By Samantha McConnell

When my first child was born I was adamant on cleanliness. I don’t mean bath every day and making sure I wiped every crevice each diaper change clean, I mean baby wipe attached to my hand shooting out like Spiderman constantly wiping away every single speck of dirt kind of clean.

I created a monster. A squeaky clean wipe obsessed monster; one who ironically hates baths… but that is another story entirely.

The second time around, I find myself with a baby boy who, although he hates baths more than his big brother, doesn’t object to a little filth. I have even caught him eating dirt on more than one occasion. He doesn’t like that either, but he keeps going back to it. And if there is a bug in it? Game over, he is happy as can be. Don’t worry though; I stop him from eating the bugs.

As my boys are growing older I have noticed several differences between the two. Of course they aren’t going to be carbon copies of each other or of myself and husband, but I can’t help but think that perhaps my obsessive cleanliness in one against the other and their differences in personality are a direct result of my actions. They are silly, imaginative and energetic, but the oldest is more structured; Borderline obsessively structured. The youngest is much more carefree and extremely welcoming to danger (He even has the scars to prove it).  In addition to their differences in personality, the youngest has been consistently healthier in his life (knock on wood) with only having to go to the doctor for physical injuries opposed to the health issues of his brother.

It appears there may even be some science behind my thinking that the over-cleaning of my oldest and lax approach with youngest could have lead to their differences; their health differences at least.

It has been said that allowing children (and adults if you are feeling dangerous) to play in dirt, eat it and resist succumbing to the growing trend of constant hand-sanitizing can aid in building stronger immune systems, amongst other things. Could it be that turning my head to the little bit of dirt on the cheek of my youngest aided in his nonexistent health issues? Could I have aided in preventing the four day stay in the PICU of my oldest if I hadn’t stopped him from eating that fruit loop off the ground? Maybe, maybe not.

What I do know for sure, is life is much simpler without fretting over keeping my boys spotless every second of every day. They are messy (or at least as messy as they will allow), they are happy, and they are healthy as they can be. So go ahead, let the kids make a mud pie. In fact, join them! Maybe a little mud bath will allow you to use more sick days for impromptu trips to the beach instead of at the doctor’s office.

Check out: http://www.thelimitedlivewell.com/2012/10/04/dirt-germs-and-other-friendly-filth/

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There is a struggle between two worlds at the moment, the constant theme of fitness and the bombardment of technology that keeps us sedentary. This is especially true for kids, they are always on top of the latest trend, whether it be a new app such as Snapchat or a new game for Xbox.  So, how do you get your kids involved in fitness and more importantly how do you motivate them to put the game system or phone aside?

Tiphanie Bigham, wellness director for The Greater Kingsport Family YMCA suggests that you do activities as a family. It is very difficult to get your kids motivated to go outside and do physical activity if you are sitting on the couch yourself. Kids’ behavior often reflects that behavior and attitude of the parents, so the most important action to take is to get the entire family involved. Tiphanie suggests planning 90 minutes of family activity every day where everyone must participate in some kind of physical activity. Try outdoor activities such as throwing a football, playing a volleyball game, or swimming. Let your kids be involved in the process, allowing each child to take turns choosing the activity of the day. Teenager can be more difficult to pull away from their sedentary activities. If you are having a difficult time getting your teens involved, continue spending this active time yourself.  Once your teen sees how this active time has made you a healthier happier person, they may join in. This may not happen right away, but continue your daily routine and invite them to join in often.

An article from CNN.com suggests “promoting activity, not exercise” (2011).  Kids are always more interested when something is fun and does not feel like a chore. Use activities as rewards for good grades or gifts, such as purchasing volleyball or hockey equipment for home use or taking them on fun outings such as rock climbing or ice skating (2011).

Kids love doing activities with their family when it is offered as fun and entertaining. This time should not be negative or a time to discuss problematic issues unless your child chooses to do so.  You want your child to feel like this is a fun time with family when they will not be criticized. This is not the time to be a “coach or trainer” to your child.  Incorporating family fitness time in your day will be fulfilling for both you and your kids and will promote a healthy lifestyle that they can take with them into adulthood.

