Life has certainly been far from normal. Usually, children are well into their regular school routine at this time of year, but with the pandemic defining every parent’s “new normal,” many children have not yet made the full transition, and their sleep is suffering. Let’s throw in daylight savings, travel, or a sickness, and even the best sleepers can find themselves disrupted. In my practice as a pediatric sleep consultant, I have seen a significant increase in preschool sleeping issues over the last several months, which I believe directly correlates to the lack of physical and mental stimulation children are receiving during the day. Like many families, you may be finding yourself scrambling to get your family back into a healthy sleep routine.

Create a Bedtime Routine 

I always suggest to my clients that they have a “timed routine” which means to have a set time for bed and not just allow children to fall asleep when they seem tired. This can result in bedtime being far too late for their age. Last spring, and over the summer, a lot of families were struggling to figure out their new “normal.” Sleep was all over the map as parents tried to balance working from home and keeping their children entertained. Now that school is back in session, it’s essential to maintain a regular bedtime routine that works for your family. Children of all ages do best with consistency so, that’s why a predictable, nightly routine can be the key to a good night’s sleep.

Start with turning off screens at least an hour before bedtime (blue light from screens can delay melatonin), wind down with bath/shower time, or perhaps washing up at the sink, pajamas followed by brushing teeth. Then move to the bedroom and dim the lights for a few books. At this point, your child can climb into bed and it should take them about 20 or so minutes to fall asleep if bedtime is at an appropriate time. Keep in mind that overtired and under-tired children may struggle more to fall asleep, so keep an eye on that clock! Wake times will vary based on your child’s age and activity levels. Try and stick to this schedule as much as possible but recognize that it’s common to deviate on occasion. After all, sometimes it’s fun to be spontaneous!

Utilize Outside Sleep Resources

You may need to utilize outside resources to help your child wind down before bedtime. Guided meditations and yoga are excellent ways to have your child calm their bodies and minds and settle prior to climbing in bed. Some children are so wound up from their day, especially if they’ve been on screens for a large part of it, and they need a little physical outlet that also helps relax them. Consider reading to your child every single night; not only is it a great part of the wind down routine, but it also promotes early literacy. So, it’s a win-win!

Call in Sleep Reinforcements 

If you’ve established a good routine, you are using your outside resources, but bedtime is still a struggle, then it is ok to get back on track with the help of a melatonin supplement. Melatonin is the hormone released by your body that aids in sleep. Under the supervision of your pediatrician, this can be used for a short period of time to help supplement your child’s natural melatonin production if their bedtime has gotten far off track. The best way to use melatonin is after you’ve tried to implement a steady routine for at least a week since the majority of children benefit most from routine and consistency.

—Nicole Cannon, mommysbliss.com

Nicole is a sleep consultant and mom of 3 boys with a baby on the way. She's a member of the Association of Professional Sleep Consultants and has certifications in Infant Mental Health and Maternal Mental Health. Nicole views sleep holistically, addressing all elements in a child’s life that could prevent him/her from sleeping well.

photo: iStock

As more and more parents head back to work outside of the house, and kids spend more time back in school and daycare, I have seen a significant increase in families who are desperate to get their children’s sleep on track. Families are finding this new transition to be difficult in ensuring that everyone is getting a restful night’s sleep.

The biggest piece of work that I do with these families is helping them set-up healthy bedtime routines. I have partnered with Mommy’s Bliss, one of the most trusted vitamin and supplement brands among parents, because their sleep products for kids ages 3 and older, in conjunction with a steady sleep routine, can help your family get back on track. Here are some tips you can start using right now for maintaining a healthy sleep environment for your family.

1. Start Shifting Your Schedule 
Just like families try to so with Daylight Savings, try to shift your child’s schedule back day-by-day. Start waking your child about 15 minutes earlier every day or two. Also, put your child to bed 15 minutes earlier. By the end of the week your child should be waking at your desired time and bedtime should be back to where it should be. (P.S. also shift mealtimes and nap time back if they’ve crept later).

