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Battling childhood obesity

November 30, 2011 By

submitted by Solomon Brenner, author of “Black Belt Parenting” and Master Instructor for Action Karate

Childhood obesity is becoming an increasing problem across the country. While we can blame societal changes, advertising, and even schools for our children’s weight problems, when it comes down to it the real changes have to be made in the home. You want to establish a lifetime of healthy habits for your whole family by creating a healthy eating and active environment.

When trying to improve your child’s eating habits, put the whole family on the same healthy diet, one that is rich in fruits, vegetables, and grains. This will keep your child from feeling singled out. By keeping the “bad” foods out of the house entirely, it will also be easier for them to avoid eating too much unhealthy food.

Make exercise a family event, too. Making time for the whole family to participate in regular physical activity, like bike riding or swimming, will make getting healthy more fun and also allow for more time together. You can even organize special family outings once in a while, like canoeing or skiing, that keep the family active.

Encourage your child to help you prepare the food together. This will give him a sense of independence and will make him feel better about eating healthy. Learning about healthy foods and recipes can increase your child’s enthusiasm for their new eating habits.

Schedule regular meal times. This will help keep your child from grazing during the day and will also ensure that you supervise what kinds of foods he is eating, so that you know your child is getting the vitamins and nutrients he needs. Not only that, but scheduling meals also allows more time together to talk about your days and spend quality time with your family. Having a regular snack time with low-calorie and nutritious snacks like fruit or yogurt can keep your child from feeling hungry between meals.

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Get personal with your bank

November 30, 2011 By

submitted by Joseph J. Tryon, Jr., President, Hatboro Federal Savings

If you weren’t among the millions of Americans who ditched their big banks last month during national “Bank Transfer Day,” you still might be mulling over the thought of moving your money somewhere else. Here’s what you should expect from a community bank.

Interest Rates.  According to Bankrate.com, community banks tend to offer better lending and savings rates than the bigger banks.

Family Focused. Megabanks generally cater to big business. Community banks focus on individuals and families in the communities they serve.

Customer Service. Since community banks are often smaller, with fewer customers, it’s only natural you’ll get more attention from people who actually know your name.

Lower Fees. We’ve all been reading lately about how the bigger banks have attempted to charge their customers fees to use their debit and ATM cards. Community banks in general have not been raising fees for debit and ATM card usage.

Free Checking. Most big banks have discontinued free checking accounts, and the ones that still have them are requiring much higher minimum balance requirements. Check the Web sites of community banks in your area and you still might find a few that actually offer totally free checking.

Free Nationwide ATMs. Many people are still hesitant to move their money from a big bank to a community bank citing fewer branches and ATMs. Yet, there are some ATM networks – Allpoint is one – that offer over 43,000 surcharge-free ATMs nationwide. If your bank is not part of an ATM network like Allpoint, you may pay a fee for transactions. So, find a community bank affiliated with Allpoint and you have no more excuses not to move your accounts elsewhere.

Better rates, free checking, no tacky fees and great customer service. Is this what you’re getting from your bank? If not, move your money to a community bank.

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Nickel and dime bank fees

November 1, 2011 By

submitted by Joseph J. Tryon, Jr., President, Hatboro Federal Savings

Many banks in this area are inventing brand new fees to stick you with…and raising the ones they dreamed up years ago. Fortunately, there are ways to avoid these new gotchas.

Debit card fees – Starting in January 2012, many banks will begin charging their customers a monthly debit card fee for purchases. 

ATM fees – If you use an out-of-network ATM machine, be prepared to pay a fee. This may be unavoidable if your bank’s ATM network is limited to a small geographical location, like just in Bucks and Montgomery Counties.

Checking account fees – Two years ago, 75% of all banks offered free checking. Now, fewer than half do. And the fees keep mounting. Today, 60% more bank accounts carry fees and balance requirements than a year ago.

So, what can you do? Well, if you’ve had enough of your bank siphoning your money with new and higher monthly fees, consider dumping them and look to a smaller community bank for relief. Many community banks do not charge fees for using debit cards. And you can find out which ones simply by going to their Web site and poking around.

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One chance to start over this year

October 4, 2011 By

submitted by Solomon Brenner, author of “Black Belt Parenting” and Master Instructor for Action Karate

It’s a brand new school year, and with it comes a brand new chance to start fresh and have a successful year. Now is the perfect time to break bad study habits and start developing new ones. The more value you place on your child’s education and the more interest you take in it, the better chance he has of doing better in school.

For children, each school day has it’s own routine, and that structure shouldn’t change once the bell rings at three o’clock. Establishing a regular homework routine will not only help you child get more done, it will also keep him focused and allow for more care-free hours once the work is done.

