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Home + Health

CHANGES FOR A HEALTHIER, HAPPIER HOUSEHOLD CARING FOR OUR ELDERS

WAYS TO ACHIEVE BETTER SLEEP PREVENT SLEEP DEPRIVATION

WHAT HAPPENS WHEN YOU LET THE DOGS OUT?

Happy Mother's Day!


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Refresh

Your Child’s Diet with

For families that want to cut down on the amount of added sugar in their diets, it’s recommended that cooking more at home, relying less on processed, packaged foods and serving only water or milk for beverages. Consider these low-sugar ideas for meal and snack times to help control the amount of added sugar you and your family consume.

Dip Smart Herbs, spices, citrus and fresh fruit add flavor without relying on the added sugars found in many popular sauces and dips. Consider making your own low-sugar alternatives at home so your family can still enjoy favorite flavors like these: • Ranch Dressing – In a bowl, combine mayonnaise, buttermilk, parsley, garlic powder, onion powder, salt and pepper for a kid-tested, nutritionist-approved take on a favorite dip. Serve over salad or as vegetable dip. • Honey Mustard – Popular on a variety of sandwiches and as a dip or salad dressing, combining plain yogurt with milk, honey and regular or Dijon mustard can create a more family-friendly version. • Teriyaki Sauce – Perfect for serving with healthier options like lo mein, chicken wraps or fried rice, a homemade version can be created using water, soy sauce, honey, ginger, garlic powder and cornstarch slurry.

Swap Out Syrup Pancakes are a popular breakfast option in many homes, but even the healthiest whole-grain pancake becomes a plateful of sugar if it’s doused in syrup. Toppings that are sweet and savory without the added sugar are recommended. Try these! • Nut butter or seed butter (such as peanut, almond or sun) and banana slices • Warm fruit compote (mix of warmed berries) • Applesauce (no-sugar-added variety) and cinnamon • Nut butter swirled into plain yogurt; mix in 1-2 teaspoons vanilla extract to add a sweet flavor

Snack Sweet Opting for less added sugar doesn’t mean avoiding sweet snacks altogether. These alternatives can still help satisfy those cravings: • Applesauce with baked cinnamon pita triangles for dipping • Toast topped with nut or seed butter, smashed banana and sprinkle of cinnamon • Frozen fruit smoothies • Plain yogurt topped with granola, nuts, seeds or fruit • Apple slices with nut or seed butter Introduce your children to these healthy habits! — kindercare.com

Low-Sugar Options Many families look to the new-year as a time to reset their eating habits and focus on making healthier choices. However, adults aren’t the only ones who could use a menu refresh as children may also need to focus on healthier food choices. A study by the Centers for Disease Control and Prevention revealed children consume an unhealthy amount of added sugar every day. Researchers found nearly all of the toddlers in their study ate an average of 7 teaspoons of added sugar daily – the equivalent of a candy bar. Additionally, according to the American Academy of Pediatrics, excess sugar consumption can lead to an increased risk of obesity and type 2 diabetes.

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“Small children have small stomachs,” said Courtney Hines, a nutritionist for KinderCare Learning Centers, which care for more than 165,000 children around the country every day. “You want them to fill up on nutrient-dense foods, not empty calories in the form of added sugar. When children consume lots of sugar, their palates get used to overly sweet flavors. They may not accept other, less sugary flavors or learn to appreciate the natural sweetness of a piece of fresh fruit.” The American Academy of Pediatrics recommends against the consumption of added sugar for children under the age of 2. Children ages 2-18 should aim for less than 25 grams, or 6 teaspoons, of added sugar per day.

