Being a single parent presents the same challenges all parents face but you have two less hands to help. When you are raising a family by yourself you are the one getting lunches ready, giving baths, and driving to and from football practice. You can’t use the good cop/bad cop routine. You don’t ever get a break.  Many single parents work long hours or even work two jobs. You are faced with the financial and time constraints of a two-parent household with one income. Luckily, there are a few simple changes you can make that will help you support your child without adding stress to your already busy life.

Create a “home base”
For your “home base” you will need a calendar, a basket for incoming schoolwork, a spot for backpacks, and space to write. Your home base can be a corner of your kitchen, a side table in your living room, or an office. Announce this spot to your children as the hub of your home and remind them to use it as such. Use a different color pencil for each child’s activities to keep your children’s schedules straight. Encourage your children to keep track of their own activities. Designate a basket where your children can put notices that you need to see and forms you need to sign. Keeping all the forms in one place ensures you don’t miss important information. Keep pencils and pens next to the basket so you can fill out forms immediately and put them right back into your child’s backpack. Your time is valuable, and having a home base keeps you from wasting time searching all over the house for forms, notices, and assignments that need to get sent to school.

Ask for help…and return the favor
Don’t be afraid to ask a neighbor or friend for help. Most moms know that no matter what the circumstance, being a parent requires lots of juggling. Asking a neighbor to drive your child to school in the morning is fine, but be sure to return the favor and drive the kids to the school dance over the weekend. Remember- a simple thank you goes a long way. A bouquet of flowers, a gift card for a coffee shop, or a batch of cookies are inexpensive ways to show you appreciate the support you get and it has not gone unnoticed. A handwritten note to say thanks for the help does the trick, too.

Communicate with the teacher
Let her know what days or times are best for you to meet or to speak on the phone. Give her a time frame in which you intend to return her calls or notes. If you know you work late and don’t always get to her notes right away, let her know she can expect to hear from you within 48 hours. If you have a day off during the week, ask for her consideration when scheduling meetings. Being clear about communication with your child’s school leads to consistent and open interactions.

Prioritize
You can’t be in three places at once so choose the meetings, school events, and games that mean the most to you and your children. Include your children in the process by letting them choose an event they want you to attend. Be honest with your children about why you can’t be at all their events but don’t dwell on it. Refrain from constantly reminding them that you are the only parent helping out- they know this and you should vent to your friends, not your children. When they get home ask specific questions about what happened in the big game or the school play. If you want to volunteer at your child’s school but can’t be there all the time, ask if you can help stuff envelopes or make phone calls and do some of the behind-the-scenes work for events.

Remember that you are one person taking on a huge job and can only do your best each day. Pat yourself on the back for maintaining your children’s safety and security.  Give yourself credit for taking care of all the day-to-day responsibilities by yourself. Enjoy the time you get to spend with your children and stay positive- your children will model your attitude and you can be a happy and productive family together.

Jennifer Cerbasi teaches at a public school for children on the autism spectrum in New Jersey. As a coordinator of Applied Behavioral Analysis programs in the home, she works with parents to create and implement behavioral plans for their children in an environment that fosters both academic and social growth. In addition to her work both in the classroom and at home, she is also a member of the National Association of Special Education Teachers and the Association for Supervision and Curriculum Development.

You have signed up your child for extra-curricular activities, stuffed his new backpack with all the school supplies a teacher could ask for, and purchased new shoes and clothes, which, of course, he will outgrow before Thanksgiving. You think you have tackled every item on your back to school list, but there is one thing left to do. Establishing a good work environment at home is an important way to support your child’s education. This means organizing a work space at home as well as establishing a routine for the family to follow during work time. Even the most organized Mom can learn some new tricks to keep her kids on track as the school year gets underway.

Designate a Work Zone
Establishing an area where your child will work each night is the first step to success. We know that routine and structure help children’s growth in a number of areas so naturally having a homework routine will help her academics. It could be the kitchen table so you are available to help while cooking dinner or a desk in her room. Make the area comfortable with lots of room for books and papers and a comfortable seat. The area should be well lit. 

