busy with fall sports and activities and we are traveling to high school and college football games. However, I would have to say that Fall is my favorite season. I love making gingerbread with the kids and the awesome smell that carries through the house. I love relaxing at the end of a busy day to George Winston’s “Autumn”. I love the crisp coolness and excitement in the air at a Saturday afternoon college football game. But, one of my all-time favorite things to do in the fall is to run.

There is something about a run in the fall that is different from any other time of the year. It is a treat for the senses. The sound of the crackling leaves under your feet, the smell of the wood fires burning in the chimneys, the feel of the cool air, the look of the vibrant colors in the changing leaves and coral sunrises. The bugs are gone and the humidity is down.

Running, just like any exercise, makes you feel good. When you exercise aerobically, you release endorphins. Those endorphins reduce stress and improve your mood. Whenever I feel tense, exercise always makes me feel more relaxed. The more hectic life gets, the more exercise seems to help me cope. If I have tough decisions to make, it seems gives me a clear head in which to think.

Many people know about how exercise can help you to lose or maintain weight, control blood sugar levels and improve overall fitness. But, one very important aspect of exercise that is often overlooked is how it can improve your mood.

So, get out and enjoy the good things that both fall and exercise offer. If you are not a runner, go for a walk. Make it a family affair! You will be surprised at how good it will make you feel, both physically and emotionally!

~ Angie

It’s Your Health. It’s Your Life. Make that change!

Celebrate August: Breastfeeding & KidsEatRight Month

August 17, 2016 By John Lamberson Leave a Comment

I believe the children are our future2 We all want our children to be the best they can be. We want our children to be healthy, happy and safe. One way to make sure your child is prepared is with nutrition. It starts an early age, a very early age! August is National Breastfeeding Month and Kids Eat Right Month. Both programs are geared towards helping to educate parents about the importance of nutrition throughout life. I like that we celebrate both events together. There is no question that breastfeeding your newborn for as long as possible will help to set a solid foundation for health. Continuing healthy habits as your child ages will help to reduce their risk of chronic disease and illnesses.

The good news is that breastfeeding rates have increased according to the Centers for Disease Control. Recent data indicates that over 80% of newborns have been exposed to breastfeeding. Unfortunately though, the rates of mothers breastfeeding longer than 3 and 6 months remains low, 43% and 22%, respectively. While we are moving in the right direction, we still have a ways to go to capture the biggest benefits. The American Academy of Pediatrics (AAP) recommends exclusively breastfeeding for the first 6 months. After 6 months, addition of solid foods should be slowly attempted while breastfeeding continues for at least a year. For more information from the AAP, see their website here.

With the emphasis on people eating less processed, more organic food with reduced chem Breastfeeding Family 2016 icals, it is surprising that we have not seen a jump in the length of time breastfeeding is provided. Check out this interesting site which details the different benefits mom and baby can get over time with breastfeeding. There are many different organizations that offer assistance with breastfeeding issues. Hospitals, health departments, pediatrician offices, and groups like La Leche League. Many are offered free and will make home visits to help answer any questions or concerns a new mom may have. Be sure to check around and ask your physician to help you locate a breastfeeding program. And dads, be a breastfeeding support system for the mother of your child. While we can not personally breastfeed our babies, we can offer the love, encouragement, assistance and support that mom needs to be secure in choosing to breastfeed.

Remember, August is National Breastfeeding Month and Kids Eat Right Month. Let’s help our children get a healthy start and keep them moving in the right direction!

It’s Your Life. It’s Your Health. Make That Change!

~John

Never Stop Celebrating World Breastfeeding Week!

August 7, 2015 By Angie Lamberson Leave a Comment

“Imagine that the World had created a new ‘dream product’ to feed and immunize everyone born on earth. Imagine also that it was available everywhere, required no storage or delivery and helped mothers to plan their families and reduce the risk of cancer. Then imagine that the world refused to use it”. ~ James Grant, Executive Director for Unicef (1980-1995).

