Ep 16 - Guest Expert: Dr. Orlena, Pediatric Doctor, the Four Pillars of Healthy Living in Families

Cast:
Dr. Tara Egan, therapist and host
Anna, teen co-host
Dr. Orlena Kerek, Pediatric Doctor and host of Fit & Fabulous podcast

Dr. Orlena is a proponent of creating systems and habits for families in order to foster a healthy livestyle for families. She discusses her FOUR PILLARS of healthy living for families:

1) nutrition
2) exercise
3) sleep
4) emotional wellness and mindset

She states that making changes is like a spiral...start with little changes, and they spiral into bigger and more significant changes. Tara notes that the initial steps of developing a new routine are the most stressful aspect of making healthy changes, but it improves with practice. Dr. Orlena urges us to listen to both parts of our brains; the planning part of our brain, and the part that defaults to old habits and temptations. We need to take care of both of those parts.

Chocolate isn't bad all the time, she says. So, phew.

Dr. Orlena notes that younger kids are naturally picky eaters, but oftentimes the mother has the role of setting the tone for healthy habits in the home. She advises against pressuring their kids to eat, but instead focus on having a healthy repertoire of food at all times. She notes that refined carbs should be limited, whereas vegetables (and sometimes fruits) should be given unlimited access. She feels that kids aren't actually able to regulate their own intake, especially if presented with foods high in salt and sugar.

We briefly discuss cultural differences, as the United States doesn't regulate the type of foods kids consume, whereas Spain (where Dr. Orlena resides) limits kids' access to unhealthy food during snack and mealtimes. Also, portion sizes are smaller outside of developed countries.

When it comes to exercise, try to focus on activities that are fun for the entire family, and push past your kid's cries of "No, I don't want to!"  Technology such as social media and video games can distract families from getting enough exercise.

Finally, Dr. Orlena describes the mindset that goes into making healthier decisions, consisting of developing positive thinking and being aware of the relationship between thoughts --> feelings --> action (behavior). Teaching kids to deal with disappointment is crucial to emotional wellness.

Learn more about Dr. Orlena by visiting her website RIGHT HERE.
Learn more about Dr. Orlena's "Super Simple System for Health Living for Families" RIGHT HERE.

Learn more about Dr. Tara Egan's therapy services RIGHT HERE.
Learn more about Dr. Tara Egan's books, webinars, public speaking opportunities, and coaching/consultation services RIGHT HERE.
Register for our FREE weekly parenting webinar series RIGHT HERE. We discuss a myriad of parenting topics each week, and registrants can watch LIVE or get the recording emailed to watch at a more convenient time.
Finally, join our private FB group for parents of high school students RIGHT HERE.

This podcast episode is edited by Laura Bauder of PodcastHERs.