A Low Carbohydrate-High Protein Diet: Is it Safe?

It seems that we are always being bombarded with news about the ever-expanding American waistline. There is often a new diet rage to follow. While others go to extremes, many of us, in an effort to lose weight quickly, embrace a low carbohydrate-high protein diet.

Low carbohydrate-high protein diet

The low carb-high protein diet has become popular because of the short-term effects on weight control, but concerns have been raised about the potential cardiovascular effects over the long term. Studies exploring the issue have given mixed results, but three European studies showed a greater risk of cardiovascular mortality with such a diet.

Findings about a Low Carbohydrate-High Protein Diet

If you are on one, or thinking about going on one, please consider the findings of a study that followed young Swedish women over 15+years that was reported online in BMJ (an open-access peer-reviewed medical journal).

  • Consuming a low carbohydrate-high protein diet, like the Atkins diet, may be associated with a greater risk of cardiovascular disease in women.
  • A low carbohydrate diet implies low consumption of whole-grain foods, fruits, and starchy vegetables. and consequently reduced intake of fiber, vitamins, and minerals. A high protein diet may indicate higher intake of red and processed meat and thus higher intake of iron, cholesterol, and saturated fat. These single factors have previously been linked to a higher risk of major chronic diseases, including cardiovascular disease.
  • A healthy diet plan for you needs to be a diet that considers your current health and medical conditions. The place to begin is with a visit to your physician, a physical, and a discussion about an eating plan and exercise tailored to your needs and health.
  • When it comes to loosing weight and keeping it off. there are really no quick fixes.  Denying your body the nutrients it needs. over long periods of time will only damage your health.

 

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Keeping Foodborne Illness Out of the Lunchbox

You can reduce the chance of what the USDA calls a serious public health threat…foodborne illness in the lunchbox. 

lunchboxHere are six top tips for keeping foods safe in a lunchbox.

  1. If you’re packing meats, eggs, yogurt or other perishable food, use at least two freezer packs. Harmful bacteria grow rapidly between 40 and 140 degrees Fahrenheit.
  2. Juice boxes can provide another option: freeze some juice boxes overnight to use with at least one freezer pack. The frozen juice boxes will thaw by lunchtime.
  3. If there’s a refrigerator at school or work, find a space for your lunch. Remove the lid or open the bag so the cold air can circulate better.
  4. Use an insulated, soft-sided lunchbox or bag instead of a paper bag. Perishable food can spoil more quickly in a paper bag.
  5. For a hot lunch like soup, use an insulated container. Make sure the container remains tightly closed until lunchtime.
  6. And finally, throw out all leftover food, used packaging and paper bags.

Medline Plus, a service of the National Institutes of Health, reminds us that not all illness comes from the food. It can come from a lunchbox that is not properly cleaned, or from the area where the lunch was prepared.

Please remember that:

  • A dirty lunchbox may contain bacteria that can make a youngster  sick.
  • A lunchbox picks up a lot of grime in a day.
  • Kids don’t always wash their hands before handling their lunchboxes and food.
  • It’s a good idea to put a small bottle of antibacterial gel with a tight-fitting lid in your child’s lunchbox. Your child can use the gel when there isn’t a chance to wash with soap and water before eating lunch.
  • Kids should avoid setting down their food on the table. Include a paper towel, a piece of wax paper, or even a small fabric place mat in your child’s lunchbox that can be washed at home to help keep food off surfaces that may have been used by a number of youth and adults.

When packing a lunchbox:

  • Start with clean hands, a clean work surface and a clean lunchbox.
  • Disinfect kitchen surfaces, such as kitchen equipment and refrigerator handles, regularly.
  • Also clean cutting boards, knives, dish-drying towels and sponges or dish cloths daily.
  • Wash fruits and vegetables before packing them.

 

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School Time Health and Safety Tips

It’s that time again; it’s back to school time.  It’s time for all the prep and practical planning needed to launch the school year for your children. The American Academy of Pediatrics shares about health and safety tips at the start of the school year. 

picture of a grade school

MAKING THE FIRST DAY of SCHOOL EASIER

  • Remind your child that there are probably a lot of students who are uneasy. Assure your child that the teachers will make an extra effort to make sure everyone feels as comfortable as possible.
  • Point out the positive aspects of starting school.  She’ll see old friends and meet new ones. Refresh her positive memories about previous years. Especially when she returned home, after the first day, with high spirits because she had a good time.
  • Find another child in the neighborhood with whom your student can walk to school or ride with on the bus.
  • If it is a new school for your child, attend available orientations and tour the school before the first day.
  • If needed, drive your child (or walk with her) to school and pick her up on the first day.

