Show Notes: More Episodes

Wondering how to get sweeter dreams?  We share lots of ideas in this episode!  Here are a few more resources with tips for getting better sleep, learning if you have a sleep disorder, and finding blue light filters.

• Read more about the common sleep disorders we talk about in this episode, and discuss with your doctor if any of these seem all too familiar.
• Have to use a device close to bedtime?  Here are some links if you're shopping for blue light filtering glasses and other blue-light blocking products to help your mind wind down when on a screen at night.
• Do you know your ideal sleep window?  Check out our Physician-Mom Hack of the Week in this episode and learn more on this site.

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Are you pregnant, breastfeeding, or pumping?  Or know a woman who is?  Share these resources that have helped us in our breastfeeding/pumping/supplementing journeys and as we have counseled other families.

• It's never too early (nor too late!) to seek help, and meeting with an International Board Certified Lactation Consultant (IBCLC) is a great place to start.  Find one easily here.
• You don't need to go overboard with tracking every minute of your baby's day!  But sometimes it's helpful to note feeds and diapers as you're keeping an eye on your baby's growth or if there are multiple caregivers.  We like this paper version, or you can check out this list of apps (#15 is a personal favorite!).
• You'll find a multitude of lactation-boosting recipes online, and this one for lactation cookies contains those 3 key ingredients we discuss on this episode. If you prefer smoothies, this lactation smoothie recipe is easy and delicious.
• Did you know that the laws that protect breastfeeding in public and pumping at work are a little different in every state?  Find out your state's laws, and how the Affordable Care Act (Obamacare) supports nursing moms, here.
• Paid family/parental leave is critical for the health of babies and parents, but the statistics we share in the episode show how just a privileged few get this benefit. The Zero to Three organization shares the tools we all can use to advocate for better paid family leave benefits.  They have social media graphics, op-ed talking points, and more!

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Let's talk about birth order! Firstborns, middle children, babies of the family, or onlies … how do these family positions affect your children’s personalities? How do they affect our own personalities as adults? And what does the science really say about this?  Check out these links to learn more!

• Dr. Kevin Leman's The Birth Order Book: Why You Are the Way You Are is an in-depth look at birth order and personality.
• Meri Wallace's Birth Order Blues book examines birth order from a parenting perspective.  She analyzes how the birth order of kids and their parents affect child development.
• But what does modern research say about birth order?  These articles in The Atlantic and The Washington Post outline current scientific positions!
• How does your birth order impact your parenting style?  And what can you learn from other parenting styles?  We think this article from Parents magazine is fascinating!

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Do you feel like you're approaching burnout?  Let's talk about the people we most often forget to care for: ourselves.  Why is self-care important for our health?  How do we squeeze it into our crazy lives?  And how do we teach kids these critical self-care habits?  Check out these resources.

• The CDC has compiled a comprehensive resource on healthy ways to care for yourself and your community during this stressful pandemic.
• HealthyPsych shares a list of practical ways to promote positive mental health in children, from routines and sleep to play and art... and many more.
• Here are some great tips from Good Housekeeping on small actions that we can take each day for our own mental and physical health.  (We love #19!)  
• The Dear Black Women Project has a fantastic list of self-care tips for your mind, body, and spirit.
• National Suicide Prevention Hotline:  1-800-273-8255, available 24 hours/day.

If cooking and baking are part of your self-care plan, we hope you'll enjoy some of our favorite new recipes!

• Kerala-style Chicken Curry: Because enjoying mouth-watering Indian food is the ultimate self-care activity!
• Roasted shrimp and orzo: Easy and delicious recipe that you can make ahead and enjoy throughout the week!
• Jamaican goat curry: Tasty (one pot!) curry with the perfect blend of spices.  If you haven't tried goat meat, here's your chance!  Or, you can substitute with beef shanks or brisket.
• Plantain frittata: Flavorful egg-based frittata recipe with a touch of plantain sweetness.
• Ice cream sandwich cake: Why choose among ice cream, a sandwich, or cake, when you can have it all?

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What is the national guidance on school re-opening during the pandemic? How are different states approaching this difficult question? And how can we support our local school systems that might be struggling to provide quality education among all the competing priorities?

• This public statement signed by the national organizations of pediatricians, educators, and school superintendents provides guidance on how and when schools can re-open safely while protecting kids, teachers, and families. 
• The CDC has a decision-making tool to help parents decide what the best option might be in your particular situation.
• Johns Hopkins University's eSchool+ initiative tracks each state's school re-opening plans so you can compare plans across the country.
• How can we donate to schools that need more funding? You can reach out to your local school system, or check out Adopt a Classroom or Donors Choose to find a particular school or teacher.

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How can you be sure you aren't falling for false information online?  Here are the resources we mentioned on this episode, plus a few bonuses!

• FactCheck.org is a nonpartisan, nonprofit organization that monitors the accuracy of statements from U.S. politicians. Their SciCheck site and Coronavirus section are definitely worth checking out.
• Test your ability to spot fake news with the Factitious game. There is even a Factitious: Pandemic Edition where you have to figure out which COVID-19 articles are real and which are fake.
• We love the Politifact Truth-o-meter for analyzing political statements and viral social media posts. Some "news" is so fake, Politifact gives it a "pants on fire" rating! 

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In the second of our two-part series on race, racism, and health, we’re talking to pediatrician and researcher Dr. Nia Heard-Garris about talking to kids and loved ones about racism: why it’s important, how to maintain momentum, and where on earth to start if you have not already. 

Check out the books that Dr. Heard-Garris recommends, plus some of our favorite resources.  And remember, these resources are great ways to educate ourselves, but true change will require us to take action.

