big kids Archives - Page 4 of 10

What You Need to Know this Flu Season

January 26, 2016 by Kelley Leave a Comment

Ever since my oldest son got the flu twice in three years despite being vaccinated, I go on high alert for news about “flu activity” come late January, when the virus typically starts to ramp up in the northeast. The flu is no joke—kids with a history of asthma or other respiratory issues are at high risk for pneumonia with the virus. Even my healthy son was listless, coughing, and had an around-the-clock 103-degree fever for a straight week.

Vaccine scientists predict what flu strain will be most prevalent from year to year and design a formula accordingly, so even the experts don’t know until the virus peaks how effective each season’s shots have been. Here’s what we know so far—and how we can help keep our kids as protected as possible.

1. This flu season looks mild—so far. As of last week, overall flu cases are low compared to recent years. Just three states—Maryland, Massachusetts and North Carolina—reported “widespread” flu activity across the state, and cases were “minimal” or “low” in 47 states. This time last year, only 17 states had minimal flu activity. Last flu season, the estimated number of flu-associated hospitalizations of 970,000 people in the United States was the highest ever during a single season, according to the Centers for Disease Control and Prevention. Many epidemiologists point to this winter’s warmer temperatures thus far as a partial explanation: Flu tends to circulate fastest in cold, dry conditions.

2. This year’s vaccine seems like a good match. The flu could be suffering from an even more formidable opponent than warm, humid conditions: a well-matched vaccine. Last year’s formula didn’t include coverage against the flu strain that wound up predominating for the better part of 2014-15. The 2015-16 vaccine covers either three or four strains of the flu, including the influenza A virus that’s striking people in greatest numbers thus far.

3. It’s not too late to get vaccinated. It takes about two weeks for the vaccination to set in, and since flu tends to peak in February and last through May, getting immunized now will cover you through the heart of sick season. While the vaccine isn’t 100 percent effective, it’s definitely your bet shot at either preventing the virus or shortening its severity and duration. I continue to vaccinate my kids even though my one son—for reasons doctors can’t definitively explain—has had an unlucky track record. Barring certain medical conditions, everyone 6 months and older should be vaccinated. Want to find the most convenient place to get your shot (or mist)? Check out this handy, searchable map. Most insurance plans cover shots in full, but vaccines are less than $50 (and at places like Costco, quite a bit less than that) out of pocket.

4. Good hygiene is as important as immunization. Getting kids in the habit of washing their hands—with regular soap—when returning home and just before eating can provide great defense. Keep alcohol-based hand sanitizer in your bag and the car and use a squirt after you’ve been in a well-trafficked place like the mall, a museum, or the library. And if they are hacking or feverish, do others a solid and teach them to cough into their elbows, even after the worst of their symptoms subside. Just as vaccines are as much a public service as personal protection, so are good hygiene habits.

5. If you suspect the flu, see a doctor right away. If your child runs a persistent fever, has headaches, is coughing, and/or feeling generally achy and unwell, flu is a possible culprit (even if he or she has been vaccinated). Make an appointment with the doctor sooner than later, since they can test for the flu easily and quickly. Once the flu is diagnosed, you can take extra care to keep your sick child away from siblings and other kids until their fever and symptoms subside; and if he or she is high risk for pneumonia or other complications, the doctor can possibly start your child on an antiviral medication that can reduce the flu’s duration and severity. But in most cases, ibuprofen or other fever-reducing medications (as well as plenty of rest, liquids, patience, and fun movies) will see sick kids—and tired parents—through a bout. For more ideas for keeping children comfortable during illness, check out HHK’s Sick Day Survival Kit.

photo credit: Influenza via Photo Pin, cc

When Risky Toys are the Rage

January 13, 2016 by Kelley Leave a Comment

About every three years, my orthopedic surgeon husband pulls on-call duty on Christmas Day at the children’s hospital where he works. Well, a few weeks ago, his turn came around again; and while the rest of us munched on cinnamon buns in our PJs and tinkered with new gifts, he was busier than ever, thanks to one small, sleek item that just about every big kid had to have this year: the hoverboard. Of the six fracture consults he did that day, four were for hoverboard injuries. In total, he treated two elbow fractures and one wrist fracture (from falls), and one hand fracture (from getting a finger stuck in a wheel). Two of these incidents—an elbow fracture and the lacerated hand—required surgery.

This probably isn’t the first time you’ve read about the dangers of hoverboards, which have also been reported to catch on fire while charging or in use. So I’ll be brief with the advice I learned from the Consumer Product Safety Commission’s website. Hoverboarders should: wear a helmet, knee and elbow pads, and wrist guards; avoid riding near traffic; charge and store their boards in an open, dry area away from flammable items; and let the device cool for an hour after riding and before charging. They should also be at least 16, according to the American Academy of Pediatrics (California has a state law requiring it).

