Chances of them learning about living healthy from their family is very slim where an exception can be a family of professional athletes. But that’s it!

Recent studies indicate that around 16% of children between 6 and 19 years are obese. Growing at an extremely alarming rate 15% more are at the risk of becoming over-weight. If you’re in a snake-oil weight-loss industry then you need to celebrate but if you have kids between 6 and 19 in your household and you seriously believe that they’re NOT healthy then you need to pay attention.

Reasons of Child Obesity

Children need physical activity. They need to go out and play. Kids must move their body, get tired, sweaty and full of dirt. But unfortunately, the current American lifestyle rarely permits them to lose weight. All they’re left with is a lot of burden – of studies, family and relationships. Healthy food is disappering from their plates. They’re forgetting that eating breakfast can work wonders for them in losing weight.

National guidelines recommends a minimum of 150 minutes of physical activity – that’s just 2 hours and 30 minutes! Even if your child considers going to a health gym for 5 days in a week it’ll be just 30 minutes that he needs to invest for his healthy future.

Another major reason for the increasing child obesity trend is fast food. Fast foods have done more harm to America with  regards to health than any other thing. It is estimated that fast foods result in an extra 6 pounds of weight gain in children.

Genetics can also play an important role in child obesity. Kids of obese parents inherit their obesity. Socioeconomics also plays a key role. While for some societies like Afro-American the obesity increased with increase in better socioeconomic conditions. The opposite is also true for White girl teens who showed a loss of weight as the socioeconomic conditions improved.

Sedentary lifestyles, using cars as the only mode of transportation, peer pressure are some reasons that add to the problem.

Effects of Child Obesity

We’ve already seen the causes of Childhood Obesity. While some causes are beyond our control we need to remember that every once in a while we see people completely changing their lives by reducing weight in adverse physical conditions. Kids making news by losing 100 lbs is not very unusual and can be done through a strong will!

If not checked, the effects of Child Obesity can be long-lasting, often lasting lifelong with the obese victim.

Several studies link low self-esteem to child obesity. Even when these kids grow up and live a successful life, they somewhere seem to have a low self-view about themselves. They often hate public speaking, taking part in social sports or even taking part in social parties.

Chances of getting a coronary heart disease increases several folds even with a found pounds of weight gain as a child.

“If you’re trying to prevent this problem, then you want to establish good food habits early. You want to keep children away from the food industry messages to eat unhealthy food. It could be that earlier years will be the best time to begin that education,” says Dr. Kelly Brownell, director of the Rudd Center for Food Policy and Obesity at Yale.

Obese children make a world of their own. These kids often have too much of their own burden that they better stay away  from getting some more of it by unkindly people who try to humiliate them rather then help them. Remember, obesity is in itself a punishment and if you make the child’s life any more miserable then you’re contributing in ruining that kid’s life.

Its high time that parents dismissed the obesity with baby-fat. Instead, they need to prove as role models making healthy choices everytime. Of course, they can treat themselves every once in a while but it is solely upto you!

If you know of any over-weight kid and want to share their problems, challenges then please do so in comments below!

But it is not just a new, hip and cool thing to do. Being a vegetarian has lots of benefits to offer you if you want to reduce weight.

Majority of Americans have been meat eaters right from their childhood. Hamburgers, hot dogs, chicken and eggs have been the identity of the American food for a very long time. So, you may be asking – “Why do I switch my non-vegetarian diet to a vegetarian diet?”

Let me explain that to you in a minute but till then just keep reading. The most important reason why eat eat food is to keep life going, sustain ourselves. The food we eat should provide the required nutrients necessary to provide the energy needed by the body – which varies to the type of work people do.

Food is like the fuel that runs our vehicles. We fill the car with the right amount of gas it needs. We just don’t go riding the car day and night just to fill it with more fuel. Likewise, we only need the necessary amount of food to keep going.

