Healthy Tips

Bullying Prevention: 5 Tips to Encourage Parent-Child Conversation

Posted: November 28, 2018

For parents, it can sometimes seem difficult to monitor and gauge a child's emotional well-being, which is affected by a number of things that parents and children may not discuss. Having conversations around these issues is the best way to keep them in check. One issue that is of particular concern is bullying. Bullying is a big problem today - fueled even more in the age of the internet. Often, troubles with classmates are hidden from parents' view, whether they take place in the classroom, on the bus or online. 

Nearly half (47 percent) of parents confess that one of their greatest fears is that their child will be bullied, according to a survey by Planet Fitness. And while nearly one-quarter (24 percent) of parents admit their child has been the victim of bullying, only 8 percent have children that talk to them regularly about it. 

This is why it's important for parents to stay in tune to their children's behaviors and talk to them openly. If you notice your child acting differently, it may be because something is happening to them at school or a different setting. You can use your observations as an opportunity to start an important conversation about what's going on. 

"Be careful with how you perceive your child's behavior, as the way they are feeling on the inside might not be the emotion they show on the outside," says Marc Brackett, PhD, director of Yale's Center for Emotional Intelligence and lead developer of RULER, a school-based approach to teaching social emotional learning in classrooms that has been adopted by hundreds of schools and districts across the country, as well as adapted for after-school settings such as Boys & Girls Clubs. "If your child is acting out of the ordinary, for example, it's best to speak with them about their day to help you identify the root cause of their actions." 

Tips for meaningful conversation with your child 

Fostering regular, meaningful conversation with your child helps build trust so that you can hear all about their experiences, both the good and the bad, and can weigh in with your loving support. 

Share common experiences: To show empathy and help your child to understand they aren't alone, Brackett suggests that if you have ever experienced something similar to what your child is going through, such as if you were ever bullied, share that experience with your child. When you relate your experiences to your child's situation, it will encourage them to share what happened and how he or she feels about it. 

Brainstorm solutions: Ask your child what they want to do and how you can help, suggests Brackett. Come up with more than one option to deal with the situation. It's important not to dictate, but suggest solutions and encourage them to come up with their own ways of dealing with the situation. Your child needs to feel like a part of the action plan for it to work. 

Utilizing proper tools will help you, your child and even your child's school develop these action plans. PACER's National Bullying Prevention Center in partnership with Planet Fitness' Judgement Free Generation, a philanthropic initiative that aims to prevent bullying and spark a pro-kindness movement, has created Bullying Prevention 101, a free-to-download resource designed to help elementary, middle and high schools build environments defined by kindness, acceptance and inclusion (by way of teachers, counselors and other educators). Experts from PACER's National Bullying Prevention Center also suggest parents: 

Listen to kids without judgement: Let kids do the talking and follow their lead. Discuss their experiences with an open mind and open heart. Then discuss their ideas on how they want to handle the situation and let them know that you're there for them and will help no matter what. 

Be aware of being bullied and being the bully: Sometimes if a child is being bullied, they are more likely to replicate that behavior elsewhere. First, recognize that children bully for many reasons. Next, help them understand how that behavior affects others and encourage positive solutions. 

Encourage kindness: Help your child understand the importance of showing support and being kind to everyone, especially others who might be victims of bullying. Even if the crowd goes one way, it's always important to stand up for what's right. 

For more ideas about fostering positive and productive conversations with young people about bullying, as well as to access Bullying Prevention 101 resources, visit

Three Alarming Places Where Germs Are Hiding in Your Kitchen

Posted: October 17, 2018

(BPT) - Your kitchen may look clean, but here's the dirt on what's really happening. Although a quick daily clean might keep some of the bacteria at bay, it's important to remember that germs are lurking in the dark corners often overlooked! Since the kitchen tends to be where family and friends congregate, not only is it alarming to discover that things may not be as clean as you thought they were, bacteria can come in contact with the food you eat. That raises your risk of getting sick.

These are three places in the kitchen where germs like to hide, along with things you can do to clean up your act.