But all the hoverboard brouhaha has made me think of a larger conundrum about limit setting when it comes to child’s play. Recently, there’s been a backlash on being too vigilant in this regard, and bestselling books (Wendy Mogul’s excellent Blessing of a Skinned Knee) and many lauded articles (see “The Overprotected Kid” in The Atlantic) have argued that our obsession with safety (and more largely, well-being) could be spawning a too-timid generation. And yet, the high-tech toys of today tend to carry more risks—physical and emotional—than the simpler playthings of the 70s and 80s. Vehicles and ride-ons were powered exclusively by our leg muscles, not motors and hydraulics. Video games featured pixelated animals, not amazingly life-like violence. If you want to allow your kids to try out the “hot” new toy and yet want to protect them from winding up in the E.R. (or worse) on Christmas Day, where—and how—do you draw the line?

That line will be different for everyone, and often depends on the age and maturity of your child. But here are four common-sense guidelines I’ll be trying to follow in 2016 and beyond, courtesy of the CPSC, the AAP, and Safe Kids Worldwide.

Don’t ignore recommended age and size ranges. On this note, I am hugely guilty. I’ve bought countless two-year-olds Melissa and Doug puzzles meant for ages 3 and up, and haven’t thought much about allowing my 70-pound second grader to bounce around on a pogo stick intended for children 60 pounds or lighter. The fact is, age and size recommendations aren’t determined on corporate whimsy; they are regulated by the CPSC, which is an independent federal agency tasked with protecting the public against injury and death associated with toys and other products. If there are no age requirements listed, do some research online and speak with a trustworthy local toy dealer about recommendations.

Buy from known and trusted retailers. All toys sold to kids ages 12 and under in the U.S. are subject to CPSC regulation—in theory. Kiosks, pop-up shops and some shady websites often sell illegally imported toys that aren’t subject to federal safety standards, and should be avoided.

Read—for real—the instructions. We have become—and our kids were born—a point-and-click generation, and we’ll often try things out before sitting down to read the fine print. But instructions are included in the box—or, hopefully, in an easily accessible online site—for a reason. We should all be taking a few minutes (or more) to sit down with our kids and go over safety and usage instructions for new playthings, and enforce non-negotiable rules (and consequences) about following them. When you catch a child without the requisite helmet, or charging a gadget incorrectly, or mouthing something potentially toxic, that might mean the toy goes away for a time period.

Download a toy recall app. It’s hard enough to check your kid’s school’s online calendar; odds are low that you’ll be surfing toward the CPSC website very often. But if you download the Recalls Pro app on your phone, you can create a watch list of toys you own or are thinking of purchasing.

Photo credit: Urban Wheel via Photo Pin, cc

Healthy New Year’s Resolutions for Kids

December 29, 2015 by Kelley 1 Comment

In late December, on one of the family walks we try to do around our local pond every weekend, my husband and I share our New Year’s resolutions with our kids—and prompt them to share theirs. But usually, little boys’ resolutions are either overly specific (“I won’t trip my little brother near that big rock again”) or overly broad (“I will be good”). But this year I will be able to provide some guidance, courtesy of the American Academy of Pediatrics, who recommends these ideas for preschoolers through high schoolers.

Preschoolers

I will clean up my toys by putting them where they belong.
I will let my parents help me brush my teeth twice a day. I will wash my hands after going to the bathroom and before eating.
I will help clear the table when I am done eating.
I will be friendly to all animals. I will remember to ask the owners if I can pet their animal first.
I will be nice to other kids who need a friend or look sad or lonely.
I will talk with my parent or a trusted adult when I need help or am scared.

Kids, 5 to 12 years old

I will drink reduced-fat milk and water every day, and drink soda and fruit drinks only at special times.
I will take care of my skin by putting on sunscreen before I go outdoors on bright, sunny days. I will try to stay in the shade whenever possible and wear a hat and sunglasses, especially when I’m playing sports.
I will try to find a sport (like basketball or soccer) or an activity (like playing tag, jumping rope, dancing or riding my bike) that I like and do it at least three times a week!
I will always wear a helmet when riding a bike, scooter or skateboard.
I will wear my seat belt every time I get in a car. I’ll sit in the back seat and use a booster seat until I am tall enough to use a lap/shoulder seat belt.
I’ll be friendly to kids who may have a hard time making friends by asking them to join activities such as sports or games.
I will always tell an adult about any bullying I may see or hear about to help keep school safe for everyone.
I will keep my personal information safe and not share my name, home address, school name or telephone number on the Internet. Also, I’ll never send a picture of myself to someone I chat with on the computer without asking my parent if it is okay.
I will try to talk with my parent or a trusted adult when I have a problem or feel stressed.
I promise to follow our household rules for videogames and internet use.

Kids, 13 years old and older

I will try to eat two servings of fruit and two servings of vegetables every day, and I will drink sodas only at special times.
I will take care of my body through physical activity and eating the right types and amounts of foods.
I will choose non-violent television shows and video games, and I will spend only one to two hours each day – at the most – on these activities. I promise to follow our household rules for videogames and Internet use.
I will help out in my community – through giving some of my time to help others, working with community groups or by joining a group that helps people in need.
When I feel angry or stressed out, I will take a break and find helpful ways to deal with the stress, such as exercising, reading, writing in a journal or talking about my problem with a parent or friend.
When faced with a difficult decision, I will talk about my choices with an adult whom I can trust.
When I notice my friends are struggling, being bullied or making risky choices, I will talk with a trusted adult and attempt to find a way that I can help them.
I will be careful about whom I choose to date, and always treat the other person with respect and without forcing them to do something or using violence. I will expect to be treated the same way in return.
I will resist peer pressure to try tobacco-cigarettes, drugs or alcohol. I will also avoid the use of e-cigarettes.
I agree not to use a cellphone or text message while driving and to always use a seat belt.

