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Happy Healthy Kids

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When the Sports Season Never Ends

December 9, 2014 by Kelley Leave a Comment

The other day, in the precious two-hour gap between dropping my youngest off at his toddler program and picking him back up, there were any number of things I could have done (and had to do): pay bills, clean out the garage, work on an article, figure out what the orange stain on the mudroom floor could possibly be. Instead, I made a spreadsheet: of my kids’ youth sports commitments. The athletic options for 8- and 6-year-old boys are so many, and so frequent, I had to summon the powers of Excel to figure out which sports they could do, and when, without all of us going crazy. Or broke.

There are no more seasons anymore, really, in youth sports. In communities like ours, children as young as 4 or 5 can play pretty much anything they want, year-round, for town teams or “club” teams. And that’s a shame.

sport season never endsHow can too much choice be a bad thing? Naturally, kids like mine who enjoy sports are all for, say, indoor baseball in November or the $1000 summer lacrosse “club” team, especially if their friends are doing it. But many parents grumble that town leagues are being diluted as for-profit club teams and developmental clinics pull the best of the best from the local teams. Others worry that if year-round or “elite”-level teams are available, their kids need to join ranks in order to have a shot at making increasingly competitive middle or high-school teams. Doctors like my orthopedic surgeon husband are concerned that young kids who specialize in certain high-level athletics week-after-week, month-after-month are at risk for overuse conditions and other sports injuries that used to only afflict adult athletes.

Those are all big problems, but when I watch my six-year-old practicing pop-ups in an indoor baseball “facility” while it’s snowing outside, what I think about most is burnout. I played a handful of sports as a kid, and I remember the excitement of dusting off my field hockey stick at the start of the school year, or my mitt when the snow started to melt. There was a sport for every season, at least until the high school years, and I welcomed the change. Just as snowfall seems more magical in December than March, so does a freshly Zamboni’d ice rink. This is what former NBA player Bob Bigelow talked about most in his book, Just Let the Kids Play. For kids whose parents afford them every opportunity to play any sport they want, at the highest levels attainable through the magic of money and Minivan chauffeurs, Bigelow feels only pity. “They’ve had their childhood robbed of them so their parents can create another athletic Frankenstein,” he told ESPN The Magazine earlier this year. While I was a writer for Sports Illustrated a decade ago, I wrote about many of these kids, and was often glowing—the talent that some precocious athletes exhibit today is, after all, nothing short of awesome—but at other times, skeptical.

What Bigelow and many other youth sport advocates want is not less sports, per se, but a greater variety of lower-stakes sports, especially at the young ages. This is a model we are embracing with our kids, but because you can sample from so many different kinds of sports all year, even this can create Frankensteins of a different sort: After a day of shepherding two children between four different athletic events, I’m left feeling a little monstrous myself. “More sports,” even town-based, low-pressure ones, can eat up family time, to the point that many of my friends feel that weekends are more stressful, scattered, and draining than weekdays. It takes real restraint to say “no” to an activity that the other kids in the class are doing—and military-grade logistical plotting to coordinate schedules so friends or siblings can participate in a sport together, on the same team. (And with tryouts becoming common in many sports starting in kindergarten, there’s no telling if your child will be able to play alongside his best buddy anyway.)

As for now, our general rules are that we: allow our kids to play no more than two sports per season at most; stand firm that our kids will every so often miss a game or practice in favor of important family events (or the occasional birthday party, because, c’mon, they are in first and third grade); and remind our kids over and over again that sportsmanship, effort, teamwork, and fun are more important than whether you are on the A1a team or A1b team. We’re still feeling our way through this, however, and realize the rules may change—particularly since our 3-year-old will no doubt try some things his brothers do, which means that the family sports machine, as taxed as it currently seems, is actually only running at about 66% capacity. Feedback is welcome from readers who’ve gone or are going through the same thing and have found a way to help their kids balance a healthy interest in sports with good mental and physical health generally. In the meantime, I have to go down to the basement to tell my older boys to stop playing “keep it up” with a day-old balloon so they can come up for breakfast. But it’s so hard; it sounds like they’re having the most fun they’ve had all week, and it has cost nothing.

photo credit: Simon Sees via Photo Pin, cc

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Can Empathy Be Taught?

November 19, 2014 by Kelley Leave a Comment

One of my greatest memories of living in New York City as a new parent is a simple one. It was six years ago, and my oldest son was two. We were playing around a fountain at a neighboring apartment complex, and a little girl was sitting cross-legged on the pavement, sobbing. My son stopped his scooter, looked at her for a moment, and then walked over to the child and solemnly embraced her for a minute or two. He didn’t know her, but wanted to hug her. I remember thinking at that moment: my son is kind. And it filled me with warm feelings. (Feelings I try to return to, in “Calgon, take me away” fashion, when that same son is yelling at his younger brother for breathing on his Lego ship without permission.)

teaching kids empathyTurns out there’s a good reason why that moment impacted me so much. A recent study suggests that the ability to demonstrate empathy at a very young age is a surprisingly good predictor of later behavior. University of Michigan researchers collected data on 240 children at age 3, and took note if they demonstrated certain behavioral red-flags, and then studied the children again at age 6. Turns out that preschoolers whose parents thought they showed “callous or unemotional” behavior, notably a lack of empathy, were especially likely to have behavioral problems in first grade. This lack of empathy was an even more powerful predictor of later trouble than traits like inattentiveness and defiance.

