Reidride: Take Control of your Health 2013

Wellness is about taking charge of your health.

Over the next 21 days, leading up to the ReidRide, we’ll look at health and fitness for you and your whole family. We’ll offer some

tips and tricks to help you get the gang off the couch or away from the computer to have some fun and healthy interactions.

Take Control of Your Health

Let’s Get Started

This message is brought to you by:

Do this assessment online:1. Go to ReidHospital.org2. Click on the Support Services tab3. Scroll down to Wellness4. Click on Wellness Tools in left rail5. Click on Health Risk Assessments6. Go to Fitness and start the assessment Which best describes your attitude? “Ex-ercise is not for me. I don’t like to sweat,” or “I’m naturally slim so I don’t have to exercise,” or “ I have various reasons for not exercising more often.” Maybe all of the above?

The assessment will ask. It will provide you personalized recommendations.

Give it a try. You might actually have a little fun with it.

For more tips on taking charge of your health go to

at ReidHospital.org

People often have routines established to maintain their lifestyle. Most follow regular preventive maintenance schedules on their cars, lawn mowers and other items. When was the last time you considered preventive main-tenance on your health? That’s what practicing wellness is about. Don’t wait until you are sick to see your doctor; see him or her at least once a year when you are well. If you don’t have a regular doctor, Reid can help you find one. If you do, make a Wellness Visit part of your annual calendar.

Tomorrow’s Topic: reidriders bike for fun

Physical fitness is one of the best things you can do for your body, mind, and spirit. Exercise improves the way your body works, can make you look and feel better, gives you a powerful tool for improving your health. And for your children, it can help them feel better about themselves, better prepare them for a day of learning and provide a terrific forum for you to connect with each other.

If you do not currently exercise, you may feel intimidated about starting. Exercise can be a tough adjustment to your lifestyle, but the rewards are great, and the obstacles become easier to overcome as you continue. Whether you exercise or you don’t, go online and take this simple Fitness Assessment. It can help you get started or motivate you to continue.

Start with physical fitness

E

beat stress before it beats you




Let’s Get Started


at ReidHospital.org

Tomorrow’s Topic: eating right


Stress is a normal feeling. In small doses, stress can help you get things done. But it can affect your physical health. You may have a harder time focusing when you become over-stressed, feel overly tired, lose your temper more often or have problems with your sleep.

Here are some tips for assessing and managing stress:

1 Look at your diet. Eat foods that improve your

sense of well being, like fruits and vegetables. Limit foods that can create an energy roller coaster like caffeine, excessive sugars and alcohol. While producing a temporary high, they can also result in fatigue.

2 Physical activity has many benefits including promoting a

sense of well being and increasing your level of energy. Decide on a specific level, amount and kind of physical activity. Exercise with a buddy if possible. Shoot for 20 minutes of exercise three times per week.

3 Support system: Everybody needs someone who can help them through

the hard times. Maybe it’s family, maybe friends, maybe a counselor. Make an

effort to get out and socialize, even if you don’t feel like it. Social interaction is

energizing.

4 Relaxation comes in many forms. Sometimes you just need to step back,

take a breath and gain some perspective. Use hobbies to help you relax, find

interests or activities that focus your thinking elsewhere and stop

obsessing. Yoga, tai chi and various forms of meditation can be effective. Similarly, it’s important to make sure you get enough restful

sleep. Caffeine that can make getting to sleep more difficult, or

depressants such as alcohol may help you get to sleep, but not stay asleep.

One of the most effective stress reducers is to go have fun - laughter is healing.

STOP is a 12-week program offered by Reid Hospital to teach children and their parents how to better manage their health in an

effort to affect the current epidemic in childhood obesity. Today’s tip includes information about that program.


