Leading, Learning, and Living Better Together as a Family with Dr. Lum Frundi

Welcome to the Get Healthy Tampa Bay Podcast with Dr. Kerry Reller! This week, I am joined by Dr. Lum Frundi discussed various strategies for improving family health. They emphasized the importance of parental leadership in healthy eating and physical activity, the establishment of consistent routines to provide stability for children, and making health changes enjoyable through fun activities and food experimentation. Additionally, they tackled the challenge of resistance from children, highlighting the need for clear communication and understanding the reasons behind lifestyle changes. The discussion provided actionable advice for families aiming to adopt healthier habits together.

Dr. Lum Frundi is a pediatrician and the founder of Generational Wellbeing, an online platform dedicated to empowering mothers and families to create lasting, sustainable healthy habits. With a relentless commitment to changing the narrative from disease to wellness for generations to come, Dr. Lum is on a mission to help mothers raise healthy, vibrant children and break the cycle of generational health issues.

As a practicing pediatrician based in Georgia, Dr. Lum Frundi brings a wealth of medical
knowledge and expertise to her role as the driving force behind Generational Wellbeing. Through Generational Wellbeing, Dr. Lum offers an array of services tailored to meet the unique needs and challenges of each family. Personalized consultations, and educational materials are just a few of the valuable resources she provides. She understands that every family is distinct, and her recommendations reflect this personalized approach.

00:28 - Introduction of Dr. Lum Frundi
00:54 - Overview of Generational Wellbeing
03:22 - Strategy for changing family health habits
05:36 - Making health changes fun and engaging
09:55 - Managing stress and family communication
11:46 - Being adaptable with health goals
13:37 - Handling resistance to changes from children
20:59 - Dealing with external influences like birthday parties
22:23 - Importance of family meals and connection
26:10 - Closing remarks and contact information

Connect with Dr. Frundi
Facebook: https://www.facebook.com/lum.frundi
Instagram: https://www.instagram.com/drlummd/
LinkedIn: https://www.linkedin.com/in/lumfrundimd/
Youtube: https://www.youtube.com/@dr.lumfrundi
Virtual Workshop: https://drlummd.com/workshop?fbclid=IwZXh0bgNhZW0CMTAAAR0a4hgKku1Eb4r0KngfirxckrN5gw6MJ5HiaUgig3xrgf4PC9yMd2y-0J4_aem_AbwsU5EqidrXPnLohP4hpuF1ZdBVZ7gpYF_lnmKCdYU-Avqy9Uc53JbPvm8zeyJySrpQRXFIK1TngyFJRFnRuokx

Connect with Dr. Reller
My linktree: linktr.ee/kerryrellermd
Podcast website: https://gethealthytbpodcast.buzzsprout.com/
Facebook: https://www.facebook.com/ClearwaterFamily
Instagram: https://www.instagram.com/clearwaterfamilymedicine/
Clearwater Family Medicine and Allergy Website: https://sites.google.com/view/clearwaterallergy/home

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Transcript

Kerry: 0:28

Hi, everybody. Welcome back to the Get Healthy Tampa Bay podcast. I'm your host, Dr. Kerry Reller. And today we have Dr. Lum Frundi. Welcome to the podcast.

Lum: 0:38

Thank you. Thank you for having me.

Kerry: 0:40

And you are coming to us from Georgia, and we are in the Tampa Bay area, so we're not too far away, and I did spend some time in Atlanta, so I was briefly in Georgia, but it was a good time. So why don't you tell us a little bit about who you are and what you do?

Lum: 0:54

I am Dr. Lum Frundi. I am a pediatrician here in Georgia, and I'm also the founder of Generational Wellbeing, an online platform where I help educate parents on how to create sustainable, healthy habits for their families so that they can prevent or reverse the process of chronic disease conditions like obesity and diabetes and start really reverse it to wellness and stuff. Yeah.

Kerry: 1:18

Perfect. Yeah. I think this is a super important, important topic for everybody these days. And I think in the past we were misled in certain ways. So I can't wait to hear what you have to say of being able to change some healthy habits. And I obviously do obesity medicine as well so we're always working toward the similar goals and things like that. But I love hearing everybody's approach. So do you want to tell us how you got into that? A little bit.

