When reminiscing about our childhoods, we are often reminded of how we spent our time, and the family members and friends with whom we shared it. Those of us who grew up in the sixties might fondly recall activities at family gatherings, or playing with a group of neighborhood friends - such games as tag, four-square, redlight/greenlight, or participating in spontaneous basketball, football, or baseball games.

My friends and I were content digging for worms, going on scavenger hunts, playing marbles or jacks. As a child I spent hours, perhaps entire days, hopping around the block on a pogo stick, or by myself collecting and studying rocks or leaves. Inspired by a song from my earlier childhood called "High Hopes,' as a teenager I wrote a poem about an ant climbing the ripples of a picnic blanket, a sesame-seeded crumb from a hamburger bun packed on its back. To this day, I continue to ponder how and why such a tiny creature can possess such incredible physical strength.

Currently, such unstructured activity and free time is rare; so is family life as we once knew it. And, while in previous decades childhood inactivity, and the resulting obesity, was the exception rather than the rule, it is sadly becoming the way "it is."

In the past, physical activity (and the resulting fitness) was basically free - a way of life. There was no need to join expensive, exclusive health clubs or to purchase unnecessary and unreasonably costly fitness equipment. In those days, we seemed to possess something apparently nonexistent in present day culture - an abundance of energy, independence, and ample opportunity to run free and explore. We used our own imaginations; were an integral part of our own free play; and were far less tainted by someone else's idea of excitement and reality. We lived "reality," rather than watched it on television.

What we seem to have forgotten today, is that a healthy life requires both balance and reverence. Even in our cluttered, seemingly more dangerous and complicated world, physical activity IS STILL FREE. We simply must be equipped to make healthy, informed choices about how to fit it into our everyday existence.

Imprisoned within rigid guidelines and inflexible schedules, we have come to live a series of time slots; have structured ourselves and our students out of the freedom and opportunity to joyfully and personally access physical activity. And while they should be incorporated into all aspects of life, both at home and at school, programs that promote physical activity seem to be mostly canned and planned, turned into products that need be purchased, accessible, and affordable only to the privileged. Eventually, many of them are cancelled, typically due to insufficient funding.

In a telephone interview regarding such issues, my friend and colleague, Cedric Bryant, PhD, Chief Exercise Physiologist of the American Council on Exercise stated, "Our muscle fibers don't have little detectors in them that can distinguish between an expensive piece of exercise equipment and a sidewalk or track; gravity is free."

Rather than focusing on providing families with the education and tools to create independently healthy, happy, and strong individuals, we have bought into the false notion that we have to pay for products, pills, and preposterous props that promise an entertaining and magical path to (an illusion of) perfect health and body shape.

Have we literally and metaphorically traded in our spontaneity, creativity, and ultimately our exuberance and health for a technologically advanced robotic existence? We seem to have chosen to hide, safely yet dangerously, behind computer screens, televisions, simulators and statistics.

Have we forgotten what (and who) really matters? Have we totally lost our balance? Our focus? Is the trend toward sedentary lifestyle a matter of insufficient funds, or have we lost touch with our priorities and values? Perhaps it is more an issue of insufficient fun - a deficiency in joy and true reverence for life. If this is the case, there are numerous possibilities for resolution.

Marla Richmond
Health & Fitness Section Editor

Check out my Northwestern University FitBites

Link to www.acefitness.org for valuable information and resources regarding childhood obesity and resolution through appropriate fitness programming.

"If families are to work with schools as partners in the education of their children, schools must provide them with the opportunities and support they need to become involved. Too often, schools expect families to do it all alone. Developing effective partnerships with families requires that all school staff (administrators, teachers, and support staff) create a school environment that welcomes parents, and encourages them to raise questions and voice their concerns, as well as to participate appropriately in decision making.

Developing partnerships also requires that school staff provide parents with the information and training they need to become involved, and that they reach out to parents with invitations to participate in their children's learning. Schools that are most successful in engaging parents and other family members in support of their children's learning look beyond traditional definitions of parent involvement."

