Show notes
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Help Your Children Create Healthy Habits with Food "If you can present health in an interesting and fun way to children, they will make a change." - Dr. Bill Sears
Helping your children to create healthy habits by eating nutritious, whole foods can be quite the challenge. So this week on the Open Sky Fitness Podcast, we invited Dr. Bill Sears aka The Trusted Source for Parents to come on the show and share his tricks and tips to give children the small nudge they need to start thinking about being healthy for life.
We also took some time at the beginning of the show to answer a question from the Open Sky Fitness Podcast group on Facebook about static stretching vs dynamic stretching in relation to pre-workout and/or post-workout
Shaping Young Tastes "You don't get fat by eating healthy fats. You get fat by eating junk carbs." - Dr. Bill Sears
It's basically impossible to get kids to eat all of their vegetables at dinner or eat a piece of fruit instead of a cookie as a snack. But if we associate health foods with something that is relevant and important to the child, eating healthy could become a major focus for them.
Simply call a group of foods something like "soccer food, "tall food," or "pretty hair food." If your child is having a hard time believing you, ask a mentor such as a sports coach or teacher to help step in.
Dr. Bill's Rules of Two It takes two months to help a child like healthy foods. To help them stay on track, teach and remind them of this saying that Dr. Bill came up with:
"Eat twice as often, eat half as much, and chew twice as long."
The Best Nutrition for Babies "A mother's milk contains the very nutrients that the brain loves such as the best fats and that's why healthier and smarter babies tend to be breast-fed. Mother Nature intended it to be that way." - Dr. Bill Sears
A mother's milk is vital for a healthy brain and according to the latest research, babies could benefit from it most if they're breast-fed for up to 3 years.
When a baby begins to eat solid foods, Dr. Sears recommends including avocados and salmon.
At 6 months, babies can begin to eat avocados and salmon at 7 months to help develop a healthy brain. Why avocados? Because the brain is the No.1 organ affected by nutrition and healthy fats are a great way to introduce healthy, fatty, solid foods.
The 5 S Diet "The root cause of most illnesses and ailments is inflammation because our immune system is out of balance. We're a sicker society than we've ever been. People will object and say, "Well, we're living longer." That's true, but we're living sicker. Our health spans, not our life spans, is what's really important." - Dr. Bill Sears
To help prevent inflammation, Dr. Bill suggests following the 5 S Diet:
The 5 S Diet
- Salmon (Wild Alaskan Salmon)
- Smoothies with healthy fats
- Salads
- Snack Smart
- Science-based Supplements
What Not to Eat to Avoid Inflammation "The organ most defected by artificial sweeteners is the brain. When you consume aspartame, the crave center in the brain lights up and you crave more sweeteners. You don't lose weight by drinking a diet cola. Soft drinks are the number one cause of inflammation." - Dr. Bill Sears
Avoid anything with:
- Added sugars on food labels
- Chemical foods that include
- High Fructose Corn Syrup
- Artificial Sweeteners
- Flavor Enhancers
- MSG
Don't Do Diet Drinks About Dr. Bill Sears Dr. Sears, or Dr. Bill as his "little patients" call him, has been advising busy parents on how to raise healthier families for over 40 years. He received his medical training at Harvard Medical School's Children's Hospital in Boston and The Hospital for Sick Children in Toronto, the world's largest children's hospital, where he was associate ward chief of the newborn intensive care unit before serving as the chief of pediatrics at Toronto Western Hospital, a teaching hospital of the University of Toronto.
He has served as a professor of pediatrics at the University of Toronto, University of South Carolina, University of Southern California School of Medicine, and University of California: Irvine. As a father of 8 children, he coached Little League sports for 20 years, and together with his wife Martha has written more than 40 best-selling books and countless articles on nutrition, parenting, and healthy aging.
He serves as a health consultant for magazines, TV, radio and other media, and his AskDrSears.com website is one of the most popular health and parenting sites. Dr. Sears has appeared on over 100 television programs, including 20/20, Good Morning America, Oprah, Today, The View, and Dr. Phil, and was featured on the cover of TIME Magazine in May 2012. He is noted for his science-made-simple-and-fun approach to family health.
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What You'll Hear on This Episode
00:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob and Devon
4:20 Static stretching vs dynamic stretching in relation to pre-workout and/or post-workout
7:35 Why dynamic stretching is good for the body
14:00 Static stretching and its benefits
21:35 Introduction to Dr. Bill Sears
23:00 Inflammation and Inflammatory Diets
26:30 The Dr. Sears Wellness Institute
31:00 The 3 Magic Words to teaching kids how to eat healthy
32:00 Why avocados and salmon are such great foods for babies and young children to eat.
33:50 Why the ideal amount of time to breastfeed your baby could by 3 years.
35:40 Dr. Bill's Rule of Twos
38:00 The connection between the tongue, brain, and gut to help shape young children's taste buds
39:20 How can we help multiple children start to like healthy foods.
44:00 How to talk to your child about healthy foods like salmon
49:45 Why is inflammation so important?
52:50 What are some of the foods that people should be eating to help with inflammation
58:10 What foods should people stay away from to avoid inflammation
59:35 Is there a danger of inflammation from diet sodas?
1:05:35 Why crash diets don't work compared to just eating whole foods on a regular basis.
1:12:00 Why we should take our health into our own hands.
1:15:30 Rheumatoid Arthritis: food and exercise recommendations
1:18:20 Closing comments with Rob and Devon
1:21:00 Open Sky Fitness Closing
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