Dr. Pat

The beginning of Franz Wright’s insomnia-inspired Auto-Lullaby goes like this:

Think of a sheep
knitting a sweater;
think of your life
getting better & better.

Think of your cat
asleep in a tree;
think of that spot
where you once skinned your knee.

But women — and it’s usually women — who suffer sleep issues know that counting sheep often isn’t enough to help them fall asleep after a long, busy day.  But at the same time, sleep is essential to good health.  Rather than turn to medication to help you get your zzzzs, consider some of these tips for good sleep “hygiene.”

• Even grownups need a bedtime.  Set yours and stick to it.
• Create a sanctuary.  Keep laptops, cell phones, and TVs out of the bedroom.  At the same time, turning off all technology at least an hour before bedtime will help you wind down for sleep.  Read a book, write in a journal, or listen to music instead.
• Avoid these 4-6 hours before bed:  alcohol, caffeine, and heavy or spicy meals.
• Aim for a minimum of 30 minutes of exercise a day, but not right before bedtime.
• Stay comfortable by keeping your room cool and dark.  If household or neighborhood noises wake you, try running a fan or a white noise machine.

If all else fails, try taking a warm shower or bath 30 minutes before bedtime.  The change in body temperature will tell your body it’s time to sleep.

Sweet dreams!

Photo courtesy of paulidin on Flickr.

What’s not to like about a steamy bowl of winter comfort food? Chicken soup is that age-old remedy for everything: colds, congestion, flu, and winter blues…just the things a good bowl of steamy soup can chase away. That is why I prescribe chicken soup all the time…

If you’re a purist, making chicken soup can be an all day project. The stock needs hours to simmer with the chicken, carrots and onions, and that’s just the beginning. But don’t be tempted to reach for the can opener!

The perfect short cut is to have homemade soup stock* ready in the freezer, or you can reach for a carton of good organic chicken stock. The rest is easy…

Chicken Noodle Soup

4 cups each chicken stock and water
2 chicken breasts, bone-in
1 onion, diced
2 carrots, sliced
2 stalks celery and leaves, diced
1 Bay leaf
1 teaspoon thyme
4 ounces cooked noodles or pasta
Grated Romano cheese, for serving

Simmer the chicken breasts in the stock and water; add the diced onion, celery, celery leaves and sliced carrots. After 30 minutes, pull the chicken from the bones and shred it into the soup. Throw in a bay leaf and a heaping teaspoon of thyme (any number of dried or fresh herbs work well here) along with a few grinds of black pepper and simmer another 20 minutes or so until everything seems right. While the soup is simmering bring a small pan of water to boil for noodles or pasta. Cook the pasta al dente, drain and add to the soup as you serve it. Top with a sprinkle of Romano cheese.

*The homemade chicken stock for this soup was born a few weeks ago after a wonderful dinner of Beer Can Chicken. Throw in the roasted chicken carcass (or turkey carcass you saved in the freezer after Thanksgiving dinner!), cover with cold water and add a quartered onion with peel,  carrots cut in large sections, 2 celery stalks, salt, a bay leaf and about six peppercorns. Simmer for two or three hours until cooked down. Remove the meat to add to soups or casseroles. Strain the broth through a fine strainer and discard the solids.  Refrigerate and skim off the fat the next day. The stock will keep for months in the freezer.

Let no one doubt the medicinal properties of homemade soup!

Want to add something new to the Thanksgiving spread this year?

This is a fresh seasonal salad made with oranges and red onion. You will be surprised at how well these flavors compliment each other! And this taste bud sensation couldn’t be easier to fix and serve.

Healthy? You bet! This colorful salad is loaded with Vitamin C, Vitamin B (folate) and a number of different antioxidants. For example, red onions are a source of the phytochemical quercetin which has anti-inflammatory properties. That’s another way of saying oranges and red onions are good for you!

Savory Orange Salad

3 naval oranges
¼ red onion, sliced thin
2 teaspoons good quality olive oil
black pepper, freshly ground
salt

Cut the peel and white pith from the oranges with a sharp knife. Slice the oranges into rounds and place on a serving plate. Cover with the slices of red onion and drizzle with olive oil. Add coarsely ground black pepper and a light sprinkle of salt. Chill until ready to serve. Serves 4.

What about the kids? Serve their sliced oranges unadorned on another serving plate. Now everyone is happy!

Happy Thanksgiving!

If you love fresh tomatoes too much to give them up in the winter, look for fresh cluster tomatoes on the vine. They may not compete with a home grown tomato, but they can deliver real tomato taste year round.

There are some amazing health claims out there for the simple tomato. Tomatoes are Superfood #4 for women, rich in antioxidants (like lycopene), Vitamin C and a variety of other vitamins and minerals. They are also a negative calorie food. No, they really do have calories, but some people think more calories are burned eating and digesting these foods. Now that is an appealing idea!

This is one of my favorite quick salads. The red onion, olive oil and basil (and sometimes a splash of vinegar) help boost the flavor of the tomato; just for a moment you might forget it’s not summer anymore…

Fresh Tomato and Red Onion Salad

Fresh cluster tomatoes purchased on the vine, cut in wedges
½ red onion, sliced thinly
2 tablespoons olive oil
1 tablespoon water
5 or 6 basil leaves, rolled and sliced in strips
Salt to taste

Cut the desired number of tomatoes into wedges and place in a serving bowl with the sliced onion and basil. Drizzle with olive oil; add a splash of water, season with salt. Toss well and refrigerate before serving.

Keep the slices of onion large enough to remove if the little ones won’t eat them (but they might surprise you). Serve with crusty bread to mop up the juices…just don’t get caught by the etiquette police!

Breaded chicken doesn’t have to be fried to be good. Oven-fry this chicken using just a sprinkle of oil before baking and add grated Romano cheese and garlic to the bread crumbs for flavor that will beat fast food chicken any day.

Breaded Chicken, Italian Style

1 lb. boneless, skinless chicken breasts, whole or cut into 2 or 3 pieces
½ cup flour
1 cup milk
1 cup bread crumbs
½ cup grated Romano (or Parmesan) cheese
½ teaspoon dried basil
1 clove garlic, minced
1 tablespoon olive oil

Line a cookie sheet with foil; spray lightly with cooking oil. Rinse and dry the chicken. Mix the bread crumbs, cheese, basil and garlic together and place on a large plate. Sprinkle the chicken pieces lightly with flour, dip in the milk and then in the bread crumb mixture. Pat the crumbs into the chicken so they will adhere. Place the chicken pieces on the prepared cookie sheet and drizzle each with a small amount of oil. Bake at 350 degrees for approximately 20 minutes (less time if the pieces are small).

The chicken should come out of the oven just before you think it is done…it will continue to cook for a few more minutes. This chicken will be tender and moist as long as it is not overcooked.

Keep bread crumbs in the freezer so they will always be fresh. Make them from leftover bread (using a few quick pulses in the food processor) and keep different types on hand. (Try whole wheat bread crumbs for breaded fish; plain or sourdough for chicken, etc.)

And finally, make extra! This chicken is great for dinner, sandwiches, lunches; it packs up perfectly for potlucks, picnics and tailgating!

My niece occasionally asks me for pediatric advice about her two beautiful girls. This is one concern that is shared by many parents in my practice…

Q:  We cannot get my 19 month old daughter to eat meat. We have tried (many times) lots of variety. We’ve tried it in things, on things, from our plates, when she asks for it….but she just won’t eat it. In fact, she usually wipes it off her tongue with a napkin or her fingers. I’m open to any tricky things I might not have considered

A:  Meat is an excellent source of protein and calories for toddlers, but it is not as easy to chew as starches, fruits and veggies. It also has a different “mouth feel” compared to many other foods.

Try these strategies to acclimate your young one to the taste and texture of meats…

Focus on offering thin sliced or shaved deli meats, chicken, turkey or ham. These have a saltier taste and lack the distinctive flavor and coarse texture of most meats. Mix crumb-sized pieces of meat with other foods that are moist and flavorful.

Disguise shredded meat in pureed veggies, sprinkle into a grilled cheese sandwich, stir into cooked pasta with butter or tomato sauce. Serve tiny pieces of meat with just a drop of ketchup, ranch dressing, mild BBQ sauce or applesauce if she likes those things. In the beginning, just add traces to her menu until you can let a bit more taste shine through.

Don’t let on that you are trying to push her in any way. It is important that she controls what she eats, and you control what is served. Keep up other sources of protein that she will eat.

And be patient. Most toddlers who don’t like meat soon acquire the taste. (Then you can try my healthy baked chicken nuggets, so stay tuned!)

The photo? Yes, that’s the one!

Halloween is just a week away, so celebrate safely. Whether it is a party with friends or “trick or treat” in the neighborhood, a few simple tips will ensure more fun.

Here’s lookin’ at you, kid. Your little ones (and big ones!) must be able to see in their Halloween get up. Masks can block vision, making navigating streets difficult when it is already dark. Enlarge eye openings for better visibility or use make up for little faces to keep vision unobstructed.

Now you see ‘em. Buy a roll of reflective tape and use it liberally to highlight their costumes. Look for it in fluorescent orange, green or white. More is better.

Walk, don’t run. Long robes can trip them up. Keep hemlines short enough for walking…staple the hemline in a costume for a quick and easy alteration. Walking should be comfortable in the costume.

Light the way. A flash light is a good accessory, not only to see the way, but also to increase visibility to others.

Candy is dandy. There was a time when stopping at a house that had home made goodies was a special treat. These days, packaged treats are best to ensure our children’s safety. Teach the kids to wait to eat candy until they are home and you have sorted it, checking for any open or damaged wrappers.

“My tummy hurts…” I think one of the most common phone calls I get as a pediatrician on Halloween is the late night stomach ache from too much candy. Avoid it by serving a light but healthy dinner before going out, so the treats tempt a little less. Then once you get home, sort the candy, set aside or toss the least favorite treats and indulge wisely. Store the rest in small bags for sharing and eating on other days.

