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Healthy Weight Week
 
January 20-26, 2008

A Time to Celebrate Healthy Lifestyles

This time of year we seem preoccupied with dieting and losing our holiday weight gain. Unfortunately our healthy eating resolutions often don't last long or we try to lose the weight quickly by following less than healthy eating plans. While the weight comes off, it often goes right back on once we return to old habits.

Healthy Weight Week is designed to remind people of the nondiet lifestyle--a lifestyle that focuses on healthy eating choices and an active lifestyle. According to the Network's Director, Frances Berg, the week is designed to shift our focus to health and wellness rather than diets, pills and potions.

How can each of us celebrate Healthy Weight Week? We can...

1. Stop dieting and focus instead on eating healthier. Check out www.mypyramid.gov for your own personalized eating plan. Just enter your age, gender and activity level and the site will give you your own personalized food guide pyramid to follow!
2. Rediscover normal eating. Listen to your body's signals of hunger and fullness. When you do, you'll eat when you're hungry and stop when you're full. You'll also notice how much better you feel!
3. Activate your lifestyle. Find ways to move throughout the day--walk to see an office colleague rather than sending an email, carve out 15 minutes during your work day to take a walk or decide as a family to be active together in the evening. However you choose to be active, focus on the pleasure of movement and its health and energy benefits, rather than the calories you are burning. If you haven't been very active lately, work up to it. If you overdo it, you won't continue. Find a comfortable level of activity you enjoy and keep it up all year.
4. Reduce your stress! Use relaxation techniques, or simply empty your mind and let your body go limp. Try taking 30-second relaxation breaks throughout the day to rejuvenate yourself.
5. Focus on the positive rather than the negative. Try to end your day by thinking of at least one positive thing that happened to you that day and telling a family member or friend about it. When we focus on the positive rather than the negative we lift our spirits and feel better about ourselves.
6. Remember that health, beauty and strength come in all sizes. Respect people of all sizes and appreciate their diversity. Size prejudice creates problems--it doesn't solve them

And above all...Eat well, live actively and feel good about yourself and others! For more information about Healthy Weight Week go to www.healthyweight.net. For more information about the Coulee Region Childhood Obesity Coalition visit our web site at www.childhoodobesitycoalition.org

Fearless Friday Promotes Body Confidence for Youth at School and Home
February 2008

LaCrosse, WI -- During Eating Disorder Awareness Week Gundersen Lutheran's Eating Disorder Program recognizes February 29 as Fearless Friday, a day designated to go without dieting especially for our youth. Instead of dieting, Fearless Friday organizers recommend that you treat yourself with respect by listening to your body's signs of hunger and fullness, eating a balanced variety of foods, avoiding the categorization of food as good vs. bad, and finding and participating in an enjoyable physical activity.

Parents and schools play a significant role in the formation of body image and self esteem. Creating an environment where children of all sizes are equally valued and feel supported, comfortable and confident can have remarkable impact on self-esteem. However dieting and calorie counting are currently an epidemic in our culture, thus disordered eating has become a public health issue that demands the attention of parents, health providers, and school personnel. Living in a climate that glorifies thinness and devalues overweight children has wreaked havoc on our children's self-esteem and body image, and created an environment that encourages children and adolescents to engage in unhealthy weight altering activities. Consider these statistics from The National Eating Disorders Association and The Eating Disorder Journal of Treatment and Prevention:

• 42% of 6 to 9-year-old girls report a desire to be thinner.
• 50% of girls between the ages of 12 and 14 are unhappy because they “feel fat”.
• 80% of women in the U.S. are dissatisfied with their appearance.
• 324% greater risk occurs for obesity in those adolescent girls who go on a diet compared to those who do not.

In addition to the negative health consequences, dieting and disordered eating also affects learning outcomes for students. Preoccupation with food results in irritability, decreased concentration, and isolation according to eating disorder experts.

To prevent disordered eating, children need positive role models in their lives. The following are things you can do to help promote healthy body image in children:

1. Learn how to model healthy eating and a positive body image.
   • Try not to classify foods as “good” or “bad”.
   • Discourage dieting or weight-loss fads.
   • Listen to hunger and fullness cues.
2. Recognize people for who they are and what they do, not for what they look like or how they appear.
3. Focus on internal attributes and strengths vs. physical appearance.
4. Educate yourself on normal growth and development:
   • Approximately 20% of our adult height and 50% of our adult weight is gained between 11-19 years of age.
   • Everyone grows at a different rate, so try not to compare children's growth rate to others.
5. Remember, a lot about size and appearance is based on genetics.
6. Commit to helping children, both male and female, understand the ways in which television, magazines, and other media distort the true diversity of human body types and imply that thinness is the only way to succeed.
7. Encourage your children to be active and appreciate what their bodies can do. Help them enjoy the “good feeling” of being active. Make exercise fun and positive.

For more information regarding fun activities to do with your children go to www.childhoodobesitycoalition.org

10 Ways to make your Holidays Healthier
December 2007

The hustle and bustle of the holidays often makes it hard to maintain our normally healthy habits and lifestyles. Coulee Region Childhood Obesity Coalition members have come up with 10 ways to make your holidays healthier so you and your family start your new year off right!

1. Check out all the physical activities available in our area and, as a family or with a friend, try one new thing each week for the next month. How do you find out about area activities? Check out the events calendar in the newspaper, the community calendars on local TV stations, the Park & Rec Winter Guide, the YMCA or local yoga or dance studios!
2. Celebrate the first day of winter on December 22^nd with a family day outside! Go hiking, try snow shoeing or skiing or build a snowman.
3. As a family or with a friend, take a brisk walk after dinner around the neighborhood to look at all the holiday lights and decorations. Visit different neighborhoods each night.
4. Looking for that last minute gift? Wear your walking shoes and pedometer, park several blocks from the store or mall entrance and watch your steps add up as you shop for that perfect gift.
5. Give your friends and family the gift of exercise this holiday season. Give the children on your list gifts that keep them active...a bike, bat and ball, a basketball & hoop, rollerblades or ice skates. Or...give them a “gift certificate” for “X” number of neighborhood walks, trail rides or hikes on area trails.
6. Planning to relax and watch some football? Before sitting down for the game, take a long walk in the neighborhood or on one of the area bike trails.
7. Winter weather got the kids inside? Entertain them with a hopscotch game. Use masking tape to draw the game on the floor or rug and keep them active and occupied.
8. Traveling this holiday season? If you're driving, take regular breaks to stretch your legs and walk. If you're flying, wear walking shoes so you can walk the concourse at the airport. If you are staying at a hotel, call ahead or visit their web site to see what exercise facilities you can use during your stay.
9. Go to the library and check out an activity DVD. Try yoga, strength training or a dance workout. Test out your new find with a friend or family member.
10. Look toward the New Year and think about your wellness goals. What habits do you want to cultivate in 2008? Make a list and a commitment to work towards your goals in the New Year. Enlist your family and friends for support!