See more at AAP.com. And best wishes to all of our phenomenal followers for a healthy and happy 2016! Thanks so much for your support.

5 Kids’ Health News Stories of 2015

December 23, 2015 by Kelley Leave a Comment

Unless you’ve been living under a rock, you know that 2015 was packed with big, debate shaping events, both here and abroad. In the global grand scheme of things, everyday kids’ health news may seem relatively unimportant, but to parents, good pediatric research—especially when paired with good, actionable advice—can lead to life altering positive changes. (Which is why I created this blog in the first place!) Here, I’m sharing the five, kids’ health headlines from 2015 that most fascinated—and in some cases, inspired—me.

1. Measles isn’t going away.

What started with a bout of measles among kids at Disneyland in December ballooned into a multi-state outbreak, affecting more than 100 kids in January alone. The CDC is “very concerned” about the possibility of an even larger outbreak down the road, says Tom Frieden, director of the Centers for Disease Control (CDC).

Besides being seriously dangerous, potentially leading to pneumonia, encephalitis, and even death, the problem with measles is that its one of the most contagious viruses there is. Measles spreads through the air when an infected person coughs or sneezes, and 90% of the people around an infected person will catch it if they aren’t protected, according to the CDC. So, talk to your pediatrician to make sure your children’s shots are completely up-to-date, and if your infant is too young for a vaccine, make sure he or she doesn’t come into contact with infected children.

2. Pets make for healthier kids.

In case your kids needed any more fodder for their case for a fluffy new friend: Mounting research shows that having animals in or around the house can lead to big health benefits for growing immune systems and developing brains. In November, Swedish scientists published data on one million children that found that dog exposure during infancy was associated with a 13% lower risk of asthma in school-age children, while farm animal exposure was linked to a 52% risk reduction. Separately, CDC-funded researchers discovered that kids with dogs, specifically, were less anxious than their peers, even after controlling for family income, age, gender, and other variables. Pets may be hard work, but it appears they give back more than companionship.

3. Big kids are seriously sleep deprived.

Think you’re tired? In August, the CDC revealed that 2 out of 3 high school students get less than the recommended eight hours of sleep per night for their age group. Too-early school start times are partially to blame: The average start for middle and high schools is 8:03, which many sleep experts believe is out of sync with adolescent sleep cycles. But screen-based gadgets may be the worst culprit: A Norwegian study of 10,000 teens found that more than 90 percent of girls and 80 percent of boys use a cell phone in the hour before bed, a practice that’s been strongly linked in recent research to thwarted sleep (the blue light can trick the brain into thinking it’s daytime). If your children own gadgets, consider putting the phones and pads to sleep in a different room than them, and be sure to revisit the National Sleep Foundation’s guidelines on how long children of different ages should snooze: it’s 10 to 13 hours per day for preschoolers, nine to 11 for kids between ages 6 and 13, and eight to 10 hours for teens.

4. Cutting back on a little sugar goes a long way.

If you had to choose just one healthier habit to adopt for your family this year, clearing the kitchen of too-sweet snacks may be your best bet. Endocrinologists at the USCF Benioff Children’s Hospital in San Francisco showed that lowering overweight kids’ sugar intake dramatically boosted their health—in just 10 days. Even without changing the amount of calories they were consuming or exercise they were doing, children who cut out almost all sweetened foods were able to improve their levels of blood sugar, cholesterol, fasting glucose and insulin (all markers for diabetes). They also reported feeling less hungry. Need inspiration? Print out these easy ways to cut back on sugar from nutritionist Dana White, R.D., here and post on the ‘fridge.

5. Beware of “overvaluing” kids.

It seems intuitive to tell kids how special they are, but a new study adds to growing evidence that this could do more harm than good. In the first prospective study of its kind, scientists from Ohio State University and the University of Amsterdam surveyed families four times over one-and-a-half years to see if they could identify which factors led children to have inflated views of themselves. They found that kids of parents who “overvalued” them—thought they were more special than others—developed narcissistic behaviors later on. (The full report is an interesting read: In order to measure parental overvaluation, researchers asked parents, among other questions, whether their 8- to 12-year-olds are familiar with not only real historic people, like Neil Armstrong, but also fictional ones, like “Queen Alberta.” As you might have guessed, quite a few parents held firm that their little Einsteins knew all about “Queen Alberta.”)

Rather than convincing yourself and your kids’ of their greatness, researchers recommend greater “parental warmth”: simply letting kids know, often, how much you love them. This leads to high levels of much healthier self-esteem, without the narcissism. The difference? “People with high self-esteem think they’re as good as others, whereas narcissists think they’re better than others,” says study co-author Brad Bushman, Ph.D.

