Kelly Sutton MD
Raphael Medicine & Therapies PC
(916) 671-1780
info@raphaelmedicine.com

Breakfast like a king (queen), lunch like a prince (princess), supper like a pauper (bag lady).

1. A light supper (vegetarian) is digested at night, and you wake up hungry morning after (heavy supper is not well-digested, and kills morning appetite).
2. In the morning, be awake 1 and 1/2 hr before leaving the house: to develop appetite and cook; to dress according to the weather, and empty bowels. This is the vegetative foundation for our conscious activities in the day ahead. We are ready. (Rosemary lotion, cool water on face, positive statement helps the sleepy one wake up.)
3. No coffee till after protein (b/c early morning coffee kills appetite when we need it most).

Protein at breakfast stabilizes blood sugar for the whole day: our co-ordination, mood, judgment, learning are all better with stable blood sugar AND we have less cravings in afternoon and evening. The stabilizing effect cannot be fully made-up at lunchtime or supper.

Boundaries are strengthening

Preventive boundaries

1. Limits — bedtime, mealtime, ‘ride bike 30 minutes’
2. Chores teach healthy movement, improve self-image, and teach about how the world works.
3. Excellent self-care for parents themselves!

Boundaries in response to unacceptable behavior

1. What are the difficulties the child is having? Describe, define the problem. Is this behavior problem, or illness? Is there need for remedial work? Many behavioral problems are healed if the child gets 1-2 more hours sleep (parent can too — self-care).
2. Create consequences RELATED to action and age of child. Favorite thing can be withheld, over and over.
3. Talk to the child in age-appropriate way. “I think I hear some whining.” 1-7 yr “It makes me really sad…” 7-14 yr
4. Don’t acknowledge misbehavior. As soon as good behavior appears, acknowledge it, even if it was expected: “I noticed you did what I wanted.” (not syrupy ‘You’re so gooood!!’) Fewer questions, more statements. Women may need to use fewer words and sometimes a lower pitch.
5. Always follow through. Better to not name consequence until you are clear what consequence you want to give. OK to say right away that there will be a consequence.
6. Keep authority over yourself (own emotions) and the situation. Act (think, decide) don’t react (impulse from emotion). You are the adult. You are in charge.

Bedtimes:

1. Earliest gift: allow to go to sleep by themselves regularly.
2. a) creates security (I am safe in the world with more than one person, by myself).
3. b) gives experience of touch, gravity, own movement in space by being alone on floor, entertain self, be in bed alone.
4. WRAP UP for story time (game: cocoon, burrito, bandage- cotton blanket, legs to waist) lie down or sit, but out of lap. May go up to include arms. Little ones may stay wrapped for sleep if wished. Undo w/o rolling (rolling stimulates).
5. No night lights — hallway light on till asleep, then off; blackout sheet on window certain seasons.
6. Second wind: avoid by catching child in slump occurring 15 min after dinner — put on pj’s. Take bath before dinner, start story, talk about the day. Can even put on pj’s before dinner. All should be asleep by 8 pm till 11 yo, then go to 8:30 pm. In 6th gr need avg 10 hr sleep, by high school down to 9 hr 15 min.
7. Rhythm (sleeping, eating, activity, the day/week/season). Every stage of sleep brings a different form of memory consolidation. Must sleep to learn optimally, to grow (HGH).
8. Lavender oil (bath, massage, on pajamas), warmth (hot water bottles)- sense of life (life is good- I am warm).