2. Remove Electronics Before Bed 
We hate to admit it, but electronics have been the key to successful parenting over the past few months. Whether it’s the daily Zoom classes for school or some extra screen time just so you can finish up a work call, many parents are relying on tablets and TVs for their child’s engagement. But, blue light from electronics can delay the production of melatonin. So, if your child is struggling to fall asleep at night, consider removing screens about an hour before bedtime. Studies have found that the melatonin production starts to increase fairly quickly once the blue light is removed.

3. Get Back to Basics 
Remember when your child was a baby and everything you read told you to establish a nightly “routine”. Well, the same holds true for older children. Create a bedtime routine that is predictable and consistent. You may have had a routine prior to the stay-at-home-order, or perhaps you didn’t but, a nightly routine not only helps a child winddown prior to bedtime, but it also removes some of the stress on the parent. Start with a bath or shower, followed by the brushing teeth and pajamas, then onto books and cuddles, and lastly getting into bed.

4. Set Realistic Boundaries 
Since some families have really deviated from their normal schedules, it may be hard to get back on track. Start talking to your child about what’s expected of them in terms of sleep. For your preschooler this may mean reading them a book about staying in bed or purchasing an “Ok to Wake” clock. For an older child this may mean telling them to get in bed at a given time but allowing them to read a few books on their own before calling “lights out.”

5. Get Outside Help 
Sometimes, even with the best planning and routine, children still have trouble adapting to the old schedule. If you’ve tried all the tricks above and your child is still struggling to fall asleep at night, talk to your doctor about supplementing with melatonin for a few days. Although it is not a long-term solution, Mommy’s Bliss Kids Sleep Line are safe melatonin products for your child as each version is crafted with a wise blend of ingredients, including melatonin, magnesium, organic chamomile, lemon balm, and passionflower. They’re designed to work hand-in-hand with a good bedtime routine to help support restful sleep.

As moms we know that just like sickness, travel, and time changes, new routines can also disrupt even the best sleepers. Getting your child’s sleep back on track will certainly help alleviate parental stress and make your child happier overall.

For more bedtime bliss resources, visit mommysbliss.com.

Nicole is a sleep consultant and mom of 3 boys with a baby on the way. She's a member of the Association of Professional Sleep Consultants and has certifications in Infant Mental Health and Maternal Mental Health. Nicole views sleep holistically, addressing all elements in a child’s life that could prevent him/her from sleeping well.

Pandemic life has been anything but normal but one thing is certain, all moms share the goal of keeping their kids happy and healthy. One key aspect of attaining this goal is helping your family get the best sleep possible. Between winter sniffles, inconsistent school schedules, and daylight savings, even the best sleepers can find themselves disrupted.

In my practice as a pediatric sleep consultant, I have seen a significant increase in preschool sleeping issues over the last year, which I believe directly correlates to the lack of physical and mental stimulation children are receiving during the day. Like many families, you may be finding yourself scrambling to get your family into a healthy sleep routine.

I have partnered with Mommy’s Bliss, one of the most trusted vitamin and supplement brands among parents, as they introduce their new sleep line of melatonin products for kids, three years and older. Sleep products, in conjunction with a steady sleep routine, can help your family get on track. Here are some tips you can start using right now for maintaining a healthy sleep environment for your family.

1. Create a Routine 
I always suggest to my clients that they have a “timed routine” which means to have a set time for bed and not just allow children to fall asleep when they are tired. Over the past year, many  families have been struggling to figure out their new “normal.” Sleep has been all over the map as parents try to balance working from home and keeping their children entertained. It’s essential to maintain a regular bedtime routine that works for your family. Children of all ages do best with consistency so, that’s why a predictable, nightly routine can be the key to a good night’s sleep.

