Commonwealth Conversations: Public Health

Healthy Springtime Gatherings

 

 

Posted by: Lynn Beattie, WIC Nutritionist

 

 

 

Springtime is in full swing – and with the weather getting warmer it’s time for barbecues and other fun outdoor festivities! Events like these can mean lots of different foods and desserts – here are a few simple, easy-to-follow suggestions to help make healthier choices when we’re out and about. 

If I am invited to a gathering, I usually bring a specialty dish to share. I find this to be a great opportunity to make sure that there are healthy options available to eat. For example, take along a healthy dish that includes a fruit salad or vegetable side dish. Farmers’ Markets are beginning to open in the month of May. Check out what is in season, such as salad greens and asparagus and incorporate them into your dish. A well prepared vegetable salad is full of nutrients and can be a part of any celebration. To top your greens, choose a variety of options to pack it with flavor such as dried cranberries, walnuts, and crumbled cheese. If your specialty involves a pasta salad, try using whole wheat pasta and add a variety of vegetables including bell peppers, carrots, tomatoes and sautéed asparagus.

Interested in making a delicious dessert? Try freezing bite-size banana chunks. Then, melt chocolate (try heart-healthy dark chocolate) and stir it until smooth. Dip the frozen banana chunks in the chocolate and then roll in chopped nuts if you’d like to add a topping. Place the banana bites into the freezer on wax paper and freeze again until the chocolate sets. If you are crunched for time, cut up fresh fruit and serve with toothpicks and yogurt as a dipping sauce. 

Here are some other ideas for staying on track since the summer months are approaching.

·         Have a quick snack before attending the party. Reach for something healthy such as vegetables and hummus, a piece of fruit, or a handful of nuts. Don’t allow yourself to be too hungry before the celebrations!

·         Stay active. This is the best time to get outside and move. Go for a walk before or after the festivities.

·         Practice self-control during the parties, BBQs, and gatherings. Feel good about the food choices you’re making and portion sizes of treats.

The fun events often don’t stop at the turn of the seasons; keep these ideas in mind for your summer celebrations! What do you plan to bring to the next BBQ you attend?

New Moms Get Moving for Physical Fitness & Sports Month!

 

Posted by: Terri Mendoza, WIC Nutrtionist

 

Many women have a hard time getting moving again with a new baby in the house. With the weather finally warming up and May being National Physical Fitness & Sports Month, it’s the perfect time to start. Getting exercise after you have your baby is important for your health and will help you get back to your pre-pregnancy weight. It’s important to talk to your doctor to find out when it’s safe to start exercising again. Once you get the okay, start by taking 10-15 minute walks outside or around the house. Here are some other ideas:

·         Meet up with other new moms and take your strollers to the park or the mall.
·         Use an exercise DVD, or find an exercise video on the Internet if you’re at home with the baby.  Dance (not too fast!) around the house with your baby.
·         If you’re at work or school, take a 20-minute walk during your lunch break.
·         Download an exercise app on your smartphone.

 

It’s also important for babies to get their own kind of exercise. Playing with your baby will help him or her to develop strong muscles which will be great for crawling and walking. Here are some ideas for playing with your baby:

·         Have tummy time with your baby. Hold your baby on your chest while you’re leaning back or place your baby on his stomach on a firm, safe surface, such as a blanket on the floor. This helps with the development of back and neck muscles.  Get down on the blanket with your baby. It’s a great way to connect with your baby during playtime. Around 6-8 months, your baby may be crawling. Let your baby crawl on a blanket outdoors. Find a shady area to keep your baby out of direct sunlight.
·         Play with bubbles, rattles, soft blocks, or even household items like plastic bowls, cups, or empty boxes.

Now that the nice weather is finally here, you’ll be sure to think of other ways to be active and enjoy the outdoors.  Let us know what your favorite activities are!

Making Time for Family Meals

 

Posted by: Lucy Costa, Vendor Specialist

 

There was a time when it was the norm for families to end the day by sharing a meal together.  For some families, this tradition lives on.  But for others, it's becoming more and more difficult to have a family meal together because of hectic schedules.   It can be the highlight of the day when you are able to accomplish this feat! 

Keeping mealtimes enjoyable is an important part of making the most of this time together as a family.  Here are some helpful ideas:

·         You may need to schedule family meals.  Check your family’s calendar and choose a day and time when everyone can be there. 

·         Make a list before going food shopping of the items that you need for the family meal, including fruits, vegetables, whole grains, low-fat dairy products and protein for a well-balanced meal that your family needs to grow and stay healthy. 

·         Involve all the family members in the meal preparations. Even your three-year-old can become involved! Assign your littler ones simple tasks such as putting plates on the table, pouring the drinks, and clearing off the table after dinner.  If you have older kids, they may be able to pitch in even more, such as getting ingredients, washing produce, and mixing and stirring the food.  

·         Be a role model for your family. Be upbeat and pleasant as you prepare the meal.  If your children see you being pleasant it can rub off on them and put everyone in a good mood!

·         Set a good example by saying “please” and thanking them for their help.

·         Make it enjoyable.  Leave serious discussions for another time.  

 ·         Family meals are for listening to each other, sharing the day’s stories, comfort, and support.  This becomes even more important as kids get older.

