Friday, April 29, 2011

Autism Treatment Options~The Brain

There is more and more research that links many learning and developmental difficulties to poor communication and synchronisation between the two brain halves. An effective way of improving the processing functions in the brain is to listen to specially altered sound or music through headphones as pioneered by Dr. Alfred Tomatis (Tomatis method) and Dr. Guy Bérard (Auditory Integration Training - AIT).

Now there is a new Sound Therapy Program which has been specifically developed with the aim to improve sensory processing, interhemispheric integration and cognitive functioning and it is entirely free to download and use at home. It has helped many children and adults with a wide range of learning and developmental difficulties, ranging from dyslexia, dyspraxia and attention deficit/hyperactivity disorder to sensory processing disorders and autism. It is not a cure or medical intervention, but a structured training programme that can help alleviate some of the debilitating effects that these conditions can have on speech and physical ability, daily behaviour, emotional well-being and educational or work performance.

I downloaded this program & have used it with my Joel. We did one hour sessions in the morning before he goes to school and he is usually asleep. Joel likes the music so much,  he has started asking to listen to the music while he is awake. We finished our 3 weeks and I don't see a difference except that Joel wants to keep listening to the music, so I made him a seperate childrens tape to listen to, but the company says it may take up to 3 months to notice a difference. I e-mailed Steven at SAS Centre several times with questions & he was very helpful. My only comment to him was that the music needed to be more kid themed or instrumental & he did say they were working on that.

Check out the Free Sound Therapy Home Programme from Sensory Activation Solutions. There is no catch, it's absolutely free and most importantly often effective. Find it at: http://www.sascentre.com/EN_home.html
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Interactive Metronome
A good friend of mine who has experience as an occupational therapist recommended we check out Interactive Metronome for Joel. She is licensed to practice metronome with children & tells me of amazing transformations she has seen in children with special needs.

There is growing understanding that motor planning and sequencing is one of the most significant processing capacities that underlie a broad spectrum of children's learning impairments and endowments.

The object of Interactive Metronome Training is to help individuals improve their ability to selectively attend, without interruption by internal thoughts or external distractions, for extended periods of time. Simple limb motion exercises are used as systematic outward catalysts to an underlying mental focus improvement process.

Until recently, interventions to strengthen motor planning and sequencing capacities have been limited to working with overt or surface behaviors in educational or therapeutic settings. Interactive Metronome Training is the only educational intervention to systematically use guidance sounds and repetitive limb motion exercises to help users improve their underlying motor planning and sequencing ability.

The American Journal of Occupational Therapy will soon publish a study which investigated the effect of the Interactive Metronome® on children with ADHD. It found the IM to be the first attention training technology to achieve statistically significant improvements. Children with autism, Asperger's Syndrome, PDD, Cerebral Palsy and other Learning Disabilities can also benefit from Interactive Metronome Training.

Typically children have to be at least 6 years old and have the motor skills to do the program.

For more information on this, go to http://www.interactivemetronome.com/IMPublic/Home.aspx

Thank you all for sharing this Autism Awareness Month with us.

Wednesday, April 27, 2011

More New Small Sprouts Spring Covers & Fabrics

Here are more of our new Spring covers and Fabrics for you to choose on any of our products
Gina Bean is Chocolate & White Damask with Rose Accents
Giddy Up is a cute combination of lil Cowpokes and chocolate colors
Rio is your choice for something bright with black and red

If you want some Purple & Green, Park Carousel is a beautiful fabric
Dandy Purple is adorable black and white damask with purple accents
Look at this cute "Harajuku" cover
Groovy is a lilac, black & green combination
Sweet Pea is as sweet as can be!
Lorenzo is another nice brite combination
Zoo is adorable in hues of blue & green
Clementine is a pretty black and orange floral
Mardi Gras is a personal favorite, love all those covers

You can find all these covers and fabrics on our site, Small Sprouts or our Etsy shop.
We are very custom oriented! We can change fabrics around, add ruffles or take them away. We can make all of our products in these fabrics.

Tuesday, April 26, 2011

Autism Treatment Options~GFCF Diet & Vitamins

Treatment Options – GFCF diet

After reading some of Jenny McCarthy’s books about her diagnosis and treatment plans with her son, and my Father doing extensive research on neurological disorders (my grandmother was diagnosed with Alzheimer’s simultaneously) we decided to meet with a Defeat Autism Now (DAN!) Doctor in our area to discuss potential holistic approaches to defeating autism.

Presley was cranky a lot (especially around the 17 month mark) and had terrible digestive problems. Her bowels were terrible, abnormally stinky and very loose like diarrhea- but all the time and sometimes even foamy. We already knew she needed to be on soy-based milk products since she was an infant but she was still having issues... we weren’t sure what it was.

For months she would only eat macaroni and cheese (mistake number one, allowing this), pre-packaged instant oatmeal, peanut butter and jelly sandwiches… typical toddler food but nothing extra like veggies or fruits anymore.

