Are Vending Machines Part of the Problem?

Vending machines have become a common feature in most high schools across the nation. Their contents mostly consist of soda, sports drinks, and energy drinks. Snack machines include a variety of processed, packaged foods.

Sports drinks are intended to rehydrate athletes or anyone who exercises intensely. Unfortunately, these drinks are high in both sugar and calorie content, but low in nutritional value, and many of the students who purchase these drinks are not engaging in strenuous physical activity. For them, the drinks are empty calories that can contribute heavily to weight gain. Soda and energy drinks typically contain both empty calories and large amounts of sugar.

Snack foods found in vending machines are overwhelmingly unhealthy--Poptarts, chips, candy bars, pie, etc. These items are usually high in saturated fat (and sometimes trans fat) as well as calories and sugar. They are also usually low in healthy content such as fiber and protein.

Most schools contain vending machines because the additional income is significant. By making deals with specific companies, such as Coke or Pepsi, schools can charge both one-time and annual fees. They can also make a commission from any products that they sell from vending machines in the school.

As part of its ongoing campaign against childhood obesity, the Obama administration has begun taking steps to improve the quality of vending machine food and drinks in schools. The plan includes eliminating unhealthy items such as cookies and salty foods, and replacing them with more fruits, vegetables, and whole grains.

While these practices may take some time to implement, experiments have shown that it's definitely possible to get kids to adopt healthier habits. In 2004, a high school assistant principal in Minneapolis replaced 75% of the drink machines in his school with only water, and only allowed water in classrooms. In two years, profits from the machines went from $4,500 to $11,000, proving that water is a lucrative alternative to soda and other unhealthy drinks.

Final Newsletter

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Subway

While the Subway chain has a great reputation for being a healthy fast food option, it's important to remember that while Subway restaurants do have nutritionally balanced meals, they also have meals that aren't as good. By choosing the right bread, meat, meal size, sides, and toppings, anyone can find a healthy meal at Subway.

As tempting as it may be to purchase a footlong because it's a better value in terms of size, keep in mind that only about half (a 6-inch) should be eaten in one setting. The sandwich itself may be healthy, but double the amount means double the calories and double the fat content. Remember that wheat bread is the best option since it contains more whole grains. When selecting meat, the lowest-calorie options are turkey and ham, or a combination of the two. Make sure you're at least choosing a sandwich from the 6 grams of fat or less section of the menu, since their other sandwiches can contain a significantly higher amount of calories and saturated fat.

Toppings should include as many veggies as you like, and condiments should be fat free or low fat. Try mustard, which has about 5 calories as opposed to the 110 calories in both mayonnaise and ranch dressing. Healthy sides are varied and plentiful at Subway and include apples and Dannon yogurt, which contain 35 and 80 calories, respectively. Baked Lay's chips have 130-140 calories and are the healthiest 'junk food' item, and the yogurt parfait also makes a great side or snack at 160 calories. Try to balance your side with your main course--if you chose a sandwich higher in calories, go with a low-calorie side.

I love Subway because they offer enough alternatives to truly earn their reputation. They heavily promote their subs that have less than 6 grams of fat--an accomplishment in the fast food business. Subway sandwiches are a great source of Vitamin C, calcium, and iron, and they also provide a bit of Vitamin A.

Regarding the kids menu, it could be more extensive, but Subway has included some of the best sandwiches--turkey, ham, roast beef, and veggie. They're about 4 inches long and can include the same range of toppings as regular subs. With these age-appropriate options, any family should be able to enjoy a nutritional meal at Subway.

Check out Subway's website for more options. For this post, I used their Nutrition Data Tables (PDF).

Let's Move!

