The cocoa beans in chocolate contain flavanols, which have been linked to blood vessel and cardiovascular health. Tannins in chocolate can prevent cavaties from forming (a fact I won’t be sharing with my children) But read the labels, chocolate must contain at least 70% cocoa to have a healthful amount of flavanols. Those that have less than 70% cocoa tend to contain more sugar which can have a negative effect on the teeth and hips.

And not all cocoa is grown the same. Conventional cocoa contain a significant amount of pesticides. Organic cocoa is grown without pesticides and under the natural shade canopy of the rain forest. This enviornmentally sound method of farming maintains bio-diversity and protects the winter habitat of millions of migratory songbirds.

If your organic chocolate also has Fair Trades logo on the wrapper, you’re helping more than the songbirds. Fair Trade guarantees that the cocoa farmers receive fair prices and labor protections. That’s a lot of good news for chocolate lovers. Of course, there are also a list of foods that provide a good deal of flavanols such as purple grapes, apples, cranberries and certain teas. But until they get their own holidays, I’m asking my Valentine for a romantic box of chocolates.

By Theresa Kiene

In the beginning of our children’s lives, tracking their weight gain is an important measure of how well they’re growing and eating. We remember their weight and height so well that we can recite it to our friends like a badge of honor. For parents whose babies are not gaining weight fast enough, it remains a worrisome burden to find the right foods and portions to help “put on weight.” But as our children change and get bigger – so do parent’s worries. Looking at a survey of more than 2,000 adults, researchers at the University of Michigan report that childhood obesity rose to the top of the worry list for parents, from worry number 3 in 2007.

But, there’s some good news: for the first time in decades, the childhood obesity rate has actually leveled off rather than risen. The Centers for Disease Control and Prevention (CDC) found “no significant changes” in kids’ high BMI (body mass index, an estimate of body fat using height and weight measurements) scores between 2003 and 2006, and no “statistically significant trends” from 1999 to 2006 – while the statistics aren’t in yet for the 2007 to 2008 period, that’s good news. The bad news is that the number of overweight kids isn’t decreasing either – about 32% of children and teens are considered overweight or obese.

What Is Childhood Obesity?

Childhood obesity is a serious medical condition. According to the CDC, a child is considered obese when they’re BMI –for-age is in the 95^th percentile or above. Your pediatrician will help you to determine if your child is overweight by calculating your child’s body mass index (BMI). For instance if your child is in the 80^th percentile, this means that compared with other children of the same sex and age, 80% have a lower BMI. Because BMI doesn’t take into account things like muscularity or a larger than average body frame your doctor will factor your child’s growth and development into the overall weight assessment. Additionally, your doctor evaluates your child’s eating and exercise habits and family history into the final number.

What Does This Mean To You?

Obese children have a 70% chance of becoming obese adults. Obese children are also at risk for a wide range of physical, emotional and psychological health issues like:

• Type 2 diabetes
• High blood pressure
• High cholesterol
• Asthma
• Bone and joint problems
• Difficulty sleeping
• Early puberty
• Being teased, bullied, or rejected by peers
• Depression & low self-esteem

What Causes Obesity?

There are many reasons why a child becomes obese. Genetics and hormonal causes play a part. In addition, socio-economic status, race/ethnicity, media and marketing and the physical environment all influence eating and exercise habits. However, the primary reason children become obese is unhealthy eating habits and little or no exercise. Research show that eating preferences are formed as early as the first 7 months of life, therefore, exposing the youngest members of the family to fresh fruits and vegetables can go along way towards making healthy choices for a lifetime.

How Do I Prevent Obesity In My Child?

No matter what your child’s weight, it’s important to instill the basics of making healthy food choices and exercising regularly.

Healthy Eating Habits

· As parents we buy the groceries and prepare meals for our children so it’s important to minimize the snacks and choose fresh fruits and vegetables. Avoid highly processed foods that contain loads of sugar and fat.

· Shop the perimeter of the store first. This is where the healthiest freshest foods are kept. Be an avid reader of ingredient lists on everything you buy – 5 grams of sugar equals one teaspoon. While the nutritional labels are per serving, there are usually more than one serving in each container.

· Eliminate sugary drinks and sodas from your child’s diet – there’s no nutritional value and they make your child feel too full to eat healthier foods.

· Have fresh snacks on hand that you’ve already prepped and are divided into smaller amounts for grab & go. The short amount of weekly time set aside to do this will pay off many times during the week.

· Never use food as a reward or punishment. And never force a child to clean their plate. When they say they’re full let them stop eating so they will trust their bodies to know when they’re full.

· Restore the family table. Sit down together as a family and make it a time to share news and tell stories. Your children will really look forward to it and can help set the table and participate in meal preparation. Leave the television off and no eating in front of the computer screen or video games. Children will eat too fast and be unaware of how much they are consuming.

· Be aware of appropriate portion sizes – generally, the size of your child’s fist.

· Limit outside dining and frequent snacking. (Do we ALWAYS have to provide snack for every activity in which our children participate?!)

Physical Activity

Children who are active are more likely to become active adults. Exercise is especially important to burn calories, and to build strong bones and muscles. They will also sleep better at night, something that brings a smile to my face. Here are some ideas to increase your child’s activity level:

· Limit screen time to less than two hours a day. That includes all screens beyond television like computers and video games.

· Keep it fun and playful. Burn calories by emphasizing playing games over exercising which will only bring unenthusiastic moans.

· Tune into your child’s interests and make it a physical activity. Even children whose favorite activity is art or reading will enjoy a nature hike, finding items to collect and creating art projects. Walk to the library or store to get your next book.

· Be an active role model. Fun activities that the whole family can do together makes exercise less of a chore.

· Variety is important in exercise and learning. It’s important that children have a variety of experiences and learn what they like. Try swimming, bowling, hopscotch or jump rope.

Whether your child is at risk of becoming overweight or currently at a healthy weight, parents play a crucial role in helping their children develop healthy lifestyle habits and self esteem. Don’t be afraid to bring up the topic of health and fitness. Teaching healthy eating and exercise habits is as important as learning to read and write. Schedule yearly well-child visits and discuss your family’s lifestyle habits. Always emphasize the positive aspects of a healthy lifestyle, like the fun of playing outside and find reasons to praise your child’s progress.

