Keeping Your Children Active during the Summer COVID-19 Shutdowns

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It’s the middle of the summer and most places do not have summer camps or other activities available for children.  Many areas have closed parks, playgrounds and sports fields.  Despite all these restrictions, it is very important to keep your children active as shutdowns have already led to the exacerbation of childhood obesity rates.

Scientists were concerned from the beginning of the lockdowns that children would be negatively affected.   Their reasons included children not being able to participate in organized school activities or eat subsidized school lunches as well as being exposed to more snack food at home all day long.

Researchers recently found that compared to one year ago, “children ate an additional meal a day; slept an additional half hour per day; and spent more than 5 hours per day in front of a phone, computer or television screen” during the lockdown.  Those are shocking findings indeed!

The World Health Organization recommends that children be physically active at least 60 minutes a day.  In confined spaces, there are many activities in which children can participate.  Consider online videos with activities. So much is available on YouTube that it just takes a bit of your time to search them out and select the ones your children will enjoy.  Your children can even assist you in choosing those videos.  Also, try old tried-but-true fun such as building indoor forts, playing hide and seek, dancing to music and jumping rope. 

Experts recommend keeping a journal of activities and even rewarding children afterwards.  The key is to reinforce positive behavior and build good habits.

For more information, please visit the following:

• Coronavirus Lockdown Found to Worsen Childhood Obesity

• Coronavirus Child Obesity Exercise          

• How to Keep Your Children Active and Healthy While in Isolation

Be Sure to Schedule Time for Free Play for Your Children

Just what is free play for children?  We adults often think that children regularly play, so what is the significance of free play?  Free play is unstructured play that children direct on their own.  It is play that helps develop a child’s creativity and well-being and is essential to a child’s growth.   

There is an excellent online article at Harvard’s Graduate School of Education’s website about free play Summertime, Playtime by Leah Shaffer.  Ms. Shaffer lists 3 types of play: social play, when children play with others; independent play, when children play by themselves, such as with stuffed animals and building blocks; and guided play, when children play according to what adults have set up.   

Playing has many benefits such as:

• Intellectual development – “Play builds executive function skills, content knowledge, and creative thinking. When children build with blocks or draw, they are counting, classifying, and creating and examining patterns. When children engage in dramatic play, they are practicing telling stories in a sensible order, using rich vocabulary, and writing.”

• Social development – Children learn how to interact with others and listen.

• Emotional development – Children learn about their emotions and how to regulate them.

• Physical development – Children play using their bodies, often through sports or other physical activity, and try new things, such as swimming underwater. 

How can you help your children have free play?  First, have plenty of the right kinds of “toys” available. Some recommendations are building blocks, Lego, crayons and paper, stuffed animals, and stickers.  Keep a few empty cardboard boxes around too.  Second, plan ahead and set aside the time.  For example, take your children to a park to just run around and play.  Invite some of their friends over to play.  And, make sure that there are no devices with screens involved! Third, don’t give in to your children’s cries of “I’m bored!”  Encourage them to create ways to play and have fun. 

To read the entire article and another helpful article, please visit:

• Harvard - Summertime Playtime

• Very Well Family - Unstructured Play

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A Christian’s Perspective of Talking to Your Children About the Coronavirus

For God did not give us a spirit of timidity or cowardice or fear, but [He has given us a spirit] of power and of love and of sound judgment and personal discipline [abilities that result in a calm, well-balanced mind and self-control].

2 Tim. 1:7 AMP

Picture from www.thedadsnet.com

We are all experiencing the quarantines resulting from the Coronavirus or COVID-19.  There is so much news about it, much of which is inaccurate and just scary.  Your children are out of school and concerned about what is happening.  For Christian parents, it is very important to use information being provided by experts and lace it with pertinent Bible verses.  Here is some information to help explain in a comprehendible way about this virus to alleviate fears and anxieties.  I rely on several excellent online articles and hope you read them in their entirety for further information.

Experts say, first and foremost, do the research and allay your own anxieties.  By doing so, you will prepare yourself with all the facts, not fiction or false assumptions.  Speak calmly, armed with your research material.  Start the discussion with asking your children what they have heard.  So much erroneous information is on social media, so be prepared that your children have heard many frightening things that are totally wrong.