One of the most important current movements toward producing a healthier generation is First Lady Michelle Obama's "Let's Move!" initiative. The program's five main goals are:

"1. Creating a healthy start for children
 2. Empowering parents and caregivers
 3. Providing healthy food in schools
 4. Improving access to healthy, affordable foods
 5. Increasing physical activity"

The initiative is unique for many reasons:

• It aims to solve the obesity problem in one generation. This is ambitious because to 'cure' obesity, many cultural norms must be overturned and replaced. Fast food can't be seen as a common or frequent indulgence, people have to tear themselves away from their computers and televisions in order to exercise, and nutrition labels have to be scrutinized for more than just calorie count.

• It targets not only parents, but parents-to-be. There is a special section on the website dedicated to mothers. It talks about why breastfeeding is a better option than formula, what mothers should eat while breastfeeding, and even what behaviors should be avoided while pregnant in order to lower the child's chances of becoming obese.

• It advocates not only physical activity, but outdoor physical activity. Rather than turning to technological solutions to America's exercise phobia, like Wii Fit, "Let's Move!" encourages families and schools to get kids moving outside in local parks, forests, or other outdoor areas. There are links on the program's website to resources that parents and teachers can use to find outdoor events, forests, parks, and playgrounds in their area.

• Parents are urged to lead by example. The program stresses equal responsibility for parents and community members when it comes to health and fitness. Families are encouraged to eat, exercise, and plan meals and outings together.

While one generation may be an overly optimistic goal, the "Let's Move!" program does approach the problem from a practical viewpoint and tries to incorporate realistic smaller goals as much as possible. Michelle Obama is serious about the program and its goals, and I think that her program will help the issue immensely. By identifying herself as an advocate of a healthier next generation, she is already helping by catapulting the issue into the public sphere, generating both interest and awareness when previously, the issue was ignored by many.

There are many, many more pages on the official website, and I would encourage anyone who is interested in health and fitness, especially parents, to check out the resources provided there.

Obesity and Depression

About a year ago, a research team in the Netherlands analyzed 15 studies that examined the potential link between obesity/overweight and depression. The studies included nearly 59,000 participants and when the researchers reviewed the results, they found that there is a "reciprocal link between depression and obesity."  Obese people are 55% more likely to develop depression than people of normal weight, and people with depression are 58% more likely to become obese.

Depression can lead to obesity through binge eating and consumption of 'comfort' foods. Binge eating, or compulsive overeating, is seen as a type of addiction that can prompt a person to eat often enormous amounts of food to cope with a range of emotions, including stress, anger, loneliness, and depression. Comfort foods are typically any type of food that makes the eater feel a positive emotional response. They're the most likely foods that people will turn to when binge eating. Unfortunately, one of the most common types is fast food. Ice cream, chocolate, and potato chips are among the top foods identified by people as comfort foods, as well.

Obesity can trigger depression by causing a person to have a poor self image. Because society puts so much emphasis on physical perfection, people who are overweight or obese can feel inadequate and saddened when they feel as though they don't measure up to the standards of their peers. Children can feel this way at the age of five, and a poll conducted by KidsHealth (a popular children's health website) of over 1,000 children ages 9-13 showed that over half of them felt stressed about weight, even if their weight was normal.

This type of vicious cycle is difficult to break. To help your children, focus on nutrition and physical activity. Make sure that your kids are eating healthy foods and being active in their daily lives, and talk to them about the decisions that you make in these areas. It's important for anyone, kids included, to know the reasoning behind choices that affect them. If your child is having difficulty with weight, depression, or self-image, see a doctor about what you can do to improve the situation.

Faster Isn't Always Better

Many Americans prefer to eat fast food at least a few times a week because, as its name suggests, it's a quick meal that's ready in minutes when minutes are all a person has to spare. It's also easy to obtain via drive-thru, and it's relatively cheap. But when children grow up thinking that it's acceptable to eat fast food on a regular basis, they don't stop to think about its negative aspects.

The nutritional quality of fast food meals is extremely poor. I'll review the nutritional information of McDonald's Happy Meals, since McDonald's is one of the most popular fast food chains in the world and specifically markets to children. All information comes from the McDonald's Happy Meals Nutrition List (link opens a pdf document).

