TKAT Fitness4Kids Newsletter Winter 2012-2013

Feel Great on the Inside Fighting the “Winter Workout Blues”

There’s Nothing To It, But To Do It

TKAT Fitness4Kids Newsletter Winter 2012-2013

Encouraging the entire family to GET ACTIVE and GET HEALTHY!

Iron Deficiency Anemia . . . . . . . . . . . . . . . . . . . . . . . . . . Pg. 2 Iron Rich Foods You Can Add To Your Diet . . . . . . . . . . . Pg. 2 Fit Family Spotlight . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg. 3 Prince’s Powerful Points for Positive Health . . . . . . . . . . Pg. 4

Ryah’s Reasons for Living Healthy . . . . . . . . . . . . . . . . . Pg. 4

Healthy Recipes Your Kids Will Love . . . . . . . . . . . . . . . Pg. 5

Activities Kids Will Enjoy . . . . . . . . . . . . . . . . . . . . . . . . . Pg. 6

Workouts for Small Spaces . . . . . . . . . . . . . . . . . . . . . . . Pg. 6

Let’s face it! Exercising during the winter months is tough. The cold weather is not the only factor that deters us from keeping up our workout routine during the winter months. Snow, ice, freezing rain, all of these presents a problem if your desire is to exercise outside. But even if you have a gym membership, the cold weather, early sunset, and the strong urge to grab a blanket, a good book and curl up on the couch can also stop you in your tracks (literally). Here are some tips and reasons that will help you take on the “Winter Workout Blues.”

Tips 1. Set a goal – This will give you

something to strive for. 2. Adjust your schedule – If you

generally workout in the morning, maybe you should try it in the evening or vice versa.

3. Clothes that fit the season – If you don’t have the right winter workout gear it just makes the experience worse.

Reasons 1. Helps fight illnesses – regular

exercises boosts the immune system.

2. Reduces stress – exercise has a positive effect on the mind, body, and spirit.

3. Energy boost – enough said!

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My Story In December 2010, after getting my blood work done, my doctor gave me a prescription for iron pills (and Vitamin D) because he thought my iron was a bit low. I never filled that prescription. When I went back in December 2011, he asked how things were going and I had to be honest and tell him that I

never filled the prescription. So he wrote another and I filled it but never took them…okay, maybe like 4 times. Fast forward to December 2012. After getting the results from my blood work, the nurse called me sounding very grave. I have to admit, the tone of her voice made me a bit nervous. She explained to me that I needed to report to the hospital (2 days later) to receive the first of three iron infusions (and begin taking 50,000 units of Vitamin D twice a week). She asked if I’ve been exhausted because my hemoglobin levels were so low that I should have been “dead in my shoes.” Those who know me know that my life can be hectic at times and I thought the exhaustion I was feeling was the way every busy mother felt. The average hemoglobin level for an adult woman is12-15. If you have low hemoglobin, it usually means that you have anemia. My hemoglobin level was 5 and I was told that I had iron deficiency anemia, which basically means I’m not getting enough iron. I ended up receiving three iron infusions, I was told to take two iron pills a day along with 50,000 units of Vitamin D per week. The moral of the story is: LISTEN TO YOUR DOCTOR AND YOUR BODY!

What is Iron Deficiency Anemia? Iron deficiency anemia is a common type of anemia — a condition in which blood lacks adequate healthy red blood cells. Red blood cells carry oxygen to the body's tissues. As the name implies, iron deficiency anemia is due to insufficient iron. Without enough iron, your body can't produce enough hemoglobin, a substance in red blood cells that enables them to carry oxygen. As a result, iron deficiency anemia may leave you tired and short of breath. You can usually correct iron deficiency anemia with iron supplementation. Sometimes, additional treatments are necessary. Who is at risk?

• Women – Loss of blood during menstruation.

• Infants and Children – Babies with low birth weight or premature, who don’t get enough iron from breast milk/formula. Children that don’t have a healthy diet. They also need extra iron during growth spurts.

• Vegetarians – People who don’t eat meat and don’t eat other iron-rich foods.

