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Healthy Kids Make a Healthy America

“People who hand off health to the next generation are the ones who change the world.”                     -Tom Hopkins

10 HEALTHY EATING TIPS FOR KIDS

Following these ten tips will help kids stay fit and healthy

1. Food is Fun… Enjoy your food

Eating is a good thing.  It gives you fuel like putting gas in a car.  Cars, buses and trains cannot run without fuel. Food gives you the fuel and energy to go!  If you don’t eat your mind and body can’t go fast like it was intended to.

2. Breakfast is a very important meal

Our bodies always need energy, and after a night’s sleep, energy levels are low. So, when you are off to school, if you don’t eat your body will stay sleepy and tired.  Start the day with breakfast. Plenty of carbohydrates is just the ticket: try cereal with skimmed milk, oatmeal, fruit or yogurt, toast or bread, perhaps with lean meats.

3. Eat lots of different kinds of foods every day, not just candy and sweets.

You need over 40 different kinds of vitamins and minerals every day for good health. Since there is no single food that contains them all, it is important to balance your daily choices.  You do not need to miss out on the foods you enjoy. The best way to make sure you get the right balance is to eat a wide variety of foods each day.

4. Don’t forget your daily  vitamins

Vitamins are important if our body is to be healthy and strong. They are absolutely necessary for our growth.  Make sure to take a daily vitamin in the morning with your breakfast.

5. Eat fruits and vegetables with your meals and as tasty snacks!

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fiber. We should all try to eat 5 servings a day. For example, a glass of fruit juice at breakfast, perhaps an apple and banana as snacks and two vegetables at meal times then you have already reached your total.

6. Fat facts. Too much fat is not good for your health

Eating too many of those tasty, fatty foods (such as butter, spreads, fried meats and sausages, pies and pastries) might not always be so good for your body. Although we need some fats to get all the nutrients we need, it is better for our health if we don’t eat too much of these foods and get knocked off balance.

7. Snack Smart! Eat regularly and choose healthy snacks

Snacks can fill the gap, but should not be eaten in place of meals, only as an extra. There are lots of different snacks available. Your choice may be fresh or dried fruits, yogurt, or sticks of vegetables like carrots and celery. Whichever snack you enjoy, remember it is always good to include a variety of different types to keep things in balance.

8. Quench your thirst. Drink plenty of water.

Did you know that more than 70% of your weight is just water? So as well as giving your body all the food it needs each day to keep healthy, you need at least 5 glasses of liquids a day.  Clean tap water, filtered water, bottled water, fruit juices, Crystal Light, tea, and milk are all acceptable.

9. Care for those teeth! Brush your teeth at least twice a day

Brush your teeth at least twice a day. Eating foods high in sugar or starches too often during the day can play a part in tooth decay. So don’t nibble foods and sip drinks all day long! However, the best way to keep a nice smile is to brush your teeth twice a day with a fluoride toothpaste. Also, after brushing your teeth at bedtime, don’t eat any food, or drink anything but water!

10. Get moving! Be active every day

Just like a bike may become rusty if it is not used for some time, our muscles and bones need to be kept moving too.        Activity is needed to keep your heart healthy and your bones strong. It can also be good fun. Try to include some form of activity every day: it may be just playing outside, walking around the neighborhood and running up the stairs. Outdoor games like  kickball, football at break times are good for giving the body a workout. Swimming is a great sport for keeping you healthy.

Parents, make sure to limit TV, video game and computer time. These habits lead to a sedentary lifestyle which increases risks for obesity and cardiovascular disease.  Encourage physical activities that children really enjoy. They’ll stick with it longer if they love it. Focus on the positive instead of the negative. Everyone likes to be praised for a job well done. Celebrate successes and help children and teens develop a good self-image.

Help them set specific goals and limits, such as one hour of physical activity a day or two desserts per week. It’s true that when goals are too vague the chance for success decreases.  Rewarding children with candy and unhealthy snacks encourage bad habits. Find other ways to celebrate good behavior.