When you schedule homework time will vary on each child. Some children are more productive right after school, when they are still in work mode. Others benefit from a break or a snack between school and homework. Find out what time works best for your child and make that study time for everyday.

Setting a defined study time not only helps your child be more productive, but it also means that he’ll be able to complete assignments and study in smaller increments, rather than procrastinating and doing everything the night before it is due, or studying entire chapters of material the night before the test.

Eliminating procrastination habits now will help him through his schooling in the years to come. In addition to a defined time, you should also have a defined space in which your child can study. TV, radio, phones, and games can be major distractions, and will end up causing your child to spend longer on the work than he would have if he had been able to work uninterrupted. Having their own space to do schoolwork helps children stay focused.

If your child keeps an assignment book, look it over to make sure he completes everything on the list, especially with younger children. Helping them stay organized means fewer forgotten assignments and more time to study for upcoming tests.

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‘Magical,’ some parents say

August 30, 2011 By

submitted by Solomon Brenner, author of “Black Belt Parenting” and Master Instructor for Action Karate

It’s that magical time of the year again – back to school – and you know what that means: back to bedtimes, homework, school supplies, and hectic schedules.  But this time of the year doesn’t have to be scary for parents or kids.  All it takes is a little summer preparation to ensure that the road back to school is smooth sailing.

First thing’s first: remember all those summer mailings you got from your children’s school about book lists, school supplies, activities fees, and health concerns?  Pull them out of the drawer and get organized.  Mark any important upcoming events, like parent-teacher nights, on the calendar now so you don’t forget about them as things get busier.  Make sure school has the forms they need before your kids head back, that way you can concentrate on making sure they are adjusting rather than worry about all the red tape.

Schedules can get pretty hectic once school starts up again, so take advantage of the relaxed summer schedule while you still can to make any doctor or dentist appointments your child may need. You’ll want to make sure you find out any health issues sooner rather than later.  Also, alert the school office as well as your child’s individual teachers about any health concerns, like asthma or food allergies, that could crop up while your child is in school.

Start your school shopping early, that way if you aren’t able to conquer the entire school supply list at once – especially if you have multiple children – you give yourself enough time to get everything over a few weeks.  Some teachers require specific supplies, so save your receipts in case you need to return anything.

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Can backpacks cause spinal problems?

August 30, 2011 By

submitted by Dr. Stephen M. Sell, www.SellChiro.com

Many children use backpacks to carry their books and other materials to and from school.

However, many times these backpacks cause undue stress on the spinal column, which can lead to serious problems later.  In a recent study, 10 children wore backpacks loaded to 0%, 10%, 20% or 30% of their body weight for 30 seconds to determine the amount of pressure under the backpack’s shoulder straps.

The study found that pressure beneath the shoulder straps was “significantly increased” when the backpack was loaded at 10% of the child’s body weight or higher. This study, and other studies such as this, has proven that heavy and/or uneven backpack loads could alter the curvature of a child’s spine and cause subluxations. Subluxations are misalignments in spinal vertebrae that impinge the nerves exiting the spinal cord.  These nerves are responsible for every bodily function in ourselves and in our children.

Here are four recommendations to help reduce spinal stress for children who wear backpacks:

  1. Backpacks should be positioned high on the back to discourage a “rounded-shoulders and forward head” posture.
  2. Backpack straps should be worn over both shoulders to make the load even and reduce stress on the spine.
  3. Weight in the backpacks should be minimized; no more than 10-15% of the student’s body weight.
  4. Backpacks should have wide shoulder straps to disperse the force of the load and decrease the risk of shoulder injury and pain.

Many children can have spinal problems yet not show any outward signs or symptoms of a problem.  That is why it is also important for children to have regular chiropractic checkups to ensure proper spinal alignment and nervous system function.  It is fast, easy, healthy, and fun for them all at the same time.

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Learning from our failures

August 2, 2011 By

submitted by Solomon Brenner, author of “Black Belt Parenting” and Master Instructor for Action Karate

Just because someone fails, it does not make him or her a failure.  Teach your children to acknowledge all of the success and knowledge they gain from failure.  If they learn from it, they have valuable experience, and that is a small success in itself.  One rarely learns how to do something on his first try.

In fact, some things take years or even a lifetime to accomplish.  But your children will never succeed if they give up.  A failure should not be the end of the road, but one checkmark in the list of things to do before reaching success, which is the very last step.  If you teach your children to think of their failed attempts as progress instead of failures, they will build the self-esteem needed to persevere in their goals.

