December 2009

I Know My Limitations

Tuesday, December 29, 2009 by Jeannie Fleming-Gifford

Tick. Tick. Tick.

Can you hear it?

It's the sound of my biological clock.

Then, there's the talking.

That's the sound of my little girl. She's growing.

Oh, and there's the sound of family and friends.

Their talking sounds like, "so, are you going to have another one?"

No, they are not talking about cookies.

I know what they are talking about.

They are talking about babies.

How about you?

Are you planning for another one?

Wondering when is the right time?

How far apart should kids be? Does it matter? Does or will it affect your child's development?

My friend Cindy spaced her children out like she spaces out the buying of a vehicle. She usually finances a vehicle for 4 years. She doesn't like to have 2 payments at once. With her kiddos 4 years apart, she's hopeful that she won't have two college tuitions at the same time. There is also the fact that she didn't have two in diapers, or two to buy formula for, or two in childcare at the same time. I love the "car-buying/when to have a baby" theory. I think it's pretty smart. Child development experts tend to agree.

When it comes to having two (or more kids), it is ideal to space kiddos far enough apart that each baby has time to grow into a little person (and thus begins to understand their place and role within the family and community) before another munchkin is added. There's also the fact that at this pace, you have time and resources. There's the time to read, and snuggle and provide optimal care for your child.

No, it's not always possible. There are certainly circumstances that get in the way...like biological clocks, and jobs, and life, and simply personal preference. In the end, it's up to you...what you can manage...and what you can't.

The holidays are a magical time when I wish I could have a ton of little kids around me. I love their joy and the magic their view brings to my life.

However, I also know what is right for me and my family.

I know my limitations.

I'm stopping while I'm ahead...at least for now...

Tick. Tick. Tick.

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Weight Loss Resolution? It’s Not As Hard As You Might Think.

Monday, December 28, 2009 by Helen Golden

Why are we becoming more obese when we are inundated with miracle pills, supernatural exercise equipment, exercise videos that have trimmed down activity to 10 minutes… or less, nutritional programs that provide low-carb meals, no-fat meals, customized meals, and literally thousands of supplements that promise muscle growth and fat loss? It seems the fitness, food, and pharmaceutical industries have provided products that require no time, are easy to use, and eliminate the need to work or think. Yet, each year obesity increases.

What's More Important, Diet or Exercise? Here's the "Skinny":

First it will depend on your basal metabolic rate (BMR), which represents the number of calories you burn at rest due to metabolic functions within the body. This is approximately equal to 25 calories per kilogram of body mass, per day.

The second factor to be considered is an individual's lifestyle and general activity levels. People who are generally more active throughout the day will need more calories than an inactive person.

If you combine the lifestyle aspect and your BMR, you will eventually run into your total daily energy expenditure (TDEE). TDEE is the total number of calories that your body expends in 24 hours, including all activities. TDEE is also known as your "maintenance level". Knowing your maintenance level will give you a starting reference point from which to begin your diet. According to exercise physiologists William McArdle and Frank Katch, the average maintenance level for women in the United States is 2000-2100 calories per day and the average for men is 2700-2900 per day. These are only averages; caloric expenditure can vary widely and is much higher for athletes or extremely active individuals. Some triathletes and ultra-endurance athletes may require as many as 6000 calories per day or more just to maintain their weight! Calorie requirements may also vary among otherwise identical individuals due to differences in inherited metabolic rates.

Adjust your caloric intake according to your goal

Once you know your TDEE (maintenance level), the next step is to adjust your calories according to your primary goal. The mathematics of calorie balance are simple: To keep your weight at its current level, you should remain at your daily caloric maintenance level. To lose weight, you need to create a calorie deficit by reducing your calories slightly below your maintenance level (or keeping your calories the same and increasing your activity above your current level). To gain weight you need to increase your calories above your maintenance level. The only difference between weight gain programs and weight loss programs is the total number of calories required.

Negative calorie balance is the key to lose body fat.

