Surprising Reason for Less Screen Time and More Outdoor Play
Last updated on March 2nd, 2018 at 01:41 pm
We’ve all heard it many times…. It’s important to limit the time our kids spend looking at screens, be it smartphones, tablets, TV or computers. In fact the American Academy of Pediatrics recommends avoiding ALL screen time for children under age 2 (no Elmo!!) and – for children and adolescents aged 3-18 (yes 18!) – limiting use of any screen device or TV to 1-2 hours per day, not counting online homework. But we are a long way from that, with American kids spending an average of 7 hours a day watching devices and screens.
Research shows that excessive screen time is linked with attention issues and school problems, along with physical inactivity, obesity, and lack of sleep. Even eating disorders have been associated with too much media consumption. And, of course, access to TV and the internet can lead to early exposure to age-inappropriate content (like American Dad and other shows on Adult Swim….we’ve had that problem…).
However, we parents all know that limiting screen time is VERY, VERY DIFFICULT. In fact, when the latest AAP policy statement was issued in 2013, an Associated Press reporter created a hash-tag that says it all: #goodluckwiththat. So if you are struggling with how much screen time is too much…here is another reason you probably never knew to get the kids off the internet…and GET THEM OUTSIDE:
A recent article in The Economist magazine highlighted the excessive level of myopia (short-sightedness – inability to see distant objects) among children in China and other East Asian countries. Short-sightedness is 4 times higher among Chinese elementary school children than those in the US, at 40% versus 10% here. Furthermore, levels of myopia in East Asia surge as kids move through school, with 80-90% of urban high school seniors in Singapore, South Korea and Taiwan having the condition. Short-sightedness may seem like a benign problem, but its development can increase risk of glaucoma and retinal detachment in adulthood.
Anyone familiar with the Tiger Mom phenomenon might think this has a lot to do with the intense focus on studying and academic achievement, prized in Asian cultures – and you would be partly correct. The article points out that up to the age of six, children in China and Australia have similar rates of myopia, but once they start school, the rates quickly diverge – in large part because of extensive studying, reading and use of electronic devices in Asia.
But that’s not the whole story. One of the most significant drivers of this childhood eyesight issue is lack of time spent outdoors. Apparently sunlight causes release of a chemical in the eye that prevents the eyeball from becoming too long (a common cause of short-sightedness), and Asian children, especially in urban settings, spend less time outside than their Western counterparts. However, myopia is also rising significantly here in America, perhaps due to a drop in time spent playing outside. Studies in Taiwan and Denmark have shown a link between time spent outside and development of short-sightedness, with the Taiwan study showing that a move to hold recess outdoors for elementary students (rather than the country’s usual indoor approach) reduced rates of eyesight issues.
So, another – perhaps surprising – reason to push kids to get off their phones and into the great outdoors….or at least to take their textbooks and study outside on occasion (though that might need to wait until it’s a little warmer – at least around here in the Midwest). The possibility of avoiding glasses might just be an appealing inducement for some kids!
Photo credit: Jon Rieley-Goddard; CC license
Family Have a Sugar Habit? Kick It with These Health Tips
Last updated on August 30th, 2015 at 10:16 pm
Trying to cut down on sugar in your family? Maybe you’ve heard all the health warnings for children and adults from doctors and government officials, or maybe you’re trying to look better in your swimsuit.
Whatever the reason, you’re on the right track – Americans are still eating and drinking two or three times the amount of sugar recommended for optimal health. Scientific studies have linked sugar overloads to obesity and health concerns including diabetes, tooth decay, heart disease, stroke, pancreatic cancer and cognitive decline.
Sugar, which can fuel the brain and temporarily boost energy, occurs naturally in many nutritious fruits, vegetables and dairy products. But it also gets added to a number of foods we may eat every day. The American Heart Association advises women consume no more than 100 calories’ worth of added sugars per day, which comes out to about six teaspoons. But we often get more of the sweet stuff than we realize; manufacturers inject different forms of sweeteners to heighten taste and improve texture in a surprising variety of products.
To gain more control over your own sugar cravings – and your family’s – try these health tips from registered dietitian Elisa Zied, mother of two and author of Nutrition at Your Fingertips.