Let’s Get Started



at ReidHospital.org

Tomorrow’s Topic: be a healhty role model

eating righT helpsyou reach your goalsThe right nutrition plan and healthy eating habits help you and your child reach your weight management goals, helping you feel better and more energized. Start with the following:

• Eat every meal, especially breakfast • Make wise food choices • Portion your food • Increase fruits and vegetables in the family’s diet • Distinguish physical hunger from psychological hunger • Establish an environment supportive of healthy eating habits

The STOP program provides a customized family nutrition plan.

Nutritious RecommendationsFruits and vegetables are good sources of fiber, vitamins and minerals. Eat five or more servings of fruits and vegetables per day.

Grains: Eat six or more servings per day of whole grain bread, cereals, crackers, rice, pasta and starchy vegetables. These foods are high in the B vitamins, iron and fiber and are low in fat and cholesterol. Avoid butter rolls, cheese crackers, croissants and sugary baked goods.

Healthy proteins like lean meat, poultry, seafood, lentils and nuts are good sources of protein, iron, vitamins and minerals. Eat no more than 6 cooked ounces of meat, poultry and fish daily. Avoid high-fat and processed meats and no more than three or four egg yolks per week. Skim milk and other low-fat dairy products are good sources of protein, calcium and vitamins.

Saturated fat causes cholesterol to build up in your arteries, putting you at risk for major health prob-lems. Limit total fat intake to 25 - 35% of your total daily calories. Keep saturated fats to only 10% of your total daily calories.

Maintain your ideal body weight and exercise regularly.

ReidRide provides an opportunity to bike with friends, promote wellness and give children in need an opportunity to stay active.

Through sponsorships and registrations, more than 2,500 pairs of shoes are provided each year for needy children in the community.


Let’s Get Started



at ReidHospital.org

be a healthy rolemodel to your children

Tomorrow’s Topic: promoting family health

You are the most important influence on your children. You can do many things to help them develop healthy habits for life.

1 Show by example. Eat vegetables, fruits and whole grains with meals and as snacks.

Let your kids see that you like munching raw veggies.

2 Try new foods yourself. Describe its taste, texture and smell. Offer one new food at a

time. Serve something your child likes along with the new food. Avoid lecturing or forcing your child to eat. On the other hand, when meals are not eaten, kids do not need replacement foods such as cookies or candies.

3 Get creative in the kitchen. Cut food into fun shapes with cookie cutters. Name a

food your child helps make like “Jack’s special potatoes.” Encourage them to invent new snacks making trail mixes from dry whole-grain and low sugar cereals and dried fruit.

4 Offering a wide variety of foods helps them get the nutrients they need plus teaches

them to try and like more foods.

5 Reward with attention, not food. Show love with hugs and kisses; comfort with hugs

and talks. Do not offer sweets as rewards as your child is taught sweets are better than other foods.

6 Listen to your child. If your child says he or she is hungry, offer a healthy snack like a fruit,

even if it’s not the scheduled time to eat. Talk about fun and happy things at meal time. Turn the TV or other distractions off.

7 Limit screen time. Allow no more than 2 hours a day of TV or computer game time. Get

up and moving during commercials to get physi-cal activity.

behavior management:promoting health in the family

STOP is a 12-week program offered by Reid Hospital to teach children and their parents how to better manage their health in an

effort to affect the current epidemic in childhood obesity. Today’s tip includes information on that program.


Let’s Get Started



at ReidHospital.org

To effectively manage weight, families can learn how to become aware of their eating and activity behaviors, gain control over these behaviors, and choose eating and exercise habits that promote long-term health. By learning

what behaviors trigger unhealthy eating habits, you can set goals and develop strategies for building a healthier lifestyle. Parents can support their children by helping them: • Keep records of exercise and food selection. • Set and keep limits on eating habits. • Substitute unhealthy habits with positive behaviors – a carrot for a candy bar. • Being healthy role model for the family. • Reward healthy behaviors with social praise and appropriate incentives. By promoting healthy lifestyles as a family, children can achieve their weight management goals while building self-esteem and improving their health.

