Do What I Do

Have you ever heard of ‘monkey see, monkey do’? While you may not have monkeys in your house, you might have some children watching and hearing everything you do and say. Children tend to mimic their role models in many different ways so it is essential that we as adults, and role models, display behaviors that we wish to see in our children.

Watch What You Eat

Even the youngest of children know that a cookie tastes better than whatever is for dinner. But as role models, it is vital that we eat healthy alongside our children. It isn’t fair when children are told to eat fruits and veggies and we are snacking on chips and candy.

Plan meals and learn about new foods as a family, but don’t ban the sweets. This only increases the appeal for them for the entire family. Always remember that moderation is key. Make eating healthy fun and the norm in your home.

Stay Physically Active

Children are naturally wiggle worms. Most of the time they can’t sit still for long. It is important to burn off that extra energy in children so they sleep better at night and wake up well-rested.

Do things together to stay physically active. We shouldn’t just sit on the couch, watch television, or get hypnotized by an iPad---nor should our children..Now is a great time to make a New Year’s resolution to be a better play partner for our kids. Play games outside, go to the playground, set up an obstacle course in the house or just jump around like any young child does, but together! Your children will love that you are being silly with them and you will get everyone’s hearts pumping! Listen to a sample of this fun tune from Choosy Kids, Do What I Do, and make up your own moves together to the song. Get creative!

Brush Two Times a Day Together

Brushing teeth is something that is learned, especially from others doing it. Make it a point to brush your teeth together, for two minutes, two times a day. Most children younger than 8 will need help properly brushing their teeth, so make it a fun game so you can reach those molars and tight spaces in small mouths.

Get into a habit with children that after using the bathroom and washing hands, brushing their teeth should be next on their to-do list. Get creative when teaching children about brushing. You can listen to music while you brush to make it more fun. Choosy Kids has plenty of songs about brushing that are two minutes or more in length. There are also fun toothbrushes available that light up, play songs or have a favorite character on them so children like using it.

Model New Skills to Show that Learning is Fun

Children are always up for learning something new. Show children that learning is fun and you can never stop learning new things, even as an adult.

If you want to learn something new together, try learning about a different country or try making a recipe with a food new to your family. You can also explore new places as a family and learn about history while you do so. By doing things together, you can also get into more in-depth conversations since everyone is experiencing it together. You never know what you may learn from a child as well! Everyone thinks differently, but especially children as they have wide open minds.

So, let’s remember that children are always watching and listening. Let’s try to be healthy role models because they love to play “do what I do” all day long.

Three Holiday Lessons for Children

By: Christine Cox, The Choosy Mommy

As we near closer to the holiday season, I feel like I have been teaching my 4 year old a lot of lessons at one time. This year is going to be a special holiday season because she is really starting to enjoy family traditions and is getting in the holiday spirit. In my family, we talk a lot about Santa and his reindeer, the elves at the North Pole and how exciting Christmas morning is going to be when all of the presents magically appear under the tree. But there are also lessons that I am trying to focus on to ensure my daughter values more than just presents during this time of the year and through life. No matter what holiday you celebrate, here are three life lessons that can be nurtured in all children this time of the year.

1. Giving is Better than Receiving

This is a hard lesson to teach children who are really excited to unwrap presents they have received from others. Unfortunately, there are people in our world who have very little so I have made it a goal this holiday season to teach Capri about different family circumstances and to hopefully engage her feelings about giving something of hers to someone else. I have taught this lesson with the help of our Choosy Kids team. Each year, the Choosy Kids team “adopts” a family who is less fortunate and struggling to make ends meet. We provide gifts to the family to help them have a special holiday together. There was a 2 year old little girl in the family this year so I took it upon myself to explain to Capri that this little girl, right now,  doesn’t have as much as Capri has and it is up to us to make sure she has a great holiday. So we went through Capri’s toys and picked out things that she wanted to give to the other little girl. I couldn’t believe the things she wanted to give her. Stuffed animals that she loved, slept with at night, and carried around during the day were toys she wanted to give to this little girl because “she will love them too” as she said. It didn’t stop with this little girl. We have since picked a name off of the giving tree at school and purchased a gift for a child there and have made monetary donations to different organizations that mean something to our family. I always make sure to ask Capri how she feels after we give something and she tells me good and I usually get a big hug. The tears always swell up in my eyes because she is getting it!

2. Say Thank You, Even if it Wasn’t What You Wanted

A prime example of this actually happened pre-Christmas to my daughter. Capri and Cam’s Grandmother gave them a new movie to watch. Actually, Capri and I had already watched this flick in the movie theater and when her Grandmother gave her the movie, instead of just saying thank you, she went on to tell her that she doesn’t even like that movie (but in reality she wasn’t thrilled with the movie theater experience…she’s 4). Regardless, I had to try to teach her that Grandma’s feelings might have been hurt because Capri didn’t graciously say thank you for the gift. Whether the gift is something your child may have asked for or not, we need to nurture and encourage the thank you’s. If your child is still not thrilled with the item, you can revisit my first lesson about giving and maybe find a child who really would like the gift and have your child experience giving in this way..

3. You Don’t Have to Buy Anything

Most children do not have a full understanding of money or buying something until they are in elementary school (trust me because Capri thinks we can buy anything and everything on Amazon). A good lesson to teach children this time of the year is that you don’t have to buy something to be able to give it as a gift. Sometimes homemade items are the best presents, and sometimes just your presence is the greatest gift. I have taught this lesson by asking Capri to make her own Christmas cards to send to people, by having her make cookies for the neighbors, and when she is a little older I plan to teach her about volunteering and helping others, something that doesn’t cost a dime! 