John and I are huge fans of breastfeeding. As parents, we have seen the wonderful outcomes and rewards that breastfeeding has provided in our own children. As Registered Dietitians, we know that breastmilk is nature’s most perfect food. Besides the ideal balance of carbohydrate, protein, fat and micronutrients, it contains antibodies specifically obtained from the mother to destroy viruses and harmful bacteria. The benefits of breastmilk extend well into an infant’s adult years and will reduce their risk of ever developing obesity, diabetes or cancer.

Today ends World Breastfeeding Week but we will continue to “celebrate” and promote breastfeeding! The World Alliance for Breastfeeding Action (WABA) announced this year’s theme as “Breastfeeding and Work: Let’s Make it Work”. WABA is rallying for global action to support women to combine breastfeeding and work. They state, “Whether a woman is working in the formal, non-formal or home setting, it is necessary that she is empowered in claiming her and her baby’s right to breastfeed”.

Many hospitals and health departments are taking the time to enhance their breastfeeding education series and many have specially trained breastfeeding educators or Lactation Consultants available to answer any questions or concerns you may have. They are another key resource ready to help foster better child health while also helping to improve the bonding experience between mother and child. Check with your local hospital or health department to see what they offer. Another great resource for more breastfeeding information is the La Leche League International. You can find all kinds of informative news on their website!

Hey Dads, don’t think you’re not a player in this event! Your support and encouragement for Mom can be that extra piece of motivation she needs to inspire her to try breastfeeding. Plus, being involved with our child’s feeding routine will help ease some of those struggles newborns can cause their parents and can also enhance the Daddy-Child bonding time as well.

There are many obstacles involved with breastfeeding and yes, it may be difficult. But with support, encouragement and assistance of family and friends, those barriers may seem to diminish. Remember, breast milk is specially formulated for your baby, it’s always ready to go (no mixing, measuring or shaking required!), it’s always the right temperature and best of all, it’s free! Give your child a head start to a healthier life.

It’s Your Health. It’s Your Life. Make That Change!

~ Angie & John

And the Winner is…..

January 19, 2015 By John Lamberson Leave a Comment

I know it may be a little late to weigh in on the diet debate since we’ve already made it half-way through the “Diet Month” of January! However, US News and World Report once again tabbed the DASH Diet as the Best Overall Diet in their 2015 Review. Keep in mind, the DASH Plan was originally designed to help lower blood pressure. DASH actually stands for Dietary Approaches for Stopping Hypertension. The main emphasis with the DASH Plan is to increase intakes of fruits and vegetables while choosing lean protein sources, such as fish, chicken breast or the leanest cuts of beef or pork. Although it was not developed for weight loss, it has shown that weight loss is a side effect of following this plan. What is reassuring is that this Meal Plan is a healthy alternative that does not require any exotic foods or recipes. It is a safe way to eat that will help you meet your daily nutritional needs and help you achieve better health. We believe in the DASH Plan and often work with our clients to adopt this meal plan as part of their daily intake. Many of the foods included in this plan can also be beneficial in helping to reduce chronic inflammation associated with eating higher sodium and higher fat meals. Chronic inflammation has been identified as a risk factor in developing heart disease and diabetes. You can find out more about the DASH Plan and start making the changes that can help you get healthier and feel better! Remember, you hold the keys to better health in your hands!

It’s Your Health. It’s Your Life. Make That Change!

~John

A little won’t hurt…or will it?

May 23, 2014 By John Lamberson Leave a Comment

As I was checking out of the grocery store the other day, a display near the register caught my attention. It was an end of aisle snack display. With a 75 cent price tag, I’m sure they get picked up easily and without much thought. As you know, I love to check the Nutrition Facts Labels. So I had to take a look at the Little Debbie display of donuts, Honey Buns, Ho Ho’s, and other sweet snacks. I will always check the most important number first: SERVING SIZE. Fortunately, the serving size for all of the items was one whole package. Knowing that my kids would prefer the donuts, I picked up the Chocolate Frosted Mini Donuts. With six donuts in a package, I could see each child downing one package a piece.