BACKPACK SAFETY

  • Choose a backpack with wide, padded shoulder straps and a padded back.
  • Pack light. Organize the backpack to use all of its compartments. Pack heavier items closest to the center of the back. The backpack should never weigh more than 10 to 20 percent of your child’s body weight.
  • Always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles.
  • If your school allows, consider a rolling backpack. This type of backpack may be a good choice for students who must tote a heavy load. Remember that rolling backpacks still must be carried up stairs. They may be difficult to roll in snow, and they may not fit in some lockers.

TRAVELING TO AND FROM SCHOOL

Review these basic rules with your student:

SCHOOL BUS

  • Children should board and exit the bus at locations that provide safe access to the bus or the school building.
  • Remind your child to wait for the bus to stop before approaching it from the curb.
  • Make sure your child walks where she can see the bus driver. This means the driver will be able to see her, too.
  • Remind your student to look both ways to see that no other traffic is coming before crossing the street. 
  • Your child should not move around on the bus.
  • If your child’s school bus has lap/shoulder seat belts, make sure your child uses one at all times.

CAR

  • All passengers should wear a seat belt and/or an age and size appropriate car safety seat or booster seat.
  • Your child should ride in a car safety seat with a harness as long as possible. Then she needs to ride in a belt-positioning booster seat. Your child is ready for a booster seat when: She has reached the top weight or height allowed for her seat, her shoulders are above the top harness slots, or her ears have reached the top of the seat. 
  • Your child should ride in a belt-positioning booster seat until the vehicle’s seat belt fits properly. This is usually when the child reaches about 4′ 9″ in height and is between 8 to 12 years of age. This means that the child is tall enough to sit against the vehicle seat back with her legs bent at the knees. Her feet should be hanging down and the shoulder belt lies across the middle of the chest and shoulder. The shoulder belt should not be near the neck or throat. The lap belt needs to be low and snug across the thighs, and not the stomach.
  • All children younger than 13 years of age should ride in the rear seat of vehicles. If you must drive more children than can fit in the rear seat, move the front-seat passenger’s seat as far back as possible. Then have the child ride in a booster seat if the seat belts do not fit properly without it.
  • Remember that many crashes occur while novice teen drivers are going to and from school. You should require seat belt use, and limit the number of teen passengers. Do not allow eating, drinking, cell phone conversations,  texting or other mobile device use to prevent driver distraction. Limit nighttime driving and driving in inclement weather. Familiarize yourself with your state’s graduated driver’s license law. Consider using a parent-teen driver agreement to facilitate the early driving learning process. For a sample parent-teen driver agreement, see www.healthychildren.org/teendriver 

BIKE

  • Always wear a bicycle helmet, no matter how short or long the ride.
  • Ride on the right, in the same direction as auto traffic.
  • Use appropriate hand signals.
  • Respect traffic lights and stop signs.
  • Wear bright-colored clothing to increase visibility. White or light-colored clothing and reflective gear is especially important after dark.
  • Know the “rules of the road.”

WALKING TO SCHOOL

  • Make sure your child’s walk to school is a safe route with well-trained adult crossing guards at every intersection.
  • Identify other children in the neighborhood with whom your child can walk to school.  In neighborhoods with higher levels of traffic, consider “walking school bus,” in which an adult accompanies a group of neighborhood children walking to school.
  • Be realistic about your child’s pedestrian skills. Small children are impulsive and less cautious around traffic. Consider whether or not your child is ready to walk to school without adult supervision.
  • If your children are walking to a new school, walk with them until you are sure they know the 
  • Bright-colored clothing will make your child more visible to drivers.

EATING DURING THE SCHOOL DAY

  • Most schools regularly send schedules of cafeteria menus home and have them posted on the school’s website. So, you can plan on packing lunch on the days when the main course is one your child prefers not to eat.
  • Look into what is offered in school vending machines. Vending machines should stock healthy choices such as fresh fruit, water and 100 percent fruit juice.  Learn about your child’s school wellness policy and get involved in school groups to put it into effect.
  • Each 12-ounce soft drink contains approximately 10 teaspoons of sugar and 150 calories. Drinking just one can of soda a day increases a child’s risk of obesity by 60%. Choose healthier options to send in your child’s lunch.