Holiday Goal #3: Be Kinder to Yourself

December 11, 2015 by Kelley Leave a Comment

As we go full-steam into the busy holiday season, we’re featuring guest posts from three wellness professionals who specialize in helping parents feel more centered and energized. On January 23, coaches Cory Halaby and Molly Maguire Shrewsberry and nutritionist Stacy Kennedy are also leading the Wellesley Wellness Retreat, where they’ll teach moms strategies for self-care and managing family life all year long. If you live anywhere near the Boston area, register now for the morning program as well as yoga, private coaching sessions, nutritional counseling, and massage in the afternoon. It’s sure to be a motivational and relaxing day.

In the final post of the week, wellness coach Molly Shrewsberry reminds us to be kind to just about the last person on our minds this month: ourselves. Molly is a health and wellness coach and creator of Love Well Live Well, a blog platform focused on the role of self-love and its impact on overall health and wellness.

During the holidays we tend to be extra hard on ourselves. The expectations we set are high: mailing out the perfect card, starting new traditions, attending every event we are invited to (and making sure we bring a delicious dish), finding meaningful gifts for all on our list, and creating a blissful atmosphere filled with nothing but positive, happy memories for our children.

These unrealistic expectations often end with disappointment, mixed with more than a few moments of guilt, negative self-talk, guilt, comparing, stress, irritation—and did I mention guilt?

This year, instead of giving into the madness, why not focus instead on giving yourself the gift of self-compassion. Parenting is hard work everyday, but extra challenging during the holidays. You are doing an amazing job…no matter how many things haven’t seemed to go your way or how long your to-do list is.

And when it comes to gifts for other people, let me simplify it for you: When it comes down to it, YOU are what people—in particular, your kids—want for the holidays. Spending time with mom and dad is more important to them than the toys on their list (as much as it doesn’t seem that way!) Don’t believe me? Watch this video. It’s a tear-jerker and great reminder.

As an added bonus, when you give yourself a break—and focus on things you need to do to be, above all, present and happy—you give the gift of modeling self-compassion for your kids. There’s nothing better than that.

How to start being more compassionate to yourself this month? Dr. Kristin Neff, the self-compassion guru, breaks this down to three elements.

1. Self-Kindness: “Self-compassion entails being warm and understanding toward ourselves when we suffer, fail, or feel inadequate, rather than ignoring our pain or flagellating ourselves with self-criticism.” Be gentle with yourself, like you would someone close to you. If your friend told you she wasn’t going to mail out holiday cards, you wouldn’t make her feel ashamed about it. Remind yourself that you are doing the best you can.

2. Common Humanity: Parenting is filled with inadequacies and they tend to be over-exaggerated during the holidays. Not to mention the childhood memories and feelings that come up. The good news is that you are not alone! Everyone struggles and nobody is perfect. It’s what makes being human so amazing. Getting in touch with a friend who can relate will take you out of your “everyone else is perfect” mentality and bring you back to reality. I love laughing with friends about our shortcomings and mistakes. Friends also help to bring perspective. Do you really have it so bad? With the busyness, it’s easy to lose sight of what we really want to gain from the holiday season. It’s helpful to step back and think, “What do I want my children to look back and remember from the holidays?” I’m guessing it won’t be toys and a stressed-out mom!

3. Mindfulness: Mindfulness is a beautiful balance of acknowledging your feelings, but not focusing on the negative. Being mindful makes it easier to acknowledge your feelings and negative self-talk, realize you are not alone and remember the steps to be kind to yourself.

Now, you that you know the three components of self-compassion, here’s how to implement it into your life this month. When you’re exhausted, have a to-do list a mile long and have just yelled like a crazy person at your kids (again) for fighting and not listening to you, find a quiet few minutes and try this Self-Compassion Break Exercise: Realize this is a moment of suffering that is painful; remember suffering is a part of life; and then put your hands over your heart and feel the warmth of your hands on your chest.

With your hand over your heart, say to yourself phrase or two along the lines of “may I be kind to myself.” Here is one a loving-kindness meditation to try:

May I be filled with love.
May I be well.
May I be peaceful and at ease.
May I be happy.

It’s amazing how things shift when we are as compassionate to ourselves, as we are with others.

Here’s to a self-compassionate, loving and accepting holiday…. however it may turn out!

—Molly

To find out more about the Wellesley Wellness Retreat and register yourself or a loved one, go to the website here. The event will be on January 23, with morning and afternoon sessions.

Holiday Goal #2: Fill Up on Feel-Good Foods

December 9, 2015 by Kelley Leave a Comment

As we go full-steam into the busy holiday season, we’re featuring guest posts from three wellness professionals who specialize in helping parents feel more centered and energized. On January 23, coaches Cory Halaby and Molly Shrewsberry and nutritionist Stacy Kennedy are also leading the Wellesley Wellness Retreat, where they’ll teach moms strategies for self-care and managing family life all year long. If you live anywhere near the Boston area, register now for the morning program as well as yoga, private coaching sessions, nutritional counseling, and massage in the afternoon. It’s sure to be a motivational and relaxing day. Consider it a holiday gift to yourself—and your loved ones.

