Simple Steps to Help Kids Survive Allergy Season



Some of Spring's most beautiful blossoms are also
the worst sinus offenders.

I was a cautious new mom; vaccinations worried me.  I knew my son would OD on Advil.  I tried to avoid antibiotics, and then, last March, my son started coughing.  First, it was every five minutes, then every two, until finally, it was with every breath.  "RAD" or "Reactive Airway Disorder" was what the urgent care doctor told us, but only because they cannot confirm asthma until children are approximately five to six years of age.Since that day, I have evolved from a cautious mom into the medication fairy.  My son's bedtime routine involves a shower, brushing teeth, reading a story, an inhaler, two nasal sprays, and two medications.  Granted, I write this blog from a city whose pollen count has been above 1000 for fifteen consecutive days [and counting] and who beat its previous high by over 3000 with a pollen count of over 9300, but who is counting?!?
With all of the medical miracles, I also make small changes to our daily routine to minimize seasonal allergies, so as the rest of the country follows the Sunny South into pollen season, here are a few things that might help minimize the pain of most beautiful and miserable time of year:
-Dress in layers-especially for children still napping, dress kids in an undershirt, socks, shoes, and a hat, so that when nap time comes, you can take off the top layer and minimize the pollen that ends up on their sheets.
-Remove shoes-when you enter the house, immediately take off shoes so as not to track pollen through the house

Nasal Mist, Allergy and Sinus Giant Size

-Clean and blow nose: invest in a can of saline nasal spray (no drops).  Every time your kids enter the door from outside play, do 1-3 sprays in each nostril while your child leans forward; have them blow their nose gently after each spray.  They may not love it, but this is step that every allergist and pediatrician I have encountered has agreed upon.
-Wash hands and face: as soon as your child comes inside, wash hands and forearms (admit it, even your prefect angel uses her forearm as a tissue) and around the mouth and nose.  If they were not wearing a hat, run a damp cloth through their hair.
-Rinse off at night-if your kids have spent any sizable amount of time outside, rinse them in the shower before bed.  If dry skin is a problem, they may not need to shampoo every night.
-Change pillowcases-if your child still naps, you may need to change the pillowcase every day during high pollen season.  For older children, still consider changing the pillowcase every 3-4 days and the sheets at least once per week.
-Clean friends, too-doctors will tell you to remove stuffed animals, but for some, this is not an option.  Instead try to minimize and frequently wash those that go outside or get held the closest.
-Keep windows and doors closed-whether in the car or house, do not invite the pollen in, also set the car AC to recirculate vs pulling from the outside.

Filtrete Allergen Reduction Filters

-Change your filters-invest in better filters for your home's AC unit and change regularly.
-Clean often-even if you do not obsess over cleaning, try to vacuum and dust regularly, but if you have an allergy sufferer in the home, do not do it while they are around.

Another way to control pollen exposure is to only venture out at certain times.  Unfortunately, no one can agree on the best time.  Pollen is worst on warm, dry days, but many doctors will tell you to avoid time outside in the morning.  My son is best in the mornings when dew is on the plants, so follow what works best for your child, and if they show signs of irritation, take them inside. 

For many, these basic steps may be enough, but if you find that your child is still suffering, consult your pediatrician about an antihistamine, many of which are available without a prescription, or other options that may help your child feel better through pollen season. 

An Easy Way to Help Kids Like Their Veggies

We all want our children to love healthy food, but getting them to that yummy ah-ha moment can be a challenge, so if you are struggling to get your child to eat veggies, try compromising.  Instead of tossing a salad on their plate, try mixing it in a food from our favorite national food group: starches.

You are not seeking to disguise the healthy foods, so do not mince your vegetables until they are unrecognizable, nor are you seeking to make the starch the star of the meal (it should comprise about 30% of the food in the bowl); you are merely re-introducing a healthy food through a familiar and comfortable food, just as you did when first introducing solids.

Some great grains to try are Cream of Wheat, which comes in a whole grain version in serving-size envelopes, oatmeal (if your kids to not like the texture, then toss it in your handy chopper for a minute), or the Southern classic, grits, which are nothing more than broken grains of corn.  All of the above come in instant varieties or they can be made ahead.  Regardless of when you prepare them, try seasoning them a little minced garlic and cheese, so as to create a savory dish.

Then, when you go to make your salad, start by heating their starch, and as you cut your carrots, onions, peppers, avocado, spinach, cabbage, chicken, or whatever else you are enjoying in your bowl, toss a serving into their bowl.  Then stir both salads and drizzle with dressing.  Everyone is eating the same meal and your child is getting exposed to your household's favorite veggies, but on familiar terms.  You can try this with any meal from asparagus and chicken to shrimp and green beans. 

As always, remember to serve with a neutral face and be matter of fact.  There is no need for a hard sell; you have prepared a flavorful and colorful meal that you know that you will enjoy, so why should your child be any different?  

