Author: sspcobb

Summer Solutions For a Healthier Family – Part 1: Just How Much is a Serving Anyway?

The USDA created MyPlate to assist individuals and families in finding their own healthy eating style in order to build and incorporate that habit throughout a lifetime. CHOA’s Strong For Life has similar philosophies and guidelines. Both have recommendations for the number of fruits, veggies, grains, proteins, dairy, and fats & oils each person each person should consume each day. This recommendation can get very confusing with children, depending on the age of the child. The NUMBER of servings per day generally never change: 6 servings of breads & starches; 5 servings of fruits & veggies; 3 servings of dairy; 3 servings of meat/protein; and fats, oils, & sweets sparingly. However; the SIZE of the servings themselves change depending on the age, gender, and activity level of the child. Below is a tool to help you get started towards a healthier family. Compiled from the above two programs, along with “Quick Meals for Healthy Kids and Busy Parents”, it is not all inclusive, but rather meant to serve as a quick guide for serving sizes based on current guidelines.

Serving Size Chart

Articles

Testimonials

Love Dr. Kim! One of the most genuine and thorough doctors I know. I have absolute trust in him when it comes to my children's health.
- Elizabeth Q.

The entire staff is just awesome, kind, honest, helpful. It is always a great experience even with sick kiddos!
- Marlo M.

Wonderful practice, wonderful providers, wonderful office staff! Knowledgeable, loving, and kind!
- Vanessa M.

Summer Solutions for a Healthier Family – Part 2: Smart Summertime Snacking

Summer’s here and the kids are spending more time at home. That means that they are spending more time hitting the pantry for snacks. There is no better time than NOW to toss out the junk food and forever change snacking habits at your house so that your children learn to make healthier choices for a lifetime! Children who learn good habits at a young age are likely to continue to follow those good habits once they are old enough to make choices for themselves. So your challenge begins now: Get rid of the salty and sweet treats that are empty calories without nutritional value and replace them with a fresh fruit basket packed full of vitamins and minerals! Below is a list of seven nutritionally-balanced snack options that will jump-start your journey for a healthier family!

Day 1: Chicken wrap on whole wheat tortilla with 1 serving of swiss/provolone cheese and 1 serving of blueberries

Day 2:  Sargento Balanced Break To-Go snack and 1 serving of orange

Day 3:  1 serving of Colby-jack cheese; 1 serving almonds/walnuts; 1 serving of whole wheat crackers

Day 4: 1-2 ounces of cold-cut meat on whole wheat tortilla with spicy mustard; 1 serving of popcorn; 1 serving pear/peach

Day 5:  1 serving hard-boiled egg; 1 serving yogurt with 1 Tbsp granola; 1 serving grapes

Day 6: 1 apple cut into slices spread with 2 Tbsp peanut butter and 2 Tbsp granola

Day 7: 1 serving of carrot sticks with ¼ cup low-fat ranch dressing and 1 serving almonds/walnuts

Enjoy!!!

Keep checking us out for recipes for healthy appetizers and snacks.

Healthy Summer Snacking: Chocolate Chip Yogurt Cookies

Ingredients:

  • ½ cup sugar
  • ½ cup firmly packed brown sugar
  • ½ cup butter
  • ½ cup yogurt
  • 1 ½ teaspoon vanilla
  • ¾ cups all-purpose flour
  • 1 cup whole wheat flour
  • ½ baking soda
  • ½ cup chocolate chips

Instructions:

  1. Pre-heat oven 375 degrees
  2. In a large bowl combine sugar, brown sugar and butter; beat until light and fluffy
  3. Add yogurt and vanilla; blend well. Stir in flour and baking soda; mix well. Stir in chocolate chips
  4. Drop dough by rounded teaspoonfuls 2 inches apart onto un-greased cookie sheets. Bake at 375 degrees for 8-12 minutes or until light and golden brown
  5. Cool for 1 minute and remove from cookie sheet