Calories not only count, they are the bottom line when it comes to fat loss. If you are eating more calories than you expend, you simply will not lose fat, no matter what type of foods or food combinations you eat. Some foods do get stored as fat more easily than others, but always bear in mind that too much of anything, even "healthy food," will be stored as fat. You cannot override the laws of thermodynamics. You must be in a calorie deficit to burn fat and lose weight. This will force your body to use stored body fat to make up for the energy deficit. There are 3500 calories in a pound of stored body fat. If you create a 3500-calorie deficit per week through diet, exercise or a combination of both, you will lose one pound. Healthy eating in the right amounts, coupled with a sound fitness plan will lead to a decrease in body fat and weight loss!

If you are interested in a custom profile and nutrition plan for a nominal fee, email me at Helen@pernax.com.

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The Best Present

Thursday, December 24, 2009 by Jeannie Fleming-Gifford

It's Christmas Eve. What is this day about for you and your family? Maybe your family celebrates something different. Even if this isn't your holiday, I'm betting you have a moment, a holiday, or a time when you share a magical day. That's what this time is about for me.

This is a picture of my little girl this holiday season. She is 2 1/2, pushing 3. Though I still like to think of her as a toddler, I know she is much more of a preschooler.

I've blinked. She's growing. Growing, sometimes too fast, but growing just right.

It's moments like these that I'm reminded of the best present this holiday season. You're looking at her. She's happy and healthy. I'll take that.

When it comes to a developing child, there's nothing better than healthy and happy.

In the upcoming blogs, I'm turning my attention back to the basics...to newborns and the amazing growth and development that happens during those early days. As I've been pondering ideas, I've found that the American Academy of Pediatrics has launched a new site: www.healthychildren.org/English/Pages/default.aspx

The site has some good stuff...especially regarding the nuts and bolts of child development. It's also available 24/7 which I find comforting when I have a question or concern and my pediatrician isn't available.

I'll be sharing more from this site and other good finds in the New Year...so stay tuned.

In the meantime, it's time for some magic in my household.

I was driving in the car the other day talking about Christmas with my little girl. I asked her (again) what she wants Santa to bring her (he only brings one special gift to each child in our household). She reaffirmed the same answer I've heard the last few weeks: "A princess Dora doll." I think Santa can handle that.

I was surprised when she asked back, "Mama, what do you want?"

My response..."She's in the back seat."

Happy & healthy holidays to you and yours.

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Ho! Ho! Ho! Books for Baby

Tuesday, December 22, 2009 by Jeannie Fleming-Gifford

 Are you reading to your baby?

I admit it. It was several weeks after my pea pod was born when someone said to me, "so, have you read to her yet?" Um, no.

Come on, I was happy to just be nursing away and getting a little sleep. She seemed content, as was I. Reading?

Then, I did it. I had this tiny little person and when I read to her I saw that it engaged her. Holy cow. I have to admit that I felt a little guilty that I hadn't done it before.

Reading to baby (and toddlers and preschoolers and children, etc.) is not only an optimal activity which has terrific cognitive benefits (read more here: kidshealth.org/parent/positive/all_reading/reading_babies.html), but brings you and baby closer together in a meaningful way...and what's better than that?

I mean I know the value of reading to children, but to babies? Who would've known? Not me!

As the holiday season (no matter what or how you are celebrating) is in full swing, I thought it would be a great time to talk about books for babies. After all, they are good for them. They are also a great gift-giving option whether they are for your munchkin or for another friend or family member.

There's gazillions (yes, seriously, gazillions) of books, but here are a few of my favorites, appropriate for the youngest munchkins, that celebrate the holiday and wintry season:

*Any Karen Katz books...check out "Where Is Baby's Christmas Present?" www.amazon.com/Where-Babys-Christmas-Present-Lift/dp/1416971459/ref=sr_1_8

*David A. Carter's "Jingle Bugs" www.amazon.com/Jingle-Bugs-Mini-Pop-up-Lights/dp/0689874162/ref=sr_1_19

*"Biscuit's Snowy Day" (and then check out other Biscuit books...I mean, how can you go wrong with stories about a cute puppy that often creates mischief?!) www.amazon.com/Biscuits-Snowy-Alyssa-Satin-Capucilli/dp/0060094680/ref=sr_1_21

*"Winter Babies Wear Layers" (actually, haven't read this one, but found on Amazon and it looks too cute not to pass on!)  www.amazon.com/Winter-Babies-Layers-Urban-Black/dp/1582462097/ref=sr_1_1

Happy reading and happy, happy...ho...ho...ho holidays!