However you decide to maintain your wellness routine this holiday season let your body be your guide. Listen to those internal hunger, fullness and energy cues!       

Coulee Region Walk to School Challenge
October 1-5, 2007

Sponsored by Coulee Region Childhood Obesity Coalition, La Crosse Family YMCA, UW-La Crosse,  Festival Foods & River Trail Cycles

Henry David Thoreau once said, "An early morning walk is a blessing for the whole day." During the first week of October, October 1^st - 5th, students at Franklin Elementary School in La Crosse, Irving Pertzsch Elementary School in Onalaska and Viking Elementary School in Holmen are being challenged to follow Thoreau's advice and start their day with an early morning walk or bike to school to celebrate International Walk to School month. 

This Coulee Region Walk to School Challenge is being sponsored by the Coulee Region Childhood Obesity Coalition, La Crosse Family YMCA, UW-La Crosse, Festival Foods and River Trail Cycles. Our goal is to activate Coulee Region kids' lifestyles by encouraging them to regularly walk or bike to school. 

Why encourage your kids to walk or bike to school? Children walking and biking to school are more apt to be physically fit and less prone to be overweight. They also learn how to handle traffic safely and they contribute to a cleaner environment and improved air quality by reducing traffic volume near their school.

So if you know a child who attends Franklin, Viking or Irving Pertzsch, have them join the Coulee Region Walk to School Challenge by encouraging them to walk or bike to school during the Challenge week. For every day children walk or bike to school the week of October 1^st - 5^th, their name will be placed in a drawing for a new bike donated by River Trail Cycles of Holmen. The more days they walk or bike, the more chances they have to win! 

To enter the Challenge and be eligible for the drawing download the Walk to School Challenge log from the Coulee Region Childhood Obesity Coalition's web site at www.childhoodobesitycoalition.org and record on the log the days the child walks or bikes to school during the Challenge week. Submit the child's log by 5 PM, October 12, 2007 to Linda Lee, La Crosse County Health Dept., 300 4^th St N, La Crosse, WI 54601 to be included in the bike drawing.

Coulee Region Childhood Obesity Coalition

Improve Your Child’s Health by
Making Walking to School a Priority this School Year
September 2007

With the start of school right around the corner, Coulee Region Childhood Obesity Coalition members are encouraging area children to start their school year off on the “right foot” by committing to walking or biking to school rather than riding this year. Walking or biking to school is an easy way to get in the 60 minutes of physical activity experts recommend kids get each day and has lots of other benefits as well.

Walking or biking helps children....

• Learn pedestrian & bike safety (When children ride everywhere they don't learn or get to practice safe walking/biking habits--habits that will last their lifetime.)

• Incorporate physical activity painlessly into their day & foster healthy habits that can last a lifetime.
• Learn more about their neighborhoods.
• Socialize with friends and get to know children of other ages.
• Gain a sense of independence and develop a feeling of belonging
• Arrive at school alert and ready to learn.

Children walking & biking to school help their communities by...

• Reducing traffic congestion around schools. (The Centers for Disease Control notes that 20-25% of the morning traffic during the school year is parents driving kids to school. If more children walked, we could reduce road congestion considerably)

• Reducing school transportation costs.
• Reducing the numbers of cars on the road.
• Reducing air pollution.
• Enhancing our sense of community & our feelings of safety. (With more people out and about there are more eyes on the streets.) 

• Helping adults in the community learn that walking is a viable transportation option for  everyone.

So encourage your child to make walking to and from school part of their daily routine this school year. To walk safely, encourage children to--walk with a buddy, cross only at marked crosswalks or where there are crossing guards, avoid talking with strangers and dress for the weather! 

If walking or biking everyday seems too big of a commitment--encourage them to commit to walking 1 day each week to begin with. Try making every Tuesday a Treking Tuesday or every Wednesday a Walking or Wheeling Wednesday.. They will look and feel better as a result!

If your children attend Irving Pertzsch Elementary School take advantage of the school's Safe Routes to School Program. For more information about healthy eating and an active lifestyle or for Irving Pertzsch's Safe Routes to School Map,

Make Every Bite Count...More Fruit & Veggies
July 2007

Summer is the perfect time to celebrate our garden's bounty. Farmer's Markets and farm-stands are packed with a wonderful array of tasty, sun kissed fruits and vegetables! 

While experts agree that eating a wide variety of fruits and veggies daily can help maintain a healthy weight and protect us from a number of chronic diseases such as heart disease, cancer & high blood pressure, children often turn up their nose when it comes to fresh produce.

So how much do kids really need to eat each day and how can parents include these important foods in their family's meals & snacks? Adults need to eat between 4-6 cups of fruits and veggies each day while children 5-18years of age need 3-5 cups daily. Amounts needed vary based on age, gender and activity level. To determine the cups of fruits and veggies you need to eat daily go to www.fruitsandveggiesmatter.gov . This Centers for Disease Control web site has a calculator for you to use to determine your personal recommended intake as well as recipes and tips for increasing how many fruits and veggies you eat. While this may seem like a lot--it really isn't too hard to meet the recommendations if you're careful to include fruits and veggies at each meal. 

So how can parents include more fruits and veggies in their family's meals and get kid's to eat them?? Try some of the following suggestions from Coulee Region Childhood Obesity Coalition members...

For breakfast...

• Top their waffles or pancakes with crushed berries rather than syrup
• Include leftover or chopped veggies in their scrambled eggs
• Fold grated carrots or zucchini into their favorite muffin or pancake batter
• Make a smoothie for them with fresh fruit, skim milk and orange juice

For lunch...

• Add lettuce and sliced veggies such as peppers, carrots, cucumbers or thinly sliced zucchini to their sandwiches
• Offer them a microwaved potato topped with grated cheese and fresh chopped veggies mixed with low fat dressing
• Slice up 6-7 pieces of fresh seasonal fruit, mix in a small amount of orange juice and serve with vanilla yogurt
• Add fresh chopped veggies to their favorite pasta or potato salad. Try adding lightly steamed green beans, red or green peppers, peas, shredded carrots or cherry tomatoes

For dinner...