Non vegetarian diets contain more fat content than most vegetarian diets. People living on an almost exclusive non-vegetarian diet should take notice of this.

Do I live a healthy life?

Let me give you a simple exercise to see if you can derive simple and clear conclusions based on it.

• Do you feel happy when you see yourself in the mirror?
• Is your weight what you’d call satisfactory?
• Do you feel good and comfortable with your weight most of the time?
• Can you sleep like a child – quick and easily?
• Can you get up feeling good or do you feel sluggish?

If you don’t feel like you really should then it is high time that you made changes in your diet for weight loss.

Why do I switch to a Vegetarian diet ?

OK, now this will answer your previous question. Vegetarian diet offers a very fulfilling reason to make a switch.

There have been a number of studies done to measure the benefits of a vegetarian diet.

Studies suggest that people living on a non vegetarian diet have a shorter lifespan. It simply means that changing your lifestyle to a vegetarian diet will increase your lifespan.

Vegetarians are less prone to chronic diseases than are non-veggies.

On average have more heart disease, hypertension, and diabetes.

Predominantly eat lesser amounts of fruits and vegetables than recommended.

Keep away from saturated fats like butter

The concept of weight-loss is very easy to understand. Simply, cut out the unnecessary supply of fat and burn the remaining fat in your body to get a lean body. Easy isn’t it? Well not exactly.

Many people tend to cut whatever sources of fat they know of rather ignorantly. While fat is very harmful if taken in access (what isn’t?), it does something which is vital for your body to function properly.

Fats are one of the best sources of energy. A gram of fat provides more than 2 times the amount of energy than that of carbohydrates and proteins.

Your body needs fats to grow and growth requires tremendous amount of energy. And now you wonder why you always felt so fatigued when you were 15!

Fats are also the most energy-efficient foods. And this is the reason why the body stores fats. Much of this fat is usually stored in the abdomen (and hence a pot-belly!) and under the skin. Sometimes, this fat starts getting saturated in the organs like heart and arteries which eventually leads to heart blockage and even heart-attacks!

All fats are not made equal – some fats are more harmful than others! Experts advise that you allot around 30% of the calorie needs to fats. The correct amount in weight would be aroung 90 grams or less of fat intake in a day.

The types of fats are

• Saturated fat
• Unsaturated fat
• Trans fat

Saturated Fats

Saturated fats are considered to be the most harmful fats. Saturated fats raise the levels of cholestrol in your body making it very vulnerable for heart disorders like heart-attacks!

It is a good idea to keep away from saturated fats if you want a healthy heart and low cholestrol.

One option can be choosing foods that are low on the amount of saturated fats they contain.

A more better option is to keep away from saturated fat and include unsaturated fats in your diet.

Foods that contain high amount of saturated fats -

These foods contain high amount of saturated fats and should be low on your intake list.

• meats – beef and fatty cuts of meat like sausages
• whole dairy products like whole milk, butter and cheese
• artificially hydrogenated oils like Margarine
• cream, ice-creams, sour creams
• cakes, pastries and biscuits
• chocolates and other creamy and sweet snacks
• coconut oil, palm oil and coconut cream

In short, anything that brings water to your mouth almost always contains saturated fats. So be judgemental in your decisions!

Unsaturated fats

Unsaturated fats are a better option to saturated fat. Unsaturated fats can significantly help you reduce cholestrol levels while providing essential and required body fats.

Remember that unsaturated fats are always better than saturated fats.

The sources of unsaturated fats are -

• oily fishes
• nuts and seeds
• avocados
• sunflower, rapeseed, olive and vegetable oils
• peanut oils and peanut butter
• soyabean and corn

Oily fish are also a rich source of Omega 3 fatty acids. Research has shown that omega 3 fatty acids help protect against coronary heart diseases and help children during their growth years.

Trans fats

Some studies say that Trans fat is more dangerous than saturated fats. One of the reasons can be that trans fat don’t get easily consumed. It takes time to get fully digested and break down.