Funkhouser, J., & Gonzales, M. (1997). Family involvement in children's education--successful local approaches: An idea book. Washington, DC: Office of Educational Research and Improvement, U.S. Department of Education.

Questions to Explore:

	Along with their family members, how can we encourage and participate with our students in taking the time to explore appropriate and personalized, more joyful, affordable, and accessible activities - those that fit into everyday life and learning?
	How can we provide students with tools and information to help them make intelligent and informed decisions and choices about their wellness; help them logically analyze the exercise or diet products seen on television or in the hands of celebrities; determine whether or not such products' effectiveness is supported by science?
	How can we present research-based information that is truly exciting and result-oriented, which also has the power to compete with the illusions and false notions presented by the media and advertisers?
	How can we help ourselves and our students feel the benefits of joyful movement? Sam had the experience to remember how physical activity made him feel. That feeling led him to believe in participating. Believing, the key to participation, is the key to adoption of a way of life.

Medicine/supplements
Open your medicine cabinet. Explain the use of medicines and/or supplements that you take. If you are supplementing your dietary needs, explain the rationale for each. If you cannot explain why you are taking supplements, perhaps you should become better acquainted with your individual nutrient needs. Are you taking boatloads of analgesics or anti-inflammatory agents for stress headaches and tension? Note that pills cannot cover up sleep deprivation and age you faster than stress.

Stress Management
Does your daily schedule leave time for rest and reflection, or do you tend to overstuff every minute of your day? Do you make sure to get adequate sleep/rest? Do you make time to fit physical activity into every day?

Joy
Are the people with whom you share time those with whom you are genuinely happy? Do you pursue activities that enhance your growth and about which you are passionate? Do you spend time in environments that are conducive to your physical, mental and spiritual health and balance?

An Unexpected House Guest

When my 20-year old daughter brought an extra "package" home from college, and announced she was hamster-sitting for a week, I paid little attention. I simply warned her to keep "it" away from me. So of course, at the first opportunity, she carried it into the bathroom while I bathed, laughed devilishly, and threatened to bring it near me. Helplessly submerged in the water, I screamed, "Keep that rodent away from me!" She returned it to his cage.

I later learned that our nocturnal house guest, Hans, was a most fascinating creature. Having been kept awake for two consecutive nights by the persistent humming of his exercise wheel, the second night I mustered up the courage to sneak in and observe him. Hans not only provoked a great deal of thought, but also served as an important lesson about us - about life and wellness.

Through my research, I discovered that hamsters require continuous access to exercise, a high-fiber, low-fat diet, and toys that invite exploration. In the wild, they have been known to cover 10K per night in search of food. But, would they keep up their regime in captivity with access to food?

Evidently, they would. In fact, even caged with food close by, a hamster will cover the distance, running in circles for hours if necessary, stopping only for food and water. They become ill, even paralyzed if sedentary, and suffer indigestion from fatty, spicy, or sugary foods. Hamsters thrive when given the opportunity to explore and play and move freely. Such is also the case with humans. Sound familiar?

The Wisdom of a Child: Sam, an 11-year old sage

As a practicing exercise physiologist and lifestyle counselor, I encourage my clients to bring their children, free of charge, to professional sessions. One such child provided uncanny wisdom. Last Spring, Sam, the eleven-year old son of a long-term client, decided to take after school stress-management time. As have other children, he joined his mom during an exercise session. Having accompanied her at least a dozen times, Sam was keenly aware of how exercise (and physical activity in general) helps to relieve his stress, make him feel happier, stronger, and more confident.

In the middle of the session, I asked Sam if he was worried about missing homework or study time. He said, "Math." He explained that he didn't like missing the study time he needed for math, because it was hard, but that he wasn't really worried about it. When I asked him why, he replied "Exercise really makes me feel good. Besides, you can't do math if you're sick or dead."

