How to Talk With Your Doctor – Tips for Effective Communication

Photo by the National Cancer Institute found on Wikimedia Commons

With fitness and health goals in mind, many people make an appointment with a doctor only to walk away after the appointment frustrated, confused, and feeling unsure of how to reach those goals. Many times these feelings result from miscommunication.

Being well-prepared for an appointment and becoming actively involved in developing and carrying out a care plan may lower one's stress level and improve the quality of communication that occurs during a visit to the doctor. The following tips may help to improve the giving and receiving of information that might prove vital to one's health status.

Picture of Telephone by Moribunt on Wikimedia Commons

When Making an Appointment

For many people, making an appointment is a very hard first step due to fears or concerns about one's health. Deciding to speak with a healthcare professional about one's health may pave the way toward better health or at least a better understanding of what to expect.

You may wish to try to make an appointment with the same primary care physician each time in order to achieve better continuity of care. If you have special requests, such as a desire to see a female practitioner for gynecological exams, mention those requests when setting up the appointment.

Be honest about the reason for the visit. Some health concerns may take more time to address than others, and the physician will be better prepared to discuss concerns if he or she has a clear idea of what health issues are prompting the visit.

If you need an interpreter, mention that need when making the appointment. A professional interpreter can greatly help to improve communication when a language barrier exists.

Ask about any special preparations you might need to make or information you may need to collect before the appointment.

You may find it helpful to plan to bring a family member or friend to the appointment, particularly if you would like for that person to be involved in your healthcare plan. Personnel will likely request permission before discussing healthcare issues with another person to ensure that your privacy is respected. Physicians will typically direct questions and care decisions toward the patient unless the patient requests another arrangement.

How to Prepare for a Doctor's Appointment - Photo by Hussein Afzal on Wikimedia Commons

Preparing for an Appointment

Make a list of all symptoms and health problems you are experiencing, even if they seem completely unrelated. Record when the symptoms began and what, if anything, makes them better or worse. If the symptom is hard to describe, such as a rash that comes and goes, try to capture a picture of it and have the photo readily available. You might also email yourself the list or picture if you have an email account that can be accessed anywhere in case you forget to bring it with you to the appointment.

Arrange for transportation with a back-up plan if possible. If you are a caregiver, plan to have another person to provide care in your absence if possible.

Make any preparations for the appointment as directed, such as fasting after midnight or coming prepared to collect a urine sample.

If you have received healthcare services elsewhere and wish to have records available for this physician, ensure that the records have been received. You may need to give specific permission to transmit this information from one facility to another.

Plan to arrive and check in with plenty of time before the appointment, prepared with all paperwork and items, such as:

• photo identification
• health insurance card
• social security number
• payment, if required before service
• list of allergies to medications, foods, tapes, etc.
• bag of medications you are currently taking, including any vitamins/minerals, herbal, or home remedies
• list of any complementary therapies, such as acupuncture or yoga, you may have already tried
• information that might be asked, such as last date of immunizations/mammogram, etc.
• data requested for the visit, such as peak flow readings or blood sugar numbers
• paper and pen or electronic device for writing yourself notes during the appointment
• reading materials or something small that interests you in case you must wait a few minutes

How to Speak with Your Physician - Photo by Schnaggli at Wikimedia Commons

In the Waiting Room Before an Appointment

Check in and provide any information requested.

Ensure that you have turned off your cell phone and/or any other electronic devices that might distract you or the physician, rerouting phone calls to voice mail if appropriate.

It is okay to be proactive. For example, if you are having symptoms of a urinary tract infection and need to use the restroom upon arrival, ask if you should obtain a urine sample. If you have symptoms that could be contagious, such as flu-like symptoms, you may ask to wear a mask to protect others in the waiting room.

Complete any paperwork as directed, requesting an interpreter if needed. Sometimes medical forms may seem like they are written in a foreign language, even if they are written in one's own native tongue. It is safer to ask questions than to make assumptions.

How to Talk to the Doctor - Photo by Greencolander at Wikimedia Commons

During an Appointment

Listen carefully to any directions for dressing for an exam, asking questions if you are not sure what to do.

When the doctor enters the room, the patient may wish to lead the direction of the initial conversation. Some people prefer some small talk at the beginning of the appointment while others may wish to immediately discuss health issues.

Once you begin discussing your health concerns, be prepared with any data or items that you have brought, such as a list of symptoms, data you have collected, medications you are taking, and questions you may have. The physician may ask questions about this information in order to ensure that he or she understands the situation completely.

