MAGGIE RULLI. THANKS FOR THAT. AND PHYSICIAN AT STANFORD CHILDREN'S HEALTH AND ABC NEWS MEDICAL CONTRIBUTOR DR. ALOK PATEL IS HERE WITH MORE ON THIS. SO DR. PATEL, I MEAN, WE CAN'T JUST NOT SANDWICHES BECAUSE THEY'RE DELICIOUS. SO HOW CAN WE BUILD A BETTER SANDWICH? >> SANDWICHES ARE DELICIOUS. AND PLEASE TELL BECKY WE ARE NOT COMING AFTER YOUR SANDWICHES AT ALL. THEY'RE JUST WAYS TO KIND USE THEM TO LOAD UP ON GOOD NUTRIENTS LIKE VEGETABLES AND FIBER. THAT IS , IN FACT WHAT I DO WHEN I BUILD THE SANDWICH AT HOME. IS I USE IT AS A VEHICLE TO HIDE ALL SORTS OF GOODNESS. SO HERE'S SOME BROAD TIPS FOR BUILDING A BETTER SANDWICH AT HOME. IF YOU WERE A SANDWICH LOVER, LIKE SO MANY PEOPLE TRY USING WHOLE GRAIN, THAT'S A BETTER SOURCE OF FIBER. >> I KNOW EVERYONE WATCHED OUR SEGMENT ON WEDNESDAY AVOID THE PROCESSED MEATS, TRY SOMETHING LIKE ROTISSERIE OR HIGHER QUALITY PROTEIN, PAY ATTENTION TO A DAIRY SAUCE OR CHEESE THAT IS NOT COMPLETELY PROCESSED LOAD OF PRESERVATIVES. AND I AM ALL ABOUT HUMMUS ON MY SANDWICHES. THAT IS A GREAT SOURCE OF NUTRIENTS. I ARE YOUR TIPS. WHAT IF YOU ORDERING AT A VERY DEFENSIVE OF MY SANDWICHES, CAN YOU TELL WHAT HAPPENS TO BE ORDERING AT A DELI OR RESTAURANT? BECAUSE IT SOUNDS LIKE YOU'RE TALKING ABOUT HOW TO BUILD THE SANDWICH AT HOME, WHICH IS GREAT, BUT WE DON'T ALWAYS HAVE THE TIME TO DO THAT. >> WE DON'T. >> AND IT SOUNDS LIKE YOU MIGHT BE ORDERING PICKLES WITH THE SIDE OF A SANDWICH, BUT I'M NOT JUDGING YOU. >> I WILL TELL YOU THAT WHEN YOU'RE ORDERING AT A RESTAURANT, ONE OF THE MOST IMPORTANT THINGS THAT PEOPLE CAN DO IS PAY ATTENTION TO WHAT'S ACTUALLY INSIDE THE SANDWICH, BECAUSE THIS CAN BE A HIDDEN SOURCE OF CALORIES ,FAT, SUGAR, SODIUM, TO TRY GETTING WHOLE GRAIN DITCH THE ROLLS IF YOU CAN, BECAUSE EVEN BAGELS ARE ONE OF MY FAVORITES. PRETZEL ROLLS ARE LOADED WITH THAT STUFF AND YOU CAN HAVE HALF TRY DOING THE HALF SANDWICH, HALF SALAD, ORDER VEGGIES, SKIP THE DOUBLE AND LISTEN, HEALTHY FATS ARE A GREAT THING LIKE AVOCADO. BUT AT THE END OF THE DAY, PAY ATTENTION TO WHAT YOU'RE BUILDING. I WILL TELL EVERYONE OUT THERE THAT I JUST LOOKED UP ONE OF MY CHILDHOOD SANDWICHES. WE WILL NOT NAME NAMES OR WHERE IT'S FROM. IT IS ELEVEN HUNDRED CALORIES IN IT. I EAT THOSE THINGS ALL THE TIME. GROWING UP. >> SO DO YOUR RESEARCH. THIS IS MY LEAST FAVORITE SEGMENT. WE HAVE EVER DONE, AND I REALLY WANT TO KICK YOU OFF MY SHOW RIGHT NOW. BUT I CAN'T BECAUSE IT'S TIME FOR US TO DO VIEWER QUESTIONS WITH OUR WEEKLY SEGMENT. BUT TELL IT LIKE IT IS DR. PATEL FINE. >> WHAT DO WE NEED TO KNOW? WELL, I PROMISE, NEXT TIME I SEE YOU IN PERSON, I'M GOING TO BRING YOU A HEALTHY, DELICIOUS FOOD. >> BUT, DIANE , LET'S GET TO OUR VIEWER QUESTIONS. AND LIKE EVERY WEEK, THEY'RE PRETTY LOADED, NO PUN INTENDED OR NO, NOT TO THE SANDWICH. >> THAT LOADED COMMENT. BUT FIRST QUESTION IS AN IMPORTANT ONE COMES FROM LAURIE IN SACRAMENTO. HOW DO WE RAISE MORE AWARENESS ABOUT TREATMENT AND QUALITY OF LIFE FOR PEOPLE WITH ADHD? DAN , THIS IS A LOADED BUT NECESSARY QUESTION, GIVEN THE FACT THAT ACCORDING TO THE CDC, ABOUT 10% OF