Healthy Summer Snacking: Yogurt Pops from USDA

Ingredients:

  • 6 ounces low-fat/greek yogurt (plain)
  • ¾ cups favorite fresh fruit juice

Instructions:

  1. Place the yogurt and juice in a bowl
  2. Stir together well
  3. Pour the mixture into small paper cup
  4. Stick a popsicle stick in the center of the mixture in the cup
  5. Place the cups in the freezer for 4-6 hours

*Options for great flavor mixes for your pops:

  • Lemon yogurt with orange juice
  • Vanilla yogurt with raspberry juice

Managing Stress as a Teenager

According to a study conducted by the American Pediatrics Association (APA), teenage stress is real and exceptionally common among teens. As a matter of fact, the top stressor for teens is school, followed by post-graduation decisions and going to a good college. If this stress isn’t handled effectively, it can have lasting negative effects on your child’s health, including: anxiety, weakened immune system, high blood pressure, heart disease, obesity, and teenage depression. Continue reading for a few helpful ways your teen can manage their stress.

Get Sufficient Sleep

Between extracurricular activities, homework, and hanging out with friends, adolescents are notorious for not getting enough sleep, which may minimize their ability to cope with stress. While the average amount of sleep teenagers get is between 7 and 7 ¼ hours, they actually need 9 ¼ hours of sleep every night. In order to maximize the amount of sleep your teen or adolescent gets, they should:

  • Avoid drinking caffeine late in the day.
  • Cut back on the amount of smartphone and TV time late in the evening.
  • Reduce the amount of stimulating activities when it gets close to bedtime.

Get Physical Activity

In any case, physical activity is one of the most effective ways to destress. Playing basketball, soccer, walking, skateboarding, and yoga are a few of the many activities your teen can engage in to get active. The most effective physical activities are the ones that offer social stimulation.

Create a Healthy Balance

Although homework and school is extremely important, your teen should not have to sacrifice other aspects of their life. It’s equally as important to ensure your teen has a healthy school-life balance. As they plan their week, suggest they leave space for having fun. During this time, it’s imperative to focus on having fun, not on homework or school work.

Contact Stepping Stone Pediatric for Healthy Lifestyle Choices

While stress is a normal part of life, it’s more important to equip your child with the right tools for dealing with it. By effectively managing and dealing with their stress, your teen will have a more positive outlook on their well-being and life.

Contact Stepping Stone Pediatrics in the Kennesaw and Acworth today to learn more about solutions for managing teenage stress by calling 770-515-9000.

Traveling Tips for Asthma & Allergy Patients

Whether you are traveling by air, sea, or land, it’s imperative you take the proper precautions to prevent an asthma attack or an allergic reaction. Before your trip, it’s best to schedule a checkup with Stepping Stone Pediatrics to discuss your travel plans. Make sure to ask a medical professional about any special steps you can take to prevent your child from having a flair up. In the meantime, use the following tips to keep your child’s asthma and allergy symptoms in check while you are on vacation.

Hotel Accommodations

When booking your hotel, always choose a non-smoking room. Even if you are not actively smoking in the room, the remaining residue can be enough to trigger an allergic reaction or asthma attack. You should also book rooms away from the pool because the lingering smoke from cigarettes or open grills can drift up to your room and cause complications with your child. Request a non-pet room to reduce the amount of pet dander and other allergens circulating in the room.

You can take your precautions one step further by asking about allergy-friendly rooms. Many hotels now offer hypoallergenic pillow encasings, mattresses, and cleaning products that help to remove irritants and harmful allergens from the guestroom. If the room doesn’t have an air-purifier, it’s a great practice to carry one along to improve your child’s air quality.

