ParentMap January 2021 by ParentMap

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Your January Play List 15 energizing ways to seize the play on cooler winter days

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Nature Rx for What Ails You Harness Mother Natureâ&#x20AC;&#x2122;s healing potential with mindfulness and intent

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SEATTLE CHILDRENâ&#x20AC;&#x2122;S Good Growing newsletter P. 15

Happy, Healthy New Year 5 (totally doable) wellness trends for families to track in 2021 12/

VIRTUAL SCHOOL PROGRAMS

Though the library building is closed, the staff are still providing many resources and virtual activities including prerecorded story times. Please visit our website at puyalluplibrary.org or call 253-841-5454 to join the fun!

Your Medical Home

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Learn about making a difference on pressing issues facing our world.

discovergates.org/educationprograms discovergates

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• A dedicated, board-certified primary care provider for your child • Virtual visits to meet your needs • Four convenient locations in Tacoma, Federal Way, and Gig Harbor • Same-day sick appointments • Allergy, immunology, pulmonology, and sleep medicine specialists

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Preschool Tours: Canceled. Weâ&#x20AC;&#x2122;ve Got You Covered.

Jan. 23, 2021

Discover dozens of early learning options and community programs across the Greater Seattle region on one convenient platform.

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Enjoy a ParentEd Talk by child development expert Dr. Harvey Karp.

Family Dinners Delivered! www.pickmeupseattle.com

Make their dreams reality. Washington College Savings Plans can help you prepare for your student’s dreams. Enroll in GET Nov 1 - May 31 DreamAhead open year-round

Learn more at wastate529.wa.gov GET and DreamAhead are qualified tuition programs sponsored and distributed by the State of Washington. The Committee on Advanced Tuition Payment and College Savings administers and the Washington Student Achievement Council supports the plans. DreamAhead investment returns are not guaranteed and you could lose money by investing in the plan. If in-state tuition decreases in the future, GET tuition units may lose value.

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C ONTENTS

January

2021

PARENTMAP.COM In Every Issue Dear Reader Crib Notes Play List Parent Day Jobs

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Local Resources Pediatric Dentistry Camps: Arts + Activities Schools + Preschools Birthdays

Parenting

Family Fun

WELLNESS

Your January Play List 15 energizing ways to ring in the new year

Feeling Off-Balance? 8 Hormonal fluctuations could be affecting your mental health Nature Rx for What Ails You 25 Harness Mother Nature’s healing potential for family wellness

11 19 24 29

SEATTLE CHILDREN’S

Good Growing newsletter

CRIB NOTES

Teeth Wisdom Prioritize oral health-care for your baby to boost a lifetime of good health

EDUCATION

Seeing Stars 22 3 out-of-this-world activities for astronomy-obsessed kids PARENT DAY JOBS

Meet Jenna Jorgensen 31 This naturopathic physician offers remedies for common childhood ailments

Feature Cheers to a Happier, Healthier New Year 5 (totally doable) wellness trends for families to track in 2021

“‘Shinrin-yoku’ is not hiking or walking fast through a forest. It’s really about taking your time and immersing yourself slowly into the forest, being mindful of the five senses.”

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20 Groovy goats, snow people, dogsled adventures, secret gardens and fat bikes? Count us in. PA R E N T M A P / J A N U A R Y 2 0 2 1 / 5

DE AR R E ADER

Let’s make things better, together Finally! We’ve turned the page on 2020. We made it to the new year, and that, in and of itself, is cause for celebration! Last year was beyond difficult for so many reasons: lives devastated by the coronavirus crisis, civil and political unrest, and too many stark reminders of the racial inequities our country still faces.

“We can’t teach what we don’t know, and we can’t lead where we won’t go.” – Malcolm X

But hope is on the horizon. A vaccine is here! Our political climate is changing, and several extraordinary leaders have risen to the challenge of fighting racism head-on.

Each year, we at ParentMap strive to invest our time and resources in causes that matter to us through our mission-driven content initiatives. But in the wise words of Malcolm X, “We can’t teach what we don’t know, and we can’t lead where we won’t go.” So, we’re going there, re-educating ourselves and others about the roots and depths of racism in this country and what we can all do to make change. This year, we’re proud to partner with The Who We Are Project (thewhoweareproject.org) and founder Jeffrey Robinson in advancing the organization’s important anti-racism work. The Who We Are Project is dedicated to working to re-educate the country about its painful history of slavery, oppression and racism. Through lectures, a podcast series and other advocacy work, The Who We Are Project is already influencing change. We’re excited to announce that we’ll be hosting events, including a screening of a forthcoming documentary titled “Who We Are: A Chronicle of Racism in America,” and providing other resources in partnership with this amazing organization throughout the year. Robinson will inspire and educate all of us with a meaningful introduction to the project during our premiere 2021 ParentEd Talk. Plenty of hurdles still lie ahead for all of us in 2021 — many of the difficulties we faced in 2020 won’t just go away, no matter how much we wish they would. But we’re up to the challenge and we hope you are, too. Because, in the immortal words of Dr. Seuss, “Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not.” So, today, let’s celebrate the new year, commit to making things better together, and raise a virtual toast to the possibilities of a better and brighter future.

JANUARY 2021, VOL. 18, NO. 1

What is your two-word wellness plan for 2021?

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BEGIN 2021

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Wellness Feeling Off-Balance? How hormonal fluctuations could be impacting your mental health By Heidi Lynn Borst

When it comes to mental health, hormones play an integral role, directly affecting a woman’s brain chemistry and overall mood. Not only is hormonal regulation vital to emotional well-being, but imbalances can worsen existing mental health issues or even cause them, leading to a wide array of symptoms, including insomnia, depression, anxiety and irritability. ParentMap consulted Tuesday Burns, M.D., medical director of THIRA Health (thirahealth.com), for her expert take on how stress and hormones impact women’s mental health.

what appears to be severe depression or anxiety, difficulties with basic functioning such as getting out of bed, showering and eating, and then — lo and behold — you find out their thyroid is not functioning adequately, and that’s something that can be addressed very easily,” says Burns.

The effects of reproductive hormones on brain chemistry

Women experience periods of vulnerability during which sex hormone levels fluctuate: when menstruation first begins, during

The influence of hormones on mental state

Studies show hormones directly affect mental state, but hormonal dysregulation is often overlooked causally in the diagnosis and treatment of mental health disorders. Burns emphasizes a whole-body approach with her patients. “I always tell people, ‘The head bone is connected to the body bone.’ Things that are happening in our bodies, such as hormonal changes, can impact things north of our neck. Everything going on in our brain modulates mood and our ability to focus, function and maintain a good quality of life,” says Burns. In Western medicine, there’s a tendency to separate mood and anxiety disorders from biological and physiological systems, yet they are intricately connected, Burns maintains. “As a psychiatrist who specializes in working with women and young girls, I make sure I have a full and broad understanding of where they’re at hormonally and where they’re at from a health standpoint. Many times over, you see cases of folks who have sought out treatment for

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to be able to share with kiddos during menarche, their first menstrual cycle, that their body is doing its normal thing, that these are normal changes,” notes Burns. While hormonal fluctuations are normal, they can be hard to tolerate and manage at times. “Because of other stressors, whether it’s living in a pandemic or being prone to depression or genetically vulnerable to anxiety, those added layers make changes in hormones so much more profound in how they impact our mood. I think the trick is to keep things in a healthy balance, because even sex hormones like estrogen and progesterone are going to loop back to the brain and affect things like thyroid function, metabolism, your sleep architecture and melatonin production — all of those are connected,” says Burns.

