winter Archives - Happy Healthy Kids

Real Snow Slushies and Snowcones

January 27, 2020 by Kelley Leave a Comment

I’ve found a cure for cabin fever: real snow slushies and snowcones.

Typically, when the kids get squirrelly, I bundle them up and send them outside for a good, long while. But in blizzard conditions like the ones we’re experiencing outside of Boston today, you need to find some indoor fun, too. And so we brought the snow inside.

My kids have always been enchanted by that book, Carolyn Buehner’s Snowmen at Christmas: specifically, the page in which the snow mothers make snow treats for their snow children. I must admit, the spread that these domestic-goddess snow moms lay out is pretty mouthwatering:

So we decided to make some fruity snow treats in our house. It takes, literally, about 10 minutes, and you’re almost certain to have everything you need on hand (especially fresh snow).

Here’s what you need:

One small, clean bucket

Clean, freshly fallen snow

One game child (to collect the snow)

Your favorite juicy fruits (like lemon, orange, watermelon, strawberries, grapefruit)

A citrus squeezer (in a pinch, your hands and a fine mesh strainer will do)

One cup sugar

One cup water

How to make:

Combine water and sugar in a saucepan and bring to a boil. Reduce to medium and cook until the mixture resembles a syrup consistency. Set aside to cool (put in fridge or freezer for a few minutes to speed up the process if desired).

Set out a row of small glasses or containers, and squeeze the fruits into them with a citrus squeezer or through a fine mesh strainer (keep the pulp out if your kids like smooth consistencies, like mine). In individual glasses I squeezed: one whole lemon; one whole orange; handful of strawberries; and some maraschino cherries (with a touch of the juice from the jar), because that’s what I had on hand. Fruit juice would be fine too, but in that case, reduce the amount of sugar you use for the simple syrup by one-third.

When syrup is cooled, top fruit juices with syrup.

Scoop snow into small cups, glasses or, if you really want to get fancy, paper cones. Though you can buy snow cone wrappers like these on Amazon (200 for $14 should get you through parenthood), that would take some advance preparation, and given that I didn’t even have D-sized flashlight batteries this morning in anticipation of a record-breaking blizzard, lord knows I didn’t have wrappers for snow treats. But they are easy to make: layer a sheet of tin foil on top of a piece of construction paper, roll into a cone shape, tape the ends together, and snip off the open top to make an even opening.

Top cones or slushie glasses with a scoop or two of fresh snow and fruit syrup (less for cones, more for slushies). It’s a great, refreshing treat after an indoor dance party or some rigorous outdoor snow playing or fort-building. Even my husband and I had a slushie. Save extra syrup in small containers in the ‘fridge—it will last for weeks (certainly until the next snowfall).

Ultimate Sick-Day Survival Kit

December 2, 2018 by Kelley 1 Comment

I’ll admit it: Even with a dozen years, three children, and countless sick days under my parenting belt, I still become a little unhinged when my kids are sick. At the first sign of glazed-over eyes, raspy cough, or the dreaded, telltale, 2 a.m. gag, my heart starts pounding, because I know my child and I are in for a few days of sleepless nights, home-from-school days, and round-the-clock cleaning. And that’s if it’s an illness is limited to one family member, which we all know is about as likely as a four-leaf clover in January.

I was a little cocky a few weeks ago, when it occurred to me that we’d gone three whole months without anything more than a sniffle. Of course, within, oh, minutes of that thought passing through my brain, my youngest refused his afternoon snack, just wanted to cuddle, and preceded to barf buckets on himself, his carseat and half of the minivan on the way to pick up my older sons at school. One week later, his older brother’s norovirus also presented itself in the car, this time on the way to a ski trip. After fishing around for plastic bags and coming up empty, the portable potty seat became a sick basin. Double ick. Granted, we were traveling, but it made me resolve to be better equipped for sudden sicknesses—which they all are, really—at home and on the go. For me, at least, having all the proper tools for keeping kids comfortable and the house disinfected at the ready goes a long way toward mitigating my anxiety over dealing with a tough bug.

After talking to some docs and veteran moms and thinking about what’s saved the day for us time and again in the past, I’ve come up with a list of must-have products for sick-day “success” (as it were). While good hand hygiene and a flu shot (find a nearby vaccination center here) may help keep illness at bay, these soothing products are worth stashing away in a closet or bathroom drawer for when sickness does strike. Note on chart, below: If viewing on a mobile devices, links in chart below might not direct you to correct products. Use links in descriptions below chart, instead.