OBESITY 2.0 – ARE WE WINNING OR LOSING?

By Theresa Kiene

In the beginning of our children’s lives, tracking their weight gain is an important measure of how well they’re growing and eating. We remember their weight and height so well that we can recite it to our friends like a badge of honor. For parents whose babies are not gaining weight fast enough, it remains a worrisome burden to find the right foods and portions to help “put on weight.” But as our children change and get bigger – so do parent’s worries. Looking at a survey of more than 2,000 adults, researchers at the University of Michigan report that childhood obesity rose to the top of the worry list for parents, from worry number 3 in 2007.

But, there’s some good news: for the first time in decades, the childhood obesity rate has actually leveled off rather than risen. The Centers for Disease Control and Prevention (CDC) found “no significant changes” in kids’ high BMI (body mass index, an estimate of body fat using height and weight measurements) scores between 2003 and 2006, and no “statistically significant trends” from 1999 to 2006 – while the statistics aren’t in yet for the 2007 to 2008 period, that’s good news. The bad news is that the number of overweight kids isn’t decreasing either – about 32% of children and teens are considered overweight or obese.

What Is Childhood Obesity?

Childhood obesity is a serious medical condition. According to the CDC, a child is considered obese when they’re BMI –for-age is in the 95^th percentile or above. Your pediatrician will help you to determine if your child is overweight by calculating your child’s body mass index (BMI). For instance if your child is in the 80^th percentile, this means that compared with other children of the same sex and age, 80% have a lower BMI. Because BMI doesn’t take into account things like muscularity or a larger than average body frame your doctor will factor your child’s growth and development into the overall weight assessment. Additionally, your doctor evaluates your child’s eating and exercise habits and family history into the final number.

What Does This Mean To You?

Obese children have a 70% chance of becoming obese adults. Obese children are also at risk for a wide range of physical, emotional and psychological health issues like:

• Type 2 diabetes
• High blood pressure
• High cholesterol
• Asthma
• Bone and joint problems
• Difficulty sleeping
• Early puberty
• Being teased, bullied, or rejected by peers
• Depression & low self-esteem

What Causes Obesity?

There are many reasons why a child becomes obese. Genetics and hormonal causes play a part. In addition, socio-economic status, race/ethnicity, media and marketing and the physical environment all influence eating and exercise habits. However, the primary reason children become obese is unhealthy eating habits and little or no exercise. Research show that eating preferences are formed as early as the first 7 months of life, therefore, exposing the youngest members of the family to fresh fruits and vegetables can go along way towards making healthy choices for a lifetime.

How Do I Prevent Obesity In My Child?

No matter what your child’s weight, it’s important to instill the basics of making healthy food choices and exercising regularly.

Healthy Eating Habits

· As parents we buy the groceries and prepare meals for our children so it’s important to minimize the snacks and choose fresh fruits and vegetables. Avoid highly processed foods that contain loads of sugar and fat.

· Shop the perimeter of the store first. This is where the healthiest freshest foods are kept. Be an avid reader of ingredient lists on everything you buy – 5 grams of sugar equals one teaspoon. While the nutritional labels are per serving, there are usually more than one serving in each container.

· Eliminate sugary drinks and sodas from your child’s diet – there’s no nutritional value and they make your child feel too full to eat healthier foods.

· Have fresh snacks on hand that you’ve already prepped and are divided into smaller amounts for grab & go. The short amount of weekly time set aside to do this will pay off many times during the week.

· Never use food as a reward or punishment. And never force a child to clean their plate. When they say they’re full let them stop eating so they will trust their bodies to know when they’re full.

· Restore the family table. Sit down together as a family and make it a time to share news and tell stories. Your children will really look forward to it and can help set the table and participate in meal preparation. Leave the television off and no eating in front of the computer screen or video games. Children will eat too fast and be unaware of how much they are consuming.

· Be aware of appropriate portion sizes – generally, the size of your child’s fist.

· Limit outside dining and frequent snacking. (Do we ALWAYS have to provide snack for every activity in which our children participate?!)

Physical Activity

Children who are active are more likely to become active adults. Exercise is especially important to burn calories, and to build strong bones and muscles. They will also sleep better at night, something that brings a smile to my face. Here are some ideas to increase your child’s activity level:

· Limit screen time to less than two hours a day. That includes all screens beyond television like computers and video games.

· Keep it fun and playful. Burn calories by emphasizing playing games over exercising which will only bring unenthusiastic moans.

· Tune into your child’s interests and make it a physical activity. Even children whose favorite activity is art or reading will enjoy a nature hike, finding items to collect and creating art projects. Walk to the library or store to get your next book.

· Be an active role model. Fun activities that the whole family can do together makes exercise less of a chore.

· Variety is important in exercise and learning. It’s important that children have a variety of experiences and learn what they like. Try swimming, bowling, hopscotch or jump rope.

Whether your child is at risk of becoming overweight or currently at a healthy weight, parents play a crucial role in helping their children develop healthy lifestyle habits and self esteem. Don’t be afraid to bring up the topic of health and fitness. Teaching healthy eating and exercise habits is as important as learning to read and write. Schedule yearly well-child visits and discuss your family’s lifestyle habits. Always emphasize the positive aspects of a healthy lifestyle, like the fun of playing outside and find reasons to praise your child’s progress.

OBESITY 2.0 – ARE WE WINNING OR LOSING? OR IS MY CHILD OBESE?

By Theresa Kiene

In the beginning of our children’s lives, tracking their weight gain is an important measure of how well they’re growing and eating. We remember their weight and height so well that we can recite it to our friends like a badge of honor. For parents whose babies are not gaining weight fast enough, it remains a worrisome burden to find the right foods and portions to help “put on weight.” But as our children change and get bigger – so do parent’s worries. Looking at a survey of more than 2,000 adults, researchers at the University of Michigan report that childhood obesity rose to the top of the worry list for parents, from worry number 3 in 2007.