Let’s get busy and make a difference in the lives of our kids. You have an opportunity to help kids form healthy habits.  They could be your kids, grand kids, nieces or nephews or neighborhood kids.

Teaching tomorrow’s generation to live a healthy life is the key to helping change our world.

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HealthyTips for the Next Generation

“The early years of life can lead kids toward or away from
good health.”

10 HEALTHY TIPS FOR KIDS

Following these ten tips will help kids stay healthy and happy.

1. Food is Fun… Enjoy your food

Eating is a good thing.  It gives you fuel like putting gas in a car.  Food gives you the fuel and energy you need to go!  If you don’t eat your mind and body can’t go fast like they were intended to.

2. Breakfast is a very important meal

Our bodies always need energy; and after a night’s sleep, energy levels are low. So, when you are off to school, if you don’t eat your body will stay sleepy and tired.  Start the day with breakfast. Plenty of carbohydrates is just the ticket.  Try cereal with skimmed milk, oatmeal, fruit or yogurt, toast or bread.

3. Eat lots of different kinds of foods every day, not just candy and sweets.

You need over 40 different kinds of vitamins and minerals every day for good health. Since there is no single food that contains them all, it is important to balance your daily choices.  You do not need to miss out on the foods you enjoy. The best way to make sure you get the right balance is to eat a wide variety of foods each day.

4. Don’t forget your daily  vitamins

Vitamins are important if our body is to be healthy and strong. They are absolutely necessary for our growth.  Make sure to take a daily vitamin in the morning with your breakfast.

5. Eat fruits and vegetables with your meals and as tasty snacks!

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fiber. We should all try to eat 5 servings a day. For example, a glass of fruit juice at breakfast, perhaps an apple and banana as snacks and two vegetables at meal times.

6. Too much fat is not good for your health

Eating too many of those tasty, fatty foods (such as butter, spreads, fried meats and sausages, pies and pastries) might not always be so good for your body. Although we need some fats to get all the nutrients we need, it is better for our health if we don’t eat too much of these foods and get knocked off-balance.

7. Snack Smart! Eat regularly and choose healthy snacks

Even if you eat regular meals during the day, there will still be times in between that you feel hungry, especially if you have been very active. Snacks can fill the gap, but should not be eaten in place of meals, only as an extra. There are lots of different snacks available. Your choice may be nuts, raisins, fresh or dried fruits, yogurt, or sticks of vegetables like carrots and celery.

8. Quench your thirst. Drink plenty of water.

Did you know that more than half of your weight is just water? So as well as giving your body all the food it needs each day to keep healthy, you need at least 5 glasses of water a day. Plain tap water, bottled water, fruit juices, Crystal Light, and low-fat milk are all acceptable.

9. Care for those teeth! Brush your teeth at least twice a day

Brush your teeth at least twice a day. Eating foods high in sugar or starches too often during the day can play a part in tooth decay. So don’t nibble foods and sip drinks all day long! However, the best way to keep a nice smile is to brush your teeth twice a day with a fluoride toothpaste. Also, after brushing your teeth at bedtime, don’t eat any food, or drink anything but water!

10. Get moving! Be active every day

Just like a bike may become rusty if it is not used for some time, our muscles and bones need to be kept moving too.  Activity is needed to keep your heart healthy and your bones strong. It can also be good fun. Try to include some form of activity every day: it may be just playing outside, walking around the neighborhood and running up the stairs. Outdoor games like  kickball, football at break times are good for giving the body a workout.

Parents, make sure to limit TV, video game and computer time. These habits lead to a sedentary lifestyle which increases risks for obesity and cardiovascular disease.  Encourage physical activities that children really enjoy. They’ll stick with it longer if they love it. Focus on the positive instead of the negative. Everyone likes to be praised for a job well done. Celebrate successes and help children and teens develop a good self-image.