Keep it Clean
Many children do their homework in a common area of the house, which naturally tends to accumulate clutter such as newspapers, school notices, and other personal items. Use baskets or table-top file storage to keep these papers in order. Clear the kitchen table of any centerpieces or decorations. Do not set the table for dinner until homework is done. Keeping the work area clean helps your child keep his thoughts clear.

Caution! Kids at Work!
Establishing rules for behavior during work time can be just as important as defining the work space. If your child is working on homework, the television, computer, iPod, and cell phone should be turned off. If she has a lot of work, you may want to schedule break times. You can set an amount of time or number of homework pages to complete before she can cash in on her break. Make sure she has snack before she begins since we know hungry children have difficulty concentrating. It is also important to establish a routine for siblings who finish homework first or don’t have any homework. Keep a box of puzzles, books, and toys that come out only when you need your child to be occupied for an extended period of time. You can also send siblings to use the computer and reinforce academic skills with online games or educational software. Remember to keep the pets occupied, too. Let the dog out or have an older family member take him for a walk.

Keep Supplies Handy
Utilize a plastic storage unit for commonly used supplies, such as writing utensils, scrap paper, glue, scissors, calculators, a dictionary, a thesaurus, and index cards. A table top organizer with drawers will cost about $15 and a rolling cart is about $30. Having these supplies handy cuts down on the time spent looking for them and in turn, time spent off task. It also creates a sense of independence for your child as he can access the materials without your help.

Time management is an important, and often challenging, skill for children to aquire. Balancing social and academic events can be difficult for your child to do. Another way to support an organized and effective work environment at home is to help your child manage all the events in her life. Keep a calendar in the most commonly used room of the house. Use a different color pencil for each family member and keep track of important events, like sports practices, school concerts, or homework assignments. Encourage your child to check the calendar each day for upcoming events, homework assignment due dates, and tests.

Although families these days are incredibly busy, it is important to avoid using your car as a spot for homework. If you are waiting to pick up a child from practice, find a library close to the field where one child can do homework while the other finishes up his sport. The car is not an optimal location for doing homework and your child will not do his best work here.

Remember to encourage your child while she is working. A pat on the back, a high five, or a simple “Great work!” will boost her morale and motivate her to keep working.

Each year, families say “We can’t believe how fast the summer went!” Before you know it, you will be back in the swing of the academic year, complete with games, concerts, and tests. Like it or not, homework is on its way and you can use these ideas to support a positive work environment in your home.

Jennifer Cerbasi teaches at a public school for children on the autism spectrum in New Jersey. As a coordinator of Applied Behavioral Analysis programs in the home, she works with parents to create and implement behavioral plans for their children in an environment that fosters both academic and social growth. In addition to her work both in the classroom and at home, she is also a member of the National Association of Special Education Teachers and the Association for Supervision and Curriculum Development.

Parents of every background, religion, and nationality have one common wish for their children: to remain healthy throughout their lives. Unfortunately, many parents are forced to face their worst fears when a child is diagnosed with a medical condition that requires ongoing treatment or specific care. This could include seizure disorders, diabetes, or life-threatening allergies. It could also include a developmental disability such as autism, in which case your child may not be able to communicate his pain or discomfort. Regardless of the condition, there are certain steps parents of children with specific medical needs should take to ensure proper care and immediate action.

Fill out school and activity medical forms in detail.
You may think these forms get stored away, never to be referenced again. School nurses, educators, and instructors will read these forms to make themselves aware of your child’s specific conditions and learn about their responsibilities regarding your child’s care. Ask to sit down with this person so you can go over the form together in case they have any questions beyond what is printed. These forms are also crucial for substitute nurses or teachers, in case your child requires care while under their supervision.

Provide your child with proper identification.
Some conditions could render your child without the ability to communicate to emergency medical responders. Consider various types of identification, such as necklaces, bracelets, or shoe tags that list the condition, doctors’ or parents’ phone numbers, or medication. Consider which one best fits your child’s needs. If your child will be spending a lot of time swimming at camp, the shoe tag may not be best as she won’t have her shoes with her most of the time. Younger children may fare better with a bracelet over a necklace as the necklace may be uncomfortable. Ask your child’s pediatrician about pertinent information to be printed on the identification tag.

