Every adult in a child’s life can help instill healthy lifestyle habits, which include important factors such as eating a healthy diet and following a proper fitness program. Many of us believe that as long as our child is eating a lot, active and doesn’t look fat, there’s no need to worry about his or her health. While your child might not look overweight, he or she may already have many fat cells that can lead to future health risks. Children as young as three should follow a proper diet and active lifestyle with enough hours of sleep to insure a healthy well-built body and mind. Here are some of the important ways in which adults can help children learn to eat.>>

“Children as young as three should follow a proper diet and active lifestyle”

1. Availability of foods

Children may need to try a food eight to ten times before they develop a preference for that food.  Encourage your child to try the different tastes a couple of times before they decide whether they like it or not.

2. Meal structure

Children need to eat a balanced diet, so using the MyPyramid is very important. Stick it on the child’s bedroom wall to teach him/her that it’s important to eat fruits, vegetables, dairy products, and whole grains while limiting fats, salt and simple sugars.

3. Adult food modeling

When adults eat a poor diet, children will too. When you sit at the same table, eating the healthier options they will be interested in doing the same. When they hear the message that too many snacks and sweets are not good, but see you eating them they will get confused. Lead by example.

4. Food socialization practices

Avoid referring to food as GOOD or BAD, and cut the habit of using food as prizes or comfort. This type of behavior starts a process of emotional eating, which has little to do with hunger. These associations will be very difficult to change when they grow up. Instead refer to healthy food as, “healthy for you and will make you stronger, and give you energy.”

5. Food related parenting style

Many researchers believe that children as young as three are able to adjust their own food intake and regulate calories over the course of time. When parents try to regulate their child’s food intake, the child’s own ability to regulate starts to fade away so then children rely on their parents for when and how much they eat. Restricting calories and specific foods usually backfires and produces undesirable behavior such as sneaking food or over-eating.

The following are some general guidelines to follow when introducing food to your little ones

– Reduce added sugar or sweetened drinks.

– Use unsaturated oils such as sunflower oil, olive oil or corn oil instead of the saturated solid fats.

– Offer fresh, frozen and canned vegetables and fruits at meal; be careful with added sauces and sugar.

– Eat fish or chicken instead of meat, you should minimize eating meat to once a week.

– Eat whole grain breads & cereals rather than refined products, read food labels wisely and make sure whole grain is the first ingredient.

– Eat more legumes (beans) and tofu.

– Avoid high calorie sauces such as mayonnaise and instead use mustard or tahini.

– Allow them to hold a bottle of water all the time to get used to drinking water instead of anything else

Beside eating healthy, your child will need a well structured physical activity according to his age, children starting from preschool need about 30 minutes 5 to 6 times a week of active play to prevent obesity and maintain a positive attitude, learn more about their body, grow well structured muscles, proper bone growth and consequently have better self esteem.

Rana Arafa

VIBE gym certified pediatric obesity nutritionist, sports athlete nutritionist and holistic nutrition therapist.

The Lagree Fitness Method

Lagree Fitness Method also known as Pilates on steroids is the latest workout craze sweeping Cairo. From B-Urn, her Giza studio, physiotherapist, and workout enthusiast, Amina Naguib, received Cairo East Magazine for a tete-a-tete about this new technique that blends Pilates, cardio and strength training and has been keeping the ladies in town on a waiting list.

CEM: What is the concept behind your studio B-urn? 

AN: B-URN is more than just a place to go for a workout. It’s a concept. It is pretty much whatever you want it to be, hence the ‘B’. The idea behind the ‘B’ is that you come to B-URN to be whatever you feel like being. B-Happy, B-strong, B-eager, B-silly, the adjectives are endless here; point being whether you choose to be yourself (or not) during your time with us is completely your choice.

How did you come across the Lagree Fitness Method?

I spent Thanksgiving in New York last year and that’s where I discovered the Lagree Method and the machine that changed my life: The Megaformer. As I do before my trips I always program my workouts in advance. I was looking forward to a high intensity interval training class that got fully booked, so I brushed it off and signed up for a “Megaformer” class. Two minutes into the class my entire body was shaking and I was sore for at least 3 days after.  That’s when I knew these babies were coming home with me to Egypt.

What is it about?

The Lagree Fitness Method is a total body conditioning method that strengthens the body and promotes fat loss without bulking up the muscles. This innovative method also restores the body’s natural alignment and balance. The method is both intense and therapeutic: two benefits rarely seen in the same workout. >>

How is this different from the Reformers Pilates?

Pilates and Lagree Fitness are both recognized globally as excellent methods of improving flexibility, core strength and balance. However, the Lagree Fitness method proved to achieve better results, resulting in over 120% greater muscle stimulation.

It seems you found the ultimate exercise platform?

I got a kick from the rush of endorphins that a high intensity workout gave me, yet got bored of my conventional Pilates and gym workouts. The sweet spot in between is what B-URN has to offer; it’s the high intensity, low impact, full body workout that leaves you wanting more. Based upon the Lagree Fitness Method founded by Sebastien Lagree, B-URN gives you the rush without the injury, full stop end of story. Drop that book, switch off your show, get out of your bed and come to just ‘B’ at B-URN. I’m weird- seeing people shake and sweat on my machines makes me happy.