The silver lining of this glum finding, say researchers, is that empathy, unlike some other personal characteristics, can be successfully nurtured, especially in little kids. Study co-author and University of Michigan psychology professor Luke Hyde singled out Parent Management Training, a treatment model used by many child psychologists who care for families of conduct-challenged kids, as a good starting point for parents who want to help their little ones be kinder and more aware of others’ feelings.

On its Facebook page, the Parent Management Training Institute posted a piece about helping children learn empathy. They offer these three useful tips, which I paraphrase here. I hope to practice all three with my kids—even, and perhaps especially, my three-year-old—in the coming months.

Model empathic behaviors whenever possible. Isn’t this the case with so many good parenting practices? Talk often about how others are feeling, and how you might be able to help them.

When your child says something negative about a peer, counter them with positivity. It’s common for children to focus on something a person is doing wrong. When they voice a negative observation out loud—”Tara is bad at basketball,” is the example used by the PMTI—don’t just say, “that’s not nice.” Prompt them to be more understanding in the future by offering insights into possible reasons the target of the observation is having trouble (“Tara just started the sport; remember when you did?”) or pointing out other ways in which the person shines.

Be a storyteller of kindness. Kids often respond to true stories about kind deeds and actions more than abstract reminders. Tell them about how you or someone they know has lent a helping hand, or relate an inspiring story from the news.

I’m going to add a final one: Do something selfless together. Next week, look for a post about simple ways even the littlest members of your family can give to others in need this holiday season.

Photo credit: Theloushe via Photo Pin, cc

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It’s O.K. to Not Always Be O.K.

November 4, 2014 by Kelley Leave a Comment

Do you try to hide messy emotions from your kids? I know I do—mostly out of a belief that parents need to be strong and stoic in order for children to feel “secure.”

This came to mind recently, when I found out that a beloved uncle had unexpectedly passed away. I got the call on a Friday, and my children were lounging on the couch reading nearby. They immediately sensed from my tone on the phone that something was wrong. I had no time to make sense of the call and “smooth over” my grief before my eight- and six-year-olds were on top of me with questions. As I told them what happened, the tears spilled over. But instead of being perplexed and disturbed, the boys solemnly embraced me. “I’m so sorry, mom,” they said.

Cathy Cassani Adams, LCSW, one-half of the parenting duo that hosts my favorite podcast, Zen Parenting Radio, is a strong believer in emoting in front of children—and, sometimes even trickier, allowing them to do the same. She eloquently expands on this in a chapter of her just-released second book, Living What You Want Your Kids to Learn: The Power of Self-Aware Parenting.  She’s shared an excerpt with HHK, below.living what you want your kids to learn

Why feeling emotion is essential for you and your kids

(an excerpt from Living What You Want Your Kids to Learn: The Power of Self-Aware Parenting, Be U publishing, 2014)

Wouldn’t it be great if we could just feel the good feelings? If we could bypass what makes us feel disappointed, sad, or uncomfortable?

While it would be wonderful to just feel love, joy, and a sense of peace, emotions are a package deal. We either feel them all, or it’s difficult to feel anything at all.

This doesn’t mean we have to suffer when painful feelings arise. To illustrate what I mean, we can acknowledge anxiety without becoming a worrier. We can feel the injustice of something without flying into a rage. Emotions don’t have to become a mode of being.

Too often we feel something, then push it away for fear of becoming angry, weak, or extremely sad. When we do so, we suppress the natural signals our body sends us to keep us aware.

Denying what we are feeling leads to a state of repression. Shoved out of sight, the emotion morphs into a state, such as constant anxiety, impatience, or a critical spirit. Such dysfunctional patterns of behavior become a hallmark of our personality. Consequently, we’re mad at everything, but we don’t know why; or sad much of the time, without anything in particular causing us sadness in the moment.

Emotions aren’t the problem. It’s our inability to fully feel our emotions that gets us in trouble. If we would just allow a feeling to come up, let the tears flow, face up to whatever it’s about—such as what’s making us angry—the emotion wouldn’t fester. Once acknowledged and felt, it can be released. Then we don’t waste our valuable energy pretending not to feel a certain way when we obviously do, or telling ourselves and others that things don’t bother us when everyone can see how bothered we are.