No apples at this party…Avoid “bobbing for apples” at a Halloween party if you want to avoid exposure to everyone else’s germs. For healthier fun, check out Kaboose for some fun Halloween games.

Have a safe and happy Halloween!!

Now here’s a match that’s hard to beat…dark chocolate and cherries.

How often is something good for you that tastes as good as chocolate? Dark chocolate is full of flavinoids, a compound from the cocoa plant that keeps cholesterol from plugging arteries.  And chocolate isn’t the only thing that will make you smile…dried cherries pack natural sweetness and are rich in heart-healthy antioxidants, vitamins and minerals. Balance out these flavors with the taste, texture and nutrition of oats and you’ve got another really good cookie!

Dark Chocolate and Cherry Cookies

1¾ cups flour
1 teaspoon baking soda
¼ teaspoon salt
8 oz. (1 stick) butter
8 oz. (1 stick) margarine
½ cup sugar
1¼ cups brown sugar
2 eggs
2 tablespoons milk
1 teaspoon vanilla
2 cups oats, regular
¾ cup dark chocolate chips
¾ cup dried cherries (or dried cranberries)

Mix flour, soda and salt together and set aside. In a large mixing bowl, beat the sugars, butter and margarine until creamy. Add the eggs one at a time, beat well, then mix in milk and vanilla. Gradually add flour mixture until well combined. Sir in oats, chocolate chips and cherries, then drop the dough by tablespoons onto ungreased cookie sheets. Bake 7 to 9 minutes at 375 degrees. Makes 4 ½ dozen.

You might make these to tempt the grown ups who drop in on Halloween…but beware! These haunted cookies might just disappear without a trace!

“Necessity is the mother of invention.”  Plato, Greek author and philosopher

Last week I came home from the store only to discover that I had bought a gallon of whole milk instead of nonfat. I knew my son wouldn’t drink it, so I figured I would just use it in cooking or baking…

So I made Dutch Baby for breakfast the next morning. It was delicious, but it hardly made a dent in our surplus. What else could I make with whole milk?

Homemade orange sherbet! Since it is made with milk, it has only a fraction of the fat and calories of ice cream.  My blender has an ice cream maker attachment that I almost never use, so it was time to dust it off. In less time than a trip to the grocery store, I made this yummy treat…

Homemade Orange Sherbet

3 cups whole milk
¾ cup orange juice concentrate (half of a 12 oz. can)
1 cup water
¾ cup sugar
¼ teaspoon pure orange extract, optional

Combine the ingredients in the ice cream canister and stir until the sugar is dissolved.  Freeze according to the directions for your ice cream maker. Makes 1 quart.

And for those of you without home ice cream makers, the Play and Freeze ball looks like fun! Or make an orange smoothie instead… ¾ cup whole milk, 1 cup crushed ice, 2 heaping tablespoons orange juice concentrate (undiluted), 1 teaspoon sugar. Mix in blender. 

My homemade orange sherbet is an easy, low fat dessert that is as fun to make as it is to eat….well, maybe a bit more fun to eat!  I made an extra batch to bring to the office…it was a hit! Thanks, Plato.

This wonderful apple spice cake is adapted from a zucchini cake recipe I copied years ago from my very good friend Nancy. It is such an incredibly moist and delicious cake it will get rave reviews whenever you make it. It is fancy enough for company…and healthy enough for a light snack.

Apple Snack Cake

2 cups flour
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt
2 teaspoons cinnamon
½ teaspoon freshly grated nutmeg
2 eggs
1 cup packed brown sugar
¼ cup honey
½ cup oil
1 cup plain or vanilla yogurt
1 ½ cups shredded unpeeled apple (or zucchini)
½ cup finely diced banana

Spray a 9×13 inch pan with Pam for Baking. Stir together flour, baking powder and soda, salt and spices; set aside. In a large mixer bowl, beat eggs until light, then beat in the honey and sugar until light and fluffy. Beat in the oil.
Mix in the flour mixture at low speed, alternating additions with yogurt. Stir in the zucchini and banana. Bake at 350 degrees for 45 to 55 minutes.

I like this cake best unadorned, but you can also dress it up with a light cream cheese glaze and toasted walnuts. Honey-Cream Cheese Icing: Mix together 5 oz. softened cream cheese, 1 ½ teaspoons orange juice and 3 to 4 tablespoons honey (adjust for desired sweetness). Spread over the cooled cake and cover with 1 cup chopped toasted walnuts.

And once zucchini is back in season, try this recipe with shredded zucchini. It’s equally delicious, and I love the little green flecks!

Oats add nutrients and fiber to these yummy chocolate chip cookies…

Make them small to fit little hands and to decrease calories for bigger kids like us! These and oatmeal raisin cookies are popular sweet treats at my house…

Chocolate Chip Oat Cookies

1¾ cups flour
1 teaspoon baking soda
¼ teaspoon salt
8 oz. (1 stick) butter
8 oz. (1 stick) margarine
½ cup sugar
1¼ cups brown sugar
2 eggs
2 tablespoons milk
1 teaspoon vanilla
2 cups oats, regular or quick cooking
2 cups semi-sweet chocolate chips

Mix flour, soda and salt together and set aside. In a large mixing bowl, beat the sugars, butter and margarine until creamy. Add the eggs one at a time, beat well, then mix in milk and vanilla. Gradually add flour mixture until well combined. Sir in oats and chocolate chips by hand, then use a tablespoon scoop to drop the dough onto ungreased cookie sheets. Bake 7 to 9 minutes at 375 degrees. Makes 4 ½ dozen.

Cookie monsters at your house? Remind them that cookies are a “sometimes food”, so freeze extras in small batches for a sweet treat another day…

I love to bake…I feel so creative when I can serve a homemade dessert that tastes so much better than the store-bought version. And home baking also gives me the opportunity to make some healthy substitutions along the way.

Win-win? Not exactly. Homemade or not, pies, cakes and cookies can still pack a hefty number of calories. My delicious choco-chini cake is certainly lower in fat and healthier than a zucchini-free equivalent, but it is still a dessert…

Can we indulge in sweets without too many extra calories? Yes! Try these tricks to incorporate sweets into a healthy diet…

• Serve individual portions. When I talk with my young patients about sweets, I often tell them to “eat one cookie, not five cookies”. That may seem obvious, but it is not so easy when the serving plate is piled high. 
  

• Smaller servings. Of course, smaller portions have fewer calories. So measure cookie dough with a tablespoon scoop for smaller and more uniform cookies and they will also bake more evenly.

• Special times. Save fancy desserts for special occasions and special meals. The only “dessert” that most of us can afford to have every day is fresh fruit.

• Just enough. I made cookies for my son’s scout meeting today, but I baked only half the batch. I’ll freeze the remainder of the dough (or refrigerate for up to a week), then bake just a few cookies at a time.

• Out of sight, out of mind. Avoid temptation by keeping sweet treats out of sight. Store extra cookies or baked goods in the freezer, or better yet, share extras with neighbors and co-workers. They will love you for it!

• Add fiber. Fiber-rich ingredients make healthy additions to dessert recipes because fiber can decrease the absorption of fat! (Hmmm…like oatmeal cookies! ) Fruit and veggie ingredients (like applesauce, carrots and zucchini) add moisture that can replace some of the fat in a recipe…another calorie saver.

Tip of the day…Next time you make chocolate chip cookies add 2 cups of oats along with the 2 cups of chips (and decrease the flour in the recipe by ½ cup). I love the texture of chocolate chip oat cookies so much better than plain. You might never make plain chocolate chip cookies again!

It’s almost 7 pm on Friday night and I’m just getting home. Usually we eat out on Friday nights, but this morning I was inspired to thaw some chicken breasts…too bad I didn’t have a plan…

Oh well. I’ll set the timer for an hour to see how I do…

In a large sauté pan, heat 1 tablespoon olive oil; throw in ½ cup chopped onion to sauté. Rinse, dry and cube 1 lb.boneless, skinless chicken breasts.

Brown half of the chicken pieces, adding salt and pepper and a chopped clove of garlic while cooking. Turn once after fully browned on one side.

While the chicken cooks, prepare 2 cups pasta (dry measure) al dente.  Choose a fancy shape, like fusilli, so the pasta holds more sauce.

Remove the first batch of chicken to a plate and cover to keep warm. Replenish the olive oil in the pan and sauté the second batch. Cut 2 garden-fresh tomatoes into 8 pieces each and set aside. Take 6 leaves fresh basil (also from the garden), roll them, slice thinly and reserve with the tomatoes.

Chicken done? Add a splash of white wine or chicken broth (about 1/3 of a cup) to deglaze the pan (scrape up all those tasty bits), then lower the heat. Add 1 tablespoon balsamic vinegar (another great flavor-enhancer) and simmer  gently until the “sauce” thickens, just another minute or two. Remove the pan from the heat, add the chicken, tomatoes, basil, and cooked pasta, stir well and cover for a few minutes to let the last additions heat through.

The final touch is a dusting of grated Romano or Parmesan cheese.

This quick meal is really tasty. All the flavors stand out…the browned chicken, the carmelized onion, the sweetness of the wine and balsamic, the fresh tomato and basil, the tang of the cheese. And we sat down with 15 minutes to spare!

Yes, you should try this at home!

I love inviting friends over for dinner…even on short notice. Last minute invitations might require a simple menu, but you can still impress your friends (and the kids) with a fancy dessert!

This simple apple tart is attractive to serve, but also easy and healthy. It has only about 170 calories per serving…so move over, apple pie!

The tart comes together with only five ingredients that are easy to keep on hand. Use sweet but firm apples, like Fuji or Gala. Granny Smith apples also have a wonderful taste and texture for baking, but you will need to add more sugar because they are so tart.  Be sure to slice the apples as thinly as possible so they will cook quickly…

Simple Apple Tart

dough for one 9 inch pie crust, purchased or homemade*
3 or 4 large apples, peeled, cored, halved and sliced
2 tablespoons sugar
2 tablespoons butter
2 tablespoons peach or apricot jam, heated

Preheat the oven to 350 degrees. With the dough at room temperature, unroll into a 10 inch tart pan. Arrange the apple slices on the cutting board, then transfer by sections to the unbaked crust. Sprinkle the apples with sugar and dot with butter. Bake for about 40 minutes, until the apples are soft and bubbling. Remove the tart from the oven. While still warm, brush the apples with the jam to add sweetness and a shiny golden color. Serve warm or at room temperature. Serves 8.

