Running is easily one of the most popular forms of exercise in the United States, and as 5ks, 10ks, and half and full marathons become more popular, the number of runners is ever growing. Unfortunately, as a runner you are often so passionate about running that it becomes the only form of exercise you do. In the beginning this isn’t an issue. Your running times decrease, your mileage increases, and you think all is well. But then you start to feel little aches and pains in your hips or back or hamstrings. What happened? You thought you made the appropriate, gradual increases.

Why is the pain there? Chances are the missing link is strength training! There is a lot of benefit in combining strength training with your cardiovascular training so that you can minimize injuries and maximize your gains at the same time.

So what strengthening exercises should I be doing? Some key muscle groups to include are your hip flexors and abductors. The hip flexors are the muscles that bend your hip upward and advance your leg while running, while the abductors are the muscles that hold you up while standing on one leg, as in running. Both of these muscle groups are often weak in runners and overlooked in strengthening programs. Strong hip flexors can increase your speed and endurance, while your hip abductors are important in maintaining your balance, thereby preventing injury to your knees and ankles. Strength training should be performed two to four times a week and can involve resistance bands, free weights, and circuit weight machines. Some exercises that require minimal equipment and can be performed almost anywhere include:

• Side-stepping with a resistance band- Using a small, looped resistance band around both ankles, step side-ways while maintaining an athletic bend in your hips and knees. Step down a hall and then return, facing the same direction throughout. Make sure to keep your toes pointing straight ahead.

• Steamboats with resistance bands- Using a looped resistance band around one ankle and anchored to something strong, advance your leg forward against the resistance. Turn 90 degrees and repeat in side-ways direction. Turn 90 degrees and perform backwards. Finally, turn the final 90 degrees to perform to the other side. Maintain straight, yet unlocked legs throughout. Be sure to do this on both legs.

• Lunges- Step one leg forward and bend both knees in a staggered stance. Bend until the rear knee approaches the ground, while keeping the forward knee located above the foot. Then, straighten both legs, as you retreat back to your original position. Repeat back and forth with each leg.

• Single-legged squats – While holding onto something stable, slowly bend and straighten one leg, keeping the opposite knee bent. Perform in front of a mirror so you can see yourself. Make sure your knee stays in line between your hip and toes.

• Planks- Hold yourself up on your forearms and toes, keeping your body straight from end to end.

• Mountain Climbers-  Get on your hands and knees with your hands under your shoulders and your knees under your hips. Alternately bring each knee forward towards your chest, between your arms.

• Side-lying hip abductors – Lie on your side, and back against a wall. Slide your top leg in a pillow case, up and down the wall, keeping your body straight on it’s side. Perform on both sides.

Form is the key with all exercises! You may want to have your physical therapist or other fitness professional watch you to make sure your form is correct. You may want to start with 10 repetitions of each exercise until your muscles are used to them. Then, you can add repetitions and/or sets gradually, working towards 3 sets of 15 repetitions each, two to four times a week.

Running is an excellent exercise to participate in and has numerous mental and physical health gains. It is a sport you can take with you anywhere you go, and which does not require you to rely on anyone else. It can be part of a lifelong health plan, as long as you stay healthy and injury free!

Jen Seaton PT, DPT is a physical therapist with Tidewater Physical Therapy. Jen earned her Bachelor’s of Science in Human Nutrition, Foods and Exercise from Virginia Tech and continued to Virginia Commonwealth University, Medical College of Virginia for her Doctor of Physical Therapy. She has a special interest in the active population and athletes. When not in the clinic, Jen is active in a variety of sports herself such as softball, scuba, and running.

Tidewater Physical Therapy is a sponsor of Richmondmom

I love my wife, my mom, my daughter, my sister-in-law; you get the idea.

That’s why when I discovered some of the shocking information on heart disease and women in America, I not only felt it was necessary to learn as much as I could, but to also support Go Red for Women and help spread the word on what a tremendous impact this disease has on so many families.

