Cooking with Herbs and Spices to Boost Family Health

You and your kids don’t have to eat nutrient-packed meals at the expense of your taste buds. In fact, the contrary is true: Adding flavorful herbs and spices can make your dishes even healthier. According to a study published in Nutrition Journal, many spices contain more disease-fighting antioxidants than fruits and vegetables, making them a tasty and natural home remedy. To start spicing up your family’s life, make the following five your new pantry staples.

1. Oregano

Researchers from the U.S. Department of Agriculture found that, ounce for ounce, oregano packs in four times as many antioxidants as blueberries. Meanwhile, other studies show that oregano has antibacterial and antifungal properties that may fend off food poisoning and infections alike.

Serving suggestion: Besides sprinkling it on pizza and adding it to marinara sauce, try stirring it into salad dressings and marinades.

2. Cinnamon

This warm spice is loaded with health-boosting antioxidants. According to a study in the Journal of Nutrition, cinnamon may help your body counteract the heart-harming effects of a high-fat meal. Other research suggests that it may regulate blood sugar to help fend off diabetes, although the results are mixed. Historically, cinnamon has been used for muscle aches, stomach woes and respiratory ailments, says Bharat Aggarwal, Ph.D., in Healing Spices.

Serving suggestion: Add a dash of cinnamon to baked goods, tea, yogurt and peanut butter sandwiches. Use it to top fruit and ice cream, or mix it into beef or meatloaf. Bonus: Scientists say that the scent of cinnamon can improve memory and reduce anxiety, so take a big whiff.

3. Thyme

You definitely want this herb on your side: Research shows that it can protect against electronic cigarette big mountain gum disease, infections, ulcers and even certain cancers. And German research shows that thyme extracts can soothe the coughing caused by colds and bronchitis. Thyme’s health benefits can be chalked up to thymol, a germ-killing oil, explains Aggarwal.

Serving suggestion: Sprinkle thyme over potatoes, meat, vegetables and salads. For infused oil, add a thyme branch to a small bottle of olive oil. Or mix thyme into scrambled eggs.

4. Ginger

This spicy root contains anti-inflammatory compounds, such as gingerols, that may combat headaches, arthritis and stomachaches. Science also proves that it can calm queasiness, nausea and morning sickness.

Serving suggestion: Someone feeling sick? Brew a ginger tea by steeping it in hot water. Or grate fresh ginger or sprinkle the dried stuff into stir-fries, marinades and Asian dipping sauces.

5. Rosemary

Firing up the grill? Flavor meat with this fragrant herb. Exposing meat to high heat creates cancer-causing compounds called heterocyclic amines (HCAs). But adding rosemary to the meat mixture can protect against the formation of HCAs, say scientists from Kansas State University. Plus, you’ll do some good for everyone’s skin and memory, according to Aggarwal.

Serving suggestion: Whip up a simple meat marinade with olive oil, garlic and rosemary. Or chop up the herb and add it to vegetable, meats, soups and bread mixtures. You can also add it to simple syrup for a tasty rosemary-infused lemonade.

Finally, to eliminate food odors from your kitchen, be sure to spray a dash of air freshener in a fresh scent after you finish cooking. Your family will be in for a treat any day of the week – during meals and in between.

4 Tips to Take the Stress Out of Back-To-School

While somewhere, somehow, there are families happily waltzing back into their school-year routine, most face these first few weeks with a healthy dose of anxiety. “The start of school means the return to a more rigid schedule … the return of homework. In essence, it’s about change, and change is something that is hard for most people,” says Joe Bruzzese, author of A Parent’s Guide to the Middle School Years.

Change is most dramatic for children starting a new chapter — kindergarten, middle school, a move to a new school district. But even returning to what’s familiar can rattle kids. “A child who struggled with math during the previous year can approach the new year with a good deal of anxiety. Kids who have had a rough time with their friends at the end of the year may feel like, ‘Here we go again,’” says Diane Peters Mayer, a therapist in Doylestown, Pa., and author of Overcoming School Anxiety.