The STOP program helps parents and children determine specific triggers and behaviors and develop solutions to address them.

Tomorrow’s Topic: help your kids get physical

FEEL GOOD FITNESSThe STOP program also addresses the importance of exercise with your family and designs a program that meets the unique needs of your child or adolescent. It begins with a comprehensive exercise evaluation, and then a customized training program that adjusts as your child loses or maintains weight to increase their overall fitness. In addition to at-home exercises and activities, each session engages participants in moderate-intensity exercise - all of which are fun activities and encourage free play. Contact your physician to enroll your family in the STOP program. Don’t have a family physician? Reid can help. Call (765) 935-8934 or go to ReidHospital.org and click Find A Physician.

Reid Hospital Foundation provides this $45,000 program to the community free of charge. To donate to the STOP program, please go to ReidHospital.org/foundation

help your kidsget physical

Over the next 14 days, leading up to ReidRide, we’ll look at health and fitness for you and your whole family. We’ll offer some tips

and tricks to help you get the gang off the couch or away from the computer to have some fun and healthy interactions.


Let’s Get Started



at ReidHospital.org

Exercise comes in three different flavors – cardiovas-cular, flexibility and strength training. As a parent, you should encourage your kids to do a variety of activities. Not only will it help their health and emo-tional well being, but it will keep their interest. If they have fun, there more likely to play along today, and well into the future.

Cardiovascular, or aerobic, exercise builds endur-ance by keeping the heart pumping quickly for an ex-tended period of time. Once you have worked up to it, shoot for 3 - 4 hours per week, spread out through the week. Most reasonably healthy people can

Tomorrow’s Topic: find your zone

that’s no problemSpread it out throughout the day in 10 minute chunks of activity such as when your child gets up in the morning, right after school and an hour or so before getting ready for bed.

Having trouble getting your child to exercise all at once?

manage “low to moderate impact” aerobics, such as brisk walking, movement to mu-sic and swimming. Higher impact examples include playing basketball, bicycling, dancing, soccer and other sports.

Change it upAerobic exercise is often repetitive, so look for ways to change it up so you don’t get bored. If you’re walking around the block, swing your arms forward and back the first round (or hundred steps), then up and down or across your front and back the next rounds. Even consider clapping your hands in front then in back. Keeping your mind active will help keep you on track.

find your zone




Let’s Get Started



at ReidHospital.org

Tomorrow’s Topic: biking safety for the road

No matter how hard you exercise, your heart has a maximum rate, a limit to how fast it can beat per minute. When you perform aerobic exercise, you want to keep your heart beating at 60 - 80% of its maximum rate -- this is called your target heart zone.

You benefit most when your heart beats in your target zone for at least 30 minutes total per day, for at least 3 days per week. Your target heart zone is high enough to condition your heart, but does not put too much stress on it.

One way to determine your target heart zone is to determine an average based on your age.

When you exercise, your heart rate should be between the lower and upper ends of your zone. Using the chart above, if, for example, you’re a 50-year-old, you’d want to exercise vigorously enough to get your heart beating faster than 85 beats per minute for 30 minutes, but not more than 127.

Target Heart Rates for a One-minute Pulse CountAge Low High (50% max.) (75% max.)

20 100 150 30 95 142 40 90 135 50 85 127 60 80 120 Source: American Heart Association

The radial pulse is felt on thewrist, just under the thumb

When feeling for the carotidpulse under the angle of thejaw, use very light pressure

Exercise can help just about anyone feel and look better. However, some people should be cautious about beginning an exercise program. A doctor can help assess your risks and plan a program that is safe for you. If you do not currently exercise, speak to your doctor before you begin, especially if you have a serious medical condition such as diabetes, asthma or a history of blood clots, have pain or pressure in your chest, neck shoulder or arm after activities, bone or joint problems or any kind of heart condition.

be safe with yourbike on the road

ReidRide provides an opportunity to bike with friends, promote wellness and give children in need an opportunity to stay active.

