Dining Out: Healthy Choices for Kids at Tim Hortons

Where we live, there are Tim Hortons everywhere. Nearly on every street corner. It's inevitable that we end up stopping there, and typically more than I'd like. But when you're on the go and you have kids and you want coffee...well, sometimes you just end up where you end up. And now the kids want something too.

Luckily, Tim Hortons is far more than donuts and coffee these days. They have sandwiches and wraps which can easily satisfy the young ones. Try to steer your kids away from that Ice Cap they want and skip the donuts. If the kids want a bite of something sweet, a Timbit will do. Less calories, less sugar.

Sandwiches are good. The whole wheat option for breads is ideal, but don't get the soups. They're really high in sodium.

Order

The toasted chicken club is a good choice. It's tasty and kids seem to love it. Add an apply juice and just 3 honey-dipped Timbits and you only have 680 calories. For a sandwich and a handful of tiny donuts, that's a really good number. And the kids will happily eat it up.

Don't Order

Again, skip that Ice Cap. If you get an Ice Cap, a chocolate chunk cookie, and a BLT sandwich, you're up to 900 calories and over 1100 mg of sodium. There's also 17 g of saturated fat. That's a lot of salt and fat and they won't be any happier with the meal. 

Dining Out: Healthy Choices for Kids at Pizza Hut

My two boys love Pizza Hut. My oldest, in fact, saves up his money to treat himself as often as I allow. The gooey cheese that everyone loves is unfortunately a source of naturally occurring trans fats, so that's not all good. The "Eat Well" (it might be called something else in your area) menu, however, has plenty of options that limit or eliminate trans fats, get the fiber up, and lower the calories. You just have to watch what your little ones order.

Order

Try to get your kids to enjoy the delightful Margherita pizza. It's delicious enough for everyone, so perhaps order one pizza for everyone to share. Two slices of this paired with a side salad (try the raspberry dressing; it's excellent) and you have only 480 calories. Not bad for a Pizza Hut lunch. If you can convince your kids to have a glass of water, all the better, but a glass of juice doesn't add too much to the calorie count.

Don't Order

That pepperoni personal pan pizza might be tasty, but it's not all that healthy. If you add a side Caesar salad (with the dressing, of course) and an Orange Crush to drink, you're up to a whopping 1269 calories with 50g of fat. That's a little much for a single meal, so try to get your kids to look elsewhere on the menu. Their health will thank you for it.

Dining Out: Healthy Choices for Kids at McDonald's

Let's face it, modern families are busy and just about all of us end up eating out once in a while. If we're in a rush, fast food joints may be the only places that fit our schedules and our kids' finicky appetites.

Love it or hate it, most of us end up stopping at McDonald's with our children, but even though it may not be our first choice there are still choices available for the health conscious parent. This chain has taken most of the trans fats out of their fries, reduced the sodium in many foods, and now offers milk, apple slices, and even yogurt.

Order

Happy Meals are a big thing for kids, and they used to be pretty darned unhealthy. Today, however, there is more variety. Consider a Grilled Chicken Snack Wrap, apple slices, and a milk to drink. Even a chocolate milk if your child prefers. And they still get the toy. This combo has approximately 450 calories, 690 mg of sodium, and 12 g fat. While this may not be ideal, it's not terrible.

Don't Order

I have nothing against chicken nuggets and fries, and one of my sons really loves them, but if you're looking the healthiest option, pass on this Happy Meal combo. If you add a small Fruitopia to the mix you end up with approximately 600 calories, 640 mg of sodium, and 25 g fat. Another option is probably best.

Stopping at a fast food place such as McDonald's isn't all that bad if you're careful and discerning. If your children do prefer the less healthy options, limit the number of times they're allowed to choose the nuggets or cheeseburger.

How to Handle Colic in an Infant

Of all the things a new parent has to cope with, a colicky baby is one of the most distressing. Your baby is uncomfortable, irritable, and inconsolable. You are exhausted, frustrated, and perhaps you even doubt that this condition will ever come to an end. Try to remember that having a baby with colic doesn't make you a bad parent, and that all babies do eventually grow out of colic.

Before attempting to deal with colic, it is important to understand what colic is. While experts still do not know exactly what causes colic, or how to cure it, the most popular theory is that some babies get colic for a few weeks while their digestive system matures. Babies with colic may have painful and frequent stomachaches due to allergies or intolerances to substances in their formula or breast milk.