What are some other lessons that you can think of that are good to teach this time of the year?

About the Author: Christine Cox is the blog master for Choosy Kids and owner of The Choosy Mommy. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy, and son Cam, who is learning new things everyday. Click here to learn more about Christine.

Readiness Skills to Practice for Kindergarten

By: Christine Cox, The Choosy Mommy

I can’t even believe these words are coming out, but next year I will have a child in KINDERGARTEN! Time has gone by so fast and I just can’t get over that my oldest child will be going to full-day school next year. As a parent, I lay in bed at night and wonder if she is even ready. She seems so young to be in school all day, but she loves going to pre-school. She says it is one of her favorite things to do (besides soccer and swim class)! How are parents to know if their child is ready, besides being the right age? I attended a meeting at my daughter’s pre-school and here is a list of readiness skills to practice for kindergarten (as recommended by teachers).

ABC’s

It is all about the alphabet in kindergarten. From identifying all 26 capital letters, to knows their sounds from beginning to end, the teachers agreed that the ABC’s are most important for kindergartners.

1,2,3…

Numbers rank high on what they should know, but according to these teachers, they only expect a kindergartner to know 1-12 (verbally and identifying). In pre-school, my daughter learned up to 30 which is a lot, but once you get past 20 it is pretty easy.

Colors, Patterns & Shapes

Yes, these three things are what you would expect a kindergartner to know. But my child, my natural born leader, doesn’t “learn” from me. She thinks she is always right, even if I try to correct her (we are working on this.) Thankfully, she did go to pre-school to learn these things from her teachers. I can say, however, that flashcards helped her a lot with color recognition and shapes.

Puzzles also work wonders! My 18-month old son is just getting into puzzles. We have a shape puzzle that actually says the shape when you place it in the correct spot. Needless to say, 'oval' is a new favorite word around here!

Fine Motor Skills: Writing & Cutting

Here is the biggest one in my book. Writing is a skill that takes more than memorization. Children who are ready for kindergarten need to be able to print their first name with the first letter being capital and the rest lower case. This takes practice. In the first year of pre-school, my daughter learned all of her capital letters and how to write her name with those. And this year, she is reviewing the capitals and learning lower case. In the beginning it was confusing to her that she had to write her name with the lower case letters too, but she is getting much better at it. Luckily her name isn’t long!

Also, writing and cutting are fine motor skills that are not being learned as quickly with this generation. This article about learning fine motor skills says that children aren’t learning the art of holding a pencil/crayon/paintbrush/cutting with scissors like they used to because of the touch screen technology that is now available. I mean, my 18 month old does know how to open the iPad, touch and swipe!

Words

All I have heard for the past week was, “Is snowflake a compound word? What about basketball? Butterfly?” Kids soak up knowledge fast and are curious about words. As a piece of advice, be their teacher at home and go with the flow when they are interested in something like this. I found books that had compound words in them and pointed them out as we were reading.

They are also expected to know rhyming words in kindergarten. So same thing. I would fine books that rhymed and we’d practice those words. Dr. Suess is the best for this!

Once we were done reading the story, I’d ask her to retell it to me because the teachers also expect this. It has to do with understanding!

Last Note from the Kindergarten Teacher

One of the kindergarten teachers made these points at our meeting:

• Teach your children to tie their shoes. This is a fine motor skill that is being learned later in life and should be learned before kindergarten. 
• Get your child off of video games and touch screen technology and read a book together instead. Read to your children every day. They will learn more than just the story they hear.
• Teach your children how to use the water fountain. Pushing that button might be hard, but they will need to know how to do it!

If you have a child who is in kindergarten, or is already past this level, what were they expected to learn that I haven’t mentioned? How did you or your child deal with the stress of this milestone?

About the Author: Christine Cox is the blog master for Choosy Kids and owner of The Choosy Mommy. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy, and son Cam, who is learning new things everyday. Click here to learn more about Christine.

Nourishing a Growing Body

Cam had his 18 month checkup yesterday and we received good news! He is now being charted on the average 18-month old growth charts. Basically, his growth was being tracked on the preemie growth chart since birth because he was born at 33 weeks. This meant he was being compared to babies born at the same gestational age. That was fine, but I couldn’t wait for him to just be compared to other kids his age – 18 months, born between 36 and 40 weeks. Cam is meeting all of his growth expectations and the doctor is happy to see his progress and growth.

Kids Grow Fast

We all know that children grow up in a blink of an eye. There are days that I can’t even believe I have a 4 year old and an 18-month old running around. Blink… I make sure they eat well and I know that has contributed a lot to Cam’s progress. As parents, I know we fight the same dinner table battles. We struggle to get our children to eat their fruits and veggies. Sometimes we just can’t get children to eat at all. I don’t know why some days my kids run like crazy and aren’t hungry come dinner time. It blows my mind.

So here are two tips to help you: When your child wants a snack, ALWAYS offer a fruit or veggie first. This is how I got my children to love them! Once they were used to getting them as a snack, there typically wasn’t a problem getting them to eat it during meal time. And if they wanted to skip meal-time, at least I could get them to eat a good snack. My second tip is to empower your child with options. When it’s snack time, allow your child to choose between two healthy snacks. Choice is a motivator for children and adults.