Once we went through the diagnosis and then decided to meet with our DAN! Doctor about this, everything changed. We conducted a comprehensive stool analysis on Presley to determine yeast levels in her body and to determine what all needed to change. Straight from the website listed below “The Comprehensive Stool Analysis detects the presence of pathogenic microorganisms such as yeast, parasites, and bacteria which contribute to chronic illness and neurological dysfunction. It provides helpful information about prescription and natural products effective against specific microorganism strains detected in the sample. The test also evaluates beneficial bacteria levels, intestinal immune function, overall intestinal health (presence of occult blood, short chain fatty acids analysis, pH, and mucus) and inflammation markers.”

We put her on the GFCF diet (Gluten Free, Casein Free) diet. Well, we’re still struggling with getting her on it 100% today but we’re moving toward that. GFCF diet has been known to help kids with autism dramatically in their behavior and digestive system. I can’t get into the clinical details of it all but basically the “you are what you eat” saying your mother always said is true. We saw immediate results when she started this- she started focusing more, using better eye-contact and honestly, just calming down a bit. Her BMs were solid again and she wasn’t cranky.

The GFCF diet has really become a staple for most families with kids and autism; used as a basis for further treatment options out there which Christine has discussed such as Chelation and detoxification methods, etc. After she began the diet, we put her on a vitamin and supplement regimen as well. This was mostly due to the fact that she wasn’t getting all the vitamins and minerals she needed before or after the start of the diet (being a picky eater and unable to absorb the nutrients from the food she was digesting). According to our DAN! Doctor, it is extremely important to be as healthy as possible prior to moving toward any type of toxic metal detoxification because during any detox, not only are you getting rid of the bad but some of the good as well. She plans to keep Presley on the vitamins only for at least another year or two before we consider it.

Extensive research and data can be found on the GFCF diet or anything mentioned in this blog can be found online at www.taca.com, www.gfcf.com and http://www.greatplainslaboratory.com/.

This is a reprint from last year. Thank you Lacey for all the great information!!

Monday, April 25, 2011

Yucatan Outreach & Early Childhood Development

If you are a new blog follower, you may not know that we are a mission family of 4 living in the Yucatan of Mexico doing outreach work to the moms and single moms of this area. Small Sprouts supports our work here. We run Small Sprouts from Mexico with a wonderful staff of 9 stay at home American moms that make our products and ship them for you from the U.S.

This Month, the focus for the Outreach & Early Childhood Development training was on 2 year olds.


This is an excerpt I found from an America development site on 2 year olds.
"Your preschooler's brain is a beehive of activity as it forms countless new neural connections that help him understand the whats, whys, and hows of the world. To encourage an eager learner:
  • Introduce him to a wide variety of playthings: big toys to push or ride, wind-up toys or jack-in-the-boxes (which show cause and effect), play sets and blocks that can be handled and stacked, puzzles, dress-up clothes, puppets, and art supplies. Rotate them to keep them fresh, storing some and bringing others out each week.
  • Don't stop him from exploring things around the house.
  • Stimulate all his senses. Include tactile toys (such as clay and sand) and musical toys (like a xylophone or maracas).
  • Expose him to new places and experiences: a pool, a zoo, the airport.
  • Always keep books around. Visit your local library often to restock."
Reality Check
Most of the Mom's we are involved with here in the Yucatan do not have the money to buy puzzles, art supplies, books, all the items listed above. They may not have a vehicle or the money to take there kids to the zoo, airport, etc.,  I think sometimes in America we take for granted what we have available for our children.

Marina, one of our good friends, is the mother of Andrew pictured above. I recently asked her about what kinds of toys she has for Andrew to play with. She looked at me very matter-of-factly and said that he played with pots and pans, tupperware and spoons. Toys are more expensive here than they are in the United States. This includes Wal Mart. Therefore, Marina spends money on diapers & food. She lives in the Yucatan without any air conditioning and in the months of May it can heat up to 110 degrees or more. Yet, she always has a smile on her face and will be the first to tell you of her love for the Lord and his provision in their lives. And when she does she is very sincere about it.

This month's Childhood Development Training was to support these Mom's in their desire to raise healthy children. We began with a time of worship together with Marina's gift of song and guitar. These ladies have a close bond with each other and you will see 3 generations of families in the meeings. Daughter, Mother & Grandmother all worshipping side by side.