• Offer them a salad with their evening meal. Ask them to determine what veggies you use
• Offer 1 cooked vegetable with their evening meal--again giving them choices to pick from.
• Marinate chopped fresh veggies in their favorite Italian dressing
• Stir fry meat and veggies together & serve it to them over pasta
• Try baking a pizza on the grill. Use a prepared crust and top with lots of fresh veggies, cheese and chopped fresh basil or oregano
• Top store bought or home made angel-food cake with sliced fruit mixed with berries for dessert

For snacks...

Create a snack section in the fridge so your kids can grab a healthy snack when they're in a hurry. In it keep...

• Your own trail mix made with dried fruit, pretzels, cereal & bite size graham crackers
• Bite size cut up veggies in a plastic bag or covered container with containers of low fat dip
• Cut up fresh fruit in a covered container
• Individual containers of applesauce or sliced fruit

Freeze grapes, banana slices or berries for a tasty & refreshing cool treat!

Coulee Region Turn off the TV Challenge
Turn Off the TV...Turn on Your Life!
April 2007

Are you worried that your family spends too much time in front of the TV, playing video games or chatting on line?  Then join Coulee Region Childhood Obesity Coalition members and become part of the Coulee Region Turn Off the TV Challenge April 23^rd  – 29^th  .  During the challenge week, families are being challenged to turn off their TVs and exercise their both minds and their bodies by finding healthier alternatives. Rather than coming home from school or work and plunking down in front of the TV, coalition members are encouraging challenge participants to enjoy their free time by reading a book, going on a picnic, walking or biking with a friend or listening (and dancing!) to their favorite music.  The possibilities are limitless!  Turning off the TV, video game or computer frees up time to spend with friends, family or enjoying favorite pastimes.

Why turn off the TV and reduce your screen time?  Consider the following statistics from the Center for Screen-Time Awareness:

• The average child spends more time in front of the TV (1,023 hours) than in school (900 hours)
• Rather than talk with one another, 40% of families frequently or always watch TV during dinner.
• For every hour of TV each day a child watches, their risk of developing attention related problems later increases by 10%.  For example, if a child watches 3 hours of TV each day, that child is 30% more likely to develop attention deficit disorder. (Pediatrics, 2004)

This challenge will help Coulee Region families stay healthy and strong. It’s a great way to encourage healthy habits and build a healthy mind as well as a healthy body.

To sign up for the Turn off the TV Challenge download the instructions & logs from HERE, have each family member participating complete the log during the challenge week and mail your completed logs to Linda Lee, La Crosse County Health Dept, 300 4^th St N, La Crosse  WI  54601 or sent via fax to 608-785-9846 or via email to lee.linda@co.la-crosse.wi.us.  All names of people submitting completed logs will be eligible for Challenge prizes!

Type II Diabetes Increasing in Children

November 2006

November is Diabetes month. What better time to reflect on the growing number of children who unfortunately are developing Type II diabetes--a form of diabetes that not long ago was referred to as “adult onsetâ€� diabetes. Type II diabetes begins when the body develops a resistance to insulin and can no longer use it properly. As the person's need for insulin rises, the pancreas can no longer make enough insulin to regulate the person's blood sugar and type II diabetes is the result. Why the increase in children?

Type II diabetes is increasing in children along with adults for the same reasons--

• overweight/obesity--rates of overweight/obesity have increased 49% among 2-4 year old children and 26% of high school students are now either overweight or obese.

• Physically inactive lifestyles--According to the 2005 Youth Risk Behavior Survey, 37.2% of Wisconsin youth watch more than 3 hours of TV each day and only 1/3 (35.8%) were active the recommended 60 minutes each day.

• Have a mom, dad or close relative who is overweight and who has type II diabetes. Two out of three Wisconsin adults are overweight/obese. Children are more likely to be overweight if one of their parents are and overweight increases a child's risk of developing type II diabetes

So what can parents do to lower their child's risk of developing type IIdiabetes?

• Encourage your child to eat well & maintain a healthy weight. Offer your child a mixture of healthy foods each day. Go to www.mypyramid.gov and enter your child's age, gender and activity level to receive their personalized eating plan. Explore the site for healthy eating tips to lose weight yourself or for ideas to encourage the development of healthy eating habits in your children. Healthy habits developed in childhood can serve your children well throughout their lifetime.

• Encourage them to be active everyday! Encourage them to walk to/from school, to a friend's house or sign up for an activity they have always wanted to try. Encourage them to dance, ride their bike, shoot hoops, skate board, ski, rollerblade--whatever sounds like fun! They don't have to get their activity in all at once--breaking it up during the day and enjoying a 15 minute walk, a half hour bike ride or a 20 minute game of hoops with their older brother will keep things fun and interesting.

• Limit their screen time to less than 1 hour/day. If they are sitting for long periods in front of the computer, watching TV or playing video games they aren't moving! By limiting their screen time they have more time to be active and pursue their interests.

Reducing your child's risk of developing type II diabetes not only protects their health, it also helps them have more energy and helps them feel good about themselves. 

Walking to School Improves Kid's Health

August 2006

With the start of school right around the corner, Coulee Region Childhood Obesity Coalition members are encouraging Coulee Region kids to start their school year off on the “right footâ€� by committing to walking or biking to school rather than riding this year. Walking or biking to school is an easy way to get in the 30-60 minutes of physical activity experts recommend kids get each day and has lots of other benefits as well. Walking or biking to school...

• Helps reduce school & education costs by reducing busing
• Decreases family fuel costs.
• Helps reduce road congestion around schools & on the roadways in general. The Centers for Disease Control notes that 20-25% of the morning traffic during the school year is parents driving kids to school. If more children walked, we could reduce road congestion considerably!
• Teaches children good safety habits. When children ride everywhere they don't learn or get to practice safe walking/biking habits--habits that will last their lifetime.
• Can enhance academic performance. When children are active in the morning they arrive at school more awake and ready to learn.
• Provides children with the opportunity to spend time with other children (or if parents walk with them--their parents!)--improving social skills.
• Can help create safer communities. With more people out and about, more eyes are on the streets. 
• Enables kids to get to know their neighborhood and develop a feeling of belonging.