Learn Label Language
Sugar takes many forms, but all of them work in the same way in the body. And even if your family skips dessert and you take your coffee black, everyone may still be eating extra sugar in items like pasta sauce, ketchup, salad dressings and frozen dinners without realizing it.
When you shop, check labels closely for things like corn syrup, honey, molasses and nectar, as well as words in the “ose” family: sucrose, fructose, dextrose, lactose, maltose and glucose. The higher up these words appear on the ingredient list, the higher the sugar content. (Check what’s in your family’s favorite foods at the USDA Database.)
Be Skeptical of “Health” Foods
Don’t assume that products touted as “low-calorie” or “fat-free” are good for you: To make them more palatable, many manufacturers compensate by boosting their sugar content. For instance, one particular brand of “light” whole-wheat bread boasts that it has just 45 calories a slice, but if you look at the ingredient list, you’ll see it contains not only high fructose corn syrup, but also honey, molasses, brown sugar and sucralose — hardly a dietary bargain! Watch the labels and choose fresh foods as often as possible.
Do Sugar Swaps
When sugar cravings hit, satisfy your family’s sweet tooth with healthier substitutes. For instance, top oatmeal with half a baked apple instead of brown sugar, and freeze banana slices or grapes for a sweet snack.
If you’re baking cookies or cakes for the family, use unsweetened applesauce to replace some of the sugar in the recipe. And when you serve ice cream, spoon a small portion into the bowls and then top them with lots of fresh berries.
Serve Better Beverages
Sweetened beverages – including fruit drinks – are the No. 1 source of added sugar in our diets. Just a 12-ounce can of regular soda packs 8 teaspoons of sugar, or 130 calories, while adding no nutrients. Stock your fridge with healthier options, such as water or seltzer with a squeeze of lime, or a blueberry-banana smoothie straight from your blender.
Leave Yourself Some Wiggle Room
It’s okay to indulge in an occasional sweet treat as long as you’re watching the total calories and everyone is filling up with lots of fresh fruits, vegetables, whole grains and low-fat proteins. “Sometimes it’s okay to have something simply because you want it and it tastes good,” says Zied – whether that means a glass of low-fat chocolate milk for your kids or an ice pop on a hot summer day for you.
Screen-free Evening Time Rebuilds Family Bonds
Last updated on March 2nd, 2018 at 02:57 pm
It hit me about two months ago that evenings in front of the TV, video games, and computer at my house had finally gotten out of control. So I came up with an idea: The kids would have to turn off all screens at 9 p.m. and keep them off ‘til bedtime. (To stave off a full-blown revolt, I’d get TiVo so they could catch up with whatever they might miss.)
Oddly, it was my husband who argued the hardest against this little campaign of mine. “What do you expect them to do all night?” Exactly my point. Getting the boys off the screen actually was a cinch (I’m still bigger than they are). But I went back to my room to find Paul up to his eyeballs in an NCIS episode. He huffily agreed to shut it off. Five minutes later, he was on his Blackberry answering emails and I was happily looking up recipes on my laptop. The boys, however, were deep into a fistfight and utterly miserable. What were we thinking? If we wouldn’t walk the walk, why wouldn’t they?
So with some serious sweet talk and bargaining, I got Paul offline and I logged off myself. And, wouldn’t you know it, something really cool happened. Four hapless people with no screen to turn on gravitated toward each other. We all sat on our king bed and joked around. Paul even pulled out his guitar and practiced with the boys. We’ve been screen free after 9 p.m. for two months now, and we’ve gotten into a groove. Sometimes I’ll read out loud with my 10-year-old (who knew he still liked it?) while Paul and my older son horse around with the dog. Way better than plugging into machines, we’ve plugged into each other. Turns out, it’s easier done than said.
Ready for Spring? Give Your Bathroom a Healthy Makeover!
Last updated on March 3rd, 2018 at 10:28 am
Germy toilets. Grimy showers. Cluttered cabinets. It’s easy to see why the bathroom may be one of the unhealthiest rooms in your house.
Take control of your bathroom this year by giving it a healthy makeover for spring. Some simple reorganizing, cleaning and change of habits will have your bathroom clean and sparkly in no time. Here are eight easy makeover tips from Donna Duberg, assistant professor of clinical laboratory science for St. Louis University:
Bathroom Makeover Step No. 1: Clear the clutter.