1. Kid-Friendly Tissues. Puffs and other companies now have boxes with fun designs that appeal to kids, which just might make tykes more likely to reach for a tissue rather than their sibling’s shirt sleeve. Also, take this genius cue from Mommy Shorts (via Wide Awake) and use a rubber band to harness together a full square tissue box and an empty square tissue box. Voila—tissues and trash can in one.

2. Graco Battery Operated Nasal Aspirator. One of my babysitters is a nurse at Boston Children’s Hospital, and she says that this is what she and her colleagues use all the time on stuffed-up babies and toddlers who come through the E.R. It’s quick, simple, and painless.

3. Honey. Studies show it and doc-moms swear by it: A teaspoon or two of honey can help soothe a sore throat and quiet a cough, as good if not better than cough medicine.

4. Aquaphor. Smear a gob of this salve below runny noses to prevent drying and chafing, or on sore bottoms after a stomach bug.

5. Rectangular Wash Basin. Kids aren’t so skilled at aiming their puke in the right places. Stash a medium-sized—I find 8-quart to be perfect—plastic bin in a bathroom drawer, cabinet or shelf so it’s easy to grab when your child starts feeling queasy.

6. CareBags. What a terrific product: These bags, which fold-flat for easy storage in the car, have an absorbent bottom that eliminates odors, and an easy-tie top. Great to have on hand for car sickness of any type.

7. Gatorade. Research shows Gatorade is effective as Pedialyte at rehydrating kids after a stomach illness—and my guess is that 10 out of 10 kids would say it tastes better.

8. Pedialyte Pops. You can freeze these pops, which forces kids (little ones, especially) to rehydrate slowly after an illness.

9. Braun Ear Thermometer. While stick thermometers are considered the most accurate, it can be hard to get a good reading with a squirmy child. Braun’s ear thermometers are highly rated, easy to use, and, from my experience, can work without waking a sleeping child.

10. Acetaminophen suppositories. For the helpless-feeling times when a child has a fever but feels too ill to swallow (and keep down) medicine, these rectal suppositories are a lifesaver. Make sure you get a product formulated for your child’s age and weight.

11. Clorox Hydrogen Peroxide Wipes. This hospital-grade cleaner is now available for household use, and is one of the few products that can kill norovirus (the super-bad stomach illness) as well as most other germs. A little pricey, but totally worth it.

12. Large white hand towels. Get a stack of these soft towels and keep them in the laundry room for sick nights. They have multiple uses: a pillow-topper for kids with tummy bugs, a cool forehead compress for bringing down a fever, and a clean-up rag. Because they are white, you can easily bleach out germs and stains after use.

13. Disposable straw cups. Color-coded cups help you keep track of which drink is your sick child’s, and the straw makes it easier to sip while reclining on a bed or couch. Toss after your kid makes a full recovery.

14. Soft fleece blanket. Feverish kids have rapid temperature changes, and you probably don’t want them using your cashmere throw from the living room when they get the chills. Buy one of these fuzzy, inexpensive blankets in your child’s favorite color, and keep it on his shelf for sick days on the couch.

15. Nature DVD or streamed video. Sometimes, all your kid can handle is starting at a screen, but too much SpongeBob can make a headache worse. Many nature videos, with their soothing voices and sounds, set just the right mood. We like Disney’s Oceans and Earth series.

16. Maze books. For when your child starts to feel a little better and may be up for an activity, keep some maze books on hand. They re-engage the brain without taxing it, and some—like Kumon’s Around the World series—are really fun for kids and grown-ups to do together.

12 Healthy Gift Ideas

December 13, 2016 by Kelley 1 Comment

When considering our nearest and dearest at the holidays, we’d all like to find a happy medium between passing off a plastic gift card and spending a hair-raising amount of time or money for the sake of “meaning.” Enter what I’ll call a “healthy gift”—an easy little something that helps a loved one feel, look, or do better; and, ideally, keeps on giving throughout the coming year. I tapped some of the doctors and wellness gurus whose advice we’ve shared on this blog to share their favorite healthy gifts to give in 2017. Hope you can find something for a special someone—including, maybe, you.

