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It’s 4:50 p.m. on a Wednesday, and this is the scene at my house: I’m madly rushing to finish up cooking dinner, while tripping on my one-year-old who, in preparation for her witching hour, has thrown herself at my feet. Meanwhile, the five-year-old is bemoaning his starvation, despite the fact that he had a snack an hour ago, and his dinnertime smoothie is already in front of him.


I slam their food on the table, like an ornery waitress at one of those 50s-themed diners, but I won’t be sitting down with my kids to eat tonight. Sure, I may plop down in exhaustion on the chair next to my son, but I’ll be up in three minutes, cleaning up spilled milk from my kindergartner or thrown food from the toddler.

My husband won’t be joining us either, thanks to his Silicon Valley job with a long commute and even longer hours.

Yet again, we won’t be having a family dinner together. Even though I know my husband and I spend plenty of time with our young children, I still feel guilty from seeing report after report extol the virtues of having every member in the family sit down together for an evening meal.

I know we’re not the only family who’s not having dinner together tonight and feeling bad about it. But a study from 2012 can assuage our guilt. Researchers from the University of Minnesota found that family dinner itself did not create the benefits that have been previously reported in children whose families share nightly mealtime. Those benefits were lower obesity rates, greater academic success, and fewer instances of substance abuse and delinquent behavior. Instead, family dinner was “a marker for families that have a bundle of traits that contribute to good child outcomes,” MinnPost reported.

Families that regularly have mealtime together tend to have more time and money and are more likely to have a non-employed stay-at-home mother than families who don’t dine together, according to the report.

Unlike in previous studies on family mealtimes, researchers for the University of Minnesota report were able to use data that asked both children and parents questions about their family life, and it asked these questions at several different times during the participants’ childhoods. The data came from the National Longitudinal Survey of Adolescent Health, a long-term study of a sample of 18,000 children.

The study’s conclusion is a classic example of confusing correlation for causation. It’s also reminiscent of recent research that indicates that the previously-reported benefits of breastfeeding have been exaggerated. (Breastfed babies tend to be in families with more resources than formula-fed children, and this socioeconomic status is more likely the cause of these children’s better health and well-being.)

In a similar vein, Bruce Feiler, a New York Times columnist and author of “The Secrets of Happy Families,” argued that it’s not the family dinner that yields the benefits, but the quality time spent together – no matter the occasion or time of day.

In his research into tens of thousands of cataloged chats around the dinner table, Feiler found that there is actually only 10 minutes of real conversation.

“The rest is taken up with ‘take your elbows off the table’ and ‘pass the ketchup’ and all that kind of stuff,” he told radio program “The Splendid Table.”

So if regular family dinners don’t work for your family – like mine – there’s no need to feel guilty. Ann Meier, co-author of the University of Minnesota study and University of Minnesota associate professor of sociology, told MinnPost that family meals “may be a nice kind of ritual context for good parenting to happen,” but families can connect with each other at other times and in other ways.

Feiler came to a similar conclusion, saying that as long as families can find 10-15 minutes a day to bond and have that “real conversation,” they will reap the same benefits as having family dinner. Taking the concept of “time-shifting” from the work world, he said, families who can’t eat together nightly can simply time-shift their family time.

How can your busy family carve out 15-30 minutes a day to check in and spend quality time together? Here are five alternatives to the revered family dinner:

Family breakfast

This is one of the alternate rituals Feiler recommended, but is family breakfast a truly viable option for families scrambling to pack lunches, make daycare and school dropoff, and get to work? Apparently so, I found when I crowd sourced family-dinner-alternative ideas from friends and parenting groups on Facebook.

“We only do family dinner one to three times per week, but we have breakfast together every morning,” said Beth Wolf, mom of two children under four in Chicago. “The kids get us up early anyway!”

Family breakfast is an ideal choice for families with little ones who are up at the crack of dawn. If you’re up with your kids and sleep deprived long before you have to start your morning commute, why not share some eggs and toast together?

