summer fun Be safe in the sun
ck Che the out
! S KID r
Motivating kids to get active
awesome places to chill this summer
Sports drinks vs. water
IS STAYING AWESOME.
MEMBERSHIP IS FREE. MEMBERSHIP IS FUN. Banner Children’s GO KIDS!, provides kids and families with the tools and resources they need to live active lives while making healthy choices to improve their overall fitness. GO KIDS! are just that, always on the go—attending events, participating in challenges for amazing prizes and learning nutrition and fitness tips from Banner Children’s experts. Become a member today. Ready? Set... Go Kids! BannerChildrens.com/GOKIDS • Connect with us:
Volume 1 Number 1 | Summer 2014
Ready to get fit? I always smile when I hear someone comment on how much energy my children have: “Oh, if you could only bottle all that energy!” Believe me, I know. With three, I could seemingly power the Las Vegas Strip. And that’s a good thing! Greetings, fellow parents: Welcome to the premiere issue of Banner Children’s GO KIDS! Just consider me your friendly tour guide to explore a fabulous new family adventure into a healthier lifestyle for you and your kids. Those who have enjoyed Banner Children’s Total Kid magazine over the past 3 years will be thrilled with GO KIDS! The look is similar, with great features, bright graphics and photography, as well as timely advice and trending news on the topics affecting families today. However, GO KIDS! is much more about taking your health, and that of the entire family, to a new level. We’re talking about getting off the couch, eating better and breaking some bad habits (such as skipping that barrel of deep-fried Buffalo wings and eating fresh veggies instead … ‘look dad, no wings!’). That noted, we’d like to invite your kids to take the new GO KIDS! Summer Challenge (check out page 12 for details). This six-week contest is designed to
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GO MOM! New GO KIDS! blogger, Nicole Cottrell, to focus on staying active, eating healthy. ABCs of SPF Learn what SPF level of sunscreen you should be using on your child. It’s game time, baby! Don’t let the Arizona heat put a damper on summer activities and sports. The truth about sports drinks Sports drinks vs. water: what is your child fueling up with?
GO KIDS! Publication of Republic Media Custom Publishing.
A division of Republic Media, 200 E. Van Buren St., Phoenix, AZ 85004 602-444-1000
promote a healthier lifestyle through a series of fun activities and events. The program draws upon the advice and knowledge of Banner Children’s top medical and behavioral experts. And if that wasn’t enough, GO KIDS! challenge participants can win some fun prizes. Gimme, gimme! Inside this issue, you’ll meet our new GO MOM blogger — a mother of three who will be appearing regularly at BannerChildrens.com/GOKIDS — sharing some wonderful advice from the mom trenches, as well as commiserating with the challenges facing all moms. Also, read how two GO KIDS! families are staying motivated even as the summer temperatures rise, as well as learning the truth about sports drinks and understanding what those mind-boggling SPF numbers are all about. Want more info, check out BannerChildrens.com/GOKIDS. While there, be sure to download the interactive GO KIDS! iPad app. It’s free! Ready to get healthier? I am!
9 cool, indoor hot spots Here are some great ideas for cool summer fun. Motivating kids to be active How to get your kids off the couch and engaged in healthy activities.
Check out the new GO KIDS! Summer Challenge Banner Children’s is asking kids to take a pledge to stay fit.
“What we wish parents knew” Banner doctors offer helpful advice. Kids activity page Some fun kids exercises to start the day; and a totally yummy recipe for banana cream smoothies.
CREATED BY REPUBLIC MEDIA CUSTOM PUBLISHING FOR BANNER CHILDREN'S VOLUME 1 NUMBER 1 SUMMER 2014 General Manager Cami Kaiserfirstname.lastname@example.org; Creative Development Director Isaac Moya/ email@example.com; Editor Jim Williams/JLWilliams@republicmedia.com; Senior Managing Art Director Tracey Phalenfirstname.lastname@example.org; Art Director Miles Abernethy; Editorial Coordinator Nick Kostenko; Contributors Rick D’Elia, Gremlyn Bradley-Waddell, Tracy Harvil, Nicole Rolfes, Sebastian Sroka. GO KIDS! magazine is published as a service to our friends and neighbors by Republic Media Custom Publishing for Banner Children's. Material in GO KIDS! is obtained from a wide range of medical experts and health-care authorities. If you have any concerns about specific items that appear in GO KIDS!, consult your personal physician. If you no longer wish to receive GO KIDS! magazine, please notify us through email at email@example.com or by phone at 602-444-2235. Be sure to include your full name, address, city and zip code as it appears on the mailing label of the publication.
