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Helping Kids Develop Healthy Habits: A Pediatrician’s Tips for Parents

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With the arrival of cooler fall weather, families often find themselves managing busier schedules, spending less time being active outdoors and less time together. In addition, many children and teenagers experience social isolation during the winter months, which is often associated with poor mental health, unhealthy eating habits and a lack of physical activity.

No matter the season, parents can help their children develop habits that will help them prioritize their health all year long.

Here are tips I often recommend:

Tip #1: Get moving – even if it’s just for 20 minutes per day.

Short bursts of exercise can have a positive impact on physical and mental health, and activities that can be done as a family are a natural moment to connect with one another. Take the dog for a walk or walk around your neighborhood. If going outdoors isn’t possible, choose an exercise video or have a dance party! Try creating a weekly fitness challenge for the whole family, or let your kids take turns choosing an activity. Making movement fun increases the likelihood it becomes a lasting habit. You might even explore local indoor options like community centers, swimming pools, or trampoline parks during colder months. Also, consider scheduling “active breaks” during screen time to reduce sedentary habits.

Tip #2: Get kids involved in meal prep.

Children are more likely to eat meals they helped prepare, so having kids assist with planning the family menu for the week is a great way to engage them in the process of putting together balanced, nutritious meals and snacks. Have your picky eater help choose healthy foods they’d like to eat at the grocery store or online or choose recipes that they would like to make together. Teaching kids basic cooking skills also builds independence and confidence in the kitchen and encourages a lifelong interest in healthy eating. You can even create theme nights like “Taco Tuesday” or “Build-Your-Own Bowl” night to make mealtime exciting and customizable. Encourage children to try a “new food of the week” to expand their palate.

Tip #3: Connect with your child every day.

Eating dinner together – ideally phone-free – is a great way to connect, but it may not be possible for every family. Take 10 minutes per day to speak with your child about their day. In addition to helping your child feel supported, these conversations can help you know your child better so that you can recognize any concerning changes in their behavior that should be addressed. Even simple routines like reading together before bed or chatting on the way to school can reinforce your bond and provide daily reassurance. Make sure to validate their feelings and create a safe space where they feel heard and understood. Encouraging open dialogue early builds trust that can last through adolescence.

Tip #4: Model healthy behaviors.

As a parent, if you have unhealthy exercise or eating habits or poor body image, it is important to be mindful of how this might impact your child. Demonstrate that a healthy lifestyle is all about moderation and help them to understand that good health isn’t just about a number on the scale. Talk openly about the importance of feeling good, having energy, and taking care of both mind and body. Your attitudes and actions set the foundation for your child’s approach to their own wellbeing. Keep conversations positive and focus on health goals rather than appearance. Celebrate progress and effort rather than perfection!

Doctors are here to help. If your child is struggling with their weight, eating habits, or overall wellbeing, their pediatrician can be a great partner and resource in developing a customized plan for optimal health.

Insights from an Oral Surgeon: What You Should Know About Wisdom Teeth

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Beyond the Basics: Understanding the Role and Risks of Wisdom Teeth

As oral health milestones go, the arrival–or removal–of wisdom teeth is one many of us will encounter. These third molars typically make their debut in the late teens or early twenties, but despite their name, they often bring more challenges than wisdom. As an oral surgeon, I’ve seen firsthand the complications that can arise when these teeth are left unmanaged. This guide outlines the essential facts about wisdom teeth to help you, or your child make informed decisions for long-term dental health.

What Are Wisdom Teeth?

Wisdom teeth are the final set of molars to emerge, usually at the back of the mouth. While they once served an important function for our ancestors’ diets, today they are often more problematic than helpful.

Why Are They Often Removed?

In many cases, there simply isn’t enough space in the modern jaw to accommodate these additional molars. This can result in impaction, a condition in which the teeth fail to fully erupt through the gums. Impacted wisdom teeth can cause pain, crowding, decay, or infections–and often damage adjacent teeth.

Signs It’s Time to Evaluate

If you’re experiencing pain in the back of your mouth, swelling, difficulty opening your jaw, or unexplained bad breath, it could be related to wisdom teeth. However, problems can also develop silently. That’s why proactive evaluation, even in the absence of symptoms, is strongly recommended–especially in patients between the ages of 16 and 25.

The Case for Early Intervention

Timing is critical. Removing wisdom teeth before the roots fully form allows for a more predictable procedure with fewer complications and faster healing. In most cases, early removal prevents future oral health issues and helps preserve the results of orthodontic treatment.