Start with turning off screens at least an hour before bedtime (blue light from screens can delay melatonin), wind down with bath/shower time, or perhaps washing up at the sink, pajamas followed by brushing of teeth. Then move to the bedroom and dim the lights for a few books. At this point, your child can climb into bed and it should take them about 20 or so minutes to fall asleep if bedtime is at an appropriate time. Keep in mind that overtired and under-tired children may struggle more to fall asleep, so keep an eye on that clock! Wake times will vary based on your child’s age and activity levels. Try and stick to this schedule as much as possible but recognize that it’s common to deviate on occasion. After all, sometimes it’s fun to be spontaneous!

2. Use Supportive Resources
You may need to utilize outside resources to help your child wind down before bedtime. Guided meditations and yoga are excellent ways to have your child calm their bodies and minds and settle prior to climbing in bed. Some children are so wound up from their day, especially if they’ve been on screens for a large part of it, and they need a little physical outlet that also helps relax them. Consider reading to your child every single night; not only is it a great part of the winddown routine, but it also promotes early literacy. So, it’s a win-win!

3. Call in the Reinforcements
If you’ve established a good routine, you are using your outside resources, but bedtime is still a struggle, then it is ok to get back on track with the help of a melatonin supplement. Melatonin is the hormone released by your body that aids in sleep. Under the supervision of your pediatrician, this can be used for a short period of time to help supplement your child’s natural melatonin production if their bedtime has gotten far off track. The best way to use melatonin is after you’ve tried to implement a steady routine for at least a week since the majority of children benefit most from routine and consistency. If you are searching for safe melatonin products for your child, Mommy’s Bliss has a new great-tasting Kids Sleep Line crafted with a wise blend of ingredients, including melatonin, magnesium, organic chamomile, lemon balm, and passionflower. They’re designed to work hand-in-hand with a good bedtime routine to help support restful sleep.

For more bedtime bliss resources, visit mommysbliss.com.

Nicole is a sleep consultant and mom of 3 boys with a baby on the way. She's a member of the Association of Professional Sleep Consultants and has certifications in Infant Mental Health and Maternal Mental Health. Nicole views sleep holistically, addressing all elements in a child’s life that could prevent him/her from sleeping well.

buckwheat-pancakes

If your’e a fan of lemon poppy seed muffins, this recipe is sure to please. Courtesy Lisa Viger, author of Easy, Affordable, Raw: How to Go Raw on $10 a Day, and raw food expert, these buckwheat pancakes make for the perfect weekend breakfast or brunch dish. Serve with agave or date syrup.

Makes 4-6 pancakes

Ingredients:
1 cup (100 g) ground buckwheat groats, soaked and dried
½ cup (50 g) ground flaxseeds
Pinch salt
½ cup (115 g) apple puree
3 tablespoons (45 ml) lemon juice
1 teaspoon lemon zest
¼ cup (60 ml) agave
3 tablespoons (30 g) date paste
¼ cup (60 ml) water
2 tablespoons (15 g) poppy seeds

Method:
1. In a medium bowl, mix together the buckwheat, flaxseeds, and salt. Add the apple puree and then the lemon juice, lemon zest, agave, date paste, and water. Stir until well combined. Fold in the poppy seeds.

2. Using about 3 tablespoons (45 ml) of batter for each pancake, scoop out pancakes onto a lined dehydrator tray, making 2- to 3-inch (5- to-7.5 cm) rounds that are about ½-inch (1-cm) thick. Dehydrate at 118°F (48°C) for 6 hours. Peel from the tray liner and flip over onto an unlined dehydrator tray. Continue drying until the outside is beginning to get a little crisp and the inside is still a bit mushy.

3. Pancakes are best straight out of the dehydrator, but they can be kept in a lidded container in the refrigerator for up to a few days.

Nutrition FYI: Buckwheat
Buckwheat isn’t a grain. It’s a fruit seed related to rhubarb and sorrel. It’s high in manganese, tryptophan, magnesium, copper, and fiber, and it has been linked to a lower total serum cholesterol, lower LDL cholesterol, and lower blood pressure. Buckwheat works in synergy with vitamin C and contains flavonoids and antioxidants.

Do you cook or bake with buckwheat? Tell us your experiences in the Comments below!