Help them set specific goals and limits, such as one hour of physical activity a day or two desserts per week. It’s true that when goals are too vague the chance for success decreases.  Rewarding children with candy and unhealthy snacks encourage bad habits. Find other ways to celebrate good behavior.

Let’s make a difference in the lives of our kids. Teaching tomorrow’s generation to live a healthy life is the key to helping change our world.

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Little did Nolan Ryan know that he was speaking Texas Rangers destiny…

Years ago Nolan Ryan said, “One of the beautiful things about baseball is that every once in a while you come into a situation where you want to, and where you have to, reach down and prove something.”

The Texas Rangers sure proved something when they recently beat the defending champion New York Yankees landing them in the World Series for the first time ever.

I have been following the Rangers faithfully since 1980 when I made the move to Houston, Texas.   All I can say is,  it’s been a long time coming!  They are now making a World Series appearance for the first time in their 38 years in Arlington and their 50 years as a big league franchise.

What is the key to the Rangers making history after all these years?   Team player and MVP, Josh Hamilton puts it this way, “This group is here because they don’t know how to fail.”

Hamilton, a devout Christian who was featured on the I Am Second video movement, was more interested in sharing the success than taking any individual glory.  He said “I don’t want to talk about myself. I want to talk about the team…”  Their unity spoke volumes as they showed great respect for Josh Hamilton’s former substance abuse by dousing him with ginger ale instead of the traditional champagne spray.

“I love my teammates, I love them so much,” Hamilton said during the on-field MVP ceremony.

We can learn some valuable lessons from Nolan Ryan and the Texas Rangers organization. 

Determination, unselfishness, and team unity will take us farther than we can ever realize.  Maybe even to a World Series Championship!

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The New Drew Carey 70 Pounds Lighter

Check out the new improved Drew Carey!

For newly slim, Drew Carey losing weight was a heavy decision.

“I always thought I was going to die before I was 60,” the comedian, 52, tells Parade Magazine this week. “My father died of a heart attack in his 40s. I’m not an idiot. The writing was on the wall.”

Not wanting to fall victim to the heart disease that runs in his family, the Price Is Right host traded his “daily hamburger” for a healthy lifestyle of good nutrition, daily exercise and willpower.

Dropping more than 70 lbs. since November, Carey now weighs in at 182 and is still working towards his goal – weighing 170 lbs. by Oct. 31.

“The hardest diet I was ever on was the one when I was fat,” says Carey of his once 262-lbs. frame, “You can only wear fat clothes, you don’t feel good, your sex life gets damaged, you don’t have energy for anything. It’s horrible.”

Another reason for Carey’s transformation was inspired by his fiancée, Nicole Jaracz’s 5-year-old son, Connor. Feeling winded after only a few minutes of playtime, he simply couldn’t keep up with the boy.
Carey said, “I’d be like, ‘Connor, I can’t,’ and he’d say, ‘C’mon!’ That was a terrible feeling. I thought, I’m never going to see him graduate high school.”

Carey is now committed to staying healthy.
“Eating crappy food is not a reward – it’s a punishment.” He adds, “I look in the mirror and I feel like I’m in my 20s again. “I feel like I have my whole life back. I could live to be 100 now.”

Today can be the first step to a new you!

Join the revolution to help America get Fit Forever one day at a time!

Begin by subscribing to this site to receive the latest health news, articles, and Fit Forever Resources.  (click “Store” to learn more)
As always I welcome any feedback you’d like to give to create a healthier America in body, mind and spirit.

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Let’s Get Moving!

“My idea of exercise is a good brisk sit.”   Phyllis Diller

…A pretty funny line, but the Surgeon General thinks otherwise.

