I emailed my friends over at Helen DeVos Children’s Hospital who connected me with Dr. John Schuen, who board certified doctor who specializes in sleep medicine.  Here are some words of advice he gave me and any parent who is dreading springing forward this year.

• It’s natural for kids to impacted by the light outside. We are impacted by light. Light enters the brain and effect hormones that influence wakefulness or tiredness.

• Children can typically adjust to one hour difference fairly easy. It does take preparation.

• Parents should try to get their little one to bed a little earlier on Saturday night. Start by backing up. Could start a day or two before.  Depends on how well your child deals with change, do it earlier and smaller increments of ½ hour at a time.

• The time change backs up everything you ordinarily do to get ready for bed, including bathtime, reading books, etc.  So, playing the Wii isn’t a good idea.

• Sleep hygiene is very important, especially at times like daylight savings time, the end of summer vacation, etc. Sleep hygiene is his biggest piece of advice for parents, regardless of a child’s age.
 
• Keep a regular sleep schedule and avoid extremes on weekends. Having a regular bedtime increases the likelihood that kids, including teens, will get optimal sleep.
 
• Create a sleep environment that is cool, quiet, dimly lit and comfortable.
 
• Keep television, video games and other electronics out of the bedroom. Avoid using them within one hour of bedtime.
 
• Eliminate or reduce caffeine before bedtime and make sure your kids are eating well.

Photo courtesy of www.flickr.com/photos/h_is_for_home/2460111952/

A lot of people ask me what my favorite thing about the season is, but I love so much about the summer that it is hard for me to answer.  I decided to make a Top 5 list of my favorite things about the baseball season.  They are not in a certain order because it is too hard to choose my favorite.  After reading my list, you should tell me yours!

Here is the list:

1. The promotions.  Crash Dash is fun even though Franky always finds a way to distract me, and the dizzy bat races are so funny because the people never run straight.  Plus, on the really hot days, sometimes the crew surprises me by spraying the hose!
2. The fans.  The fans are the best.  I love how loud they cheer and how excited they are. 
3. The game.  Sometimes the Whitecaps lose and sometimes they win.  Either way, it is fun to hear the crack of the bat.  It is such a cool sound.
4. The team.  The players always make me feel part of the team.  I know I am their number one fan, and it is fun to make special handshakes and high-five them when they do a good job.
5. The food.  Our ballpark does a good job at feeding me.  We have a new food item being revealed at the end of March, and I cannot wait to find out what it is.  I am sure I will love it, and I cannot wait for my first hot dog of the season!

Check for specials on fresh, frozen, canned, and dried fruits and vegetables before planning meals.  Consider what’s in season that may be less expensive.

Compare the prices of different sizes and varieties to get the best value.

Be adventurous – try a new recipe or a new fruit or veggie.  Have you tried butternut squash?  What about a new kind of pear?

Make fruits and veggies the center of the plate:  try vegetable stir-fry with quick cooking brown rice, bean and cheese quesadilla, vegetable curry, or a grilled portabella mushroom sandwich with low-fat cheese.  I like to sauté diced zucchini and grated carrots until soft and then add them to a jar of pasta sauce.  Serve this veggie sauce over a multi-grain pasta.

Replace half the meat in a recipe with veggies, fruit, and/or dried beans.  Think “vegetable stew with beef,” “veggie chili with ground turkey,” or “Asian vegetable salad with diced chicken.” 

Plan ahead and take fruit and veggie snacks with you.  If you get hungry while on the go, you won’t be in a situation where expensive, high calorie snack foods are your only option.

Check out www.fruitsandveggiesmorematters.org for more family-friendly ideas and recipes that include fruits and vegetables.