Alright this is it last post which is a recap of our goal and all the things we have talked about. So, our goal is to raise awareness of childhood obesity in our society and try to make it so that future generations can potentially have lower rates of childhood obesity and just be healthier in general. The reason we are starting with the current generations is because if we learn how to make healthier decisions now then we can teach the next generations what we learn. This will make it so that they hopefully won’t have to deal with this health epidemic or, at least, it will be less present in their generations. This is not something that can be fixed over night but if we start now then we can continue to improve in the future. To change the future we need to start making changes in the present.

We have talked about eating healthy, working out, the contributors to childhood obesity, and transportation options.

Eating healthy: Eat balanced meals! For example, to much of one thing such as carbohydrates isn’t healthy but some carbohydrates are healthy. And remember when you are snacking to eat healthy snacks rather than french fries or candy. Having a diet plan can help you a lot!


Working out: Do a workout everyday and take a few days to rest (you should still try to do something active on those days though or something outdoors). Just like eating healthy, a workout plan can be very useful to keep you on track.


Contributing to childhood obesity: Fast foods and electronics are the two main contributors to childhood obesity that we talked about. However, there are many more which you can look into. Try eat fast food in moderation and also don’t let your friends or children be consumed by a screen. Get them outside doing something active… video games are fun but that doesn’t mean that you should play them all day everyday.


Transportation: Cars are helpful and convenient but there are alternatives that we should use as well. These include biking, scootering, skateboarding, or even walking. We will always use cars but if its possible use an alternative.


Make the change now and you can help the future!



Contributors to Childhood Obesity

I think it is very important to understand what things have happened in the past that have raised the rates of childhood obesity today.

One of the contributing factors is fast food. For example, in 1953 the first McDonalds was created. I am sure you have heard that fast food is one of the biggest contributors to childhood obesity. After the first fast food restaurant opened it turned into a chain and they are now everywhere. Eating fast food is way to common in people’s everyday diets.


Another big contributing factor to childhood obesity is electronics such as video games and television. In the 1927 the first television was released. Once television was released children would stay inside to watch shows rather then going outside and being active during the day. After television came computers, in 1946. Once computers came out the same thing happened as when the television came out, people stayed inside more and weren’t as active. Then came video games which have rolled into present day and have taken over most of teens lives. The first video game was released in the early 1970’s. Video games have become on of the biggest issues today for teen health because people will sit behind screens doing nothing active all day which is extremely bad for you.


There are many more contributing factors to childhood obesity and those are two of the biggest ones that are most relatable to children and teens today. Sadly by 2011-12 17% of children were obese and 31.8% were overweight or obese. This number is way to high and we need to help the next generation so this number can decrease. Childhood obesity has many long term and short term effects that we don’t always think about. As a community we should begin to recognize these things in our everyday lives start to change them. We should also teach the younger generation to go outside more and be more active in their everyday lives and to also make healthy foods at home rather than eating fast food. That doesn’t mean never play video games or eat fast food it just means to balance it out with healthier decisions. The more we start to make healthier decisions the less childhood obesity there will be in the future.

Contributors to Childhood Obesity

Alternative Forms of Transportation

We have become accustomed to using cars as our main form of transportation. Cars are super convenient and the quickest way to get places however there are some alternatives that can be used sometimes. However there are other options such as walking or riding a bike and other options. To some people the idea of that isn’t to appealing but why not?


If you are going somewhere that would only take a few minutes to drive to then make the healthier option and walk, ride a bike, skateboard, scooter, etc. For example, if you want to go get something to eat instead thats a five minute drive away just leave your house a little earlier and use your own energy to get there. Plus you get a little bit of a workout in and it keeps you active. Also, when your active you feel better and actually have more energy.


Another time you can use a different form of transportation other than your car is when you are going to the beach or something. I mean why try to find parking when you can just take a bike.

Like I said at the beginning of this post, cars are great and they are a part of our everyday lives but we should also try to incorporate other forms of transportation into our everyday lives. In the past there were no cars and everyone used alternative forms of transportation which means we can do it now as well. If we start to change this now then we can continue to show our children and have them learn how to be more active in their everyday lives.

I know it sounds so much simpler to just take your car because it is faster and way easier because it doesn’t really take much easier but if every now and then you threw in a bike ride or something else it would be healthier for you. Plus it feels so much better to be active.