Traveling by Car, Van, or Truck

If you are driving your own vehicle, ensure your cabin air filter is changed on a regular basis. The cabin air filter is designed to capture pollen, dirt, and dust from your vehicle’s HVAC system. However, the cabin filter’s ability to achieve these goals are greatly diminished if the filter is dirty. You can also give the inside of your vehicle a thorough cleaning before your trip.

Since most plants release their pollen at sunrise, it’s best to travel during the early morning or late evening hours. During these hours, the air quality is better and traffic is lighter, which means less smog and vehicle emissions. In either case, you should always use your air conditioning on recycle, so the outside air doesn’t come in.

Traveling by Trains and Planes

Airports and train stations are loaded with bacteria and other harmful particles. If you or your child has food allergies, ask for special accommodations when you make your reservations and when you board. If the plane or train doesn’t offer allergen-free meals, you should pack your own.

Before your trip, make sure your child has sufficient medicine refills on hand. Always pack emergency epinephrine auto-injectors and bronchodilator inhalers in your carry-on luggage. Keep these medicines on you instead of storing them in the overhead bin. You should also make sure your child drinks plenty of water because the dry air on planes and trains can aggravate allergy and asthma symptoms. If other passengers have pets, request seating as far away from them as possible.

Contact Stepping Stone Pediatrics in Kennesaw/Acworth

Allergic reactions and asthma flares can happen without warning, which can add stress to a time meant for relaxation. The best defense against the unexpected is preparation. Make sure you take all of the necessary steps to ensure you are prepared, and your child is safe.

Contact Stepping Stone Pediatrics today by calling 770-515-9000 for more traveling tips for asthma and allergy patients.

5 Ways to Get Your Kids Eating Healthier

As an adult, there are probably several foods you would prefer to avoid. However, kids take the cake when it comes to picky eating. Most kids have food aversions that make mealtimes a struggle, especially when it comes to nutrient-rich vegetables and fruit. Even so, it’s important that at least half of your child’s plate is comprised of fruit and vegetables.

Get Your Kids Involved

Your kids are much more likely to eat healthy food when they play an active role in choosing what they eat. Get your kids involved in grocery shopping and food preparation to make them feel more empowered. At the same time, it will be a positive learning experience. Regardless of your child’s age, you can:

  • Ask your toddler to choose their favorite red fruit at the grocery store.
  • Get your 7-year old involved with choosing side choices and entree.
  • Allow your adolescents and teens to prepare one meal a week.

In any case, the more involved your child is in the planning process, the more eager they will be to try new, healthier foods.

Be the Difference You Want to See

One of the most important ways to get your kids to eat healthier is for you to eat healthier. Your kids may have a difficult time buying into a healthy meal plan if they see you consuming junk foods and soda. Make sure you eat a wide variety of healthy foods, consume at least five fruits and veggies every day, and try new things. Although your kids may not eat exactly what you eat, they will notice your healthy eating habits and be more inclined to follow.

Certain Foods Are Best Paired with Creativity 

When it comes to food preparation, the more variety the better. Just because your child may not like sweet potatoes the first time around doesn’t mean you can’t prepare them a different way next time.

In addition to the way you prepare veggies, pairings are important. For instance, if your child doesn’t like bananas, but loves peanut butter; you can offer them a slice of banana with peanut butter on it. You can also introduce new healthy foods by pairing them with meals your child already loves.

Try the One-Bite Rule

Younger children are notorious for looking at a food, such as broccoli, and instantly exclaiming “I don’t like it”. The one-bite rule is a simple concept that works amazingly well on younger children. Encourage your child to at least try one bite of the food before they determine they do not like it. Most research suggests the more your child experiences a particular food, the more likely they will get used to it and enjoy the taste.

Don’t Push Too Hard and Always Praise Success

Once you initiate the one-bite rule, it’s important to avoid forcing them to finish the entire plate. Fighting, punishments, and conflicts will create a negative association with meal time for your child. At the same time, the more discomfort and pressure you associate with a particular food, the more your kid will dislike it. It’s best to use positive reinforcement instead of negative pushing.

