Family Fall Outdoor Activites

dreamstime_xl_41520094.jpgWith a week of 60-degree weather ahead of us, it certainly feels like the dog days of summer are behind us. But, that doesn’t mean it’s time to pack in the outdoor activities quite yet. Crisp Fall days are are just around the corner, and they lend themselves perfectly to throwing on a sweater and embarking on family-fun from sun up until sundown. Here are some different ways to take advantage of this perfect season.

  1. The classic Fall activity must not be forgotten! Make a pile of leaves and jump in them.
  2. Play with sidewalk chalk. All you need is a bucket of chalk, a concrete space and let your imagination run free. See who can draw the best Autumn tree, or the best pumpkin art. The opportunities are endless!
  3. Feed the ducks. If your kids have been begging for a pet of their own for months and you’re simply unable to oblige, give them the next best thing. Grab some stale bread to use as duck food, and head to your nearest lake or pond. You can even make a half-day trip of it, packing a lunch and hanging by the playground.
  4. Go apple picking. Seek out a nearby orchard and get picking! This will also solve your dilemma of what to do on upcoming rainy or overcast days, as your bushels of apples will make the most delicious pies, muffins, breads and more.
  5. Take a hike. The whole family will get a healthy dose of exercise by exploring a local park or new neighborhood on a kid-friendly hike.
  6. Go pumpkin picking. Carving a jack-o’-lantern is so much more satisfying when he’s made from a pumpkin that your kids picked on their very own.
  7. Have a campfire. Some of the best Indian Summer memories can be made around a campfire. If you have a fire pit or access to one, let the kids roast everything from veggies to s’mores. After everyone is fed and full, tell stories and share some laughs.
  8. Plan a treasure hunt. Pull out the pirate hats and send your littlest mateys off on search of buried treasure. Make a map leading them to the bounty by staining paper with coffee and burning the edges. Then, have a prize — like gold coins — hidden at the end of the journey. Watching their excitement will be just as much fun for you as it is for them.
  9. Go backyard camping. Actually spending the night outdoors may be a bit chilly in Fall, but for an evening of family fun, pitch a tent, make s’mores, and tell campfire stories — then cuddle up in the comfort of your own beds. It’s the best of both worlds!
  10. Go on a photo safari! Encourage your little shutterbugs to get snapping by creating a list of “photo missions,” and accompanying them on a photo safari. Include things you’re apt to see around your neighborhood — a red door, a mom with a double stroller, a white dog . . . get creative!
Source: PopSugarMom

The Psychology of Food

Image result for eatingWhat we eat affects how we feel. Food should make us feel good. It tastes great and nourishes our bodies. If you eat too little or eat too much, however, your health and quality of life could be affected. This can result in negative feelings toward food.

By learning how to make healthier and more mindful choices, you may be able to control compulsive eating, binging, and weight gain. By taking charge of your appetite, you may also gain a feeling of calm, high energy levels, and alertness from the foods you eat.

Overall, there are many benefits to changing deep-seated, unhealthy eating habits, such as:

  • An increase in energy level and alertness
  • A more positive relationship with food
  • Improved health
  • Easier movement, and
  • Improved body image.

While we often have the best intentions to eat healthier, this is often a challenging task.

What factors influence our eating behaviors?

Experts believe many factors can influence our feelings about food and our eating behaviors. These factors include:

  • Cultural
  • Evolutionary
  • Social
  • Family
  • Individual
  • Economic status
  • Psychological

Many people use food as a coping mechanism to deal with such feelings as stress, boredom, or anxiety, or even to prolong feelings of joy. While this may help in the short term, eating to soothe and ease your feelings often leads to regret and guilt, and can even increase the negative feelings. You aren’t actually coping with the problem causing the stress. Further, your self-image may suffer as you gain weight.

What role does psychology play in weight management?

Psychology is the science of behavior. It is the study of how and why people do what they do. For people trying to manage their weight, psychology addresses:

  • Behavior — Treatment involves identifying the person’s eating patterns and finding ways to change eating behaviors.
  • Cognition (thinking) — Therapy focuses on identifying self-defeating thinking patterns that contribute to weight management problems.

What treatments are used for weight management?

