Helping Your Overweight Child: A Family Guide
Author: Caroline J Cederquist
Overweight children can be helped to a healthier, more satisfying life through practical lifestyle changes made by the entire family. Caroline J. Cederquist, M.D., has drawn on her medical experience in successful weight management for this commonsense guide, Helping Your Overweight Child: A Family Guide. Through it, family members can better understand why a child has a weight problem, and the facts about nutrition and good eating and exercise habits. The information can be used to develop healthy habits for all adults and children in the family. Dr. Cederquist provides sample sheets for goals and for "eating," "exercise" and "emotions" journals. Overweight children learn how to set reasonable goals and to make healthy decisions. The appendix includes valuable comparisons of the nutritional value and fat content of many brand-name food products and meals found in fast-food restaurants. She also provides recipes from her family kitchen that are nutritionally sound and kid-pleasers.
Table of Contents:
Chapter 1 | K.C. Has a Problem | |
Vignette | 1 | |
What Has Caused the Rise in Childhood Weight Problems? | 3 | |
Obesity Defined | 4 | |
How Do I Know What My Child's Weight Should Be? | 4 | |
BMI Charts | 6 | |
Biology and Genetics | 8 | |
What Do We Inherit That Relates to Our Weight? | 8 | |
Family Composition | 9 | |
How Dangerous Is It If My Child Is Overweight? | 10 | |
Let's Get Started by Defining Goals | 11 | |
Chapter Recap | 13 | |
Chapter 2 | K.C. Learns What Made Her Fat | |
Vignette | 15 | |
Typical Childhood Eating Situations | 18 | |
Our Fast-Food, Fast-Life Culture | 18 | |
Changes in Our Family Dynamics | 19 | |
Celebrations--Fast Foods and Virtual Games | 19 | |
Too Much Intake, Too Little Output | 19 | |
Parental Attitudes Regarding Weight | 20 | |
Making Healthier Choices | 21 | |
Change Takes Time | 21 | |
Make Mealtime Pleasant | 21 | |
How to Make Mealtimes Last Longer | 21 | |
Meal Presentation | 22 | |
Make Sure You Are Hungry | 22 | |
Chapter Recap | 24 | |
Chapter 3 | K.C. and Her Family Take "Nutrition 101" | |
Vignette | 25 | |
The Information We Get Is Often Confusing | 27 | |
Six Nutrients | 27 | |
Carbohydrates: Simple and Complex | 28 | |
Simple vs. Complex--Way Different | 28 | |
Look for Sugar Content | 28 | |
Fiber--Its Role in Our Diet | 29 | |
Types of Carbohydrates | 29 | |
Proteins--Good and Bad | 32 | |
Sources of Protein | 34 | |
The Good and the Bad about Fat | 36 | |
Cholesterol | 37 | |
Nutrients without Energy | 37 | |
Calcium | 37 | |
Water, Water Everywhere | 38 | |
A Calorie Is a Calorie--or Is It? | 39 | |
Learn to Read Labels | 39 | |
Portion Control Is Vital | 39 | |
Gradual Change, Not Quick Fix | 40 | |
Chapter Recap | 42 | |
Chapter 4 | K.C. Tackles Exercise | |
More Lifestyle Changes | 43 | |
Our Love Affair with the Automobile | 44 | |
Decline in Exercise Opportunities at School | 44 | |
Television, Video Games, the Internet, and Snacks | 45 | |
Watch Those Ads! | 45 | |
Change in Metabolism | 46 | |
Vignette | 47 | |
Excess Pounds Limit Mobility, Emotions Elicit Unconscious Choices | 49 | |
Parental Encouragement | 50 | |
Walk | 50 | |
Celebrate with Action, Not Eating | 52 | |
Chapter Recap | 52 | |
Chapter 5 | K.C. Bugs Her Family to Change | |
Vignette | 55 | |
Family Systems--Enmeshed or Chaotic | 58 | |
How an Overprotective Atmosphere Relates to Weight Problems | 58 | |
How a Chaotic Atmosphere Creates Weight Problems | 59 | |