Jim Williams, Editor and father
We exist to make a difference in people’s lives through excellent patient care. For information, call 602-230-CARE (2273) or visit www.BannerChildrens.com. Cover Photo: The Johnsons, Selah, 5, front, Bailey, 14, left, Nevaeh, 7, Sasha, Jeremiah, Elijah, 12. Photo by Rick D'Elia.
New GO KIDS! blog to focus on staying active, eating healthy, having fun BY NICOLE COTTRELL
owadays the Internet is filled with mom blogs — how to cook, how to parent, how to be a DIY ninja, how to win “Mom of the Year” by throwing the world’s greatest 8-year-old’s birthday party.
This, however, isn’t one of those blogs. GO MOM is not your typical “mom blog” and here’s why: The goal of GO MOM is to provide candid, practical, inspiring, useful, and hopefully funny (because if we don’t laugh, we’ll cry) advice, tips, and discussion around raising active families here in the Valley. That’s right. I’m focused on helping families just like yours enjoy healthy and active lives right here in your own Phoenix backyard. GO MOM is a practical resource and tool for you, your family, and your community. I will discuss everything from nutrition to health and wellness, living an active lifestyle to not binging on your kids’ Halloween candy while they sleep. (Guilty? Perhaps.) Now, if you’re anything like me, the thought of adding one more thing to your mom plate might seem overwhelming. You might be saying to yourself, “Uh, you
want me to think about nutrition and wellness, too? No thanks!” But the truth is, you’re probably already doing it. You make good choices for your kids when packing their lunches. You limit the amount of TV they watch. You remind them to brush their teeth for longer than 18 seconds. You are a GO MOM. And so am I. I’m a mom like you, daily trying to make healthier choices for my 3 kids, Riley (7), Tolan (5), and Beckett (2), while still figuring out how I can squeeze in an uninterrupted shower. I’m married to my hero, Jonathan, who is an entrepreneur here in the Valley. On the weekends I flip pancakes, hike mountains, take naps, and enjoy a good late night movie. Somewhere between all that, I started blogging and found that I loved it. The ability to share ideas and inspire others has led me here, to GO MOM, where I’ll share with you in my adventures as I endeavor to make our home a more healthy one. Believe me, I’m still learning and we have a lot to learn together. Welcome to GO MOM. I’m so glad you’re here. Let’s build healthier homes. Together.
Did you know? Four Banner Health locations in the Valley — Banner Good Samaritan, Banner Thunderbird, Banner Desert and Banner Estrella medical centers — offer a convenient Banner Family Pharmacy in the lobby. “Whether you’re an emergency room patient or a hospitalized patient ready to be discharged, the on-site pharmacy is great because you don’t have to make an extra stop at a store on the way home,” said Pam Nenaber, chief executive officer for Banner
Pharmacy Services. The full-service, nonprofit pharmacies accept most insurance plans, and offer prescription and over-the-counter medications at competitive prices that are often lower than those found at other retail pharmacies. Several other area Banner Health hospitals and health centers will be getting pharmacies as well. For more information visit www.bannerhealth.com/pharmacy. Summer 2014
Chill this summer Is it safe for my children to play outside in high temperatures? What precautions should I take?
Children have a lower heat tolerance than adults, mainly because their bodies are still developing. Their sweat glands are immature so the body’s natural cooling system can’t work as efficiently.
When playing outside in hot weather, certain precautions are necessary to keep kids safe. Always have access to a cool, air-conditioned space, such as a house, library, museum or mall. Make sure your children are well hydrated; even if they don’t request it, give them water before, during and after play. Use plenty of sunscreen with SPF 30 or higher, and reapply it every two hours or after water play or exercise. Dress your children in lightweight, moisture-wicking clothes in light colors that reflect heat rather than absorb it. Help kids get used to rising temperatures by reducing activity levels and spending short amounts of time outside; gradually increase the time as their bodies adjust. Try to spend time outdoors before 10 a.m. or after 4 p.m. when the sun isn’t as strong. Remember, though swimming or water play can help keep kids cooler, they still need adequate hydration, sunscreen and rest. Exposure to high heat can make kids sick, so watch for the first signs of heat illness. Call your doctor immediately if your child becomes overly tired, lethargic or faint; suffers from headache, nausea, muscle aches or vomiting; experiences extreme thirst or fever; or begins breathing differently.
