Nutrition, Lita Style

Irene Madrid (Lita)

Co-Owner of LPB

Kids + Whole Foods = Healthy Life

Kids + Sugary Foods = Toxic Life

When I started  a 4 month research project on longevity for my “Ga-Ga Sisterhood” grandmother group, I thought I was pretty good in the nutrition department....but I was wrong.

While I always ate plenty of fruits and vegetables, I also liked to pound down a whole box of vanilla wafers, some candy and perhaps another treat if my grandchildren were around---on a daily basis.

However, as I began reading what sugar, especially fructose, does to each and every cell in our precious bodies, I could visualize the reality of the damage in a  whole new way.

Here is what I learned:

1. Fructose and other corn derivatives cannot be metabolized by your body.  It’s the wrong fuel.  Think what would happen if you put diesel in your minivan?
2. The appestat center of your brain registers the need for more nutrients when you consume empty calories, so you quickly become hungry again.  This is a big reason for weight gain.  Leave packaged foods alone.
3. Sugar stresses our cells.  Free radicals form from a process called “oxidation stress”.  The wear, the tear, and constant repair of the cells due to sugar cause them to dividing and die much too quickly.  Early aging is a direct result of oxidative stress.
4. Sugar is addictive.  The same area of the brain lights up for cocaine, heroine...and sugar.
5. Sugar promotes cancer, a lower immune system, diabetes and dental disease.  Dental disease is linked to cardiovascular disease.
6. Exercise makes a big difference in cell rejuvenation, countering aging, and helping with strong immunity and metabolism.  Exercise promotes a healthy appetite so it is a good idea to present whole foods as a snack.

It is difficult to be a “Food Warrior”, learn how to read labels and combat T.V. commercials.  It is even more difficult with picky eaters in the house.

I just listened to Sirius “Doc Talk” with two NYU pediatricians.  They suggest if a child doesn’t want to eat his dinner, take the plate away.  Have them remain for family conversation.  Keep their plate of food until bedtime and, DO NOT give them any other foods.

Picky eaters will skip meals and then beg for a snack an hour later.  Offer the last saved meal and keep a loving voice, say the NYU pediatricians (one of whom was also a nutritionist).

It is simple: you buy the food so keep your home filled with fresh whole foods.  Children will grow to love the taste of real food and be much healthier.

Then when special celebrations come around, a treat will truly be a treat and not a staple in your healthy home.

"The Distracted Mind" by Irene Madrid

From LPB co-founder Irene Madrid.  Grandmother, lifetime credentialed teacher, child lover and studier:

Developing attention, focus and questioning the concept of multi-tasking has recently been in the news along with how electronics affect the wiring of our brains.

In the DVD "The Distracted Mind," with neuroscientist Dr. Adam Gazzaley, the myth of multitasking comes to fact in his lab at UCSF.

While our brain enjoys the challenge of doing several things at once, brain scans reveal the prefrontal cortex (the discerning and decision making areas of the brain) shows that activity jumps around from one part of the brain to another, as attention shifts.

One statistic showed that when we are driving and using a hands free phone, it places us in four times the risk of an accident.

Utilizing this information for best learning outcomes in children, we know focusing on one piece of information at a time is optimal.

There is a lot we can do to enhance our children's learning and attention span.  If a task is very important, says Dr. Gazzaley, then TV, the iPhone or other distraction brings poor results.  If the activities are fun and don't need accuracy, it can be consciously chosen in a recreational way.

In his lab, Dr. Gazzaley has measured the amount of undeveloped prefrontal cortex from children ages 5 to 20.  The more green areas that showed up, the less able the person was to make good decisions.  Even 20 year olds have pockets of green!  Of course, that is why asking a child their opinion for doing chores, learning to swim or what they wish to eat for dinner makes very little sense.

As children grow, a good way to help decision making is to give limited choices in small things.  When children show they can handle making good decisions, choices can also grow.

More concerns in neuroscience today are the issues of possible addiction to electronics.  Electronics are taking the place of social interaction and experts say studies indicate less empathy development with lots of electronic use.

In the movie "Avatar," they greet each other with, "I see you."  We now know when children beg caregivers to, "Watch me!", this helps children to enhance their self identification.  There is hard wiring from the brain to the eyes which responds positively to being seen.

Dr. Gazzaley relates the story of two third grade girls who went to opposite sides of the playground so they could text each other.  Since 97% of our communication comes from body language and voices, this is how we socialize and communicate best.