Delicious!

Nothing beats fresh fruit for a healthy dessert. This is one of my favorite healthy endings to a simple summer meal…colorful fruit salad.

Most kids love fruit anyway, so enlist them to help choose a rainbow combination of their favorite fruits.  The more variety, the better the presentation and nutrition. And to make this dessert extra kid-friendly be sure the presentation rocks!

What could be simpler? Choose at least three or more fresh fruits to combine. Mix together bite-sized pieces of strawberries, watermelon, blueberries, cantaloupe, kiwi, pineapple and mango and mix together. No dressing necessary; the natural fruit juices combine for just the right amount of light syrup.

Serve the fruit salad from a large platter or glass bowl and ladle into sherbet cups. Make it fancy by adding a small dollop of low-fat whipped cream.

Pretty and delicious!

My mother made homemade sauce every Saturday, and my sister and I would wake up to mouth-watering smells coming from the kitchen. I loved brunch on these Saturdays…homemade meatballs with plenty of sauce and Romano cheese, served in a bowl for dunking fresh Italian bread!

This is a quick, low-fat version of an Italian classic. My mother’s sauce took hours to prepare, but this hearty ragu won’t cost you all day in the kitchen. Make the sauce from scratch using homegrown or canned organic tomatoes, or use a high quality jar sauce (like Classico Organic Pasta Sauce with Tomato, Herbs and Spices) and add the meats to simmer. Flavors will meld in less than an hour!

Italian Sauce with Meatballs and Sausage

1 lb. Italian sausage (regular or turkey)

Meatballs:
1 lb. ground beef, 93% lean
¼ cup breadcrumbs
¼ cup grated Romano cheese
1 tsp. dried sweet basil
1 tsp. minced garlic
1 egg, slightly beaten

Sauce (omit if using purchased):
2 cans (14.5 oz. each) organic diced tomatoes, or 2 to 3 lbs. fresh tomatoes, peeled, seeded and diced
1 can (6 oz.) organic tomato paste
1 cup water (more or less)
1 tsp. dried sweet basil or Italian seasoning
1 clove garlic, minced
1 teaspoon salt

Preheat oven to 350 degrees. Line a rimmed cookie sheet with parchment paper; spray lightly with cooking spray. Place the ground beef in a large mixing bowl, add the next 5 ingredients and mix well. Moisten hands, then loosely form meatballs using ¼ cup of the meat mixture for each meatball. Place the meatballs onto the parchment-lined cookie sheet and bake for about 25 minutes (a light drizzle or spray of olive oil before baking will enhance browning). Oven-fry the sausage at the same time, making sure to prick the casing before placing on the rack of a shallow broiler pan.

While the meats cook, start the sauce. Cook the tomatoes until soft enough to break up, then add the remaining ingredients. Simmer covered, and when the meats are done, add them to the sauce. Simmer the sauce and meats together for an hour (less if using prepared sauce).

Serve with pasta, plenty of grated Romano cheese…and crusty Italian bread!

Buon appetito!

Don’t let a bumper crop leave you bored with homegrown veggies…

Expand your repertoire of recipes so every dish will be new and different. This is a savory version of green beans that is big on fresh taste. This recipe is simple, but be careful not to cook too long…overcooked green beans will be mushy and bland.

Green Beans with Shallots and Tomatoes is also a “recipe duet”…one recipe makes either a warm side dish or a cold green bean salad…

Green Beans with Shallots and Tomatoes

1 lb. green beans, about 2 cups
2 shallots, thinly sliced
2 teaspoons olive oil
1 ripe but firm tomato, about ½ cup seeded and diced
Salt and pepper to taste
1 teaspoon balsamic vinegar (optional for warm version)
Capers for garnish

Sauté the shallots in olive oil until translucent. Add the green beans and sauté until bright green in color and just tender. Add diced tomatoes and cook just 1 or 2 minutes more, until the beans are cooked but still crunchy. Serve warm as side dish.

For a cold green bean salad, steam the green beans until cooked but crisp. Rinse in cold water and set aside. Heat the olive oil and sauté the shallots; add the diced tomatoes off the heat and mix to blend the flavors. Chill. When ready to serve, arrange the beans on a platter with the tomato-shallot topping and drizzle with balsamic vinegar. Makes 4 servings.

Enjoy!

If you planted green beans this year then by now you might be overwhelmed with little green beans on big green vines. And even though it’s fun to go out to the backyard to pick vegetables for dinner…ever feel like you’re the only one eating them?

Try to enlist the kids in at least the picking and washing of the veggie crop…and if they are too picky to even taste them, well take heart, we know all about picky kids!

Many kids just haven’t acquired the taste yet for complex, savory flavors. So when in doubt, keep it simple. The fresh taste of steamed green beans, even plain, is hard to beat. Try to be creative with the presentation; for example, serve chilled green beans standing upright in a short glass, like French fries just waiting to be dipped into Ranch dressing (instead of catsup). Finger foods are fun!

These are not your ordinary supermarket green beans, so pick them skinny and tender, only about ¼ inch in diameter. Steam for about 4 minutes, and remove from the heat quickly. Serve a kid-friendly version plain, or with just a dot of margarine or butter. Kids of all ages may enjoy them at room temperature or even cold the next day.

Nobody has to know that green beans are loaded with vitamins and minerals, even anti-oxidants. They are also low in calories for those of us who care about such things, only 43 calories per cup.

My grown-up version is savory, so stay tuned for Green Beans with Shallots and Tomato…

MRSA, or methicillin-resistant Staphylococcus aureus, is a nasty germ even under the best of circumstances. It is also a “superbug”, a term that refers to a number of bacteria that have developed resistance to many standard antibiotics.

That’s the bad news. The good news is that a few simple precautions can keep most of us clear of staph infections, even MRSA. Staph is actually relatively harmless to normal, healthy skin. But a cut, scrape, bug bite, or even dry, cracked skin can let bacteria penetrate to start an infection.

Waterless hand cleansers can be very effective at killing bacteria, but most are so drying to hands that it’s not practical to use them frequently throughout the day. Noodle and Boo’s Instant Hand Sanitizer is different. I use it several times a day and I cannot believe how smooth and moisturized this product leaves my hands. But does it really kill germs? Yes, 99.99% of them, even MRSA.

Here are some simple steps to help protect you and your family from serious skin infections:

• Practice good skin care and wash hands frequently. Use Noodle and Boo’s Instant Hand Sanitizer whenever soap and water are not readily available.

• Don’t share towels and personal items (like razors). Bring your own clippers to the salon for manicures and pedicures.

• Keep wounds covered until they are healed to protect the open skin from bacteria, and also to prevent the spread of any infection.

• Have your doctor check any open wound or sore that is getting worse or not healing promptly.

Remember, your best defense against any type of skin infection is normal, healthy skin…by Noodle and Boo.

Read more by Dr. Pat in Healthy Lifestyles…

At my house, real dessert means anything chocolate. Choco-chini Cake is as rich, moist and decadent as any chocolate cake I have ever tasted, but with a healthier twist. The secret ingredient? Zucchini, of course!

This is an unbelievable, over-the-top chocolate cake that packs 2 full cups of shredded zucchini to keep the cake more moist with less fat.

This cake is so good I like to skip the frosting and serve with just a dusting of powdered sugar or a scoop of ice cream frozen yogurt!

Choco-chini Cake

2 ¼ cups flour
½ cup cocoa powder
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt
1 ½ cup sugar
½ cup canola oil and ½ cup applesauce
2 large eggs and 1 egg white
1 teaspoon vanilla extract
½ cup low fat buttermilk
2 cups shredded zucchini*, dried well
1 cup semisweet chocolate chips

Preheat oven to 325 degrees. Spray a Bundt pan (or a 9 x 13 inch pan) with Pam for Baking. Mix flour, cocoa, baking powder, soda and salt in a bowl and set aside. Beat sugar, oil and applesauce together in a large bowl until well mixed. Add the eggs and egg white individually, beating well after each is added. Add vanilla. Mix in the dry ingredients by alternating with the buttermilk until all is well blended. Stir in the zucchini and chocolate chips. Pour into the prepared pan and bake at 325 degrees for approximately 55 minutes, or 40 minutes convection. (Tester should be moist; do not overbake.) Serves 16.

*The prep of the zucchini is important. Slice a medium zucchini in half lengthwise and scoop out all the seeds. Then shred the zucchini and dry very well on paper towels. (If the zucchini is wet, the batter will be watery and the cake will come out dry. Trust me on this!)

What will the kids say, you ask? Don’t tell…and once they taste this luscious cake they won’t care that they are eating zucchini! But if they are really, really picky, then peel the zucchini before shredding or they will be quizzing you about the little green specks!

Read more by Dr. Pat…or email comments, questions and requests…

When I think of all the emotions I associate with motherhood, most are really wonderful…love, empathy, pride, hope. But another biggie creeps in… guilt.

Over and over I see wonderful mothers who can’t help but blame themselves for all of their child’s woes. When my son was only 15 months old, he sliced his hand on a can I had just thrown in the trash. I saw him go for it, but didn’t get there in time to stop him. He needed six stitches. I was fairly calm under the circumstances, but I knew it was my fault. Just like all the other mothers I see with injured children, I was blaming myself. I was guilty.

We know who we are. Did we feed them enough or too much? Are they warm or cool enough? Is the house clean enough? Too clean, too scheduled, too much?

I don’t really know where all that negative stuff comes from (maybe our mothers?), but I do know we don’t have to keep up the tradition. I spend the better part of my day reassuring parents that they are doing the right thing. And usually, they really are. It also turns out that our children will thrive in spite of us, in spite of themselves. Work for a balance as best you can, but try to leave guilt out of it.

