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  • Wellness Tip #1

    Ingredients List - What Are We Putting in Our Bodies

    Nutrition

     Before you eat it, read it.

     

    1 – Ingredients List: What Are We Putting in Our Bodies?

    Food is the fuel that keeps us alive. It is also a constant exposure we all face throughout our lives, so it is critical to know what we are putting into our own bodies and our children’s. What are we really eating when we consume packaged foods? The ingredient list answers this question for us, and the FDA requires it on all packaged foods. It lists ingredients from greatest quantity to least. 

     

    Click the button below for helpful resources about ingredient lists.

     

    https://obviousparenting.com/wellnessresources/

  • Being Grateful for the Shade of a Tree

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    I was lucky to grow up in a neighborhood with a greenbelt full of mature trees. Anchored into the earth with strong roots, they made for an amazing natural playground for the neighborhood pack of kids who were anything but anchored. We would try to climb them by day, getting scraped up from their thick bark. We would use them as a home base during epic tag games. We would just sit in their shade and catch our breath from all of the running and riding around. They would be our meeting place, a place where we would just talk, and listen to the rustle of the leaves and the birds who have made that tree their home that season. In the fall we would be playing in their leaves, from camouflage to cushioning, the leaves kept us busy and away from the TV.

    Summer is a great time to sit and just observe the wonders of a tree. With their green and healthy leaves casting shade down for those looking for relief from the sun’s energy. How they are home to so many types of bugs, birds, and animals. How their roots help protect the earth from erosion, filter water, and share nutrients with the soil.

    Did you know trees are a living air filter? They remove harmful carbon dioxide and other air pollutants and release nourishing oxygen. Trees are smart! They can communicate with each other via the release of natural chemicals that help signal if there is a harmful insect or disease around them. Trees are also the longest-living organisms on earth, some of them living up to 5,000 years old!

     

    As a family, help support the wonders we call trees and forests by:

    • Go walking in the nearest forest with your kids. Share the sense of “AHHH” with their majesty. Let your kids touch the trees, smell the trees, and look straight up through the branches of the trees to the beautiful sky above.
    • Help plant trees around your house or community. Many organizations can help you engage in tree planting. Discuss what trees need to grow, like water, good soil, and sunlight.
    • Use less paper products. Switch to paperless for any billing or communication needs if possible. Find used books, or use the library instead of buying brand-new paper books. 
    • Find brands that use recycled paper to store and ship their products.
    • Buy wood products certified by the Forest Stewardship Council or other organizations committed to preventing deforestation. 
    • Limit the use of palm oil. Currently, palm oil production is a leading cause of deforestation.

     

    For more resources on our environment and other keys to wellness go to:

    https://obviousparenting.com/wellnessresources/

    For a great website full of tips on how to save the forests go to:

    https://treefoundation.org/10-things-you-can-do-to-save-forests/

     

    #obviousparening, #wellness, #environment, #family

     

     

     

     

     

     

     

     

     

     

     

     

    Ben

  • The Spirit of Spring

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    Spring is a time to transition to more external contemplation. To have us focus on Mother Nature awakening from her winter slumber. Spring is a time to see the magic and power of Mother Nature. A new blossom appears every day, and animals and insects become more active. The earth becomes more green, as plants start to leaf out hoping to catch every little bit of the sun’s energy to help them grow.

    Spring is a time for blossoming ideas. Ideas that spring into motion through the growing energy that surrounds us. It is a time to nurture the imagination of our children. It is a time to listen to their stories, their thoughts, and their blossoming ideas. Spring is a perfect time to explore the outdoors with your children. Going on walks and awakening all of our senses. Seeing the bright colors of new blossoms, feeling the gentle breeze, hearing the birds chirp at each other, and smelling the fresh-cut grass.

    Spring is naturally a good time to set goals. Not just personal goals, but family goals. Goals to look at the bigger picture. Goals to teach our children about how everything is connected. That we are all equally part of “Oneness” that empowers all of us. Spring is a time to come out of our shell and nurture our connection with others. It is a time for curiosity through exploration and contemplation. Spring is a time for family activities after dinner, taking advantage of the longer days ahead.