Let’s look at the Nutrition Facts: 1 package, of 6 mini donuts, provides 430 calories with 26 grams of Total Fat and 15 grams of Saturated Fat. This product also provides 340 mg of Sodium.

So what does that mean? It depends. Depends on your nutritional needs and your health history! To give you an idea of where your needs may fall, women generally require between 1500-1900 calories a day. Total Fat should range between about 50 to 65 grams and Saturated Fat no more than 8 to 10 grams. Men require around 1800-2400 calories a day. Total Fat should range between 60-80 grams and Saturated Fat between 10 to 14 grams. All Americans would benefit from keeping Sodium intake below 2000 mg each day.

Keep in mind, these are just general guidelines. To find out your individualized needs, see a Registered Dietitian and have them perform a Nutrition Evaluation.

If we use the guidelines above, eating just one serving of these mini donuts will exceed the daily requirements of Saturated Fat for both men and women and significantly add to the Total Fat for both as well.

The 340 mg of Sodium accounts for 17% of your daily intake total.

If you ate just one of the six donuts, you would still get 70 calories, 4 grams of Total Fat, 2.5 grams of Saturated Fat, and 55 mg of Sodium. You can see how the calories and fat add up quickly.

Remember, this is a snack food, not a meal. So if you were to eat it and later had a meal, your fat and saturated fats would increase as well. These numbers are significant. I often have clients tell me that they are not eating much, yet cannot lose the weight they thought they should be losing. Eating small amounts of foods like those shown here can make it difficult to reach your nutrition goals.

People often talk that all foods are ok in moderation. That is true. However, if we are not sure what moderation is or we are not mindful of the amounts and types of foods we eat each day, we will find ourselves getting into nutritional trouble.

So as you get ready to celebrate the Memorial Day weekend, be aware of your food AND beverage choices! Those liquid calories can add up quickly also. Make sure to add some fruits and vegetables to your meals, drink plenty of water and truly follow the concept of moderation. You’ll feel better and your body will thank you!

It’s Your Health. It’s Your Life. Make That Change!

~John

“The best medicine for overweight and obese kids is better use of their feet and forks, not something from a pill bottle.” ~ Dr. David Katz

December 18, 2013 By John Lamberson Leave a Comment

Love the quote in the title! That quote applies to more than just overweight and obese kids. It applies to all of us. The quote was a comment by Dr. Katz, the director of the Yale University Prevention Research Center, on a study that was recently reported on December 17th, 2013. The meta-analysis, reported in the article, Metformin causes modest weight loss, evaluated previous weight loss studies and the use of Metformin (Glucophage) given to overweight children, without diabetes, to help with weight loss efforts. Metformin is a drug used in those with Type 2 Diabetes to help reduce the incidence of insulin resistance. Insulin resistance occurs when the body does not recognize insulin and it cannot lower blood sugar levels adequately.

Results of the analysis did show a small amount of weight loss seen with the children using the medication. However, the difference in weight loss between those using Metformin and those changing only lifestyle behaviors was minimal. Once again, we see that the best results come from us making changes not with us relying on medications to make those changes. The other benefit of not relying on medication is that we reduce costs and do not have to fear the potential side effects that come with any medication.

Start improving your health today by going for a short walk, or by reducing the number of sodas or sweet tea you drink. Add a piece of fresh fruit to your meals, increase the amount of vegetables, or fix more meals at home. We have the opportunity each day to make changes that will improve our health. Remember, each one of us holds the keys to bettering our health. Medications are not something that needs to be avoided. But, we do need to commit to a healthier lifestyle and be responsible for our own care.

Make today the day you start something new…..

It’s Your Life. It’s Your Health. Make That Change!

~John

There’s Just Something About Running in the Fall…

Celebrate August: Breastfeeding & KidsEatRight Month

Never Stop Celebrating World Breastfeeding Week!

And the Winner is…..

A little won’t hurt…or will it?

“The best medicine for overweight and obese kids is better use of their feet and forks, not something from a pill bottle.” ~ Dr. David Katz

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