But, there’s some good news: for the first time in decades, the childhood obesity rate has actually leveled off rather than risen. The Centers for Disease Control and Prevention (CDC) found “no significant changes” in kids’ high BMI (body mass index, an estimate of body fat using height and weight measurements) scores between 2003 and 2006, and no “statistically significant trends” from 1999 to 2006 – while the statistics aren’t in yet for the 2007 to 2008 period, that’s good news. The bad news is that the number of overweight kids isn’t decreasing either – about 32% of children and teens are considered overweight or obese.

What Is Childhood Obesity?

Childhood obesity is a serious medical condition. According to the CDC, a child is considered obese when they’re BMI –for-age is in the 95^th percentile or above. Your pediatrician will help you to determine if your child is overweight by calculating your child’s body mass index (BMI). For instance if your child is in the 80^th percentile, this means that compared with other children of the same sex and age, 80% have a lower BMI. Because BMI doesn’t take into account things like muscularity or a larger than average body frame your doctor will factor your child’s growth and development into the overall weight assessment. Additionally, your doctor evaluates your child’s eating and exercise habits and family history into the final number.

What Does This Mean To You?

Obese children have a 70% chance of becoming obese adults. Obese children are also at risk for a wide range of physical, emotional and psychological health issues like:

• Type 2 diabetes
• High blood pressure
• High cholesterol
• Asthma
• Bone and joint problems
• Difficulty sleeping
• Early puberty
• Being teased, bullied, or rejected by peers
• Depression & low self-esteem

What Causes Obesity?

There are many reasons why a child becomes obese. Genetics and hormonal causes play a part. In addition, socio-economic status, race/ethnicity, media and marketing and the physical environment all influence eating and exercise habits. However, the primary reason children become obese is unhealthy eating habits and little or no exercise. Research show that eating preferences are formed as early as the first 7 months of life, therefore, exposing the youngest members of the family to fresh fruits and vegetables can go along way towards making healthy choices for a lifetime.

How Do I Prevent Obesity In My Child?

No matter what your child’s weight, it’s important to instill the basics of making healthy food choices and exercising regularly.

Healthy Eating Habits

· As parents we buy the groceries and prepare meals for our children so it’s important to minimize the snacks and choose fresh fruits and vegetables. Avoid highly processed foods that contain loads of sugar and fat.

· Shop the perimeter of the store first. This is where the healthiest freshest foods are kept. Be an avid reader of ingredient lists on everything you buy – 5 grams of sugar equals one teaspoon. While the nutritional labels are per serving, there are usually more than one serving in each container.

· Eliminate sugary drinks and sodas from your child’s diet – there’s no nutritional value and they make your child feel too full to eat healthier foods.

· Have fresh snacks on hand that you’ve already prepped and are divided into smaller amounts for grab & go. The short amount of weekly time set aside to do this will pay off many times during the week.

· Never use food as a reward or punishment. And never force a child to clean their plate. When they say they’re full let them stop eating so they will trust their bodies to know when they’re full.

· Restore the family table. Sit down together as a family and make it a time to share news and tell stories. Your children will really look forward to it and can help set the table and participate in meal preparation. Leave the television off and no eating in front of the computer screen or video games. Children will eat too fast and be unaware of how much they are consuming.

· Be aware of appropriate portion sizes – generally, the size of your child’s fist.

· Limit outside dining and frequent snacking. (Do we ALWAYS have to provide snack for every activity in which our children participate?!)

Physical Activity

Children who are active are more likely to become active adults. Exercise is especially important to burn calories, and to build strong bones and muscles. They will also sleep better at night, something that brings a smile to my face. Here are some ideas to increase your child’s activity level:

· Limit screen time to less than two hours a day. That includes all screens beyond television like computers and video games.

· Keep it fun and playful. Burn calories by emphasizing playing games over exercising which will only bring unenthusiastic moans.

· Tune into your child’s interests and make it a physical activity. Even children whose favorite activity is art or reading will enjoy a nature hike, finding items to collect and creating art projects. Walk to the library or store to get your next book.

· Be an active role model. Fun activities that the whole family can do together makes exercise less of a chore.

· Variety is important in exercise and learning. It’s important that children have a variety of experiences and learn what they like. Try swimming, bowling, hopscotch or jump rope.

Whether your child is at risk of becoming overweight or currently at a healthy weight, parents play a crucial role in helping their children develop healthy lifestyle habits and self esteem. Don’t be afraid to bring up the topic of health and fitness. Teaching healthy eating and exercise habits is as important as learning to read and write. Schedule yearly well-child visits and discuss your family’s lifestyle habits. Always emphasize the positive aspects of a healthy lifestyle, like the fun of playing outside and find reasons to praise your child’s progress.

OBESITY 2.0 – ARE WE WINNING OR LOSING? OR IS MY CHILD OBESE?

By Theresa Kiene

In the beginning of our children’s lives, tracking their weight gain is an important measure of how well they’re growing and eating. We remember their weight and height so well that we can recite it to our friends like a badge of honor. For parents whose babies are not gaining weight fast enough, it remains a worrisome burden to find the right foods and portions to help “put on weight.” But as our children change and get bigger – so do parent’s worries. Looking at a survey of more than 2,000 adults, researchers at the University of Michigan report that childhood obesity rose to the top of the worry list for parents, from worry number 3 in 2007.

But, there’s some good news: for the first time in decades, the childhood obesity rate has actually leveled off rather than risen. The Centers for Disease Control and Prevention (CDC) found “no significant changes” in kids’ high BMI (body mass index, an estimate of body fat using height and weight measurements) scores between 2003 and 2006, and no “statistically significant trends” from 1999 to 2006 – while the statistics aren’t in yet for the 2007 to 2008 period, that’s good news. The bad news is that the number of overweight kids isn’t decreasing either – about 32% of children and teens are considered overweight or obese.

What Is Childhood Obesity?

Childhood obesity is a serious medical condition. According to the CDC, a child is considered obese when they’re BMI –for-age is in the 95^th percentile or above. Your pediatrician will help you to determine if your child is overweight by calculating your child’s body mass index (BMI). For instance if your child is in the 80^th percentile, this means that compared with other children of the same sex and age, 80% have a lower BMI. Because BMI doesn’t take into account things like muscularity or a larger than average body frame your doctor will factor your child’s growth and development into the overall weight assessment. Additionally, your doctor evaluates your child’s eating and exercise habits and family history into the final number.