Happy Meals covered in the McDonald's nutrition list come with one of three main course options--a hamburger, a cheeseburger, or a 4-piece chicken nuggets. They also include the option of two different sides--a small fry or apple dippers with low-fat caramel dip.


The average Happy Meal (including the main course, a side, and a drink) contains:

• 527.5 calories
• 18.2 grams of fat, including:
• 0.5 grams of trans fat
• 5.4 grams of saturated fat

I'll also provide the average nutrition information of Happy Meals containing each main course and each side. Most of the drinks don't seem to greatly affect the number of calories or grams of fat in a Happy Meal, so I won't include information about the changes in calorie/fat content in meals that include different drinks.

However, I noticed that chocolate milk significantly raises the meal's calorie count--by 60-70 calories.


4-Piece Chicken Nuggets

Happy Meals with chicken nuggets contain less than the average amount of calories, about the same amount of overall fat, no trans fat, and less saturated fat.

With a side and a drink:

• 467.5 calories
• 18.9 grams of fat, including:
• 0 grams of trans fat
• 3.75 grams of saturated fat

With a small fry and a drink:

• 532.5 calories
• 24.3 grams of fat, including:
• 0 grams of trans fat
• 4.3 grams of saturated fat

With apple dippers and a drink:

• 402.5 calories
• 13.5 grams of fat, including:
• 0 grams of trans fat
• 3.3 grams of saturated fat

Hamburger

Happy Meals with a hamburger contain about the same as the average amount of calories, less overall fat, more trans fat, and about the same amount of saturated fat.

With a side and a drink:

• 532.5 calories
• 16 grams of fat, including:
• 0.5 grams of trans fat
• 5 grams of saturated fat

With a small fry and a drink:

• 602.5 calories
• 21.5 grams of fat
• 0.5 grams of trans fat
• 5.8 grams of saturated fat

With apple dippers and a drink:

• 462.5 calories
• 10.5 grams of fat
• 0.5 grams of trans fat
• 4.3 grams of saturated fat

Cheeseburger

Happy Meals with a cheeseburger contain more than the average amount of calories, more overall fat, more trans fat, and more saturated fat.

With a side and a drink:

• 582.5 calories
• 19.8 grams of fat, including:
• 1 gram of trans fat
• 7.5 grams of saturated fat

With a small fry and a drink:

• 652.5 calories
• 23.3 grams of fat
• 1 gram of trans fat
• 8 grams of saturated fat

With apple dippers and a drink:

• 512.5 calories
• 14.3 grams of fat
• 1 gram of trans fat
• 7 grams of saturated fat

The Facts

Happy Meals with a small fry instead of apple dippers have about 140 more calories, 9 more grams of overall fat, the same amount of trans fat, and 1 more gram of saturated fat.

Happy Meals with a cheeseburger have the most amount of calories, overall fat content, trans fat and saturated fat content.

Happy Meals with chicken nuggets have the least amount of calories, trans fat and saturated fat content.

Happy Meals with a hamburger have the least amount of overall fat content.

Chocolate milk adds an extra 60-70 calories to a meal, even versus white milk.


The Best and the Worst

Least calories -- Chicken nuggets with apple dippers and apple juice. 380 calories.
Most calories -- Cheeseburger with a small fry and chocolate milk. 700 calories.

Least fat -- Hamburger with apple dippers and apple juice or Sprite. 9g of fat.
Most fat -- Cheeseburger with a small fry and chocolate milk. 27g of fat.

Least trans fat -- Chicken nuggets with a side and drink. 0g of trans fat.
Most trans fat -- Cheeseburger with a side and drink. 1gof trans fat.

Least sat. fat -- Chicken nuggets with apples and apple juice or Sprite. 2.5g of sat. fat.
Most sat. fat -- Cheeseburger with a small fry and white or chocolate milk. 9g of sat. fat.