    Spring is a time to clean the dust and cobwebs, not only around the house but inside our minds. Letting go of old painful memories, procrastinations, and unhealthy habits, making room for our true selves to blossom. This all takes place under the curious eyes of your children. For wherever you lead they will follow.

    So, with a spring in your step, lead your children outside and into this wonderful season!

     

    Ben

    #obviousparenting#parenting#spirituality#children#prevention

     

     

     

  • (Spring into movement)

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    “It is getting warm, let’s get outside boys!” This statement will always bring positive energy through the many springs that have come and gone. That statement is a call to movement for our whole family. Movement outdoors, a movement powered by the warmth of the sun creeping just a little closer to us.

    The natural energy of Spring pulls us from our indoor cocoons and to the awakening outdoors. Younger kids gravitate towards finding blossoming flowers and looking for bugs that are awakening from their slumber. While older kids get excited to start soccer or meet up with friends to run around with. Parents start preparing for their first run or getting their bikes ready for the first spring ride. There are endless options to choose from to get our families moving.

    Designate a time each week for your family to move together and let your children choose what they would like to do with you. A family that moves together, stays healthy together! Outdoor activity is a wonderful way to connect as a family. Even your older children will forget that they are hanging out with their “dorky” parents while they are busy having fun moving their bodies. Movement (exercise) is one the most powerful natural medicines we have to use, and oftentimes for free!

    For more family-friendly spring activity ideas check out  https://www.todaysparent.com/family/activities/50-fun-free-spring-activities/

    For more information on the health benefits of exercise check out: https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#:~:text=Being%20physically%20active%20can%20improve,activity%20gain%20some%20health%20benefits.

    For more information about Obvious Parenting go to: https://obviousparenting.com/

     

  • Spring into Wellness

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    I remember going out during a cool spring morning with our sleepy, jammy-wearing boys, picking some peas and eating them right out of the pod, savoring each crisp and sweet morsel, and picking a few for our boys to try. Seeing their faces light up after their first bite of a cool, crisp pea, I knew I had them hooked. I also knew they were getting vitamins and minerals their bodies need to stay healthy! Did you know that green peas are high in vitamin C, protein, and fiber?

    Spring is a time to start planting your garden. Cooler weather-tolerant plants include lettuce, spinach, and peas. If possible let your kids be part of the planting process. The magic of a seed becoming a plant with the right loving touch is not only cool for your kids to see but also a way to entice them to eat it. Let them dig in the dirt, help water the seedlings, and get muddy. A wonderful article on kid-friendly spring gardening projects is found at https://farmflavor.com/lifestyle/9-creative-spring-gardening-projects-for-kids/

    If you cannot start a garden try to shop for produce that is in season. Bring your kids along and let them help pick the produce. Once you arrive home, don’t hesitate to wash some of the produce and let your kids try it right away. This can help them keep excited about the produce they just picked.  A few more examples of fresh spring produce include asparagus, artichoke, peas, strawberries, watercress, mushrooms, and radishes. Shopping for seasonal produce in your area can help reduce the amount of energy and fossil fuel used to transport food from different regions of the world. We can prevent the production of 5-17 times less carbon dioxide by eating local produce. Buying local seasonal produce can also help support local farmers and your local economy.

     

    Enjoy your Spring Bounty!

     

    Ben

  • (The Spirit of Winter)

    Each season brings its own message or meaning, and that message is different for everyone. That message will most likely change with time, just as the seasons change. The unique message the seasons bring to our hearts is one that we should share with our children. Enquiring about our children’s thoughts and feelings about the current season is a great way to dig deeper into knowing each other. It is also a way for us to get a little glimpse of our children’s magical imaginations. Their take on our Earth’s seasons could help bring us back to the power of our childhood imaginations.

    Living in Colorado, winter often involves precipitation in the form of snow. It is this cold, white, powdery stuff that encompasses my thoughts of winter. Snow is like a blanket. It covers the decay of Fall and brings out a contrast with its brilliant white color. A blanket of snow can dampen sound and quiet the environment. Snow is malleable like our minds should be. It can be formed into countless shapes like cold Play-Doh. Snow shows us how easy it is to slide through life.