Luz once again started the training with a power point presentation on the milestones and needs of a 2 year old, including eating, potty training, play time and discipline. Luz is a trained Childhood Developement Teacher and does a great job with her presentations. I watch these new mom's soaking in the information like they have never seen it before and the light bulb is going on. They are very excited about learning new information as they love there children and want the best for them.
We welcomed new baby "Diego" at the meeting, pictured here with his Grandma.  We always enjoy these 3 hour meetings together. Everyone brings a drink or food item so we can share a meal together and catch up with each others lives. I am very much an accepted member of this ladies group. Some of the younger moms now come to me for advice. We are now like family to some of them and will be babysitting for a few of these moms also to give them a break once in awhile.
One of the biggest Joys for me is when it is time to give these moms a gift. They have so little, so it is a huge present for them to receive for their children. I made these Winnie The Pooh bags that were stuffed with crayons and coloring books to keep those 2 year old hands busy. Tammy does a great job organizing and administrating the meetings. Honestly, the 3 hours goes by quick as we are all having so much fun. My spanish is still very limited, but I get by the best I can and there are several ladies that speak english & are happy to interpret for me.

Our next Outreach & Early Childhood Development will be 3-4 year olds.

Friday, April 22, 2011

Autism Awareness Month

I wrote a guest post for Christine last year for Autism Awareness Month, and I was shocked when she asked me to write another this year. And, I was nervous, because I didn’t know what to write about it. It kept coming back to me though about some of the autistic children on my caseload this year and how different they are.

If you remember me from last year, I’m a speech pathologist in the public schools.  I work with preschool through elementary age children with things as simple as articulation or language disorders, or those with mild cognitive disabilities and autism.
One of my program supervisors has a quote in her email that I thought I would share with you and that always rings true to me every time I read it… “If you have met one child with autism, you have met one child with autism.”

If you have ever been around more than one autistic child, you know this. You know that autism is a spectrum disorder. There are some kids who are so stuck in their own world. Then, there are others that are somewhat in our world, but they still retreat to their own world, and finally there are others that just seem quirky or odd and survive in our world.

Most of the children on my caseload this year appear to live in our world, but they often retreat to their own world- their own interests. Who cares if you have no interest in hippopotamus’ or Spiderman? They do, so you should too.

The first child, we’ll call C. I see him in a large group of students, so they are usually doing some sort of coloring activity to stay busy while I work with other children. We take turns. Autistic children don’t understand that it’s my turn and then your turn. To them, it’s always their turn. While C is working on his coloring page, he’ll interrupt, he’ll talk very loud, he’ll bug, poke, or take items from the other students. While this may be disruptive to our world, keep in mind that it is HIS world. Rest assured, when you receive the coloring sheet back- it will only be colored with red and blue.

Everything is Spiderman themed. He has a goal to follow directions. If you disrupt his coloring to follow directions, he will likely not comply. He doesn’t understand that he’ll get the page back when we’re finished with his ‘work’.  He wants it his way right then and there. Thankfully, we’re making progress and he’s becoming more compliant following directions that he doesn’t always want to follow, and on my time- not his. But, I have a feeling he would not be happy if I took all of the red and blue crayons away!

A is the next child I’d like to tell you about. At the beginning of the school year, he walked up to me and rubbed my belly. He did not understand that it’s not appropriate. His mom had just had a baby, so to him, that was normal. Call it premonition, but about a month later I got pregnant with our second daughter. He still rubs my belly. He asks about the baby. He shows some concern. But, he’s mostly interested in hippos. He can tell you everything about the movie Madagascar. He loves one of my books called “Hug”, and reads it almost every time he’s in the therapy room. 

His dad told me at his case conference, that he just wants A to carry on a conversation at home; to talk about something other than his own interests. It made my heart ache to see that this dad just wanted a ‘normal’ child. I hope that with therapy, we can address this dad’s concern; that his son will want to talk to his dad about something other than animals and that their relationship will grow closer as they both learn to understand each other.

C and A are just two of the kids with autism on my caseload. I know that in my experience I will have many more and that none of them will be the same.  But, I do know that they’re all special, and I find their world pretty interesting.  It’s an amazing thing to see them open up their world to you, even if it’s just a small piece at a time.

My Thanks again to Elaine for her Experience & Insite. Stay tuned next week were we will talk about treatment.

Thursday, April 21, 2011

EARLY INTERVENTION IS THE KEY~AUTISM AWARENESS MONTH

When Christine e-mailed me to write a guest post for her blog, I was humbled. I am a speech language pathologist in the public school system. I have only been out of graduate school since 2005, and before entering into the public schools I worked in a nursing home and at a rehabilitation hospital. I just don’t consider myself an expert in this area.

I guess my interest in autism first started while working at the rehab hospital. It was there that I have my first memories of working with autistic children. One boy was 16 years old at the time, if I can recall correctly he had some good language skills, enough that he could answer questions and communicate his basic wants and needs. He wasn’t one of my patients though and I only worked with him a few times. I do remember observing his hand flapping and rocking back and forth, which are both red flags of autism. He constantly rocked and flapped his hands; I never saw him sitting still.

