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Healthy Back to School Lunches Kids Will Want to Eat

For many kids across the country, school is starting and that means kids will be eating lunch away from home. Proper nutrition is important for physical health and brain function.

A child who does not get enough nutrients in her lunch or has a sugar crash shortly after lunchtime may have a harder time focusing and learning. But how do we get kids to eat healthy at school whether they are choosing from the cafeteria foods or taking a lunch from home?

Here are some ideas I shared on Oklahoma City’s KOKH Fox 25 morning show to help your kids choose or take healthy lunches they will actually want to eat and won’t trade with their friends.

Get Kids Involved in Choosing What to Eat

Kids who are given choices about what goes in their lunchbox will be more likely to eat what is packed. The key is giving two or three choices among healthy options. Would he prefer whole grain bread or a whole grain tortilla or pita pocket? Broccoli or carrots? Grapes or an apple? Milk or water?

Teach your kids what different foods do for the body and how our body needs nutrients offered by these foods to fuel it so we can do the things we need to do and the things we enjoy. Does your kid like sports or have a favorite athlete? Point out how athletes (such as all our great Olympic champions) eat healthy foods and avoid junk foods so they have the energy and the strength to participate and excel at their sport. When kids understand how healthy foods can benefit them (make them stronger, faster, and even smarter) then they will be open to eating those foods.

If your child eats the school cafeteria’s food, get a menu for the week or month and have your child make some choices from the menu before going to school. This way, you can help guide the choices. If there is not a healthy option listed for a certain day, you can plan to pack a lunch that day.

Packing a Balanced Lunch

A balanced lunch is one that consists of a serving of protein (think lean meats, low-fat cheeses, nuts or nut butter, beans), a vegetable, a fruit, a serving of whole grains (whole grain bread, whole grain tortilla or pita pocket, whole grain rice, etc.), and a dairy serving (if able to have dairy).

Let your child help choose the foods he will take to school and help assemble his lunch. Kids who make their own lunch will want to eat it. Guide the choices when needed and praise healthy choices. And remember, it is okay to pack a little sweet treat too. A small cookie, fun-size piece of candy, or other small treat helps kids learn that these foods are okay in small portions and not with every meal. All things in moderation! As long as it is a small treat, even if she eats it first, she’ll still have room for the rest of her healthy lunch.

Add some WOW Factor to Make Lunch Fun

Another way to get kids to enjoy eating healthy lunches is to make them visually appealing and fun. Think outside the boring sandwich box! Cut foods into fun shapes with cookie cutters or fun-shaped sandwich cutters. Or consider making lunchtime kabobs using wooden skewers or thick big pretzels and alternating meat cubes, cheese cubes, and cherry tomatoes or a variety of fruits and veggies. Mix up some healthy trail mix to eat instead of chips or fries or pack some pita chips, wheat crackers, or crunchy carrot sticks. The more colorful the fruits and veggies, the healthier they are, so make a colorful lunch salad with dark leafy lettuces, spinach, cucumbers, carrots, cherry tomatoes, and pack a side of a low-fat, low-calorie dressing.

Do your kids love pre-assembled lunchable-type lunches? Make your own healthier version with whole wheat crackers, lean meats and low-fat cheeses cut down to size and in fun shapes. Do they like to dip their foods? Veggies and fruits can be dipped into low-fat yogurt or veggie dip. Do they like bite-sized foods? Cut up everything and pack them into separate compartments or put them in small snack-sized sandwich bags. Love a variety of fruits? Cut them up and mix to make a yummy fruit salad. Like to grill or cook-out? Make “campfire” foil packets with their favorite lean meat and veggies, grill until done and pack for lunch. Make it fun and they will be excited to eat their lunch and won’t be tempted to trade!