• Frequent Blood Donors – blood donation can deplete iron stores.

Iron Deficiency Anemia

• Red meat • Egg yolks • Dark, leafy greens (spinach, collards) • Dried fruit • Iron-rich cereals and grains • Mollusks • Turkey or chicken giblets

Iron Rich Foods You Can Add to Your Diet

• Beans, lentils, chick peas and soybeans • Liver • Artichokes

For more information on iron deficiency anemia or iron-rich foods, go to www.mayoclinic.com or www.webmd.com

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Fit Family Spotlight Being the Example That Your Children Can Follow

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Mary Creer, mother of two beautiful children, Cheandton (12) and Rubon, Jr. (10), is no stranger to physical activity. She is a former athlete and currently a Physical Education teacher, so she knows all about the importance of being physically fit. Not only is she teaching the children of others, she is also teaching her own children about how vital it to exercise. TKAT: Being a Physical Education Instructor and former athlete, how have you presented physical fitness to your children? MC: As a former athlete and P.E. Instructor, I have always told my children about the importance of being physically fit. Exercise is not only good for your health, but it also stimulates the brain. I haven't just spoken to my children about being physically fit, but I have tried to show them as well. TKAT: Do you feel that being physically fit and being an athlete are different? Why or Why not?

MC: Yes...being physically fit requires developing mind, body and soul. One must not only build their body physically, but they must pay attention to what they are pouring into themselves as well. Being physically fit is making a lifestyle change. Athletes train their bodies for a specific reason and time period. They focus on a particular sport or event and develop the muscles accordingly. They may train hard for a season, but then there is an off-season. A physically fit person doesn’t have time to take off.

TKAT: How do you manage to balance the busy schedules of your children with the demands of your career?

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MC: By the grace of God! I pray daily for strength and ask God for extra measures of faith to carry out all that is being asked of me.

TKAT: As you know, it's very difficult to get children to eat healthy foods. What are some things that you have done to be successful in this area?

MC: I am thankful that my children have always been healthy eaters. They both have certain eating habits that are very different. My daughter loves fruits and vegetables, where my son likes more of the proteins. My family and friends are very supportive in making sure that they do not fill up on "junk" food. Explaining to my children about getting proper nutrients was very helpful in getting them to eat healthy. Their Health teacher teaches them about calories, fats, sodium, etc. was an added bonus to what I had started.

TKAT: Are there any activities/exercises that you do as a family? MC: We have done aerobic workouts together, taken walks and gone to the gym. My children have encouraged me on numerous occasions to continue on my track of getting physically fit. Just this year my son and I agreed to workout together at least twice a week. My daughter is also involved in several activities that take up a great deal of her time. TKAT: How would you recommend getting children interested/started in physical activities? MC: I would begin by explaining to them the importance of living a healthy life. Getting to know a child and their interests would be beneficial in helping them start a plan. Also, taking time out with them in exploring those interest will let them know that we are serious about them participating in physical activities.

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Prince’s Powerful Points for Positive Health Peer Mediator

Peer mediation is both a program and a process where students of the same age group facilitate resolving disputes between two people or small groups. This process has proven effective in schools around the United States, changing the way students understand and resolve conflict in their lives. Changes include improved self-esteem, listening and critical thinking skills, and school climate for learning, as well as reduced disciplinary actions and less fights. These skills are transferable outside of the classroom (http://www.studygs.net/peermed.htm). Prince is going to tell us about his experience as a peer mediator and how helpful he thinks it can be. I was selected as a peer mediator for my middle school when I arrived in 6th grade. As a peer mediator, we are supposed to help solve conflicts among our peers without adult intervention. When we are called, myself and another peer mediator sit in between the two students who are having a problem.

The problem students discuss the issue they have with one another and the mediators help them resolve the issue by talking it through. I'm proud of my work as a mediator because it allows me to help

others realize that violence is unnecessary when you have a problem with someone. All situations can be fixed by talking it through. I've been called on several times in the past 3 years to help my fellow classmates resolve conflicts and most of the problem children have grown to be good friends with one another. If you find yourself upset with someone, you should talk it through with a trusted friend first, asking for suggestions on solving the problem peacefully. Then you can talk to the person you are mad at to try and come to an agreement. If that doesn't work, then talk to an adult. Never fight with your hands, always use your words.

