PULSE PACK IN SOME NUTRITIOUS EATING HABITS.

If you've ever been involved in packing or helping assemble a lunch for kids to tote to school, you know how difficult it is to find something not only appealing to children, but nutritious as well.

Just in time to ease the chore and help moms keep their kids trim, comes a new book, ``Healthy Lunchbox,'' by Dr. Rallie McAllister (LifeLine Press; $19.95), a mother of three, family practice physician and weight-loss specialist who lives with her family in Kingsport, Tenn.

The book's title is a misnomer as it's not just about lunch. It's really a guide to help working moms (who have the most powerful influence on their children's eating habits) accomplish a healthier lifestyle for their children and the entire family.

``Currently, one of every three kids in the United States has a weight problem, and 11 percent of American children and adolescents are obese,'' writes McAllister. That adds up to nearly 6 million youths. Overweight refers to those who are 15 percent above their desirable weight, and obese to those 20 percent above.

Chapters in the book contain a wealth of information on early eating, smart snacking, breakfast (with a report card on breakfast cereals), best fast-food picks and nixes, shopping strategies, fun themed ideas and tips for packing healthy lunches (how about a seaside lunch, alphabet lunch or pirates' treasure?) and main-dish meals that work.

Recipes are sprinkled about for breakfast items, snacks and dinner entrees (leftovers can be packed for lunch). All appear to be easily prepared - and designed to appeal to children (ants on a log, butterfly sandwiches, applesauce waffles, breakfast taco, chicken tenders and more).

To bring about positive changes in eating habits, the author suggests introducing them to children gradually and subtly with minimal fuss. Rather than take foods away, substitute nutritious ones for those that aren't (such as water for soda, frozen yogurt for ice cream, fruit for cookies and the like). Teach kids to read labels on shopping trips. Encourage younger kids to help out at mealtime and put teenagers in charge of a meal once a week.

Keep kids physically active and involved in fitness or sports, she advises. Limit television and video time and discourage TV dining. Moms need to be role models - and show kids that exercise is fun. Plan a family outing like a bike ride, a nature walk, etc.

There's plenty of food for thought here, particularly for moms who want to keep the family healthy and in top shape.

- Natalie Haughton

INSTANT RELIEF: Unless yoga instructor is your occupation, you've probably come home with a headache, a stiff neck or a sore back. To relieve the tension, physical therapist Peggy Brill provides 100 illustrations of 10-second exercises in ``Instant Relief'' (Bantam Books; $14.95). Have a headache? Try releasing pressure in the jaw with a tongue press. Does sitting in front of a computer have your back out of whack? Do the genie stretch. Or better yet, relieve tension by giving yourself a hug.

- Mariko Thompson

FREEBIE: The Hippocratic Group at Providence St. Joseph Medical Center in Burbank is offering a free workshop on healthy aging at 5 p.m. Wednesday. The workshop, featuring six doctors on the medical center staff, will be held in the Providence Health Center, 3413 W. Pacific Ave., conference room 104, in Burbank. Reservations are required. Call [phone] for more information.

- M.T.

CAPTION(S):

3 photos

Photo:

(1) no caption (book: ``Healthy Lunchbox'')

(2) no caption (lunchboxes)

(3) no caption (book: ``Instant Relief'')

Gus Ruelas/Staff Photographer