For your neighbor…
Instead of a cookie platter, dietitian and fitness trainer Dana White, R.D. likes to give homemade flavorings that people can use to make a recipe taste even more delicious. Her two favorites, that are super-easy to make but have a big “wow” factor: Homemade vanilla extract and rosemary-citrus sea salt. She packages the vanilla extract with her pumpkin chocolate chip muffin recipe, and the gourmet salt with her “ready-in-minutes” baked sweet potato chip recipe.
Get Dana’s vanilla extract recipe here and pumpkin-chocolate chip recipe here. Be sure to order small food-grade bottles in advance. You can get them at craft stores or 12 for $16 at Amazon.
Get Dana’s rosemary-citrus sea salt recipe here and baked sweet potato chip recipe here.

For elementary schoolers…
Balance toys promote all-important core strength, keep children active inside or out, and are unique in that they actually keep kids interest as they grow. Curt Hinson, Ph.D., founder of the Dr. Recess program encouraging more effective and creative physical fitness in schools, has two faves:
Teeter Popper: Kids can sit or stand on the treads, and rocking motion makes for cool suction noises on pavement $35 at Amazon.
Spooner Board: Kids can master tricks on this wide balance board, and get a jump start on the core movements they need to master surfing, skateboarding, or snowboarding. $45 at Fat Brain Toys.

For big kids…
Yale Pediatric Sleep Center director Craig Canapari, M.D. has written on here and on his phenomenal blog about how crucial rest is for kids and grown-ups alike. But due to anxiety, hormonal shifts, or noisy households, many kids have sleep problems that develop or persist beyond their baby years. For them (or sleep-deprived adults), “you can’t beat a Marpac sound conditioner,” says Dr. Canapari. Appropriately tech-y-looking for discerning older children, the domed device emits the soothing, consistent sound of gentle rushing air, with customizable tone and volume control. Marpac Dohm All-Natural White Noise Sound Machine, $45-50 at Amazon.

For ‘tweens and teens…
It may be infuriating, but it’s natural and even healthy for teens to crave some space from parents and younger siblings. For Two Peds in a Pod pediatricians and moms Julie Kardos, M.D. and Julie Kardos, M.D., a well-received gift for this age group are tools that honor their desire for privacy—”within reason.” Along with journals that can lock and remote controls that allow kids to put out their own light before putting themselves to bed, Drs. Kardos and Lai like bedroom doorbells that can attach to the outside of teens’ doors. Girlz Own Bedroom Doorbell, $13, Amazon.

For a sister or best friend…
When life feels like a closed circuit board of family and work, a great gift is something pampering and utterly self-involved. New York City dermatologist and mom of three, Julie Karen, M.D., of CompleteSkinMd, tries and tests hundreds of products, and is head-over-heels right now with one in particular: Alastin Restorative Eye Treatment. “This peptide rich cream is very hydrating, helps diminish undereye dark circles and puffiness, and also has the unique ability to stimulate new healthy elastic tissue,” she says. Alastin Restorative Eye Treatment, $85, CompleteSkinMD.

For your mom…
The growing season doesn’t have to end with the cold weather. Gardening guru Marion Mass suggests giving anyone who appreciates nature (and healthy eating) a “sprouting kit” to grow salad- and smoothie-friendly microgreens on the windowsill. You can buy a complete kit, like the one below), or give a cute, small container and seeds separately. Include a written or e-card with a link to Marion’s how-to on kitchen gardening: http://www.chicksforlife.com/videos-pxhnf. The Simply Good Box by Home Greens, $28, Amazon.

For your significant other…
“My favorite suggestion is to give a gift that does not involve a material possession but that involves growth,” says Ellen Braaten, Ph.D., director of the Learning and Emotional Assessment Program (LEAP) at the Clay Center for Young Healthy Minds at Massachusetts General Hospital. Classes in a budding hobby or a personal passion, like cooking, can be a real treat. You can pick a Sur La Table specialty class in a fave topic—cookies to roasts—in many different culinary areas in 22 states. Sur La Table cooking classes, surlatable.com

For anyone…
A totally free and meaningful gift that family members can give one another is a handwritten gift certificate for a gesture or service that only they can provide, says Erica Reischer, Ph.D., a psychologist and parenting coach and author of What Great Parents Do: 75 Simple Strategies for Raising Kids Who Thrive. “One might say, “when presented with this certificate, mom or dad will put down their phone (or get off their computer) and spend time with me,” suggests Dr. Reischer. Other ideas: a 10-minute back massage before bed, a round of a favorite board game, or help with a house project that’s been back-burnered. What’s more: Honor it—and your loved one—with your full attention when it’s cashed in.