Alternative Forms of Transportation

Healthier Options for Snacks

Most of us don’t realize what foods are unhealthy when we are just mindlessly snacking throughout our days so today my goal is to inform you on some alternative options. And yes we all have our cravings and sweet tooths and that’s okay to give into every now and then… moderation is key!

For example chips… instead of chips bake some kale chips. I bet the first thing you thought was ewww that’s disgusting (so did I the first time I heard of them) but surprisingly they aren’t bad they are actually pretty good. The best part is that they only take about fifteen minutes to make.


Another big thing a lot of us eat is french fries they are salty and never fail to be delicious but they are definitely not a healthy option. Another option to satisfy your salty need is sweet potato wedges which you can easily make at home in about thirty minutes.


And if you have kids I’m sure you give them kids yogurts such as gogurt but that is extremely unhealthy a different option would be a wholesome yogurt and add some honey for flavoring and maybe some strawberries. That may take a few more minutes to make but it is so much healthier for you and your kids to eat.


Another example of a snack that both adults and children eat are fruit cups… yes they are fruit but they are soaked in a sugary syrup and at that point are no longer a healthy snack. The alternative to this is super simple: any real fruit. That could be an apple, orange, peach, pear, banana, grapes, etc.


Like all of other posts we are trying to help everyone make healthier decisions and continue to teach that to younger generations. The sooner we start to be a healthier community the more we will help our future generations. If we change our unhealthy habits now then hopefully children in the future won’t have to deal with childhood obesity as often as they do now.

Healthier Options for Snacks

Workout Plan

Plans, plans, plans…. I know our last post was about a diet plan and today is about a workout plan but working out and eating healthy are two of the key components to staying at a healthy weight and have a healthy body. A lot of people done really know where to start to make a workout plan but I will give you an example of a one week plan that can easily be repeated.

MONDAY (Cardio)

-30 minutes of cardio: biking, running, walking, or hiking

Marathon, black silhouettes of runners on the sunset


-10 reps of bicep curls


-10 reps of tricep kick backs

-10 reps of shoulder presses

*repeat twice

WEDNESDAY (Abs and obliques)

-20 reps of crunches

-20 reps of bicycle crunches

-20 reps of oblique crunches


-30 second plank

-30 second side plank on each side

THURDSAY (Lower body)

-10 reps of walking lunges on each side

-30 second to 1 minute wall sit


-30 calf raises on both legs then 15 raises on each leg

-10 reps of jump squats

*repeat circuit two more times

FRIDAY (Cardio)

-30 minutes of cardio: same as Monday

*tip: if you do one minute of walking and then 1 or 2 minutes of sprinting you can maximize your results





If you think about it, that really isn’t to difficult of a plan to follow and it doesn’t take that much time out of your day. It’s not to late to start! There are no excuses not to work out everyone can do it. A good way to stay on track with working out is to have a workout buddy that way you can keep each other motivated. If we all start to work out more we can help teach the younger generations what a healthy lifestyle is… and people can start working out when they are younger. The more we teach the younger generations about being healthy then the more we can help lessen the rates of childhood obesity in the future. We have to start changing now to effect the future and as a team we can do that!


Workout Plan

Diet Plans!

Our last post was about what eating healthy is, this time we are talking about diet plans. Yes, they go hand in hand and while you make your new diet plan you can use your knowledge from our last post 🙂 So first things first… What is a diet plan and how can they help you? A diet plan is also known as a “healthy eating plan” they make it so that you get all the nutrients you need while staying within your daily calorie goal for weight loss (or to maintain your weight). Diet plans are useful because they also lower your risk for heart disease and other health conditions. A lot of people get stressed at the thought of making a diet plan but there is no need to and hopefully this post can help motivate you! There is no need to pay a bunch of money for nutrisystem or anything else like that. A healthy diet plan includes vegetables, fruits, whole grains, fat-free or low-fat dairy products, lean meats, poultry, fish, beans, eggs, nuts, and limits saturated and trans fats, sodium, and added sugars.

