Practice Mindful Eating and Tune into Your Body by Brandon Bolton, RDN

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One healthy habit is to practice mindful eating to rediscover your body’s idea of normal eating. Mindful eating is eating with the intention of caring for yourself, while also eating with the attention necessary for noticing and enjoying food and the effect that your food has on your body! It’s important to tune in and listen to your body while eating the foods that you enjoy.

Here are some ways to practice mindful eating:


• Tune into and listen to your body – eat when hungry and stop when full and satisfied.
• Eating when your body tells you to eat (stomach growling, low energy).
• Eat foods that are nutritionally healthy.
• Eat with others at a set time and place.
• When eating, avoid multitasking and try to just eat without distractions.
• Connect with your food and consider where it comes from.
• Choose food for both enjoyment and nourishment.


Most importantly, love yourself and love your food! At NOAH, we’ll work with you and your #child to choose the best path for their overall #health and #wellness. Please call for an appt. at 480-882-4545. #gethealthy #nutrition

What is Body Positivity? by Mina Goodman, RDN

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Body positivity is a celebration of all body types and sizes, accepting your body, appreciating all that your body does, and loving yourself. Some also see this as a focus inward on a person’s strengths, thoughts, and actions, instead of what they look like and how much they weigh. Body positivity is also a social movement which has effected:

  • The way beauty competitions are run (removing bikini contests).
  • The way magazine covers are written (no more language like “drop two sizes”).
  • Even a change in modeling photography (less airbrushing).

How are some ways you can become more body positive? Many have found that encouraging one another, telling yourself that you are awesome, and healthy eating and fitness are all ways to promote body positivity. It is an individualized approach so each person should take the steps toward body positivity that make the most sense for them!

Every morning when you wake up and get ready for your day, tell yourself any or all of the following and be mindful about these words.

  • I’m Awesome.
  • I’m Pretty.
  • I’m Healthy.
  • I’m Beautiful.
  • I Love Myself.

There may be moments when you need to tell yourself these positive sayings throughout your day, and that’s okay. Just say them with meaning. Believe them and others will see you the same way! At NOAH, we’ll work with you and your #child to choose the best path for their overall #health and #wellness. Please call for an appt. at 480-882-4545.

What is Healthy Weight Week?

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Healthy Weight Week (January 15-21) is a week to celebrate making healthy lifestyle choices by eating nutritious foods, living actively and embracing body positivity. Diets aren’t beneficial in creating lifelong habits that lead to overall improved health. This week is about ditching diets and creating healthy habits instead. During Healthy Weight Week, hide your scale and avoid other measurements like calorie counting. Love yourself and love your body. Change your thinking this week and focus on these goals instead: 


• Set realistic health guidelines for yourself.
• Accept your weight and embrace who you are.
• Focus on positive lifestyle changes.
• Change your thoughts. Erase negative thoughts and begin positive self-talk: “I am beautiful” “I am strong.”
• Do not diet or obsess on food, weight, or calories.
• Eat Mindfully. Eat when hungry, stop when full.
• Move your body in a fun way, not because you feel like you have to.
• Relax. Take time out for yourself.


Change your thinking and follow our goals instead! At NOAH, we’ll work with you and your child to choose the best path for their overall health and wellness. Please call for an appointment at 480-882-4545.

Halloween Safety Tips by Amit Jain, MD, FAAP, MBA

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It’s that time of year again! Halloween is right around the corner. With it comes lots of fun, elaborate costumes, tricks, and treats! Have your children thought of the costume they’d like to wear this year? We here at NOAH want to make sure they stay safe while out trick or treating this year. With assistance from the American Academy of Pediatrics, have provided some great safety tips below to keep them safe while they’re out.

Fun / elaborate costumes can be an exciting part of Halloween. One of the most effective but most easily forgotten ways to help make your child’s Halloween a safe one is with costume safety.

