3 Kids and Us

10 Tips on How to Prevent Obesity in Your Child

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Did you know that Trust for America’s Health estimates that by the year 2030, 44% of Americans will likely be obese? Also, the Center for Disease Control and Prevention expects that 42% of Americans will have Body Mass Index levels indicating they are overweight. Further, given that 42% to 63% of overweight high school kids are likely to be obese as adults, as a concerned parent, you would want to learn how to prevent obesity in your kids. Childhood is the perfect time to inculcate healthy eating and exercise habits so that they can avoid obesity and the common medical issues that accompany it into adulthood.

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Causes of Obesity in Kids

To raise healthy kids and potentially fit adults, you must first understand the root causes of obesity. Accordingly, you can work out how to prevent the condition in your family. Results of a study established in the International Journal of Preventive Medicine reveal that kids are most likely to be overweight because of various issues that range from genetic propensity and unhealthy habits to environmental factors.

  • Genetic Factors: Your kids’ individual genetic makeup and the traits they inherit from their parents can affect their propensity to gain weight. They may also inherently have a slower metabolism that results in their body storing fat instead of expending it to get energy. How the body stores fat is yet another factor that genes control.
  • Unhealthy Eating Habits: While genes do play a significant role, your kids’ diet can also affect their weight. Too many sugary foods and beverages and other high-energy items can cause weight gain when kids are consuming more calories than they burn with physical activity.
  • Lack of Adequate Playtime: If your children are spending too much time in front of the television or with other devices like tablets and computers, they could start to gain weight. Eating unhealthy snacks in front of the television and the influence of advertisements that encourage the consumption of sugary foods can also add to the problem.
  • Environment at Home: The typical meals that you cook and serve at home are the first lessons you can give your child on how to prevent obesity. If you regularly exercise and watch what you eat, your child will also pick up the same habits.
  • Accessibility to Parks and Playgrounds: If your neighborhood or community does not have any parks where your kids can play, they may be forced to spend time indoors and consequently, gain weight.

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Tip No. 1 – Protect Your Kids from Obesity Before Birth

Interestingly, you can start caring for your kids’ health even before they are born. Studies have shown that maintaining an optimum weight all through your adult years ensures that you have fitter children. You must also gain only the prescribed weight during your pregnancy and keep a careful watch on your diet and exercise regimens. The precautions you take will help you avoid gestational diabetes and prevent the possibility of diabetes in your kids when they become adults. Work with your doctor and request for a diet program that will help you keep your weight down. Also, ask about any other information on how to prevent obesity.

Additional Tips to Prevent Obesity

Here are some ideas on how to prevent obesity in your kids. Keep them in mind when planning their meals.

  1. Watch Their Diet: Restrict the amount of sugary and high-energy foods that they consume and substitute them with low-fat dairy products, fruits, vegetables, nuts, and healthy fats and carbohydrates. Make sure they get adequate protein in their diet.
  2. Watch the Portion Sizes: Serve appropriate portions, but don’t allow overeating.
  3. Have Fixed Family Mealtimes: Get the whole family to be present at dinner. This time is great for bonding with the kids and encouraging healthy eating habits.
  4. Keep Them Hydrated: Encourage them to drink lots of water and restrict a number of sugary beverages they consume.
  5. Encourage the Right Kind of Snacking: Growing kids get hungry all the time so keep healthy snacks handy like fruit and salads with tasty dips like hummus.
  6. Restrict the Time They Spend with Devices: Restrict the time they spend playing video games and watching television. When working out strategies on how to prevent obesity, include encouraging them to play outdoor games and stay active.
  7. Help Them Stay Active: Take them to parks and playgrounds, so they play. You could also encourage them to take part in sports. This approach will need you to make the extra effort and drive them to and from practice, but your kids’ health will thank you for it.
  8. Join Them: Nothing excites kids more than their parents joining them in games and some rough and tumble. Use this fun time to create closer bonds with your kids.

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Tip No. 10 – Get Expert Help to Protect Your Kids from Obesity

The habits you teach your children on how to prevent obesity will help them remain fit and healthy all through their lives. They are likely to continue to follow the lessons even when they are eating in the school cafeteria or out with friends. If, despite your best efforts, you still think your kids are gaining more weight than they should, consult your pediatrician for directions on how to help them.

Under the supervision of your kids’ medical care practitioner, you could consult an expert dietitian for tips on how to prevent obesity in your children. And, create the perfect diet plan that is optimum for the whole family. Such fitness experts will take into consideration your kids’ likes, dislikes, and their lifestyles. They can also prescribe the right exercise regimens that will help your children attain their optimum weight levels and maintain them all through adulthood. The steps you take today will ensure the lifelong health of your children.

