How Much Vitamin C Should You Get Every Day?

When we swallow 15 mg of vitamin C, the amount we’d get eating about a quarter of an orange, our body absorbs nearly 90 percent of it. If we instead take a supplement containing 1,250 mg of vitamin C, our body seems to realize that’s too much and clamps down on absorption at the intestinal lining level, and we end up absorbing less than half. By doing experiments where the level of intake is ratcheted up slowly, we can see when the body starts to say, “Okay. That’s enough.”

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Rise and Shine shared that while the holidays are a great time for indulging in your favorite sweets and treats, they can be stressful if you have a child with diabetes. You’re tasked with paying close attention to your child’s eating choices while making sure he or she doesn’t feel left out of the festivities.

With careful planning, your child can participate and enjoy the holidays with friends and family.

Monitor blood sugar levels frequently

High carb holiday foods, including cakes, bread, and pasta can cause blood sugar levels to spike. Therefore, it’s a good idea to check your child’s level more frequently during the holidays and dose insulin accordingly; keeping in mind that activity may also affect blood sugars.

Different insulin regimens require different strategies

If your child is on an insulin regimen requiring two or three shots per day (known as conventional insulin therapy), try to time the holiday meal around dinner so that the short or rapid-acting insulin can be easily adjusted. Otherwise, if the meal is in the afternoon, consider adding an extra dose of rapid or short-acting insulin to cover the meal. Please discuss details with your child’s diabetes team, which will happily assist in managing insulin doses during holiday festivities. Read more

5 Ways Martial Arts Training Can Benefit You (and your kids)

Darren Mitchell, a Muay Thai enthusiast, fitness fanatic and writer for the Best Muay Thai blog, who has trained for several years at gyms all over the world alongside some world-renowned fighters and coaches shared with Healthy Lombard that practicing martial arts is a fantastic way to improve both physical and mental health, regardless of your age. From a physical point of view, the training can be a tough workout, plus it improves physical abilities such as speed, power, balance, and flexibility. From a mental point of view, it builds self-confidence, teaches kids new skills and expands their comfort zone.

Here are five ways martial arts training can benefit you and your children…

It’s great for fitness

Martial arts is a great way to improve areas of your child’s fitness that they may not train in other forms of exercise. Alongside the obvious strength, power, and speed, they also improve your flexibility, movement, and balance. When you practice martial arts, a lot of the movements have to be executed off a single leg, or they require extreme flexibility, which is improved through practice.

It keeps the weight off

A typical class can burn off up to 1000 calories, depending on the type of session. During the fitness element of a session, there’s strength and cardio work which keeps kids fit and fight obesity. In the skills and sparring work, there will be a high-intensity exercise that will keep them burning a lot of calories. Best of all, it’s so much fun that they won’t even feel like they’re exercising!

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17% of Food-Allergic Children Have Sesame Allergy

Investigators at the National Institutes of Health have found that sesame allergy is common among children with other food allergies, occurring in an estimated 17% of this population. In addition, the scientists have found that sesame antibody testing—whose utility has been controversial—accurately predicts whether a child with a food allergy is allergic to sesame. The research was published on Oct. 28 in the journal Pediatric Allergy and Immunology.

“It has been a challenge for clinicians and parents to determine if a child is truly allergic to sesame,” said Anthony S. Fauci, M.D., director of the National Institute of Allergy and Infectious Diseases (NIAID), part of NIH. “Given how frequently sesame allergy occurs among children who are allergic to other foods, it is important to use caution to the extent possible when exposing these children to sesame.”

Sesame is among the 10 most common childhood food allergies. Only an estimated 20% to 30% of children with sesame allergy outgrow it. Severe reactions to sesame are common among sesame-allergic children. About 1.1 million people in the United States, or an estimated 0.23% of the U.S. population, have sesame allergy, according to a recently published study funded by NIAID. These factors underscore the need to optimize the recognition and diagnosis of this allergy. The Food and Drug Administration is currently considering whether to include sesame in the list of allergens that must be disclosed on food labels. Read more

15 Best Free Apps For Healthy Eating On A Budget

We have all been warned at the dinner table to eat our greens and vegetables, or else. Even though you might not have been the biggest fan of finishing your salad or green peas, your parents wanted to provide you with the most nutritious meal possible so you can grow to be big and strong. 


We all know that you’d prefer to fill your belly with meatloaf, steak, chicken strips or any other processed foods, but our parents knew that those foods weren’t going to promote a healthy life. Our parents knew what was best, even though eating all your greens and veggies seemed like torture, they kept your best interest at heart. If they had access to the resources that we have today, they probably would’ve used various healthy food apps to get inspiration to create healthier and more balanced meals.  


In retrospect, we should give our parents credit for not only feeding us balanced meals but also finding innovative ways to mix up what they were making for dinner. They didn’t have an infinite number of resources to pull recipes from. They only had a few cookbooks, family recipes, and their creativity to keep us wanting more. It’s 2019, we have the ability to access an infinite amount of resources to utilize to not only make flamboyant dishes but also to ensure that we don’t have to eat the same thing twice. 

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Gerard Gioia, PhD, the Division Chief of Neuropsychology and the director of the Safe Concussion Outcome, Recovery & Education (SCORE) Program at Children’s National, wrote for Rise and Shine that in whatever sport a child chooses to play, I recommend that all parents do their homework and ask the league and coaches about how they handle head safety.