An EMS Guide to Hurricane Preparation: Keep Your Family Safe!

girl_under_umbrella_hurricaneWe are just beginning August and already in the middle of an above-average hurricane season. While the thought of being in hurricane season may not concern most people, the thought of getting ready for a hurricane can cause some worry and panic if left to the last minute. The long lines, the financial cost, and finally the letdown when yet another hurricane comes and goes and turns out to be nothing more than a windy, rainy day has made properly preparing for hurricanes a bother and an afterthought. I realize that hurricanes, unlike earthquakes can take days and sometimes weeks to happen and give ample time to prepare, but the fact remains that proper preparation and planning can avoid putting you and your family in danger both during and after a storm.

As an EMS provider, I would like to share with you some of the basic hurricane preparation tips that we tell people and also share with you some of the issues that I have seen in the aftermath of storms and weather events.

INSIDE YOUR HOME

  • How many people will you be preparing for? Will it be just the people in the house or will there be extended family or grandparents as well. Preparing for four people and housing more will deplete supplies very quickly.
  • Do the people in the plan have special needs, handicaps or medications that need to be filled? What about medical devices that require power? Beds, oxygen tanks, breathing machines, asthma machines etc. All need to be considered.
  • If you have a baby or small child, do you have an ample supply of diapers, formula, medication, clothing etc.
  • Food and water. Buying nonperishable food is recommended, and having at least a 3 day supply is recommended as well. How will we cook the food? Propane tanks should be filled and ready, does a barbecue need to be purchased or brought inside? Refrigerators and freezers should be set very low to preserve food in times of power loss. Enough water should be purchased to keep people hydrated during times of power loss and no air conditioning to avoid any heat or dehydration issues. Water should also be considered for cooking needs as well.
  • Do you have enough batteries to power devices? Do you have a power generator in the event of a loss of power for an extended amount of time? There are many different sizes depending on your power needs. Do you have gas for your generator? When storing any type of fuel, please do so in a well ventilated area and not in the living area as fumes may be toxic.
    NEVER RUN YOUR GENERATOR IN OR NEAR THE LIVING AREA. Carbon monoxide from the exhaust can be fatal. The generator or any motorized device should be run outside, in a well ventilated area, well away from where people are gathered or living. Do you have extension cords to run into your home from the generator? Make sure you buy properly rated cords or you could risk a fire starting from overheating of the cords.
  • All pets should be brought in during the storm and enough food and water should be on hand for the pet inside the home. Will there be different pets in the house and could that cause problems? Do the pets take any medication that need to be filled before the storm? Do any of the people staying in your home have any pet allergies? And will this be a possible issue?
  • First Aid supplies. During a storm, EMS providers and fire trucks cannot go outside once the winds hit a certain miles per hour and may prevent us from responding to your home in an emergency. Having a basic first aid kit and supplies such as band aids, gauze, ice packs, ace bandages etc. will help in times of delayed response by EMS.

OUTSIDE YOUR HOME

  • Patio items. Are there any items that may fly way during a storm? Patio furniture, above ground pools, Barbecues, boats, golf carts etc.. If it can be brought inside then it is recommended, but if it cannot then secure it the best you can or try to find an alternate storage site.
  • Securing your home. Do you have impact windows and doors? If not, then are there any hurricane shutters that need to be put up? Do you own hurricane shutters? If not there are places that sell them in standard sizes. Do we have any lingering roof or window issues that may worsen during a heavy rain and wind event? A little drip can turn into a lot more very quickly. Do you have a flooding issue around your home? Sandbags may need to be filled and placed as well.
  • Vehicles can get severely damaged when left outside in a storm. If you have nowhere to store your vehicle then I recommend pulling it as close to the building as possible to avoid as much exposure as possible and it can provide some protection to the structure as well. Having the vehicles fully fueled beforehand is recommended in case of emergency and also to avoid the long lines at the gas station that always result.
  • Sheds and outside storage. In hurricane Andrew here in south Florida, there were numerous reports of tool sheds being sent air born and the tools inside become very sharp and dangerous projectiles in the process. Please secure sheds and storage as much as possible and bring tools inside if possible.
  • Items attached to the home. Any items on the roof such as turbines or whether devices can be ripped off leaving very large holes in the roof and should be removed and capped if possible. Below ground pools should be lowered to avoid damage to the pool as well as the overflowing possible causing flooding towards the home.