Signs that your thyroid hormones may be out of whack

pregnancy and again in menopause. “What we know in particular about estrogens is that they cross into the brain through the blood-brain barrier and affect levels of serotonin and the serotonin receptors in our brain. So there’s a huge relationship between estrogen hormones and serotonin, which we believe to be a big contributor to how we regulate mood and anxiety. You can see irritability, dysphoria, anxiety, headaches, migraines, an increase in pain — all kinds of physical and mental symptoms as a result of changing levels in estrogen hormones. I think it’s important for moms

Thyroid dysfunction, which is so prevalent after giving birth, should be considered if you’re experiencing postpartum symptoms such as low energy, abnormal weight gain, hair loss or a change of hair texture, depression, anxiety and cold or heat intolerance, Burns says. “Thyroid hormones regulate a number of things: our metabolism, hunger, satiety, our energy levels; even temperature regulation, how quickly our hair or our nails grow and our mood balance. The most common thing we see is hypothyroidism [low thyroid function], and what that looks like is kind of confusing. It’s often mistakenly categorized as a normal variant of being postpartum: Hair will often fall out, you’re tired, you’re stressed.”

Burns notes that if a new mother is experiencing such symptoms, she should insist that they be investigated during a two-week or four-week postpartum checkup. Treatment with thyroid hormone is usually short-term, has been used for decades and is well studied, she says.

Sustained stress wreaks hormonal chaos

Stress affects us profoundly, diminishing our ability to think clearly and making it harder to learn or retain new information. “Our body needs stress hormones to survive. We rely on hormones like adrenaline and cortisol to mobilize our body to action. We need them to go into fight-or-flight mode. Unfortunately, when stress is happening in our life, we get these erroneous cues and our brain thinks it is fight-or-flight time. When those hormones stay at high levels, our sleep is going to be fractured or we might be waking up early because our brain is saying, ‘You need to be awake and alert,’ and obviously that’s not necessarily what our body needs,” says Burns.

Lower your expectations to lower stress

Burns says that in the midst of the COVID-19 pandemic, it’s imperative we give ourselves grace and latitude, acknowledging that we’re doing the best we can and accepting that it’s okay to let go of some things. Focus on nourishing your body, prioritizing sleep and sprinkling activity into your day whenever possible. “The last thing we need when we’re already feeling heightened worry is to be hard on ourselves. No one is necessarily the best version of themselves right now, but we’re doing our best. We often hold ourselves to such high standards, but I think now is the time to really manage those standards a little bit.”

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Heidi Lynn Borst is an active mom, journalist and nutrition coach with a strong affinity for nature, sarcasm and extra sleep.

Sponsored by

The mission of THIRA Health is to support women and girls living with mood disorders by using comprehensive approaches that address the whole self, along with an emphasis on community support. This is made possible by a team of trained, certified experts skilled in using dialectical behavioral therapy, art and movement therapies, nutrition and more.

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Crib Notes Teeth Wisdom Prioritize oral health-care for your baby to boost a lifetime of good health By Malia Jacobson After decades of decline, the rates of cavities in children under 5 are on the rise; experts blame a diet higher in sugary foods and drinks. The National Institute of Dental and Craniofacial Research, part of the NIH, reports that from one-third to one-half of children under age 5 develop cavities in baby teeth. Yet, like many infectious diseases, dental decay is preventable. Here’s how to protect your child’s oral health, even if those pearly whites are still months away from appearing.

ways, according to experts at C.S. Mott Children’s Hospital. First, establishing a relationship with a dentist early helps pave the way for smoother, less stressful visits in the future, when your child begins “real” dental cleanings or needs a filling. Visiting the dentist by 12 months of age also helps the dentist spot any early signs of trouble and then advise you on the best way to care for your child’s oral health.

When to visit a dentist

What’s the dentist looking for at these early visits? Before tooth decay causes a cavity, it may cause white spots on tooth enamel, which signal that the enamel is breaking down. From there, a cavity may look like a small, light brown spot on your child’s tooth. If the cavity isn’t treated, the spot becomes larger and may turn darker brown or black.

In the National Poll on Children’s Health, researchers at C.S. Mott Children’s Hospital found that most parents weren’t sure when their child should first visit the dentist. Out of this majority, over 16 percent believed kids didn’t need to visit a dentist until after age 4, reflecting a common belief that cleaning baby teeth isn’t all that important — they’ll just fall out anyway, right? Wrong. Decay in baby teeth can harm oral health in the short term and for years to come. The bacteria that cause tooth decay in baby teeth can break down the enamel of permanent teeth as they begin to come in, making these teeth more vulnerable to developing cavities. And because baby teeth serve as placeholders that help guide permanent teeth into position, losing baby teeth too early as a result of tooth decay can create a crooked, crowded smile later on. Scheduling a dental visit by age 1, or six months after the first tooth pops up, helps safeguard oral health in a few important

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Little cavities, big deal

More advanced tooth decay may cause a toothache, sensitivity to hot or cold, bad breath and swelling. According to the American Dental Association (ada.org), tooth decay in baby teeth can affect a child’s overall well-being; kids with painful teeth are less likely to eat enough, and therefore won’t get the nutrition they need to thrive.

What happens if my baby has a cavity? After giving your child a complete dental exam, the dentist may suggest X-rays to help diagnose tooth decay. In many cases, small cavities can be filled in a single dentist visit; the dentist removes the decayed enamel and uses tooth-colored material to fill the hole. Though the process may not delight your child, they’ll usually be able to

eat or drink soon afterward and shouldn’t experience pain. Dead or seriously decayed teeth may need to be completely removed. This process may take two or more visits, and also may require sedation. If removing decayed baby teeth will affect the placement of permanent teeth, your child’s dentist may recommend a composite bridge (similar to a partial denture) that replaces the missing teeth and holds the remaining teeth in place until permanent teeth come in.

Caring for gums and baby teeth Before your baby’s teeth appear, use a clean, soft cloth or small piece of gauze to gently wipe the gums after feedings. This helps prevent sugary milk or food residue from remaining on your baby’s gums; such residue provides an environment in which the bacteria that cause tooth decay can grow. Start brushing your child’s teeth as soon as the first one appears, advises Stanford Children’s Health (stanfordchildrens.org). Young toddlers need just a dab of toothpaste — about the size of a grain of rice — while preschoolers can use a pea-size amount. After age 2, add daily flossing to your child’s routine. Pair a favorite toothbrush with a kid-friendly brushing app to create a fun routine that makes brushing tiny teeth a bit less burdensome. We’ll say “Ahhhh” to that!

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Malia Jacobson is a health and family journalist.

