Mind Matters

Mind Matters:
Fighting Childhood Obesity

Wendy Jameson,
Success Coach

Starting at about age four, when we brought home our second child, our older child began eating a lot more. By age 10, he was clinically obese and dangerously close to childhood diabetes. Fortunately, our doctor was up front with us about the dangers, making it clear that if our son did not change his eating and activities, he would end up on insulin. The idea of shots every day was enough to shock us into change.

Let’s be honest – as his parents, we bore the real responsibility for allowing him to eat whatever he wanted, in part to assuage our own guilt but also because it was easier. We had to make a change in the foods we provided in our home, those we ate ourselves, how and when we ate, how we provided activity for him and, of course, our own mental health and attitudes about food. We are not perfect, but we did make changes to our habits.

• Switch to low carb. By age 10, our precocious son had started making his own lunch, rather than eating the high-fat foods available at his school (macaroni ’n’ cheese, breaded chicken). Not all kids can do this, but teach them how to eat low-carb, and they will know how to snack, too. More information on low-carb diets can be found on the Internet, such as at www.atkins.com.

• Limit video game playing. We created a schedule that works well for when the kids are home on vacation: one hour of play before lunch, one hour before 6 p.m. and one hour after dinner. The hard part is policing it, but if you are diligent and reward kids for following the schedule, rather than punishing them for abusing it, it is more likely to stick.

• Require one hour of activity daily (for yourself, too!). Most kids get a little exercise at recess, but heavier kids shy away from it. Do not let your child fool you into believing he is getting what he needs at school. Require that he gets outside to play, or get him into a gym. Try exercising together!

• Stock your home with healthy food choices, and remove bad ones. One of the first principles of any diet is to get rid of the junk food in your house. If it is not there, it cannot tempt you. One rule of thumb is to eliminate anything processed or white (except cauliflower, onions and radishes). When you shop, avoid the chips and snacks aisles.

• Limit eating out to once a week. When we eat out, we get larger portions than when we cook at home. If you tend to eat at restaurants regularly, look for heart-healthy options, or ask the staff to cut your portion in half and package the rest to go before bringing it to the table.

• Limit fast food to once a month. Fast food is full of fat and sodium. While it is an easy choice for a busy schedule, and many chains are offering healthier options, kids want fries, not carrots! Stay away by preparing something at home in anticipation, or stop at fresher places, like Souper Salad or Subway. Even then, limit dressing and mayo.

• Defeat emotional eating. Talk with someone about what is troubling you, and listen to your stomach. Notice how and when you eat; if you are eating because you are bored, lonely or sad, seek other ways to ease those feelings. Eat only when you feel hunger, and stop when you’re 80% full. It can take up to 20 minutes for your brain to register fullness, so eat slowly. Teach your children to do the same.