Being 100% prepared for a hurricane truly depends on your needs and the needs of those around you. The list of possibilities is endless but the basics are not. What things do YOU and YOUR FAMILY need to survive on a daily basis? Is a question that should be asked, and contrary to your kid’s beliefs, internet is not one of them. The basic essentials of shelter, food, water, and medicines trump all else. The overall list can be long and daunting and looks much worse when done at the last minute. But having the essentials on hand at the beginning of hurricane season leaves time to accomplish everything else thus making that list not so bad. Having been born and raised here in South Florida and gone through hurricane Andrew, I can tell you firsthand that the supplies we had made all the difference and it will for you as well. I hope this list has served as a guide and a good place to start for you.

Thank You

Hidden in Plain Sight: a Parent’s Guide to Teen Texting

One of the most common things that kids do with technology is send text messages. Even as far back as 2010, Pew Research reported that 72% of teens engaged in texting. And while some parents may review the messages sent on their kids’ phones, it’s all too easy to avoid leaving incriminating messages behind. One of the trickiest ways that they do this is by using “secret code words” that are really everyday words, but with hidden meanings. These messages look completely harmless, but have a darker meaning that is usually only known by teens.

One of the earliest ways that teens texted in code was using Leetspeak, a method of using similar looking letters and numbers. This is still used widely in social media apps to try to avoid online monitors, both human and automated, from identifying inappropriate words. For example:

The downside to this approach is that if someone happens to be looking over their shoulder and sees text like that, their mind notices it and it could cause them to ask questions that the teens don’t want to answer. By using everyday words with a meaning known only to them, the teens are less likely to bring unwanted attention to themselves.

Hiding in Plain Sight

Before you continue with this, please know that some of the examples I’m about to use may be uncomfortable for parents to read. Also know that my examples aren’t mean to imply that these words/phrases are always used in this way. Sometimes, when a teen says that they want pizza, it means nothing more than a visit to a local pizza shop is imminent.

Below are some of the examples of code words using by teens, with their explanation and an example of how it might be used:

BOB: An acronym for Battery Operated Boyfriend.
Example: She’s been spending a lot of time with BOB lately.

Bunny: An abbreviated form of a “Rope Bunny” – someone who likes being tied up.
Example: I’ve been hoping to find a cute bunny lately, but no such luck!

Chocolate: A black person.
Example: I’ve been craving chocolate a lot lately!

Headache: When a person, usually a male, is aroused and looking for sex.
Example: Man, I wish that I could do something about this headache. It just won’t go away.

Little: A person who pretends to be much younger than they are chronologically. The difference can be years or even decades. This person is often in search of someone who is looking to take care of them (not always sexually).
Example: I woke up feeling very little today.

Mary Jane: Another word for marijuana. Also known as MJ.
Example: Has anyone seen MJ lately? I’m looking for her.

Pet: A person who likes to be cared for, often in a submissive role.
Example: I’m looking for the perfect pet. Anyone? [Done in a chat room]

Pizza: A euphemism for sex. The idea is that there is no such thing as bad pizza and there is no such thing as bad sex.
Example: I really need to get some pizza today!

Smash: To have casual sex.
Example: Whenever I see him, I just want to smash him.

Your Turn

Below are three possible texts that have very different meanings compared to what they appear to be. Also included are multiple choice answers with their real meanings indicated afterwards.

Self-Test #1: I absolutely love corn, no matter how it’s done.

  1. Male genitalia.
  2. Pornography
  3. Something without alcohol.

Self-Test #2: Turtles are my favorite pet. Who doesn’t love them?

  1. A shy, introverted person.
  2. A person with a tough shell (personality).
  3. A person who will spend a lot of time on their pack (having sex).

Self-Test #3: I’d really love some spaghetti right about now.