Need an instant meal that delivers raw veggies, protein, whole grains, and great flavor with only a microwave and a bowl?  Try a variation of the above idea:

Add one package of plain oatmeal to a bowl and prepare with water or low fat milk, a sprinkle of cheese, and black beans.  Microwave per directions on the package.  Once cooked, shred fresh spinach into the bowl.  Top with your favorite salsa, avocado, fresh tomato or low-fat Greek yogurt.  Mix thoroughly. 

My daughter actually makes this in her dorm room when she needs a fresh, dining-hall-free meal, so you know that it is easy and quick!

10 Healthiest Foods for Your Heart in 10 Days: Day 8

Popeye kept it simple and loved his spinach, but a long-term study of the Physicians' Health Study   found that men who ate 2.5 servings of vegetables each day cut their risk of heart disease by 25% and each additional serving reduced the risk by 17%.  Another 2011 study found that a diet rich in raw fruits and vegetables could actually reduce the risk of those genetically predisposed to heart disease to a level comparable to those without the gene variant, which is empowering news for those with a family history of heart disease.

Spinach is one of the most nutrient-dense foods you can consume, yet one cup of this Super Food only contains 40 calories; it is also one of only a few vegetables where canned or frozen is not an option.  School cafeterias ruined this bright green leaf with its mild taste for most of us by pouring it out of the can, where it acquires an acidic and bold flavor, not to mention loses all appealing texture, so if second grade was the last time that you looked at spinach, try a salad made of vibrant organic (it's #5 on the Dirty Dozen) spinach leaves or tuck them into your favorite sandwich. 

Fresh spinach is also a great vegetable for kids due to its mild flavor.  Pile it on a whole-wheat grilled cheese along with tomato and allow it to wilt slightly for a colorful sandwich treat.  It is also great mixed into omelets, but my favorite place to use it is in fruit smoothies.  It gives smoothies an additional burst of vitamins and minerals, but kids will enjoy seeing one more color in with raspberry red or mango yellow.

If you give fresh spinach a try and do not find it to your liking, the Cleveland Clinic, which US News and World Report ranked as the top hospital in the United States for cardiology and heart surgery, created a list of their Top Heart-Health Vegetables, which begins with asparagus that much like spinach, is loaded with folate, fiber, and potassium.  My family is obsessed with asparagus, which can be prepped for baking in under three minutes.  Next on the list is bell pepper, which can be used for salads, sautés, and snacks, and can be cut and bagged on the weekend to save prep-time and add a flavorful and healthy kick to week-night dinners.

Broccoli appears on the list, thanks to its Vitamin C, K, folate and fiber, and it is another vegetable that is best fresh vs frozen.  I also prefer organic broccoli, even though it is not one of the Dirty Dozen.  If you have a family member that is convinced that they do not like broccoli, try steaming it only until its green brightens, and not allowing it to pale, which is when it becomes far too mushy for little hands to hold, which is the fun way to eat broccoli.  Next on the list, carrots, get their color from carotenoids, which also work as a powerful anti-oxidant.  Try dipping them in hummus for a snack or using your peeler to produce long, thin strips for salads, but due to their sweet taste, you can also use them for baking with very moist outcomes. 

Onion and garlic are the beginnings of the best meals and may help lower cholesterol.   Fresh garlic has a sweeter flavor than bottled, but if its prep-time will prevent you from cooking with it, use the bottle, but do not miss out on garlic's flavor and benefits.  You may also find that with these two veggies in your pot, you use less salt, as frequently people salt to add flavor to bland dishes, which is impossible with garlic and onion.  (If you feel bold and have no plans to leave the house, try my favorite dish which is a celebration of garlic.)

Try heirloom tomatoes for variety in
shape and color.

Potatoes and sweet potatoes (see our simple sweet potato fry recipe) made Cleveland Clinic's list, but they should be consumed with the skin on for maximum benefit.  Tomatoes are also heart-healthy, thanks to lycopene, which is an antioxidant found in cooked tomato products, but if you want maximize the antioxidants, choose organic tomatoes.  Tomatoes are an easy heart-healthy food to consume regularly, whether raw on a salad, sandwich, rice dish, your favorite pizza, or as the base of your pasta sauce, but if you are starting with canned tomatoes, make sure that they are low in sodium, so that the cardiovascular benefits are not lost in a sea of salt.

Rounding out the list are two varieties of winter squash, butternut and acorn.  With their richly hued meat, these squash with their sweet flavor make any dish come to life, and are a favorite for children, whether in the classic baked acorn squash or in butternut squash enchiladas, a flavorful recipe, loaded with heart-healthy vegetables.