Gear your talk to the developmental age of your youngest child, as by doing so, even your older children will understand.  When the older child asks questions, you can also provide age appropriate answers.  Alternatively, you can break the children up into age groups.

Explain what should be done as a daily routine and enforce it.  Do demonstrations.  Properly washing hands, for example, is critical.  Demonstrate how they wash their hands.  Not touching friends’ hands is also very important – show them how to bump elbows instead. 

Focus on being hopeful and confident, not fearful. Share Bible verses, as the one in today’s blog and Psalm 91, to establish that God does not want us to have fear, but to put our trust and confidence in Him and His protection.  As Christians, we must be the vessels of faith, courage and truth during this time of turmoil. We are the light of the world! (John 8:12)

National Public Radio created a comic book type story for children to better understand the virus.  That comic book is now being used with children all over the world, translated into many different languages, and even a short video was created.  This is a very helpful tool for children to learn more.

To learn more, please go to:

• Kids Health

• ChildMind.org

• NPR Just for Kids - A Comic Exploring Coronavirus

Helping Children with Seasonal Allergies

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Photo from Pediatric Associates of Franklin, TN

We are reaching the spring season and it is known for triggering allergies.  Some symptoms include itchy or watery eyes; a rash; and congestion that will not stop.  If your children suffer from seasonal allergies, here are some recommendations to help them feel better.  Of utmost importance, however, is to follow the advice of your pediatrician.

1.    Keep children indoors as much as possible, especially during windy days when pollen is blown all over.  I know this is difficult to do, as children love to be outdoors when the weather warms up, but your goal should be to alleviate their aches and pains.

2.    Keep windows closed and use air conditioning.

3.    When children return from being outside (for example, returning from school), have them change their clothes right away and wash their hands and faces.  This will help eliminate any pollen that may have been brought inside.

4.    Have your children take long warm baths to help clear up their nasal passages and drain mucus.

5.    If your doctor prescribes medication, be sure to alert him if it is not working as it should. Also, be sure to administer the medication as prescribed.

No parent enjoys seeing their children suffer and following these recommendations should help them as the spring season arrives.

This blog was based on the articles found by clicking here and by clicking here.

Preventing Your Children from Being Poisoned

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According to the Centers for Disease Control and Prevention (CDC), approximately 300 children each day are treated in an emergency room and 2 die as a result of poisoning.  We all think of poisoning coming from the chemicals that we use to clean our homes but that is not all that can poison children.  Curious children can get their hands on medications that are easily accessible and then experiment with eating or drinking what they find.

The CDC has four main recommendations to prevent poisoning:

1. Keep medications and cleaning supplies in their original packaging and locked away where children cannot see them or access them.

2. Put the nationwide poison control center phone number 1-800-222-1222, on or near every telephone in your home and program it into your cell phone. 

3. When giving children medications, be sure to carefully read the labels and only give the amount prescribed.

4. Dispose of any medications and cleaning supplies you do not need or that have expired dates.  The CDC recommends that medicine be disposed by mixing it with coffee grounds or cat litter and making sure this mixture is thrown away.

Be especially careful not to refer to medications as candy.  Because pills come in different attractive colors, curious children are more susceptible to wanting to play with them and even eat them.

As parents, we must be diligent to protect our children.  Do all you can to safeguard items that are potentially hazardous to them and be prepared in the event poisoning does occur.

To learn more, either visit CDC Poisoning or CDC Prevent Tips.

The Effect of Technology on Your Children’s Eyes

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image from Slate.com

More and more, parents are giving their children access to cell phones, iPads, laptops and other technology. Many children spend hours on these devices.  Think about it - do your children’s use of these devices actually affect their eyesight?

The answer is a resounding “yes,” according to Dr. Gary Heiting in his online article Children and Technology: Protecting Your Child’s Eyes.  He discusses some the vision-related problems that your child can develop:

• Computer vision syndrome – Also known as digital eye strain, it is caused by visual stress resulting from too much screen time.  Symptoms include headache, dry eyes, fatigue, tired eyes and fluctuating vision.