Women’s Health Magazine has these cute valentines to share

Are you aware that heart disease is the number one cause of death among women in America and is still mostly considered a man’s disease? According to the American Heart Association, it is the cause of “1 in 3 deaths each year. That’s approximately one woman every minute.”

Are you aware that a woman is more likely to have a heart attack without chest pain? Researchers at the University of British Columbia, in Vancouver, Canada and reported by the Journal of the American Medical Association Internal Medicine have determined that women are less likely to have classic chest pain associated with heart attack than men.

Are you aware that only 1 in 5 American women believe that heart disease is her greatest health threat?

The good news is it’s never too late to do something about it. Imagine dramatically reducing your risk of heart disease and getting things under control with just a few easy changes; seven to be exact. The American Heart Association suggests you manage your heart risk by understanding “Life’s Simple 7.”

1. Get Active
Daily physical activity, even just 30 minutes a day, several times a week, will lower your risk of heart disease, stroke and diabetes. Have the energy to play with your kids and let them join in on the fun!

2. Control Your Cholesterol
Know your cholesterol number! Why? High bad cholesterol (LDL), combines with white blood cells and forms plaque in your veins and arteries, which can lead to blockages and increased risk of heart disease and stroke.

3. Eat Better
A healthy diet high in veggies, fruit, lean meats (including fish) and other whole foods, gives your body the essential building blocks for a healthy cardiovascular system and a healthy life.

4. Manage Blood Pressure
It’s been long known that high blood pressure or hypertension is a major risk factor for heart disease and stroke. Certain ethnic groups may be at higher risk of hypertension, so it’s important to know what your specific risks are. Hypertension causes increased strain on your heart, arteries, and kidneys and doesn’t always present symptoms. Know your numbers!

5. Lose Weight
Having excess fat – especially around your middle – means you’re at an increased risk of many factors which are associated with heart health problems such as high blood pressure, high cholesterol and diabetes. Just losing a few extra pounds – say 5 or 10 – can significantly reduce your blood pressure. Find out your BMI; know your numbers!

6. Reduce Blood Sugar
High blood sugar and insulin levels can lead to diabetes, and although it is a treatable disease, it can significantly increase your risk of cardiovascular disease. Most people with diabetes die from some form of heart or blood vessel disease. Know your numbers!

7. Stop Smoking
Cigarette smokers put themselves and those around them at a higher risk of developing cardiovascular disease. If you smoke; quit! It’s never too late to make the change. Quitting will also reduce your risk of many other debilitating and life threatening complications.

Click on each category for specifics or visit The American Heart Association

UPDATE from the Fairfax County: The confirmatory test result for the suspected measles case has come back negative. Although this was not a positive case, residents are reminded of the ongoing multi-state measles outbreak and are encouraged to check their vaccination status and contact their healthcare provider if they have questions.

The Fairfax County Health Department has identified a suspected case of measles in a Fairfax County resident.  The case is being investigated and it will take 24 hours for test results to confirm or rule out the disease.

If the case is positive, a press conference will be held Wednesday, Feb 11 with further information.

From the Fairfax County website:

People who have received at least one dose of measles, mumps and rubella (MMR) vaccine in the past are at very low risk of being infected with measles. Measles is easily preventable through safe and effective MMR vaccine. The best protection against future measles cases is the on-time vaccination of all susceptible people.

Measles is a highly contagious illness that is spread through coughing, sneezing and contact with secretions from the nose, mouth and throat of an infected individual. Measles symptoms usually appear in two stages. In the first stage, most people have a fever of greater than 101 degrees, runny nose, watery red eyes and a cough.  The second stage begins around the third to seventh day when a rash begins to appear on the face and spreads over the entire body.

If confirmed, this would be the first case of the measles in Virginia this year.

