Welcome the Sandman

By: Jennifer Ripepi, MD

Sleep is really important, isn't it? Many of us have been sleep deprived for various reasons and lengths of time in our lives. We know how much better we feel when we've had a good night's sleep or a refreshing nap. Let's look at some ways to welcome the sandman into our homes to help our families have a sleep inducing environment for overall better health. I'll just touch on three factors that I recommend to my patients to help them to sleep better at night. These are tips I wish I knew when our children were young. I felt like between them not sleeping and frequently getting phone calls during the night, I never got enough rest. You can bet I'm catching up now!

1. Bedrooms should be dark. We are adapted to be active during the day and let our massive brains sleep and recover at night. Our eyes are very sensitive to light but our world now is full of light. Many people have even brought more light into their bedrooms with TVs, computers, phones, and electronic tablets which all emit light that stimulates the primitive parts of our brains to perceive that it's still daytime. When our brains think this, we produce less melatonin (our sleep-inducing hormone). This may cause you to have trouble falling asleep or staying asleep. Even when your eyes are closed you can sense light through your eyelids. Choosing to keep electronics off and lights dimmed for the hour before bed will help your brain produce melatonin.
2. People also sleep better when bedrooms are cooler. Again, night is generally cooler than day on our Earth. We have been outside for most of our time as humans. It is only recently that we have been able to control our indoor climates. Even just a few degrees cooler is better for sleep. Choose to turn down the thermostat (if you can) and even think about cracking a window open a bit if it's safe for you. That fresh air may just be the ticket to improve sleep.
3. Quiet. Silence is golden when it comes to helping our brains to fall asleep. I want to revisit the idea that we have changed our environment significantly. Our bodies developed into our present amazing form while we were living out in the wild. We needed quiet in order to be roused if there was any disturbance in the area which could be harmful to us or our families. Our modern brains still need that quiet both to respond immediately to danger and to rest and recover from our daytime tasks. Again, keeping electronics out of the bedroom and keeping sounds to a minimum can help.

You can also check out Choosy's song, Choosy Says Let's Rest, from the Choosy Kids CD "Our Special Time". It is a very calming song that can help children focus on resting. Scroll down after clicking the link to hear a sample!

If sleep is a problem for you or your family, I encourage you to try keeping your evening a little darker, a little quieter and calmer, and maybe a little cooler for about two to three weeks. Maybe it won't be a miracle cure but maybe it can help at least a bit.

What helps you fall asleep at night? How about your children?

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.

Help Wanted: Hand Washing for Toddlers!

By: Christine Cox, The Choosy Mommy

I can finally say that Capri is fully potty trained! It took us awhile, but we rarely have any accidents anymore. I am beyond happy that she has mastered these skills, but as soon as she is finished in the bathroom, she just sprints away, back to whatever she was doing prior. I get it…going potty interrupts her playtime, but we really need to work on just one thing before she gets back to playing – hand washing!

I stand there and wash my hands after I take care of her and her potty, so I am sure she knows what I am doing. But for me to convince her to take one more minute out of her playtime to do this is a nightmare. In her mind, she isn’t dirty because she always washes her hands when she is ooey, gooey or sticky. She just doesn’t recognize the importance of washing her hands after using the potty because germs can’t be seen.

Hand washing is by far the best way to prevent germs from spreading. I have noticed so many friends of mine posting on their Facebook about how their children are sick and most of these children are around others either at a childcare, preschool or regular school. Not to mention it is starting to be cold and flu season again so hand washing becomes ten times as important. Germs spread so fast in close-knit environments because we all know children improperly cough or sneeze (they don’t cover their mouth) or they touch an already contaminated object and put their finger in their nose, mouth or rub their eyes. At least when children are around each other, they can “see” that someone is sick and can gain a better understanding of germs. However, toddlers don’t even understand what a germ is and a lot of children, no matter the age, don’t understand the importance of stopping a germ in its tracks until they are already sick and it is too late!

Hand washing is a habit that starts at home. And it is going to start in my home NOW! I don’t want to scare my little girl with the “germ talk” but I most certainly am going to mention to her “don’t touch – that is germy” when she is interested in touching yucky things and I will move forward from there with hand washing.

My 3 year old loves Choosy so I am going to show her Choosy’s steps to hand washing and leave it in the bathroom. Maybe if she sees Choosy doing this, she will imitate it and do it too. I think I will also hang this poster up so that she can see Choosy washing his hands.

Additionally, Choosy Kids has a wonderful new song about washing your hands. Check out this video featuring Choosy Trainer, Courtney, at the recent 2015 conference for National Association for the Education of Young Children (NAEYC), demonstrating “My Hands Need Washed.” Want to download your own copy of this music? Click here to buy it. You better believe I will be playing it constantly in my house and sing it while we are washing.

By the way, did you know that December 6-12 is National Handwashing Awareness Week? Check out these additional resources from Henry The Hand.

How did you teach your children about germs and washing their hands? I would love to hear your tips!

About the Author: Christine Cox is the blog master and The Choosy Mommy for Choosy Kids. 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 newborn son Cam. Click here to learn more about Christine.