Video chats

Since my kids changed their nap schedules this summer and started going to bed at 7 p.m. – before my husband even gets home from work – an evening video call through the Houseparty app has become part of my family’s daily routine. It’s a chance for my son to tell Daddy about what happened at transitional kindergarten that day and the toddler to say “Dada, Dada” excitedly when she sees her dad’s face – and a great replacement for the family dinner that doesn’t work with our family’s schedule.

Family video chats are well suited for families where a parent travels a lot or works odd hours, like Laura Birks-Reinert’s family in New Jersey. Her husband works nights, so she and her twin six-year-old boys Skype with Daddy at 7 p.m. every day, sometimes during bath time.

Play

Many families feel like mealtimes aren’t the best time for real conversation anyway. Families with young children often spend most of dinnertime cleaning up spills and managing one crisis after another. Tweens and teens feel like they’re being interrogated about school and friends when everyone is gathered at the dinner table, staring at them.

Family play time might, in fact, be a better way to spend quality time than mealtimes.

“In our home, our family spends plenty of time together,” said Teresa Currivan, parent coach and mother to an 11-year-old in Oakland, Calif. “As long as some of that is quality time, I’m fine skipping the family dinner. Our family does improv games together, Nerf battles, etc. Play lends itself to more connection than sitting and eating together all the time – at least for my gang.”

Blogger and author Kelly Holmes has instituted five to 10 minutes of family cuddle time in bed after everyone returns from work and school to give her family of five a chance to re-connect before their busy evening routine starts.

While family play happens more spontaneously with little ones, there’s still ways to engage with older kids. Families can gather for weekend board game nights or participate in daily conversation games that author Bruce Feiler recommended. Those games include “Bad and Good,” in which every family member takes a turn telling one thing that was good about their day and one that was bad, and “Pain Points,” where everyone talks about a difficult situation they’re facing.

Special weekly routines

Like the weekend board game nights I previously mentioned, creating weekly family traditions is another great way to bond, especially as your kids grow older and want to spend less time with you and more time hiding in their rooms (on Snapchat with friends).

Move family dinner to Sunday night, and invite the kids to help you prep and cook. Bring the family together for Sunday brunch, go for a walk Sunday afternoon before dinner, or sit down for a movie and bowl of popcorn Saturday night.

Driving time

Make use of all those hours you spend in the car, shuttling the kids to and from after-school activities. Instead of conversation during family dinner, this is where your family’s real discussions can happen.

Car chats are what works best for Jacqui Pastoral-Conclara and her husband in San Bruno, California, as they drive their three boys, aged 11, 13 and 15, to after-school sports and weekend travel tournaments.

“I found that the time we drive to the games is the perfect opportunity to connect with my kids,” she said. “They tend to be introspective and profound in these conversations when trapped traveling in the car with their parents.”

And if your child is feeling a bit reticent about opening up on their own during the drive, try one of Feiler’s conversational games: “Bad and Good” or “Pain Points.”

A special note about teenagers

Remember that University of Minnesota study showing that family dinner isn’t what leads to the positive outcomes in children? There’s one exception – teenagers. (Teenagers are always the exception, right?)

According to the researchers, adolescents whose families shared mealtimes tended to report fewer symptoms of depression. Study author Ann Meier theorized that these regular family meals might be an opportunity for parents to check on their teenager’s emotional well-being and intervene if necessary.

Note: There was no similar association between family dinner and adolescent substance abuse or delinquency, like shoplifting or damaging property.

But again, if you’re a parent of teenagers and can’t fit nightly family mealtimes into your schedule, connect with your kids with Sunday dinner or conversation during car rides.

No matter what your children’s ages, try to take at least 10-15 minutes a day to really be there for them. Put down your phone, turn off the TV or car radio, open your ears, and see what happens.