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Kid Creations...Take 2

Friday, December 18, 2009 by Jeannie Fleming-Gifford

My munchkin was nearly 5 months old when this picture was taken. I think her first painting experience was around the age of 4 months. Call me crazy. I thank my friend Danielle for showing me what babies can do.

I admit it, I was skeptical. She wanted me to strap my baby into a chair and let her use paint. Won't they eat it? Yup. Possibly. It's non-toxic. Most likely she would be fine. (And she was).

Better yet, she really enjoyed the process. In this picture, it wasn't only about the sensory explorations and textures and the new experience, but we painted on non-breakable mirrors. What's more fun than painting a baby in a mirror?

Now, back to that blog I promised about the great things your baby can create during the holiday season.

The mirror painting was cool and you certainly can preserve your pea pod's creation by taking a print from the mirror (lay a paper gently on top of the mirror when baby is finished and remove). However, my favorite is celebrating the artist in baby and letting them paint on a real canvas board (found in a variety of sizes and obtained from most craft stores).

There's a few ways you can do this activity with your baby...

*If baby is able to sit in a high chair or bouncy seat, you can squirt some tempera paint (remember, non-toxic, washable paint) and hold the canvas out in front of them. Let them explore the paint with their fingers. Move the canvas board so that you can get coverage across the full surface.

*If baby is a bit older and sitting independently, you can let them explore in a place where they have more freedom (and this may mean more mess!) to move. One of my favorites, is to plop them down on a floor that can be easily cleaned (i.e. tile floor) and allow them to use hands and even feet to paint. Yes, bathtime is sure to follow! Plan accordingly in your set-up (think baby wipes and/or a warm, wet wash cloth in easy reach).

*If you have a wee little infant, consider the painting of little feet to make prints that will be treasured for a lifetime. Even with the youngest baby, you can use a soft paintbrush to gently apply paint to the bottom of tiny feet. First, lie baby on their back in a safe place. Then apply paint generously and then gently press the foot upon a canvas or hold baby so they are in a "walking position." Press down gently. If baby enjoys this sensory sensation, you can use different colors and make several prints. However, if baby shows dislike, respect your baby and call it a day.

*Using any of the above methods, you can create a multitude of gifts. Different sized canvas boards and paper creates different products. From notecards to ornaments to framed works of art, baby can be part of the process of creating unique, one-of-a-kind gifts that will last a lifetime.

As a new mama (or daddy), enjoy the process of creating.  This is not about the product created, it is about immersing your baby in the art-making process.

Remember, if baby puts their fingers (or toes) in their mouths, don't panic. If you are using non-toxic products, baby is sure to be no worse for  wear.

Through this adventure, you're not only bound to create some really unique items, but baby will have benefitted from his/her new sensory discoveries...who would have thought kid creations could be so much fun (and good for baby's development too!).

Enjoy! (And let me know how it goes!).

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Skip The Back Pain

Thursday, December 17, 2009 by Helen Golden

Unless this is your child, you'll probably be doing a lot of lifting over the next few years, so remember... women's bodies undergo a great deal of stress and changes that allow us to bear children. The last thing our bodies need is additional stress or muscle soreness caused by improperly lifting or bending when lifting our kids.

Planning Family Fitness Tips:

• Always use your legs when lifting. Bend at the knees, not from the waist.
• Squat down or kneel to pick up your baby and other items off the floor.
• Hold objects as close to your body as possible, as you carry them.
• While holding your baby in your arms, avoid twisting from the waist... Turn your entire body.
• Avoid carrying your baby (our laundry) on one hip. This creates imbalance and poor posture.
• Adjust your stroller and work areas, especially changing tables, to a height that allows you to stand up straight without leaning over.
• When breastfeeding, bring your baby to you, not you to the baby. Use a pillow or arm rest so that you can sit upright in a relaxed posture without slouching.
• Exhale and tighten your abdominal and pelvic floor muscles as you lift (kegels).

These tips may seem like common sense, but when you're in the heat of the moment it's easy to take shortcuts now and then. Just because your back feels OK right after you lift improperly, doesn't mean that you aren't causing some damage... That will eventually add-up! Taking care of your baby and family is a time filled with joy-and stress, so don't let your back be the cause of any added grief!