No "Perfect" Families | 59 | |
How to Improve Family Interactions | 59 | |
Parents' Responsibilities | 60 | |
Fruit Instead of Juice or Flavored Drinks | 60 | |
Water Instead of Soda Pop | 60 | |
Skim Rather Than Whole Milk | 60 | |
Hints to Relieve Stress of Meal Preparation | 60 | |
Summary of Other Parental Responsibilities Previously Discussed | 62 | |
The Child's Responsibilities | 62 | |
No More "Clean Your Plate!" | 62 | |
Allow Child to Decide What to Eat | 63 | |
Let the Child Refuse to Eat | 63 | |
Don't Force Child to Report Everything Consumed | 63 | |
Build Your Child's Self-Esteem | 63 | |
Open Lines of Communication to Resolve Family Conflicts | 64 | |
Chapter Recap | 64 | |
Chapter 6 | K.C. Faces a Crisis | |
Vignette | 65 | |
Why K.C. Went on a Binge | 68 | |
Use Relapse to Show Unconditional Love | 68 | |
Hidden Reasons for Overeating | 69 | |
Anger, Boredom, Stress | 69 | |
Family Secrets | 70 | |
Fear | 70 | |
It's Prudent to Seek Professional Help | 70 | |
Learning to Recognize Hunger as Physical or Emotional | 71 | |
Influence of Family and Friends | 71 | |
Wise Words for Relapse Management | 72 | |
Constructive Alternatives to Eating at Time of Emotional Need | 72 | |
Prevention Better Than Cure | 72 | |
Good for You! | 73 | |
Eating Disorders--Warning Signs and What to Do | 73 | |
Could Abuse Be an Issue in Your Family? | 74 | |
Chapter Recap | 75 | |
Chapter 7 | K.C. Reaches Her Goals | |
Vignette | 77 | |
Appendix 1 | ||
Journals | 79 | |
Help Your Child to Organize Three Journals | 81 | |
Private or Shared? Your Child's Choice | 82 | |
How to Journal | 82 | |
The "Eating" Journal | 82 | |
The "Exercise" Journal | 83 | |
The "Emotions" Journal | 83 | |
The Importance of Goals | 84 | |
Step One: Define the Goal | 85 | |
Establish a Time Limit | 85 | |
Chart Progress toward Lifestyle Changes | 85 | |
Sample Goal Page from "Eating" Journal | 86 | |
Become Aware of Patterns | 87 | |
Sample Goal Page from "Exercise" Journal | 88 | |
Sample Goal Page from "Emotions" Journal | 88 | |
Appendix 2 | ||
Primary Goal: Healthier Lifestyle Habits | 91 | |
Healthier Choices in Fast Food | 91 | |
Other Healthier Choices | 99 | |
Appendix 3 | ||
Healthier Choices When Dining at Home | 100 | |
Abbreviation Reference | 100 | |
Page References for Dining at Home Foods | 102 | |
Appendix 4 | ||
Meanings of Key Words on Food Labels | 121 | |
Complementing Protein Foods | 122 | |
Suggested Serving Sizes | 123 | |
Food Choices for Good Health | 123 | |
Want to Calculate Your BMI? | 126 | |
How Do Your Parents Measure Up? | 126 | |
Resources | 126 | |
Appendix 5 | ||
Recipes from the Cederquist Kitchen | 127 | |
End Notes | 147 | |
Index | 149 |
Books about: Höherer Kundenwert in der Neuen Wirtschaft: Konzepte und Fälle, Vol. 0
101 Cool Pool Games for Children: Fun and Fitness for Swimmers of All Levels
Author: Kim Rodomista
The benefits of water exercise and play have been well documented, and it's never too early to begin. This practical guide for children 4 and above contains games and activities for every skill level. All 101 games — from variations on classics like Follow the Leader to new ones like Message in a Bottle — are simple, easy to learn, and enjoyable for youngsters to play over and over again. Best of all, they burn calories and improve a child's overall fitness level. A special section covers exercises, including water walking and jumping and balance activities.
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