How to Help Your Child with Sports Injuries this Season

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If your kids love to take an active part in sports, that’s awesome! Playing games encourages the development of discipline, team spirit, and sportsmanship. Above all and most important, it cuts back on the time kids spend with devices. However, playing sports carries the very real possibility of injuries. While acute sports injuries are commonplace, chronic injuries can affect the growing musculoskeletal structure of a child’s body.

In the year 2012 alone, more than 1.3 million kids reported to the emergency room with sports injuries ranging from ankle sprains, ligament tears, and head trauma, among others. As a parent, you must do the best you can to protect your kids from such injuries. And, since they are unavoidable, use the best treatments possible to help them recover quickly and get back in the game, one of them being PRP treatment for sports injuries.

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Prevention is Better than Cure

Avoiding getting sports injuries is always preferable than treating them and going through the long and sometimes, difficult rehabilitation process. So, what you can do to help prepare your kids for playing sports?

  • Make sure your children have all the protective gear they needincluding knee guards, elbow pads, helmets, and shoes with proper grips, to name a few. Talk to the coach for information on the right kind of gear that can help prevent sports injuries.
  • While your kids might have a particular interest in a specific sport, having them play different games can help lower the risk of chronic injuries. Think baseball, soccer, lacrosse, football, and basketball.
  • Talk to the coach about having your kids practice a range of different movementsso that repetitive motions don’t stress a particular joint.
  • If your children are playing a single sport all through the season, make sure you get them physical therapy to prepare their bodies before the start of the season.
  • Before the academic year begins, kids go through the preseason physicals to assess their fitness levels. Depending on the sport they’ll play, request your pediatrician to take a close look at their muscles and joints. For instance, if your child has been preparing to pitch in a baseball game, have her shoulder muscles examined thoroughly. But, if she’s on the cheerleading squad, you’ll need to pay particular attention to her lower back and core muscles.
  • Talk to your kids about the importance of warming up their muscles before playing a game to prevent sports injuries. Warming up can include dynamic and static exercises such as touching the toes, jumping, stretching, and other moves that help loosen the muscles.
  • Insist that your kids get complete rest and adequate sleep so they can recover from the stress of the sport.
  • Consult with the pediatrician and coach andwork out a healthy, balanced diet plan that includes lots of nutritious foods including lean protein, fruits, and vegetables. Make sure your child eats regular meals and takes adequate fluids to remain hydrated.
  • Explain to your kids that they must carefully follow the instructions and guidelines that their coach outlines. Ensure that they understand the importance of safety when playing.

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Watch Your Child Carefully

An important factor to keep in mind is that kids become so engrossed and focused on playing that they may overlook any sports injuries they get on the field. As a parent, you must keep a sharp lookout for any signs that indicate your child is hurt. These symptoms can include swelling of the joints, pain, and soreness even after resting well and consistent pain while playing or when at home. If you notice your child limping or indicating that the joints are “giving way,” get medical attention immediately.

Caring for Your Child

If you think your child is hurt, consult the primary care physician right away. In case your child needs specialized treatment, she will refer you to the best sports injuries doctor or orthopedist that can help you. Here are the typical treatment steps you might have to follow;

  • Avoid letting your children play until the injury has healed completely. This factor is especially important if they have limited movement in any joint. When you see them walking or using a shoulder normally, you’ll know that they are ready to go back to playing.
  • If they insist on continuing to exercise, check with the doctor for movements that will not stress the injury further. Get a trainer to supervise the workouts.
  • Make sure your kids gets the right nutrition that will help them heal faster.
  • Help your child do all the exercises that the therapist recommends. These movements will help restore the complete range of motion and functioning of the injured joint or ligament.
  • Your orthopedist might give your kids weight training exercises to do or any other workouts that can help build endurance but don’t aggravate the injured joint. Assist them in every way you can.
  • With your doctor’s recommendations, you can do your bit at home by applying hot and cold packs, compression wrapping, and keeping the injured joint immobile and elevated.

Dealing with Major Injuries

Given the young age of your kids and the fact that they’re still growing, most doctors will not recommend invasive measures to treat sports injuries that can alter their tissues and anatomy. Unless the damage is very severe, doctors prefer to avoid surgery that often involves long rehabilitation and the need to stay away from sports. Add to that is the possibility that the surgery could go wrong and cause permanent disability. As a last resort before surgery, your orthopedist might ask you to consider getting PRP treatment for sports injuries.

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What is PRP Therapy?

PRP (Platelet Rich Plasma) therapy is a minimally invasive treatment that can help your kids recover from their injuries without the use of foreign implants and chemical injections like cortisone. The PRP serum is created from a small sample of the patient’s blood and has no additives save for epinephrine that is an anti-allergic medication. After creating the serum, doctors insert it into the affected area where it sets off a healing cascade. PRP contains a concentration of mesenchymal stem cells, growth factors, cytokines, and other healing agents that are a natural part of the body’s regenerative systems.