As the physician begins to provide information, you might want to make some notes. He or she may give you a specific diagnosis. If you have multiple health issues, the physician may ask you which problem on which you are ready to focus first.

Many conditions may have multiple options for treatment, and the doctor may present a variety of choices. This is a great time to ask questions about the condition and what to expect with each treatment option. If you have a concern about a healthcare plan, be honest and explain your concerns. The doctor will not know those concerns unless you express them. Ask about alternatives and consequences if you choose not to follow a particular plan.

If the physician prescribes medication, ensure that you know the following:

• name of the medicine (brand and generic)
• how it is to be taken (orally, nasally, shot, etc.)
• dosage
• frequency (once a day, three times a day, etc.)
• timing of treatment (until the bottle is finished, only when in pain, on an empty stomach, etc.)
• any special restrictions (avoiding certain foods or the sun, etc. while taking the medicine)
• side effects and how to respond if you experience side effects
• expected amount of time before you should see results from the medication
• any potential interactions with other medications, foods, etc.
• that it does not contain ingredients to which you are allergic
• price and whether or not it is covered by your insurance

Ask for printed directions (translated if applicable) and added information you feel that you need, such as:

• your diagnosis
• treatment goals
• care plans
• expected outcomes
• trusted web sites with educational information, forums, pictures, videos, etc.
• tips for purchasing equipment, if recommended
• contact information if you are going to be going to another location for lab work, follow-up care, etc.

How to Work With Doctor to Create Fitness Goals - Photo from Wikimedia Commons

After an Appointment

Fill and take any prescriptions as directed. Follow through with any treatments/tests. You may wish to keep a diary or chart your progress. Make notations of any issues that seem to sabotage those efforts. Try different approaches as needed based on your assessments. For example, if you tend to forget to take your medication, you might write yourself a note or set alerts on the computer.

If you begin to experience unexpected problems, such as serious side effects from a medication, contact the office to determine the best and safest course of action. If you are experiencing any life-threatening symptoms, you should immediately seek emergency care.

As you continue working on individualized health care goals, you can then become better prepared for the next office visit, ready to work together with the physician to create future individualized healthcare goals.

Find more articles by Katrena at the Fit Tips 4 Life site map.

Fall Prevention and Exercise

Active Lifestyle May Prevent Falls - Photo by Bill Branson

Approximately one-third of people over the age of 65 fall each year. Many people may not mention a fall to his or her physician, so that data could quite possibly be much higher. Falls are the biggest cause of death due to injury in older adults and also account for 2.3 million emergency department visits annually.

The potential for serious injuries resulting from falls is enormous and may include traumatic brain injuries and fractures. Many seniors who suffer from a fall may require a lengthy recovery in a long-term care facility. People who have fallen previously might hesitate to resume normal activities, which can lead to reduced physical fitness and an increased risk for falling again.

Along with the detrimental affects to one's personal life, falls also carry a sizable price tag. In 2010, direct costs related to falls in the United States increased to $30 billion.

The CDC recommends several fall prevention strategies, including:

• Regular exercise
• Medication reviews with one's physician
• Eye exams annually
• Reduction of tripping hazards in the home

This article focuses only on the first preventive strategy: exercise. Many exercise options are available, but some programs may be more suited to seniors than others. Before beginning or changing any exercise program, one should consult with one's healthcare provider to determine a safe individualized exercise program.

Senior Walking - Photo from Wikimedia Commons by National Cancer Institute

Two key areas that are associated with falls are gait and balance. One way to help maintain or improve one's gait is to participate in a daily walking program. Comfortable walking shoes with non-skid soles, appropriate attire and any necessary assistive devices (cane, walker, etc.) make walking one of the easiest exercise programs around.

Consider several factors when choosing a walking program, such as:

• Condition of the walking surface
• Lighting/visibility
• Weather
• Availability of emergency care
• Distance from one's home/convenience of location

People might think that a walking program could quickly become stale, but one can easily mix up the routine to keep it interesting and fresh. For example:

• Meet other people and walk together
• Walk a dog – ensure that the dog walks well on a leash first
• Change the route or the direction of the route
• Try water walking
• Carry something you wish to memorize (inspirational quotes, Bible verses, famous people, etc.)
• Listen to music – ensure that you can also hear warning noises
• Try a treadmill, indoor track, outdoor track, mall, walking trail, etc.