Dr. Gazzaley interviewed high school students who admit that when they cannot use their electronics, they become filled with anxiety.  The teens also admitted when they have boundaries for electronics, they have better scholastic and social outcomes.

More studies need to be done and more scientists are interested in this broad field.  In the meantime, we can use this information for our families.

Allergies and swimming. Doctor recommended.

I have asked my girlfriend Sharon to write this months blog post.  Her son is highly allergic to nuts.
I used to have a bad attitude about people with allergies and thought, "tough luck for them!"  However, as I became educated about the risks these people live with every day, not by choice, my perspective and understanding changed.  Simply being in a room with a bowl full of almonds would require Sharon to go home
and shower before picking her son up from school.  I was shocked but it also opened my eyes to the trouble and pain you have to go through to keep your kids safe.

Recently a 13 year old girl died in Sacramento after accidentally biting into a rice crispy treat made with nuts.  Her father, a physician, gave her benadryl and 3 epipen injections to no avail.

I for one want to learn more about how we can keep all children safe.  And if that means being careful in our home and at the grocery store, considering what little johnny needs to be safe, then I will show my children how to think of others when choosing food.  I thank the parents of these children who tirelessly educate the public, friends and schools.

Luckily, swimming is a very safe place for these kids and we embrace them:)

Hi Whale Wisdom readers!

I’m so glad that Liesl invited me to write a guest blog post for Whale Wisdom readers. I have known Liesl for years and know that she’s passionate about swimming and teaching. Liesl knows that I’m passionate about food allergies because both of my sons have food allergies. One time, as we were chatting, we realized that our passions overlap!

Food allergies affect 1 in 13 children, nearly 6 million in the United States. It is an epidemic with no known cause and no known cure. For some people, a single bite of a food allergen, or even an insect sting, can cause anaphylaxis, a severe life-threatening type of allergic reaction that requires the use of an epinephrine auto-injector. People with food allergies often have asthma and eczema as well.

So how do swimming and food allergies overlap, you might ask? Well, very simply, swimming pools are usually a safe and clean allergen free area for people with food allergies. Swimming is a great form of exercise that improves one’s asthma health. The water adds moisture to dry skin and the chlorine also helps to control skin infections that can be caused by excessive scratching due to eczema. Swimming is great for my boys but always consult with your family’s doctor for specific advice about your loved ones’ medical concerns.

You can help those living with food allergies have a safe swimming experience by keeping food and drinks away from the pool area and by always washing hands after eating or snacking to prevent cross-contact. If you know someone with food allergies, ask them what you can do to keep them safe and what are their food allergies. You can learn when and how to use an epinephrine auto-injector, such as an Epi-pen. They will appreciate your kind concern.

I would like to invite everyone to Food Allergy Research Education (FARE) 5K Walk/Run for Food Allergies in Memory of BJ Hom on October 12, 2013, from 9 am to 1 pm, at Lake Cunningham Park in San Jose. The 5K walk/run is a family friendly event with live entertainment and activities for the entire family. BJ Hom tragically died as a result of his food allergy to peanuts shortly after his high school graduation during a family vacation to Mexico to celebrate his 18th birthday.

Thank you for reading and many thanks to LPB for their support of food allergies! Happy swimming!

For more information:

FARE: http://www.foodallergy.org/

Food Allergy Walk: http://www.foodallergywalk.org/bayarea

Sources:

http://www.ncbi.nlm.nih.gov/pubmed/12861890

http://www.ncbi.nlm.nih.gov/pubmed/1470792

http://www.nationaleczema.org/living-with-eczema/bathing-moisturizing

Sharon is a Bay Area native and worked as an elementary school teacher for many years until she and her husband started a family and have two sons. In addition to being a stay at home mom, Sharon does volunteer work for her children's schools as well as for FARE and other organizations.

Private Swim Lessons: Only the Best for My Child (or is it...?)

For many years, La Petite Baleen did not offer semi-private or private lessons. There are many reasons why we didn't offer this type of lesson, one of which was pool space. When we only had 2 locations, we were literally "overflowing" with students and needed to accomodate as many kids as possible.  Once we opened our 3rd location in San Francisco, we finally had some breathing room and slowly opened up private lessons. 

