Monthly Archives: October 2018
Let’s look at ways to stay fit this Fall. Fall is a fantastic time to keep up the activity level of summer. As the weather cools, there are many opportunities to get outside and be active. If you are struggling to keep the family active with the transition back to school, here are 5 fun activities to keep in mind.
5 ways to stay fit this Fall
1. Visit a Local Orchard. Take advantage of fall produce and find a local orchard where you can pick your own apples, pumpkins, and more. The whole family will have fun while staying active, and kids will be excited to eat produce they have selected.
2. Take A Hike. Fall is a great time to explore local hiking trails. Pick a hike that is appropriate for the ages and abilities of your family, and even though the weather is cooler, sunscreen is still a necessity.
3. Play Outside. Exercise does not have to be structured to be effective. Get outside as a family, even if you just throw a ball around the backyard. This is a perfect time of year to go on after dinner walks around the neighborhood, or explore local parks.
4. Find a Maze. Fall themed events at farms and parks are in full swing. Find a fun, age-appropriate maze for the whole family, and get plenty of steps in this weekend! Everyone will have so much fun they won’t realize they are moving.
5. Start planning indoor activities. Fall weather is great, but it is not too soon to find and join an indoor activity. Look for a family or kids exercise class, such as kid’s yoga. Start planning ahead for those rainy days!
With these ideas, getting moving should be fun! Want more ways to stay fit this Fall? Join us every Monday this fall and winter for kid’s yoga at 5 pm. This class is appropriate for kids over 10, beginners included! Or you can work with our Health Coaches on other physical activity suggestions.
Karen L. Leibowitz, MD
Health and Medical Coach
There are many good reasons to include iron rich foods in your child’s diet. The mineral iron is an important nutrient in any healthy diet. Iron enables hemoglobin to carry oxygen in the blood, so that oxygen can get to the body’s tissues and organs. Iron is found in dark leafy greens and meats, and is also added to some foods.
Here’s how to include iron in your child’s healthy diet.
1. How much?
Infants who breastfeed usually get enough iron from their mothers. If not, a doctor can prescribe iron drops. Babies fed iron-fortified formula do not need a supplement. Toddlers 1-3 years old need 7 milligrams a day, kids ages 4-8 need 10 milligrams and kids 9-13 years old need 8 milligrams a day. Teen boys need 11 milligrams of iron a day, and teen girls need 15 milligrams a day. If your child is very active, they made need more iron to replace what they lose, so consult your pediatrician.
2. What is Iron Deficiency?
Teen girls, especially those with heavy periods, can be especially at risk for iron deficiency. Toddlers may also be at risk after they stop breastfeeding or eating iron-rich formula if they do not consume enough iron-rich foods to make up the difference. Iron deficiency can affect growth and may lead to learning and behavioral problems. If not corrected, it can lead to anemia.
3. Making Sure Your Kids Get Enough Iron.
Include iron-rich foods in your child’s diet, such as beans, tofu, lean meat and dark leafy greens. Iron fortified cereals, breads and pastas are also worth including. Also, serve iron-rich foods along with foods containing vitamin C, to help iron be absorbed efficiently.
If you are still concerned that your child is not getting enough iron, consult with our health coaches or pediatric registered dietitian.
Dr. Karen Leibowitz
Health and Medical Coach