Mom, I'm Hungry!!

Computers, Xbox, I-touch, Nintendo, cell phones, and Kindles are the electronic devices that describe the day-to-day passions of my children, which I think is typical of most middle class families living in Northern Virginia.

Electronic devices have become the top choice of entertainment for kids these days, and unfortunately, this indoor play has contributed to the childhood obesity epidemic in America.

When I was little, we played outside.  Nearly every waking hour was spent playing in the woods, building forts, riding bikes, and playing hide and seek.  We were forced outdoors by my mother and disappeared for hours at a time.  We used our imaginations in a more physically active way, and for the most part, we were thin and eating limited processed foods.

Childhood obesity rates were last collected in Virginia in 2007 and showed that approximately 30% of children – ages 10-17 – were found to be overweight or obese. This figure ranked the state 23rd highest in the country for percentage of overweight or obese children!

We all know that obesity has a tremendous impact on our healthcare system, but now our children face diseases that were once limited to adults, including high cholesterol, high blood pressure, and Type 2  Diabetes.  As adolescence approaches, we become more concerned about depression, cancer risks, and the impact on these children's fertility in the future.

Let's face it, this is a complicated issue – it's hard to talk to kids about being overweight. Nobody wants to damage their kid's self-esteem by mentioning they have a weight problem.  But, kids don't necessarily process the discussion about overeating as a criticism of their size.  Avoidance of discussing weight gain may communicate a lack of parental concern and cause a child to feel more hopeless about their weight.  Children often give us clues that they might actually want help.  Parents who are obese and overweight may also dismiss their children's weight struggles due to their own embarrassment or uneasiness about their issues with weight or food. 

So, how do we talk to kids about food and help keep them at a healthy weight?

•      Keep healthy food in the house, don't bring the junk home. Don't reward children with sweets for eating healthy foods.  Explain that treats have a proper place in our diets, but that they don't provide the nutrients we need to stay strong and healthy.

•      Keep your attitude towards food relaxed.  Remember to continue to encourage your child to try healthy foods and that it may take several tries for a child to accept a new food.  Motivate them to be adventurous with food and praise them for trying new things.

•      It's helpful to talk about nutrient-rich food as fuel for our bodies, which helps us to grow and be strong.  Discuss that foods that are nutrient-poor weaken our bodies and may cause us to crave more junk food – putting us at risk for disease.

•      Find ways to encourage your child to exercise. Children should be getting about 60 minutes of playtime every day. Ride bikes together, kick a ball around, take a trip to the playground, or just take a walk together – these activities will help your child to stay active.   And, not to mention, it will also help to strengthen your emotional ties as well!  Share your favorite ways to stay active with your child. 

•      Kids benefit from discussing how problems in the world may promote obesity. Talk to kids about huge portion sizes and food advertising's role in promoting obesity. Explain the concept of whole foods and avoiding additives and refined sugars. 

•      Treat your kids like they are smart. Instill in them a sense of responsibility to take care of their bodies, just as they would take care of their pets or possessions.  

•      Address the problem as a family goal.  Tell them that together, the whole family needs to be conscious of what each family member puts in his/her body and that everyone could be healthier. This helps kids to realize that even grown-ups aren't perfect and struggle to eat right and exercise on a daily basis.  Sit down with your kids and pass on healthy eating habits.

To you and your children's health,

-Posted by Rachel F. Bonner, CFNP

Sources: State and Regional Obesity Data: Centers for Disease Control and Prevention (CDC). Behavioral Risk Factor Surveillance System Survey (BRFSSS) Data. Atlanta, Georgia: U.S. Department of Health and Human Services, Centers for Disease Control and prevention.

Winter Sports Safety Can Be Tough Sledding!

I hope everyone is enjoying the wonderful weather that we have been having lately.  I am having a great time - I wish we had this type of weather all year long!  But, as we all know, winter is just around the corner.

It just so happened that I went out shopping this past weekend with my 7 year old son who wanted to buy some sporting stuff for this winter… you know, the snowboard, and the skiing gear, etc.   

I was talking to him about the precautions that he needs to take to avoid injuries this winter. That is when it occurred to me that now would be a great time to also teach my patients and community about Winter Sports Safety as well. 

Most of us think that the injuries that frequently result from skiing, skating, and sledding include sprains and muscle strains, dislocations, and fractures.  But, they actually have the potential for severe injuries if proper safety precautions are not practiced. 

I suggest that everyone take these tips into consideration – both children and adults alike – before partaking in winter sports.