Cognitive behavioral treatment is the approach most often used because it deals with both thinking patterns and behavior. Some areas that are addressed through cognitive behavioral treatment include:

  • Determining the person’s “readiness for change” — This involves an awareness of what needs to be done to achieve your goals and then making a commitment to do it.
  • Learning how to self-monitor — Self-monitoring helps you become more aware of what triggers you to eat in the moment, and more mindful of your food choices and portions. It also helps you stay focused on achieving long-term progress.
  • Breaking linkages — The focus here is on stimulus control, such as not eating in particular settings, and not keeping unhealthy food choices in your home. Cognitive behavioral treatment also teaches distraction–replacing eating with healthier alternatives–as a skill for coping with stress. Positive reinforcement, rehearsal/problem-solving, finding social support, and changing eating habits are specific techniques used to break linkages.

What does cognitive behavioral treatment involve?

Cognitive therapy addresses how you think about food. It helps you recognize self-defeating patterns of thinking that can undermine your success at eating healthier and managing your weight/weight loss. It also helps you learn and practice using positive coping self-statements.

Examples of self-defeating thoughts include:

  • “This is too hard. I can’t do it.”
  • “If I don’t make it to my target weight, I’ve failed.”
  • “Now that I’ve lost weight, I can go back to eating any way I want.”

Examples of positive coping self-statements include:

  • “I realize that I am overeating. I need to think about how I can stop this pattern of behavior.”
  • “I need to understand what triggered my overeating, so I can create a plan to cope with it if I encounter the trigger again.”
  • “Am I really hungry or is this just a craving? I will wait to see if this feeling passes.”

What strategies will help me manage my weight?

To lose weight, it’s helpful to change your thinking. Weight management is about making a lifestyle change. It’s not going to happen if you rely on short-term diet after diet to lose weight.

To be successful, be aware of the role that eating plays in your life, and learn how to use positive thinking and behavioral coping strategies to manage your eating and your weight.

To help get you started, here are a few tips:

Things to “do” for healthy eating

  • Don’t skip meals.
  • Do keep track of your eating habits. (See “food diary” below.)
  • Do limit night eating.
  • Do drink plenty of water.
  • Do delay/distract yourself.
  • Do exercise instead of eating when you are bored.
  • Do be attentive when you eat. Don’t eat while watching TV, working, driving.
  • Do only eat in certain settings (kitchen table).
  • Do watch your portion sizes.
  • Do allow yourself to eat a range of food without forbidding yourself a particular food.
  • Do give yourself encouragement.
  • Do be gentle with yourself! Try not to beat yourself up when you lapse.
  • Do think of eating as a lifestyle change.
  • Do use the scale mindfully. Weigh yourself no more than once a week.
  • Do make healthy food choices.

The food diary

A food diary is a tool to record in detail:

  • What food you eat
  • When you eat
  • How you feel when you’re eating, and
  • What you are doing (if anything) while you are eating.

The diary can help you get a better understanding of what you eat and why you eat it. It also can help your doctor, therapist, or dietitian work with you to make the necessary changes for successful weight management.

Source: Cleveland Clinic Blog


Slow Cooker Beef Tacos

slow-cooker-beef-tacoFall is quickly approaching, which means busier kids, schedules and no free evenings. This, too often, results in a quick run through a fast food drive-through because there’s no time to prepare a meal. Check out the slow cooker recipe below for a quick, easy and nutritious dinner!

  • For beef:
    • 2 lbs boneless beef roast
    • 1 cup chicken stock
    • ¼ cup honey
    • ¼ cup brown sugar
    • 2 tablespoons soy sauce
    • 1 teaspoon Worcestershire sauce
    • 6 cloves garlic, minced
  • Vegetables:
    • 2 cups zucchini, cubed
    • 1 bell pepper, chopped into cubes
    • ½ cup red onion, cut into chunks
    • ½ tablespoon olive oil
    • ½ tablespoon sherry
    • salt and pepper
    • 1 cup cherry tomatoes, halves
  • 8 6-inch flour tortillas
  • ½ cup feta cheese, crumbled
  • 1 lemon, cut into wedges
  • 2 tablespoons fresh oregano leaves
  • yogurt or tzatziki
To make the pulled beef:
  1. Cut the beef in half lengthwise and trim as much fat off as possible. Place the two slices side-by-side in the bottom of a slow cooker.
  2. Whisk together all remaining ingredients under “For Beef” and pour over the beef. Make sure it gets right underneath.
  3. Cook on low for 8-10 hours.
  4. Remove beef from slow cooker and place into a large bowl. Gently pull beef apart using two forks.
  5. Add about ⅔ of the cooking liquid to the bowl and toss to coat.
  6. Preheat oven to 400 degrees. Toss the bell pepper and red onions in the sherry and olive oil. Place in a baking dish. Sprinkle with salt and pepper.
  7. Roast for 15 minutes. Add the tomatoes to the dish and roast for another 5 minutes.
  8. Place 1/4 cup of pulled beef on a 6-inch tortilla.
  9. Top with roasted vegetables
  10. Sprinkle with feta, squeeze lemon over and top with yogurt/tzatziki, if desired.
Source: Sweet Peas and Saffron