What Does This Mean To You?

Obese children have a 70% chance of becoming obese adults. Obese children are also at risk for a wide range of physical, emotional and psychological health issues like:

• Type 2 diabetes
• High blood pressure
• High cholesterol
• Asthma
• Bone and joint problems
• Difficulty sleeping
• Early puberty
• Being teased, bullied, or rejected by peers
• Depression & low self-esteem

What Causes Obesity?

There are many reasons why a child becomes obese. Genetics and hormonal causes play a part. In addition, socio-economic status, race/ethnicity, media and marketing and the physical environment all influence eating and exercise habits. However, the primary reason children become obese is unhealthy eating habits and little or no exercise. Research show that eating preferences are formed as early as the first 7 months of life, therefore, exposing the youngest members of the family to fresh fruits and vegetables can go along way towards making healthy choices for a lifetime.

How Do I Prevent Obesity In My Child?

No matter what your child’s weight, it’s important to instill the basics of making healthy food choices and exercising regularly.

Healthy Eating Habits

· As parents we buy the groceries and prepare meals for our children so it’s important to minimize the snacks and choose fresh fruits and vegetables. Avoid highly processed foods that contain loads of sugar and fat.

· Shop the perimeter of the store first. This is where the healthiest freshest foods are kept. Be an avid reader of ingredient lists on everything you buy – 5 grams of sugar equals one teaspoon. While the nutritional labels are per serving, there are usually more than one serving in each container.

· Eliminate sugary drinks and sodas from your child’s diet – there’s no nutritional value and they make your child feel too full to eat healthier foods.

· Have fresh snacks on hand that you’ve already prepped and are divided into smaller amounts for grab & go. The short amount of weekly time set aside to do this will pay off many times during the week.

· Never use food as a reward or punishment. And never force a child to clean their plate. When they say they’re full let them stop eating so they will trust their bodies to know when they’re full.

· Restore the family table. Sit down together as a family and make it a time to share news and tell stories. Your children will really look forward to it and can help set the table and participate in meal preparation. Leave the television off and no eating in front of the computer screen or video games. Children will eat too fast and be unaware of how much they are consuming.

· Be aware of appropriate portion sizes – generally, the size of your child’s fist.

· Limit outside dining and frequent snacking. (Do we ALWAYS have to provide snack for every activity in which our children participate?!)

Physical Activity

Children who are active are more likely to become active adults. Exercise is especially important to burn calories, and to build strong bones and muscles. They will also sleep better at night, something that brings a smile to my face. Here are some ideas to increase your child’s activity level:

· Limit screen time to less than two hours a day. That includes all screens beyond television like computers and video games.

· Keep it fun and playful. Burn calories by emphasizing playing games over exercising which will only bring unenthusiastic moans.

· Tune into your child’s interests and make it a physical activity. Even children whose favorite activity is art or reading will enjoy a nature hike, finding items to collect and creating art projects. Walk to the library or store to get your next book.

· Be an active role model. Fun activities that the whole family can do together makes exercise less of a chore.

· Variety is important in exercise and learning. It’s important that children have a variety of experiences and learn what they like. Try swimming, bowling, hopscotch or jump rope.

Whether your child is at risk of becoming overweight or currently at a healthy weight, parents play a crucial role in helping their children develop healthy lifestyle habits and self esteem. Don’t be afraid to bring up the topic of health and fitness. Teaching healthy eating and exercise habits is as important as learning to read and write. Schedule yearly well-child visits and discuss your family’s lifestyle habits. Always emphasize the positive aspects of a healthy lifestyle, like the fun of playing outside and find reasons to praise your child’s progress.

In the beginning of our children’s lives, tracking their weight gain is an important measure of how well they’re growing and eating. We remember their weight and height so well that we can recite it to our friends like a badge of honor. For parents whose babies are not gaining weight fast enough, it remains a worrisome burden to find the right foods and portions to help “put on weight.” But as our children change and get bigger – so do parent’s worries. Looking at a survey of more than 2,000 adults, researchers at the University of Michigan report that childhood obesity rose to the top of the worry list for parents, from worry number 3 in 2007.

But, there’s some good news: for the first time in decades, the childhood obesity rate has actually leveled off rather than risen. The Centers for Disease Control and Prevention (CDC) found “no significant changes” in kids’ high BMI (body mass index, an estimate of body fat using height and weight measurements) scores between 2003 and 2006, and no “statistically significant trends” from 1999 to 2006 – while the statistics aren’t in yet for the 2007 to 2008 period, that’s good news. The bad news is that the number of overweight kids isn’t decreasing either – about 32% of children and teens are considered overweight or obese.

What Is Childhood Obesity?

Childhood obesity is a serious medical condition. According to the CDC, a child is considered obese when they’re BMI –for-age is in the 95^th percentile or above. Your pediatrician will help you to determine if your child is overweight by calculating your child’s body mass index (BMI). For instance if your child is in the 80^th percentile, this means that compared with other children of the same sex and age, 80% have a lower BMI. Because BMI doesn’t take into account things like muscularity or a larger than average body frame your doctor will factor your child’s growth and development into the overall weight assessment. Additionally, your doctor evaluates your child’s eating and exercise habits and family history into the final number.

What Does This Mean To You?

Obese children have a 70% chance of becoming obese adults. Obese children are also at risk for a wide range of physical, emotional and psychological health issues like:

• Type 2 diabetes
• High blood pressure
• High cholesterol
• Asthma
• Bone and joint problems
• Difficulty sleeping
• Early puberty
• Being teased, bullied, or rejected by peers
• Depression & low self-esteem

What Causes Obesity?

There are many reasons why a child becomes obese. Genetics and hormonal causes play a part. In addition, socio-economic status, race/ethnicity, media and marketing and the physical environment all influence eating and exercise habits. However, the primary reason children become obese is unhealthy eating habits and little or no exercise. Research show that eating preferences are formed as early as the first 7 months of life, therefore, exposing the youngest members of the family to fresh fruits and vegetables can go along way towards making healthy choices for a lifetime.

