Alcohol

WELCOME to June!

We are continuing our "Lifestyle Eduction" journey with a look into Alcohol and it's impact on children. This is written from a Parent's perspective.

As much as parents may not like to think about it, the truth is that many kids and teens try alcohol during their high school and college years, long before it's legal for them to drink. Research has shown that nearly 80% of high school kids have tried alcohol.

Although experimentation with alcohol may be common among kids, it is not safe or legal. It is important to start discussing alcohol use and abuse with your kids at an early age and keep talking about it as they grow up.

Alcohol Abuse: The Effects

Alcohol interferes with a person's perception of reality and ability to make good decisions. This can be particularly hazardous for kids and teens who have less problem-solving and decision-making experience.

Short-term effects of drinking alcohol include:

• distorted vision, hearing, and coordination 
• altered perceptions and emotions 
• impaired judgment, which can lead to accidents, drowning, and other risky behaviors like unsafe sex and drug use 
• bad breath 
• hangovers 

Long-term effects include:

• cirrhosis and cancer of the liver 
• loss of appetite 
• serious vitamin deficiencies 
• stomach ailments 
• heart and central nervous system damage 
• memory loss 
• an increased risk of impotence 
• high risk for overdosing 

How Do I Talk To My Child About Alcohol?

Long before your kids are presented with a chance to drink alcohol, you can increase the chances that they will just say "no."

Childhood is a time of learning and discovery, so it is important to encourage kids to ask questions, even questions that might be hard to answer. Open, honest, age-appropriate communication NOW sets the stage for your kids to come to you later with other difficult topics or problems.

Preschoolers
Although 3 and 4 year-olds are not ready to learn the facts about alcohol or other drugs, they start to develop the decision-making and problem-solving skills they will need at a later date. You can help them develop those skills in some simple ways.

For instance, let toddlers choose their own clothing and don't worry if their choices do not match. This lets them know you think they are capable of making good decisions. Assign simple tasks and let kids know what a big help they are.

Set a good example of the behavior that you want your kids to demonstrate. This is especially true in the preschool years when kids tend to imitate adults' actions as a way of learning. By being active, eating healthy, and drinking responsibly, parents teach their kids important lessons at an early age.

Ages 4 to 7
Kids this age still think and learn mostly by experience and don't have a good understanding of things that will happen in the future. Keep discussions about alcohol in the present tense and relate them to things that kids know and understand. For example, watching TV with your child can provide a chance to talk about advertising messages. Ask about the ads you see and encourage your children to ask questions.

Kids are interested in how their bodies work, so this is a good time to talk about maintaining good health and avoiding substances that might harm the body. Talk about how alcohol hurts a person's ability to see, hear, and walk without tripping; it alters the way people feel; and it makes it hard to judge things like whether the water is too deep or if there is a car coming too close - and it gives people bad breath and a headache! Keep it simple.

Ages 8 to 11
The later elementary school years are a crucial time in which you can influence your child's decisions about alcohol use. Kids at this age tend to love to learn facts, especially strange ones, and are eager to learn how things work and what sources of information are available to them.

It is a good time to openly discuss facts about alcohol: its long and short-term effects and consequences, its physical effects, and why it's especially dangerous for growing bodies.

Kids also can be heavily influenced by friends at this age. Their interests may be determined by what their peers think. So teach your child to say "no" to peer pressure, and discuss the importance of thinking and acting as an individual.

Casual discussions about alcohol and friends can take place at the dinner table as part of your normal conversation: "I've been reading about young kids using alcohol. Do you ever hear about kids using alcohol or other drugs in your school?"

Ages 12 to 17
By the teen years, your kids should know the facts about alcohol and your attitudes and beliefs regarding substance abuse. Use this time to reinforce what you've already taught them and focus on keeping the lines of communication open.

Teens are more likely to engage in risky behavior, and their increasing need for independence may make them want to defy their parents' wishes or instructions. But if you make your teen feel accepted and respected as an individual, you increase the chances that your child will try to be open with you.