According to the CDC, 17 states and Washington D.C. have confirmed cases of measles from January 1- February 6, 2015.  85% of the cases are are a result of a large,  multi-state outbreak linked to an outbreak at Disney World.  As of today, the CDC website has yet to update to include Georgia in it’s count which has since confirmed it’s first case of measles in 3 years.

Visit the CDC’s website for more information about the measles outbreak.

Wake up. Checks phone. Runs shower water. Checks phone. Brushes teeth. Checks phone. Makes toast. Checks phone. Walks to car. Checks phone.

Sound like you? It’s actually a lot of us. According to a Pew Research Internet Project, as of January 2014, 90 percent of American adults owned a cell phone, and 58 percent of those adults used a smart phone.

Hands down (pun intended), your hands are one of the most used parts of your body, and it’s easy to take them for granted and even easier to forget how often we are using them in every day life.

The amount of time we use our cell phones has gotten a lot of attention in recent years – and with good reason. But we need to pay more attention not just to our cell phone use, but also to all the activities we use our hands for. Why? Because of the many small joints and muscles in hands, they are more susceptible to injury.

We’ve comprised a list of some of the activities that could cause you problems if you don’t start paying attention now. Luckily, you can prevent problems with minor lifestyle changes and an assessment with a certified hand therapist.

Gardening

The sun is shining, the birds are chirping, flowers are blooming and you are out in your garden from sun up to sun down. Weeding, planting and digging are repetitive motions that can cause what physical therapists call “repetitive strain injuries.”

Here’s what to do:

1. Warm up before you dig—get your body loose.
2. Wear task appropriate gloves.
3. Take a break each hour to switch into a different activity.
4. Use good posture.
5. Use gardening tools with padded handles to protect small joints.
6. Use long handled gardening tools to shift the pressure from your hands to your shoulders.

Cell Phone Use

Many modern hand injuries stem from technology related issues, namely overuse.

In 2005, the American Society of Hand Therapists warned consumers that hand, wrist and arm injuries were at an increased susceptibility from the repetitive motion on small buttons and awkward wrists movements.

And just think how much more dependent society is on their cellphones than in 2005 (can you even remember what your cell phone looked like 10 years ago), especially when frequent text-ers now send more than 1,200 text messages a month!

In 2013 alone, 968 million smart phones were sold, adding to the possibility of tendinitis due to “texting thumb.”

Even though people generally text with both of their thumbs, most people tend to put greater pressure on their dominant hand. These repetitive joint movements could eventually develop tendonitis, a condition that can be treated with physical therapy or prevented with these tips.

1. Keep your arms in front of you to minimize the amount you are looking down.
2. Write extensive emails from your computer, not your phone.
3. Use a headset or the speakerphone feature whenever possible. Talk to text is a great tool. Use it.
4. Minimize texting when you can, or support your arms, hands and phone on a briefcase or lap while you text.

Computer Use

Many professions now require employees work from a computer for eight hours…straight. This can cause inflammation in the hands and wrists, which could lead to the often painful carpal tunnel syndrome. Many corporations are making efforts to prevent repetitive stress injuries including hiring ergonomic experts to assess workstations.

These are ways to modify habits before turning to a physical therapist.

1. Be sure to take rest periods and avoiding repetition. Taking multiple microbreaks (three minutes each) will reduce straining and discomfort without decreasing productivity.
2. Maintain good posture by keeping your spine against the back of the chair, elbows resting along the sides of the body with wrists straight and typing materials at eye level. Keeping the neck flexible and upright maintains circulation and nerve function to arms and hands.
3. Keep hands and wrists in a relaxed position to avoid excessive force on the keyboard.
4. Cut your mouse pad in half to reduce the range of movement.
5. Purchase a wrists rest that fits under most keyboards.

Arthritis

Arthritis is a condition that wears away the cartilage and lining of a joint, or the cushioning between bones, causing pain and stiffness. Arthritis in the hands can make all of those hand motions each day feel like great chores. Before taking on any activity with your hands, especially a long day at the computer or in the garden, prepare you hands in the same way an athlete might prepare their legs for a long run.