How Do I Prevent Obesity In My Child?

No matter what your child’s weight, it’s important to instill the basics of making healthy food choices and exercising regularly.

Healthy Eating Habits

· As parents we buy the groceries and prepare meals for our children so it’s important to minimize the snacks and choose fresh fruits and vegetables. Avoid highly processed foods that contain loads of sugar and fat.

· Shop the perimeter of the store first. This is where the healthiest freshest foods are kept. Be an avid reader of ingredient lists on everything you buy – 5 grams of sugar equals one teaspoon. While the nutritional labels are per serving, there are usually more than one serving in each container.

· Eliminate sugary drinks and sodas from your child’s diet – there’s no nutritional value and they make your child feel too full to eat healthier foods.

· Have fresh snacks on hand that you’ve already prepped and are divided into smaller amounts for grab & go. The short amount of weekly time set aside to do this will pay off many times during the week.

· Never use food as a reward or punishment. And never force a child to clean their plate. When they say they’re full let them stop eating so they will trust their bodies to know when they’re full.

· Restore the family table. Sit down together as a family and make it a time to share news and tell stories. Your children will really look forward to it and can help set the table and participate in meal preparation. Leave the television off and no eating in front of the computer screen or video games. Children will eat too fast and be unaware of how much they are consuming.

· Be aware of appropriate portion sizes – generally, the size of your child’s fist.

· Limit outside dining and frequent snacking. (Do we ALWAYS have to provide snack for every activity in which our children participate?!)

Physical Activity

Children who are active are more likely to become active adults. Exercise is especially important to burn calories, and to build strong bones and muscles. They will also sleep better at night, something that brings a smile to my face. Here are some ideas to increase your child’s activity level:

· Limit screen time to less than two hours a day. That includes all screens beyond television like computers and video games.

· Keep it fun and playful. Burn calories by emphasizing playing games over exercising which will only bring unenthusiastic moans.

· Tune into your child’s interests and make it a physical activity. Even children whose favorite activity is art or reading will enjoy a nature hike, finding items to collect and creating art projects. Walk to the library or store to get your next book.

· Be an active role model. Fun activities that the whole family can do together makes exercise less of a chore.

· Variety is important in exercise and learning. It’s important that children have a variety of experiences and learn what they like. Try swimming, bowling, hopscotch or jump rope.

Whether your child is at risk of becoming overweight or currently at a healthy weight, parents play a crucial role in helping their children develop healthy lifestyle habits and self esteem. Don’t be afraid to bring up the topic of health and fitness. Teaching healthy eating and exercise habits is as important as learning to read and write. Schedule yearly well-child visits and discuss your family’s lifestyle habits. Always emphasize the positive aspects of a healthy lifestyle, like the fun of playing outside and find reasons to praise your child’s progress.

Not anymore!

In October, A Food and Drug Administration advisory panel voted to ban popular over-the-counter cold products intended for children under the age of 6. The panel couldn’t find any proof that the medicines alleviated cold symptoms in children. In fact, there were reports of serious illness and even death as a result of accidental overdose.

Reading the proper dosage amounts for weight and age isn’t good enough.

Unfortunately, the only way to understand how the medicine will affect your child is to read the “Drug Facts” box on the package (in teeny tiny print). According to The New York Times, about 800 pediatric cold products sold in the United States use at least one or more of 39 different drugs. Concerned parents spend around $500 million every year, and buy nearly 95 million boxes of medicine. That’s a lot of teeny tiny print!

And it’s only a matter of time before major manufacturers of cold medicines find a way to get their reformulated products back on the shelves. When they re-appear, here are some important facts that every parent should know the next time you want to give your child an over-the-counter medicine.

- Cough and Cold medicines should NOT be used in children under the age of 2 UNLESS your pediatrician gives you specific directions to do so.

- Never give children medicine intended for adults. This would dramatically increase the risk of an overdose. That includes desperate parents with children on a long flight.

- If other medicines either prescription or over-the-counter are being given to a child, the child’s pediatrician should review and approve their combined use.

- It is important to follow the directions in the “Drug Facts” box. Do not give a child medicine more often or in greater amounts than is stated on the package.

- Use the measuring device i.e. dropper, dosing cup or spoon, that comes with the package with each different medicine. They are marked to deliver the recommended dose. If one is not included in the medicine packaging, they’re widely available for purchase in drug stores. Take a look to make sure that the dosing matches the directions on the medicine box that you are using.

- If you do not understand the dosing directions, do not give the medicine until you contact your pediatrician.

- If your child’s condition worsens or doesn’t improve, stop using the product and take your child to their pediatrician for evaluation.

Because these medicines treat the symptoms of the common cold and are not a cure, many parents turn to tried and true homemade remedies. I use a humidifier, TLC and my grandmother’s chicken soup recipe which always makes my children feel better during the time it takes to get better.

For a list of products that were banned visit www.aap.org/new/kidscolds.htm

Tell us: What’s your Homemade Cold Remedy? Send us your great ideas for cold solutions without medicine and we will share them with other moms on www.homemadebaby.com

Theresa Kiene

My motivation is high at the beginning of the school year and I’m filled with creative ideas on food, presentation and love notes to include in my children’s lunch boxes. Even with the best intentions, there’ll always be a morning where I’m running late, one of the kids is sick and now I’m rationalizing the nutritional benefits of beef jerky. For those days, I’ve created a check list to guide my choices so that I’ll be giving my children a healthy lunch experience even on my sleepiest mornings.

For each lunch box I make sure they include the following: Main dish, 2 side dishes, beverage and a snack

Those categories must include one serving each of:
• lean protein (main dish)
• fruits and vegetables (side dish - try for one of each)
• calcium (can be additional side dish or beverage)
• whole grains (usually part of the main dish but can also be a side dish).
• Beverage (usually water or low fat milk. Occasionally 100% juice)

Lean protein options – Antibiotic and hormone-free, no nitrates Turkey; chicken; and ham; fresh salmon and low-mercury canned tuna for healthy omega-3 fatty acids. Non animal source proteins include legumes, organic tofu and tempeh.