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We spend a lot of time prepping for the arrival of a baby. But when it comes to the arrival of our breast milk (and all the massive adjustments that come with it), it's easy to be caught off guard. Stocking up on a few breastfeeding essentials can make the transition to breastfeeding a lot less stressful, which means more time and energy focusing on what's most important: Your recovery and your brand new baby.

Here are the essential breastfeeding tools you'll need, mama:

1. For covering up: A cute nursing cover

First and foremost, please know that all 50 states in the United States have laws that allow women to breastfeed in public. You do not have to cover yourself if you don't want to—and many mamas choose not to—and we are all for it.

That said, if you do anticipate wanting to take a more modest approach to breastfeeding, a nursing cover is a must. You will find an array of styles to choose from, but we love an infinity scarf, like the LK Baby Infinity Nursing Scarf Nursing Cover. You'll be able to wear the nursing cover instead of stuffing it in your already brimming diaper bag—and it's nice to have it right there when the baby is ready to eat.

Also, in the inevitable event that your baby spits-up on you or you leak some milk through your shirt, having a quick and stylish way to cover up is a total #momwin.

2. For getting comfortable: A cozy glider

Having a comfy spot to nurse can make a huge difference. Bonus points if that comfy place totally brings a room together, like the Delta Children Paris Upholstered Glider!

Get your cozy space ready to go, and when your baby is here, you can retreat from the world and just nurse, bond, and love.

3. For unmatched support: A wire-free nursing bra

It may take trying on several brands to find the perfect match, but finding a nursing bra that you love is 100% worth the effort. Your breasts will be changing and working in ways that are hard to imagine. An excellent supportive bra will make this so much more comfortable.

It is crucial to choose a wireless bra for the first weeks of nursing since underwire can increase the risk of clogged ducts (ouch).The Playtex Maternity Shaping Foam Wirefree Nursing Bra is an awesome pick for this reason, and because it is designed to flex and fit your breasts as they go through all those changes.

4. For maximum hydration: A large reusable water bottle

Nothing can prepare you for the intense thirst that hits when breastfeeding. Quench that thirst (and help keep your milk supply up in the process) by always having a water bottle with a straw nearby, like this Exquis Large Outdoor Water Bottle.

5. For feeding convenience: A supportive nursing tank

Experts recommend that during the first weeks of your baby's life, you breastfeed on-demand, meaning that any time your tiny boss demands milk, you feed them. This will help establish your milk supply and get everything off to a good start.

What does this mean for your life? You will be breastfeeding A LOT. Nursing tanks, like the Loving Moments by Leading Lady, make this so much easier. They have built-in support to keep you comfy, and you can totally wear them around the house, or even out and about. When your baby wants to eat, you'll be able to quickly "pop out" a breast and feed them.

6. For pain prevention: A quality nipple ointment

Breastfeeding shouldn't hurt, but the truth is those first days can be uncomfortable. Your nipples will likely feel raw as they adjust to their new job. This will get better! But until it does, nipple ointment is amazing.

My favorite is the Earth Mama Organic Nipple Butter. We love that it's organic, and it is oh-so-soothing on your hard-at-work nipples.

Psst: If it actually hurts when your baby latches on, something may be up, so call your provider or a lactation consultant for help.

7. For uncomfortable moments: A dual breast therapy pack

As your breasts adjust to their new role, you may experience a few discomforts—applying warmth or cold can help make them feel so much better. The Lansinoh TheraPearl 3-in-1 Breast Therapy Pack is awesome because you can microwave the pads or put them in the freezer, giving you a lot of options when your breasts need some TLC.

Again, if you have any concerns about something being wrong (pain, a bump that may be red or hot, fever, or anything else), call a professional right away.

8. For inevitable leaks: An absorbing breast pad

In today's episode of, "Oh come on, really?" you are going to leak breastmilk. Now, this is entirely natural and you are certainly not required to do anything about this. Still, many moms choose to wear breast pads in their bras to avoid leaking through to their shirts.