EASY, AFFORDABLE RAW [Quarry Books, August 2014, $24.99 US / $27.99 Can] kick starts the raw food lifestyle with everything readers need to know. It provides tips for organizing the kitchen, the right foods to buy, and how to prepare each ingredient. Author Lisa Viger, blogger and raw food expert, easily breaks down the raw food lifestyle including health and environmental benefits of a raw food diet. She also answers common questions about nutrition, protein, and energy. Buy the book on Amazon.com.

Boy Meets World and Girl Meets World actress Danielle Fishel and her husband, Jensen Karp, welcomed a beautiful baby boy on Jun. 24.

Fishel’s baby, Adler Lawrence Karp, made his grand debut four weeks earlier than expected. One day before Fishel was set to go on maternity leave her water broke, sending her to the hospital.

During an ultrasound, Fishel’s OB found fluid in Adler’s lungs. The actress was put on magnesium sulfate and she delivered soon after. When sharing her birth story on Instagram, Fishel noted, “We still don’t have Adler home with us because the deeply good doctors and nurses in the NICU are working diligently to find out why the fluid is there and determine the best way to get it out.”

The actress went on to write, “I can’t wait to share more details about him with you (he hates having a poopy diaper for even 1 minute, he loves bath time, he has the cutest sneezes I’ve ever heard) and sing the praises of his NICU care team but I prefer to do that when Adler is in this crib in his nursery at home on a still unknown future date.”

Congrats to the new parents and we hope they get to take their sweet little boy home soon!

—Erica Loop

Featured photo: Danielle Fishel via Instagram 

 

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If you love dishing up a bowl full of ice cream before bed, then you might want to check out this new ice cream sleep aid that promises to turn your sweet treat into even sweeter dreams.

Despite the claim that Nightfood Ice Cream will help you sleep, it is in fact not designed to knock you out. The ice cream contains no drugs or supplements of any kind. Instead the way the ice cream works is by enabling healthier digestion, which in turn leads to a better night’s sleep, according to Nightfood founder and CEO Sean Folkson.

photo: Nightfood

As Folkson explained to USA TODAY, the sugar, fat and calories found in traditional ice cream recipes can trigger micro-awakenings which lead to fragmented sleep. “The insidious part is most people won’t even realize it,” Folkson said. “It’s not conscious tossing and turning. It’s just their sleep quality is poor, and they’re not making the connection… (Nightfood) lowers the glycemic index so there’s no insulin roller coaster.”

Developed in partnership with sleep experts, the ice cream is made with low caffeine cocoa powder and is loaded with protein as well as nutrients like calcium and magnesium. It comes in eight dreamy flavors including Full Moon Vanilla, Midnight Chocolate, After Dinner Mint Chip, Cold Brew Decaf, Cookies ‘n Dreams, Milk & Cookie Dough, Cherry Eclipse and Bed and Breakfast.

Nightfood is slowly rolling out to stores across the country, but it if you can’t find it at your local grocer yet, it’s also available online at $5.99 a pint.

—Shahrzad Warkentin

Featured photo: Evan Kirby via Unsplash

 

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Can You Really Make Up For Lost Sleep? Science Has an Answer

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If morning sickness magically stopped at noon, it would be so much easier to deal with. Instead, it turns into afternoon sickness, evening sickness and I-can’t-remember-when-I-didn’t-feel-sick sickness. To help you get through the day, here are 9 proven remedies that can help.

 

 

Load Up on Magnesium

iStock

Pregnancy hormones can block your absorption of magnesium, which may increase nausea and discomfort. Talk to your health care provider about taking a magnesium supplement or applying magnesium oil (steer clear of brands containing mercury).  You can also soak in a warm epsom salt bath. Epsom salts are actually magnesium sulfate, and bathing in them can ease aches and pains as well as giving you some magnesium benefits.

Eat Frequently

Eat small quantities of food often to regulate your blood sugar. Carry any foods you can stomach: crackers, a banana or some dry cereal. Take a nibble every hour or so to keep something in your stomach at all times.