1. Your refrigerator 

It's true, germs can and do hang out inside your refrigerator, especially in the meat and vegetable compartments. In the NSF study, these tested positive for E.coli, salmonella or listeria 36 percent of the time. To keep food safe, discard food that's past its prime, and maintain a consistent temperature level in the fridge, ideally between 40 and 32 degrees Fahrenheit, according to the Centers for Disease Control and Prevention. You should also get in the habit of regularly cleaning refrigerator door handles and meat and vegetable drawers!

2. Your dishwashing station

Be honest. How long has that kitchen towel been hanging on that loop by the kitchen sink? A week? A month? Can't remember? If you're not careful about how often you wash your towels, your kitchen rags could become a breeding ground for dangerous, stomach-sickening germs. According to researchers from the University of Mauritius, towels can develop some nasty bacteria - the kind that causes foodborne illnesses - when they're used for a full month. Yuck! And don't forget the kitchen sink sponge. Other research suggests this so-called cleaning tool harbors some of the nastiest germs, with three-quarters of them contaminated with coliform bacteria, according to a study completed by NSF International.

To keep things cleaner, get into the habit of grabbing a clean towel every few days. Sponges should not be used for longer than two weeks.

3. Your food prep surfaces 

Whether you're making your lunchtime sandwich or chopping veggies for dinner, don't be deceived by the spotless appearance of your countertops, sinks and cutting boards. The NSF study discovered that fecal coliform has a presence on these surfaces - 45 percent of kitchen sinks, 32 percent of countertops and 18 percent of cutting boards. Even if these are wiped or rinsed daily, it's important to take the extra step to keep bacteria from lingering on these surfaces where they can contaminate your food. Before you gather your ingredients, wash all meal prep areas with hot, soapy water.

Now that you know what to do to combat hidden bacteria lurking in your kitchen, you can prepare meals and feed your family with much greater peace of mind.

30-Minute Mediterranean Meals with Grapes

Posted: September 16, 2018

(BPT) - With the onset of fall, new schedules and an invigorating pace, eating nourishing meals is an important way to keep up energy levels. With few having the time to devote to cooking an elaborate meal, a collection of delicious and dependable 30-minute recipes for a quick but satisfying meal can be handy. What else keeps things simple? Having fresh staples such as California table grapes on hand helps brighten up any recipe and fuel up after activities.

Mediterranean ingredients and flavors create dishes that nicely bridge the gap between summer and fall — they’re refreshing, colorful and filled with fruits and vegetables. Quinoa Tabbouleh Salad with Grapes offers a fresh twist on the Middle Eastern classic, replacing the traditional bulgur with quinoa, and using grapes in place of tomatoes. The result? An approachable and modern salad that works as well for a quick dinner as it does for a brown bag lunch the next day. Pair with grilled chicken or fish, or simply add chickpeas or kidney beans for a heartier meatless entree.

With Mediterranean Pizza, there is no need to fuss with dough because whole-wheat naan, an Indian flatbread, makes the perfect crust. Simply top with cumin and paprika-seasoned ground lamb, bake it, and then finish with a lightly dressed grape and red onion combination that perfectly complements the flavors in the meat. Pita or flatbread can take the place of naan, and lamb can be replaced by ground beef or turkey as desired.

Finally, when it’s time to decorate the table, create a simple but stunning centerpiece with gorgeous black, red and green California grapes. Add fall leaves, mini pumpkins and gourds if desired.

For more ideas, visit

Mediterranean Pizza

Prep time: 15 minutes; Cook time: 15 minutes

Yield: Serves 4


1 1/2 cups halved red California grapes

2 tablespoons lightly chopped Italian parsley leaves

1/4 cup slivered red onion

1 tablespoon lemon juice

3 tablespoons extra-virgin olive oil (divided) plus additional for drizzling

Pinch of salt

Freshly ground black pepper to taste

1 garlic clove, minced

1/2 pound ground lamb, beef, or dark meat turkey

1 tablespoon tomato paste

1/2 teaspoon ground cumin

1/2 teaspoon ground paprika

Pinch cayenne

2 whole-wheat naans (about 4.4 ounces each)


Heat oven to 475 F. In a large bowl combine the grapes, parsley leaves, red onion, lemon juice and 1 tablespoon olive oil. Season with salt and pepper and set aside.

