Resource Guide - Boston Children`s Hospital

2013
Health and Wellness
Resource Guide
Ideas to keep your
family healthy &
active together
Kohl’s & Boston Children’s Hospital’s
Healthy Family Fun Program
The Gomes family stays
active and healthier together
While three boys are bound to keep
a family busy, it’s clear that the Gomes
family—a Boston Children’s Hospital
patient family—have a great time while
running from activity to activity. They
also take time to slow down and spend
time together.
The Gomes family is featured
in the Kohl’s and Boston Children’s
Hospital’s Healthy Family Fun Program.
The program promotes fun, low-cost,
family-oriented activities and neighborhood resources that make it easier
for families to get active. For the past
several years, Kohl’s has generously
supported Boston Children’s in implementing the program, which includes
the public awareness campaign as well
as an initiative with the Boston Public
Schools to bring health, nutrition and
wellness education to Boston families.
Boston Children’s had the pleasure
2 Health and Wellness Resource Guide
of meeting up with the Gomes family
for a photo shoot during one of their
afternoon outings to the Mary Hannon
Playground and Park, across the street
from the Salvation Army Kroc Center
in Dorchester. They live nearby and the
park is a frequent destination for family
fun and dog walking. The park offers
basketball courts, a playground and
a huge open field.
The Salvation Army Kroc Center is
also a major center of life for the Gomes
family. In addition to Frederick, Sr.’s,
work at the Kroc Center for the Bridging
the Gap program, the family also has
a membership and takes advantage of
the center’s great facilities, including
summer day camp and the 50-foot
climbing wall.
While each member of the family
seems to be self-motivated, it’s clear
that they all inspire each other, too, from
Mom and Dad down to the
youngest child, Josiah. The
day we met, Mom, Julie,
and Dad, Frederick, Sr., had
taken 7-year-old Josiah to
T-ball —his newest sport.
Josiah also takes swimming
lessons and was offered
a position on the swim
team. Last year he played
Pop Warner football for the
Bengals, and worked hard
to stay in good shape.
Isaiah, 12, plays
multiple sports at the Derby
Academy in Hingham—
basketball, rugby, soccer
and baseball. From a young
age Isaiah has been
driven to be fit, and he’s
encouraged the rest of the
family to stay active.
Frederick, Jr., 16,
blazed the trail for his
younger brothers. While he
has other interests as well,
Frederick played basketball, then started
training for the football team at Everett
High School. He’s highly focused and
even points out when the family’s food
choices don’t meet his nutritional
expectations.
But the Gomes parents can take
a lot of the credit for setting a good
example for their children. While keeping
active is good for health, both parents
believe that playing sports is an
important way to build character and
learn teamwork.
Frederick, Sr., used to work out
frequently as well as swim and play
basketball, but he had to cut back on his
activity following some injuries. He then
reached a point where he wasn’t happy
with his fitness level, so he got active
again in ways that didn’t put him at risk
for injury. Now, Dad feels more fit and
Mom is finding time in her schedule to
get active again—she’s trying out Zumba
at the Kroc Center. Anyone who’s done
Zumba knows that it’s possible to have
a lot of fun while also being active!
Kohl’s and Boston Children’s Hospital’s
Healthy Family Fun Program would like
to thank the entire Gomes family for
sharing their story and being an
inspiration to others.
Left page: Frederick, Jr. and Isaiah
Above: (clockwise) Isaiah, Frederick, Sr., Frederick,
Jr., Julie and Josiah.
Cover, left page and above:
Photos by Gretchen Ertl
Health and Wellness Resource Guide 3
Help Your Child
Find an Activity!
Parents sometimes struggle to get their
kids outside or engaged in an activity.
Finding an activity he or she actually
enjoys can help solve this problem. Here
are some ideas:
• S
earch for activities offered near
and around your home. The more
convenient the location of the activity,
the easier it will be to stick with it. Check
out activities offered at your child’s
school. You can also try contacting your
local YMCA, Boys & Girls Club, or
community centers to see what they
offer. Or ask your neighbors or other
parents what activities their children
are involved in locally.
