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Too cold to walk outside? That doesn’t mean that your child’s fitness regimen needs to chill until Spring. That treadmill gathering dust in your basement can be safely used by a child (age 8+). Just be sure to get your child’s pediatrician’s approval before starting any new exercise regimen.

To begin, make sure your child is wearing a supportive pair of sneakers. Start the treadmill at a very slow pace so your child is walking comfortably. Do not go too fast or your child may fall down. You can SLOWLY increase the pace until your child is at a brisk walk. Then, choose from the following three workouts.

Workout One: Steady does it…

Keep your child at one pace throughout this workout. Make sure your child is walking fast enough; if your child is not breathing heavily and sweating, increase the pace. Ideally, your child will be unable to speak fluidly in complete sentences. The goal is to walk at this pace for a total of 45 minutes. Work up to this slowly. Start with 5 or 10 minutes and increase the length of time by 5 minutes every day or so.

Workout Two: An uphill battle…

Begin your child on a flat incline and have him/her walk at a brisk pace (as above) for 5 minutes. Then slowly increase the incline on the treadmill. Do this slowly. Increase by 0.5 every 2 minutes until you reach a maximum incline of 4 percent. (If this level of incline is too difficult, back off by 0.5 until your child is able to keep up. As the incline gets higher, you may need to lower the speed slightly. Adjust the treadmill so that your child is working hard but is able to tolerate it.) End the routine with 5 minutes at incline 0.

Workout Three: What goes up must come down…

This workout is an interval workout. You will be frequently adjusting the speed of the treadmill. Begin the workout with your child walking at a brisk pace for 5 minutes. Then increase the speed so that your child is either walking very quickly or jogging for 1 minute. Then lower the speed so that your child is walking at a reasonable pace for 3 minutes. Alternate between 1 minute at a fast pace and 3 minutes at a reasonable pace until your child has been working out for 35 minutes total. End the workout with 5 minutes at a reasonable pace.

A reminder: check with your doctor before trying this workout! Do not attempt these exercises without your doctor’s approval.

Not sure how to teach this to your children? Go to http://www.DrWeigh.com to learn more. Our interactive website launches next month!

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1. Order grilled instead of fried. Avoid the word ‘crispy’!
2. Ask for food cooked without butter, oil or mayo. If it can’t be cooked without them, ask for as little as possible.
3. Avoid tuna salad. Order turkey instead or make your own tuna at home with low-fat or fat-free mayo.
4. Take your own snacks to the movies. You can pop your own 94% fat-free microwave popcorn at home and save over 500 calories from the movie theater oil-popped popcorn.
5. Avoid creamy or cheesy soups. Stick to red or chicken broth-based soups instead.
6. Be wary of salad dressing. Just because it has lettuce doesn’t mean it is healthy. Instead of regular dressing, try fat-free dressing or some balsamic vinegar!
7. Always order the ‘kiddie-size’ version, when possible. Kiddie-size items usually contain at least one normal adult serving.
8. Serve dinner on smaller plates. You will trick your body into thinking you ate more than you did!
9. Skip regular cuts of meat. Go for extra-lean cuts whenever possible.
10. Limit yourself to one trip to the buffet table. Try to avoid seconds!

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The other night my three-year old daughter asked me how many calories were in her turkey sandwich. I was part horrified and part pleased. I couldn’t help but wonder if maybe I had taken things too far. Sure, I want my kids to be aware that some foods are healthy and some are not. But calories? Hmmm…

I like my patients to think of food in terms of colors, not calories. Green light foods are the healthiest. Red light foods are the least healthy. And yellow light foods fall in between. There is certainly no harm in that.

But thinking in calories may be too much. Limiting total calorie intake is clearly necessary for weight loss. But not all calories are equally nutritious. For example, the calories in an apple are not the same as the calories in a few Hershey’s Kisses even if they add up to the same total number. So it’s not enough to just consider how many calories… you have to consider the type of the calories as well.

I would rather kids think about food quality and appropriate portion sizes. Of course, an overweight child should monitor how much they are eating to facilitate weight loss. In my program, I suggest how many green light foods should be eaten at each meal and snack. If they want a yellow light food, they must give up two green light foods. And red light foods are limited to twice a week.

So, in answer to Danielle’s question about her sandwich, I replied, “Honey, a turkey sandwich on whole wheat bread is a very healthy food. Don’t worry about calories. Just try to make healthy choices and eat green light foods.” To which she responded, “okay!” Simple enough!

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I recently read an article about a movement in New Hampshire called “No Child Left Inside”. The movement is from the New Hampshire Children in Nature Coalition. They have coined the phrase “Nature Deficit Disorder”. Basically, our children are not spending enough time outside (in nature) and are suffering. Children who spend time outside tend to be more active and much thinner. Most outside activities are fairly active: hiking, biking, playing on a swingset. Kids who spend a lot of time outdoors burn off excess energy and are more relaxed than those who shun the outdoors. They are calmer and do better in school. The benefits of taking your children outside are many. Don’t let the cold weather scare you off. Bundle your kids up and send them hiking. Literally. Go to a botanical garden and admire the winter landscape. Teach them to enjoy nature’s beauty. Start today.