Dr. Suzanne Nielsen, MD, is a Banner Children’s pediatrician at Banner Health Center in Gilbert. For more information on this topic, talk with your doctor or call Dr. Nielsen’s office at 480-649-6600.
ABCs of SPF
Q AND A
What SPF level of sunscreen should I use on my child?
SPF stands for sun protection factor and measures the amount of time — in theory — you can stay in the sun without risking sunburn. For example, a sunscreen with SPF 15 implies you could stay in the sun 15 times longer than without any protection. However, relying only on SPF for sun protection is risky because sunscreen is less effective if applied unevenly or infrequently, if it washes away from swimming or perspiration, if you are taking medication that increases sun sensitivity, or if your skin is very fair. Children 6 months and older should use a sunscreen with at least SPF 30, though higher is preferable. Higher SPF formulas filter more harmful rays than lower formulas. The sunscreen should also be labeled “broad spectrum,” meaning it shields against both UVA and UVB rays. Also, UVA protection is now ranked on a scale of one to four stars; the more stars on the sunscreen’s label, the better the formula defends against UVA rays.
Dr. Tina Liao, MD, is a Banner Children’s pediatrician at Banner Health Center in Gilbert.
For areas prone to sunburn, like the nose, cheeks, ears and shoulders, choose sun protection that has zinc oxide or titanium dioxide as a main ingredient. These products often come in bright colors, so kids can have fun wearing them while getting stronger protection. Babies under 6 months should be kept away from direct sunlight, dressed in protective clothing and shaded using an umbrella or stroller canopy. Use sunscreen on an infant’s sensitive skin only if other protection is unavailable.
For more information on this topic, talk with your doctor or call Dr. Liao’s office at 480-649-6600.
Sunscreen should be applied liberally and again every two hours or following water play or exercise. Along with sunscreen, wearing hats and protective clothing and avoiding the outdoors during the peak hours of 10 a.m. to 4 p.m. will improve overall sun protection. BannerChildrens.com/gokids
BY GREMLYN BRADLEY-WADDELL
he mercury may indicate otherwise, but summer in Arizona is a great time for kids of all ages to get involved with sports.
After all, most schools are on break, so athletics are a perfect way for them to stay focused and busy while at the same time having fun, building muscle, maintaining a healthy weight and probably even making some new friends, said J. Hunt Udall, MD, a Banner Children’s pediatric orthopedist. Sports can also give youngsters confidence and show them the value of hard work, discipline and training and team sports teach the finer points of working with others. Udall encourages families to help their children find activities that suit their interests and give them the opportunity to “feel they’re accomplishing something while getting positive reinforcement for it.”
IT’S GAME TIME, BABY! Don’t let the Arizona heat put a damper on summer activities, sports