Photo by Thomas Ulrich
• T
ake it to the next level. Does your child
like to jump rope? Look for a double
dutch team. Do they like to dance at
• L
isten to your child. If they are interested
home? See if there are dance classes
in a particular activity, let them try it out.
or a dance team in your neighborhood.
If they don’t like playing on a team, do
not force them to do so. Instead, look
• S
urf the Healthy Family Fun database
for alternatives.
at kohlshealthyfamilyfun.org with your
•Keep encouraging your child if they
seem indifferent. Lack of interest is
not the same as not liking something.
Remind your child how important it is
to stay healthy by being active.
• T
ake a walk. Find a local Healthy Heart
Trail! The Massachusetts Department
of Conservation and Recreation has
sponsored beautiful walking trails as part
of their Healthy Heart Initiative. Visit:
mass.gov/eea/agencies/dcr/massparks
and click on the Recreational Activities
link for a full list of walking trails.
•Look for other options. The right activity
does not have to involve going to the
gym or being part of a group sport.
Martial arts, dance classes and track and
field are all great individual activities.
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child to find activities right in your
neighborhood. You are likely to find
something you had never thought of
before!
So you signed your child up for an activity,
but they do not like it. Now what? This
may happen when trying new things. If it
does, it is best to listen to your child and
work with them to find something they
do like. If your child feels forced to
engage in activities they do not like, they
may start to develop negative feelings
toward physical activity altogether.
Unfortunately, there is no magic
number for how many times your child
needs to participate in an activity before
deciding that they don’t like it. The
important thing to do is find out why
your child does not like the activity and
work from there. Maybe your child feels
intimidated in group sports. Instead, find
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Get Moving!
something they can do alone, like
rollerblading or hula hooping.
The single most important
action you can take to keep your child
engaged and active is to serve as a
model for them. If you drop your child
off at the gym while you go home and
sit on the couch, they will not understand why exercise is important. Try to
find activities you can do together such
as walking in your neighborhood or
dancing in the living room. If you are
able to get your family moving together,
you can be sure that everyone stays
healthy while having fun!
Child-Friendly Fitness
Facilities & Activities
Check out these great child-friendly fitness
facilities and resources. Each offers a variety
of programs and activities to get your family
moving.
Healthworks Community Fitness,
Codman Square
healthworksfoundation.org
617-825-2800
GoKids Boston
Gokids-boston.org
617-287-5000
Hubway
Thehubway.com/stations
855-448-2929
Let’s Move!
Letsmove.gov
YMCA of Greater Boston
Ymcaboston.org
617-536-7800
Boston Centers for Youth & Families
Cityofboston.gov/bcyf
617-635-4920
Healthy Kids, Healthy Futures
northeastern.edu/healthykids/
617-373-7615
Photo by Gretchen Ertl
Go to the Saturday Open Gym in
Roxbury! Open Gym takes place
most Saturdays at the BCYF
Recreation Center at Madison Park
from 10 a.m. to 11:30 a.m. Open
Gym is a FREE play program for
families with children ages 3 to 8 to
get up, out and moving together.
Email [email protected] or call
617-373-7615 for information.
For City Kids, Boston Center for
Youth and Families, Boston
R.O.C.K.S Out!!! is a free drop-in
program for kids ages 8 – 18.
Each day, 50 kids will have a chance
to participate in structured games,
sport activities and art projects. Held
at ten locations throughout the city,
this is a flexible option for parents
who are looking for a summer
activity for their child for a couple
hours per day. This is a summer
only program.
To find more activities and events in your
neighborhood, visit the Show Me the Fun
section of our kohlshealthyfamilyfun.org
website and search our database!
Health and Wellness Resource Guide 5
Fun on a Budget!
Being active doesn’t need to mean
going to the gym or having a personal
trainer! There are lots of fun activities
you can do with your family that are
also free or low-cost.
• G
o to your local library to check out
exercise or yoga videos for free. Find
out what your kids enjoy and have fun
working out together in your living room!