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FE ATUR E

Cheers to a Happier, Healthier New Year 5 (totally doable) wellness trends for families to track in 2021 By Malia Jacobson

If 2020 was a year characterized by public health panic, 2021 just may be the year that personal health reigns. Fitness and well-being goals are always popular with people at the onset of a new year; approximately 55 percent of New Year’s resolutions are health-related, according to research published in the Personality and Social Psychology Bulletin. That’s especially true this year, as families embrace a more proactive approach to personal health, says Michelle B. Smith, RDN, the lead dietitian and owner of Sensibly Sprouted (sensiblysprouted.com), a dietetic practice in Bellingham. “Many families are wanting to take more control of their health and realizing that we have so much more control of our health than we previously thought.” Ready to move family wellness to the top of your priority list in 2021? Here are five health-related trends to track.

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says. “I think a huge driving force behind this trend is the desire to improve one’s overall health and well-being.”

Greener meals

Although the pandemic has motivated families to prioritize their health, it has also made healthy food more expensive and less accessible for many families. “I think COVID has been a double-edged sword when it’s come to plant-based eating,” notes Smith. With meat shortages in some areas and people eating and cooking more meals at home, experimenting with plant-based recipes made sense for some families. But stress and financial concerns have made adopting an entirely new way of eating close to impossible for many.

“We definitely saw more interest in plantbased diets from families in 2020,” she

Parents often ask about getting enough protein in a plant-based diet, notes Smith. “We now know that as long as the diet is balanced and enough calories are being consumed, this doesn’t have to be a worry.” Plenty of plants offer protein, from peas and beans to whole grains like quinoa, so kids eating a well-rounded vegetarian diet can easily consume the protein they need.

Last year saw more Americans serving plant-based foods. Yale’s program on Climate Change Communication reported that 94 percent of Americans were willing to eat more fruits and vegetables in 2020. Smith of Sensibly Sprouted expects that trend to continue.

With food costs rising, another concern for families is adopting a plant-based diet while on a budget, says Smith. “This is where I remind my patients that the most expensive food items in your cart tend to be processed foods and meats. When done with a whole-foods twist, plantbased eating isn’t just good for your overall health, but great for the health of your wallet, too!” Slim down those grocery bills by first shopping along the perimeter of the store, where you’ll find minimally processed foods and bulk beans, grains, fruits and vegetables; save highly processed plantbased dairy and meat alternatives for occasional splurges.

High-tech tracking

Research on nutrition and physical activity suggests that preschoolers should take as many as 14,000 steps daily, kids ages 6–11 should rack up as many as 12,000 (for girls) to 15,000 (for boys), and adolescents

should get from 10,000 to 12,000. Multiple sources, including the Centers for Disease Control and Prevention (CDC), recommend an hour of physical activity per day. With regular physical education and recess on pause, that’s no easy feat, so more families are resorting to wearable activity trackers that motivate kids to move. Wearable technology was named the top fitness trend of 2020, according to the American College of Sports Medicine. Trackers are trendy, but do they work? Scientists say yes — multiple studies have shown that kids who use fitness trackers are more active and spend more time outdoors. Feature-rich kids’ fitness trackers from well-known brands such as Fitbit, Garmin and Leapfrog are keeping up with their grown-up counterparts. Along with counting steps, some offer games and challenges, rewards for meeting exercise goals and different settings for different types of exercise. Using integrated apps, parents can monitor their kids’ health and activity

metrics, track chores and screen time, and even dole out allowance. Activity trackers may not be right for every child; suitability depends on their age, temperament, technical savvy and level of motivation. Families that want to try out the trend without worrying that their child will lose — or lose interest in — a pricey device can find basic models that track steps and a few other metrics for about $20 at major retailers.

Focus on vision

Because of the increasing number of hours kids spent focusing on small screens, childhood myopia (or nearsightedness) was deemed a global epidemic in 2019. In Europe and North America, as many as half of all children are myopic by the time they finish high school; in Asia, rates are as high as 90 percent. Then the pandemic ushered in long-term remote learning, with children suddenly

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spending their entire school day online. Many families have also relaxed screentime rules during the pandemic to let kids communicate and connect virtually with friends and family.

or holding reading materials very close to the face. Noting symptoms in any of these areas warrants an exam by an eye doctor, covered as an essential benefit under the Affordable Care Act.

This upswing in hours spent on digital devices is causing eyestrain, blurry vision, dry eyes and worsening problems such as myopia, according to the American Academy of Pediatrics. Remote learning means that many children don’t have access to routine vision screening at school; even with vision screening, some common vision issues, such as convergence insufficiency or problems coordinating the eyes to focus, are easy to miss, says Alan P. Pearson, O.D., Ph.D., clinical director of the EYE Center for Children’s Vision, Learning & Technology (educatingyoungeyes.org) at the University of Washington – Bothell. Our eyes function best with a mix of closerange and distance viewing, so long hours on screens without breaks are problematic, says Pearson. “Blurry or double vision is a real problem for children because it’s going to interfere with the quality of learning, attention and focus.” Taking regular vision breaks of 20 seconds for every 20 minutes spent on screens can alleviate complaints such as eyestrain and dry eyes.

To make a pandemic pet adoption stick, make sure your lifestyle can accommodate a new animal companion even after mandates to work and learn from home are a thing of the past. According to the TD Ameritrade survey, families should also plan for pet-related expenses, since owning a dog can cost about $1,200 per year on average.

Beyond virtual PE

Pet parade

Many online learning platforms that pack multiple apps and links on a screen weren’t designed for extended viewing by children, notes William Erdly, Ph.D., the EYE Center’s technology and research director. “Look up ‘vision ergonomics’ to find information on how to set up better workspaces for remote learning,” Erdly advises.

If your kids were begging for a puppy before the pandemic, 2020 may have been their lucky year. According to a recent study by financial services company TD Ameritrade, one-third of Americans considered adopting a pet for companionship once social distancing became the norm last spring. But pets offer more than company; animal friends, particularly dogs and cats, provide a bounty of health and wellness benefits, from lower levels of stress to an ever-present reason to go outside for a walk. According to the CDC, pet owners are happier and fitter, registering lower blood pressure and better emotional health.

To detect signs of vision problems in kids, parents can tune into four categories of symptoms: feeling-related complaints (“My eyes feel sore”); descriptions of how objects look (“The words look blurry”); changes in performance (such as skipping or misreading words); and behavioral signs, which could include avoiding close-vision tasks like reading, unintentionally winking

Pets can also foster connections between neighbors at a time when socializing is difficult. When the Grisim family of Snoqualmie Ridge adopted a dog, Max, last year, they were looking for a companion to make remote learning less lonely for their kids. Spending more time outside and connecting with neighbors was a bonus, says Charlene Grisim. “We share Max with

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our neighbors. There are a few girls in our neighborhood who borrow him so they can get outside in the afternoons.”

Despite the best efforts of their parents and teachers, many kids are getting less exercise during the pandemic, according to researchers at the University of Southern California. With extended remote learning and limitations on extracurricular activities, more families are looking for exercise options online. Kids are getting in on the virtual exercise trend; these days, they can jump into virtual workouts and classes ranging from high-intensity interval training (HIIT) to yoga to dance fitness. If a remote fitness class doesn’t sound appealing, one-on-one fitness coaching might be more motivating, especially for tweens and teens with specific athletic goals in mind. Tamara Jones of Tacoma signed her ninth-grader up for a regular one-on-one remote weightlifting class to help maintain fitness for school sports. “Originally, I signed her up for two months, figuring it would get us through summer and into school starting,” says Jones. “Then, with school being remote and no athletics, we decided to keep going.” Like any efforts related to family wellness, motivating kids to move is easier with support, says Jones. “I needed her to have something regular, something that wasn’t directed by me.”