Snack Alternatives

If your children have snacking problems, you may be desperate to solve the issue, but helpless as to how it can be solved. It isn't an easy endeavor, and your kids aren't going to like it, but they'll be healthier in the long run and may even thank you for having the courage to take the situation out of their hands.

There are many small rules that you can implement in your home to cut down on snacking and make the snacks that are allowed better for your children.

One such rule that you can have a direct impact on is: Don't allow snacking in front of the television. When children sit in front of a TV and watch a movie or show while they eat, their attention is largely focused on the screen and not on how much they're eating. If a child starts in on a bag of potato chips and continues eating throughout an entire movie, the calorie count is enormous, along with fat and sodium. A regular bag of Cool Ranch Doritos has about 9 servings in a bag. At 150 calories, 8 g of fat, and 180 mg of sodium per serving, your child is consuming 1,350 calories, 72 g of fat, and 1,620 mg of sodium per bag. To avoid this, supply your children with these alternatives:


Low- to no-fat popcorn

Popcorn is a great snack, and as long as too much butter isn't put on it, it can also be a healthy one.

Reduced-fat cheese on whole wheat, low-fat crackers

Cheese with less fat has more protein, and the lower the fat content in crackers, the less trans fat there will be (saturated and trans fats are bad; monounsaturated and polyunsaturated fats are good--in small to moderate doses).

Mini candy bars

When kids are deprived of something entirely for long periods of time, they tend to overindulge when they finally have the opportunity. By allowing your kids to have a little bit of chocolate on a regular basis, they will be less likely to do this. Limit these to one per day at the most.

Fruit and low-fat yogurt dip

Fruit is delicious, healthy, and easy to prepare. Cutting up a single apple provides a much larger snack than you'd think by looking at it. Fun dips can be prepared, including a simple one containing only low-fat yogurt, brown sugar, and vanilla extract.

Cereal

Cereals low in sugar and high in protein are wonderful snacks when portioned correctly. One great-tasting example (my personal favorite) is Kashi's GoLean Crisp cereal, which has 9 g of protein, 8 g of fiber, and 18 g of whole grains per serving and is naturally sweetened with cranberries and blueberries. By pairing the cereal with skim milk, you can significantly cut down on fat. If your children don't like skim milk, try organic skim, which (in my experience) has the same texture and taste as regular whole milk. It costs more, but stays fresh for over a month.

There are many, many snack alternatives not listed here. Do a little searching around the Internet for creative, fun recipes that you and your kids can make together. Try for as much protein and fiber as possible, and limit saturated and trans fats, calories, and sugar.

Why and How Is Childhood Obesity Unhealthy?

It's fairly common knowledge that being overweight or obese is unhealthy. But many people think that any diseases caused by obesity take years or even decades to become a problem. This is untrue.

There has been a recent rise in type 2 diabetes, and it has not only affected the adult population. Obese children are also developing diabetes, usually between the ages of 12 and 14. Unfortunately, most of these new cases deal with type 2 diabetes.

Type 1 diabetes causes the body to attack the pancreas, which produces insulin, a protein that regulates cholesterol and fat metabolism. As a result, no insulin is produced, so people with this disease must inject themselves with insulin regularly to avoid high blood sugar levels. This type of diabetes is not preventable.

Type 2 diabetes, however, is preventable. People who are overweight are more likely to develop type 2 diabetes, which causes insulin to function improperly. This can be managed with diet, exercise, and possibly insulin injections, but the unfortunate part is that it can actually promote weight gain, making it more difficult for people with this condition to lose the weight that is contributing to their disease in the first place.

Obesity in children also affects the respiratory system, according to studies. Overweight children frequently develop breathing problems like asthma or sleep apnea. Asthma is characterized by difficulty breathing, including coughing, wheezing, and tightness of the chest. Children have to use steroid inhalers to breathe properly, making daily life difficult. Sleep apnea can cause a person to stop breathing for up to 10 seconds while asleep.