  1. Someone who is straight when dry (sober), but gay when wet (drunk or high).
  2. Someone without a backbone – an easy pushover.
  3. A person of Italian ancestry.

Answers to Self-Tests #1:B. #2: C, #3: A

Takeaway

It can be very difficult to decode such messages because they look so innocent. And many times, they are innocent. It may take seeing several exchanges to finally understand the true nature of what’s being said between the people. The most likely place parents should watch out for these kinds of code words is on social media apps like Whisper or in a chat room.

My best advice is to confirm the intent by looking at an ongoing exchange, rather than after seeing only one possible coded message. The next is to focus more on educating them on the potential dangers involved with sexting, including sextortion and revenge porn. This video shows the potential consequences of sexting when images are included. It shows just how quickly and easily the images can go viral, being seen by many people, perhaps even by the original sender’s friends and family.

Once such images are distributed, getting them removed from the Internet is virtually impossible. It’s one reason why I say that when it comes to technology problems like sexting, an ounce of prevention isn’t worth a pound of cure, but an immeasurable amount of cure. And like any other activity that teens may do with technology, parents can teach their children a better way with patience and by keeping informed on what the risks are to their children.

5 Strategies to Conquer Your Kid’s Doctor Phobia

Parents aren’t always naturals at soothing their children’s fear of doctors or dentists. But there are things they can do to make the visits less upsetting, says Meghan D. Kelly, M.S.Ed., C.C.L.S., director of the Phoebe H. Stein Child Life Program at The Children’s Hospital at Montefiore Medical Center in New York City. Besides staying calm, keep this advice in mind:

Doctor Phobia Strategy No. 5: Be up front. “Believe it or not, I’ve seen some kids coming in for surgery whose parents told them they were going to Toys”R”Us,” says Kelly. Not helpful. If you’re going for a routine checkup, explain to your kids that in order for them to have strong bodies and healthy teeth, their doctor needs to check if everything is working well. Describe what the doctor might do: look in his ears, listen to his chest, etc.

Doctor Phobia Strategy No. 4: Don’t make promises you can’t keep. Promising “no shots” is a bad way to get kids through the door — unless you’re 100 percent sure there won’t be any. An artful omission is OK, though. “You can say, ‘I’m not sure what’s going to happen today, but I trust the doctor to decide what you need,’” says Kelly.

Doctor Phobia Strategy No. 3: Acknowledge the fear. Denying that something might hurt or telling your crying child to “be a big girl” will only make her feel ashamed and more anxious, says Kelly. Instead, validate what she’s feeling and offer coping strategies, such as “If you want, I can count to three. When I’m done, it will be over.”

Doctor Phobia Strategy No. 2: Use comfort strategies. Giving kids choices makes them feel a bit more in control,

Doctor Phobia Strategy No. 1: Use low-key language. If a shot is unavoidable, stay away from words like “sting” or “burn.” Instead, Kelly suggests saying, “You’re going to feel the doctor pressing on your arm. It might feel warm, and then it will be finished.”which ultimately eases anxiety. Let them decide where they’d like to sit during the exam — on the table or on a chair. Use the art of distraction. Chat about a favorite show or read a picture book you’ve brought along.

If your pediatrician seems insensitive to your child’s fears, set up a time to address your concerns. If she still doesn’t get it, it may be time to move on.

6 Healthy Makeovers for Summer Snacks

The school year ends, and the parties, barbecues, vacations, carnivals and festivals begin — not to mention a kitchen that’s open 24/7. “It’s harder to get kids to eat healthy snacks in summer because of all the high-calorie temptations,” says Portland-based pediatrician Stephen Ames, M.D. It gets a lot easier when you’ve got healthy substitutions for their favorite treats. Your child won’t even miss the sugar.

