Category Archives: Parenting

Packing goodness into lunch

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Many schools are taking steps to improve the quality of student lunches. They are limiting fats and sugars, including fruits and vegetables and avoiding highly processed foods. Here are some tips on how you can do the same for your child:

  1. Always include a serving of fruit. Ideas include any fresh fruit, canned fruit packed in its own juice or dried fruit.
  2. Always include at least one vegetable serving. Fresh vegetables cut into fun shapes makes them more appealing. Include a small container of ranch dressing or salsa for dipping.
  3. Include a source of calcium. The best and easiest option is to have the child purchase white milk at school. This will include calcium and vitamin D, avoid the added sugar of flavored milks, and the school will keep it cold. If your child will not drink white milk, pack low-fat yogurt or string cheese.
  4. Variety in the entrée. Get creative with the sandwich. Cut it into different shapes. Use different breads such as tortilla wraps, pita bread, English muffins or mini bagels. Substitute a salad topped with cooked chicken, tuna or a hard-boiled egg for the traditional sandwich.
  5. Lunch does not need dessert or chips. Kids occasionally may enjoy those items but should not expect them every day. Parents should ask, “Is the food I am placing in my child’s lunch going to help their health or make them happy?” To help brighten a child’s day, include a personal note, sticker or pencil instead.

Keeping these tips in mind will help keep lunches healthy and fun to eat.

~ Heather Fortin, RD, CSP, CD, clinical dietitian specialist, Children’s Hospital of Wisconsin

Home visitation programs help break cycle of abuse

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I was a single mom with two babies under age 1. This is a struggle in itself, and I had a past that was pulling me in the wrong direction.

I am a survivor of child sexual, physical and emotional abuse. My mom spent several years in prison for selling cocaine and for having firearms. Despite this, I loved my mom and was devastated when she left one day and didn’t come back for three years. I was 12 at the time, so I had to help my grandmother raise my sisters and brother.

It wasn’t uncommon that I looked for love in the wrong places, finding myself with two kids and no parenting skills or family support. I was overjoyed to hear of a program that would help me become a better parent. I became involved in the Healthy Families program, a home-visitation program supported by the Child Abuse Prevention Fund at Children’s Hospital of Wisconsin. These programs work.

Healthy Families taught me how to set goals. The program taught me how to discipline my children in a positive way. I learned what behaviors to expect from my kids at different ages. My support worker, Shirley Wehmeier, was my mentor and coach. She taught me I could do anything.

I got my High School Equivalency Diploma and went to college for a year. I got my driver’s license, a car and a job in an office.

My family is a product of the Healthy Families program. My kids excel at school and are involved in sports and activities. I provide free credit and budget counseling services to people through La Casa de Esperanza and United Way of Waukesha County. I am a bilingual certified tax preparer, a certified notary and a certified housing specialist, doing pre- and post-purchase counseling for first-time home buyers and foreclosure prevention counseling. I also volunteer my time to help build a stronger community. Most importantly, I was able to break the cycle of abuse and my children are happy and healthy.

The Safe at Home campaign raises money to support home visitation programs like Healthy Families. Help families like mine. Visit safe-at-home.org.

~ Gina M. Sanchez

Get movin’ with fun, family games

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While snow and ice offer fun winter activities such as sledding and ice skating, many families prefer to stay inside. Fortunately, new family games are available to keep families moving during the cold months – and warm months – and on rainy days too!

Here are a few games for your kids to try:

  • Twister Hopscotch allows kids to design their own hopscotch patterns using durable, non-slip rings. The game is designed for one or more players, ages six and older.
  • IPlay Super Skipper features two telescoping, rotating poles that spin at different speeds. The Super Skipper is for one player, ages three and older.
  • Hyper Dash is an electronic target-tagging racecourse with fun electronic commands set to a timer. The game is designed for one to eight players, ages six and older.
  • DanceMaker is an electronic dance mat that encourages kids to step on light-up stars as they dance to one of three preprogrammed songs. DanceMaker is designed for one player, ages five and older.
  • Twister Moves lets kids use their Twister mats and follow the dance moves that DJ Ray and Diamond J call out. The game is for up to two players, ages eight and older.
  • Cosmic Catch is the ball that remembers your throws. When the ball calls out the commands, you have to toss it to a friend wearing the correctly colored wristband. This activity is for two to six players, ages seven and older.
  • Jump Dancer is a battery-operated skip rope toy that makes it possible for everyone to jump without having to hold the rope. It offers two speed settings and three time settings to allow kids to make up their own skipping and jumping games. Designed for children ages six and older.
  • Cranium Hullabaloo is a high-energy game that invites kids to bounce, twist, spin, high-five and dance to music and fun sounds, moving from game pad to pad. This game is for quick-thinkers, ages four and older.