Fruits and Vegetables – one half cup is considered one serving, so lunch time is a great place to continue to reach the daily allowance. Fresh organic fruits and vegetables are best. Offering a variety of choices (the colors of the rainbow) will provide maximum amounts of vitamins and nutrients. Buying in season is a great way to get the most flavorful and economic choices. Try your local farmer’s market. It makes a great weekly family outing as well as providing many teachable moments.

Calcium – Organic lowfat milk, cheese, no sugar added yogurt, calcium fortified soy or orange juice and dark, leafy greens.

Whole Grains – Whole grains contain fiber and vitamins that processed refined grains do not. Try whole grain breads, tortillas, pastas or cereals. Also try brown rice, quinoa, whole barley, bulger or buckwheat.

Whichever combinations you choose, some of these foods pull double-duty in nutrition. For instance, string cheese provides both calcium and protein.

To help get you started on lunch box planning here are a few ideas:

Main Dish
Organic turkey on multigrain bread
Mac n’ Cheese with vegetables mixed in
Soup (when using canned soup, up the nutrition by adding a handful of beans)
Beans & Rice
Vegetarian or turkey chili
Tuna & shredded carrot wrap
Miniature Ham & Cheese sandwich on baby bagels
Healthy Burrito with sweet potato spread topped with beans and veggies
Peanut Butter & bananas on multigrain bread or crackers (check to see if peanuts are allowed)
Add left over chicken to potato salad, over greens or in a wrap
Tofu dogs (keep warm in hot water in a thermos)

Side Dish (any 2)
Apple slices w/fruit yogurt dip or peanut butter (check for allergies)
Dried fruit mix
Hummus and veggies
Homemade Pita or tortilla chips w/fresh salsa
Cherry tomatoes with light ranch dip
Organic fresh fruit
Applesauce
Hard boiled egg
Brown rice pudding
Salad
Edamame
Baked sweet potato fries (cold)
Bean deep w/homemade chips

Snack
Whole grain snack bar (check sugar grams)
Homemade baked goods
Soy or rice chips
Homemade muffins
Graham crackers
Low fat popcorn
Whole wheat fig cookies
Organic string cheese (calcium)
Dry cereal or granola (low sugar)
Whole grain waffle with nut butter or fruit preserves
Raisins
Low fat no sugar added yogurt cup or squeezable (calcium)
Soy or lowfat pudding (calcium)
Cheese and whole grain crackers (calcium)

Beverage
Drinkable yogurt or kefir (calcium)
Orange juice (calcium)
Water
Organic milk (calcium)
100% fruit juice
100% vegetable juice or fruit and veggie blend
I remember being shocked to learn that the actual time allotted for eating lunch only lasts 15 to 20 minutes and is filled with distractions and the urge to get in line to play tether ball. From then on I made sure the lunch foods I packed were easy to eat and in easily opened containers.

You can keep soup and chili warm by pre-heating thermoses with hot water a few minutes, empty the water and add the food.

Now that you’ve decided on the food, think about ditching the brown bag and plastic baggies for reusable lead free lunch boxes or totes. There are a lot of adorable eco-friendly choices that your child will love.

One of the coolest things about working in our baby food tasting room is that I get to feed and play with Babies everyday.

As my oldest turned 10 over the weekend (yes, I was a little weepy) working with other parents’ babies is a constant reminder of the joy and fulfillment I get as a mom every time I serve my family a healthy meal. Although every baby that I meet is different, the way they express the joys of eating is always the same. It’s now going on 10 years that I’ve been cooking and feeding fresh, organic baby food – and since I’m in the baby food business – that’s literally thousands of babies. I’ve noticed that when I meet moms most of them have already had the “First Foods” feeding conversation with their pediatricians – but they still have so many unanswered questions. There are so many topics to cover at the doctor’s office and there’s only so much time doctors have to give…

The question that moms always ask me the most often is: which first foods do they begin with, fruits or vegetables?

Some moms worry that if they begin with fruits, their baby won’t love veggies, since fruits are sweet and would spoil their taste buds. And really, what mother doesn’t want their kid to love vegetables?

My personal opinion is that after your baby has been introduced to iron-fortified cereals and you’re ready to introduce other solid foods, it really doesn’t matter what you begin with, either fruits or veggies. If you’ve breast fed your baby then they’ve already experienced the sweetest taste on the planet and no fruit can compete with that! Formula fed babies also experience sweet tastes even if not quite the same as breast milk.

So don’t worry when your child pushes away the broccoli because their first fruit was a banana. A variety of healthy, developmentally appropriate taste experiences are the way to go. If you want more info on appropriate first foods go to the “Nutrition” section of www.homemadebaby.com. Or better yet – bring your baby by our baby food tasting room – I’d love to meet them!

Like all toddlers, my 1½ year old daughter is a master imitator. I adore this quality when I see her giving kisses, putting toys back in the box or giving the dog another love pat. But I realize the significance of this imitation at mealtime when I remember that she will duplicate my healthy eating habits, but also my very worst ones!

Working as a pediatric dietitian for the past several years, I have seen the unfortunate consequences of parents setting an unhealthy example for their young children. So I appreciate the importance of setting a good one for my daughter at mealtime. I am naturally concerned about her nutritional intake, and I want to encourage her to find a healthy and balanced relationship with food. I have learned a few lessons while practicing as a dietitian, and I aim to teach these same concepts to my child along the way:

• Give your child a plate full of fabulous colors! Children love to see brightly colored items, and they are more likely to be interested in foods if the colors are vibrant and appealing. Fruits and veggies have the brightest rainbow of colors and happen to be the most nutritious foods, too! If you are making a colorful salad or vegetable appetizer for yourself, be sure to encourage your child to participate in the preparation of this nutritious meal with you (i.e. washing lettuce, scrubbing fruits, etc.)

• Show good manners at the table, and encourage Dad and other guests to do the same. Try new foods, and discourage siblings or relatives to talk negatively about foods or drinks.