    Each snowflake is unique, just like us humans. Each snowflake is beautiful, just like us humans. Snowflakes are just one form of water, just like our human body is just one form of our soul. A snowflake is a beautiful example that nothing lasts forever, just like our human form. 

    Too much snow can create work and can be dangerous, just like allowing too much ego to rule our decisions. Snow can get dirty. Snow can get hard, just like our judgments of ourselves and others. Snow can avalanche down on us, just like our negative thoughts and feelings.

    Snow is a beautiful reflection of life!

    Ben

    Spirituality is one of the seven keys to Obvious Parenting.

    These keys are the foundation of the Obvious Parenting Wellness Guidebook and the Patient Connection Content.

  • Illness is Not for Spreading!

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    The COVID pandemic taught us a lot. It forced us to prioritize what matters the most, and that is keeping ourselves and those around us healthy. Being conscious of not spreading the virus was one of the most important ways we got out of the Pandemic. This community consciousness continues to be very important to keeping us all healthy.

    The winter season is considered the “sick season”. One of the reasons for this is that there is more indoor, enclosed, contact between us during the colder months and the months that school is in session. This close contact in an enclosed environment makes it easier for germs to spread from one person to another. Many viruses and bacteria can linger and even thrive inside for hours to days, with recirculating air and stable indoor temperatures. Some indoor environments are like a Petree dish. 

    One thing is for certain, we are the spreaders of these illnesses! Yes, Mr. or Mrs. Coodies, I am talking to you. For us not to spread the germs that have made us sick, we need to stay away from others until we feel better. That means staying home if you feel ill. If your children have a fever, and/or other signs of illness, please keep them home until they are fever-free for 24 hours and our feeling better. Most people are the most contagious 1-2 days before having symptoms, to 3-5 days after symptoms have started. Some germs continue to be spread via your bowel movements for weeks after contracting them, so continue to wash your hands after using the restroom. Healing yourself and your family, and helping keep others well should take priority over work, school, sports, or gatherings. Embrace illness’s ability to force us from the GO GO GO mindset to the SLOW, SLOW, SLOW down mindset. Not just for your healing, but for our community’s health and well-being!

  • The New Year’s wish for health and well-being.

    For many, the beginning of a new year is also the peak of the winter season. It is also a time when the spread of viruses like RSV and influenza is at its peak. This makes it a difficult goal to stay “healthy” when we often start the new year indoors, spreading the “crud” amongst each other. This is exactly why it is an ideal time to focus on your family’s health and well-being!

    I am well aware that there is a huge amount of ideas posted on how to stay healthy. This post is going to share five simple things that I commonly recommend to patients and do myself.

    Happy New Year!

    Ben

    5 simple tips on how to stay healthy this winter

    1. Wash your face. We all know to wash our hands frequently during the winter season, but are we washing the other areas exposed to someone’s cough or sneeze, like our face? I recommend washing your and your kid’s face at least twice a day. It is especially important to wash your face soon after work, school, or daycare. In theory, this will help rinse off the germs that have landed on your face and hands throughout the day. Washing your face will also help keep your complexion healthy. Try not to use a drying soap, but any facial cleaner or soap will do. Of course, follow with a facial moisturizer if needed.
    1. Use nasal saline. A majority of upper respiratory infections start in your nose. Our nose is meant to be the path for which we filter the air we breathe when we are at rest. Using preservative-free nasal saline twice a day can help support your nose’s ability to clear out the viruses and prevent them from settling in and replicating in your upper airway tissues. Using a nasal saline feels good and acts as a natural decongestant. Infants and toddlers are usually not fans of getting saline placed up their noses, but it can be worth the battle!
    1. Get your vitamin D. During the colder and cloudy winter months it is more difficult to get vitamin D naturally through sunlight. Plus, we protect ourselves from the sun’s rays during the summer. Vitamin D plays a complex role in our immune system. There is some evidence that being vitamin D deficient can negatively affect our immune system’s function. Vitamin D is a fat-soluble vitamin, meaning it is stored in our fat cells and is harder for our bodies to expel and therefore easier to overdose. Fortunately, you have to consume a very large dose for an extended period to have vitamin D toxicity. The generally recommended vitamin D dosages are:

    -birth- 12 months old: 400IU per day.