What to Expect from Surgery

The procedure is typically performed in-office under local or general anesthesia, depending on the patient’s needs. Most extractions take less than an hour, and thanks to modern surgical techniques, recovery is often quick and uneventful. Post-operative discomfort is usually mild and can be effectively managed with prescribed pain medications and proper care.

Your Next Step

If you or your child hasn’t yet had a wisdom tooth evaluation, now is the time. Taking proactive steps today can prevent serious dental issues down the road and protect your long-term oral health.

Redefining Senior Living in Westchester Through Innovation and Personalization at The Bristal

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With more than 25 years of experience, The Bristal has proudly provided senior living accommodations, including independent living, assisted living, and memory care services, to thousands of seniors across the New York region – including right here in Westchester County. Dedicated to providing personalized service, innovative solutions, and an evidence-based approach to care, The Bristal has maintained its status as a community leader.

We spoke with a few of the team members at The Bristal to learn how a legacy of excellence translates into a forward-thinking, highly individualized living experience for residents and their families.

How is The Bristal evolving its wellness offerings to meet the changing needs and expectations of today’s older adults?

We continually adapt our wellness approach by listening to residents, reviewing outcomes, integrating the most up-to-date evidence-based practices, and embracing smart solutions that enhance care. For example, The Bristal communities are among the first in New York State to incorporate Foresite, an innovative, AI-powered fall detection and health monitoring platform, which helps members of our team respond more quickly and discreetly when needed. It’s part of our commitment to supporting independence while delivering care that’s proactive and personalized.
–Kyra Sosnow, Vice President of Information Systems

Innovation is so important to stay relevant as the latest generation enters retirement age. What role does technology play in how you design and personalize enriching programming?

Technology helps us meet residents where they are – both in terms of interests and abilities. At The Bristal communities, we use tools like LifeLoop to learn our residents’ preferences, personalize programs that truly resonate, and track their participation. This allows us to offer meaningful, engaging options – whether it’s live performances by Broadway professionals, college-level lectures through local partnerships, or activities that support brain health and cognitive stimulation. These insights ensure programming remains fresh, relevant, and tailored to each community.
–Mark Paretti, Vice President of Resident Experience

You mentioned how technology helps personalize engagement and programming. How does that same commitment to personalization carry over into the dining experience?

At The Bristal, dining is both personal and purposeful. We offer a rotating menu of seasonal dishes alongside everyday favorites, all shaped by resident feedback. Our team works closely with each individual to accommodate dietary needs – including allergies, dietary restrictions, and modified textures – while ensuring every plate is thoughtfully prepared and presented with dignity.
–Alaina Hoschke, Registered Dietitian

Over 25 years, how has The Bristal balanced tradition with innovation?

Our approach comes from staying rooted in what works – while always being open to what’s next. We take the insights we’ve gained over decades of experience and combine them with what we learn every day from our residents and families. That’s how we continue to evolve, adapt, and deliver personalized service that reflects our legacy and our commitment to excellence.
–Toni Thorne, Executive Director at The Bristal at Armonk

The Bristal Assisted Living operates 24 communities across the tri-state area. For over 25 years, The Bristal has created communities that balance independence, luxury, and peace of mind, providing extraordinary lifestyle experiences through person-driven care and operational excellence. To schedule a visit or learn more about our Armonk or White Plains communities, please visit thebristal.com

The Truth About Crunches

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Pallof Press

A crunch is one of the most common abdominal exercises, but it fails to accomplish the two most common goals of abdominal work: protecting your lower back from injury and toning your mid-section.

If you can perform one single crunch, you have a six pack. Whether you can see it is a matter of body fat. Decreasing body fat is a function of cardiovascular exercise and sound nutrition. Crunches may enhance the appearance of your rectus abdominus, but this comes with some risk.

To understand the risk, let’s talk about your core–which is designed to stabilize the spine. Comprised of the transversus abdominus, deep spinal extensors, diaphragm and pelvic floor, your core acts to minimize movement of your spine. This is a positive for your spine because a stable spine is a healthy spine. Crunches and pelvic tilts require flexion of the spine (think of slouching in front of the computer): the opposite of stability!

Plank

Crunching and slouching place your spine in nearly identical positions. We know slouching is not good for our spine, but crunches remain a very common exercise. The repeated flexion of your spine produced by crunches places stress on your vertebral discs and ligaments. Over time, this cumulative stress can increase your risk for lower back injuries, including disc herniation and lumbar radiculopathy, commonly referred to as sciatica.

