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Wellness Pediatrician

Pediatric Lifestyle Medicine Resource for Wellness in Children

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Education and resources for sleep in kids and teens

How Many Hours of Sleep Do Kids Need By Age?

How Many Hours of Sleep Do Kids Need By Age?

June 28, 2020

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wellnesspediatrician

I’m a pediatrician certified in lifestyle medicine promoting wellness in children through healthy lifestyle habits. *Informational, not medical advice

Confession: The idea of cooking a pumpkin has neve

Confession: The idea of cooking a pumpkin has never crossed my mind. It was like: Pumpkin = decorations
Canned pumpkin puree = food So when I came across a recipe this week by @eatingbyelaine for pumpkin puree it sorta blew my mind. Silly, right? This recipe is easy to make in the Instant Pot - you put the whole pie pumpkin (Found mine @traderjoes) in the Instant Pot on a steamer rack and add 1 cup of water. Set to high pressure for 27 minutes and when the timer goes off, do a manual steam release. When it is done, the skin is literally falling off. Take out the seeds, pull off the skin and throw the rest in the blender and perfect tasty pumpkin puree. Pumpkin is high in fiber coming in at 3.6g per 1/2 cup so is a great way to meet your fiber goals. Recipe ideas:
Baby food
Pumpkin bread (I made this - will post later)
Overnight oats
Pumpkin pie
Pumpkin pudding What do you like to do with pumpkin puree? Recipe by @eatingbyelaine and link in bio. #pumpkin #fall #babyfood #instantpot #vegan #instantpotrecipes #pumpkinrecipes #fiber #highfiber

Swiss Chard and Tofu Stir Fry⁠ ⁠ Super easy we

Swiss Chard and Tofu Stir Fry⁠
⁠
Super easy weekday meal: ⁠
⁠
✅ cooks in under 10 min ⏱⁠
✅ plant-based 🌱⁠
✅ minimal prep 🔪⁠
⁠
Ingredients:⁠
1 block of firm tofu, drained⁠
1 bunch of swiss chard (I used Rainbow but any type would work)⁠
3 cloves of garlic, minced⁠
1 tsp minced ginger (I use the jarred type when I’m in a rush)⁠
1 Tb soy sauce or tamari⁠
Salt⁠
Toasted sesame oil⁠
Neutral oil such as avocado oil⁠
⁠
Directions:⁠
⁠
Chop the stems of the Swiss chard into half inch pieces⁠
Chop the leaves and keep them separate. (I chiffonade them - makes the chopping go faster for me. Roll the leaves up then chop into half inch slices)⁠
Cut the tofu into three-quarter inch squares⁠
⁠
Heat Sauté pan on medium heat⁠
Add neutral oil on medium heat⁠
Add the garlic, ginger and Swiss chard stems first and sauté for about 3 minutes until they’re soft⁠
Add in the leaves and tofu. ⁠
Add in 1 Tb of soy sauce or tamari. Add salt to taste. ⁠
When leaves are softened, turn off the heat.⁠
Add a drizzle of toasted sesame oil and serve immediately.⁠
⁠
Serves 4⁠
⁠
#vegan #plantbased #eatmoreplants #wfpb #tofu #chard #easydinner #weeknightdinner #weekdaydinner #weeknightmeals #stirfry #doctormom

The short answer is yes. Early use of screen time

The short answer is yes. Early use of screen time eats away at the mindfulness that they are we are all born with. It shortens attention spans, decreases self regulation and stunts creativity. A study done in 2018 showed that there was an association between higher levels of screen time with a higher likelihood to lose one’s temper, to have trouble calming down, and to have lower self control in preschool children through teens.
PMID: 30406005 What you can do to maintain your baby's mindfulness: 📺 Turn off the TV when your baby is awake 📱 Model mindfulness. Avoid using the phone when you are playing with your baby. Try to be present. 📚 Favor low stimulation toys such as blocks and books over screen time to entertain your baby 🍽 Eat at the table together as a family and get in the habit of making meals a tech-free zone 😊Talk to your baby. Make eye contact. Smile. Sing. 👵Talk to other caregivers about why you are avoiding screen time with your baby and kindly request that they do the same 📺 If you choose to watch a show, wait until your baby is at least 18 months old, watch it together and make it interactive I go into much greater detail on my blog post from this week (link in bio.) It is designed to open up a conversation and be a resource for parents to learn the reasoning behind why their pediatrician has recommended to avoid screen time in their little ones under the age of 2. https://www.wellnesspediatrician.com/screen-time-bad-for-babies/ #screentime #screentimekids #pediatrics #mindfulness #baby #parenting #parent

“Whatever the question...LOVE is the answer.”

“Whatever the question...LOVE is the answer.” ❤️❤️❤️ Happy Friday!

Even my 10 year old self knew I wanted to be a ped

Even my 10 year old self knew I wanted to be a pediatrician. How many kids get to grow up to be exactly what they wanted to be as a kid? I love pediatrics because I get to watch my patients’ little personalities develop as they grow. To see them become the person they are to be. To help guide them to live a healthy and happy life. I get to be the one that they imitate when they play doctor and say “Where’s the doggy?” when looking in ears. I get to be a part of a family’s life for 18 years and share in their joys and grieve in their losses. It’s such a privilege to be the person a kid listens to even when their parent says the exact same thing (so frustrating as a parent, right?) Or the one they feel comfortable enough to confide in about something stressful in their life. My first patient babies are teenagers now and we are having conversations about what they want to do in the future. I love having these conversations even though I’m sad to see them go. I got it right as a little kid. I’m so very fortunate to be living my dream. #pediatrics #whypediatrics #medicalschool #medstudent #medicalstudent #whenigrowup #career #careergoals #doctorgoals #childhooddreams

This vegan Nicoise salad by @minimalistbaker works

This vegan Nicoise salad by @minimalistbaker works great for #mealprep. I like making salad at the beginning of the week and packing them separate from the dressing so I can just grab and go in the morning when I leave for work. Planning ahead is huge when it comes to making healthful choices when you are in a rush. Recipe link in bio. #minimalistbaker #mealprep #vegan #lunch #salad #plantbased

So cute! My kids made up their own recipe called “Easy Healthy Apple Snack.” They love writing their recipe ideas in their own recipe book. They are up to 19 recipes! Getting kids in the kitchen is a great way to bring out their creativity and curiosity not to mention their culinary literacy. This recipe tastes good and would appeal to most kids. Have your kids try it! Kid developed. Kid approved. Easy Healthy Apple Snack
Serves 2 Ingredients:
Cinnamon
1 apple
Maple syrup
Granola or plain rolled oats
Optional: raisins Directions:
Wash an apple.
Cut apple into cubes.
Put in bowls.
Put in 2 healthy pinches of raw rolled oats or granola.
Then add a sprinkle of cinnamon.
Next add a drizzle of maple syrup.
Get a spoon and dig in.
Note optional: add raisins
Enjoy! #kidsinthekitchen #kidscook #applerecipes #snack #breakfast #vegan #plantbased #autumn #food #family #hungrykids #eatmoreplants

Listen my story on The Podcast by KevinMD about ho

Listen my story on The Podcast by KevinMD about how Lifestyle Medicine helped take me from a place of fatigue and burnout to where I am today. My take home message: Do one thing to take care of yourself today. You’re worth it. Thank you @kevinphomd for the opportunity to share my story. Click on the link in bio to see the interview. #aclifemed #lifestylemedicine #physicianburnout #kevinmd #pediatrics
#physicianwellness #culinarymedicine
#foodasmedicine

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