Water is Best, but Drink Milk Too

Drinks loaded with sugar just slow kids down in my opinion. I have noticed this first hand. That’s right, my kids don’t get hyped up on sugary drinks and run crazy. Instead they tend to get lazy. In addition, my kids don’t digest sugary drinks well at all so I know they need a lot of water every day.
Cam’s doctor also made sure he was drinking enough milk each day because milk helps our bones stay strong. Young kids need a lot of calcium in their diets. If your child isn’t a milk drinker, there are other options. My kids eat yogurt and cheese almost daily. And a nice treat is a small serving of ice cream, which is a dairy product!

Pack on the Protein

You can find protein in many different foods. I grew up eating a meat, veggie and another side for dinner. I have tried to follow this same plan with my kids. My daughter, Capri, requests steak and corn on the cob for dinner daily, no joke. But they both love to eat chicken and rice, tacos, fish, etc. When you provide kids with a variety to choose from, their palates will grow with them and expand upon new tastes. They will also be more open to trying new foods.

Don’t Give Up

Capri won’t eat red spaghetti sauce or red pizza sauce. She will eat plain spaghetti with a little oil or butter and some garlic and white pizza. I always will offer her a bite of my red sauces when we have them because some day she may like it. I don’t force her to eat things she doesn’t like. We all have different tastes. But I don’t give up on those “yucky” foods either. Just consider them food options that your child doesn’t like yet. Sometimes preparing foods a different way helps kids to realize they are good.

Cam didn’t like oatmeal since he could eat it. But every time Capri or I had it for breakfast, I would offer him a bite. And guess what? He gave it another try the other day and realized it was really good. Our tastes change as we mature so keep offering those “yucky” foods they don’t like yet and continue trying new foods and new ways to prepare old favorites.

Did your kid’s eating habits change as they got older? I’d love to hear your stories!

About the Author: Christine Cox is the blog master for Choosy Kids and owner of The Choosy Mommy. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy, and son Cam, who is learning new things everyday. Click here to learn more about Christine.

Vote for Choosy!

By: Jenn Ripepi, MD, The Choosy Pediatrician

Young children are very impressionable, as we all know. They follow our lead and DO hear a lot that we say. If you don't believe it, say something in front of them that you'd rather not have repeated! So let's make sure that they hear the great lessons that Choosy, our own health hero, has to teach and vote for Choosy!

Nope, Choosy is not going to be on your ballot this year. But Choosy should be voted on at home to use as a teaching tool. Here is why!

Choosy Let’s You Choose 

Choosy uses no super power but CHOICE. You can choose to make healthy decisions or make decisions which can put your health at risk. You can choose to be a friend or an enemy. You can choose to take care of the Earth or not. The choice is yours!

Choosy’s Messaging is Relatable for Children

Choosy can help to reinforce the messages voiced by parents, caregivers and teachers of young children. Choosy does this in a way that is upbeat, respectful of the child and is repetitive but not monotonous. The topics are pertinent to all children. They are stated simply but not in a way which "talks down" to the children. Sometimes the messages sent by adults can seem authoritative or condescending, but young children can relate to Choosy’s  reminders.

Choosy is Honest

Choosy is free of commercial bias. There is no "hidden" marketing or "big brand" behind Choosy. Choosy means what is said. Good health is your choice. Some characters which appeal to children are mass marketed and may have "other" messages attached or promoted in places such as fast-food chains with not-so-healthy choices on their menus. Choosy wants children to make a healthy choice wherever they are!

There is Only One Choosy

Choosy is unique and original just like each child! By being one-of-a-kind, Choosy lets children see that each individual is special for who they are. There is no gender, race, creed or ability limit.  We can choose to be friends and let our friends be who they are and make their own choices. Choosy is inclusive in the messages children hear.

Choosy Wants the Best for Your Child

Choosy speaks about a wide variety of topics which are important to children. Each child develops skills a little differently and Choosy touches on each area of children's development. Emotional, social, physical aspects of growing are ALL important to good health and adjustment to a variety of situations. Choosy encourages children to try their best in whatever way they can.

There are many choices parents have to make every day. Some are easier than others. I believe that Choosy is an easy choice and can be a partner to parents and others who are trying to guide children to their best selves. My vote is for Choosy! Learn more about Choosy at www.choosykids.com!

About the Author: I have been a pediatrician for over 25 years. My husband and I have been privileged to raise 4 bright and healthy children. I have tried to gather wisdom from the families I have been blessed to meet during my journey. I believe in practical and flexible parenting to help raise healthy adults. I love to garden, hike, travel and cook and I am looking forward to hearing from Choosy followers.

Three Areas You Can Focus on When Teaching Your Kids About Keeping Their Teeth Clean

By: Jeffery Williams, Guest Blogger from Oradyne

We tend to have a one-track mind when it comes to oral health: keep those teeth clean. The reality is that oral health can be about far more than combating cavities.

And I’m not even talking about gum health, bad breath or braces. I’m talking about bigger issues. Dental care is one of the earliest consistent routines that we teach our kids and often times that goes unnoticed. If you take a step back, you’ll realize that encouraging your kids to regularly brush, floss and rinse will set them up for success in the future. Below are three major areas you can focus on when teaching your kids about keeping their teeth clean.

Consistency

The idea of working on something little by little every day is something that’s difficult for kids to grasp. Studies show that almost 95% of college kids procrastinate on homework and studying for exams. These issues can be crushed early on if handled properly.

Take the opportunity after your child’s next dentist appointment (whether it’s good or bad) and talk about what the dentist had to say. Reinforce the idea of regularly working toward a goal every day and help your child understand how living a consistent lifestyle can be beneficial.

Long Term Results

Understanding the benefit of long-term commitment is another area that many kids struggle with, regardless of age. When most school projects have a timeline of days or weeks, it can be difficult for a growing child to get experience working toward a goal over a longer period of time.