Today, I got some major motivation from Stacy Kennedy, MPH, RD, a nutritionist at Dana Farber-Brigham and Women’s Cancer Center in Boston as well as a licensed personal trainer and fitness instructor. Stacy is featured in the award-winning documentary, Fat, Sick and Nearly Dead and works as the nutritionist for its affiliated company, Reboot with Joe. While many of us think of this month as a free pass to indulge in the snacks and sweets of the season, Stacy makes a case for trying to eat healthier than ever. Here are her top-four strategies—and some delicious nourishing recipes.

Hydrate with herbs. Choose a calming herbal tea over that extra cappuccino. Excessive caffeine can ramp up heart rate and contribute to feeling stressed and jittery. Herbal teas like ginger and lemon or chamomile help warm you up, keep you hydrated, and may exert calming effects.

Go for greens. Magnesium rich foods like kale, Swiss chard, collards and mustard greens can all help to regulate metabolism and stress hormones. Try a Roasted Pumpkin Salad, Green Smoothie, or Hearty but Healthy Soup.

Pick potassium. Foods naturally high in potassium like bananas in this Cinnamon Chai Protein Smoothie, avocado in these Fresh Veggie Enchiladas, sweet potato like these simple, tasty “fries”, and winter squash in this Harvest Cinnamon Spice Juice can help keep blood pressure in check.

Sip while shopping. Bring a juice or smoothie to sip on while shopping, and eat a healthy snack before heading out to work, errands, or your third holiday pageant of the week. Whether you’re shopping or attending one of the many events sprinkled throughout the season, there are rich and extreme calorie laden snacks everywhere. The fuller on nutrients you are, the better you’ll feel; more energized and resilient to resist temptation or at least make wise choices.

—Stacy

To find out more about the Wellesley Wellness Retreat and register yourself or a loved one, go to the website here. The event will be on January 23, with morning and afternoon sessions.

Holiday Goal #1: Find Real Joy

December 7, 2015 by Kelley Leave a Comment

As we go full-steam into the busy holiday season, we’re featuring guest posts from three wellness professionals who specialize in helping parents feel more centered and energized. On January 23, coaches Cory Halaby and Molly Shrewsberry and nutritionist Stacy Kennedy are also leading the Wellesley Wellness Retreat, where they’ll teach moms strategies for self-care and managing family life all year long. If you live anywhere near the Boston area, register now for the morning program as well as yoga, private coaching sessions, nutritional counseling, and massage in the afternoon. It’s sure to be a motivational and relaxing day. Consider it a holiday gift to yourself—and your loved ones.

This first guest post is by Cory Halaby, a yoga and meditation instructor and owner of Within Life Coaching. Learn more at her website.

The holidays are upon us! How are you doing? If you’re a mother of young children you might still be acclimating yourself to the role of show-runner and executive producer of your family’s holiday spectacular. You’re now in charge of allocating your limited resources (time, money, and effort) to things like gifts, decorations, holiday cards, hospitality, charity, travel, family time, social events, school pageants, religious observance, etcetera. You are shaping your growing family’s traditions, memories and values. No pressure, though. Just good cheer!

If at any point you feel overwhelmed, sleep deprived, or dangerously disconnected from your sense of humor, I have an simple centering exercise to offer. Set aside 10 or 15 minutes—if you’re honest with yourself, you know you can find them—and squirrel yourself away in a quiet spot. Stash away your phone and grab a pen and three pieces of paper. Write a heading at the top of each page:

PEACE during the holidays makes me think of….

JOY during the holidays makes me think of…

LOVE during the holidays makes me think of…

Then, using the prompts you’ve written, do a “quick-write”—meaning, write anything that occurs to you, stream of consciousness style, for 3-5 minutes without stopping.

Don’t worry about spelling, grammar, sounding smart, or even making sense. Unlike most writing, the goal here isn’t to express your ideas. The purpose of quick-writing is to discover the raw material of your own thoughts with no editor or filter. Nobody will read them but you. And you can toss them out when you’re done.

As you write, focus on holiday memories you associate with peace, love and joy, as well as ideas for this season and future years.

For some reason, long-hand writing works better than ruminating in your head. Usually, once you start writing, thoughts you didn’t know were there start to turn up on the page. You might be surprised to learn that you associate “peace” with pjs and a new book on Christmas morning, or “joy” with plotting with your cousins to sneak extra chocolate, or “love” with the photos in your grandparents’ living room.

When you put your pen down, take a moment to dwell in the feelings of peace, love and joy themselves.

From this peaceful place, take a fresh look at your lists and plans for the weeks to come. If there are items that stand out now in sharp contrast the those feelings of peace, love and joy, you have my permission to drop them.

If you find one or two meaningful ideas to add to your list, like playing more music or reaching out to someone in need, go ahead. You’re in charge.

Most likely, you’ll discover more space for peace, love and joy in the special moments you’ve already got nestled up your little elf sleeve.

Whatever you do or don’t do during these short days and long nights, check in often with the feelings of peace, love and joy and let them guide you like your own personal North Star.

And try to get enough sleep.

—Cory

To find out more about the Wellesley Wellness Retreat and register yourself or a loved one, go to the website here. The event will be on January 23, with morning and afternoon sessions.

