Myth: There aren’t many things my teenager will do instead of sitting in front of a TV or computer screen.

Answer: BUSTED!

With National Screen-Free Week this week, May 5–11, help your teenager come up with alternatives to watching TV or sitting in front of a computer screen. Here are some ideas to get you started:

• Do stretching exercises or yoga.
• Find a new hobby.
• Find a cause and volunteer at a local group to support it.
• Plant a vegetable garden.
• Try a new sport.

Find more ideas for your teenager at Play More, Watch Less

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There aren’t many activities my young child would enjoy instead of sitting in front of a TV or computer screen.

Answer: BUSTED!

With National Screen-Free Week coming up May 5-11, 2014, you will want to have some ideas for your young child as alternatives to watching TV or sitting in front of a computer screen. Here are some ideas to get you started:

• Start a parade with musical instruments.
• Play with bowls, cups and spoons on a protected surface.
• Tend to a family garden or indoor plant container.
• Dance and sing to music.
• Enroll your child in the local public library’s Summer Library Reading Program.
• Take a walk and clean up litter or collect nature souvenirs (sticks, leaves, rocks, etc).

Find more fun ideas for everyone in the family at Play More, Watch Less.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There aren’t many activities that 6-12 year-olds would enjoy instead of sitting in front of a TV or computer screen.

Answer: BUSTED!

With National Screen-Free Week coming up on May 5-11, you will want to have some ideas for your 6-12 year old as alternatives to watching TV or sitting in front of a computer screen. Here are some ideas to get you started:

• Play hide-and-seek indoors or outside.
• Play flashlight tag in the dark.
• Stand on one foot, keeping a balloon in the air using your hands and other foot.
• Play board games.
• Get involved in crafts.
• Write a play for the family to act out.

Find more ideas for everyone in the family at Play More, Watch Less.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There aren’t good alternatives to get my family away from their screens.

Answer: BUSTED!

National Screen-Free Week, May 5–11, is the perfect time for your family to celebrate being ‘unplugged.’ Here are some ideas for your family to consider as alternatives to watching TV or sitting in front of a computer or mobile device:

• Plan and prepare meals together.
• Visit a park.
• Take a walk down your street and collect litter.
• Plant a garden. Tend it daily. It’s great exercise!

As parents you can reinforce play for your children. Keep a toy box available. Or create an obstacle course in your backyard. Take steps like these to remind your children to play instead of watching TV.

For more ideas, see MU Extension publication Play More, Watch Less

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There aren’t any good ways to wean my children off of TV.

Answer: BUSTED!

National Screen-Free Week, May 5-11, may be just what your family needs. The average American watches 36 hours of TV a week – yikes! Start looking at your family’s screen habits now and think about how you can prepare for National Screen-Free Week to celebrate being ‘unplugged.’ Here are some ways to change these TV habits:

• Instead of sitting in front of a screen, get the family together to come up with alternative activities. Spring is a good time to get away from the TV, computer and tablet screens because you can include both indoor and outdoor activities. Post the ideas on your refrigerator.
• Take TVs out of bedrooms. 71% of 8 to 18-year-olds have a TV in their bedroom. Sleeping with the TV on can disrupt sleep and may make your child tired the next day at school.
• Turn off the TV during meals and put away tablets and cell phones. Instead, ask everyone about their day.
• Keep TV and computers off unless someone is using them.

For more ideas, see the MU Extension publication Play More, Watch Less (download a free PDF of this publication at the link provided).

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: It’s hard to stick to the health goals I set for myself for the new year.

Answer: That's probably true for many of us.

Ever wonder why? Let’s look at some tips to set goals that ‘stick.’

Good intentions aren’t enough when setting goals. How you define your goal can help translate into success. Think S.M.A.R.T. when setting goals.

• S is for specific. Make your goal specific. How often do you hear someone say, “I’m going to eat healthier this year.” Great idea! Not very specific. Change this to: Three days a week I am going to eat fruit as an after-dinner dessert.
• M is for measurable. The more specific your goal, the more measurable it is. This makes it easier to track your progress. It can be hard to track the progress of a broad goal like “I’m going to eat healthier this year.” But when you state that you are going to eat fruit three days a week after dinner, now that’s measurable.
• A is for attainable. Most of us make unattainable goals for the new year in our attempt to erase an entire year of poor health habits. If you aren’t active and then set a goal that you will walk for an hour every day, you are probably setting an unattainable goal. A more attainable activity goal might be to walk 20 minutes three times a week in the morning.
• R is for realistic. This goes hand-in-hand with a goal that is attainable. It may be attainable for you to walk 20 minutes three times a week but not realistic to do so in the morning if you aren’t a morning person.
• T is for time-specific. What is the time period for the goal? It probably makes sense for you to choose short periods of time, maybe one to three months. That way you can track your progress and set new goals in the next few months. Most people are only able to think in short periods of time.