You might also vary the way in which you walk by:

• Lengthen/shorten the stride
• Lifting the knees
• Alter one's speed
• Going up/down steps and/or hills
• Trying various appropriate settings on the treadmill

Many seniors find balance exercises to be challenging, but people might discover that flexibility, strength, and balance improve when they regularly exercise. Programs for older adults often specifically target muscles that help with balance and might include:

• Tai Chi
• Chair Yoga
• Iyengar Yoga
• Muscular Strength/Toning/Range of Movement
• Water Fitness
• Equine Programs

Balance Exercises May Prevent Falls - Photo by Stougard

Exercises designed to help with balance are often slower than typical aerobics-style classes. Classes designed for seniors are typically led by trained instructors who may offer a variety of options and modifications for a variety of movements in class. I have had quite a few participants in my exercise classes mention that they had started to fall but were able to avoid a serious injury, and they attributed that success to regularly attending exercise classes. A few participants in my classes have fallen at home, and many of them have recuperated much quicker than expected.

Those who are afraid they might fall while focusing on balance exercises might wish to stand near a wall or sturdy chair. However, it can be tempting to use the wall or chair more than needed. I encourage participants to use their fingertips on the chair or wall unless they truly need more support. Another great option for those who feel unsteady is to try water exercises. Those who cannot stand can strengthen many muscles associated with balance in a seated or lying position.

Devoting time each day to focus on one's physical health can prove to be a great investment that may improve or maintain one's functional abilities and quality of life. Many people say that hindsight is 20/20, but I like to think of foresight through regular exercise as 20/10!

Related articles:

• Can a Gluten-Free Diet Improve Balance & Coordination from Gluten Ataxia?
• How to Talk With Your Doctor – Tips for Effective Communication
• Simple Seated Leg Exercises to Help Circulation and Flexibility

Find more of Katrena's articles at the Fit Tips 4 Life site map.

References:

AARP June 13, 2008 article Avoid a Bad Fall by Exercising to Improve Your Balance by Cathie Gandel.

Centers for Disease Control and Prevention article Falls Among Older Adults: An Overview last updated September 20, 2012.

Mayo Clinic article Fall Prevention: 6 Tips to Prevent Falls last updated July 10, 2010.

Fun Ways to Teach Kids About Healthy Eating: Protein & Dairy

Can protein be pleasing? Can dairy be delightful?

Kids often know quite a bit about different foods. After all, they may eat from each food group every day, but when you start throwing around words like protein and dairy, they might have a few more things to learn. But can you make it fun and engaging?

I think so! This interactive learning game can be used in a variety of settings, from a library or classroom to a gym or outdoors with small or large groups. It helps if the kids can read, but if they cannot, you might substitute pictures of the items, empty packages, or even the items themselves (if you don't have anyone with allergies) in place of the printed words below.

You might even have the kids cook some simple foods with protein and dairy, such as heating pinto beans in a crock pot (I'd soak them overnight first) with pudding for dessert. I have found that lots of children may not have heard of certain foods like tofu, so this could be an opportunity to teach about where to find these items at the grocery store and how to incorporate them into the diet.

You might present this information as quickly as ten to fifteen minutes, but you could easily stretch this program to 30 minutes or even an hour if you ask the kids to give examples of legumes they like to eat, graph which dairy item is the favorite for the group, provide a cooking segment with a taste test, etc.

First, I like to hold up two signs, one for dairy and one for protein (printables below - or you may wish to make them into large posters with bright colors). I mention that dairy tends to have lots of calcium for building strong bones while protein is sort of like building blocks for making many parts of the body. I like to select two volunteers, one to hold each sign.

Pass out papers with various protein and dairy items on them (see list and printables below) and give the children the opportunity to place the paper in whichever category he/she thinks it belongs. If they don't think the item fits under either category, they can place the paper in between the two categories. After they have made their choices, this can give you an idea of what they already know. Many kids in my programs already know quite a bit...and it can be so much fun to watch them using critical thinking skills if they are not sure!

Next, hold up each card and ask the group if they agree about where the item should go. You can give tips about making healthy choices throughout this process. You might explain what fat free, no fat, and low fat mean and ask them which type of milk (low-fat or chocolate) would be the healthiest choice.

I also mention food allergies and how some people may need to avoid certain foods such as milk products or particular nuts. If children in the program have allergies, they may be willing to share substitutions they make or what type of allergic symptoms they experience, if time allows.

You might want to focus particularly on the foods/beverages that ended up in the opposite category or in the undecided category if you are short on time. The Department of Agriculture provides a list of health benefits and examples for proteins and dairy and also daily recommended servings based on age.