1. Practice several stretches including thumb bends, making a fist and stretching your wrists.
2. Take mini-breaks throughout the day to repeat the stretches and give your hands a break.
3. Seek the advice of a physical therapist who can evaluate your condition and prescribe specific exercises to keep you pain free or eliminate some pain.
4. Pay attention to joint problems in your body and talk to your physical therapist about unexplained joint symptoms.

The Hand Therapy Centers of Tidewater Physical Therapy treat patients with a variety of complex upper extremity issues including fractures, injured tendons or nerves, arthritis or connective tissue disorder or reconstructive surgery. Hand therapists can help restore hand function with specialized exercises, advanced therapy techniques and state-of-the-art treatments. Schedule an appointment with a Certified Hand Therapist(CHT) at any one of the following locations:

• Williamsburg Hand Therapy Center
• Gloucester Hand Therapy Center at the Court House
• Richmond Hand Therapy Center in John Rolfe

Many of the physical therapists at Tidewater Physical Therapy Inc. hold Direct Access Certification through the Virginia Board of Physical Therapy allowing them to evaluate and treat patients without a prescription. As part of your healthcare team, a physical therapist will make an assessment of your condition and create a plan to start you on the road to wellness. Our team will communicate with your physician of record and obtain a referral, if necessary, for your continued treatment. We will also work with your insurance carrier to make sure services are covered by your plan. To make your own appointment, find a clinic near you.

This post is sponsored by Tidewater Physical Therapy.

February is American Heart Month, and it’s a good time for everyone in the family to show their hearts some love!  Whether your health goals are to manage high blood pressure or high cholesterol or to form lifelong healthy habits, there are plenty of foods that the whole family can enjoy to help meet these goals.

Foods that show the biggest benefits for our hearts include choices with fiber and unsaturated fats like omega-3 fatty acids, and low in saturated and trans fats, sodium and added sugars.  These would include most vegetables and fruits, beans, nuts and seeds, whole grains, fatty fish, like salmon, tuna, trout or sardines and plant based oils like olive oil.  Minimize those foods high in added sodium or sugars, and high fat dairy products.  Making exercise a part of your daily routine is also important for heart health – make time to take some family walks, or visit one of the beautiful parks around the Richmond area!  

Here are some delicious ways to show your heart some love this month:

• Avocado is a yummy source of unsaturated fat and fiber! Spread on sandwiches instead of mayonnaise, add to salads or mix into fresh salsa.  
• Beans are an excellent source of fiber! Here’s a quick afterschool snack that your kids will love and can make themselves! Using a corn tortilla, sprinkle low-fat cheddar cheese and place your favorite beans – black beans, soy beans, or kidney beans – on top.  Microwave on half power for 30 seconds, or until cheese melts.  Finish with some salsa and avocado for a heart smart snack.
• Raw, unsalted or lightly salted nuts are a great snack and easy to keep with you during the day.  If nut allergies are a concern, try dry roasted or frozen and shelled soybeans! These choices contain unsaturated fats and fiber.
• Fresh veggies make a great snack! If you or your little ones crave that “something extra” try making a Ranch flavored dip with 6 oz fat free, plain Greek yogurt and 1-2 tbsp powdered Ranch mix.  Nut butters, low-fat cottage cheese, hummus or guacamole also make great dips!
• If your children think there is something “fishy” about fish, try making salmon cakes in fun shapes, or tuna or cod fish sticks coated with some whole wheat bread crumbs or crushed Shredded wheat.  Serving these new foods with an old favorite, like homemade sweet potato fries may help your kids to try something new!
• Replace snacks like potato chips or crackers with baked kale or Swiss chard.  Baking these nutrient rich veggies is easy and fun for the whole family! Wash and dry the leaves very well, then have kids help you tear them in small pieces.  Lightly coat with olive oil and your favorite spices, like garlic, pepper or cumin and bake in the oven at 275͒ and turning halfway, for 15-20 minutes, or until crispy.
• Give PB& J a new twist! Replace the jelly with your kids’ favorite fresh fruit, like bananas, strawberries or apple slices.  Using a whole wheat wrap works just as well, and is still a source of whole grains.
• There’s still room for dessert in a diet that supports heart health! Try replacing eggs with ground flaxseed, or oil with applesauce or a mashed up banana in baked goods.   What about a dessert pizza? Bake a whole wheat pizza crust, spread with Greek yogurt or Neufchatel cheese and top with your favorite fruits. You can finish with a slight drizzle of honey if your kids crave something sweeter!