Kids want to be liked and accepted by their peers, and they need a certain degree of privacy and trust. Avoid excessive preaching and threats, and instead, emphasize your love and concern. Even when they are annoyed by parental interest and questions, teens still recognize that it comes with the territory.

Teach Them To SAY NO!

Teach kids a variety of approaches to deal with offers of alcohol:

• Encourage them to ask questions. If a drink of any kind is offered, they should ask, "What is it?" and "Where did you get it?" 
• Teach them to say "No, thanks" when an alcoholic drink is offered. 
• Remind them to leave any uncomfortable situation. Make sure they have money for transportation or a phone number where you or another responsible adult can be reached. 
• Teach kids never to accept a ride from someone who has been drinking. Some parents find that offering to pick up their kids from an uncomfortable situation - NO QUESTIONS ASKED - helps encourage kids to be honest and call when they need help. 

Risk Factors

Times of transition, such as the onset of puberty or a parents' divorce, can lead kids to alcohol use. Teach your kids that even when life is upsetting or stressful, drinking alcohol as an escape can make a bad situation much worse.

Kids who have problems with self-control or low self-esteem are more likely to abuse alcohol. They may not believe that they can handle their problems and frustrations without using something to make them feel better.

Kids without a sense of connectedness with their families or who feel different in some way (appearance, economic circumstances, etc.) may also be at risk. Those who find it hard to believe in themselves desperately need the love and support of parents or other family members.

In fact, not wanting to harm the relationships between themselves and the adults who care about them is the most common reason that young people give for not using alcohol and other drugs.

General Tips

Fortunately, parents can do much to protect their kids from using and abusing alcohol:

• Be a good role model. Consider how your use of alcohol or medications may influence your kids. Consider offering only nonalcoholic beverages at parties and other social events to show your kids that you don't need to drink alcohol to have fun. 
• Educate yourself about alcohol so you can be a better teacher. Read and collect information that you can share with kids and other parents. 
• Try to be conscious of how you can help build your child's self-esteem. For example, kids are more likely to feel good about themselves if you emphasize their strengths and positively reinforce healthy behaviors. 
• Teach kids to manage stress in healthy ways, such as by seeking help from a trusted adult or engaging in a favorite activity. 

What Are The Signs? How Do I know?

Despite your efforts, your child may still use and abuse alcohol. How can you tell? Here are some common warning signs:

• the odor of alcohol 
• sudden change in mood or attitude 
• change in attendance or performance at school 
• loss of interest in school, sports, or other activities 
• discipline problems at school 
• withdrawal from family and friends 
• secrecy 
• association with a new group of friends and reluctance to introduce them to you 
• alcohol disappearing from your home 
• depression and developmental difficulties 

It is important not to jump to conclusions based on only one or two signs. Adolescence is a time of change - physically, socially, emotionally, and intellectually. This can lead to erratic behavior and mood swings as kids try to cope with all of these changes.

If your child is using alcohol, there will usually be a cluster of these signs, like changes in friends, behavior, dress, attitude, mood, and grades. If you see a number of changes, look for all explanations by talking to your kids, but don't overlook substance abuse as a possibility.

Other tips to try:

• Keep tabs on where your kids go. 
• Know the parents of your child's friends. 
• Always make sure you have a phone number where you can reach your child. 
• Have kids check in regularly when they are away from home. 
• When spending an extended length of time away from you, your child should check in periodically with a phone call, e-mail, or text message. 

For teens, especially those old enough to drive, consider negotiating and signing a behavioral contract. This contract should spell out the way you expect your child to behave and state the consequences if your teen drives under the influence. Follow through and take the keys away, if necessary.

Make part of the deal with your teen that you and the rest of your family also agree never to drink and drive. Encourage responsible behaviors, such as planning for a designated driver or calling an adult for help rather than driving under the influence.

It is important to keep communication open and expectations reasonable. Connecting responsible actions to freedoms such as a later curfew or a driver's license can be a powerful motivator. Teach your kids that freedom only comes with responsibility. A lesson that should last a lifetime.

Christopher D. Sacks

(Information statistics and advice provided in part by the Nemours foundation and Kids Health)

Relationships

This is our FOURTH Click For Fitness newsletter in May. We published two back to back, The Click Kitchen and The Click Guide.