Patients typically report seeing a marked improvement in the pain and ease of movement within a few weeks of getting the treatment.  Considering that many top athletes of the world like Tiger Woods, Rafael Nadal, Hines Ward, and others have used the therapy with amazing results, you can rest assured that it is safe for your kids also.

To help your kids with sports injuries, you might want to opt for natural treatments that are not only highly effective but also unlikely to cause any permanent changes that may affect their future growth and normal living. PRP therapy can shorten the recovery period significantly and have your kids back in the game in no time.

Choosing Your Child’s First Computer

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Are you wondering if it’s time to buy your five-year-old a computer? If you’ve been noticing more and more cartoons and coloring games on your work-assigned laptop or desktop monitor lately, now would be a good time to get your child’s first computer. But, is this move right for her, and is she old enough? Yes, absolutely!

Did you know that in the year 2013 alone, around 79% of kids were using their home computers? Further, kids aged 3 to 17 years or 6 out of 10 kids were adept at using digital devices including mobile phones and tablets. By the first or second grades, when kids are already using computers in school, it’s a good idea for her to have one at home so she can learn while playing games and other child-friendly activities.

Whether or not to buy your child’s first computer is an easy decision. But, as a parent, you need to put a lot of thought into the right device to buy. Here are some basic considerations you must keep in mind.

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Get a Family Computer

As your kids grow older, they’re going to need a computer for homework as well playing games. Choose a device that you can set up in the family living room where you can supervise the kids’ activities. Given that they can inadvertently stumble on inappropriate YouTube clips, videos, and other material, you’ll want to keep a careful watch on what the kids are doing. Some parents also prefer a laptop computer so that they can put it away when they’re not present to watch their kids. Not only can you find affordable laptops, but choosing a refurbished device as your child’s first computer can bring your costs down.

Check for the Latest Software

Even if the refurbished computer is a bit worn down, your kids are going to be so thrilled at the prospect of having one; they won’t notice it. However, you must make sure that it has the latest software. Such software installed in the newest operating systems give you the most advanced of parental controls. You can also verify that the computer has all the security measures that can protect you and the family from phishing and other threats. Create folders that have your child’s favorite games and websites that you’ve approved. They’ll find accessing them so easy that they won’t feel the need to surf and search. Limiting internet access is another strategy you can use to protect your kids.

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Get Your Child Her Account

When buying your child’s first computer, look for one that supports Windows 10 so you can set up an individual account for your child. Create an account on account.microsoft.com/family with the appropriate age restrictions and also fix time limits. You’ll also be able to restrict the websites your child can visit and allow her to play only those games and use apps that are appropriate for her. Getting a Microsoft account that is an extension of the family has another advantage. Your child can use it to sign into any other device aside from the computer and the settings you’ve set will apply to the device. Every week, you’ll receive an email informing you of the websites your child has visited, the time she spent on each, and the total time she spends on the computer.

Added Accessories

You’re going to need a bunch of accessories for your child’s first computer. These can include software that can charge the child’s first computer quickly. Look for other add-ons like a new storage device or a RAM memory upgrade along with a new battery, and you’re good to go. Lowering the loading times will ensure that your child spends the minimum amount of time on the computer. Give her creativity an added boost with the help of DVD or CD burning device, scanner, and digital camera.

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Should You Opt for a Refurbished Computer

Buying your kids an inexpensive, refurbished computer is a wise choice. You can ensure that in case they have spills and accidents and cause significant damage to the CPU or keyboard, it’s not a major loss. Look for a manufacturer-sourced refurbished device as your child’s first computer. Such products are sold after strict quality control measures and extensive checking. Look for a recently released device as your child’s first computer, and you might be able to find one that is practically new or hasn’t been used at all. It could last her a good long while.

The Right Time to Buy a Computer

In an increasingly tech-savvy world, digital literacy has become very essential. You’ll want to expose your child to various devices so she can adapt and learn to deal with them in a professional setting later in life. However, it is also understandable that you’re concerned about the right age for exposure and if this move is good for her. Given the rising number of cases of obesity among children, you’ll want to ensure that she does not spend too much time indoors glued to the computer. At the same time, giving her access to additional study material is an advantage you’ll want to make available to her.

When making your decision, assess how mature your child is and if her psyche is developed enough to manage devices. As a parent, you’re the best judge of whether or not it’s time to choose your child’s first computer and the perfect device for her.

Kid’s Playroom Decor Ideas

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If you have kids, you will understand why having a playroom is a good idea. For the sake of your sanity, and theirs, I would highly recommend turning your spare room, shed or a corner of a family room into a play area.