• Compliment, compliment, compliment at mealtime. Children thrive on being praised for good behavior—you don’t have to reward with large or expensive gifts. Big smiles and hugs can go a long way in the world of children (and moms)!

• Healthy toddlers generally know when they are full. Recognize their ability to do so—this is a wonderful concept to be aware of for the rest of their lives. If this ability continues to stick, they will likely avoid future weight problems. Try to provide appropriate portions for everyone in the family so you don’t feel frustrated or wasteful if they can’t finish the plate.

• Avoid rewarding good behavior for your child (or yourself) with chocolate or candy, and try stickers or hand stamps (or flowers for you!). You will be setting a wonderful example for your child that food is fuel!

• If your child can not sit at the table for every meal and snack, aim for seated meals with the family at least 2-3x/day.

• Don’t talk with your mouth full of food—this is a harder habit for toddlers to learn, but they will learn more quickly with a good example set in front of them.

• Keep “hungry” pets at a distance during mealtime. My daughter has developed a serious fondness for our wonderful 3 year old yellow lab. As much as we cherish their friendship, we despise his rude table manners! He pokes in her face, licks her feet and jumps for food. Although their silliness can be cute at times, we have recognized he is setting another kind of example for her. Now the dog stays outside at mealtimes—if she wants to feed the dog or give him snacks, there is a time and place for it!

And most of all, remember that eating and meals should be a low-stress, enjoyable time in the day with your family. Remind yourself that a few good mealtime habits for you today can mean a lifetime of healthy habits for your child!

Most sunscreen products are made for children over the age of six months. Until recently the American Academy of Pediatrics advised against the use of sun block for babies under six months of age. Now they recommend:

“For babies under six months of age, sunscreen may be used on small areas of the body such as the face and the back of the hands if adequate clothing and shade are not available. For older children, test the sunscreen on the baby’s back for a reaction before applying it all over. Apply carefully around the eyes, avoiding eyelids. If your baby rubs sunscreen into her eyes, wipe the eyes and hands clean with a damp cloth. If the sunscreen burns her eyes, try different brand or try a sunscreen stick or sun block with titanium dioxide or zinc oxide. If a rash develops, talk to your pediatrician.”

Many sunscreens are made up of chemicals like phthalates and parabens. Infants and young children have proportionately more skin for the size body as compared to adults. Therefore, babies absorb higher amounts of sunscreen than older kids and it’s hard to regulate how much they’re getting. Fortunately there are sunscreens that are made without chemicals especially designed for babies. You can find them at most Natural Food stores or check out www.cosmeticsdatabase.com and click on sunscreen for a list of safe sunscreens or to check the safety of those you already own. Choose a sunscreen with the words “broad-spectrum” on the label. This means that the sunscreen will screen out both ultraviolet B (UVB) and Ultraviolet A (UVA) rays. Choose a sunscreen with a sun protection factor (SPF) of at least 15. I always choose one much higher. Try to put sunscreen on 30 minutes before going outdoors. Remember to reapply frequently, especially if your baby is playing in water. Using sunscreen is not a safety net and not a reason to stay in the sun longer.
Dehydration is a real concern for babies and they need extra care in the heat to stay cool and comfortable. A baby can’t tell you when he’s too hot or beginning to sunburn. And your baby can’t move out of the sun and into the shade without your help. Here are a few suggestions to help your summer time stay cool:

• Keep babies under six months of age out of the direct sun.
• Feed your baby frequently, with breastmilk or formula. The water content in either of these will help keep your baby well hydrated. While a little extra water is okay, be careful not to overdue it because babies may actually drink too much of it and suffer from what is called water intoxication which can cause seizures.
• Use a wide brimmed hat. If you start using hats when they are very young, most babies will tolerate it. Using a little extra distraction at first can help them get used to it.
• Select clothes that are light weight and tightly woven that covers the body. Clothes with a tighter weave protect better than clothes with a broader weave. To check the fabric weave of your baby’s clothing, hold the clothing up to a lamp or window and see how much light shines through. The less the better. Clothing made of certified organic cotton is cool, protective and more pure for baby’s extra sensitive skin.
• Use a canopy as much as possible.
• Don’t forget the UV protection sunglasses. Check for a good fit. Damaging sun rays can bounce back from sand, snow, concrete and water.
• Try to avoid peak sun hours (10am to 4pm) and save the water play for later in the evening or early morning. Sunrays can come through the clouds on an overcast day; so use sun protection if you’re going to be outside on cloudy days.
• If your baby gets a sunburn and is under 1 year of age, contact your pediatrician. They will help you to treat the burn appropriately and check the general health of your baby.

Follow these suggestions and come up with a few creative ideas of your own so that your baby and family will love your time together in the Sun!

Confucius said a lot of smart things in his day. But I’ll bet if he’d spent any time as a mother, he’d have also said: “A happy baby is a happy mommy.”

Look around any airport or mall, and you can see the relationship between what children eat and how they behave and learn. Chances are the child dangling from the light fixture ate too many swizzle sticks and malt balls.

Studies show that the relationship between behavior and learning begins with the brain. A baby’s brain triples in size by the first birthday. Since the baby’s bloodstream feeds its nutrients first to the most vital organs, the brain gets the first helpings. Mozart might help, but a developing brain craves three types of foods:

Mood Foods

The brain uses 20% of the body’s carbohydrate supply. That affects behavior and learning. Foods that contain sugars (complex carbohydrates) released into the bloodstream at a slow and steady pace are:

•Cereal and grains like oatmeal and brown rice.

•Fresh fruits like apples and oranges (fruit juices don’t provide the necessary fiber needed to release sugar over a sustained period of time)

•Veggies and Legumes, like sweet potato and lentils.

•Dairy products, like milk or yogurt (but beware of the added sugar in many flavored yogurts)

Smart Foods

Proteins are necessary for brain development, because their amino acids help your baby’s brain build neurotransmitters that carry messages from one brain cell to another – literally, the firing pistons in the brain’s engine. From birth to six months, the average baby requires 13 grams of protein daily.

•Breast milk and/or formula is the perfect choice.
•Older babies can incorporate seafood, soy products (watch for allergies), meat & eggs

Fat is good (really!)