In a large skillet heat 1 tablespoon oil. Add the garlic and meat, and cook until browned, 2-3 minutes. Stir in the tomato paste, cumin, paprika and cayenne.

Place naans on parchment-lined baking sheets, brush with the remaining 1 tablespoon olive oil and spread the meat mixture on the naans. Bake until each naan is browned and lightly crisp, 8-10 minutes. Top with grape mixture and drizzle with additional olive oil if desired. Cut in pieces and serve.

Nutritional analysis per serving: Calories 430; protein 16 g; carbohydrate 43 g; fat 22 g (46 percent calories from fat); saturated fat 6 g (13 percent calories from saturated fat); cholesterol 40 mg; sodium 330 mg; fiber 4 g.

Quinoa Tabbouleh Salad with Grapes

Prep time: 15 minutes; Cook time: 15 minutes

Yield: Serves 6


1 1/2 cups water

3/4 cup quinoa, rinsed

3/4 cup halved red California grapes

3/4 cup halved green California grapes

2 cups diced English cucumber

2/3 cup chopped flat leaf parsley

1/2 cup chopped dill

1/4 cup chopped mint

2 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

1 teaspoon lemon zest

1/4 teaspoon salt

Freshly ground pepper to taste


In a medium-sized saucepan, bring the water to a boil and add the quinoa; reduce the heat and simmer until quinoa is tender, about 10 to 12 minutes. Drain any excess water, then fluff the quinoa and transfer it onto a baking sheet to cool for 10 minutes. In a medium bowl, combine the grapes, cucumber, parsley, dill, mint, olive oil, lemon juice and zest, salt and pepper. Gently fold the cooled quinoa into the grape mixture and serve.

Nutritional analysis per serving: Calories 160; protein 5 g; carbohydrate 23 g; fat 6 g (34 percent calories from fat); saturated fat 1 g (6 percent calories from saturated fat); cholesterol 0 mg; sodium 78 mg; fiber 3 g.

7 Healthy, Kid-Approved Lunchbox Ideas

Posted: August 30, 2018

(BPT) - Kids' school days are packed with learning, laughing and lots of fun. To get the most out their time in class, it's important their bodies and minds are properly fueled. Packing a healthy lunch is on of the easiest ways parents can support their child's education during the day while they can't be there. Healthy foods keep distracting hunger pangs at bay while providing important nutrients to support focus and learning.

Many traditional healthy foods aren't necessarily kid-friendly, which leaves moms and dads wondering how to pack a wholesome lunch that will actually get eaten. Fortunately, a little creative thinking and a few simple lunchbox tricks can help you create tasty meals that will fuel your kids throughout the school day. Consider these seven smart ideas and be inspired to create your own kid-approved combinations.

Think outside the loaf: Sandwiches are a lunchbox staple, but that doesn't mean you're limited to two pieces of bread. To add variety and boost nutrient intake, incorporate fun variations. For example, use whole-grain tortillas to create wraps, or, go one step further and cut up the rolls for bite-size "sushi" that makes it fun for lunching. Another idea: use whole-wheat waffles as the sandwich ends and fill with peanut butter and banana or cream cheese and apples.

Colorful creations: Ever notice how everything associated with kids has tons of color? Children are attracted to vivid hues and you can use this to your advantage when you pack lunches. Put a rainbow in every lunch by packing colorful produce such as green cucumber, cherry tomatoes, purple plums, orange carrots and yellow peppers. You'll keep things visually stimulating and the various colors of fresh foods mean they are getting a variety of vitamins and minerals.

Fantastic freeze-dried fruit: Fresh fruit isn't always an option and that's when delicious Crispy Fruit freeze-dried snacks from Crispy Green can save the day. The perfect complement to any healthy lunch or the ideal lightweight portable snack, Crispy Fruit comes in many single-serving varieties to keep lunchboxes interesting, including banana, apple, pineapple and pear. You can feel good about giving your kids a snack that is 100 percent fruit, non-GMO and allergen-free with no additives or sugar added.