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Malia Jacobson is a journalist specializing in health and family topics.

A Seattle Children’s Publication | Winter 2021

Grieving Life Before COVID-19 Life during the coronavirus pandemic is often described as ‘the new normal.’ But it’s not! There’s nothing normal about constant uncertainty, fear, disruption and disappointment. As the pandemic wears on, people of all ages are experiencing grief. We’re grieving the loss of everyday life before COVID-19. Our kids are missing important activities like seeing their classmates at school, having a group of friends over, playing on a sports team, going to sleepovers, and enjoying the latest superhero movie in a big theater. They’re mourning the loss of special plans and family traditions that were stolen by the pandemic: their own birthday party, a graduation ceremony, a trip to Disneyland, visiting grandparents, big holiday gatherings… It’s a very long list! And of course, many kids have

lost a stable and familiar way of life due to their parents’ lost wages and job uncertainty. In addition to grieving the loss of normal life, many children have also lost a loved one during the pandemic — someone they likely couldn’t visit before death. On top of that, these children haven’t had the benefit of rituals like

Washington’s Mental Health Referral Service for Children and Teens

You can get help connecting with mental health providers who have openings in their schedule and can meet your child’s needs. This service links you to providers in your local area who fit your child’s specialty needs and insurance coverage. Any Washington family can use this free service, which makes referrals for

children and teens 17 and younger from across Washington. Get connected with effective outpatient mental health services in your community. to learn more:

Visit seattlechildrens.org/clinics/ washington-mental-health-referralservice/family.

funerals and memorial services that offer comfort and closure. Grief can come and go, and we all experience it in a variety of ways. Some amount of anxiety, sadness, denial and anger is normal — and so are minor changes in sleep and appetite. It’s important that we talk with our kids about their feelings and help them express all their emotions. And of course, it’s crucial that we model healthy coping behaviors. The link below has more on grief and loss, and how families can work through it all in a positive way. Speaking of positive, many families are finding creative new ways to do things in the midst of a pandemic, like virtual gatherings and drive-by celebrations. Families are also forming ‘make-good’ plans for the postpandemic future. It’s fun to dream up these plans, such as having two Thanksgiving dinners in a single year, taking a family vacation at a favorite destination, tightly embracing everyone on your missed-hugs list, hosting a mask-burning party, or gathering with family and friends to re-celebrate all the missed birthdays — complete with a dozen different cakes and a dozen flavors of ice cream. Here’s to the end of the pandemic, and to a new appreciation of how amazing ‘normal’ can be! to learn more:

Visit cdc.gov/coronavirus/2019-ncov/dailylife-coping/stress-coping/grief-loss.html.

What Are Antibodies? We’re hearing a lot about antibody testing for COVID-19. But what are antibodies? Simply put, whenever our immune system meets a new germ, it makes new antibodies that ‘remember’ it so that the next time that germ shows up, those antibodies alert our body and help it fight off the threat before it can make us sick. One way to gain these essential antibodies is getting sick with a disease. But the best and safest way is through a vaccine — which

allows you to skip the sickness and go straight to being protected. Today, through the rigorous trial process, U.S. scientists are developing a vaccine (and likely more than one) that will safely give us effective antibodies to coronavirus. to learn more:

Visit cdc.gov/coronavirus/2019-ncov/testing/ serology-overview.html.

Cold-Weather Car Seat Safety Bundling up your child in cold weather can create an extra challenge when it comes to ensuring they are safely buckled into their car seat. When kids are wearing bulky clothes or are wrapped in a blanket, it causes the car seat harness to fit improperly. In a crash, the fluffy padding or fill material immediately flattens from the force, creating extra space under the harness. A child can then slip through the straps and be thrown from the seat. Bulky or puffy clothing, including winter coats and snowsuits, should not be worn underneath the harness. Instead, dress your child in thin layers (like cozy fleece

and leggings), then add a hat, gloves, socks and footwear for warmth. After ensuring the harness fits snugly, place a coat or blanket over the straps. One easy trick — after buckling up — is to have your child extend their arms straight forward, then slide the coat sleeves up their arms, so they’re wearing it backwards. Also, remember to keep an emergency bag in the car with extra blankets, water, snacks and a first-aid kit. to learn more:

Visit https://rb.gy/qljebf.

Reducing Sugar in Your Child’s Diet Most kids consume too much sugar, and it’s putting their health at risk. A diet that’s too high in sugar can lead to serious problems including obesity, heart disease and diabetes. The American Heart Association says children should have no more than 3 to 4 teaspoons (12 to 16 grams) of sugar per day. But limiting sugar can be tricky. Many foods and drinks contain extra sugar that goes in during processing, known as ‘added sugar.’ While most food labels now list added sugar separately, it’s still important to check labels for the many different names used for sugar, including corn sweetener, high-fructose corn syrup, dextrose, fructose and glucose. And keep in mind that ‘healthy’ foods like yogurt, bread, cereal, tomato sauce

and soup can contain a surprising amount of added sugar. It’s best to eat mostly whole, unprocessed food — including lots of fresh or frozen fruits and vegetables. When it comes to beverages, make water your go-to drink. Milk is also a good option; while it does contain natural sugar (lactose) it provides calcium, protein,

vitamin D and other nutrients. Fresh fruit is a better option than fruit juice. The American Academy of Pediatrics recommends no more than 4 ounces of 100% fruit juice per day for children ages 1 to 3. For kids ages 4 to 6, no more than 4 to 6 ounces, and for ages 7 to 14 no more than 8 ounces. Infants under 1 year old should never have fruit juice. And say no to soda: a 12-ounce can has a whopping 10 teaspoons (40 grams) of added sugar — that’s roughly triple the daily maximum recommended amount! to learn more:

Visit healthychildren.org/English/healthyliving/nutrition/Pages/How-to-ReduceAdded-Sugar-in-Your-Childs-Diet.aspx.

Kid Bits

Triple-Safe Storage for Firearms

Healthy Sleep Habits

Catch Up on Checkups

When it comes to storing firearms safely, it’s important to keep in mind that ‘hidden’ is not the same as safe. Kids are naturally curious explorers, and are very likely to find any hidden firearm. And when they do — even when they’ve been warned to never touch a gun — the temptation to play with it can be too much to resist. If there is a firearm in your home, locking it up is the only sure way to prevent a tragedy. Always practice triplesafe storage: store guns unloaded and locked up, then lock away ammunition separately, in a different location. Ask family and friends to use these safe-storage steps. When firearms and ammunition are securely stored, suicide by firearm is reduced by 78% and accidental shootings are reduced by 85%.

Do you count down the minutes to your child’s bedtime so you can get some chores done, or have some quiet time for yourself? You’re not alone! Ensuring your child gets a restful sleep requires good ‘sleep hygiene’ — which refers to helpful routines and habits. Consistency is key: stick to regular bedtimes and wake times. Create calming before-bed rituals like bathing, brushing teeth and story time. In the hour or so before bedtime, avoid high-stimulation activities, including exercise and screen time. Make sure their bedroom is cool and quiet, and that their bed and PJs are clean and comfortable. Ideally, their bed should be a place just for sleeping — not for remote learning and other daytime activities.