Guilt ranks right up there with other stress hormones and they all take a big toll on our well being. Just say NO to guilt, and mean it. No, I won’t feel guilty or take responsibility for every failing, every problem my family encounters. Keep your sense of humor and life’s little crises won’t seem so bad.

Check out a few good books on the subject, like Motherhood without Guilt, by Debra Rosenberg or Mommy Guilt, by Julie Bort, Aviva Pflock and Devra Renner. If you don’t feel guilty anymore, your family won’t have to feel guilty for making you feel guilty. Then everyone feels better. Hooray!

More articles by Dr. Pat in Healthy Lifestyle.

Photo courtesy of Sourcebooks, Inc.

I love good potato salad, but who has enough time (or calories) to splurge on homemade?

This recipe can’t be beat for simplicity and creamy good taste. I served it recently at a dinner for friends and even the folks who don’t cook were asking how I made it. It’s that good!

Start with a great potato (like Sierra Rose Red Skin Golden Gourmet Potatoes) to get the best taste and texture. Then take 30 minutes or more off the prep time by steaming the potatoes in a paper bag! Just put the washed potatoes in a brown grocery sack, fold the top over, and microwave. (My friend Mariel uses a plastic bag…either one works.)  Slide the skins off after cooking if you prefer, but I leave some on for color and nutrition.

Simply Delicious Potato Salad

2 lbs. (about 5 medium) red potatoes
2 or 3 green onions, thinly sliced
¼ cup mayonnaise*
salt to taste
freshly ground pepper (optional)

Cool and coarsely chop the potatoes into 1 inch pieces. Place them in a bowl with the onion, mayonnaise, and salt. Mix gently and refrigerate before serving. Serves 4 to 6.

*Make this with Best Foods or Hellman’s Real Mayonnaise for a special dinner that is sure to impress. Otherwise, use light or cholesterol-free mayonnaise to cut cholesterol and fat. (You will notice the taste difference in a side by side comparison, but at least you can indulge guilt-free!)

Take things from simple to elaborate with one or more “add-ins” like Dijon mustard, chopped celery, chopped dill pickle or sweet relish, hard boiled egg, capers, etc.

Homemade just doesn’t get any better than…simple and delicious!

More recipes by Dr. Pat…

Try these hearty blueberry muffins this holiday weekend. No dainty little tea muffins for us…these blueberry muffins have less sugar and pack more flavor, texture and crunch because of cornmeal. We love ‘em!

If you love blueberries too, buy plenty to freeze when they are in season. Just wash and place in a single layer on a cookie sheet (lined with wax paper) to freeze. Transfer the frozen berries to small containers and they will be ready to use all year long. Toss them straight from the freezer into your favorite pancake batter, or use them in recipes, like this fabulous blueberry muffin recipe!

Dr. Pat’s Blueberry Crunch Muffins

1 ½ cup flour
¾ cup yellow cornmeal
¼ cup sugar
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt
1 egg
¼ cup canola oil
1 cup low fat buttermilk
1 cup blueberries, fresh or frozen (but not thawed)

Preheat oven to 400 degrees (375 degrees convection) and prepare a muffin pan with Pam for Baking (not paper muffin liners; they will stick).

Mix dry ingredients together in a large bowl and set aside. In another large bowl whisk the egg, oil and buttermilk. Add the wet ingredients to the dry ingredients and stir until just combined. Fold in the blueberries. Spoon batter into the muffin cups.

Bake until lightly browned, about 16 minutes in a regular oven or 12 minutes convection. Cool for 2 minutes in the pan, then transfer promptly to a cooling rack. Serve warm.
Makes 12 muffins.

Did I mention healthy? These muffins have the nutrition of blueberries (with their vitamins and antioxidants) in a low fat, low calorie package, only about 100 calories per muffin! Yum!

Still hungry? Browse more by Dr. Pat…

Beer Can Chicken is one of my all-time favorites for chicken on the grill. I certainly didn’t invent it…the recipes are everywhere. But I was always skeptical that the beer can approach was really just a gimmick…until I tried it.

This is absolutely, positively the most succulent chicken you will ever prepare on a grill! The beer bastes the chicken from the inside, and because the chicken is roasted vertically, all the fat just drips away.

What about the kids? The alcohol in the beer fully evaporates of course, leaving just wonderfully moist and flavorful chicken…without any drunken children!

Beer Can Chicken

1 whole chicken, 4 to 5 lb.
1 tablespoon kosher salt
2 tablespoons dry spice rub* or prepared grill seasoning
1 tablespoon oil or cooking spray
1 can beer (16 oz.)

Remove the neck and giblets from the chicken cavity and set aside. Remove any excess fat, then rinse the chicken and dry inside and out with paper towels. Coat the chicken with oil, then rub on the salt and spice mix, covering the inside, outside, and in between the skin and breast meat.

Open a can of beer and pour half into a glass (for later consumption!). Place the chicken over the beer can and transfer to the grill, positioning the can and legs like a tripod to support the chicken upright. Cook on indirect medium for about 1 hour and 15 minutes, or until an instant-read thermometer placed between the thigh and breast registers 165 degrees. Remove the chicken from the grill and place in a shallow pan to rest for 10 minutes. Lift the chicken from the can and cut into serving pieces. (Reserve the carcass for another use, like next week’s recipe!)

*A simple mix: 2 tablespoons each paprika and brown sugar, 1 tablespoon ground black pepper.

Try different dry rubs for variety; just look for more recipes in your favorite grilling book. If you have extra rub, pour a tablespoonful into the beer before cooking for even more flavor. And for the faint-hearted, you can even buy a stand to support the beer can if you don’t mind one more piece of equipment in the kitchen!

While the chicken cools, grill the corn on the cob and take the Zucchini, Apple and Raisin Slaw out of the refrigerator. Dinner is served!

Find more of Dr. Pat’s recipes in Healthy Lifestyle…

Patents often ask me about the safety of the vaccines we give. Even though I may reassure them that vaccines are as safe as ever, it is also important for me to give them specific information on the issues being raised.If you want to make sense of the vaccine issues, look to reputable sources. The American Academy of Pediatrics’ Parenting Corner has a fact sheet for parents on vaccine safety that is a good update of current concerns. The Center for Disease Control is another great resource on vaccines and vaccine safety.Here are some of the more frequent questions being asked about infant vaccines:Can MMR cause autism? Autism is a brain disorder affecting an individual’s behavioral, social and communication skills. A number of controlled studies have confirmed there is no relationship between autism and MMR. The cause of autism is not known, but it is clear that genetic factors are involved. Features of abnormal development associated with autism are present early in development prior to receiving MMR, and rates of autism have been shown to be equal in groups of vaccinated and unvaccinated children.Mercury and autism, another risk? A scientific review in 2004 confirmed that there is no relationship between mercury in vaccines and autism. Even so, all routinely recommended vaccines for infants have been mercury-free since 2001 as a precaution.Vaccine schedule…Should we delay vaccines until children are older? Infants are at greatest risk, so delaying vaccines only increases the risk from these life-threatening illnesses. In 20 years of practice, I have seen deaths from whooping cough (pertussis) and even chicken pox (varicella). The risk to our children from these diseases is real and is highest in infancy. The recommended vaccine schedules have been developed to provide maximum safety and effectiveness.Still confused after doing your homework? Trust the professional you chose to care for your child. Ask your pediatrician. You both have the same interest at heart…your child’s health and safety.Other articles by Dr. Pat…

It’s that time of year again…I just picked the season’s first zucchini from our backyard garden!

This recipe is one of our favorite warm weather salads. There’s no cabbage in this slaw, and the apples and raisins give it just the right amount of sweetness. This slaw is so crisp and good you will be serving it all summer.

Dr. Pat’s Zucchini, Apple and Raisin Slaw

3 cups coarsely shredded zucchini
1 apple, unpeeled and diced (about ½ inch pieces)
1 tablespoon apple cider vinegar
½ cup raisins
3 tablespoons fat-free mayonnaise

Slice the zucchini in half lengthwise and scrape the seeds out with a spoon (even small seeds will make the slaw watery). Shred the zucchini coarsely in the food processor; dry well with paper towels. Add the apples, vinegar and mayonnaise to combine, then add the raisins and mix well. Chill before serving. Serves 4 to 6.

This is good nutrition that tastes good. Enjoy!

Look for more zucchini recipes this summer in Healthy Lifestyle.

Babies as young as a few months old communicate with their eyes, their expressions and their cries, but without words, we don’t realize how much they really want to say.

I see many babies who communicate with signs as young as 9 months to a year old. Signing is physically easier for a young infant than learning to form spoken words.

Teaching your baby to communicate by signing not only enhances social interaction, but also decreases frustration from being unable to convey basic wants and needs.

Start with an introduction of a few basic signs; watch a video like Common Sign Language for Babies to get started. Parents.com has a few different slideshows that demonstrate more signs. These are fun to view and easy to teach.

The next step is to pick up a book and DVD like The Everything Baby Sign Language Book, by Teresa R. Simpson. This is a recent publication that will help you expand your signing vocabulary. Another book to consider is Signing Smart with Babies and Toddlers: A Parents’ Strategy and Activity Guide, by Michele E. Anthony and Reyna Lindert. This book is a comprehensive resource and also offers plenty of information on the benefits of baby signing.

And don’t worry that early signing will delay speaking. Babies who learn to sign often talk earlier than their non-signing peers.

So if you are not already signing with your infant, try a few words to get started. It will be fun for both of you!

Check out Healthy Lifestyle for more articles by Dr. Pat…

Photo courtesy of barnesandnoble.com

Is your baby fussy outside when it is very bright and sunny? It may be more than the heat getting to your little one; it may be the sunshine.

Squinting is uncomfortable for infants and young toddlers and their eyes are much more sensitive than adult’s eyes to damage from bright sun.