Distracting ourselves from what we are feeling—denying our emotions—is commonly referred to as numbing. This takes many forms, such as excessive use of alcohol, overeating, indulging in drugs or medicating ourselves, being a shopaholic, spending all our spare time with technology, and staying busy, which is the most socially acceptable form of numbing. How often do we keep ourselves busy so that we don’t have to deal with how we’re truly feeling? By being perpetually busy, we keep our focus away from what’s going on inside us, preferring anything to having to feel.

The really sad part about this is that anything going on inside us isn’t trying to harm us. It doesn’t come into our lives to hurt us. Rather, it’s trying to heal us, moving us toward greater wholeness. Its objective is to help us let go of something we no longer need in our lives, which enables us to return to a more peaceful way of being.

Children get this. They know how to have a good cry, and they know how to express disapproval or call out something that seems unjust. But what do we do when they express what they are feeling? We order them to “stop it.” We tell them they are being manipulative, too dramatic, or insensitive. In this way, we teach them their emotions aren’t desirable. So they learn to numb out and pretend.

What if we felt our feelings instead? What if we actually accepted our emotions, neither reacting to them nor suppressing them, but allowing them to pass through us?

To take this approach to our emotions is to appreciate our body’s natural ability to release what it doesn’t need. It also empowers us to teach our kids to do the same. We could share tools that would help them appropriately discuss and release whatever they may be feeling. In this way they learn to honor their feelings.

All of us—parents and children—need to embrace our emotions as normal, as an essential aspect of being human. Whether it’s a good feeling or not-so-good feeling, we all need to give ourselves and each other permission to feel it fully.

To read more of Cathy Cassani Adams’ newest book, buy it at Amazon, here.

Photo credits: Top: Sara Bjork, via Photo Pin, cc; bottom, Cathy Cassani Adams

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Best TV for Big Kids

October 7, 2014 by Kelley 1 Comment

The American Academy of Pediatrics says that kids under 2 shouldn’t watch TV. That’s a shame: Not because I think toddlers would do better with more screen time, but because some of the most inventive television in the past decade has been designed for children their age, or just a little older. There are shows that encourage cognitive thinking skills (such as Blue’s Clues), shows that help kids recognize and handle feelings (like Ni Hao Kai-Lan), and just plain brilliant shows, including one with an original opera score (Wonder Pets). Flip through PBS’s Sprout or Nick Jr. if you haven’t lately, and you’ll see what I mean; each show is more creative, enriching, and, to borrow a phrase from The New Yorker TV critic and mom Emily Nussbaum, more gem-like than the next.

Photo credit: lmcsike via Shutterstock

Photo credit: lmcsike via Shutterstock

But what happens when children outgrow talking animals and Kewpie-doll-eyed protagonists? They—and we—are faced with two major categories: battle-centric cartoons or sassy, snarky sitcoms. I’m not sure which is worse. While the animated action is largely bloodless, it’s still unabashedly violent, which is why I welcomed it when my 8-year-old asked if he could tune into Jessie rather than Ninjago one night a few weeks ago. Big mistake. After a couple of episodes, the know-it-all-‘tween banter had obviously struck a chord, and soon he was trying phrases like “that is soo depressing” on for size.

I took my dilemma to Sierra Filucci, executive editor of parenting content for Common Sense Media, a website devoted to reviewing and recommending screen choices for children. Turns out I’m not alone in thinking most big-kid TV stinks. “It is really hard to find quality, age-appropriate TV for older children,” she says. “This isn’t necessarily a new thing, but it can be very frustrating for parents who aren’t happy with what Disney and Nickelodeon have to offer this age group. Lots of ‘tween-targeted TV is funny to kids, but relies on stereotypes or sassy behavior that parents don’t always appreciate.” In other words, ‘tweens and pre-‘tweens are at an envelope-pushing stage in which fighting sequences and put-downs are appealing, edgy even. But left to their own devices, kids might also choose to wear flip-flops in February and eat candy for breakfast. It’s our job to guide them to better choices (as high-maintenance and helicopter-ish as that may sound).

The good news, says Filucci, TV shows that satisfy older kids and parents both exist: “You just have to look harder and rely on a variety of tools to find the good stuff.” That means it’s time to think outside the cable box. This may be hard for us, the last generation of parents who deign to channel surf. But our kids could be getting much more out of their TV experience for it. Here are some of Filucci’s top tips finding great programs, and her current picks for ages 5 and up.

1. Consider subscriptions to Netflix, Hulu and Amazon. “They offer some of the best and most original kids programs out there,” Filucci says. If you don’t have a streaming TV, you can view shows from these sites on a computer, tablet or smart phone.

2. Mine PBS, CBS and cable channels for quality reality shows. Many reality shows are appropriate for older kids, and are a great opportunity for parents and children to enjoy TV together. “I watch lots of cooking and animal shows with my kids—from Food Network, Cooking Channel, HGTV, and Animal Planet,” Filucci says.

3. Spring for DVR. The DVR (a digital video recording device, available via your cable or satellite service, TV or computer operating system) is a great tool for parents because you can essentially set up a lineup of shows for your children to choose from. It can also allow you to record more obscure stuff and watch it when you want it, and skip over the commercials—which can be a worse influence on our kids than many of the programs themselves.