Here are some great safety tips:

  • As most of the trick or treating happens after dusk, make sure costumes are bright and colorful and / or have some reflective surfaces that can be easily seen by drivers and others. You can even consider adding some reflective tape or striping to the costumes and trick-or-treat bags with such tape. It can even help for a cool effect the children would love.
  • Make sure the costumes are short enough to prevent tripping, and are clearly labeled as flame-resistant.
  • Along with this, make sure your children have shoes that fit well and are comfortable for walking long distances.
  • Masks can obscure a child’s vision, especially to the sides (peripheral vision) as the mask moves around their face. Consider non-toxic makeup and decorative hats as fun and safe alternatives to masks.
  • Any swords or other sticks / canes that are a part of the costume should not be sharp or too long that they could hurt your child if they trip and stumble over these objects.
  • Make sure all children and their escorts have flashlights with a fresh set of batteries.
  • Before leaving for trick or treating, make sure your children know how to call 9-1-1 or their local police department in case they get lost or separated or in an emergency. Have a safety plan in place for the chance that a child gets separated from the group, which should include having the child stay where they are in a safe location if they do get separated from the group. The non-emergency number for the Phoenix Police Department is: 602-262-6151.
  • Also, make sure they have a good meal prior to going trick or treating, and bring a water bottle for each child and the children’s escorts to stay hydrated while out.
  • A parent or responsible adult should be with and watching children at all times while out. Instruct children to always stay in a group and close to the parent / responsible adult. Also instruct them to remain on well-lit streets, always use the sidewalks (or as close to the edge of the road as safe if no sidewalk is available, facing traffic), and use designated crosswalks to cross the street.  Don’t assume you have the right of way – it is much more difficult to see the road and pedestrians at night! While out trick-or-treating, only go to homes with a porch light that is on. Remember to never enter homes or cars for a treat.
  • If your older children are going alone, plan and review a route that is acceptable to you beforehand – and ensure they will stay on that route. Plan and agree upon a time that they should arrive home by. Remember curfews – Phoenix juvenile curfew hours are 10 p.m. for children 15 and younger and midnight for 16- and 17-year-old children. If possible, give them a cell phone for emergency contact use.
  • Finally, after the fun night of trick-or-treating, sort and check all treats before the child eats any of them (including ones they eat while still out trick-or-treating). Throw away any spoiled, unwrapped, or suspicious looking treats. Ration out treats for the weeks and months following Halloween. They should not eat any of these treats immediately before bedtime. Along with this, remind your children that the rules don’t change from a normal day – remember to have your children brush their teeth before bedtime to get all of that stuck-on candy out of their teeth.
  • Also, don’t forget to have regular check-ups with our wonderful Pediatric Dentists here at NOAH!

Please check the American Academy of Pediatrics website for some more awesome safety tips here:

https://www.aap.org/en-us/about-the-aap/aap-press-room/news-features-and-safety-tips/Pages/Halloween-Safety-Tips.aspx

Have a fun, safe, and Happy Halloween from your friends at NOAH!

Domestic Violence Awareness Month

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For many of us, home is a place of comfort and love. Though for millions of others, home is anything but a refuge. “The U.S. Department of Justice estimates that 1.3 million women and 835,000 men are sufferers of physical violence by a partner every year.” Join us in breaking the silence about #DomesticViolence. At NOAH, we’ll work with you and your #child to choose the best path for their overall #health and #wellness. Please call 480-882-4545.

Mental Health in Teenagers by Dr. Debbie Bauer, Pediatrician

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Adolescence is a very difficult time for everybody, kids and parents alike. Teenagers are going through all kinds of changes such as: physical, emotional, intellectual and social. It can be hard to keep up with the way their feeling and finding ways to communicate with them. It’s a big challenge to try and not feel overwhelmed during these transitions. It’s very normal for a teen to feel moody, sad, or anxious, but when these feelings take over their life and start to affect how they think and act, it can become a serious problem. Mental health issues are much more common than you may think, about 1 out of every 5 adolescents has had a serious mental health disorder at some point in their life.

What parents need to know:

  • A mental health issue isn’t anybody’s fault. Just like with any other health complication, this is not a choice, it’s an actual problem with how the brain functions. The reason these issues develop is incredibly complicated and involves both genetic and environmental factors.
  • Mental health problems are common and treatable. There are many people and resources that are available to help your teenager. From pediatricians, to school guidance counselors, to mental health professionals – we’re all here to help. The sooner a concern is raised, the more time we have to address the issue, and get your teen the assistance they need. If you have any doubts, reach out!
  • It’s important to stay involved. Try to build a trusting relationship between yourself and your teenager. They should feel comfortable sharing information with you without fear of always being punished for bad choices. It can be helpful to share decisions that you have made or lessons you have learned from the past. Remember, they are still learning.