Even shade will not protect eyes in bright sun, because it is the  brightness and reflected sunlight that are damaging. The cumulative effect of bright sunshine plays a role in a number of serious eye conditions, like macular degeneration (a cause of blindness in later life), cataracts and chronic irritation of the cornea.

Kids need sunglasses! It may not seem practical to introduce sunglasses to infants and young children, but Frubi Shades are different. The soft, spongy nosepiece and wrap-around design make these sunglasses stay in place comfortably. The little ones may need a short period to adapt, but the improved comfort in bright sun makes the adjustment quick. The trick is to acclimate children to sunglasses at an early age, so they will continue the habit throughout their lives.

And there’s more to this story. Frubi Shades has donated thousands of sunglasses to children’s organizations as part of their Protect Their Eyes Campaign.

It feels good to endorse a great product from a company that also gives back. Hmm…just like Noodle and Boo!

Look for Healthy Lifestyle every week for health tips, recipes, fun with gardening!

Photo courtesy of frubishades.com

Got the kids involved in gardening yet? Start with the right tools for the little ones, and stay ahead of these gardening pitfalls with a little planning.

Sun. The sun may be good for plants, but not for your hair. Wear a hat with a brim, especially if you color your hair, or you may discover highlights you wish you didn’t have. The “apprentice gardeners” will look especially cute in their garden hats!

More Sun. A sunburn is no fun either, so don’t forget the Noodle and Boo Play-Day. This is the one sunscreen for the whole family; it is light, nearly unscented and moisturizes too.

Bee stings. Skip the perfume and the bees will seek out the flowers, not you.

Dirty fingernails. Here is where you and the little ones have different agendas. They will love digging in the dirt with bare hands, but of course that is part of the appeal! Apply Noodle and Boo’s Ultimate Ointment generously to little hands before you go out and those hands will clean up easily with soap and water later. I use ointment first even when using garden gloves, so I don’t go to work looking like I spent the weekend digging in the dirt (even if I did!).

Muddy shoes. I love my garden clogs, and not just so I don’t worry about tracking mud into the house. They also look and feel great!

And finally, take time while you are out there to enjoy the warmth of the sun, the smell of the flowers, and the buzz of the honey makers. It’s fun to be a gardener!

More Healthy Lifestyle…

Pasta night? This week make a savory chicken pasta dish using different varieties of flavored chicken sausage. You won’t have to fix two separate meals for dinner if you want to serve something that is too spicy for the kids… pasta makes it easy to improvise. 

The key ingredient here is flavored chicken sausage. Look for Aidell’s in stores or Sausages by Amylu  in stores and on line. They both have amazing combinations that pack a lot of flavor, like sun-dried tomato and basil or apple and gouda.

Sauté veggies in two pans and add simple ingredients to one pan and more spicy additions to the other. Serve both pasta dishes side by side and the younger set may surprise you with their preferences!

Pasta Duets: Savory Chicken and Pasta (Hot and Not)

Heat the water for the pasta. Saute a chopped onion in olive oil until translucent, then add a cup of chopped leftover veggies, like green beans or asparagus.

Split the veggies between two pans and in one, heat slices of precooked chicken sausage (try Aidell’s Habanero and Green Chili, or Amylu’s Andouille if you like heat ), add 2 tablespoons tomato paste, 1 cup of chicken broth, a splash of white wine, and a teaspoon of crushed dried herbs (Italian blend or sweet basil). In the other pan of veggies, add slices of mild chicken sausage or shredded cooked chicken, 1 tablespoon of tomato paste, 1 cup of chicken broth and a sprinkling of dried thyme.

Simmer both sauces while the pasta cooks. Cook bite-sized pieces of additional fresh vegetables (like broccoli) by just tossing them in to boil with the pasta during the last 2 to 3 minutes. Drain the pasta (along with the veggies you added to the cooking water).

Now remove the two sauces from the heat, and mix half of the pasta and veggies into each. Sprinkle with fresh minced parsley and plenty of grated cheese.

The sausages freeze well right in the package, so you can have a home cooked entrée in the time it takes to cook pasta.  Have fun sampling the different varieties to create an entirely new dish every week (or skip the meat and double the veggies for a classic vegetarian pasta). Have even more fun finishing up the extra sausage links on another night by making this recipe for Chicken Sausages with Onions, Peppers and Potatoes.

Coming soon…“kid pastas” that adults love.

Check out other recipes by Dr. Pat in Healthy Lifestyle…

Planting a garden is the perfect way to have some fun with the kids…and to get them more excited about vegetables!Your little gardener will delight in watching the tiniest seedlings grow into big super stars. The home grown versions of these favorites not only taste better because they ARE better, but they also create tremendous pride in the achievement.Try these winners for a kid-friendly garden:

• Tomatoes. If you only plant one tomato, choose a “Sweet 100″ cherry tomato. This is a small tomato with a big-tomato taste. It has an unbelievably sweet flavor; we love to rinse and eat them right from the bush. The most amazing thing is how much they produce; there are hundreds (thousands?) that just keep coming throughout the summer. Serve them in a bowl for snacking, slice them in half for salads, garnish pasta dishes. Yum!

• Cucumbers. My favorite is a burbless or seedless cucumber. These have a milder flavor, especially peeled. We eat one or two everyday, usually just sliced for munching before dinner. I have even sliced them to make sweet pickles, but we usually eat them too quickly for that!

• Green beans. Another “pick” for the kid-friendly garden is a row of pole beans. Pole beans are “indeterminate”, which is a fancy way of saying they produce for the entire growing season; the more you pick, the more you get. Pick them small, about 3 to 4 inches, for the most tender beans. Steam them lightly; a slight crunch preserves their flavor and you won’t lose vitamins to the cooking water.

• Zucchini. If you have room (and that is a big IF), then plant a yellow squash or zucchini. These are show-stoppers with their HUGE leaves and rapid growth. The kids will be impressed. The drawback here is that you certainly will have much more squash or zucchini than one family could possibly eat; that is, until you try fresh zucchini slaw, homemade zucchini bread, and even zucchini pickles! You will also be more popular in the neighborhood and at the office when you share your bounty. Pick them small (6 to 8 inches) for the best flavor.

Small yard? Use a large container on the patio for a single tomato or cucumber plant with a tomato cage to let it climb. Container gardening is a great way to get started, and it makes watering and weeding so much easier.Pick up a few small plants soon, because you won’t have a crop for another 70 days or so. Then just add soil, water, sun and love…and be sure to send me your photos! I want to see your biggest and best…Happiness is…my very own vegetable garden.More by Dr. Pat…

Fish and rice with a Southwestern twist! This is a variation of Colorful Fish Fillets, but a few substitutions make it an entirely new dish. Fire-roasted corn, tomatoes and green chilies flavor the fish, and the rice cooks with salsa for a quicker version of Spanish rice…

Look for roasted corn in the freezer section of specialty markets or better yet, make extra to freeze next time you are grilling.

Salsa Fish Fillets

salt and freshly ground pepper to taste

Add a quick side dish of sliced avocadoes on a bed of lettuce and dinner is served!

More from Dr. Pat…

Six o’clock already? Make it “pasta night” and you’ll have a quick and easy dinner that tastes like you planned it to perfection.

Remember Danielle’s advice?…plan specific routines to make weekly menu planning easier. My problem comes on the nights when there is NO menu planned…that’s when “pasta night” really comes in handy!

Heat the water for pasta, scan the refrigerator and pantry for ingredients, then put everything together while the pasta cooks. Only take-out could be easier! I have some tasty sauces you can prepare in minutes, and this week the key ingredient comes from a jar…

Tapenades! I love these Mediterranean-style spreads in any mix of flavors. I always have a few jars on hand for appetizers to serve with crackers or crusty bread. They all can work for a quick pasta dish, but one of my favorites is Gertie’s Finest Artichoke Salsa, a flavorful mix of chopped artichoke hearts and chunky tomato. There is just enough zing to be a little bit spicy; it’s really good! Seems I’m not the only one hooked either. Mix Gertie’s with a cup of chopped tomato or tomato sauce and simmer while the pasta cooks. Add the cooked pasta and some of the reserved pasta water if needed. Top with plenty of freshly grated cheese.

Fix a salad, fill the water glasses…because this dish will be ready as soon as the pasta is al dente… That’s no time at all!

Check out Posh Gourmet.com for their wide variety of tapenades, but if you don’t want to buy a case of Gertie’s Finest Artichoke Salsa, look for it at your local Costco.

Photo from Amazon.com.

More by Dr. Pat…

This “two-for-one” will give you two different meals from one recipe…and I don’t mean leftovers! As cook and magician, you will make fabulous chili, Sloppy Joe’s or a combination of both all at the same time…and that’s just the beginning.

This is another “I can’t believe this is turkey” recipe: ground turkey masquerading as ground beef. The spices give the ground turkey a whole new identity, and with fewer calories and only a fraction of the saturated fat of ground beef, this version definitely comes out on top.

Preparation is easy, but the trick is to let everything simmer long enough to develop the rich flavor. (If you want to cut prep time, look for packaged chopped onion and pepper in the fresh produce or freezer section of the supermarket.) Make this meal ahead and reheat it for a quick weekday supper with a salad and whole grain bread.

Kid-friendly chili or two meals? If the munchkins in your family aren’t into chili yet, just divide the meat mixture into separate portions before the chili powder and spices are added and simmer separately. You will have hearty “Sloppy Joe’s” for them and delicious chili for you with no extra effort!

1. Heat the oil on medium-high in a Dutch oven; add the onions and peppers and cook about 3 minutes until the onions are translucent.
   
2. Add the ground turkey and brown well.
3. Add the beans, tomatoes, paste, water and vinegar.
4. Add remaining ingredients (*adjust the amounts if you split the recipe).
5. Bring to a boil, then reduce the heat to simmer for 1 ½ hours (or more), stirring occasionally. Serves 6 to 8.
   

For Sloppy Joe’s: Follow the instructions above through #3, then transfer half the meat mixture to another pan and omit the spices (*).  Simmer as above, stirring occasionally. Serve on buns.

These recipes pack a lot of flavor and nutrition into a simple meal…and you won’t believe this is turkey!