Instructing proper engagement of the transversus abdominus is beyond the scope of this article, but a good starting point is to focus on pulling your belly button inward, toward your spine. This should be done without holding your breath and without moving your spine (no pelvic tilts!). Try to hold your contraction for 10 seconds and repeat 5 times.

It might take a few weeks of practice to become proficient with this movement, but it is worth the investment because it is the foundation of true core exercise. When you feel as if you are getting the hang of it, start engaging your core for 10 second intervals during different activities, such as walking or sitting in your car for the duration of a red light.

Exercises like planks, side planks and pallof presses correctly emphasize stability of the spine. You can even work your core by keeping your stomach firm while performing other exercises, such as pushups, rows, or squats. The difference is that your ability to keep your stomach tight should be the limiting factor for these exercises. For example, if you can perform 15 pushups with good form, you are doing a great job of strengthening your chest and triceps. However, if you want to focus on your core, you would perform only as many pushups as you can with your transversus abdominus engaged. If you feel your stomach fatigue at seven repetitions, the exercise is done because you have fatigued your core.

Bottom line: If your goal is to work your core or decrease your risk of lower back problems, you can do far better than a crunch!

Weight Watch

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Ultra-processed foods & increasing screen time have fueled rise in the obesity epidemic, putting more people at increased risk of heart disease.

When the World Health Organization recognized obesity as a global epidemic in 1997, less than 20% of Americans were considered obese, with a body mass index (BMI) greater than or equal to 30. Less than three decades later, the numbers are staggering. Obesity rates in the United States have doubled to 40% according to a 2021-2023 report by the Centers for Disease Control. As rates continue to rise, it’s predicted more than 250 million Americans will be obese or overweight by 2050.

“Obesity is one of the most common conditions I see in patients,” says Dr. Angel Rodriguez, Medical Director of Primary Care at White Plains Hospital Physician Associates. “Over the past several decades, we’ve seen a shift toward high-calorie diets comprised of processed foods that are full of salt, sugar, fats, and artificial colorings. They are designed to entice people to eat more, but they’re not very healthy and lack nutrients.” Though Westchester’s obesity rate sits well below the national average at 24% of the population, residents still report overindulging in ultra-processed foods. In the most recent Westchester County Community Health Assessment, 20% of adults self-reported consuming one or more sugary drink daily and 23% said they ate less than one fruit or vegetable daily.

Increasingly sedentary lifestyles also contribute to weight gain–a trend that’s been exacerbated in
recent years by increased screen time and work-from-home culture. “COVID brought that out more than anything. Now we sit in front of the computer eating and talking,” Dr. Rodriguez says. “I can relate. As with everyone else, I gained weight during the pandemic and am working hard to get back to a healthy weight.”

Shedding excess pounds has a positive impact on heart health. “Carrying extra weight is like carrying a backpack full of rocks,” Dr. Rodriguez says. “Your heart has to work harder, and the extra weight causes added stress in the whole body, including on the joints and liver as well.” Obesity is also tied to increased incidence of other chronic conditions, including hypertension, high cholesterol, insulin resistance, and diabetes–all risk factors for heart disease–as well as inflammation and joint pain.

Dr. Rodriguez recommends this commonly prescribed regimen for reaching a healthy BMI:

  • Follow a healthy diet and swap those processed foods for fruits, vegetables, whole grains, lean proteins, and healthy fats.
  • Aim for at least 150 minutes of exercise per week.
  • Eat slower to help with portion control.
  • And drink lots of water – it’s good for you and filling.

Before starting an exercise regimen, patients should visit their primary care physician for a physical–a step Dr. Rodriguez notes is often overlooked. A comprehensive exam confirms the heart is healthy enough for cardio and can identify other factors linked to weight gain, like genetics, hypothyroidism, and in young women, polycystic ovary syndrome. “Most patients who are obese are relatively sedentary,” he notes. “You want to have a sense of what their heart can handle before they go run on a treadmill.”

Physicians can also advise on injectable weight-loss (GLP-1 and GIP receptor agonists) medications for appropriate patients to help with weight loss and lower the risk of heart attack. “You still need to eat right and exercise, but the good thing is that these meds are working for the right patients,” says Dr. Rodriguez.

To combat this growing epidemic, small, sustainable changes to diet and lifestyle can make a significant impact over time. With the right support and resources, maintaining a healthy weight and reducing heart-disease risk is within reach, Dr. Rodriguez notes.