Health & Safety
Refueling after a hard work-out or competition is vital to every athlete to maximize outcomes. Consuming carbohydrate with a little protein is the ideal recovery snack, recommends CHOC Children’s pediatric clinical dietician, Jessica Brown. Timing is important – maximum recovery is accomplished when carbohydrates are consumed within 30 minutes after exercise.
“After a hard workout, athletes should take in 0.5-0.7 grams of carbohydrate for each pound of body weight. Snacks that include 10-20 grams protein can enhance recovery,” says Jessica.
Consider the following examples for different sized athletes:
120 lb
8oz chocolate milk
1 med Banana
150 lb
4 fig newtons
6oz fruited low-fat yogurt
175 lb
8oz Orange juice
4oz Bagel
2T peanut butter
Keep Hydrated
Maintaining hydration is also important for recovery, explains Jessica. Muscles are 70-80% water, so focus on hydration for peak performance. A good way to determine adequate hydration throughout exercise is to measure pre & post weights. For every pound of body weight lost, consume 2-3 cups of liquid for complete rehydration after exercise.
It is ideal to maintain body weight within 1-2% of usual body weight throughout exercise to prevent fatigue. Drinking fluids in short intervals is best. For an average-sized athlete, 5-10 fluid ounces every 15-20 minutes is recommended. Consuming a sports beverage during exercise lasting longer than an hour will replenish carbohydrate and electrolytes needs. Not all sports drinks are created equal. Choose drinks that contain 14-20 grams of carbohydrate and at least 100mg of sodium in every 8 fluid ounce serving, such as Gatorade, Powerade, or Accelerade.
For more information, click here: http://www.choc.org/healthlibrary for our CHOC Health Library. Or, go to usda.gov or calorieking.com to get a general idea of carbohydrate content for your athlete’s favorite foods!
Hopefully, with these easy tips, your young athlete will be on his way to a succesful work-out and season!
April 9th, 2010
With many Orange County kids on Spring Break this week, and with summer plans on the horizon, taking a road trip may be a fun way to travel this season. As many parents know, this can also make for antsy passengers! Here are a few tips to keep your crew safe – and content – on the road:
Before You Leave
- Prepare a first aid kit that contains antacids, throat lozenges, antiseptic cream, bandages, antibacterial wipes, insect repellant, sunscreen and aloe gel for sunburns. Bring an adequate supply of any prescription medications family members regularly take.
- Stock up on plenty of nutritious snacks and drinks to supplement meal stops. Be sure to include water. Keeping your passengers hydrated will help them avoid fatigue and light-headedness.
- Bring a “fun bag” stuffed with favorite books, games, and other items your kids enjoy.
- Make sure your car is running well to avoid any roadside emergencies. Have your car checked for necessary repairs and, if necessary, have it serviced before leaving. Pack an emergency kit and equipment for changing a tire.
On the Road
- Make sure everyone’s buckled up, with babies and children in appropriate car seats in the back.
- Take breaks at least every two hours.
- When not driving, get exercise and eat well.
- Remain calm while driving and steer clear of aggressive drivers on the road.
Do you have any family road trip or travel tips? Post a comment and share!
April 7th, 2010
Did you know April is Youth Sports Safety Month? The national campaign focuses public attention on the prevalent problem of high injury rates in youth sports and promotes safety in sports participation.
While sports injuries are common, making sure your child is prepared can help prevent some of the most common ones. Football is the one CHOC Children’s sees the most injuries from, according to John Schlechter, D.O., a pediatric orthopaedic surgeon at CHOC. The most common injuries we see are strains, sprains, bumps and simple bone fractures, he says.
He and the team of doctors at the CHOC Orthopaedic Institute also treat more serious injuries, such as shoulder dislocation, anterior cruciate ligament (ACL) tears and concussions.