Contact Stepping Stone Pediatrics

Implement a vibrant mix of nutrient-rich fruits and vegetables in your child’s diet to promote healthy mental and physical growth. The practitioners at Stepping Stone Pediatrics bring a wealth of experience helping parents make healthy lifestyle choices for their children.

Contact Stepping Stone Pediatrics today by calling 770-515-9000 to schedule an appointment or speak to one of our pediatric nutrition specialists.

Introducing the Healthy Lifestyles Clinic at Stepping Stone Pediatrics…. Where Small Changes Lead to Huge Impacts (Part 1)

When many of you who are reading this right now were kids, family meals were detailed and time-consuming events. Mealtime culminated with the entire family gathered around the dinner table (yes, all at the same time!), for a leisurely meal and conversation about the day’s events and current politics (boy, wouldn’t we have a lot to talk about today)!

I know! I know! Not anymore. Times have certainly changed. There is no more leisurely time at home. But the need for healthy meals for the family has not changed and the waistlines and health of Americans reflect that. Today 1 in 3 children and adolescents are overweight or obese. That rate has tripled from a generation ago and Georgia has the tenth highest obesity rate in the nation (that’s more than a 1 in 3 rate)! Achieving a healthy lifestyle has never been more important than now. So how in the world are we supposed to get it all done? Both parents are working, many times splitting the day with work shifts (day and night). We struggle to balance work, family, carpooling, errands, and kid’s schedules! We do this often at the expense of meal planning, meal preparing, and family time. Healthful meals ARE a priority for all of us, but planning time just isn’t available, and it gets lost in the shuffle of everyday tasks of life.

Our Healthy Lifestyles Clinic for families can help. Tanya Wilcox, one of our Certified Pediatric Nurse Practitioners, has had a special interest in this area and years of experience and specialized training to help our patients and their families address this issue. She explains it best:

“I feel that it is so important to integrate current evidence-based medicine and decision making, while also acknowledging the critical role of individual circumstances within EACH family to achieve the best outcomes for them and their children! Using current guidelines from CHOA’s Strong For Life program as well as national guidelines which include My Healthy Plate, I work with families collaboratively to develop an individualized plan to achieve their goals. Examples of these goals may include some or all of the following:

  •  To help with quick and healthful meals for their families
  •  To provide fun and interesting recipes that the family will enjoy
  • To help organize and simplify menu planning and food shopping
  • To provide the latest information on healthful eating and snacking

And that’s just the nutrition part! I also assess and discuss various options for physical activity! Together, we discussed behavior change strategies and goal-setting to get your family on track for starting small, healthy changes today that will have huge impacts for health later in life!”

Call our office today for more information on the Healthy Lifestyles Clinic and how Tanya can help you to jump start your family’s healthy start right now!

Newborn Checkup Schedule

Newborns need to visit the pediatrician for well-child visits at certain intervals of time. These times may vary but it is recommended that they go at 3-5 days, 1 month, 2 months, 4 months, 6 months, 9 months. These visits continually keep track of your baby’s development to assure they are growing at a steady rate. Visits usually include a physical exam, nutrition advice and support, vaccinations, consultations of what to expect, and tests (only when needed).

What to Expect During Checkups

During your baby’s first visit around 3-5 days, the doctor will check for jaundice, weigh, and measure your infant. Take note of your baby’s feeding habits, sleeping schedule, and bowel movements so that you can report them to the pediatrician during this visit.

At 1 month, the pediatrician will likely administer your baby’s first or second hepatitis B shot (the first will probably be given at birth). Additionally, the doctor will make sure the belly button is healing correctly since the umbilical cord will have fallen off. Other vitals will be checked and the infant will receive a complete physical exam of the heart, lungs, eyes, ears, and mouth. The doctor will check newborn reflexes like grasp.