Go-to Weeknight Dinners

December 3, 2015 by Kelley Leave a Comment

Recently, a friend asked if I’d scout around for some foolproof weekday dinner recipes and post about it. Mission accepted: Tasteless, thrown-together meals on a busy Monday are the worst. First, I polled around about typical aversions and preferences (turns out my kids aren’t uniquely averse to “mushy, saucy things”). I also chatted up fellow parents, who, almost universally, place a premium on recipes that are easily adaptable to picky or adventurous tastes. Then I collected, tried and tweaked recipes, including favorites of mine and HHK advisory board members. The finalists are here: Six, rock-solid recipes that can serve as a foundation for dozens of school-night meals. I know I’m not splitting the atom here. But these just work.

CLASSIC ROAST CHICKEN
In terms of taste and ease, no preparation beats Ina Garten’s from her first book, Barefoot Contessa. I’ve adapted it so you aren’t running to the grocery for non-essential, obscure ingredients on a Tuesday. If you have a larger family or have some dark meat lovers, like me, buy an extra pack of drumsticks or wings, salt and pepper them and cook them on a baking sheet in same oven as the chicken for the final 45 minutes of cooking.
Ingredients:
1 (5 to 6 pound) roasting chicken
salt to taste
pepper to taste
1 lemon, halved
1 head garlic, cut in half crosswise (OR several shakes powered garlic)
2 tablespoons (1/4 stick) butter, melted
1 large yellow onion, thickly sliced
To Make: Preheat the oven to 425. Remove the chicken giblets and rinse and dry chicken. Liberally salt and pepper the inside of the chicken. Stuff the cavity with the lemon and garlic. Brush the outside of the chicken with the butter and sprinkle again with salt and pepper. Tie the legs together with kitchen string (if you have) and tuck the wing tips under the body of the chicken. Sprinkle onions in a roasting pan and place the chicken on top. Roast the chicken for 1 1/2 hours, or until the juices run clear when you cut between a leg and thigh. Remove the chicken and cover with aluminum foil for about 20 minutes. Slice the chicken onto a platter.
Simple menu: Chicken slices or leg/wing pieces + carrot sticks (roasted or cold) + quick drop biscuits
Adventurous variation: Shredded chicken + butternut squash chunks (oiled, salted, spread on cookie sheet, and roasted in same oven as chicken for last 25 minutes of cooking) + penne with garlic salt

FISH TACOS
HHK advisor Dana White, R.D., developed this recipe, simplified here, for the Food Network. Feel free to sauté fish in two Tbsp. oil if you prefer that to oven-cooking. Put toppings in small bowls on the table—children love to build their own tacos.
Ingredients:
1 1/4 pound cod (OR tilapia or any other firm white fish) cut into 16 pieces
1 cup all-purpose flour for dredging
1 1/2 cups of panko breadcrumbs
2 eggs, lightly beaten
salt to taste
pepper to taste
1 tablespoon canola OR vegetable oil
8 small corn or flour tortillas, warmed in microwave or oven
Nonstick cooking spray
one lime, quartered
choice of toppings (see below)
To Make: Preheat oven to 450-degrees. Place a wire rack over a baking sheet and spray with nonstick cooking spray. Place flour, eggs and panko in a 3 shallow dishes and season with salt and pepper. Dredge fish in flour, then egg and then breadcrumbs; transfer to wire rack. Drizzle with canola oil and bake for 20-25 minutes until golden, turning once. Serve with tortillas, toppings, and limes to squeeze over everything.
Simple menu: Shredded or diced chicken + supermarket salsa + shredded cheese + thinly sliced green cabbage + white or brown rice
Adventurous variation: Fish + mango salsa (1 cup combined diced mango, red pepper, and cucumber) +thinly sliced cabbage + sour cream or plain greek yogurt + white or brown rice

MAPLE-CANDY PORK
Of all the recipes in Jenny Rosenstrach’s useful Dinner: A Playbook, this seems to be a homerun with everyone. It’s also a good way to ease pork into the dinner rotation. You don’t really use candy in the recipe, but you don’t have to tell your kids that.
Ingredients:
4 boneless center-cut pork chops
1/3 cup maple syrup
3 Tbsp. canola oil
1/4 cup soy sauce
1/4 cup rice wine OR apple cider vinegar
1 garlic clove, halved, OR a shake or two of powdered garlic
To Make: Place the pork chops in a re-sealable plastic bag. Add the maple syrup, canola oil, soy sauce, rice wine vinegar, and garlic. Marinate anywhere from 1 hour to overnight.When ready to cook, preheat the oven to 450. Remove the chops from the marinade and pat dry with paper towels, removing any garlic slices. Place the chops on a foil-lined rimmed baking sheet and bake, flipping once halfway through, for 15 to 20 minutes, until firm but not hard.
Simple menu: Pork + buttered egg noodles + applesauce cups
Adventurous variation: Pork + white or brown rice + canned black beans, rinsed and sautéed for 5-10 minutes with finely diced onion (green, red, or yellow)