Look ahead toward the upcoming months and assess the wisdom of Sam's comments. Perhaps it is time to help students and their families rethink their priorities. In order to reverse the current trends of obesity and the resulting disease, all educators, not only health and physical educators, and also parents, must work together to understand and model the value of health. We have a dual role in accomplishing this.

First, we might try to recall, rediscover, and re-learn the joy of movement - how to run, climb, dance, play, or fly again. Secondly, as informed and educated adults, we must protect our students. We must provide them with the tools that enable them to carefully and meticulously scrutinize the validity of health and wellness sources, advice, products, and practices.

As a culture, we have become too busy, and often too lazy, to lead healthy and balanced lifestyles. However, without balance the body, mind, and spirit break down. We become dissatisfied, and thus vulnerable. Perhaps begin to look outside our "self" for our center. Too often we fall prey to the marketers and media who wait for us to become discontent, and thus, insecure enough to believe in their "magic" and "worship" their idols. With the (false) hopes of regaining balance, we invest time and money seeking quick fixes, buying into myths, purchasing pills, props, and preposterous paraphernalia.

Media Myths:
In order to achieve your desired results you have to:

	do something faddish
	pay a lot of money
	adhere to one specific strategy or plan
	purchase equipment, creams, consume pills, or use fitness props
	join an expensive fitness facilities and/or programs
	spend exorbitant quantities of time

Real Magic: You can fit an excellent diet and fitness routine into your everyday life.

Would the icon brag on without the cash?
Marketers are notorious for understanding just how busy, lazy and dissatisfied we can get. And so the use of movie stars and other famous people to lure us is surprisingly seductive. Such icons receive large sums of money to endorse products, be photographed or otherwise promote the purchase of dietary supplements, fitness, or beauty products. The goal is to have you believe that if you use this product, you will achieve either the results or level of stardom (or both) associated with that famous individual.

Fame and Fitness Fraud
(False) assumptions:

	The famous person really uses the product
	The famous person achieved the desired results by using the product
	The product is safe
	The results are achievable by ordinary people
	The famous person achieved the desirable results by using the product, and not because they are genetically gifted or otherwise predisposed

The United States Federal Trade Commission (FTC) RED FLAG's Bogus Weight Loss Claims

Log unto www.ftc.gov for important tips on how to separate the myth from the real magic. This website protects consumers from buying into bogus weight loss claims found in the media. It will help you identify the rip-offs, and tip you off about techniques fraudulent advertisers use to tempt you to buy and buy into quick fixes and false promises. The FTC flags nonprescription drugs, dietary supplements, skin patches, creams, wraps, earrings, jewelry or other products that are worn on the body or rubbed into the skin if they make the claims below:

The weight loss product:

	Causes weight loss greater than two pounds per week
	Results in weight loss regardless of what the consumer eats
	Causes permanent weight loss even when the consumer stops using the products
	Blocks the absorption of fat or calories to enable consumers to lose substantial weight
	Causes substantial weight loss for all users
	Causes substantial weight loss by wearing it on the body or rubbing it into the skin

Portland schools junk the junk food - Students returning to Portland Public Schools this fall will get a taste of the district’s new and improved nutrition standards - whether they like it or not. Very interesting article, and it's great to see this happening!

True Tales of the School Lunchroom - This is a very interesting article on what goes on in the school lunch room. Are your kids really eating what you packed for them?

Nutritious Eating for Kids - Good nutrition and a balanced diet will help your child grow up healthy, and family meals are a great way to establish smart eating habits. Read on to find out why healthy breakfasts, lunches, and dinners are so important, and try our recipe suggestions.

Cellulite describes dimpling of skin, caused by the protrusion of subcutaneous fat into the dermis creating an undulating dermal-subcutaneous fat junction adipose tissue. Read about cellulite at Wikipedia.com. You'll also find some good information here.

WeightControlDoctor.com - Although this site sells products (so beware), it provides VERY thorough information on the causes of cellulite, and how to avoid or reduce cellulite.

