Idea Machine!

I am currently reading the AAP Policy Statement on Prevention of Pediatric Overweight and Obesity. The following quote, in the opening paragraph, gave me an idea:

“Prevention is one of the hallmarks of pediatric practice….Documented trends in increasing prevalence of overweight and inactivity mean that pediatricians must focus preventive efforts on childhood obesity, with its associated comorbid conditions in childhood and likelihood of persistence into adulthood”

Wouldn’t it be interesting if a dietitian was a standard component of the interdisciplinary team at pediatric offices. It would be great if the dietitian was used to provide brief, relevant, in person nutrition education sessions to all families regardless of the presence of nutrition issues. So many parents don’t know what  a healthy diet is for their little one. Some brief guidance before a problem arises could be really helpful for prevention don’t you think?

Then, if the parent said to themselves, “you know, I’d really like to get more information.” or, “I have specific concerns I’d like to discuss.” They could make an appointment for more in depth counseling.

I just think this would be a nice, and potentially beneficial approach. I’m sure there’s like, a gazillion reasons why this can’t happen but I think if it was made a priority it could work. Research would take a long time but it would be interesting… to me at least…


That seems inappropriate…

The most accurate way to determine an adolescent’s energy needs is to determine their sexual maturation rating and use that to guide my professional judgement.

“Excuse me, can you please describe the current state of your genitals? … and your pubic hair, is it curly? Has it started growing on your inner thigh yet?”

Somehow I just don’t think that’s going to go over super great.

Tanner Stages

Ellyn Satter

Ellyn Satter is a registered dietitian and trusted feeding expert. It sounds like a weird specialty until you work with kids that are bad eaters. So many kids are and it’s kind of expected, but Ellyn offers great strategies. Check out her division of responsibilities. Anyway, I’m reading through her book before I give it to a friend who is just starting to introduce solids to her baby. I figured instead of continuing to give unsolicited advice I will give her the book instead!

Anyway, I wanted to write how much I enjoy Ellyn’s perspective on fat kids.

” It’s ridiculous to assume that you could keep your child from being fat, but it’s hard to see why.” … ” If adults want to make food restrictions and striving for a lower body weight a part of life, that is up to them. For children, however, the process is invariably destructive.” … “For the child who is naturally fat– who maintains a consistent and predictable pattern of growth– there is no problem. There is a challenge, because raising an emotionally healthy child in today’s fat-phobic culture is tremendously difficult. The fat child, like any child who is in any way different from the norm, requires better-than-average social and emotional skills in order to be successful.”

This is the part that made me come here to write this down:

“A heavier-than-average child will present you with challenges in parenting. You may need help. If you can’t be accepting of your child’s size and shape and are vehement about trying to change her weight, if you blame yourself for your child’s weight, or if you feel sorry for her and are overprotective, get help.

She’s a good RD role model for me.

Satter, E. (2000). Child of mine: Feeding with love and good sense. Palo Alto, CA: Bull Pub.

Humble Brag?

I went to a meeting today and a suggestion I made to my supervisor, fully expecting nothing to come of it, was implemented and I’m really excited! It’s small, but something I think is important.

If you’ve hung out with me at all this year you know that I’m interested in promoting the idea of health regardless of your BMI. I don’t care how much you weigh as much as I care about whether or not you’re eating 3 servings of vegetables and getting at least 30 minutes of physical activity most days. Soooo I noticed that our district’s school wellness policy had a committee called “Obesity Prevention”. This title implies that the worst thing for any child’s health is that they can be obese and doesn’t speak to the many other important components of health that are not related to how big your pants are. I recommended changing the name to something more positive and weight neutral, this was probably in January 2016. I didn’t hear anything back from my supervisor, but found out in a meeting today that they have changed the name to “Student Wellness”. It feels nice to throw an idea out there and see a change made. Victory!


The post that shall not be named

I just want to share a bunch of links I find interesting and/or funny!

Gary Johnson on Full Frontal with Samantha Bee

This guy is running for President and his interview is hilarious!

Graphite and it’s awesome properties

This video is hilarious. It sounds really boring but I assure you it’s not. If you need more enticing it includes fire and a unibrown wave.