Leaving cosmetics on the counter exposes them to bacteria, which is then applied to your eyes, face and mouth. “Keep them in something covered if you do,” says Duberg. In addition, lotion bottles, toothpaste and hairbrushes give dust and other germs an additional place to settle. Too much clutter also discourages routine cleaning. Instead, stash these products in drawers and closets.
Bathroom Makeover Step No. 2: Bring toothbrushes out on the counter.
Sealing them up in a closed environment, like your medicine cabinet, encourages bacterial growth, says Duberg. If you must keep them there, try drying the toothbrush with a clean towel first. If you keep your toothbrush on the counter or sink, keep it as far from the toilet as possible to avoid any germ spray if someone forgets to close the lid before flushing. Also, whenever someone in the house has diarrhea or a respiratory illness, replace toothbrushes as soon as the illness ends.
Bathroom Makeover Step No. 3: Purge your medicine cabinet.
Get rid of medications that have expired or that you no longer need. Read labels carefully for instructions on disposal. Call the local trash and recycling service and ask about drug take-back programs. If there are no instructions or programs, mash up the drugs and mix them into coffee grounds or kitty litter. Seal them in a plastic bag or coffee can before throwing them in the trash.
Bathroom Makeover Step No. 4: Post a reminder over the toilet.
The reminder should say something like, “Always close the lid when you flush.” This is important because toilets contain more than 3 million bacteria per square inch, says Duberg. Flushing creates an aerosol that allows the germs to land on toothbrushes, counters and magazines — and anything else that’s close by.
Bathroom Makeover Step No. 5: Check the vent.
Dust, mold and bacteria can collect in vents too. When you turn on the vent, it distributes these unhealthy organisms. Give your vents a thorough cleaning or vacuuming once a month.
Bathroom Makeover Step No. 6: Wipe down the shower and tub.
And be sure to do it after each use too. Viruses and bacteria from your skin collect on these surfaces. The moist setting also provides a breeding ground for mold. Spritz surfaces every few days with a mixture made up of one part vinegar and nine parts water. Vinegar doesn’t require rinsing and is safe for children and pets. If you prefer a 10 percent bleach solution, keep in mind that it has to be rinsed off and prepared freshly every day in order to kill mold.
Bathroom Makeover Step No. 7: Wash the floors.
Wipe down the floors with the vinegar and water mix you use on the shower surfaces. Use washable rugs that are easily tossed in the washer and dryer. And don’t wear outdoor shoes in the bathroom — or anywhere else in the house.
4 Family Friendly Workouts That Combine Fitness with Fun
Last updated on November 14th, 2018 at 10:38 pm
For those of us busy with family, work and life, our workout routines are often the first to get the pink slip. But they shouldn’t be. In fact, physical activity is important for easing stress, boosting energy levels and warding off chronic diseases.
What’s the solution for fitting it all in? Make workout routines a family affair. You’ll get your heart pumping and your children will also learn healthy habits. In fact, a recent study from Oregon State University found that parents play a pivotal role in whether their kids become active or turn into couch potatoes. And with 17 percent of children currently overweight or obese, it’s especially important teach your little ones about fitness at an early age.
With that in mind, consider my four suggestions to combine workouts with family time. I guarantee you’ll have a blast while working up a sweat!
Family Workout Routine No. 1: Circuit Station
Stuck at home or trapped inside? Create a boot-camp style workout for the whole family: Set up five or six stations of body-weight exercises, such as jumping jacks, push-ups, lunges and squats. Assign each member of the family to a different station and rotate every 15 to 30 seconds.
For an extra push, run a lap around the yard (or house) after each circuit. Cycle through the stations five times. Don’t forget to keep a box of tissues to wipe away the sweat and a bottle of water on hand.
Family Workout Routine No. 2: At the Track
Take advantage of the track at your local middle or high school. Bring a soccer ball for your kids to play with in the center of the track as you walk or run. To ramp up the intensity, do intervals: Alternate between sprinting and walking laps. Are your kids too young to play on their own? Push them in a jogging stroller.