Today, we have noticed a trend in parents requesting private or semi-private lessons for their children. At LPB, we suggest parents give group lessons a try before jumping right into private lessons for many reasons:

• Peer pressure. In our extensive experience, children learn faster with their peers (yes, peer pressure can be a good thing!)
• Kids thrive in a group environment. Burn out is much more common in a private lesson simply because it's more fun to swim with friends!
• Private lessons can be very intense "one on one" with a grown up. This can intimidate small children.
• Life lessons. At LPB we're not just teaching swim skills, we're teaching life lessons. Waiting your turn, following directions, and good sportsmanship (yes, sometimes a classmate will earn a sticker or ribbon before you...say "congratulations and give them a big high five!)

Private and semi-private lessons serve a purpose and in some cases they can be helpful. 

• If your child has special needs and cannot be mainstreamed safely, private lessons are a perfect match. 
• If your child is close to their next ribbon but need a little extra "tutoring" on the side a few private lessons can help get them to their goal. 
• Semi private lessons are great for parents of multiples or siblings under the age of 3. Children ages 30 months and up can go in without an adult in a semi private.

Typically, young children thrive in our group lesson program. As discussed above, there are some circumstances where a private or semi-private lesson would be more appropriate, but more often than not group lessons are best. Give it a try before you invest in private/semi-private lessons!

Happy Splashing,

No Such Thing as Drown Proof!

Last week I saw a post on a local mother's club forum asking about Infant Swimming resource (ISR). We often get asked by parents whether LPB offers this "drown proofing" technique at our schools. Our answer is, there is no such thing as being drown proofed.  Here is my response on the mother's club forum:

Q: I watched a YouTube video of a baby floating on his back after falling in a pool. I want to teach my 10 month old Infant Swimming Resource drown proofing, but I can't find anyplace locally that offers this program. Does anyone know of a pool where this is taught? I just want to make sure my baby never drowns!

Anya's Response:

hi there,

i just wanted to chime in here and let you know that infant swimming resource is very risky and imo, causes trauma to babies and toddlers.

first of all, there is no such thing as being "drown proofed", or "water safe". these terms are completely unfounded and any swim school or program that claims they can "drown proof" your child is a MAJOR red flag. nobody is ever drown proofed...not even michael phelps!

regular swim lessons are the best way to develop a healthy relationship with water. yes, there should be a slight "respect" or fear factor involved in swim lessons of all kind. after all, we are dealing with a suffocating liquid. infants and toddlers can grab onto the side of a pool and hold their breath. this should be taught in a nurturing and encouraging environment, which is not the approach ISR takes. ISR basically bullies a child into back floating with the hope that the child will be able to do this 100% of the time. ISR programs recommend that you put your child down for a nap on his/her side because vomiting after a "lesson" is not uncommon. this is not ok!!!!

lastly, ISR instils a false sense of security in parents. please do not ever think (even for a second) that your child is going to be safe after taking ISR. here's a likely scenario: your child falls into a pool or fountain and hits his head badly on the way in. he could pass out, he could cry from the pain (letting all of his air out) and not be able to adjust himself to a float position. ISR is so misleading, it's almost a crime.

i am PASSIONATE about child development and swimming, and i wish i could tell every new parent this information. swim lessons are extremely important as a layer of protection against drowning, but there are no guarantees. drowning is the #1 cause of accidental death for children under the age of 5. the only way to prevent drowning is by using layers of protection (http://www.swimforlife.org/programs-services/):

safer response: parental supervision, making sure caregivers know how to swim and can perform cpr

safer water: barriers for all pools, hot tubs, fountains, etc...don't forget to empty dog bowls, buckets, etc!

safer kids: regular, year round swim lessons can give your child a healthy respect for the water while teaching them how to hold their breath which can buy you precious seconds!

learning to swim is a lot like learning a language...if you don't use it, you lose it. it's important to make swimming a part of your child's regular routine so that their muscle memory and skill retention remains constant. those winter and spring break trips to palm springs or hawaii won't go over so well if your child hasn't been in the water for months!

please let me know if you have any other questions/concerns. as a professional swim teacher with decades of swimming experience at all levels, i encourage parents to avoid this method of "drown proofing".

happy (and safe) splashing,

anya hall
curriculum director, LPB

Year 'Round Swimming

From Anya Hall

LPB Marketing and Curriculum Director

Watch these great videos on our Media page on our website:

http://www.swimlpb.com/about/media/

Summer is upon us! It's time to break out the sunscreen, and put down the iPhone as we venture out to different bodies of water. Be it a lake, a hot tub, a swimming pool or the ocean, parents must always watch their kids around water.