So encourage your child to make walking to and from school part of their daily routine. To walk safely, encourage children to--walk with a buddy, cross only at marked crosswalks or where there are crossing guards, avoid talking with strangers and dress for the weather! 

If walking or biking everyday seems too big of a commitment--encourage them to commit to walking 1 day each week to begin with. Try making every Tuesday (Treking Tuesdays) or every Wednesday (Walking or Wheeling Wednesdays). They will look and feel better as a result!

If your children attend Irving Pertzsch Elementary School take advantage of the school's Safe Routes to School Program. 

Irving Pertzsch Elementary School
Launches Safe Routes to School Program
April 2006

On May 3^rd, Onalaska’s Irving Pertsch Elementary School will launch its Safe Routes to School Program—a program designed to encourage students to walk or bike to school rather than be driven.

The Onalaska Planning Department, Coulee Region Childhood Obesity Coalition and Irving Pertzsch staff collaborated to develop the program.  Partners studied how students currently get to school, why they are not inclined to walk and what routes would be the safest for students to take if they walked or biked to school. Routes initially chosen were audited by the students and modifications were made based on their input.

Safe Routes to School is a nationally recognized program that is designed to reduce the safety hazards children face when they walk or bike to school.  Childhood obesity is a growing problem across the U.S., in Wisconsin as well as in Onalaska.  Safe Routes Programs are designed to combat this public health problem by encouraging children to develop an active lifestyle through walking to school. 

Safe Routes Programs incorporate safety education for students and drivers as well as improvements in infrastructure such as improved sidewalks, cross walks and the implementation of traffic calming measures.   The program also encourages parents to promote an active lifestyle with their children by having them regularly walk or bike to school on the identified routes. 

Irving Pertzsch Elementary School will kick off its Safe Routes to School Program on Wednesday, May 3^rd with an all school walk.  Students, school and City staff along with Coalition members will meet at Center 90 at 8:00 AM and walk a portion of one of the newly established safe routes to the school.  Parents and communities members are encouraged to join the walk and help students initiate this new program aimed at improving children’s health.

Healthy Dads = Healthy Kids
June 2006

Father’s Day is a time to thank fathers everywhere for all they do for their families and communities.  What better way to do that than to give them the gift of health this Father’s Day!  Coulee Region Childhood Obesity Coalition members would like to share with you 10 ways you can keep your father healthy on his special day...

1.  Serve dad a healthy breakfast in bed.  Try waffles or pancakes topped with fresh sliced strawberries or a fresh fruit smoothie coupled with peanut butter whole wheat toast.
2. Take a bike ride.  Enjoy a ride on one of the many area trails or just around the neighborhood!
3. Go fly a kite!  Warm summer breezes can be perfect for kite flying.  Pick an area park with lots of open space so your kite has room to soar.
4. Take a hike.  Walk one of the area trails, hike one of the trails at Goose Island or Hixon Forest or just stroll around the neighborhood.
5. Play badminton!  Dust off that old badminton game & set it up in the back yard.  Play singles or doubles as space allows!
6. Visit the zoo.  Plan a visit to Myrick Park zoo.  Check out the animals and take the time to enjoy Kids Coulee.
7. Walk to the library.  Have Dad come with you to check out some books that you can read together.
8. Plant flowers or a vegetable garden.  Spade up a small area in your yard to plant flowers or a few vegetable plants.  No space?  Try container gardening—buy a few large pots and plant your flowers or veggies in those.  Check out area farmer’s markets for unique plants!
9. Go bowling!  Check out the bowling alleys in La Crosse, Onalaska, West Salem, Sparta or Bangor.  Reserve a lane and challenge dad to a Father’s Day “tournament”.
10. Enjoy the water!  Check out one of the area pools or aquatic centers, go canoeing or tubing!

7 Habits to Instill in Your Kids in the New Year
December 2005

The new year is fast approaching and with it comes our New Year’s resolutions.  Every year we resolve to eat healthier, spend more time with our family, get in shape...   

This year, members of the Coulee Region Childhood Obesity Coalition encourage area parents to adopt a resolution to instill healthy habits in their children.  By encouraging healthy habits and a healthy lifestyle parents give their children something that is priceless and that will last a lifetime—good health.

So this year, vow to instill a healthy lifestyle in your children by instilling the following 7 habits in your kids:

• Spend an hour each day being active.  Make being active fun.  Find activities your kids (and you!) enjoy and help them set aside the time to do them.  Be a role model and be active together.
• Limit their screen time to less than 2 hours everyday.  While watching TV and playing computer games keep your kids occupied they do nothing for your kids’ waistlines.  Turn off the tube and the computer and help them find things that exercise their minds as well as their bodies.
• Fill half your plate with fruits and vegetables.  Few kids or adults eat the amount of fruits and vegetables they need for good health.  The new food guide pyramid encourages people of every age to eat a plant based diet—one made up primarily of fruits, vegetables and whole grains.  So make sure to offer fruits and vegetables to your kids at every meal and to have plenty of them handy for those snack attacks.
• Snack Smart.  Make your children’s snacks contribute to their overall healthy diet.  The key to smart snacking is to have healthy choices on hand that are quick, tasty and keep your kids satisfied until their next meal.  Keep portions small and plan ahead so their first inclination isn’t to grab the chips.
• Bone up on calcium.  Make sure your kids get 3 high calcium foods everyday.  They are building their bones during childhood and later bone health will depend on their diet today.  So be sure they drink their milk, eat yogurt or cheese or include calcium fortified juices and soy products in their daily routine.
• Drink Up.  Rather than using soda to quench their thirst encourage your kids to substitute at least 2 bottles or glasses of water for that can or bottle of soda they drink daily.  Get them a child sized water bottle (let them pick it out) and encourage them to carry it with them.
• Make it fast but healthy.  Eating healthy doesn’t have to mean your kids can’t eat out at their favorite fast food restaurant—but it may mean limiting their visits to less than twice a week and striving to make healthy choices when they are there.  Encourage them not to supersize their order, to go for the veggie toppings on their pizza rather than the meat lovers or extra cheese and to share favorites such as French fries with a friend.
• Avoid portion distortion.  Super sizing may seem like a good deal but not for your family’s waistline.  Learn what a portion is by visiting the Coulee Region Childhood Obesity Coalition’s web site ( www.childhoodobesitycoalition.org ) and clicking on the Stepping Up to a Healthy Lifestyle Tool Kit under “What’s New”.

Wishing everyone in the Coulee Region a happy and healthy New Year!