The year 2020 was full of special challenges, many of which we’ll continue to face in 2021. As complicated and hectic as family life has been since the pandemic began, if you’ve put wellchild visits and dental cleanings on the back burner, it’s important to get them scheduled now. Regular medical checkups are a chance to track growth and development, catch up on missed vaccines and screen for mental wellness. These visits are also a time to touch base on whatever you have questions about, including your child’s sleep, safety, nutrition and exercise. And remember that dental health is a key part of your child’s overall health; being faithful with regular checkups helps prevent future problems.

Visit healthychildren.org/English/family-life/

to learn more:

Visit seattlechildrens.org/pdf/PE1066.pdf.

Have you heard the saying, “There’s no bad weather, only bad clothing?” Bundle up and get your child or teen moving their body outside every day.

facebook.com/seattlechildrens instagram.com/seattlechildrens

twitter.com/seattlechildren youtube.com/seattlechildrens

health-management/Pages/Well-Child-CareA-Check-Up-for-Success.aspx.

seattlechildrens.org/firearmsafety.

Quick Tip

to learn more:

Regional Clinic Locations

Online Resources

• Bellevue • Everett • Federal Way

Visit seattlechildrens.org for the following: • Child Health Advice • my Good Growing email newsletter • Doctor Finder • On The Pulse and Autism blogs • Medical condition information • Health & safety information • Ways to help Seattle Children’s • Research Institute information

• Olympia • Tri-Cities • Wenatchee

Primary Care Clinic • Odessa Brown Children’s Clinic

Main Hospital Numbers 206-987-2000 866-987-2000 (Toll-free)

Heather Cooper is the Editor of Good Growing, which is produced four times a year by the Marketing Communications Department of Seattle Children’s. You can find Good Growing in the January, April, July and October issues of ParentMap and on our website seattlechildrens.org. For permission to reprint articles for noncommercial purposes or to receive Good Growing in an alternate format, call 206-987-5323. The inclusion of any resource or website does not imply endorsement. Your child’s needs are unique. Before you act or rely upon information, please talk with your child’s healthcare provider. © 2021 Seattle Children’s, Seattle, Washington.

Classes and Events As the COVID-19 situation changes, we continue to adjust or postpone our classes and events to follow public health recommendations. We now offer some classes online while some are on pause. Please check our website for the latest information. Scholarships are available. If you would like to ask about a scholarship, use the contact information for the class you’re interested in to connect with the registrar. PARENTING CLASSES Autism 101 This free 90-minute lecture is designed to provide information and support to parents and families of children recently diagnosed with an autism spectrum disorder. A portion of each session is dedicated to answering questions from the attendees. View dates and locations, sign up for live streaming or view a past lecture at seattlechildrens.org/ autism101. Email Autism101@seattlechildrens.org if you have questions.

Autism 200 Series Autism 200 is a series of free 90-minute classes for parents and caregivers of children with autism who wish to better understand autism spectrum disorder. Each class features a different topic. Classes are usually offered on the third Thursday of the month, 7 to 8:30 p.m., via live streaming. View dates and topics, sign up for live streaming or view past Autism 200 lectures at seattle childrens.org/autism200. Email Autism200@ seattlechildrens.org if you have questions.

Babysafe Babysafe is a 4-hour class for new and expectant parents and others who care for babies. Topics include infant development, baby safety, injury prevention and care of common injuries for infants from birth through 12 months of age. Infant CPR is demonstrated and practiced, but this is not a certification class. This class is currently available virtually via Zoom. The fee is $85 and each registration is good for 2 people from the same family. View dates at seattlechildrens.org/classes or call 206-789-2306 if you have questions.

What Our Boys Need: A Parent Talk This talk gives parents and grownups who love, support, coach, teach and care about boys a unique opportunity to explore your relationship with boys while answering some of the questions around boys’ physical, emotional and social development. This class will be offered online via Zoom on Thursday, January 14 at 7 p.m. Register at seattlechildrens.org/classes or call 206-789-2306 if you have questions.

Heartsaver First Aid, CPR and AED This video-based class for parents and caregivers covers how to treat bleeding, sprains, broken bones, shock and other first-aid emergencies. Also includes infant, child and adult CPR and AED use. Students receive an American Heart Association Heartsaver First Aid, CPR, AED course completion card that is valid for 2 years.

This class is being offered as a two-part series. The series includes a virtual session as well as a short in-person skills check. Please check the website for the most current information at seattlechildrens.org/classes or call 206-987-9878 if you have questions.

What Our Girls Need: A Parent Talk This talk gives parents and grownups who love, support, teach, coach and care about girls a unique opportunity to explore your relationship with girls while answering some of the questions around girls’ physical, emotional and social development. This class will be offered online via Zoom on Tuesday, February 9 at 7 p.m. Register at seattlechildrens.org/classes or call 206-789-2306 if you have questions.

Staying Close While Standing Back: The Art and Science of Parenting Adolescents For parents of preteens and teens looking for new ideas on everyday conversations. Expert Julie Metzger will give parents an opportunity to consider strategies to strengthen family communication. This class will be offered online via Zoom on Tuesday, March 2 at 7 p.m. Register at seattle childrens.org/classes or call 206-789-2306 if you have questions.

Youth Mental Health First Aid This 8-hour class is for adults who regularly interact with adolescents ages 12 to 18. Youth Mental Health First Aid will improve your knowledge of mental health and substance use problems and will teach you how to connect youth with care when needed. A virtual version of Youth Mental Health First Aid is now available for free. The date you register for is the date of the live instructor-led course. View dates at seattlechildrens.org/classes or call 206-987-9878 if you have questions.

CHILD, PRETEEN AND TEEN CLASSES Better Babysitters For youth, ages 11 to 14. Students learn about responsible babysitting, basic child development, infant and child care, safety, handling emergencies, age-appropriate toys, business tips and parent expectations. This class is offered in Seattle, Bellevue, Everett, and Federal Way. In-person classes are on pause at this time. Please check the website for the most current information at seattlechildrens. org/classes or call 206-987-9878 if you have questions.

CPR and First Aid for Babysitters For youth, ages 11 to 15. Topics include pediatric CPR, treatment for choking, and first-aid skills. Students receive an American Heart Association Heartsaver Pediatric First Aid, CPR, AED completion card, which is valid for 2 years. This class is being offered as a two-part series. The series includes a virtual session as well as a short in-person skills check. Please check the website for the most current information at seattlechildrens.org/classes or call 206-987-9878 if you have questions.

The Chat The Chat is a new online workshop series on puberty and sex that reflects the content from the in-person classes, For Boys and For Girls. Offered via Zoom, each 45-minute workshop is for preteens 10 to 12 years old, plus a parent or trusted adult. You may take any individual workshop or all 5. If you register for all 5 events, we recommend starting with BO, Pimples and Hair — Oh My! and ending with Being Connected: Sex, Love and Everything In Between. While families can choose to attend any combination of workshops, the information in earlier sessions provides a foundation for understanding later sessions. The cost is $25 per workshop or the series of 5 for $100. View dates at seattlechildrens.org/ classes or call 206-789-2306 if you have questions. See a trailer for The Chat at greatconversations.com.

