iKi - Bringing Health and Wellness to Regional and Remote Communities
With obesity on the rise amongst all ages, particularly children, we thought it would be great to share the thoughts of one of the most progressive Kids’ Fitness experts in Australia – Kim Macrae of Iki.
I’ve known Kim ever since I started working in the Fitness Industry and the thing that stands out for me is his passion to take the health and wellness message beyond major metropolitan areas to remote and regional communities – area’s often overlooked and neglected.
Kim, a former teacher and fitness instructor, started iKi in regional NSW almost two decades ago and since then has made a huge impact on the health and wellness of countless people.
I’m not a huge fan of the Daily Telegraph but couldn’t help but be a little disturbed by a recent article which highlighted the influence of the media on kids – ‘Little girls the new sex objects 07/10/09.’
The article reported that many young girls “by the age of 6 were transforming themselves into sexualised ‘mini-adults’ by wearing bras, nail polish and lipstick, and are requiring psychological help in increasing numbers.” Great!
But how can this be? How can kids be so heavily influenced, or should I say infiltrated, by the media that we are in essence altering childhood development?
I believe it’s a simple answer – it’s the ‘fabric’ of the media we accept and our ease of access to it.
Let me clarify what I mean when I use the term media. I’m referring to traditional media such as film, television, radio, newspapers and magazine’s, and new media such as the internet including Facebook, Twitter and YouTube. The growth of new media has been astounding and all traditional media outlets are rushing to embrace it – or perish as media mogul Rupert Murdoch warned
Never before have we had such instantaneous and easy access to information. The internet/information age is transforming how we interact with our world, and it’s also transforming how we see our world – which to me is an often overlooked part of the equation. We need to look at the focus we put on the bad news, as much as the bad news!
This fast moving media beast is almost unrecognisable from what it was even 10 years ago. We now have ‘citizen journalists’ videoing some of the latest incidents on their mobiles and uploading them on YouTube or selling the footage to television networks. A recent example was when Michael Jackson died and within minutes it had been reported and images of his body was displayed on TV and all from someone’s mobile phone – not a reporter, it was John Q Public.
I’ll be straight up; I’m a big fan of new media in the sense that it broadens the voice and opportunity for people to be more engaged in their world. We now have a media environment where the motivated can easily challenge the prevailing wisdom across multiple forums, and with this comes an opportunity not just for the media to be more accountable, but also for politicians and other public figures to be also. There really is nowhere to hide anymore and that’s not necessarily a bad thing – if it’s not abused.
Once a story used to be written or shown on TV, syndicated if lucky, and mostly it just disappeared into the dustbin of history. Now it will be on YouTube, or on blogs, or rehashed for months or years, only to appear years later and go through the same process all over again. Hey I bet David Lettermen is wishing it was the good ole’ days?
As with all change we are adapting to the new environment, but in terms of our kids I really think it is about not whether this is happening, whether it’s a good thing, for it’s only going to get bigger!
What is a bigger concern for me as a parent is I don’t want my son to grow up in a world where the dominant fabric of the media is negative. I’m happy that he has all this incredible information resources at his fingertips, but I don’t want him to be sucked into believing that the world is an evil place. It’s not! Yes I know evil exists, yes I know there are paedophiles about, but if you were to log on to either the SMH Online or The Age you’d think bad things are the only things that happen in our world.
Recently we’ve had the debate about the Government Net Filter or Net Alert. There were cries of censorship, that it was an intrusion on our rights to know everything. What it really said to me was that we have such a shocking attraction to ugliness that we need to be saved from ourselves. Sure we need to filter out child pornography or any degrading sexual exploitation but just as much we need to question how much information is enough. When does it become a destructive element to the overall wellbeing of our society?
I want to bring your attention to an article that was in the SMH today (Bridge Fall: Brother’s Plea 07/10/09). It was about the awful story of a jilted father who threw his daughter over a bridge in Victoria. We are reliving this horror again today, but this time we are being told of the awful despair her brother felt. My heart breaks when reading this BUT is that not the intention of the article? It’s not really news, its basically information designed to make you feel bad, and just maybe news outlets believe that is the best way to get you to log on or purchase a paper?
So the question I ask is this, as much as it is important to protect your kids from the proliferation of pornography, violence etc, is it perhaps just as important to discourage them from watching the news or being too ‘informed’.
At least until there are truly more people in the media dedicated to showing the world in its truer state.
Do your own test, log onto any online newspaper and scan the front page. How much is truly essential news and how much of it is really worth knowing? I sort of think on reflection you might agree – there’s not a lot we couldn’t do without!
Adrian Buckley – Dad.
For more information or to contact email adrian@fitforlifeonline.com.au
With a recent 2009 Australian Institute of Health and Welfare national report card finding a whopping 78 per cent of 4-8 year olds, 86 per cent of 9-13 year olds, and 95 per cent of 14-16 year olds are not eating the recommended daily servings of vegetables. Even worse if you take out potatoes, which most kids eat as chips, and the percentage of kids not getting the nutrition they need jumps to 97, 98 and 100 per cent respectively. We thought it was time for a reminder list of Good Healthy Snacks – desperately needed it seems!
What’s a snack, anyway?
Well the dictionary states it’s ‘food eaten between regular meals’; maybe they should add when you’re hungry, thirsty, or bored, or in just in the habit of snacking. But for those times of day when you or your child really do need some additional sustenance, we’ve put together some ideas to help.
Fruits and vegetables are Mother Nature’s perfect convenience food. There are no artificial colours or flavourings, no added sugars, hydrogenated oils, MSG or artificial sweeteners.
With the previously highlighted statistics showing how few kids eat the recommended 5 servings of fruits and veggies each day; these should be your first choice for snacks. Beyond fruits and vegetables, the whole grains, dried fruits and nuts on our list also provide good snack alternatives.
Most kids love to experiment in the kitchen, so whenever possible, let them help make the snack. Skip the microwave popcorn and pop it yourself (in a pot with some grape-seed oil or air-popped). Mix your own trail mix with organic ingredients. We’ve offered several ‘power combos’ on our list for you to make together.
Choosing real food, not food products, should be your goal. If you have to buy packaged snacks, select those products with the fewest number of ingredients, avoiding additives. Avoid food products with high fructose, corn syrup or other unhealthy ingredients. For a full list visit our website at www.betterschoolfood.org. Keep in mind that ingredients change over time, so read labels. If you can, organic and less processed is best.