Ghoulishly Great Halloween Ideas

Celebrating Halloween in a healthy fashion doesn’t have to mean giving up all the treats.  It’s about balance.  There’s more to Halloween than candy.  There’s dressing up, having fun with friends, enjoying Halloween parties and playing games & “tricks” with (& on) your siblings and friends.  As this seems to be the start of the holiday and celebration season, it’s important to find a way to enjoy each one without sacrificing your healthy lifestyle!

Here are some tips for a healthier Halloween from Coulee Region Childhood Obesity Coalition members.

• Is it Party Time?  Keep kids active with ghost sack races, a costume parade & pin the nose on the witch.  Need some menu ideas??  Include apple cider, apple slices with caramel dip (& let the kids top with orange & black “spooky” sprinkles), chips & salsa, whole wheat fig newtons, roasted pumpkin seeds, fruit snack cups or light popcorn
• Trick or Treat...Looking for healthier give away ideas?  Try temporary tattoos, small plastic spiders, small bouncy balls, spooky plastic rings, snack size bags of pretzels or crackers, juice boxes (100% juice), sugar-free gum or very small size candy bars.  To cut down on how much your kids eat while trick or treating, be sure they have a healthy meal before heading out.  They may be less apt then to snack & if they do, their treats are dessert—not dinner!
• Halloween Safety...Be sure kids travel in a group or with an adult.  Encourage kids to carry a flashlight so they can see better & be seen. Accessorize your children’s costume with glow in the dark bracelets, necklaces or reflective tape.  Ask your kids to wait until they come home before eating any of their “loot”.

 Celebrate Walk to School Week
October 3-7, 2005

Parents today continue to be concerned with the growing problem of childhood obesity and how they can encourage the development of healthy lifestyle habits in their children.  Encouraging their child to walk or bike to school may be part of the solution they seek.  Research tells us that kids who walk to school are more active and more likely to meet the 60 minutes of daily activity experts recommend. 

Unfortunately, fewer children today are walking to school.  In 1969, 48% of children walked or biked to school whereas today that percentage is roughly 10%.  While walking and biking to school not only gives children the activity they need it also provides kids with a sense of independence and responsibility, provides time for them to socialize with friends and helps them get to know their neighborhood and the world around them. 

The benefits of children walking or biking to school are many.  Consider the following... Children walking or biking to school can:

• Reduce traffic congestion.  Experts suggest that at least 26% of morning traffic is school related.  If more children walked or biked, the number of cars on roadways and in front of schools would decrease markedly—reducing traffic jams and improving the safety of children choosing to walk.
• Reduce school transportation costs.  When a child chooses to walk or bike, they are choosing a low/no cost transportation alternative and school busing costs could potentially decline.
• Reduce air pollution.  Because of the increasing number of miles we travel in our cars, auto emissions have risen.  Air pollution can exacerbate chronic health concerns in children such as asthma which has increased 74% since 1980 among kids 5 and 15 years of age. 
• Reduce days children miss school.  Each year 14 million days of school are missed by students due to asthma.  If air pollution is reduced, this asthma trigger reduced.

So how do parents and others in the community encourage kids to make this change?  The Coulee Region Childhood Obesity Coalition encourages every school in our region to participate in Walk to School Week by encouraging their students to walk or ride their bike to school during this week.  In addition, some schools around the country have implemented “Walking Wednesdays” where students are routinely encouraged to walk or bike to school even if they don’t the other days of the week.  This is a great way to keep the momentum of Walk to School Week alive.

Walking and biking to school are easy ways for children to build activity into their day.  We hope Coulee Region Schools join the more than 3000 schools nationwide that participate in Walk to School Week and make the development of an active lifestyle a priority.

Six Ways to Keep Your Kids Moving This Summer
May 2005

Are you bound and determined to keep your kids active this summer?  Experts agree that children need to accumulate 60 minutes of moderate activity everyday and recommend that children engage in more vigorous activities at least 3 times each week.  So how do we get kids away from more sedentary pursuits?  Coulee Region Childhood Obesity Coalition members have some suggestions...

1.  Participate in area walks or bike rides.  The Coulee Region is blessed with many walks and bike rides to benefit various area organizations.  June 18^th brings the Minds in Motion Bike Tour to benefit Eagle Bluff Elementary School (see www.mimbiketour.org for more information) and July 2^nd brings the Chileda run/walk, including a Children’s race (see www.chileda.org for details) Get yourself and your family ready to participate in an area ride or walk and help support a worthy cause!

2.  Walk to a “destination” & celebrate when you arrive!  Motivate yourself and your kids to be more active by making every step you take count.  Pick a destination you and your family will “walk” to this summer, determine how many miles it is to your destination and then what that translates to in terms of the number of steps you’ll all need to take to get there (2,000 steps = 1 mile).  Add up your family member’s steps each day and when you reach your destination- celebrate!  Recently, a group of La Crosse Day Care Center students strapped on their pedometers and walked to Green Bay for a Packer Party! 

Need a way to count your steps?  Borrow a pedometer from the Coulee Region Childhood Obesity Coalition’s Pedometer Loan Program.  Contact Linda Lee for details at 785-9791

3.  Move with your kids.  Be a good role model for your kids—be active.  If they see you moving, they are more apt to move!  Rather than sitting and watching your kids play T-ball or soccer, walk up and down the sidelines.  Join a karate class together.  Take a bike ride together or a walk.  Enjoy being a kid again and swing, slide and climb with your kids at the playground!

4.  Plan a weekly family activity time.  Families often enjoy a weekly “game” night or “movie” night—what about planning a weekly activity night or day.  Each week a different family member gets to choose the activity the family participates in.  Depending on family member’s choices, one week it may be a hike in Hixon forest or a bike ride on an area trail or swimming at an area pool. 

5.  Have your kids “earn” time for less active pursuits.  While experts suggest parents limit children to 2 hours or less of  sedentary “screen” time per day – including time spent watching TV, in front of a computer and playing with their game boy—you can have your kids “earn” time for these lower wattage activities by accumulating minutes of activity.  A half hour spent walking the dog “earns” them a half hour of TV time to watch their favorite show!

