The Broccoli Blog

We all know that active children are healthy children. Fresh air, fun exercise and health.

Benefits of Active Play

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Like adults, kids need exercise. Most children need at least an hour of physical activity every day. Regular exercise helps children

  • Feel less stressed
  • Feel better about themselves
  • Feel more ready to learn in school
  • Keep a healthy weight
  • Build and keep healthy bones, muscles and joints
  • Sleep better at night

As kids spend more time watching TV, they spend less time running and playing. Parents should limit TV, video game and computer time. Parents can set a good example by being active themselves. Exercising together can be fun for everyone. Competitive sports can help kids stay fit. Walking or biking to school, dancing, bowling and yoga are some other ways for kids to get exercise

Eco Child's Play

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We spend a lot of time and effort here trying to share ideas and examples of how to reconnect children with the outdoor world and encourage them to embrace sustainable living. 

It is always nice to have some help when it comes to spreading the world. Recently, Eco Child's Play did just that with a great article on MokuZoku and the company's efforts engage the with the outdoor world.

Thanks for the help guys.

Artichokes and Excercise

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Today's children are receiving a one-two punch of bad nutrition. Not only do families have less time to cook, but healthy activities like tag and sports are giving way to indoor pastimes like watching television, playing game consoles, and using computers. The current generation of children is showing a clear decline in their general standards of health.

With the statistics for child obesity, child diabetes, and related illnesses rising year by year, this is definitely the time to make nutrition and exercise priorities. Luckily, studies have also shown that children who learn good  habits tend to keep these good habits throughout adulthood.

Teaching children to eat healthily and embrace exercise is not just a matter of pressuring them into eating good meals or to get out and play every now and then. It is a long-term goal which, if taught properly, will stay with them their entire lives. A healthy diet mixed with outdoor play platforms such as MokuZoku are the best way to combat the current trends and help your children grow up to be healthy, wealthy, and wise.

E.O Wilson and MokuZoku

E.O. Wilson the Pulitzer prize winner, biologist, researcher, theorist, naturalist and MokuZoku a children's gaming company focused on the connection of online and offline activities have combined forces and developed two great videos on natural child development and the importance of getting kids outdoors.

Please take a look:


Cardiovascular Benefits Of Daily Exercise In School Children

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School children as young as 11 can benefit from a daily exercise programme in reducing their levels of several known risk factors for cardiovascular disease. An ongoing study, which began four years ago in the German city of Leipzig, shows already that children assigned to daily exercise lessons reduced their overall prevalence of obesity, improved their exercise capacity, increased their levels of HDL-cholesterol, and reduced their systolic blood pressure.

A study, whose first-year results are reported at EuroPRevent 2009, randomised 188 school children with a mean age of 11.1 years (from seven classes at three different high schools) to either an active exercise programme in their school routine, or to a conventional curriculum of just two sports lessons a week. The exercise programme comprised daily supervised exercise which included at least 15 minutes of endurance training. "So it was well controlled," says Dr Walther, "with the teachers making sure that the programme was followed."

The first results presented in Stockholm already show significant benefits for those in the daily exercise groups: in just one year the proportion of overweight and obese children decreased from 13% to 9%, but increased in the control group from 11% to 13%. These were statistically significant changes. Moreover, exercise capacity (as measured by VO2max) also improved significantly in the exercise groups by 29%. Similarly, levels of HDL-cholesterol and of triglycerides, and systolic blood pressure all improved in the exercise group.

"Even from these first-year results we can say that regular physical activity has a significant beneficial effect on body composition, exercise capacity and cardiovascular risk markers in children," says Dr Walther, who adds that follow-up over the next 10-20 years will give some idea of how risk modification at this young age translates into benefit later in life.

The "most surprising" result, she says, was the effect of daily exercise on body weight, an effect not found so marked or so soon in other studies. "These are normal children," explains Dr Walther, "so we didn't expect such a significant reduction in the overall prevalence of obesity or excess weight."