Good nutrition tasting good…more recipes by Dr. Pat…

Today’s health tip is really all about fiber that tastes good!

Fiber is good for us because it can help lower cholesterol levels, control blood sugar and even regulate the digestive system. Increasing fiber can also improve the nutritional value of the foods we eat when we cut up an orange instead of serving orange juice and leave fruits and vegetables unpeeled (apples, potatoes, cucumbers and more). Whole grains are another nutritious and flavorful way to add fiber to our diets…

Oatmeal is a particularly tasty way to increase fiber and packs a zillion other nutritional benefits. (Who knew oatmeal was a Super Food?) Check out this impressive collection of oatmeal recipes from Blogher author Kaelyn Denny. I felt healthier just reading them!

Here is my recipe for oatmeal cookies. They have fiber from oatmeal and fruit (applesauce and raisins) and half the fat of most cookie recipes. I especially like how quickly they come together with a whisk and spatula…I don’t even have to get out the mixer!

Dr. Pat’s “More Oatmeal Cookies, Please”

1 cup light brown sugar, packed
1 egg
½ cup unsweetened applesauce
½ cup canola oil
1 teaspoon vanilla
1 ¼ cups flour
1 teaspoon baking soda
1 teaspoon cinnamon
½ teaspoon salt
2 ½ cups oats (quick or old-fashioned)
1 ¼ cups raisins*

Preheat the oven to 350 degrees. In a large bowl, whisk the sugar, egg, applesauce, oil and vanilla until blended. Combine the flour, baking soda, cinnamon and salt, and add gradually to the wet ingredients, mixing with a spatula. Once blended, mix in the raisins and oats.

Drop by rounded tablespoonfuls onto an ungreased baking sheet, about 2 inches apart.

Bake 7 to 9 minutes, until lightly browned on the edges. Be careful not to overbake. Cool 1 to 2 minutes before transferring to a cooling rack. Store tightly covered. Makes about 3 ½ dozen.

*Try these variations: chopped dried fruit, Craisins, or even mini chocolate chips.

Here’s to guilt-free snacking!

More by Dr. Pat…

Since you are reading this, chances are you already know about Noodle and Boo products. There is a lot to like, and I love that their products are wholesome and natural for all skin, not just sensitive skin. They are the best I have ever used personally or have recommended as a pediatrician.

But there is more. This company has been committed to charitable giving since it began, and now the circle has widened. If you haven’t browsed the website in a while, check out the Raise Your Hand Campaign. I always felt good knowing that Noodle and Boo supported a number of children’s charities, but soon their impact will be even greater. In addition to the charities that Noodle and Boo already supports, soon you and I will be sponsoring the health and well being of an entire village in Africa just by buying a bar of soap!

Noodle and Boo’s contribution to our world is up front and personal, because these are products we use every day. And now we will feel just as good inside as we do outside!

Sausage bread that is healthy? You bet! This has become one of my favorite recipes, made with turkey sausage and low fat mozzarella…

When I saw this recipe prepared on Fine Living  more than a year ago, I couldn’t wait to try it. My version is even better; you won’t believe how tasty (and easy) this is.

This is great finger food at parties, or as a quick supper with a big salad of rainbow veggies (greens, tomatoes, red onion, cucumbers, carrots).  It is definitely a keeper.

Healthy Sausage Bread

(Adapted from Pairings with Andrea, Turkey Sausage Bread)

8 oz. Italian-style turkey sausage, casing removed
2 cloves garlic, mashed and minced
4 oz. shredded mozzarella cheese
¼ cup grated Romano cheese
1 tablespoon Italian seasoning or oregano
12 oz. pizza dough*, at room temperature
egg wash: 1 egg, beaten with 2 tablespoons water

1. Preheat oven to 350F.
2. Preheat skillet to medium and brown the sausage with the garlic and seasoning.
3. Cook meat fully, drain on paper towels and let cool.
4. Roll or press dough into 8 x 12-inch rectangle.
5. Place the sausage mixture and cheeses along the middle of the dough.
6. Fold long sides of dough over the sausage and cheeses, overlapping. Enclose ends and pinch all seams to seal. Invert the roll seam-side down onto parchment paper and brush entire loaf with egg wash.
7. Place on baking sheet (use cooking spray if you don’t have parchment paper) and bake for 20-25 minutes, until golden brown.
8. Cool slightly on a rack then cut into one-inch slices.

Serves 8 as an appetizer, 4 as an entree.

* The original recipe calls for a 10 oz. can refrigerated pizza crust dough, but I use fresh dough for a lot more flavor. Look for fresh pizza dough at your market…our local Trader Joe’s has a selection of white, whole wheat, low carb and herb dough in 1 lb. bags for only $1.29.

More by Dr. Pat…

Photo courtesy of fineliving.com

Get more game ideas from PreschoolRock.com. Here is a fruit and vegetable color guide to get you started:

Red: Strawberries, raspberries, tomatoes, tomato sauce, watermelon

Orange: Sweet potatoes, carrots, oranges, orange juice, mangoes, cantaloupe, peaches, pumpkin and other orange squash

Yellow:Pineapples, yellow peppers, lemons, yellow grapefruit

Green: Spinach and leafy greens, beans, peas, broccoli, asparagus, green peppers, avocado

Blue and Purple: Blueberries, blackberries, dark beans, purple grapes, eggplant

White: Don’t forget white! Think bananas, potatoes, onions, white beans, apples and cauliflower.

The kids won’t be the only ones having fun… this is an imaginative way for all of us to include more nutrients in our diet. The pigments that make fruits and vegetables so colorful are actually phytochemicals that contain vital nutrients, says  James A. Joseph in The Colour Code.

A recent review of his book summarizes the benefits of the colors: lycopene, the red in tomatoes, is linked to lower rates of cancer and heart disease; lutein, which gives spinach its dark-green tint, helps fight certain types of eye disease; anthocyanins, contained in blueberries and other dark-purple and red fruit, aids memory and improves other cognitive problems of ageing, and there are immune-boosters found in white root vegetables like in garlic and onions. (Of course, don’t tell the kids all that!)

Turn some of your favorites into “rainbow recipes”, like fish (colorful fish fillets), veggie stew (ratatouille), or dessert.

And last but not least, don’t miss the song, I Can Eat a Rainbow. It’s a kick! 

More Dr. Pat…

Yes, it is good to eat fish! Fish is loaded with Omega-3 fatty acids, making it one of the healthiest foods around.

Kids can eat fish up to once a week, as long as you choose fish that has the lowest risk of contamination. The best choices also consider the health of the fish population, so don’t miss Seafood Watch by the Monterey Bay Aquarium.

Here is recipe for healthy fish that strikes gold on several counts. It is easy, assembles quickly and adapts to the fresh vegetables you have on hand. It is also fast, only 10 to 12 minutes in the microwave. It will be another family favorite…even those who are “so-so” about fish will appreciate the delicate flavor of the whitefish.

Colorful Fish Fillets

(Substitute any combination of veggies: sliced mushrooms, zucchini, asparagus, yellow or red peppers, leeks)

Arrange the fish fillets in a single layer in a greased microwave-safe dish. Season the fillets with salt and pepper, sprinkle with onion, green pepper, and tomato. Dot with butter. Cover with microwave-safe plastic wrap, venting one corner to allow steam to escape. Microwave on high 6 to 8 minutes, then check the fish for doneness. Thicker fillets will require more time, but check every 2 minutes to avoid overcooking. The fish is done when it is opaque and flakes easily with a fork. Let stand covered 2 to 3 minutes before serving. Serves 3.

I like to start the rice before preparing the fish, so while the fish cooks I’ll have just enough time to make a quick salad. Dinner is served in less than 30 minutes…move over, Rachael Ray!

Here is more by Dr. Pat…

The refreshing taste of citrus is so nice in the water served at your favorite restaurant…or is it?

Recent reports of a study in the Journal of Environmental Health have revealed that the lemon slice or wedge served with the water in restaurants is contaminated with disease-causing bacteria about 70% of the time. This doesn’t mean people get sick that often, but I don’t find that very reassuring.

The study found that servers usually do not use gloves or tongs when adding a lemon slice or wedge to the glass, causing contamination when hands are dirty. This is not only unsanitary, but violates the health code in many regions.

Must we forego even that little slice of luxury when eating out? The risk seems to be low, but now the whole idea seems quite unappealing.

I guess it just comes down to personal choice. For me it’s going to be…
“Water please, no lemon.“

More Dr. Pat…

Love those bananas! Bananas are one of the most nutritious fruits you and your kids can eat. They are loaded with potassium, B vitamins, vitamin A, vitamin C, and even calcium and magnesium. I like them firm, so when they get soft and over-ripe, I just put them in the freezer as is, peel and all. They stay perfectly packaged until I pull them out to make this extra hearty, kid-friendly banana bread.

What’s so special about this recipe, besides being delicious? This banana bread is a good choice for toddlers because it uses less sugar, has heart-healthy canola oil and applesauce instead of butter, and raisins instead of nuts. It also makes a nutritionally balanced snack for kids when paired with cream cheese. Yum!

This is a double recipe, so your family will appreciate your effort twice as much. I like to use mini loaf pans; the extra loaves are easy to wrap and store in the freezer…but freeze them quickly before they disappear!

Dr. Pat’s Banana Bread

1 cup canola oil (or use ½ cup oil and ½ cup applesauce)
1 ½ cups sugar
4 eggs, beaten
5 or 6 ripe bananas (about 2 ½ cups mashed)
4 cups all purpose flour
2 teaspoons baking soda
1 teaspoons baking powder
1 teaspoon salt
¼ cup milk
1 teaspoon vanilla
1 cup raisins

Wisk oil and sugar together. Add eggs and banana pulp and mix well. Add sifted dry ingredients, then milk and vanilla. Stir in raisins.