Old Summer Snack: Ice Cream

New Summer Snack: Frozen Coconut Bar

Try “ice cream” made from coconut milk. “Coconut milk has germ-fighting and heart-protective properties,” explains certified health counselor Beth Aldrich, “and it may actually stimulate metabolism.” Another healthy frozen treat is mashed frozen bananas with your choice of toppings: Try crushed peanuts (they’re packed with protein and healthy fats) and dark chocolate chips (they contain antioxidants).

Old Summer Snack: Slushies

New Summer Snack: Watermelon Ice Pops

They’re easy to make and loaded with antioxidants and nutrients, says Aldrich. Puree watermelon chunks in a blender till smooth; pour into ice pop molds and freeze. (Add plain low-fat yogurt for a hit of extra calcium if you like.) Also try pureed strawberries, oranges and grapefruit with mint.

Old Summer Snack: Kettle Corn

New Summer Snack: Seasoned Popcorn

High in fiber and low in calories, air-popped popcorn can make a fun, filling snack –without the heavy sugar. Dress it up with a drizzle of fat-free chocolate syrup; a mix of cinnamon and stevia (a natural plant extract that has no calories); or combine with a handful of peanuts and toss with a blend of melted coconut oil and stevia (or agave) nectar for caramel-corn flavor.

Old Summer Snack: Hot Dog

New Summer Snack: Nitrate-free Turkey Dogs

You won’t have to worry about chemicals or bad fats with a nitrate-free turkey dog. Plus, the protein will keep kids satisfied for hours. Wrap the turkey dogs in all-natural, whole-wheat crescent rolls and top with mustard for a hearty, savory snack. Or try Tofurky Franks, made with tofu, for a meat-free ballpark taste.

Old Summer Snack: Packaged Potato Chips

New Summer Snack: Homemade Veggie Chips

Peel fresh carrots, parsnips, beets and sweet potatoes and cut into 1/8-inch slices. Place in a single layer on a cookie sheet; spray with vegetable oil and sprinkle with kosher salt. Bake for 10-15 minutes at 375 F. Kids can’t resist the colorful crunch — no dip needed!

Old Summer Snack: Lemonade or Cola

New Summer Snack: Fruit-infused Water

Slice fresh fruit — lemon, berries, watermelon or even pineapple — and let it float in a water dispenser or pitcher, suggests Aldrich. Sweeten to taste with Stevia; studies show that it may even prevent tooth decay by fighting the bacteria that cause it. Let kids choose the fruit and name the drink; they’ll think they came up with the idea themselves!

How Do You Treat Your Child’s Sunburn If It’s So Bad it Blisters?

Sunburns can be more serious than most believe, especially on a child.

Seek treatment from your physician if the sunburn has blistered over a large portion of your child’s body or if it is extremely painful. Also call your doctor if your child experiences facial swelling, a fever, chills, a headache, confusion or faintness. Other symptoms that signal the need for medical attention are signs of dehydration — such as increased thirst or dry eyes — and signs of infection on the skin, such as increasing redness, swelling or puss.

To minimize the damage caused by sunburn, the most important thing is to remove your child from the sun immediately after seeing the burn.

You can then treat symptoms by placing the child in a cool shower or bath, or by applying cool compresses several times a day. It’s also important to push extra fluids for the next two to three days to avoid dehydration and promote healing. You can give your child ibuprofen or acetaminophen for pain, but do not use aspirin in children or teenagers. Don’t break blisters, which will increase the risk of infection. It’s also important to keep sunburned areas covered from the sun until they’re healed.

Serious sunburns increase the risk of skin cancer later in life.

The key to avoiding the pain and minimizing the risk is to keep burns from happening in the first place. You should avoid the sun if possible, especially between 10 a.m. and 4 p.m., when it is strongest. If you must be in the sun, use a sunscreen that has an SPF of at least 15, even on cloudy days. You should put sunscreen on your child 30 minutes before heading outside and reapply every hour or so if your child is sweating or swimming. For even greater protection, cover your child’s skin with protective clothing, such as a wide-brimmed hat. Be careful on the water and the beach, where cool breezes can lull you into a false sense of safety from sunburn.