Sit down with your child and create one, three and six month goals for their teeth and oral health. Make sure they continue to work toward them and give them proper credit when they complete. Completing a goal they’ve been working toward for half a year can be pretty a powerful and impactful experience for your child.

Realistic Expectations

With movie stars and super models across the news, magazines and Internet, it can be difficult for kids to understand what normal human bodies are supposed to look like. This can spiral into a myriad of self-confidence issues in later years which can take an eternity for them to deal with.

While everyone on TV seems to have blisteringly white teeth, the fact of the matter is that healthy teeth can be many different shades of color, including yellow. It’s perfectly acceptable if their teeth aren’t perfectly white, and it’s important they know that. Sit down with your child and use their oral care to help them understand what’s realistic and what isn’t.

Wrap Up

Whether it’s consistency, understanding long-term results or figuring out what’s normal in our world, your child’s oral health is a fantastic tool to teach them about more than toothbrushes and toothpaste. Make sure to sit down with your child and discuss some of these issues early-on. They’ll thank you for it later.

Since October is National Dental Hygiene Month, download this poster and start the conversation with your family.

About the Author: Purveyor of clean teeth, healthy gums and super smiles, Jeffery Williams is a tried and true oral health expert. When he’s not researching and writing articles for his website, Oradyne.net, he’s out conquering the northern forests of Washington State with his wife Violet.  Download his free Oral Health e-book to change the way you care for your teeth and improve your smile for life. Follow Oradyne on Twitter, Facebook and Pinterest.

Let’s Make Our Children Rich and Fit for Life

By: Dr. Linda Carson, CEO, Choosy Kids

A friend of mine recently bought a Powerball ticket after being reminded of the popular saying, “You can’t win if you don’t play.” The odds of winning the Powerball jackpot that day was about 1 in 292 million, and there were nearly 700 million tickets sold! Human nature is ambitious that way. We’re willing to fantasize and sometimes even invest in pipedreams that we wish we could have—even when the odds of achieving them are overwhelmingly stacked against us. Maybe we could use our human nature for “aspiring for more” to our advantage. If we invest in something that we will receive a huge return on and keeps accumulating positive benefits for life, wouldn’t that be worthwhile? I think yes!

Let’s Invest in Health

Your body is your bank and health deposits of physical activity and nutrition can accrue great dividends. In actuality, health is the only true wealth and investing in it often in small increments can improve it and enhance it. And of course investing in children’s health has life long benefits. Let’s make our children rich and fit for life by investing in them too.

National Children’s Health Month and Day

October is National Children’s Health Month and the first Monday of each October is Child Health Day. October is a great time of year for transition and change in weather. It’s also a wonderful month for getting outside and enjoying the beauty and adventure of nature, our outdoor classroom. Let’s embrace October for its emphasis on making children as healthy as we can.

Since 1929, Child Health Day has been a United States Federal Observance Day on the first Monday in October. On Child Health Day the President invites "all agencies and organizations interested in child welfare to unite on Child Health Day in observing exercises that will make the people of the United States aware of the fundamental necessity of a year-round program to protect and develop the health of the children of the United States."

The Environmental Protection Agency celebrates Children’s Health Month. Download this poster and see how many tips you can fit into the month of October. This year’s EPA theme, Healthy Communities, Healthy Children, highlights EPA’s commitment to work with communities to ensure every child has a safe place to live, learn and play.

The Environment Affects Your Child’s Health and Wellbeing

Check out some information and resources from the EPA:

Outside: Studies show that spending time in green, natural environments can have positive impacts on children’s mental and physical health.

• Researchers from the University of Illinois, Urbana-Champaign found that a 20-minute nature walk helped boost concentration levels in children who had been diagnosed with ADHD.
• A study of 3rd, 4th, and 5th graders in New York suggested that having nature in close proximity reduces the impacts of stressful life events such as bullying or family relocation.
• Australian 10-12-year-old children who spent more time outdoors were 27-41% less likely to be overweight than their peers who spent less time outdoors.

Want to Learn More about the Health Benefits of Nature?

The National Environmental Education Foundation (NEEF) established in 1990, implements broad public awareness and engagement campaigns, which showcase how simple everyday actions based on sound environmental knowledge can lead to huge impacts. Check out this infographic from NEEF about children and nature by clicking on link under the image. 

Be sure to also check out Get Into Nature for Better Health, a resource on free apps to help get you and your family out to the park.

More from the EPA

Inside: The “environment” also includes indoors. The “inside” environment, where Americans spend up to 90% of their time, such as at home, work, school, or daycare, can also have a significant impact on a child’s health.

• About one out of every 10 school-aged children in the United States have asthma, and every year, more than 10.5 million missed school days are attributed to this disease. Indoor air quality can be compromised with environmental asthma triggers such as mold, second hand smoke, or pet dander.
• Because children are not miniature adults, they are often more likely to be at risk from environmental hazards than adults. Learn to spot situations that may pose a risk to your child, such as exposure to pesticides, radon, and lead, with this guide from EPA on children’senvironmental risks.  
• Interesting but slightly dated facts about environmental health hazards and children can be found here.

AAP And Head Start National Center on Early Childhood Health and Wellness

The American Academy of Pediatrics (AAP) and the Head Start National Center on Early Childhood Health and Wellness has resources for building healthy, active lives for everyone in the family. Especially helpful is the Growing Healthy Family Goal Setting resource.