Signs of mental illness to look out for:

  • Loss of interest in past favorite activities
  • Sudden personality shifts that seem out of character
  • A sudden and/or dramatic change in grades
  • Isolation from friends and family
  • Big changes in sleep habits (more or less sleep then usual)
  • Dramatic changes in eating habits
  • Anything else that you think is concerning about their behavior

If you have any concerns about your teen’s mental health, talk to them. From there, you can schedule an appointment with their pediatrician. At NOAH, we address all aspects of your child’s health including their initial medical assessment. Other services that are available to you and your child include counseling and nutrition.

For more information, please visit:

www.healthychildren.org

Car Seat Safety by Dr. Amit Jain, Pediatrician

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We here at NOAH care about your child’s health and safety not only at the clinic, but at home and on the go too. One very important part of this is Car Seat Safety.  We would like to remind you about the importance of Car Seats, and how to keep your child safe when on the go.

Especially for a new parent, the variety of car seats available today can be overwhelming! And it makes it more difficult to make sure your child is buckled in appropriately. We would like to help alleviate some of the confusion! Thinking about a car seat starts before your child is born. Most hospitals require an appropriate car seat for you to take your baby home and do car seat checks when your new baby is first allowed to go home from the hospital.

Unintentional injuries (including car accidents) are the leading cause of death in children and teens. Courtesy of the National Highway Traffic Safety Administration (NHTSA), we know that on average, 3 children were killed every day in traffic accidents. Of those, more than a third of the children were unrestrained. More than half of injuries and deaths were cases in which car seats and seatbelts were incorrectly used.

There are various types of car seats to consider based upon your child’s age, weight, and height including rear-facing, convertible (rear-facing that can become forward-facing), forward-facing, and booster seats (with or without back support). Below is a chart explaining the various car seats, separated by age group. To securely install these various car seats, you can either use the available seatbelts or the LATCH system. Nearly all vehicles and car seats built after September 1, 2002 include this LATCH system (Lower Anchors and Tethers for Children) which consists of a lower anchor where the seat cushions meet, and a tether which can be located on the panel behind the seat, on the back of the seat, the ceiling, or the floor.

Some important points when using these systems:

  • Most rear-facing car seats do not use the tether for installation, just the lower anchor and/or seatbelt.
  • You should not use both the lower anchor and seat belt together unless specifically instructed in the car seat installation instructions. However, the tether can and oftentimes will be used along with the seatbelt to securely install the seat.
  • To get a tight fit using the seatbelt, the seatbelt should lock. For most modern cars, the seatbelt can be locked by pulling it out all the way, and then letting it retract as it clicks.
  • When possible, the middle back seat is the safest. However, the middle seat often doesn’t have a LATCH system, or is too small, or uneven to safely support a child. It is most important that wherever the child may be seated, that the seat is securely and tightly installed in the vehicle.
  • Infants and children should wear thinner clothes when buckled into car seats as bulky clothing such as jackets can leave the straps too loose, increasing the risk for injury. 
  • The American Academy of Pediatrics recommends that all infants be placed in rear-facing car seats starting from their first ride home from the hospital.
  • All infants and toddlers should ride rear-facing as long as possible (even if their legs are bent), until the highest weight or height allowed by their car seat.
  • When children outgrow their rear-facing only car seat, a convertible car seat installed rear-facing should be used.
  • A forward-facing car seat should be used only once a child has reached the weight or height limit for their convertible rear-facing car seat. Similarly, a forward-facing car seat should be used until the weight or height limit for that specific car seat has been reached (this is usually listed on the label of the car seat).
  • A belt-positioning booster seat is the next step and should be used until a child’s seatbelt fits properly across their shoulder (without riding up to their neck), which is typically at a height of 4 feet, 9 inches or taller, and 8-12 years of age.
  • The safest place for all children younger than 13 years old is the backseat.
  • Do NOT use the car seat after it has been in a moderate to severe crash, such as if any of the following are true (according to the NHTSA):
    • The vehicle could NOT be driven away from the crash
    • The vehicle door closest to the car seat was damaged
    • Anyone in the vehicle was injured
    • The airbags went off
    • There is any significant damage to the car

And remember, always be a good role model by buckling your own seatbelt every time you’re in the vehicle! Set a reminder whenever you buckle your child’s car seat to help you remember never to leave your child in or around your car when you leave.