• P
lay games with your kids in your house
or yard. Try playing hop-scotch, Simon
• If your kids enjoy team sports, make it
Says, tag, hide-and-seek or invent
a family activity and play touch football,
a new game!
soccer or basketball.
• If you have cable, consider downgrading
• W
ork in a little extra activity here and
it. Your kids will spend less time in front
there, like taking the stairs or getting off
of the TV, and you can save that money
the train or bus a couple stops early
for things like a bike for your child or
and walking the rest of the way.
a special family outing.
• W
ork with your neighbors to organize
play dates or group activities such as
dodgeball, capture the flag or a dance
competition.
• S
tart taking a family walk before or after
dinner. A half-hour of walking together
in your neighborhood is a great way to
unwind and connect with your family.
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Climb your way toward fitness!
Stairs! You may avoid them… Now enjoy
them. Climbing stairs can strengthen
your heart, your legs and your wallet as
an easy and free way to be active. Look
around your office building, the mall,
your local park or playground and even
your own home for stairs you can
climb without going out of your way.
No equipment, no gym membership,
no wait required! The stairs are ready for
you right now.
• Ask around your workplace or neighborhood and you might find that some of
your friends already take the stairs for
exercise and would like a stair-climbing
buddy for support and encouragement.
6 Healthy and Wellness Resource Guide
• After work or on the weekend, add
some stair climbing to a family walk.
• Whenever you have the option, choose
to take the stairs instead of the elevator
or escalator.
Stair climbing is a great way to incorporate
physical activity into your day. So try
choosing to take the stairs when you
come across them today, and watch how
the small steps add up!
Photo by Gretchen Ertl
Walk Your Way to
a Healthy Heart
Walking is a low-impact form of activity
that family members of all ages can
enjoy. Walking benefits your health in
many ways. It can help to lower “bad”
cholesterol, lower blood pressure,
improve your strength and fitness and
help manage your weight.
Living in the Boston-area provides
many opportunities for walking thanks
to the Massachusetts’ Department of
Conservation and Recreation’s Healthy
Heart Trails, including:
Belle Isle Marsh Reservation
(East Boston): Open year-round from
9:00 a.m. to dusk, Belle Isle Marsh
Reservation preserves 152 acres of
Boston’s last remaining salt marsh. To
get to the Marsh, take the MBTA Blue
Line to Suffolk Downs Station, exit onto
Bennington Street, turn left, and the
entrance is 500 yards on the right.
Charles River Reservation Esplanade:
The Esplanade provides a 1.5 loop with
scenic views of the Charles River. The
path begins at the Lee Pool Parking Lot
and is accessible from public transit.
Take the MBTA Red Line train to the
Charles Street/MGH station. Take the
footbridge over Storrow Drive to the
Charles River side and go West along
Storrow Drive.
Squantum Point Park (Quincy):
At Squantum Point, visitors can see
the Boston skyline across the harbor
and dozens of species of wild birds.
The park’s 2-mile walking loop is open
year-round with mile markers every
half-mile. Take the MBTA Red Line to
the North Quincy Station and hop on
the #211 bus route; enter through the
Manet Community Center Road to
Health Trail.
Stony Brook Reservation (West Roxbury
and Hyde Park): Ten to twelve miles
of hiking trails and walking paths wind
through the quiet, forested portion of
the Reservation. The Reservation is open
year-round from dawn to dusk. Take the
MBTA Orange line to Forest Hills Station.
For a complete list of Healthy Heart Trails visit:
mass.gov/eea/agencies/dcr/massparks
and click on the Recreational Activities link.
Be sure to pack plenty of water and a healthy snack
such as mini-peanut butter and jelly sandwiches on
whole wheat bread and low-fat yogurt with fresh
fruit. Visit KohlsHealthyFamilyFun.org for more
ideas and recipes.
Health and Wellness Resource Guide 7
Keep Your Children Healthy
with the Right Amount of Sleep
• Set a bedtime for your child and create
Sleep is extremely important for kids.
a routine to follow each night.