Train everyone who works with your child.
This means bus drivers, camp counselors, coaches, scout leaders, babysitters, and religious education teachers. Explain to your child that you are doing this in order to keep her safe, not to parade her special needs. Knowing that everyone is prepared to help her should make her feel safe but keep in mind it could make her feel like she is in an unwanted spotlight. Consider speaking with her close friends about her needs so they can be aware of warning signs she is in danger. Be sensitive to your child’s feelings about her condition but assure her you are acting in her best interest. Have these conversations discreetly and remind caregivers of their commitment to confidentiality. Caregivers will have access to only the information that will keep your child safe.

Have a family emergency plan.
Some children have medical conditions that require a call for emergency medical attention. Create a plan for this occurrence and practice with your family frequently. Make sure everyone has a job in case your child requires immediate medical attention. Jobs could include opening the front door for emergency responders, calling a neighbor or other adult family member, or gathering all the siblings in another room. Seeing a family member in need of emergency care can be frightening but having a plan will reduce everyone’s anxiety.

Ask your child’s pediatrician or specialist for important tips to share with those working with your child. He may have brochures to share or other printed materials to provide your child’s caregivers and educators.

Communicate with your child about his condition but don’t make it the only topic of conversation. It is important for your child to be educated about his needs but it should never define him. The most important thing for you to remember is he is a child first. Never address him as “diabetic” or “autistic.” He is a child with diabetes or a child with autism. Addressing him this way is a sign of respect for him as an individual.

Having a child with ongoing medical needs can be frightening and stressful for a parent. Being prepared and informed will make you empowered and able to care for your child. Educating people who interact with your child will make you secure about her care in your absence and, for any parent, that feeling is priceless.

Jennifer Cerbasi teaches at a public school for children on the autism spectrum in New Jersey. As a coordinator of Applied Behavioral Analysis programs in the home, she works with parents to create and implement behavioral plans for their children in an environment that fosters both academic and social growth. In addition to her work both in the classroom and at home, she is also a member of the National Association of Special Education Teachers and the Association for Supervision and Curriculum Development.

Children certainly need some rest and relaxation, but summer is a great time to work with your child without the pressure of his or her busy, school-year schedule. Often, parents express a lack of confidence when it comes to their own math skills and in turn, are hesitant to work with their child in this area. These simple tips will help you strengthen your child’s math skills now and throughout the school year.

Early Childhood
*Make math fun! Sorting, counting, and categorizing toys are all simple and fun ways to expose your child to math at an early age. When playing with blocks, identify and sort different colors and shapes. When coloring, ask your child to pass you different numbers of crayons. Find math in every day activities and show your young child how much fun math can be!

*Keep a calendar. Exposing your child to time concepts by utilizing a calendar will support him throughout his life. Identify the days of the week and teach your child to label yesterday, today, and tomorrow. Mark a special event on the calendar and count down the days as it drawers near. Specify when events are happening in relation to his daily routine. For example, “We will go to Grandma’s house after lunch.” Keeping a calendar not only exposes your child to time concepts but helps create structure.

Elementary School
*Check out your local teacher supply store. There are many pre-made materials that you can use at home, such as board games, flash cards, and other manipulatives. Playing a game such as Multiplication Bingo once a week will help your child maintain her multiplication facts in a unique way. Most of these materials are categorized by age so you will easily match the materials with your child’s needs. If you are looking for an inexpensive way to have access to materials teachers use, scan the  store for ideas and see if you can make some of these materials at home. Index cards and markers are an inexpensive alternative to store-bought flashcards.

*Give your child an allowance. Managing money is a math skill your child should learn early. He should learn to save money, become familiar with the cost of items, and make decisions about purchases. After making a purchase, he can count the change and make sure he got the correct amount back. Helping your child become comfortable with money is a skill that will last a life time and make a clear impact on his success as an adult.

Middle School
*Leave your child a to-do list. Word problems are a source of weakness for many children so having your child attend to written language will sharpen her attention to detail and order of directions. Make your lists fun, and even a little silly, by giving directions like “Make your bed. Jump up and down three times. Put your shoes in the closet.” As always, bringing humor into learning will make the experience more enjoyable.

*Review tests and quizzes together. Not all teachers have children correct their errors but you can use this opportunity to look at where the errors occurred and help your child learn from his mistakes. Mistakes, as we all know, are invaluable opportunities for learning.