If you have “picky eaters”, try introducing one new food at a time, with foods that your child is familiar with. Picking out foods for the menu and preparing them can also help to familiarize kids with these new options, so make sure to involve the whole family in mealtime.

For more healthy tips, visit MARTIN’S website or call to schedule a consultation with Caroline, or with Valerie Pulley, MARTIN’S in-store nutritionist on Richmond’s West End.

Check out these other great healthy eating tips from MARTIN’S

MARTIN’S is a sponsor of Richmondmom.com

Bruce Brewer PT, MSPT, CMTPT uses Dry Needling to ease a patients discomfort

Dry Needling. It’s among the newest physical therapy trends helping eliminate pain for patients. Because it’s so new, and thanks to the needle in the name, it’s also a treatment that comes with a lot of questions.

No, it’s not acupuncture (dry needling is strictly based on Western medicine), but the needles are the same. Yes, it can hurt just a bit, but that’s when you know it’s working.

Dry Needling is a procedure where a certified physical therapist inserts a sterile, solid filament needle into the skin and muscle of a patient directly into a trigger point to help alleviate pain and other discomfort associated with a variety of conditions.

If you have poor posture, or have been doing vigorous exercise, your body develops knots, or trigger points. What they actually are is a spasm in the muscle. The trigger point, from the constant spasm creates a blockage for blood to flow properly around the rest of the tissue. That blockage causes cellular waste to build up, which then sends pain around the body.

With dry needling, a physical therapist finds the knot creating the blockage and inserts a needle to release or stop the spasm that creates the knot. With that, the blood flows through and moves the cellular waste away, eliminating pain.

“The types of patients we see for Dry Needling are those who have been in pain for some time because of poor posture or ergonomics at work or home, athletic injuries, headaches and back pain. “ said Bruce Brewer of Tidewater Physical Therapy’s Westhampton clinic in Richmond. “Others are current physical therapy patients receiving manual therapy treatments for larger issues and we incorporate dry needling as part of their overall treatment plan.”

At Tidewater Physical Therapy, we practice a sensible and conservative approach to Dry Needling. While we believe in the benefits and have seen the positive outcomes for our patients first hand, we know it is not right for every patient. Specifically, Dry Needling is not recommended for those on high-dose blood thinners or patients at an increased risk for infection because of blood disorders or those undergoing chemotherapy. For further information about dry needling, visit http://www.tpti.com/DryNeedling.

Dry Needling is offered at the following clinics in Richmond by certified and licensed physical therapists– Powhatan, Brandermill, Westhampton,Mechanicsville, Colonial Heights, Glen Allen.  In Williamsburg at the Advanced Specialty Center.  On the Peninsula – Denbigh, Oyster Point, Hidenwood, and Magruder.  South Hampton Roads – Red Mill,Kempsville, Franklin, Great Bridge and Suffolk.

This article was sponsored by Tidewater Physical Therapy

Mmmmm…. Holidays.  Some people think of presents,  parties, the spirit of the season… but there’s pretty much only one think I think about: food.

Holiday food is some of the richest, fattiest and most delicious food out there, and while I absolutely love it, gorging myself at holiday parties is something I tend to regret sooner or later.