The 5-2-1-0 message campaign adopted by the AAP provides suggestions for families to help meet or exceed these recommendations for living a healthy active life:

• Eat at least 5 fruits and vegetables a day.
• Keep screen time (like TV, video games, computer) down to 2 hours or less per day.
• Get 1 hour or more of physical activity every day.
• Drink 0 sugar-sweetened drinks. Replace soda pop, sports drinks and even 100% fruit juice with milk or water.

You can read more about this in a past Choosy Kid's blog!

And Finally...

One final resource to recommend for families looking for ways to invest in the health of their children might be the website, www.KidsHealth.org, managed by the Nemours Foundation. It is a site devoted to children's health and parenting. There is a specific link just for kids and one for parents as well. Nemours is a leading pediatric health system and highly regarded for its research, and educational outreach.

  

It’s Children’s Health Month! So, let’s hit the jackpot! Let’s invest in the body banks of our children to reap dividends for a lifetime. 

Are there other resources that you have used and can share with our blog community?

About the Author: Linda Carson, Ed. D, is the founder and CEO of Choosy Kids, LLC, and the Ware Distinguished Professor Emerita at West Virginia University. An award winning, nationally recognized expert, Dr. Carson has devoted her career to promoting healthy preferences for young children and the adults who make decisions on their behalf. Click here to learn more about Linda.

Teach Children How To Floss Their Teeth

By: Christine Cox, The Choosy Mommy

Did you know that only about 50% of Americans actually floss their teeth daily, according to the American Dental Association? That leaves only half of the population to teach their children the importance of flossing and how to do it properly. Now is the time to make a change. 

When Can A Child Floss?

As soon as your child has two teeth beside each other, start a flossing routine. I personally have found the floss sticks to be a great help as they are easy to get in between teeth. After speaking with my dentist, he said they are wonderful, as long as you are moving them around once between the teeth. That got me thinking…how can I teach my children how to floss their own teeth?

Get Creative!

Hands-on learning is one of the many ways children can learn. By doing hands-on learning and experiments at home, children can dive deeper into their thinking and retention when doing whatever the lesson is in real life. I looked around my living room trying to think of a way to teach my daughter how to floss and then it came to me! Mega blocks and Legos!

In this example, I used the Mega Blocks to represent her teeth and put playdough in the space between to represent the plaque that can get stuck in between and on our teeth. I gave her the exact floss stick that I have always used to floss her teeth and explained to her the representation of teeth and plaque. 

After a quick lesson of how to properly insert the floss stick between the “teeth”, she went straight to trying it on the Mega Block. She learned quickly to move the floss stick up and down on the Mega Block to make sure she got all of the playdough out. I was so pleased with this activity and she really grasped a good understanding of how to floss her own teeth.

Not Just For Kids

Everyone should floss their teeth at least once a day. Daily flossing helps remove plaque from in between and on the teeth where it can easily create cavities. If your child is still drinking from a bottle, and has two teeth beside each other, flossing is even more important to make sure you get all of the excess milk off of the teeth. At the same time, removing plaque helps reduce the risk of gum disease or gingivitis which can result in bleeding and inflamed gums.

A great resource for additional information about keeping children's teeth health is from the American Academy of Pediatric Dentistry.

Do your children floss with your help?? At what age did you introduce it?

About the Author: Christine Cox is the blog master for Choosy Kids and owner of The Choosy Mommy. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy, and son Cam, who is learning new things everyday. Click here to learn more about Christine.

Sitting is The New Smoking: Get Up Off Your Seat!

By: Jenn Ripepi, MD, Choosy Pediatrician

You may have heard that "sitting is the new smoking" in the last few years. What is meant by this is that sitting for long periods is bad for our health in many ways. We are meant to move and do it frequently. So what does this mean for our children and their futures?

Sitting decreases our need to breathe deeply, to have our muscles contract and demand increased blood flow. That is the opposite of aerobic exercise. Aerobic exercise is the kind that improves your blood flow and helps to prevent plugged arteries. When we walk, run, swim, and bike or do other activities which get us to breathe harder and our hearts to pump faster, it helps to keep our arteries clear. When we sit we are not using our muscles and letting our blood vessels keep opened up as much as when we move. Over time, that that adds up.

Sit Up Straight

Teaching children to have good posture is important, especially in the pre-school years. Children grow at a rapid pace during their first four years of life and there is an increase in postural responses. It then regresses until adult postural reflexes are reached sometime between 7-10 years of age. So as professionals see it, the most “training”, or using correct sitting/standing positions in static posture and its dynamic reflexes occurs during the early pre-school years of life.

Our overall posture is affected by sitting for long periods. We tend to let our heads drop and that in turn leads our shoulders to hunch forward and our lower backs to curve forward. Our core muscles in our abdomen and lower back get weak. We end up with lower back problems and the whole host of other spinal problems like headaches. For our children who have developing skeletons this is a stress that may force their posture to be permanently impacted. That leads me to the next point.

Build Strong Bones

Strong bones are built not just from calcium and phosphorus but by being used. We have learned from the astronauts in space for long periods that their bone mass decreases when they are out of Earth's gravity. That led others to look at what happens here on the Earth's surface in a number of situations. People have more bone mass when they are physically working against gravity in what we refer to as weight-bearing exercise. That means walking, running, jumping, climbing---moving your body against the Earth's gravitational pull. If children are not moving, they are not building the strong bones to carry them through their lifetimes.

Muscles Matter

Muscles are meant to be used! Our bodies have been built for walking, running, climbing and jumping. If we don't use our muscles, they tend to become weak. Weak muscles can be built up but it takes a lot more work to build strong muscles when someone has not been used to using them. Ask anyone who has gone through physical therapy after an injury and a period of rest. They likely will tell you it was difficult to get started but got easier as their therapy progressed.

