At this month’s SMArt Kids Shared Medical Appointment, we focused on the importance of sixty minutes of moderate to vigorous physical activity per day. Sounds like a big undertaking, but with the help of Kelley Allardi PT, one of our physical therapists at Burlington, we learned it is easy to fit it all in. The reality is that you don’t need a lot of “time” or equipment as long as you are motivated and creative.
Kelley kicked off the session with fun…and sweat! She led our SMArt kids in some simple and effective exercises that can be easily reproduced at home. The group learned about the three essential of well-balanced exercise; aerobic activity, core strengthening and flexibility training (stretching). Try yoga positions like “down dog” before bed, do sit-ups during television commercials, and use your front steps for simple step-ups. This will get you toward your goal of 60 minutes per day and hit all three important types of exercise, all without needing a lot of equipment to stay active.
When you think about a full day, which is 1440 minutes, 60 minutes doesn’t seem so much, right? And remember that the 60 minutes can be divided into smaller chunks of time. Try 10 minutes of active play in the yard while waiting for dinner, consider a 10-minute walk after each meal, or ride your bike for 10 minutes after your homework is done. This time of year, play in the snow for 10 minutes – that counts! Being active helps you sleep better, feel better, be stronger and healthier, and even think better!
Our group thought of some great ways to be active:
With all of this physical activity, stay hydrated. But remember, water is the best choice. The American Academy of Pediatrics’ stance on sports and energy drinks promotes water as the main source of hydration for children and adolescents. It discourages the use of sports drinks (Gatorade, Propel, etc.) given the risk of excessive calorie consumption and dental erosion (cavities!) In addition, the policy strongly states that children or teens should never consume energy drinks due to their stimulant content. Bottom line? Drink water when exercising – it’s all you need!
Linda Germaine-Miller, our SMArt Kids’ nutritionist, also reminded us to stay healthy until our next SMA by continuing daily active play but also by eating well. With Superbowl Sunday rapidly upon us, try some of her recipes below. Put away the chips and dip and eat “super” on Superbowl Sunday.
SMArt KIDS Super Bowl Snacks
Serve these yummy snack foods at your Super Bowl party and your guests will never know that they’re eating more vegetables!!
7 Layer Dip
Wash and dry all your vegetables – get a large serving platter and set it aside. Have a grown up help you slice the lettuce. In a small bowl, mix the yogurt and mayonnaise. Get your platter and put sliced lettuce on it in a circle, top lettuce with the yogurt and mayonnaise mixture then top this with the avocado. Sprinkle the cheese on top of the avocado, put tomatoes over the cheese and sprinkle the olives over the tomatoes. Sprinkle the sliced scallions all over the top and refrigerate for about 30 minutes before serving.
Serve with your “Scoopers” or any other vegetable you like.
Pear, Prosciutto and Arugula Bundles
Combine the first 2 ingredients in a large bowl, toss gently to combine. Arrange 3 or 4 arugula leaves at 1 end of 1 prosciutto strip. Place 1 pear wedge on top of arugula and roll up. Place bundle, seam side down on a serving place. Repeat with remaining arugula, prosciutto and pears.
Endive Spears with Spicy Goat Cheese
Combine first 5 ingredients and 1 tsp paprika in a bowl – mash with a fork until smooth. Top each endive leaf with about 1 tsp of the cheese mixture. Sprinkle remaining paprika on top as a garnish.
I’m looking forward to seeing everyone back in February. Stay SMArt and until then, keep moving!
Brittanny Boulanger, MD