Through sponsorships and registrations, more than 2,500 pairs of shoes are provided each year for needy children in the community.


Let’s Get Started



at ReidHospital.org

Tomorrow’s Topic: get your plate in shape

As we gear up for the ReidRide, it’s good to remind ourselves of some basic bike safety tips.

Always wear a helmet – safety rated and a snug, but comfortable fit. Wear white or colorful clothing for visibility. Riding at night - wear white and invest in a rear and front light.

Ride in the right lane, with the flow of traffic, never ride facing oncoming traffic. Do not ride more than two abreast.

Don’t hug the curb – ride at least 24” from the curb to avoid street hazards such as sewer drains and edge of road damage. Riding away from the curb makes you more visible and allows you room to maneuver in dangerous situations.

Ride in wide roads and roads with low traffic when possible.

In multiple lane, and in one-way streets, ride in the right lane except when preparing for a left turn.

Obey all traffic rules and laws.

Watch your speed and always feel in control of your bike – especially in traffic.

Bicycle Hand Signals

Use hand signals when turning and stopping. Consider making an audible signal when approaching other riders from behind – nothing loud or startling, but something simple, like a ringing bell.

Use a mirror – watch to the rear and sides just as you do when driving a car. Things to have each time you ride: adjustment tools, plenty of water and a nutrition bar.

These are just a few bicycle safety tips; remember, always use your common sense.

get your plate in shape




Let’s Get Started



at ReidHospital.org

Tomorrow’s Topic: be kind to your body

1 Make half your plate veggies and fruits. They are full of nutrients and pro-

mote good health. Choose red, orange and dark green veggies such as tomatoes, sweet potatoes and broccoli.

2 Add lean proteins. Protein comes in two forms – animal, including meats, eggs,

cheese and seafood, and plant, including beans, peas, nuts, soy and seeds. Enjoy a variety daily, including seafood at least twice a week. Keep your meat and poultry servings lean (remove poultry skin and avoid breading).

3 Include 100% whole grains in at least half of your grains. Whole grains in

bread, pasta, rice, crackers and cereals provide more nutrients like fiber than refined grains. Read the ingredients on the label for find whole grain or whole wheat foods.

4 Don’t forget the dairy. Pair you meal with a cup of fat-free or low-fat milk. They

provide the same amount of calcium and other essential nutrients as whole milk without all the empty calories.

5 Drink water instead of sugary drinks. Cut the calories with unsweetened bever-

ages such as iced tea and 100% fruit juices. Feeling fatigued and unfocused? Drink more water.

6 Eat some foods less often. Things like pizza, fatty meats such as bacon, ribs,

sausage and bologna and highly-sugared cakes, cookies, candies and ice cream should be eaten as occasional treats, not every day menu items. Also, limit your intake of salt or sodium (you’ll be amazed how much salt you find in foods when you read the labels).

Before you eat, think about what goes on your plate. Foods like veggies, fruits, whole grains, low-fat dairy and lean proteins contain the nutrients you need without too many calories. The USDA’s ChooseMyPlate website offers the following guidelines.

Be kind to your body

Over the next 9 days, leading up to the ReidRide, we’ll look at health and fitness for you and your whole family. We’ll offer some tips

and tricks to help you get the gang off the couch or away from the computer to have some fun and healthy interactions.


Let’s Get Started



at ReidHospital.org

Cool down exercises slow the heart rate and stretch warm musclesCooling down after a workout to slow your heart and respiration (breathing) rate back to normal is also very important. The reverse of warming up, cooling down should gradually bring your body back to its resting state. If you don’t cool down, your blood pressure may drop too quickly, which can cause dizziness or lightheadedness. Cool down by slowing your activity, but not stopping it completely. Keep going at the reduced pace for about 5 minutes, gradually slowing down every 1 - 2 minutes, until you are ready to stop.