These games allow families to interact while raising heart rates. Most of these games can push participants to moderate levels of physical activity. An increased heart rate, increased respiratory rate and sweating are excellent indicators of the level of physical activity exerted. Family games can be a great place to start physical activity or add variety to the routine.

Leave a comment! What are some games you use to get your family moving?

~ Stacy Stolzman, MPT, Children’s Hospital of Wisconsin

4 things to do if you have a child with special health care needs

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When my son, Adam, was born at 35 weeks into my pregnancy with a rare genetic disorder, my husband and I knew life would be different. Over the years, I’ve learned a lot of lessons that I hope can help you.

  • Ask lots of questions. When I think back to when Adam was born more than 16 years ago, there were so many questions my husband and I had. The first was “why …Continue reading →

Why our school uses Bullyfree Basics

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As an elementary school counselor at Union Grove Elementary School in western Racine County, I first learned about Bluekids e-learning from a booth at the Wisconsin School Counselor’s Association Conference. The programs caught my eye since I was familiar with the Children’s Health Education Center because I had coordinated a number of field trips for our students to its center in Milwaukee. I was impressed with the field trip programs, so …Continue reading →

5 ways to show your child love

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While glitter and talking cards shout out “I love you” to a child, simple acts each day provide a chance for parents to show their love. Here are five easy ways you can show your children you love them.

Stop and listen. With so many activities taking up our time and energy, sometimes pausing and listening is the best way to show your love. Ask your children what they want to be when they grow up or what the school cafeteria served for lunch. Whatever you …Continue reading →

Good choices lead to rich benefits: The affordability of eating well

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Buying healthy foods and eating well don’t have to break the bank. Eating well is about making sensible choices, watching our serving sizes, checking labels, knowing what foods give us the healthy advantages and even clipping coupons – for the right foods.

Read labels and remember what you’ve learned
Taking time to read and understand food labels will help keep us on the right path to nutrition. Teaching children what to choose will lay the foundation for them to make healthy choices throughout their lives.

Coupon clipping can lead to great savings, but you still need to make healthy choices. Many grocery stores offer great savings on a variety of items, and they even include recipes that help you create filling and nutritious meals your family will enjoy. Still, check the labels. If fruits and vegetables are canned in their own juices or water, you’re in business. Try to avoid vegetables preserved in extra sodium. If you select a product with sodium, make sure the label says low sodium or drain and rinse the product to remove the extra salt. It’s much the same with deli meats and cheeses. Look for a reduced-fat option and pick up the low-sodium pack.

Don’t forget how easy it is to prepare, serve and enjoy frozen vegetables and fruits. If you can, buy frozen veggies in bulk and use a bag of corn, peas or mixed veggies as a side with dinner. Frozen food is just as nutritious as fresh food because it retains most of its nutrients.

Sensible choices make a positive impact
Convenience in snacking always is tempting, but when we turn to the vending machine or packaged treats, we’re paying extra for that convenience. Not only is there an added cost, vending machine items are less likely to provide us with the nutrients our bodies need.

Growing children, especially teenagers, need to snack to meet the demands their bodies put on them. Providing them with easy-to-eat options like nuts, fruits or string cheese not only will give them healthy building blocks for their diets, it also will save money and teach them just how easy it is to turn a healthy choice into a habit early in life.

~Amber Smith, RD, CD, is a clinical dietician at Children’s Hospital of Wisconsin

If you liked this blog, you may want to read Money saving tips for gluten-free families.

Make your exercise routine family-fun

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According to the National Children and Youth Fitness Study, at least half of children do not participate in physical activity that promotes long-term health. Exercise is an important part of keeping kids healthy. The best way for your child to build a healthy lifestyle is for your whole family to get involved. The following exercise guidelines can help your family plan activities.

Light intensity aerobic activities for 30 minutes a day can begin to help a child’s body. These activities include walking, climbing stairs, household chores, noncompetitive sports and dancing.

Moderate intensity aerobic activities for 30 to 60 minutes a day begin to push kids and their parents to increase heart and breathing rates and get sweaty.  Rollerblading, hiking, yard work and bike riding are family-friendly activities.

Vigorous intensity aerobic activities done three or four times a week for 30 to 60 minutes are the best ways to improve your fitness level. Aerobic activities challenge kids and parents to get their hearts pumping. These types of activities include running, swimming, cross-country skiing, jumping rope, flag football, soccer and tag games.

Bone strengthening activities (jumping jacks, playing tag and dancing) and muscle strengthening activities (sit-ups, push-ups and playground equipment climbing) should be completed at least three times a week.

