Power On-the-Go Breakfasts

It’s winter time, its hard to get up and you are rushed to get your family ready and have a good breakfast on the table. Sound familiar? Chances are your preschooler has eaten powder doughnuts, Lucky Charms, or even popcorn for breakfast. Getting your kiddo to eat oatmeal or scrambled eggs isn’t always easy, especially when you’re in a hurry to get your child to school. But your child does want to eat — and whatever he or she puts in his or her mouth depends on the options you give your kid. By the time they start their day, most preschoolers have gone at least 12 hours without food. Here, quick and easy ideas aplenty that make eating a nutritious and power-packed breakfast fun.

Fruity Oatmeal
Good news, moms! Instant oatmeal counts as a whole grain and has all the health benefits of steel-cut and old-fashioned varieties — it’s high in cancer-fighting antioxidants and also lowers the risk of heart disease. Make this in a jiffy: mix 1/4 cup one-minute oats or one packet instant oatmeal with bananas, raisins, or coconut flakes. Let your preschooler choose the fruits so she feels like she has control over her breakfast.

Protein-Rich Burritos
Lots of fiber combined with lots of protein is filling and can provide energy for up to four hours.  Make your kid a burrito with a whole wheat tortilla rich in fiber (at least 5 grams), organic cheese, and a soy sausage link.

Yogurt Dippers
Kids who love carrots and dip might like to dip apples or strawberries into yogurt. Cut fruit into small chunks and have your child dip them into 1/4 cup plain yogurt. Serve with a side of protein, like a small handful of nuts or a couple of slices of turkey bacon.

Jazzed-Up Pizza
There are endless spin-offs of traditional pizza. Spread 2 tablespoons fruit jam or nut butter on a small whole wheat pita (leaving a “crust” at the edges), and top with sliced bananas or strawberries. Or use a base of half a whole-grain English muffin, and add cream cheese and almond slices. Another idea: top a pancake with scrambled eggs and slices of chicken sausage.

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Preparing for the Inevitable

We recently had a scare in my house. My daughter was screaming in pain for 15 minutes because her skin was hurting. It turned out to be some orange oil got onto some raw skin, but at the time we weren’t sure what it was because nothing was showing on her skin. She is just too young (4-years-old) to really be able to explain her pain and the problem. It was scary and we were lucky that once we washed it off and put hydrocortisone cream on her skin, the pain subsided fairly quickly. It made me think about my first aid supplies and what we had around the house that could be used for just these occasions.

Below is a list of good first-aid supplies to keep on hand and their uses.

• Adhesive bandages/dressings: These allow you to cover wounds and protect them from infection or further damage. Besides it  always make your child feel better to have their favorite character to fix their booboo.
• Gauze pads: Gauze pads absorb blood and pus from wounds. They also wick moisture away from wounded skin to prevent infection and damage to the skin surrounding the wound.
• Antibiotic ointment: Ointments that contain antibiotic ingredients reduce the risk of infection by eliminating bacteria. They also form a protect cover over a wounded area.
• Tweezers: Tweezers come in handy for removing dirt and debris from wounds. You can also use tweezers for first aid for tick bites and to get those pesky slivers out.
• Scissors: To cut bandages.
• Pain Relievers: Child’s acetaminophen, ibuprofen and aspirin in your first aid kit in case of injuries that cause pain and inflammation.
• Instruction Book: Include an instruction book that outlines first aid procedures for wounds, bites and stings, sprains, strains, sports injuries and burns.
• Antiseptic Wipes: These pre-packaged wipes contain antiseptic substances that kill bacteria.
• Cloth Tape: Cloth tape allows you to immobilize minor injuries or secure bandages in place.
• Hydrocortisone Cream: This cream reduces irritation and itching for bites, stings and other skin irritations. My personal favorite and the one I use most often.
• Thermometer: Keep a thermometer handy in case you need to check for a fever.

Here are some things you may have around the house that can be used for first aid:

Aloe for burns after it’s been under running cool (not cold) water for at least 10 minutes. The aloe vera plant can be used to soothe minor burns, scalds and sunburn. Split a leaf open and apply the gel to the affected area to cool, moisturize and promote healing.

Ginger is useful for nausea and to prevent travel sickness. Chew a piece of crystallized ginger or drink fresh infused ginger herbal tea. This can also be useful during pregnancy.