10 Unique Foods My Toddler Eats!

By: Christine Cox (aka - The Choosy Mommy)

Many toddlers are what parents call picky eaters but I like to refer to my daughter as a choosy eater. Ever since I introduced her to Choosy, she now tells me to be choosy about what I eat. Some days it backfires (I really wanted that cookie the other day) and other days it is a nice reminder. But let’s be real…whether she is picky or choosy, she is still deciding what her and I eat…mostly her.

There are many times where I put food on her plate and she won’t touch it. But there are more times that she sees something that her dad is eating and she wants to try it. I will tell you that she has my husband’s pallet in that she prefers salty, spicy and sour over sweet. I love my sweets! So at least she knows who will lead her to the foods that she will love….DADDY!

Which leads me to my discussion about ten unique foods that my toddler eats. Maybe your child has unique tastes too? This is no way means your toddler HASN’T tried these foods, but these are just some things that my husband and I are really surprised that she likes. I’ve noticed that when I say I like something, she does become more open to trying, so maybe give this new Choosy Kids song, Yum Yum Yummy, a listen and sing it when trying something new!

1. Green Olives – This one isn’t so weird in that I do know some kids that like olives but she will just eat them as a snack. I HATE olives, no matter the color, but her dad also loves them.
2. Banana Peppers – Another snack food that her and her dad share a love for. The smell…uhg, it gets me every time but she loves them!
3. Wasabi Peas – Now this one really threw me for a loop. Daddy was eating them one evening and she decided to give one a try. At first I was a bit nervous because I figured, whoa, too spicy, but she ended up eating a handful (not at one time!)
4. Oil and Vinegar dressing on Sweet Butter lettuce – Otherwise known as ensalada verde in our family. This is a gem as it is a pretty low calorie dressing. It is a so simple in that you just sprinkle some extra virgin olive oil and white wine vinegar over your lettuce. A little salt to taste.
5. Pickled Cauliflower – This was a shocker to myself when my toddler came home from Grandma’s with this new favorite!
6. Frozen Waffles – This one might not be so different, but at least we aren’t drenching the waffle in butter and syrup. Just a plain, frozen waffle!
7. Soy Sauce – She loves rice and won-ton soup, but give her a dish of soy sauce and she’ll dip anything in it to try!
8. Pepperoni – Again, maybe not so different but many toddlers find this to be too spicy.
9. Green Onions – She will dip her green onions in salt and eat 3 or 4 of them!!
10. Tuna – I just mix a can of tuna with mayo and onion and make a sandwich out of it. She’s loved this for as long as I can remember.

Let me know if your child has tried or even likes any of these foods. Please post if you have a food you think my toddler would love. We are always willing to try new things (well, daddy will have to try it first I suppose).

About the Author: Christine Cox is the blog master and Choosy Mommy for Choosy Kids. 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. Click here to learn more about Christine.

Gardening for Good

By: Kerry McKenzie

Research has shown that kids who are involved in growing and making their own food are more likely to try different foods and eat healthier.  And digging in the dirt is only half of the fun when it comes to gardening!  Getting dirty is so good for you!  Recent research has proven that there are health benefits to digging in the dirt.  There is a particular strain of bacterium in the soil that has been found to trigger the release of a chemical in your body called serotonin, which is called the “happy chemical” because it elevates your mood and decreases anxiety.  And on top of that, this little bacterium has been found to keep your brain healthy and possibly even treat cancer and other diseases. Contact with soil, through gardening or other means, is beneficial!  Now there's a great reason to get outside and garden for good and get your kids involved too!

You don’t need to have a green thumb to get started or even any plant knowledge. Kids can learn as they GROW! All you really need is a yard to dig in or a space to put a few containers. You can even reuse an old sandbox (remove the bottom) and turn it into a raised bed garden or keep the container that last night’s rotisserie chicken dinner was in and put some dirt and seeds in there.   

When planting in pots or an old sandbox, purchasing potting soil in bags is a good choice.  Keep in mind that plants need sunlight and water to grow, so plan your garden in a sunny spot that will catch rain or is easy for you to hand water with a watering can or hose.  If you want to plant your garden in the ground, remove all of the grass and rocks before you start. Tilling or breaking up the soil will help when you are putting the plants in the ground.

Involve your children in deciding which fruits or vegetables to plant as this may gain extra attention when gardening. Make sure to try some new fruits and veggies, like Okra!  I like to plant seedlings so the kids can watch them grow from the very beginning. You can buy seedlings at any home and garden store.  Gently place the seedlings in little holes, cover with a thin layer of dirt and drizzle with some water.

It's important to plant your garden at the right time, and the key is knowing when your area will see its last spring frost. You may lose your warm weather crops if you put them in the ground too soon. Search the Old Farmer’s Almanac freeze chart in your area! 

The next part is amazing!  Water, fertilize with old leaves, pick out the weeds and watch your plants grow. Before you know it you will have fruit and vegetables to pick and eat!  It’s that simple! And it’s fun!

What kind of fruits and veggies do your children like to watch grow? Share your growing tips with us in the comment section!

About the Author: Kerry McKenzie, B.A., M.S., has been working in education for more than 13 years. She is a Certified Health Coach, a 500 level (E-RYT500) yoga teacher and specializes in early childhood motor development. She has a passion for working with expecting moms, babies, toddlers and preschool age children and their caregivers at Greenville Health Systems pediatric clinic, child care centers and in the community. Click here to learn more about Kerry.