Using the S.M.A.R.T. approach to setting goals can help you move forward in good health for the new year or any time of the year.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: It’s hard to find information or reviews of nutrition and health apps.

Answer: BUSTED!

There ARE thousands of nutrition and health apps. Which one is right for you? The University of Missouri Extension has a new publication to help you: “Apps to Know from the Nutrition and Health Pros” (free to download). This publication lists apps with several healthy behaviors in mind. Looking for a general food and nutrition app that you can use to track your food intake and physical activity? This publication provides a suggestion for you. Want to find healthy recipes? Two apps are summarized and reviewed for you. Want to manage your diabetes, track your workouts or reduce your stress? Suggested apps are provided. All apps listed on the publication were evaluated by University of Missouri Extension Nutrition and Health Education Specialists.

In addition to the reviews of apps, each app category provides a tip to help consumers as they look to change their health behaviors. University of Missouri Extension programs of interest are included in the publication, including Stay Strong, Stay Healthy (a strength training program for middle-aged and older adults) and Taking Care of You (a program to help deal with stress).

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: It’s so hard to decide which health app I should use.

Answer: You’re right!

There are thousands of mobile apps available to help you change or support your health and eating habits. The proliferation of these apps in a few short years makes deciding which one to download and use challenging. If apps are free, cost is not a concern. But you do want to avoid overloading your smartphone with too many apps or else you may not use any of them.

MU Extension has put together a one-page handout to help you ask the right questions before you download a nutrition or health app.

• What is the SOURCE of the app? See if you can determine who developed the app and their background, credibility.


• Does the app MEET your needs? Is the database large enough to reflect the kind of foods you usually eat? If you eat out a lot, then you want a database that has nutrition information for the places you go. If the app includes recipes, are they healthy (prepared with minimal fat and sugar? Are the recipes ones that you would likely prepare at home or have the necessary equipment to make at home?


• What ACTIONS will you take? Make sure the app you choose is one that provides information in a format that is easy to understand and use so that you can change your health and eating habits.


• What do the REVIEWS say? What do reputable nutritionists/dietitians or other health professionals say about the app? You can Google the app name to find online reviews. The American Academy of Nutrition and Dietetics has a website with app reviews at eatright.org/appreviews/.


• Do you have the TIME? Is the app easy enough to use that you will use it regularly?

For MU Extension’s SMART Start to Finding Nutrition and Health Apps one-page handout (downloadable for free from the web) go to extension.missouri.edu/p/N581

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There are no new ways to help my family eat healthier.

Answer: BUSTED!

When encouraging your family to eat healthier, try the “nudge” approach instead of the “nag” approach. “Nudges” are small ways to transform an environment and help people make healthier eating choices. These small changes may not be noticed, but they can lead people to adjust their food habits to choosing healthier items. How does this work?

►Think like an advertiser! Have you ever looked at a restaurant menu? The titles and descriptions make it hard to pass up anything. Why not try the same method at home? Instead of serving butternut squash, tell your family that they will be having “sweet and spicy slow-roasted butternut squash” (chunks of butternut squash covered lightly with brown sugar and black pepper and oven-roasted until the squash is lightly brown). Research with schoolchildren in New York compared two schools: one that used unexciting menu terms like “carrots” and the other that used the term “x-ray carrots.” Which do you think the children chose more often? The “x-ray carrots,” of course.

►Location, location, location! Place healthy snacks like fruit on the kitchen counter so they are in full view and easy to reach. What you see is what you eat. Place cut-up veggies in clear containers upfront in the refrigerator so that is what your family reachs for when snacking.

►Rethink your dishes and glasses. When food is portioned on a plate, small dishes make it appear as if you have more food on the dish. Use tall glasses. Studies show that people pour and drink more from a short, wide glass than a tall and narrow one.

For more information go to http://missourifamilies.org/features/nutritionarticles/nut371.htm


Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933  

Myth: Shopping while I’m hungry doesn’t really affect what I buy.

Answer: BUSTED!