 

Get Fresh Air

xusenru via Pixabay

The couch may seem like your best friend, but you'll feel better if you get yourself moving. You may find that just getting outside to breathe in fresh air helps your queasiness subside, and taking a walk can take your mind off your belly.

Eat More Ginger

Ginger can ease nausea for some lucky ladies. Look for real ginger ale (look for ginger as an ingredient), ginger chews and ginger tea that you can sip or suck on throughout the day.

Eat Foods Rich in B6 & B12

Savory Nothings

B6 is supposed to ease nausea, while B12 is helpful against vomiting. Foods containing B6 include chicken, turkey, beef, salmon, pork, tuna, bell peppers, spinach, sunflower seeds, cashews and lentils. Foods that contain B12 include sardines, salmon, venison, lamb, beef, shrimp, scallops, yogurt and raw milk. If you choose to use supplements instead, talk to your doctor about dosage first.

Or, try lollipops! Preggie Pops are lollipops made specifically for pregnant mamas, and they're fortified with B6 and B12.

Eat Lots of Protein

Mark deYoung via Unsplash

Meat, fish and eggs all contain vitamins, fats and proteins that are vital to your pregnancy and can also help you feel less nauseated. Go for lean proteins as fried, greasy foods can be difficult for your body to digest, which could add to your discomfort.

Eat Before Getting Out of Bed

Stabilize your blood sugar before you get going for the day by keeping snacks at your bedside table to nibble on before you get out of bed. This can stave off nausea before it starts. Good snack options include apples, bananas, dry cereal, crackers or nuts.

Try an Anti-Nausea Gadget

Fallon Michael via Unsplash

Check out this wearable gadget called the Reliefband that gives mamas with nausea some relief using gentle electrical pulses. There are also bands you can buy at most drugstores called Sea-Bands. They're worn on the wrist and press on a pressure point that is said to stop nausea.

Talk to Your Doctor

If you've tried all of the above and are still struggling to get through your day, talk to your doctor. There are prescription medications that can ease severe morning sickness that doesn't respond to other treatments. You don't have to spend your first trimester (or longer) running to the bathroom or feeling too ill to get out of bed.

—Sarah Blight

photo: Pixabay

Everyone wants a healthy baby. But whether or not we say it out loud, sometimes a mom or dad is secretly hoping for a particular gender to complete the family. And, it turns out, there are some science-backed things you can do to help your wish come true.

If You’re Hoping for a Baby Boy, Stock up on Bananas
A study published in the Proceeding of the Royal Society B found that women with diets high in potassium (found in bananas, as well as potatoes, clams, and artichokes, among other foods) are more likely to bear sons.

“We were able to confirm the old wives’ tale that eating bananas and so having a high potassium intake was associated with having a boy, as was a high sodium intake,” the study’s lead author Fiona Mathews, a specialist in mammalian biology at Exeter University, told the Guardian newspaper.

— and, Drink Milk. With Cereal
The study also found that diets higher in calcium led to higher numbers of boy babies. “The old take about drinking a lot of milk to have a girl doesn’t seem to hold up,” Mathews said in a CNN report. “In fact, more calcium meant they were again more likely to have a boy.”

There’s more: Mamas who want boys should also start their day with a bowl of cereal, since daily cereal consumption also appeared to result in more male births. Of women eating cereals daily, 59 percent had boys, compared with only 43 percent of boy births for women who reported eating less than a bowlful per week, the report said.

Hoping for a Baby Girl? Cut the Salt, Skip the Bananas & Load up on Magnesium
Mamas hoping for a little girl might want to try a diet low in salt and rich in beans and hard cheeses, according to scientists from Maastricht University in Holland. Their research found that women with a diet high in magnesium and calcium, and low in sodium, appeared more likely to give birth to girls. This was in conjunction with the timing of intercourse, which the scientists said should be avoided the day of and the day before ovulation.