EVENTS Free Virtual Car Seat Checks King County Certified Child Passenger Safety Technicians are offering free virtual car seat check appointments via video chat platforms. For more information, email Laura Miccile at laura.miccile@ kingcounty.gov or call 206-477-8664. South County Fire and Safe Kids Snohomish County are offering free virtual car seat classes. Registration is required. Visit southsnofire.org/ education/child-passenger-safety.

LO CAL R ES O UR CES / CAM P S : ARTS + ACT I V I T IES

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PA R E N T M A P / J A N U A R Y 2 0 2 1 / 1 9

FAM I LY F UN

January Play List Seize the play! 15 energizing ways to ring in the new year By Devon Hammer

Check out many more happenings online at parentmap.com/calendar.

Phew, we finally made it to 2021 — good riddance, 2020! Of course, life is not back to normal yet, and getting out and about continues to look different. However, we’re focusing on fun and just keeping the faith that this mess will all be over soon. January beckons with romps in the snow, last-chance holiday outings, cozy indoor fun, meaningful ways to honor the legacy of Martin Luther King Jr. and more! Happy New Year!

family group will get to meet, groom and feed these sweet four-legged friends — and tour the rest of the zoo as well. 10:30 a.m. and 2 p.m. time slots most days; book online. parentmap.com/groovy

Groovy Goats at Point Defiance Zoo & Aquarium. Photo by Katie Cotterill

1. Book a splurge-worthy

encounter with Point Defiance Zoo & Aquarium’s groovy goats! Your private

Take advantage of the last few days of the year to hunt for wooden snow people and deer at Bloedel Reserve’s Winter in the Woods event. Located on Bainbridge Island, this beautiful public garden is worth the trip! Through Jan. 3, 10 a.m.– 4 p.m.

$6–$17; ages 4 and younger free. parentmap.com/bloedel

3. Light up your winter nights

viewing one or more of the most epic light displays of the season. Whether you’re on foot in the fresh air or enjoying the mobile vantage point of your warm and snug car, there is a light display to dazzle your crew. parentmap.com/holiday-lights

Skate into the new year at the Snohomish Valley Ice Rink, one of the only seasonal rinks

Editor’s note: Please remember to wear a mask when coming within 6 feet of anyone outside of your immediate household and follow all advisories related to safe recreating outdoors (parentmap.com/stay-safe).

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Highlighted Events for January

| Monday

| Saturday

Through Jan. 3

Jan. 18

Winter in the Woods

Martin Luther King Jr. Day March

ParentMap Preschool Preview

Bloedel Reserve parentmap.com/bloedel

Garfield High School seattlemlkcoalition.org

Online parentmap.com/2021preschool-preview

10. Have a splashing good

to operate this year. Open daily through Jan. 10. $8, $2 skate rental; reserve your spot online in advance. parentmap.com/sno-skate

time during a recreation swim session at the Covington Community Pool. Time and dates vary, book in advance online. $5 per person. parentmap.com/swim-session

Honor the life and work of Dr. Martin Luther King Jr. with Seattle MLK Jr. Organizing Coalition events: workshops Jan. 12–16; youth event Sunday, Jan. 17; and a rally and march on Monday, Jan. 18. Check online for specific event times. Free. seattlemlkcoalition.org

Head into the wilds for free on Martin Luther King Jr. Day, Monday, Jan. 18, when entrance fees to national parks are waived and no Discover Pass is required to park at Washington state parks. parentmap.com/free-entrance

7. Plan a splurge-worthy

wintry excursion like no other. Dash through the snow in a horse-drawn sleigh or book a bucket-list dogsled adventure for your fam. parentmap.com/snow-ventures

Schedule a tour today. Visit stlouiseschool.org

11. It may not be the season

Martin Luther King Jr. Memorial, Washington, D.C.

Don’t scratch off a day with rain in its forecast. Pack a towel and check out these playgrounds and parks that are ideal for a drizzly day. parentmap.com/rain-play

Slide your way into fun with a sledding day trip in the mountains! Double-check each area’s operating status before you head out for a screaming good time at these totally tubular area sledding spots. parentmap.com/tube

to plant a garden, but there is nothing stopping you from visiting one. Head to one of these secret gardens in the Seattle area for some place new to explore. parentmap.com/secretgardens

12. As much as getting out

and about seems like the most exciting and necessary thing to do these days, staying warm and comfy at home can be entertaining, too. To make the most of your family time at home, tuck into these ideas for cozy fun at home with the kids. parentmap.com/cozy

13. You might not be ready

for preschool, but your toddler probably is. Join ParentMap’s

Jan. 23

virtual Preschool Preview event to find the best options for your blossoming little one. Plus, get the inside scoop on how to raise the happiest kid on the block from world-renowned pediatrician Dr. Harvey Karp. Saturday, Jan. 23, 10 a.m.–1 p.m. Free; preregister. parentmap.com/2021preschool-preview

14. Mark a much-needed

change of scenery on your calendar by booking a winter or spring staycation. Our planner has lots of ideas and inspiration. parentmap.com/staycation

15.

Who would have thought biking could be a winterweather sport? Introducing fat bikes! With extra-big tires perfect for gaining traction on slippery and soft surfaces, you can blaze the trails even in the snowiest of conditions. Check out our guide to this “fattastic” winter sport for families. parentmap.com/fat-bikes

■

Devon Hammer is ParentMap’s Out + About editorial assistant.

Your child deserves more. That’s why, at St. Louise, we don’t just educate, we unlock your child’s potential: forming leaders who achieve excellence, assume responsibility, and embody traditional Catholic values.

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Early enrollment starts now. Visit stlouiseschool.org to schedule a tour. 12/10/20 11:00 AM

PA R E N T M A P / J A N U A R Y 2 0 2 1 / 2 1

LO CAL R ES O UR CES / CAM P S : ARTS + ACT I V I T IES

Seeing Stars: 3 Out-of-ThisWorld Activities for Kids Clear winter nights beckon us to wrap up warmly and head outside for some stargazing. Help kids learn more about astronomy and the night sky with these fun crafts and activities that explore space. DIY constellation flashlight

ê handmadecharlotte.com Kids can snuggle up in their 1220_gage_1-8h.indd 1

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beds and stargaze to their heart’s content, thanks to this clever idea for a DIY constellation flashlight by Handmade Charlotte. You’ll need a flashlight with a removable top, and with just some paint and paper, you can use it to beam your favorite constellations onto the bedroom wall. Moonscape masterpiece ê iheartcraftythings.com

The must-have adventure guide for Puget Sound families!

Rachel of I Heart Crafty Things shares a walkthrough of her ingenious lunar masterpiece. Its wonderfully

52 Seattle Adventures

chunky paint texture and

With Kids

her clever method for cre-

A fourseason guide

ating craters make this an art project that kids of just about any age will love to

Edited by

ELISA MURRAY

do again and again. Constellation jar lamp

Get your copy! ParentMap.com/52adventures

ê craft.ideas2live4.com

Craft Ideas 2 Live 4 shows us how to turn a widemouthed jar into a mini

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12/14/20 10:50 PM

planetarium that features real star patterns for stargazing inside anytime, day or night. You’ll need just a few inexpensive items, including the jar, aluminum foil, a small LED light and a Sharpie marker, to illuminate your own personal night sky.