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Kid Creations

Tuesday, December 15, 2009 by Jeannie Fleming-Gifford

Whether you celebrate Christmas, Kwanzaa, Hanukkah, or simply the winter solstice, chances are you may be trying to think of something special you can create with your munchkin.

You know those grandparents are expecting homemade gifts.  The ones they can show off to their friends, hang on the fridge (or their tree) and share the brilliance that is your munchkin. The challenge, of course, with all of this is finding a craft that is going to be fun, developmentally appropriate (meaning that your child has the skills needed to successfully do the project) and also will be a nice product (something to be treasured that your child - not you - created).

I'm right there with you.

Trust me, I'm no Martha Stewart, but as you can see by the cute pic of my kid and her creations, if I can pull this off, so can you.

crafts.kaboose.com/saltdoughgifttoppers.html

Here's one of the recipes I found that was simple enough for me to whip up without another trip to the grocery store.

A couple of other pointers...

*Be prepared for a mess. Don't have expectations for your infant or toddler not  to be messy. This is all new. Worry about clean-up later and enjoy the process now. Forget the spoons and, especially with toddlers, let them dig into this concoction with their hands.

*When it comes to paints, be sure to get non-toxic, washable, tempera paints. To jazz them up, add some glitter to the paint or shake the glitter on to your creations when they are still wet. There will be no need for glue, the glitter will stick.

*If you aren't into making ornaments, make these cut out creations into refrigerator magnets by simply picking up some self adhesive magnets (sold at craft stores) and attach to the back...voila...refrigerator magnets to be treasured year round!

*If your kiddo is really diggin' the process, grab some paper (even something like simple copy paper) and let them paint, paint, paint. This will be the perfect paper to wrap up their creations as gifts.

*Oh, and don't forget to put your child's name and the year on the back of their work. Use a permanent marker to preserve this information...next year and the year after that, you'll be glad you took the time.

If you take on this project, let me know how it goes...or maybe you've got a whole different idea, I'd love to hear that too.

Not ready to take on the ornament project? Do you have a teeny tiny infant? Even the youngest baby can create something really special. In the next couple of days, grab some tempera paint, a canvas board (the size of your choosing) and then come back for the next blog entry...we'll tackle another project just perfect for your baby.

Cheers!

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Winter Family Fitness

Monday, December 14, 2009 by Helen Golden

Just because the temp has dropped and the snow's falling, doesn't mean you have to hibernate for the winter. With a little imagination, it's amazing how many opportunities there are for fun family winter fitness. The major barrier to staying active during cold months is the perception that winter is only about watching football, doing puzzles and avoiding the great outdoors like the plague. Weather is only a challenge if you don't have appropriate clothing or equipment.

There's No Fitness Like Snow Fitness

Go sledding or tubing at a local park or golf course, or at your local tubing hill and please do consider having your child wear a helmet (my kids have helmets that they've "pimped" out with stickers, and actually insist on wearing them).

Don't have a sledding hill... make a snow fort, a snowman, or snow-angel. Our kids love to play snow Frisbee, tag and hide-and-go-seek, as well as building snow castles with their beach buckets, shovels and other "summer" toys.

Busy Feet Love Snow Shoes and Skis

Snow-shoeing, hiking and cross-country skiing are all fun and (fairly) easy to learn for kids. We love to load up on thermoses of hot cocoa, cheese and crackers, then hit our local nature center, state parks and converted golf course trails.

If you're as lucky as we are (we live within 5 miles of Deer Valley, Park City Mountain and The Canyons Ski Resort) and live near a ski area, then you have to give downhill skiing or snowboarding a go (our kids started at age 2). Drawback? Cost and logistics can make it harder for families to participate in these sports, find out if your state and/or city has a program that gives kids special discounted ski passes.

Skating Through Life Doesn't Have To Be A Bad Thing

From Rockefeller Plaza's Ice Rink; to a Minnesota backyard pond; to the Houston Galleria Mall's indoor rink, skating can be enjoyed indoors or out, depending on your local facilities. If you want to get really ambitious (and have a large, flat area in your yard), you can even build your own rink. Need some skating tips? How to Skate.

