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Featured Posts

Spooky Fun: No-Carve Pumpkins

Spooky Fun: No-Carve Pumpkins

Ready to decorate for Halloween? The kids will love helping with these DIY no-carve pumpkin projects that minimize mess and maximize fun! Thank you to Deborah at www.SuperMoms360.com for sharing her i . . .

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DIY Funko POP! Costume

DIY Funko POP! Costume

Looking for a creative Halloween costume to accommodate a stroller or wheelchair? Have fun designing and making a Funko POP! costume. Use everyday clothing to create a POP! character that fits your . . .

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7 Tips to Overcome Fear of the Dark

7 Tips to Overcome Fear of the Dark

Avoid ideas like "monster spray" which only affirm in a child's mind that monsters are real and need to be "sprayed away."  - Berkley James, pediatric sleep consultant  Fear of the dark i . . .

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Things to Do in Julian

Things to Do in Julian

Family Fun in Julian The beauty of historic Julian (a gold mining town just 60 miles northeast of San Diego) is that many attractions are within walking distance of each other. It’s the perfect fami . . .

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San Diego Robotics Programs for Kids

San Diego Robotics Programs for Kids

Discover STEM in Youth Robotics Many parents encourage kids to pursue STEM-related careers (Science, Technology, Engineering, Math) and youth robotics programs offer one such option. Along with l . . .

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Art with Alyssa: Skull Craft for Dia de los Muertos

Art with Alyssa: Skull Craft for Dia de los Muertos

Create a beautiful calavera (skull, in English) to celebrate Mexico’s Día de los Muertos (Day of the Dead). Traditionally, skulls are created out of sugar or clay, elaborately decorated and place . . .

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Top 5 Supplements for Your ChildHere’s the scoop on the top five supplements to keep your kids growing strong in 2011. Of course, a balanced nutritious diet and regular exercise are the keys to a healthy lifestyle, but supplements can provide extra support, important nutrients and fill in the gaps when needed.

1 Vitamin D

According to a 2009 study in Pediatrics, 63-percent of children ages 1 to 5 have suboptimal levels of vitamin D in their blood, and a recent U.S.-based study revealed that 7 out of 10 children have dangerously low levels of vitamin D, leaving them at risk for heart disease, rickets and weak bones. Recent studies show that vitamin D may reduce the risk for eczema, asthma, allergies, diabetes and heart disease in adulthood.

Sufficient vitamin D levels are difficult to obtain from dietary sources. However, it’s possible to increase vitamin D levels from direct sun exposure. The downside is that a generous amount of unprotected sun exposure is necessary for the body to create sufficient amounts of vitamin D, thus increasing the risk for skin cancer. In addition, kids spend most of their time indoors watching television, playing video games, or on the computer, so vitamin D supplements are recommended for all kids to assure proper levels for everyone.
In 2008 the American Academy of Pediatrics (AAP) increased the recommended minimum daily intake from 200 IUs to 400 IUs per day of vitamin D intake in infants, children and teens.

2 Probiotics

Probiotics (such as acidophilus) are friendly bacteria that inhibit the growth of harmful bacteria, promote good digestion, boost immune function and increase resistance to infections. According to a study in Pediatrics, July 2009, children ages 3 to 5 who took twice-daily probiotics supplements reduced fevers by 73 percent, coughs by 62 percent and runny noses by 59 percent. Probiotics can also reduce bouts of diarrhea or colic in infants, and the risk of eczema.

For acute conditions, such as diarrhea, 3 billion to 5 billion CFUs are recommended, and for daily use, about 1 billion is suggested.
For babies or small children, powdered probiotics mixed with formula, juice or water are ideal. Get the probiotic acidophilus from the source. Look for yogurt or kefir with live and active cultures.

3 Calcium

For strong bones now and to reduce the risk of fractures and osteoporosis later in life, it’s critical that your child eats plenty of calcium-rich foods such as milk, cheese and yogurt to meet the recommended calcium requirements. Unfortunately, most children do not meet their daily calcium needs. One study showed that more than 86 percent of girls and 65 percent of boys fail to get enough calcium after age 11.

Over the last 30 years, milk consumption has declined by 40 percent, while consumption of carbonated beverages, sports, energy and fruit drinks has tripled. Over 70 percent of the calcium in our food supply comes from milk and dairy foods, so without milk on the menu, it’s unlikely your kids will meet their daily calcium needs.


Essential fatty acids are critical for optimal brain development in children and DHA, at 60 percent, is the most prominent fat in the brain. Most researchers agree that DHA plays a vital role in managing behavior, mood and memory, and researchers are studying its effect on Attention Deficit Disorder (ADD), Asperger’s Syndrome, autism and depression.

To ensure your children get enough DHA throughout their development, it’s recommended that children 2 to 3 years old eat a varied diet with 30 to 35 percent of calories coming from healthy fats, and for children ages 4 to 18 years, the recommendation is for a balanced diet with 25-percent to 35-percent of calories coming from healthy fats. One of the best sources of DHA is salmon; three ounces contain 1,500 mg of DHA & EPA. Since young children may not readily eat fish, supplementation of at least 150 mg. per day of DHA is recommended.

5 Multivitamins

Making sure your child gets all the nutrients they need each day is a daunting task especially with a fickle toddler’s palate and their general dislike of anything green (and healthy). The toddler stage is often the worst for nutritional deficiencies, which is unfortunate because it is a crucial stage in development, which requires proper nutrition.

Children’s multivitamins come to the rescue. Available in a variety of forms, liquid multivitamins are best for small children, since chewable vitamins may pose a choking risk for toddlers. Depending on your child’s diet, choose a multivitamin with 50 to 100 percent of the daily recommended values for folic acid, potassium, iron, zinc and vitamins A, C, E and D. Avoid multivitamins with artificial preservatives and colors, as many studies have linked food dyes to hyperactivity in 3-year-olds. Choose multivitamins sweetened with natural fruit juice instead of sugar.


Janet Little is a Certified Nutritionist with Henry’s Farmers Market.

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    Out & About

    All dressed up and no where to go? With Out & About, you'll never have to utter (or hear) the words "I'm bored" again!  Use this resource to find oodles of fun things to do in specific areas of San Diego County.

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    Flourishing Families

    Resources for Families with Special Needs

    Flourishing Families is the Parent Resource Guide for Children with Special Needs that contains over 950 resources in San Diego County. Read informative articles that offer help and encouragement to families with special needs. Sign up to receive our bi-monthly eNewsletter, keeping you connected to current and relevant information in the community. Ready to get out of the house? When you join our online community, you'll also discover fun family-friendly activities and events.

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