The best snacks satisfy hunger while helping to meet our daily dietary needs. Choose snacks that pack a nutritional punch. Accompany them with lots of water and you’ll see the kids through until the next meal!
And now for the Better School Food Snack List:
Fruits:
apples – slices
bananas
blueberries
diced rockmelon
cherries
grapes- quartered
kiwis - sliced
orange wedges
pomegranate seeds
strawberries
raspberries
diced watermelon.
Vegetables and Dips:
baby carrots
cucumber slices/sticks
baby tomatoes
capsicum – sliced with the white flesh removed
snow peas
edamame
guacamole
hummus
baba ganoush
white bean dip
salsa.
Grains:
whole grain crackers
tortillas
corn chips
homemade popcorn
low fat muesli bars
spelt pretzels
honey wheat pretzels
sweet potato crisps
fruit/nut mix bars
granola bars
rice cakes
crisp flat breads.
Dried Fruits and Nuts:
apples
apricots
raisins
mangos
almonds/ butter
cashews/butter
peanut butter
pecans
trail mix
sunflower seeds
walnuts.
Beverages:
water
sparkling water
milk – antibiotic/hormone free
herbal ice teas – add lemon, orange or mint)
100% fruit juice but not too much.
Power Combos:
yogurt with fruit
tortilla roll ups
(fill with either eggs/cheese/turkey)
banana with peanut butter
cucumber with almond butter
homemade smoothies
salsa & corn chips
carrots & hummus
peppers & white bean dip
baba ganoush & cucumber
sprouted grain bread with
sliced avocado.
If you can, we recommend buying organic!
Better School Food is a group of dedicated parents, educators and health professionals based in the US committed to working with local communities to improve meals and increase awareness of the connection between good food, good health and a student's ability to learn effectively.
For more great info visit www.betterschoolfood.org
Activity Ideas for Pre-Schoolers (3 - 5 year olds)
In our toddlers (1- 3 year olds) article we spoke about your child’s developmental milestones and those specific to the toddler age group. In this article we will revisit some of those milestones and show you the progression to which your child should take as they develop through the pre-school phase.
During this period of growth we aim to build strong foundations for basic motor skills. Infants gradually develop voluntary control over their movements and their motor development can be due to a number of things such as maturation, both physically and mentally, as well as the activity experiences they have been exposed to. If a child is brought up in an inactive home environment there is negative flow-ons to the child’s development – the mantra is to be active with your kids, good for them and good for you.
It’s important to understand what your pre-schooler can handle. They should participate in fun, challenging activities that encourage building on their basic foundation skills, like running, skipping and jumping, into more complex moves like hopping, skipping with a rope or hula hoop, and throwing and catching ball, or running while kicking a ball. The most important thing to remember is while we must challenge them, do not push beyond their abilities or you could jeopardize their confidence in that skill for later in life.
As mentioned in previous articles developmental milestones are a set of age-specific tasks that most children can do at a certain age. However, remember that every child is unique and these milestones are guides only. The milestones that are listed for each age group, is additional to the skills of the previous age group.
By the time they reach 4 and 5 they have loads of energy to master motor skills and absolutely love to try new things and show you how clever they are at doing them. Take advantage of your child's natural tendency to be active. Staying fit will help improve kids' self-esteem and decrease the risk of serious illnesses later in life.
And by the end of 3 years of age they should:
• Climb well
• Walk up and down stairs, alternating feet
• Kick a ball
• Run easily
• Pedal a tricycle
• Bend over easily without falling.
And by the end of 4 years of age they can:
• Hop and stand on 1 foot for up to 5 seconds
• Go upstairs and downstairs without support
• Kick a ball forward
• Throw a ball overhand
• Catch a bouncing ball most of the time
• Move forward and backward with agility.
And by the end of 5 years of age they can:
• Stand on 1 foot for 10 seconds or longer
• Hop and do somersaults
• Swing and climb
• Maybe able to skip with a rope or hula hoop
• May move side to side with agility.
I’m often asked what the difference between structured and unstructured playtime is, and which is better for your child?
That's a bit like asking, “Which is better, fruits or vegetables?” Someone who eats healthily is going to have both without even thinking about it. If you’re providing plenty of playtime opportunities for your child, then both kinds of play are taking place.
Structured play has a set of rules with specific objectives. Most games fall under the category of structured play. Organized sports such as netball, soccer, hockey, tennis etc are all examples of structured activities. For pre-schoolers some examples of structured activities are dance lessons, gymnastics and Kindygym or Gymberoo or fitness sessions at your local health and leisure facility, or even a program that has been implemented into your child’s pre-school. Generally speaking, when your child is engaging in structured play, she is seeking the most efficient way to achieve pre-existing objectives.
Unstructured play is open-ended with unlimited possibilities. Playing with blocks is unstructured play. So is coloring, drawing or painting on blank paper. Letting them explore their backyard or a local park, then even add some equipment like different types of balls or structures to climb on allows them to develop in their own way and to make their own decisions about their activity they are going to play. Inventing games to play is unstructured activity. So is running around the playground or park. Generally speaking, when your child is engaging in unstructured play, they are in the process of establishing their own objectives. It is usually much more imaginative play.
A consideration more important than structured vs. unstructured play is to ask whether the activity holds your child's full attention, that they are having fun while learning new skills or just improving skills they already have. We all know that a young child has a limited attention span and their most basic personal need in terms of play is that it’s fun. With that as a guideline and an awareness of what kind of development milestones your pre-schooler should be achieving just have fun with them, make sure they are too and be aware of developmental guidelines but not hung up on them.
Enjoy!
Liz Wells
Fit Kid Australia Pty Ltd
For more information or to contact Liz email liz@fitforlifeonline.com.au
Bibliography and Resources:
www.chw.edu.au
www.kidshealth.org
www.med.umich.edu/1Libr/yourchild/devmile.htm
Berndt, Thomas.J Child Development 1992
Understanding the Causes of Childhood Obesity
Getting kids off to the best start in life.
As owner of Kids Exercise, Sue Cutbill is increasingly dealing with kids showing early signs of obesity, and she wants to do something about it!