At this time of year, we always see a wave of new students. Most of these students come from families who may not be aware of the many benefits of year round swimming. We get a lot of requests for "intensive" lessons or "Drown proofing" classes. Parents want some sort of crash course in "guaranteeing" their child will be "water safe" in X amount of lessons.

This approach to swimming is antiquated and dangerous. First of all, learning to swim is not like learning to ride a bicycle. You won't always remember how. It's more like learning a language or playing an instrument. If you don't use it, you lose it. Swimming deals with a foreign element...water. It uses different muscle groups that are not used on land. This is why Olympic swimmers train 4+ hours a day in the pool all year round. 

My dad, John Kolbisen (co-founder or LPB) has memories of growing up in the 50's and being thrown into the pool at the beginning of each summer. He remembers having to learn from scratch everything he had learned the previous summer, because he hadn't practiced his skills during the school year. 

These days, we have lots of opportunities to enjoy our swim skills year round. Winter break trip to Hawaii? Spring break in Palm Springs? Indoor pool party for a friends' birthday in March? These are all things that more and more families enjoy year round. It sure is a shame to see kids struggle when they haven't been in the pool since August. 

Year round swimming provides an opportunity to keep students swim skills fresh with proper technique and form. Yes, there is the added value of safety as well. If your child hasn't been in a pool since the end of summer and they happen to fall into a fountain at the local shopping center in may, you'd want them to remember how to hold their breath and most of all be comfortable in the water, avoiding panic which quickens the drowning process. 

So parents, please! Do yourselves and your children a favor and keep them in lessons year round. You'll enjoy those expensive vacations much more knowing your child is ready to swim, and you'll have the added confidence knowing that if your child fell overboard on "It's a Small World" it wouldn't ruin your trip to Disneyland either. 

Remember, there are no guarantees in life. Any program that claims they can "drown proof" your child in a certain amount of time is a MAJOR red flag. There is no such thing as being water safe or drown proof. Water "safer" yes, but nobody is ever completely safe in the water. 

Our next entry will take an in depth look at the Infant Swimming Resource (ISR) technique and why LPB cautions those considering this program for their infant or toddler. 

Just Say No....to arm floaties!

Summer Safety week is coming up at LPB in May.  

Summer is around the corner and I often see young children at pools with arm floaties or life jackets.  We are not fans of these floatation devices as they offer parents a false sense of security as well as hinder the learn to swim process.

Arm floaties that you can blow up and slide the kids arms through are the worst.  They are unsafe!  They easily get holes in them and deflate.  Children can easily take them off when a parent is not looking.  They also do a poor job of keeping their face and mouth above water so a child who does not know breath control might ingest unsafe amounts of water unmonitored.  These are very dangerous, please do not put these on your children.  Yah, I wouldn't be happy with those things on either:

The other alternative that parents often use is the life jacket.  When using one on a boat, make sure it is Coast Guard approved,  it will say if it is on the tag.  Always use these when boating or when near moving bodies of water, such as rivers and lakes, for safety:

When swimming in a pool however, we suggest not using the life jacket for teaching swimming.  It gives a false sense of buoyancy and hinders proper body position in the water making for an awkward stroke.  At LPB, during Summer Safety week, we actually spend time getting our swimmers (above red ribbon) comfortable wearing and moving around in the water with a life jacket.  It is such a contrary feeling to what swimming actually is that it can often confuse and even scare children who know how to swim. They find their stroke is difficult because they cannot move well in the water with a life jacket on.  Life jackets are designed to keep heads above water.

Another thing that I have seen floating around the internet lately are videos of young toddlers "falling" into a pool fully clothed and rolling over and floating.  I want to caution all parents to remember NO ONE IS EVER DROWN PROOF!  Even adults, even my husband who was an Olympic swimmer.  Don't ever count on swim lessons or water survival floating to make someone drown proof.  Swim lessons nor water survival methods will ever make up for proper adult supervision at all times.   

Parents, keep the cell phones in your bags while at the pool this summer.  Don't become distracted with texts or phone calls.  Remember drowning is silent and can happen suddenly.  

Atherton LPB coming SOON!