Photo credit: Dana White

Getting Kids Outside this Winter

December 8, 2016 by Kelley 1 Comment

On these cold, dark December days, it’s tempting to crank up the thermostat, “lose track” of kids’ screen time, and daydream of an existence where we could teleport from car to house with zero exposure to the elements. But some recent reading is convincing me that I need to toughen up and get myself—and the kids—outside as much as possible this winter.

For one thing, studies are showing what kindergarten teachers have always known: Fresh air, even and maybe especially during wintertime, boosts attention. It’s something that Finland, which typically gives students 15 minutes of outdoor recess for every 45 minutes of classroom time, year-round, credits for its top rankings in the Program for International Student Assessment survey of reading, math and science scores. What’s more, outdoor activity in the colder months, specifically, may give us an extra health boost. Muscles work harder in slick or snowy conditions, and we burn more calories as our bodies have to work harder to raise our body temperature. Also, people who spend a lot of time outside in the wintertime are less likely to encounter germs that proliferate indoors when it’s cold, which can help protect us against some nasty bugs.

And yet, weather is the thing most likely to keep kids from playing outside, cited even more often than safety concerns, homework, and busy schedules by parents in a 2012 survey by the National Wildlife Federation. So what can we do to successfully nudge ourselves and kids outdoors when artificial light and heat seem so much more inviting?

L.L. Bean Mad Bomber Hat

Pay less attention to jackets, and more to hats. Kids are notorious for balking at and shedding their coats. In reality, children do have an elevated metabolism and energy level that does cause them to feel hotter than us, so they are apt to get overwarm and annoyed if the are overly bundled. But they also lose body heat more rapidly. Get them a winter jacket that they, above all, will want to keep on, and don’t sweat too much the “temperature ranges” that fancy puffer coat companies market. Where to spend your money (and your nagging quota): Hats. “A hat can go a long way toward keeping your child warm,” pediatrician Lee Bears, M.D., recently told the Washington Post. “If you are going to fight over something, that might be the thing to fight over.” As goofy as they look, you can’t beat bomber hats with chin straps for warmth. L.L Bean makes them in boy- and girl-friendly styles, and if parent reviewers in places like northern Maine and Newfoundland are satisfied, you probably will be, too.

Fold and Stow Snow Scooter

Snow Fort Building Set

Nite Ize “Flashlight”

Counter empty-yard syndrome. There’s nothing that makes backyard play less appealing than an empty patch of dead grass or crusty snow. Kids are far more apt to engage in active play when given more toy choices, according to research, so don’t stash all of the toys away with the skateboards and sprinklers when the temperature drops. Certain playthings are meant for cold or snowy conditions. Some kid-tested crowd-pleasers:
Hearthsong’s Fold and Stow Snow Scooter: This nifty scooter “floats” on the snow thanks to a ridged bottom. Ages 4 and up.
Glow-in-the-dark frisbees: Frisbees are great because they’re easier to grab than balls when you have gloves on, and these Nite Ize “Flashlight” LED-illuminated discs come in four super-bright colors that will be easier to see in the darkening pre-dinnertime hours.
Snow Fort Building Set: Much more than some plastic molds, kids can really sculpt a fortress with this kit. Ages 5 and up.

Fix.com’s winter fun ideas

Lead them in some simple games. We love Fix.com’s great (and simple) list of cold- and kid-friendly games, like Snow Spray Paint Art. Find it here.

Keep it short and sweet. Keeping outdoor play intervals short are more appealing as well as safer when the temperatures drop below freezing. To help motivate, set a timer on your watch or phone for 15 minutes, Finland’s typical recess interval—even this short a stint can get the heart pumping and is totally doable, especially if you ensure that kids have a set place to find and deposit their outwear on the way in and out. And a promise of sweet incentives upon their return indoors, like a cup of Silly Cow’s pricey, but truly excellent marshmallow-swirl flavored cocoa, hurts very little.