Winter Family Fitness Attitude Adjustment

Take it from someone that lives with 6-months of winter per year! Winter's challenges can be overcome and actually enjoyed... Deep snow? Build a fort! ? No snow, but lots of ice? Strap on the skates! Don't have sleds, skates, or skis? Go "Old School" and grab a piece of plastic or cardboard, find a hill of any kind and let'er rip! You don't need fancy clothes and equipment, just a little imagination and a sense of adventure!

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The Fridge

Friday, December 11, 2009 by Jeannie Fleming-Gifford

Yes. This is my fridge. I just walked into my kitchen and realized what a ridiculous mess it is. So, why not put it out there to all of you! LOL!

It may look like a disaster to an outsider, but I love it. It says a lot about my life. And, actually, I'd go so far as to say it even provides opportunities for my munchkin to learn and grow (AKA child development) as she explores her environment.

There are the pictures of the ones we love. Photographs received in this year's cards, the favorite photos of "Toastmaster" (that would be my hubby) doing his cabana dance at the beach and the picture of grandma which captures the spark still in her eyes.

There are magnets we've collected from many adventures, some close to home (like the vet) and some far away (the 10th anniversary trip to Alaska).

There is the list of goals (maybe not attainable), a reminder and vision of the tasks that "Toastmaster" and I aspire to complete this year.

There are the countless coupons, some probably expired, but all intended for good use in the hopes of saving a few pennies for a rainy day yet to come.

And then there are the miscellaneous magnets, the colored letters and farmer Tad who plays his banjo upon my munchkin's touch. Her legs kick wildly when he plays and often a squeal (or perhaps that is singing?) follows...makes me think of all the opportunities that are here for her to learn, explore and grow...even when I didn't mean for them to occur.

Yes, it does look like chaos, but the fridge has much to say about the happiness that is our life.

I think I will leave it just as it is.

What's on your fridge?

 

 

 

 

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Our Children... Our Future

Thursday, December 10, 2009 by Helen Golden

Our Children – Their Health – Our Future

According to the USDA, poor nutrition – including eating too much fat, sugar and sodium, and skimping on fruits and veggies, is literally ruining the future of our most precious resource... Our children. Poor nutrition has a negative impact on kids' energy levels, ability to concentrate, ability to learn and almost every aspect of their development.

MOST children in the U.S. are not eating enough fruits and vegetables (USDA data):

1. Fewer than 15% of elementary students eat the recommended five or more servings of fruits and vegetables (which is why I pack their lunch 4 of 5 days!).

2. Over 50% of all elementary students eat NO fruit on any given day!

3. 25% of all "veggies" eaten by elementary students are French fries!

Did you know... Since the 1970's, the number of overweight children has more than doubled for preschoolers ages 2-5 and adolescents age 12-19, and has more than TRIPLED for children 6-11!

At every stage of childhood development, our children are in desperate need of high-powered nutrients to fuel their growing bodies and brains. If we truly are what we eat, then the current generation of children is headed for serious trouble!

What can we do?

1. Help our kids adopt healthier eating habits

2. Educate our children about nutrition, and expand their health literacy

3. Increase physical activity!

4. Fill in the gaps with well researched vitamins and supplements

Lead by example… As we make healthy choices for ourselves, our children will follow. The behaviors they learn now will last a lifetime, so it's truly up to us as guardians, care givers and parents to set the stage for a lifetime of healthy eating and activity.

MyPyramid for Kids graphic and messages on one side and eating and physical activity tips on the other: USDA Guidelines

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Sleeping Like A Baby

Tuesday, December 08, 2009 by Jeannie Fleming-Gifford

Whoever came up with the phrase "sleeping like a baby," obviously didn't have one or was the babysitter.

Seriously. If you haven't been subject to a sleepless night or two as a parent, you can close your browser now. This post is not for you.

Recently, I read a phrase somewhere that got me thinking about infant/toddler sleep and our responsibility as a parent. The quote (and forgive me, I can't recall the source), went something like, "it's our job as parents to put our kids to bed, it's their job to fall asleep."

It stuck with me for a variety of reasons.