When I present this information, I follow it with a brief exercise segment. You might want to try my Great Playlist for Kids Exercise – Fun Dancing Songs #2 or my Glowsticks Fun Workout in the Dark Exercise articles for more ideas.

Here are the categories with examples that I chose with printables under each category. Click on each image to enlarge and then select File - Print (Please note that tofu is in the protein category - I was trying to make the printables on as few pieces of paper as possible to be green!):

Protein:

• Hamburger Patty
• Chicken
• Fish
• Pinto Beans
• Navy Beans
• Almonds
• Seeds
• Peas
• Eggs
• Tofu

Dairy:

• Skim Milk
• Chocolate Milk
• Soy Milk
• Ice Cream
• Frozen Yogurt
• Fat-free Yogurt
• Cheddar Cheese
• Cottage Cheese
• Swiss Cheese
• Pudding

Looking for more articles about teaching kids healthy lifestyle habits? Here are some additional articles from Katrena's Fit Tips 4 Life blog:

• Benefits of a Healthy Diet and Exercise: Teach Kids Good Habits
• Fun Ways to Teach Kids About Healthy Eating: Fruit
• Fun Interactive Ways to Teach Kids About the Pulmonary System

You can also find a great series of educational interactive games by Katrena featuring fruits and vegetables by color. Here is the first one in the series that focuses on green foods.

Fun Interactive Ways to Teach Kids About the Pulmonary System

Fun Ways to Teach Kids About Lung Health

The pulmonary system lends itself to so many fun and interactive learning opportunities! Giving kids the chance to actively learn while having fun can be an effective way to encourage lifelong learning. Make it memorable and perhaps they will remember it years down the road!

I provide special fitness education for second graders at a local elementary school and see groups in 30 minute segments. This pulmonary program typically takes about 15 minutes, but it could easily stretch to 30 minutes if you have more time. I like to take the second half of my 30-minute programs to give the kids the opportunity to actively exercise while reinforcing the focus on the pulmonary system.

Supplies:

• Wild and crazy wig
• Three balls
• Paint roller cover
• Bag of balloons
• Umbrella
• Bunch of grapes (real or plastic)
• Construction paper (6 sheets, each a different color)
• Marker(s)
• Mats

Before the program:
Cut out the construction paper into fun shapes. I chose large hearts because I was teaching this class on Valentine's day and hearts are quick and easy to cut. Write one word on each piece of paper. Here are the ones I chose below:

Green	Cilia
Yellow	Trachea
Lavender	Bronchi
Orange	Lungs
Blue	Diaphragm
Red	Alveoli

Next, cut each colored shape into two pieces, sort of like a puzzle, making sure that some of the letters of the word are on each piece. Place one of each color on the floor or some other place where the kids can easily see them. I taught in a gym and placed the pieces on the far side, which worked nicely for this program. Keep the other halfs on hand.

After the kids are seated on the mats:
Ask for volunteers. You might choose six, twelve, fifteen, or more volunteers, depending on the size of the group. If you have twelve or more volunteers, create teams. I paired my volunteers so that two students were on the "green" team, two students were on the "yellow" team, etc. as I handed each team their half of the paper. Once each team had their piece, I had the children on those teams who were not holding the piece of paper to race across the gym, find the matching color, and bring it back to their partner.

Have the pairs to assemble the pieces so that they can read the word. Many kids will find most of these words to be unfamiliar, so it is helpful to let them know how to pronounce the word!

Below are some fun ways to teach about each term:

Photo by fictures from USA at Wikimedia Commons

Cilia:

• Let the team with this word intruduce the word cilia.
• Put on the wig and ask the kids if they have hair.
• Ask if they know that they have hair in their nose and in their breathing tubes (you'll probably have everyone's attention by this point).
• Have one to three additional volunteers stand a short distance away from you.
• Explain that cilia catch dirt and mucous to keep the lungs cleaner.
• Throw the balls one at a time while the child(ren) attempt to catch the balls.
• Have everyone repeat the word cilia and then have that team to sit down.

Trachea:

• Let the team with this word intruduce the word trachea.
• Hold up the paint roller cover. (You could substitute a paper towel roll if you don't have a paint roller cover.)
• Tell the kids that the windpipe is also called the trachea, describing it as a hollow tube.
• I mention that the fuzzy part would really be on the inside rather than the outside like the prop.
• Ask everyone to lift their chins and feel for the location of their own trachea in their neck while you demonstrate.
• Have everyone repeat the word trachea and then have that team to sit down.