Yoga with Jessica-Child’s Pose


September is here and fall is quickly approaching. With fall’s arrival, we get to see Mother Nature’s colorful abilities with warm days, cool nights and beautiful, changing colors. If you don’t get the chance to do and take action on anything else from this blog post, take a moment to walk outside, take a deep breath and just look at the beauty fall provides us.

Suffice it to say, fall is my favorite time of the year. With the summer business behind us, we have a few weeks to rest and enjoy the changing weather and colors- that is until the fall harvest begins.

September is the perfect month to talk about the Child’s pose. Also known as Balasana, the Sanskrit term, child’s pose is the counter pose to last month’s downward facing dog.

Child’s pose is the go to resting pose when you need a break during your yoga practice. It works to calm and relax not only your body but your mind.

The physical benefits:

  • Alleviate head, neck and chest pain
  • Opens pelvic floor, hips and lower back
  • Stretches ankles, knees and hips
  • Opens upper back

The mental benefits:

  • Calms the mind
  • Reduces stress
  • lessens fatigue

As with downward facing dog, there are modifications to make this pose more accessible to you. I stress in all my classes to listen to your body, not your ego. I encourage my students, and now my readers, to take child’s pose whenever they feel they need a rest.

In closing, I’d like to leave you with a quote, “You will get there when you are meant to get there. So relax, breathe and be patient.”

Easy Taco Salad


Source: MyFitnessPal

Fall Sports: How to protect yourself from injuries

The following blog is a guest post by Cameron Orthopaedics’, Jim Hunter, PA-C. Cameron Orthopaedics is a full-service orthopedic facility focused on general orthopaedic care as well as sports injuries, joint reconstruction and fracture care. To make an appointment with Dr. McDonald, please call 260-667-5556.

Cameron Orthopedics’ Jim Hunter, PA-C

Fall is a wonderful time of year as the weather begins to cool, school gets back into session and the leaves start to turn to beautiful shades of yellow, orange and red. This will be my first autumn in Steuben County, but I have heard many people say that it is by far the best time of year, especially to be outside. All of these wonderful things about autumn increase the likelihood that people will be increasing their activity level as fall school sports are getting into full swing. Sports injuries will begin to affect athletes from school age kids but also the weekend warriors of all ages. Here are 3 quick tips to allow you to avoid and treat basic sports injuries


1. Stretch:

Whether you plan on jogging, tossing the football or participating in organized sports, it is important to stretch the joints you will be using. Stretch your legs by pulling your heel to buttocks, propping your foot on a chair and leaning forward and hang your heel off a step or curb. Your arms can be stretched by pulling arm across your chest, grasping hands behind your back and lifting up, and trying to reach the middle of your back over your head.

2. Start Slow:

Increasing your activity slowly allows for your body to adjust to the increased activity level. Alternating walking and jogging, or avoiding hills if possible, may be helpful. If you want to throw a football with your kids and haven’t since last fall don’t go back to your high school quarterback days- stick to throwing about 10-15 yards. This will help you decrease soreness after activity and any possibility of immediate injury.

3. Early Treatment:

If you do suffer from an immediate injury or soreness, starting treatment early is important. The old acronym of R.I.C.E. is what I continue to suggest to athletes with any sports injury,

Rest: Take a few days off from the activity

Ice: Make sure to ice the injury to decrease swelling to that area.

Compression: Get an elastic bandage, like an ACE wrap, and place mild compression if there is swelling

Elevation: This is mostly for knee & ankle swelling, it is important to get the leg above the level of the heart.