Here is an example of a five day diet plan:

Day 1


-Oatmeal with fresh or frozen fruit (no sugar added)

-Tea or Coffee

Mid-Morning Snack

-Veggie Salso Tortilla (corn tortilla with grilled veggies and salsa)

-1 orange or 2 tangerines


-2 cups of lettuce with 1 cup of chopped veggies and aged balsamic vinegar

-Italian style white bean soup


Mid- Afternoon Snack (only if hungry)

-6 oz. of plain non-fat yogurt with berries

-1 apple



-3.5 to 4 oz mustard coated salmon

Dessert (only if hungry)

-Mixed berries

Day 2:


-Egg white omelette (stuffed with veggies and nonfat ricotta cheese)


-Hash browns

-Bowl of blueberries

-Tea or Hot Cocoa

Mid-Morning Snack

-Big handful of grapes



-Turkey sandwich

Mid- Afternoon Snack (only if hungry)


-Popcorn (air popped or microwave fat free)


-Veggie burger on a whole wheat bun with roasted bell peppers

-Fresh steamed veggies

Dessert (only if hungry)

-Fresh berries

Day 3:


-Hot whole-grain cereal with blueberries

-Tea or coffee

Mid-Morning Snack

-1 cup of diced watermelon or other seasonal fruit

-1 snack bag of baby carrots


-Vegetarian chilli

Mid- Afternoon Snack (only if hungry)

-Cottage cheese and fruit


-Spinach salad

-Chicken with cherry tomatoes


-Brown rice

Dessert (only if hungry)

-Frozen Yogurt

Day 4:


-1 cup of fresh fruit

-1 cup of nonfat plain yogurt

-1.5 whole wheat bagel toasted with fat-free cream cheese and sliced strawberries

-Tea or coffee

Mid-Morning Snack

-1 to 2 cups of veggie soup


-Tuna sandwich

-Carrot and pineapple salad

Mid- Afternoon Snack (only if hungry)

-Sweet potato


-Salad with honey mustard dressing

– Curried quinoa and tofu

Dessert (only if hungry)

-Berry mousse


Day 5:


-Oatmeal supreme

-Tea or Coffee

Mid-Morning Snack

-Carrots and hummus



-Tomato cream soup

-Butter beans with lemon and scallions

Mid- Afternoon Snack (only if hungry)

-1 to 2 cups of fresh fruit


-Easy tangy salmon

-Soba noodles with spicy cucumbers

-1 to 2 cups of sautéed spinach

Dessert (only if hungry)

-Fruit smoothie

If I were you I would try that five day plan and then you can change things about it and continue to use diet plans to keep your body healthy and on the right track! If we all can start eating healthier and teaching the younger generations what healthy this then we can begin to help childhood obesity.

Diet Plans!

What is Eating Healthy?

Yes, you probably hear it all the time but it’s true, you need to eat healthy and balanced meals to kick start a healthy lifestyle. One of the contributing factors to childhood obesity is children eating unhealthy foods like fast food such as McDonalds, Jack in the Box, and Taco Bell. So this blog post is about what a healthy meal is which you can use when making meals at home, and hopefully instead of getting fast food.

A healthy meal is a mix of vegetables or salad, lean protein, and starchy carbohydrates. I’m sure your thinking right now you thinking “I do eat all of those things so I’m eating healthy.” but the question is are you eating the right amounts of it? Most likely not. Your meal should be 50% vegetables or salad, 25% lean protein and 25% starchy carbohydrates. Here are some examples for each of those categories:

Vegetables or salad(non-starchy)


green beans





Lean Protein

red meat




skinless chicken



Starchy Carbohydrates







There are many more possibilities then the ones listed above but there are just a few ideas to help you out 🙂 If we all try to start incorporating this into our everyday lives then we can also teach the following generations how to eat right and they can continue to pass it on. Yes it sounds simple, but it’s not easy to eat right. There are always temptations such as treats and fast food always sounds good and the nice thing is that all of that is okay to eat in moderation! Instead of eating it daily you can look forward to eating it as a treat every now and then. Eating right is not the only thing that we need to do to stop childhood obesity but it is something that greatly contributes to it and it is a great place to start. Along with eating right we need to be more active and workout more and be present and take action in the world around us instead of sitting behind computer screen eating fast food. For you next meal try to follow the meal plan above, and remember that homemade meals are the healthiest and best meals.


What is Eating Healthy?