Trachea and Bronchi of the Pulmonary System - Photo by Public Domain at Wikimedia Commons

Bronchi:

• Let the team with this word introduce the word bronchi.
• Explain that the trachea splits into two branches sort of like a tree.
• You might also mention that one would be bronchus while two would be bronchi.
• Then have everyone hold up a hand and "karate chop" down like they are splitting a board.
• Practice the chopping a couple of times to build excitement.
• Have everyone repeat the word bronchi and then have that team to sit down.

Lungs:

• Let the team with this word introduce the word lungs.
• See if they know how many lungs they have.
• Ask if they know that one lung is larger than the other.
• Explain that the left lung is typically smaller to leave room for the heart.
• Ask a volunteer to select a balloon out of the bag and hand it to you.
• Begin to blow up the balloon while asking if they know what happens to the lungs when you take a deep breath. (You might also throw in the word "inhale" here.)
• After the balloon is completely filled, begin to slowly let the air out and ask if they know what happens to the lungs when they breath out. (You might also throw in the word "exhale" here.)
• Stop letting the air out when the balloon is about 20% full.
• Mention that we only use about 1/5 or 20% of our lungs when we are breathing normally.
• Ask if they can think of ways that we might use more of our lungs (exercise, yawning, deep breathing) and what to avoid to keep our lungs healthy (avoid smoking, smog, etc.)
• Have everyone repeat the word lungs and then have that team to sit down.

Diaphragm:

• Let the team with this word introduce the word diaphragm.
• Begin to open and close the umbrella. (If you don't have an umbrella, you might simply ask the kids if they can think of something you might carry to keep you dry in the rain.)
• Mention that the diaphragm is a muscle that looks a lot like an umbrella.
• Close the umbrella and place it aside and then use one hand on top to represent the lungs getting bigger and smaller as you open and close your hand.
• Use the bottom hand with the palm down to flatten and then point the fingers down like an umbrella as it represents the diaphragm.
• Have the kids practice making an umbrella hand shape for themselves.
• Have everyone repeat the word diaphragm and then have that team to sit down.

Alveoli Look Like Grapes - Photo by Rita Willaert at Wikimedia Commons

Alveoli:

• Let the team with this word introduce the word alveoli.
• Show the bunch of grapes.
• Ask "Do you know that you have about 6 million alveoli in your body?"
• Explain how alveoli look like tiny grapes at the bottom of the lungs.
• Tell how alveoli help oxygen to move from the lungs into the blood so the body can use it.
• You might also mention that oxygen "hitches" a ride onto the red blood cells and have the kids put thumbs out while mentioning that it would not be safe to really "hitch" a ride in real life.
• Have everyone repeat the word alveoli and then have that team to sit down.

Deep Breathing Exercise:

• Have everyone to lie down on their backs and place both hands on their abdomens.
• Encourage the kids to focus on how their hands move as they take deep breaths.
• Up Goes the Castle is a short, fun breathing song that is kid-friendly.

Having the kids to do a cardio or mind/body exercise component after the educational component is a great time to encourage the children to focus on their own breathing. You might even do moves like pretending to throw and catch a ball while reminding the kids about cilia, etc. or have them to count their own respiratory rate before and after exercising.

I hope you find this inexpensive, interactive educational resource to be helpful to you. The kids I taught seemed to really enjoy it and particularly liked having the opportunity to help teach!

Find more resources, including fun music playlists, fitness articles, and additional educational ideas at Fit Tips 4 Life.

A Healthier Lifestyle One Day at a Time: A Positive Attitude

Moving toward a healthier lifestyle involves daily choices, efforts, and actions. A holistic plan for a helathy lifestyle involves not only a healthy diet and regular exercise, but it also includes a mental component. The body and mind are intricately connected, and maintaining a positive attitude can be key in developing and living a healthier life.

Inner conversations can easily become negative, viral, and even nuclear as negative patterns tend to repeat themselves and spiral out of control. That slight backslide in one's personal plan to become healthier can easily snowball into an about face down the wrong path at full steam ahead.

In addition, one's inner thoughts can easily look at other people and one's circumstances with a negative light while placing blame for one's own misery on these external forces, effectively paralyzing one's ability to move forward.