Many of these injuries are from overuse and overtraining, so it’s important for parents to be aware of the signs and symptoms of overtraining, Dr. Schlechter explains. These symptoms include:
- Poor performance
- Not meeting training goals
- Not wanting to practice
- Getting tired easily
- Being irritable or not wanting to cooperate
Playing a sport more than 20 hours a week can increase the risk for injury. Dr. Schlechter also stresses the importance of wearing protective gear and drinking plenty of fluids when playing sports. But above all, parents should listen to their children. If your child feels too tired, hurt or ill to play, let him or her sit on the sidelines, Dr. Schlechter says.
To learn more about the CHOC Children’s Orthopaedic Institute, a comprehensive center for pediatric and adolescent sports medicine, click here: http://www.choc.org/orthopaedics/index.cfm.
April 1st, 2010
Spring is here, calling kids to local parks and playgrounds. While offering a ton of fun, playgrounds are often the setting for unintentional childhood injuries, particularly during the warmer months. Falls and strangulation account for the majority of injuries. Follow these simple tips for a fun play date with your little ones!
- Always maintain both eye and voice contact whenever your child is using playground equipment.
- Check out the playground in advance for hazards such as rusted or broken equipment and dangerous surfaces.
- Avoid playgrounds with asphalt, concrete, grass or soil surfaces underneath the equipment. Look for shredded rubber, hardwood fiber mulch or chips, or fine sand. The surface should be at least 12 inches deep and extend a minimum of six feet in all directions around the equipment.
- Always remove hood and neck drawstrings from your child’s outerwear to avoid the possibility of strangulation.
- Never allow your child to wear a bike helmet, necklace, backpack, purse, or scarf while using playground equipment.
- Do not allow pushing, shoving, crowding and inappropriate use of equipment.
- If your child is hyperactive, avoid overly crowded parks or playgrounds.
- Bring along an emergency kit that includes special medications or supplies your child may need.
- Make sure to practice sun safety to avoid nasty sunburns!
March 29th, 2010
March is National Nutrition Month – a great opportunity to get your family to focus on making informed food choices and developing sound physicial activity habits. CHOC Children’s recommends these simple, everyday tips to get your family to start thinking about healthier choices:
- Cut out snacks with little nutritional value, like potato chips, cookies or candy.
- Offer whole-grain crackers, low-fat cheese, yogurt, fruits and vegetables.
- Limit soda and sugary fruit drinks. Try skim milk or water instead.
- Serve fruit as a dessert.
- Encourage your kids to get outside and play.
- Walk with your family instead of driving to visit friends or run errands in the neighborhood.
- Try working in the garden together or going for a bike ride.
For more nutrition tips from the experts at CHOC, check out this article: http://www.choc.org/publications/articles.cfm?id=P00303&aid=385
March 22nd, 2010
Spring break is just around the corner for kids in OC – a great time for families to enjoy the outdoors! To keep your family safe in the sun, check out these tips from Dr. Leonard Sender, medical director of the CHOC Cancer Institute.
- Wear sunscreen. Choose one with a SPF of at least 30. Apply about 30 minutes before exposure and reapply often.
- Avoid the sun during peak hours. Try to limit your time in the sun from 10 a.m. to 4 p.m. Most sun damage occurs during day-to-day activities.
- Cover up. Have your child wear a hat, sunglasses, and protective clothing. Stay in the shade whenever you can.
- Keep your baby out of the sun. Because infants have thinner skin and underdeveloped melanin, their skin burns more easily. Keep them out of the sun whenever possible.
- No tanning oils or tanning beds! Tanning increases the risk of melanoma and accelerates skin aging. Talk to your kids about the effects of tanning.
- Stay cool. A long day in the sun can make your child feel drained or irritable. In extreme cases, it can cause heat exhaustion or heat stroke. Make sure your family drinks plenty of water throughout the day.
- Sun safety starts with you. Teach your kids the steps to reducing sun exposure. If learned early on, these precautions can stick with your children for a lifetime.
March 15th, 2010
An article published by the New York Times this week, reported that a new study found that although most parents believe that vaccines protect their children against disease, one in four think some vaccines cause autism in healthy children. Additionally, nearly one in eight have refused at least one recommended vaccine.