Such findings have also raised local interest in Germany, where the investigators hope to extend the study to other neighbouring towns, and eventually to a daily exercise programme incorporated into the basic school curriculum.

"It's so easy," says Dr Walther. "All it needs is a little more time allocated to exercise lessons. The teachers are there, they supervise, and they all seem enthusiastic. If we can include daily exercise in the school curriculum, I'm sure we'll see an effect."

Top Ten

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There has been a considerable amount of recent publicity surrounding the Jay Leno - Conan O'Brien switch. Personally I am more of a Letterman fan. So in honor of Dave. Here it is:

In order to raise cheerful, contented and well-mannered children you will have to put in a lot of time and effort. If you repeat these ten tips each day you will be well on your way to raising healthy, happy and self-confident children. 

1. Get physical! That’s right you will need to get on all fours if necessary and play with your kids. Sitting on a park bench and watching your child climb, slide and run will not do. You must get up off your bottom and move. Not only will you and your child will have happier memories but also your child will feel he is important enough to play with. Your child wants someone to interact with so shake the sleep out of your jeans and go. 

2. Don’t plan every breath of their day. You know what it is like to have a full day of "things to do". You rush here and there barely slowing down for lunch and by the end of the day you collapse on the couch in exhaustion. Even if some of the items on your list were things you liked to do you didn’t enjoy them because you were too rushed by the impending "list". Don’t do this to your kids. Children need a break too. Make sure there is some down time during the day to just relax. Also, let them be in control of parts of the day. Their interests and your interests may not always be the same. You need to give and take during your together activities. There are going to be plenty of times when they will need to do things you want them to. Give in every now and then and do something they choose. Be flexible! 

3. Relax together. Some children do not know how to relax. If you let them they will run and run until they pass out. This is not healthy. If you suspect your child does not know how to relax, which may be the case if they never see you taking a break, then show them. If they see how you relax whether it is reading a book, taking a nap or just sitting in the sun watching the clouds move overhead they may be inclined to do the same. If they only see you on the move they will feel the need to do the same. 

4. Laugh a lot. Be silly. Believe it or not children have stress just like adults and the best way to alleviate it is to laugh. Children have a natural silliness to them so join in the fun. Don’t be a grump. The point here is to have more happy memories than sad ones so break out the giggles. Remember you can’t laugh and cry at the same time so if you have a choice - choose laughter. Not sure how to let loose? Here are a few examples: Make silly faces in a mirror together, have "tickle time", go outside and plant jelly beans, make animal sounds and try to guess the animals, play leap frog with stuffed animals, make a tent with a sheet and chairs and picnic in it, throw a birthday party for a stuffed animal, paint pictures with your noses. 

5. Praise your child whenever possible. So often children are told what they are doing wrong they probably have a difficult time believing they can do anything right. We all fall into this trap. We say things like "Don’t jump on the couch", "Don’t swing that in the house", "Don’t sing so loud", Don’t, Don’t, Don’t. Of course we need to deter problems or dangerous behaviors but let’s not lose sight of all the positive things your child does during the day. If you must discipline try not to use the word "don’t" Not sure how? The next time your little one throws a ball in the house try saying this: "Wow, you threw that very far but ball throwing can be dangerous in the house so let’s save it for when we play outside". Now, getting back to praise, be specific when you are telling your child he did something good. Mention the behavior you wish to reinforce this will help him remember what it is he did appropriately for instance, "Nicholas, you remembered your manners and said "Thank You" without my asking, I am very proud of you" or "You did a terrific job helping me to clean up these toys". If you forget to be specific in naming the action they are being praised for at least be creative in the positive words you use. If you hear the same thing over and over it tends to loose its sparkle. Kids know this as well. 