It helps children stay focused and
This includes creating a wind-down
energized in school, and it also helps
period before bed where kids enjoy
maintain their overall health. Here are
more relaxed activities such as taking a
some general tips for helping your kids
bath or reading a book. This can be
have a restful summer.
difficult over summer vacation, but it is
important to keep your child in some
•First, find out how much sleep your
form of a routine.
child needs. The time can vary greatly
depending on your child’s age and their
•Keep electronics out of the bedroom.
individual needs. Check out this chart
Televisions, cell phones, video games
to find a good estimate for how much
and computers can disturb your child’s
sleep your child needs each night.
sleep patterns.
Interested in more tips and information on childhood and adolescent sleep? Visit the National Sleep
Foundation’s website: sleepfoundation.org for some great resources.
8 Health and Wellness Resource Guide
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Pools & Spray Decks
Fun in the Sun!
Here are a few fun safety tips to keep
in mind. For more helpful tips visit the
American Academy of Pediatrics
website: aap.org
Babies under 6 months:
The two main recommendations to
prevent sunburn are to avoid sun
exposure, and to dress infants in
lightweight long pants, long-sleeved
shirts and brimmed hats that shade the
neck to prevent sunburn. When
adequate clothing and shade are not
available, parents can apply a minimal
amount of sunscreen with at least 15
SPF (sun protection factor) to small
areas, such as the infant’s face and the
back of the hands.
All Other Children:
The first and best line of defense against
harmful ultraviolet radiation (UVR)
exposure is covering up. Wear a hat with
a 3-inch brim or a bill facing forward,
sunglasses (look for a pair that provides
97%+ protection against both UVA and
UVB rays), and cotton clothing with a
tight weave.
•Stay in the shade whenever possible,
and limit sun exposure during the
peak intensity hours—between 10 a.m.
and 4 p.m.
•On both sunny and cloudy days use a
sunscreen with an SPF of 15 or higher
that protects against UVA and UVB rays.
•Be sure to apply enough sunscreen and
reapply every two hours — about one
ounce per sitting for a young adult.
•Use extra caution near water and sand
(even snow!) as they reflect UV rays and
may result in sunburn more quickly.
Allston-Brighton
• Artesani Playground Wading Pool
1255 Soldiers Field Road
• Brighton-Allston Swimming Pool
360 North Beacon Street
• Reilly Memorial Swimming Pool
355 Chestnut Hill Avenue, Cleveland Circle
Dorchester
• Neponset Landing II Spray Deck
Corner of Hill Top Street and Granite Street
Hyde Park
• Martin L. Moynihan Wading Pool
920 Truman Parkway
• Olsen Swimming Pool
95 Turtle Pond Parkway
• Olsen Spray Deck
95 Turtle Pond Parkway
Jamaica Plain
• Johnson Playground Spray Deck
Corner of Lamartine and Green Streets,
Southwest Corridor Park
• Stony Brook Spray Deck
Corner of Lamartine and Boylston,
Southwest Corridor Park
Mattapan
• Ryan Wading Pool
350 River Street
Roxbury
• Cass Memorial Swimming Pool
Washington Street
• Mission Hill Spray Deck
Behind Boston Police Headquarters located
at 1 Schroeder Plaza, Roxbury Crossing
Health and Wellness Resource Guide 9
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Try Our Healthy Family Fun Recipes!
Granola with raisins,
apples & cinnamon
Ingredients
¼ cup slivered almonds
¼ cup honey
¼ cup unsweetened applesauce
1 tablespoon vanilla extract
1 tablespoon ground cinnamon
2 cups dry old-fashioned oatmeal
2 cups bran flakes
¾ cup dried apple pieces
½ cup raisins
Directions
Preheat the oven to 325°F. Lightly coat a baking
sheet with cooking spray. Spread the almonds on
a baking sheet and bake, stirring occasionally, until
golden and fragrant, about 10 minutes. Transfer
immediately to a plate to cool. Raise the temperature
of the oven to 350°F. In a small bowl, whisk together
the honey, applesauce, vanilla and cinnamon. Set
aside. In a large bowl, add the oatmeal and bran
flakes. Stir to mix well. Add the honey mixture and
toss with your hands. Don’t break the clumps apart.