The 2-month checkup will likely include a wide range of vaccinations for things like polio, tetanus, and more. At this age, your infant may begin to smile, gurgle, and become more alert to sounds and familiar faces. Your pediatrician will ask about these developments in addition to performing the standard physical exams and charting growth.

At 4 months, your pediatrician will go over the usual information such as sleeping patterns, bowel movements, and physical exams. Additionally, the second round of vaccinations will be given. Your pediatrician will discuss introducing pureed solid foods and will be interested to know if your baby is lifting their head, able to roll over, or lift onto their forearms. Babies may also begin to laugh and respond with simple noises.

A 6-month old baby probably has begun to eat solid foods, but if they haven’t this is a great time to start; this means any family allergies should be discussed. Your pediatrician will probably suggest adding in supplements such as vitamin D and iron, as young babies require high daily doses. Your baby will be old enough for the flu shot now and it is recommended as the flu can become very serious in young children. Another round of vaccinations will be given also.

Developmental screenings begin at the 9-month visit. These tests check for behavioral and developmental delays. Children usually begin understanding a basic command like, “no” and can say a couple simple, easy words. They also may begin sitting up without support and crawling. Your pediatrician may order a blood test around this age to check for conditions like anemia. At this time, your doctor will also tell you what additional foods may be beneficial to introduce as your baby will probably be teething.

Continuing Checkups

Your child will continue to grow and develop after your 9-month visit. At 1 year, babies can usually say a few basic words, walk with help or by themselves, stand alone, and follow more in-depth commands. Continuing checkups with your pediatrician is necessary to:

  • understand what foods may be continued to be introduced;
  • continue and update vaccinations;
  • and perform ongoing developmental screenings.

Stepping Stone Pediatrics serves patients from prenatal stages to young adults of 21 years of age.

Contact Stepping Stone Pediatrics

Stepping Stone Pediatrics is open Monday through Friday from 8:30 a.m. until 5 p.m. For more information about newborn care and services, contact our pediatricians today. Call our Kennesaw office at: (770) 515-9000.

My Asthma Medications

Asthma can be a serious problem for many of our young patients, and the list of medications available to help provide relief can be intimidating. To try to help parents sort through the many different options that are available to providers to treat your child’s asthma, Meg Graves, one of our Certified Pediatric Nurse Practitioners at Stepping Stone Pediatrics with a special interest and training in Asthma and Allergy, has put together a short list that may be helpful:

A List of Medications used in treating Asthma

  • Rescue or Short Acting Medications
    • Albuterol
      • Is a broncodilator which helps relax the smooth muscle around the bronchi (the tubes) in the lungs. It is not a steroid.
      • Comes as an inhaler examples are Proair, Proventil and or in a nebulizer form
    • Xopenex
      • Is a broncodilator like albuterol which helps relax the smooth muscle around the bronchi in the lungs. It does not typically make you as jittery as albuterol can It is not a steroid
      • Comes as an inhaler or in a nebulizer form
    • Atrovent (Ipratropium bromide)
      • Is a different type of bronchodilator, also helps decrease the amount of mucus in the lungs
      • Comes as an inhaler or in a nebulizer form
  • Daily or Long term Medications
    • Inhaled Steroids
      • Is a steroid so it helps reduce the swelling in the lungs which also reduces the amount of mucus that is produced in the lungs
      • Comes as an inhaler, disc, or in a nebulizer form
    • Combined inhaled steroid and long acting B agonist
      • Has a long acting bronchodilator and a steroid
      • Comes as a disc or inhaler
    • Leukotriene receptor antagonist (Singulair)
      • reduces one of the chemicals that the body produces when it is exposed to a trigger so it breaks a step in the cycle therefore reducing swelling and mucus production
      • Is a powder, chewable tablet or tablet

Feel free to call us to schedule a consultation with Meg in her Asthma/Allergy Clinic to help keep your child happy and active and reduce the impact of asthma and allergy symptoms on their busy lives!