Great Shows for Big Kids

ShowNetwork/Streaming ServiceWhat It's AboutBest for Ages..
AnnedroidsAmazonFollows misadventures of kid-genius scientist Anne and her amazingly real-life android creations.5 and up
Haunted HathawaysNickelodeonA single mom and her kids move into a house "haunted" by friendly and funny ghosts.5 and up
Design Squad NationPBSKids perform games and experiments that explore STEM principles. 6 and up
Curiosity QuestPBSHost Joel Green travels the globe to answer kid-friendly conundrums (who started karate?)6 and up
SciGirlsPBSReal 'tween girls tackle technology and engineering activities.6 and up
All in with Laila AliCBSAli follows real people who've overcome obstacles to do amazing things.6 and up
How It's MadeScience Shows how real-life objects (hockey skates, sparklers) are made.7 and up
H2O: Just Add WaterHulu/Amazon (spinoff Mako Mermaids is on Netflix)Three girls hide the fact they're mermaids while coping with everyday teen challenges.7 and up
Brain GamesNational Geographic Kids learn the science of the brain through interactive games and optical illusions.8 and up
Amazing RaceCBSReality show of two teams racing each other across the world explores teamwork and problem solving.10 and up
Doctor WhoBBC AmericaClassic sci-fi series portrays a human-like alien who resolves to protect the galaxy from evil.10 and up
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Are Fit Kids Better Learners?

September 27, 2014 by Kelley Leave a Comment

photo credit: KWDesigns via photopin cc

photo credit: KWDesigns via photopin cc

We’ve all been told that a good night’s sleep and a balanced breakfast are essential for making sure our kids are ready to learn on school mornings. But did you know that 10 jumping jacks might help jump-start their brains, too?

Two recent studies build on a growing body of research showing a strong link between heart-pumping activity and increased learning potential in kids. In brain scans of 9- and 10-year-olds, University of Illinois neurologists discovered that fitter kids had healthier “white matter”—which is related to more efficient neural activity— in their brains than less-fit children. Michigan State researchers, meanwhile, have found that a bout of physical activity before school helped kids be more attentive and perform better in math and reading skills.

This probably doesn’t come as a surprise to many childhood education specialists: Preschoolers and kindergarteners often start the day outside or with some sort of movement activity, because children seem better able to cope with circle time once they’ve gotten their energy out on the playground. But as kids age and curriculum demands grow, they typically move from bed to bus to desk chairs, where they’re expected to log an hour or more of quiet work until recess or P.E. Given the recent findings, this shift seems pretty arbitrary—and possibly counterproductive. Older kids clearly benefit from “shaking their sillies out,” too.

Many schools have already come to this conclusion. More than 1,000 schools across the U.S. have adopted the BOKS (Build Our Kids’ Success) program. Launched by mom Kathleen Tullie in 2009, it helps communities set up volunteer-led, before-school fitness games, like relay races and obstacle courses. In many towns, it’s allowed schools to make up for P.E. time lost due to budget cuts or academic curriculum constraints. (According to the National Association for Sport and Physical Education, most elementary school students receive only between 33 and 66 percent of the recommended 150 minutes of P.E. classes per week.)

Photo credit: The Playground Project

The Peter Woodbury School Playground. Photo credit: The Playground Project

Other schools offer physical activity before school to accommodate kids who need to be dropped early due to bus or parents’ schedules; and what starts out as a logistical necessity winds up benefitting kids. At the Peter Woodbury Elementary School in New Hampshire, kids are dropped off early, at 7:30 a.m., so the buses can leave to pick up middle schoolers. Because the building isn’t yet open to students, all grades start the day on a playground that’s uniquely designed with nature in mind. “There are 400-some kids out there playing all sorts of ball and adventure games before sitting down to learn, and all are having a blast,” says HHK adviser Curt Hinson, Ph.D, who’s observed the school while touring the country as a recess and P.E. consultant.

The only problem: If you’re like me, the thought of fitting an extra activity into the morning routine is mildly panic-inducing. Every last minute is packed—with breakfast making, shoe finding, shoe re-tying, and nagging, nagging, and more nagging. And yet, I know my high-energy boys would benefit from running-around time before school begins. Their school does open the gym and provide supervision in the hour before school to accommodate early-working parents. I think I’ll try to take advantage of that at least once a week, particularly as the weather gets colder and there are fewer opportunities throughout the day to get the kids outside.

I’ve researched some other ideas to help kids get moving more, both before and during school hours. Here are a few:

1. Take 10 minutes for tag at home. Tag requires no equipment, special skills, or prep time, and can be done practically anywhere. Although it may seem daunting, most of us could probably manage to build 10 extra minutes into our mornings to provide some tag time before or after breakfast—by setting the alarm a bit earlier, and packing lunches, and laying out clothes, shoes, and backpacks the night before. Try this variation if the same-old gets boring. (Older kids might be more game for a mini-jog around the neighborhood with you.)