According to his report, here are his major conclusions:

  • People of all ages, both male and female, benefit from regular physical activity
  • Low levels of activity, resulting in fewer calories used than consumed, contribute to weight gain and the high prevalence of obesity
  • Significant health benefits can be obtained by including a moderate amount of physical activity on most days of the week
  • Additional health benefits can be gained through greater amounts of physical activity
  • Physical activity reduces the risk of premature mortality in general, and of coronary heart disease, hypertension, colon cancer, and diabetes mellitus in particular
  • Physical activity may favorably affect body fat distribution
  • Physical activity also improves mental health and is important for muscles, bones and joints.

“Exercise is good for your mind, body, and soul. Not to mention your wallet.”    Tom Hopkins

Different things motivate different people to make a change in lifestyle.  This one is for those who are motivated by the almighty dollar.  According to recent studies, physically active individuals had lower annual direct medical costs than did inactive people, with a cost difference of $330 per person.

According to Centers for Disease Control:

• Physically active people require fewer hospital stays and physician visits and use less medication than physically inactive people.

• If all inactive American adults became physically active, the potential savings could amount to around $76.6 billion dollars.

• Americans 15 years and older who engaged in regular physical activity (minimum of 30 minutes of moderate or strenuous physical activity three or more times a week)  had average annual direct medical costs of $1,019 versus costs of $1,349 for those  who were inactive.

This is some great motivation for us to “get moving” as opposed to the “brisk sit” that we all can grow accustomed to.

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America’s Challenge

A look at what’s at stake…

Considering one third of the children in America is considered overweight or obese most of us would agree that something needs to change.  But where do we start?

First, we must put our finger to the pulse of America’s health. This generation is the first ever whose life span is significantly shorter than their parents due to unhealthy lifestyle choices. Not only that…

Due to our fast food lifestyles more than twenty five million children are showing signs of high blood pressure, Type 2 diabetes and high cholesterol.  That’s more than ever before. A recent study by the Ontario Medical Association found that three-quarters of obese kids will likely grow up to be obese adults and face heart trouble, diabetes, and other related medical conditions.

The U.S. spends $150 billion a year dealing with the issues of obesity that I have already mentioned.  Health-care premiums have risen more than three times faster than wages, largely because of the unhealthy choices of today’s society. We are one of the most intelligent civilizations ever, and yet we are blowing it when it comes to our health.

Unfortunately these problems won’t fix themselves.  They will continue to plague us until we find a way to change the patterns of “fast food” America.  These toxic habits and lifestyles will only continue to follow on to future generations if something is not done soon.

So where do we start? I like the suggestion from a Canadian Health Promotion Minister, Jim Watson, who declared “Fat is the new Tobacco.” If America’s parents and community leaders agreed with that and got on board as many have about the dangers of tobacco abuse, we might begin to see a difference.  The truth is, the war against tobacco has been very effective. Kids are taught in school that tobacco is a drug just like marijuana and cocaine, and threatens their very lives. Why can’t we come to the striking realization that fat is doing the same thing?

As I talk with people in presentations and workshops about the fact that “Fat is the Enemy” many agree that if a war were created against the killers called “fat and obesity” we would begin to see a difference in America’s health.

So what do we do?  A necessary step in this process is for families and community leaders to step up to make a difference. The only way our kids are going to make healthier choices is if we teach them and show them how to do so.

One thing that must happen is involving our kids in a healthy process for hands on learning.  This could include letting them select healthy foods at the grocery store.  Kids need to know why selecting an orange over a cup cake or Twinkies is the right choice.  Helping our children make good choices today will change the landscape of the “sick and unhealthy” society in which we live.

Kids are made to run and play! They were created by God to move, but many times the average school day, and the TV and video games that follow don’t meet that need.  Physical Education classes and after school sports definitely have their place, but we can’t expect those to fix our health dilemma.

I agree with Dr. Sasson Moulavi, of Smart For Life Weight Management Centers. He said: “My worry is some parents will sit back and wait for the government to come up with a magic plan. It is not going to happen. Parents need to realize they must take the initiative now. They have to stop waiting for a solution to fall from the sky. That’s just magical thinking.”