Lum: 1:46

Yes, yes, actually. So over years of practicing as a pediatrician, I heard a lot of parents say either, let's say they've gone to their own provider and they've been diagnosed, say with diabetes or like, it's time to start making changes in your lifestyle. And then the parents proceed to say, well, I am changing how I eat, but however, my kids were going to continue eating what they're eating. So I heard that so many times and then something else I heard about it's like, well it runs in the family. There's nothing we can do. We'll continue doing what we're doing and then come in for frequent blood work to wait until the diagnosis of this diabetes or obesity or whatever thing it is so that we can then start either treating with medication and so that misconception that it's just the medicine that helps, there are other things I can do to prevent it. So it got me to the point where I'm like, no, it has to be for you, it has to be for your entire family. If your doctor is telling you, change it for you get all your kids involved so that you can start changing it for them and create that lifestyle where it's no longer we have a sedentary lifestyle but with us as a family we have an active lifestyle. It's no longer we're trying one diet from one diet to another to see which one works. We eat healthy so it's just changing that narrative then to, this is how we live so that you don't end up as an adult. And then you're diagnosed with it. I'm like, okay, well, now I guess I have to start changing the way I eat.

Kerry: 3:22

Right. I mean, it's much better because you're dispelling that myth that those children are doomed to have the same problem, right? So eventually getting in the forefront of preventing disease for them, and so they, they don't know that that's the narrative that they have to have these things. I think it's important education for sure. So how do you go about approaching changing the healthy habits for the entire family?

Lum: 3:47

So it's a process, as you know, but I usually start with leading by example because the kids, our kids are great mimickers. If you're hanging around a toddler, you do something long enough that kid is going to start doing it, right? Or if you're eating something or you're eating something different from the kid, the kid is going to say, I'm not going to eat this. So you want to start out by leading by example, whether it's the way you eat together, or if you're active with sedentary, your kid is going to end up being that way. So starting leading by example. Is the first thing I say, and then second is creating routines, that way we can get that consistency aspect of it too. So if we're leading by example, you want to create some routine. I like routines because it creates a sense of security, especially for the kids. We know what we're doing, know what is expected for me. It gets it where it is easier to follow one. It saves you a lot of time. It saves you a lot of meltdowns, especially from the toddlers and stuff. We're like, this is what we do in the morning. This is how we eat. This is how we, this is what happens each day. So it reduces the overwhelm the load, the stress. So it's really important, not only for the physical aspect as well as the mental, the emotional wellbeing, because this kid knows I have some kind of safety. I have security and I'm well taken care of.

Kerry: 5:11

Yeah, I think those are really important concepts, especially like the emotional part and the mental part. And I think that kids, you know, really do thrive on that routine and a schedule. And getting them on that and on the same page is, you know, what your goals are of trying to, you know, do is super important. So that's really a good comment there. What else do you do and recommend?

Lum: 5:36

I usually say make it fun. Try to find something that is enjoyable and you want to make it fun. So for example well, if, when we're starting with peak one or two goals, so try not to do overwhelm either. Cause sometimes you can say, oh, no, we're going to eat healthy. Cut everything off. We're going to do this thing. I'm going to go all out. And you pick so many goals and then you become overwhelmed on the other end. So I say try to make it fun. So we pick one activity or maybe one thing we're doing. We're going to be active, right? You can have fun. Everyone involved where each person can now say, what, what do you like to do for fun? It may be different from everybody for everybody. You can start by, we're going to be active as a family one time a week. So maybe on Saturdays, the first person may say, I like going to the parks. We go to the park for Saturday. The next Saturday, it may be something else. So it's fun, not only for you, but for everyone else. And then it creates that time where everybody's pausing now to then have connections. Again, that emotional aspect of it, because we live such busy lives where it's easy to go through a whole week without really sitting down and having a conversation with your kids. Very easy for that to happen. So we're making it fun. We're getting everyone involved and we're trying to find something. So everyone has a voice as far as making choices and being a part of it too. That goes to raise your kids self-esteem.