 6.  Get your child moving with one of the new activity oriented video games.   In response to the rising concern with childhood overweight, the gaming industry has developed a number of exercise oriented video games designed to get the younger set moving.  There’s Dance Dance Revolution-a game that requires players to follow dance steps on a lighted pad in time to dance music, EyeToy AntiGrav, a video game in which the 3-dimentional character is controlled by the player’s own body movements and EyeToy Groove, which uses the same motion tracking technology as Dance Dance Revolution. To learn more about these games visit www.eye-toy.com or www.ddraction.com

Need more ideas for increasing your family’s activity level this summer?  Visit  www.smallstep.gov

 Seven Habits of Well Hydrated People!
July 2005

What’s the best way to beat the heat this summer?  Stay hydrated!  As the temperature climbs dehydration can cause headaches, dizziness, irritability and chronic fatigue.  While staying hydrated is important for everyone, active children, outdoor workers, seniors and athletes are particularly susceptible to dehydration.

Thirst is not always the best indicator that you need fluid.  By the time you feel thirsty, you are often already somewhat dehydrated.  So ... just how much fluid do you need for good health?  The usual recommendation is 48-64 ounces of fluid each day.  Experts generally base their fluid calculation on a person’s height, weight and activity level.  Many suggest a quick way to calculate what you need is to divide your weight in half—that number is the number of ounces of fluid you need to drink daily. (Using this calculation, a 100 pound person would need to drink 50 ounces of fluid daily.)

However—the easiest and quickest way to determine if you are adequately hydrated is to check your urine when you go to the bathroom.  If you are getting enough fluid, your urine will be pale yellow or nearly colorless.  If your urine is darkly colored, you are—in all likelihood—somewhat dehydrated.

To prevent dehydration this summer have your family members adopt these 7 habits and they’ll be better able to survive the summer heat!

1. Be sure to drink in the morning!  Encourage each family member to enjoy a tall glass of 1% or skim milk or a glass of 100% fruit juice with their breakfast and to drink at least 8 ounces of a noncaffeinated beverage before they leave the house each day.
2. Drink all day long!  Have family members carry a water bottle with them and fill it as they need to throughout the day.  If members like fizzy drinks have them try sparkling water in their bottle rather than plain water.  If they want some flavor—have them add several slices of lemon to their bottles for a cool, refreshing taste.  
3. Drink in the evening!  Ask family members to skip their dinner glass of pop and set out a pitcher of ice water for everyone to enjoy.  One percent (1%) or skim milk is a delicious way to get calcium and fluids at the same time so encourage them to drink up!
4. Drink before being active!  Being well hydrated makes activity more enjoyable.  Encourage family members to drink at least 8-16 ounces of fluid before going on a walk, a bike ride or swim.
5. Drink while you are active!  Encourage family members to stay cool by drinking 5-8 ounces of fluid for every 30 minutes of activity in which they engage.  Have them keep a plastic water bottle in the freezer and grab it when they go out—the ice will thaw and provide them with a cool refreshing drink just when they need it!
6. Drink after activity!  Rest, refuel and rehydrate after being active.  Encourage family members to pull up a chair, pour themselves a tall 8-16 ounce glass of water and treat themselves to healthy snack.  They’ve earned it!
7. ...and drink some more!  Encourage family members to get into the habit of drinking fluids throughout the day not just at meal time.  Encourage them to always travel with their water bottle.

 Stepping Up to a Healthy Lifestyle Toolkit Now Available

Now that the weather is nicer have you and your family vowed to eat healthier and be more active?  The Coulee Region Childhood Obesity Coalition can help!  We now have a toolkit for families to use that will provide them with ideas as well as resources to help them eat healthier and lead a more active lifestyle.

Launched in March, the Stepping up to a Healthy Lifestyle initiative has already reached many area families with the healthy eating, active lifestyle message.  By making the toolkit available, we hope to reach many more.

The toolkit contains nutrition information and practical tips on calcium and bone health, portion size, fiber needs for adults and children and the importance of eating 5-9 fruits and vegetables daily.   It also encourages recipients to be active by encouraging them to get their 10,000 steps in everyday.  Included in the toolkit are tips for doing that as well as information on the Coalition’s pedometer loan program.

The toolkit available here.  A copy can also be obtained by contacting Linda Lee at 785-9791.

Coulee Region Childhood Obesity Coalition
Launches Pedometer Loan Program
February 2005

Experts recommend that we take 10,000 steps everyday for good health.  Unfortunately many children in the Coulee Region don’t come anywhere near that daily target.

To help parents and children reach this activity goal, the Coulee Region Childhood Obesity Coalition, with funding from the Children’s Miracle Network, has begun a pedometer loan program.  Coalition members hope that through tracking their daily steps children will become more aware of their daily activity level and commit to increasing the number of steps they take throughout the day to reach the recommended 10,000 steps.

Children 7-18 are eligible to participate in the loan program.  To check out a pedometer through the loan program, parents can come with their children to any one of the following loan program sessions. Within 5-10 minutes they can check out the pedometer, learn how to use it to help their child monitor their activity & get ideas for increasing the number of steps their child takes everyday.

Check Out a Pedometer During the Times Below:

March 10^th between 4-5 PM       March 17^th between 5-6 PM    March 24^th between 4-5 PM

 March 31^st between 4-5 PM       April 7^th between 4-5 PM       April 14^th between 5-6 PM

 All loan sessions will be held in the Administrative conference room on the 1^st floor in the Health & Human Services Building, 300 4^th St N, La Crosse.  Families can register for a session by calling 785-9865.  Registration is encouraged to assure pedometer availability

 The pedometer loan program is part of a newly launched initiative by the Coalition called Stepping up to a Healthy Lifestyle.  For more information about the Coulee Region Childhood Obesity Coalition and the Stepping Up to a Healthy Lifestyle initiative visit our web site at www.childhoodobesitycoalition.org

Celebrate America on the Move Day-November 5^th   
November 2004

On November 5^th join others in the Coulee Region who are celebrating America on the Move day & are taking the challenge to—Go the Extra Mile for Energy Balance.

America on the Move Day is a national initiative sponsored by the nonprofit organization--  Partnership to Promote Healthy Eating and Active Living.  The Partnership’s goal for the day is to inspire Americans to move more and eat less. 

What specifically is the Partnership asking America on the Move Day participants to do? Participants are encouraged to make 2 small changes that day in their eating & activity habits.  They are being asked to take 2000 more steps (the equivalent of approximately 1 extra mile) and to eat 100 fewer calories during the day.  Experts estimate that if people made these 2 simple changes permanent, it would stop the average weight gain of 1-3 pounds each year many people experience.