Vaccines are necessary — and effective, says Maria Tupas, M.D., medical director of the CHOC Primary Care Clinics. “For more than 50 years, vaccines have saved the lives of millions of children,” she says. “Most childhood vaccines are 90 percent to 99 percent effective in preventing disease. And if a vaccinated child does get the disease, the symptoms are usually far less serious.”
Dr. Tupas explains that the alleged link between the MMR vaccine and autism has been vigorously studied and disproved by extensive and well controlled studies, including those by the Institute of Medicine and Centers for Disease Control. Current research on autism points to multiple factors, including the possibility of a genetic component or exposure to toxins or viruses during pregnancy. The increase in autism diagnoses may be at least partially attributed to pediatricians simply becoming better at recognizing symptoms at earlier ages.
As children with autism spectrum disorders benefit from early intervention and behavior modification, Dr. Tupas advises parents concerned about possible symptoms to contact their pediatrician.
For more information on this critical topic, check out this Kids Health article with Dr. Tupas: http://www.choc.org/publications/articles.cfm?id=P00303&pub=KH&aid=450
March 9th, 2010
March is National Brain Injury Awareness Month – a great opportunity for parents to speak to their children about helmet safety! For helpful tips from CHOC neurosurgeon William Loudon, M.D., please click here:
http://www.choc.org/publications/articles.cfm?id=P00303&pub=KH&aid=184
For more information – including a helmet safety sheet you can share with your kids – please go to our CHOC Health Library:
http://www.choc.org/community/index.cfm?id=P00366
March 4th, 2010
March is National Nutrition Month
Are you frustrated because your kids aren’t eating more fruits and vegetables? “Just keep trying,” recommends Sue Freck, R.D., a CHOC registered dietitian. You may have to serve a new food as often as 10 times before your child will show any interest in it!
Freck says pleasurable associations with shopping, food preparation and family meals help children develop healthy dietary habits for life.
National Nutrition Month in March, is a great time for reinforcing healthy eating habits. To help get your kids started, here are a few yummy, healthy snacks recommended by the American Dietetic Association.
- Mix together ready-to-eat cereal, dried fruit and nuts in a sandwich bag for an on-the-go snack.
- Top low-fat vanilla yogurt with crunchy granola and sprinkle with blueberries.
- Blend low-fat milk, frozen strawberries and a banana for thirty seconds for a delicious smoothie.
- Make a mini-sandwich with tuna or egg salad on a dinner roll.
- Toss dried cranberries and chopped walnuts in instant oatmeal.
- Sandwich cut-outs: Make a sandwich on a whole grain bread. Cut out your favorite shape using a big cookie cutter.
- Toast a whole grain waffle and top with low-fat yogurt and sliced peaches.
- Stuff a whole grain pita pocket with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.
- Spread peanut butter on apple slices.
For more nutrition tips from our CHOC expert, click here:
http://www.choc.org/publications/articles.cfm?id=P00303&aid=195
March 1st, 2010
A study released this month by the American Academy of Pediatrics (AAP), found that preschool children exposed to three household routines — regularly eating family meals, getting adequate sleep, and limiting screen-viewing time — had a roughly 40 percent lower prevalence of obesity than those exposed to none of these routines.
These findings were released the same week as the launch of First Lady Michelle Obama’s “Let’s Move!” campaign to reduce the rates of childhood obesity in the United States. The initiative includes expanding efforts to make schools healthy environments for all children, increasing children’s physical activity, improving the affordability and accessibility of foods, and empowering consumers to make healthier choices.
As a fierce advocate for children, CHOC Children’s has remained a leader in the community in the prevention and treatment of childhood obesity. To read more about obesity and other helpful tips from the experts at CHOC, click here:
http://www.choc.org/publications/articles.cfm?id=P00303&pub=KH&aid=240
http://www.choc.org/publications/articles.cfm?id=P00303&aid=449
To learn more about CHOC’s programs and services, click here: http://www.choc.org/services/
Or, visit www.choc.org to browse CHOC’s Health Library.
February 26th, 2010
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