Thomas Edison said, “I am not discouraged, because every wrong attempt discarded is just one more step forward.”  Of his failed attempts at the light bulb, he said, “They taught something that I didn’t know. They taught me what direction to move in.”  For Edison, failures were just learning experiences.

Teach your children not to look at failures as roadblocks, but rather as signposts.  They don’t block your way to success; they just show you which way to go to reach it.  If you teach your children at a young age to persist even when they feel like they will fail, you are setting them up for a life of success.  If they don’t try, it’s true they won’t fail, but they also won’t succeed. We only get one life.  If we spend it being afraid of failure we will never reach our full potential.

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Keeping kids healthy during the summer months

July 13, 2011 By

submitted by Solomon Brenner, Master Instructor at Action Karate, ActionKarate@comcast.net

For most children, summertime is a special time when they get to create lasting memories with friends and spend extra time with mom and dad that everyone can enjoy.

Obviously it’s hard to have a good time if you’re feeling under the weather, and though winter is often the season associated more frequently with illness, colds, ear infections, and stomach ailments are still common during the summer months.

Here are four simple ways to keep your children healthy so they can get back to doing the things they love.

NUTRITION

A healthy diet is vital. With your schedule getting busier everyday, it seems easier to cut corners and avoid preparing healthy meals for your children. Processed foods are easily transportable and many don’t need to be refrigerated, but unfortunately they don’t have many of the minerals and vitamins that children need to stay healthy. Mom was right (as usual!) when she said that breakfast is the most important meal of the day. Making sure your children get enough protein and fiber during breakfast will give them the energy they need to start their day right.

Contrary to popular belief, cereal and fruit are not always the best breakfast foods because their lack of protein allows kids’ blood sugar to dip too low. This drop causes physical and mental fatigue and many times drives kids to snack mid-morning on sugary items to raise blood sugar again. Try using eggs with veggies added to them, which is a great source of both protein and fiber. Let your children choose which veggies to add in – it helps empower them to make their own healthy choices.

HYDRATION

As the temperature continues to rise, dehydration is a common problem on the playground, on the ball field, and even by the pool. Even with children playing indoors, it’s easy for them to not drink enough fluids. Water should be your kids’ foundation drink, but consider adding electrolytes to their drinks throughout the day.

BASIC HYGIENE

Throughout a typical summer day, children can move from activity to activity in the blink of an eye. The more contact they have with different children and different environments, the greater their chances are of picking up various germs that can cause colds, stomachaches, and other ailments. Explaining the importance of hand washing early in their summer vacation to children can help avoid most summer illnesses. Simple soap and water for the duration of a briskly sung, “Happy Birthday” will keep kids’ hands clean and free from disease.

KEEP ON MOVING

As the heat continues to increase during the summer months, it’s easy for children to retreat to the air conditioning and take up activities that don’t require much physical energy, like playing video games and watching TV. Early morning or late evening outdoor play can be a first step to keeping outdoor play around during the summer. Don’t forget your sunscreen!

By incorporating these four strategies into your summer plans, you can avoid many of the problems that affect children.

Remember, an ounce of prevention is worth a pound of cure.

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The facts on ‘Obstructive Sleep Apnea’

June 22, 2011 By

submitted by Benjamin R. Solomon, MD, www.sleepcenterofbuckscounty.com

Are you on a medication to lower your cholesterol or blood pressure? Have you been told that your blood sugar or weight is higher than it should be? Do you snore, choke, cough or gasp while you sleep? If you can answer YES to any of these questions, you may have a condition known as Obstructive Sleep Apnea (OSA).

The word apnea means “without breath.” Patients with OSA stop breathing during the night, sometimes as much as 100 times per hour! When the apnea occurs, oxygen levels in your body fall quickly. A normal oxygen level is 95%-100%. A person with OSA can have oxygen levels fall to 70% to 80%. When you consider that an average person sleeps for six to eight hours a night, oxygen levels can be dangerously low for OSA patients for long periods of time. This causes brain, heart, pancreas and liver damage.

When apnea occurs, the brain attempts to wake the person up to take the next breath. The brain never gets to rest, which results in daytime sleepiness, memory problems and poor concentration. OSA increases the risk of dying from a heart attack by 30% and causes high blood pressure! The damage OSA causes to the pancreas can result in adult onset diabetes and diabetic patients with sleep apnea are at a greater risk for blindness and amputations.

Finally, OSA can elevate cholesterol levels, which leads to heart attacks and strokes. If you are concerned that your or someone close to you has OSA, contact a Sleep Medicine physician at an accredited sleep center. One call could save your life!

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