Another child at the rehabilitation hospital was adorable. He had a loving single mother, who always brought him to therapy and sat in the therapy room with his younger sister trying to observe what the therapist was doing, so she could carry over the same skills at home. I love parents like this, those that are truly involved and want to help so bad. His therapist was teaching him sign language because he would not talk. I observed so many of their sessions and was amazed as he slowly began to learn some sign language. Again, I observed many of the red flags and this child needed many sensory breaks during the session. Pushing these little colored bears into the play-doh, and smashing down the bumps that it created was his most favorite activity. You wouldn’t think that this would create a lot of language skills, but it can. Words such as “big, little, soft, cold, smooth, roll, flatten, bear, more, please, up, down, my turn” and more can all be taught with just a little bear and some play-doh!

I left the rehabilitation hospital, because my husband had a job change. I knew that we’d be starting a family, so I decided to work for the public school system so I could have summers and holidays off with our little one, once he/she arrived. 10 months after starting my job there, we welcomed a little girl.

Of course, I was worried about autism, and did some research on vaccinations, but we immunized her on schedule. Except when she was sick around 15 months of age and we didn’t know what was wrong, just that she was having gastrointestinal issues. Finally, around 20 months, she was fine and we had solved the problem, so we vaccinated her. At 2 years of age, she is right on track developmentally, and I feel very blessed.

Through the last three years in the public school, I’ve had a chance to work with many children with autism, be it preschoolers, school-agers, or those in high school. I have learned one thing; no two children with autism are exactly the same. You can’t give them the same treatment, they all have different needs and skills. They all make progress in their own time, and they all teach you something.

I guess I should get on to the one student I really wanted to write about. He’s a 4 year old preschool student, who just started attending one of the public preschools that I provide therapy for. As far as I know he wasn’t receiving public early intervention. Usually when a child receives early intervention from birth to three, they are evaluated by the public schools and placed into appropriate services by their third birthday. But, this child wasn’t evaluated until he was 4. He didn’t meet the requirements for head start, so he came to this other preschool.

I received his information packet and his IEP (individualized education plan). First look at his goals, and I assumed he was a pretty high functioning kid. His eligibility was language disorder. I walked into the preschool his first day, and asked where he was, when I saw him, red flags immediately started to pop up into my head. He was running around the room, echolalic (repeats what you say), and very into his own world, he didn’t follow the routine of the other kids when they went to circle time, instead he was fascinated by spinning an object around. In my mind, he was autistic.

As soon as I got back to my office, I dug through his file further. I saw that he had received private therapy services, and that there were concerns of possible autism, so I sent home permission for us to do further evaluating.

Evaluations in the public school may consist of: a social/health/developmental history form, an observation by a special education teacher, testing by the school psychologist, etc. Once evaluations are completed a case conference committee meeting is held to discuss the findings of the evaluations and make recommendations.

We found this student eligible for services under the eligibility of ASD (autism spectrum disorder) as well as language impairment. It is important to note that a school does not give the diagnosis of Autism, only a doctor can do so.

We recommended for the student to continue attending the public preschool setting, speech therapy services 1x a week, as well as occupational therapy on a consultation basis.

On my end, progress appeared to be slow. He required cueing to follow the classroom routine, and a picture schedule was recommended. We worked on action words and nouns, allowing him to perform each action word. We used a chair to get him to sit beside me at circle time. He continued to love helicopters and spinning of objects. Slowly over time, he’d look at me more and more. He began to bring objects over to me, naming them, and showing me how interested he was in them- which is a red flag of autism, but it also showed some joint attention, that he wanted me to care about the same things.

After Christmas, his class was divided and moved to another classroom. He was able to stay with the majority of his class and his old classroom teacher. We had two weeks off at Christmas, but the day I went back, I saw a different kid. I mean, he was starting to follow the class routine; he was sitting on the carpet during circle time! Of course, he was still flying his helicopters and spinning them around. But, he was also very interested in dinosaurs, which I hadn’t seen before.

Over time, he began to actually sing some of the songs they were singing at circle time. Although, he quietly sang them, still he was muttering the words. He began to perform the motions of the song. He would help clean up and was following class routine.

Spring Break finally rolled around, and this child was making great progress! He started to be more affectionate- giving hugs and soft kisses on my cheek, he was making more eye contact, and beginning to imitate the actions of other kids.

That’s what I’m most proud of. We have been working for several months on having him to acknowledge the presence of others. He won’t wave “hi” to me, he won’t even say “hi”, nor will he wave “bye” or say “see you later!” But, the last time I saw him, the girls in his class were all over him, and I had them wave to me and tell me “hi”, and you know what? He waved to me too! He waved because he saw the other kids doing so. He imitated that very appropriate action and I was so pleased! Afterward, his teacher was getting volunteers, and guess what? He raised his hand!!!! He wanted to be a part of it! She overlooked him, and I was bitter. Why not reward that behavior! But, then she pulled out other pieces to help with, and he got to be the “sun” in their song. He held the sun to his face, and did exactly what any other child would do- he smiled and sort of danced around. He was so happy to be the sun! That was one of my proudest days working with him, because I could see the small steps of progress he had made!