Fat and Sugar part 1

Fat and Sugar part 2

The CBC produced and awesome broadcast about nutrition, the history of govt recommendations, and their flaws. It’s a great listen.

thats all for now, TTYL!

Fitness Goals

I’m a pretty active person, but historically, I have had a really difficult time sticking to a fitness routine. I will do well for a few months and then slowly start to exercise less. In January I signed up for a running group that I had to pay for with hopes that I would stick with it. I did really well for the first 5-6 weeks and got up to running 7 miles fairly comfortably. I stopped going to the long runs on Saturdays for a number of reasons, but I was still running during the week. Then I started riding my bike and joined a soccer team with games on a night I would typically run. I ended up running about once a week and the knee pain that had derailed my running habit last year came back. So, I haven’t been running for the past month or so. Currently I ride my bike to go drink beer and walk my dog ~3 miles/day. Better than nothing, but I would like to do more so that I can feel strong.

I have learned that you can pretty much find a community for everything on Reddit. I found r/fitness, r/bodyweightfitness, and r/xxfitness. Lurking on these subreddits has given me some motivation to start adhering to a body-weight fitness routine (basically calisthenics, I’m cheap and don’t want to pay for a gym membership). I also found a post about fixing something called Anterior Pelvic Tilt. It is basically a few stretches/exercises that I can do to help work on my posture which may have the added benefit of decreasing the appearance of my gut. IDK if I have APT or just a beer belly :). I also like this warm-up because it includes foam rolling the IT band which really helped me get back to running without knee pain earlier this year.

Exercises to help with APT

  1. Hip flexor stretching coupled with quadruped hip extensions and hip circles – 2×20 seconds of the lunge stretch followed by hip extensions and hip circles
  2. Foam rolling of the IT band followed by clams
  3. 3×3 hand walkouts
  4. A lot of people forget that one of the main functions of the glutes is to eccentrically stop the femur from internally rotating. This exercise (and most single leg exercises) work well to fix that. Don’t let the knee cave in, keep it over the toes at all times. Add 6 reps on each leg of this exercise:

The r/bodyweightfitness  subreddit has a “recommended routine” on their sidebar. Each exercise has varying degrees of difficulty so as my strength increases I can easily adjust.

They have an app that goes through the RR that you can download in the Apple (body weight fitness) and Android (bodyweight fitness free) app stores.

Warm-up: (~10 minutes)

Dynamic Stretching:

  •  5-10 shoulder rolls
  • 5-10 scapular shrugs
  • 5-10 cat-cow
  • 5-10 straight arm overhead pull downs with band
  • 5-10 straight arm chest flies with band
  • 5-10 dislocates with band
  • 10+ wrist mobility exercises
  • 5-10 front and side leg swings

Bodyline Work :

  • 10-60 seconds Plank
  • 10-60 seconds Side Plank x both sides
  • 10-60 seconds Reverse Plank
  • 10-60 seconds Hollow Hold
  • 10-60 seconds Arch Hold

Skill Work (5-10 minutes)

Time allocated for the skill is including rest. So you just set a timer for 5-10 minutes and go practice your support and your handstand, resting as necessary. When time’s up, you’re done. If you are not able to plank for at least 30 seconds yet, skip the handstand practice for now.

5-10 minutes Handstand progression
2-3 minutes Support practice

Strength Work (~40 minutes)

“Pairing two exercises means doing a set of the first exercise, then resting 90 seconds, then doing a set of the second exercise and resting 90 seconds, and then repeating until you’ve done all sets of that pair.
You can rest anywhere from 90 seconds to 3 minutes between pairs, whatever you like.
All exercises are to be done in a 10×0 tempo. That means 1 second down, no pause at the bottom, explode up and no pause at the top. When “exploding up”, it’s the intent that matters. If the actual movement is slow, that doesn’t matter. Just don’t artificially slow it down.”

First Pair
If you can’t do diamond pushups and horizontal rows yet (you haven’t met the criteria listed on the exercise page), simply skip these for now.
3×5-8 Pullup progression
paired with
3×5-8 Dipping progression

Second Pair
3×5-8 Squat Progression
paired with
3x10sec-30sec L-sit Progression

Third Pair
3×5-8 Pushup progression
paired with
3×5-8 Row Progression


Routines were copied and pasted from a few different reddit pages. The goal of this post was to aggregate them and make them easier to find!