He could not be more right.  It’s up to America’s families to “pass the torch” of health to the next generation. Bottom line: it’s time for parents and community leaders to step up and assume the responsibility to make a difference.

So, what is the answer?  I believe a good start is finding the proper tools to educate America’s families. This is where my FIT FOREVER Book Series comes into play.  It is my way of trying to make a difference. It is designed to be a simplistic approach to helping families make healthier choices.  It is specifically written to be a simplistic, no nonsense approach for those who want to lead a healthier, more productive lives. 

FIT FOREVER is the perfect tool for parents in knowing how to help their kids make healthy choices. The first two books of this series are book one “FIT FOREVER”, and book two “FIT FOREVER The Next Step”.  Both are designed for interactive discussion for families, church small groups or discussion groups to talk about the “why’s” and “how to’s” of healthy living.

Focusing on solutions is what the great leaders of our world have always done. I agree this is a tough issue. But I’m up for the challenge! I believe that it is achievable and very doable in our lifetime!

Parents and Community Leaders, let’s get started!

What are your thoughts?   I am welcome to any feedback you may have….

To order books in the FIT FOREVER Series check out:  https://tomhopkins6.com/store/

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Author Tom Hopkins Brings Hope to Those Craving a Healthy Lifestyle

Author Tom Hopkins releases his second book in the

FIT FOREVER SERIES: “FIT FOREVER The Next Step.”

With over seventeen years of study and research, Tom Hopkins writes and speaks on health, wellness and age management. Shortly after his wife, Dene’, was diagnosed with the chronic disease Systemic Lupus, he set out on a quest to find ways to improve her health and quality of life. Though there is currently no cure for Lupus, Tom has discovered ways to bring healthy balance to people all over the world. In his book FIT FOREVER The Next Step he shares this first-hand knowledge to transform a reader’s body, mind and spirit.

FIT FOREVER The Next Step is a uniquely designed lifestyle book that focuses on daily consistency in leading a healthy life. This book in the FIT FOREVER series helps people find healthy balance through nutrition and exercise.

This simplistic book offers three sections: Be Well, Eat Well and Live Well.

• Be Well opens with 180 daily motivational studies that highlight topics of the ten chapters from book one entitled FIT FOREVER.

• Eat Well shows a healthy approach to eating, including food lists, and eating plans. This section also includes healthy recipes from a Whole Foods Nutritionist with 28 years experience.

• Live Well gives workouts and illustrated pictures of weight training exercises at three levels: beginners, intermediate and advanced.

FIT FOREVER, The Next Step is a no-nonsense look at helping you daily live a healthy lifestyle. The common theme that runs throughout this book is simplicity! Simple is good. Simple is achievable!

You should read FIT FOREVER, The Next Step if…

• You are looking to find balance in mind, body, and spirit

• You want to look and feel younger than you are

• You are looking for healthy, easy to fix recipes

• You are committed to advance to the next step in your Fit Forever Journey

So, how about you? Could you use some motivation to find proper balance? Do you want to take the next step in being the most energetic, enthusiastic person you know? If so, this can be a new beginning for you to embrace an active life of health and strength.

The author says, “On my quest in helping people find healthy balance I have discovered that regardless of our age, genetics, or body type we all have within us the power to change. The time has come to commit ourselves to taking care of this body that God has given us. We must remember that we will only receive one body in the span of our life, and it’s up to us to do all that we can to take care of it. Welcome to ‘The Next Step’ of your Fit Forever Journey.”

Growing up in Springfield, Ohio, but currently residing in Tulsa, Oklahoma, Tom is now enjoying the empty nest phase of life with his wife, Dene’.

To order a copy of FIT FOREVER The Next Step click on the “Store” tab or click here Buy Book

Or feel free to email Tom at Tom@TomHopkins6.com

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