Colic might also be caused by a nervous system that is still maturing and has not yet settled, a buildup of gas in the intestinal tract, or even smoking around a baby. There are some theories to suggest that a mother who smokes while pregnant will have a baby more vulnerable to colic. The fact remains that no one really understands colic or what causes it. All the new parent can do, if their baby develops colic, is attempt to cope with some simply yet effective strategies.

Feeding Strategies

The way you feed your child can have an effect on how disruptive colic can be, both to you and your baby. Try to keep the baby upright while he or she eats to keep the formula or breast milk moving smoothly into his or her tummy. A child who is hunched over while eating is more likely to trap air in air or her belly. And remember to burp your baby often during feeding to excel any air that is in the belly. You should consider stopping every few minutes to burp the baby, not simply wait until the feeding is over. in this way you might reduce the likelihood of colic.

If you use a bottle, look for one designed to reduce air intake. Try to find one that is curved with an internal vent or liner that helps prevent air bubbles from forming in the liquid. These vents will also keep the nipple from collapsing. If you suspect that colic may be due to an intolerance of breast milk of the formula you've chosen, discuss an alternative with your pediatrician.

Comforting

Colic makes babies very uncomfortable. Try to soothe your baby by rubbing his or her stomach. Also try putting your baby on his or her stomach and rubbing the back in slow soothing circles. This might help release excess gas. You could also try a warm bath, though this only works for some babies. If all else fails, just hold and maybe rock your baby. He or she will be comforted just by your presence. This may not stop the crying, but it will offer some level of emotional comfort to your baby. In cases where nothing can be done to alleviate the pain of colic, comforting may be the only option.

Remedies for Colic

Several natural and over-the-counter remedies are available that might help a colicky baby. Some parents try weak teas such as fennel, peppermint, dill, anise, or chamomile to treat colic. Most pharmacies carry items such as gripe water or anti-gas drops that may also give your baby some relief, but make sure you’re purchasing products specifically designed for babies. Before you administer any of these things, be sure to discuss the situation with your baby’s doctor. Your pediatrician will know what is safe for your child and what remedies might be effective.

Swaddling

When a baby is the womb, he or she feels warm and save. The ancient technique of swaddling can reproduce this feeling and give your baby some measure of comfort. Try swaddling you baby during feeding or immediately before putting him or her down to sleep. Research shows that babies who are swaddled are more likely to sleep soundly, despite being colicky. If your baby responds well to swaddling and it seems to be helping with colic, consider investing in a swaddling bunting bag.

Take Care of Yourself

Having a colicky baby can be frustrating and upsetting. Sometimes it helps to sit down and have a good cry. This may not solve the problem, but it might make you feel better. You might also want to take some time for yourself. Ensure that your baby is safe with another competent adult, go where you cannot hear your child crying, and take a few minutes to de-stress. Having even a few minutes to yourself will help lower your own frustration levels.

Remember that it’s not personal and your baby doesn’t hate you. Having a baby with colic doesn’t mean you’re a bad parent or that he or she blames you for the colic; babies do not yet understand the concept of blame. And when you’re comforting your baby, you are helping, even if he or she is still crying. Try holding, rocking, and whispering to calm your child, even if it’s not working. There is something to be said for simply being there for your baby.

Having a colicky baby is enough to drive a sane parent mad. You can’t do it alone, so don’t try. Enlist the aid of family and friends to care for your child and never be afraid to ask for help. Contact your doctor, pharmacist, or local crisis center if your frustration is building and you simply cannot cope. Your baby will eventually outgrow colic. You just have to be patient and nurturing.

Treating Common Winter Ailments in Children

Kids get sick. It's just a fact of life, and parents just have to deal with it. As upsetting a fever or cough might be, a run to the emergency room or even to your doctor isn't always necessary. Many of the most common symptoms children experience through the winter months can be easily treated at home.

Fever

All kids get fevers. It can sometimes seem like your children have fevers all winter, especially if you have more than one child and they tend to rotate. Children certainly get fevers more often than adults, usually because they have less developed immune systems. If your child has a mild fever, a fever medication such as Tylenol or Motrin (appropriate for your child's age, of course). You can help your child feel better by giving them plenty of fluids and small amounts of easy-to-digest foods. Your child should also get plenty of rest and a humidifier in the bedroom might not be a bad idea.