Tomorrow’s Topic: joining team sports

Most people know to warm up their car on a cold morning. And a hard uphill climb on a hot day may cause it to over-heat. It’s pretty much the same with your body. Warming up to exercise and cooling down afterward are good habits to get into.

Warm up for 5 to 10 minutes before exercising to gently get the blood circulating

You should not go from rest one minute to intense exercise the next. Spending a few minutes warming up your body and your muscles before you begin intense exercise is extremely important. By letting your body adjust gradually to the demands of exercise, you avoid injuring your muscles and put less strain on your heart. You may also find exercising easier and, therefore, more enjoyable when you warm up first. You can warm up with any simple, comfortable movement. For example, if you are going for a brisk walk, you can start at a slower pace.

Balance and burn calories

Nourish yourself! Reid Hospital & Health Services offers NOURISH YOU, an adult weight management program running in 16-week

sessions. Each session includes both dietary coaching as well as an hour of fitness exercises. Morning, noon and evening sessions are available. To join in these small group sessions, call (765) 983-3423.


Let’s Get Started



at ReidHospital.org

Calories are the fuel you need to work, play, sleep and reenergize. The trick is to balance calories with the nutrients you need, limit the empty calories – those with little or no nutritional value, and exercise that burns calories. Here are some stats to help you burn off excess calories, based on a 154 lb. man exercising for 30 minutes. Those who weigh more will burn more.

Tomorrow’s Topic: liven up your meals

trick youself intohealthier eating

Healthier eating habits aren’t just about food. It’s about eating the right foods, but also, it’s about balance and quantity.

1 Enjoy your food but eat less. Drink a glass of water or 100% fruit juice before mealtime to push back hunger pangs. Pay

attention to hunger and fullness cues before, during and after meals (you’re often full before your tummy has sent your brain the message). Get to know your body’s rhythms.

2 Avoid oversized portions. Use a smaller plate, glass or bowl. Portion out the foods you eat. When eating out, choose a smaller

size option, share a dish or take home part of your meal.

Vigorous Physical Activities Calories

Heavy yard work (chopping wood) 220Basketball 220Walking (4.5 mph) 230Aerobics 240Swimming (slow laps) 255Running (5 mph) 295Bicycling (10+ mph) 295

Moderate Physical Activities Calories

Walking (3.5 mph) 140Bicycling 145Golfing (walk, carry clubs) 165Light gardening 165Dancing 165Hiking (varying terrain) 185

3 Avoid starving yourself. It’s better to eat small, healthy snacks throughout the day than to starve

yourself and overeat at the next meal. Be careful of skipping meals as it often leads to unhealthy snacking.

4 Take the time to fully enjoy your food as you eat it. Eating too fast, or while you’re distracted, often leads

to eating too many calories. Savor your food. Put down your fork between bites and take a drink.

Chart source: choosemyplate.gov

Nourish yourself! Reid Hospital & Health Services offers NOURISH YOU, an adult weight management program running in 16-week

sessions. Each session includes both dietary coaching as well as an hour of fitness exercises. Morning, noon and evening sessions are available. To join in these small group sessions, call (765) 983-3423.


Let’s Get Started



at ReidHospital.org

Tomorrow’s Topic: from water flows life

Discover the many benefits of adding vegetables and fruits to your meals. They

are low in fat and calories while providing fiber and other nutrients. They also add color, flavor, variety and texture. Veggies that are rich in color - red, orange or dark green, are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes or collard greens.

1 Expand the flavor of your casseroles. Mix vegetables such as sautéed onions, peas,

pinto beans or tomatoes into your favorite dish to energize an old favorite.

2 Planning something Italian? Add extra vegetables to your pasta dish. Slip some

peppers, spinach, red beans, onions or cherry tomatoes into your traditional tomato sauce. Vegetables provide texture and low-calorie bulk that satisfies.