I also suggest patients to use Non-Steroidal Anti-Inflammatory Drugs (NSAIDs); such as Ibuprofen, Advil, or Aleve. If the patient is diagnosed with a fracture they SHOULD NOT take any NSAIDs.

If there is any concern of a fracture the athlete should definitely have an X-ray as it is absolutely needed to diagnosis a fracture. If pain and swelling continues even after early treatment you will need to be seen by a healthcare provider. The staff at Cameron Orthopaedics would be happy to make you an appointment to help you recover from your sports injury.

When To See Your Dentist

mouth pain.pngProblems in your mouth are often temporary, like bad breath from spicy food or mouth sores and blisters from eating pizza topped with scalding hot cheese.

While these are nothing to fret about, there are changes in your mouth that should cause concern. You might wonder when you need to see a dentist, and when you really don’t.

Here are 6 symptoms that you shouldn’t ignore. Call your dentist if you experience:

1. Toothache

At the first sign of a toothache, see your dentist. Prolonged waiting for the ache to go away naturally will not end well – your tooth could actually die, and the pain will only get worse.


2. Jaw pain

While jaw pain can be caused by a serious toothache, pain can also come from sinus problems, teeth grinding, or TMJ (Temporomandibular Joint), which happens when jaw joints and the muscles controlling them don’t work together correctly. Your dentist will be able to help you or, depending on your diagnosis, he or she will refer you to an ear, nose, and throat specialist.


3. Bad breath

Temporary bad breath, caused by what you eat or drink, is not cause for alarm. But you should see a dentist for prolonged bad breath. It can be a warning sign for gum disease or something more serious. Most often, though, persistent bad breath can be reduced by brushing twice daily and flossing frequently.


4. Bleeding gums

Bleeding gums can be caused by brushing too hard or they could be an early sign of gingivitis or gum disease. If you’ve just taken up a new flossing regimen, then some blood here and there should not concern you. But if you experience sore and bleeding gums on a regular basis, that is not normal and you should see a dentist.


5. Mouth sores

Some mouth sores go away by themselves, such as canker sores and cold sores, but others could be a symptom of infection, virus or fungus. If you find any that are whitish in color or in patches on the inside of your cheeks, gums, or tongue, this could be a sore called leukoplakia — commonly seen in chewing tobacco users.


6. Cracked teeth

Hairline cracks in your teeth may not be visible to the naked eye, but they’re often painful if not treated immediately.

Often the result of brittle teeth, injury, or teeth grinding, cracked teeth could create larger problems for you in the future. If you notice pain when you chew, that’s when you need to see your dentist.

The old adage is true: take care of your teeth and they will take care of you. Make your dentist a partner in keeping your teeth and gums healthy.

Source: Cleveland Clinic

Mexican Burrito with Chicken and Avocado


  • 8 ounces precooked or leftover chicken breasts
  • 1/4 cup fresh or frozen corn, cooked or thawed
  • 1/4 cup no salt added black beans, drained and rinsed
  • 2 tablespoons finely chopped cilantro, divided (plus more for optional garnish)
  • 1/2 cup shredded reduced-sodium Cheddar cheese
  • 1 small avocado, diced and divided
  • 1/4 cup low-sodium tomatillo salsa, divided (plus more for optional garnish)
  • 1 teaspoon lime juice
  • Salt and pepper, to taste
  • 3 medium (8-inch) whole-wheat flour tortillas
  • Diced tomatoes (optional garnish)


Heat the chicken strips according to package directions. Once warm, chop chicken into bite-size pieces.

In a small bowl, combine chicken, corn, black beans, 1 tablespoon cilantro, cheese, 1/2 avocado and 2 tablespoons salsa. Mix well to combine. Add salt and pepper, to taste. In a blender or food processor, combine lime juice, and the remaining avocado, salsa and cilantro. Blend until creamy. Taste for seasoning, adding more lime juice or salt as needed.

Spread 1/3 chicken filling into the center of a flour tortilla. Fold in the sides, and bring up the bottom of the tortilla, tucking in the ends. Keep rolling, pressing and creasing the end of the tortilla as you finish rolling it up. Top with avocado cream, and, if desired, more salsa, cilantro and tomatoes.