The sources of trans fats are -

• generally anything which is artificially made does have trans fat
• potato chips
• donuts
• french fries
• margarine
• cake mixes
• spreads
• Soups - Ramen noodles and soup cups contain very high levels of trans fat
• fast foods
• frozen foods

• Lean protein controls hungers attacks
• You fell satisfied and crave less for food when lean protein is included
• A little quantity of lean proteins can fulfill your daily appetite.
• The South Beach Diet recommends lean protein for weight loss
• Lean protein helps you build muscle quickly
• Because you don’t fell hungry you don’t eat unnecessary foods that add to your weight gain like fats.

There are many food recipes that aid to your lean preotein intake. In fact, you can take lean protein in breakfast, lunch or even dinner!

Some of the foods you can take that contain lean protein are  -

Breakfast:

· Turkey Sausage, scrambled egg substitute and whole grain toast.

· Whole grain min bagel with a light layer of peanut butter.

· Whole grain English muffin with egg substitute reduced fat cheese and turkey bacon.

Lunch:

· Grilled chicken salad.

· Tuna salad or tuna on whole grain bread.

· A small amount of reduced fat cheese with fruit and whole grain crackers.

· Reduced fat cottage cheese and fruit platter.

Dinner

· Grilled chicken breast with sweet potato and veggies.

· Lean turkey meatballs over whole-wheat spaghetti with marinara sauce.

· White chicken chili with a side salad.

· Lean pork chops, brown rice and veggies.

Snacks:

· Cottage cheese and peaches.

· String cheese with an apple.

· Sliced turkey rolled in lettuce.

· A dab of peanut butter on celery.

Additional resources -

Foods that Curb Hunger [ WebMD]

The Good Protein Chart [ WebMD ]

Lean Protein and Very Lean Protein [National Institute of Health ]

Hungry? Eat more protein [ Suite101]

Whole Grain

There’s a new watchword in town and it is Whole Grain. Seriously, how many times do we see the word “Whole Grain” prominently advertised on food products, magazines and TV shows. But do you really know what is a Whole Grain? No? 

There are 2 types of grains -

1. Whole grains 
2. Refined grains

Whole Grains

The definition of whole grain from the Whole Grains Council -

Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed.

The above definition of the whole grain is pretty self-explanatory. A whole grain contains all the naturally occuring nutrients in its entirity. As you can clearly see in the above diagram a whole grain consists of 3 main parts viz. the bran, germ and endosperm.  The prominent examples of whole grains are :

• whole-wheat 
• oatmeal
• whole cornmeal
• brown rice

While Refined grains are polished to increase their shelf life and texture, the whole grains provide more nutrients like fiber, iron and also several vitamins.

Benefits of Whole Grains

Fibers : Whole grains contain many valuable nutrients that the body needs. One of the most apparent benefit is fiber. Fibers help in the easy movement of the bowels which helps in keeping your stomach clean. And when you have a clean stomach most of the diseases are eliminated. 

Antioxidants : Whole grain foods also contain antioxidants that help in restoring energy and also ward off skin aging and wrinkles.

Vitamins : Vitamin E and Vitamin B are also found in these whole grains.  Magnesium and Iron are also present in these foods.

The USDA suggests that we have atleast 3 servings of whole grain everyday!

Whole Grain Recipes 

By consuming whole grain foods you’ll take one step forward in enriching your diet. Whole foods are not only easy to digest but at the same time contain a lot of natural nutrients not found in refined grains. 

The whole grain foods don’t have to taste bad. In fact, many people are now realizing the benefits of whole grains. If you don’t know how to make delicious food from whole grains don’t worry! There are several books dedicated to whole grain recipes.

Some of the Negative Calorie Food are

Cucumber
Onion
Tangerine
Strawberry (not strawberry ice-cream! )
Cauliflower
Carrot
Green Cabbage
Garlic
Spinach
Radishes

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