    -1-18 years old 600-1,000IU per day.

    -over 18 years old 1,500-2,600IU per day.

    1. Laughter.  We have all heard the saying, “Laughter is the best medicine.” Well, now there is scientific proof that laughing can positively affect your body and mind. Positive thoughts, like laughter, help release neuropeptides that can help fight physical stress. Laughter is also contagious. Making other people laugh is giving them a little loving medicine! So, let’s try to laugh a little more.
    1. Reducing added sugar in your diet. I know, this can be difficult during the holidays with all the sweets and drinks. Some of the providers I know swear that we see more sick kids in the office after Halloween due to the amount of Halloween candy consumed. There is some evidence that eating a large amount of added sugar at once can negatively affect our immune system. There is some evidence that consuming 75 grams of sugar can affect our immune system for up to 5 hours! In comparison, one 12 oz soda contains around 40 grams of sugar (10 teaspoons). So, pace your sugar consumption during this winter, especially when any family or friends are sick.

  • How to help your kids J.U.M.P. into this crazy COVID start to the school year

    We all agree that the start of the 2020/2021 school year is going to be different. From trying to have our children social distance and wear masks at school, to remote learning, we are all going to have to work with these changes made because of the COVID pandemic. Some of these changes made within the schools to decrease the spread of COVID could stay, while other changes will most likely be short-term. No matter how long these changes last, as a family we are going to need to adapt to them without placing more stress on our children than necessary. Here are some useful tips to help our children J.U.M.P. into the new school year.

    Just relax

    Getting “all fired up” because things are going to be different this school year will not help the situation. This doesn’t mean your voice shouldn’t be heard, but if your school district has already made a decision, just relax and go with the flow. Show your kids that fighting against the current is a waste of energy. Show them that it is best to have an open mind and faith that the school decisions were made with the best intentions.
    Picture your family floating down a calm river, each of you in their own tube. Even if you have never been down this particular river you can still relax and enjoy what uniqueness it has to offer. If you panic and try to fight the current, your kids will do the same, placing them in a state of fear and unrest. Just hold on to each other, and enjoy the ride into this new school year.

    Unlearn how you think learning should go

    We all have a picture in our mind of how our children will learn the best. It often is in a setting similar to the one we experienced as kids. A school full of happy children running around, or trying to sit still in class, being taught by caring teachers. This may, in fact, be the way it will go for some students, but for others, the picture could be quite different. To be honest, we won’t know how it will go until school starts and is in session for a few weeks.
    I have personal experience unlearning how I thought my boys should be taught. They both have been educated in many different settings and have turned out to be well- adjusted, self-motivated, and adaptable learners (in my humble opinion). Their education has included a public elementary school, homeschooling, a hybrid model in middle school, and currently a public high school. From experience, I have found that most children and teenagers can enjoy learning in many types of settings. A key to successful education is to have fun and place fewer expectations and pressures on your children. As parents, not only do we need to continue being teachers of life, but more importantly continue being cheerleaders.

    Make the best out of the situation

    As parents, we can either go into this school year with an attitude of frustration or an attitude of gratitude. I am not saying we won’t experience times of frustration with how things will go this school year, but allowing that sense of frustration to overwhelm our family is not healthy or productive. We should be grateful that we have educators (including ourselves) who have our children’s best interest in mind. We have to let go of assumptions and conspiracy theories and support each other for the sake of our children.
    Be grateful to have an educational system to help support your children’s development. Be grateful for all the hard work your teachers have done to adapt to these changing times. Be grateful that these changes are to protect the health and well-being of not only the teachers and staff but our families as well. Be grateful for less overall illness this year because of the protocols set in place.