U.S. CHILDREN HAVE A DIAGNOSIS, ADHD, A LOT OF ADULTS SUFFER FROM IT. AND THIS NUMBER MAY BE AN UNDERCOUNT. NOW, THE REALITY IS A LOT OF PEOPLE OUT THERE ARE FAMILIAR WITH THE SYMPTOMS OF ADHD, SUCH AS HYPERACTIVITY, IMPULSIVITY, AND NOT BEING ABLE TO SIT STILL AND PAYING ATTENTION TO TIPS AND TREATMENTS SUCH AS BEHAVIOR THERAPY, MEDICATIONS AND PARENTS GETTING INVOLVED IN PROMOTING ROUTINE. STAYING ORGANIZED AND HEALTHY DIET AND SLEEP ARE ALL REALLY IMPORTANT. >> BUT WE HAVE TO HAVE A DIALOG AND PEOPLE NEED TO UNDERSTAND THAT WHILE WE MAKE JOKES ABOUT ADHD AND SOME PEOPLE SAY IT'S NOT A REAL DISEASE, IT AFFECTS A LOT OF PEOPLE, MILLIONS OF PEOPLE WHO CAN HAVE QUALITY LIVES WITH THE RIGHT TREATMENT EFFECT. >> THE NEXT QUESTION, HERE WE GO . OKAY, GO AHEAD. I'M SORRY. >> I WAS I WAS I WAS JUMPING FORWARD WITH IT, BUT, YOU KNOW, MOVING ON FROM HERE, WE GOT TO GO AHEAD. NEXT QUESTION, AN IMPORTANT ONE FROM BETHANY IN BOSTON. I GET THIS ONE , TOMPONTON. AND AS A FELLOW PARENT, YOU MAY PAY FOR THIS AS WELL. HOW IMPORTANT IS IT THAT MY BABY HITS ALL THOSE DEVELOPMENT? MILES, ON CHECKBOXES AT EACH DOCTOR VISIT? SOMETHING TELLS ME THIS HAS GONE THROUGH YOUR HEAD ALSO. BUT THESE DEVELOPMENTAL MILESTONES, IT'S IMPORTANT TO REMIND PEOPLE THAT THESE ARE BROAD TARGETS. THEY ARE NOT NECESSARILY THE MOST IMPORTANT INDIVIDUAL METRICS FOR EVERY SINGLE CHILD. IT CAN VARY. NOW, WHEN WE TALK ABOUT MILESTONES, WE'RE REFERRING TO SOCIAL EMOTIONAL MILESTONES LIKE LACKING LANGUAGE, COMMUNICATION, LIKE SAYING WORDS, COGNITIVE, LIKE STACKING BLOCKS AND PHYSICAL AND MOVEMENT LIKE ROLLING OVER AND CRAWLING AND LIKE I MENTIONED, THE TIMING, WHAT EACH CHILDREN'S CHILD DOES DIFFERENT FROM CHILD TO CHILD. AND IT MAY VARY DEPENDING ON CERTAIN SITUATIONS, MEDICAL CONDITIONS, UNDERLYING DISABILITIES. SO IT'S REALLY IMPORTANT THAT WE DON'T COMPARE KIDS TO ONE ANOTHER. AND YOU TALK TO YOUR DOCTOR IF ANY QUESTIONS MAKE ALL THOSE CHECKUPS ON TIME. AND HE'S A SPECIALIST TO GO TO ONE AND IT'S ALL GOOD. CHILDREN WILL GROW UP EXACTLY HOW THEY'RE SUPPOSED TO BE. AND WE HAVE ONE LAST QUESTION. AND THIS IS A GREAT ONE . THIS ONE COMES IN FROM TAMMY IN NEW YORK . HOW OFTEN DO YOU RECOMMEND HAVING REST DAYS FROM EXERCISE? ANY SUPPLEMENT RECOMMENDATIONS FOR EXERCISE RECOVERY, DIET? I KNOW THAT VIEWERS THINK I LOOK LIKE A FITNESS EXPERT, BUT I'M REALLY NOT. SO WE'RE GOING TO CONSULT SCIENCE OVER HERE. THERE IS AN EVIDENCE BASED APPROACH, EXERCISE RECOVERY. IT IS CALLED THE FOUR HOURS. THESE ARE REHYDRATE AFTER WORKOUT. MAKE SURE YOU'RE REPLENISHING FLUIDS AND ELECTROLYTES, REFUEL, BUILD UP THOSE BODY ENERGY STORES WITH GOOD, HEALTHY CARBOHYDRATES, REPAIR WITH HIGH QUALITY PROTEIN, AND MAKE SURE YOU'RE RESTING THE FOUR HOURS. THERE'S BEEN SOME RESEARCH ABOUT SUPPLEMENTS OUT THERE, LIKE TART CHERRY JUICE AND BEETROOT JUICE, WHICH MAY ALSO HELP WITH RECOVERY AND I'M GOING TO QUOTE CELEBRITY FITNESS TRAINER JOEY THARMAN HERE AND SAYING THAT PREPARATION IS EVERYTHING IN RECOVERY ACTUALLY STARTS BEFORE OR YOU WORKOUT SO YOU DON'T GET TOO KICKED IN THE WIND AFTER YOU'RE DONE. >>