2. Set up before-school playdates. Even if your school doesn’t have an early morning drop-off program, they may allow kids to play on the playground or in the gym as long as they’re supervised. (Be sure you check with the school beforehand.) Link up with a couple like-minded parents (who can also drive or walk their kids from time to time), and arrive on the early side for a 10-15 minute game of basketball or kickball before the bell rings. For more ideas, check out the BOKS website.

3. Talk to teachers about giving your child’s class “brain breaks.” Many schools already encourage this: stopping lessons in the middle to have children get up from their desks and stretch, do jumping jacks, or even dance for a couple minutes. To give the teacher ideas—and collect a few yourself to use during long homework stretches—check out the Scholastic book, Brain Breaks for the Classroom: Quick and Easy Breathing and Movement Exercises That Help Students Reenergize, Refocus, and Boost Brain Power Anytime of the Day.

4. Learn why you, too, may be clearer headed after that morning game of tag (or a jog or a Soulcycle class.) Read John J. Ratey’s Spark, which digs deep into the latest findings on the exercise-brain connection, in both kids and grown-ups.

 

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Pediatricians’ Wish List

September 23, 2014 by Kelley Leave a Comment

photo credit: byLorena.com via photopin cc

photo credit: byLorena.com via photopin cc

This is the first in a “Wish List” series in which I ask experts in different kid-related fields—medicine, education, etc.—what they really want parents to know and do better. I’d love to hear suggestions for our next Wish List expert…Kindergarten teacher? Day care worker? Dentist? Environmentalist? The possibilities are endless. Please make a suggestion here.

THE PEDIATRICIANS

Julie Kardos, M.D. and Naline Lai, M.D. are pediatricians in a busy clinic affiliated with the Children’s Hospital of Philadelphia. As fall and winter approach, and their offices fill up with sick and sniffling tykes, they share their top five wishes for patients and their families.

THEIR WISH LIST

1. Vaccinate fully, and on time. As more and more parents opt out of vaccinating or delay immunization appointments in certain pockets of the country, diseases like measles and whooping cough are cropping up again. Do your part for your kid and community by scheduling immunizations, including the flu shot or mist, on schedule. See and print out a complete schedule here.

2. Enforce bedtimes—for little kids and big kids. Too-little sleep leads to depressed kids, hyper kids, and weepy and emotional kids—regardless of their age and stage. Keep tabs and limits on media and even homework, and monitor bedtime, to make sure children get the daily sleep they need: 16-18 hours for babies, 11-12 hours for preschoolers, 10 hours for school-age children, and 9-10 hours for teens. For sleep guidelines and tips from the CDC, see here.

3. Trust yourself. Teachers, day care workers, and even doctors are all capable of “over-calling” or “under-calling” conditions in kids. You know your child best: If you think he is sick, push your physicians for answers; if she seems fine even though someone—the school, a grandparent—insists something is “wrong,” listen to your gut.

4. Teach your children to seek you for comfort. It’s tempting to shove an iPad or a lollipop in front of children when they are scared or uncomfortable, at a doctor’s office or elsewhere. Distraction when necessary—like pulling out a splinter—is okay, but after the deed is done, shower your child with the kisses, hugs, and words that only human interaction can provide.

5. Be careful about sending mixed messages. If you want your child to eat better, make sure you’re eating well. Same goes for exercise, fighting fair, hand washing, and any number of things. Kids notice more than you think; make sure you are role modeling the behavior you want to see in them.

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When the Bully is a Sibling

September 22, 2014 by Kelley Leave a Comment

Sibling rivalries are as old as Cain and Abel, and generally speaking, nowhere near so dramatic. It’s the rare parent of multiple children who doesn’t deal with squabbling or even screaming from time to time. But new research suggests that parents should scrutinize their kids’ relationships with one another a little more closely. A study by scientists at the University of Oxford found that kids who were bullied by their own siblings were twice as likely as other kids to suffer from depression and anxiety. “Forms of bullying where victims are shoved around the playground or targeted at work have been well documented,” says lead author Lucy Bowes, Ph.D. “However, this study uncovers a largely hidden form of bullying. Victims of sibling bullying are offered little escape as sibling relationships endure throughout development.”

Photo credit: Susan via Flickr

Photo credit: Susan via Flickr, cc

That was the real eye opener for me. Sure, it’s hard enough for a child when there’s a bully in her class, on her bus, or at her lunch table. But what if the bully shares his toys? His dinner table? His bedroom? While educators are falling over themselves these days to implement bullying awareness and policies on school grounds, we parents tend to write off sibling-to-sibling struggles as a normal part of household dynamics. And yet, it makes perfect sense that when the power dynamic is lopsided enough, kids can feel there’s nowhere to turn, and the negative impact is lasting.

