Restful Sleep…Crucial Factor in the Fight Against Obesity

Posted on January 26, 2011 by viviankirkfield

Image via Wikipedia

I know I feel out-of-sorts when I haven’t had a good night’s sleep. And I had heard (thought it was a rumor) that lack of sleep could cause weight gain.

Tonight, one of our local TV stations ran a special report on kids who get too little sleep being at risk for obesity and diabetes.

So I did a little research and found that studies have shown that “insufficient nighttime sleep among infants and preschool-aged children appears to be a lasting risk factor for subsequent obesity.” (WebMD Health News) http://children.webmd.com/news/20100907/sleep-linked-to-childhood-obesity

I’m always blaming fast food, super-sized meals and lack of exercise on the increase our country is seeing in childhood obesity and juvenile diabetes. But, now it seems that we can add another villain to the mix.

And that is one more reason to set up those bedtime routines for your children…and STICK to them. One of the pediatricians on the TV report had several suggestions:

Bedtime should be the SAME time EVERY night for your child.
Wind down 30 to 60 minutes before bedtime.
Children should be getting 9 to 10 hours of sleep every night.
If you are missing an hour or two of sleep for the week, you can catch up on some sleep on the weekends.

You can refer back to yesterday’s post about bedtime routines for more tips. https://viviankirkfield.wordpress.com/2011/01/24/bedtime-routines-rituals-and-can-i-have-one-more-glass-of-water-please/

In that post, I suggested you read CORNELIUS P. MUD, ARE YOU READY FOR BED? with your child and I provided a recipe for Overnight Cookies. Bedtime is a very special time for young children, but without routines and limits, many try to delay going to bed as much as possible. I promised to give you a simple craft project that may encourage good bedtime routines. With your help, your child can “set” his clock to the particular time when he will need to be ready for his bedtime story. Then he can check that time against the real clocks in the house and will know when he has to complete his toy cleanup in order to be ready for that special treat…the bedtime story.

NO TICK-TOCK CLOCK

You will need: A piece of cardboard (from a cereal box would be fine), metal paper fastener, construction paper, marker and scissors.

Cut a large circle (the clock face) from the cardboard.
Cut two “hands” (one longer and narrower than the other) from the construction paper.
Attach the hands to the center of the clock with the paper fastener.
Draw the numbers in the correct order on the clock face.

Parents…keep in mind that if you’ve been trying to lose a few pounds yourselves (as I have been), perhaps getting a good night’s sleep on a regular basis may do as much for you as cutting back on calories and exercising. In fact, if you treat all three elements…restful sleep, nutrition (not diet) and exercise with respect, you may be rewarded with better health than you ever had before. Believe me, I know how difficult it is to call it quits for the night…there always seems to be something else that MUST be done…laundry folded, dishes put away, lunches made for the next day, bills to pay and checkbook to balance…the list goes on and on. This is another reason that making lists of short and long-term goals as well as a daily to-do will help organize and prioritize what needs to be done.

P.S. This post somehow got put in drafts and didn’t get posted on Tuesday…sorry. 🙂

Stop by tomorrow for a look at a very special lady…my grandmother…she was a role model for Positive Parental Participation in an era before spending quality time with your children was a catch-phrase.

God Couldn’t Be Everywhere, So He Created Grandmas

Posted on January 26, 2011 by viviankirkfield

GOD COULDN’T BE EVERYWHERE

SO HE CREATED GRANDMAS

This plaque hangs in my kitchen. It was given to me by my daughter, after her son was born. It is so very meaningful to me, and I smile every time I pass it by, not only because I’m thrilled to be a grandma to one of the world’s most adorable, smart, sweet, loving, handsome, and wonderful little boys in the world, but also because it brings back my memories of my own grandmother.

If I close my eyes, I can still see her, sitting in her antique rattan rocking chair, arms outstretched, ready to enfold any child in need of love and a listening ear.

This amazing woman cherished children and was always eager to praise your drawing made at school even though the people were stick figures and the trees were lopsided, listen to you practice the piano no matter how many wrong notes you hit, or just hold you. She was a role model for Positive Parental Participation in an era before experts were encouraging parents to spend quality time with their children.

When I was ten years old, a wonderful thing happened. My family moved into my grandmother’s house! She was getting older and my parents and my aunts and uncles were uncomfortable having her live on her own. I don’t know how easy it was for my parents to coexist in this multi-generational home, but for my sister and me…it was heaven! Now we could have access to this very special person on a daily basis, not just on weekend visits.