High School
*Host study sessions. Teenagers often crave independence and establishing their own homework routines is one common source of conflict between them and their parents. Inviting your child’s classmates over for a study session creates a fun way to ensure your child is getting her homework done. It also provides an opportunity for students to “tutor” each other: if one child is unsure of how to solve a problem, another student can explain it. Provide healthy snacks and a good work space and check in on the work session periodically.

*Put your teen to work! Encourage him or her to get a part-time job. Many jobs, such as working in a grocery sore, retail store, or movie theater, offer real life experience with math skills such as making change, monitoring inventory, and discounting sale items. Children this age often begin to ask “When am I going to use this skill in real life?” Applying these skills from an early age is motivating and reinforces that classroom work can be beneficial outside of the classroom.

Another great way to incorporate math skills for children of any age is to get in the kitchen and start cooking! Reading a recipe, measuring ingredients, and timing the completion of your creation are all math skills in action. Your child will be so proud of her work she won’t even realize you just taught a math lesson!

The most important factor for helping your child is to get over your own fear of math. Remember that making mistakes is part of learning and showing your child how to work through a problem is also an essential skill. If you are stuck, consult the textbook, your child’s notes, or contact the teacher and ask for help. Teachers will appreciate you asking for help!

Jennifer Cerbasi teaches at a public school for children on the autism spectrum in New Jersey. As a coordinator of Applied Behavioral Analysis programs in the home, she works with parents to create and implement behavioral plans for their children in an environment that fosters both academic and social growth. In addition to her work both in the classroom and at home, she is also a member of the National Association of Special Education Teachers and the Association for Supervision and Curriculum Development.

Whether at the park, on the beach or in your own backyard, a family picnic is a great way to spend time together while bonding over delicious food and fun activities. Unfortunately, traditional picnic foods, like dips and mayonnaise-based salads, can wreak havoc on anyone’s health. With a little modification, you can enjoy a picnic without compromising your waistline and while keeping your family happy and healthy!

Colorful Crisp Produce:
Go raw! Get your picnics off to a ‘fruitful’ start by packing your cooler with a wide variety of colorful fruits. The more colorful produce you add to your menu, the healthier the meal. If they are in season, there is nothing quite like a juicy watermelon to finish the meal. Sliced apples, berries and dried fruit like raisins and dried apricots are perfect travel snacks without the mess of fruits you have to peel. Of course, don’t forget to pack your cooler with a burst of color from vegetables, providing your family picnic with antioxidants and essential vitamins and minerals. Try baby carrots, slices of celery, cucumbers and peppers, cherry tomatoes and broccoli. All of these are perfect for dipping into low-fat or fat-free dressings for a fun and nutritious snack.

Powerful Protein:
Pack slices of lean chicken, turkey, ham or roast beef and top them on a salad or sandwich for a delicious, healthy meal. Nuts can also boost your protein and fiber intake when sprinkled onto salads, but note-to-self: Watch your portions, because although they are high in healthy fat, the calories can quickly add up.

Say cheese! An ounce or two of low-fat cheese adds bold and tasty flavors to any sandwich, cracker or salad. Low-fat or fat-free yogurts make a yummy fruit dip, a savory veggie dip or just a plain old snack. If you’re bringing a grill, store lean chopped turkey, lean steaks and chicken at a safe temperature in a cooler. When grilling, avoid food poisoning or dangerous situations by making sure you follow instructions on how to properly clean, grill, and serve these meats.

Hearty Whole-Grains:
Refined breads, rolls and starchy pasta salads can pile on lots of calories and little fiber. Choose whole-grain products like whole-wheat rolls or whole-wheat pita bread, for an added boost of fiber and nutritional value without sacrificing taste. Bring along whole-wheat tortillas—kids love the fun shape of a rolled up sandwich. Turkey and veggies, lean ham and low-fat cheese, and peanut butter and jelly are all great options for fillings. Another kid tip: Use a potato chip bag clip to seal your wrap and keep the healthy contents from going to waste!