FALSE: Fat can turn into muscle or vise-versa

TRUE: Muscle and fat are two separate kinds of body tissue. One does not turn into the other - ever.

	Some fat is stored inside of muscle cells and used to provide energy for work.
	Some fat is stored inside adipose cells that are distributed throughout the body.
	Both the quantity and quality of an individual’s muscle tissue is determined by heredity, hormones, diet, and physical challenge.
	After age twenty, between five and ten percent of muscle mass is lost per decade unless it is regularly overloaded through some form of resistance training.
	Five to seven pounds of fat is gained.

Fat gain is primarily the result of eating more than moving, physical inactivity, and the absence of muscle tissue challenge. You must give your body a reason to maintain, or build its muscle mass. "Use it or lose it" is an absolute truth when it comes to the human body.

FALSE: The muscles that you work during an exercise use the fat above them as fuel

TRUE: When you participate in resistance exercise, there is no little guy with a fat scooping shovel that scoops fat out from the area and feeds the working muscles. In other words, your hardest abdominal or core work, or hip, thigh, and butt exercises will NOT remove the fat in those areas.

	When the body is working, adrenalin is released from the adrenal gland located on the kidneys.
	Adrenalin acts throughout the body to prepare the body for "fight or flight."
	In addition to increasing heart and breathing rate, adrenalin acts to enhance the release of body fuels.
	Among other locations, adrenalin travels to fat storage areas throughout the body, where it binds to the capillaries of fat cells.
	Then, through a complex process, signals the release of fat. There is no particular order with regard to where the fat is released. Typically, abdominal fat is used before that from the hips and thighs.
	Fat release is directed by hormones and heredity.
	If you move more than you eat, your cut-up core will become visible; your butt will become more buff.
	Moderately challenging cardiovascular exercise is an effective way to use a lot of calories and fat.

FALSE: Women who participate in strength training will bulk up

TRUE: Genetics and gender dictate muscle response to strength training. The quantity and quality of muscle tissue is determined by an individual’s health, heredity, hormonal environment, diet, and physical challenge. Given an identical strength-training regime, regardless of size, both men and women gain relatively the same amount of strength.

	In addition to genetics and the above-mentioned factors, the male sex hormone, testosterone, is a major contributing factor to the size and growth of muscle tissue.
	Males produce large quantities of testosterone, and thus have the capability of significant increases in size and strength of their muscles.
	It is important to note that a small-boned, small-framed male will not get as "big” as one who has large bones and a large frame. While significant muscle strength can be attained, size will only reach a specified genetic limit.
	Women produce small quantities of testosterone from their adrenal gland.
	They typically do not naturally produce enough testosterone for them to get big and bulky.
	If anything, participation in strength training will help women rev up metabolism, tighten up, and lose fat and inches.

FALSE: Cellulite can be melted, rubbed out, or otherwise removed from the hips, thighs, and butt by using creams or other techniques.

TRUE: Cellulite is not some sort of special tissue that can be magically removed

	It is fatty tissue that is stored beneath strands of fibrous connective tissue
	With regard to cellulite or any other fat storage, energy balance (calories in vs. calories used) is the key.
	If you move more than you eat you will reduce it
	Eat more than you move you will increase it.
	Just like any other muscle tissue, the muscle mass in the hips, thighs, and butt is diminished or atrophies; gets flat and flabby if you sit around all day.
	Regular participation (at least twice a week) in a solid strength or resistance training program will CUT up your whole body; buff up your butt and tighten your thighs.

The best way to remove cellulite, and totally tone up, is to eat a healthy diet and regularly participate in physical activity, including 3-5 days of 30+ minutes of moderately challenging cardiovascular exercise and resistance training.

Discover a most unique and enjoyable presentation of exercise and nutrition science for you and your students! Order Marla Richmond's Physiology Storybook: An Owner's Manual for the Human Body, 2nd ed available through the American Association for Health, Physical Education, Recreation and Dance (www.aahperd.org), Quality Books, Inc. library service at www.quality-books.com, or www.amazon.com.