Whether it’s football, soccer, lacrosse, baseball or field hockey, safety is of the utmost importance. I encourage parents to ask their child’s coaches and sports organizations with the following 10 questions.

On the field issues

  1. Does the league teach or coach proper techniques (i.e., blocking and tackling in football, checking in hockey and lacrosse) in ways that are “head-safe” by not putting the head in position to be struck?
  2. If the player does demonstrate unsafe technique during practice or a game, do the coaches re-instruct them with the proper technique or method? Are head and neck strengthening taught?
  3. If a contact sport, are there limitations to the amount of contact? How often (number of days per week, number of minutes per practice) do you practice with live contact? Is that any different than past years?
  4. What is the policy regarding allowing a player to return to play? (Correct answer – ONLY when an appropriate medical professional provides written clearance that the athlete is fully recovered and ready to return.)

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Ways To Be an Awesome Parent: Good Parenting Skills and Tips

Find My Kids Blog shared with Healthy Lombard that as your child develops from a baby and toddler to a schooler and teenager, many things change but basic principles remain the same. As an awesome parent, you will balance his or her maturity level and needs with rules, responsibilities, and allowances.

While the younger child is more self-centered and less understanding of other’s expectations, the teenager is more attuned to compromise, negotiation, and developing their independence and identity.

Knowing how to be a good parent is intuitive. Trust and follow your instinct. Gage and act according to your child’s display of maturity.

Create structure.

Communicate often and openly. Listen attentively. Encourage your kids to talk about their experiences and emotions.

Demonstrate empathy and trust.

Most of all, enjoy your children at whatever age they are. It is a time of learning and sharing, reaching new heights together. Be there while they grow.

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Party the healthy way!

Action for Healthy Kids shared that everyone loves a party. Who doesn’t love an excuse for cupcakes? But did you know that your child could easily consume a third of their daily calories in one classroom birthday celebration? Birthdays, holidays and other school celebrations are great opportunities to promote a healthy lifestyle, provide consistent messages about healthy eating, and offer extra physical activity.

No one has to be seen as the food police, though. We’re here to tell you that it is possible to plan events that emphasize healthy foods and align with classroom lessons—and even shift the focus and plan non-food events centered around physical activity, music, art, and games.

Get Moving

  • Let students come up with healthy party ideas and ask parents to share ideas for activities, games, and crafts.
  • Have parents bring simple trinkets or games (like pens or fidget spinners) instead of cupcakes for birthdays.
  • Have a dance party. Let students select the music, and invite the principal and other school staff. Kidz Bop is a great resource for kid-friendly versions of popular, high energy tunes.
  • Get students involved in planning and preparing for celebrations—let them make decorations and favors and choose the games.

Make it stick: The school health team or a group of students can work together to create a healthy classroom party guide to distribute to parents. You can also work with school leadership to implement a healthy classroom party policy that replaces food with activity. Read more

Anti-Bribing Strategies for Picky Eaters

Take a deep breath, and don’t worry! What if you could be assured that your child will get the nutrition they need without you going crazy just by starting with small steps? We all want our kids to eat nutritious foods and hope they naturally gravitate towards choosing these foods even when they are not at home. Unfortunately, we need to remember that forcing and bribing children to eat certain foods rarely instills a desired result or behavior.

Most children enter a picky eating phase at some point, and it tends to begin at the age of one or two years old. This is the point where children start to express opinions and may love a food one day and dislike it the next.

Consider these tips to help your picky eater consume a balanced diet!

  1. Respect your child’s desire for food, and allow them to ask for less or more. It’s important to not force them to eat a meal or snack or to clean their plates. This could kindle a power struggle over food with your child and a negative behavior such as anxiety with meals or sensitivities with feelings of hunger. It is important to encourage your child to stay at the table for mealtime, though, even if they are not hungry. Not doing so could promote picky eating behaviors.
  2. Involve kids, and recruit their help! There are many ways to do this: include kids in prepping meals, setting the table, cleaning up after dinner, passing and serving the food, and while grocery shopping (where they should help you select nutritious foods). For older children, skills such as cooking, like those taught in high school classes, have been highlighted in The Journal of Nutrition Education and Behavior for their role in developing teens into adults who eat better and choose more fruits and vegetables. For beginner cooks, we recommend giving these easy recipes from Dole a try: Banana Apple Crisp and Easy BBQ Kebabs.

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Car Seat Safety

Safe Kids Worldwide is a nonprofit organization working to help families and communities keep kids safe from injuries shared with Rise and Shine some car seat safety tips.  For example:

What are the rules for car seats? At what age can my toddler be forward-facing?

All infants and toddlers should ride in a rear-facing car seat as long as possible until they reach the highest weight or height allowed by their car seat manufacturer.

Use a rear-facing seat until age 2 or more

Most convertible seats have limits that permit children to ride rear-facing for 2 or more years. As your child grows, you might have to switch from using a smaller rear-facing-only car seat to using a bigger rear-facing convertible car seat that can hold a larger child, first rear-facing than forward-facing. After you turn the seat forward, adjust the harness, make it more upright, and attach the top tether.

Why keep your child in a rear-facing seat for as long as possible? If you are in a front-end crash (the most common type of crash) a rear-facing car seat allows your child’s head, neck, and spine to move evenly into the seat, not away from it. It’s the best!

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