First of all, I wondered how others felt about this? After all, good sleep is essential to a child's development (and what's better than a cranky kid that needs a nap...oh yes, many things).

As a parent, what are your expectations about when and how your child will learn to rest on their own?

Do you nurse or rock them to sleep and gently place them in their crib?

Are you co-sleeping?

If your child wakes in the night, what do you do?

Does your child go back to sleep on their own?

I have been pretty blessed when it comes to having a good sleeper and a kid who is happy to go to sleep on their own (many times, I think she is happy to be done with my silliness for the day!).  My pumpkin pie gives me most nights of uninterrupted sleep (God Bless her!). 

I am a subscriber of the "every baby/toddler has different needs on different days and as parents, it's our job to figure that out." By the way, that's not an "official theory" of child development.

So, how do you make a good sleeper? Can you make a good sleeper?

I found the following link helpful...maybe you will too: www.aap.org/publiced/BR_Sleep.htm

Here's to a night of "sleeping like a baby...." whatever that means!

 

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$435 Billion...Will It Make A Difference in Your Child's Life?

Thursday, December 03, 2009 by Jeannie Fleming-Gifford

As I mentioned in a previous blog, I love shopping for my kid. The holiday season provides me another good excuse.

I just read that the holiday season generates about $435 billion worth of economic activity in the United States. That is an average of $200-$300 per child.

So, I've already admitted my guilt. I've shopped. I've spent. Now, I am wondering what this will get my child?

Will these gadgets and gizmos really make her smarter? Will they give her "a leg up" in her development? What really is going to make a difference in her life? Will it be the one more, "must have," hot toy of the season?

Yeah, I know what you are thinking.

Probably not.

In the middle of the holiday hype, it's good to go back to the basics of what will really make a difference in our kiddo's life, what we really should be giving them this holiday season (and beyond):

1. Love. Unconditional, no matter what, no matter when. Love.

2. Quality time. One on one, indivdiualized attention time. Get rid of the distractions. Focus and enjoy.

3. Discipline. No, not the nasty "keep them in line" authoritarian-type of discipline. I'm thinking more of communicating expectations. Be consistent and fair. Understand your child's development. Model your expectations.

4. Be Your Child's #1 Fan. Build confidence by rooting for your child - everyday. Give them tools to overcome their challenges. Figure out where they are, where they are going and make a plan to help get them there.

$435 billion can't buy those things and yet they are the best gifts we can ever give our child. It's a good reminder of the important stuff this holiday season.

Hmmm...with that said, maybe it's time to head to the mall. Just kidding.

Happy holidays to you and yours!

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Eat Smart During the Holidays

Tuesday, December 01, 2009 by Helen Golden

You finally lost that last 2.3 pounds you'd be working on for the last 2 months and now... the holiday season and all the food that tags along with it will be tempting your tummy for the next month and a half! What's an eggnog loving, pumpkin pie eating, turkey and ham fan to do? Perhaps you should change your holiday goals from losing weight to not gaining any (or minimizing the weight gain... ).

As a certified nutrition coach, I offer the following tips to my clients to keep their holiday caloric count under control despite the plethora of temptations they will encounter from Thanksgiving to the end of the year!

• Survey The Landscape: Take a look at the entire table before you start piling the food on your plate. Decide what foods you just can't live without and what can wait until... whenever, and then stick to that decision.
• Eat Healthy BEFORE The Party: Eat an apple before you leave home. If you arrive at a party starving, you’ll be more likely to overindulge, and an apple will give a "full" feeling!
• Water, Water, Water: Down a large glass of water between alcoholic drinks or non-alcoholic beverages or eggnog. You'll stay hydrated, and you’ll drink fewer calories over the course of the evening.
• Leave The Shovel At Home: You don't have to super-size! Don’t cover your plate completely with food, sit away from the food table and remember the Water.
• Dirty Plates Are Cool: Just because it's on your plate doesn't mean you have to eat it! Leave a few bites behind, you're tummy will thank you later :-)
• Food Foreplay: Savor your favorite holiday treats. Eat slowly, and enjoy the taste, texture and nuance of your favorite holiday foods.
• Work The Room: You don't need to pitch a tent near the food. Focus on friends and family and not on how much fruit cake you can munch.

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