• Nearsightedness – Eye doctors have seen an increase of nearsightedness and attribute it to the increasing use of computer screens.

• Increased exposure to blue light – This light is emitted from LED screens on laptops and digital devices.  Eye doctors are concerned that too much exposure will cause eye diseases later in life.

• Unhealthy posture – When using technology, children often sit slouched in a position known as “turtling” – rounded shoulders and back with the head tilted back and chin jutted forward.  This is an unhealthy position.

It is important to monitor your children’s use of these devices.  Have them take breaks to give their eyes and posture a break.  Encourage media-free time, including play time and family time.  Their eyes are developing so they need to have large amounts of time away from these electronic devices.

For more information, CLICK HERE.

Helping Your Children with Fear of the Dentist

Last week, I wrote about helping your children with handling their fears.  One fear that must have a blog post of its own is going to the dentist.  Your children’s teeth should be regularly checked, but what can you do to make the visit easier on them?  Here are a few ideas from dentists themselves:

1. Find a child-friendly dentist.  Look for a waiting room that has an area for children to play.  Enquire as to how they deal with children who are afraid.

2. Communicate with your children.  Let them know that they will be visiting the dentist, so they are prepared.  Do not surprise them. 

3. Explain to them the importance of having their teeth checked regularly by a professional. 

4. Speak with your dentist about your children’s phobia ahead of time.  A dentist experiences this fear frequently and should have many good suggestions for you.

5. Take a favorite toy to the visit, if the dentist approves.

6. Speak with your children during the visit in a calm voice to reassure them that you are there for them.

7. Give positive feedback to encourage them to continue with good behavior.

It’s difficult for parents to observe their children suffering with fears.  Being patient and understanding are key.

For more information, please CLICK HERE.

Heavy Backpacks Can Cause Back Pain

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Have you looked at your children’s backpacks lately?  How large and heavy are they? I have seen so many children walking hunched over while carrying heavy backpacks. All this weight on a child’s spine is not good.

In an online article entitled Backpacks and Back Pain in Children, Dr. John Triano describes what can happen to a child’s spine.  Carrying a heavy backpack can cause the following:

• Distort the natural curves in the middle and lower backs, causing muscle strain and irritation to the spine joints and the rib cage. If the backpack is carried on one shoulder, the spine leans to the opposite side.

• Lead to rounding of the shoulders

• Cause a person to lean forward, reducing balance and making it easier to fall

• Pull on the neck muscles, contributing to headache, shoulder pain, lower back pain, and/or neck and arm pain.

Some researchers suggest that the weight of the backpack should be limited to 10%-15% of the child’s body weight.  Also recommended is using a separate bag for the child's laptop or other heavier electronic items.

Dr. Triano suggests that parents select backpacks with the following:

• Lightweight material (canvas as opposed to leather)

• Two padded, wide (2-inches), adjustable shoulder straps on the backpack

• Padded back

• Individualized compartments

• Hip strap, waist belt, or frame to redistribute the weight of the backpack from the shoulders and back to the pelvis

• Wheels so that the backpack can be pulled rather than carried.

Be sure to monitor what your children put in their backpacks.  Often, they just continue to stuff things inside without cleaning them out and organizing them.  This leads to them carrying a lot of unnecessary items.

To learn more, please read the entire article by clicking here.

New Study Shows the Importance of Naps for Children 10-12 Years Old

I have written before about the importance of children getting enough sleep.  

A recent study underscores how crucial naps are especially for children ages 10 to 12 years old.

The website Science Daily publishes the latest science research news.  On May 31, 2019, it published an article with the results of a study of 3,000 children ages 10 to 12 (4th to 6th graders) by the University of Pennsylvania and the University of California, Irvine.  The study’s summary is as follows:

Children who nap 30 to 60 minutes midday at least three times a week are happier, have more self-control and grit, and showcase fewer behavioral problems, according to new research. These children also have higher IQs and excel academically.

For children in grade 6, the researchers found the greatest impact academically.  One of the researchers commented: "Children who napped three or more times per week benefit from a 7.6% increase in academic performance in Grade 6.  How many kids at school would not want their scores to go up by 7.6 points out of 100?"