Use an infusion of chamomile flowers taken as herbal tea for nervous upsets, to reduce cramping, and help indigestion. It is also use in a bath to minimize the pain and swelling from a sunburn.

Use an infusion of peppermint leaves in an herbal tea for indigestion.

Frozen veggies can be used as an ice pack.

Baking soda is a safe and effective antacid to relieve heartburn, sour stomach, and/or acid indigestion. Refer to baking soda package for instructions.

Finely ground oatmeal in the bath is just the ticket for a sun burn. If you make it into a paste it can soothe a sun burn, mosquito bites, heat rash and poison ivy.

Witch hazel – A natural astringent which helps heal blisters, bug bites and bruises.

Here is a good phone number to keep on the refrigerator along with your child’s doctor and other emergency numbers:

Poison Control Center 1.800.222.1222
Call the 24-hour toll-free emergency hotline

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An Apple a Day…You Are What You Eat!

We have all grown up hearing “An Apple a Day keeps the Doctor Away!”  Now, as a mom, I am focused on providing the right nutrition for my daughter so she can grow up strong and healthy.  I began by asking myself ‘What are the rules that we should be nutritionally living by?’  I know that healthy habits should start early, beginning with exercise, portion control and choosing the ‘right’ foods – these habits will set the stage for the rest of her life.  Children learn by observing their role models – mostly family – so I did some research to educate myself about the necessary nutrients needed to make our entire family healthy.  Here is a list I’ve complied – it is just what the doctor ordered!

Calcium:
Calcium is crucial for bone mass development, but a third of 4 to 8 year old children don’t get enough.  A bonus is that many high calcium foods are also high in Vitamin D – helpful for preventing Type 1 diabetes. Foods rich in calcium and Vitamin D include milk, cheese, yogurt (excellent but watch the sugar), fortified cereals, soy products and some juices.

Iron:
Iron is essential – it helps red blood cells carry oxygen to cells throughout the body, directly affecting brain development.  Studies show that up to 20 percent of kids are not getting enough Iron.  If this deficiency is left unchecked it can lead to learning and behavioral problems. Some of the best sources of Iron are lean meats including shrimp, beef, and chicken. If your child is a vegetarian or doesn’t care for the taste of meat try beans, lentils, and chickpeas. Although Iron from plant sources is not absorbed easily by the body, Vitamin C based foods can increase the absorption level.  Foods high in both Iron and Vitamin C are broccoli, Swiss chard, and other dark green leafy vegetables.

Vitamin E:
What is important about Vitamin E? It is an antioxidant that protects our cells from damage. It is estimated that 80 percent of children under the age of 8, and more than half of preschoolers, are lacking sufficient amounts of the vitamin. To my surprise, eating fat free foods, since they generally lack essential oils, is part of the problem. Make sure your child’s diet includes small amounts of nuts (if no allergies,) avocado, tomato sauce, wheat germ or spinach.  Fortified cereals may have Vitamin E but all-natural cereals do not. 

Fiber:
This seems to be a buzzword for adults, but it keeps children regular, fills them up and may help protect them from other illnesses later in life. An easy way to establish a goal for grams of daily fiber is to add the number 5 to your child’s age.  It’s ideal to have at least one high-fiber food at every meal. Cereal can be a great way for your child to obtain fiber – just make sure it has 5 grams or more per serving. Other great sources of fiber are fruits, beans, lentils, chickpeas, whole-grain breads, oatmeal, nuts, sweet potatoes, popcorn and green beans. My daughter LOVES hummus and just 2 tablespoons has as much fiber as a half cup of brown rice.

…and last but not least, Potassium:
Potassium is the main contributor to maintaining healthy muscles that contract and maintaining beneficial fluid balances and blood pressure. Most kids are getting slightly more than half of the recommended dose needed. Remember getting a muscle cramp as a kid and hearing your mom say, “Eat a banana!?”  She was right!  Bananas are one of the best sources of potassium, along with oranges, dried apricots, cantaloupe, honeydew, sweet potatoes, fish, and tomatoes.

As the mom of a two year old girl I know it can be difficult to get all of these needed nutrients into your child!  Fortunately many of these suggested foods, like beans or nuts, can serve a dual purpose. If you have a finicky eater you may want to talk to your pediatrician about adding vitamin supplements, but IT IS possible to get all they need by eating the right foods.

I found something that was interesting and fun…the US government has a food pyramid and website just for kids with lots of helpful hints about their health – Check it out!

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