Children with a higher body fat percentage are more at risk for high blood pressure, which can lead to heart disease as early as young adulthood. Their hearts also tend to beat more quickly, and they can develop serious heart abnormalities that require medical attention during childhood.

Blount's disease, in which one or both tibia bend, is another possible effect of obesity in children. Bowlegs tend to straighten with time, but Blount's tends to worsen with time. A child with Blount's disease may have to wear leg braces and/or undergo surgery to correct the problem, and even after surgery, there is a chance of recurrence.

These are the most common and serious health effects associated with childhood obesity, but there are many more that can cause lasting damage. If your child is overweight or obese, be sure to schedule regular medical check-ups and begin helping him or her to lose weight and lead a healthier, happier life.

Daily Fitness Options

Many parents want to encourage their children to exercise, but they don't have the money to send them to expensive exercise or dance classes. Others don't have the time or energy to maintain a strict exercise schedule for their kids on top of work obligations. Good news: There are simple ways to encourage exercise without spending huge amounts of time or money.

In fact, there are many small activities that you and your child can do every day:

• Take the stairs

It's tempting, especially when in a hurry or when feeling tired, to take the elevator whether you're going up two flights or ten. If you're pressed for time and only need to climb 5 or so flights, it may actually be faster to take the stairs instead of waiting for an elevator to arrive. Even when the elevator takes more time, many people stand and wait because they dislike the feeling of being tired or worn out that comes with exercise like climbing stairs. But when you start to view that feeling as a good thing, as a sign that your body is adapting and growing stronger, you may grow to like it more than you'd think. Try encouraging your child to race you to the floor you need to reach--and you should actually try to win. Depending on their age, children may notice if you're challenging them to a race, then not participating. Be careful, but have fun as well!

• Chores

Whether it's dusting, doing laundry, washing dishes, making dinner, or doing yardwork, daily household chores can get kids moving and working. Few children actually enjoy these activities, but playing some of their favorite music and making it fun can help enormously. Work that can be done outdoors is especially beneficial because it encourages an active lifestyle.

• Outdoor activities

If chores aren't enough, set up a fun activity like sidewalk chalk drawing, bicycle riding, or rollerblading. Sidewalk chalk is relatively inexpensive, and it encourages creativity and outdoor play instead of television or video games. Biking or rollerblading can be a fun group activity for your child and other neighborhood kids; one bicycle or one pair of roller blades can last a long time and be well worth the money spent. If your child is reluctant to part with technology, begin slowly by gifting or lending a camera to take pictures around the neighborhood. Your child can explore and possibly learn a valuable skill (photography) along the way.

These are only a few of the many options available to busy parents who wish to see their children stay happy and healthy. Do some brainstorming during free time, or ask your child what he or she would be interested in trying. If you run into difficulties, try making a list of many different activities and letting your child choose which ones are of interest. Be flexible, patient, and always encouraging!

Zumba -- Dance Fitness

One of the most important aspects of health is physical fitness, but it can often be difficult for families, especially those with children, to find time to exercise. By participating in scheduled exercise classes or events, families can get the exercise they need; Zumba is one such program that has met with great success in getting kids and their families to have fun and get fit at the same time.

Zumba is a unique dance fitness program that is open to all ages. Its fun, Latin-based approach to fitness allows parents and children alike to get in shape while dancing to international music. There are many different types of Zumba classes, including Zumbatomic, a program designed exclusively for children ages 4-12. These classes incorporate choreography that's easy for kids to master while still having fun, as well as music targeted specifically for children. Other classes include Aqua Zumba, a water-based class, and Zumba Gold, a program tailored for the baby boomer generation.

There are several locations throughout West Virginia and nearby locations in surrounding states that offer classes (some are weekly, others biweekly, and a few take place several times a week.) Interested families can visit the official Zumba website to learn more and search for nearby classes.

If you can't find a class near you, or if the time slots are incompatible with your schedule, the website includes a Shop section where you can purchase DVDs or a soundtrack CD that allow you to exercise Zumba-style in your own home. Or if you'd prefer a more interactive at-home experience, the shop includes a Zumba video game for the Xbox 360. You can also purchase fitness equipment and clothing from the website.