Breakfast for lunch: Is it backwards day? No, but you can get a little crazy by shaking things up when you pack breakfast foods for lunch. Kids will grin with joy as they open their pack to see their favorite whole grain cereal with a side of milk, or muffins with secret healthy ingredients like fruit or shredded veggies. You might even consider your child's favorite breakfast sandwich or a yogurt parfait as a wholesome lunch option.

Slurp up soup: Cold lunch doesn't necessarily need to be cold. Get a reusable insulated container and get ready to delight those kid's taste buds with vitamin-rich soup. Whether you choose a hearty alphabet soup bought from the store or decide to make a batch at home, look for options packed with different vegetables and limited salt. Simply heat up in the morning and it will be ready and waiting come lunch time. Warm soup satisfies the stomach while warming the heart.

Dip and munch: If you have a hesitant kid who is known to snub their nose at fruits and veggies, consider making eating more fun by packing a side of dip. Children adore the act of dipping and it makes eating a fun, interactive activity. A little yogurt will encourage kids to gobble up fruits like orange wedges, apple slices or halved strawberries. Low-fat salad dressing or hummus is the perfect pairing for veggie straws including carrots, celery or sweet peppers.

Protein pick-me-up: Protein helps kids feel fuller for longer, getting them through those lengthy school days. It's important to pack a protein source in lunch, but meats aren't your only option. Eggs are high in protein, so try hard-boiled or scrambled and pack in an insulated container. Other kid-friendly foods high in protein include cottage cheese, Greek yogurt, beans and many nuts or nut butters.

You are what you eat, so it's important to choose your children's foods wisely. For more tips about packing wholesome lunches and living a healthy family lifestyle, visit or

5 tips to keep allergy sufferers from dreading spring

Posted: April 27, 2018

(BPT) - From flowers poking through the ground to ditching heavy winter parkas, it's easy to look forward to spring. Unless, of course, you have allergies. Then, the path to warmer weather and additional daylight could be marked with watery eyes, sneezing and a runny nose. Makes it hard to be excited, right?

It doesn't have to.

While spring carries its own concerns for allergy sufferers everywhere, there is relief. Now is the perfect time to set plans in place to help ease your allergy symptoms before they begin.

"People think they're doing everything they can to battle spring allergies," says allergist Bradley Chipps, MD, president of the American College of Allergy, Asthma and Immunology (ACAAI). "But many still find themselves under siege from pollen and other allergens that appear once the weather starts to warm up. What they don't realize is that by following a few simple rules they can make life a lot more pleasant, and their allergies more bearable."

As you start your spring allergy planning, keep these five tips from ACAAI in mind. Use them and your spring will be filled with flowers and breezes, not coughing and sneezes.

1. It may not only be allergies. In some cases the symptoms you are experiencing may not be caused by allergies alone but by another complication such as asthma. Research shows two-thirds of people with asthma also suffer from allergies, making symptoms worse during the spring season. If your symptoms include a persistent cough or feeling winded quickly, asthma could be the cause of your trouble. If this sounds familiar, consult your allergist. Your allergist can help identify the source of your asthma and help treat your allergies to manage your symptoms.

2. Take a deep dive for spring cleaning. Spring cleaning is a must for many people, but if you suffer from allergies, it's even more important. Clearing dust and cobwebs can ease your sneezing, but for better results, roll up your sleeves and give your home a deep scrub. A thorough cleaning can eliminate allergens such as dust mites and mold, and clear the air.

3. Start your relief early on. Don't wait for your eyes to begin watering before taking your allergy medicine. Start your medications at least two weeks before the season begins, and they will already be in your system when you really need it.

4. Clean your air effectively. When looking for support to clean the air in your home, don't choose an ionic air filter. These filters require more airflow to operate properly than most homes are able to provide. Instead choose a HEPA room air cleaner rated with a Clean Air Delivery Rate. If you have central air, change your filters every three months and use filters with a MERV rating of 11 or 12 to keep your air as clean as possible.

5. Resist the urge to breathe in fresh air. After months cooped up indoors, you want a fresh breeze, but before you open your windows, beware. Opening windows allows pollen and other debris into your home where they can settle in your carpet or upholstery. As hard as it can be, you're better off keeping your windows closed during peak allergy season. Use your air conditioning to regulate your home's temperature instead.