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It seems everybody is talking about celebrity diets. Enough already. I don’t think that information helps anybody. I bet it would be much easier to lose weight with a personal trainer, a private chef and a personal assistant. Plus, who has time to work out two hours a day? And most of these celebrities use very unhealthy methods. Detox cleanses? Please…

There is no secret to losing weight. Eat less. Exercise more.

My thoughts on the latest diets advertised by Us Weekly and their appropriateness for kids:

The Fresh Diet: High priced meal delivery system based on the Zone philosophy (40% carbs, 30% protein, 30% healthy fat).

Even if you have the cash for this, it doesn’t teach you or your child anything about nutrition and making healthy choices. Once you go off the program, you will likely gain the weight back because you haven’t learned anything. Plus, your child can’t go to playdates and eat with friends. This may work for Paula Abdul, but it is definitely not a child-friendly option.

The Eat-Clean Diet: No sugar, white flour, alcohol and processed foods.

I don’t know how long anybody could last on this one. Can you imagine sending your child to a birthday party on this plan? This could never work for a kid. And I don’t really think this could work for an adult. It is too restrictive. How about going for moderation instead of total deprivation? Nicole Kidman and Halle Berry are on their own with this one!

Eating in the Raw and The Raw 50: No food cooked above 116 degrees.

Umm… I don’t even know what to say about this one. The logic is supposed to be that the uncooked foods contain more enzymes, which may help you lose weight. There is absolutely no science backing this up. How could anybody eat this way for more than a day? I probably couldn’t even do it for a day. Demi Moore, Carol Alt and Alicia Silverstone must have more (unnecessary) discipline than I do. No thanks! And I am not even going to address the suitability of this for kids. It’s just too ridiculous.

The 5-Factor Diet: Low-glycemic index carbs, low-fat protein, healthy fats, and fiber. Follow it 6 days a week and splurge on day 7.

This is the most reasonable of the lot but is still too restrictive for kids. Children would definitely not be able to eat anything from the school cafeteria and would have a tough time on playdates. Plus kids (and adults) can do major damage on their binge, I mean splurge, day. I would rather teach consistent moderation than six days of deprivation with one day of binging. I guess that Kate Beckinsdale, Eva Mendes, and John Mayer are sure to keep their splurge days in check.

Skinny Bitch in the Kitch: Vegan diet (no animal products, including fish, chicken, and dairy), no caffeine, and no simple carbs. Also no calorie counting.

Well, even the name tells us that this is not appropriate for children. Kids, teens, (and adults) need protein and this diet limits most of the palatable protein choices. Not many kids are content eating beans, nuts, and tofu at each meal and snack. Plus, where is the calcium coming from? Natalie Portman and Pamela Anderson must be eating lots of green, leafy veggies or they will have issues with osteoporosis in the future!

Let’s stop this trendy fad diets. Watch portion size, make healthy food choices, and exercise.

Not sure how to teach this to your children? Go to http://www.DrWeigh.com to learn more. Our interactive website launches next month!

You do not need to give up entire food groups to lose weight.

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Americans have the ability to take any healthy food and bastardize it into something fattening. We have even managed to ruin sushi.

I had a patient in my office, discussing which types of foods she likes to eat. I was thrilled when she mentioned that she loves sushi. After telling her that sushi is a particularly healthy type of food, I asked her which types she enjoys most. “Oh, I eat everything,” she began. “Shrimp tempura rolls, spicy tuna rolls, Philadelphia rolls and Spider rolls.” Each of those types of rolls is unhealthy in its own way! Shrimp tempura rolls are fried. Spicy rolls of any kind are made with mayonnaise. Philadelphia rolls contain cream cheese. And Spider rolls are also fried. Hmmm… not one of these rolls is nutritious.

Why have we created these unhealthy options? Sushi should be fish on rice. It’s even better when served on brown rice! Don’t order your children sushi that contains these fattening ingredients. Instead, opt for rolls that include combinations of fish, cucumber, avocado, and other vegetables. Refuse to order anything tempura, spicy, or with cream cheese. And give brown rice sushi a chance. Brown rice contains fiber which helps to keep your children feeling full longer! They probably won’t even notice the difference.

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Top Ten Least Healthy ‘Salads’: in no particular order

1. Taco salad- The beef, cheese, and sour cream make this a calorie nightmare. And that is before you add on the shell!

2. Tuna salad- Tuna itself is great… but the mayonnaise ruins it!

3. Potato salad- Carbs and mayo- not a great combination.

4. Caesar salad- Caesar salad wins the marketing prize. For some reason, everybody thinks it is healthy. But it is horrendous. The dressing, the cheese, and the croutons all add up to a disaster.

5. Chicken salad- Again, the mayonnaise makes this a nutritional no-no.

6. Any type of Crispy salad- Crispy equals fried. Enough said.

7. Macaroni salad- A white starch and mayonnaise. Not a healthy ingredient to be found!

8. Shrimp salad- I suppose this is the best of the worst. Still, not a great choice.

9. Cobb salad- Blue cheese, eggs, and bacon. Can you feel a heart attack coming on?

10. Egg salad- One of the worst!

Now- let’s try to make these into healthy meals.