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— Kelly Knox

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1/11/18 12:04 PM

LO CAL R ES O UR CES / CAM P S : ARTS + ACT I V I T IES

Try Our Try Our Free Demo Free Demo Class! Class!

Sunshine Music Together Weekly online music for children birth Weekly music classclass for children birth to age 85 & the grown-ups who LOVE them! www.sunshinemusictogether.com 206.281.1111 Queen Anne Anne Queen Anne Montlake Montlake Capitol Hill West Seattle West Seattle West Seattle Greenlake Greenlake Green Lake Lynnwood Redmond Redmond

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Summer Camps | 2nd-12th Grade Summer Camp 2021 Registration OPEN SOON! For more info visit sambica.com www.sambica.com

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PA R E N T M A P / J A N U A R Y 2 0 2 1 / 2 3

LO CAL R ES O UR CES / S CH O O L S + PR ES CH O O L S

Bonjour! Open new doors for your child with a bilingual education Preschool, K-5 French Immersion

www.NorthSeattleFrenchSchool.com (206) 365 1034

Inspiring creative, confident students from Age 3 through Grade 8

Explore our Virtual Admission Office to learn about our program and get answers to your questions!

Visit the Campus and Classrooms Listen to Teachers and Parents View Important Dates and More!

Your weekly parenting fuel Stay up to date with the latest family news, stories and adventures around the Puget Sound — straight to your inbox.

www.etonschool.org/open-house-tours 2701 Bellevue -Redmond RD Bellevue WA 98008 (425) 881- 4230 @etonschool.washington

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ParentMap.com/eNews

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Academic Excellence Christian Formation Caring Community King’s Schools has a 70-year tradition of providing a Christian college preparatory education for students from preschool through grade 12. Discover how King’s can serve your family, and schedule a safe, socially-distanced tour today.

kingsschools.org | 206.289.7783 2 4 / PA R E N T M A P. C O M

Wellness Nature Rx for What Ails You Harness Mother Nature’s healing potential with mindfulness and intent By Heidi Lynn Borst

If you’re out of touch with your inner zen and looking for a simple way to de-stress, it’s time to get down to earth. Soaking in Mother Nature’s glory is extremely therapeutic, and it doesn’t cost a dime! Numerous studies credit spending time in nature with a wide range of measurable physiological and psychological benefits: It reduces stress and anxiety, lowers blood pressure and heart rate, boosts immunity, improves focus and attention, enhances emotional well-being, speeds healing and may even decrease mortality rates. Harnessing nature’s full healing potential isn’t complicated, but it does require mindfulness and intent. Read on for practical ways to take advantage of nature’s soothing, restorative health effects as a family.

Nature Rx: Shinrin-yoku — immerse yourself in the forest

Originating in Japan, shinrin-yoku, or forest bathing, is the practice of absorbing nature with deliberate intent and focus, using your full sensory capacity. “Shinrin-yoku is not hiking or walking fast through a forest. It’s really about taking your time and immersing yourself slowly into the forest, being mindful of the five senses,” says Margaret M. Hansen, Ed.D., MSN, R.N., the co-author of a scoping review detailing the benefits of shinrin-yoku. The first step to practicing shinrin-yoku is to be in nature without a destination in mind, says Seattle-based forest therapy guide Michael Stein-Ross. “We’re experiencing nature through our senses, and children seem to be in that mode already, so just let them lead and play with them. As you play, model

tenderness and curiosity and slowness. So, if my kid is playing swords with a stick and beating down bushes, we’ll just slow down a little bit and maybe think about tenderness,” says Stein-Ross. To strengthen our children’s respect and appreciation of nature, it’s important for us to teach reciprocity. “[Shinrin-yoku] is not an extractive process. … Relationships are built on experiences over time with a give and take. Help your child become aware of all they received from the forest, and practice finding ways to give back. Some things I do with my kids are talking and singing to the trees out in the woods and giving offerings, whether with stones or leaves or building a fairy house — whatever it might be,” says Stein-Ross. “When they’re older and those playful things are losing some of the magic, I take my kids to join restoration projects and tree plantings, where giving back feels more concrete.”

Nature Rx: Grounding to receive Earth’s healing energy

Grounding, or earthing, entails placing your bare feet upon natural ground, connecting to Earth’s healing energy field. Regularly practicing grounding improves sleep, decreases stress, elevates mood and increases immunity. One study correlated grounding with sustained health benefits, including reduced inflammation, increased healing and enhanced well-being. To maximize benefits, parents should institute a practice of actively grounding with their children for 20–30 minutes each day, or as often as possible, says holistic

health practitioner and naturologist Julia Scalise, D.N., Ph.D. “Planning at least a weekly activity that allows everyone to be in direct contact with the earth needs to be scheduled and adhered to, even if only done seasonally, and even if only as a local day trip. When it is a fun family activity, participation is easier and there will be less resistance,” advises Scalise. Just sitting in the yard with our feet in direct contact with the ground is sufficient, but Scalise recommends incorporating grounding in other shoe-free activities, such as open-air board games, an alfresco family movie night, or simply eating a meal outdoors in nature, in order to counteract our kids’ excessive exposure to screens. “Children today spend so much time on electronic devices, especially now since the change in schooling to mostly online, that they hardly ever get a break from electromagnetic field radiation. Making time to reconnect to the Earth’s healing magnetic

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LO CAL R ES O UR CES / S CH O O L S + PR ES CH O O L S W EL L N ES S

The Sammamish Montessori School In Redmond

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Gardening is a fun and accessible way for kids to interact with nature. As a bonus, it helps nudge them to eat healthier while allowing them to experience the satisfaction and responsibility of caring for living things. Birding is another great means of connecting mindfully with nature. Bryony Angell, a Seattle wild-bird enthusiast and mom of two, prefers birding solo. “Birding gets

“Being in nature, particularly in a wooded area, increases our level of a white blood cell type called natural killer cells, which are one of our immune system’s first lines of defense.” me outside and on a walk. It gets me out of my own head. … The ability to hear birdsong through other environmental noise is a nice thing; I am grateful to be able to winnow out other noise and hear the song of nature. Casual birding is relaxing, but serious species-counting birding is thrilling! I get a total high when I see something amazing, like a species new to me,” says Angell. Birding requires attention to detail. “Good hearing is going to get you further in birding than good eyesight. We have visual enhancers like binoculars and spotting scopes, but most of the time you will hear birds long before you see them, so paying attention to birdsong and sound is the starting point for [noticing] birds. It does not matter if you can identify the birdsong — just listen for it and then try to narrow down where the sound comes from,” says Angell.

Nature Rx: Playing in dirt boosts immunity (yes, really!)

