This Summer, Be Choosy Outside!

By: Jennifer Ripepi, MD

Aaah! The fresh air of late spring after a rain is one of my favorite smells! The chance to be outside after the cold of winter is something I always look forward to when I'm huddling under a blanket. Since summer is almost officially here (June 20), I'd like you to think about the importance of outdoor play and being Choosy outside.

We have changed our patterns of living so much that instead of our kids having to be called in from outside, we have to force them to go outside. Not all children, but too many for this next generation's health, are staying inside and sedentary. Yep, back in the good old days (I AM over 50 so I can say that!), we did play outside from sun up to sun down. A ball and a friend were all we needed some days. During that time, we learned to test our physical skills and our imagination by coming up with fun things to do. We tried to improve our ability to perform whatever the neighborhood challenge was that week like hopscotch or jump rope or throwing a ball to hit a stationary bat.

Outdoor play strengthens our bodies and our minds but it is very important for our bones. Our human race has spent most of its existence and development outside. The sunlight is important for our bodies to produce Vitamin D which in turn helps to strengthen our bones as we work against gravity (like when we walk and run). Certainly we need to protect our skin with sunscreen to prevent damage but that does not mean to stay inside. Building our skeleton leads to better protection as we age. And if we do suffer a broken bone while being active, we tend to heal better if our bones were strong from the start.

Our brains need sunlight too. We are meant to be in the light (but don't forget about using sunglasses and hats for protection from UV rays). Our eyes have developed for daytime activity. Seeing in the dark is for other creatures. But a game of flashlight tag after dark or catching fireflies can help you to appreciate playing in the dark as well! And as the sun sinks our brain makes melatonin which helps us to sleep better and more soundly.

How about the freedom of space that being outside affords? It gives us all a chance to spread our arms (wings?) and move over the ground in a way we can't when we are indoors. That unrestricted movement, along with a chance to use our outside voices, is exhilarating. Physical activity causes our muscles to stretch, send signals to our brain to learn new movements, to release endorphins (the "feel good" brain chemicals) and just have fun! I love to take a walk at lunchtime and be able to hear the noise from an elementary school playground at recess. I know those children will be able to focus better during their afternoon classes because they had a chance to PLAY OUTSIDE.

How do you think that being outside helps you and the children in your life? Choosy loves the outdoors, too! In fact, take a look at this music video for Be Choosy Outside!

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.

Navigating the Grocery Store

By: Jennifer Ripepi, MD

Navigating the grocery store can be a real chore, especially with children in tow. As a parent who has been in your shoes, I’d like to share some tips that may help you get through the shopping process with more healthful foods and less junk in your cart.

First and foremost, I found that preparation is key to a successful venture. Review the store ads either in print or on-line. If you do your shopping the first 2 or 3 days of when the weekly specials are advertised, you are more likely to find the items that are on sale. Different stores have different days of when prices are in effect so double check what your favorite store offers. This step helps you to work within a budget and you can even begin to plan meals for the week. Cutting coupons and comparing those to the store ads may also help you to save money on the items you need. You can also check out some money saving apps for your phone. A couple that are popular are Ibotta, Checkout 51 and Saving Star.

Make a list! How many times do we finish shopping and forget some important item? Keeping a running list in your kitchen may help. As you empty one of your stock items, then you can add it to the list. Too many times, our list at home (ominously referred to as "The List") begins as soon as I get back from the store. Just another part of being in a family!

Do not go to the store while you are hungry! You WILL buy items that you don’t need just because you are eating with your eyes. Take a bottle of water with you during your shopping trip and sip that as you stroll the aisles.

Understand your store's layout. Most large grocery stores have produce first and around the outside walls are the bakery, deli, meats and seafood, dairy and perhaps the frozen foods. This is where we should spend most of our time. Selecting healthy produce with attention to season, color and freshness will help us to prepare beautiful and vitamin and mineral packed meals. Lean proteins give us the building blocks for growth and repair. Dairy and dairy-equivalents like soy products give us calcium, protein and some Vitamin D for strong bones and muscles (among other things). Frozen foods may be a reasonable alternative if fresh produce is out of season or longer storage is needed. Sometimes these foods are convenient as well, but be aware that the more processed they are, the less control you have over what you are serving to your family. Try to stick to single ingredient foods without added flavorings.

The inside of the store has some aisles a health-conscious family should avoid. Snack foods like chips, pretzels, crackers, candy and cookies and the soft drink sections are huge parts of many stores. These foods rob our health and we really do not need those in our pantries. Feel like you "have to have it"? Get the smallest size available. Or better yet, do without and look at your total at the end of your trip.

The shelves are set up for eye level shopping. Your child sitting buckled into the seat of the cart will see sweetened cereals and the items at the checkout that are there for impulse buying. Plan for letting them know that Choosy would pick something else. Perhaps even talk about being Choosy at the store beforehand. It may save you some tantrums later.

What are your grocery shopping tips? Do you engage your children in the experience and let them help out when picking out produce? Do you discuss what the foods are that they are seeing?


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.

To Supplement or Not to Supplement

By: Heather Dyson

Many parents come to me worried that their child is not getting all of the nutrients they need for proper growth and good health, especially if their child is a “picky” eater. There are a number of different vitamins and supplements available for kids in fun shapes and tasty flavors. But parents often wonder, “Is it worth it? Does my child really need it?”

Requirements for supplementation vary depending on the child’s age. Both breastfed and formula fed infants meet most of their nutritional needs. Once your child transitions to solid foods, it is important to offer a well-balanced diet, including plenty of fruits, vegetables and whole grains, which will go a long way to helping them meet their nutritional needs. Even “picky eaters” often get enough vitamins and minerals, but a children’s multivitamin might not be a bad idea if you are worried your child does not eat enough variety. Just be sure to choose one that is made specifically for children, such as L'il Critters or Flintstones brands.

It is recommended that exclusively breastfed infants be supplemented with 1 mg/kg iron at about 4-6 months when it is believed that baby’s iron stores become depleted. Breastmilk does not contain iron in amounts that are recommended for infants. However, many feel that since breastmilk is a complete food for infants, supplementation is not necessary, especially if baby is starting solid foods. There are many foods that will provide iron for babies, including meats, eggs, dry beans (such as pinto, garbanzo, kidney, etc.) and fortified whole grain cereals. Formula is fortified with iron so supplementing is not necessary for formula fed babies.

Another vitamin that is often recommended for infants and children is Vitamin D. We get most of our Vitamin D from the sun, however in the fall through spring months we cannot get enough sun to make the Vitamin D we need. Also, the sunscreen we use to protect our skin from harmful rays also blocks the rays we need to make the vitamin. Infants can be supplemented with 400 IU of vitamin D per day and children over the age of 2 with up to 800 IU per day. Be sure to buy a children’s version as Vitamin D supplements are sold in many different dosages. Enfamil’s Vitamin D drops are a good and safe choice.

Always speak to your pediatrician or a Registered Dietitian before supplementing your child or if you are concerned about your child meeting his or her nutritional needs.

About the Author: Heather Dyson is a Licensed and Registered Dietitian who currently focuses on counseling patients with a variety of health situations, and in ages ranging from infancy to elderly. Click here to learn more about Heather.