Then I received some email requests from some of our members. These requests involved some very personal and tragic stories of bullying and abuse, prompting our next newsletter "Bullying" and this one "Relationships".

Click For Fitness attempts once again to tackle this very sensitive issue:

Healthy relationships involve respect, trust, and consideration for the other person. Sadly, some relationships can turn bad. In fact, 1 in 11 high school students report being physically hurt by a date.

People in these unhealthy relationships sometimes mistake the abuse for intense feelings of caring or concern. It can even seem flattering. However, jealousy does not equal caring or affection.

Love involves respect and trust; It doesn't mean constantly worrying about the possible end of the relationship. If you feel nervous or insecure about your relationship, it is important to talk it through with your boyfriend or girlfriend, not try to control their behavior.

What Makes a Healthy Relationship?

Hopefully, you and your significant other are treating each other well. Not sure if that's the case? Take a step back from the dizzying sensation of being swept off your feet and think about whether your relationship has these seven qualities:

• Mutual respect. Does he or she get how cool you are and why? (Watch out if the answer to the first part is yes but only because you're acting like someone you're not!) The key is that your BF or GF is into you for who you are - for your great sense of humor, your love of reality TV, etc. Does your partner listen when you say you're not comfortable doing something and then back off right away? Respect in a relationship means that each person values who the other person is and understands - and would never challenge - the other person's boundaries.

• Trust. You're talking with a guy from French class and your boyfriend walks by. Does he completely lose his cool or keep walking because he knows you'd never cheat on him? It's OK to get a little jealous sometimes - jealousy is a natural emotion. But how a person reacts when feeling jealous is what matters. There's no way you can have a healthy relationship if you don't trust each other.

• Honesty. This one goes hand-in-hand with trust because it's tough to trust someone when one of you isn't being honest. Have you ever caught your girlfriend in a major lie? Like she told you that she had to work on Friday night but it turned out she was at the movies with her friends? The next time she says she has to work, you'll have a lot more trouble believing her and the trust will be on shaky ground.=

• Support. It's not just in bad times that your partner should support you. Some people are great when your whole world is falling apart but can't take being there when things are going right (and vice versa). In a healthy relationship, your significant other is there with a shoulder to cry on when you find out your parents are getting divorced and to celebrate with you when you get the lead in a play.

• Fairness/equality. You need to have give-and-take in your relationship.. Do you take turns choosing which new movie to see? As a couple, do you hang out with your partner's friends as often as you hang out with yours? It's not like you have to keep a running count and make sure things are exactly even. But you'll know if it isn't fair balance. Things get bad really fast when a relationship turns into a power struggle, with one person fighting to get his or her way all the time.

• Separate identities. In a healthy relationship, everyone needs to make compromises. But that doesn't mean you should feel like you're losing out on being yourself. When you started going out, you both had your own lives (families, friends, interests, hobbies, etc.) and that should not change. Neither of you should have to pretend to like something you don't, or give up seeing your friends, or drop out of activities you love. You should feel free to keep developing new talents or interests, making new friends, and moving forward.

• Good communication. You've probably heard lots of stuff about how men and women don't seem to speak the same language. We all know how many different meanings the little phrase "no, nothing is wrong" can have, depending on who's saying it! But what's important is to ask if you're not sure what he or she means, and speak honestly and openly so that the miscommunication is avoided in the first place. Never keep a feeling bottled up because you're afraid it's not what your BF or GF wants to hear or because you worry about sounding silly. If you need some time to think something through before you're ready to talk, the right person will give you some space to do that if you ask.

What Makes A Relationship Unhealthy?

Abuse.

What Is Abuse?

Abuse can be physical, emotional, or sexual. Physical abuse means any form of violence such as hitting, punching, pulling hair, and kicking. Abuse can occur in both dating relationships and friendships.

Emotional abuse (stuff like teasing, bullying, and humiliating others) can be difficult to recognize because it doesn't leave any visible scars. Threats, intimidation, putdowns, and betrayal are all harmful forms of emotional abuse that can really hurt - not just during the time it's happening, but long after.