E.R. Nurse’s Wish List

December 1, 2016 by Kelley Leave a Comment

This post is part of a “Wish List” series in which I ask experts in different pediatric fields—medicine, education, etc.—what they really want parents to know and do better. Interested in hearing from a certain type of expert? Please make a suggestion here.

If there’s one genuinely stressful experience common to pretty much any parent, it’s a trip to the emergency room. There are few circumstances when we feel less in control than headed into the E.R. with a sick child in arms, and yet, it ranks high among situations when we’d most like to have our wits about us. As we approach winter, when emergency department volume peaks, I asked Katie, a pediatric nurse who’s worked in a major children’s hospital E. R. and a neonatal intensive care unit, what she wishes every parent knew before heading to the hospital. Thanks for the tips, Katie!

1. Buy a thermometer—and use it. One of the most frequent statements parents make is, “he/she has a fever.” The nurse will always ask, “how high was the fever?” and the most frequent response is “well, I don’t know. He/she just felt warm.” You can save time and money by simply taking your child’s temperature before heading to the hospital. A fever below 101 typically does not merit a visit to your local E.R. on its own.

2. Before coming to the ER, call your pediatrician and give your child a proper dosage of Motrin or Tylenol.
Your pediatrician knows your child (hopefully) better than we do. Calling them and giving them a heads up, and explaining symptoms or injuries, will determine if you truly need to go to your local E.R. To be safe, they’ll often tell you to go to your E.R., but they will also give us a heads up that you are coming. This may expedite your process, and we’ll have a better idea of who you are when you come into the E.R. Also, give a dose of Tylenol or Motrin before coming in, if your child has a headache, fever, pain, or is uncomfortable. This will also expedite your visit and you’ll be one step ahead of the game once you arrive to the E.R.

3. If you have a child with a complicated medical history, write down their allergies, history and medications and bring it with you. Life is hectic. We get it. But, if your child has multiple conditions, medications, allergies, or any other specific medical concerns, write them down in a lucid moment and put it in a slip of paper in your wallet or save it on your phone. Parents who come to the E.R. even slightly organized will help nurses and doctors do their job better. There have been countless occasions where parents have failed to mention an important medication or symptoms that can be very key in the diagnostic or treatment process. We truly need all the information. You know your child best, so be prepared to share your knowledge.

4. Do not be afraid to ask questions, ask for help, or inquire about resources. One of the best parts of being in an E.R. is that we get a chance to educate patients about almost anything health-related. Don’t be afraid to ask your doctor or nurse questions even if it seems silly or you think it might be common sense. We have access to multiple resources, from child life specialists who can stop by during your visit to outside specialists we can refer you to. We’d rather take extra time with you than have you walk out confused.

5. Be prepared to wait. The busiest time to go to any E.R. is between 4pm-midnight. The reason: School and sports practices end, kids will admit around dinner time that they do not feel well, or they have been sick all day and it seems to get worse around bedtime. We wish this wasn’t the case, but it is. Patients receive treatment based on how sick they are, not in the order they arrive. Bring a book, iPad, games, coloring books or anything else that can help keep kids occupied for about an hour or more. We’ll do everything we can for your child, and if they seem to be doing worse as you’re waiting, tell us. We definitely do not want you waiting longer than you have to, and if your child needs more Tylenol, Motrin, an Ice Pack, Band-Aid, blanket or anything else, we are always happy to help.

Read more expert wish lists here.

What You Need to Know this Flu Season

January 26, 2016 by Kelley Leave a Comment

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

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

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

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

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

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

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

photo credit: Influenza via Photo Pin, cc

Healthy New Year’s Resolutions for Kids

December 29, 2015 by Kelley 1 Comment

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

Preschoolers

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

Kids, 5 to 12 years old

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

Kids, 13 years old and older

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

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

Holiday Goal #3: Be Kinder to Yourself

December 11, 2015 by Kelley Leave a Comment

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

—Molly

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

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

December 9, 2015 by Kelley Leave a Comment

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

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

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

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

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

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

—Stacy

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

How to Comfort Kids with Colds

November 24, 2015 by Kelley Leave a Comment

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

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

DURING THE DAY…

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

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

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

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

AT BEDTIME…

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

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

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

Run a cool-most humidifier in their bedrooms.

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

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

Preschoolers

Kids, 5 to 1​2 years old

Kids, 13 ​y​ears old and older

Kids, 5 to 12 years old

Kids, 13 years old and older