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.

The post 5 Tips for Healthier Kids appeared first on Out There Venture.

Most women, at some point in their lives, get discouraged about their appearance because they may not possess the ideal body according to societal standards. I was no different. I have always lived in predominantly white communities, and with that, feminine beauty typically meant white or light skinned, tall, skinny, long hair, European facial features—the epitome of Eurocentric standards.  

Sorry, not sorry, I don’t fit those standards. However, when I was a teenager and even as a young adult those standards of beauty had a significant impact. Instead of embracing who I was—a short, physically strong black girl with black facial features—I tried to change my appearance in order to be considered beautiful. 

While many of those traits were out of my control, I found that my physique was something I could change. I decided to focus on becoming more feminine by forming unhealthy habits. Over the years, I started hitting the cardio workouts hard and eating less. I was always comparing myself to others who were skinnier—therefore prettier.  

Over time I started getting feedback from both strangers and people I knew. People would say things like, “You look so great” or, “Tell me what you’ve been doing.” I even heard statements like, “Most black women are usually bigger, but not you, you’re so tiny.” As much as I hate to admit it, those praises, so to speak, reinforced that skinny and light skin were beautiful. I couldn’t replace my brown skin, but maybe I could make up for it.  

My self-reinvention was short lived and nearly caused irreparable mental and physical damage that lasted for years to come. I began developing health issues, but it took a long time to realize that they were self-inflicted. I was always tired and weak. I developed hypothyroidism. I can even attest to fainting, due to long bouts of fasting, more times than I care to confess. I had an unhealthy relationship with exercising and an even unhealthier relationship with food, causing a huge energy deficit. I didn’t care. All I knew was I was receiving lots of praise, and I finally felt “feminine.”  

As soon as I discovered mountaineering, I wanted to be a mountaineering badass or, better yet, a black woman mountaineering badass who could help redefine the status quo. And just like that, it hit me—I couldn’t be a badass if I were too weak from dieting and lacked self-confidence. After getting into mountaineering, I also discovered a whole other world of outdoor sports: rock climbing, bouldering, snowshoeing, winter backpacking, and many others. It wasn’t just the realization that I had to focus on being healthy and strong to engage in these awesome sports that gave me confidence. There were amazing women I saw who were already smashing stereotypes and achieving goals, and these women became role models to me.  

My entire perspective on what it meant to be beautiful started to change. I stopped caring about counting calories and started eating enough healthy wholesome foods. My new goal was to keep my energy levels up so I could lead an active lifestyle. Of course, I gained some weight and a lot of muscle too, forcing me to donate my size 0 clothing, but I felt that I was finally being true to myself. I also started to notice my arsenal of makeup dwindling on my bathroom counter, which my bank account and skin greatly appreciated. I didn’t feel the need to try to impress others by becoming someone I wasn’t meant to be. Importantly, I got to focus on what mattered to me—being physically and mentally strong in order to do what I love. 

Please don’t get me wrong: I most likely will always have self-esteem issues because I’m human living in a society that rewards certain features and races over others. However, I have found that the more time I spend outdoors, the less concerned I am with looking a certain way. By all means, it’s not easy, but I’ve come a long way thanks to mountaineering. Mountaineering has truly changed my perspective on beauty and let’s face it: strong is beautiful. 

Originally published as “Strong IS Beautiful” in the July-August 2020 issue.

Rebecca Ross is an African-American mountaineer based in the Pacific Northwest. She has a master’s in public health and epidemiology from Oregon Health & Science University.  

The post Strong IS Beautiful: Redefining Feminine appeared first on Out There Venture.