Sexual abuse can happen to anyone, guy or girl. It's never right to be forced into any type of sexual experience that you don't want. Period.

The first step in getting out of an abusive relationship is to realize that you have the right to be treated with respect and not be physically or emotionally harmed by another person.

Signs of Abuse

Important warning signs that you may be involved in an abusive relationship include when someone:

• Harms you physically in any way, including slapping, pushing, grabbing, shaking, smacking, kicking, and punching
• Tries to control different aspects of your life, such as how you dress, who you hang out with, and what you say
• Frequently humiliates you or makes you feel unworthy (for example, if a partner puts you down but tells you that he or she loves you)
• Threatens to harm you, or harm themselves, if you leave the relationship
• Twists the truth to make you feel you are to blame for your partner's actions
• Demands to know where you are at all times
• Constantly becomes jealous or angry when you want to spend time with your friends

Unwanted sexual advances that make you uncomfortable are also red flags that the relationship needs to focus more on respect. When someone says stuff like "If you loved me, you would . . . " that's also a warning of possible abuse, and is a sign that your partner is trying to manipulate you. A statement like this is controlling and is used by people who are only concerned about getting what they want - not caring about what you want. Trust your intuition. If something does not feel right, it probably is not right.

What Do I Do?

What should you do if you think someone might be abusing you?

If you feel that you love someone but often feel afraid, it's time to get out of the relationship ... FAST. You are worth being treated with respect and you can get help.

First, make sure you're safe. A trusted adult or friend can help. If the person has physically attacked you, don't wait to get medical attention or to call the police. Assault is illegal, and so is rape - even if it's done by someone you are dating.

Avoid the tendency to isolate yourself from your friends and family. You might feel like you have nowhere to turn, or you might be embarrassed about what's been going on, but this is when you need support the most. People like counselors, doctors, teachers, coaches, and friends will want to help you, so let them.

Don't rely on yourself alone to get out of the situation. Friends and family who love and care about you can help you break away. It's important to know that asking for help isn't a sign of weakness. It actually shows that you have a lot of courage and are willing to stand up for yourself. It’s also likely you will need help to break out of a cycle of abuse, especially if you still love the person who has hurt you, or feel guilty about leaving.

Where to Get Help

Ending abuse and violence in teen relationships is a community effort with plenty of people ready to help. The internet will list crisis centers, teen help lines, and abuse hotlines. These organizations have professionally trained staff to listen, understand, and help. In addition, religious leaders, school nurses, teachers, school counselors, doctors, and other health professionals can be sources of support and information.

-Christopher D. Sacks

(This information was provided in part by Kids Health and the information, advice and statistics reviewed by D'Arcy Lyness, PhD and Michelle New, PhD)

Bullying

There has been a lot of talk in the news lately about bullying. Click For Fitness addresses this very serious issue.

Most kids have been teased by a sibling or a friend at some point.

Teasing is not normally harmful when done in a playful, friendly, mutually fun way, and both kids find it funny. But when teasing becomes hurtful, unkind, and constant, it crosses the line into bullying and needs to stop.

The definition of a bully is: A person who is habitually cruel or overbearing, especially to smaller or weaker people.

That is pretty clear but to be more clear: Bullying is intentional tormenting in physical, verbal, or psychological ways. It can range from hitting, shoving, name-calling, threats, and mocking to extorting money and treasured possessions. Some kids bully by shunning others and spreading rumors about them. Others use email, chat rooms, instant messages, social networking websites, and text messages to taunt others or hurt their feelings.

Let's get back to the initial definition: A person who is habitually cruel or overbearing, especially to smaller or weaker people. But WHY?

WHY? Why do kids bully other kids?

Kids bully for a variety of reasons. Sometimes they pick on kids because they need a victim - someone who seems emotionally or physically weaker, or just acts or appears different in some way - to feel more important, popular, or in control. Although some bullies are bigger or stronger than their victims, that is not always the case.

Sometimes kids torment others because that's the way they’ve been treated. They may think their behavior is normal because they come from families or other settings where everyone regularly gets angry, shouts, or calls names. Some popular TV shows even seem to promote meanness - people are "voted off," shunned, or ridiculed for their appearance or lack of talent.