The article discusses the differences between the attitudes toward napping in the US and China.  In the US, napping is not encouraged as children grow older.  However, in China, napping is a part of everyday life from early childhood and even into adulthood. 

Incorporating naps during school time can be done.  Another researcher commented:  "The midday nap is easily implemented, and it costs nothing, particularly if accompanied by a slightly later end to the day, to avoid cutting into educational time. Not only will this help the kids, but it also takes away time for screen use, which is related to a lot of mixed outcomes.”

To read the entire study, please CLICK HERE.

The Harmful Effects of Plastic on Our Children’s Health

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More and more studies are showing the dangers that the use of plastic is having on our health.  As parents, our concern is the effects on our children.  The American Academy of Pediatrics issued a report and policy statement in August, 2018 detailing the hazards to our children’s health posed by chemicals in plastic and making recommendations to assist persons in the health field and parents as to how to reduce exposure to these dangerous chemicals.  It found that “food insecurity remains a substantial child health concern”.

According to the report, increasing amounts of diseases and disabilities are being linked to harmful chemicals in plastic.  For example, the chemical bisphenol A or BPA has been frequently used since the 1960s in manufacturing plastic but research has shown the negative health effects it has. “BPA has recently been banned from infant bottles and plastic beverage containers are increasingly designated as BPA free. However, BPA and related compounds are still used in polymeric resin coatings to prevent metal corrosion in food and beverage containers.”  Be aware that, even though BPA may not be used in the plastic of a specific item, there are closely related chemical alternatives now being used that show similar negative health effects. 

The report lists many other chemicals and additives in food that pose harm to children.  Please read it for a good understanding of how these chemicals are shown to negatively affect our bodies.

The Academy’s policy statement is very helpful as well as it contains many practical recommendations such as:

• Avoid microwaving food or beverages (including infant formula and pumped human milk) in plastic;

• Avoid placing plastics in the dishwasher;

• Use alternatives to plastic, such as glass or stainless steel, when possible; and

• Look at the recycling code on the bottom of products to find the plastic type, and avoid plastics with recycling codes 3 (phthalates), 6 (styrene), and 7 (bisphenols) unless plastics are labeled as “biobased” or “greenware,” indicating that they are made from corn and do not contain bisphenols.

One other practical recommendation is drinking tap water rather than bottled water.   As for us parents, isn’t that so much easier, as you simply have to fill a glass or bottle from the tap?

Unfortunately, it is predicted that the use of plastics will quadruple by 2050.  That’s a sad testimony for us!

To read the full report and policy statement, please visit:

• https://pediatrics.aappublications.org/content/142/2/e20181410

• https://pediatrics.aappublications.org/content/142/2/e20181408

The Walking Classroom Successfully Promotes Exercise and Learning

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I love to write about promoting learning and exercise for children.  Have you heard about The Walking Classroom, an award-winning national program initiated by a teacher and that is now sponsored by a nonprofit organization?  If you haven’t, let me tell you about this amazing program.

It was developed by Laura Fenn, M.S. Ed, who was a 5th grade teacher.  She observed that children in her classroom who were more active performed better academically.   She put together a program called Walk, Listen and Learn, and saw her students’ academic performances improve by the end of the year.  Before long, she expanded her program to different grade levels and promoted it nationwide.   

According to its website www.thewalkingclassroom.org, the program is for students in grades 3 to 8.  They take short walks of up to 20 minutes with walk-kit devices.  On the devices are up to 167 podcasts, each beginning with a brief  message on a health conscious topic and then subjects on English language, arts, social science, and much more.  There is even a series of podcasts for STEM.  All the podcasts meet nationally-approved standards. 

Teachers are provided with lesson plans and quizzes.  For students who need special attention, The Walking Classroom provides teachers with instructions for children who have ADHD, dyslexia, and autism.

Its website is filled with information about the program as well as how to participate.Please take a few minutes and look at what it has to offer.Many students will benefit from this type of teaching tool and it would be worthwhile to investigate all that this program has to offer.