Moving to Australia from the UK 6 years ago with 2 sickly young boys was when her passion for being active and healthy eating began. Due to the congenital kidney defects of her 2 older sons, Sue always made sure the boys only ate and drank healthily. It was this, combined with access to the great Australian outdoors, which turned the boys’ health around. Although they will always have regular hospital checks, her whole family’s quality of life have skyrocketed because of their healthier way of life.
We asked her to share her insights into childhood obesity.
Obesity and being overweight are complex issues, but put simply putting on weight is an imbalance between what goes in, and how much we do to burn it off.
Research shows that 1 in 4 Australian school-aged children are overweight or obese. Being overweight and obesity is a massive problem in Australia.
Parents play a key role in the management of childhood weight problems and obesity. Early identification and management of weight problems and obesity in childhood is more likely to prevent long term weight and health problems.
The best way to deal with this problem is to prevent it happening in the first place, secondly if it has happened, early treatment and strategies to deal with weight problems is essential.
One of the problems today is our perception of what the weight of an average child should be has increased. It can be difficult for parents to objectively look at their child and work out whether they are carrying too much weight or not.
Westmead Children’s Hospital fact sheet lists the following as signs that children may have a weight problem:
• If they wear clothes that are much larger than their age (more than 2 sizes above their age)
• If they are much bigger than the other children in their class at school
• If they watch more than 3 hours of television each day
• If they eat just as much or more than adults
• If they eat takeaway food more than twice a week
• If they get very puffed when doing physical activity
• If they constantly say they are hungry or are always looking for food.
Risk factors include:
• Food choices – eating high fat and sugary foods instead of healthier options.
• Lack of physical activity – kids are less active than they were in the past.
• Spending a lot of time on sedentary pursuits – on average, in Australia children watch, around 2½ hours of television a day, as well as spending time using computers and other electronic games. These activities are replacing active ones.
• Overweight parents – eating patterns of a family can have a major influence on whether children maintain a healthy weight. Some overweight parents may be less concerned about their children also being overweight than parents who have a healthy weight.
• Genetics – some rare gene disorders cause severe childhood obesity, while other genes acting together probably make some children more susceptible to obesity. If there is a family tendency to become overweight, parents need to be even more aware of making healthy food choices for the whole family.
Today we have physical activity competing with computers, computer games, Facebook, DVD’s to name just a few. No wonder our kids aren’t getting enough of the great outdoors. We also have easy access to take-away foods, snack-foods, pre-packaged foods which are loaded with salt, sugar and fat.
Research shows we tend to underestimate what we eat and overestimate how much exercise we do. If your child is putting on extra kilos it’s a good idea to start out by keeping a daily log of what is being eaten and what drinks are being consumed. This makes it much easier to pick out the obvious problem areas to deal with first.
As parents we are constantly bombarded by figures and statistics about childhood obesity, as well as messages about more physical activity. There is so much information that the whole subject has become very confusing and parents are left not really knowing how to tackle the issue.
School holidays are also times when the daily routine alters, and it’s when a lot of children pile on the weight. Activities stop and there is more time and opportunity for fizzy drinks, junk food and sitting on the sofa watching day time television. Use this time to get your kids into the garden or get them into an active holiday program.
It’s true that some children do have a predisposition to gaining weight and there are others that can eat anything without any outward side effect. The bottom line is that whether your child puts on weight easily or not, eating healthily is important.
So what can we do?
Children are driven by fun. If something is seen as fun, the chances are you have their attention. The secret to helping our children with the changes to eat more healthily, and to incorporate more activity into their lives, is making it fun. In dealing with a child who is overweight, it’s best to emphasise getting fit rather than emphasising weight. It is also important to be a good role model, show that you are supporting your child, get the whole family involved, it will do everyone a lot of good.
Regular physical activity is a priority for children, overweight or not, and dietary changes alone will not be enough to help a child lose weight. Regular physical activity does not necessarily mean organised sport. There are lots of ways to include physical exercise into your child’s life, and it’s important to be realistic if you are going to be successful. Make the goals achievable – life is busy and you need to be able to include it as part of your routine.
I’m not for a minute saying that making changes is easy, but it’s important, for the long-term health of your overweight child, that you put some time into helping them make changes to their daily routines.
Ideas to get your children moving:
• Encourage your child to be active before they sit down and do their homework
• Have skipping robes, balls, bats etc easily accessible
• Encourage bike riding, skate boarding, scootering
• If possible and practical, walk to and from school a couple of days a week
• Go for a walk as a family over the weekends or in the evenings
• A trampoline is a great form of exercise, if you don’t have a yard big enough for one, try and get a mini exercise one, you can get them very inexpensively second hand
• Have days where the television does not go on after school.
Some simple changes to make to your child’s diet:
• Limit or stop access to fizzy drinks and juices, both of which are full of sugar. One bottle of fizzy drink can have up to nine teaspoons of sugar
• Never use food as a reward – especially junk food like chips, sweets, donuts etc
• Cut down or stop pre-packaged snacks – offer a piece of fruit or a sandwich – lots of the snacks available are full of fat and sugar
• Try and cut down on take-away, pre-packaged food and don’t let your children snack while they are watching TV
• Use multi-grain or wholemeal bread.
• Encourage your child to eat fruit and vegetables – be persistent
• Remove the skin on chicken before eating, trim fat off meat
• Make sure your children do not skip meals, especially breakfast – this slows down the metabolism.
When offering food choices, make sure the choices you’re giving are balanced. Don’t offer a packet of chips or a piece of fruit – a burger or a ham and salad sandwich. Often the less nutritious item is the first choice for kids! Make sure your choices are balanced e.g. a ham sandwich or a piece of fruit.
The more nutritious the foods your child consumes, the more satisfied they will be, for longer. If you have a meal of junk-food, your body will crave more food to try and get the nutrition it needs, if you then eat more junk-food, the cycle goes on and on, so your child ends up consuming a lot of empty calories.
In summary, if you have a child that fits into the overweight or obese category:
1. Get them checked over by a G.P who will work out your child’s BMI (body mass index).
2. If you are unable to motivate your child or find the time to get them active, find a fun kids fitness group – it’s a great motivator when there are others doing the same thing.