Delectable Desserts:
Berries, cherries and apples — oh my!  Instead of baking them in a cobbler, which can be over 400 calories a slice, arrange a colorful fruit platter or fruit salad, which is sure to satisfy any sweet tooth. Top your fruit with single-serving, low-fat puddings which are easy to store and mess-free, or add a dollop of fat-free whipped cream to tantalize your taste buds. If you can’t help but indulge in cakes or cookies, opt for ones that are low-fat and high in fiber, like World of Grain cookies. Pack along high-fiber cereals to add to yogurt with berries for a delicious parfait. 

Best Beverages:
It’s so easy to become dehydrated without even knowing it, especially when you are outdoors playing in the sun, hiking or tanning. Kids are especially prone to losing fluids, and often don’t want to interrupt their fun to drink. Beat the heat with plenty of ice water, sparkling water, unsweetened iced tea and an assortment of low-calorie beverages. You can freeze water bottles the night before and use as cold packs to keep food and drinks cold.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Thoughts of summer often include swimming all day, eating ice cream, and chasing fireflies at night. These days, thoughts of summer also include summer reading lists for students across America. Schools require students to read over the summer in order to maintain their reading skills. For students in upper elementary school, teachers may even assign projects to be completed in conjunction with the summer reading or at the start of the school year.  Educators also want reading to be enjoyable and summer offers an opportunity for the less-than-enthusiastic reader to fall in love with a new style or author without the stress of being tested or writing essays in response to the text.

Below find some suggestions for students entering Kindergarten through 5th grade. Some are common to grade-level reading lists across the country. Others are personal favorites that have solidified my love of reading that began in elementary school. Use this list as a starting point to open your child to an amazing and adventurous world, available to him simply by turning a page.

Entering Kindergarten
The Kissing Hand by Audrey Penn
Stagestruck by Tomie dePaola
Miss Bindergarten Gets Ready for Kindergarten by Joseph Slate

Entering 1st Grade
Beatrice Doesn’t Want To by Laura Numeroff
Frog and Toad series by Arnold Lobel
Henry and Mudge series by Cynthia Rylant

Entering 2nd Grade
Amelia Bedelia series by Peggy Parish
Alexander and the Terrible, Horrible, No Good, Very Bad Day by Judith Viorst
Horrible Harry series by Suzy Kline

Entering 3rd Grade
Cam Jansen series by David A. Adler
Junie B. Jones series by Barbara Park
Magic Tree House series by Mary Pope Osborne

Entering 4th Grade
Sarah, Plain and Tall by Patricia MacLachlin
Frindle by Andrew Clements
Mrs. Frisby and the Rats of N.I.M.H. by Robert C. O’Brien

Entering 5th Grade
The Upstairs Room by Johanna Reiss
The Sign of the Beaver by Elizabeth George Speare
The Tale of Despereaux by Kate DiCamillo

Students in elementary school are typically reading in the summer to support their reading skills and will most likely not be tested on material. This takes the pressure of your child to recall each and every detail and truly read for fun. Regardless of his grade level, you can encourage your child by designating family reading time each day. You could read to your child, take turns reading, or read your own novel, newspaper, or magazine while your children reads independently. You can also choose books that correlate to your summer activities, such as Camping Out by Mercer Mayer or Curious George Goes to the Beach by H.A. Rey and Margaret Rey. Making connections between the text and her own experiences is an important skill for your child to develop.

In addition to the list your school most likely gave you, libraries are another source for great summer reading. If the book you want has already been borrowed, the librarian will be able to recommend an author or book from the same genre.

Check your department of education’s website for curriculum guidelines. The California Department of Education website has a search engine for suggested summer reading, allowing you to search by criteria such as grade level, genre, curriculum connections, and awards that author or book may have won.

Although many of these novels have been developed into movies, encourage your child to read the book first. This provides an opportunity for discussion, in which your child can compare her visions from the book to those on screen.

The most important tip for summer reading is to check with your child’s teacher regarding her current reading level. Choosing books that are below her reading level will prove to be boring and choosing those above will present a challenge that may result in frustration and resistance to read.

Jennifer Cerbasi teaches at a public school for children on the autism spectrum in New Jersey. As a coordinator of Applied Behavioral Analysis programs in the home, she works with parents to create and implement behavioral plans for their children in an environment that fosters both academic and social growth. In addition to her work both in the classroom and at home, she is also a member of the National Association of Special Education Teachers and the Association for Supervision and Curriculum Development.