• So You Want to Talk About Race by Ijeoma Oluo
• Ibram X. Kendi's Antiracist reading list  (including Stamped from the Beginning and his new children’s book, Antiracist Baby)
• Why Are All the Black Kids Sitting Together in the Cafeteria? by Beverly Daniel Tatum
• The New Jim Crow by MIchelle Alexander
• Not My Idea: A Book About Whiteness (Ordinary Terrible Things) by Anastasia Higginbotham
• White Rage by Carol Anderson
• NPR’s  Code  Switch  podcast  list  of  books,  films  and  resources
• Antiracism Resources  for  White  People

And, check out her brand new podcast, Flesh & Bold, that she recently launched with her brother!

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In Part 1 of our two-part series on race, pediatrician and public health expert Dr. Jacqueline Dougé  discusses the complex ways race and equity affect health outcomes and medical care, and what we can do about it. Here are the resources that we discussed in this episode as well as some additional ones:

• In the What is Black? podcast, Dr. Dougé hosts thought-provoking conversations on raising thriving black children and teens.
• How is racism defined?  Dr. Camara Jones masterfully uses allegories to explain internalized, personally-mediated, and institutionalized racism in a Tedx video and in her writings.  
• Check out this video that illustrates how systemic racism continues to manifest today and this one with a deeper dive into the history of race and opportunity in the U.S.
• Dr. Robin DiAngelo's groundbreaking book, White Fragility, describes why it is often difficult for white people to talk about racism and how to engage in these conversations.
• The American Academy of Pediatrics policy statement on racism, authored by Drs. Maria Trent, Danielle Dooley, and Jacqueline Dougé, describes how racism impacts health and how we can advocate for equitable policies.

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As you educate yourself, your kids, and your loved ones on racial justice, here are a handful of resources we'd like to share. Stay tuned for more to come.

• ibramxkendi.com - Dr. Ibram Kendi, author of How to Be An Antiracist and other books
• antiracismproject.org - Well-organized list of books, films, and other resources, including some for children and young adults
• Healthychildren.org - Trusted advice from pediatricians of the American Academy of Pediatrics
• Local Black Lives Matter chapters

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Looking for helpful, accurate vaccine resources?  Check these out!  Also, we realized we have failed you -- we have not yet shared enough chocolate recipes.  We rectify that situation below.

Vaccine resources: 

• Immunization Action Coalition: Comprehensive website with detailed information on vaccines from infants to teens to seniors
• CDC: The most updated vaccine schedules for all ages
• Healthy Children (from the American Academy of Pediatrics) and Vaccinate Your Family (from Every Child by Two): Answers to your questions about the vaccine schedule, ingredients in vaccines, the role of research companies in vaccine development, and more
• Children's Hospital of Philadelphia (CHOP) Vaccine Education Centers: Facts to help you bust myths about vaccines

Hungry? Try out these recipes and drop us a line on social media to let us know how it goes!

• New York Times Chocolate Mug Cake
• Dark Chocolate Chip Raspberry Banana Bread

(Photo credit: Heather Hazzan, SELF Magazine)  

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We're excited to share some of our favorite books with you on this episode!  Curious about the books on our list?  Here's where you can find them, while supporting independent bookstores!

For kids:

• Bubble Trouble by Margaret Mahy
• Bread and Jam for Frances by Russell Hoban
• Where the Sidewalk Ends by Shel Silverstein
• Anne of Green Gables series by L.M. Montgomery
• Just Ask by Sonia Sotomayor
• Ada Twist, Scientist and other "Questioneers" books by Andrea Beaty
• Princess Hair by Sharee Miller
• P is for Potty! (Sesame Street) by Naomi Kleinberg

For adults:

• The Likeness by Tana French
• Outliers by Malcolm Gladwell 
• Encyclopedia of an Ordinary Life by Amy Krouse Rosenthal 
• Hottest Heads of State Vol. 1: The American Presidents by J.D. and Kate Dobson 
• Becoming by Michelle Obama
• Americanah by Chimamanda Ngozi Adichie
• What the Eyes Don't See by Mona Hanna-Attisha
• Me Talk Pretty One Day by David Sedaris

Last, but not least, some of our favorite parenting books:

• The Sleepeasy Solution by Jennifer Waldburger and Jill Spivack
• How to Talk So Kids Will Listen and Listen So Kids Will Talk by Adele Faber and Elaine Mazlish
• Toddler 411 by Dr. Ari Brown and Denise Fields

Happy reading!

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Looking for a way to help your family set rules around technology and still enjoy your devices?  Here are some tips from this episode.

• Try using the American Academy of Pediatrics Family Media Plan to organize your family's screen time.
• Look for high quality programming, such as those rated on Common Sense Media, a nonprofit, independent organization. 

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Does your to-do list make you feel nauseated?  Need help prioritizing?  Want to try our calendar hacks?  Here are a few helpful tips from this episode!

• Google family calendar tips
• Time-blocking on your work calendar 
• Stephen Covey time management matrix

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Thank you, thank you, thank you to our healthcare community and all front-line/essential workers! The entire human race is grateful to you all. 

Here are some websites with credible information on COVID-19 and other helpful resources to help you and your family stay informed, safe, and supported:

• Centers for Disease Control and Prevention 
• World Health Organization
• Mask-making tutorial: Super helpful now that the CDC suggests wearing a face covering for kids (2 years and older) and adults if you are going out into public settings, especially where physical distancing is difficult.  The site has sew and no-sew instructions.
• How to support kids during this time

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Who knew, over 20 years ago, that these kids would start a podcast?  Here are (the least embarrassing) photos of us from early in our friendship!

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