How do I know if my child is being bullied?

Unless your child tells you about bullying or has visible bruises or injuries it can be difficult to figure out if it's happening.

There are some warning signs: Parents might notice kids acting differently, getting anxious, not eating or sleeping well, or skipping the things they usually enjoy. When kids seem moodier or get upset more easily - or when they start avoiding certain situations, like taking the bus to school, it might be because of a bully.

If you suspect bullying but your child is reluctant to open up, find opportunities to bring up the issue in a more roundabout way. For instance, you might see a situation on a TV show and use it as a conversation starter, asking "What do you think of this?" or "What do you think that person should have done?" This might lead to questions such as: "Have you ever seen this happen?" or "Have you ever experienced this?" You can also talk about any past situations you or another family member had at that age to make the issue more accessible and real.

Let your kids know that if they're being bullied or see it happening to someone else, it is important to talk to someone about it, whether it's you, another adult (teacher, school counselor, or family friend), or a sibling.

Communication!

How To Help

If your child tells you about a bully, focus on offering comfort and support. Kids are often reluctant to tell adults about bullying because they feel embarrassed and ashamed that it's happening, or worry that their parents will be disappointed.

Sometimes kids feel like it's their own fault. If they looked or acted differently it wouldn't be happening. They are scared that if the bully finds out that they "talked" it will get worse. Children are worried their parents won't believe them or do anything about it. Some kids worry that their parents will urge them to fight the bully even though their fear makes that impossible.

• Praise your child for being brave enough to talk about it.

• Remind your child that he or she isn't alone. A lot of people, not just children get bullied at some point in their lives.

• Emphasize that it's the bully who is behaving badly, not your child.

• Reassure your child that you will figure out what to do about it together as a family. Sometimes an older sibling or friend can help deal with the situation. It may help your daughter to hear how the older sister she idolizes was teased about her acne and how she dealt with it. An older sibling or friend also might be able to give you some perspective on what's happening at school, or wherever the bullying is taking place, and help you figure out the best solution.

• Take it seriously if your hear that the bullying will get worse if the bully finds out that your child "talked". Sometimes it is useful to approach the bully's parents. In other cases, teachers or counselors are the best ones to contact first. If you've tried those methods and still want to speak to the bullying child's parents, it's best to do so in a context where a school official, such as a counselor, can mediate.

• Many states have bullying laws and policies. Find out about the laws in your community. In certain cases, if you have serious concerns about your child's safety, you may need to contact legal authorities.

For the kids

The key to helping kids is to provide strategies that deal with bullying on an everyday basis and help restore their self-esteem and regain a sense of dignity.

It may be tempting to tell a kid to fight back. After all, you're angry that your child is suffering and maybe you were told to "stand up for yourself" when you were young. You may worry that your child will continue to suffer at the hands of the bully.

Here are some other strategies to discuss with kids that can help improve the situation and make them feel better:

• Avoid the bully and use the buddy system. Use a different bathroom if a bully is nearby and don't go to your locker when there is nobody around. Make sure you have someone with you so that you're not alone with the bully. Buddy up with a friend on the bus, in the hallways, or at recess - wherever the bully is. Offer to do the same for a friend.

• Hold the anger. It's natural to get upset by the bully, but that's what bullies thrive on. It makes them feel more powerful. Practice not reacting. Do not cry, look red or upset. It takes a lot of practice, but it's a useful skill for keeping off of a bully's radar. Sometimes kids find it useful to practice "cool down" strategies such as counting to 10, writing down their angry words, taking deep breaths or walking away. Sometimes the best thing to do is to teach kids to wear a "poker face" until they are clear of any danger (smiling or laughing may provoke the bully).

• Act brave, walk away, and ignore the bully. Firmly and clearly tell the bully to stop, then walk away. Practice ways to ignore the hurtful remarks, like acting uninterested or texting someone on your cell phone. By ignoring the bully, you're showing that you don't care. Eventually, the bully will probably get bored with trying to bother you.