As most of you know, children are notoriously fussy eaters.  However, there are ways to insure that your child is consuming a healthy diet despite what they might think.  Many of the foods that your child already loves are healthful and nutrient-dense.  All it takes is a little knowledge to make some informed choices and your child will be flourishing.  Here are some examples of typical kids’ foods that actually pack quite the nutritional punch:

1. American cheese: Kids love the color and the feel of this food, but there’s a lot for you to love about it too.  American cheese provides both calcium and protein, which is vital to their bone and muscle growth, as well as skin and tissue repair. 

2. Chocolate milk: Milk is another excellent example of a good source of calcium and protein, as well as many other vital nutrients. Children need at least 2 cups of milk each day to meet their needs.  While that may be hard to do with plain, white milk, studies show that by flavoring their milk, not only is consumption increased, but the tendency for kids to drink sugar-laden soft drinks and juices is reduced.

3. Breakfast cereals:  While there are many breakfast cereals on the market that have little-to-no nutritional value and tons of sugar, there are brands that are quite healthy. Kids love cereal because it’s bite-sized and crunchy, and if you choose the brands with the most amount of fiber and whole grains, they’ll be getting a lot more nutrition than they’ll ever realize.  A high-fiber cereal means that a lot of nutrients are still intact and have not been stripped away during processing.  Most cereals are also fortified with B-vitamins, important for a healthy immune system.

4. Yogurt:  Another calcium and protein source, yogurt also contains natural, beneficial bacteria that are important for normal gut functioning and integrity.  This helps to keep away the tummy aches.  You can find yogurts in a wide array of kid-friendly colors and flavors.

5. Hamburgers:  Most of us equate hamburgers with fat and an unhealthy diet. However, hamburgers happen to have a lot of nutrition in them.  Especially when purchased and prepared at home, look for the leanest ground beef and make them yourself.  Beef contains nutrients such as iron and zinc, and is an excellent source of high-quality protein.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

MYTH: EATING AFTER 8 CAUSES WEIGHT GAIN
The reason most people think that eating at night causes weight gain is because people tend to eat extra at night, not taking into account what they have already eaten during the day. Well, the way it works is that at the end of the day, the more calories you eat, the more weight you gain — regardless if it’s during the day or at night.  Even the healthiest foods, when eaten in greater amounts than needed for energy, will be stored as fat. It is not possible to circumvent the laws of thermodynamics and energy balance. It all comes down to calories in vs. calories out.
However, the reason most people do gain weight from eating at night is because they have a late dinner after not eating for a long period of time. This makes it hard to make good food choices and also to keep portions in control. You may end up picking up a slice of pizza or two whereas if you weren’t as hungry you would have time to cook a healthy dinner without sabotaging your diet.

The second concern that comes with late night eating is “mindless” snacking in front of the TV or hanging out with your buddies. People tend to pig out on ice cream, cookies, or pizza (not on celery and carrots) and this leads to weight gain because it is usually extra calories taken in.

So aim to spread your calories throughout the day and if you do have to eat a late dinner, don’t worry about it leading to weight gain as long as you have not overeaten during the day.  Try and eat most of your carbs during the day (carbs are used for energy so eat them at breakfast, lunch and snack to fuel your activities: work, school, gym, etc). At night, focus on eating protein and vegetables since most likely your lying around and don’t need the energy from carbs.

MYTH: SUGAR MAKES KIDS HYPER
This is a huge myth. It has even spawned a popular phrase:  “sugar buzz.” But when researchers put it to the test, they found no evidence that sugar led to hyperactivity in kids or adults. Researchers found that hyperactivity of children at parties or any type of festivity is from the environment they are in. In fact, in one study published in the New England Journal of Medicine, they gave some kids sugared foods and gave others foods with artificial sweeteners. Their parents and the researchers didn’t know who was eating sugar and who wasn’t. They monitored the kids for things like irritability and hyperactivity and they found no difference. 