BULLYING

Bullying or cyberbullying is when one child picks on another child repeatedly. Bullying can be physical, verbal, or social. It can happen at school, on the playground, on the school bus, in the neighborhood. It can also occur over the Internet, or through mobile devices like cell phones.

When Your Child Is Bullied

  • Help your child learn how to respond by teaching your child how to:
    1. Look the bully in the eye.
    2. Stand tall and stay calm in a difficult situation.
    3. Walk away.
  • Teach your child how to say in a firm voice.
    1. “I don’t like what you are doing.”
    2. “Please do NOT talk to me like that.”
    3. “Why would you say that?”
  • Teach your child when and how to ask a trusted adult for help.
  • Encourage your child to make friends with other children.
  • Support activities that interest your child.
  • Alert school officials to the problems and work with them on solutions.
  • Make sure an adult who knows about the bullying can watch out for your child’s safety and well-being when you cannot be there.
  • Monitor your child’s social media or texting interactions so you can identify problems before they get out of hand.

When Your Child Is the Bully

  • Be sure your child knows that bullying is never OK.
  • Set firm and consistent limits on your child’s aggressive behavior.
  • Be a positive role model. Show children they can get what they want without teasing, threatening or hurting someone.
  • Use effective, non-physical discipline, such as loss of privileges.
  • Develop practical solutions with the school principal, teachers, counselors, and parents of the children your child has bullied.

When Your Child Is a Bystander

  • Tell your child not to cheer on or even quietly watch bullying.
  • Encourage your child to tell a trusted adult about the bullying.
  • Help your child support other children who may be bullied.
  • Encourage your child to include children being bullied in activities.
  • Encourage your child to join with others in telling bullies to stop.


BEFORE AND AFTER SCHOOL CHILD CARE

  • During early and middle childhood, youngsters need supervision. A responsible adult should be available to get them ready and off to school in the morning and supervise them after school until you return home from work.
  • If a family member will care for your child, communicate the need to follow consistent rules set by the parent regarding discipline and homework.
  • Children approaching adolescence (11- and 12-year-olds) should not come home to an empty house in the afternoon unless they show unusual maturity for their age.
  • If alternate adult supervision is not available, parents should make special efforts to supervise their children from a distance. Children should have a set time when they are expected to arrive at home and should check in with a neighbor or with a parent by telephone.
  • If you choose a commercial after-school program, inquire about the training of the staff. There should be a high staff-to-child ratio, and the rooms and the playground should be safe.

DEVELOPING GOOD HOMEWORK AND STUDY HABITS

  • Create an environment that is conducive to doing homework. Children need a consistent work space in their bedroom or another part of the home that is quiet, without distractions, and promotes study.
  • Schedule ample time for homework.
  • Establish a household rule that the TV and other electronic distractions stay off during homework time.
  • Supervise computer and Internet use.
  • Be available to answer questions and offer assistance, but never do a child’s homework for her.
  • Take steps to help alleviate eye fatigue, neck fatigue and brain fatigue while studying. It may be helpful to close the books for a few minutes, stretch, and take a break periodically.
  • When your child is struggling with a particular subject, and you aren’t able to help,  atutor can be a good solution. Talk it over with your child’s teacher first.
  • Some children need help organizing their homework.  Checklists, timers, and parental supervision can help overcome homework problems.
  • If your child is having difficulty focusing on or completing homework, discuss this with your child’s teacher, or school counselor.

Source: American Academy of Pediatrics

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E-learning and the Preschool Child is About Making Choices

Young children don’t realize they make choices every day. They decide what toy to play with, and whether to share a toy. At mealtime, they choose to eat or not eat what is put in front of them. These are just a few choices they make in a given day. Being able to make choices is empowering and that is the function of interactivity in E-learning programs. 

When a young child experiences the immediate results of making choices, it makes decision-making seem like a good thing to do. It helps a child develop the confidence to make decisions in real-time situations.