Thankfully, the nutritionists at MARTIN’S have been anticipating calorie season with some tips on how to navigate (and still enjoy) all that holiday party food:

• If you go to a party on an empty stomach you will most likely end up eating more than you actually need or even really want. Instead plan ahead. If you have a party that night, don’t skip meals in anticipation. Choose a high protein breakfast and a snack of lean protein, fruits and vegetables beforehand.  Also stay hydrated by drinking 8 to 16 ounces of water.

• Move your body. Find an activity your family loves and do it before your big meal. Or schedule in an extra half hour of exercise the morning of a party.

• Allow yourself small portions or tastes of your favorite dishes. Choose a small cocktail size plate for appetizers and limit yourself to one plate.

• No small plate? Try using a napkin. You will only be able to fit enough food into the palm of your hand, ideal when you hit the sweets table.

• Attending a cocktail party? Try to go for fruit and vegetable trays or lean meat options such as chicken skewers. Watch for dips, sauces and anything fried, crunchy or crispy.

• For dinner events, follow the ChooseMyPlate.gov guidelines. Make half your plate fruit and vegetables. One quarter of your plate can be a scoop of a starch such as mashed potatoes, rice or sweet potatoes. The rest of your plate should be your lean protein (roast turkey, filet mignon, baked ham, etc.)

• Contribute to the food table. This way you can ensure that there is an item or two you can eat without guilt. Make a salad, bring fresh cut fruit, or a “lightened up” version of your favorite holiday side dish or appetizer.

• Liquid calories can add up quickly. Sugary mixers can double your cocktail calories. Stick with wine and light beers, which are about 100 to 125 calories per glass. Follow each alcoholic beverage you have with a glass of water to stay hydrated.

• Slow down at the buffet. It takes your brain about 20 minutes to recognize fullness.

• Move your socializing away from the buffet or sweets table. Out of sight, out of mind.

• Satisfy your sweet tooth with the three bite dessert rule. Choose a small piece, take three bites and savor each bite.

• Make a plan for the day after a big party of meal so you can get back on track quickly.

And if you’re the one in the kitchen, there are a number of simple swaps you can use in preparing your holiday favorites.

• Use low fat dairy products.
• Instead of oil use applesauce or ground flax.
• Try ground turkey and turkey bacon.
• Replace an egg with 1 Tablespoon ground flaxseed and 3 Tablespoons water in your baking dishes.
• Use spices or herbs instead of salt to flavor food.
• Add vegetables whenever you can. Try pureed butternut squash in mac and cheese and cauliflower in mashed potatoes.

For more healthy tips visit MARTIN’S Healthy Ideas online or stop into your local MARTIN’S to pick up the free holiday edition of Healthy Ideas Magazine.

Photo credit: “Alfajores” by J. Annie Wang is licensed under CC BY 2.0

Recently, my son was prescribed a medication that only comes in pill form.
Up until now, on the rare times we needed medicine, we could get it in liquid form, which was pretty easy to take even if you needed to chase it down with something else.
As it turns out, as many as 40% of American adults have trouble swallowing pills so for kids the process for learning how to swallow a pill can be daunting and frustrating.

My son started off in that nervous state. He didn’t want to take it because of the fear of gagging and  he was afraid that once the outer coating was gone that it would taste bad (and he was right).
Eventually though, we ended up with about a 1,000 high fives and a very, very proud kid who swallowed the medicine with little trouble at all.

So, with a little trial and error I decided to pass my experience along to you.

Practice Makes perfect

Practicing with the actual medicine can get frustrating.  The coating on the pill disappears after just a few failed attempts and the taste can start to make kids gag or get tense.

Candy is not only way more fun, and you don’t have to worry about the bitter taste.

We started with the ever so small Worlds Smallest Jawbreakers and moved up in size.  The meds we needed to take are ever so slightly larger than a Tic Tac so we figured if he could get an M&M down, we’d be able to get the meds down.

So, first things first, (and ignorant of how hard this was about to be) we tried the old fashioned way.