Another cause for hyperactivity could be from caffeine found in soda or even chocolate. Sugar may have an effect on kids with established hyperactivity, but it won’t make a non-hyperactive child become hyperactive. All sugar will do will increase your energy level, but it won’t cause hyperactivity. Many people still blame sugar for their children’s “wild” behavior, but technically speaking there is no science that proves this.

Any food that affects blood-sugar levels can create an adrenaline surge, which will lead to a burst of energy. However, many kid-favorite, sugary snacks are lacking fiber which is the  reason why your child may become hyperactive.  So if your child is often bouncing off the walls of your home, simply swapping an orange for orange juice or high-fiber cereals for sugared varieties, will keep their blood sugar levels normal.

MYTH: SWALLOWED GUM STAYS IN YOUR BODY FOR 7 YEARS
For the most part, gum is as indigestible as a paper clip. Gum is made from gum resin, flavoring and sweeteners. The human body cannot digest gum resin. Many of us were told as children that it would stick to our insides for seven years, but that is absolutely not true. Our bodies move indigestible material through our digestive systems and out of our bodies in bowel movements.

Many people don’t realize this, but chewing gum can cause bloating because it causes you to swallow air. All that air gets trapped in your GI tract and causes pressure, bloating, and belly expansion.

There is absolutely no nutritional benefit to gum. Sugar-free gum often contains sorbitol. Sorbitol is a sugar substitute that acts as a laxative, which draws water into the large intestine. As little as four sticks of sorbitol-containing gum can cause bloating and abdominal pain.

MYTH: ORGANIC FOOD IS HEALTHIER THAN CONVENTIONAL FOODS
According to The Institute of Food Technologists, organic food is no healthier than conventionally grown foods. Organic food means that its ingredients were grown without chemical pesticides, fertilizers or insecticides. It’s healthy because there are no chemicals, but organic doesn’t necessarily mean the food is nutritious.

Of course, even organic or all-natural food can pack on pounds. So be careful you don’t get carried away.  Take organic potato chips and cookies for example. Over eating these will still make you fat!

Considering organically-grown food can cost more than twice as much as conventionally-grown food, sticking to a diet rich in whole grains, lean protein, fruits and vegetables is your best bet to your healthiest and happiest diet.

MYTH: RAW VEGETABLES ARE ALWAYS BETTER THAN COOKED VEGETABLES
Not so. The amount of nutrients you get from vegetables can differ for a number of reasons, such as how long you store them and how (or if) you cook them. Although cooking vegetables can lose nutrients, cooking can sometimes increase the amount of nutrients available to the body. An example of this is the antioxidant lycopene in tomatoes. Cooking tomatoes releases more lycopene than is available in raw tomatoes.  In addition, in January, a report in The Journal of Agriculture and Food Chemistry concluded that cooking carrots, zucchini and broccoli was better than eating them raw.

Loss of nutrients can occur in cooking because some vitamins, like vitamins B and C, dissolve in water. Some can be lost if the vegetables are boiled for too long. Steaming or stir-frying helps retain the vitamins when you cook vegetables. The fact of the matter is vegetables are powerhouses of nutrition, no matter which way you eat them. Whether raw or cooked, five servings of vegetables a day are recommended for good nutrition.

MYTH: CARBS MAKE YOU FAT
One of the greatest diet myths is that carbs make you fat.  Nothing can be further from the truth. If the only thing you ate all day was a bagel, that bagel would not make you fat.  It’s not that carbohydrates make us fat; it’s the quantity we eat which packs on the pounds. For example Italians live on pasta. Yet they eat pasta as their starter-primo piatto, which consists of 1 ½ cups equaling 375 calories. Then they follow with a segunda or main course of lean meat or fish and vegetables.

In the United States, on the other hand, we most often eat pasta as our main course. A typical main course serving of pasta in this country is about 4 cups, or 1,000 calories. Big difference! 

The secret to eating carbs and shedding pounds is eating high-fiber carbohydrates. Fiber is the zero calorie, indigestible component of carbohydrates. The more fiber a food contains, the less digestible carbohydrate there is. It is the net carbohydrate, not the total carbohydrate that gets converted and stored as fat.  High-fiber carbohydrates have lower net carbohydrates than foods that contain no fiber. In addition, fiber adds texture, bulk and chewing satisfaction, which aids in consuming fewer calories, yet still feeling full. Choose whole grain breads, cereals, fruits vegetables, and legumes to fill your tank without gaining weight. 