An inactive lifestyle and an intake of excess calories are contributing substantially to our country’s obesity epidemic.  Today, 2 in 3 adults are overweight/obese and 1 in 3 children are.  The health care costs associated with this epidemic are estimated to rise to $160 billion by 2010.  Obesity further escalates already high health care costs and is quickly catching up to smoking as a leading cause of preventable death.

The Coulee Region Childhood Obesity Coalition encourages all Coulee Region residents to Go the Extra Mile for Energy Balance and participate on November 5^th in America on the Move Day.  Not only will adults in our community improve their ability to serve as healthy role models for our children, but participation can be the jump start we may need to eat healthier and be more active every day.

For more information about America on the Move Day, as well as many practical tips for increasing your daily steps and cutting your caloric intake, visit their web site at www.americaonthemove.org .  For healthy eating and active living information along with information about the Coulee Region Childhood Obesity Coalition visit our web site at www.childhoodobesitycoalition.org

Give the Gift of Health this Holiday Season-
Give a Gift that Encourages an Active Lifestyle
December 2004

The holidays are upon us and family gift buying is in full swing.  The Coulee Region Childhood Obesity Coalition encourages you to give the gift of health this holiday season by buying gifts for kids that encourage an active lifestyle.  Before purchasing your gift think...will it require the child receiving it to use his or her body to make it work?  Think of gifts that require children to walk, skip, jump, run, hop, push or pedal. 

Need ideas?  Here are some suggestions from coalition members...

For the preschooler on your holiday list:                  For the school age child on your list:

*  Foam Frisbee                                                 *  Skates

*  Play ground ball                                                       *  Sled

*  Doll stroller                                                               *  Balls (soccer, basketball, playground)

*  Plastic racquets                                                           *  Bat

*  Plastic lawn & garden tools                          *  Lessons for an activity they enjoy-karate

*  Toy lawn mower, rake, small shovel, etc                                dance, swimming, etc

*  Wading pool (adult supervision required!)                     *  Bike

*  Children’s dance music                                          *  Music

*  Kite                                                                          *  Frisbee                                    

*  Wagon                                                                     *  Kites

*  Age appropriate mitt, jr size baseball bat with tee            *  Chalk- to draw or play hopscotch

*  Bike with training wheels                                      *  Scooter & helmet

*  Rocking horse                                                      *  Beach toys (Can also be used for snow

*  Dance DVDs or videos                                                  play)

*  Bubbles (great to chase!)                                     *  Lawn games (ring toss, croquet, etc)

                                                                                    * Inexpensive binoculars to take on a hike

                                                                                    * Dance pad for play station 2

                                                                                    *  Jump rope

                                                                                    *  Hula Hoop

For the teen on your list:

                                    *  Skates (buying rollerblades?  Include a helmet)

                                    *  Bike & helmet

                                    *  Skateboard & helmet

                                    *  Racquet or clubs (tennis, racquetball, golf, etc)

                                    *  Net for games such as volleyball

                                    *  Camping equipment

                                    *  Juggling balls/sticks

                                    *  Lessons for an activity they enjoy (dance, karate, etc)

                                    *  A colorful headband or earmuffs to make walking cozier

For all ages:

                                    *  A field guide for identifying animal tracks in the snow

                                    *  Star chart or book about constellations to take outside on clear nights

                                    * Balsa wood airplanes or paper airplanes to fly outside

So give the gift of health this season by giving the children on your list a gift that will stimulate their body as well as their mind.  For more ideas on how to encourage healthy eating and an active lifestyle in children visit the Coulee Region Childhood Obesity Coalition’s web site at www.childhoodobesitycoalition.org

Keeping Kids Active Over the Holiday Break
December 2004

Mom...I’m bored!  It often doesn’t take long for restlessness to set in after school gets out and the initial excitement of the holidays is past.  School provides structure to a child’s day and helps to keep them engaged both mentally & physically.  During the holiday break, kids can be at loose ends and find it difficult to maintain an active lifestyle.

Experts suggest children get 60 minutes of physical activity each day.  While the 60 minutes doesn’t need to happen all at once—it can be broken into smaller amounts of time—possibly 15 minutes in the morning, 30 minutes in the afternoon and 15 minutes at night—it does need to happen.

So how can parents & caretakers help kids maintain an active lifestyle over this holiday season?  Here are some suggestions from members of the Coulee Region Childhood Obesity Coalition:

1. Encourage kids to play outside daily.  Whatever the size of your yard, turn it into a “Neighborhood Fun Zone” by stocking it with a few basic toy such as balls a soft Frisbee and several pails & small shovels. Kids can keep themselves occupied by playing keep away, kickball, catch, Frisbee or build a snow fort if Mother Nature cooperates.
2. Take a hike.  The Coulee Region is blessed with a variety of trails & parks.  Pick one and take your kids for a hike.  Along the way, look for animal tracks or see how many different birds you can find & identify.  If you don’t have a field guide to help with either of these tasks, check out the local library for a copy.
3. Play in the snow.  If Mother Nature cooperates we’ll have snow for the holidays.  If there is snow on the ground—go sledding on your favorite hill, build a snow fort or snowman or have a neighborhood snow sculpture contest.  Consider trying cross country skiing, snowboarding or snow shoeing.
4. Enjoy nature.  Kids are fascinated by nature.  Bring the natural world close to home by feeding the birds.  Make bird treats with day old bread (dried & hardened) spread with peanut butter then rolled in seeds &/or nuts.  Hang it in a protected location but one that’s easily visible both indoors & out.  Have your kids replenish as well as watch the feeder & identify all the birds (& small animals) that come to it.
5. Help others in the community.  The holidays are a time of giving and many families make it a point at this time of year to help others.  Encourage your kids to help others by clearing the sidewalk for an elderly neighbor or taking their dog for a walk.  As a family, you may want to consider adopting a portion of highway, park or your own street and keeping it clean.  Picking up trash not only beautifies your neighborhood, but it gets you moving and closer to the 60 minutes of activity both kids and adults need to maintain their health.
6. Discover low cost activities near home.  Check into activities at the local library, nature center, Children’s Museum or YMCA.  Join the La Crosse Public library’s Library Pals Playgroup on Monday December 27^th from 10-11 am in the Children’s area of the library. Kid’s will share a snack and then have the opportunity to get involved in some sort of movement activity.  Or...check out the YMCA’s New Year’s Eve Party on December 31^st-January 1st—a sleep over from 8 pm to 8 am for children in grades 1-5.  Kids will enjoy a night of swimming, games, sports & will get a chance to see the La Crosse fireworks.
7. Go ice skating.  Check out Green Island Ice Arena in La Crosse.  During open skate times kids skate for $1.00 and adults $2.00.  Open skate times are weekdays 12 noon – 2 pm, Wednesdays from 6:15-8:15 pm and Sundays from 5-7 pm.  If you live in Holmen, check out Deerwood Park Ice Rink.  An outdoor ice rink, Deerwood is open Monday – Friday 8am – 6 pm and from 1 pm – 10 pm on Saturdays and Sundays.
8. Go roller skating.  High Roller Skating Rink has open skate on Wednesdays, Fridays, Saturdays and Sundays.  Check out www.highrollerskating.com for times and prices. 
9. Go bowling.  There are 6 bowling alleys in the La Crosse area.  Look in the yellow pages for the address & phone number of the bowling alley closest to you.
10. Make your own dance video.  Or exercise video, music video, sports video, etc.  Be creative—the ideas are endless.  Besides—many kids love to be in the spotlight!
11. Go swimming.   Many kids love the water.  Check out your local YMCA—day passes for both kids and adults are available!

