By Dr. Richard Visser

If you’re like most parents today, you grew up in classrooms with the old food pyramid tacked on the wall. No doubt your nutrition education centered around a once-a-year discussion of that picture. It looked kind of like the Egyptian pyramids–three-dimensional and built of “food blocks”–and kids back then were encouraged to eat lots of bread (represented as a single block across the bottom, widest part of the pyramid), a little less fruit and veggies (shown as two blocks up a level), even less meat and dairy (two more blocks up a level), and to “use sparingly” the fats and oils (shown at the tip top of the pyramid).

Although the carb-protein-greens ratios look off by today’s standards, there’s no denying the picture was instantly understandable. You got a sense of proportion the minute you looked at it, and any third grader could recite the four food groups.

Recognizing the need to update their advice, in 2005 the USDA replaced the relic pyramid with a new one. This time, it looks like the front of the pyramid has lit up with colored lights, and there’s a climber heading up the stairs on the side.

Many have criticized the pyramid, and I’m no exception. The colors aren’t naturally associated with the foods they represent (purple for meat? blue for milk?), and there’s no way to interpret proportions because all the lines are the same width. There’s no distinction between whole grains, which are a healthy food choice, and refined carbohydrates, which aren’t.

What’s more, although adults may be familiar with the idea of a food pyramid, kids are unlikely to commit it to memory easily. If you want to test it out, take a look at the pyramid (www.MyPyramid.gov), and then see if you can recall any of the guidelines it represents. In my view, the pyramid falls far short of its intended goal: to educate us about what’s good for us to eat.

In response, I created something different and presented it at the Parlatino Conference in Sao Paul, Brazil in the spring of 2006. Imagine a boat with five colorful sails. It’s moored on a beautiful beach, where the sky is blue and the air is clean and fresh. A family plays, exercises, and has fun on the shore. The family dog frolicks in the background. The scene is light, airy, and filled with energy. What child wouldn’t want to hang out on that beach, to trim the sails, to play pirate or Popeye on that boat?

Each sail represents a different food group, and the colors associated with those groups makes sense. The size of each sail is also proportionate to the amount of that food recommended for consumption, from smaller amounts of protein to fruits and vegetables, which can be eaten with little restriction.

In previous articles, I’ve warned against children spending too much time in passive entertainment, such as watching TV and playing video games. At the same time, I’m an advocate of watching TV with your child to use it as a tool for learning (not, I should mention, as a context for snacking) and, likewise, to offer kids positive games that will help them develop healthy habits.

So, of course, I’ve started work on my own game to teach kids about nutrition, making the child captain of a ship whose mission is to reach nine specific islands. Children’s ability to reach these islands, and to overcome the many obstacles they encounter during the journey, is determined by the food and exercise choices they make. The healthier the foods they choose, the higher the sails ascend. The more exercise they do, the faster the ship sails.

The game, and posters of my sailing food guide, should be available to the public in the near future.  In the meanwhile, I encourage you to embark on home-based nutrition education for your children. That starts, of course, with educating yourself. Seek out resources you enjoy, that speak to your family and your viewpoint.

By all means, if you’re a fan of the pyramid get yourself a copy of the kids’ version, which features cute cartoon characters exercising all around the pyramid, instead of the antiseptic stick-figure version you usually see, and post it near your kitchen. But be sure to go beyond that, too. Talk about what you know and what you’re learning with your children. Be sure you reinforce the guidelines by giving kids healthy choices not only during meals, but for snacks, too. You don’t have to completely replace carrot cake with carrot sticks–but make the better foods the mainstay of your family diet.

Dr. Richard Visser recently completed clinical research on 10,000 children and the obesity pandemic in Latin America and the United States. He’s the director of the Visser Wellness and Research Center in Aruba, as well as CEO of SimplyH, LLC and Simply Toddler, LLC in Los Angeles. Dr. Visser works worldwide to raise awareness of proper nutrition for healthy and fit toddlers and children.

By Dr. Richard Visser

Imagine you’re an overweight or obese child going to gym for physical education (PE).

You’re a kid, so you have an overwhelming desire to belong—to “fit in” with everyone else. But you have to change your clothes in front of the other kids, who make fun of how different you look. Then you put on the standard-issue exercise clothing, which doesn’t look the same on you as on the other kids, and doesn’t fit well, so you get teased more.

You’re the last one to be picked for a team, and your extra weight makes you slower than the other kids—plus you don’t usually participate in sports, so your skill level is lower than theirs—so you get ridiculed not only for your appearance, but for your lack of contribution to the team. Even during track, you’re jeered at as the last one to the finish line. You’re completely humiliated all during class, and then you have to go change your clothes in front of the other kids again. And, both now and when you’re older, people wonder why you don’t have positive thoughts about exercise.