I left the building that day, bragging to the director how well he did. He was outside on the playground, standing by the fence with 3 other students. I walked to my car, backed out, and guess what- the girls were waving bye to me. The little boy looked at them, watched them, and started to wave too! That action made my day a million times better than it already was!

I won’t have this student next year. He’s going to kindergarten. He’s going to an autism classroom, where they work on the STAR program. I am confident that his language skills will increase next year, and I’m hoping that he’ll be placed in a mild disabilities classroom. I’m really hoping he’ll be placed in the classroom at my school, so I can have him back!
I think early intervention is key to increasing skills in children with autism. I also think that being around typically developing children is important. And, as a parent, you should give your child the most opportunities as possible. I applaud all of you that have children with autism. I applaud your strength and your courage and the fight that you take on for your child, and I honestly thank you for that.

I want to thank Elaine for her guest post!! This is a re-post from last year. Elaine will give another guest post this month.

Wednesday, April 20, 2011

Parents, don't dress your girls like tramps

I saw someone at the airport the other day who really caught my eye.
Her beautiful, long blond hair was braided back a la Bo Derek in the movie "10" (or for the younger set, Christina Aguilera during her "Xtina" phase). Her lips were pink and shiny from the gloss, and her earrings dangled playfully from her lobes.

You can tell she had been vacationing somewhere warm, because you could see her deep tan around her midriff thanks to the halter top and the tight sweatpants that rested just a little low on her waist. The icing on the cake? The word "Juicy" was written on her backside.

Yeah, that 8-year-old girl was something to see alright. ... I hope her parents are proud. Their daughter was the sexiest girl in the terminal, and she's not even in middle school yet.

Abercrombie & Fitch came under fire this spring for introducing the "Ashley," a push-up bra for girls who normally are too young to have anything to push up. Originally it was marketed for girls as young as 7, but after public outcry, it raised its intended audience to the wise old age of 12. I wonder how do people initiate a conversation in the office about the undeveloped chest of elementary school girls without someone nearby thinking they're pedophiles?

Push-up bikini controversy Video

What kind of PowerPoint presentation was shown to the Abercrombie executives that persuaded them to green light such a product?

That there was a demand to make little girls hot?

 

I mean, that is the purpose of a push-up bra, right? To enhance sex appeal by lifting up, pushing together and basically showcasing the wearer's breasts. Now, thanks to AF Kids, girls don't have to wait until high school to feel self-conscious about their, uhm, girls. They can start almost as soon as they're potty trained. Maybe this fall the retailer should consider keeping a plastic surgeon on site for free consultations.

We've been here with Abercrombie before -- if you recall, about 10 years ago they sold thongs for 10-year-olds -- but they're hardly alone in pitching inappropriate clothing to young girls. Four years ago the popular "Bratz" franchise introduced padded bras called "bralettes" for girls as young as six. That was also around the time the good folks at Wal-Mart rolled out a pair of pink panties in its junior department with the phrase "Who Needs Credit Cards" printed on the front.

I guess I've been out-of-the-loop and didn't realize there's been an ongoing stampede of 10-year-old girls driving to the mall with their tiny fists full of cash demanding sexier apparel.

What's that you say? Ten-year-olds can't drive? They don't have money, either? Well, how else are they getting ahold of these push-up bras and whore-friendly panties?

Their parents?

Noooo, couldn't be.

What adult who wants a daughter to grow up with high self-esteem would even consider purchasing such items? What parent is looking at their sweet, little girl thinking, "She would be perfect if she just had a little bit more up top."

And then I remember the little girl at the airport. And the girls we've all seen at the mall. And the kiddie beauty pageants.

And then I realize as creepy as it is to think a store like Abercrombie is offering something like the "Ashley", the fact remains that sex only sells because people are buying it. No successful retailer would consider introducing an item like a padded bikini top for kindergarteners if they didn't think people would buy it.

If they didn't think parents would buy it, which begs the question: What in the hell is wrong with us?

It's easy to blast companies for introducing the sexy wear, but our ire really should be directed at the parents who think low rise jeans for a second grader is cute. They are the ones who are spending the money to fuel this budding trend. They are the ones who are suppose to decide what's appropriate for their young children to wear, not executives looking to brew up controversy or turn a profit.

I get it, Rihanna's really popular. But that's a pretty weak reason for someone to dress their little girl like her.

I don't care how popular Lil' Wayne is, my son knows I would break both of his legs long before I would allow him to walk out of the house with his pants falling off his butt. Such a stance doesn't always makes me popular -- and the house does get tense from time to time -- but I'm his father, not his friend.

Friends bow to peer pressure. Parents say, "No, and that's the end of it."

The way I see it, my son can go to therapy later if my strict rules have scarred him. But I have peace knowing he'll be able to afford therapy as an adult because I didn't allow him to wear or do whatever he wanted as a kid.

Maybe I'm a Tiger Dad.

Maybe I should mind my own business.

