A Healthy Tomorrow

Building Wellness Into The Next Generation

Dr. T's Blog

A Parent Asked Me…

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“How do I get my child to eat more fruits & vegetables?”

Parents ask me this question all the time. Here are 7 ways to make it happen:

Always give vegetables with meals. Children sometimes need to be exposed to a food 15 to 20 times before they accept it, so don’t give up.

Make sure your child sees you eating the fruits and vegetables you want your child to eat.

Puree vegetables and hide them into foods they already like to eat. For example, pureed cauliflower in mashed potatoes or pureed squash in macaroni and cheese or pureed blueberries and spinach in brownies (I’ve done all these). For lots more of these ideas, get the book, The Sneaky Chef by Missy Chase Lapine

Make it playful. Cut the veggies into fun shapes or make “crazy fries” out of vegetables other than potatoes.

Don’t give substitutes. If your child refuses to eat the food you provided, put the food away and offer it again later. Don’t substitute something less healthy that you know they’ll eat instead.

Have fruits and vegetables conveniently ready when your child is hungry. Have bananas sitting out on the table or carrots cut up in small baggies ready to eat.

Don’t stress out. Your child will not starve. Keep the long term goal in mind to make your child a healthy eater.

Prioritizing the Importance of Nature for Our Children’s Health

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I’m so excited that one of the priorities for the American Academy of Pediatrics (AAP) in 2019 is connecting children and families with nature. In the Jan 2019 edition of AAP news, Dr. Yasuda, current AAP president, notes the research findings that benefits of exposure to green spaces for our kids include “greater physical activity, better mental health, reduced stress and increased resilience.” Further “nature helps improve their executive function, their ability to learn and their relationships with their families and other children.”
Richard Louv has been highlighting these findings for at least a decade, starting with his best-selling book “Last Child in the Woods” which outlines the many research proven benefits of time spent in nature. In fact, in a recent inspiring article on this topic, Dr. Louv invites us to imagine a world “….where antidepressants and pharmaceuticals are needed less and nature prescribed more. Where obesity – of children and adults – is reduced through nature play.” Read the full article, and get inspired to enjoy some family time in your local park or playground or even your own backyard.


References


Yasuda, Kyle, M.D, AAP News, Vol 40, No. 1, January 2019. P. 6


Louv, Richard, Last Child in the Woods: Saving Our Children from Nature-Deficit Disorder, Algonquin Books of Chapel Hill, 2008

Have You Winterized Your Home?

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healthy kids cartoonWe all know that feeling of waking up with a stuffy nose and scratchy throat. That feeling of dread that “I’m coming down with something.”  It’s that time of year when we’re are about to be bombarded with the winter viruses, bringing their familiar illnesses such as the common cold, bronchitis and influenza. How many times have you been caught unprepared for the illness?  I’m going to suggest that you winterize your home now by stocking your home medicine cabinet (and kitchen pantry) with natural and effective tools you’ll need to fight back against the illnesses that are surely coming your way.  Here are 7 things that you should have around to be ready for the winter:

  • Zinc is great for the immune system, and studies have shown that it can shorten the duration and the severity of a cold. When the scratchy throat starts, have some zinc lozenges in the house.
  • Vitamin C: As soon as that runny nose or cough hits, you want to load your body with vitamin C. Make sure you keep vitamin C rich foods, like bell peppers, broccoli and strawberries, on hand all through the fall and winter.  And also, have a vitamin C supplement on hand.  The last thing you want to do when you’re sick is drag yourself to the market.
  • Garlic is a natural antibiotic with both antiviral and antibacterial properties. Crushing fresh garlic releases its immune-boosting properties.
  • Ginger is both antiviral and anti-inflammatory. And it also settles an upset stomach.  So if the stomach flu hits your home, you’ll definitely want this on hand for relief.
  • Raw honey: Some studies have found that it’s just as effective as cough medicine (and so much safer in children over 1 year). One to 2 teaspoons before bed is a yummy way to fix a cough! Important: Do not give honey to a child 12 months or younger because of risk of botulism!
  • Humidifier: Keeping your nasal passages moist using a humidifier and nasal irrigation is an important defense against viruses and bacteria. In fact, your runny nose is your body’s attempt to wash these bugs away, so have these tools on hand.
  • Essential Oils: These extracted oils from plants are great to use for many reasons. First, they are safe for young children; and many of them can be rubbed on, so if you can’t swallow capsules, the essential oils can still be used.  Many of the oils are antiviral, antibacterial, antifungal, or antiparasitic and can stimulate the immune system.

There are many more natural treatments for colds and flu; in fact you may be thinking “but what about (insert your favorite remedy here)?”  This blog would just be too long to list all or even most of them.  However, if you have these 7 ingredients on hand, and give your body lots of hydration and rest, you’ll be prepared to help your family through the next illness.

I’d love to hear about your favorite winter remedy.  Send it in, and we’ll post them on a future blog.

References

Modern Essential: A Contemporary Guide to the Therapeutic Use of Essential Oils. 5th Edition, Aroma Tools, Orem, UT, 2013