Nutrition Information

Serves: 3 |  Serving Size: 1 burrito

Per serving: Calories: 368; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 5g;Cholesterol: 64mg; Sodium: 656mg; Carbohydrate: 37g; Dietary Fiber: 8g; Sugar: 4g; Protein: 26g

Nutrition Bonus: Potassium: 522mg; Iron: 12%; Vitamin A: 12%; Vitamin C: 15%; Calcium: 11% 

Source: MyFitnessPal

Laughter – Making You Heart Healthy

dreamstime_m_52383404.jpgIn recent years, studies have shown a strong link between our emotions and cardiovascular health. Research shows that hostility, anger, depression, anxiety and social isolation all lead to higher rates of heart disease. The reverse is true as well: Laughter, happiness and a sense of humor actually can help you to stay healthy. Research suggests laughter can decrease stress hormones, reduce artery inflammation and increase HDL, the “good” cholesterol, says the American Heart Association (AHA).The positive effects of laughter last 24 hours, the AHA says.

Here are three ways in which laughter can give you a healthier heart:

1. Increased blood flow

Researchers at University of Maryland Medical Center found that laughter increases your blood flow by dilating the inner lining of blood vessels, which is called the endothelium.

Laughter causes the release of beta-endorphins in the hypothalamus, which leads to the release of nitric oxide, which dilates the vessels.

Nitric oxide is a chemical that also protects the heart by reducing inflammation and preventing the formation of cholesterol plaque.

The researchers said the change in the endothelium caused by laughter appears to be similar to the benefits of aerobic exercise or the use of cholesterol-lowering drugs like statins. The difference is that laughter is spontaneous and has an immediate effect.

2. Less stress hormones

Laughter has also been shown to have beneficial effects on other aspects of our biochemistry. For example, it leads to a reduction in stress hormones, including cortisol and epinephrine. Stress causes our blood vessels to constrict.

3. Antibody boost

Laughter boosts the number of antibody-producing cells, which leads to a stronger immune system.

“The benefits of laughter cannot be understated,” says cardiologist Benico Barzilai, MD. “Laughter leads to an immediate reduction in the body’s negative response to stress and causes the blood vessels of the body — including the heart — to increase blood flow as needed.”

Researchers are just beginning to understand all that laughter can do to promote heart health. There is some thought that laughing on a regular basis can even reduce your risk for a heart attack.

Here are a few suggestions to reduce stress and laugh more:

  • Look at the lighter side of things
  • Spend more quality time with loved ones who bring joy and laughter
  • Catch a comedy on TV or at the movies

By making humor a regular part of your life, you can have a big impact on your own heart health.

Source: Cleveland clinic blog

De-Stress Your Morning Routine

Morning RoutineDo you feel like you’ve run a marathon by 9 a.m. every day? You’re not alone. Mornings, especially if you work outside the home, have school-age kids or both, can be the most crazy-making part of a parent’s day. We talked to professional organizers, life coaches and parenting experts to get nag-free tips on streamlining and simplifying weekday mornings. Read on to find out how to get out the door on time, and maybe even enjoy a morning cup of coffee.

Start Before School Does

  • Routines get lax and bedtimes get later in summer. If you wait until the school year starts to try to get on a new schedule, you’ll all be in for a rude awakening. “Ease your children back into routines a week to two before school starts depending on how irregular their schedule became,” says Tanna Clark, a professional organizer in Nashville, TN. That means slowly pushing back bedtime, as well as getting up earlier.

Do It the Night Before

  • “The rule of thumb is that everything that does not have to be done in the morning should be done the night before,” says Alexandra Mayzler, director of Thinking Caps, a tutoring company in New York City. “Short of sleeping in tomorrow’s clothing, kids should pack their backpack, prepare their clothing, think about what will need to be done in the morning, and set the alarm clock. Set aside the same slot of time, either right before bed or maybe before reading time, to do the morning prep work.”

Everything Has Its Place

  • Ann Dolin, an education specialist suggests creating a “launch pad,” where all school-related stuff — backpack, lunch box, library books, lunch money, permission slips, etc. — is stored and prepped. “A launch pad can be a box, large basket, dishpan or any container big enough to house your child’s school items, says Dolin. “Put it in a well-traveled area, preferably near the door your child exits and enters going to and from school.”