Kerry: 7:02

How can you, besides the activity, how can you make it fun in other ways too?

Lum: 7:07

Besides the activities, we talk about eating with healthy eating habits, right? Say we are going to try one new food a month, maybe one person picks a food, so you're doing it. They're doing it. Let's try this. What does it taste like? So you add it in there together where like, we're trying something new. So it's a new experience too, right? Or we can go shopping together. What's this? What's in this thing? How can we add it to this new recipe? Maybe we're going to start. What happens if I add milk to this recipe versus that? It's going to be messy sometimes, but you're creating experiences too with your kids as a family, again, depending on their developmental stage, right? Yeah, but it's still, even with the toddlers, you can take toddlers to the store and like you're teaching them, you're showing them, because once they become aware, you're exposing them to the different options that are out there, which is really key when it comes to helping your kids, especially with the picky eaters, when you bring something that is foreign, they've never seen it before, they've never touched it before, it's foreign, so they're less likely to try it if it's foreign to them than if they've been exposed to it, they know it I've seen leafy greens before. This looks this, you know, we kids, when we start out eating or we develop mentally, they put everything in their mouths, right? Cause that's how they experience it. Eventually it's like, I'm spitting everything out, but it's just encouraging those behaviors where we're trying this, we're tasting it. What does it taste like? Okay. What if we add this to it and stuff? So really being creative and getting the kids involved, you'd be amazed at how. The kids will help you with increasing the creativity of adding something new and thinking out of the box too.

Kerry: 8:52

Yeah. When the kids come to the store with me, they're always like looking at all these different fruits and stuff. And we have taken home dragon fruit. Now they're not cheap, but we will splurge on it every now and then. And they, they like it. It's interesting. So I cut in half and give them a spoon and I'll stick it in their lunch or whatever. And they, they like it. It's good. It's different. And I think they have fun doing it, but I feel like I need to also incorporate some other random foods that I'm not as familiar with. So they can, you know, try that as well. I haven't allowed them as much to do that. So that could be fun and maybe like other spices or stuff. And sometimes if they're cooking or baking with me, smell all the spices. I think that's really fun. Sometimes I don't think they smell very good,

Lum: 9:36

right, right.

Kerry: 9:38

involved. Yeah.

Lum: 9:39

Yeah, because when you're doing it together, they're more likely to try new things in life too, maybe they're more likely to take risk in life as well. So it's more, you know, it affects every other aspect of their well, their well being.

Kerry: 9:53

What other things do you suggest?

Lum: 9:55

We talk about stress. A lot stress management, communication with the family as far as stress management is. It's usually, let's say if anything, you know, help them with deep breathing, exercising is again, when they're going out to the park or you're doing walks, you pay attention to what do you see? What do you smell? You're counting cars. You're, you're doing things to bring yourself really in the present, right? We're going to help them to be present here and now. What am I experiencing? So I'm going to talk a little bit about what we're experiencing here and now. That goes a long way to, let's say if you're stressed out and stuff, you can't tell a kid, oh, you have to calm down and stuff. There's no way. You have no tools in your toolbox to do that. So, we talk a lot about it where you're combining all of these together. That way eventually, we didn't just go to a wall, or out for a walk. We, we talked about our day. We talked about the next steps. We practice being, being present here and now and stuff. So it's combining all of these things together. Yeah.

Kerry: 10:57

Yeah. I like that. I like what you can learn from kids too with their answers to what do you see? What do you hear? And it's always surprising. I remember being in like a bathroom at the baseball field with my son and he's like, look at this floor. It's so lovely. Like he was saying, and it was so nice. He's really appreciating, you know, the bathroom floor, which was nice, I guess, but like, I would have never thought that. So it's nice. He's, he's in the present moment in the bathroom, so that was good.

Lum: 11:24

Right. But then you get to understand what they like, what they don't like, things they spot out in the environment and stuff. And you know how to, to get them involved with everything too.