• Tell an adult. Teachers, principals, parents, and lunchroom personnel at school can all help stop bullying.

• Talk about it. Talk to someone you trust, such as a guidance counselor, teacher, sibling, or friend. They may offer some helpful suggestions, and even if they can't fix the situation, it may help you feel a little less alone.

• Remove the incentives. If the bully is demanding your lunch money, start bringing your lunch. If he's trying to get your music player, don't bring it to school.

At home you can lessen the impact of the bullying. Encourage your kids to get together with friends that help build their confidence. Help them meet other kids by joining clubs or sports programs. Find activities that can help a child feel confident and strong. Maybe it's a self-defense class like karate or Kuk Sool Won or other athletic class.

Just remember, as upsetting as bullying can be for you and your family, lots of people and resources are available.

(This information was provided in part by Kids Health www.kidshealth.org and was reviewed by D'Arcy Lyness, PhD)

Additional resources:

National Mental Health Association (NMHA)
http://www.nmha.org
NMHA works to improve the mental health of all Americans through advocacy, education, research, and service.

Tolerance.org
http://www.tolerance.org
Tolerance.org encourages people from all walks of life to fight hate and promote tolerance.

Anti-Defamation League
http://www.adl.org
The mission of this organization is to fight anti-Semitism and bigotry of all kinds.

American Psychological Association (APA)
http://www.apa.org
The APA provides information and education about a variety of mental health issues for people of all ages.

Parent Teacher Association (PTA)
http://www.pta.org
The PTA encourages parental involvement in public schools.

Center for the Prevention of School Violence
http://www.cpsv.org
Established in 1993, the center serves as a resource center for dealing with school violence.

American Academy of Pediatrics (AAP)
http://www.aap.org
The AAP is committed to the health and well-being of infants, adolescents, and young adults. The website offers news articles and tips on health for families.

National Youth Violence Prevention Resource Center (NYVPRC)
http://www.safeyouth.org
NYVPRC was established as a central source of information on prevention and intervention programs, publications, research, and statistics on violence committed by and against children and teens.

National Association of School Psychologists (NASP)
http://www.nasponline.org
The mission of the NASP is to promote educationally and psychologically healthy environments for all children and youth by implementing research-based programs that prevent problems, enhance independence, and promote optimal learning.

U.S. Department of Education
http://www.ed.gov
This government site offers advice, links, homework help, and information for parents, teachers, and students.

Take The First Click!

Christopher D. Sacks

Click Guide

Regular outdoor exercise has been proven to increase children’s physical and mental health. Outdoor activity helps kids maintain a healthy weight, boosts their immunity and bone health, lowers stress and is FUN!

The Click Guide was created to bring kids and their families together to take advantage of America’s great outdoors. Parks, trails, museums, libraries, picnic areas, open fields, lakes, oceans, beaches ... Every city, town and community across this great country has access to the outdoors. More than one-fifth of the land in this country is dedicated to National forests, parks and trails. Why are we inside plugged into a video game console, hooked up to an MP3 and texting, all at the same time no less?

Kids need at least 60 minutes of active and vigorous play each day to stay healthy, and one of the easiest and most enjoyable ways to meet this goal is by playing outside. By linking families to nearby parks, trails and waters – and providing tips and ideas –The Click Guide can help families develop a more active lifestyle.

Click For Fitness will be using the Click Guide to feature different cities and connect families to the many outdoor activities available. We are asking everyone to submit YOUR favorite city.

San Francisco and Manhattan were featured last week:

San Francisco

Manhattan 

BUT, then we got some submissions to Submit YOUR Favorite City.

Harrisburg

Tulsa

WE LOVE THE SUBMISSIONS! Keep them coming.

Click For Fitness and the Click Guide aim to increase opportunities for kids to be physically active and to create new opportunities for families to play together.

Take The First Click!

-Christopher D. Sacks

CLICK KITCHEN

THE CLICK KITCHEN IS NOW OPEN!

Over the past 20 years, childhood obesity rates have more than doubled and are now at epidemic rates. Overweight children and teens are more likely to develop serious health problems such as high cholesterol, high blood pressure, heart disease and type 2 diabetes. If current trends continue, today’s kids could be the first generation to live shorter lives than their parents.