When you think about gym class from an obese or overweight child’s standpoint, you realize that the PE classes available in elementary schools need a major overhaul before they can become useful in combating the current obesity epidemic.

All of the mini-sports currently offered as PE classes (baseball, basketball, soccer, softball, volleyball, track, wrestling, tennis, aerobics, dance, gymnastics) not only require changing into and wearing specific uniforms, but that every student perform equally. Odds are, the overweight kids aren’t going to be at the same level as the athletic kids, and it will be obvious to everyone, so their self-esteem suffers. This can turn into a vicious cycle: lowered self-esteem causes unconscious emotional eating with excess calorie intake, which results in more weight, which drops self-esteem even further.

Adult gyms have a similar negative emotional effect on overweight kids. Parents who drag their kids to the gym with them may have good intentions (“We enjoy it, so our kids will, too”), but they’re doing more harm than good. The gym doesn’t mean anything to a child, because in a child’s world, a gym has no place. The gym doesn’t make life better. It won’t make them cool and won’t get rid of the teasing.

When you look through the eyes of an overweight child and consider his or her issues, traditional exercise—whether through PE classes or at a gym—doesn’t solve any problems, and can even backfire if the kids begin to dread activity.

So what will meet the emotional needs of overweight children while also helping them be more active? For boys, though some girls would benefit too, martial arts are a way out of the vicious cycle. Not offered as a PE class at most schools, though they should be, martial arts classes can be a great after-school or weekend activity.

The usual defense method preferred by overweight boys who are being bullied—and most are—is self-isolation, by escaping into other worlds with games or computers. Martial arts teach physical techniques that work, and show results from the very first class, when students become white belts. The other kids at school may immediately curb their teasing, because they don’t know what a white belt learns. Physical self-defense is particularly useful for boys, who are dealing with violent teasing that crosses the line into physical abuse. Obese boys live in perpetual fear—they’re scared not only of the verbal barbs when the boys in the locker room notice their larger breasts, but of the painful “twisters” that follow.

Benefits of Martial Arts

• Martial arts uniforms cover the student’s body completely and may look better on children with more “meat on their bones.”
• Students advance through each level at their own pace.
• The instructor and class provide a positive social setting.

There are three main types of self-defense based martial arts styles: all three are stand-up styles, where punching, kicking, and blocking are the basic techniques. Japanese Karate, Chinese Kung Fu (Shaolin is one type), and Korean Tae Kwon Do are the most widely available and popular.  Make sure the program you select is directed toward kids: Look at the schedule and see if most classes are for kids, observe some sessions, and talk to other parents. Don’t forget to ask for a free introductory session so your child can test-drive the class.

Parents and children should share the same goals and motivations when enrolling in martial arts. Martial arts teach

• Fitness, like strength, balance, and flexibility;
• Mental abilities or life skills like self-control, goal-setting, discipline, patience, and courage;
• Self-confidence, personal responsibility, and self-structure;
• Techniques for conflict resolution and self-defense.

The issues girls face are different, since girls have an emotional need to belong to their social circle. The worst thing to do is place them in ballet or jazz classes, where they have to change their clothing and then look totally different from the other kids in the class. Being called a “hippo in a tutu” is devastating for a child, so sports where regular, everyday clothing can be worn are essential, like hip-hop or street dancing.

The same dancing styles seen in music videos, street dancing is physically and mentally challenging but doesn’t seem like exercise to the child. As they learn the latest pop-star steps from a video, online, or in a dance class, they

• Progress through the steps at their own pace;
• Are encouraged to bring their own unique, personal style to the moves;
• Aren’t required to buy equipment or wear a uniform.

When overweight girls start b-girling (breakdancing), their peers draw them back in to share these “super-cool” moves. And because it’s gratifying to be back in her social group, she’ll keep dancing, and eventually the exercise will remove the obstacles she faces in joining any other physical activity. Street dance can also work for boys, since MTV frequently shows b-boying.

Since traditional PE classes and gyms constitute torture for overweight kids, parents need to find outlets where their kids can experience active play as a positive part of their lives. Martial arts and street dancing are perfectly suited to introducing overweight boys and girls to physical activities where they will thrive and have fun. Certainly, these aren’t the only activities that can change a child’s mind about exercise—and that’s just the point. Get into the mind of a child, and choose exercise with benefits the child will recognize.

Dr. Richard Visser recently completed clinical research on 10,000 children and the obesity pandemic in Latin America and the United States. He’s the director of the Visser Wellness and Research Center in Aruba, as well as CEO of SimplyH, LLC and Simply Toddler, LLC in Los Angeles. Dr. Visser works worldwide to raise awareness of proper nutrition for healthy and fit toddlers and children.

By Dr. Richard Visser

Worrying about your child’s health is a never-ending job—but tackling it as a single parent can seem impossible. How can you address childhood obesity with your limited time and resources? I’ve got some great tips to make the job of single parents easier and more effective—and make you feel like the superparent you are!