Here are some specific, practical tips for achieving a positive attitude, including how to:

1. Recognize who is in charge of your attitude
2. Identify your strengths
3. Write and reflect on your strengths
4. Learn from others
5. How to get back on track if problems occur

Recognize Who is in Charge of Your Attitude

The only person responsible for my attitude is me.

The sooner one comes to that realization, the sooner one can move past wasting time criticizing oneself or others and begin to make positive steps toward one's goals. Pick up the pieces and work the puzzle – it may not have the shape of the original piece of art, but the finished product is likely to have more character and wisdom than the previous one.

Learn positive and specific strategies for interpersonal relationships. Recognize unhealthy tendencies, such as being too dependent on others or refusing help from other people, and begin to use positive communication skills when speaking with friends, family members, co-workers, and with others online.

Identify Your Strengths

Everyone has strengths. Some are obvious. Others may be subtle.

The first step in developing a positive attitude is to identify one's strengths. Create a list of positive adjectives that describe you, such as:

• Creative
• Funny
• Thoughtful
• Honest
• Punctual
• Hard-working
• Detail-oriented
• Strong
• Caring
• Persistent

Update this list as needed.

If you are having trouble identifying any good qualities in yourself, ask a trusted friend or family member to identify some of your strengths and use those for the following exercises. You may or may not agree with what that other person thinks, but perhaps that person may be able to identify your strengths better than you can at the moment.
Write and Reflect on Your Strengths

Write a positive statement yourself on small notecard or piece of paper. For example:

• I am an amazing, funny, fun-loving woman.
• I am a strong, dedicated, hard-working man.

Blank Printable Personal Affirmation Cards

Feel free to print the blank affirmation cards here in this article while personalizing them to suit your needs. You might want to add colors, pictures, fun fonts, or anything else that may catch your eye that will help make this affirmation attractive and personal for you.

Take another piece of paper and fold it in half, ensuring that it is now slightly larger than the above piece of paper. Staple the affirmation to the folded piece of paper on the right and left sides, leaving the open end at the top.

Each time you do something that agrees with your positive statement, write it down on a small piece of paper and place it in the pocket. After a week, take out these examples and read them, reflecting on these actions that support your postive traits.

Learn From Others

Many resources are available that are full of positive and uplifting information. A song's lyrics may make you stand a little taller. An inspirational quote might give tough times in your life a more realistic perspective.

Make a list of what inspires you, such as:

• Songs
• Books
• Articles
• Quotes

Search for additional uplifting ideas and items to add to the list through a variety of sources such as:

• Tips from one's own personal heroes
• Online resources
• Print resources
• Radio
• Yoga or other mind/body classes
• Support group

Make a commitment to read, listen to, reflect on, and study the above items each day at a designated time or times. For example:

• If you wake up ten minutes earlier to do this, you may find that you may be able to meet the day's trials with a more positive attitude.
• If you decide to reflect on these items fifteen minutes before going to bed, you may find that you may rest with a more positive attitude.
• If you commit to spending five minutes on your lunch break doing this, you may find that you are more productive and peaceful at work.

How to Get Back on Track if Problems Occur

If you find old, negative thinking creeping back into your lifestyle, assess what happened and determine any trends, such as:

• Time of day
• Place
• Interactions with a certain person or people

If you can identify a pattern, be aware of that so that you can make appropriate plans and determine which options are available, such as avoiding that situation in the future or being extra cautious if these are situations that are necessary in your life and cannot be avoided.

Some people may need the assistance of a healthcare provider, counselor, medication, and/or therapy in order to move toward positive lifestyle habits, including adopting a positive attitude. Anyone who feels that he or she could cause harm to him or herself or others should seek care and follow the advice of her or her healthcare provider.

Having inner peace can be a beautiful, life-transforming day-to-day choice that can leave you feeling more energized, happier, and may lead to a healthier and more productive lifestyle.

Fun Ways to Teach Kids About Healthy Eating: Fruit Facts

Creative Ways to Teach Children About Healthy Diet - Photo by Dungodung at Wikimedia Commons

Healthy eating is a habit that anyone can learn. Children naturally tend to adopt dietary customs of the home, but other people may have an influence on their choices. Teaching kids about healthy eating in a fun and active way may increase their knowledge and encourage healthy choices at mealtime.

One way to get children more engaged is to involve them in the learning process. This activity takes a minimum amount of supplies and preparation time, but I have found that children have enjoyed learning about fruits in the manner. Perhaps learning more about eating fruits may encourage them to make healthy eating choices.