To be sure, bullying is different than garden-variety “fighting,” and the majority of sibling squabbles are just that. In the Oxford study, researchers defined sibling bullying as incidents of being ignored or verbally or physically abused by a brother or sister several times a week. Among 3,452 kids studied, 23 percent reported this level of bullying. (Interestingly, girls were more likely to be victims of bullying, and older brothers were most often the perpetrators.) Of the bullied children, 12% were clinically depressed, 16% had anxiety, and 14% attempted some kind of self harm (cutting, etc.) in the previous year. Those who said they were never bullied by a brother or sister were about half as likely to have these issues.

While it would be silly to freak out over every little battle your kids’ wage over the front seat or the remote control, it’s clearly important that we be a little more aware of the way they fight, and intervene when necessary (as exhausting as it can feel sometimes). HHK adviser Polly Dunn, Ph.D, a psychologist and mother of four who has seen her share of sibling squabbles, helped come up with some tips:

1. Watch how your kids interact. Look for power imbalances. When one child (typically the older sibling, but not always) is frequently starting the arguments, initiating physical fights, or talking badly about the other child, those are all red flags.

2. Treat sibling bullying as you would school bullying. Chances are, if you got a call from school and were told that your child is bullying a classmate, you’d take it seriously. It’s important to apply the same gravity to bullying at home. “I have a zero tolerance policy for bullying, both in and out of my home,” says Dr. Dunn. “If one of my children is exhibiting bullying behaviors towards someone else (sibling or not), I let them know that this is not acceptable behavior and that if they continue there will be consequences. And then I follow through. It’s important to make sure that the consequences reflect the seriousness of your zero tolerance policy and are of a currency that your children understand. For example, if one sibling is bullying another then the offender will be grounded from all electronic devices and extracurricular activities for one week. If they can’t shape up, then that will be extended.”

3. Teach your children to speak up if they’re feeling victimized. Often, we discourage kids from “tattling.” While it’s important that we teach children to stand up for themselves, that might feel impossible for a kid who’s cowed by an imposing brother or sister. Teach them the difference between a disagreement and a bullying situation, and make sure they feel comfortable coming to you or your spouse when they feel unable to stand their ground.

4. Foster situations in which your kids can work or play together peacefully. Whether they’re contending for the last roll at dinner or your attention after a long day, a sibling can easily feel like your child’s stiffest competition. Be careful not to stoke rivalries by comparing one to another, and make sure you build a little lighthearted communal downtime—walks, treat baking, family movie time—into their weeks. “Sibling relationships are so powerful because they know each other like no one else could,” says Dr. Dunn. “They grow up with the same parents, the same grandparents, the same homes, the same values, the same happy memories, and the same problems. Although each may be impacted differently, siblings can relate to each other in a way that no one else can.”

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Make-Your-Own Trail Mix

September 7, 2014 by Kelley Leave a Comment

make your own trail mix-2A lot of us came of age in the carbophile era: Indoctrinated by the idea that fat was the enemy, we stuffed our faces with rice cakes, plain bagels, and low-fat cookies, and sluggishly made our way from the dining hall to class, wondering why we felt so tired and bloated all the time. Snackwells? Perhaps never in human history have we collectively snacked so poorly.

Over the past decade, there’s been mounting research suggesting that fat is, in fact, our friend, and what we really should be avoiding are these so-called “simple carbs”: quickly digested starches and sugars, often found in pasta, rice, potatoes, and processed snacks. These foods can cause our blood sugar to spike and our energy, not long after, to plummet. If you’ve read or seen the news last week, you’ve probably come across the latest study showing that a diet that’s low in simple carbs is better than one that’s low in fat when it comes to weight control, heart function, and other health markers.

Now, this presents a real snacking conundrum. With things like olive oil, lean meats, eggs, and dairy, it’s fairly easy to work some more healthy fats into mealtime. But if you’re like us, your pantry is stuffed with questionable pouches of shelf-stable carbs: pretzels, chips, puffs, graham crackers, fish crackers, bunny crackers, and some round, unidentifiable crackers I’m quite sure no one has touched since I purchased them in July. These white, tan, and orange snacking staples have been in regular rotation since we gleefully presented our first child with finger foods, and it’s hard to break the habit. Kids like salty, filling, quick-to-digest snacks, and to be honest, I do too—they require no preparation, are easily transportable, and placate a growling belly quickly.