My favorite time was early Sunday mornings. My parents and sister would sleep a little later, but my grandmother was an early riser. I would tip-toe downstairs to the kitchen where I would find her, drinking coffee and dipping her dry bread into it. She would take down an old porcelain cup, pour in a splash of coffee and fill it to the rim with milk and hand it to me. Starbucks’ lovers…eat your hearts out…there is no coffee drink available today that can compare to that nectar from the gods. 😉

After we finished our petit dejeuner or little breakfast, my grandmother would go to the pantry (yes, a real old-fashioned pantry that was like a walk-in closet) and get out bowls, flour, sugar and various other ingredients and we would spend the next few hours preparing apple pies and other amazing dishes. Perhaps that is where I learned my love of cooking and baking and it is definitely one of the reasons I included a cooking activity with each story recommendation in my book for parents of preschoolers. I understand how important it is to participate positively with young children and encouraging your child to help in the kitchen will build self-esteem and create a life-long parent-child bond.

I have two stories to relate about my grandmother…she was only human, after all. One shows that she didn’t always use commonsense, and the other…well, if it happened today and the authorities found out about it, she would probably be in jail. But, it was another time and people had a different mind-set about parenting. Stop by tomorrow to find out about “curtains for dinner” and “the new car that lost its side-mirrors”.

Bedtime…Routines, Rituals and Can I Have One More Glass of Water, Please!!!

Posted on January 24, 2011 by viviankirkfield

Image by National Media Museum via Flickr

I can remember wanting to stay up later when I was a child. And when my children were small, each had their own way of trying to put off going to bed. So I’m sure that many parents today have the same problem…some things just don’t change.

SO HOW CAN YOU GET YOUR CHILDREN TO GO TO BED

WITH NO FUSS OR MUSS?

Unfortunately, I can’t give you any guarantees, but I can offer a few simple steps that worked for me.

1. Provide a balanced and harmonious day…children need to get outside to play if the weather permits…fresh air and physical activity are essential. Indoor play can include arts and crafts, music and rhythms (put on your favorite CD while you and your child dust and dance through the house), puzzles and stories. Just make sure there is a balance of activities during the day. A child who is just sitting around watching TV all day will definitely NOT be ready to go to sleep.

2. As bedtime approaches, have a plan that includes making sure all toys are picked up and put away, bath time or washing up, brushing teeth, putting on pajamas, reading a story, singing a goodnight song, prayers, etc…whatever routines, rituals or bed-time traditions are right for your family. The crucial tip here is to BE CONSISTENT!

3. Have a positive attitude towards going to bed…it is NOT a punishment, but a necessary part of living, just like eating and breathing. During restful sleep, our bodies heal themselves and our minds can dream. Be matter-of-fact and give your child a heads-up as the bed-time countdown approaches.

Because of my passion for picture book stories, I’m always ready to recommend one to help children deal with the challenges they face. If going to bed is a problem in your home, perhaps you can read the following book with your child and make a batch of overnight cookies together.

CORNELIUS P. MUD, ARE YOU READY FOR BED?

written and illustrated by Barney Saltzberg

It’s time for bed and Cornelius’ father asks him the questions which we all ask our children at bedtime. Have you put away your toys? Have you used the bathroom? Have you brushed your teeth? Have you put on your pajamas?

Although the little pig answers each question with a “yes”, the charming illustrations show that he and his father have different ideas about what needs to be done in order to get ready for bed. Cornelius’ understanding father accepts his son’s somewhat strange routine and makes sure that he doesn’t forget the most important thing…a loving hug from him.

Young children want very much to become independent and, although they may put their pajamas on backwards, we need to encourage them to learn to do things by themselves. Of course, parents need to supervise some tasks; we don’t want them swallowing the whole tube of toothpaste or emptying the entire box of fish food into the aquarium. However, praise for good effort encourages a child to keep trying and, as your child masters each task and skill, his self-esteem grows.

OVERNIGHT COOKIES

This recipe is unique because the cookies remain in the oven overnight and are ready in the morning…perhaps your child can have one with breakfast as a special treat…the egg whites, raisins and chopped nuts provide high quality nutrition.

You will need: 2 egg whites, ¼ cup sugar, 1 cup finely ground almonds, 1 cup raisins, cookie sheet covered with aluminum foil and sprayed with canola oil, electric mixer and a large bowl.

1. Beat the egg whites with the mixer until stiff peaks form.

2. Add sugar and mix gently with a spoon.

3. Fold in nuts and raisins.

4. Drop the mixture by the teaspoonful onto the prepared cookie sheet (if you want larger cookies, you can use a bigger spoon).

5. Bake at 350 degrees for 5 minutes. Turn the oven off.

6. Remove the cookies from the oven in the morning (you can actually take them out after an hour…if you like softer cookies).

7. Store in an airtight container.

This child-friendly healthful recipe is only one of the one hundred that appear in SHOW ME HOW! BUILD YOUR CHILD’S SELF-ESTEEM THROUGH READING, CRAFTING AND COOKING.

Stop by tomorrow for a few more thoughts about the importance of a restful sleep (especially for harried moms and dads) AND an eco-friendly craft project to make bed-time the right time for your child.

WE ALL NEED A CHEERING COMMITTEE AND PARENTS ARE A CHILD’S MOST IMPORTANT FANS!