3. Keep a log for 2 weeks of everything they eat and drink.
4. Start by cutting out the fizzy drinks and fruit juices (freshly squeezed at home is fine).
5. Drink water – start the morning routine with a large glass of water with breakfast, make sure they go off to school with a good sized water bottle.
6. Cut out pre-packaged snacks – or check their fat and sugar content.
7. Make sure that fruit and vegetables are included in their daily diet – if your child doesn’t like fruit and vegetables, just keep presenting them, it sometimes takes 8 – 10 presentations before children will try them, and their bodies really do need them.
8. Keep a check on portion sizes.
9. Don’t let your child eat in front of the television, they do not concentrate on the eating and therefore tend to over eat.
10. Start looking at food labels, there is many foods marketed to kids as being healthy and are far from it.
11. Ask for help, you are not alone. The process of change can be very daunting and can be made easier by talking about it.
Always remember a child of a healthy weight is much more likely to be happier, and carry good exercise and eating patterns into teenage years.
Sue is Director of Kids Exercise – a qualified Personal Trainer and can be contacted at www.kidzexercise.com.au
Physical Activity Ideas for Toddlers (1 to 3 year olds)
How much do toddlers need?
I’m often asked whether toddlers need structured activities or should they be exposed to more creative, make-believe, and imaginative play with fewer boundaries?
As a parent and International Kids’ Fitness Presenter I’ve observed many parents enthusiastically provide activity after activity for their toddler, many worried they don’t provide enough structured, organised activity for their child’s development.
There are lots of great structured activity programs out there, many providing loads of great opportunities for kids to be physically active and gain an appreciation for their bodily movements simply through having fun. However, there is also such a thing as overdoing it, but at what point is that boundary drawn? While toddlers definitely benefit from structured activities, remember their age and keep it in perspective. I believe that toddlers need a balance between structured and unstructured play. Whether that’s provided by you or in a class of some sort will be up to you, and the needs you see for your child. Before you can decide what’s right for your child, think about the different developmental milestones of every child.
Developmental milestones are a set of age-specific tasks that most children can do at a specific age. However, remember that every child is unique and these milestones are guides only.
By the end of 12 months you are looking to see if your child:
• Reaches sitting position without assistance
• Crawls forward on their belly
• Assumes hands-and-knees position
• Creeps on hands-and-knees
• Transitions from sitting to crawling or prone (lying on stomach) position
• Can pull themselves up to a standing position
• Walks holding on to furniture
• Stands momentarily without support
• May walk two or three steps without support.
By the end of 2 years of age you are looking to see if your child:
• Walks alone
• Pulls toys behind while walking
• Carries large toy or several toys while walking
• Begins to run
• Stands on tiptoe
• Kicks a ball
• Climbs onto and down from furniture unassisted
• Walks up and down stairs holding on to support
• Take steps backward.
And by the end of 3 years of age that they can:
• Climbs well
• Walks up and down stairs, alternating feet
• Kicks a ball
• Runs easily
• Pedals tricycle
• Bends over easily without falling.
Unstructured playtime is learning time where they can be free to play, express their own behaviour and explores new learning patterns. Creating structures in your backyard, inviting other children around to play and having a family pet can all contribute to their development. It’s during this time that toddlers often learn how things work, develop problem solving and imagination, and refine skills that they’ve already learned. And on top of all this, they get to just be a kid! Start introducing your children to parks with climbing gyms or have smaller climbing equipment in your yard to encourage strength, coordination and balance. Just ensure you keep a watchful eye on them.
Here are some basic ideas for building toddler learning skills in a fun way at home!
Cubby houses: Divide the back yard into four areas by using rope, bricks or pavers (something that they can identify as a pretend wall). These areas will be different cubby houses. Tip: put a picture of an animal or fruit in each area so they know where they are up to. In each cubby house place an activity they must do for a set time or put some favourite music on that they work to until it stops. They then move to the next cubby house to complete the next task.
Some ideas that you could use in the individual cubby houses are:
- Balloons on a string that can be tied to their wrist, they can practice skills such as bouncing and catching, kicking and throwing skills.
- A hula hoop is another great tool as it helps them practice skipping, jumping and of course having fun trying to hula.
- Small softballs and a bucket: get them to stand in a hula hoop and throw the ball into the bucket which is placed a short distance away, this allows them to practice throwing and accuracy.
- A mini trampoline is always great fun and an excellent strength and cardio workout, or a hopper (a large fitball with handles on them), these are fantastic for body awareness, balance and coordination.
Balloon activities: Blow up a few balloons for each child and encourage them to throw them in the air, catch and kick them. Depending on the age of the child balloons can be used to throw, catch, kick or hit with a fly swatter. If you have a waste paper basket of ample size they can also try to throw the balloon into the basket to mimic a mini game of basketball. A great alternative to a balloon is a rolled up newspaper to be used as a mini-basketball.
For older or more experienced children tie a rope across 2 points to create a mini net for them to throw or hit over. Play hot potato with the balloons where the child has to try to keep the balloon off the ground for as long as possible. As they get older and develop some of these skills you can progress to soft balls.
As balloons move through space much slower than balls it’s a great cognitive learning experience too, as they learn to judge the time it takes for the balloon to fall. Try a range of soft balls of different sizes so that children can learn about size and shape at the same time. For example when they kick a balloon versus a ball they will soon learn the different force that’s required for each in order to achieve a similar distance.
Balance: Definitely a skill that this age group needs to accomplish. Start with a rope on the grass and get them to practice walking along it, then you can progress to a line of bricks or pavers or a balance beam of some sort. Just practicing balancing on one leg, then the other leg is an achievement and helps strengthen their legs and ankles and control their body.
Musical statues: Similar to musical chairs. Ask the children to move to music and then stop in any position they like when the music stops. It’s meant to be fun so they can be as creative as they like! The child who moves first is out of the game (if you feel the children are ready for that otherwise you can just keep playing until the song finishes).
When they have got used to the game introduce extra skills, for example, jumping, hopping or skipping. The hopping and skipping is fun because when the music stops they have to finish balanced on one leg!
Treasure hunt: Be creative with this one! You can use anything you want as treasure and how difficult you make it will depend on the age of the child. It’s also fun to provide each child with a bucket to keep the treasures as they find them!
Most of all if you enjoy it, they will too – have fun!
