Dr. Rippe's Blog

Just about the time that winter starts hurling its worst storms, the seed and nursery catalogues begin to arrive in the mail.  At least, that's the way it used to be for lots of families. Because my wife and I enjoy working on the landscaping and gardens around our home, we enjoy sitting by the fire and dreaming about and planning this year's projects while the snow is piled up outside (or the sleet is needling down).

In my years of practicing medicine, I have noticed that my patients who garden are some of the most positive people I know. Even when they are coping with serious health conditions, they tend to be forward thinking. Perhaps, their optimism comes from living the seasonal cycles of growing things in the earth. They look forward to planting, then nurture the young plants, cope with those that don't do well, enjoy the harvest of blossoms or vegetables, then tidy up the dying summer garden in fall, getting ready for fall and the rest time of winter.

Seeing and experiencing the relaxation and deep enjoyment that gardening can provide, I often recommend it to others. In these tough times, much of which seem beyond our individual control, we can all use something that we can influence more directly. Even if you don't have much time or space to enjoy gardening, there's a way to enjoy growing things.  A single orchid or blooming houseplant can brighten a room. A few houseplants (or balcony or porch plants) can be satisfying. 

If you are thinking of gardening outside and haven't done much of it in the past, I recommend that you start small.  Preparing and planting one small bed can provide a touch of beauty just where you want it without overworking yourself.  If you want to start from seeds, growing the seedlings is a great project to do with your kids. But bedding plants at economical prices will soon be available in gardening centers (or are available depending on where you live).  Let me know how you do.

Brownbagging lunch on most days of the week is a way for both parents and schoolkids to get balanced nutrition, eat something they like, and save money. Great benefits, but not if it overworks Mom. One way to avoid having Mom (or Dad) do all the work is to involve your children in planning and making lunches. Planning the week's lunches together gives parents an opportunity to share good nutritional principals with children, helping them to learn to make good decisions. Making lunches or helping to make them gives children an important role in helping the whole family run smoothly and save money, particularly in these times when we're all budget watching.

Most experts judge that school lunches have improved nutritionally in the last few years, but many still contain too much fat and too many calories. Bringing a lunch from home can be the solution, if that lunch contains foods that your child will eat. That's why it's important to involve your kids in planning lunches. It may take some time one weekend to sit down and talk about why it's important to eat balanced meals and how to choose foods from the different food groups and to identify foods (including some convenience foods) that fit those goals and that the kids like. But that time will be well spent.

Then you and the kids can make a plan for getting the lunches prepared.  Perhaps lunches can be prepared in the evening with or after dinner preparation. Or perhaps some lunches or lunch ingredients (such as some sandwiches) can be made on the weekend and frozen. The important thing is to work out a plan that works for your family. Many children will enjoy helping to plan their parents' brown bag lunches as well.

Working as a family team to create healthful, tasty brown bag lunches can enhance not only nutritional benefits but can provide time to spend together accomplishing a meaningful task. If you have tips to share on involving kids in lunch preparation, do share them.

In times of stress, such as today's tough economy, getting enough sleep can help you cope better and feel better. It may help your perform better at work and your kids do better in school. But getting enough sleep can be hard when you are worried or stressed, for whatever reason. So how much sleep is enough? And what can you do to help you get that sleep?

• Most adults need between seven and nine hours nightly.  Research suggests that getting less than five hours or more than nine may pose greater health risks.
• Children, according to the American Academy of Sleep Medicine, need more sleep:  Infants to 11 months need 14 to 15 hours, toddlers 12 to 14 hours, preschoolers 11 to 13 hours, school-age 10 to 11 hours.
• Adolescents also need more sleep than most adults, about 8.5 to over 9 hours.

What can you do to get more and better sleep?

• Set a sleep schedule. Go to bed at the same time and get up at the same time daily.
• Don't drink caffeine or other stimulants after dinner. (Some experts advise not after lunch).
• Use your bedroom for sleeping, not for watching TV, playing computer games, or listening to music. Make sure it's dark and cool.
• For adults, don't drink alcohol as a sleep aid. You may fall asleep quickly, but alcohol disturbs sleep processes. The result may be that you wake frequently in the night and wake up tired.
• Getting regular exercise is a great aid to getting better sleep. But experts advise that you not exercise within three hours of bed time.
• If you suspect that you or a family member may have a sleep disorder, such as chronic insomnia or sleep apnea, check with your physician. A sleep study or other evaluation may be in order.

For more information on sleep, check out the website of the American Academy of Sleep Medicine, www.sleepeducation.com.