If you need help installing your child’s car seat, or just want to make sure it is secure, below are some great options for you to reach out to:

  • Your local fire department
  • Parent partners plus
  • Phoenix Children’s Hospital car seat safety program

For more information, please visit:

Back to School Health Tips

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By Dr. Patricia Avila, Pediatrician

Summer vacation has come to an end and it is now time to get BACK TO SCHOOL!! Here are some ways you can help your children and teens have a healthier school year. We’ve got 5 tips to help your child get off to a great start this school year!

1 – Annual Well Check and Vaccinations

Having an annual well check is the perfect opportunity to make sure your child/teen is developing and growing normally. Part of the well check is to detect health conditions that you may not be aware of such as:

  • Checking their heart and blood pressure.
  • Vision/hearing screenings.
  • Obtaining labs checking for anemia, cholesterol, and diabetes.

During their well check the doctor also has an opportunity to educate you and your child/teen and for you to address any concerns/questions you may have. Vaccinations are also an important part of your child’s annual well check. They are one of the simplest and most proven ways to protect your child/teen from preventable diseases.

2 – Establishing healthy sleep habits

No matter their age all children and teens need proper sleep to stay focused and to learn. Sleep is just as important as eating healthy and exercising. Establish a regular sleep schedule to allow adequate sleep.

  • Toddlers – young children ages 3-5 years need 10-13 hours of sleep per night.
  • School age children ages 6-12 years need 9-11 hours of sleep per night.
  • Teenagers ages 13-19 years need 8-9 hours of sleep per night.

AVOID all use of electronics 1-2 hours prior to bedtime. Electronics including cell phones, TV, tablets, video games, and computers if used prior to bedtime can interfere with your child/teens ability to fall asleep and stay asleep. Instead, try having them read a book or choose a quiet activity prior to bedtime instead.

3 – Proper Nutrition

Studies show that eating a healthy, well balanced meal for breakfast improves your child’s/teen’s ability to do well in school by helping them focus and have increased energy to learn. Make sure to pack a healthy well-balanced lunch too! A well-balanced meal consists of:

  • 1-2 servings of fruits/vegetables.
  • A good source of protein (dairy – cheese, milk, yogurt, eggs, nuts/nut butters, lean meats, fish, beans/lentils, tofu).
  • Whole grains – whole wheat bread, whole wheat pasta, quinoa.
  • A good source of calcium and vitamin D like milk/milk products or almond/coconut/soy/rice/oat milk.

4 – Keeping your child/teen physically active

We have been seeing an increase in obesity over the past 30 years – the rate has
doubled-tripled in children and quadrupled in teens. Children and teens need 1 hour of physical activity per day. Exercise can be anything that keeps your children active including:

  • Sports.
  • Dancing.
  • Biking.
  • Swimming.
  • Hiking.
  • Jump rope.
  • Trampoline.
  • Chasing the family dog.
  • Hula hooping.

The key is to make it fun and enjoyable. It is also helpful to make exercise a family event to increase motivation. Making exercise a part of the routine early with children will help them continue to be active adults.

5 – Homework and Study Habits

Help your child/teen form good study habits by having a quiet space free of distractions to help them stay focused. Keeping this space free of distractions includes setting aside electronic devices including:

  • Phones.
  • Tablets.
  • TVs.

Set aside a designated time for homework to be completed. If you notice your child is struggling with learning and/or completing tasks, talk with your child’s teacher and doctor to help your child/teen succeed.

Summer Fun in The Sun

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By Dr. Amit Jain, NOAH Pediatrician
“There’s nothing better than having fun outdoors during school vacations. However, especially during summer here in Arizona, we here at NOAH want to remind everyone of some safety tips to keep safe while having some outdoor fun,” says Dr. Amit Jain, NOAH Pediatrician.

Protecting yourself and your children from harmful ultraviolet light exposure is important to prevent melanoma, a deadly form of skin cancer, which often strikes those who have been severely sunburned, especially during infancy and childhood.

The first line of defense against the scorching summer sun is proper clothing and keeping in the shade.

• Try to limit sun exposure during the peak intensity hours between 10am and 4pm.