6. Don’t expect perfection. Whether your child is 5 months or 5 years old they are still relatively new to this world and only been exposed to the proper way of completing many functions a small number of times. Their little minds, acting like sponges, are trying desperately to gather as much information as it possibly can to assimilate and perform many daily tasks. It will take many, many, many attempts at trying to complete a task a certain way before they accomplish it. And even at that the accomplishment will arrive with frayed edges. Be patient and treat each attempt as the first and you will take the pressure of perfection off of your little one whom so desperately wants to not only help you with grown up things but wants to do so many things on his own. Your child should be driven to please himself as far as accomplishing a task. Don’t make him feel a failure when an attempt is not flawless. This will only make him less eager to try at all. 

7. Feed your child right. A body uses food as fuel. If you fill it with junk food you will find that it doesn’t run well. It may speed up and slow down throughout the day making the driver (your child) very grumpy. Make sure your child is not hungry. No fuel means no energy, which means a grumpy child. Keep snacks and meals as healthy as possible. I am not saying never allow your child a treat. By all means indulge them every now and then just use good judgment on when and how much. For example, If you give your child a sugary treat just before nap or bedtime good luck in getting them to rest at all let alone soundly. The same goes for mealtime foods. If your child has a sugary cereal with fruit for breakfast followed by a few cookies and juice for snack then a peanut butter and jelly sandwich (which alone has plenty of sugar), an apple and juice for lunch you might as well call Nassau for a countdown to lift off. Many foods have hidden sugars. Read labels and act accordingly. 

8. Self-Expression. Give your child plenty of opportunities to express himself. Play various types of music and let him dance or color to it. I know the push is for classical music to stimulate brain function these days but don’t rule out good old rock and roll, jazz, blues, country etc. Take your child to a museum and show him many different types of art from sculptures to paintings and more. Allow your child to be creative at home. Save as many empty rolls of paper towels, toilet paper, tissue boxes, egg cartons and cans with lids as possible. Break out the glue or string and create. Use clay or make papier-mâché to create masterpieces. Whatever seems to interest your child indulge him for as long as you can. 

9. Teach them independence. Children want to do for themselves. Show them how, just remember "Common Sense Tip #6". If you do for them all the time they will never learn how to do for themselves. Allow your child the sense of pride that comes with doing something without asking for help. Every thing your child can do for himself gives him that much more control over his life. Don’t worry he will always need you in his life but rather than his need for you to do for him he will need you to be there for him. 

10. Listen to your child. There is nothing more demeaning than to talk to someone who is paying less than half attention to you. Don’t make the newspaper or television more important than your child. Stop what you are doing, get on an eye-to-eye level and listen to what your child is saying. Whether it is about a pretend bear that came to his afternoon camp out or how he dug a huge hole in the sandbox or simply that he loves you, Listen, Listen and Listen. Not only should you look your child in the eye when he speaks to you but reply to your child so he knows you heard him. 

The Three-Point Rule

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Every child loves to climb trees and we can all agree that it is good fun when undertaken correctly. So here is the golden rule of tree climbing. Pass it on

Both feet and both hands, taken together, provide you with four points of support. At any given time while climbing, at least three of these points should be securely supporting your weight. This is the "three-point rule". When this is true, and you are ready to continue up/down the tree, move only one point of support to a new location - at all times leaving the other three points secure. When the fourth point is secure, you may move one of the others. A point of support is secure when your entire weight, including everything you are packing, can rest safely on that point. Further, each point should be secure on a different support. Having two feet on the same branch provides you only with one point of support. It should go without saying that if the branch cannot bear your weight, then it cannot be said to be secure.

You may think that it is overkill to have three different points, each of which can support your weight, but branches break, feet and hands slip, and the unexpected happens. Thus, when following this rule, any two points of support can fail while another point is reaching for a new location and you will not fall.

It may be hard to judge the suitability of some branches for support. You may test one by using your free point of support, so long as the other three points remain secure. If placing your entire weight on the branch causes it to slant down from the trunk, do not use it.

Note that sitting on a branch does not provide you with a point of support, even if you are straddling it.

When using a branch for support, use the part of the branch nearest the trunk, where it is the strongest. Don't use branches which slant down from the trunk - only use those which slant up or are perpendicular to the ground. When using the trunk of the tree for support, your arm should be able to reach at least half way around the trunk - any less and you cannot use that arm to hold yourself in place.