References

Mayo Clinic. (2011, 01 22). Fitness for kids: Getting children off the couch. Retrieved from CNN Health: http://www.cnn.com/HEALTH/library/fitness/FL00030.html

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If you were to open an American child’s lunchbox (under age 8), you’re sure to find three things – a sandwich on white bread, potato chips (or equivalent) and a juice box. Most unknowing parents would presume the chips are the worst part of that equation in a child’s diet, but would you be surprised if we told you otherwise?

For decades juice boxes have been served as a healthy option and often as a substitute for the real thing.  In fact, Dr. Joel Fuhrman states in his nutritional guidebook Eat To Live that apple juice accounts for nearly half of all fruit servings consumed by preschoolers. When examining the high rate of Type 1 diabetes in our country’s youth, scientists and doctors alike aren’t just looking at sodas and fizzy drinks anymore; they moved on to fruit substitutes like these to help crack the code.

In order to understand the dangers of fruit juice in your child’s diet, it’s critical to know how sugar works in the body. Here’s a hint: not all sugars are created equal.

Fructose, which is found in all fruits, is a naturally occurring sugar that, when consumed in normal portions, can be properly digested in the body.

But with the latest excessive use of the cheaper form of Fructose known as High Fructose Corn Syrup, it is now making up a larger part of the American diet. High Fructose Corn Syrup can be found in everything from crackers to candies to soft drinks. This is what adds on the pounds in both adults and children, regardless of its state (solid or liquid).  In fact, even the “fruit juices” used in products like these are stripped of their natural nutritional components and are therefore straight sugar, according to Dr. Fuhrman. 

The Department of Physiology at the University Of Lausanne, Switzerland found in their research data that high fructose consumption has been linked to weight gain, metabolic disorder and cardiovascular issues.  Because high fructose is found in the vast majority of food served to children, our country has seen and will continue to see a spike in Type 1 diabetes among our youth population. 

But juice boxes aren’t the only culprit.

Ever bought a carton of orange juice because the label said “100% fruit juice” or “all-natural?” Or thought that drinking a glass with breakfast would count as your vitamin C intake for the day? Then you’ve fallen into the marketers’ trap.

We’ve been fooled into thinking the best way to get Vitamin C is in oranges, when in fact vegetables like broccoli, red bell peppers and kale have more nutrients and vitamins than oranges, and don’t have the added sugars, carbohydrates or high levels of fructose that oranges have. 

The convenience of juice boxes and similar consumables may seem like the easy way out, but the long-term effects on your child’s health will prove otherwise.  As a reminder, nothing can substitute for the real thing.  In order for your child to get their proper nutrients from fruits and vegetables, eating intact fruit is the only way to go. 

If you’re looking for more proof about the dangers of fruit juice consumption, just check out the label and list of ingredients in your child’s favorite fruit juice.  The evidence doesn’t lie.  

The post Health Food or Junk Food? The Truth about Juice appeared first on AKAMom Magazine.

As the summer turns to fall and the schedules go from carefree to super-busy, healthy meals often get replaced by their grab-and-go counterparts.  As easy as it is to turn to the toaster pastries and drive-through lanes, it’s important to remember that you are shaping your children’s relationship with food for the rest of their lives!  No pressure!  Never fear, read on for my family’s favorite tips for speedy and healthy meals.

Breakfast:

Starting the day off with a healthy, balanced breakfast will help your family put their best feet forward!  For years studies have proven the positive effects of eating a healthy breakfast including increased focus, higher energy, and better weight control.  All that being said it’s easy to see why so many people skip breakfast; the morning is often the most hectic time of day!  That is why my family’s go-to breakfast is a smoothie.  Smoothies are perfect because you can get a lot of great nutrients in one glass, they take less than a minute to make, and you can easily drink them while you get ready or even in the car! 