Benefits of physical activities include improved flexibility, strong muscles and bones, weight loss and increased energy levels. For kids, physical activity can be a great break between the busy school day and afterschool homework. Their focus on homework and projects will be better after completing physical activity.  It is recommended that daily physical activity be completed before any screen time is allowed.

Here are some ideas for adding a physical activity routine to your family schedule:
•    Make time to go to the playground.
•    Have a scavenger hunt during a walk.
•    Track your distance on a bike ride or walk. Try to beat it each time.
•    Look for animals during a hike.
•    Make an obstacle course in your backyard.
•    Check your local newspaper for community activities and events.

Let us know what fun things you do to make physical activity more enjoyable for your family. Leave a comment below!

~ Stacy Stolzman, MPT, physical therapist, Children’s Hospital of Wisconsin

If you enjoyed this blog, you may want to read Get Moving!

Teen driving safety tips for winter

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As usually happens this time of year in Wisconsin, the snow has arrived and more is on its way. The forecast of snow is a good opportunity to remind your teen driver about safe winter driving habits. Here are some starters:

  • Check the current road conditions before you leave.
  • Review how to operate the wipers, headlights, and defroster.
  • Before driving, clear snow and ice from all windows, the headlights, tail lights, and mirrors too.
  • Drive slowly and give plenty of time to slow down, come to a stop, change lanes, or turn.
  • Look farther ahead in traffic than you normally do.
  • Be aware that it may be more slippery on bridges and freeway ramps or from drifting snow.
  • Don’t use the cruise control. Tapping the break to turn it off can cause you to lose control of the vehicle.
  • Braking correctly in snowy conditions is different. It takes more time and distance to stop in slippery conditions, and larger vehicles need more stopping distance than smaller ones. Vehicles with 4-wheel drive may have better traction getting started but still need a longer distance to stop. If your car has anti-lock brakes do not pump the brakes to stop; instead keep braking steadily and steer out of the situation.

The DOT website has more information about driving in winter weather conditions: http://www.dot.wisconsin.gov/safety/motorist/winterdriving/driving-tips.htm. For more information about keeping your teen driver safe, go to www.bluekids.org/cruisecontrol. To read more about motor vehicle safety, click here and remember to drive safely!

-Deena Liska, motor vehicle safety educator, Children’s Health Education Center



Potty training 101: Take a seat please!

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As a mother of two children – one who is potty trained and the other who isn’t, I understand that potty training is a huge milestone in the developmental process of children, and often causes a significant amount of stress for both the child and their parents. Here are some tips:

  • The range for normal potty training is between 2-5 years old.
  • Rather than stressing about potty training children based upon their age, it is important to take into consideration their developmental stage and readiness for potty training.
  • Some signs of readiness for potty training are: 1. the child can stay dry for periods of 2-3 hours at a time 2. the child shows interest in the potty or imitates the parent or another child 3.the child can follow simple commands such as pulling their pants down, wiping, flushing the toilet, and washing their hands.
  • There are many methods of potty training, each with advantages and disadvantages. Each child and family will respond to different strategies.
  • One thing to keep in mind is that potty training can often be a long process, up to several months, and it is important to not stress about it too much.
  • When parents become stressed about potty training, this can carry over to the child and make potty training more difficult.
  • Once you feel that your child is ready for potty training, start off by slowly introducing the subject to them through books and discussions. Your public library may have books for you and your child about potty training.
  • It may also be helpful to purchase a potty chair for your child or allow them to pick out their own potty chair.
  • Start off by having your child sit on the potty chair with their clothes on several times per day, maybe while you are using the bathroom, getting them used to the idea of sitting on the potty.
  • Then transition to having them sit on the potty without their diaper on and trying to go potty at the same time each day.
  • Once your child is able to go on the potty, begin making frequent trips to the bathroom, but do not punish them if they cannot go or if they have accidents.
  • Accidents are very common during potty training and should be expected for a while. Children tend to respond well to praise, so it is important to praise them each time that they are able to go in the potty.
  • Physical rewards such as stickers or candy are often offered, but are not always necessary. Words can go a long way, depending upon the child.
  • Once your child is dry consistently during the day, it still can be common for them to experience accidents, especially during times of stress or if they are too busy playing.
  • The birth of a sibling can often be a stressful time for children and some children may regress in potty training after a new sibling arrives.
  • Children don’t always stop wetting the bed at the same time that they are potty trained during the day. They can wet the bed for several months, up to years, after potty training.

For more information and resources on this topic, visit chw.org. Good luck!

~ Heidi Vanderpool, APN, Children’s Hospital of Wisconsin Urology Clinic