So how can you help? First, be calm — even if your child isn’t. Then, try these tips for a smooth ride into the new school year:

Simplify your mornings Scrambling to get your kids — and yourself — out the door can make for a pretty frenetic scene. “It’s crucial for parents to look at their mornings and ask themselves how they can make them better,” says Peters Mayer. Do all you can the night before — make sure backpacks are packed, school forms are signed, lunches are made. You can even ask younger kids to help you set the table for breakfast the next morning. Equally important, get yourself ready the night before so you can connect with your kids in the morning. If you have young children struggling with separation anxiety, it’s the perfect time to go over with them what they can expect for the day, and what Mom and Dad will be doing too.

Create a smart yet flexible after-school routine Sit down with kids and hammer out a schedule that works for all of you. Doing homework right after school may sound good to you. But some kids really need time to decompress, so you could work it out that they play at the school playground for an hour before they begin their homework. “Also, help your child figure out where she’ll do her schoolwork,” says social worker Connie Hammer, a PCI Certified Parent Coach based in Maine. “If she wants a study area to call her own, have fun setting it up with her.” Some kids prefer to be closer to where the action is when they do their homework … and that can work, says Peters Mayer. “As long as homework is completed, be flexible. It shows them you are open to their ideas and teaches kids to be able to say ‘Yeah, I can do this,’” adds Mayer.

Reach out at school There’s no need to wait for parent-teacher conferences or even back-to-school night to meet with your child’s teacher and get the lay of the land. “Much of the anxiety kids feel is their uncertainty about what their new teachers expect of them: ‘What is she going to want, how is she going to grade me?’” explains Hammer. If your child is struggling with significant anxiety or is having social difficulties or separation issues, you may also want to meet with the guidance counselor. “The more the school knows, the better it will be for the child,” says Hammer.

Keep the lines of communication open As kids get older, they often clam up — especially if they are struggling socially or are having a problem with their grades. “Typical parent questions like ‘How was your day?’ generally get a less-than-informative response because they are just too general. Kids don’t really even know how to respond,” says Mayer. Instead, try asking specific questions that show you’re interested in what they’re learning and doing. And once they start talking, just listen. “They may begin to open up about things you didn’t expect,” says Hammer. “Let them know: ‘I believe you can do this. I know we can solve this problem together.’”

Helping Kids Cool Hot Tempers

“I tried to stay calm, but it was too late!”

“I wish I could tell when I’m about to explode.”

“Don’t keep telling me I’m going to lose all my friends because of my temper. I can’t help it.”

Your child may be more excitable or passionate by nature, but some times this emotional temperament can get out of control.

Though you can’t change your kid’s basic personality, you can teach him some strategies and skills to help him get along and handle intense feelings. And there are important reasons to do so.

Let’s face it, hot tempers can cause serious damage in health, relationships, school and life, as well as ruin your kid’s reputation. Unless kids learn ways to recognize their own unique danger signs to control their anger, problems are inevitable. After all, hot-tempered kids are no fun to be around.

New studies show that hot tempered kids are also more likely to be bullied or be a bully.

All the reasons to work on this issue problem A.S.A.P. Here are some ways.

Part 1: “Parent Plan” to Help Kids Tune Into Body Alarms

Explain Body Temper Alarms

Go over the way you use your child act when she’s starting to get mad. “You always make that little hissing noise and grind your teeth. Sometimes you stamp your feet. Those are your danger signs that big trouble might be on the way.”

HINT: Each child (as well as you) has their own physiological signs. Those signs materialize whenever we’re under stress and have a fight or flight response. The trick is to help your child identify her unique signs before she loses her temper.

Don’t expect instant recognition: it may take a week or two before she can identify her signs.

Dig Deeper

Talk to your child about what’s causing her temper to flare so quickly.