Other points

Don't wear baggy clothing or articles which can catch in branches and unexpectedly yank you one way or another while climbing. And never wear anything around your neck (such as straps, necklaces, or ties) or you risk hanging yourself.

Wear footwear that provides good traction.

Pick your tree carefully. A tree with a lot of moss or lichen on the branches does not allow you to obtain secure support. Likewise, a tree which is diseased or rotten may break apart while you are climbing it. A tree which cannot be climbed without abandoning the three-point rule (most likely due to branch placement) should be avoided.

Do not climb a tree with a wild animal in it, although birds and insects can usually be safely ignored - unless the tree is a nesting site for them.

Avoid trees near power lines. You don't want to be electrocuted.

Wear a helmet. The kind of helmets worn for bicycling will keep your head safer if you do fall, and can prevent injuries due to branch/head collisions. Rock climbing helmets work even better.

Do not use the spikes or gaffs used by pole climbers - these can damage or even kill trees.

Happy Climbing

Fresh Family Fun

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No more excuses. Spring is here and it is time to take the kids to the Framer's Market. Sure they are going to want to sleep in. But so will you. Get up and get out. There is no better way to develop an attitude towards healthy eating than visiting your local farmers market and experiencing the smells, feels, and taste of the bounty. Strawberries, Grapes, and Apples just to get started. Let the children pick out some items on their own and as a group plan a meal and purchase the ingredients. You will be shocked at how much fun this can be.

Good Luck.


An Exercise in Earth Day

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Well here we are again, Earth Day is upon us. Born in the 1970's as a response to simply ridiculous environmental contamination in our soil and water is has grown into a global initiative to promote a more responsible and symbiotic way to treat our planet. This year it is estimated that over 500 million people around the world will participate in some sort of Earth Day activity. A good start, but come on.......... there are some 350 million people in the US alone. We can do better.

Being that we here at the Broccoli Blog believe that healthy children are the foundation, we propose that you celebrate Earth Day by undertaking an activity which helps the earth and provides exercise as well. The best why to complete both these tasks at once it to find a safe area in your neighborhood and walk it thoroughly picking up trash which may have been left behind. It is very important to wear gloves and to watch out for cars. Once you have filled all of you bags, place them on the side of the road for pick up.

There you go. Get out there, exercise a bit, and help keep your part of the world green.

It's Time To Play!

I came across a great article by Karyl Thomas Rattay, MD, MS and Mary L. Gavin, MD providing kids with a guideline for play.  The article fosters the exploration of play within the context of logging off, getting away from the TV, and using individual creativity to enjoy play in our natural surroundings.  Check out an excerpt from the article below.  They suggest using a pedometer to measure the number of steps to your favorite places.  Love this idea!

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Maybe you're looking outside right now and snow is falling on the ground. Or maybe you're in a place where people are sweatingand wearing shorts. You might have a bunch of friends available for playing, or you could be all by yourself. No matter what the weather is like or how many friends are around, there's always a way to be physically active and have fun. Here's how.

When It's Just You

By yourself? Try hopping on your bike, strapping on your skates, or grabbing your skateboard. Don't forget your helmet and pads! Or try jumping rope and counting how many times you can jump before you miss. Jumping rope is a great way to get aerobic exercise.

Sometimes being by yourself gives you a chance to practice stuff so you get better at it. If you play tennis, try hitting a tennis ball against a brick wall. If basketball's your thing, try shooting hoops and seeing how many you can sink. Or if you're into soccer, grab a ball, and see how long you can keep it in the air using your feet, knees, and head. When you play with your friends again, they'll be amazed at what you can do!

More things to do when it's just you:

  • Practice hopscotch.
  • See how long you can hop on one foot.
  • Do jumping jacks.
  • Invent some dance moves.
  • Do sprints (short running races) and time yourself to see how fast you go.
  • Use a pedometer to count the number of steps between your favorite places, like your house and the park.