Pour into greased and floured pans (or use Pam for Baking). Bake at 350 degrees F approximately 1 hour for two 9 x 5 x 3 inch loaf pans. For mini loaf pans, shorten the baking time to 45 minutes (or less). (In my convection oven the mini loaf pans take only about 30 minutes, so be careful not to overbake.) Cool, then wrap and store overnight before cutting or freezing. (This is important, because the raisins plump up and the bread really is more moist and flavorful the second day).

When comparing my banana bread recipe to other quick breads (ah yes, the buttery recipes…), I found another recipe that intrigued me, kumquat bread.

It looked wonderful, especially since I have a kumquat tree in my yard (yes, I live in California). I never have figured out what to do with kumquats, so I am eager to try it! I’ll keep you posted…

Happiness is…picking fruit from your own back yard.

Take a deep breath, and change your focus from those wet or dirty diapers to a whole new routine for your two year old, potty time.

• The right age is two, or just a couple of months before or after. (By 2 ½ they love to say NO!) Start by getting a good potty book your child…

• Get a potty timer, a loud timer that you keep in the bathroom to set for 1 to 2 hours as a reminder for potty time. The timer, not you, is interrupting your child to announce that it is time for the potty.

• Buy really cool underwear or cloth training pants for your toddler. Getting wet is important physical feedback when your child starts to pee, so use diapers or pull ups only for naps and bedtime, never daytime.

• The bathroom is the happening place. No more changing table, bed or floor for changing wet or soiled clothes. Have your child sit on the potty while you get him cleaned up. Talk about how the pee got his clothes wet, and how he’ll stay nice and clean when the pee or poop goes in the potty.

• Praise, praise, praise and reward the effort each time he sits on the potty. Your child may pee in his pants just two minutes after potty time, but remember that this is a learned skill. It takes time to learn to relax those muscles on command. Accidents are a necessary part of the learning process.

• Be prepared. Try to spend more time at home the first week and keep any outings super short. Watch the clock (or keep the timer in your purse) and stop for bathroom breaks on schedule. Carry multiple changes of clean clothes and line the car seat with an absorbent pad, but DO NOT put your child in a diaper if you need to go out. You will be saying that it is OK to wet in your pants when it is not convenient to use a toilet.

• Keep the routine going. Once your child gets the idea, don’t assume he will tell you when he needs to use the bathroom. It will be important to keep potty breaks first thing in the morning, before and after every meal, nap, outing, etc.

Look to other moms for encouragement and keep a sense of humor about potty training. Soon you and your child will be celebrating your success!

Happiness is…no more diapers!

I often find myself sharing food ideas with parents. This recipe is delicious, and so simple I have often written it down for parents as a great way to increase the milk and protein intake of finicky toddlers.

Dutch Baby (or German Baby) is a large oven pancake. I clipped the recipe below many years ago from a Williams-Sonoma catalog. Their current website has only the Dutch Apple Pancake recipe shown in the photo. The apple version has less milk and more eggs, but try the plain one first; I love the less “eggy” version so much more.

So here it is…

Dutch Baby

This recipe for Dutch Baby has been a long-time favorite in my family and when my son’s friends come for a sleepover, it is always the most requested breakfast. Enjoy!

To view other articles by Dr. Pat…click here.

Protecting our children is always our number one concern, so it is especially worrisome to think we may be unintentionally causing them harm. We tackled phthalates in baby products, only to be confronted with BPA in plastic baby bottles.

BPA (bisphenol A) is a chemical found in hard plastics made of polycarbonate, like baby bottles, Nalgene bottles, and even the plastic lining inside soda cans. The chemical leaches out of the plastic into food or drink, only to be consumed. (Add that to the long list of reasons for kids to avoid soda!)

Even small amounts of BPA are a concern for any infant, but a baby who is fed canned formula, especially if it is heated in the bottle, can consume potentially toxic levels on a daily basis. Developing infants and young children are most susceptible to the hormone-disrupting effects of BPA, but the chemical can be toxic to adults as well. Concerns about BPA have come from many sides, ranging from scientific journals to health blogs to ABC News.

Parents have asked me if they should avoid plastic baby bottles because of BPA. As a pediatrician and a mother, this is an easy call. Why put our children at risk?

What to do? Most brands of clear plastic baby bottles (like the one pictured here) contain BPA, so use glass bottles or plastic liner bags (which do not have BPA) for infant feeding. Look for BPA-free plastic bottles and toddler cups and as well as “safe” plastics, like #2 HDPE (high density polyethylene) or #5 polypropylene (PPE). Don’t heat foods or liquids in plastics if possible.

My son is long past babyhood, but now I’m off to inspect the Nalgene bottles in his camping gear. (If they are #7, then they’re history.) The bottles are probably past their prime anyway, so after reading the Green Guide I think I’ll replace them with HDPE.

Hmm…glass baby bottles. I think we have come full circle…

Eating is a hot topic at doctor visits for children of all ages. Even more than adults, kids go through phases with eating…a food they loved one week is taboo the next.

I tell parents that many toddlers average one good meal every other day… it may simply not happen that your little one eats green vegetables every day. You keep offering them, but more often than not, they aren’t being eaten.

These phases are normal…yes, picky eaters are normal! And since the rate of your child’s growth slows down dramatically in the second and third years, appetites are smaller too.

Is there hope for healthy nutrition at these tender ages? Yes, but you must lay the groundwork.

• Be upbeat and positive about healthy food choices. You should decide what is offered and when the meals and snacks are given. Your youngster must choose from what you have served, but be sure to include some favorites.
• Set regular times for meals and snacks, more frequently for younger children. Eating should be at the table (or for the younger set, the high chair), not on the floor while playing or watching TV.
• Allow your child to decide how much he eats and even whether he eats or not. If your child wants to leave the table without eating at all, it is a mistake to try to force him to eat. He will eat when he is hungry, and that’s OK. At the next meal or snack your child may be more willing.
• Eat together. You set an example when eating healthy foods.
• Involve older kids in planning and preparing meals.

Children who control their own intake eat better and ultimately choose more variety than children who are forced or pushed to eat. Nutrition Explorations by The National Dairy Council has many ideas for fostering healthy eating with your child. Try their fun facts and games with your kids.

So how to get a picky eater to eat? Put him in charge, sit back and…be patient!

Many parents worry that their infant is eating too little (or too much) and don’t realize that baby usually knows best…

I recently watched a video of a very loving Dad spoon feeding his infant. The baby fed readily for a time, but once he stopped opening his mouth for the spoon, the dad would get him to laugh so he could sneak in another spoonful. Only by crying and squirming did the baby finally get the dad to quit. This dad was teaching the baby to keep eating after he was full…a set up for overeating and later obesity.

Here are a few tips to keep in mind for healthy infant feeding:

• Breastfeed as long as you can. Studies have shown that breastfeeding is associated with a reduced risk of obesity in later life compared to formula feeding.

• Delay solids until 6 months. Many pediatricians are now recommending solids at 6 months old, when babies’ digestions are better able to handle solid foods. Early feeding has been linked to excessive weight gain as well as increased risk of food allergies.

• Transition quickly to finger foods. As soon as your baby can sit in a high chair, offer small soft foods he can scoop up, even if it is just for play at first. Pea-sized pieces of banana, steamed carrot or sweet potato are easy for a baby to pick up and eat. Self-feeding is an important way for your baby to control his intake.

• Look for signals that your baby is full. Breast fed babies will stop feeding when they are satisfied, so give your bottle-fed infant the same control and don’t push him to finish a specific amount. Spoon feeding should end when your baby loses interest, not when the bowl is empty.

• Keep feedings pleasant. Never let the baby fuss in the high chair. If he doesn’t want to eat now, try again later.

Offer extra meals for a small eater, but trust your baby to decide how much to eat…you will both be happier! Next week…the picky eater.

“Hey, where is an Ultimate Cleansing Cloth when I need one…?”

My niece asked me if she should consider using DHA-fortified milk when her daughter turns a year old in a few months. It seems this was a popular topic at a one year old friend’s birthday party recently.

DHA (docosahexaenoic acid) is an Omega-3 fatty acid (a good thing). DHA occurs in large amounts in breast milk and now all infant formulas are supplemented with DHA, recognizing the critical role of DHA in infant nutrition. DHA is an important nutrient for developing brain and nerve tissue in infants and children and contributes to brain, eye and heart health in adults as well.

Unfortunately, your child loses his or her main source of DHA once breast milk or formula is replaced with cow’s milk, which is low in DHA. DHA is found primarily in fatty fish, but the typical toddler just doesn’t eat much salmon and tuna. Ditto the vegetarian sources like spinach and soybeans-not exactly hot items on a kid’s menu.

The good news? Now you can find milk fortified with DHA. In 2007 Horizon Organic Dairy became the first U.S. company to supplement milk with DHA. Check out Horizon’s interactive site for a fun and easy way to learn more about kids and DHA.

So what did I tell my niece? I told her I thought DHA-fortified milk would be a good idea when she introduces cow’s milk. See if your pediatrician agrees…

Beware of the sun even in winter months; tender skin can burn before you know it! Even at this time of year, exposure of more than 20 minutes risks damage to your little ones’ sensitive skin.

Here are a few tips for winter sun safety…

• Your child needs sunscreen outside in all weather. Even on overcast days, 80% of the sun’s damaging rays filter through the haze.

• Plan ahead. Apply sunscreen 15 to 30 minutes before going outside. Sunscreen won’t work well unless it has had time to be absorbed. Better yet, use sunscreen on your child’s face and exposed skin each morning; now you can be smart and spontaneous when your toddler wants to play outside. A school age child needs sunscreen every morning year round.

• Sunscreen is absorbed better by dry skin, so don’t wash your child’s face right before applying. When sunscreen is absorbed better, it protects better.

• Bring your sunscreen along on winter vacations. You might not think of packing sunscreen when it is 35 degrees outside, but snow increases exposure. Reflected rays from the sun increase by 80% in snow. The risk of burn goes up even more at high altitude. (And don’t forget the sun goggles in snow country.)