Take your child's temperature regularly during this time. Taking the temperature orally is safest if your child is over four years of age. Under the arm is better for any child younger than four. If the fever lowering medication doesn't work, the fever persists, or the fever is unusually high, take your child to a doctor immediately.

Colds, Coughs, and the Flu

All kids get colds, most get coughs, and many get the flu (even if they've had the flu shot). These ailments are caused by common viruses, but being common doesn't make them any less irritating. Your child may expereince headaches, sore throat, sneezing, a runny nose, and general aches and pains. Many of these symptoms will abate with a little time, rest, and plenty of fluids. Some parents like to administer a medication designed to relieve these symptoms, but it's not strictly necessary. Keep the kleenex by the bed, serve warm foods that are easy to digest, and just be there. If your child is cold, get a blanket. If they're thirsty, give them ginger ale. In most cases, there aren't a lot of things you can do.

If the symptoms persist or get worse, a visit to the doctor is in order. And if your child is having trouble breathing, get to the emergency room. Breathing problems aren't something you should fool around with.

Though you generally can't prevent all illnesses, you can help your child cope with them. You can also teach your child to wash his or her hands frequently and avoid touching the eyes and nose. These practices will help prevent the spread of illness. Feed your child a decent diet and keep away from others who are ill. Prevention will help keep your child healthy and maybe even stop your child from contracting many of the illnesses floating around this winter.

You might also consider the annual flu shot if your doctor recommends it. My children don't get the shot, and they almost never become ill, but this is a decision for you and your doctor.

For more information, view this video:

Taking Care of Your Child's Teeth

It's a sad fact that almost 60% of children ages 5 to 17 are affected by tooth decay. This makes it the most common chronic disease of this age group. Why is this the case? Because many of the foods children consume have added sugars. When children chew these high sugar foods, bacteria in the mouth interacts with the sugar to produce an acid that breaks down tooth enamel. And when tooth enamel breaks down, you have tooth decay.

Foods That Help Prevent Tooth Decay

One of the best ways to fight tooth decay is to have your kids consume less sugar and more of those foods that actually help strengthen tooth enamel. Start with calcium-rich foods such as milk products, leafy green vegetables, and calcium-enriched orange juice. Make sure you get enough vitamin D, since vitamin D helps the body absorb calcium. Cheese is a good choice, since it produces saliva that kills off bacteria.

Crunchy vegetables such as raw carrots and celery help to produce saliva that can actually neutralize the bacteria in your child's mouth. In addition, chewing these foods massages the gums and fruits high in vitamin C (such as kiwis and most citrus fruit) help to keep gums healthy. If opt for fruits that are low in sugar (including apples and pears), you'll be helping keep your child's teeth healthy. Avoid dried fruit as it can stick to the teeth and encourage tooth decay.

And don't forget to have your child drink lots of water. Water helps keep gums hydrated and doesn't introduce excess sugar into your child's mouth.

Tips for Avoiding Tooth Decay

If you want to keep your child's teeth healthy, limit those high sugar snacks. Candy and cookies are obvious sources, but also take a look at those sweetened drinks (such as pop and juice) that can be loaded with sugar. Allow your children to have these things in moderation only. Check labels to find hidden sugars, and avoid anything that has a lot of added sugar.

Starch, which breaks down into simple sugars in the mouth, is also a leading cause of tooth decay. Unfortunately, starch is hard to avoid. Combat this problem by teaching your kids good oral hygiene. Encourage them to brush and floss daily, and make regular trips to the dentist. You might also consider a fluoride rinse that will help rid the mouth of bacteria. Listerine Smart Rinse, but there are other options.

Whatever you do, don't take oral health for granted. Your kids need their teeth, and oral hygiene has to start young for full effect.

Child Health: The Impact of Heavy Backpacks

We've heard it for years. Heavy backpacks are damaging our kids' spines. Pediatricians and chiropractors have been saying this for years. But if you need true evidence, you need only look back to a study done in 2010. American scientists scanned eight children using an MRI. Each child was scanned several times, first with an empty backpack, then bearing loads of nine, eighteen, and twenty-six pounds in the backpack. Backpacks were worn using both shoulder straps during every scan.

There were some interesting results that more than reinforced the idea that we're loading up our children past what's healthy. As the weight increased, the spinal discs responsible for absorbing shock slowly became squashed and were unable to do their job. In addition, the lower spine became more likely to curve to one side in an effort to accommodate the increased weight. Not to mention the fact that the children were in more pain with the heavier loads.