Cornell researchers recently looked at this. They had 68 adults shop in a simulated online grocery store. Half hadn’t eaten and the other half were given a snack before shopping. Those who hadn’t eaten chose more high-calorie foods than the other group. The researchers then observed 82 people shopping at a grocery store after lunch and in the hours right before dinner. The shoppers bought more higher-calorie food when it was closer to dinner time, suggesting that they were hungrier at this time of the day.

Not shopping when you’re hungry is a tip often suggested to help cut down on impulse buying. It appears that impulse buys could include purchases of high-calorie foods.

You may not be aware of the different ways that grocery stores are set up to drive your purchases. Keep these in mind during your next trip to the grocery store:

• Foods in displays at the entrance of the store and at the end of aisles tend to catch your attention. They may or may not be healthy foods or good buys or even what you need.
• Foods found in the first four feet of an aisle sell more than foods in other places. Are these foods your healthiest choices, the best buy or what you need at the moment?
• Foods at eye level sell more, too. Check to see if a healthier or cheaper product is available on a lower shelf.

For more food shopping tips, check out Squeezed by rising food prices? on MissouriFamilies.org.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: It’s impossible to avoid overeating at buffets.

Answer: BUSTED!

You might think that the answer to not overeating at all-you-can-eat buffets is just willpower, but there are some strategies that could work for anyone. In fact, watching what and how some people eat at buffets has given us some helpful tips. Dr. Brian Wansink at Cornell University’s Food and Brand Lab had 30 trained observers watch the eating behaviors of over 300 people at buffets in six states. What did they find?

• Thin people were more likely to look over all the choices at the buffet before serving themselves. So instead of heaping everything from the buffet on your plate, look at all your choices before serving yourself. Ask yourself what you really want to eat.


• Thin people also used smaller plates. This is a strategy that has been widely recommended and used for everyday meals too. So when you’re at a buffet or when you’re serving yourself at home, use a smaller plate – it will make it look like you have more food on your plate.


• Lastly, thin people sat farther away from the buffet and chewed their food more than their heavier counterparts. Speaking from personal experience, I have found that I am more satisfied during meals when using mindful eating techniques like taking time to savor the food slowly and putting my utensils down between bites while chewing. This has definitely slowed down my eating, giving my body time to get those ‘I’m full’ signals, which results in eating less.

People of any size who engage in these behaviors are more likely to eat less at the buffet.

For more tips about mindful eating, check out the article How much are we eating? on MissouriFamilies.org.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There is no harm in having TVs in our bedrooms.

Answer: BUSTED!

It’s easier to fall asleep while watching TV when it is in your bedroom, which may sound like a good thing, but this can actually disrupt sleep patterns and cause fatigue. It’s a bad habit and contributes to the high amount of screen time we already subject ourselves to on a daily basis.

Did you know that the average person in the U.S. watches more than 36 hours of TV a week? Very young children (2 to 5 year olds) watch 25 hours of TV a week while older youth (8 to 18 years) watch about 4½ hours of TV a day! Almost 3 in 4 (71%) of 8 to 18 year olds have a TV in their bedroom.

Can all this screen time be good for us? Too much screen time, which includes watching TV, playing video games or using the computer, means we are spending less time being active. When we watch TV we see many ads for foods high in fat and sugar which may influence our food choices, especially for young children. And, as stated above, watching TV at night to fall asleep actually causes sleep disruptions.

So what’s a family to do? Here are some tips to help you ‘play more, watch less:’

►Use the upcoming National Screen-Free Week, April 29 – May 5, 2013, as a way to start changing your family’s screen habits. Get together as a family to write a list of things to do other than watching TV or spending time in front of a screen. Post these ideas on the refrigerator and start making them part of your regular routine.

►Turn the TV off during family meals and talk about everyone’s day. Keep the TV off when no one is watching. Need some background noise? Turn on the radio.

►Create an activity box and put it by the door. It’s a way to remind everyone to be more active instead of watching TV. Items you can put in the box include jump ropes, balls, athletic shoes, scarves (for throwing in the air indoors).

For more ideas for adults, families and youth, check out the MU Extension publication ‘Play more, Watch Less.’ You can download the PDF by clicking on the link.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: I made a New Year’s resolution to get to the gym more but now I’m starting to miss some days. I must be the only one.

Answer: BUSTED!

