Less structured eating schedules, more frequent snacking, less supervision at home, greater consumption of processed foods, a more sedentary lifestyle after sports and activities were cancelled, and increased screen-time all contributed.

Chronic stress and emotional and mental health issues, like depression and anxiety, can also cause overeating (or loss of appetite) and decreased energy, which can also lead to excessive weight gain, weight loss, or stagnant growth for children.

Every child is unique, and it’s always best to maintain regular wellness checks with a pediatrician to address any medical concerns. But as a parent who has consulted my children’s pediatrician many times, received guidance from therapists, studied adolescent psychology, and researched plenty, these ideas and strategies, while not intended to be expert advice, may help you work toward better health and wellbeing for your child.

1. Be conscientious about how you talk to kids about their bodies (and your own).

Critical comments often cause kids to internalize negative stereotypes and have lower self-esteem and poor body image. Don’t shame and don’t express excessive worry—even if it’s only an expression of “concern.” Use terms like “growing up” rather than “getting big.” Especially with early puberty beginning at ages 9-11, bodies are changing in ways unexpected for kids.

There are many age-appropriate “body books” for kids to read that provide opportunities for discussion with them. My family’s pediatrician recommends “The Body Book for Boys” for age 10-15 and the American Girl series “The Care & Keeping of You: The Body Book for Girls” (book 1 for age 8-10, book 2 for age 10-12).

2. Approach weight gain as “something to be curious about, rather than as a problem to solve.”

According to experts on the subject, keep in mind a child’s growth history and mental health. Kids commonly “round out” before a height growth spurt.

Doctors and dietitians interviewed for a New York Times article about children’s weight gain during the pandemic say to not put children on diets or count calories, because this increases the risk of developing disordered eating behaviors.

3. Be more active as a family.

Find new and creative ways to move your bodies and exercise together. Walk to the park, go for a hike at a local conservation area, bike for an errand, learn how to ski this winter.

Experience endorphin highs by playing together—even if its Foursquare—and trying new sports and activities like biking and running. Encourage kids to be active with their friends when they get together, by doing activities such as riding bikes or walking to a playground instead of playing video games.

4. Use nature and public lands as a destination for both mental serenity and recreation.

Get out into nature by visiting a state park, national forest, wildlife refuge, or conservation area. Hike along a river or around a lake. Visit places with more plants and dirt than concrete and people. Nature immersion decreases stress, blood pressure, and anxiety, while improving mood and self-esteem and boosting overall feelings of well-being.

5. Make healthy choices alongside your kids.

When children see their parents change habits and make better food choices, get more exercise, and limit screen-time, they will feel motivated to do the same.

Children are still dealing with chronic stress from the ongoing pandemic. Feeling better can easily start with having them climb more trees and get their clothes dirty outside.

More Tips for Healthier Kids

• Have children do “jobs” (aka chores) or volunteer work that encourage exercise, like raking leaves and shoveling snow, walking dogs at a shelter, or picking up litter while hiking.
• Participate in organized sports or activities. Extra-curricular activities provide physical exercise and social-emotional health. Team sports as well as individual recreation, like horseback riding or ski lessons, provide motivation for children to get outside with other kids in all weather conditions.

Amy McCaffree is Out There Kids columnist and digital editor. She enjoys camping, paddling, skiing, hiking, and biking on public lands around the Northwest with her husband and their two children.

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We need your help to ensure City Council acts on the Plan Commission’s advice and adopts the ordinance! All it takes is showing up, signing in in support, and sticking around to see what happens on Monday December 19th at 6pm at City Hall.

Really want to testify? Lots of info can be found herewww.futurewise.org/spokane/completestreets

Can you do more? Here are four things you can do to help us pass this common sense approach to transportation projects by the end of this year.

1) Sign the Complete Streets Petition and pass it on to friends! Click here to sign.

2) Write a personal letter or call your councilperson. Thank them for bringing this to a vote, let them know what neighborhood you are from, and why you care. Stay positive, this is a great step forward for Spokane! Their number is 625-6255 or their emails are firstinitiallast name@spokanecity.org

3) Tell Mayor Elect Condon’s transition team you want to see complete streets in Spokane! Ask them to support following the Comprehensive Plan by addressing all the users of the street when a major street project is done instead of taking a piecemeal approach to building and maintaining our streets. The team has a form for your feedback herehttp://condontransition.wufoo.com/forms/community-feedback/.
4) Did we mention spreading the word about the petition? Please do that right now! Complete Streets Spokane petition.

There are three key reasons why Spokane needs complete streets:

• Safety: We have a high per capita rate of pedestrian and cyclist deaths averaging 20 bicycle or pedestrian related injury accidents per month — that’s 120 people seriously injured every year!
• Accessibility: Many of our bus stops do not have sidewalks, and many of the bus stops that are serviced by sidewalks do not have the curb ramps required by the Americans with Disabilities act to make them feasible for wheelchairs — forcing the disabled to rely on paratransit, which is inconvenient for them and expensive for taxpayers.
• Economics: Relying on cars is making people who can barely afford to drive poorer.  And the people who can’t afford cars at all face serious challenges getting to medical appointments, job interviews, groceries, etc.  In these hard economic times we should not allow transportation costs to be a barrier for job seekers. We could all save a LOT of money and have healthier lifestyles if we were able to get by efficiently without a car or even replace shorter trips with more affordable modes. Addressing these issues at the same time we do major repair projects saves tax payers money and increases our transportation choices.

For more information on Complete Streets Spokane go to:www.futurewise.org/spokane/completestreets. We have a series of topical fact sheets you can print and share.

It is because of your hard work and support that we have come this far. Now let’s make sure we finish the job!

Thanks for all that you do,

Kitty

P.S.

Join our facebook group athttp://www.facebook.com/groups/143275032410557/

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