Or maybe I'm just a concerned parent worried about little girls like the one I saw at the airport.

In 2007, the American Psychological Association's Task Force on the Sexualization of Girls issued a report linking early sexualization with three of the most common mental-health problems of girls and women: eating disorders, low self-esteem and depression. There's nothing inherently wrong with parents wanting to appease their daughters by buying them the latest fashions. But is getting cool points today worth the harm dressing little girls like prostitutes could cause tomorrow?

A line needs to be drawn, but not by Abercrombie. Not by Britney Spears. And not by these little girls who don't know better and desperately need their parents to be parents and not 40-year-old BFFs.

Author: LZ Granderson~CNN.Com

Tuesday, April 19, 2011

Exercise for Back Pain~Frugal Mompreneur Tips

As I write this article, I'm sitting at my desk with utterly perfect posture - body aligned, feet flat on the floor and abs engaged. Okay, I confess...the only reason I'm sitting so perfectly is because I'm writing about back pain and that always reminds me I should sit up straight. Find me ten minutes from now and I'll be sprawled out and hunched over as usual.

Back pain has a number of causes, but one of the most common happens to be what I'm doing right now and, most likely, what you're doing as you read this article: Sitting. If you spend a lot of your time sitting, you probably have the same problem I do - frequent back pain. Since sitting isn't something we're going to stop doing (at least not completely), we have to look for other ways to manage this kind of chronic back pain and exercise is just one of them.

Back Pain Action Plan
Managing and preventing back pain isn't easy, but it can be done as long as you're willing to make some changes in how you live. Your first step is to determine what's causing your back pain and if you have a condition that needs special treatment. These resources can help educate you about common back problems:
  • Back Pain Overview. This article covers different category of back problems from genetic conditions to common back injuries.
  • Causes of Lower Back Pain. Our Orthopedics Guide provides detailed information about the various causes of back pain.
  • Lower Back Pain. This comprehensive guide covers everything you ever wanted to know about lower back pain.
If you and your doctor have determined that your back pain is caused by lifestyle habits, read through the following common causes of lower back pain to see where you could make some changes. The included action plans will give you some ideas for how to manage and prevent lower back pain.

Sitting too much
How do you feel after you've been sitting for a long time? Do you feel stiff or sore? Does your back feel tight? What about that tension in your neck and shoulders? I'm a firm believer that sitting for long periods of time is one reason so many of us are in pain. You don't have to stop sitting completely, but there are ways to minimize the damage.

Action Plan. The following ideas will help you move a bit more as well as find ways to sit more comfortably. Choose at least one of them to try on a daily basis:
  1. Take short breaks. Set an alarm on your computer, PDA, etc. to go off every 30 minutes. Take at least one minute to stand, stretch, walk or change positions.
  2. Stand while you work. What tasks could you do while standing? Some ideas: talking on the phone, reading your mail, working on the computer (if you can raise your monitor) goofing off, etc. Choose just one on your list and make a new rule that you'll only do it while standing.
  3. Sit on an exercise ball or cushion. If you can get away with it, try sitting on an exercise ball for a few minutes several times throughout the day (all day may be a bit much on your lower back). You can roll around on it while sitting to help stretch the back and you'll be forced to avoid slumping to stay on the ball. If that's not an option, try a cushion like the one offered at Sissel, which promotes good posture.
What other ideas could you come up with to sit less throughout the day? Make your own list and choose one to work on each day until it becomes a habit.

Bad Posture and Tight Muscles
Bad posture is another big contributor to back pain. If you're like me, you start your day with good posture but gradually end up slumping, sprawling or hunching when your body gets tired. Monitoring posture can turn into a full-time job, but there are some simple ways to make small changes in your body position.
Action Plan. Incorporate at least one of the following ideas into your daily life:
  1. Set a reminder to go off every 20 minutes. Use that time to check to see if you're sitting with your back straight, shoulders back and feet flat with knees even or slightly higher than the hips.
  2. Be more ergonomic. What small changes could you make to your workspace to support your body? If you need back support while sitting, place a rolled up towel behind your back. If you need to raise your legs, try resting your feet on a footstool. Change at least one aspect of your work area to help keep your body aligned.
  3. Create more flexibility. At least three times each day, take five minutes to perform this stretching workout at your desk.
  4. Try a daily stretching routine. Try this new workout, Strengthen & Stretch the Back, a short gentle routine targeting the tight muscles of the back or choose one of the following flexibility workouts to do once a day:
Being overweight
Carrying extra weight is another common cause of back pain and it can also affect your other joints, ligaments and tendons. You already know that exercise and diet is the key to weight loss and if you already have a weight loss plan in place, you're ahead of the game. But, if you need a jumpstart, check out the following simple ideas for slowly losing weight.