PERFECT POT ROAST
My sister Julie, a former professional chef and the best home cook I know, passed along this recipe when I first became a mom and was working full-time. Including all the ingredients here is your best bet, but I’ve made it without bay leaves and wine without a problem. This is a slow-cooker recipe but you can use a Dutch oven, too.
Ingredients:
1 3-pound boneless chuck roast
1 1/2 tsp. house seasoning (mix together salt, pepper and garlic powder)
1/4 c. canola OR vegetable oil
1 yellow onion, thinly sliced
2 bay leaves (can omit if you don’t have)
3-4 beef bouillon cubes, mixed in 1/2 cup water OR 1/2 cup beef stock
2 garlic cloves, crushed OR 1 Tbsp. garlic paste
1 can mushroom soup or stock
1/4 cup white wine
To Make:
Sprinkle house seasoning on all sides of roast and sear each side in medium-hot pan coated with oil. Place in slow cooker, scatter onions on top. Whisk together bouillon/stock, garlic, soup and wine. Pour on top of roast and scatter bay leaves around. Cook on low for 6-8 hours or high for 3-4 hours, until roast is easy to slice and at 150-160 degrees internal temperature.
For simple tastes: Sliced pot roast + oven-blasted broccoli + homemade french fries (heat oven to 450, slice two baking potatoes into long, 1/4-inch wide strips, soak for 10 minutes in bowl of water and pat dry, toss with canola or vegetable oil and liberal shake of salt, and roast on foil -covered baking sheet for 20-25 minutes)
For more adventurous eaters: Mix shredded pot roast + sautéed veggie mix (thinly sliced pepper, onion, and carrots, tossed continuously for five minutes with oil on medium-high heat on stove) + 1/2 cup cashews + 2 cups cooked quinoa or couscous

CONFETTI SALAD
Adapted from cookbook author Ricki Heller, my new favorite salad tastes even better for lunch the next day, and can be broken up into healthy components for kids whose food can’t “touch.”
Ingredients:
1 whole napa cabbage, washed, trimmed, and sliced thinly on the diagonal
1 cup cooked and shelled edamame or stringless, chopped sugar or snap peas
2 cups rainbow/vegetable fusilli or rotini pasta, cooked and cooled
1 carrot, grated
1/3 cup toasted pine nuts
1/3 cup olive oil
1/4 cup honey
1/4 cup champagne, apple cider or white vinegar
1 Tbsp. soy sauce
1 Tbsp. toasted sesame oil (best) or canola/vegetable oil
1 very small onion, grated on the finest holes of your grater (it should almost liquefy)
1 clove garlic, crushed or 1 Tbsp. garlic paste
To Make: Toss the vegetables, pine nuts, and pasta in a large salad bowl. In small, separate bowl, whisk together last seven ingredients and drizzle over salad.
For simple tastes: Separate pasta, edamame or peas, and diced ham, chicken or turkey on the side (separate on plate)
For more adventurous eaters: Serve confetti salad as is.

TURKEY MEATBALLS
This healthier alternative to beef, courtesy of Dana White, R.D. for the Food Network, is made super-tasty with a few tricky add-ins. Make extra and freeze for a quick protein source for any dinner.
Ingredients:
1 pound ground turkey
1 large egg, beaten
2 tsp. panko bread crumbs
2 Tbsp. traditional bread crumbs
1 Tbsp. prepared pesto
Salt and pepper to taste
Olive oil to taste
To Make: Preheat oven to 375. Line a baking sheet with parchment paper. In a large bowl, combine ground turkey, egg, both bread crumbs, and pesto. Season with 1⁄2 teaspoon each salt and pepper. Mix well and form into 16-18 1-ounce balls. Transfer to lined baking sheet, brush with olive oil and bake for 20 minutes, turning once.
For simple tastes: Meatballs + spaghetti + favorite jarred sauce (optional)
Adventurous variation: Meatballs + 2 cups rice of couscous + diced cucumbers + dollop of hummus and/or greek yogurt + shake of paprika, salt, pepper to taste

How to Comfort Kids with Colds

November 24, 2015 by Kelley Leave a Comment

If you have a child older than 9 or 10, you might remember a day when drugstore shelves were lined not only with cold medicines for kids, but formulas for babies—teeny little dropper bottles packing decongestants, cough suppressants and other ingredients. That changed in 2008, when the FDA issued an advisory against giving cold medicine to kids under 2. The AAP followed with an even stauncher stance: “Over-the-counter cough and cold medicines do not work for children younger than 6 years and in some cases may pose a health risk.”

These days, you’ll be hard-pressed to find a pediatrician who advocates medicating garden-variety viral colds in kids of any age. It’s nice to be advised against wasting any more money than I usually do at CVS, but at the same time, I’m left with a helpless feeling as the boys sneeze, sniffle, and cough their way to sleep. So I reached out to Drs. Julie Kardos and Naline Lai, the Philadelphia-based pediatricians behind Two Peds in a Pod and advisory board members for Happy Healthy Kids. With kids of their own at home and an office full of congested kids at work, they know what works, and what’s a waste of time. Here’s their advice for what really helps children with colds feel better.

DURING THE DAY…

Encourage rest and naps. “Parents are often worried that kids will feel as miserable as we do with a cold,” say Drs. Kardos and Lai. “But, unlike adults, it’s not a big deal to let them sleep during the day.” And that’s what they should do. Rather than push kids who have more than a little sniffle, let them stay home and rest for a day or two. Waking up several times during the night because of annoying cold symptoms causes sleep deprivation which can make for a crankier kid. Naps help restore sleep and mood.