Create Charts

  • Get dressed, comb hair, make the bed, eat breakfast, brush teeth, put on shoes, grab your backpack — and out the door! A morning routine chart — with images for pre-readers — can keep easily distracted kiddos focused. If you’re not arty enough to make a chart, you can buy one, like On Task On Time for Kids, a big timer you can customize with stickers that prompt kids with the next to-do.

Get Connected

  • “For kids going to sleep at night means they are on their own,” says Betsy Brown Braun, child development and behavioral specialist, and author of You’re Not The Boss Of Me. “I look at the morning as the oasis after the drought.” In other words, kids can be especially needy for Mommy time in the morning, which may not exactly mesh with your desire to rush everyone out the door. Taking a moment first thing to reconnect with a snuggle and a little conversation can go a long way toward quelling attention-getting behavior later. If they start acting up as the morning goes on, see what you can do to re-establish a connection. Maybe getting dressed in Mommy and Daddy’s room will be just what he needs to get his pants on.

Get Dressed First

  • The biggest hurdle in the race to get out the door? Getting dressed. Braun suggests getting it out of the way first thing, teaching kids to suit up even before they come downstairs for breakfast. The night before, have them lay their clothes out on the floor, crime scene style, to make it fun and easy. Buy clothes that are easy-on and easy-off — think elastic waists and big buttons. And let go of the idea that your kids will head off to school looking like they belong in a catalog. Remember — self-reliance is more important than outfits that match.

Make Breakfast DIY

  • Sharon Danzger, a professional organizer in northern New Jersey, suggests buying yourself a bit more time to get ready by empowering kids to fix breakfast for themselves. Save hot breakfasts for the weekend, and instead stick with quick, no-cook options. Have cereal and bowls out where kids can reach them, and keep milk, yogurts, and cheese accessible from the bottom shelves and drawers in the fridge.

Follow the Leader

  • Teachers are great at making jobs seem exciting and fun — a trick parents can steal. If you have more than one kid, let them take turns being the morning leader. “This child is in charge of getting certain tasks done and helping motivate everyone to get out the door,” says Erin Munroe, a child therapist in the Boston, MA area. “He or she also gets some sort of bonus for being the leader, like picking the radio station.”

Play Some Tunes

  • The right music can give kids the get-up-and-go that they need to plow through the morning routine. “Create a playlist of music that your children like and have it last for 10 to 15 minutes, says Grace Brooke, a professional organizer in Santa Rosa, CA. You can even use music like a timer — when the Jonas Brothers song comes on, you should be getting on your shoes!

Get Up Earlier

  • You might not like this one, but it could make a world of difference. If you find yourself consistently running 15 minutes late, get up 15 minutes earlier, says Debi Silber, a life coach in Dix Hills, NY. You’ll give yourself a cushion — and maybe even a chance to get ready in peace. Ditto for your kids; if it consistently takes them 30 minutes to get ready, don’t think they can magically do it in 20.

Use a Carrot

  • Whatever your kid loves — watching TV, playing on the computer — use it as a reward for when they get ready ahead of schedule, says Brooke. In other words, no screen time until he’s done what he needs to.

Do as You Say

  • Model what you want your kids to do. “Be a role model to your children by preparing your lunch the night ahead, preparing your bags and picking out your clothes, tidying up in the evening and setting the table for breakfast,” says Fran Pollen, a parent coach in the Philadelphia area. That means no skipping breakfast, Mom — your kids aren’t allowed to, right?

Stay Calm

  • Have you ever noticed your anxiety has the effect of making your kids move in slow-mo? “The more you rush in the morning, the slower your kids will move,” says Kirk Martin, a behavioral consultant in Nashville, TN and executive director of Celebrate!Calm, or organization that specializes in working with kids with learning disabilities. So if the kids are stalling or dawdling, stop what you’re doing and see if a hand on the arm or squatting down to make eye contact can get them moving again. “Once we connect with a child, compliance follows,” says Martin.

Let the Chips Fall

  • As they should during the rest of your day, let your child’s actions dictate the consequences, even if it makes you late or saddles you with a whiny kid on the way to school. If your son doesn’t put on his shoes as you ask, warn him that you’ll take him to school shoeless – and then follow through and let him feel the consequence of being embarrassed in front of his teacher (pack the shoes, of course!) “Take the time to teach your child the lesson one day to save time every day,” says Braun.

Source: Parenting