Action Plan. Choose just one of the following ideas for getting started on weight loss.
  1. Sign up for one of these free weight loss and exercise programs: 12 Weeks to Weight Loss, 10 Week Walking and Weight Loss Program or 6 Weeks to a Healthy Lifestyle
  2. Plan your workouts. Cardio and strength training can help you burn extra calories and lose weight so, if you're not exercising, get out your calendar and choose at least three days you can exercise in the next week. Write down what time you'll workout, how long you'll exercise and what type of activity you'll do. Check out my Beginner's Corner for specifics in getting started with exercise.
  3. Use a pedometer. Wear a pedometer throughout the day and keep track of your steps. Each day, try to add an extra 100 steps until you're up to at least 10,000 steps a day.
  4. Change something in your diet. Another way to lose weight is to cut some calories from your diet. Choose just one thing you eat every day and find a lower-calorie substitute you can enjoy. Could you trade the donut for some fruit, yogurt and granola? Could you live without that afternoon Coke? Cut out just 100 calories each day and you'll lose a pound in about a month without even breaking a sweat.
If these ideas don't work for you, come up with your own action plan.

Not exercising enough
Sitting too much is one problem with back pain but even if you move around more, that may not be enough to combat back problems. It isn't enough to not be sedentary...you still need to exercise to strengthen your body and your heart. Some back pain can be caused by weak muscles, so getting involved in a complete exercise program that includes both cardio and strength training may be one way to manage and prevent back pain.

Action Plan.
  1. Try a strength training workout. At least two (non-consecutive) days in the next week, try this Intermediate Strength Workout or visit my Workout Center for other ideas.
  2. Try a cardio workout. At least three days in the next week, try this Cardio Interval Workout or choose your own activity and do it for at least 30 minutes at a moderate intensity.
  3. Choose a timesaver workout. Try one of the 10-Minute Timesaver Workouts listed or create your own quick 10-minute workouts to do at least once each day.
  4. Start a walking program. Choose one of Wendy's free walking programs or set up your own routine so that you're walking at least 3-5 days a week for about 30 minutes.
Just tackling one area of your daily life, whether it's sitting less or exercising more, can make a big difference in getting rid of chronic back pain. The key is to work on these things every day until they become second nature to you. You may be tempted to give up on these small, simple tasks over time, but they really do make a difference.

Resources:About.com

Monday, April 18, 2011

Coping With Autism As A Family

If you have a child with Autism, you certainly know what it is like to be isolated, misunderstood, shunned & rejected. The very things you are trying to prevent from happening to your autistic child, will happen to your whole family. That is, if you are a family like ours that loves to do things together, many times you are excluded from social activities with other families due to your autistic childs behaviors. Or it can be a general lack of knowledge about autism leading to the fear of the unknown.

Our Joel is mildly autistic. You only know something is different about Joel if you listen to him talk or see one of his meltdowns. He is actually very well behaved, especially around others & at other peoples homes. Yet when big brother gets an invitation, little brother is usually excluded. My heart goes out to families with more severe symptoms on the autism spectrum, I have no idea what you must go through!

We have not belonged to an Institutional Church in over four years, right after Joel was diagnosed. Not that we did not try, we visited 10 churches over the last 4 years. In our experience, Churches do not seem to want to provide services for special needs children. It has been suggested we come to Church seperately, leaving one parent at home to tend to Joel. If  I cannot worship with my whole family, I will worship with them at home. Makes me wonder "What would Jesus do?"

Even though Joel is very athletically inclined, Joel was not allowed to join a traditional soccer club, basketball or football. They say that they are not equipped for special needs children.

So how do we cope? We make a special outing with Joel when big brother is invited somewere else. We try to educate people about autism to ease their fears. We gladly home church & worship with our whole family! & we connect with other families of special needs children. There are also many support organizations for families of special needs children. Contact your local school district.

Stay tuned for more Autism Awareness Month posts!!

Saturday, April 16, 2011

Happy Birthday To My Big 12 Year Old Joseph

I did not post yesterday as we were celebrating the birthday of our Joseph. We had a super fun day at the beach (it is 90 degrees here already) and then to dinner
Joseph is a special kind of kid
He is patient with his brother
He is all boy, but tender hearted
He knows the meaning of sacrifice
He still loves kisses from his Dad & Mom
He loves his pup Missy
He is a boy scout here and loves it
Toys are expensive here so he does not ask for much
We love you big boy!!

Thursday, April 14, 2011

10 Foods That Can Help You Sleep

Trying to get more shut-eye? Take a look at your diet. Eating the right foods in the hours before you hit the hay may help you fall asleep faster, say experts, and even improve the quality of your sleep. Keep reading for your get-sleepy grocery list, and remember to stop noshing two hours before bedtime to give your body enough time to properly digest.

