14 Ways to Show Love for Your Child

Regardless of how chaotic my day starts, my evenings always end the same. I corral all three kids and head upstairs to begin our bedtime ritual. This act of settling down is an important way to reconnect after a busy day. First we talk about their activities and random things as I am soaping them up and rinsing them off. Then after I help them with their hair, teeth and PJ’s, we curl about on my bed and start to read stories. Stories take a while because lately they want to read to me! Finally I tuck them in, say prayers and as I am walking out the door I say I love you.... Most times this routine is exhausting. With three kids it’s hard to juggle my attention and it can get really drawn out. But every day it’s the one thing that I look forward to the most. I make sure I spend this time with them because as a working mom some days it’s the only quality time I have with them. I worry that right now I am so busy that my kids are missing out. I hope some time soon to work less but for now I don’t want them to remember how much they missed me, but rather how nice the time was that we spent together! The following are more ways that you can show your child that you love them!

1. Use plenty of positive words with your child. Try to avoid using sarcasm with your child. They often don't understand it, and if they do, it creates a negative interaction.
2. Respond promptly and lovingly to your child's physical and emotional needs and banish put-downs from your parenting vocabulary.
3. Make an extra effort to set a good example at home and in public. Use words like "I'm sorry," "please," and "thank you."
4. When your child is angry, argumentative or in a bad mood, give him a hug, cuddle, pat, secret sign or other gesture of affection he favors and talk with him about his feelings.
5. Use non-violent forms of discipline. Parents should institute both rewards and restrictions many years before adolescence to help prevent trouble during the teenage years. Allowing children of any age to constantly break important rules without being disciplined only encourages more rule violations.
6. Make plans to spend time alone with your young child or teen doing something she enjoys.
7. Mark family game nights on your calendar so the entire family can be together. Put a different family member's name under each date, and have that person choose which game will be played that evening.
8. Owning a pet can make children, especially those with chronic illnesses and disabilities, feel better by stimulating physical activity, enhancing their overall attitude, and offering constant companionship.
9. One of the best ways to familiarize your child with good food choices is to encourage him to cook with you. Let him get involved in the entire process, from planning the menus to shopping for ingredients to the actual food preparation and its serving.
10. As your child grows up, she'll spend most of her time developing and refining a variety of skills and abilities in all areas of her life. You should help her as much as possible by encouraging her and providing the equipment and instruction she needs.
11. Your child's health depends significantly on the care and guidance you offer during his early years. By taking your child to the doctor regularly for consultations, keeping him safe from accidents, providing a nutritious diet, and encouraging exercise throughout childhood, you help protect and strengthen his body.
12. Help your child foster positive relationships with friends, siblings and members of the community.
13. One of your most important gifts as a parent is to help your child develop self-esteem. Your child needs your steady support and encouragement to discover his strengths. He needs you to believe in him as he learns to believe in himself. Loving him, spending time with him, listening to him and praising his accomplishments are all part of this process.
14. Don't forget to say, "I love you" to children of all ages!

Adapted from the American Academy of Pediatrics, 2/2007

Happy Valentine’s Day!

Sheila Cason, M.D., F.A.A.P.

28 Days to Health - Day 4

Today is day number 4 and I’m feeling really good! That first day was rough but I’m getting into a routine. Every other day I have been doing cardio and on the off days I have been doing strength training. In addition, I have also been doing at least 5 minutes of stretching every day. I keep thinking that if I wasn’t working out I’d have even more time to do the laundry and clean the house. I know that’s not a healthy perspective and what got me to this point in my life in the first place. I’m determined to put my health above the state of the house.

Hours of Sleep: 7 hrs 30 min

Awoke at 5:30 am to nurse the baby and went straight to the hospital to see some newborn babies.

Glasses of water: So far about 6 (It really takes a conscious effort to keep drinking. Remember though that you need this to stay hydrated and because I’m still producing a lot of breast milk then I need to be extra conscientious about how much I take in.)

Exercise: Light Stretching. Today is my day off. It’s a chance to get caught up on the other chores and rest from my other workouts.

Nutrition: Day one’s food diary is an example of what I want to be sticking to. I need lots of fresh fruit/vegetables, whole grains, low fat dairy and lean meats with only occasional sweets. Today however I splurged on pasta. It was quick and easy and I needed to get the kids lunch fast. Not that it’s a bad choice but I overdid it and was soooo tired. That’s the first time in days that that’s happened and reminds me to be more aware of what I’m eating. Given that I’m still breastfeeding and exercising, I need to add an extra 500 calories to my diet. There have been a lot of studies looking at the composition of human milk and the effect exercise has on it. Most studies agree that moderate exercise does not increase the levels of lactic acid in the milk and therefore is not passed on to the nursing child. What is probably more important is that the mother eats good food and enough of it. The body will continue to make milk but it may do it at the mother’s expense. If a mother does not sufficiently increase her intake, then the additional stressors of exercise can make her more fatigued and possibly anemic. It’s why I still take my prenatal vitamins and now that I am exercising and breastfeeding I concentrate even more on good food and enough of it so that I can maintain my energy levels!


Sheila Cason, M.D., F.A.A.P.

28 Days to Health - Day 1

8:17 pm Whew… I’m so pooped! My first day went fairly well but I’m exhausted now after a very long day in the clinic seeing patients. It’s a good thing I worked out this morning because I would have no energy to work out right now! I’m embarrassed to say that I’m hurting already. I’ve already thought about quitting…Is that bad to say so early in the month?

Here’s how the day went…

• Awoke at 5:00 am to nurse the baby and just stayed up
• Hrs of Sleep: 7 hrs 10 min
• Glasses of water: 8 (My Goal is 10)
• Breakfast: 2 scrambled eggs 2 pieces of whole grain toast lightly buttered with whole fruit jam.
• AM Snack: Post run: 1 slice of bread with soy nut butter spread
• Midmorning: Banana
• Lunch: Turkey breast, provolone, and avocado sandwich
• PM Snack: Apple, ½ avocado
• Dinner: Pasta with broccoli.
• Exercise: Today the morning worked for me: I did 5 minutes of stretching in the morning and I ran for 20 minutes! Yeah!!

Sheila Cason, M.D., F.A.A.P.