These are a few important features in a sunscreen…

• Sun Protection Factor. There is just a small increase in protection beyond SPF 30, but there is a lot more sensitivity. I see more contact dermatitis with gels of SPF 45 to 50 and higher, so I tell parents to avoid them and choose a water-resistant lotion with SPF 15 to 30 for young children.

• Broad spectrum. The two types of harmful rays in sunlight are UVA and UVB. They are both dangerous, but UVB is the major cause of sunburn and skin cancer. A broad spectrum sunscreen protects against both types of harmful rays.

• Hypoallergenic. When using sunscreen on a young infant, always test on a small area to watch for redness or irritation. You and your older child will benefit from the same mild formula you use on your infant.

Question: Who makes a hypoallergenic, broad spectrum lotion with an SPF 30 that is safe enough for babies? Answer: Noodle and Boo, of course. Play-Day is the perfect sunscreen for sensitive skin of all ages. Don’t leave home without it!

Want to know more? The American Academy of Dermatology is a great resource; read Facts About Sunscreens or take a sun-smart survey called RAYS: Your Grade!

Pearls?…these are some of my pediatric “tricks of the trade.” Time tested, parent tested, and pediatrician approved from over twenty years of baby and child care…

Most people know to avoid diaper rash by keeping those little bottoms dry. But too much cleaning can be a problem too.

Newborns and very young infants are especially sensitive to wetness, and that includes over cleaning. A newborn may need to be changed 12 or more times a day; that’s a lot of wetness and wiping on such sensitive skin. Most diapers wick wetness away quickly, so when changing a wet diaper in a newborn, simply switch it for a dry one. Save the cleaning for a soiled diaper (which may still end up being almost every change!)

When there is any soiling, cleanse with gentle wiping, without rubbing or pressure. And after the bottom seems clean, use another fresh wipe to be sure. Any trace of stool left behind (no pun intended) can trigger irritation and rash.

Older babies and toddlers do not urinate as frequently as newborns, so a quick wipe with every change is better to freshen them.

Which wipe to use? Choose Noodle and Boo’s Ultimate Cleansing Cloths for soft, gentle pampering of your baby’s sensitive skin.

They are just what the doctor ordered.

Your child wakes up with fever, cough and congestion…is it flu?

Fever, headache, body aches, fatigue and cough occur in both colds and flu, but flu symptoms are more sudden and severe than cold symptoms. Children with flu may also have vomiting and diarrhea, which adds to their risk of dehydration.

If you suspect flu, here is what your child needs:

• Rest. Sleep is an even better aid to recovery.

• Fever reducers. Medications such as Tylenol or Motrin help with fever, headache and achy muscles.

• Fluids. Some kids won’t drink when their fever is high, so treat the fever with medications and offer sips of clear fluids once the fever is responding. Clear fluids are best if your child has nausea or vomiting.

• Comfort. Saline sprays for dry noses, popsicles to soothe sore throats, chicken soup for warmth and nutrition.

Call your pediatrician’s office. Your pediatrician (or nurse) will review your child’s symptoms to decide if a visit is needed. If your child is at risk for complications from flu, your pediatrician may do a test to confirm flu. In specific cases, antiviral medications may be prescribed.

A flu shot will prevent most cases of flu, so if you or your children are still not vaccinated, it’s not too late. Call your doctor today!

Tylenol and Motrin are registered trademarks of McNeill-PPC-Inc.

Many people choose health-related resolutions for the New Year…and I suspect that diet and exercise rank at the very top of the behaviors many of us would like to improve.

Year after year, I drop more resolutions in the first week of January than I would like to admit. Some years I even refuse to make resolutions, telling myself that if I had more discipline I wouldn’t need them. Probably true.

This year is going to be different. I always liked the idea of a New Year’s Resolution because of the feel of a fresh start. Here are a few tips for creating successful resolutions:

• Write it down. Keep your written resolution in a prominent place, like on the refrigerator or the steering wheel of your car.
• Keep it focused. Instead of “I am going to eat healthier,” try something specific like “I will eat three fruits a day.”
• Allow yourself some wiggle room. If you resolve to “exercise for an hour every day,” you will feel like a failure the first time you miss a day. Give yourself a range, like exercising three times a week.
• Keep it practical. Lofty goals are harder to attain and will be abandoned sooner. Even if you need to lose 20 lbs., resolve to lose 5 or 10 pounds as an initial goal, so that you can actually succeed. You will be more motivated to keep going.
• Reward the effort, not just the result. Sometimes the hardest part is just getting started, so if you splurge on your reward (just had to have those earrings) on your way to your goal, remember to add another teaser for the next level. Just be careful not to sabotage your efforts. (Ice cream is not an appropriate reward for following your diet!)
• Share your ideas for healthy resolutions. Consider a weekly “salad day” at work and have each co-worker bring an ingredient for a big chef’s salad to share for lunch. Your friends will love it!

Remember that routines take time to change, so keep a positive outlook. When you lapse, plan to restart tomorrow or next week, just don’t wait until next year!

Send me your ideas for healthy resolutions and in a few weeks, lets see how we’ve done! Leave a comment, or e-mail me at chatterbox@noodleandboo.com. Questions on any other health issues? . . . Just ask!

Here’s to a Happy and Healthy New Year!

Oh, to sleep like a baby…it does sound wonderful, doesn’t it? But as adults, sometimes we just don’t have enough time for sleep. And if we are busy or stressed, our sleep may not be as restful.

We may not sleep 15 to 18 hours like most infants and toddlers, but sleep is just as important for our well-being and health. Inadequate sleep in adults saps energy, dampens our mood, inhibits memory and mental sharpness, decreases productivity, and even affects our immune system. We are more likely to get sick when we are “run down” (tired, fatigued, or exhausted).

So wake up! The National Sleep Foundation offers some tips for healthy sleep:

• Keep regular sleep times. Don’t “sleep in” more than an hour or so on weekends or you may upset your internal clock, which sets our sleep and awake cycles.

• Exercise regularly. It’s easier to fall asleep, as long as you finish exercising a few hours before bedtime.

• Establish a relaxing bedtime routine. I love this tip…what’s not to like about a warm bath, soothing music, and a good book before bed?

• Create the right sleep environment. Have a comfortable bed in a room that is dark, quiet and cool. (And don’t bring a stack of work reports to review in bed.)

• Eat earlier. A meal too close to bedtime disturbs sleep.

• Avoid caffeine and alcohol late at night. Caffeine is a stimulant and triggers wakefulness, sometimes lasting up to 12 hours. Alcohol may be sedating, but also disrupts normal sleep so you will feel less rested.

• See your doctor for ongoing problems with sleep or excessive daytime sleepiness. If you have an underlying medical problem or sleep disorder, your doctor can help.

I wish all of you healthy and happy holidays. And for those travelers who will be driving, remember to get enough sleep before you drive so that you arrive safely!

Happiness is…Zzzzzzzzz..…zzzzzz.

Especially in the winter months, I see sick children every day. And while I can’t say that I never get a cold, it is not often.

My secret is really very simple…good hand washing. Germs (viruses and bacteria) are usually transmitted by direct contact. And that almost always means hands…your hands or someone else’s hands.

Viruses and bacteria can live on surfaces for hours. In the course of a day we touch hundreds of surfaces…we shake hands with co-workers, we take change from the store clerk, we push a shopping cart, we open doors. The list goes on and on.

In my pediatric office, I wash my hands dozens and dozens of times every day. It takes a little more effort when I’m not at work, but one of the most important times I never miss hand washing is before eating or handling food. Every virus and bacteria we come in contact with all morning lands in our mouths at lunch time if we don’t wash before eating that sandwich or slicing that apple.

We all know to wash our hands every time after using the bathroom, but if you’re in a public place, save the paper towel to open the door on your way out. At home this winter, give everyone their own color-coded hand towel and drinking cup in the bathroom (and wash them frequently). You may find that you won’t be sharing every cold your child brings home!

Waterless gel cleansers? These products are very effective in killing germs, but they are mostly alcohol and can be extremely drying. Use cleansing cloths for hands in the car or at the gym, anywhere without a sink. After all that washing, use lotions to moisturize your hands, but if they do get chapped and need real work, then add ointments at bedtime.

My favorites: I use Noodle and Boo Super Soft Lotion or the new Glowology Lovely Body Lotion for moisturizing by day. For problem hands I’ll add The Balm or even Ultimate Baby Ointment; they really work! And for waterless cleansing, try the Ultimate Cleansing Cloths.

This is the second in a series of “Winter Health Tips.” Next week: “Sleep…It’s Not Just for Babies Anymore.”

Winter is on its way…brisk days and pink cheeks, hot cider and gingerbread, shopping for December holidays…and what else? Flu shots!

As a pediatrician, I am often asked if flu shots are a good idea for kids…and the answer is YES! For many, a flu shot can be life-saving.

Even so, some people wonder if it isn’t better to get the illness to boost our immunity “the old-fashioned way”. The answer is definitely no! For the very young and very old, flu can be very serious. Even the strongest of us wilt after days of high fever, chills, muscle aches, cough and congestion (yuk!).

The flu vaccine is a great idea for all of us, and it is especially important for children between 6 months and age 5. For babies less than 6 months old, make sure all family members and caretakers have had the flu vaccine to help protect the infant until he or she is old enough for the vaccine.

Some parents worry that the flu shot will cause the flu, but there is no risk at all of getting the illness from the flu shot. The shot is a “killed” vaccine, which means that the influenza virus is inactivated and cannot cause an infection. Side effects, such as soreness or mild fever, sometimes occur but usually disappear within 24 to 48 hours. The nasal spray, FluMist, is a live vaccine, so it is possible to have mild symptoms like a cold as a reaction to this vaccine. FluMist is not approved for children younger than age 2.

Since it is already December, is it too late to get a flu vaccine? Not at all. Earlier is better, since the flu season can start in late November, and last through March or April. The vaccine is effective within about two weeks, and immunity should last at least six months or more. So don’t delay!

This is the first in a series of “Winter Health Tips”. Next week…”Why Doesn’t the Doctor Get Sick?” I am eager to hear from you, so please share your comments and questions!