J. Hunt Udall, MD, a Banner Children’s pediatric orthopedist.
Summer 2014 2014 Summer
But because it is summer, it’s wise to take extra precautions so your child doesn’t end up boiling over — or having a meltdown — on the track, field or floor. Here are a few tips for surviving the summer sports season: Before you sign your child up to play • Shake up the schedule. One of the first things families should consider is mixing things up over summer and having their youngster play a different sport than the usual one. “It’s not a bad idea to cross train,” Udall said. “If you’re playing baseball eight or nine months out of the year, it’s almost preferable to take a break over summer and give those joints you normally use a rest.” Doing so will help reduce the chance of sports-related injuries brought on by overuse, something that’s really easy to do in Arizona, where the warm climate means many sports are played nearly year-round. • Start hydrating early. Arizona’s dry climate is optimal for outdoor play, but it takes a toll on the body, especially if you’re young or elderly, pretty quickly. All school-age children, not just the athletic ones, should drink plenty of water throughout summer to avoid dehydration, Udall said. They should also be on the lookout for signs that their body is not getting enough water such as — yes, this may either repel or amuse your offspring — decreased urine output or dark yellow urine. Being thirsty isn’t a sign that you’re getting dehydrated; it’s an indication your body already desperately needs water. The night before the big game • Fuel up. Although they may not feel like eating while the sun’s beating down, active kids need to fuel their bodies. Udall recommends eating a nutritious mix of grains, protein, fruits and vegetables all year ‘round as well as leading up to the big game. A snack right before the main event is fine, but save everything else for later. “You don’t want a big meal right before the game because your stomach requires a lot of blood to digest food, and it will cramp up if you eat a big meal,” he said. Keep encouraging your child to drink plenty of water. • Grab those Z’s. Getting an adequate amount of sleep goes a long way toward keeping your little competitor healthy. While games and tournaments can scramble a family’s schedule, try to keep bedtimes as regular as possible. Most kids need at least seven to eight hours of rest each night, but teens may need closer to 10 to 12 hours. Game Day • Shun the sun. Anyone who’s lived through an Arizona summer knows it’s wise to restrict outdoor activity between the hours of 10 a.m. and 4 p.m. That can be impossible for athletes, however, who may need to practice outside or spend all day at a (Continued on page 8) BannerChildrens.com/gokids
The truth about sports drinks
our 10-year-old’s been playing outside and now she’s pleading for a jewel-toned sports drink.
Unless your youngster has been out in the elements all day at a sports event — either as a spectator or participant — she actually hasn’t lost enough nutrients or electrolytes to require what’s in the typical sports beverage, said Bailey Noble, a Banner Children’s registered dietitian at Cardon Children’s Medical Center.
“I usually don’t recommend sports drinks for children or adults because you have to be really active to warrant needing what’s in them,” she said. “Simply put, nothing’s better than water.” Janae Richey, a Banner Children’s registered pediatric dietitian also at Cardon Children’s, added that sports drinks also contain large amounts of sodium and sugar. Considering the global increase in the number of cases of children with diabetes, that’s an important factor to note. She said children who exercise or play sports for less than an hour and a half can easily replenish lost nutrients through water and electrolyte-charged foods such as bananas, apples, oranges, plums or nuts, all of which contain potassium and magnesium. “After they’ve been playing or exercising, kids are going to be hungry, so you might as well give them a banana,” she said. Teens who do truly physically demanding workouts or sports may benefit from the electrolytes in a sports beverage, but Richey and Noble still said water is the best option. If your kid needs a little flavor added to their water, Noble suggested dropping in sliced fruit. Richey said Crystal Light drink mix can also work. “It’s a helpful way to get fluids down without the extra calories,” she said. “Just limit intake to no more than four cups a day.” For more information about our outpatient nutrition services, visit www.bannerhealth.com/cardonchildrens.
• Prep the proper way. Remember the old adage about “Failing to prepare is preparing to fail?” Preparation is key to winning the game, and that includes stretching for a few minutes after a brief warm up to get your muscles ready for action and using proper sports gear that’s in good condition and fits well. That said, injuries happen to even the
Menu planner for your young athlete Looking for some fun food options to offer your young and on-the-go athlete? Bailey Noble, a Banner Children’s registered dietitian, said the following foods are good choices to give your youngster sustained energy. Breakfast (choose one) • Peanut butter on whole-grain toast with a banana • Oatmeal with milk, topped with nuts or dried fruit • Egg sandwich with a piece of fruit • Smoothie (add chia seeds or protein powder for an extra nutrition boost) “You want a source of lean protein that will give your kiddo staying power. These are good choices for adults, too – they’ll keep you going while you’re driving everybody else around!” Lunch (choose one) • Sandwich made of lean deli meat (like chicken or turkey breast) or peanut butter and jelly on whole-grain bread • Hummus and pita crackers • Salad greens topped with grilled chicken strips • A combo of “snack” items: yogurt, granola bar and a banana “Always add fruits and veggies to any of the above options. Just remember to stay away from fast food and processed foods whenever possible. All of them
most prepared, fittest and cautious athletes, and kids need to tell their coach and parent if they think they’ve been hurt. “Each sport has its plusses and minuses,” Udall said. “I tell kids to make sure they don’t ‘push through the pain’ when their body is telling them to get something checked out.” • Post-game recovery. No matter the outcome of the game, your kid’s going to be hungry and tired. A cup of chocolate milk might hit the spot — not everyone is a dairy fan, though — and a meal a bit later comprised of a lean protein and a carbohydrate will help. A trip to the frozen yogurt store might not hurt, either.