Parents and guardians are key decision-makers when it comes to the nutrition, physical activity and the health needs of their child. Each day, you can take advantage of the healthy choices around you and do little things that can affect your child’s health in a big way.

Let's GET COOKIN'

Click For Fitness has opened the "CLICK KITCHEN" to help you create Healthy, Delicious and Fun recipes for you and your entire family.

How To Get Started

Get your children excited about healthy food: Let them smell, touch, taste, ask questions and try fruits, vegetables, yogurts and other healthy foods in the kitchen. Ask them what they think of the foods and let them know their opinions count.

Get them involved in the kitchen: Let them help you with small, kid-safe jobs in the kitchen such as mixing ingredients. Be sure to thank them for their help.

Give them a say in what they eat: Help your kids make the right food and drink choices from an early age. If they have a say in decisions they will be more excited about what they eat. 

Take them grocery shopping with you: Get your kids involved in shopping decisions. It may take a little more time in the supermarket but it is likely to lead to less tantrums at mealtime.

Keep the junk food out of the house: Your kids can't eat unhealthy snacks if you don't buy them. Kids will moan at first but soon they will get hungry and reach for the apple instead of the chips.

Add healthy food when you can: Find a way to add healthy ingredients to the food your child already enjoys. You can put blueberries in pancakes, chopped fruit on cereal, or small pieces of broccoli in macaroni and cheese.

Sit down together: Try to set aside your meals as family time. Turn off the TV and enjoy eating together.

Keep healthy snacks on hand: Bring healthy snacks when you pick them up from school, after sports practice, and at other times when you know their stomachs will be grumbling.

Make meals healthy and  fun. 

Let's do this together.

SUBMIT your favorite recipes. We will post them on our website and on Facebook. 

*SUBMIT RECIPES HERE*

This is the first submission. We made it. It was DELICIOUS, not to mention HEALTHY and FUN!

Avocado Chicken Wrap

Prep time: 5-10 minutes

What you need:

• Whole-wheat wraps (8 inches)
• 2 cups store-bought rotisserie chicken, shredded
• ½ cup shredded carrots
• 1 avocado, thinly sliced
• 1 cup baby spinach leaves
• ¼ cup of your favorite fat-free/low-fat dressing (about 1 tablespoon per wrap)

Equipment and supplies:

• Cutting board
• Sharp knife
• Measuring cups

What to do:

1. Place wraps side by side on a flat surface. Divide chicken into four portions (about ½ cup each). Place a portion of chicken on each wrap.
2. Top each wrap with carrots, avocado, and spinach. (Have an adult help with the chopping.)
3. Drizzle dressing evenly over each wrap.
4. Roll each wrap up tightly and cut on the diagonal.
5. Serve immediately or wrap tightly in aluminum foil and refrigerate for lunch the next day.
6. Eat and Enjoy

The kitchen is open, come on in: CLICK KITCHEN

Take The First Click!

-Christopher Sacks

Healthy Families

Physical fitness as a family? YES!

Studies show kids that FEEL confident and competent to be physically active WILL BE more physically active. How do they achieve this confidence? How about as a FAMILY. Getting together with family and friends is a GREAT first step toward the goal of physical fitness.

Children need 60 minutes of play with moderate to vigorous activity every day, but it doesn't have to occur all at once. It adds up!

Here are a few activities and steps that you and your family can consider to get started on a path to a healthier lifestyle:

• Give children toys that encourage physical activity, such as balls, kites and jump ropes. 
• Encourage children to join a sports team or try a new physical activity. 
• Limit TV time and keep the TV out of the child’s bedroom. 
• Take the stairs instead of the elevator. 
• Walk around the block after a meal. 
• Make a new house rule: no sitting still during television commercials. Create a game. How many sit-ups can you do during the break? 
• Find time to spend together doing a fun activity. Plan a family park day, swim day or bike day. I'm still talking about family bike rides. I saw them ALL THE TIME when I was a kid. 
• Talk to your children’s principal or write a letter to your district superintendent to incorporate more physical education in schools. 
• Encourage schools to hold recess prior to lunch to increase physical activity before mealtime. 
• Volunteer to help with after school physical activity programs or sports teams. 
• Be sure that children get the sleep they need. Most children under age five need to sleep 11 hours or more per day, children age five to 10 need 10 hours of sleep or more per day, and children over age 10 need at least nine hours per day. 