Join the club…the failed New Year’s resolution club! Gold’s Gym recently identified February 7th as ‘fitness cliff’ day – the day when they start to see gym membership slow down after all those New Year’s resolutions. What’s happening? Often the goals that we set are just not realistic. Here are some tips to get you started (or re-started!):

1. Be specific! A goal like “I will go to the gym more often” is not specific enough. Instead, your goal is better stated this way: “I will go to the gym 3 days a week.”
2. Be realistic! Start slow to make some early and quick successes. If you aren’t currently active, it isn’t realistic to expect that you will walk 5 miles in a month. You are more likely to be consistent if your goals are realistic. Consistency leads to achievability when it comes to goals.
3. Write your goals down – in your calendar, smartphone, wall calendar. Pencil in your 3 days a week at the gym each week so it is part of your weekly schedule.
4. Reward yourself. If you’ve met your walking goals, get a snazzy pair of new walking shoes as a reward.

For more tips, check out Get active by starting simple!

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There are too many things at home and work that promote unhealthy food choices or sitting too much.

Answer: This may be TRUE, but...

You can change your home or office environment so that you are surrounded by reminders to make healthier food choices or become more active.

AT WORK

• Make your glove compartment or desk drawer into a healthy snack box. Keep a small package of almonds, a container of applesauce or a small plastic bag of whole-grain cereal handy so you reach for these healthy snacks instead of driving to the nearest fast-food drive-thru. Not enough room in the glove compartment or at your desk? Pack a small cardboard box with healthy snacks and keep it in the back seat of your car.


• Download a mindfulness bell for your desktop or get a free mindfulness bell/meditation timer mobile app for your mobile device. These applications help you set up bells that chime every hour, reminding you to get up and take a short walk. Type "mindfulness bell" or "meditation timer" in your search engine to find free examples and downloads.


• Planning your next day’s appointments? Be sure to add a walking appointment with yourself to your mobile device’s calendar or list of things to do. This will ensure that you take the time to add walking to your schedule.

AT HOME

• Reduce the amount of time you spend sitting at home. Stand up and walk around when you are on the phone.


• Keep healthy snacks like cut-up veggies in clear containers right up front so you see them when opening the refrigerator. Keep other foods in opaque containers so you can’t easily see what is in the containers.


• Keep a bowl of fresh fruit out on the kitchen counter. It will remind you to reach for fresh fruit for a snack.

Go to http://missourifamilies.org/ for more information about healthy eating and becoming more active.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Reducing salt in the diet without sacrificing taste is impossible.

Answer: BUSTED!

Experts tell us to reduce salt (sodium) so that our heart and blood vessels are healthier. Since many of us are used to eating food with lots of added salt this advice often goes unheeded. Here are some simple and practical tips to get you started:

1. Go slow! Don’t start out with an “all or nothing” approach. Reduce your salt intake gradually. My personal experience with eating low-sodium foods was when my father was diagnosed with high blood pressure. This meant the whole family had to change our eating habits. After a period of time, we got used to it. Now when I eat something very salty, it isn’t enjoyable.
   
   
2. Look for lower salt alternatives when buying processed food like tomato sauce. Use herbs and spices instead of salt to enhance the flavor of your food. You can also lower the salt in some processed food like canned beans by draining and rinsing before using.
   
   
3. Choose and prepare fresh foods for yourself. Often, the more a food is processed, the more sodium it will contain (unless it is made with less or no salt). Instead of buying pre-cooked chicken breast with seasonings added, cook your own. If you prepare it yourself, you will have control over what goes in it.

Visit the MissouriFamilies website to learn more about how decreasing your salt intake can decrease your blood pressure.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Other than going outside and walking, there are no other activities to get my kids away from the screen.

Answer: BUSTED!

As we know, too much screen time – watching TV, video games, computer time – contributes to increasing youth obesity. Youth spend too much time being inactive, time that would be better spent doing some type of physical activity. Here are some ideas for screen-free alternatives for you and your family:

• Play flashlight tag in the dark.
• Plant a garden and get active maintaining it.
• Dance to music. Make up new dance moves.
• Play balloon volleyball indoors. See how long you can keep the balloon in the air.
• Throw light scarves in the air. Keep them in the air as you turn around in a circle and do other moves.

Remember, make active time family time. If your children see you being active, they are more likely to be more active too.

Looking for more activity ideas? See the MU Extension publication Play More, Watch Less.

Visit MissouriFamilies.org for more information about making healthy choices.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Watching TV is not bad for my child's health.

Answer: BUSTED!