Butternut Squash Enchiladas

(serves 4)

1 butternut squash
5 cloves fresh garlic
1 medium onion
1T EVOO 
3/4c fresh mushrooms
1 can low-sodium black beans
1/2 bag organic spinach
Cumin
Salt and Pepper
Your favorite tortilla shell
Shredded cheddar cheese
Plain low-fat Greek yogurt
2 medium tomatoes

Try slicing your squash,
stacking about 3 slices, shaving
off the peel and then cubing. 

Chop onions and garlic and sauté in olive oil until they smell irresistible.  Add cubed squash and chopped mushrooms, sprinkle with kosher salt and pepper, 2 generous pinches of cumin and continue cooking until squash softens.  Wash and drain beans and add to mixture.  Chop spinach and allow to cook just until wilted.

Open your tortilla shell (sundried tomato is our favorite) and sprinkle with a thin layer of cheese.  Place serving of squash mixture on top and roll or fold.  Place in a lined baking dish and bake at 400 until cheese has melted.  Top with fresh diced tomatoes and Greek yogurt.   

10 Healthiest Foods for Your Heart in 10 Days: Day 7

"Beans, beans, they're good for your heart...."  No, really!  They and other legumes, may even be great for your heart as they can help to lower cholesterol and blood pressure and may help with weight loss, if consumed as a part of a healthy diet.

Legumes are basically defined as a simple dry fruit that develops from what most people call pods.  Legumes include everything from chickpeas, edamame, lentils, and soy nuts to lima beans.  Beans are merely a type of legume, but beans can refer to either the seed of the bean plant, or if picked while young and tender, the pod itself, such as "green beans." 

Legumes are a good source of protein, and thus make a great substitute for meat, which contains more calories, total fat and saturated fat.  And though legumes may not contain as much protein as meat (one serving or three ounces of meat, fish or poultry contains 21 grams vs 1 cup of beans, which contains 14), women age 19-70 only need 46 grams of protein each day and men of the same age 56 grams.  And as, according to a National Health and Nutrition Examination Survey from 2007-2008, the typical American diet helps males take in 101.9 grams per day and 70.1 grams for females, the average American diet is not hurting for protein.

Beans are also full of soluble fiber, which slows digestion and inhibits the absorption of cholesterol, but fiber may cause gas in some people.  To avoid the socially awkward side-effects of beans, increase the fiber in your diet slowly.  The Mayo Clinic also offers a "gas-free soak" for beans, which calls for placing one pound of beans in 10+ cups of boiling water for 2-3 minutes, covering the beans and allowing them to sit overnight.

Legumes make a cheap and filling meal, but if remembering to soak them overnight is too much, then reach for canned or frozen, but make sure to thoroughly rinse and drain canned foods, as they are often swimming in a salt bath, which will cancel their positive effects on the heart. 

We have eliminated the gas issue and understand the health of legumes, so now it is time to learn how to enjoy them.  The classic bean dish is chili, and as it can be made with kidney beans, which the Cleveland Clinic named as one of the top beans for your heart, along with black beans, black-eyed peas, and lentils, enjoy our vegetable chili recipe, which contains no meat and plenty of flavor to keep your heart and taste-buds happy.  Another versatile dish is black bean salsa, which can be served over lean pork, chicken or fish or as a healthy snack or appetizer.  Need something in a hurry?  Find a low sodium lentil soup for lunch or take your favorite mac and cheese and turn it into a meal with fresh spinach and black beans thrown in, but my favorite use for black beans is in our family's favorite Sweet Potato Enchiladas (see below). 
Bottom line: Beans can go anywhere from omelettes to salads and soups, and larger beans even make a great snack, so try substituting beans for meat at least one day per week, but challenge yourself to find a way to incorporate them into your diet at least that often.  You will see a difference in your wallet, waistline, and your heart health! 

Sweet Potato Enchiladas

6 medium sweet potatoes (will serve 6)

4 cloves of garlic 

Medium onion

12oz. low fat cream cheese

1 can of black beans (more may be used)

½ lime (juiced)

Pinch of Cumin (more to taste)

Cilantro (to taste)

Black Pepper

Salt (optional)

Cayenne Pepper

Soft shells

Cheddar Cheese

Tomatoes

Enchilada Sauce

Preheat oven to 400C.  Clean potatoes and place in boiling water with skins on.  Mince garlic and onion and place in large bowl with cream cheese, lime juice, cumin, cilantro, black pepper, cayenne, and salt.  Once soft, drain water from potatoes, soak in cold water, and peal once cool.  Add potatoes to above bowl and mix with a hand mixer until smooth.  Gently stir in beans. 

Place shells in oven safe container.  Coat with thin layer of cheddar cheese and place in oven to melt.  Remove from oven, fill with potato mix, fold and secure with a toothpick.  Drizzle enchilada sauce and bake until shells are crisp.  Top with tomatoes , additional enchilada sauce and serve.