1. Taco salad- Skip the beef and order chicken instead. Hold the cheese and sour cream. Instead, ask for a small amount of heart healthy guacamole and lots of salsa! And definitely don’t eat that taco shell!

2. Tuna salad- Use tuna packed in water, not oil. Instead of regular mayonnaise, opt for fat-free or low-fat mayonnaise and use it sparingly!

3. Potato salad- There isn’t much you can do with the potatoes, but you can use fat-free or low-fat mayonnaise.

4. Caesar salad- Pass on the cheese and croutons. If possible, use a fat-free Caesar dressing. If that is not an option, ask for the dressing on the side. Mix a small amount of the dressing with balsamic vinegar (not vinegarette) to dilute. Use this mixture sparingly!

5. Chicken salad- Fat-free or low-fat mayonnaise will drastically reduce fat and calories!

6. Any type of Crispy salad- Order your protein grilled instead of fried. Your heart will thank you later.

7. Macaroni salad- Use a whole grain pasta and fat-free or low-fat salad dressing.

8. Shrimp salad- I am sure you can guess this trick… fat-free or low-fat salad dressing.

9. Cobb salad- How about using egg whites and turkey bacon? Also, try a fat-free blue cheese dressing, if possible. If not, quickly dip your empty fork into the dressing before spearing the lettuce. This gives each bite a small burst of flavor without all the calories and fat.

10. Egg salad- Egg whites and fat-free or low-fat mayonnaise. Voila! Your meal is healthy.

** Note that low-fat mayonnaise is not the same as light mayonnaise. Light mayonnaise has many more calories and fat grams and is not anywhere near as healthy.

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I had a great visit with a patient today. She is twelve years old and has already lost about 15 pounds. She has more to lose but is getting closer to her goal every day. Today we discussed exercise. She loves to dance! In fact, she takes about six dance classes a week (2 classes a day, 3 days a week).

This patient has tried lots of different exercise regimens. She sometimes goes on the treadmill. Other times she goes on her trampouline. But she always comes back to dance. It is truly her passion!

So we decided to base her exercise routine on her dancing. We determined that tap dancing is the most vigorous type of dance. When she is tapping, her heart is racing and she is sweating. So we decided that, instead of suffering on the treadmill, she would tap to her heart’s content.

The patient (who asked that I keep her name confidential) aims to exercise five days a week. She takes her dance classes three days a week and taps on her own twice a week. She is getting the exercise that her body needs- and enjoying every second of it.

Tip for parents: Find an active activity that your child loves and try to base their fitness regimen around that. If they love soccer, have them do soccer drills for exercise. If they love jumping rope, let them do that for exercise. A child (or an adult) will only stick to an exercise regimen if he/she enjoys the activity. The more they enjoy the activity, the more they will exercise.

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I just started referring patients to a new gym in Roslyn, called LIFT. And I am very impressed with it. First, I just love their catchphrase.

Lift: It’s a lifestyle, not a competition.

How great is that? So many gyms get that wrong. I hate it when people are at the gym to show off. When I go to the gym, I just want to work out and relax. I can’t stand it when everybody around me has their hair done and their makeup perfect. It’s a gym- not a meat market!

But this is even more important for children, particularly overweight children. Overweight children need a place to exercise where they do not have to worry about being judged. And LIFT is just that place! It has a great, laid-back vibe. And the owners are always around, monitoring the gym and making sure that everybody is exercising safely. In fact, if they see that someone is performing an exercise incorrectly, they will stop what they are doing to go help the person. It is such a friendly environment.

My advice to parents who don’t live near LIFT… shop around until you find a gym with a casual atmosphere. Don’t bring your overweight child or teen to the trendiest gym in town. It is much better to find a smaller gym with caring staff. You don’t want to have your child intimidated by exercise. Spend some time looking for the perfect gym. It is so very important.

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Well, the vacation is over and tomorrow we all go back to work, school, or our regular routines. It is likely that many of you did not eat as well during this vacation as you had planned. Most people enter December with additional pounds hanging on them.

So, now what?

There are two mistakes that you do not want to make.

Mistake 1) Giving up. Don’t get so overwhelmed by the extra pounds that you do nothing. Regardless of how much weight you gained over the holidays, you can still take them off.

Mistake 2) The starvation diet. It is tempting to try to starve the weight right off. That is the worst thing that you can do. Nobody can stick to a starvation diet without, well, starving themselves to death. And since you are clearly not going to do that, at some point you will give in and regain the weight that you lost (and then some). Even though the weight came on over a few weeks, you will not be able to (safely) take them off in just a few weeks.

The best thing to do is go back to basics. Eat a reasonable number of calories. Cut back on sweets. Increase your exercise. Eat mostly fruits, vegetables, lean sources of protein, and whole grains.

Don’t try to lose it all at once. Slow and steady always wins the race.

And if you need help, by all means, give us a call at 516-801-0022 for more information on our weight loss program.

Good luck. See you at the gym!

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