The "Ideal Meal" Defined from Karin Elling's blog
"I recently saw a commercial for a chicken dinner chain-type place. The meal they were selling as "complete" had chicken, mashed potatoes, mac n cheese and a fountain drink. Oh, and maybe a dinner roll. My jaw dropped. They call that a meal?!? For starters, everything on the plate was the same color; there were at least 6 ounces of meat (more than I need PER DAY), and 2-3 different starchy side dishes. In my mind, eating a balanced diet is best broken down meal by meal. A simple way to get what you need each day from each food group is to include a variety of them at every meal. So how would I change the meal on my TV screen to fit this approach?"
Click here to read how Karin would rescue this meal.
To learn more about or register for Karin's nutrition classes at our office, visit our website.
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15 Minutes a Day
How often does your child answer "Nothing" when you asked what happened at school today or "Good" when you ask your child how his/her day went. According to the U.S. Department of Health and Human Services, research has shown that giving your child just 15 minutes every day of undivided listening and talking time can have a tremendous positive impact on your child's self-esteem and mental well-being.
Here are some questions that can move the conversation beyond a one word answer.
▪ Who do you sit with at lunch? What do you talk about?
▪ What's it like to ride the bus? Tell me about it.
▪ What do you love about school? What's the best thing that happened today?
▪ What 3 things make a person popular at your school/ What do you think about that?
▪ What's a skill you wish you had?
Reprinted from Spring 2007 Newsletter
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Back to School Tips: Sleep
Studies have linked lack of sufficient sleep in children to a number of health problems, including anxiety, depression, obesity, diabetes, immunity problems, and ADHD. Below is a chart that shows how much sleep your child needs:
Age Hours Of Sleep
0 - 2 months 10.5 - 18
2 - 12 months 14 - 15
1 - 3 years 12 - 14
3 - 5 years 11 - 13
5 - 12 years 10 - 11
And as for the teenagers, they should get about 8.5-9 hours of sleep in a 24 hour period.
Here are some tips for helping your child get a good night's sleep from the American Academy of Pediatrics:
- Set a regular bedtime for everyone each night and stick to
it.
- Establish a relaxing bedtime routine, such as giving your
child a warm bath or reading her a story.
- Let your child pick a doll, blanket, stuffed animal, or other
soft object as a bedtime companion.
- Do not allow a TV or computer in your child's bedroom.
- Avoid giving children anything with caffeine within six
hours of bedtime, and limit the amount of caffeine children
consume.
- Keep noise levels low, rooms dark, and indoor temperatures
slightly cool.
- Talk to your pediatrician if your child is showing signs of
sleep apnea. There are proven treatments for this condition,
as well.
from Healthy Children Back to School
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