Liz Wells
Fitkid Australia Pty Ltd
For more information or to contact Liz email liz@fitforlifeonline.com.au
Football – The Beautiful Game for Kids
Okay, I admit I’m a little biased, well maybe a little more than a little, I love football (let’s call it soccer for this article just to keep it easy), and even worse for some I’m also a Manchester United fan! When I first joined Harbord Diggers SC on the Northern Beaches of Sydney as a 6 year old you were either Liverpool or Manchester United on the training paddock and well…I was Manchester United. It stuck.
On reflecting on over 30 years of following soccer, there is something quite instructive about our love of those 2 particular teams, and how the game in this country evolved to replicate the English game in so many ways. In Australia we were so influenced by the English game we sort of became a colonial soccer outpost. There are commentators such as chief football analyst Craig Foster on SBS, who’d suggest that this tactically hindered Australia, and on some levels he is right.
Yet there is another argument, and that is though we on a ‘tactical’ level embraced the more basic approach to the game, the English style of quick movement, long passing, super fit players, but with questionable skills, we’ve still produced some amazing players for a country of our population.
Harry Kewell, Mark Schwarzer, Tim Cahill, Lucas Neill et al. The majority of our ‘superstar’ players have made their reputations in the English leagues, but slowly we’re seeing the emergence of players like Mark Bresciano, Carl Valeri, Jason Culina and Bruce Djite who have all excelled in continental leagues – hey even Harry Kewell is playing his best ever football in Turkey.
Things are evolving and there are some soon to be major changes at the grassroots level which are going to have a huge impact on the most popular team sport in the land. These changes are going to have greatest impact on the biggest growth area in particular, and that is amongst the junior kids who play the game.
Before I go any further, let me give you a bit of an idea of how soccer sits in our sporting landscape. According to the Australian Bureau of Statistics (ABS) soccer is the most popular team sport globally and in Australia it’s no different. In 2005-06 Australia participation levels for people over the age of 15 (it’s even higher in junior sports) had soccer at 419,600 and its closest competitor was AFL at 268,700.
In terms of kids aged between the ages of 15-17 the gap was huge. Over 127,000 players as opposed to the next closest of AFL, again at just over 62,000. In terms of junior participation the gap between soccer and the other codes is even larger.
There is no denying that soccer is on the way up in this country, whereas some codes are falling in participation rates – why?
As a parent who is looking at organised sport for my 6 year old there are lots of reasons why soccer is particularly appealing.
Soccer is inherently a non-violent game. Yes, it is a body contact sport but the chances of serious injury in soccer are far less than in heavy body contact sports like AFL, Rugby League and Rugby Union.
There is also the ‘culture’ aspect of the game, and an example of when sports culture goes bad is Rugby League, where over the last few years there has been scandal after scandal. I really enjoy Rugby League, played it at school and watch it on the weekends, but as a Dad I despair at some of the somewhat caveman attitudes of the players, administrators and commentators.
The big issue for all rival codes at the junior level is that a lot of mum’s in particular would much rather see their boys emulating a Harry Kewell or a Mark Schwarzer than say the Cronulla Shark’s Paul Gallen.
Beyond the image of the game is the fact that soccer is an incredible game for developing coordination, skills, and overall athleticism. It’s a game that also allows for many body shapes and precludes none.
Barcelona’s Lionel Messi who carved up my beloved Manchester United in the 09 Champions League final is only 169cms (5ft 7in). It’s a game where skill, speed and ability triumphs over physical size.
There is also now a legitimate pathway to the elite levels of participation through the A-League, and most importantly there is a new uniformed approach to skills training that has been endorsed and rolled out by Football Federation of Australia over the next few years.
This involves the unveiling of a new skills based, National Football Curriculum (NFC). As Football Federation Australia CEO Ben Buckley stated:
“It sets the blueprint for the quality and style of Australian football for the future and aims to significantly improve our skill levels.”
“It is the first time we have had a national curriculum which sets the basis for the development of all young players and coaches, whether at community or elite level.”
“The key objective is to create a talented player development program that emphasises skill and sustains international success for generations to come, as well as a coach development system that produces quality coaches who are able to implement the curriculum and realise similar goals.”
So what does this mean for a parent looking at getting their child involved in soccer?
Mostly, the days of watching a bunch of kids chasing after a ball with dust flying all around them is coming to a close.
Moving forward junior coaches will be expected to implement higher levels of skills based training and will be encouraged to produce a proactive style of playing that corresponds with the Australian competitive nature. In essence the NFC looks to combine our inherent combative nature with equal levels of skill.
Training in my day was running around the oval 4 times, a few shots at goal, and then shirts on vs shirts off scratch game. From now on we will see the “integration and mutual dependency of physical conditioning with football training so that they are not separated”. Coach Education Programs will be reviewed in each state to reflect the goals of the NFC.
So in summary what we will see in the future is a much more centralised, professional approach to the game where all kids will be taught from the same book. Australian kids will be encouraged to hold onto our gritty way of playing but also develop silky skills.
If you have an elite child they will be identified quickly and their pathway to higher levels of representation will be coordinated at a much better level. It’s a wonderful outcome for soccer playing kids in this country, and if you’re very lucky your child could lead a fantastic life as a professional footballer in any of the major leagues in the world.
If you want to find out more about the NFC and how to get your child involved in more skills based training go to www.footballaustralia.com.au and look for your local state federation. There are lots of fantastic coaching programs available, so get active.
Enjoy!
Adrian Buckley – Dad.
For more information or to contact email adrian@fitforlifeonline.com.au
Nutritional Ideas For The Elite Child
Do you have a child that is playing a lot of sport or intends to?
My baby boy is a 15yr 194cm (6ft 4in) size 14 shoe wearing representative basketball player, and I would like a dollar for every time a parent of a child, doing a lot of sport, has come up to me asking for advice of one kind or another.
Most parents want to feed their youth athletes better but just don’t know what components of good nutrient-rich foods are. Sometimes parents also are unaware of the importance of planning correctly so that these nutrients work effectively and efficiently for the athlete. Parents often ask me what the appropriate food is for their child and the game starts in 30 minutes! At that point nothing is really going to help that child in that particular event. We as parents have a responsibility to fuel and hydrate our children properly before they get to the event.