Spread the cereal mixture evenly onto a baking
sheet. Place in the oven and, stirring occasionally,
bake until golden brown, about 30 minutes. Remove
from the oven and cool slightly. In a large bowl,
combine the cereal mixture, toasted almonds,
apple pieces and raisins. Cool completely. Store
in an airtight container.
Yields: 12 servings
Serving Size: ½ cup
Nutrition Information per Serving
Calories: 163
Total Fat: 2g
Cholesterol: 0mg
Sodium: 115mg
Total Carbohydrate: 33g
Fiber: 4g
Protein: 4g
10 Health and Wellness Resource Guide
Caribbean
Bean Salad
Ingredients
4 cups chopped romaine lettuce
¼ cup red onion
1 cup canned, drained and rinsed, black beans
1 peeled and diced orange
1 diced tomato
1 Tablespoon olive oil
3 Tablespoons red wine vinegar
1 teaspoon dried oregano
Black pepper to taste
Directions
Toss all ingredients together in large salad bowl.
Serve immediately or refrigerate up to one hour.
Yields: 4 servings
Serving Size: 1 cup
Nutrition Information per Serving
Calories: 100
Total Fat: 4g
Cholesterol: 0mg
Sodium: 270mg
Total Carbohydrate: 17g
Fiber: 6g
Sugars: 6g
Protein: 4g
Ingredients
nonstick vegetable oil spray
2 twelve-ounce boxes of frozen spinach, thawed
1 cup cooked brown rice
2 tablespoons olive oil
1 cup liquid egg-white substitute
¾ cup shredded fat-free mozzarella cheese
1 cup fat-free milk
½ medium onion, chopped
½ tablespoon low-sodium
Worcestershire sauce
¼ teaspoon dried marjoram
¼ teaspoon dried thyme
¼ teaspoon dried rosemary
Directions
Preheat oven to 350 °F. Spray a 2-quart baking dish
with vegetable oil spray. Place thawed spinach in
a colander and press to remove excess water. Place
the spinach in a large mixing bowl and add
remaining ingredients. Mix until combined. Transfer
the mixture to the baking dish and place in the
preheated oven. Bake for 30 minutes. Cut the
casserole into eight squares and serve. This casserole
can be prepared 1 day in advance and refrigerated.
Yields: 8 servings
Serving Size: ¾ cup
Nutritional Information per Serving
Calories: 137
Total Fat: 6g
Cholesterol: 6mg
Sodium: 186mg
Protein: 10g
Total Carbohydrate: 12g
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Brazilian Rice
Mousse a la Banana
Ingredients
2 Tablespoon (tbsp.) milk, low-fat (1%)
4 teaspoon (tsp.) sugar
1 teaspoon (tsp.) vanilla
1 medium banana, cut into quarters
1 cup plain yogurt, low-fat
8 ¼” (quarter-inch) banana slices
Directions
Place milk, sugar, vanilla, and banana in blender.
Process 15 seconds at high speed until smooth.
Pour mixture into a small bowl; fold in yogurt. Chill.
Spoon into four dessert dishes; garnish each with
two banana slices just before serving.
Yields: 4 servings
Serving size: ½ cup
Nutritional information per serving
Calories: 94
Total Fat: 1g
Cholesterol: 4mg
Sodium: 47mg
Fiber: 1g
Protein: 1g
Total Carbohydrate: 18g
Potassium: 297mg
Health and Wellness Resource Guide 11
The Kohl’s and Boston Children’s Hospital’s Healthy Family Fun Program
promotes fun, low-cost activities and neighborhood resources that make it easier for
families to get active and stay healthy! Visit KohlsHealthyFamilyFun.org or find us on
Facebook to learn more about physical activities in your neighborhood, health and
wellness tips as well as fun recipes to try with your family.
Boston Children’s Hospital
Office of Child Advocacy
300 Longwood Avenue, Landmark East 6th Floor
Boston, MA 02115
617-919-3055