• Take frequent shade breaks if staying out in the sun for long periods of time.

• Cotton clothing is protective and can also help whisk away moisture to keep you cool while playing outside. Pick tightly woven fabrics for best protection.

• Wear a hat: wide brimmed for best protection of your child’s entire face, including the nose, cheeks, chin, ears, and back of the neck.

• Get your children sunglasses with UV protection. Those from the dollar store, Walmart, Walgreens, or similar stores are nice, economical options that can be easily replaced if they break or get lost. Just be sure they’re labeled as having UV protection.

• Protect your children with a sunscreen that has an SPF (Sun Protection Factor) of 15 or greater. SPF 15 or 30 should be enough for most common uses. Apply this to all areas not covered by clothing. Don’t forget the ears, back of the neck, arms, and legs. Carefully apply around the eyes, avoiding eyelids.

• Choose a sunscreen that has the words “Broad Spectrum” on it – that will cover both UVA and UVB rays. Try to avoid sunscreens that contain oxybenzone that may have hormonal properties.

• Before applying sunscreen for the first time, test a small amount on your child’s back for an allergic reaction.

• Apply sunscreen at least 30 minutes before sun exposure, as it can take this long to become active.

• Reapply sunscreen at least every 1 hour.

• If playing in the water, reapply sunscreen every half an hour, and use a waterproof sunscreen.

• For infants less than 6 months old, avoid direct sun exposure – keep them under shade with a canopy or under a tree. Use wide brimmed hats to help cover their face, ears, and neck. Dress babies in lightweight clothing that covers their arms and legs as well. If this is not available, apply small amounts of sunscreen with a minimum SPF of 15 to your baby’s face, hands, and legs.

• Don’t forget to use sun protection even on cloudy days, as the harmful ultraviolet rays from the sun can even come through clouds.

• Contact your pediatrician if you develop a sunburn, rash, or blistering.

Resources:
American Academy of Pediatrics: https://www.aap.org/en-us/about-the-aap/aap-press-room/news-features-and-safety-tips/Pages/Swim-Safety-Tips.aspx
Healthy Children: https://www.healthychildren.org/English/safety-prevention/at-play/Pages/Swimming-Pool-Safety.aspx

Pool Safety Tips

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By Dr. Amit Jain, NOAH Pediatrician

“Swimming is a great way to beat the summer heat here in Arizona and is a fun activity for children to pass the summer by. Did you know, drowning is the third most common cause of unintentional – injury related deaths? The highest at risk are children ages 1-4 years old,” says Dr. Amit Jain, NOAH Pediatrician.

Our Care Team at NOAH will work with you and your #child to choose the best path for their overall #health and #wellness. Please call 480-882-4545.

  • Never leave children alone, even for a moment, in or near pool areas or other bodies of water (lakes, beaches, and even bathtubs or buckets of water!)
  • Install a fence at least 4 feet tall around the pool, which should ideally surround the pool on all 4 sides and completely separated the pool from your home and yard. It should not have any gaps that a small child could slip over, under, or through. The gate should be a self-closing and self-latching gate that cannot be opened / reached by a small child.
  • Newer technology offers alarms, both for the gate and within the pool, that can alert you to anyone around the pool.
  • When any unexperienced swimmer is around the pool area, make sure there is a designated adult for supervision. This adult should not be under the influence, should not have any distractions (cell phone turned off or handed off to another adult), and preferably knows how to swim and perform CPR.
  • Keep rescue equipment such as a shepherd’s hook and a life preserver to reach/throw for rescues.
  • Avoid inflatable swim aids such as floaties, as they are not a substitution for proper life-preserving equipment such as life jackets.
  • Consider swim lessons for your child if over the age of 1, as it may reduce the risk of drowning. Talk to your child’s pediatrician about your child’s developmental readiness to take swim lessons.
  • Talk to your pool operator to make sure your pool / spa and its drains are compliant with the pool and spa safety act.
  • Be safe and have a fun-filled summer!

      • Resources:
      American Academy of Pediatrics: https://www.aap.org/en-us/about-the-aap/aap-press-room/news-features-and-safety-tips/Pages/Swim-Safety-Tips.aspx
      Healthy Children: https://www.healthychildren.org/English/safety-prevention/at-play/Pages/Swimming-Pool-Safety.aspx