You can cover the material in 15 to 20 minutes, but you might also wish to combine additional learning activities, such as graphing the kids' favorite fruits. I like using Create a Graph – this is a great way to show how math can be fun and how to apply graphing in real life. You might also develop a word search or crossword using the different names of fruits. If you have the budget and time, you serve a variety of fruits at the end of the program. Check about food allergies before serving any foods.

Supplies you will need:

1. 6 pieces of construction paper
2. scissors
3. copy(ies) of the FRUITS chart (use this as a handout or instructor notes)

Before teaching time, cut out the letters FRUITS using the construction paper. I did this freehand style using the entire pieces of paper as my edges (see above photo), but feel free to use large die-cuts if you prefer.

After assembling the kids, start with a cheer. "Give me an F!" (The kids will eventually respond "F."). "Give me an R!" (More kids will reply with "R.") They will quickly catch on! After the "S," ask "What did we spell?" OK...sneaky way to add a little language arts into the day too!

Now that the kids know they will be learning about fruits, give them the latest recommendations for number of servings currently recommended by the CDC for their age group. I like to use Choose My Plate, and I also used that site as a resource in making the FRUITS chart.

Ask the kids if they can think of an example of a fruit. This is a great opportunity to hear what they already know and to offer information if they mention foods from other groups. You might wish to offer other examples of fruits that may be a little less familiar and see if anyone has heard of that fruit. Sometimes children might mention vegetables here, and you can quickly put a positive spin on that by mentioning that it is a good idea people to eat both fruits and vegetables to stay healthy.

Next, choose six volunteers. This is a way to immediately have everyone's attention again and to encourage the children to be sitting quietly! Have the volunteers to stand in a line in front of the group and give each a letter, spelling the word FRUITS. You might want to have them spread out so that you can stand between them as you talk.

I like to have each child hold up his or her letter and have the class name the letter first and then listen to information about that letter, using the FRUITS chart (see below). Review each letter before moving to the next by having the kids to say the red phrase for each letter. You can make this fun by changing the sound or speed or saying the phrase like a cheer.

Quick and Easy Fruit Facts © Katrena

After talking about each letter, I like to finish by doing the cheer again, encouraging each child to hold up his or her letter as I call each one and finally having all of them raise their letters when asking, "What did we spell?" Learning about fruits can actually be exciting, engaging, and fun!

Find additional tips for teaching kids about healthy habits, ideas for combining music with exercise, and more at Fit Tips 4 Life.

Glow Sticks Workout in the Dark for Kids

Glow in the Dark Exercise Fun for Kids - Photo by Eirik Solheim at Wikimedia Commons

How can you make exercise fun, exciting, and cool for kids? Give each child two glow sticks, turn out the lights, and have a blast! This glow sticks workout can put a huge amount of excitement into an exercise routine for children. My kids gave this one 5 1/2 stars!

Supplies for Glow in the Dark Exercise

• Small glow sticks (I found some packs of bracelet-sized glow sticks at Dollar Tree at 15 for $1.00, so this one doesn't have to break the bank!)
• Artificial light source (if needed)
• Music (if desired)

This workout can be done inside or outside, depending on the time of class and season of the year. Ensure that any safety hazards are removed or blocked from the area. You might want to remind kids to hold their glow sticks securely and to avoid throwing them or placing them into their nose, ears, or any other place that might seem tempting to a kid.

It is a good idea to add some artificial lighting, depending on how dark the area is. A string of white Christmas tree lights or a couple of lamps work well to provide just a bit of light without detracting from the overall mood. It helps to have a fully lit area nearby, such as a hallway, closet, or porch, just in case any kids are scared of the dark.

My kids sometimes get frightened in the dark, but they didn't show a hint of being scared with this workout. They were having way too much fun! We did this in a workout room that had mirrors on two sides with Christmas lights strung around the edges. Very cool effect!

I first tried this glow-in-the-dark workout around Halloween. The days are getting shorter around my neck of the woods and I wanted to throw a fun twist on some exercises we had done in the past. You could easily turn this into a completely Halloween-themed workout with all Halloween-type songs. I picked a mix of songs for this one.

This workout can be as simple as letting the kids freestyle dance, play hide-and-go-seek or tag in the dark, or you might want to try these songs with exercise ideas below. The following playlist takes about 30 minutes, but you can easily play favorite ones twice or add a few picks of your own to stretch it into a 45-minute or 1-hour workout.

