Another year behind us. This past year has been anything but usual, and almost everyone I have talked to, has put on the “Quarantine 15,” or sadly, more.
Every January, we’re all running out, buying the latest exercise gadgets, joining the coolest online diet, or buying into our friend’s powder packets. All you need to do is simply mix them with water, juice, cola, I think you can even mix in vodka with them, if you’d like, and then if you blink twice, fast, they will guarantee you more energy, better sleep, and a slimmer waistline...okay, not really.
A couple years ago, I had written about the connection between our BMI – body mass index, and our overall health. Remember I had had a baby somewhat late in life, and I was struggling to lose all of my weight or get down to my pre-baby weight.
What’s the “BIG” deal anyway, and why do we put so much emphasis on our BMI? Tipping the scale can lead to a slew of health problems; this can include: anxiety, depression, high blood pressure, type 2 diabetes, sleep apnea, cardiovascular disease, osteoarthritis, stroke and cancer (Colorado Department of Public Health & Environment).
It’s a simple formula: more energy is going in than is being burned off.
A lot of people, adults and children, are drinking their calories, the sugary drinks, that is; it’s contributing to a single source of calorie intake, alone. Any sort of pop or cola, fruit punch, sweetened powdered drinks and anything that ends with an “ade” (e.g., lemonade, sport drinks, etc.).
So many children are drinking sport drinks leisurely. Unless someone has engaged in extreme, physical activity—we’re talking sweating profusely for a minimum of 60-90 minutes—there is no need to replenish the electrolytes that would be provided by sports drinks; it is counteractive—not to mention the high sugar intake—it can lead to tooth decay, and did I mention, un-needed calories?
Water always has been and always will be the best way to hydrate. My children have milk at their main meals, water in-between and I limit (100%) juice to no more than once per day.
As a family, we eat breakfast, lunch and we (teasingly argue over rather it’s called) supper/dinner; we have snacks in-between. Meals provide a protein, whole grain, and an assortment of fruits and vegetables. Snacks provide a minimum of two of the listed food groups above. Sugary or processed foods, we call treats, and are only occasionally given.
To be proactive, as well as to combat weight and obesity issues, it is essential that adults and children get at least one hour, daily, of physical activity. After that, you should rest easy, and you need it. Amazingly, healthy sleep habits contribute to, or shall we say, can help to decrease your waistline. Children need extra sleep. Limit screen time to no more than two hours daily (this is especially important for children). Eat more fruit and vegetables; they are nature’s medicine—the more the better. And I really can’t say it enough: ditch the drinks! drink the water.
If you’re curious how you or your child’s BMI shakes out, you can visit: https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
This year, my family has decided to adapt some new, heart healthy goals. We are trying to incorporate even more fruit and vegetables in our diet, drink even more water and we are going to try to move even more. Look out “Quarantine 15,” we’re after you.