We teach our children to be safe. We encourage them to share, to be a friend, to play fair, to be honest, and to behave well. We hope when they are faced with a situation that challenges what we have taught them, that they make the right decision. It isn’t possible to give our children practice runs in all the life skills situations they may encounter.E-learning programs do just that. They give our children practice runs for making good choices when faced with life situations.

e-learning logo

Other Ways E-Learning is Good  for Preschoolers

E-learning learning programs also have other ways in which decision-making become attractive to preschoolers. They ask a child using the program to help the animated, cartoon characters to make decisions. This makes decision-making less personal to a child. But, it also fosters a sense of responsibility for helping a character make the right decision.

E-learning content is always consistent. It is not affected by differences in an instructor’s performance resulting from tiredness or the time of the presentation. E-learning programs are less intimidating. A child can make an incorrect choice and go back and correct it. He or she doesn’t worry that others will know about it.

E-learning programs reinforce what is being taught through engaging the child in interactive decision-making. This reinforcement tends to result in higher content retention rates than a presentation that talks about life skills decision-making.

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Keeping Your Child Safe From Heat Stroke, Exhaustion and Cramps

heat

It is still hot in many parts of the U.S., and heat illness is a health concern, especially for children.

The following press release speaks to protecting your child from heat induced illnesses.

Source Newsroom: Cincinnati Children’s Hospital Medical Center

Doctors at Cincinnati Children’s Hospital Medical Center want parents and guardians to know how they can keep their kids safe during the hot weather.

Dr. Eric Kirkendall, Hospital Medicine, Cincinnati Children’s, explains that there are three major illnesses that heat can trigger. “Heat stroke, heat exhaustion and heat cramps are reactions caused by exposure to high temperatures combined with high humidity. The most serious of these is heat stroke.”

Heat stroke symptoms include hot flushed skin, high fevers (over 104° F), and altered mental states such as confusion. It can be accompanied by seizures. It is a life-threatening emergency, and needs to be treated promptly.

Heat exhaustion is less severe, but is still dangerous and requires medical attention. Symptoms include pale skin; profuse sweating; nausea, dizziness, fainting, or weakness.

Heat cramps are most common in the abdomen and legs, especially the calf or thigh muscles. Tightness or hand spasms can also occur, but none of these symptoms are accompanied by a fever.

Dr. Kirkendall advises that parents and caregivers should limit outdoor play time when it is extremely hot outside to early morning or late afternoon. “Keep children well hydrated with water, and take frequent breaks to allow them to come inside and cool off.”

Treating Heat Stroke

• Call 911 immediately.
• Cool the child off as rapidly as possible while waiting for Emergency Medical Services to arrive. Move the child to a cool shady place or an air-conditioned room; sponge the entire body surface with cool water (as tolerated without causing shivering); and fan the child to increase evaporation.
• Keep the feet elevated to counteract shock.
• If the child is awake, give him as much cold water to drink as he can tolerate.
• Fever medicines are of no value for heat stroke.

Treating Heat Exhaustion

• Put the child in a cool place. Have him lie down with the feet elevated.
• Undress the child (except for underwear) so the body surface can give off heat.
• Sponge the entire body surface continuously with cool water without causing shivering. Fan the child to increase heat loss from evaporation.
• Give the child as much cool, not cold water to drink as is tolerable until he feels better.
• Move the child to a shaded area.
• For persistent or severe symptoms, take the child to be seen by a physician.

Avoiding Cramps

• Monitor the child’s physical activity and make sure that he does not overly exert himself.
• Make sure the child drinks plenty of water and rehydrates often.
• Encourage frequent breaks from physical activity so the child can cool down and gently stretch his muscles.

About Cincinnati Children’s Hospital
Cincinnati Children’s Hospital Medical Center ranks third in the nation among all Honor Roll hospitals in U.S.News and World Report’s 2014 Best Children’s Hospitals. It is also ranked in the top 10 for all 10 pediatric specialties. Cincinnati Children’s, a non-profit organization, is one of the top three recipients of pediatric research grants from the National Institutes of Health, and a research and teaching affiliate of the University of Cincinnati College of Medicine. The medical center is internationally recognized for improving child health and transforming delivery of care through fully integrated, globally recognized research, education and innovation. Additional information can be found at www.cincinnatichildrens.org. Connect on the Cincinnati Children’s blog, via Facebook and on Twitter.

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