Get Moving!

You wouldn’t believe how often I heard in my practice as a pediatrician that kids are tired all the time! Then I'd ask what they "did" all day and they'd answer that they spent most of their time sitting! Not really "doing" anything! They were bored! Our minds need physical as well as mental stimulation. 

A few years ago I read a study about recess in schools and children's performance. Children who had recess with active free play did better in afternoon classes and with their behaviors than children who did not have that opportunity. Children are in classrooms for hours and are kept sitting for that time. They sit on the bus. They sit to do homework. Then many sit in front of a television or video games or other device when they get home. And don’t forget, when they are sitting, they should be at least practicing proper posture or they may have issues down the road.

What Can We Do As Child Advocates?

It is important to help young children learn that when their heart beats faster because they are moving, it is actually healthy and good for them. Help them identify if their heart is "resting," happy, or very happy based on sensing their heart rate. Continue to reinforce the idea of happy, healthy hearts for the entire family. Make everyone’s hearts happy in your family and engage in active movement together. 

At home, keep active not only to help your children but to help yourself. Less screen time and more active time as a family. If you and your children are watching a television show or engaging in technology of some kid, have frequent movement breaks to encourage blood flow and muscle use. 

Music is also a great tool to get our hearts beating. There are many different types of music that enable children to expand upon their listening horizons, imaginations and movements. Allow your children to listen to a variety of music and dance and sing along with them.

When you are on the go, free play outside stimulates big movements and strength and allows children to explore their surroundings. The fresh air and open spaces allow those big, deep breaths we need to keep up with our bodies' demand for oxygen. 

When children are required to sit in school, ask the teachers how they build movement into their lessons. Ask how recess is spent during inclement weather and advocate for active play indoors in a large open space when possible, if the students cannot go outside frequently. (You may be able to let the educators know that they'll have more alert and better behaved children when they allow recess.) 

Try to observe how long children sit when you are with them. A little activity break during homework time can help their concentration. Additionally, try to avoid the command to sit still except when it is really needed (like mealtimes, religious services, haircuts, etc). As we as a society begin to relearn that we are meant to move frequently, we can let our children lead us naturally in movement. All we have to do is follow their lead!

How do you help your children stay active and moving, rather than sitting all day? 

About the Author: I have been a pediatrician for over 25 years. My husband and I have been privileged to raise 4 bright and healthy children. I have tried to gather wisdom from the families I have been blessed to meet during my journey. I believe in practical and flexible parenting to help raise healthy adults. I love to garden, hike, travel and cook and I am looking forward to hearing from Choosy followers.

Choosy Kids in the Kitchen

In honor of #kidstakeoverthekitchen day, some of our Choosy Kids staff have shared favorite recipes from their childhood. It allowed us to take a trip down memory lane, and even give our parents a call to get the recipe! If there is a recipe from your childhood that you love, and you don't have it written down, put it in a cookbook because it may become a favorite of your child's and will forever be in their recipe book to share for generations!

Brianna Robins: Banana Bread

2 cups flour
1 cup sugar
1 stick of butter
1/2 tsp salt
1 teaspoon of baking soda
3 rotten bananas
 2 eggs

Melt the butter and add the sugar along with the eggs (already beaten). Then add the dry ingredients with butter, eggs, sugar, and bananas. Cook at 350 degrees for about 45-60 minutes. Insert toothpick, once the toothpick is dry, voila!

Christine - The Choosy Mommy's Meatballs 

1 pound ground beef
1/2 cup dry bread crumbs
1/4 cup milk
1/2 teaspoon salt
1/2 teaspoon Worcestershire sauce
1/4 teaspoon pepper
1 small onion, chopped (about 1/4 cup)
1 egg

Heat oven to 400 degrees. Mix all ingredients. Shape into 20 1 1/2 inch meatballs. Place in rectangular pan, 13x9x2 inches. Bake 20-25 minutes or until no longer pink inside.

4+ servings.

The Choosy Mommy tip: I put my meatballs into the microwave for 5 minutes prior to the oven. This helps to keep them in ball form and helps with the cooking process.

Paige Powers: Chicken, Broccoli and Rice Casserole

I actually had to call my mom and discuss what some of my favorite recipes were as a child. She said all I ever wanted to eat was cheesy potatoes. She also said she was pretty basic and made the same things every week for the most part: a meat, a vegetable, and a carb. She did point out one recipe that I liked and here it is:

2 boxes Uncle Ben's Broccoli Rice Au Gratin
1/2 cup celery (optional)
1/2 cup onion (optional)
Side note: She never put either in when I was young because I hated both of those veggies, especially onions, haha!
1 can chicken broth
1 can cream of chicken soup
2-3 chicken breasts
1 bag frozen broccoli

Cook Uncle Ben's rice per directions on the box
Cook chicken how you prefer (boiling works) and cut up into small pieces
Mix all of the ingredients together
Bake 1 hour at 350 degrees!

Pretty simple recipe, but it was one of my sister and I's favorite recipes!

Marianne Jenkins: Cheese Lasagna

As a kid, my siblings and I always enjoyed watching our parents cook, and as we got older, there are a few recipes that are still family favorites! Below is a lasagna that puts a spin on traditional sauce-lasagna.

1 bag of flour
1 1/2 jar of cheese sauce
2 1/2 cups water (for noodles)
4 cups of shredded mozzarella cheese
Seasonings of your choice (we always used salt, Italian seasoning and black pepper)
Vegetable oil or butter

Heat oven to 350 degrees. In a large bowl mix even amounts of flour and water (we never mixed all the ingredients at once, instead we did small batches of dough at a time, this helped to ensure we didn't make too many noodles) until the mixture is in a dough form. Add seasonings and knead. Then place flour on counter (to avoid dough from sticking), and lay the dough out. With a rolling pin, flatten the dough to be a desired thickness of noodle. Cut even strips.