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MARY SHARES

PUBLISHER/EDITOR Mary Ellen Caldwell, RDN editor@suburbanparent.com

CREATIVE DIRECTOR Renée Higgins renee@suburbanparent.com

COPY EDITOR Francie Morin

CONTRIBUTING WRITERS Kristi Dale Andrea Parker DVM

COVER PHOTOGRAPHER Misty Stagnone Photography mistystagnonephotography.com

AD DESIGNERS Alex Canales Linsey Sohee Lee

ADVERTISING EXECUTIVE Julie Lesser Williams

AD COORDINATOR/ DISTRIBUTION Francie Morin francie@suburbanparent.com

ACCOUNTING Carrie Vincent carrie@suburbanparent.com

CONTACT US

IT’S MY TIME

H

ave you ever realized you were awake but haven’t opened your eyes yet? Then the moment you open your eyes everything changes and your world gets bigger? I look forward to that moment before I open my eyes. To me, this moment is my time! A time to give thanks that I’m alive and about to start a new day. It’s the first intimate time of the day for me to spend talking to God before I start my day full of distractions - asking and knowing He will be with me and give me great strength. It’s important to know that we are created for intimacy, first with God, then with others. I can remember when my husband and I were first married (31 years ago); we lived in an apartment that had a walking trail around a lake. We would come home from work, change our clothes and head out to the trail to walk and talk about our day; we called it our happy hour. Of course, there were many distractions around us. Somehow we thought to walk the trail arm in arm with one of us keeping our eyes closed. It started as a trust building experiment, but we realized that it created great intimacy between us. Over time, of course, we discovered many ways for intimate moments and our faith and knowledge of each other grew stronger. Intimacy with our heavenly Father grows as we learn to take advantage of moments in time to have a conversation with Him. Some of the greatest intimate conversations with God could take place while doing simple things, like cleaning the kitchen. I often find myself alone in the kitchen after my family scatters to other areas of the house. Many blessings come from prayers offered during mundane chores!

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“For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope.” — Jeremiah 29:11

PHONE/MAIL 972.887.7779 1333 Corporate Drive Suite 116 Irving, Texas 75038

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YOU SHOULD KNOW Bye-Bye, Ants

VINEGAR TO THE RESCUE

KEEP A TIME JOURNAL If only there were more time in the day... we’ve all wished it. Here’s an idea to help you find some: keep a time journal. Do it for just one or two weeks to get an idea of how you’re spending your days. You might be surprised to see where your time’s going. Social media maybe? There are plenty of time journal apps out there, but pen and paper work great too. Now, what to do with that extra time? Get more sleep, maybe?

Vinegar is a powerful, natural way to repel ants from your home. You can spray equal parts vinegar and water directly on ants to kill them and then along their trail to stop other ants from following the path. Spray along baseboards or other areas you think they’re coming into your home so outside ants can’t find the scent trail. You’ll need to repeat every few days until they’re all gone because when the vinegar dries out, it loses its pungency.

STAND UP By now we’ve all heard about the health concerns associated with prolonged sitting and inactivity. Issues range from back problems to increased risk for diabetes and certain cancers. And now, a new study shows that sitting for too long can even be bad for the brain, specifically in the medial temporal lobe - an area vital for memory. To combat these ill effects, experts recommend breaking up long sitting sessions with short active standing breaks several times a day. Something to keep in mind if you have a desk job or like to binge watch on the weekends.

TRICK OF THE TRADE Lampshades collect dust and it’s not pretty. And unfortunately you can’t just brush it off. But here’s what you can do. Run a lint roller over the shade and the dust comes right off. Finally, dust free lighting in the living room. Might be worth keeping an extra lint roller with your cleaning supplies!

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BLEEDING GUMS?

Hey, moms, do you have signs of bleeding gums? Know that with pregnancy it’s not uncommon, although it can be unsettling, to have your gums bleed when you brush your teeth. It’s due to hormonal changes that trigger increased blood flow to your mouth. Just continue to brush gently and floss normally as dental hygiene is important during pregnancy. If you experience pain in your gums or haven’t seen a dentist recently, schedule a visit right away.


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WE

THIS

completely all-nature skincare

SKINCARE nyl® skincare focuses as much on what is not in their products as they do on what is, and they’ve found ways to leave the bad stuff out! Using only natural active ingredients, nyl products are free of man-made chemicals, toxins, parabens, animal products and petroleum products. Everything they make is vegan (they don’t use beeswax), never tested on animals, gluten-free, and contains organic ingredients. Starting at $18.00, www.nylskincare.com

Aztec Secret Indian

HEALING CLAY

MINNIDIP POOL

A deep pore cleansing facial, hair and body mask with 100% natural calcium bentonite clay. It’s great for facials, body wraps, clay baths, foot soaks, insect bites and more. It does not contain additives, fragrances, animal products. $6.69, www.aztec-secret.com

The First Designer Inflatable Pool Bring vacation vibes to mom! With MINNIDIP’s fun and colorful pools, you can bring the tropics straight to your backyard! MINNIDIP is the very first designer inflatable pool brand that features festive and colorful, on-trend designs, created for grownups as much as kids. $45.00, www.minnidip.com

SWEET VEGAN Hey all you chocolate lovers! If mom only chooses vegan options, we have you covered! Sweet Vegan will show you just how delicious a truffle can be without using any dairy or other animal products. Sweet Vegan chocolates come in a variety of gift box choices. You can also create your own. Priced $5.00$80.00, www.sweetvegan.nyc