Kerry: 11:36

Mm hmm. Yeah, I think it's funny. That's good. Absolutely. So what what else would you say? Are there any other practical steps that you recommend

Lum: 11:46

Yes. So you have to be adaptable and flexible. Because again, if you're starting something new as a family or with anything at all, things are going to happen, changes they're going to be changes, whether it's in the family dynamics or anything, just like with social media. seasons in life, expect that we may start one way and we may not go follow through, but you want to be flexible. You want to be adaptable and you want to check in with your family. Okay. Maybe we started this thing out and it didn't go out as planned, but how about we switch it or tweak it here this week and see how it works out too. So you want to be, you want to have that space. to where it's like, okay, it's not everything in life that you said to set out to that's going to happen like it's supposed to, but we can be flexible and adaptable so that to get to where we need to, there's a detour on one side, which is the Figure it out and figure out how we can go around it because that again is something that is very key Because sometimes like oh, I tried to say it it didn't work and then I stopped it that that that language is out there So it's fighting against that narrative that is out. There's like exercise and stuff difficult. No, not necessarily. Right. Eating healthy is boring. No, not necessarily. So like I tried that it didn't work. No. Well, maybe that vegetable turned out to be spicier than I thought and I don't like it, but we can try this other one too. And just be flexible, be adaptable on yeah.

Kerry: 13:22

and kind of like not giving up, And it's not really all or none, like it doesn't have to be, okay, we didn't like it, so we're not going to do anything else, right? Just try again next time kind of thing. What if kids are kind of experiencing or have resistance to any changes.

Lum: 13:37

if kids are resistant, so usually I would start with Why we're doing those changes, right? So you want to talk to the kids. Most of the time, when kids are having resistance, there's something. there's either an underlying, we don't have any connection to begin with, or, I don't know why I am supposed to do this. This is not my problem. So there's usually a gap somewhere. So you may want to go back and based on your relationship, your current family dynamics, you can't just start out. I'm like, okay, I'm going to change this. You may want to start out with a family meeting and talk about it with the kids. Most of the time this starts out either if a parent has a diagnosis. Or a kid has a diagnosis where, okay, one of us has this diagnosis and we all have to come together as a family and make certain changes. We're doing it together, we're a team, so it's kind of like you want to prepare them rather than just making the changes and then telling them come on board. So once you have that conversation, we're talking about this is what I want us to do as a family, we'll say why it's important. important for us to do it as a family. And then you get the input too, especially when you have teenagers, you know, to get to that point where it's like, okay, you're not just going to come here and change my routine, all of the, everything at a go. So starting out that way, having a talk again, based on their different ages, telling them why we're doing it, getting their input about. Where to start again. That's why we keep it to one to two goals, right? You can go through and say, okay, we're going to start with eating healthy. That's the easiest thing for you to do. Oh, that's the easiest place to start.

Kerry: 15:19

The easiest place to start, probably not the easiest to do, right?

Lum: 15:23

Yeah, whether it's eating healthy, that's the easiest part or exercising. So pick something that is the easiest place to start as far as least resistant or based on your schedule, easiest as far as attainable, right? Because if you want to start out as a busy parent who is never there for breakfast and say I'll eat healthy breakfast every morning, you know, that's not attainable. You know, that's not realistic. So you want to. Gauge based on your schedule based on the kids schedules and start out. It was easy because then that creates an an open door for Connection for activity and stuff and then you can say oh this we can do this then you can start adding on to it

Kerry: 16:04

Would you say the way that you're approaching it there is like also how they can make more of these lifestyle changes in a sustainable manner, like focusing on, okay, one of us was diagnosed with the disease or something, and that's kind of how they can keep going back to the root reason of what's going on so they can make it sustainable.

Lum: 16:24

yes, that's part of it because you have to go back to why you're doing it, right? If it's just like, I'm just going to eat healthy, eventually, like, well, why am I doing this? If I see something else, it's easy for me to go away from that goal and then before you know it, because I think the biggest thing here is there's so many distractions. There's so many adverts about, The next best thing or this is good. That's sweet. And I'm missing out and stuff like that. So you want to have something where first there's a big why there. Second, you want to have regular check ins and you want to be realistic and you want to be flexible. So those are the key to things that will make it sustainable. Cause if you take a big bite of the apple, you're probably going to choke on it. Right.