Bring water to a boil in a large deep pan and place the strips into the boiling water (we always did a handful of noodles at a time). Use oil or butter to help noodles from sticking to the bottom of the pan. Once noodles float (around 3-5 minutes), carefully bring them out and put them in strainer. Once all noodles are done (this process of making small amounts of dough, flattening, cutting, and boiling can take around 15-25 minutes), begin assembling the lasagna.

Using a large glass rectangular pan, place a thin layer of cheese sauce at the bottom to ensure the noodles don't stick. Then begin the lasagna by placing one layer of noodles, followed by  thin layer of cheeses sauce, and a thin layer of mozzarella cheese. Continue this until you have layered the lasagna to the top of the pan.  Bake 10-15 minutes or until sides of the top layer are crisp.

10+ servings.
Tip: To make it a healthy Choosy plate, be sure to serve with fresh veggies or a salad.


Do you have a favorite childhood recipe? Is it written down for your children? And remember to check out this month's free song download from Choosy Kids called My Choosy Plate!

Serving Size vs Portion Size: Do You Know the Difference?

By: Dr. Linda Carson, CEO, Choosy Kids

Healthy eating includes making choices. In recent years, making decisions about how much is on our plate, at home or especially in a restaurant, has become increasingly more difficult. This is because the new normal for portions consumed has become increasingly larger. Sometimes meals served to one person to eat is enough for two or more people! Even how we talk about these issues has changed over the years. It can be confusing because serving size and portion size mean two different things, yet they are often used interchangeably as if they are the same.

Serving Size

A serving size is the amount of food or beverage listed on a product’s Nutrition Facts label. A healthy serving size is the measured amount of food recommended by health agencies or allied health professionals, and so the amount is determined.

Portion Size

A portion size is how much I decide to eat for a meal or a snack, therefore the amount can vary. Sometimes food or beverage is sold as a single package (or portion) yet it contains several servings. Some meals could actually meet or exceed a whole day’s worth of recommended calories, fat, sodium, or sugar. When eating out, buffet style eating is the most challenging for keeping portion sizes under control.

Choose My Plate

If you have children or work with them, a great resource for learning about healthy eating, food groups, activity sheets, kid-friendly recipes, and tips for picky eaters is ChooseMyPlate.gov. The Choose My Plate image is becoming increasingly more popular as a tool to remind us of how foods should distributed on our plate.

For an inexpensive way to reinforce this at home, download the image of the plate, print, cut, and tape it to the under-side of a clear plastic plate and cup. This way your child (why not the entire family) can see how foods are recommended to be distributed on your plate at meal time.

Here is another concept to consider: the Choose My Plate image is a proportion plate suggesting to us how the various food groups should be on our plate in proportion to each other. While this visual is a very important and helpful reminder, we could still eat portions piled high that stay inside the proportion lines.

Child Size

Parents of young children often question how much is the recommended serving size for their preschool child?

Serve child-sized portions and let the child ask for more if still hungry. A general rule of thumb is that a serving size is about 1 tablespoon of food for each year of age up to five years. So using a tablespoon as your serving spoon can really help. As your young child grows, you can use a measuring cup for your server. Four tablespoons equal a quarter cup. Research shows young children can regulate their food intake even better when they dole out their own portion right into their own dish. So provide your child with either a tablespoon and count out the servings based on the child’s age or with older children use the ¼ cup measuring cup as the “serving spoon.”

The child’s age, gender and activity level determine the exact amounts needed. To have fun with music and nutrition, listen to the song, What’s On My Choosy Plate.

Another important nutrition concept is “division of labor” at mealtime. There are strategies for parents to help guide our youngest children into being empowered to be more in charge of their eating behaviors, or division of responsibility.

Choosing nutritious foods and keeping portion sizes sensible will help keep your family at a healthy weight. Using simple rule of thumb guidelines will be a great place to start.

  

How have you guided your child’s eating behaviors? Share your tricks or tips.

About the Author: Linda Carson, Ed. D, is the founder and CEO of Choosy Kids, LLC, and the Ware Distinguished Professor Emerita at West Virginia University. An award winning, nationally recognized expert, Dr. Carson has devoted her career to promoting healthy preferences for young children and the adults who make decisions on their behalf. Click here to learn more about Linda.

How Much Should My Child Drink in a Day?

By: Christine Cox, The Choosy Mommy

Capri has always been my drink chugger. As soon as you hand her a drink, she drinks all of it. Then she usually asks for more, in which I oblige. It is rare that she leaves a cup with any kind of liquid in it. This goes for all drinks: water, milk, juice, smoothies, etc. I used to worry that she was drinking too much, especially when we were potty training. We were in the bathroom every 10 minutes! And then I would wonder if she was getting enough to drink since she was always chugging her drinks. My mind was going in so many directions. So I talked to our pediatrician.

There are many factors that come into play when discussing how much a child should drink in a day. Age, weight and even gender are considerations for determining the proper amount of liquid that a child needs. The weather, the child’s activity level, and the overall health of the child are also reasons for drinking more or less.