There are lots of methods for taking pills with water:

• Capsules float, so swallowing the pill with a glass of water and leaning forward may help getting the capsule to float closer to the back of your throat.
• Pills typically sink so tilting your head back when you swallow may help the water wash the pill down.
• Pop bottle method – using a water bottle to help take the pill (example here)
• Using a straw
• Continuously drinking water until the pill goes down
• Two sip method: taking a sip of water before putting the pill on your tongue and then a sip of water immediately after.

For those of us who have an easier time swallowing pills, it can be very difficult to explain the actual mechanics of it.  I found myself saying “you just swallow it”.
Helpful.  I know.

Needless to say, despite my wise words we had little success with water on day 1 and son retired to his bedroom with a slight stomach ache from too much water (then chocolate milk) and the adults took a break for a breather.

So, back to the drawing board.

Listen to Mary Poppins.

Day 2 we came a little more prepared.

Enter: Sugar.

Water we had found, wasn’t much help.  It was hard to gulp and didn’t do anything to hide the fact that there was a pill to be swallowed.

We decided our chasers had to be a little thicker and help mask the taste of the pill if we didn’t get it down on the first try.

What we used:

• Whip Cream
  I don’t know a kid out there who isn’t tempted to pour whip cream straight into their mouths, so we thought this would be a good place to start. It also requires kids to tilt their heads back.   He got down the jaw breaker but it was mostly by accident, they’re really small and he had his head back pretty far.  It wasn’t effective with an M&M for him but the whip cream is definitely worth a try.
• Pudding
  I suppose in the name of health, I’d be willing to give my son a nice big healthy dose of pudding on a daily basis.  He put the “pill” on his tongue with the pudding worked great with M&Ms.  We got three in a row.  He panicked when it came to the actual medicine but this method worked for the candy.
• Jello
  After the pudding came really close, I thought we might need something a little more slippery.  We bought cups of Jello and it worked Every. Single. Time.  It did take 3 tries when we moved on to the actual pill but the Jello masked the taste of the pill pretty well and the slippery quality made it easy to swallow whole unlike the pudding which he could divide in to smaller bites.

Tips to remember:

• Take a break. When things start getting negative, or emotional, it’s time to stop.  This is, of course, easier said than done.
• Start small, then move up.  Smallest candy first (Nerds even, if you want to) before moving to the bigger stuff.
• Visualization can help.  Before my son finally swallowed his medicine he looked at me and said “I’m pretending it’s just the tic-tac” and he did it.  Telling kids to imagine their throat is like a large cave might help too.
• Let them do their thing.  Seriously, it’s hard to do something new with someone staring you down going “did you do it?”.  I may or may not have made this mistake on day one.

Each morning we do a tic-tack first with jello, and then the pill after three successes. The whole process didn’t start smoothly but now it’s a lot less scary for him and less stressful for me.

Have any great tips that I missed?
Leave a comment below to share with our readers!

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“Tis the holiday season and a wonderful time to connect with family and friends! Of course, it’s also the time when we are surrounded by endless amounts of traditional holiday indulgences such as baked goods and sweets. Any party is bound to be brimming with tons of cookies for the cookie swap, cakes of all kinds and festive candy.

Check out these festive holiday ideas for avoiding sugar overload and incorporating some fun, tasty treats that your little ones and yourself are sure to love.

Warm up with festive holiday drinks that are low in sugar.

• HOLIDAY HOT CHOCOLATE – Warm up milk or an unsweetened milk alternative (nut or soy) on the stove or in the microwave. Add unsweetened cocoa powder, vanilla extract and a touch of sweetener (such as Stevia). Great way to warm up on a cold night!

• SPARKLING BEVERAGE – Splash 100% juice in sparkling water and top with orange slices. Serve in a glass or in a pitcher for a party.

• WARM SPICED STEAMER – Mix milk with favorite spices such as cinnamon and nutmeg then warm on the stove or microwave. Add some vanilla extract and enjoy this cozy treat before bed-time.