It’s never too early to teach good eating and training habits. These elements go equally hand-in-hand with each other, but some parents consider the training more important than the fuel.
The key elements of required nutrients are macronutrients such as carbohydrates, protein and fats and micronutrients such as vitamins, minerals, phytochemicals and water. Macronutrients are required in larger doses than micronutrients. These are best eaten in a whole food source when at all possible and should complement each other in a balanced diet. The balance of both macronutrients and micronutrients, dictate the type of hormonal response your body will have. Every time you eat, it starts a new hormonal activation that last 4-6 hours.
The influence of protein, carbohydrates and fat, as it impacts insulin and glycogen, is very significant so what and when we eat can impact and affect training and event performances.
Carbohydrates - sugar and starches are the most readily available source of food energy. After intake through digestion and metabolism, all carbohydrates are broken down into the simple sugar glucose for the body to use as a main energy source. Glucose is stored in the muscles and liver as glycogen, later to be used for primary fuel in activities such as sports and other physical activities. If the proper amount and the proper kind of carbohydrate are not ingested, the stores of glycogen in the muscles will deplete leaving the athlete with out proper fuel and can cause fatigue and less than optimum performance, physically and emotionally.
What are the best carbohydrates for good health in an athlete?
Nutrient dense carbohydrates, like whole grain breads, cereals, pastas, fruit and vegetables are the best. If you have question on what is a whole food ask yourself if it comes from the ground with natural ingredients or not. It’s interesting to note that when our young athletes need the best carbohydrate source quickly, many athletes (and parents) will choose donuts, cookies, lollies and chocolate for “quick energy” but this will ultimately deplete them even more.
Training sessions and game days.
It's important for kids to eat well on these days. The meal itself should not be very different from what they normally eat. Meals should be eaten 3 or more hours before activity - they should have plenty of carbs and a moderate amount of protein but be low in fat because fat takes longer to digest, which can cause an upset stomach. High-fiber foods may also cause some stomach upset, so it's best to avoid these foods until after the game.
If kids eat less than 3 hours before game or practice, serve a lighter meal or snack that includes easy-to-digest carbohydrate-containing foods, such as fruit, fruit or vegetable juice, rice crackers, or bread.
After the game or event, experts recommend eating carbohydrates such as fruit, vegetable juice, pretzels or a sports drink to replenish energy stores. Within 30 minutes of intense activity completing it's important that the post-game meal be a balance of lean protein, carbs, and fat. A good source of protein includes a turkey, chicken or salmon sandwich. According to fit for life online’s Nutritionist/Naturopath Winona Stephens “practitioner-range protein powders or bars will help with repair and rebuilding your child’s muscle tissue.”
It’s also important to ensure that children replace fluids and electrolytes for up to 24 hours after the competition. And remember, when packing your child's bag for the big day to add a water bottle and sports drink. Water is the best during the game or training sessions and the sports drink is best at the end of the game or training session.
Meal and snack suggestions.
Always start with a nutrient full breakfast. A good breakfast for young athletes might include natural fruit yogurt with some granola or home made muesli and a banana, or whole-grain cereal or porridge and milk with sliced strawberries, or boiled egg or Baked Beans on wholegrain toast. Try bean burritos with cheese, lettuce, and tomatoes or a turkey, chicken or salmon sandwich and fruit for lunch. For dinner, serve grilled chicken breasts or fish with steamed rice and vegetables, or pasta with red sauce and lean ground beef, along with a salad. Good snacks include low salt pretzels, sultanas, almonds, apricots, crackers, cheese, or cut up fruit.
It's important to feed your child healthy meals and snacks consistently, even during the off-season. This will provide a solid foundation during times of competition.
Blueberry Green Smoothie -
Ingredients
2 cups water
1 cup spinach
1 1/2 cups frozen (or unfrozen) blueberries
1 frozen (or unfrozen, frozen is better) banana
1 tablespoon EFA oil2 tablespoons (or to taste) agave nectar or honey (you could mix in some "practitioner-range multi vitamins and protein powders" into this smoothie for additional supplementation – check with your naturopath first)
Instructions
Put all ingredients into blender and blend it for about 1 minute or until the spinach is totally obliterated. If you didn’t use frozen fruit this smoothie will not be as thick. You can always add some ice to it if you like it chilled.
Serves: 1-2
Preparation time: 5 minutes
Stovetop Granola -
This is a delicious quick and easy granola with almonds and dried cranberries, made easily on the stovetop. Feel free to add your favorite dried fruits and nuts too.
Ingredients
30 ml olive oil
160 g rolled oats
30 ml honey
50 g packed brown sugar
70 g chopped almonds
40 g dried cranberries
Instructions
Heat the oil in a large skillet over medium-high heat. Add oats then cook and stir until starting to brown and crisp, about 5 minutes. Remove from heat and spread out on a cookie sheet to cool. Melt a small amount of butter in the same pan over medium heat. Stir in the honey and brown sugar; cook, stirring constantly, until bubbly. Return the oats to the pan. Cook and stir for another 5 minutes or so. Pour out onto the cookie sheet and spread to cool.
Once cool, transfer to an airtight container and stir in the almonds and dried cranberries. Any additional nuts and fruit can be stirred in at this time also.
Liz Wells
Fit Kid Australia
For more information or to contact Liz email liz@fitforlifeonline.com.au
To contact Naturopath/Nutritionist Winona Stephens email winona@fitforlifeonline.com.au
Useful websites:
www.chw.edu.au/parents/factsheets/fosnackj.htm
www.kidshealth.org
www.sportsnutrition.org
My Child Has Eczema
“It’s just a part of your life, accept it, use the steroid cream and get on with it!"
”What wise man said that? In today’s world driven by the forces of highly lucrative pharmaceutical deals it’s not hard to work out.
As a mother of 2 young children who have eczema I am relatively new to the world of chemicals and potions but every day I am amazed by the marketing and deception of leading cosmetic and pharmaceutical companies. So I’m not an expert in this area but I’m a mother who is disillusioned with information and treatments (or lack of) available to mothers newly exposed to this condition and are trying to deal with childhood eczema without exposing their children to a concoction of harsh chemicals.