Family Workout Routine No. 3: Dance Party
Get your heart pumping with some fast-paced tunes! Put on your favorite workout music and start dancing with your kids. You’ll burn up to 330 calories an hour, according to the Centers for Disease Control and Prevention. Not sure how to get your groove going? Try a dance workout DVD or an interactive video game.
Family Workout Routine No. 4: At the Playground
Don’t stay on the sidelines — join in on the fun! Race your kids up and down the steps and slide, or bring a jump rope and let your kids count while you skip. Make sure to bring a pack of to-go tissues to clean off dirt and wipe up the sweat.
You can also turn the playground into your personal gym with these moves:
- Walking lunges: Start in a standing position with your feet together. Step forward with your right leg. Bend both knees, lowering your hips to the ground. Your right knee should be directly over your ankle with your left knee facing the ground. Push up with your left foot and return back to the starting position. Repeat, leading with your left leg. For an extra challenge, carry one of your children as you lunge.
- Monkey bar pull-ups: If you can’t quite do a full pull-up, just hang in there. Hold the pull-up position — with your chin above the bar — and count backward from 10. Repeat three times.
- Decline push-ups: Place your toes on the edge of the slide and plant your palms on the ground. Bend your elbows and lower until your face is a few inches from the ground. Do two sets of 10.
- Step-ups on a bench: Do 20 step-ups with your right leg, followed by 20 with your left leg.
- Triceps dips: Begin sitting on a bench, with your hands next to or slightly beneath your hips. Lift up onto your hands, bringing your hips forward and off the bench. Bend your elbows (no more than 90 degrees) and lower your hips down. Push back up. Avoid locking your elbows and keep your shoulders down. Do three sets of 15.
How to Set Limits for Your Teched-out Tween
Last updated on March 2nd, 2018 at 04:53 pm
By the time they hit middle school, most kids either have cell phones and Facebook accounts – or are begging to get them (“Everyone else has an iPhone!”) – leaving parents to figure out how much digital time is too much. Setting boundaries early can help keep things in balance, at least for a while.
Once kids hit their teens, social media takes a huge bite out of their free time. The average 12- to 17-year-old blasts out 60 texts every day, according to a 2012 study by the Pew Research Center, and nearly one-fourth of teens plug into a social media site at least 10 times per day, according to a 2011 report in the journal Pediatrics.
Here, experts explain how to set limits on your teched-out tweens … while you still can.
Talk before you make rules. Kids are more rational than we give them credit for. “If you ask kids whether they want to spend five hours a day in front of a screen, most say it’s unreasonable,” says Dr. Dina Borzekowski, professor of health, behavior and society at Johns Hopkins Center for Global Health. Then set rules that they agree to keep.
Choose a hard number. It may be difficult to always enforce, but come up with a set time formula for kids to stick to, suggests Dr. Larry Rosen, psychology professor at California State University, Dominguez Hills, and author of Me, MySpace and I: Parenting the Net Generation. Start with a 1-5 ratio: For every minute of gadget time, younger kids should spend five minutes of free time doing something else. As tweens become teens, adds Rosen, expect that balance to shift, perhaps tipping to 5-1 the other way.
Pick the right plan. Pick a phone package that gives your tween enough usage time but not too much. “Otherwise, you’re going to get a $500 phone bill for text messages,” says Rosen. Tell her how much time she has to use monthly, and explain that she will have to pay for overtime using her own money.
Create a no-phone zone. If the phone’s within reach, it’s hard to ignore — for kids and parents. Choose times and places at which phones aren’t allowed: the dinner table, the family room when everyone is together, and the kids’ bedrooms at night. That includes your phone, says Borzekowski: “If parents constantly check text messages during supper, what’s going to prevent a tween from doing the same?”
Establish penalties. Consequences are what make rules stick. If your tween breaks one of the rules (e.g., bringing his phone to bed), start with a short-term punishment, such as banning video games for the rest of the day, suggests Rosen. If they continue to disobey, double the punishment to two, and then four, days. “Pretty soon, they get it,” says Rosen. “I’ve rarely seen kids get past four days.”
The limits you set for your middle-schoolers may not last, but they will help keep tech time in check for a while … and set an example for spending more face time and less screen time in the future.