Serve up fun fruit and veggie treats as appetizers or snacks.

• BANANA STICK SNOWMEN – Slice a banana and slide 3 slices onto a kabob stick. Cut carrot slivers for the noses and use mini chocolate chips for the eyes and buttons. Pretzel sticks make great arms.

• GRINCH FRUIT KABOB – Slide a green grape, a banana slice and one strawberry (with top cut off) onto a toothpick. Top with a mini marshmallow for a hat. Great treat for a snack or party!

• CHRISTMAS TREE VEGGIE PLATTER – Arrange broccoli florets in the shape of a Christmas tree. Decorate with cherry tomatoes and carrot slices as ornaments and slices of red pepper for the garland. Cut celery makes a great stump. Top with a star cut out of a yellow bell pepper.

Decorate sandwiches

• CHRISTMAS TREE PITAS – Cut pita bread into triangle shaped wedges, spread with guacamole and decorate with ornaments using chopped red bell pepper. Place half a thin pretzel stick in the bottom for the trunk.

• SNOWMAN SANDWICH – Use cookie cutters or a drinking glass to cut out circles in the bread. Spread your favorite nut butter and layer with your favorite sliced fruit between two round slices. Decorate the bread to resemble a snowman – use blueberries for the eyes and smile and a sliced carrot for the nose.

The MARTIN’S nutritionists wish you all a healthy, happy holiday!

For more healthy tips, visit MARTIN’S online or call to schedule a consultation with Valerie or with Caroline Roessler, in-store nutritionist at MARTIN’S new Midlothian store!

Valerie Pulley, RDN has more than 23 years of experience as a registered dietitian and is currently the Richmond area in-store nutritionist for MARTIN’S Food Markets.  As a working mom of two daughters, Valerie relates well to the challenges today’s moms face trying to establish and maintain healthy habits for a busy lifestyle. She is committed to offering practical advice based on up-to-date medical information to help families make sustainable healthy changes to their lifestyle. To get a plan tailored to you, call Valerie at 804-364-3644 to set up a one-on-one consultation.

Photo Credit: “Snowman Smile” by Bunches and Bits {Karina} is licensed under CC BY 2.0 photo has been cropped to fit.

The Science Museum of Virginia invites the community to a special presentation of its free Lunch Break Science program on Wednesday, November 19 at noon.

Dr. Brigette Gleason will present Overview of the Ebola Epidemic: Insights from the Field in Sierra Leone and Key Features of the Ebola Response in the US. As an Epidemic Intelligence Service Officer for the Centers for Disease Control and Prevention, Dr. Gleason will share her personal experience combating the exotic disease in Africa earlier this fall.

The November 19 lecture will provide background on Ebola Virus Disease (EVD) and the current ongoing EVD epidemic. Dr. Gleason will offer insights on Ebola surveillance activities at the district level in Sierra Leone as well as other prominent events, including the house-to-house campaign, identification of survivors and the role of culture on the outbreak. The presentation will delve into the challenges, rumors and look ahead to potential practices before opening the floor to questions.

About Dr. Brigette Gleason

Dr. Brigette Gleason graduated from Furman University before spending one year at the National Institutes of Health under an Intramural Research Training Award. She then completed a dual degree program to obtain her Doctorate of Medicine and Masters in Public Health at the Medical University of South Carolina and the University of South Carolina’s Arnold School of Public Health. She is board certified in Internal Medicine and completed her residency at Case Western Reserve University at University Hospitals in their international health track. She now works as Epidemic Intelligence Service Officer for the Centers for Disease Control and Prevention and is stationed at the Virginia Department of Health. In September of this year she deployed to Sierra Leone for one month to provide technical assistance in epidemiology and surveillance for the Ebola emergency response.

Lunch Break Science is held on Wednesdays at noon. Free to the general public. Seating is limited.

Science Museum of Virginia is a sponsor of Richmondmom.