contain a lot of fat, salt and sugar and while you may get an energy boost for a short while, you’ll crash and feel sluggish. Keep your menu light and balanced, always looking for lots of bright colors in your fruits and vegetables.” Dinner (choose one) • Whole-grain spaghetti with marinara or meat sauce and garden salad • Roast chicken, broccoli and a baked potato • Veggie pizza • Chicken fajitas (or bean burritos) and rice “Dinner is a good time to focus on balance by adding in some vegetables and variety; I’m a huge fan of quinoa, which is also a great source of protein.” Pre-game/Pre-practice Snacks • Yogurt • Graham crackers • Fruit • Cheese sticks/rounds • A handful of nuts • Half of a peanut butter sandwich “Try to find something with protein — like yogurt or cheese or lean deli meats — and a piece of fruit. I try to pair things together, like graham crackers with peanut butter or a cheese stick with a banana or an orange, which are really good sources of potassium and electrolytes.” Post-practice/Post-game Recovery Drink Cup of chocolate milk or fruit smoothie made with Greek yogurt
First-team all-nutritious snacks You probably already have the makings for some great snacks in your fridge or pantry, Bailey Noble said. But the key to keeping them fresh, tasty and ready for the ball field or bleachers, even in the middle of a sweltering summer, is an insulated tote bag or lunch sack, added the Banner Children’s registered dietitian. It's important to keep perishable foods at the right temperature so they don't spoil. When it comes to portable treats, these are a few that Noble deems winners: • Whole-grain crackers or fish-shaped crackers. • Apple or orange slices. • Granola bars. • Almost any vegetable, such as celery and carrot sticks. • Cheese sticks. • Slices/chunks of reduced-fat cheese. “Stay away from trail mix, though,” she advised. “If you’re not literally on the trail, you probably don’t need it.” Summer 2014 2014 Summer
game. Udall recommends taking every measure necessary to limit exposure, such as: wearing “breathable” lightweight cotton clothing (some brands even have built-in UV protection), a hat and sunglasses; liberally applying sunscreen on all exposed areas of skin; and taking cover in the shade when possible.
COOL, INDOOR HOT SPOTS!
Don’t let a little heat keep your kids from having some active fun
ennifer Willis, MD, isn’t just a doctor. She’s one of the coolest moms ever!
Why? Because when the summer sun starts scorching the Valley and her own youngsters need to let off a little steam, she lets ’em go for it without going outside. “I’ll even let the kids ride the scooter in the house,” admits Willis, a physician at Banner Health Center at Verrado in Buckeye.
Other ideas for indoor fun away from home include: 1. Ice- and roller-skating rinks 2. Movie theaters’ summer movie programs 3. Mall play areas 4. Rock-climbing gyms 5. Gyms with kids’ play areas 6. Organized camps, many of which are sports-based 7. Laser tag arenas 8. Libraries and summer reading programs 9. Parks and recreation department programs BannerChildrens.com/gokids
While not all households can handle kids wheeling through the hallways, there are lots of other ways to stay active when the temperatures rise, she said. Besides riding scooters, indoor escapades at the Willis residence include mini-hoop basketball and Wii Sports games. As for outdoor activities this time of year, she said those are ideally done in the early morning or evening hours, preferably not between the hours of 10 a.m. and 5 p.m. Swimming, of course, is one of the most popular ways to while away a sizzling afternoon, and if you don’t have a pool of your own, public pools and water parks are fairly accessible; just don’t forget sunscreen and adult supervision for children at all times. If time (or money) is short, a garden hose — hooked up to a sprinkler or not — can provide plenty of liquid entertainment, as can all the Valley parks and shopping centers featuring splash pads. “There are lots of ways to make summer fun,” Willis said. GO KIDS!
ummertime, and the living is...lazy? If you’re a parent, you may very well find that’s the case around your house, as many kids shed their backpacks for the latest electronics and a seat on the nearest couch.