The video below is an example of a Zumbatomic class:

School Lunches

One of the most memorable parts of my day in junior high and high school was lunchtime. It was the best part of the day, largely because it was a time to take a break from classes, talk to friends, and (of course) eat. At the time, I never questioned school lunches beyond the occasional "that looks gross" or "this tastes like plastic," but now that it isn't a regular part of my life anymore, I can acknowledge that the lunches in Parkersburg, West Virginia weren't very healthy.

The foods I recall being served to us most often are: hot dogs, cheeseburgers, french fries, onion rings, and most of all, pizza. I remember at least four distinct types of pizza that we were served regularly, one of which was a bagel-style pizza, for breakfast. We were also allowed to request "double" lunch. This option meant that if two different types of the main course were being served, we could have both--pizza and a cheeseburger, a hot dog and spaghetti, taco salad and chicken nuggets--in addition to side dishes. As a student, I thought that this was the best idea ever, but studies conducted since I left high school have changed my opinion drastically.

According to recent research conducted by the University of Michigan Cardiovascular Center, students who eat school lunch are more likely to be overweight or obese. They are also "more than twice as likely to consume fatty meats and sugary drinks." The most drastic statistic shows that children who eat school meals consume far fewer fruits and vegetables than children who bring lunch from home (16.3% vs. 91.2%). These factors can cause higher levels of low-density lipoprotein (LDL) cholesterol. LDL, or "bad" cholesterol slowly builds up in arteries, combining with other material to form plaque, which eventually narrows the arteries, increasing risk of stroke- and heart-attack-inducing blockages.

Healthy food is significantly more expensive than processed food, so any changes in lunchrooms may take quite a while to come into effect. Until that time, students can benefit greatly from bringing meals to school that include nutritious food.

Childhood Obesity

According to the CDC's website, West Virginia has one of the worst obesity rates in the U.S. It is one of only nine states that have an obesity rate over 30%, and only five states have worse statistics.

The CDC identifies several potential factors that, alone or in combination, can contribute to obesity. These include genetics, behaviors, and environment.

Certain genetic conditions can set the stage for childhood obesity. One of these disorders is Prader-Willi syndrome, a chromosome abnormality that causes uncontrolled appetite. However, the CDC states that childhood obesity rates have tripled in the past thirty years with no changes in the population's overall genetics. The overwhelming new numbers of overweight children are attributed to behavioral and environmental factors.

Excessive calorie intake, less physical activity, and more time spent sedentary in front of televisions or computers are thought to be the main reasons for the recent high numbers of obese children. Portion size in the U.S. is much larger than in other countries, especially Europe and Asia. The U.S. National Institutes of Health connects food prices with childhood obesity--when healthy foods like fruit and vegetables are more expensive, obesity rates climb. Many people buy what is cheapest and consequently less healthy. Children also spend much of their time watching TV or in front of a computer instead of engaged in physical activities that would normally allow them to burn excess calories.

The home and school environments can also strongly affect a child's chances of being obese. If children are allowed by their parents and teachers to engage excessively in the harmful behaviors described above, their chances of becoming obese can be significantly increased. According to FamilyEducation.com, parents can take simple steps to ensure that their children have a good chance of being healthy. This includes limiting television/computer time, encouraging sports or other physical activity participation, and providing nutritious food with minimal amounts of unhealthy snacks and fast food. Schools can encourage children to join sports teams, include physical education and healthy living class in their curricula, and provide healthy food for breakfast and lunch.

Childhood (and adult) obesity are very detrimental to our population's overall health. Everyone has a stake in the issue because anyone can be so easily affected; America's culture of fast food and digital entertainment provides many opportunities for unhealthy living. But the important thing to remember is that if a person is motivated, obesity is preventable--with proper diet and physical activity, the issue can be eliminated.