Fun Exercise Ideas for Children - Photo by Brocken Inaglory at Wikimedia Commons

Under the Sea

This one is a great warmup song. You can make waves with the glow sticks, mixing it up by going to each side and to the front. Swimming strokes look cool with the glow sticks too. We tried: crawl, breast stroke, back stroke, side stroke, underwater (starting at the center low and reaching as high as possible and taking the arms wide on the way down). You can also have the kids try some fun activities like pretending to be a shark, octopus, crab, or other sea creature.

Silly Songs for Kid's Workout - Photo by Socceronly at Wikimedia Commons

Witch Doctor

The Chipmunks have a newer version of Witch Doctor that the kids absolutely love. It's got a great beat! This song is fun for big moves like: reach up high/reach down low, squats, lunges, jumping jacks, and jumping rope (twirling the glow sticks as your rope). You might try adding silly twists like having them to do those activities like a chipmunk or to dance like a chipmunk. Have the kids give their coolest Chipmunk pose at the end!

Fun Drumming Exercises - Photo by vinca bravo at Wikimedia Commons

Wipeout

Turn the glow sticks into drumsticks! Drum some bongos down low. Go side to side. Drum up high. Twist to each side. Hit a top hat on the top corner and then drum down to the middle, alternating sides. Turn the elbows out to the side and watch the drumsticks look like bright-colored fans! This one is especially nice if you don't have much space because you can stand in one place for the whole song.

Silly Workouts for Kids - Photo by chad davis at Wikimedia Commons

Ghostbusters

Have the kids hold the sticks in the middle and start kickboxing! Add some jabs, hooks, upper cuts, roll with the punches, and then take the elbows out to the side. You might try punching imaginary blocks or bricks. Vary the upper body moves by changing the speed and/or direction of the punches. Lift the knees or kick while pulling the arms down when the legs come up. If you have lots of room, have everyone start at the back, turn sideways, and punch up to the front and then have everyone punch to the back using the other arm to lead.

Halloween Workout Songs - Photo by XFONG at Wikimedia Commons

Thriller

This one is awesome for playing follow the leader. Have the kids line up behind you and begin walking around the room. Starting moving the arms in different ways. The kids catch on really quick! Instead of walking in a straight line or circle, mix it up by snaking through the area, adding twists and turns after everyone is following in the line. If you have older kids, you might try jogging, galloping, or skipping. Near the end of the song, slow down and get sneaky!

Great Fitness Songs for Children - Photo by Geoff Pick at Wikimedia Commons

Rockin Robin

This one can really get everyone hopping! Take the heels front, heels side, toes front, and toes side. You might have the kids add huge moves with the arms like big arm circles in various directions. You can also add jumping jacks, jump rope, and a freestyle dance here. If you have extra time, add a freeze dance portion where everyone freezes when you hit the pause button. I always let everyone start dancing again when I'm doing an exercise class – to me, it is all about fitness and not competition. You can also do some fun things like flapping the arms like a bird and hopping around in circles.

Fun Workout Ideas - Photo by Chris Gin at Wikimedia Commons

Voice of Truth

Have the kids make waves with the glow sticks. Swing the arms side to side. Turn around in a circle with the arms low. Try the circle again with the arms high. Keep the arms together or spread them wide as you turn. This is a fun opportunity for the kids to use their imagination and act out the song or add other moves like lining up and waving the arms in various ways in a rhythm. Pair up the kids and have them be mirror images. You might also add some balance positions or standing yoga stretches while this song plays.

Inspire Kids to Live Healthy Lifestyle - Photo by Ryan McFarland at Wikimedia Commons

Wind Beneath My Wings

Have the kids get in a large circle and sit down for deeper stretches on the floor. Straighten the legs to the front and reach. Take the legs in a V shape and reach to the center and each side. Place the soles of the feet together and hinge forward. Cross the legs and twist the upper body. Take both glow sticks in on hand and reach up and then behind the back while reaching the other hand under and behind the back. See if the kids can transfer the sticks from one hand to the other – watch as they master this one! You might also try stretches while on the hands and knees like cat/cow or breathing exercises like the lion breath.

This glow sticks workout in the dark was a huge hit with the kids. With just a few preparations and a couple of inexpensive props, you can transform hum-drum exercises into an awesome workout that just might have the kids begging to do it again and again! Any of these exercises can be modified for special needs.

Readers may also wish to read Tips for Getting Fit Together as a Family and Playground Provide Fun Fitness Opportunity for Kids and Who? on this blog. Find Katrena's exercise playlists, fitness ideas, and more at Fit Tips 4 Life.