These are just a few ways you can help your kids maintain an active lifestyle this holiday season.  For more ideas, visit our web site at www.childhoodobesitycoalition.org .

Fun Ways to Stay Fit on Summer Road Trips

In a few short weeks summer vacation season will begin.  Even with higher gas prices, many families will still take to the road for the annual family vacation, camping trip or week at the cabin.  Your family’s summer road trip doesn’t have to mean that you give up your commitment to regular physical activity.  Coulee Region Childhood Obesity Coalition members encourage you to build activity into your family road trip with these tips from the North Carolina NET Program... 

• Stretch your legs at rest stops.  Whether it’s a scenic stop or one where people watching is the only interesting thing to look at—stretch your legs and take a ten minute walk before jumping back in your car after that bathroom break.  Grab your traveling companions and the dog if he’s traveling with you and do a couple laps around the perimeter of the rest stop. Not only will your mini walk help you build activity into your driving days, but it will also help wake you up and make you more alert! 

• Explore those roadside attractions.  Our highways are filled with interesting and unusual places to explore.  Stop and view a few of the many historical markers or one of the many unusual sculptures or local museums.  On your next trip, build in a couple 30 minute breaks to discover something new along your route. Not only will you be adding some physical activity to your day but you may also be creating a wonderful family memory that you’ll treasure. 

• Play in the park.  Take a break and stop at one of the many roadside, local or state parks.  Climb on the slides, swing on the swings, enjoy a guided walk or hike a nature trail.  Take a break, get out of your car and run, stretch , swing, hike or climb your way to fitness. 

• Carry fitness equipment in the car.  Family vacations may include bikes, canoes or rafts that help keep you active once you reach your destination, but what can you bring with you to help as you travel to your destination?  Bats, balls, Frisbees and boomerangs are all small, portable and inexpensive.  A quick game of Frisbee or catch at a rest stop can be played by most family members and the equipment doesn’t require much space. 

• Interested in a “serious” car based workout?  Try Commuter Aerobics!  Cinder at www.commuteraerobics.com has developed a 20 minute tape that includes 11 different exercises that you can do in your car or anytime your sitting down.  The moves are set to music and the tape includes driving tips and safety instructions along with the exercises.  While not a substitute for traditional cardiovascular or weight training routines, it does allow you to get some physical activity during a time you normally would just be sitting. 

For more healthy eating and physical activity tips visit the Coulee Region Childhood Obesity Coalition’s web site at www.co.la-crosse.wi.us/health/nutrition/CRCOC/default.htm

How Bikeable is Your Community?

We all seem to be looking for easy ways to add activity to our day without adding one more thing to our busy lives.  The easiest way to be more active is to make activity a normal part of your day.  How can you do that??  Choose an active form of transportation!  Need to pick up a few small items at the store or visit a friend who lives a few blocks away?  Take your bike instead of your car!  Do your school age kids want to go to the pool, play at the park or visit a friend in the neighborhood?  Encourage them to ride their bikes rather than relying on you to drive them.

Bicycling is a wonderful way to get around.  It keeps you moving, can save gas money and reduces the amount of time you spend driving other family members to all their activities! 

Some neighborhoods, however, are more bikeable than others. To see how easy it is to bike in your neighborhood, take a ride and take the short survey below.  Ride to the store, visit a friend or just ride around your neighborhood with your kids and after your ride, answer the following questions to see how bikeable your neighborhood is.  If it isn’t as easy or safe to bike in as you think it should be, share your concerns with your town, city and county officials.   

            1.  Did you have a place to bike safely?

a.  If you used the road...
Consider...Were the lanes wide enough to accommodate bikes? Was there a shoulder or bike lane to ride in/on? Was the bike lane or shoulder there the whole way?  Was there lots of fast moving traffic, trucks or buses?  Were there lots of driveways or vehicles turning off/on the road?  If you had to travel over a bridge was there room to do so?  If you biked at night when it was dark, were the roadways well lighted?

b.  If you used a trail...
Consider...Was the trail intersected by roads so it was difficult to cross?  Was the trail crowded? Did the trail have lots of sharp turns & dangerous down hills? Lots of steep hills?  Was the trail convenient—did it take you where you wanted to go?

_____2.  How was the surface you rode on?

Consider...Potholes?  Cracked & broken pavement?  Debris on the road? (broken glass, sand, gravel, etc)  Road was intersected by lots of bumpy or angled railroad tracks? Road surface was slippery when wet, You had to ride over drain grates 

_____3.  How were the intersections you rode through?

Consider...Wait time to cross the intersection?  Your ability to see traffic coming?  Traffic signals that gave you plenty of time to cross? 

_____4.  Did the drivers behave well?

Consider...How fast they drove, how close they came to you when passing, did they signal?  Did they        harass you or cut you off?  Did they speed through red lights or go through stop signs?

_____5.  Was it easy to ride your bike?

Consider...Was there maps, signs or road markings to help you find your way?  Was there a secure place to leave your bike once you got to your destination?  Were you chased by any dogs? 

_____6.  What did you do to make your ride safe?
I wore a bike helmet, I obeyed traffic signs & signals, I rode with traffic, and I wore bright colors so I was visible 

(Survey developed by the National Highway Traffic Safety Administration, the Pedestrian and Bicycle Information Center and the and the US Department of Transportation)