Of the eight children scanned, four of them showed the beginnings of significant curvature of the spine when wearing the eighteen-pound backpack. With this in mind, you should never load your child's backpack with more than ten to fifteen percent of his or her body weight. This is, of course, dependent on the age of the child, but don't stray from these figures too much.

So before you send your kids off to school tomorrow, grab their packs and throw them on the scale. Are they too heavy? If so, take steps to reduce the impact of a heavy backpack on your child's health.

Child Health: Using 3D to Spot Vision Problems

3D movies are all the rage. From Alice in Wonderland to The Avengers, moviegoers get to see many newer movies using the magic of 3D. Put on a pair of glasses and you're good to go. But 3D is doing more than simply entertaining the masses. Thanks to the power of 3D movies, many people are discovering that they have permanent vision problems, and sometimes these are problems that could have been corrected in childhood if they had been detected early enough.

If your children see a flat image or two of one character instead of the 3D effect when watching a 3D movie, your child may have what's called binocular vision disorder. This disorder, which affects up to 10% of the population, is really a blanket term to cover a problem with the way the two eyes work together. For example, if the muscles in one eye are stronger than the other, the brain may actually "shut off" the weaker eye. This can be corrected, but in most cases intervention must happen before the age of seven.

Many other conditions are just as easy to treat. Muscles that are too weak to properly turn one eye toward the toher can be strengthened by playing special video games designed for this purpose. Surgery is an option of last resort, but it really can save the vision of many children, including my older son who almost went blind when he was three years old. The trick is knowing there's a problem in the first place.

If your child complains about not being able to really see the 3D effects on any movie (when wearing the 3D glasses), take him or her for an eye exam immediately. If you've never taken your child for an eye exam, start now and repeat annually. A basic vision checkup can catch many problems, and some of these are easy to fix.

Child Health: The Seasonal Flu Vaccine

Every year flu clinics pop up across the country offering flu shots to eligible people. This inevitably sparks a debate among parents. To vaccinate or not to vaccinate your child against the seasonal flu? There are well-educated people in both camps, both with valid arguments. Some simply don't want their children to become ill and go get the vaccine in hopes of preventing season illnesses. Other parents would rather not have another vaccine for an illness that is short term and mild in most children.

Flu viruses (yes, there is certainly more than one seasonal flu virus) start showing up when the colder days of fall set it. If you're going to vaccinate, you really need to do it in early fall and not wait until winter is in full swing. But it's important to realize that not every child can or should get the flu shot. For example, my younger son has a medical condition for which he is medicated daily. Because of his medication, he cannot get the flu shot.

Of course, there are certain groups of children who could almost certainly benefit from the flu shot. These kids are generally those who are at the highest risk of serious illness. How do you know if your child is at risk? Talk to your health care provider. But, in general, if your child is between 6 and 24 months or has respiratory or immune problems (like some former preemies), you can consider your child at risk and may want to get him or her vaccinated against seasonal flu. There are also situations where you might want to have a child who is not at risk vaccinated. For example, everyone surrounding someone with immune problems should be vaccinated to protect the at risk person. Pregnant women are often vaccinated, as are those surrounding them. Consider this when making your decision.

Please note, however, that any child under 6 months of age should NOT be vaccinated against the flu. It's basically pointless because children this young have immune systems that are too immature to respond appropriately to the vaccine.

What can you do if you opt not to vaccinate your child against the flu? Well, everyone, vaccinated or not, should practice what I like to call flu etiquette. Teach your children to cough or sneeze into a tissue or the fabric at their elbow and not into their hands. Wash hands with warm water and soap frequently and carry a hand sanitizer for those moments when water and soap are not available. Also, stay home when you're ill and have your children stay home from school when they're not feeling well. If everyone stayed home when they were ill, viruses would not spread they way they do now, so let the kids stay home when they're ill.

The choice to vaccinate against the season flu is up to you and should be discussed with your health care provider. Personally, I don't vaccinate either of my children against the flu (though they certainly are vaccinated against other things as per my pediatrician's recommendations). My younger child cannot be vaccinated and my older one never gets sick. Ever. While all the other children are out sick due to the flu or even chicken pox, he's outside playing like a whirling dervish. But there are children who should certainly be vaccinated, so talk to your doctor about the pros and cons of having your child vaccinated against the seasonal flu.