But while kicking back is fine for a few days, a sedentary summer isn’t good for anyone. So, how does a parent motivate a child to get up and get active? First — and, fair warning, this may be tough — you need to take a good, hard look at your own lifestyle choices.
“You have to start with the parents,” said Dawn Sorenson, MD, a Banner Children's pediatrician at Banner Health Center in Maricopa. “We’re talking about children who are modeling behavior that they
go slowly. If you want the entire family to exercise more, she suggested taking a five-minute walk after dinner for a week. The following week, bump it up to a 10-minute walk and start charting your progress. “If you bombard your family with sweeping changes, that’s probably not going to work,” said Sorenson, a mom herself; she and husband Steve Sorenson are the proud parents of Ava, 7, and Thomas, 4. “But positive reinforcement builds momentum, as does celebrating small victories.” Even better, opt to get double-duty from an activity, she suggested. Make an evening play date at the park with another family and not only will most participants get some exercise, they’ll also get some bonus social time.
MOTIVATING KIDS TO BE ACTIVE BY GREMLYN BRADLEY-WADDELL
How to get your kids off the couch and engaged in healthy see, and if the family isn’t on board with staying active, there’s a very small chance a child is going to be able to stay motivated by himself. It has to be a family effort.” You know where this is leading, right? Yes, it’s time to unplug and put aside the smartphone, the tablet and the laptop because your kids are watching what you do and mimicking it. “Technology and media really are deterrents for the family, so if you can get yourself and your kids to disengage from media each day, it usually helps increase physical activity,” she said, noting that current recommendations are to limit screen time to no more than two hours a day.
Ease into it Luckily, summertime is a great time to focus on children’s health, she added. And while it may be exciting to go full steam ahead into a new routine, Sorenson said the best approach is to start small and
“This way, it’s not you saying, ‘Let’s go exercise,’ but ‘Let’s go meet up with John and his mom at the park,’” she said. At Sasha Johnson’s house, sports and fitness are simply just part of the family’s routine. The West Valley mom admits it wasn’t always that way, but after her active aunt — her “second mother,” not to mention an aerobics instructor — died several years ago from colon cancer, Sasha said she and her husband, Jeremiah, decided their family of six needed to retool their diet to include healthier choices and amp up their activity level. And when it comes to keeping everyone enthusiastic about sports and fitness, she and Jeremiah lead by example. “I ran track in high school and, after my aunt died, I started running again,” said Sasha, who, with her husband, a captain with the Sun City West Fire Department, teaches fitness classes several times each week at a church community center.
The couple recently joined a triathlon club, and Jeremiah is training for an Ironman challenge later this year; he’s also a certified nutritionist and trainer. Their influence upon their kids — Bailey, 14, Elijah, 12, Neveah, 7, and Selah, 5 — is evident. “My 12-year-old son has done two triathlons, and my 14-year-old daughter has done two half marathons,” Sasha said. “She actually did those to raise money for summer camp and got pledges and donation and then not only sent herself to camp but was able to help pay for three other kids to go to camp also." And it’s not like the motivation to exercise is always
from all that stretching and bending over, hoeing and weeding — and stronger family bonds. “Me and my dad, we work on the garden together,” Ali noted proudly. Michelle Patchett said the family passion began a few years ago when the family’s pediatrician mentioned that it’d be good if the couple could encourage their kids to enjoy salads. They took the comment to heart.
Need some other easy ideas for boosting kids’ activity levels? Try these: • Have them walk the family dog • Take a dip in the backyard or public pool
“Now, our two-year-old and I share a salad almost every day for lunch,” she said, adding that dinner usually features one also. In addition, their nine orange trees also get put to use. Ali and Talmage get plenty Far left, Cannon Patchett, harvests grape tomatoes under watchful eye of his mom Michelle, from their back yard. Left, Dr. David Patchett, with daughter, Joslyn, prepare salad for dinner. Below, the Johnsons — Sasha, Nevaeh, Elijah, Bailey, Selah, Jeremiah — make exercise a family priority.