For people with allergies, spring's annual arrival feels like a mixed blessing. By using the tips above, you can ensure that you have everything you need to make spring great. And you'll do so with less of the coughing and sneezing that can go with it.

Healthy and at home: 5 ways to prevent a life-changing fall

Posted: March 18, 2018

Home sweet home: 5 ways to avoid a life-changing fall 

(BPT) - Most of us who are aging hope to live comfortably and self-sufficiently at home well into our golden years. And, of course, we wish the same for our parents.

The good news is advancements in healthcare and other technology are increasingly allowing aging Americans to live longer at home. The bad news is many are unable to continue to do so once they take a serious fall at home, injuring their hips, heads or other body parts. That's an all-too-common problem: One in four Americans age 65 and older fall each year, and falling once doubles their chances of falling again, according to the Centers for Disease Control and Prevention (CDC). Falls also are the number one cause of fatal and nonfatal injuries among older adults.

"We treat many older patients who lived happily and productively at home until they tripped and broke a hip," notes orthopedic trauma surgeon and American Academy of Orthopedic Surgeons (AAOS) spokesperson Lisa Canada, MD. "A broken hip or other fall-related injuries make it difficult for people to live at home again without assistance of some kind and loss of independence. With a little foresight and planning, many of these injuries could be prevented."

Several steps can be taken to prevent debilitating falls from ever taking place. Consider how the following tips may help you or your loved ones hold on to the comforts of home for a longer period of time:

* Recognize your risk. A number of health issues can make you or your parents more prone to falling, ranging from arthritis to neurological conditions to vision or hearing loss. Various medications, the use of alcohol or simple dehydration may also affect your ability to safely navigate your surroundings. But the more you're aware of such possible hindrances, the more you can plan for them.

* Optimize your health. Take responsibility for staying as healthy and fit as possible by remaining active, drinking enough water, limiting alcohol, avoiding smoking and eating a healthy diet with plenty of calcium and vitamin D. Annual physicals, eye exams and bone density tests are recommended. Make exercise a priority, and choose something that you enjoy to maintain your bone health and coordination.

* Fall-proof your home. Walk through your home and that of your parents to identify and fix possible hindrances such as slippery surfaces, inadequate lighting, cluttered pathways, unsecured rugs, electric cords, loose flooring, etc. Consider installing grab bars in the shower, securing loose rugs with slip-resistant backings and installing bright motion-detector lights. You also might move clothes, kitchenware and other everyday gear within easier reach. The AAOS and Orthopedic Trauma Association offer additional tips in this Falls Awareness and Prevention Guide.

* Wear the right shoes. Limit footwear to well-fitting, low-heeled shoes or slippers with rubber or other non-skid soles. Also watch for untied shoelaces.

* Maintain an action plan. If you live alone, have someone check on you daily. If you do fall, you may avoid further injury by using your arms to protect your head instead of trying to break your fall. If possible, fall on your side or buttocks and roll slightly. If you can't get up after bracing yourself on a wall or furniture, call a friend, relative or 911 for help. Finally, consider wearing a medical alert device 24-7; you never know where and when you'll need emergency help, and your cell phone may not always be available.

Many aging Americans are able to enjoy long, productive lives in their own homes instead of turning to other accommodations. Increase your chances of making that happen for you and your parents by taking steps to plan for and avoid an injury-producing fall. Find more tips at

5 Ways to Stay Healthy During Flu Season

Posted: February 7, 2018
By: Norburg Chiropractic

With flu season in full swing, here are a few tips to help keep you healthy. However, if you do begin to experience symptoms of the flu, please see your doctor.


  1. Give your body every advantage for fighting off the flu by getting enough sleep every night. It is recommended that adults get 7-9 hours of sleep per day. Studies show that a lack of sleep can leave your body more susceptible to a virus if you are exposed.

  2. Stay hydrated and fueled with good nutrition. Nutrient dense whole foods like leafy greens and lean meats like grass-fed beef and salmon provide high levels of vitamin A, C, Zinc and magnesium. Fresh fruits and citrus provide lots of vitamin C. Drink up! Fresh fruit juice, bone broth, and herbal teas are all great ways to add immune- boosting nutrients to your daily routine. Drink plenty of water. A good rule of thumb is to drink ½ to 1 ounce of water per pound of body weight.

