Phil Parham (10 page)

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Eating for Life
by Bill Phillips

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Betty Crocker's Best of Healthy and Hearty Cooking: More Than 400 Recipes Your Family Will Love

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More Healthy Homestyle Cooking: Family Favorites You'll Make Again and Again
by Evelyn Tribole

I like what the Bible says about how we should take care of our bodies, inside and out: “Do you not know that your body is the temple (the very sanctuary) of the Holy Spirit Who lives within you, Whom you have received [as a Gift] from God? You are not your own, you were bought with a price [purchased with a preciousness and paid for, made His own]. So then, honor God and bring glory to Him in your body” (1 Corinthians 6:19-20
AMP
).

Take care of your health and take care of your children's health. Show God how much you respect His creation and use your healthy body as a temple to glorify Him.

• Eat natural. Choose your meals and snacks from fruits, vegetables, lean meats, and whole grains.

• Drink water. It's God's choice of beverage.

• Eat more fiber. Fruit and vegetables are the key.

• Try to balance your meals and snacks with the right amount of carbohydrates, protein, and good fat.

• Eat for one. Don't overestimate your portions. Measure if you have to.

• There is always a healthy alternative for an unhealthy food. Remember the trade game.

• Make sure your family's meals are made with low sugar, low salt, and low (or no) bad fat.

A healthy lifestyle doesn't end simply by eating the right foods. It's about activating your body. It's about getting off the couch and going for a walk, a hike, or a bike ride. It's about doing fun things that will get your blood pumping and your heart rate up. When you couple a good diet with activity, you have a healthy winning combination!

5

A Note from Phil

W
hen Amy and I speak, I often tell the story about the night a man came by my family's house when I was a teenager. Dressed in a suit and carrying a briefcase, he sat on our living room couch and sold our family on a new phenomenon called cable television. My father immediately bought into his pitch, and the rest of us couldn't have been more thrilled.

When this well-dressed man left, I thought,
Oh boy, we have cable now. We're rich!
I soon discovered I could watch all sorts of things on TV with our new 13-channel selection. I was blown away that I could watch the Atlanta Braves play on TV. I thought cable was the best thing that could have happened to us. But in hindsight, I can see how this new “invention” began to limit our once active lifestyle.

As a little boy—and I'm sure many of you can relate—most of my time outside of school was spent playing outdoors. I don't have many memories of doing things indoors. I rode my bike and played football and basketball with the neighborhood kids. Our birthday parties were outdoors. I sustained many injuries from playing on the swing set or jungle gym. I spent weekends at my grandparents' farm exploring their huge property.

Boy, how things have changed. It's strange being a witness to the digital age. Not that all technology is bad, but it has negatively affected our once active lifestyle. And no, it's not technology's fault. We as parents hold much of the blame for allowing our children to spend more time playing video games than playing in the yard.

The lifestyle of my three boys is much different than mine was. Like any other kid, they want the newest and coolest video games and systems (which seem to pop up every month). They have laptops, iPods, and TVs in their rooms. Since Amy and I have transformed our lifestyle for better health, we've made major changes in this area. We have set firm boundaries and rules in place to ensure that technology does not monopolize our family's time, energy, or health.

Unfortunately, too many parents are not aware (or choose to ignore) how video games, TV, or the Internet have taken dominion over their household. But these things rule our homes. And we are reaping the consequences of that takeover. One major repercussion is obvious: we are continually becoming more sedentary.

Nielsen's 2009 fourth-quarter “Three Screen Report”—a regular analysis from Nielsen that studies video viewing and related consumer behavior in the U.S.—reveals some sobering statistics. The biggest change in recent years has been that the average American has added more video platforms to their entertainment repertoire. Here's what I mean.

• Each week the typical American watches almost 35 hours of TV; 2 hours of “timeshifted” (DVR) TV; 4 hours of Internet; 22 minutes of online video; and 4 minutes of mobile video.

• 59 percent of Americans now use TV and the Internet simultaneously at least once per month, spending 3.5 hours.

• Americans continue to increase their video use to new levels: TV +1 percent, timeshifting +25 percent, and online video +16 percent.

• Below is the breakdown on how children under the age of 18 spend their time per week on media-related devices:

Source: The Nielsen Company

 

The average child spends way too much time sitting. Not only are our children inactive, but they are more likely to indulge in bad eating habits while watching TV or playing video games, causing unnecessary weight gain and health problems.