Eating a Healthy Breakfast is Connected to Good Academic Performance

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The beginning of a new school year is always challenging for parents and children.  We parents usually have different concerns than our children as we center our attention on how to assist them with doing well in all aspects of school.  Yet, we share with them the goal of good academic performance.  Science has shown that a child who starts the day with a good breakfast is already leaps ahead in performing well in school.

According to an online article on the website for the National Center for Biotechnical Information/National Institutes of Health, the importance of a healthy breakfast cannot be overstated yet it is the most frequently skipped meal, with 20% to 30% of children skipping it.

Studies “generally demonstrate that eating breakfast has a positive effect on children's cognitive performance, particularly in the domains of memory and attention.” Children who eat breakfast have an increase in cognitive performance, meaning an increase in attention skills so that they can perform their lessons well. This also translates to an ability to attend school regularly and remember information that is taught.  Additionally, their behavior in class is dramatically affected because they can concentrate better and perform the necessary tasks.

It is important for us to understand that children’s brains are developing and are different than those of adults.  The article points out that children have a higher brain glucose metabolism than adults.  “To maintain this higher metabolic rate, a continuous supply of energy derived from glucose is needed, hence breakfast consumption may be vital in providing adequate energy for the morning.”

Not only does breakfast assist a child academically, but it also helps the child to maintain proper body weight.  Children who skip are more likely to be overweight and not eat healthy snacks or satisfy the recommended daily vegetable and fruit intake.  Not surprising is the connection between skipping breakfast and “risky behaviors” such as smoking and experimenting with alcohol and drugs.

Plan for healthy breakfasts ahead of time.  Make them easy and fun.  There are plenty of books and online articles with suggested recipes.  Give your children the important start for their school day and help them reach their goals of academic success.

To learn more, go to:

• The effects of breakfast on behavior and academic performance in children and adolescents

• The Science Behind Breakfast

Tweak Family Recipes to Make Them Healthier

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Many of us have family recipes from grandparents, uncles, aunts or other relatives that have become family traditions.  Unfortunately, most are filled with unhealthy ingredients – lots of oil, butter or sugar, just to name a few.  Preserving these recipes are, nevertheless, important for us as part of our family heritage.  I have written before about having children assist with cooking meals to encourage more family bonding time and as well as for them to read more as they learn to follow written recipes.  Today, I would like to discuss teaching your children healthier options for recipes as part of your family cooking experiences.

On his website, Dr. Joseph Galati, founder of Your Health First Education, a 501(c)(3) organization whose mission is to provide education and support to the public about nutrition, has an article Tweaking Grandma’s Recipes: Healthy Substitutes, which has many suggestions for substitutions.  For butter, oil and margarine in recipes that involve baking, he recommends using applesauce or mashed fruit. For frying, grilling or sautéing, he recommends substituting one-half with olive oil or coconut oil.  For regular sugar, try substituting one-half with locally sourced honey.  For brown sugar, he suggests adding 1 tablespoon of maple syrup to the honey.  For mayonnaise in recipes, substitute plain yogurt.  On a sandwich, try pesto or drizzles of olive oil.  Dr. Galati has many more recommendations and I encourage you to read his entire article.

Traditional family meals bring families together to continue bonding and building life-long friendships.  Substituting more healthy ingredients will keep these traditions alive and be teachable moments for your children.  

To read more, CLICK HERE.

Be Sure to Have Your Children Vaccinated in Time for the Coming School Year

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Are your children up to date with their vaccinations? As the new school year is about to begin, it is critical for us as parents to make sure that our children have the required vaccinations.  We should prepare them for that day as well.

The U.S. Department of Health & Human Services has established five important reasons for children to be vaccinated as follows:

1.    Immunizations can save your child’s life;

2.    Vaccinations are very safe and effective;

3.    Immunizations protect others whom you care about;

4.    Immunizations can save your family time and money; and

5.    Immunization protects future generations.

The Centers for Disease Control & Prevention also has a website page with information that will assist parents with preparing their children for vaccination day.   It suggests to pack a book or a toy for a young child to comfort him.  With older children, speak to them about the importance of vaccinations and be honest with them, letting them know that shots do sting a bit, but only for a while. 