1. Check the weather for snow and ice conditions before heading outdoors. For warmth and protection, wear several layers of light, loose, and water- and wind-resistant clothing; layering accommodates the body's constantly changing temperature. 
2.  Wear appropriate protective gear, including goggles, helmets, gloves, and padding. Check to make sure that all equipment, such as ski and snowboard bindings, is in good working order. Children should wear a helmet for skiing, snowboarding, sledding, and even skating.  
3. Avoid participating in a winter sport alone.  If possible, ski with a partner and stay within sight of each other.  Observe all marked hazard and trail signs, and do not venture into closed areas.  
4. Warm up thoroughly before playing because cold muscles, tendons, and ligaments are vulnerable to injury!
5. Drink plenty of water before, during, and after outdoor activities to stay hydrated.  Avoid the intake of alcohol, which can increase the chances of hypothermia.  
6. Keep in shape and condition your muscles before partaking in winter activities.
7. Learn how to fall correctly to avoid injury. If skiing, learn how to properly hold the poles with the strap to avoid "skier's thumb."  
8. To help alleviate the risk of anterior cruciate ligament injury, avoid high-risk ski behavior, maintain balance and control, and recognize and respond correctly to dangerous situations.  
9. Seek shelter and medical attention immediately if you are experiencing hypothermia or frostbite.  Early frostbite symptoms include numbness and tingling in your digits, lack of feeling, and poor motion.
10. Avoid participating in sports when you are in pain or exhausted.  
11. Follow up with an orthopedic surgeon if you are injured, especially if pain or discomfort persists.

 

-Posted by Smitha Beeravolu, MD

An Apple a Day...

The fall is upon us, which means apple picking season has arrived!   I cannot wait to go apple picking!  

Apples are among the top 20 best antioxidant sources.  I’ll bet you didn’t know that two thirds of the antioxidants are actually found in its peel.   So, I recommend buying organic apples.   Not only do they usually taste better and are a whole lot fresher, but they contain a less pesticide residue.  Conventionally grown apples are known to have more pesticide residue on them than any other fruit or vegetable!

Let’s take a look at some of the health benefits of an apple:

1.       Boost Weight Loss.  Eating an apple will promote weight loss since it is lower in calories and also packed with both insoluble and soluble fiber.   One medium Gala apple is 55kcal, 15g carb, 5g fiber, 113mg K, 0g fat, and 1g protein.

2.       Brain Health.  A flavonoid found in apples, Quercetin, may protect against oxidative brain damage that can lead to memory loss.   So, apples can help to prevent age-related memory loss and Alzheimer’s disease.

3.       Cancer Prevention.  Quercetin is also known to help prevent different types of cancers including breast, pancreatic, colon, liver, prostate, and bowel.  

4.       Metabolic Syndrome.  Eating apples can help you to lower your blood pressure and keep a trimmer waistline.

5.       Lung Health.  Foods that are high in fiber, like apples, and the flavonoids found within may help to reduce chronic cough and other respiratory symptoms.  

6.       Immunity.  The soluble fiber, pectin, found within apples may help to reduce the inflammation associated with obesity-related diseases and also help to strengthen the immune system. 

7.       Gut Health.  The soluble fiber found in apples helps to strengthen gut health!  

So, how about trying a nice, juicy apple today for an afternoon snack?      

-Posted by Haesun Hwang MS, RD, CDE

Baby Soft Skin

As new parents, many are excited to cuddle and hold their new infants with their baby soft skin.  Fear and concern often arise when the newborn develops rashes – sometimes within the first few days of birth.  Most of these eruptions are short-lived and occur as the infant's skin is renewed.  Here a few common benign eruptions to be aware of:  

Erythema Toxicum Neonatorum (ETN) – This common newborn rash often appears primarily on the face, chest and legs on the 2^nd or 3^rd day of life.  The pustules (i.e. pimples) fade in 5-7 days without treatment.   The cause is unknown.   

Neonatorum Acne – A similar appearing eruption to ETN, this eruption is caused by oil gland stimulation by maternal hormones.  The comedones – or blackheads – fade without treatment over 4 months.   

Milia – Milia are 1- to 2-mm pearly white or yellow papules (solid elevations of skin with no visible fluid) that are most often found on the baby’s forehead and chin.  They appear and fade during the first month of life.  Milia are caused by keratin protein plugs in the pores, and no treatment is needed.

Please remember, your baby does not need a bath every day.   Cleanse the diaper area gently with each change.  Simple Vaseline is sufficient to keep the skin healthy.  During bath time, use tepid water.   Cleansing products should be scent and dye free.  Products such as "Free and Clear" or Aveeno baby care products are recommended.

Enjoy your new bundle of joy!

-Posted by Carol Mattes, MD, PhD