What are the benefits of it?

The Megaformer workout is designed to develop core strength and muscular endurance; in simple words you will burn calories and work your muscles to fatigue with high repetitions. It’s a mental and physical challenge, your brain will be screaming and right at that point, I’ll probably ask you to hold or pulse and that’s what you’ve got to do, and in return your body will be burning fat long after the torture is over.

So, is it only just for the fit and strong?

Nope, it’s for everyone, just ‘B’ ready to shake, sweat, and burn!

But would need to have a previous work out history?

Yes, I suppose so.

Does it target specific areas?

You are on a Megaformer, which is a 10-foot-long, 250-pound machine, put simply it is a Pilates reformer on steroids (it’s the difference between a basic car and a Lamborghini). You’re rarely ever working just one muscle group. The beauty about the B-URN classes is that you’ll literally feel your entire body from your core to your arms, legs, bum; even cheeks shake as you do each move.  It’s a full body workout not only in the entire session, but with every single move.

Does one lose weight or tone?

It does both, and so much more. We’re talking deep fat burning, heart pumping full body sizzling.  Let’s just say it’s an anti-gravity workout! That works.

How many sessions does it take to see a change in your body? 

I remember the very first class I took in NYC, it shocked my system so fast it shrunk on the spot.  No but seriously, I guess in about 3 to 5 sessions you’ll feel a difference.

How long are the classes for? And how often should one attend?

Classes are 45-50 minutes long. Ideally I’d recommend 2-3 times per week but that is totally up to the client.

How can someone sign up for your classes? 

Definitely checkout our instagram @B-URNEGYPT page for updates. You’ll find us on the mindbodyonline.com scheduling system, and we’re currently working on a website!

Being pediatric health care providers has us not only giving medical advice, but also dispelling long-held “medical” beliefs as well, erroneously passed down from one generation to the next.

So let’s grab the bull by the horns and offer the factual side of mythical medical rumors!

Myth #1:  Breastfed infants need water too.

Fact: Breast milk is more than 80% water, which provides all your nursing baby needs. According to the WHO (World Health Organization), babies do not need water before they are 6 months old. Water may also not be clean and cause infections. However, water could be given in very hot climates in limited amounts.

Myth #2: Antibiotics treat colds

Fact: Antibiotics are not effective for viral infections, including colds. On the other hand, misuse or overuse of antibiotics can promote antibiotic resistance i.e. antibiotics become less effective or don’t work at all.

Myth #3: Over-the-counter (OTC) cough and cold medicines are the best way to help a child who has a cold feel better

Fact: Common cold is generally a mild, self-limiting illness that usually improves with time. OTC cough and cold preparations are not recommended for use in children under four. Evidence indicates that they don’t really help and may pose risks, particularly to young children. Parents need to be aware that these preparations contain multiple ingredients that their children might not need all. Moreover, there’s a risk of accidental overdose if multiple medications containing the same ingredient were used.

Myth #4: Thick yellow-green nasal discharge during a cold is a bacterial infection that needs antibiotics.

Fact: This could be the normal end stage of a cold running its course. Nasal discharge from a cold generally starts out clear and watery and can become more cloudy and thicker and finally turn green or yellow at the end of the cold. In an era of antibiotic overuse, it is important not to over treat a green runny nose. Treatment should be considered for a green runny nose that does not clear after 7 to 10 days or the cold symptoms do not go away by 10-14 days. So, it’s not about the color, but the duration.

Myth #5: Ear infections usually need antibiotics for treatment

Fact: Most ear infections resolve without using antibiotics. The American Academy of Pediatrics recommends a wait-and-see approach where doctors wait for 2-3 days then assess the need for an antibiotic as one option for some children depending on their age and severity of symptoms. Talk to your doctor about the benefits of antibiotics weighed against the potential side effects and overuse concern.

Myth #6: Natural immunity is better than vaccine-acquired immunity

Fact: The risks of infection outweigh the risks of immunization. Some infections could cause irreversible damage e.g. Polio, or can cause severe complications e.g. Measles. In addition, not all infections offer life-long immunity e.g. Pertussis. Some vaccines protect against multiple strains of a disease, whereas infection only provides future protection against one strain e.g. Rota, pneumococcal, HPV & influenza vaccines.

Myth #7: Too many vaccines too soon overload the child’s immune system

Fact: The child’s immune system is stronger than you think! It’s well equipped to handle thousands of bugs at a time. Our vaccines today are much purer than those of the past. In fact, children are exposed to more bugs in the environment every day than to those in all their vaccinations combined. Therefore, parents should adhere as closely as possible to vaccination schedules for optimal protection.

Myth #8: Children need vitamin supplements for better health

Fact: Multivitamins aren’t necessary for most healthy children who are growing normally. Foods are the best source of nutrients. While many young children are picky eaters, that doesn’t necessarily mean that they have nutritional deficiencies. Many common foods including breakfast cereal, milk and orange juice are fortified with important nutrients, such as B vitamins, vitamin D, calcium and iron. So your child may be getting more vitamins and minerals than you think. Furthermore, mega doses of vitamins and minerals can be harmful. Some vitamins and minerals can interact with medications your child is taking. Talk with your child’s doctor if you’re concerned about whether your child is getting the recommended level of vitamins and minerals.