The secret to super healthy smoothies is all in the balance of ingredients.  I like to think of the perfect smoothie in four parts: fruit, veggies, body, and boosts.  For the fruit portion, remember that although fruit is healthy, it’s also high in sugar so it shouldn’t be the only ingredient in your smoothie.  Drinking veggies may sound gross but trust me, you can barely tell that they are there!  The sweetness of the fruit masks the flavor of most mild vegetables.  Try greens like spinach, broccoli, cucumber or even kale.  If you are worried that your kids won’t drink a smoothie if it’s green, pair the veggies with dark berries (blueberries, blackberries, raspberries) and your kids will never know there is green in their cup!  You have several options for the “body” of the smoothie.  If you want it sweeter, add in 100% fruit juice.  If you want your smoothie more filling, try a few scoops of Greek yogurt.  If you want it creamy without the dairy, use a frozen banana and water.  Finally you have optional boosts that you can add to make your breakfast even healthier.  I like adding almonds, flax seeds and chia seeds to my smoothies, but do a little reading to find out what might be missing from your families diet.  Good mix-ins include low-calorie protein powder, nuts and seeds, and healthy oils (flax, coconut, ect).

My pick for best blender is the NutriBullet.  It is a single serving blender that grinds everything from greens to flax seeds for a perfectly smooth smoothie!

Lunch:

Lunch can be tricky with kids wanting to eat school lunch and drive-throughs calling out to you as you hustle to a meeting.  If you are packing a lunch (for you or the kids) try to avoid getting into a lunch rut!  Peanut butter and jelly may be quick and easy, but it isn’t very healthy, filling, or fun.  Try mixing up your lunches with cold pasta salads, interesting sandwiches, or quinoa salads.  If you won’t have access to refrigerators avoid cheese and instead try mustard or hummus on the sandwiches!

Sometimes letting your kids eat at school is the most time efficient way to handle lunch, but that doesn’t mean you have to sacrifice health.  If you aren’t going to pack your kids a lunch, sit down and talk with them about making good choices in the lunch line.  Most kids are tempted by pizza, French fries and desserts, but it is possible to talk to kids of any age about nutrition!  If they are young, try explaining that eating healthy foods is like filling a car up with gas.  The gas makes the car run, just like healthy foods give your body energy.  Unhealthy foods make it harder for your body to run.  As they get a little older have them think of food as similar to money.  Tell them that they have certain “treat budgets.”  They can choose to have a brownie at lunch or an ice cream bar after school.  Or they get fries with their lunch only if the other part of the meal is a salad.  Kids are often empowered by getting to choose their treats, rather than being told what they can and cannot have.  Finally, as your kids get older they may get involved in sports or other after school activities.  Teach your children that what food they put into their bodies has a direct effect on how well they are able to do whatever it is they want to do.  Eating healthy food helps your athletic, mental, and even social abilities!  It is not about telling your children that they can’t have unhealthy foods, it’s about teaching moderation.

Dinner:

Dinners can be hard to pull together when your family is busy, but there are some tricks to making it run a little smoother. 

Pre-chop your veggies.  Buying the pre-chopped vegetables at the store often leads to a higher bill and less fresh produce.  That being said, if you find yourself with an extra 15-20 minutes on Sunday night, prep a few ingredients that you know you will use that week.  Peeling veggies, dicing onions and thawing frozen meats ahead of time will make pulling together a weeknight dinner take half the time!

Cook, portion, freeze.  The weekend is a great time to cook big meals (like lasagna, soup and stir-fry), then portion it into individual servings and freeze them.  This way on nights that you don’t have time to cook, you can simply heat and serve!  I know that they sell frozen meals in the grocery store but you can’t control what is in those meals.  Pre-made meals are almost always full of too much sodium and preservatives that you can avoid by making it yourself!

Embrace the trends.  Slow-cooked meals made in crock-pots is super “in” right now.  I am not kidding, crock pots have gone from sitting untouched at garage sales and to flying off the shelves in less than a year!  Take advantage of this trend and find a new favorite recipe on the thousands of food blogs that are obsessed with slow-cooked food trend.  The best part is that you can set your crock-pot to cook all day and be perfectly done by the time your family is home and ready for dinner!

I hope these tips help you and your family eat healthy and stress free during this new school year.  Good food is way too important to your family’s health and overall quality of life not to give it a little extra thought!

The post Back to School in a Breeze: Easy Healthy Meals appeared first on AKAMom Magazine.

As parents, keeping your kids safe is always one of your primary concerns. Who would have thought that commonly used over-the-counter health products could pose dangers to your kids, ranging from dehydration to liver and kidney damage? Here are my top picks for smarter and safer alternatives.