Please do prepare your children for that visit.  I remember one visit with my youngest son James when he was about 5 years old.  My late husband and I took him to the pediatrician for his usual annual checkup before school started but unfortunately, we did not prepare him for the visit.  Unbeknownst to any of us, he had to get not just one, but several shots during that visit.  After the first shot, James jumped off the examination table and ran and hid under the doctor’s desk, crying.   We all finally made it through the rest of the shots, but it was truly an ordeal.  Needless to say, that was the most memorable visit to the doctor that we ever had with him!

The bottom line is that vaccinations are crucial for your children’s good health and must not be overlooked.  Planning and preparing for that day will help everyone to get through it.

Read more by clicking one of these links:

• Five Important Reasons to Vaccinate

• CDC Website - Vaccinate Your Children

Singing Helps Your Children’s Development

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(Photo of the children’s group Lake Norman Singers)

After recently reading a newspaper article about how singing is beneficial for adults, I thought that it must have many more benefits for children.  I did some research and this week’s blog is about just that.   Children love to sing and singing helps their intellectual and emotional development in many different ways.

The advantages of having children sing are explained: 

1. Singing helps a child improve his vocabulary by learning new words.  Experts say that parents should start from when the child is very young, as singing nursery rhymes and simple songs can be a foundation upon which words are built.

2. For young children, it helps them learn to communicate by exercising lip and tongue movement.

3. It helps develop the “memory muscle” – when your child is learning a song, tunes and words are being embedded in your child’s mind.

4. It helps develop creativity.  Your child can create songs about anything and anyone. Make the words rhyme or not.  There is no limit to what type of song can be written and sung.

5. It helps your child develop self-confidence.  As your child practices a new song with both words and tunes, she will become more confident as she masters it.

6. When your child sings with a group, it helps him to develop better social skills as he will be learning and building friendships at the same time.

The websites listed below give parents and caregivers many tips as to how to encourage singing.  They range from singing before bedtime or just making up songs while you are at home to looking for singing classes or a group in which your children can participate.  Make it fun.  Your children will enjoy themselves and learn at the same time. 

For more information, please visit these websites:

• How Singing Can Support Learning

• Five Benefits of Singing for Children

• https://www.theguardian.com/lifeandstyle/2011/may/08/singing-children-development-language-skills

Parents - Be Aware of the Dangers of E-Cigarette Use by Youth

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On December 18, 2018, the Surgeon General of the United States Vice Admiral Jerome M. Adams issued a public health advisory on the dangers of e-cigarette use.  He called the use among our youth “an epidemic” and asks all of  us to step up and help protect our children from this major public health threat.

According to the Advisory, e-cigarettes entered the U.S. market in 2007 and since 2014, are the most widely used tobacco product by youth.  In 2018, use grew by 20.8% so that 1 in 5 high school students and 1 in 20 middle school students used e-cigarettes.  These cigarettes come in different shapes, sizes and flavors and have become very attractive to youth, especially with so much effective advertising geared toward the youth.  It is also important to know that, in addition to using various flavors, marijuana is being used in e-cigarettes too.  

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The Surgeon General warned that e-cigarette aerosol can be harmful as it usually has nicotine, which is an addictive drug.  “Nicotine exposure during adolescence can harm the developing brain – which continues to develop until about age 25. Nicotine exposure during adolescence can impact learning, memory, and attention. Using nicotine in adolescence can also increase risk for future addiction to other drugs. In addition to nicotine, the aerosol that users inhale and exhale from e-cigarettes can potentially expose both themselves and bystanders to other harmful substances, including heavy metals, volatile organic compounds, and ultrafine particles that can be inhaled deeply into the lungs.”

He refers to this growing use as a “public health epidemic” and asks us assist in the fight to protect our children.  The Advisory provides helpful information as to what can be done by parents, teachers, health professionals, as well as government entities. 

The Advisory ends with the following: “KNOW THE RISKS. TAKE ACTION. PROTECT OUR KIDS.”

To read the full advisory, CLICK HERE.

For other interesting articles on the dangers of e-cigarettes, visit:

• Power to the Parent

• CDC: Exposure to eCigarette Advertising to Middle and High School Students

• Youth Exposure to Vaping Products