The baby’s brain is 60% fat and it uses 60% of the total energy consumed by the infant. The right kind of fat is important too: Breast milk is rich in brain building fats such as DHA and Omega-3 fats. Other food sources include:

• Green leafy veggies
• Flax seed oil
• Salmon

Selecting Certified Organic foods to feed to your baby’s brain at this most vulnerable time in its development have immense benefits that last throughout your child’s life. This includes:

•Lowering your baby’s risk of allergies or asthma

•Decreasing exposure to toxic chemicals.

•Infants’ diets are usually restricted to a small range of foods in concentrated amounts, which puts them at a higher risk for toxic exposure.

Here are some of the foods that help to build your baby’s brain:

Broccoli, Avocados , Cantaloupe, Cheese, Brewer’s Yeast, Eggs, Peas, Spinach,Brown Rice, Asparagus,Legumes, Oatmeal, Yogurt, Bananas

How food affects your baby’s mood and brain growth varies from child to child, but if you understand how foods affect the mind and body, you can make wise choices for your entire family.

Theresa Kiene
Chief Executive Mommy
HOMEMADE BABY

1. Take The Day Off. No…really! Both professionally and at home. It’s an important ritual to establish for your special day. On your subsequent mother’s days you’ll be grateful that you did.

2. Celebrate being a family. Do something together as a family that you really want to do. Take a hike. Picnic in the park. Ask your spouse to make the arrangements and prepare and pack all the things you’ll need for a hassle free day out.

3. Take time for yourself and don’t feel guilty about it. Whatever “time to yourself” means to you – like get a massage or sleeping late — everyone else will be fine while you refresh and recharge. Remember, you cannot give what you do not have… so take care of yourself.

4. Buy a present for you. Whether it’s something you treasure as a mother like “mother’s jewelry” using your child’s name or birthstone or a pair of warm weather sandals, you deserve a present!

5. Call your own mom for Mother’s Day. You probably have a whole new appreciation of her now that you’ve become a mom. Connecting with your own mother will give you strength.

6. Celebrate your body. So what if your tummy isn’t flat and skinny jeans are out of the question? You nurtured and grew a child in your beautiful body. Regardless of whether you became a mother biologically or not, you’ve made sacrifices to become a mother. Isn’t a spa day in order?

7. To The Husbands – make her feel sexy without any strings attached. You may be surprised at the response.

8. Celebrate the “firsts.” Your child’s birth story, the first time you held your baby, the first smile. Reliving these “firsts” with your mate reminds you of how much you love your baby and your spouse.

9. A Grown Up Night Out. For some women, just having an adult conversation about something besides the latest diaper count can restore sanity.

Finally, no matter how you choose to celebrate your first Mother’s Day, take the pressure off of what you do (or what your husband does or doesn’t do!) and just focus on creating memories you can share with your friends and relatives for years to come. After all, you’ll only get one chance to experience this Mother’s Day!

Food additives are not new (originally they were made from coal tar oil) and children have been eating them for decades. So why do we care about them now?

Today our children are exposed to additives and chemicals everyday all day. Instead of the occasional candy, or special occasion pink cupcakes, children growing up in the United States are digesting chemicals from breakfast until bedtime. Multi-colored toothpaste, colored breakfast cereals, artificial whip toppings, bubble gum, liquid medicine and highly processed convenience foods in lunchboxes (can you say Lunchables?) More children are drinking soft drinks with artificial color, flavor, caffeine and aspartame. The more they have the more they crave and for a tired parent, sometimes the path of least resistance becomes the choice.

More importantly, pesticides, hormones and synthetic food additives have been shown to affect brain development, behavior and learning abilities in children. What you put in your shopping cart is more important that ever!

FOOD DYES – Listed on the ingredients label as “Yellow No. 5”, “Red #3”, etc. Dyes are used primarily to make food appear fresher than it is, or in the case of many foods made for children, to attract them with bright colors. They are used in breakfast cereals, drinks, candy, bakery goods, puddings, gelatin desserts, just to name a few. Instead, look for carrots and beets as natural coloring agents on the label.

ARTIFICIAL FLAVORINGS – Are made up of hundreds of combinations of chemicals, both natural and synthetic. A popular flavoring agent is “vanillin” also listed as “vanilla flavoring” This flavoring agent is made from the waste product of paper mills. Instead, look for “pure vanilla” on the label. MSG, salt and sodium containing agents are popular food additives. MSG has been linked to brain damage and infertility in laboratory animals and many people who eat MSG complain of headaches, chest pains and numbness. It’s primarily used to intensify flavor in meats, condiments, pickles, soups, candy and baked goods.

PRESERVATIVES – There are about one hundred preservatives which are used to prevent food from going “bad”. BHA, BHT and TBHQ are three commonly used preservatives. They may also be listed as “anti-oxidants” because they prevent the fats in food from “oxidizing” or spoiling. There are natural and beneficial anti-oxidants but they are more expensive than the synthetic versions that are currently widely used. You can find them in beverages, ice cream, candy, baked goods, soup bases, potatoes, breakfast cereals, dry mixes, enriched rice, animal fats and shortenings containing animal fats. These preservatives can cause allergic reactions and have been known to affect kidney and liver functions, brain function and may also convert other ingested substances into cancer-causing additives.

Nitrates, nitrites and sulfites, sodium benzoate, calcium propionate and citric acid are preservatives that trigger terrible symptoms in allergy sensitive kids, but for some they are deadly. Nitrates and Nitrites are used as a color fixative in cured meats, and studies have linked them to cancer. Sulfites are used for their anti-browning effects and to keep fruits and vegetables crisp longer.

SWEETENERS - Refined starches, high-fructose corn syrup and all artificial sweeteners (NutraSweet, Equal, Sweet’n Low, Sucralose, Acesulfame-K) not only rob your children of their health, but artificial sweeteners have been linked to brain damage, MS, Lupus and other central nervous disorders. Excessive sugar intake in children is also a contributing factor to our current childhood obesity epidemic.

As the primary grocery shopper, you are the most important person in your family’s health. By reading labels and selecting wisely, you can protect your family and affect the sales of more wholesome foods.