When my son was diagnosed with eczema 3 years ago I was floored and you could say heart-broken. What mother wants to see any children, especially their own, suffering from such a harsh condition? How was this possible? I had been lucky enough to have good European skin having never suffered a rash of any sort. My son was about 5 months old when the first signs of eczema started to appear. Relative to what some children experience I would say his condition was mild to moderate, but it was severe enough for me. It did get to the stage where he couldn’t even tolerate a dip in a swimming pool or the beach because his skin would flare-up and he would cry in pain.
Several visits to different GPs and specialists later I was left with minimal information and a plan that involved using a cream to moisturise his skin but to use topical steroids up to 3 times a day during flare-ups. So as a diligent mother, doing what I thought was best, I listened and followed the instructions I was given. It worked!
Within 12 hours I felt like I was managing the eczema but 3 years later am I happy with those decisions that I made? Not necessarily.
What is eczema?
Eczema, or atopic dermatitis is an inflammatory skin condition that recurs and is non-infectious. How severe it may be is unpredictable and some parents will see Mother Nature at its worst. But is it all Mother Nature? Let’s look a little closer.
The symptoms are not nice and can appear as one or more of the following:
• moderate to severe itching skin
• recurring rash, more commonly on the hands, neck, inner elbows, backs of knees and ankles than any other body areas
• rough, leathery, thick skin
• watery fluid leaking from skin
• lesions that expose the skin to bacteria and viruses.
After my son was diagnosed allergic to nuts and we started to carry an Epipen for his risk of anaphylactic shock, I started to look even more closely into what is in everything we use in our home…full of toxins despite being quite a health-conscious family. According to fit for life online’s Naturopath/Nutritionist Winona baby products today are “full of all sorts of chemicals like mineral oils and sodium lauryl sulfates and lots of colouring agents to make it look pretty. They are often petroleum based. The baby’s skin is like a sponge so in essence you are assaulting their skin from day one. Basically you are doing the opposite to what you think you are doing by buying these popular brands.”
I for one, was one of the one’s convinced that I was buying the best for my baby. As Winona says, “They are so popular because of clever marketing”. They aren’t banned because trials haven’t proven anything in the long term yet because in an orthodox perspective they don’t make that association…the association between ill-health and these products.” As a mother I am flabbergasted by how easily fooled so many of us are.
My son is now completely free of eczema and so is my daughter (although admittedly she never suffered as badly as he did and question myself daily as to why that is). Ok, whether or not I could say they are cured is beyond the scope of my knowledge but I do know that their skin is clear – always. I can only hope that it stays that way. According to Winona the reasons for this are “as a child the body is still building its immune system and working out its homeostasis. They may not have the right enzymes to break things down. Doing something like giving them a digestive enzyme and some fish oil can make a world of difference. As they grow their bodies can learn to deal with it and some mothers see their child outgrow eczema.”
I don’t claim to know it all but I now stick to products that have product names that I can understand! If there is a number in brackets (indicating something artificial) it goes straight back on the supermarket shelf. I now find I purchase my cleaning and cosmetic products online and in my local health food store. Two major things I stay away from are parabens and sodium lauryl sulfate.
Parabens are apparently this is the most widely used preservative in cosmetic products as well as food and drugs. Its purpose is to protect against microbial growth. Today the most common parabens are methylparaben, propylparaben and butylparaben.
Sodium lauryl sulfate is used in cleaning products such as toothpastes and shampoos. It’s also used as a food additive (thickener and emulsifier), and a dispensing agent in creams, lotions and pharmaceutical products. It can cause severe irritation to the eyes and skin. To think we have this in our shampoos! Repeated exposure to such products may lead to dermatitis in those who are at risk.
Funny how the products I was using for my son (including soaps, creams and washing powder) all had these products in them!
Slowly, slowly my house is changing. I don’t purchase any products that have words on the ingredients list that I do not understand or recognise. I also try to buy organic where possible. So while my home is still not chemical free we are on our way. My first changes were in washing powder and skin care and I haven’t looked back.
There seems to be a preconceived idea that good skin care is in the world of the rich and famous. Not so. Remember good marketing is everything in the world of creams and potions. Do some research and your skin and your child’s skin will be rewarded.
Risk factors for eczema:
• Family history of eczema, asthma or hay fever
• Stress
• Some foods and alcohol (as a parent you may have found a link between your child’s eczema and dairy, wheat products, citrus fruits, eggs, nuts, seafood, chemical food additives, preservatives and colourings.
• Allergens such as house dust mites, plant pollens, pets, clothing, soaps, shampoos, washing powders, cosmetics and toiletries.
Rosemary Marchese
Editor
For more information or to contact Rosemary email rosemary@fitforlifeonline.com.au
To contact Naturopath/Nutritionist Winona Stephens email winona@fitforlifeonline.com.au
How Fit Should A Child Be?
Do you over compensate for the obesity epidemic and give your child too much activity? As a parent are you over protecting them? Or are we all just expecting too much from them? Can we actually be doing more harm than good and will too much sport actually turn a child off exercise? These are some of the questions that surround the issue of just how fit should your child be.
So just how fit should a child be? Think about:
• The age of the child. In this article I am referring to kids from the ages of 7 years to 16 years old
• Should they be pushed to perform? If they are showing extremely high levels of interest, then guide them but don’t push
• Are there weight issues associated?
• What is the goal by exercising them?
Lets cover some of the facts of today’s children. There really is an obesity issue amongst children, with a more sedentary lifestyle, poor nutrition and a changing role that is seeing parents struggling to commit time to their child/children’s health and well being. There is also the other end of the child health scale with children being pushed to become super athletes at a very young age.
So where should your child/children be on this scale?
Unfortunately the answer is not so definite. Take the inspiration and desire to become a sporting ‘great’ out of the equation and we are left with a more tangible scenario. Firstly, the desire to be a sporting great is not a bad thing. A drive and self-discipline that is coming from with in a child shouldn’t be quashed just guided with the wisdom from both parents and professionals.
For all of those that are left (the majority of children) a child’s fitness should be measured and determined by the following:
• Are they happy, really happy?
• Can the move like they did when they were 2 years old? Squat, bend and twist• Is there a body fat issue?
• Do they sleep well?
• Do they concentrate well?
• Can they hold their own body weight?