Hydrate well. Give kids with colds a bit more than they normally drink. Fluids help the body flush out germs, thin out mucus, and replace fluids lost from cough and fever. For sore throats, acidic fruit juices can be irritating, “but frozen Slurpies actually taste great,” say the docs (for more sore throat advice, see this Two Peds in the Pod post).

HHK note: My kids love these watermelon slushies when they are sick. To make: Place 1 cup of seeded watermelon chunks in the freezer for at least 30 minutes. Place in a blender with cold water and a tablespoon of honey. Blitz and serve.

Ease up on screen rules. “Distraction helps discomfort, and it’s (really!) okay to let kids watch some movies during the day. Relaxing on the couch takes a kid’s mind off of annoying cold symptoms.”

AT BEDTIME…

Start a warm bath or shower. A nice, steamy bath or shower always helps clear the head and may even help drain the nose.

Use saline or suction. A quick mist of saline spray into kids’ noses before bed—and maybe an extra pillow or two and a box of tissues—can be just the thing to clear congestion before they fall asleep. For infants, help them blow their noses by using a bulb suction. However, be careful: Over-zealous suctioning can lead to a torn-up nose and an overlying bacterial infection. Use a bulb suction only a few times a day.

HHK note: Not all children are fans of feeling the spray tickle their noses, but for some reason, the colorful bottle and fun grape and orange scents of Boogie Mist helps sweeten the deal.

Run a cool-most humidifier in their bedrooms.

Moist airs helps unclog stuffy noses and soothe dry-throat coughs. Cool is safer than warm: In case anyone falls on the humidifier while stumbling to your bed or the bathroom in the middle of the night, there’s no risk of a scalding injury.

HHK note: My boys loved picking out their favorite “pet” among Crane’s cute animal-themed humidifiers (choose from a frog, duck, owl, dog, elephant (here) or many others), and they are easy to clean.

Easy Ways to Cut Back on Sugar

November 11, 2015 by Kelley 2 Comments

Is a calorie just a calorie? Maybe not, especially when it comes to kids’ health. An eye-opening new study led by endocrinologists at the USCF Benioff Children’s Hospital in San Francisco showed that lowering overweight kids’ sugar intake, specifically, dramatically boosted their health—in just 10 days. Even without changing the amount of calories they were consuming or exercise they were doing, children who cut out almost all sweetened foods were able to improve their levels of blood sugar, cholesterol, fasting glucose and insulin (all markers for diabetes). They also reported feeling less hungry.

“This study definitively shows that sugar is metabolically harmful not because of its calories or its effects on weight; rather sugar is metabolically harmful because it’s sugar,” said lead author Robert Lustig, MD. “This internally controlled intervention study is a solid indication that sugar contributes to metabolic syndrome, and is the strongest evidence to date that the negative effects of sugar are not because of calories or obesity.”

A lot of us would say our kids don’t really have a “sugar problem,” because they don’t drink a lot of soda or eat too much candy, except for special occasions. But a lot of seemingly innocuous common kid foods are full of “sneaky” sugars that can really add up, says Dana White, R.D., Happy Healthy Kids’ nutrition advisor and author of First Bites: Superfoods for Babies and Toddlers. White gives these simple tips, along with some of her favorite recipes, that can help you cut potentially dozens of teaspoons of sugar out of your kids’ diets per day. And here’s the kicker: They might not even notice.

Load up on fruit. Fruit can satisfy a sweet tooth, especially if it’s presented to kids in a fun way. Frozen bananas make amazing treats with zero added sugar.

Bake with natural sweeteners. Applesauce or apple butter, bananas and honey can replace a lot of simple sugar in baked goods. White’s kids love these banana-chocolate chip muffins.

Be choosier about cereal. Even many “healthy” or “organic” cereals are full of added sugar, and that’s especially true for choices marketed to kids—they contain around 40% more sugar than “adult” versions. Stick to cereals like these that have 10 grams of sugar per serving or less (plain Cheerios, dressed up with berries, are hard to beat), or try White’s DIY Granola recipe.

Pay closer attention to packaged food labels. Candy, sweetened drinks, and baked goods are obvious offenders, but much of kids’ sugar intake comes from sneakier places, like condiments, bagged snacks, and flavored yogurts. Read labels carefully and take inventory of how much total sugar kids are taking in. The American Heart Association recommends that kids consume no more than 12 grams (young preschoolers) to 32 grams (teens) of added sugar per day.To put that in perspective: One small cup of Trix brand kids’ yogurt contains 13 grams of sugar.

Don’t take sweets off the table completely. Instead of demonizing sugar in your house, use it as an opportunity for everyone to learn about making wise choices most days, and saving (and savoring) sweets for special occasions. Most important, says White: Make sure mom and dad are leading by example and cutting back on sugar intake as well.

Recipe credits: Foodnetwork.com

Photo credit: Picture via Photo Pin, license cc

Preschoolers

Kids, 5 to 1​2 years old

Kids, 13 ​y​ears old and older

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Kids, 13 years old and older