We need to teach our children to get up and move! It's as simple as that. Exercise is not a means of physical torture or something reserved for gym class. Exercise is being active and moving around. That's all. It's real simple. It can be playing sports, taking dance classes, playing tag in the park, riding bikes, or running around with friends during recess.

The U.S. surgeon general and other leading medical experts recommend that children get an hour of exercise a day. Sadly, this is not happening. Less than one-third of kids aged 6 to 17 get at least 20 minutes of vigorous exercise a day. Why? They're spending all their time watching YouTube videos, listening to their iPods, playing their Wii or DS, or watching TV.

But wait, there's more! According to research by the Discovery Health Channel:

• 50 percent of children do not get enough exercise to develop healthy heart and lungs

• 98 percent of children have at least one heart disease risk

• 20 to 30 percent are already obese

Adults don't fare much better.

• 64 percent don't get enough exercise to maintain healthy heart and lungs

• 24 percent never exercise

• More than 35 percent are overweight

This should be a big “Ouch!” for many of us. Just remember all we talked about in chapter 3. Lead by example. If you don't engage in an active lifestyle, what makes you think your kid will?

The obvious plan of attack should be to exercise more as a family. Before we get into creative ways to incorporate a fit and active lifestyle into your home, let me tell you why exercise is necessary. Here are a few of the life-changing benefits of being physically active.

Relieves stress.
Regular aerobic exercise releases hormones that give you a sense of well-being and relieve stress.

Alleviates depression.
Regular physical activity increases serotonin, a brain chemical that fights negative thoughts and depression.

Boosts mood.
Exercise also releases endorphins, powerful chemicals in our brain that give us energy and make us feel good.

Sharpens brainpower.
Endorphins also help us focus and sharpen our mind.

Improves self-esteem.
When you incorporate regular activity into your life, you take care of yourself and feel better which, in turn, can elevate a stronger sense of self.

Boosts energy.
When you are active, your heart rate increases, which gives you extra energy for the rest of your day. Think of exercise as an energy booster.

Benefits overall health.
Let's not forget what exercise can do for your health! Do you want your children to have stronger muscles and bones? A leaner body? Less risk of becoming overweight? A decrease in the risk of diseases and medical conditions such as diabetes, high blood pressure, and high cholesterol? Of course you do!

All these benefits should motivate you to get up off the couch, grab your child by the hand, and head outdoors for a nature walk.

Don't think of exercise as running on a treadmill like a hamster on a wheel. As I mentioned before, exercise can be equated with physical activity. Get off your behind and on your feet moving. It doesn't have to take place in a gym with fancy and scary-looking equipment. It can be any physical activity that gets you breathing harder and raises your heart rate.

There are so many options—from playing a sport to housecleaning to riding a bike to jumping on a trampoline. I like to keep it simple when thinking of family exercise. If you exert energy doing something, you are being active, and that's a good thing.

Remember the saying, “No pain, no gain”? Unfortunately, many people associate exercise with something that will make them hurt, and they shy away from it. After all, who wants to feel pain? But exercise doesn't have to be painful, arduous, or feel like a chore. Exercise can be fun! Riding a bike is fun. Going hiking is fun. Playing catch with your son or daughter is fun. Running around on a beach and swimming is fun.

Rethink exercise as being active and having fun—a perfect combination.

Family Power

So what now? If you are a parent who has not embraced physical activity in your home, you can make a change today. I believe incorporating good habits should flow from the head down. Lead your family into the joys, benefits, and fun of exercising. You'll quickly see that the best way for your children to have a fit lifestyle is to make it a family thing.

Amy and I were asked recently to be the masters of ceremonies at a youth triathlon in our area. We were honored to be a part of this inspiring event and enjoyed the experience. I met many wonderful people and came home with fond, lasting memories. What struck me the most was how happy these kids were, even though they were competing so early on a Saturday morning. Many of them looked up to their parents, most of whom were runners themselves. The pattern was obvious. These kids were following their parents' lead.

I like to say that a family that plays together stays together. I admire parents who come home from work and shoot some hoops with their kid in their driveway or who go inline skating with them in the park on the weekends. Spending active time together increases the quality of your relationship and strengthens the bond with your child.

An active family is also a happy family. When we got back from
The Biggest Loser,
we started doing all sorts of fun activities we had never done before with our kids. For instance, when Amy and I won the prize to come home for a day, we took our kids hiking for the first time. It sparked a passion in our family that has continued since.