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PROTECT YOURSELF with The Restroom Kit Maybe not now but soon, we’ll be back out and about. That means using public facilities again and reintroducing ourselves to harmful bacteria. When that time comes, you’ll want to have The Restroom Kit on hand. It’s an all-in-one pack providing the four most essential items needed when using an inadequate or unsanitary restroom: one patented oversized toilet seat cover, three feet of clean toilet paper, a wrapped sanitizing hand wipe, and a wrapped tush wipe. $11.00, www.therestroomkit.com


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QUESTIONS

Q. What happens when you

LET THE DOGS OUT?

The short answer is...

ALLERGIES But to elaborate a little more, we asked Lakeshore Animal Clinic Veterinarian Dr. Parker a few questions. Below are the results of that Q&A.

Q

Can dogs have outdoor allergies and how are they affected?

Yes, I see many canine patients affected with outdoor allergies. Some dogs have only seasonal problems, but I have many patients that struggle all year long here in north Texas. A dog affected with allergies can have sneezing, watery eyes and face rubbing, but they can also become very itchy all over their bodies. Sometimes they lick and chew at their feet or scratch their undersides excessively. Their skin will often become inflamed (red) and oily.

Q

What are the complications of outdoor allergies in dogs?

When a dog spends too much time scratching or licking their skin, it damages the skin surface. Under these conditions (inflamed skin and a damaged skin barrier), bacteria and yeast have the ability to thrive and lead to infection. Most of my allergy patients first come to see me when they develop these secondary skin infections.

Q

Once you have determined that a dog has allergies, how do we treat them?

Treating allergies is a two step process. I have to diagnose and treat the secondary infections often using both antibiotics and antifungal medication. More importantly, I have to manage/block the primary allergy. If I don’t manage the allergy correctly, the secondary problems always come back. We have several ways to manage allergies from over-the-counter antihistamines to veterinary prescription products. I avoid long term steroid use for my outdoor allergy patients because of the detrimental side effects. We have much safer and more effective products now. If your pet is struggling with allergies please ask your veterinary professional for help. Andrea Parker DVM Associate Veterinarian Lakeshore Animal Clinic www.lakeshoreanimalclinic.com

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BOOK SHELF

Reaching the New Normal

CORONAVIRUS MANUAL FOR PARENTS A book to help parents who are home with their kids navigating this temporary “new normal” come out the other side with a calmer home and stronger relationships. In The Coronavirus Manual for Parents, Dr. Phelan discusses: Managing scary information, How not to suffer from family claustrophobia, Child discipline during a crisis, and more! Dr. Phelan \ For Parents

A Guide to Effective Dawdling, Lollygagging and Postponing

THE ART OF PROCRASTINATION Perry, a Stanford philosopher, offers ingenious strategies to fight procrastination – and argues for what may be procrastination’s greatest gift: the chance to accomplish surprising, wonderful things by not sticking to a rigid schedule. John Perry \ For Adults

So Much Said. So little Understood.

WHEN PARENTS TEXT A collection of insanely funny texts between parents and kids, and a surprisingly affecting window into the complicated time when parents aren’t ready to let go and kids aren’t ready to be let go. Lauren Kaelin and Sophia Fraioli \ For Adults

READING TO INSPIRE The Inventor in the Pink Pajamas “If Not You, Then Who?” is introducing its first book “The Inventor in the Pink Pajamas.” Created in Dallas, the “If Not You, Then Who?” series aims to teach children about inventions and patents in everyday life and inspire them to create their own. Note, with everyone home due to these unprecedented times, utilizing quality reading time can lift spirits and help us tap into our imagination. “The Inventor in the Pink Pajamas” inspires kids to imagine their own creations. David & Emberli Pridham For Youth

FOOD FOR THE SOUL The New Spanish Table

A big, bold, 275-recipe collection packed with gorgeously colorful photographs, The New Spanish Table gets right to the heart of Spain today. It turns paella on its head – as in Basque Smoked Cheese Paella with Garlic Oil. It lavishes with sexy tapas – Smoky Fried Almonds with Sea Salt. And it signs off with desserts that show Spanish cuisine at its creative best. Anya von Bremzen \ For Cooks

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Turning Preschoolers Into Independent, Creative inkers

Call Now To Schedule a Tour!