    Provide stability

    During times of uncertainty, our job as parents is to provide stability for the family. If the parental foundation is shaky, so will be our children’s confidence in handling these changing times. Be there for your kids, not only physically but mentally. Show them strength and courage by not letting all the negativity, fear, and polarization get to you. Remember time is one of the most precious gifts you can give your children. Spend time with them and act like a kid yourself. Spend time truly listening to them. Continue to support their physical health with wholesome family cooking, opportunities to exercise, and just being present in the moment. This all creates stability. If you do not feel stable yourself, reach out to friends, family, neighbors, teachers, or counselors to help support you. You are not alone, we are all in this together, building a stronger community through adversity.

    Your Friendly pediatric provider,

    Ben

  • Fear Is not family-friendly

     

    So far the year 2020 has been one we will never forget. From COVID to riots, these last four months have been a little crazy. In a grand fashion, the year 2020 has shown us how unpredictable life can be. This unpredictability can be scary for all of us.

    The funny thing is that we never really know what the future brings, we just want to think we know. We feel a sense of losing control of our lives when we don’t know what awaits just around the corner.

    As parents, we want to show our children we have things under control. Likewise, our children gravitate toward situations they can control. Experiencing a pandemic and civil unrest brings the realization that we do not know, and can’t control everything. 

     

    The one thing we can control is our response.

     

    We can either show our children how to respond to this craziness with love and compassion or out of fear. Fear that we do not have control or know what tomorrow will bring. Fear that the future we pictured will be shattered. Fear that all we have worked for will be taken away from us.

    Fear is an emotion induced by a perceived danger that creates a physiological response. Fear is a very important feeling when we are in harm’s way. It produces a fight or flight response to help save us from injury or death.

     

     The problem with fear is how we think when we are in a state of fear. 

     

    Our minds are thinking in black or white, focusing on how to escape or how to fight our way to survival. In this state of mind, we are often thinking only about our own survival, me before we. Fear has to produce an enemy or threat to survive as an emotion. This enemy may be “in your face” real or an illusion. The perceived enemy is oftentimes expanded to anyone or thing that threatens our point of view.

     

     Fear is the language of our ego.

     

    Fear is a tool used to divide. Fear can spread like a virus, even to those who are not in danger. Fear can be a learned behavior. Unknowingly, we teach our children that fear is a “normal” state of mind when in reality it should not be a common emotion. The reason fear has taken over so many of us is that we are not only trying to protect ourselves from physical trauma, but also emotional trauma. Unfortunately, mental trauma is very real and destructive.

     

     Mental trauma is fueled by not being present in this moment.

     

     As a society, we have become trapped in our past hurts, not just as individuals but as communities that have shared the same hardship. Instead of learning from the past and letting it go, we continue to relive the pain over and over because fear has captured us in its all assuming grasp. When we are fearful we assume we will be hurt again, just as we did in the past. This cycle can keep our family and community stuck, not just mentally but physically in a state of unrest.

     

    Fear brings upon us the need to defend. Anger is the emotion of defense. If we allow our anger to take over we can act in rage toward people and things without looking at the situation with an open mind. Anger is a defensive emotion based on right or wrong,  an “us versus them” mentality. The violent protests we have been watching are a clear example of behavior based on fear. This has also been apparent with some of our behavior surrounding the COVID pandemic. Fear supports narrowmindedness, which can sometimes lead to more harm than good.

     

    The solution to fear is presence. 

     

    When we are fully present in this moment, rarely is there anything to truly fear. Unless we are in a current life or death situation at this precise moment there is nothing to fear. The fear our minds create is based on assumptions and memories of the past or worries of the future. Being present to this moment with our breath and quieting our minds breaks the chains fear has placed upon us. The peace we feel in this present moment opens up our hearts to love, gratitude, and compassionate solutions for the problems we face as a society. For the past and future are both constructs of our minds, and not real. This doesn’t mean the past wasn’t real, but that it is not real in the present moment. It does not mean we will forget the past, but acknowledge that it has no power over us now. 

     

    The past doesn’t control the future, our present decisions do.

     

    Show your children that there truly is only this moment! We are all connected by this moment. Allow the power of this moment to bring peace and understanding to our decisions.

     

    Go ahead, take that deep breath, and feel the peace in your heart that comes with being present!

     

    Your Friend,

    Ben Jessen PA-C.