Update on our new location:

Construction is going swimmingly with our new school!  We are planning on opening mid-late May.  Chad Hooker is our General Contractor who also built our 1st school in Half Moon Bay.  His quality and expertise are resulting in a top notch facility that will be offerring LPB's famous swim lessons to the south Peninsula community.  Here is the pool, dug and rock foundation preparing for concrete framing and pouring, getting ready for our Diamond Brite pool finish:

LPB staff and teachers are looking forward to expanding to the new pool.  It is perfectly sized, and has great natural light with 4 new skylights we have installed.  High ceilings, state of the art Raypac X-Fyre pool heater (remember our pools are always 90 degrees cozy warm!), and the Astral Heliox Ultra-Violet sanitizer providing the highest level of cleanliness while allowing us to use as little chlorine as possible.  And the cream of the crop will be our Neptune Benson Defender pool filter.  A world leader in pool filters, the Defender will allow us to take advantage of an amazing 90 minute turnover rate for the entire 40,000 gallons of pool water!  We've taken every measure to guarantee the cleanest pool water possible.

Most of the staff for our new location will be current employees already trained with experience.  Keep an eye out for our seasoned teachers.  We are always hiring and training new teachers at all of our schools as well.  We are currently interviewing from our management staff for a Site Director in Atherton.


For those who are wondering WHERE the school is located, it is perfectly placed on Fifth Ave and El Camino, right next to Chavez Market.  So convenient for Palo Alto as well as Redwood City/Woodside.  Chavez Market also has a spectacular Taqueria that serves some of the most delicious horchata I've had!  If you haven't been, you are missing out.  Here is an outside view of the new school so next time you are driving down El Camino you can take a peak:

Here is the Google Map Link:

https://maps.google.com/maps?q=60+Fifth+Ave,+Redwood+City,+CA&hl=en&ll=37.467918,-122.207751&spn=0.004036,0.006899&sll=37.269174,-119.306607&sspn=8.285654,14.128418&oq=60+fifth+ave+re&t=h&hnear=60+Fifth+Ave,+Redwood+City,+San+Mateo,+California+94063&z=17


We will be giving priority sign ups to current swimmers.  So if that after school or weekend spot is important to you, sign up at any of our current locations for the time being and switch to our new site when we open.

Bathers

I was walking through Target yesterday and they already have their swim suits out for the summer.  So I thought it would be a good idea to remind people how to size a swim suit as well as appropriate swim attire or "bathers" as my Aussie girlfriend likes to call them.

One of my pet peeves is seeing little girls with swim suits hanging off their bodies.  The fabric bunches down at the bottom.  1st thing to remember when buying a swim suit for girls is BUY IT TIGHT FITTING!  Please don't buy a swim suit thinking they will "grow into it".  If anything the lycra in a suit will stretch and break down over time.  When trying on a swim suit for your daughter, check her shoulder straps at the top.  You should be able to fit only about 2 fingers in at the top.  Tight is good!  The suit will stretch and lose elasticity through wear.

A bonus with a tight fitting swim suit is that it will last longer.  The fabric is being pulled tight and this strengthens the lycra from chlorine breakdown.  Also, do not wash your swim suit in the washing machine.  That will break down the suit much faster and waste your money.  I don't even rinse mine, I just hang to dry.

I also think it is appropriate for young girls to wear 1 piece swim suits.  Not only is it the most practical but it is appropriately modest for their age. Little girls don't have the body parts for holding down a bikini or even a tankini for that matter.  If they jump in the pool, their suit will roll right up past their breasts.  At LPB we strongly feel that tight fitting 1 piece suits are good for learning to swim.  I personally feel that they are also optimal for romp and play at the lake and pool as well.

What about those swim shirts that so many swim suits come with now?  At swim lessons, our pool is indoors.  There is no sun, the pool is 90 degrees.  There is no need for a swim shirt.  These shirts act as drag and can weigh down a swimmer.  When we were training at an elite level, we would sometimes use additional suits or even cut off tights to act as drag to make us work harder.  I don't think young children need to work so hard in a pool learning to swim.  Swim shirts come in handy of course when out in the sun.  But keep in mind, they weigh a child down!  Luckily for me, me kids are olive complexioned and I lather them with sunscreen every hour.  But I can understand fair skinned children needing extra sun protection.  Just be aware and mindful of the extra fabric when swimming.

Boys suits (swim trunks) also can be a burden when netting or pockets fill up with water.  My boys swim in "jammers" which are similar to bike shorts.  Tight fitting but more coverage than a typical speedo.  These can be bought at most sporting good stores or online.

I hope this helps for your kid's swim suit decisions for the summer.  If you have any questions, shoot me an email and I will try to help you as best I can.  I just bought my kids some speedo suits for the summer.  The fabric that Speedo calls "Endurance" has polyester in it and lasts much longer!