(972) 221-3533 www.montessoriepiscopal.com

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sustainable

upgrades for better health BY KRISTI DALE

W

hen you’re on a quest to create a home environment that promotes wellness, it can be difficult to know where to begin. One easy solution is to look for small changes that improve your personal well-being while also promoting a better environment overall. Consider these sustainable projects and changes for a healthier, happier household:

RETHINK WINDOW TREATMENTS Windows can affect a home in numerous ways, both good and bad. On the upside, ambient light is a natural

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mood-boosting alternative to energy-hungry fixtures. Windows add character, and the right window treatments can play an essential role in a decorative scheme. In the winter, windows can also be natural conveyors of the sun’s heat, reducing your reliance on energy. You may also be surprised to learn that the window treatments you choose to help manage light and climate can play a big role in your home’s health and sustainability. Drapes can be difficult to clean, which means they can trap dirt, dust and other allergens that tarnish air quality. Many blinds use synthetic materials, making them less than ideal earth-conscious options.


Your best bet is bamboo or wood treatments that are certified as eco-friendly and easy to keep clean.

LESSEN THE LAUNDRY LOAD Reducing the amount of laundry you do not only saves time but is also better for the environment. Washing clothes accounts for 15-40% of the water consumption for an average family of four, according to Home Water Works, and the annual energy consumption of typical electric clothes dryers often equals the cost of running a new energy-efficient refrigerator, clothes washer and dishwasher combined. An alternative like a heated towel rack uses less energy than a standard dryer (about the same amount of electricity as a few light bulbs). Not only does an option like an Amba heated towel rack save energy and time by reducing the frequency of washing towels, it keeps them dry and free of mold and mildew between washes. Plus, wrapping up in a warm towel can help reduce joint stiffness and muscle spasms, according to research by the Johns Hopkins University School of Medicine. With 150 affordable mounted and free-standing models made from 100% recyclable, marine-grade stainless steel, and custom color options available, it can be easy to add a stylish accent to bathrooms, laundry rooms or mudrooms.

REDUCE HOUSEHOLD CHEMICALS It may seem that the stronger, the better is the best approach when it comes to fighting dirt and germs, but in fact, there are many negative health and environmental impacts from harsh cleaners. Opt instead for more natural formulas that deliver the same clean with fewer synthetic ingredients. Aside from cleaners, there are likely numerous other sources of potentially risky chemicals throughout your home, including furniture, clothing and bedding that requires dry cleaning. Products containing chemical dyes and synthetic materials are not only potential irritants, they often also carry the weight of lesser earth-friendly production practices. Linens made from natural materials may help you avoid unnecessary exposure to chemicals, and you can readily find options that help alleviate concerns about allergens and allow you to support sustainable manufacturing practices. Learn more about sustainable products and ideas for a health-conscious home at ambaproducts.com.

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to

Depr

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BY KRISTI DALE

5

tips

Fight Sleep rivation D

espite a desire for perfect sleep, Americans are not even close to getting the recommended eight hours a night, and 1 in 4 Americans believes the sleep they are getting isn’t the quality rest they want and need. “To put sleep deprivation into perspective, 37% of Americans report they have fallen asleep behind the wheel,” said Dr. Sujay Kansagra, a sleep health expert for Mattress Firm. “About 5% report falling asleep while driving on a monthly basis. Clearly, sleep deprivation is wide-spread and a risk factor for overall well-being.” With chronic sleep deprivation, the brain’s ability to maintain attention and focus continues to decline over

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time. In addition to impairing mental function, lack of sleep has been associated with a host of risks to overall health.  Prevent sleep deprivation and take charge of your mental and physical health with these tips from Kansagra:

1

NAP RESPONSIBLY When you’re feeling tired, it’s no surprise the best solution may be sleep. Some research suggests a quick power nap can actually give you a stronger boost than caffeine. However, too much rest during the day can throw off your nighttime sleep pattern. Aim for no more than 20 minutes so you don’t wake up groggy, and time your nap for the mid-point of your wake cycle (halfway between when you wake up and go to sleep).

2

LIMIT SCREEN TIME If you turn to your phone to help wind down while you’re in bed, you’re not alone, but you may be doing more harm than good. According to a survey conducted by Mattress Firm on sleep habits, the average person scrolls on his or her phone while lying in bed for more than 12 minutes before shutting down for the night. What’s more, the light from the screen serves as a stimulant, as does the digital content you’re viewing. That means you’re making it physically harder to fall asleep than if you put down your devices at least 30 minutes before bed.