3 Get creative with your salad. Toss in shredded carrots, strawberries, blueberries,

spinach, watercress, dried cranberries or sweet

peas for a fun and flavorful green salad. Add raspberries to your pasta salad.

4 Liven up an omelet. Boost the color and flavor of your morning omelet

with vegetables such as tomatoes, peppers, mushrooms or spinach. Simply chop, sautée and add them to the eggs as it cooks.

5 Sweeten up your oatmeal naturally with your favorite berries, chopped

apples or bananas.

6 Get in on the stir frying fun. Cook healthier by stir frying your veggies

- like broccoli, carrots, sugar snap peas, cauliflower, mushrooms, onions and green beans - in a 1/4 cup of low sodium chicken or beef broth.

7 Buy vegetables and fruits in season for best flavor, or frozen and

canned versions. Stock up when they’re on sale.

liven up your meals with fruits and vegetables




at ReidHospital.org

Tomorrow’s Topic: reid’s s.t.o.p. program

Water is the basis for all the fluids of the body. All the cells and organs need water to function. Water regulates the body temperature through perspira-tion and helps move food through the intestines. It serves as a lubricant and makes up the fluids sur-rounding the joints.

You get some water from the foods you eat, but drinking water is the best way to stay hydrated. Beverages containing caffeine or alcohol are not the best choices because they have a diuretic effect causing the body to release water. Your body loses water from excessive sweating from exercise or summer heat, urination and, when ill, from vomit-ing or diarrhea.

From WaterFlows Life

Let’s Get Started

Over the next 6 days, leading up to the ReidRide, we’ll look at health and fitness for you and your whole family. We’ll offer

some tips and tricks to help you get the gang off the couch or away from the computer to have some fun and healthy interactions.

Dehydrationcan belife-threateningIt is especially important to be aware of hydration levels during the hot summer months when dehydration can be caused by losing too much fluid through perspiration, not drinking enough fluids or both.

Children are more likely to become dehydrated than adults because they weigh less and their bodies turn over water and electrolytes more quickly. Older folks and people with illnesses are also at higher risk.

Water is the Cure Drink a lot of water - six to eight 8-oz. glasses of water daily. Drink more when the weather is hot or when exercising. It is better to drink small amounts of fluid often instead of large amounts at one time.

If infants and children become dehydrated, electrolyte solutions can be more effective than plain water. Avoid sports drinks containing lots of sugar that can cause or worsen diarrhea.

DO NOT wait for signs of dehydration.

Call 911 if you or your childhave the following symptoms:

• Confusion • Lethargy• Dizziness • Light-headedness




at ReidHospital.org

Tomorrow’s Topic: eat healthy on a budget

Reid Hospital Foundation provides this $45,000 program to the community free of charge. Although some insurance companies will pay a portion of the cost, most do not. We understand that habits - good or bad - begin at a young age. Our hope is to instill positive habits that will last a lifetime. To donate to the STOP program, please go to ReidHospital.org/foundation.

S.T.O.P. is a program that guides and supports children and their families through weight management issues. For 12 weeks, participants ages 7 to 17 attend weekly sessions with at least one parent. In an outpatient group setting, health professionals work with them on nutrition, exercise, and behavior management. With the guidance of health professionals and the support of a positive environment, your child can become physically and emotionally healthier.

Reid’s S.T.O.P. program improves physical and emotional health for the whole family.

It’s time to

STOPStop TakingOn Pounds.

In Indiana, 14.8% of

children areoverweightor obese.

In Ohio,18.5% of

children areoverweightor obese.

For the first time in our

history, children of this generation

will die at a younger age than

their parents.

Our lifestyleand eating habits, and

those that we’ve taught our children,

have changed,and the result is

an epidemicin childhood

obesity.