Being in nature, particularly in a wooded area, increases our level of a white blood cell type called natural killer cells, which are one of our immune system’s first

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WELLNES S

continued from page 26

lines of defense, says Bellingham-based naturopathic physician Jenna Jorgensen, N.D. (See Parent Day Jobs, p. 31.) â&#x20AC;&#x153;Just being outside around nature is a huge natural boost to your immune system,â&#x20AC;? says Jorgensen. The next time your kids go outside to play, fight those germophobic instincts and allow them to use their hands to feel the natural textures of the earth. â&#x20AC;&#x153;The microbial diversity kids are exposed to when theyâ&#x20AC;&#x2122;re playing in the dirt, touching plants and trees and bugs and all of those things, helps with balancing our own ecosystem within our gut. Sixty percent of our immune system lives in our gut, so if thereâ&#x20AC;&#x2122;s an imbalance in that microbiome, it can really negatively impact our immune system. Exposure to soil microbes actually helps balance the microbiome, and the microbiome has a huge connection to your mental

health and your brain health. It has a huge impact on your general sense of well-being,â&#x20AC;? says Jorgensen. Exercise outdoors is becoming increasingly vital to counteract the inordinate role electronics play in our childrenâ&#x20AC;&#x2122;s lives. â&#x20AC;&#x153;Nature calms the nervous system down and really helps to offset that sedentary screen time. I would argue itâ&#x20AC;&#x2122;s essential to try and offset that with nature, because if we donâ&#x20AC;&#x2122;t, thereâ&#x20AC;&#x2122;s a huge lack of movement and engagement of all the different aspects of the body, which in kids is just so darn important for neurological development,â&#x20AC;? notes Jorgensen.

Nature Rx: Nature solutions for urban dwellers

Pockets of greenspace, such as community patches of land, parks, gardens and urban farms, are necessary when it comes to promoting the health of city dwellers

and increasing their quality of life. Checking out books from the library, watching nature documentaries or listening to soundtracks of birds singing at home are other ways to access nature within an urban setting, says Stein-Ross. â&#x20AC;&#x153;Instead of rushing through your house in five minutes and watering all the plants, take 20. Nature is everywhere. Just take the principles of

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Birding 101

WELLNES S

continued from page 29

tenderness and openness and slowness, and you can find it.” No matter where we live, it’s possible to access nature. “Even in urban areas, if you grow parsley in a pot in your kitchen, you can smell it. You can taste it. You can love it, observe it, watch it grow and take in gratitude for it. Gratitude has a direct effect on stress levels. Appreciation of nature will allow you to achieve joy, happiness and self-actualization,” says Hansen. Reaping the incredible benefits of nature’s bounty is simple and costs nothing. If we collectively embrace its healing power and therapeutic properties, we’ll all live on a kinder, calmer and happier Earth.

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Heidi Lynn Borst is an active mom, journalist and nutrition coach with a strong affinity for nature, sarcasm and extra sleep.

In the renaissance wake of sourdough bread and drivein movies, birding could be having its pandemic moment. Winter is the ideal season to try birding. The cold months of the year in the Pacific Northwest mean the shedding of tree leaves and the fluttering arrival of many avian visitors. The result of these two seasonal certainties is worldclass birding in our region from late fall to late spring. Here are some resources to help you get started. Classes, walks and bird counts: Many local nature organizations (such as local chapters of Audubon) hold free or very affordable family bird walks. The Great Backyard Bird Count (Feb. 12–15, 2021; birdcount.org) is also a fun way to get involved. Ear training: Families can learn “bird-

Take Care of You in 2021

ing by ear” through “BirdNote” (birdnote.org), a daily twominute radio program available online. Each program features a bird likely to be seen at that particular time of year, along with its vocalizations and characteristic behavior. Apps: Apps can also be a great way to engage kids in birding in real time. The Cornell Lab of Ornithology has suggestions for apps to use when birding with kids (birds.cornell.edu/k12). Books: Pick up a copy of the invaluable “A Birder’s Guide to Washington,” an exhaustive tour of every corner of the state for bird-watching, with driving directions and lists for what you are likely to see and where. Read more of Bryony Angell’s tips for getting started birding at parentmap.com/birding.

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Parent Day Jobs Meet Jenna Jorgensen Just what the doctor ordered: Natural remedies for common childhood ailments By Heidi Lynn Borst

As an undergraduate student, Jenna Jorgensen, N.D., had initially planned on becoming a physician’s assistant, but when she realized that this intended career path might prevent her from taking a comprehensive approach to care, one that factored in a patient’s lifestyle and circumstances, she pivoted, obtaining a doctorate of naturopathic medicine from Bastyr University (bastyr.edu) instead. “Really, looking at the preventative factors that can be used for people, but also bringing in a clinical aspect and keeping it more on the natural side, was what drove me into [naturopathic care],” says Jorgensen. ParentMap seized the opportunity to ask Jorgensen to recommend her favorite natural remedies for common childhood ailments.

Do any natural remedies help ease sore throats? I like to stick with teas — marshmallow tea is one of my favorites for a sore throat. It can be really, really soothing. You can also mix that with some chamomile tea to help with irritation in the throat. A hot pack around the throat can also be helpful. What helps take the edge off nausea? Ginger is our best friend when it comes to nausea. If you can’t get kids to drink ginger tea or eat pickled ginger or anything like that, then ginger chews can be really helpful. Is there anything we can do to help keep allergies at bay? Vitamin C is really helpful, as is quercetin, which is an extract that comes out of

the stinging nettle plant as well as onions. [Quercetin is] basically a really strong antioxidant that acts like an antihistamine.

dal silver. They work really well.

What’s your advice for easing mild

Also, anything with calendula is really

headaches? My first go-to is hydration. The most common cause of a headache in a kid is that they’re not drinking enough water, so make sure that they’re well hydrated. Sometimes even just a cold pack or a wet towel to the back of the head can help with a headache. What’s an effective natural remedy for mild sprains and bruises? For mild sprained ankles, I like to use topical arnica gels or a really low dose of the oral, depending on the child’s age. But the topical is safe for any age. I would definitely use arnica for bruises. My very first experience with arnica was with a softball colleague who rolled his ankle. It was black and blue, and I told him to try some arnica gel. He just kind of slapped it on and literally had no bruise in the shape of a hand with fingers where he put it on. So, arnica works exceptionally well for bruises. How do you treat mild cuts or scrapes? Manuka honey is my go-to. Honey is highly antimicrobial; it will reduce your risk of infection and is highly effective against MRSA [methicillin-resistant Staphylococcus aureus, a bacterium that is resistant to commonly used antibiotics] as well. You can get straight manuka honey in bulk from some food co-ops, but it’s a little bit messy, so I like to use these Band-Aid-like strips from a company called Medihoney that essentially combine honey with colloi-

soothing and healing: a cream, a salve, or you can even make a tea, dip cotton in it and soak it on top of the skin. What natural treatments do you recommend for burns? Topical lavender oil, as long as there’s not a risk of [kids] ingesting it. Lavender typically can relieve the pain of burns really quickly, and those same manuka honey strips work really well for burns. How can we lower our kids’ risk of seasonal depression? Definitely getting outside as much as possible is helpful. Vitamin D and omega-3 oil supplements can be really helpful for mood balancing in the winter. Also, probiotics to make sure gut health is wellbalanced, which is really helpful for mental health. I like to use the regular refrigerated capsule versions; I open the capsule and pour it into yogurt or applesauce or something like that, because it doesn’t have any flavor to it. I primarily use the Ther-Biotic brand here in my office. Is there anything that’s safe and helpful to combat insomnia? Chamomile is probably the safest general recommendation for insomnia in children; it’s best as a tea. Usually kids like chamomile, and you can even freeze it into ice cubes, and they can suck on them that way as well. It calms the nervous system and settles an upset stomach.

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