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STICK TO A SLEEP SCHEDULE The average person gets less than six hours of sleep per night, according to the survey – a far

top 5 bedtime rituals

A consistent bedtime routine, including these common rituals disclosed by respondents in a Mattress Firm survey, can help ease your way toward better rest. • Reading (42%) • Watching TV (42%) • Taking vitamins (36%)

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• Taking a shower or bath (36%) • Drinking warm milk (36%)


cry from the eight hours most experts recommend. One way to buck this trend is to make it a point to turn in and wake up at the same time every day so you synchronize your sleep time with your internal clock. While eight hours is the standard, you may need to adjust up or down to find the amount sleep that lets you wake feeling rested.

4

DEVELOP A PRE-BEDTIME ROUTINE You can train your body to prepare for sleep by creating a pattern or a routine that eases you toward sleep. “Even something as simple as putting on a sleep mask each night, reading in bed for 20 minutes or practicing the same shower routine at the same time every night signals to your brain it’s time to hit the hay,” Kansagra said. “Creating a bedtime routine that lasts 20-30 minutes and sticking to that routine can make all the difference in your energy, productivity and mood.”

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FIND THE RIGHT SLEEP POSITION If you’re looking for the secret to a good night’s sleep, comfort may be the key. According to the survey, those who sleep on their backs at night are most likely to report they slept “perfectly well.” The most common sleeping position, on your side, correlates with the worst sleep reports. It may take some trial and error to find the right position that keeps your spine aligned; allows you to breathe freely; and evenly distributes your weight. Find more tips for getting better sleep at dailydoze.com.

Kids can play, explore, and learn while in our safe and secure environment. Parents can enjoy shopping, dining, running errands, house hunting, or just relaxing with peace of mind! Shops at Highland Village

1401 Shoal Creek, Suite 140 972-317-4158

Flower Mound

690 Parker Square 972-899-9332

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FUN STUFF Birthdays

AT HOME SCHOOL WORK

HAPPY BIRTHDAY Nathan \ 3 April 13

So what did your kids learn? Or what did they not learn? Take a look at some funny kids test answers we came across on mom.com.

Where was the American Declaration of Independence signed? At the bottom

Why are there rings on Saturn? Because God liked it, so he put a ring on it.

Briefly explain what hard water is. Ice

What is a fibula? A little lie

Maggie \ 7 May 5

Write Fifty three thousand in Figures Fifty three thousand in figures

In school, I think I am good at: P.E., Science and Art Allison \ 6 May 14

I think I could do better at: Splling

Name the quadrilateral. Sam

To change centimeters to meters you ___?

Bowen \ 6 May 15

Take out centi

Is the number 68 even or odd? Even

How do you know? Because I’m smart.

If your students want to submit their test answers we would love to hear from you! Email to editor@suburbanparent.com Mason \ 9 May 19

GOTTA LOVE ‘EM Over dinner the other night, my husband and I were discussing the boys height in feet. Brecken said “Brooks is 3 ft.” Then Brooks blurted out, “No Bubba, I have 2 feet.” — Heather, mom of two

Madeline \ 7 May 23

SUBMIT

Upload your Birthday Kids picture @ suburbanparent.com. Submit by 10th of the month prior to their birthday.

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WHOLESOME ENDING Health matters

CARING FOR OUR ELDERS WHILE THERE IS NO SPECIFIC NUTRITION PRESCRIPTION FOR ALZHEIMER’S DISEASE Good nutrition is still very important, so here are a few recommendations. 1. Watch and limit distractions that can interfere with food intake, (like eating with the TV on). 2. Avoid too many items on the table to prevent confusion. 3. Only serve a few (1-2) items at a time.

Need a little help with menus? Pick up one of The Dash Diet books that are highly recommended by Registered Dietitian Nutritionists. #DASH Diet, #Mediterranean Diet

Gluten Free? Think Twice. While it has become a fad to shun this protein found in wheat and barley, is it right for you? Those with a clear medical reason, like celiac disease or gluten sensitivity must go gluten free; however, it’s not the healthiest way for those that simply want to lose weight. This fad diet can lead you to miss out on important nutrients found in whole grains, which have been linked with decreasing risks of developing heart disease, obesity and some types of cancer.

MOODS AND FOODS

Did you know that an unhealthy diet can actually worsen your response to stress? Well, we can tell you that a healthy diet actually gives your body sustained energy and the nutrients it needs to recuperate, regenerate, and repair! Make breakfast important; it will set the tone for how you feel, physically and emotionally. Eat small and frequent meals throughout the day. Experts have reported that it’s better to eat five small meals a day than three large meals.

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