  3. Limit your exposure. Wash hands regularly and avoid touching your eyes, nose and mouth. If you are sharing your home or workspace with someone who is sick, wipe down shared surfaces frequently.

  4. Treat your senses with aromatherapy. Thyme, Rosemary, Clove and Cinnamon are excellent essential oils for cleansing the air when used in a diffuser. Peppermint, Eucalyptus, Tea Tree, Lemon and Chamomile support respiratory health and can help fight symptoms of cold and flu. Lavender relieves stress, fatigue and headache.

  5. Add some Elderberry syrup to your daily routine. Elderberry has been used for medicine since Hippocrates and recent scientific research has provided evidence for many of the early claims, including immune-boosting properties.

Focus on Fun: 5 Easy Tips for a Relaxed Thanksgiving

Posted: November 13, 2017


(BPT) - While Thanksgiving is supposed to be a heartwarming time for appreciating family and friends, it’s no secret the traditionally food-filled holiday can be less than relaxing for those making the preparations.

In fact, studies show 71 percent of Americans feel stressed rather than overjoyed at some point during the holiday season. But psychologists say a key element in warding off that stress is to identify what’s likely to test your nerves, then make plans to work around it.

“From conflict with family to endless pressure to conform to a mythical 'ideal' approach to the holidays, many people find themselves overwhelmed at the holidays,” writes psychiatry professor Dr. Joel L. Young in Psychology Today. “If you're among their number, you're not alone. Changing the way you approach this stressful season can help you move past the chaos and pressure.”

Think about how the following suggestions can keep your Thanksgiving more joyous than jumbled.

Keep it real. Examine whether you have unrealistic expectations about how the holiday should be spent, what it should represent and how guests should behave. Instead of focusing on what it “should be,” appreciate it for what it is. You’re dealing with human beings with human emotions, and as such you can’t expect everyone to bond like glue and equally appreciate each aspect of the celebration.

Begone, bothersome meal prep. Entertaining can be challenging enough without feeling obligated to whip up a delicious meal from scratch. Make the holidays easier and less stressful on the entire family this year; that means no recipe hunting, no ingredient shopping and no worries about roasting that whole turkey to plump perfection (the No. 1 Thanksgiving stress inducer). Order ahead and pick up traditional holiday favorites like entrees, sides and pies from the Holiday Experts at Boston Market in-restaurant on or before Thanksgiving; have dinner catered; or even have a complete Thanksgiving meal delivered to your doorstep in time for the holiday, featuring whole roasted turkey, boneless ham or roasted turkey breast. Forget something at the last minute? Boston Market restaurants are also open on Thanksgiving Day for any holiday revelers with a taste for a Family Meal, whole pies or hot side dishes.

Start a new tradition. Thanksgiving can be exhausting, so it’s the perfect opportunity to commit to taking some time for yourself before your company arrives. Whether you take a walk around the block peacefully by yourself or enjoy a cup of coffee while watching the parade in bed, carving out a little extra time to focus on yourself can ensure you start the day, and holiday, on your terms.

* Fire up, Team Thanksgiving! The holiday should be a group effort, not an overwhelming chore for one or two people. Politely and cheerfully assign a serving crew, a clean-up crew and an entertainment committee, or perhaps ask guests to bring drinks, desserts or late-night snacks. When it comes to cleaning beforehand, you might also consider hiring younger family members seeking holiday spending money.

It’s all about the fun. Post-feast, laying around watching the big game may be just the ticket. But great memories and/or traditions are more likely to be made if group activities are available. Consider playing board games or cards, watching meaningful movies, staging family sporting events, crafting, having a musical jam session or making and decorating holiday cookies together.

7 Tips for Fibromyalgia Relief

Posted: November 13, 2017
By: Norburg Chiropractic


Maintaining flexibility and an active lifestyle can greatly benefit patients suffering from fibromyalgia. Here are some simple tips to help ease symptoms of fibromyalgia.

