Strong4Life releases cautionary tale, tips for tackling...

Jim, a man of average height but weighing 300 pounds, suffers a heart attack and lands in the emergency room.

His life hangs in the balance. He’s only 32.

“How the hell does that happen?,” asks the doctor in a new, attention-grabbing video.

The scene takes place in 2030. Everyone is an actor.

While the video released by Children’s Healthcare of Atlanta’s Strong4Life program is fictional, this is what life could really look like if we don’t get a handle on the health plague that has one in three children ages 10 to 17 overweight or obese.

Complete with the sound of heavy breathing as the overweight boy, then-teenager, then-man watches his life flash before his eyes from a hospital gurney, the video’s scenes show fast foods stops, celebrations with food and video game playing. It ends with his mother soothing a tantrum of the then-boy with french fries.

“Jim’s future doesn’t have to be our future,” said Dr. Stephanie Walsh, medical director of child wellness at Children’s Healthcare of Atlanta. “We can not only reverse, but prevent the health implications facing so many children today.”

With September being childhood obesity awareness month, Strong4Life released the video, which is also accompanied by a series of small, simple steps that can add up to major changes in a family's overall health.

Here's a look at five of the Strong4Life tips. For more, go to www.strong4life.com

Making Water Fun

Soda, sports drinks, sweetened tea, fruit juices—sure, they’re wet and they taste good, but they pump sugar, empty calories and artificial sweeteners into our systems. Give your body what it really craves: plain old H2O.

To jazz up water:

Add slices of citrus fruits, like oranges, lemons or limes.

Add fresh or frozen berries, like blueberries or strawberries.

Make tea with herbal tea bags, like peach, raspberry or peppermint, then chill it in the refrigerator or add ice.

Or go with a fresh fruit and herb combo (Add fresh mint with chunks of fruit, like pineapple or watermelon. Or try a few small pieces of fresh ginger with blackberries or limes.)

The Well-Stocked Pantry

Having a well-stocked pantry and fridge will help you on those days when you are too rushed to grocery shop or cook a big meal. You can always prepare a quick homemade meal with these 10 ingredients:

1. Whole grains (ie. Brown rice, wild rice, whole grain pasta, whole grain bread or rolls)

2. Beans or lentils

3. Dried herbs and spices, and fresh garlic and onions

4. Frozen veggies

5. Frozen lean meats or fish

6. Eggs

7. Olive oil (or canola oil)

8. Fresh fruit

9. “Emergency dinners” (i.e., pre-planned homemade meals such as soups, sauces or homemade burgers) Keep a few of these in your freezer

10. Canned tuna, chicken or salmon in water

Be a Healthy Team Mom (or Dad)

We’ve all seen kids pouring sugar straight into their bodies such as candy and donuts after a game. Properly fuel your little athletes by giving them water – the best source of hydration. And get your team on the habit of healthy snacking. Aim for snacks that include two different food groups, like fresh apple slices with peanut butter, or whole wheat crackers with cheese. (check about food allergies).

Easy Ways To Get Your Kids Moving for 60 Minutes of Activity a Day

Children need at least a total of 60 minutes of physical activity each day. This doesn’t have to be all at once - short bursts of activity are also great for kids. Here’s some ways to incorporate more exercise into the day.

Get your family together and take your dog for a 20-minute walk. Quick Tip: Take a family walk and during the walk, you can challenge your kids to walk backwards or sideways, skip, hop on one foot or take giant steps to add some fun.

Parking at the end of the parking lot will add five minutes of activity to your day and save your car from a few dents.

Take the stairs instead of the elevator when you're at the office or a store. Encourage your children to take the stairs and lead by example.

Make it a rule to leave the television off one day a week—this encourages physical activity and outdoor play. Switch out different activities each week—anything from riding bikes to building an obstacle course inside.

Making Smart Choices at Fast Food

Choosing a healthier option at a fast food restaurant can be tricky, but it’s doable. Try to read the nutritional content of the items at your favorite fast food. (A fried chicken salad with ranch dressing, for example, can have more calories than a double cheeseburger.)

When in doubt, choose grilled, broiled, roasted or baked items over fried items.

Opt for the side salad, fruit salad, or apple wedges instead of fries in kid's meals at the drive-through.

Don't super size. It's easy to point to a photo of a combo meal at the counter or drive through window, but think through what you are ordering before saying, "I want a #1." Fast food restaurants give customers portions that are too large. (Reducing a double cheeseburger and extra-large order of fries to a single cheeseburger and small fries can cut out 49 grams of fat.)

Don't order a milkshake with your meal. Most have enough calories to be meals by themselves.

Remove calories and add veggies when possible. Apples don't need caramel dipping sauces, and salads don't need chip toppings. Cut the mayonnaise from the sandwich and ask for a tomato instead.