A study published in the July issue of the journal Obesity found that overweight kids are at-risk for a host of health complications, including elevated cholesterol, diabetes and high blood pressure. They may also perform poorly in school.

When grade-point averages were compared among 566 middle school students in a Philadelphia suburb, overweight sutdents came in at about half a grade point lower than normal-weight kids.

The study also found that overweight students had lower reading comprehensive scores on a nationally standardized test, ranking in the 66th percentile while normal-weight kids ranked in the 75th percentile.

Heavier kids were also five times more likely to have six or more detentions than their normal-weight peers, had more school absences and lower physical fitness test scores and were less inclined to participate on athletic teams – 37 percent compared to 75 percent of normal-weight students.

This is one of many studies that show how obesity is affecting today’s youth. Something needs to be done about this – and soon. I hope to help make a difference once I earn my youth fitness specialist certification through the International Youth Conditioning Association (IYCA).

I will use the information I’ve learned with the IYCA to help reverse the effects of obesity and other weight-related diseases with our youth while having fun!

For all the women who are reluctant to lift weights because they fear becoming “too big and bulky,” this book is for you. The New Rules of Lifting for Women by Lou Schuler, Alwyn Cosgrove and Cassandra Forsythe dispells the myths that most women still believe about weight training.

This is the best book I have read about weight training for women. It includes a lot of information including some “new rules” all women should follow along with exercise descriptions, six months’ worth of training programs, information on why aerobic training is not ideal for fat loss, a chapter on nutrition and numerous meal plans for breakfast, lunch, dinner, pre- and post-workout meals, snacks and dessert.

I highly recommend that all women (and men) pick up a copy of this book. It will change your life forever. You will finally realize that lifting weights won’t make you big and bulky and will in fact make you lean, toned and sexy.

Get the book now! You won’t regret it and will finally be able to get off the treadmill and other cardio machines and stop wasting your time and start making great progress while transforming your body into the shape you’ve always dreamed of!

In addition to sleep and time alone, here’s something else most people don’t get enough of: fiber.

The Average American gets 10-15 grams of fiber each day, about half of what is needed to meet the basic recommended 25 grams.

Here are five easy ways to get more fiber into your diet:

Fig-uratively Speaking
Add dried figs or other fruits (cherries, kiwi and the like) to salad.

Cereal Thriller
Start the day with a high-fiber cereal such as Fiber One or Kashi Vive or even old-fashioned oatmeal.

Hummus a Happy Tune
Dip carrots, snap peas and other veggies in hummus instead of ranch dressing.

Orange You Glad You Tried This?
Instead of drinking fruit juice, eat the fruit. More fiber, vitamins, minerals and more satisfaction with less sugar.

Wrap it Up
Instead of the usual tuna-on-white, wrap a sandwich in a whole-wheat tortilla. Make your own wrap using a variety of meats (turkey, chicken), cheeses and veggies.

Try these tips to help get more fiber in your diet each day!

As mentioned in yesterday’s blog, eating a balanced meal in the morning can help keep you alert, improve your mood and not make you too hungry before lunch. Here are five breakfast ideas that will give you energy until lunchtime:

Oatmeal in an Instant!
Instant oatmeal is great on a cold morning and contains fiber and vitamins. Choose oatmeal that isn’t already pre-sweetened (like Old-fashioned Quaker Oats). Sweeten it with raisins or fresh fruit. Adding a scoop of protein powder will make it a perfect breakfast meal!

Smoothie Madness!
Blend frozen fruit (berries are great), milk, cottage cheese and raw nuts (walnuts) for a quick, tasty breakfast smoothie with lots of nutrients.

Eggs – The World’s Most Perfect Food!
Boil, scramble or make an omlette and serve on whole-wheat toast or mixed up with veggies and cheese. Eggs are packed with nutrition including protein, vitamins and healthy fat.

Go Nuts!
Spreading natural peanut, almond or walnut butter on whole-grain toast is a great way to get both protein and fiber.

Breakfast On-the-Go!
Don’t have time to eat breakfast at home? Try whole-grain toast, nuts and fresh fruit taken in the car. Boiled eggs, apple slices, a banana or a smoothie are also easy and not too messy.

Researchers have found many benefits from eating breakfast and with school underway, now is a perfect time to get into the breakfast habit.

Breakfast Research

Among the recent research:

• Children who skip breakfast make more errors and are slower to recall facts.
• Children who eat breakfast solve math problems more quickly.
• Children who eat breakfast do better on vocabulary tests.
• Children and adults who eat breakfast are more likely to get the vitamins and other nutrients they need.
• Adolescents who eat breakfast tend to have a lower body mass index, even if they have one or two obese parents.
• Adults who eat breakfast eat less calories throughout the day and make better food choices.
• Adults who eat breakfast lose more weight than those who skip breakfast.

The benefits of breakfast apply to grown-ups when it comes to the research shown above (less errors, better math and vocabulary).

Breakfast Guidance

• Dinner leftovers don’t have to be dinner again. Heat them for breakfast instead.
• Put together an egg casserole the night before, and slip it into the oven when you get up.
• Make a smoothie containing one cup of milk, 1/3 cup cottage cheese, 2-3 tablespoons of raw nuts and 1/3 cup fruit (blueberries, strawberries, raspberries) for a quick, delicious and healthy breakfast meal
• Scramble eggs with various vegetables and cheese or make an omlette.
• If you decide to have cereal, choose a high-fiber, low-sugar cereal like Fiber One.

Five On-the-Go Ideas

• Natural peanut butter and banana (or apple) slices on whole-grain toast.
• Cheese wrapped in a whole-grain tortilla and some fruit.
• Raw nuts (almonds, walnuts) and fruit (berries) stirred into yogurt.
• A fruit smoothie blended with milk, cottage cheese and raw nuts (walnuts).
• Two cheese sticks with a piece of fruit.

These tips should help you get into the habit of eating breakfast consistently. It really is the most important meal of the day!