You can go the convenient and disposable route with Lansinoh Disposable Stay Dry Nursing Pads, or for a more environmentally friendly option, you can choose washable pads, like these Organic Bamboo Nursing Breast Pads.

9. For flexibility: A breast pump

Many women find that a breast pump becomes one of their most essential mom-tools. The ability to provide breast milk when you are away from your baby (and relieve uncomfortable engorged breasts) will add so much flexibility into your new-mom life.

For quick trips out and super-easy in-your-bag transport, opt for a manual pump like the Lansinoh Manual Breast Pump .

If you will be away from your baby for longer periods of time (traveling or working outside the home, for example) an electric pump is your most efficient bet. The Medela Pump In Style Advanced Double Electric Breast Pump is a classic go-to that will absolutely get the job done, and then some.

10. For quality storage: Breast milk bags

Once you pump your liquid gold, aka breast milk, you'll need a place to store it. The Kiinde Twist Pouches allow you to pump directly into the bags which means one less step (and way less to clean).

11. For keeping cool: A freezer bag

Transport your pumped milk back home to your baby safely in a cooler like the Mommy Knows Best Breast Milk Baby Bottle Cooler Bag. Remember to put the milk in a fridge or freezer as soon as you can to optimize how long it stays usable for.

12. For continued nourishment: Bottles

Nothing beats the peace of mind you get when you know that your baby is being well-taken of care—and well fed—until you can be together again. The Philips Avent Natural Baby Bottle Newborn Starter Gift Set is a fan favorite (mama and baby fans alike).

This article is sponsored by Walmart. Thank you for supporting the brands that support Motherly and mamas.

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Motherly is committed to covering all relevant presidential candidate plans as we approach the 2020 election. We are making efforts to get information from all candidates. Motherly does not endorse any political party or candidate. We stand with and for mothers and advocate for solutions that will reduce maternal stress and benefit women, families and the country.

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A viral video about car seat safety has parents everywhere cracking up and humming Sir-Mix-A-Lot.

"I like safe kids and I cannot lie," raps Norman Regional Health System pediatric hospitalist Dr. Kate Cook (after prefacing her music video with an apology to her children."I'm a doctor tryin' warn you that recs have changed," she continues.

Dr. Cook's rap video is all about the importance of keeping babies facing backward. It's aptly called "Babies Face Back," and uses humor and parody to drive home car seat recommendations from the American Academy of Pediatrics (AAP).

"Switching from rear-facing to forward-facing is a milestone many parents can't wait to reach," Dr. Cook said in a news release about her hilarious video. "But this is one area where you want to delay the transition as long as possible because each one actually reduces the protection to the child."

Last summer the AAP updated its official stance on car seat safety to be more in line with what so many parents were already doing and recommended that kids stay rear-facing for as long as possible. But with so many things to keep track of in life, it is understandable that some parents still don't know about the change. Dr. Cook wants to change that with some cringe-worthy rapping.

The AAP recommends:

  • Babies and toddlers should ride in a rear-facing car safety seat as long as possible, until they reach the highest weight or height allowed by their seat.
  • Once they are facing forward, children should use a forward-facing car safety seat with a harness for as long as possible. Many seats are good up to 65 pounds.
  • When children outgrow their car seat they should use a belt-positioning booster seat until the vehicle's lap and shoulder seat belt fits properly, between 8 and 12 years old.

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[Editor's note: Motherly is committed to covering all relevant presidential candidate plans as we approach the 2020 election. We are making efforts to get information from all candidates. Motherly does not endorse any political party or candidate. We stand with and for mothers and advocate for solutions that will reduce maternal stress and benefit women, families and the country.]

Suicide rates for girls and women in the United States have increased 50% since 2000, according to the CDC and new research indicates a growing number of pregnant and postpartum women are dying by suicide and overdose. Suicide rates for boys and men are up, too.

It's clear there is a mental health crisis in America and it is robbing children of their mothers and mothers of their children.