According to Reliant Medical Group, toddlers who weigh the following should drink, on average, this amount of water and milk in a day to stay properly hydrated:

• Children age 1, weighing 30 pounds or less need to drink 32 to 40 ounces
• Children 31 to 41 pounds need to drink 40 to 48 ounces 
• Children 42 to 63 pounds need to drink 48 to 56 ounces 

Remember that our bodies are made up of nearly 60% water. Children (age 1 and up) need to drink plain, unflavored water daily to keep their organs functioning properly. Newborns and infants obtain their daily fluid intake from breastmilk or formula and do not require additional water. Please discuss this further with your pediatrician if you have any concerns with your child who is under 1 as drinking water can be very dangerous for newborns and infants.

Pediatricians also advise parents to serve only 100% fruit juice because of the sugar and extra calories in sweetened juices or juice cocktails. To ensure your children aren't drinking too much juice, follow these guidelines from the American Academy of Pediatrics:

• Birth to 6 months: No fruit juice, unless it's used to relieve constipation.
• 6 to 12 months: Limit juice intake to 4 to 6 ounces and serve it in a cup (not a bottle) to avoid tooth decay. (According to AAP.org, babies should drink breastmilk or formula for the first year of life. Try to avoid introducing juice until child is a toddler. If juice is introduced, wait until 6-9 months and limit consumption to 4-6 ounces a day).
• 1 to 6 years: Up to 6 ounces per day, again in a cup, not a bottle.
• 7 years and older: Up to 12 ounces a day.

While the total amount of water that children should be drinking in a day seems high, we need to remember that fruit and vegetables contain water too. Think of what your children eat in a day to help determine the correct amount they need to drink. And if they are highly active one day compared other days, they may need more to drink than usual.

If you are concerned your child is drinking too much, or too little, try to chart the amount your child eats and drinks in a week and discuss the topic with your pediatrician.

When it came to my daughter, I chalked her drinking habits up to being highly active. Her urine output and color were always normal for her and her skin was not dry at all; three highly noticeable sign of dehydration. Anytime she asks for a drink, I provide her with one, no matter if it is morning, noon or night. I know a lot of parents try to stop offering fluids at a certain time when nighttime potty training. Please take into consideration how active your child was all day before declining your child a drink at night.

If you need to help your children get excited about drinking, check out our song from the My Wiggle Makes Me Giggle CD, My Choosy Cup.

Do you provide easy access to water all day? Do your children drink a lot of water? How much, on average, would you say they drink in a day?

About the Author: Christine Cox is the blog master for Choosy Kids and owner of The Choosy Mommy. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy, and son Cam, who is learning new things everyday. Click here to learn more about Christine.

Back to School, Back to Routine

By: Christine Cox, The Choosy Mommy

Maybe your children are already back to school, or they will be heading back in a couple of weeks. It can be a happy and exciting time, but also a stressful time for both children and parents. Even though my daughter is only going to pre-school, I have to get us back into a school routine to make sure she gets everything done prior to leaving for school and is happy when we get there. The summer time really got us off our regular routine so it is time to hop back on board the school routine train!

Routine is Important for Any Age

No matter what age your children are, developing a daily routine can help keep their life organized and help eliminate chaos from yours. Children like routines that are predictable, regular and consistent. And since young children don’t understand time in minutes and hours, it is better to have a routine in place so they understand what event happens next.

Routines can also help children during difficult times of the day like when they first wake up in the morning, nap time, or bedtime. When children know what to expect when they wake up, there will be less arguments and they will learn to complete tasks before they can start other plans for the day.

And same with nap time and bedtime. By doing the bedtime routine prior to sleeping, they will feel more comfortable and prepared to calm their bodies and mind for sleep.

Implement a Routine

It is never too late to implement a routine, especially if a big life event is about to happen for the child – like going to school. No matter if this is your child’s first year going or their 12^th, going from summer time to school time can be a hard transition. Implement a routine that you can keep on track with year-round (this is where I need to improve). Here are some easy routines that children can follow every day, regardless if they are going to school or not, to help with their day.

• When your child wakes up in the morning, make it a routine to go to the bathroom first and use the toilet. Wash their hands next and brush their teeth while they are still at the sink. When they are finished with their teeth, have them move on to face washing and brushing their hair.
• Don’t let them hangout all morning in their pajamas. After they are finished in the bathroom, have them change into their clothes for the day. When you get them changing out of their pajamas and into other clothes, it is a trigger action to confirm that their day is starting.
• Many children wake up very hungry. 8-10 hours of sleep is a long time without eating for anyone, especially a young child. Have them eat a nutritious breakfast right after the bathroom routine.
• At this point, children might be ready to be on their way to school. If your child is still in pre-school or a half day school program and starts in the afternoon, now might be a good time to encourage free play or do something fun together.
• When your child gets home from school, have a routine in place to make the transition from school environment to home environment easier. If that means putting their backpacks in a certain place and going over paperwork together on the couch then do that. Maybe it is finding a healthy snack and going on a walk outside together. Whatever it is, ease the transition because school can be very stressful for children of any age.
• And finally, the bedtime routine, which can be the hardest of all. Children are busy little people. Getting them to calm down and relax their mind and bodies after a long day can be so hard. Start bath time at the same time every evening. After the bath is over, implement a routine: pajamas, teeth, book, then bed for example. Or if your children are movers like mine, bed time yoga is fabulous! You could also go over what will happen tomorrow in your routine so that your child knows what the plan is. 

I hope that this school year is wonderful for your children and you, the parent. This time goes so fast so it is important that we make the best of it!

What are your daily routines like when your children go to school? At what age did you start a routine? How much does your routine change from school to summer time?

About the Author: Christine Cox is the blog master for Choosy Kids and owner of The Choosy Mommy. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy, and son Cam, who is learning new things everyday. Click here to learn more about Christine.