“You don’t seem like the same kid lately. Anything you want to talk about?”

“You seem so tense and quick-tempered with your friends. What’s going on?”

“I know the move was really tough. Do you think that’s at the bottom of your bad temper lately?”

Point Out Negative Effects

Take time to discuss the negative effects of inappropriate anger displays. Here is a sample dialogue, but personalize it to fit your child and the anger issues:

“Anger can really hurt you. You could lose a friend, get a bad reputation, lose a job, get suspended from school, get hurt. If you don’t control your temper you could be headed for danger and lose your friends.”

Pinpoint the specific negative effects your child’s outbursts have. Doing so often helps the child gain that inner strength to want to change.

Brainstorm Temper Triggers

Help your child recognize the things that bug him the most so he can handle the situation better when he’s with his friends.

“I noticed that whenever George starts exaggerating you hit the roof.”

“What is about the way Lori criticizes your hair I can see your blood pressure rising.”

Help your kid identify that certain look, unfairness, not sharing, interrupting, telling secrets behind your back, put-downs and other things that make his blood boil so he can avoid setting off his temper.

Part 2: “Kid Plan” to Learn Temper Alarms

It may be a great revelation when you tell your child that her body actually sends out warning signs when a hot-temper attack is approaching. Tell her how it happens to you:

“My face gets flushed. My hearts starts beating faster. It’s harder for me to breath. My voice gets louder and I can’t think straight. Body temper alarms like these happen to everyone when they get angry and begin to lose their temper. But good news! You can stop yourself before the volcano erupts.”

Then teach your child these important steps. The best way to teach any new skill is to SHOW the skill, not TELL. So be the model! Repetition, repetition, repetition is how kids acquire the skill so they can use it on their own.

Step 1. Hear the bells going off. LISTEN

Whenever things are getting rough, pay very close attention to changes in your body. Everyone is different but usually alarms go off in your body that warn you that if you’re starting to lose control. So be on the alert for any familiar body signs that you might be losing your temper.

Step 2. Hit the snooze control. STOP

Even a few seconds pause are enough to stop your temper from exploding or keep you from doing something you may regret later on.

Find what works for you. Some kids pull a big stop sign in front of their eyes or yell, “Stop” inside their heads. It will help you put the brakes on your temper.

Some kids say to themselves: “Chill out.” Or “I can keep my cool.”

Step 3. Turn down the volume. BREATHE

Once you’ve told yourself to keep under control you have to take a slow deep breath. You can slow down your heart rate and get yourself back in control by taking slow, deep breaths.

Step 4. Get back into tune. SEPARATE

Back off from whatever is about to blow up in your face. You could count to 10 (or to 100); hum a few bars of the Star Spangled Banner, think of a pepperoni pizza or gaze up in the sky or whatever it takes to regain your sense of calm.

Word to parents: Do not expect overnight success! Teaching a child to calm a hot temper and learn to identify his unique body temper alarms will take 3 Cs: Consistency, Commitment and Calmness. Aim for gradual diminishment of the temper. If temper outbursts continue or escalate despite your efforts, then it’s time to seek professional help. Meanwhile, don’t forget to use those four steps yourself:

1. Listen
2. Stop
3. Breathe
4. Separate

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Across the nation, student mental health is plummeting, major depression rates among teens and young adults are rising faster than among the overall population, and younger children are being impacted. As a teacher, educational consultant, and parent for 40 years, Dr. Michele Borba has never been more worried than she is about this current generation of kids. In THRIVERS, Dr. Borba explains why the old markers of accomplishment (grades, test scores) are no longer reliable predictors of success in the 21st century – and offers 7 teachable traits that will safeguard our kids for the future. She offers practical, actionable ways to develop these Character Strengths (confidence, empathy, self-control, integrity, curiosity, perseverance, and optimism) in children from preschool through high school, showing how to teach kids how to cope today so they can thrive tomorrow. THRIVERS is now available at amazon.com.