For painful bumps and bruises: Children can be at particular risk of side effects from taking aspirin, acetaminophen and ibuprofen. While safe for some, these products can cause serious side effects such as liver and kidney damage, ringing in the ears, stomach bleeding, rebound headaches and hair loss. Instead, apply an ice pack to the area: 10 minutes on/10 minutes off. Ice helps relieve pain and reduce swelling. Arnica is a homeopathic remedy that can be used for minor bruises and muscle strains, even in children.

For itchy bug bites: Hydrocortisone creams help with the itching, swelling and redness. But surprisingly they can cause kids’ skin to itch, burn, dry out and change color. A natural alternative is to use an ointment that contains tea tree oil, such as Desert Essence Tea Tree Oil Skin Ointment. Tea tree is antiseptic, anti-bacterial and anti-viral. It helps take the sting and itch out of bug bites, and it’s good for minor cuts and irritations.

For annoying allergies: Antihistamines can cause significant drowsiness along with dry eyes and mouth. A safer option for managing kids’ allergy symptoms is Similasan Kids Allergy Eye Relief. This homeopathic formula helps temporarily relieve itching, burning, redness and excessive watering of the eyes. It is safe for kids ages two and older. For congestion, use a saline nasal spray or try Similasan homeopathic Nasal Allergy Relief. It is safer than over-the-counter decongestants, which carry the risk of serious side effects such as racing heart, increased blood pressure, insomnia and thinning of the delicate nasal lining.

For constipation and diarrhea: Laxatives are one of the most commonly overused and abused over-the-counter drugs. Laxative overuse can be dangerous, and can lead to dehydration as well as a condition known as “lazy colon” along with other problems. Instead, give kids a good soluble fiber supplement such as Sunfiber. It mixes well with water, and is tasteless and odorless. When consumed with fluids, soluble fiber swells in the intestine and works effectively to aid both constipation and loose stools. Probiotics can also help manage constipation and diarrhea by improving levels of beneficial gut bacteria. Look for Kyo-Dophilus Chewable Probiotic Tablets, which are stable at room temperature and have a guaranteed potency.

For coughs/sore throats: Many OTC cough and cold products are not recommended for children less than four years old because studies have found that they really don’t help the symptoms and they carry the risk of significant side effects. For minor throat and bronchial irritations due to colds – including tickling cough and fever – Similasan Kids Cough & Fever Relief provides temporary relief and is safe for children as young as two. Buckwheat honey is great for managing a sore throat. It contains antioxidants and nutrients that help speed healing. It also lubricates and soothes the throat. Buckwheat honey can be given to children age one year and over, and is available in most health food stores.

For motion sickness: OTC products for motion-sickness, such as Dramamine, can cause significant drowsiness and dizziness. A safer alternative is ginger. It has been found to be comparable to OTC motion sickness products for alleviating nausea without causing drowsiness. Most kids love ginger ale made with real ginger, such as Reed’s Ginger Brew, which is found in health food stores.

For sun protection: Many sunscreens contain harsh and irritating chemicals, such as oxybenzone, which can penetrate the skin, cause allergic skin reactions and may disrupt hormones. For a safer and natural option, choose a mineral-based sunscreen that contains zinc oxide. Zinc provides a physical barrier to the sun’s rays rather than chemical protection. Look for Goddess Garden Organics sunscreens, which contain organic ingredients and are safe for sensitive skin. Unlike chemical sunscreens, which need to be applied at least 20 minutes before going in the sun, products containing zinc provide immediate protection. For skin that’s red and uncomfortable from too much sun, try cool compresses with pure aloe vera gel to alleviate the pain and promote healing.

Since we never know when kids will need them, I always advise parents to keep these items on hand and readily available.

Sherry Torkos is a pharmacist, author, and certified fitness instructor.  As a leading health expert, she has delivered hundreds of lectures to medical professionals, and is frequently interviewed on radio and TV talk shows throughout North America and abroad. Sherry has authored 18 books, including Saving Women’s Hearts,The Canadian Encyclopedia for Natural Medicine, The Glycemic Index Made Simple, Winning at Weight Loss and Breaking the Age Barrier.

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