Phil Parham (22 page)

A college professor of mine once said that the definition of an excuse was “a skin of a reason stuffed with a lie.” I always thought that was a mean thing to say (probably because I always had an excuse for why I couldn't get my homework in on time). The truth is, we lie to ourselves a lot because we think we have good reasons not to change.

How many times have you waited until the last minute to complete a homework assignment or a project? And how many times could you not finish it on time? Did you have an excuse ready to give your teacher? We can always find a reason why we couldn't do something we were supposed to do.

We do the same thing with our health. We make excuses about why we ate too much and didn't exercise enough. There is always a party to go to, a movie to watch, or a vacation to go on where we have a “reason” to give ourselves a break. The problem is that we will never change for the better if we keep making excuses for our bad choices.

When we got the call to be on
The Biggest Loser,
we moved heaven and earth in a week so that we would be able to go. We did whatever we had to do because we knew we were doing it for our health. If you want to change your life, you have to do what you need to do and eliminate the excuses.

Don't let excuses hold you back from living the best and longest life you can. Don't say, “I can't do this because...” To borrow a phrase from Nike—Just do it.

1. What are some excuses you have made in the past?

2. What is the definition of an excuse that my professor gave me?

3. Why are excuses bad?

If you are constantly late, try setting your clocks 10 minutes early. That way if you are always 10 minutes late, at least you'll be on time.

I
t's time to learn how and what to eat. Proper nutrition is a big part of what it means to be healthy, so pay close attention. You'll learn about why you should eat natural foods such as grains, fruits, and vegetables and drink lots of water. And you will understand that feeding your body well helps to keep it running properly, just as putting the right fuel in your gas tank makes your car run like it should.

A Word from Amy

What do you think about when I say the words “the great outdoors”? Do you think about breathing in fresh air? The smell of freshly cut grass? There's nothing quite like spending time outside. It makes you feel so good.

The outdoors is also where food grows. Not only that, you can even grow your own food. Back in the old days, there was no such thing as grocery stores. Most families grew their own fruits, vegetables, and grains.

Imagine planting a seed in the ground, watering it, fertilizing it, and after a couple weeks, seeing that tiny seed sprout into a tomato plant that eventually produces tomatoes you can hold in your hand. How awesome is that!

Take a family trip to a local gardening store and talk to someone about building your own garden. Start out with veggies that are easy to grow, such as tomatoes, green beans, carrots, and beets. Add different food items to your garden every year. If you live in an area where you can't grow a garden, visit a local farm that allows you to pick your own fruits and vegetables. It'll be a fun family day out, and you can learn how food grows.

Above all else—and I know many of you have heard it said a thousand times before—eat your veggies. Try to eat two cups of veggies a day. They're good for you.

1. What are your favorite veggies?

2. Why are veggies good for you?

3. Here is another fun project to do as a family. The next time you go grocery shopping, spend some extra time in the produce section. Go through each section and check out the different kinds of cool looking vegetables. Hold a big red beet in your hand. Check out the unique shape of an eggplant and its deep purple color. Try a new veggie every week.

To help your child make healthier food choices, make a daily vegetable and fruit chart and post it on your refrigerator. Have your child color a picture or place a sticker or gold star for each fruit or vegetable eaten.

I hate to break it to you, but fast food is not a part of a nutritious diet. Most foods that you get at the drive-thru window are loaded with extra junk to make the food taste better, but it's bad for your body.

I know we live in a busy time and sometimes it's just easier to grab lunch or dinner on the road when you're on your way to soccer practice or a play date. But while it's easier, is it good for you? Absolutely not.

In their excellent book
Chew on This,
Eric Schlosser and Charles Wilson talk about the dangers of fast food. They say, “The food you eat enters your body and literally becomes a part of you. It helps determine whether you'll be short or tall, weak or strong, thin or fat. It helps determine whether you will enjoy a long, healthy life or die young.”

Ouch! Why eat fast food if you can eat healthier at home? You can even eat healthier on the road. Pack lunch or dinner to take with you. Take some fruit or veggie snacks to the game or on your play date. There are many ways you can be healthy even when your life is super busy. Remember, you have to fuel your body properly for it to work properly. And fast food is not the way to do it. Natural foods are the way to go.

1. Do you like fast food? Why or why not? How does it make you feel an hour or so after you eat it? Do you feel tired or energized?

2. What are some ways you can take healthy food with you when you're on the road?

3. Knowing how bad fast food is for your body, do you still want to eat it? Why or why not?

Slow down while you're eating. It takes 15 minutes for your digestive system to tell your brain that you are full. The best way to eat slower is to chew each mouthful 30 times. When you eat, take your time!

A Word from Amy

“I'll trade you my banana for your potato chips.”

“I'll give you my carrot sticks for your cupcake.”

Sound familiar? Making healthy choices with your friends at school can be a hard thing to do sometimes. Especially when you sit with them at the cafeteria and see some of their lunches (that you think taste super good, but are not the best things to eat for good health).

Sometimes when you make healthy choices, your friends won't be as excited as you are. Though you may love apples, they may not be used to eating them. It's okay. Here is a great opportunity to teach your friends, by your example, how to make the right choices when it comes to nutrition.

Instead of telling someone what to do, it's better to show them by doing it yourself. This is a great reminder for parents. When you offer fruits and veggies to your kids at mealtime, make sure you eat them yourself We make a greater difference when we lead by example.

Remember this, kids. You might need to learn how to say no more often (not to your parents, but to your friends who don't make the right nutrition choices). When they're munching away on salty or greasy foods and offer you a bite, tell them “No thanks,” and munch on a piece of fruit instead. When they gulp down a ton of soda and ask if you want a Coke, say “No thanks,” and drink your water instead.

1. How many of your friends make healthy eating choices?

2. If they eat snacks or a meal that's not the best choice to fuel their body, do you feel pressure to do the same thing?

3. How can you encourage your friends to make the right nutrition choices?

I know you probably hear it all the time, but take care of your teeth. Brush them at least twice a day. When you eat foods that are high in sugar (candy or soda) or starches (french fries or cookies), it can cause tooth decay. Good nutrition even matters in keeping your beautiful smile.

A Note from Phil