• Only allow water as a beverage when dining out • Park the car far away from the entrance to the mall, theater, grocery store, etc. • Try community dance or sports classes there, she said, admitting that rising in the dark early morning hours can be challenging and that getting her older children out of bed to go run or exercise is “like pulling teeth, but they know when the endorphins kick in, they’ll end up with smiles on their faces.” As for the younger kids’ attitudes, Johnson said they don’t know any differently. In fact, they like to watch their parents teach fitness and Neveah already seems to be following in her mom’s athletic shoes. “She asks, ‘Mommy, can we please go running?’ ” Sasha said.
A green thumb goes a long way At the Patchett’s house in Mesa, the active family of six stays busy gardening, picking citrus, swimming and riding bikes to nearby family members’ homes. David Patchett, DO, a physician at the Banner Health Center in Gilbert, said he grew up in a family that loved to garden and now he and his wife, Michelle, are passing along that same love of the land to their children: Ali, 10, Talmage, 8, Cannon, 4 and Joslyn, 2. Not only does the crew grow kale, tomatoes, carrots, strawberries, they also build muscles – BannerChildrens.com/gokids
of exercise picking the fruit and their parents take it from there. “They juice the oranges, and we give it to our relatives,” Talmage said. Whatever your family chooses to do in the name of staying healthy, David Patchett agreed with Sorenson, his Banner colleague, that people enjoy more success when they slowly ease into new habits. “Start by making just one change,” he said. “It’s easier if you start small.” Finally, Sorenson said, remember that what works for one family won’t necessarily work for the next. Talk with your family members and ask what they’re interested in doing, what they struggle with and what motivates them, she said, and realize that changing habits takes time; don’t push too hard, or you might get pushback. “Remember that it’s a marathon, not a sprint,” Sorenson said. “We all get busy, so just allow yourself some grace and say, ‘We’re doing the best we can.’”
GO KIDS! SUMMER CHALLENGE
July 8 — August 19 BY RYAN POLOSKY
Banner Children’s is asking kids to take a pledge to stay active this summer
Want to participate in the GO KIDS! Summer Challenge?
s part of its effort to promote healthy lifestyles, Banner Children’s is encouraging kids to stay active and healthy this summer – and see if they can complete the six-week GO KIDS! Summer Challenge, which will kick off on July 8.
The contest is part of Banner Children’s GO KIDS!, formerly Fit Kid, a free program to help families stay healthy. The program provides health tips from medical experts, nutritious recipes, fitness ideas, challenges and active family events. Banner Children’s delivers the GO KIDS! program to families each year. The kids club is designed to promote healthy lifestyles. GO KIDS! is intended for school-aged kids of all sizes and activity levels. Fun challenges, prizes and events are just part of the learning, and everyone in the family is encouraged to participate.
Want to join the club?
Register your child for Banner Children’s GO KIDS! online at www.bannerchildrens.com/GOKIDS. 12
STEP 1: Register your child for the Banner Children’s GO KIDS! program online. STEP 2: Record your child’s physical activity each day for all six weeks of the Summer Challenge via the GO KIDS! online tracker. We encourage you and your child to partake in 30-60 minutes of physical activity each day. Examples of activities are: walking, jumping rope, playing sports, riding your bike and any other types of things you are doing to stay active. In it to win it? Here are some cool prizes your child could win:
✔ Kids who complete the GO KIDS! Summer Challenge with at least 50 percent participation will receive a participation prize.
✔ Each week there will be a prize drawing. Kids who exercise all seven days of that week and chart their participation will be eligible for these weekly drawings.
✔ One grand prize winner will be selected at
the conclusion of the challenge; the winner will receive the ultimate GO KIDS! prize pack! Summer 2014
What we wish parents knew:
“At our hospital, we see a lot of the accidents from the nearby lakes and other recreational areas, and with summer upon us, we are now entering what might be called ‘the unsupervised teenager season.’