You’re tired from work and haven’t seen your child all day, and he starts begging for soda. “Why not give him what he wants?” you think, feeling guilty about your lack of time, and not wanting to argue. But this is one battle worth fighting, and can become a great introduction to a talk about nutrition and healthy choices. Tell your child:

• Soft drinks are empty calories, with no nutritional value, and can make you overweight and unhealthy.
• A recent study by the American Heart Association showed people who drink one or more sodas per day—diet or regular—have higher rates of metabolic syndrome (abdominal obesity, high cholesterol, and high blood pressure), putting them at increased risk of heart disease, stroke, and type 2 diabetes.
• Need more convincing? A soda contains about 10 teaspooons of sugar, 30 – 55 mg of caffeine, and 150 calories—and artificial flavors, colors, and chemicals.  Ten minutes after drinking a soda, 10 teaspoons of sugar—your entire recommended daily allowance—race through your bloodstream, creating a sugar high. After 40 minutes, you’ve absorbed all the caffeine, so your blood pressure increases. After 45 minutes, your body produces dopamine, stimulating your brain’s pleasure centers exactly the same way heroin does. After 60 minutes, you experience a sugar crash, and crave more soda.

No wonder soft drinks are the number one source of calories in the American diet! That means mom or dad shouldn’t drink soda either, so tell your child that you’re “quitting” because you like to make healthy choices, too (and stick to your promise—and water).

Be honest with your child about how difficult it is to stay away from soft drinks and junk food and advertisements for them—they are everywhere, even schools. Discuss why advertising exists (to sell products), that advertisers target children (an easy sell), and that they will say anything to sell their products (“JunkJoos has real fruit!” but the label shows 1 percent juice). Ask your child what food advertisements she knows, and whether she believes the ads.

This conversation about advertising can be repeated every time your child starts nagging about junk food. “Why do you know this product? Does the advertiser care about your health?” Advertisers do research to learn how to hook kids, and unfortunately for you, their research revealed that single parents, and parents with multiple children, are most likely to give in to kids’ nagging. Redirect your child toward choosing one new fruit or vegetable to try. Now that’s quality time!

So you didn’t buy any soda or junk food at the store—what on earth will you feed your child? Use your spare time to create healthy snacks in advance so you don’t pacify your kid with whatever food happens to be convenient. You’re teaching them to make healthy choices for a lifetime, not just feeding them! Keep healthy, quick snacks (baby carrots, bananas, apples, yogurt, cottage cheese, whole-wheat crackers, peanut butter, unsweetened applesauce, and sliced cheese) at your child’s eye level in the fridge. Fill easy-open containers with single portions so kids don’t need your help.

Teach your child some cooking basics: let him measure and stir, add ingredients, or read the recipe aloud. Kids love helping, and who couldn’t use an extra hand—or more quality time! On days off, cook large meals and freeze extra portions in reheatable containers. Wrap food in foil for easy oven meals. Turn on your slow-cooker in the morning—and come home to a hot, complete meal. Make your own “Helper” by mixing spices with rice or noodles in containers, and they’ll be ready when needed.

Being a single parent is difficult, but support is available. Your school or local YMCA probably has an after-school program your child can attend. Find someone outside your family to be a mentor for your child—either a person you know or an individual involved with your child’s school. Ask this mentor to emphasize healthy food and lifestyle choices. When you teach your child about nourishing foods, you’ll have a partner as committed to healthy choices—and a happy future—as you are.

Dr. Richard Visser recently completed clinical research on 10,000 children and the obesity pandemic in Latin America and the United States. He’s the director of the Visser Wellness and Research Center in Aruba, as well as CEO of SimplyH, LLC and Simply Toddler, LLC in Los Angeles. Dr. Visser works worldwide to raise awareness of proper nutrition for healthy and fit toddlers and children.

]]> http://www.richardvisser.org/2009/06/25/dr-richard-vissers-tips-on-how-single-parents-can-keep-their-kids-healthy/feed/ 0 http://www.richardvisser.org/2009/06/25/press-release-dr-richard-visser-un-homber-di-accion-y-di-solucion/ http://www.richardvisser.org/2009/06/25/press-release-dr-richard-visser-un-homber-di-accion-y-di-solucion/#comments Thu, 25 Jun 2009 16:22:35 +0000 jose http://www.richardvisser.org/?p=39 June 16, 2009

Dr. Richard Visser: Un Homber di Accion y di Solucion

Turismo ta nos entrada. Nos producto ta nos hospitalidad, nos hendenan, nos seguridad y nos beachnan. Mirando e rumbo cu nos pais Aruba ta bayendo, nos economia ta na peliger, loke ta nifica cu nos entrada ta na peliger.

