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PHYSICAL

HEALTHY

DRIVEN

University YMCA 1801 University Ave SE Minneapolis, MN 55414 PHD@YMCAmpls.org

APRIL 4-APRIL 8 IN THIS ISSUE Family Newsletter – Family Influences Fun at Home! – Rainy Day Activities Recipe of the Week – Dip it! Snacks

FAMILY NEWSLETTER

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FAMILY INFLUENCES Family dynamics have been shown to have an impact on body weight, especially when it comes to:  Parent’s strategies  Parent’s eating patterns  Family function What Works? Positive strategies. Labeling foods as “bad” or forbidding foods only increases a child’s desire for the food. Using food as a reward, such as giving a child a cookie for completing his/her homework, can also lead to an increased desire or preference for that food. Consequently, forcing a child to eat tends to decrease his/her liking of that food. Having strict rules about exercise can also have the opposite effect—children may end up exercising less. Provide your child with healthy foods and a positive atmosphere in which to eat them and let the child select the foods and the amounts he/she wants to eat. Encourage an active lifestyle, but let your child pick the activity he/she prefers. -

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QUESTIONS, COMMENTS, IDEAS? Contact Leah or Tanya, the editors at PHD@YMCAmpls.org

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Continued from front page – Parent’s eating patterns. Parents who tightly control their own eating, sometimes called “restrained” eaters, may exert excessive control over their children’s food habits that can lead to a risk of overweight in the child. There is little evidence that parents who pressure thin children to eat increase their risk of overweight.

Family function can have a positive effect on a child’s weight. The family pattern that seems to be most related to healthy body weight include family closeness, a democratic style of parenting, support, and mind stimulating activities in the home. Negative family patterns that are associated with overweight include over protectiveness or possessiveness or lack of support from parents. Aim for balance and openness around foods and mealtimes. Include your children in meal planning, shopping, and preparation to encourage a healthy weight.

RECIPE OF THE WEEK

DIP IT! SNACKS These quick, healthy snacks are great ideas to mix different food items you may have around the house. Try some of these and make up some of your own! 

Dip baby carrots and cherry tomatoes in low-fat ranch dressing.

Dip strawberries or apple slices in low-fat yogurt.

Dip pretzels in mustard.

Dip pita chips in hummus.

Dip graham crackers in applesauce.

Dip baked tortilla chips in bean dip.

Dip animal crackers in low-fat pudding.

Dip bread sticks in salsa.

Dip a granola bar in low-fat yogurt.

Dip mini-toaster waffles in cinnamon applesauce.

-From the American Dietetic Association

FUN AT HOME!

RAINY DAY ACTIVITIES Chase the blues away with fun rainy day activities that get kids up and moving! 1.

Play treasure hunters. This requires little advance parental prep, but it always a hit! Stash clues around the house (picture clues for little ones, tricky puns for older children), directing kids to hunt for a hidden prize!

2.

Bring outdoor games in for a surprising switch. Play basketball with a soft foam or sponge ball, or just wad up some newspaper; the hoop can be any basket (hung on the wall or resting on the floor). Have kids shoot from different parts of the room or in different ways, in an indoor version of HORSE.

3.

Teach your dog some new tricks!

4.

Get wet anyway! Suit up with boots, raincoats, and warm socks and get outside –you won’t melt. Splash in the puddles. Belt out “Singin’ in the Rain” while you twirl your umbrella. Do your best impressions of ducks, frogs, and fish. -Familyfitness.about.com

-American Dietetic Association

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PHD Newsletter 04 - 04 - 2011