This is the time when teens have the opportunity to spend lots of time with friends, and even if you have wonderful children, they often tend to get into dangerous situations when left on their own without adult supervision. They might be hanging out with friends at the lake, where there are kids showing off and maybe a little alcohol involved, or they might be out on a houseboat and not be as aware as an adult William Mostow, would be about the danger of M.D., Emergency carbon monoxide poisoning when department medical director, Banner swimming too close to a craft. And Del E. Webb if they’re riding ATV’s, they might Medical Center not be as conscientious in wearing protective gear if there are no parents around. It’s difficult, but parents really need to really keep tabs on what their kids are doing, no matter their age.” BannerChildrens.com/gokids
“Parents need to remember to not only apply sunscreen on their kids 15 to 20 minutes prior to sun exposure, but also to reap-
Duque, D.O., ply sunscreen liberally to all pediatric emergency exposed areas every half hour medicine physician, Banner Children's to an hour when outdoors during Thunderbird extended periods of time — or Medical Center even sooner if your child is sweating a lot, swimming or doing a water-based activity outdoors. Sun exposure for prolonged periods of time without the proper use of sunscreen can lead to second-, and even third- degree burns. I also stress the importance of wearing sandals at splash pads because anyone can get first- or second-degree burns on the bottom of the feet from walking around on the hot concrete.”
“During any event or gathering involving a body of water or near a body of water — be it a lake or a pool — always make sure there’s at least one designated and reliable person in charge of supervising the children in and around the water. That person should be able to give his or her undivided attention to those youngster at all times. Don’t rely 100 percent upon physical or mechanical barriers to keep your kids safe.”
Wake up, body! Some fun stretches and exercises to start the day off right!
bout to start your day or getting ready to play?
Try doing a few stretches first to “wake up” your body, warm it up and get it ready for movement, says Alison Perkins, a Banner Children’s physical therapist at Banner Thunderbird Medical Center. “Kids are usually so limber that they don’t need to stretch,” Perkins says, “but I think it’s a good habit to get into.” After all, stretching literally helps get the blood moving away from the organs and toward the muscles, giving them the energy they need to power your body through the day. The following four basic stretches are easy to do for any age group, and they address all the major regions of the body. And, they’re quick, too! “Four easy moves and you’re done,” she says. Hands Up and Touch Toes (stretches spine/trunk of body) 1 Stand with feet shoulder width apart and arms stretched upward, straight over your head; bend at your waist and reach for toes with fingertips. 2 If you can’t touch toes, that’s OK; just don’t “bounce” your body to try to reach your toes. 3 Repeat five-10 times. Look Over Your shoulder (stretches abdominal muscles and back) 1 Stand and turn your body at waist to look over right shoulder; repeat on opposite side of body. 2 Do five times on each side.
Yes and No (stretches neck) 1 Stand, and without moving the rest of your body, move your neck look upward, then look down. 2 Next, lean your neck to the right as if you were trying to put your right ear on your right shoulder; then do the same on the opposite side of your body. 3 Now, you can also try to slowly “roll” your neck in a circle, starting from your right shoulder, drop your chin to your chest and slow roll your neck to the left, slowly moving up to your left shoulder and then looking upward with your chin in the air. Finish by slowly rolling your neck down to your right ear where you began. Now, repeat in the other direction, starting with the left ear. 4 Adults may hear “cracking” noises, especially in their neck, during these moves. The noises are muscle spasms, and they’re normal for adults, indicating there’s tightness in the muscle, Perkins says. Children likely will not experience spasms.
Banana Cream Smoothie Ingredients (for two, one-cup servings) • 6 ice cubes • 1 banana (sliced and frozen if possible) • 1 cup low-fat vanilla yogurt • 1/2 cup low-fat milk • 1 teaspoon vanilla extract • 1 teaspoon flaxseeds, ground
Runner’s Stretch (stretches hamstring, hip muscles and groin)
• 1/4 teaspoon cinnamon, ground
1 Sit on the floor with your left leg extended outward, the heel of your foot on the floor and toes pointed upward; bend your right leg at the knee and position so the sole of your foot is touching your other leg’s inner thigh (see photo).
• 1 tablespoon nonfat dry milk powder
2 Keeping your left leg on the floor, slowly stretch your right arm towards your left foot and try to touch your toes; if you can’t touch your toes, reach as far as you can; hold for a count of five seconds. Do five times. 3 Repeat with the opposite leg.
• 2 tablespoons graham cracker crumbs (about 2 squares) Directions 1. Place ice cubes into blender and crush ice. 2. Place remaining ingredients into blender, except for graham crackers. 3. Blend until smooth. 4. Pour into cups. 5. Sprinkle with graham cracker crumbs and extra cinnamon (optional). 6. Enjoy! Source: kidseatright.org
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