  1. Exercise. According to the National Institute of Arhritis and Musculoskeletal and Skin Diseases, exercising regularly is one of the most effective ways to treat fibromyalgia. Walking is considered one of the best exercises for fibromyalgia sufferers as it safely increases oxygen levels in muscles and decreases pain and stiffness. Exercising in a pool is also a safe and effective way to receive the same benefits.

  2. Stretch. Gentle stretching and relaxation exercises can greatly benefit fibromyalgia patients. Take care to move gently, never stretch to the point of pain, and hold stretches for one minute to receive the greatest benefit.

  3. Strengthen. Strength training can reduce pain and improve overall fitness. Keep the intensity low and start off light. As little as one to three pounds can make an impact by reducing pain and tender points and reducing depression.

  4. Nurish. Eat a well-balanced diet thats aimed at energy. Avoid sweets which provide only a quick energy boost followed by a crash. Instead combine proteins or fats with carbohydrates. Choose fresh, whole foods that are high in fiber. Good sources include: avocado, broccoli, beans, tofu, oatmeal, dark leafy greens and almonds.

  5. Magnesium. Low magnesium is often associated with symptoms of fibromyalgia. Eat magnesium rich foods and relax in an Epsom salt bath a few times per week to increase magnesium levels.

  6. Massage. Massage therapy can improve chronic pain and fibromyalgia symptoms. Deep relaxation reduces stress, pain, and muscle tension.

  7. Essential Oils. Essential oils can have many benefits and can be diffused for aromatherapy or added to the bath. Lavender can serve many purposes for pain, inflammation, relaxation and headache relief. Peppermint is good for fighting fatigue, improving circulation and pain relief. For stress relief, try frankincense, ylang ylang, or bergamot.

How much juice should kids drink? What you need to know about juice and serving size

Posted: October 15, 2017

(BPT) - Selecting beverages for your children can be tricky. What should they be drinking and how much should they drink? Dr. Lisa Thornton, pediatrician and mother, breaks down new juice guidelines from the American Academy of Pediatrics (AAP) and answers questions about 100 percent juice in the diet.

My kids like to drink juice, but I don’t know how much to serve them. Do you have any suggestions?

Like the whole fruit it is squeezed from, 100 percent juice is both delicious and nutritious. It is filled with important vitamins and minerals like potassium, folate and vitamin C, which make it a great beverage to serve your children. A serving of 100 percent juice is also a good option to help children meet their daily fruit serving recommendations.

In regards to portion size, follow the guidelines from the American Academy of Pediatrics (AAP). Children ages 1-3 can have up to 4 ounces of juice a day, kids ages 4-6 can drink up to 6 ounces a day and children 7 and older can have up to 8 ounces per day. These new guidelines were put into place to help parents manage their children’s intake.

Should I be worried about juice and weight gain? 

Balance is the key to good health for people of all ages, from age 1 to 100. Guidelines and recommendations are put into place by experts at the American Academy of Pediatrics and the United States Department of Agriculture (USDA) to help guide you to make the best decisions about the foods and beverages you serve to your family.

Scientific studies that analyzed the juice consumption of children and adults found that when juice is consumed in appropriate amounts, there is no association between drinking juice and obesity. If you are worried about the impact of individual foods on your child’s weight, consult with a professional, such as a nutritionist or pediatrician.

Does drinking juice impact fruit consumption? I’m concerned that if I serve my children juice, they will be less likely to eat fruit.

Actually, nutrition research shows just the opposite. Children who drink juice tend to have overall better quality diets than those who do not drink juice. This means they eat more whole fruit, less saturated fats and have less added sugar in their diet.

Drinking juice shouldn’t replace eating whole fruit in the diet; it should complement it. According to the U.S. Dietary Guidelines, 100 percent juice is part of the fruit group, which consists of all forms of fruit — fresh, frozen, canned, dried and 100 percent juice. More than 75 percent of Americans do not eat the recommended amount of fruit; one serving of fruit juice can help to supplement your family’s intake.

Making decisions about what to feed your family shouldn’t be stressful or difficult. Consult with your physician, pediatrician or nutritionist if you are confused about what foods and beverages you should be serving your loved ones. For more information about 100 percent juice and how it fits into an overall balanced diet, visit Juice Central. Juice Central is your source for the latest information about juice, including healthy lifestyle tips, recipes and nutrition science.