REDUCEDPHYSICAL ACTIVITY4 HOURS A DAY SPENT WATCHING TV, USING COMPUTERS,AND PLAYING VIDEO GAMES

CHANGES INFOOD CHOICES78% – 89.5% OF CHILDREN AGES 2 TO 11 ARE NOT EATING ENOUGH VEGETABLES




at ReidHospital.org

Tomorrow’s Topic: cutting back on sweets

Let’s Get StartedNourish Yourself! Reid Hospital & Health Services offers NOURISH

YOU, an adult weight management program running in 16-week sessions. Sessions include dietary and fitness coaching with a registered dietician. Morning, noon and evening sessions are available. To join in these small group sessions, call (765) 983-3423.

Eat healthy but stay on budgetEating healthy foods can be less expensive than less healthy foods. The trick is to plan before you shop, look for the best prices and prepare foods in advance. Here are some tips:

1. Plan, plan, plan! Before you head to the store, think about a week’s worth of meals. Stews, cas-

seroles and stir-fries will stretch higher priced items into more portions. Make a list based on what you don’t already have.

2 Get the best price. Check the newspaper (Wed/Thurs/Sun) for store sales and coupons. Look for

specials on seafoods and meats.

3 Compare and contrast. Find the “unit price” on the shelf directly below the product. Use it to compare

against different brands, and different package sizes.

4 Easy on your wallet. Certain foods are typically low-cost options all year long. Try beans for a low-

cost protein, carrots, greens and potatoes for veggie options and apples and bananas for fruit choices.

5 Cook once, eat all week! Prepare a large batch of a “foundation” food (see next tip) or favorite recipe,

then freeze in individual containers to use throughout the week.

6 Spice up your left-overs – use them in new ways. Use leftover (or foundation) chicken as a stir-fry

once day, on a garden salad the next, then as a chili later in the week.

7 Eating Out. Restaurants can be expen-sive. Save money on the early bird spe-

cial or by going out for lunch instead of dinner (save the doggy bag for dinner). Stick to water with lemon instead of other beverages to save a couple bucks on each person.




at ReidHospital.org

Tomorrow’s Topic: Help your kids cope with stress

Let’s Get Started

Cut back on your kid’s sweet treats

STOP is a 12-week program offered by Reid Hospital to teach children and their parents how to better manage their health in an effort to affect

the current epidemic in childhood obesity. STOP taking on pounds. START living a healthier lifestyle. For more information on nutrition and diabetes education, please call (765) 983-3423.

Limit the amount of foods and beverages with added sugar your kids eat and drink. These foods have a lot of calories, but very little in nutrients. Most added sugars come from sodas, energy drinks, juice drinks, candies, cakes, ice cream and other desserts.

1 It’s not necessary to get rid of all sweets, but administer them in small doses. Show kids a

small amount of treats can go a long way.

2 Make fruit an everyday dessert. Serve baked apples with cinnamon, pears dressed up as fac-

es with raisins and lettuce or enjoy a fruit salad. Or serve yummy frozen juice bars (100% fruit) instead of high calorie desserts.

3 Choose not to offer sweets as rewards. By offering food as a reward for good behavior,

children learn to value some foods over others. Re-ward your children with a game together, kind words or non-physical items like stickers to make them feel special.

4 Encourage kids to invent new snacks. Make your own snack mixes with dry whole-grain

cereal, dried fruits and unsalted nuts or seeds. Pro-

vide the ingredients and allow kids to choose what they want in their new snacks. Bag it up in smaller amounts to drop into their lunchbox.

5 Make food fun. Sugary foods are advertised as fun foods. Make nutritious foods fun by asking

your child to get creative. Create a smiley face with sliced bananas and berries. Cut fruit into fun shapes with a cookie cutter.

6 Make treats “treats,” not everyday food. Treats are fine once in a while. Just limit them

to intermittent occasions.

