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A recent study from the University of Chicago showed that people snack more when they are tired. I could have told them that from my own ‘study’ during my residency! Surprisingly, their study did not show that tired people eat more at mealtimes. Adults who got fewer than 5 hours of sleep consumed 221 more calories from snacks than adults who got more than 8 hours of sleep. The tired eaters also tended to choose a higher percentage of calories from refined carbohydrates.

So- if you can’t get a full night sleep, watch your snacking! Make sure you have healthy snacks on hand for when hunger strikes. Your snacks should be a mixture of protein and fiber. Aim to have two snacks a day, each worth 100 – 150 calories.

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Ready to start your child on an exercise program but don’t have the money to pay for a personal trainer or a gym membership? There are lots of inexpensive ways to get your child to exercise. Read on for some examples of equipment you can use at home that won’t break the bank. I found these products on Amazon.com.

Jump Rope- It’s fun and easy to do. $4.95

Speed Agility Ladder- Just lie it on the floor and run, hop, shuffle your way through the squares. You can find lots of exercises for the ladder with a quick search of the web. $24.95.

Step: Step aerobics are a fun way to get your child moving. Start with the step on the floor and (depending on your child’s height) work your way up to using the blocks. You can find lots of step routines on demand or on the web. $29.99

Tubing: You don’t need to buy an entire set of dumbbells to strength train. Just pick up some tubing with handles. They are cheap and effective. $9.99

Bosu: Use the bosu for cardio by using it as a step or for core conditioning by lying on it while doing crunches. The possibilities are endless. $59.75

Adjustable Dumbbells: Each weight can be adjusted to weigh from 2.5 pounds to 12.5 pounds. Be sure to consult a trainer before allowing your child to lift dumbbells. $77.40

Medicine Ball: You can work your entire core with a medicine ball. You can also look online for suggestions on how to incorporate the medicine ball into a cardiovascular workout. $9.75

Kid’s Exercise Bike: A moderately priced exercise bike built for kids. $89.99

Kid’s First Treadmill: Start them early! $129.99

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I came home early the other night and found my kids having dinner with our nanny. I looked at their plates and immediately got upset. The kids were eating potato pancakes which looked fried and greasy. I tasted them and got even more fired up. They were so delicious and clearly fattening. My nanny knows that I don’t like my kids to eat fried food. “Katie,” I said. “I would rather you didn’t serve my kids such unhealthy foods.” As I was about to start a lecture on the dangers of saturated fats, I noticed that Katie was smiling. “So you like the new vegetable pancakes I found?” “Vegetable pancakes?” “Yes, they are made with all natural ingredients, no trans fat, no preservatives. Only 70 calories each.” “Wow!” I was shocked. They tasted way too good. But she showed me the package.

The brand is Golden and they are called Vegetable Pancakes. Ingredients: potatoes, water, meal, canola oil, string beans, dehydrated onions, corn, carrots, whole eggs, peas, egg whites, deydrated potatoes, red peppers, salt, green peppers, pepper, parsley.

All you do is put them in the oven and bake them for 10 minutes.

I served them for my husband at dinner tonight and he couldn’t believe they were healthy, either. They got a strong approval rating from my husband and kids; we all fought over the last one!

Try them. My nanny found them at Pathmark.

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