Almonds


“Almonds are a winner,” says Jacob Teitelbaum, MD, medical director of the Fibromyalgia and Fatigue Centers, and author of the bestselling book From Fatigued to Fantastic! “They contain magnesium which promotes both sleep and muscle relaxation,” he says. “And they have the added benefit of supplying proteins that can help maintain a stable blood sugar level while sleeping, and help promote sleep by switching you from your alert adrenaline cycle to your rest-and-digest cycle.” Try this bedtime snack: Have a tablespoon of almond butter or a 1-ounce portion of almonds to help your body relax. Photo: Shutterstock


Tea


Yes, avoiding all caffeine in the evening hours is key, but some decaf varieties can help get you into sleep mode, says Dr. Teitelbaum. “Chamomile tea is a very helpful and safe sleep aid,” he says, adding that green tea is another good choice. “Green tea contains theanine, which helps promote sleep. Just be sure you get a decaf green tea if drinking it at bedtime.” Experts recommend trying a 1-cup serving of the hot stuff. Photo: Thinkstock


Miso Soup


You love to order this comforting, broth-based soup in Japanese restaurants, but keeping a few 8-ounce packs of instant miso soup at home may be key when you’re having trouble falling asleep, says Stella Metsovas, CN, a nutritionist in Laguna Beach, California. Here’s why: Miso contains amino acids that may boost the production of melatonin, a natural hormone that can help induce the yawns. Bonus: Research shows that warm liquids like soup and tea may also relieve cold symptoms, helping you sleep better when you're feeling under the weather. Photo: Shutterstock


Banana


Worried about falling asleep tonight? Have a banana before bed, says Saundra Dalton-Smith, MD, an internist and the author of Set Free to Live Free: Breaking Through the 7 Lies Women Tell Themselves. “Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain’s key calming hormones." Try this tasty and incredibly simple bedtime smoothie: Blend one banana with one cup of milk or soy milk (and ice, if desired). Pour and enjoy! Photo: Shutterstock


Dairy


Yogurt, milk and cheese do contain tryptophan, notes Dr. Dalton-Smith, but also have a surprising sleep-inducing nutrient: “Calcium is effective in stress reduction and stabilization of nerve fibers, including those in the brain." That means a serving of your favorite Greek yogurt before bed can not only help you sleep, but also help you stop worrying about the weird thing your boss said earlier at work. Photo: Thinkstock

Oatmeal


You eat it for breakfast, but could a bowl of warm oatmeal help you get more rest? Yes, says Stephan Dorlandt, a clinical nutritionist based in Southern California. “Think about it,” he says. “Oatmeal is warm,soft, soothing, easy to prepare, inexpensive and nourishing. It’s rich in calcium, magnesium, phosphorus, silicon and potassium—the who's who of nutrients known to support sleep.” But go easy on the sweeteners; too much sugar before bed can have an anti-calming effect. Instead, consider topping your bowl with fruit, like bananas (see above). Photo: Shutterstock


Hard-Cooked Egg


If you have trouble staying asleep at night, it may be because you didn’t eat a pre-bedtime snack high in protein, or perhaps your snack was too high in simple, high-sugar carbohydrates, like cake and candy. “The problem with simple carbs is that they can put you on a ‘sugar roller coaster’ and drop your blood sugar while you're sleeping, causing you to wake at 2 or 3 in the morning,” says Dr. Teitelbaum. A better bet? “Eat an egg, cheese, nuts or other protein-rich snack instead,” he says, “so you can not only fall asleep, but stay asleep.” Photo: Shutterstock


Edamame


Craving a salty snack before bed? Turn to lightly salted edamame, says Dr. Dalton-Smith—especially if you’re dealing with menopause-related symptoms. “The natural estrogen-like compounds found in soy-based products can be very beneficial in controlling those nighttime hot flashes that can disturb your sleep,” she says. If it’s crackers and dip you’re craving, try making this easy edamame recipe: In a food processor, blend together 2 cups of shelled, cooked edamame with 1 tsp salt, a drizzle of olive oil and 1 clove garlic (optional) until smooth. Photo: Thinkstock


Cherries


Oddly, a glass of cherry juice may be an effective way to fall asleep faster, says a team of researchers from the University of Pennsylvania and University of Rochester. In their study, they found that cherries, particularly tart cherries, naturally boosted the body’s supply of melatonin, which helped people with insomnia. While the jury is still out on how much juice or how many cherries are needed to make you sleepy, experts say sipping a glass of cherry juice (available at most natural foods stores) or having a serving of fresh, frozen or dried cherries before bedtime couldn’t hurt. Photo: Thinkstock


Cereal


There’s no need to feel guilty about having a small bowl of cereal before bed, especially if it’s a low-sugar, whole-grain cereal. Not only is it a healthy snack (make sure you top it with milk to give your body the protein it needs), but it may also help you snooze. “Complex carbohydrate–rich foods increase the availability of tryptophan in the bloodstream, increasing the sleep-inducing effects,” says Dr. Dalton-Smith. Bonus: Top your bowl with a sprinkling of dried cherries (see above) for extra help catching your zzz's. Photo: Thinkstock


Original article appeared on WomansDay.com.