IMG_1405So, I’ve been thinking about ways to satisfy that crunchy-snack craving with some more healthy fats and protein, and landed upon one potentially satisfying solution, particularly for high-activity days when their bodies require a little extra energy: trail mix. But I didn’t present it to my kids in those exact terms. For many of us, “trail mix” conjures up visions of the dusty raisins and shriveled almonds wasting away in vending machines and airports. I rounded up and, in some, cases, purchased a variety of fresh nuts I know they liked, as well as dried fruit, semi-sweet chocolate chips, plain popcorn, and low-sugar cereals. In the spirit of the sundae bar, I lined up the ingredients in little bowls on the kitchen table, handed them some Ziploc bags, and let them go to town. I even sprung for a few airtight acrylic canisters and wrote my kids’ respective initials on my fave chalkboard labels so each child had their own special mix to draw from at snack time.IMG_1410

The possible combos are almost endless. A trip to Whole Foods or Trader Joes will give you a dozen ideas, many nut-free, as may be required in your family. Here are some potentially kid-friendly inclusions:

Nuts (peanuts, macadamia nuts and Marcona almonds tend to go over big in our house)

Seeds (sesame, pumpkin)

Dried fruit (golden raisins, dried cherries, dried cranberries, dried apricots)

Coconut chips (we like the Dang brand; and dang, they are addictive)

Sweet chips (to sprinkle in judiciously: semi-sweet chocolate chips, yogurt chips, peanut butter chips, M&Ms)

Low-sugar cereal (Cheerios, Kashi Go Lean crunch)

Plain popcorn (it’s a whole grain, you know)

Bringing your child to the store to help you pick out ingredients can be part of the fun. My sister recently took her daughter shopping for trail mix ingredients in anticipation of a weekend soccer tournament. They came up with the sweet-and-salty combo below, and made individual bags for all of my niece’s teammates. Now, for a rainy Sunday on the couch, a calorie-dense mix like this might not be the best choice. But for a busy day of sports and other activities, it’s hard to beat.

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Sophie's Soccer Mix

Sophie's Soccer Mix

Ingredients

  • 1 cup peanuts
  • 1 cup dried cranberries
  • 1 cup low-sugar granola clusters
  • 1/2 cup M&Ms

Instructions

  1. Mix ingredients in a large bowl to help distribute salt from peanuts. Makes about six servings.
3.1
https://www.happyhealthykids.com/trail-mix-kids/

 

 

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Coaching Your Kid’s Sports Team

September 4, 2014 by Kelley 1 Comment

If your child plays a sport, you or your spouse has probably coached, or at least considered coaching, his or her team. More than 85 percent of youth league coaches are moms or dads of players—because town coffers don’t typically support coaching salaries, but also because it seems, to a lot of us, like a really nice thing: time with your kid, doing something fun, active, and common-goal-oriented.

photo credit: D.Clow - Maryland via photopin cc

photo credit: D.Clow – Maryland via photopin cc

If only it were that simple. Coaching your own child has many obvious rewards, but some real challenges, too. Separating yourself from your everyday parent role to treat your child like “any other player” is easier said than done, and kids can sniff out the struggle. While the common assumption is that a parent coach may favor his child, interviews of youth soccer players by researchers at the University of Virginia and elsewhere reveal that kids of coaching parents often feel pressure and higher expectations, and a sense of being subject to a disproportionate amount of criticism. And no one likes being picked on by a coach, particularly one you have to sit down to dinner with later that evening.

Obviously, becoming your child’s youth team coach requires more than a basic knowledge about the sport. It necessitates some introspection to understand your own motivations to become a coach, as well as your child’s—and his teammates’—personality and learning style. For advice on this sticky topic, I turned to my friend Sara Whalen Hess, Psy.D., who’s also a World-Cup-gold-medal-winning former professional soccer player, and now a licensed clinical psychologist and mom of three. (Check out her practice’s website, here.) Dr. Hess started coaching her oldest son’s youth league soccer team when he was 4, and has continued to coach his team every year (he’s now 8). As a former elite athlete, practicing psychologist, and parent, she’s uniquely qualified to provide some advice for making a parent coaching experience a positive one. Here are some of her take-to-the-field tips.

1. Fight the urge to coach and instruct your own child all game long. The only way for a child to learn to play is through trying and failing—that’s a natural process for any athlete, says Dr. Hess: “Kids are so desperate to please their parents in general, but it’s important that children don’t feel like they need to impress us. My goal with my son was that he had fun, because if he’s having fun, he will want to work hard, and that’s how he will get better. As corny as that sounds, it’s absolutely true.”

2. If your child or his teammate is struggling, focus on the positive. Kids respond really well when they think you think they can be successful, Dr. Hess says. One of her favorite pieces of advice for parent clients in her practice—“catch your child being good”—works nicely for coaching, too. Be on the watch for a genuinely savvy move or team-building behavior from a lesser star, and give her effusive props for it when it occurs. “Kids who are a bit slower to catch on need more positive reinforcement to be motivated,” she notes.

3. Don’t neglect a successful player (yours or another’s). It’s tempting to leave a good player to his own devices while you tend to the child who’s studying the clover in right field. But your job as coach is to help your child and all of his teammates grow, regardless of where they fall on the skill chart. “Sometimes I will tell my son to use his left foot more, or try a certain, difficult skill during a game,” Dr. Hess says. “There’s a challenge out there for everyone, but it might not be the same for everybody.”