Apart from these questions there is a developmental stage that has a major influence on your long-term health, well beyond adolescent years. By the age of 14 a child has 90% of their neuromuscular development (co-ordination between the brain and muscular control in association with spatial awareness). From here you tune or hone these skills into adulthood. In my opinion this is the single most important factor in determining a child’s fitness. If a child can; throw, catch, hop, skip, balance, jump, roll, kick a ball, ride, climb, swing, swim three different strokes, dive, flip, cartwheel etc then you have a fit child. Cardiovascular endurance for a child is important but I would weight it less important than a child with great neuromuscular coordination. Being a child is where we can develop a base from which all life experiences stem from. Even self-confidence and self-belief can be established in these formative years through activity.
How strong should a child be?
In my opinion children should be able to hold their own body weight. Exercises or movements such as hanging from monkey bars and swinging from arm to arm, doing a hand stand and maybe a walk on the hands, single leg squats, push ups, a chin up or two and you have a perfectly strong child. The key here is the child’s body weight; this places all children on an equal ‘playing field’! When determining these strengths it is important that we keep the exercises standard. These movements listed above are all functional movements that the majority of people should be capable of performing.
Speed, power and endurance are all factors in determining fitness levels but in the case of children these are more related to genetic factors that are unique to any given child. Once a child has found their natural ability these elements will flourish accordingly.
So keep your child/children moving, take away the toys that limit a child’s creative nature and allow them to live a little. By allowing children to experience new limitations they develop a sense of what is safe and what’s not. Encourage your child/children to hang from a bar, jump from a platform, hit a ball, lift objects and play games or with toys that encourage gross motor skills. As a trainer I see the differences in adults who exercised as children compared to those who did not – the differences in health, coordination and fitness are enormous! So you see that your child/children do not need to partake in triathlons or represent Australia in the under 7’s A-League to be considered ‘fit’...just the ability to move freely and hold their own in the park!
Brad Spark
Director, Active Lifestyles Personal Training
For more information or to contact Brad email brad@fitforlifeonline.com.aubottom
Practical Ideas to Motivate Kids to Exercise
Most parents know that a child's natural inclination is to be active so why is it so hard sometimes to get them motivated to do anything? Why is it that our children are struggling with overweight and obesity issues and a lot of children find it extremely hard to keep up with a physical game or play for any length of time outside with friends?
It’s not unreasonable to conclude that sedentary kids are inactive largely because they have picked up behavioural cues from the world around them. Your child will pick up your cues, so be aware of what cues you are sending. In short, make fitness a family affair. Make a conscious effort to be active yourself and thus be a great role model for your children to follow.
Listen to your children - what seems to motivate them, and what seems to turn them off? Ask positive questions after an activity, like, "What did you enjoy most?" and "What did you learn this time?" Always reward the process of sports, physical activity and fitness rather than the final outcome. Remember that not all children want the same thing from sports. One child may want the feeling of being part of a team. Another likes a challenge. A third child may simply enjoy being able to shout a lot - don't forget what it was like to be a kid!
Being in tune with your children will help you find the right activity for your child, and the positive triggers for your child to be motivated and enthusiastic.
The Australian Government has a number of resources and statistical information if you are looking at guidelines and appropriate amount of physical activity your child should do.
The Department of Health and Aging:
www.health.gov.au talks about benefits to being active and the recommendations for children and adolescence, which some have been listed below.
Did you know that regular physical activity could:
• help prevent heart disease, stroke and high blood pressure?
• reduce the risk of developing type II diabetes and some cancers?
• help build and maintain healthy bones, muscles and joints reducing the risk of injury?
• promote psychological well-being?
Physical activity recommendations for 5-12 year olds:
A combination of moderate and vigorous activities for at least 60 minutes a day is recommended. Examples of moderate activities are a brisk walk, a bike ride or any sort of active play.
More vigorous activities will make kids “huff and puff” and include organised sports such as football and netball, as well as activities such as ballet, running and swimming laps. Children typically accumulate activity in intermittent bursts ranging from a few seconds to several minutes, so any sort of active play will usually include some vigorous activity.
Further information is available on Australia’s Physical Activity Recommendations for 5-12 year olds
at www.health.gov.au
Physical activity recommendations for 12-18 year olds:
At least 60 minutes of physical activity every day is recommended. This can built up throughout the
day with a variety of activities.
Physical activity should be done at moderate to vigorous intensity.
Vigorous activities are those that make you “huff and puff”. For additional health benefits, try to include 20 minutes or more of vigorous activity at least three to four days a week.
Further information is available on Australia's Physical Activity Recommendations for 12-18 year olds at
www.health.gov.au
So what can you do at home to motivate your children to be more active?
First, try to incorporate health into all aspects of life, rather than segmenting out "healthy living" into a specific time of day or day of the week. With a little forward thinking it is not difficult to develop deeply cherished family traditions that are active. Try to be active in as many ways as possible. Variety is the important key in providing a range of fun experiences and challenges and provides an opportunity to learn new skills.
By helping your child develop basic skills in a variety of activities, you'll maximise their chances of finding something of interest. Don't limit your ideas to a handful of traditional sports. If your child isn't skilled at throwing a ball, introduce him or her to running, biking, swimming, dancing, or exploring nature, to name just a few. Skills need to be taught and the best way for your child to be interested is for you to be part of that learning process. Children and adolescents love their parents being involved with them. During the years of experience I have teaching children of all ages in skill development and fitness programs, I find they are more motivated and willing to put in more energy and effort when I physically was part of the game or activity. e.g. chasing them or them chasing me, throwing and catching balls with them, picking up a skipping rope and skip with them.
Try bush walking with them on a regular day of the week, and get maps out and plan together different tracks to walk along. Our lives have become extremely busy however if you plan ahead it works.
Think about getting a family dog and make it a family effort to walk the dog and play with the dog. All of these things are classified as vigorous activities.
Invest in a small amount of simple pieces of equipment, setting up an obstacle course or a circuit in your back yard. Encourage your children to rearrange the equipment into a new course so they are proactive in their activity. Try naming these courses backyard boot camp or commando training to give it a feel of adventure to motivate them to use it frequently. If this works then over time increase the equipment to include more climbing equipment or balancing equipment that will keep their interest and enthusiasm.
To help get you started see my Backyard Boot Camp on fit for life online.
Liz Wells
Director Fit Kid Australia
For more information or to contact Liz email liz@fitforlifeonline.com.au