Medical professionals urge people to get help early, but sometimes getting help is not so simple. For many Americans, the life preserver that is mental health care is out of reach when they are drowning.

Democratic presidential candidate Pete Buttigieg just released a plan he hopes could change that and says the neglect of mental health in the United States must end. "Our plan breaks down the barriers around mental health and builds up a sense of belonging that will help millions of suffering Americans heal," says Buttigieg.

He thinks he can "prevent 1 million deaths of despair by 2028" by giving Americans more access to mental health and addictions services.

In a country where giving birth can put a mother in debt, it's not surprising that while as many as 1 in 5 new moms suffers from perinatal mood and anxiety disorders, more than half of new moms who need mental health treatment don't get it. Stigma, childcare and of course costs are factors in why women aren't seeking help when they are struggling.

Buttigieg's plan is interesting because it could remove some of these barriers. He wants to make mental health care more affordable by ensuring everyone has comprehensive coverage for mental health care and by ensuring that everyone can access a free yearly mental health check-up.

That could make getting help more affordable for some moms, and by increasing reimbursement rates for mental health care delivered through telehealth, this plan could help moms get face time with a medical professional without having to deal with finding childcare first.

Estimates from new research suggest that in some parts of America as many as 14% or 30% of maternal deaths are caused by addiction or suicide. Buttigieg's plan aims to reduce those estimates by fighting the addiction and opioid crisis and increasing access to mental health services in underserved communities and for people of color. He also wants to reduce the stigma and increase support for the next generation by requiring "every school across the country to teach Mental Health First Aid courses."

These are lofty goals with a lofty price tag. It would cost about $300 billion to do what Buttigieg sets out in his plan and the specifics of how the plan would be funded aren't yet known. Neither is how voters will react to this 18-page plan and whether it will help Buttigieg stand out in a crowded field of Democratic candidates.

What we do know is that right now, America is talking about mental health and whether or not that benefits Buttigieg's campaign it will certainly benefit America.

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[Editor's Note: Welcome to It's Science, a Motherly column focusing on evidence-based explanations for the important moments, milestones, and phenomena of motherhood. Because it's not just you—#itsscience.]

If you breastfeed, you know just how magical (and trying) it is, but it has numerous benefits for mama and baby. It is known to reduce the likelihood of developing cardiovascular disease, type 2 diabetes, and rheumatoid arthritis, and cuts the risk of sudden infant death syndrome (SIDS) by half.

If this wasn't powerful enough, scientists have discovered that babies who are fed breast milk have a stomach pH that promotes the formation of HAMLET (Human Alpha-lactalbumin Made Lethal to Tumor cells). HAMLET was discovered by chance when researchers were studying the antibacterial properties of breast milk. This is a combination of proteins and lipids found in breast milk that can work together to kill cancer cells, causing them to pull away from healthy cells, shrink and die, leaving the healthy cells unaffected.

According to researchers at Lund University in Sweden, this mechanism may contribute to the protective effect breast milk has against pediatric tumors and leukemia, which accounts for about 30% of all childhood cancer. Other researchers analyzed 18 different studies, finding that "14% to 19% of all childhood leukemia cases may be prevented by breastfeeding for six months or more."

And recently, doctors in Sweden collaborated with scientists in Prague to find yet another amazing benefit to breast milk. Their research demonstrated that a certain milk sugar called Alpha1H, found only in breast milk, helps in the production of lactose and can transform into a different form that helps break up tumors into microscopic fragments in the body.

Patients who were given a drug based on this milk sugar, rather than a placebo, passed whole tumor fragments in their urine. And there is more laboratory evidence to support that the drug can kill more than 40 different types of cancer cells in animal trials, including brain tumors and colon cancer. These results are inspiring scientists to continue to explore HAMLET as a novel approach to tumor therapy and make Alpha1H available to cancer patients.

Bottom line: If you choose to breastfeed, the breast milk your baby gets from your hard work can be worth every drop of effort.

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