Too much screen time – watching TV, video games, computer time – contributes to increasing youth obesity. Youth are spending too much time being inactive, which is detrimental to their health. A 2010 Henry J. Kaiser Foundation survey found that children 8-18 years old spent about 7½ hours each day using entertainment media, 4½ hours watching TV, 1½ hours on the computer and more than an hour playing video games. It’s a challenge trying to get our children down to the recommended amount of 2 hours or less a day of screen time, but it's not impossible! Here are some ideas to get started:

• Get together as a family to write a list of things to do other than watching TV or spending time in front of a screen. Post these ideas on the refrigerator. Use National Screen-Free Week, April 30 – May 6, as a time to try out some of these ideas and to figure out how you can make these new options part of your family routine.
• During family meals, turn off the TV and talk about everyone’s day.
• Keep TV off when no one is watching it. Need some background noise? Turn on the radio.
• Create an activity box and put it by the door. The activity box can include jump ropes, balls and everyone’s athletic shoes. This reminds everyone to be active. Make active time family time – walk to the park, bike together or visit your local farmers’ market.

Looking for more ideas? See the MU Extension publication, Play More, Watch Less.

Visit MissouriFamilies.org for more information about making healthy food choices.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: I have to change everything I eat all at once to make my diet healthy.

Answer: BUSTED

One step at a time is the key to success and one way to move toward a healthier lifestyle is by setting goals. Setting goals can have a powerful impact in all aspects of your life especially when it comes to improving nutrition and health. Many New Year’s resolutions involve exercising, lowering cholesterol, losing weight, eating healthier, etc. These resolutions can be achieved with smart goal setting. If improving your health is a top priority, then setting a goal is a great way to create accountability for yourself and your family!!!

Pick a simple goal to start!! For example…

• Take the stairs each morning
• Eat fruit for lunch
• Switch to 1% or skim milk at breakfast
• Park farther away in the parking lot
• Eat from a smaller plate at dinner

STEPS TO HELP ACCOMPLISH YOUR GOAL:

• Get support from a friend or family member
• Set a series of small goals and complete one at a time
• Set a date to complete the goal
• Set a goal that is realistic
• Create a simple plan to achieve the goal
• Work with a partner
• Visualize reaching your goal
• Reward yourself after success (spa day, out to the movies…)

For more information on healthy eating go to MissouriFamilies.org.

Contributors: Jill Miranda, MDHSS Dietetic Student & Denise Schmitz, M.A., R.D. Nutrition & Health Education Specialist, University of Missouri Extension, 816-482-5854, schmitzda@missouri.edu

Myth: I should change my nutritional habits based on the latest scientific research headlines.

Answer: Busted!

When evaluating science, it’s important to remember that one study is never enough. The scientific process is a road of discovery as researchers explore various hypotheses that contribute to the body of literature. Frequently, original research on nutrition is modified or even proven mistaken by later research. It is best to follow guidelines that have been set by nutrition research boards that have reviewed all of the scientific research and have reached a consensus on the best course of action. In the USA, the Dietary Guidelines for Americans represents the best nutritional advice based on sound science.

In evaluating health consequences of an ingredient, substance, or whole food, it is important to consider the most current scientific information. Unfortunately, some news sources, including major outlets, can continue to rely on and spread outdated information. Internet information sites especially can have this shortcoming, either forgetting to update and revise their content, or deliberately through a desire to promote a product or point of view.

Tip: Before changing your nutritional habits based on the latest news story, check out several other reliable sources of information like those from the American Dietetic Association, the federal government or from a University like Missourifamilies.org

Contributor: James E. Meyer, Nutrition and Health Education Specialist, University of Missouri Extension, meyerje@missouri.edu

I can never keep my New Year's resolutions.

Answer: Busted!

You’ve made your New Year’s resolutions. But how do you keep the momentum going?

• Do a goal check-in. Make sure you have set realistic goals with measurable results.
• Have a plan. Map out how you will make your goals a reality.
• Avoid an all or nothing mentality. Focus on the positive changes you are making, not what you aren’t doing. View setbacks as lessons for growth.
• Build in accountability. Use tools like

MyPyramid Tracker to monitor your food intake and physical activity.

Get and enlist a support system. Determine who will be helpful in your efforts and who will not. Spend time with those that will support your efforts, not bring you down.

Beware of emotional or other types of eating. We eat for many reasons other than hunger. Start to tune in to the type of eater you are.

Practice positive self-talk. Too many times we are our own worst enemy. Turn negative self-talk around and think positive thoughts. Talk to yourself as you would to your best friend.

Ensure your success by making your New Year’s resolution a lifestyle resolution. Take it one day at a time. You can keep your healthy resolutions throughout the year and make those lifestyle changes a permanent reality!