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Here in America, we’ve become a society so worried about skin cancer, that we’ve overlooked some of the good things that the sun provides for us. One of those things is an improvement in our mood. Another is Vitamin D. But Vitamin D is also obtainable through food including oily fish, eggs, fortified cereals, milk and orange juice. It can also be taken as a pill or liquid supplement.

Vitamin D works directly on the cells in the body, affecting metabolism the way a hormone dose. It is an extremely important vitamin, and we are finding out just how important with each new study. Deficiencies can lead to bone softening disease (rickets short term, or osteoporosis long term), dementia, heart disease, diabetes, Multiple Sclerosis, some cancers, autoimmune diseases, and infections.

As we lather ourselves and our children with sunscreen, we increase our deficiencies. A recent study from Children’s Hospital in Boston revealed that 40% of infants were lacking in Vitamin D. Those especially affected had darker skin which interferes with absorption, or are from the Northeast, where there is less direct sunlight.

But the solution to the growing Vitamin D deficiency problem in our children is NOT to expose them to more sun. Supplying a liquid supplement by mouth is just too easy. The American Academy of Pediatrics has just wisely doubled the recommendation for infants and children to 400 IU daily. This amount is completely safe, and is the amount of Vitamin D found in a liter of infant formula.   

The problem, believe it or not, is worse for mothers who are breast feeding. When was the last time you heard a doctor say that breast milk was deficient in anything? The problem may come from mothers not having enough Vitamin D, which is then lacking in their breast milk. It may be easily correctable by administering supplements to breast-feeding mothers rather than their infants, but this has yet to be studied. In the meantime, the Boston study showed 10 times the amount of Vitamin D deficiencies in infants of breast feeding mothers as compared to those who used formula feeds. This is a huge discrepancy, especially when you consider how easy it is to supplement this essential vitamin.

So use sunscreen on your children’s skin, but at the same time consider giving them a daily drink of Vitamin D.

Dr. Marc Siegel is an internist and associate professor of medicine at the NYU School of Medicine. He is a FOX News Medical Contributor and writes a health column for LA Times, where he examines TV and movies for medical accuracy. Dr. Siegel is the author of “False Alarm: the Truth About the Epidemic of Fear” and “Bird Flu: Everything You Need to Know About the Next Pandemic”. Read more at www.doctorsiegel.com

Dr. Bassett

Allergy season in many areas of the US has had a big impact on all of allergy sufferers, particularly on children.  As children often spend a larger amount of time outdoors during the summertime they may be more so affected by the onslaught of daytime seasonal pollens and mold spores.  

 If one parent has allergies there is at least a 25 to 33 percent chance of the child developing allergies and the risk goes up over 50 to 75 percent if both parents are allergic sufferers.  So family history is a key factor in whether or not your children will develop seasonal allergies, indoor allergies and/or asthma.

 Recent studies have looked at impaired sleep as a result of poor breathing due to congested nasal and sinus passages during the night.  This may have a direct impact on daytime behavior and performance in the classroom.  Fatigue and daytime drowsiness may also be a sign of sleep disturbances that occur due to poorly controlled allergies.

Some suggestions I typically discuss with the parents of children suffering from seasonal allergies are:

  * Change clothes after spending time in the park where pollens are plentiful

  * Washing hair and taking a bath later in the day after being outside on a “high pollen day

  * Pre-treat to prevent daily symptoms during peak seasonal pollen periods

  * Vacation at peak allergy times by a body of water such as a lake, river or by the beach, where pollen levels are typically lower

* Ask your pediatrician or allergist if your child should be on “anti-inflammatory” nasal sprays to reduce congestion from seasonal allergies that may assist in better quality sleep at night

Be proactive and develop a sensible allergy management program for your child to successfully combat seasonal allergy triggers!  Learn more at www.acaai.org and www.aaaai.org.

 Dr. Clifford W. Bassett is an assistant clinical professor of medicine at the Long Island College Hospital and on the faculty of NYU School of Medicine.  He is the current vice chair for public education committee of the American Academy of Allergy, Asthma and Immunology.  No information in this blog is intended to diagnose or treat any condition.