“In total, 32 women satisfied the conditions of the prediction rule and the observed percentage of female babies in this group was 81%,” a report published in the journal Reproductive Biomedicine. “The conclusion of the study is that a maternal diet together with timing of sexual intercourse and use of a prediction rule will lead to an increased probability of a girl baby.”

The researchers also told moms who want baby girls to avoid potassium-rich foods.

No matter what gender you’re hoping to have, all pregnancy (and pre-pregnancy) diets should be packed with nutrition. Because, of course, all we really want is a healthy baby boy or girl.

For more gender-swaying myths versus realities, click on this article from Daily Mail.

Did you try anything to sway your baby’s gender? Tell us in the comments below. 

The stinking rose, aka garlic, is more than just the secret to your awesome sauce. Garlic can heal and even ward off pests (not to mention vampires). Read on for some facts about your favorite bulb.

photo: Lotte Grønkjær via flickr

Garlic has been used for centuries all around the world to treat many conditions. It has antibacterial properties and is used to treat infections, stave off colds and flus, lower cholesterol, promote heart health and more.

It is a member of the Lily family.

Garlic bulbs are full of Vitamin C, iron, potassium, magnesium, zinc and more. It also has 17 amino acids.

Of all the garlic grown in the United States, 90% is grown in California. China produces more than 60% of the world’s garlic.

Gilroy, California is the site of the world famous Gilroy Garlic Festival. Held each year at the end of July, it’s one of the biggest food festivals in the US and features delicies such as garlic fries and garlic ice cream. If you, don’t forget your toothbrush!

Gilroy is also home to an amusement park, Gilroy Gardens, which includes a spinning-garlic ride.

Garlic has historically been used to treat snakebites and bug bites, and it is said if you eat enough garlic mosquitos will leave you alone (perhaps that’s why it’s believed bloodsucking vampires will be kept at bay?).

Add garlic to your pet’s diet to help repel fleas and ticks.

Rub marshmallows in garlic powder to make fish bait.

Garlic can be used as a natural pest repellent in the garden, especially to get rid of aphids, foe to many roses, flowers and herbs. Check out this recipe.

If you crush the cloves enough you will produce a sticky substance that you can use as glue. (Weirdly and randomly, a hand covered in garlic will attract leeches faster. Coincidence? We think not.)

Chicago gets its name from garlic. The word “Chicago” is derived from the French version, “chicagaoua,”of a Native word. In the Miami-Illinois (Algonquin) language wild leek or wild garlic was called “shikaakwa” which grew abundantly in the area now known as Chicago.

Know any cool facts about garlic? Tell us in the comments below! 

—Amber Guetebier

Back to school is a bittersweet time of year. The kids are getting older and bigger and summer is ending, but also you can say buh-bye to expensive summer camps and extra hot weather. You get back to early bedtimes, but you have to pack lunches again. Well, these inventive LA parents have come up with some big new ideas and products that make the start of the school year sweet and simple.

Philosophie’s New Coconut Butters and Honeys

We’ve been fans of local mom Sophie Jaffe’s line of superfood powder blends for a long time, and her 2 new products are just in time for back to school to make lunch packing a snap. Coming in the same three varieties as the powders (Green, Cacao and Berry) the Malibu made honeys make for a great addition to nutbutter & honey sammies or swirled with some berries into yogurt. The coconut butter makes for a great addition to easy breakfasts like toast or oatmeal, since it contains nutrients like magnesium, potassium, vitamin C, iron, and lauric acid, and is packed with fiber and healthy fats that will keep little brains active and bodies nourished through a long morning at school. And we still adore the original powders that make magnificent morning or lunchtimes smoothies or yogurts. A great lunchbox or afterschool fiber and nutrient filled snack that they’ll gobble is easily made by sprinkling superfood powder on popcorn. You can find tips and recipes for lunch additions (like the popcorn, a superfood berry trail mix, or a green protein bar) on her website.

Available online: thephilosophie.com

photo credit: Philosophie

What are your local Back to School secrets? Let us know in the comment section!

—Meghan Rose