What About Nutrition?

A busy family can benefit from food that's nutritious AND easy to eat on-the-go, like fresh fruits and vegetables. Fruits and vegetables are a natural source of energy and give bodies the nutrients they need to keep moving.

Think Color

Fruits and vegetables are great sources of many vitamins and minerals and can help prevent chronic diseases. Try eating fruits and vegetables of different colors to give your family a wide range of valuable nutrients like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions. Encourage children to try new fruits and vegetables regularly.

Children and families tend to consume more of the foods that they can easily access. Keep fruits and vegetables within reach and you’re more likely to make healthy choices.

Tip: Replace a candy dish with a fruit bowl.

Tip: Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of the freezer. Move the healthy food to the front at eye level.

Ideas to Eat More Fruits and Vegetables Everyday

Eat fruit raw to enjoy its natural sweetness.

Canned or frozen fruits and vegetables are good options when fresh produce is not available. Be careful to choose those without added sugar, syrup or cream sauces.

Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit. It’s better to eat the whole fruit because it contains the added fiber that helps you feel full.

It is going to take a combined effort. Lots of small changes. It is easy to take your family out to lunch for burgers and fries. Maybe go to a movie and have some candy or soda. Grab some "quick food" on the way home. Eat dinner in front of the TV. Let your kids play video games while you do something separately. That is a typical weekend for a lot of families. BUT WHAT IF ... What if you planned a day out? Packed a picnic. Rode your bikes to the park. Played catch. Rode back home and had dinner at a table and TALKED. Perhaps even going to bed at a reasonable hour for a change. Is that really HARDER? I don't think so. It might be a bit of a shift in thinking. But shifts can be a good thing ...

-Christopher Sacks

Start Some Good

Collective cooperation. Attention and trust by people who network and pool their money and other resources together to support efforts initiated by other people or organizations. 


What is all this jazz?


CROWDFUNDING!

Click For Fitness is  a "boots on the ground" company. We hold seminars, work with Michelle Obama's "Let's Move" campaign and will be working with the school districts in and around the San Francisco Bay Area. We rely entirely on donations and grants.

We had an idea. GET KIDS MOVING AGAIN! What if we could give kids a choice. A CHANCE!

We want to put basketballs, soccer balls and footballs into the hands of 1,000 children. Give them the choice to "unplug" and TAKE THE FIRST CLICK FOR FITNESS!

But how? 1,000 balls is a LOT of money.

Enter "Start Some Good".

Start Some Good empowers people from around the world to become social innovators. By connecting social entrepreneurs with the financial and intellectual capital they need to transform an idea for improving the world into a reality, Start Some Good can turn ideas into action and impact.

There are no shortage of problems in the world, and no shortage of people with ideas to address them, yet they lack the resources that they need to get started. Start Some Good provides social entrepreneurs with a platform to raise start-up funds and build a community of supporters -- all in a fun, engaging and community-driven way. Their site taps into the power of the crowd, allowing social entrepreneurs to ask for small amounts of money from supporters from around the world, and gives them the tools to update their supporters, provide unique rewards in exchange for support and run multiple campaigns over time.

Start Some Good has taken the crowdfunding model -- which is growing in popularity world-wide -- and customized it to reflect the unique needs of social entrepreneurs.

"AWESOME", as Alex Budak (Co-Founder and Chief Starter Of Good) would say.

Start Some Good has afforded Click For Fitness the opportunity to make this dream we have into a REALITY!

Start Some Good and their unique crowdfunding model is giving children the choice and the CHANCE to take the first Click For Fitness.

Please visit our Campaign on Start Some Good today and make a generous donation to help battle the Childhood Obesity epidemic.

TAKE THE FIRST CLICK!

-Christopher Sacks