Ryah’s Reasons for Healthy Living Video Games Aren’t Good For Your Health

Playing video games is fun! My favorite game is "Cloudy With A Chance of Meatballs". I like to play it a lot but I don't play it all the time because it is important to do physical activities, as well. Staying active helps you stay healthy. I play softball, dance and cheer to stay active. I also just play regular games outside with my friends. If you just sit around and play video games you might start to get health problems because you aren't doing the right exercises everyday. There is nothing wrong with playing video games sometimes but you should not play them all the time. Physical activities help your heart and help you to grow strong.

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Healthy Recipes Your Kids Will Love

Stuffed Green Peppers – Submitted by Andrea from Beach Park

In this section you will find recipes that have been kid tested and parent approved. Try them with your family to see if they meet your stamp of approval.

Shredded Chicken Sandwiches – Submitted by Megan from Waukegan

Ingredients • 1 loaf (1 lb.) frozen

white or whole-wheat bread dough, thawed in refrigerator

• Golden raisins • Dried cranberries • Chopped walnuts

Instructions The day before, place dough in a large bowl coated with cooking spray; add 1/3 cup each raisins, cranberries, and nuts. Knead 2 minutes or until well mixed. Shape into a loaf, and place in a 9 x 5-inch loaf pan coated with cooking spray. Cover with plastic wrap; refrigerate overnight or until doubled in size. Preheat oven to 375°. Spray top of dough with cooking spray. Bake at 375° for 35 minutes. Cover with foil. Bake 15 minutes longer, or until loaf is browned on bottom and sounds hollow when tapped. Cool 10 minutes on a wire rack.

Ingredients • 5 lbs boneless, skinless

chicken breast halves • 1 envelope onion soup

mix • 1 tablespoon black

pepper • 1/2 cup chicken soup

base (very concentrated)

• Hamburger buns

Instructions Place chicken in crockpot. In a bowl, mix together dry soup, black pepper and concentrated chicken soup base. Pour soup base mixture over chicken. Set crockpot temperature on high for 20 minutes, and then cook on low 8 to 10 hours. Chicken is finished cooking when it pulls apart easily. Allow meat to cool, then shred. Skim any excess fat off of remaining juices. Place chicken into remaining juices and reheat for serving. Top with onions, lettuce, or any desired garnish.

Ingredients • 4 boneless chicken breasts

grilled and cut up. • 1 ¼ c brown rice cooked • 8oz no sugar added tomato

sauce. • 1 onion chopped up and

grilled. • Mozzarella cheese (varies) • Mrs. Dash Cajun season to

taste.

Instructions Mix all ingredients together in large bowl. Cut the tips off green peppers one at a time so that you don’t waste peppers. Clean each pepper then stuff them with filling and with mozzarella cheese (as much as you like). Place aluminum foil on cookie sheet coated with olive oil. Bake at 350° for 30 minutes or until cheese is completely melted and peppers are soft.

Cranberry‐Nut Bread – www.health.com

Roller Skating

Activities Kids Enjoy

TKAT Fitness4Kids Newsletter Winter 2012‐2013

Workouts for Small Spaces

Fun activities to get your family moving and losing (weight that is)!

TKAT Fitness4Kids Newsletter To submit pictures, articles or recipes, please contact Katrina Anderson at

[email protected] or go to www.tkatfitness4kids.com and leave a comment. (402) WE-R-TKAT

To join or mailing list, go to http://mad.ly/signups/44909/join

Ice Skating

Bowling

Indoor Trampoline

Laser Tag

Rock Climbing

Sledding

Skiing

Small space, no problem! These workouts you can do just about anywhere. Don’t let lack of space stop you from being the best you can be!

TKAT Fitness4Kids Newsletter Winter 2012-2013

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Transcript of TKAT Fitness4Kids Newsletter Winter 2012-2013