Pa por saca Aruba for di e decadencia cu e ta aden y pone riba un rumbo nobo, mester di liderasco cu e vision di Juancho Irausquin, e determinacion di Betico Croes y e disciplina di un atleta hoben. Ta pesey nos mester di AVP, vision, determinacion y disciplina. Dr. Richad Visser no ta un homber di palabra sino di accion. Despues di su retiro for di Parlamento, Dr. Richard Visser no a stop di sigui traha na bienestar di nos pais Aruba. Entre Mei y October 2008 Dr. Richard Visser a termina e Plan Nacional Aruba , pa e lucha contra Sobrepeso, Obesidad y Asuntonan relaciona cu Salubridad, pa gobierno di Aruba.Ademas, na 2008, e tabata na Bruselas, Belgica, cerca e Alianza di Salubrdad Publico Europeo pa e aprobacion pa e Plan Nacional Aruba 2009 – 2018. “Mi pasion, mi vision, mi determinacion y mi disciplina ta loke ta ponemi entrega mi mes completamente pa asina trata e asunto di Salubrdad Publico den un sentido mas amplio,”  esaki tabata e palabranan di un persona cu ta determina pa yuda su Pais Aruba.

Mirando su determinacion y dedicacion Dr. Richard Visser no solamente a wordo invita pa duna lectura pa Valero y FTA sino tambe na e Conferencia di Bryson na 2008 y 2009. Unda cu Dr. Richard Visser a presenta, e tabata wordo mira como un homber di iniciativa y accion. Di 2000 pa 2005 Dr. Richard Visser tabata director medico di e Comite Olimpico di Aruba mientras cu entre 2003 y 2006 e tabata Director di un programa di investigacion di Obesidad cerca tur mucha entre 6 y 11 anja. Ademas, na anja 2007, e tabata na Boneiro pa ta hunto cu professor R.A.Hirasing di VU Medisch Centrum Amsterdam haci un studio di obesidad cerca muchanan di scolnan basico comparando Boneiro cu Aruba. Mientras cu a Januari 2008 e tabata e “experto” (miembro di e commision) di e Obesity Task Force pa Aruba.

Recientemente dr. Richard Visser a traha riba un proyecto di “foodlabeling” y investigacion pa Aruba hunto cu VUMC Amsterdam. E proyecto aki lo yuda e consumidor pa trece cambio den su custumber den haci compras y cu e conocemento aki cumpra cumindanan cu ta mas saludabel. Ademirabel pa bisa cu tin organisacionan cu ta dispuesto pa pone e fondonan necesario di inmediato pa asina cuminsa na ehecuta e proyecto aki.

No solamente Dr. Richard Visser a haci tur tipo di estudio pa loke ta trata obesidad, sino el a traha riba e tereno di salud den tur sentido di palabra. Dr. Richard Visser ta fundador y director di CPR Youth Foundation Aruba, cu a wordo estableci na 1995.Tambe e ta co-propietario di Rescatami, fundador di “How We Give” Rehabilitaion Facility; Presidente di Fellowship Foundation Recovery Facility and Half Way House y asina nos por sigui menciona.

Dr Visser ta sigur ta kere cu “Nos mester inverti den nos hendenan, nos talentonan local, nos inteligencia local. Nos mester sostene y aprecia nos mes.” Un di e pogramanan cu cual Dr. Richard Visser a causa impacto aki na Aruba tabata e “Xtreme H Games”. Un programa pa hobennan entre edad di 6 pa 17 anja, cu el a plania, desaroya y a ehecuta durante tres anja y cu ta wordo tene 10 biaha pa anja. Durante e programa aki nos hobennan ta trata topiconan manera salud, nutricion y movecion y tambe nan ta participa na tayernan cu ta sinja nan cosnan nobo pa asina nan por mehora nan mes.

Tur e hechonan ariba menciona ta demostra cu Dr. Richard Visser ta e persona adecua pa trece e cambio. Poniendo bo confiansa den Dr. Richard Visser bo ta dune e oportunidad pa drenta den accion.E accion cu tanto nos tur ta wardando ariba dje. E accion pa hasi e cambio real pa nos Aruba pasobra mi salud y mi futuro lo ta den su man.“Nos mester lanta y para firme pa asina nos proteha nos parti mas vulnerabel cu ta nos yiunan, nos mamanan soltero y nos grandinan. Nos mester para fuerte y promove nos parti mas vital, cual ta nos comercio – chikito y grandi. Nos mester lucha pa husticia y disciplina, inverti den Salud y Educacion pa asina nos obreronan, cu ta e motor tras di nos economia, por bai dilanti.”

Den nos tur tin un heroe. Y esaki ta e momento pa lanta para y uni forsa pa asina hunto cu Dr. Richard Visser y AVP nos drenta den accion y traha Pa Un Miho Aruba.