Kerry: 17:05

Yes.

Lum: 17:06

Right. So you want to. Right. Right.

Kerry: 17:10

So I guess if the kids are having resistance, how do you, like, redirect or get them to be more involved or anything like that, especially for, like, the older ones? Mm

Lum: 17:23

the older one, it's really tapping into their why too. I'll give you an example with one of my patients. I had a kid, he's a teenager, he's overweight, his lipid levels were over the roof, he had pre diabetes. So, the reason why we actually started this was with him, but when we started, he wanted really to be a part of the football team. So I bet for him he did not think that he was going to be able to make it based on his weight. He did not meet up with the criteria and stuff. They've never really exercised at all. And When we talked about their planning we said well, of course before you to have the energy you have to eat the right stuff So we went through their eating habits and stuff come to find out mom used to shop at the one of those wholesale stores where we just go in there and buy big, big, big things of snacks. And they had all kinds of snacks you can think of. And of course in bulk where you can pretty much snack all day without really eating anything. And that was the big thing. So he took over, he, he was a planner. He took over the meal prepping. He's like, well, I like planning stuff. I like prepping. I can plan. And he took that over and he was a part of it because he knew this is what he needed to do. To get the energy he needed to get into the football. So tap into the kids reasons for wanting to do it too. And just opening up to say, Oh, this is possible. Cause sometimes you're all shut down because you're not aware of the options that are out there to help you. You're like, Oh, I'm obese. So I, I'm not going to fit into the football team. So I'm just going to sit there, but I really want to get in. So really figuring out what the kids want and just going for it. It could be that way too.

Kerry: 19:08

Yeah, I think reasons like that, like wanting to join a team or something like that is very motivating for them to want to get involved. That's really yeah, that's good. How do you address if the kids feel like they're missing out on something? Like, cause they can't have that or not that they really can't, it's just, we don't want to eat it as often or something like that.

Lum: 19:26

Missing out as in maybe something they used to eat.

Kerry: 19:30

Yeah, that's one example, I guess, or I think that's mostly what I was getting at. Yeah.

Lum: 19:36

Well, so with missing out on stuff, if the kids, I usually am very flexible I say pick your battles as a parent. You can't control everything outside of the house, right? But once we come into the house, this is how we eat. So there, of course, that's why I say you have to be flexible where we could have maybe pizza once a month or so. We could stop by this favorite restaurant once a month. Or we can find options of restaurants here and there that have healthier options here once a month or so. So you can have it where you're not strictly sitting on, oh, you have to eat A, B, C, and D, but we can look at healthier options out there and we can create recipes that incorporates every other, you know, that mimic what you like, but using healthier ingredients

Kerry: 20:24

Mm hmm. Yeah, no, that's always a great way to do it as well. And obviously, like you mentioned, trying new things because they may be actually like other things. I just don't know it yet, too. But yeah, modifying your recipes. Yeah, that really makes a lot of sense, too. I think that the kids where they are Getting so many things outside of the home is where it's a little bit of a struggle. So yeah, you can control maybe a little bit what comes in the home and like that environment, but when they get things from other sources or there's 20 birthday parties and things like that, like any suggestions for that?

Lum: 20:59

for birthday parties I mean, I've had, I've had parents who, let's say at school, especially who would just send their kids snacks to school where it's like, if there's anything, instead of giving them this particular cake, you have your own stuff, their own servings. It works for the younger kids because there's some extent of control. But with the older ones, it's a bit difficult, I'd say. It's really helping them understand how whatever they're eating makes their body makes them feel in their bodies. Once they start understanding, I'll say, Takis. I keep saying, I think every day in clinic, I say, we have to get those things and stuff. There are some kids. So when you start eating it and I'm like, how does that make you feel in your body? When they start realizing understanding that every time I eat this thing, I either have a tummy ache or I have heartburn and stuff, they start changing it. So it's really with that. It's really time as far as outside of the house. I'm like, how did that make your body feel It takes a bit longer, but eventually they start paying attention as they start becoming aware of how whatever that thing is makes them feel they're more likely like, okay, well, I guess this is a really not good for me. So

Kerry: 22:16

Discuss the importance of having like a family meal, at least, you know, sometimes, right?