7 If kids don’t eat their meals, they don’t get sweet “extras.” Keep in mind that cookies and

candies should not replace foods that are not eaten at mealtime. Keep healthy items like carrots on hand for these occasions.




at ReidHospital.org

Tomorrow’s Topic: Make familygatherings active, healthy & fun!

Let’s Get StartedOver the next 2 days leading up to the ReidRide, we’ll look at health and

fitness for you and your whole family. We’ll offer some tips and tricks to help you get the gang off the couch or away from the computer to have some fun and healthy interactions.

Children learn how to respond to stress by what they have seen and experienced in the past. Most stresses experienced by children may seem insignificant to adults, but because children have few previous experiences from which to learn, even situations that require small changes can have enormous impacts on a child’s feelings of safety and security. Symptoms include worry or anxiety, intense or new fears, inability to control emotions, unwillingness to participate, loss of appetite, headaches or stomach aches and troubles with sleep. Things that might cause stress include a family relocation, troubles or illnesses amongst parents or siblings, difficulties in schools with peers or grades, etc. An open, accepting flow of communication in families helps reduce anxiety and depression in children. Encourage your kids to discuss their emotions and help them find simple ways to respond to, or change, stressful situations.

Help your children cope with a stressfull world

Some tips for kids:• Try to relax, listen to calm music, take a warm bath.• Exercise – physical activity reduces stress.• Set realistic expectations. Do your best and remember nobody is perfect.• Love yourself. You are good enough. • Eat regularly. Eat healthy foods. • Engage in a hobby or find an interest.• Respect others and be with others who accept and respect you.• Talk about your problems with someone you trust; ask for help.

Here are a few tips for parents:• Listen without being critical.• Use positive encouragement – reward over punishment.• Build your child’s self worth with affection.• Involve your child in activities where they can succeed.• Give your child opportunities to make choices, building a sense of control over their life.• Encourage physical activity.




at ReidHospital.orgView the entire set of articles at: pal-item.com/ads/special-direc/index.html

Let’s Get Started

Make celebrations fun, active and healthy

• Wellness is About Taking Charge• REIDRIDERS Bike for the Fun of it• Beat Stress Before it Beats You• Eating Right Helps you Reach Goals• Be A Healthy Role Model• Promoting Health in the Family• Help your Kids get Phyiscal• Find Your Zone• Be Safe with your Bike on the Road• Get your Plate in Shape• Be Kind to your Body• Trick Yourself into Healthier Eating• Liven up your Meals• From Water Flows Life• S.T.O.P. Taking on Pounds• Eat Healthy but Stay on Budget• Cut back on your Kid’s Sweet Treats• Help your Children Cope with Stress• Make Celebrations Fun, Active & Healthy

Great parties and family gatherings can be easy to do when tasty, healthy foods are offered in a fun, active environment.

1 Focus on Friends and Family. Food is part of an event, but doesn’t need to be

the center of attention. Focus on activities that mix people up and keep them moving.

2 Make foods look festive. Decorate foods with nuts, or use new shapes for veggies.

Add eye-catching color with fruits.

3 Offer unique thirst quenchers. Make ice cubes with 100% fruit juice. Create a float

by adding a scoop of low-fat sorbet to seltzer water. Water with lemon is a great hydrator.

4 Make moving part of the party. Dancing, playing active games, wiggling and gig-

gling add fun.

5 Try some healthier recipes. Find ways to cut back on sugar, salt and fat as you

prepare your favorite recipes.

6 Be a cheerleader for healthy habits. Keep in mind that children follow what the

adults around them do, even at parties. Set a good example.

Over the past 20 days leading up to the ReidRide, we’ve explored a number of fitness topics - from exercise and nutrition for adults to

encouraging a healthy lifestyle for your kids. Below is a complete list of the Take Control of Your Health topics. If you missed on, or would like to revisit on, you’ll find them all online at pal-item.com/ads/special-direc/index.html.

Topics:

Documents

Reidride: Take Control of your Health 2013