4. Early on, pay attention to the way different kids respond to different motivational techniques. Style doesn’t need to change based on skill level—however, it may need to change based on personality, Dr. Hess says. “There are always kids who need more direct feedback, and some who need a softer approach. I always get to know my players really well, so I can identify with them and know what they need to have fun and work hard.”

5. After the game, put your parenting hat back on. Postgame talks can be tricky for everyone, Dr. Hess notes, but particularly if you’ve played a role in your child’s win or loss. Try not to brood about your own coaching performance, or your child’s play that day. If the game was a tough one, focus on dialogue more than commentary. “Rule of thumb when you don’t know what to say to a kid: Find out what they’re thinking,” says Dr. Hess. “Ask them how they feel, if they had fun, what were the best or most difficult parts. And based on the research of (Stanford psychologist) Carol Dweck, always put the focus on effort and work put in, rather than stats. We need kids—ours and others—to relate their success to their hard work, so they aren’t afraid of failing.”

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12 Best-Ever Outdoor Toys

September 1, 2014 by Kelley 3 Comments

As fall looms, retailers are trying to unload their outdoor gear to make way for school supplies and Halloween toy clearance signhoopla.  Translation: deep discounts, making now, counterintuitively, a great time to stock up on outdoor playthings, many of which can be used indoors during colder weather, too.

Keeping a big bin or two well-stocked with interesting active toys is one of the best things you can do to get and keep your kids off the couch from season to season—and this may be especially true for girls, research suggests. So I asked Curt Hinson, Ph.D, a HHK advisory board member, what would be his top picks for age-spanning, gender-neutral toys that are least likely to collect dust in your garage, porch, or basement. As “Dr. Recess,” Dr. Hinson travels around the country to help kids get moving during free playtime, and sees firsthand what toys children in a variety of different neighborhoods are apt to return to again and again. The good news is, his picks aren’t pricey. In fact, the simplest toys often have the longest shelf-life, he says.

So, without further ado, here’s a list of must-have outdoor toys, with links to examples and descriptions below. outdoor toy Collage-2

1. Sidewalk Chalk. Not just for doodles; create hopscotch game, ball or puck target, or an obstacle course for bikes or skateboards. BUY: Crayola 48-Count Sidewalk Chalk, $10

2. Frisbee/Flying Disc. Some fave uses: Tossing at targets (like trees) for points, or playing keep away. There are many variations to test out, but you can’t go wrong with a classic disc. Discraft has no less than 17 colors patterns, from “Ultra-Violet” to “Blue Orb.” BUY: Discraft 175 gram Ultra Star frisbee, $8-$18

3. Zoom Ball. A favorite of occupational therapists,  ball on two ropes with handles, and you send it back and forth to each other. It’s fun to see how far you can make it travel. BUY: Zoom Ball Sliding Ball, $8

4. Wiffle Ball Set. Picnic table is first base, the oak tree is second base, neighbor’s vegetable patch is a home run (you get it). Once your child masters hitting a ball with a skinny wiffle ball bat, making contact with a classic baseball or softball bat will feel much easier. BUY: Wiffle Ball Bat and Ball Set, $6

5. Soccer ball. Kick it back and forth, play keep away, or try to hit targets in a backyard obstacle. Size guidelines: Buy 1 (mini) ball for toddlers, size 3 for 3-5 year olds, size 4 for 6-8 year olds, and size 5 for older kids. BUY: Vizari Astro Soccer Ball, $6-$20

6. Jump rope. Simple, cheap, and a great workout. Count how many times your child can jump without stepping on the rope. BUY: Green Toys Jump Rope, $10

7. Horseshoes. This traditional backyard game is loads of fun for kids. Try a rubberized version for safety’s sake. BUY: Champion Sports Rubber Horseshoe Set, $14

8. Skip Toy. There’s a lot of versions, from the Skip It to the Skipper. Like a jump rope, it’s simple, but even trickier (in a fun way) for bigger kids. BUY: Skipper, $7.

9. Hula Hoop. An addicting challenge, once you get the hang of it. Little ones can roll and chase them, or hop between them, across driveways or gyms. Buy a few and the game options grow. BUY: Wham-O Original Hula Hoop, Set of 3, $35

10. Lawn Darts. The plastic kind with rounded tips are safest. Try to toss them in opponents’ ring for to score points. BUY: Jarts, $16

11. Bubbles. Want to get a little kid running around? Blow some bubbles and challenge them to count how many they can pop. BUY: Super Miracle Bubbles, with Wand, $4

12. Balloons. See who can keep an inflated balloon up the longest using different body parts, or race across the yard, hitting the balloon as you go. Playing balloon “volleyball” over a line of couch cushions can keep kids of all ages busy during  rainy or cold afternoon. Perhaps the king of all cheap, versatile toys, come to think of it. Fun Express Assorted Color Balloons, 144 for $7

Additional photo credits:

Hula Hoops: Elliot Mar

Zoom Ball: Unloveable

Frisbee: Annalisa

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