Lum: 22:23

I like family meals because that's a time for you to really connect with your kids. It's we are busy. So busy where I feel like most of the time we give our kids. leftovers, right? I get my best at work. I make sure I'm taking care. I'm nice to everybody out there. By the time I get here, I'm like, okay, I'm trying to do this for you and stuff. So it's a time to really stop and not only eat together, you're modeling that healthy eating, but then you're connecting with them. How was your day? What happened today? I mean, at that time, because there was some recent survey here in a high school in some high school in Atlanta, where most of the kids, when they asked, what would you want your parents to know? I want them to see me.

Kerry: 23:11

That's neat.

Lum: 23:11

Most of kids do not feel seen like they don't know me or we don't, we don't connect or it's like every time I'm talking, I'm not really talking to you. I'm talking at you. I'm telling you what to do or what you did wrong and stuff. So that's the time to really pause and really sit with them and say, I'm here for you. Undivided time while you're eating and stuff.

Kerry: 23:31

Yeah, also a great place and time to set that example, obviously, of what you're eating. And maybe if you do have enough time to prepare the family meal together, you know, that's helpful too. But I think, yeah, I've definitely heard a lot of research and stuff that people who sit down together, at least maybe three times a week for one meal, you know, I think it is helpful. Is really beneficial. And if we're talking longevity, the social aspect of that and eating is also important. Like if you're referring to the blue zones or anything like that, where the people live very long, it's about social connection. So I think it's a great. Way to kind of emulate that for the future so they can do that for their families, right? Yeah.

Lum: 24:12

also practice mindful eating too, because portion control is another thing, right? Sometimes we're eating, but if you're just mindlessly eating in front of the TV or mindlessly eating while swapping without really connecting, we tend to eat more. So, you know, portion control is huge way for eating and actually talking and interacting with the family. You're chewing your food, you're enjoying your food. So that's another thing that, you know, sitting down and talking to can help with.

Kerry: 24:39

Yeah, absolutely. Are there any other healthy habits that you wanted to include that we didn't talk about yet?

Lum: 24:46

I want to say celebrate the progress, it's very easy to, to miss out on the progress we're making if we're not at goal yet. So it's really a journey, but each step of the way, even though we're being flexible, like we talk about being adaptable, but just celebrate each step of the way. I, even if I did just one thing today, at least I did it right tomorrow, I'll make sure we do it again. So,

Kerry: 25:13

Yeah, I like that. I like encouraging them to I don't know, sometimes like have a goal or when we're reaching that goal maybe they get one more of something the next time, not food, but you know, like whatever they're trying to reach a goal is I think setting a goal is good and then celebrating each little win as well. I think is really nice

Lum: 25:34

Most people have rewards. So reward trackers, those star rewards, after you get so many stars, you get to pick the next activity we do. So in reinforcing those behaviors, it's like, okay, this, yeah. So there's so many, again, making it fun, you just enjoy it. It's an experiment with your family and you're raising a new generation of kids who will live a healthy lifestyle. Okay.

Kerry: 25:59

Yeah, that's what I was getting at, like a reward tracker or something like that. I think that's really nice. Well, is there anything else you'd like to share with the audience today? Yeah,

Lum: 26:07

we covered it all. Have fun, have fun with it.

Kerry: 26:10

absolutely. Make it fun. I think that's, that's perfect. Well, how can people find you if they want to follow you or work with you?

Lum: 26:18

I am on Instagram at Dr. Lum MD. I also have a YouTube channel at, I think it's LumFrundi MD.

Kerry: 26:27

Okay.

Lum: 26:28

Dr. Lum Frundi on YouTube but on Facebook at Dr. Lum MD again, and there's also a Facebook group generational wellbeing. And if anybody who wants a consultation, you can email me at drlummd. com.

Kerry: 26:41

Awesome. Well, we'll put all that in the show notes. Thank you so much for coming on today. Thank you for your time and expertise. And we really appreciate it.

Lum: 26:50

Thank you.

Kerry: 26:51

Yeah. and everybody tuned in next week for the next week's topic.