Does Your Child Have a Sleep Disorder?

It’s not just about being drowsy during the day. Hyperactivity, poor grades, and social problems are all potential consequences of a childhood sleep disorder. According to a University of Arizona study, kids with sleep apnea are six times more likely to have behavioral problems, and seven times more likely to have learning disabilities. The good news? Sleeping disorders are highly treatable. Here’s how to spot the signs in your child.

1. Insomnia

The inability to fall and/or stay asleep is the most common of all pediatric sleeping disorders, affecting about 25 percent of all children, says Dr. Rosenberg.

Signs: Daytime fatigue/napping, inability to get up on time, and moodiness are all signs of this sleep disorder. “After they finally do get out of bed,” explains Rosenberg, “kids have a tough time getting themselves going.”

Next steps: The first step is improving your child’s sleep hygiene, or habits that can help their circadian cycle. For toddlers and preschoolers, a set bedtime and wake-up time, along with a bedtime routine like a bath and story, is key. For older kids, the problem is often technology use right before — and often in — bed. Light, including from electronics, suppresses melatonin, the sleep hormone. Pull the plug (literally, if you must) on computers, tablets, and Smartphones two hours before bed.

For all ages, nix caffeine (including sneaky sources like some clear sodas, sports drinks, vitamin-infused beverages, and chocolate) six hours pre-bed.

It seems logical that tiring a kid out will encourage sleep. Actually, the opposite can be true. Tag, sport practices, even rousing Wii games within two hours of bedtime raise the core body temperature and make it harder to nod off.

If none of the above seem to help, a call to the pediatrician is a must.

2. Sleep Apnea

If your child is suffering from sleep apnea, she may stop breathing periodically during sleep. This disorder is more common in younger children than teenagers, peaking between the ages of 2 and 8.

Signs: Younger sufferers are often hyperactive, which can be mistaken for ADHD. Other signs include snoring, bedwetting after age six, and frequent sleepwalking, notes Rosenberg. In adolescents, look for unexplained grogginess. Other signs include an inability to pay attention in school and forgetfulness.

Next steps: An overnight sleep study, usually performed at a hospital-run facility, will diagnose sleeping disorders like sleep apnea. Not to worry: you’ll sleep there with your child, and the rooms are usually quite comfortable. If the diagnosis is confirmed, you’ll discuss solutions – like removal of your child’s tonsils and/or adenoids, or nightly use of a CPAP machine. There are no shortcuts, though. “You have to have a sleep study first before any insurer will pay for a CPAP machine,” notes Rosenberg.

3. Delayed Sleep Phase Syndrome

This sleep disorder affects a child’s circadian rhythm, the natural cycle that regulates sleep patterns.

Signs: Children have a hard time getting up, staying awake in school, and actively participating in social events.

Next steps: If you suspect delayed sleep phase syndrome, start keeping a sleep diary. Write down when your child falls asleep and wakes up, including any middle of the night rousings. Also note any problematic episodes, such as a teacher report that your child nodded off in class. After doing this for at least two weeks, take the information to your pediatrician, who will diagnosis the sleep disorder based on your child’s medical history and your notes.

If it’s your child is diagnosed with delayed sleep phase syndrome, treatment typically includes bright light exposure in the morning and keeping the child’s bedroom completely dark at night. “Stick to a strict bedtime/wake-up schedule, and don’t vary it on days off from school,” instructs Rosenberg. You may want to consider a melatonin supplement at bedtime for delayed sleep phase syndrome, but check with your pediatrician first.

Sleeping disorders or not, there are a few simple steps that can help the whole family get a more refreshing night’s sleep. Cool is better than warm in bedrooms: 65 to 70 F is ideal, says Rosenberg. Avoid strong, unpleasant odors — that means no late-night painting projects for you, and no manicures in bed for your tween daughter. Lastly, there’s anecdotal evidence that the scent of lavender encourages sleep. Sweet dreams!