Doing so will give your kids the space they need to really relax and enjoy themselves. It will also stop your house from looking like a huge toy store, all of the time.

Creating a space like this does not have to be expensive. Often you can use items that you already own, and buy the other materials you need from cheap sources.

Make the space safe

The first, and most important, step is to make the space you are planning to use as safe as possible. That means removing any sharp edges, installing a non-slip floor, eliminating risks such as blind cords and installing safety features like a smoke alarm and window locks. This page covers the subject of child proofing a playroom in more detail.

The right flooring

We already mentioned installing anti-slip flooring. For this, engineered wood floors are often a good option. This type of flooring is inexpensive, easy to lay and not hard to maintain. It is not as warm as carpet, but is also not cold, and hard like tiles.

Decorating the walls

The best approach to a playroom is to paint the room rather than wallpaper it. That way any marks can easily be wiped away. Just be careful to use the type of paint that can withstand being cleaned with harsh products.

If you want to, you could turn one of the walls into a large chalkboard. Providing them with a large whiteboard is another option. However, it is probably wise to wait until your children are old enough to understand that they can only draw on the chalk or whiteboards. The last thing you need is them getting confused using all of your walls as a space for their artistic handiwork.

You can add interest to the walls using wall stickers, or custom traffic signs like the ones you can buy at roadtrafficsigns.com. Alternatively, if your kids are good at art, let them design a mural and paint it with them.

Keeping the space clean and tidy

Another important consideration is keeping the space tidy and organised. Some parents are happy for their children to leave their toys lying about provided they only do so in the playroom. Others want their children to put everything away before tea.

Which approach you take is up to you, but either way it is a good idea to provide your children with some storage space. Doing so ensures that delicate or expensive toys can be stowed away.

You need to make sure that they storage solutions you provide are safe, and easy for your children to use. The last thing you need is for one of your children to be pinned under a heavy wardrobe, because it fell over when they were climbing up the shelving section to reach a favourite toy.

Sealable plastic storage containers, toy chests and low-level drawer units are all good ways to provide space for your children to put their toys away when they are not in use.

Tips for Eating Out with the Kids

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Most people enjoy the experience of dining out and leaving the cooking and clean-up to someone else. This includes parents of young children. Since their behavior can be unpredictable, some parents feel like they have no choice but to stay home until they know how their children will behave at a restaurant. However, preparing in advance and keeping realistic expectations can make it an enjoyable experience for everyone. This includes other diners at the restaurant.

Prepare Kids for the Experience by Practicing at Home

A few days before eating out with their children, parents can role-play the experience at home so little ones know what to expect. It’s important to model behavior such as sitting still, waiting patiently to get served, using silverware properly, and asking tablemates to pass items like salt and pepper. Children who regularly sit down to dinner with their families and know what parents expect of them at home tend to do better making the transition to dining in a restaurant.

Kids should also understand the consequences for poor behavior when eating away from home. This may include asking for the food to go and leaving the restaurant if they don’t change their behavior after a request from a parent. Pre-verbal children may not understand the words but will eventually learn to associate the cause and effect of not being allowed to stay to finish a meal.

Make Sure the Restaurant Welcomes Children

It can be awkward to show up at a restaurant with a toddler and preschooler in tow only to discover it’s not exactly kid-friendly. While it might not post a sign saying children aren’t welcome, the menu selections and ambience could send that message. If parents aren’t certain, it’s a good idea to call the restaurant and ask. This is also a good time to inquire about whether the restaurant has a separate children’s menu or if the cooks can tailor adult dishes to a child’s palate.

Start Slow

It’s unfortunate that more restaurants have become unwelcome to children because they need the opportunity to learn how to behave in public. The first time parents take young children to a sit-down restaurant, they should stick to the main course only. It should be a nice restaurant that caters to families, but not something overly fancy. When it’s clear the kids understand how dining out works, parents can consider adding an appetizer or desert or upping the stakes to a more upscale eatery.

How to Make the Waiting Time Easier for Little Ones

To a kid, a 15-minute wait for the server to bring the food can seem like an eternity. Children tend to act up when they get bored and fidgety, which often happens when adults are talking to each other and not engaging them. Coloring on the placemats, telling stories, or even playing with chopsticks can all help distract kids while they wait. It should be a quiet toy so as not to disturb other diners. If all else fails, one adult can get up to walk around with the kids while the other stays at the table.

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We left our home in Sydney, Australia many moons ago in May 2012 and, other than a brief stint back in Perth for Christmas and a wedding in early 2014, we have been travelling the world nomadically ever since, running a business from our laptops and we’re here to show you how to do it!