Here's another tip -- no TV, no computers, and no cell phones at the table! This is time to reconnect with the family. Do family meals matter to you? Tell us what you think.

Meatless Mondays? Give It a Try!

 

Posted by: Terri Mendoza

 

Are you a meat lover?  Do you or your family consider a meal without meat to be…well, not really a meal?  While meats are a good source of protein, iron and zinc, they can also be high in fat.  You may have heard that too much red meat can increase your risk of heart disease and certain types of cancer, and that going meatless once in a while is a good idea.  A group associated with the Johns Hopkins Bloomberg School of Public Health calls for cutting out meat one day a week, and promotes “Meatless Monday” as a way to do that.  (Visit their website, www.meatlessmonday.com for lots of great tips.)  Are you ready to join the club?  While fish and chicken are good substitutes for red meat, why not try taking a break from all meat once a week and experiment.  Here are some ideas that will not make you miss meat for a minute!

• There are a wide variety of meat substitutes on the market now that taste better than ever.  Frozen veggie burgers made from mushrooms, beans, or brown rice are easy to prepare and taste great.  Top them with lettuce, tomato, low-fat cheese, avocado slices and BBQ sauce to please those burger fans. 
• The hearty taste and texture of beans make them a great substitute.  Add plenty of spices, like chile powder, ground cumin, crushed red pepper and chopped vegetables for a hearty chili.
• Tofu is a great firm-textured substitute for meat.  It has almost no taste, but takes on the flavor of the ingredients it is added to.  Stir fry tofu cubes with finely chopped garlic and sliced onions, peppers, carrots and broccoli.  Serve over brown rice and you have a great meatless Asian-themed dinner. 
• Add sautéed eggplant to tomato sauce and serve over whole wheat pasta.  Sprinkle with low-fat grated cheese and your family won’t be looking for any meatballs!

Here’s to Meatless Mondays—and Tuesdays and Wednesdays, and…  Do you have any meatless recipe ideas to share?  We would love to hear from you!

April is Autism Awareness Month!

 

posted by: Katie Gorodetsky - WIC's Immunization Coordinator

 

Did you know that autism affects 1 in 88 children, particularly 1 in 54 boys? Autism spectrum disorders (ASDs) are a group of developmental disabilities that can cause significant social, communication, and behavioral challenges. ASDs are "spectrum disorders”, meaning they affect each person in different ways and can range from very mild to severe. ASDs begin before the age of 3 and last throughout a person's life, although symptoms may improve over time. Some children with an ASD show hints of future problems within the first few months of life. In others, symptoms might not show up until 24 months or later.

One of the most important things you can do as a parent or caregiver is to learn the early signs of autism and become familiar with the typical developmental milestones that your child should be reaching.

If your child exhibits any of the following, please don’t delay in asking your pediatrician or family doctor for an evaluation: 

• No big smiles or other warm, joyful expressions by 6 months or thereafter
• No back-and-forth sharing of sounds, smiles or other facial expressions by 9 months
• No back-and-forth gestures such as pointing, showing, reaching or waving by 12 months
• No babbling by 12 months
• No words by 16 months
• No meaningful, two-word phrases (not including imitating or repeating) by 24 months
• Any loss of speech, babbling or social skills at any age

For a comprehensive list of behavioral milestones at specific ages, please visit http://www.cdc.gov/ncbddd/actearly/milestones/index.html.

Feeding disorders are often seen in infants and children with ASD.  The most commonly reported feeding disorder is constipation. Nutritionists and occupational therapists can help to make sure that someone with ASD gets the best nutrition possible, so don’t hesitate to speak to your child’s doctor about getting additional services or asking for a referral to a nutritionist or Early Intervention Program. Early Intervention programs help children not only with nutrition but also with developmental skills they need to grow up healthy and happy.

If you have concerns about your child’s development, please visit http://www.cdc.gov/ncbddd/actearly/concerned.html or talk to your child’s doctor. Acting early can make a real difference.

For more information about autism spectrum disorders, please visit http://www.autismspeaks.org/.

Get Inspired by the Boston Marathon!

 

Posted by: Lynn Beattie - WIC Nutritionist

 

 

 

 

As we break free from the dreary winter weather, it’s time to get up, get out, and get physical! The warmer spring weather and approaching Boston Marathon make this a perfect time of year to increase our physical activity level. Monday, April 15^th, will mark the 117^th annual Boston marathon-- one of the oldest and well-known marathons in the country. This 26.2 mile race from Hopkinton to Boston requires an amazing amount of hard work and dedication. Help motivate the runners by going to cheer them on with your family and you’ll be inspired to be more active as well!

On the day of the marathon, take your family to a spot along the race’s path and try to walk as much as possible on your commute—you may find you’ll even be motivated to race each other on the way home!  You might be surprised what watching the runners does to your intensity level!

Being active as a family helps to improve your health, reinforce healthy habits for your child, and increase the amount of quality time you spend together. Children need about 60 minutes of physical activity a day and adults need about 30 minutes per day five times a week. Parents and kids can work together to help achieve these physical activity goals by taking part in activities such as playing catch, livening up your sidewalks with some chalk, or taking turns pushing each other on the swings at the local park. Now that our days are staying lighter longer, a 15-minute walk after dinner can be a nice way to relax and spend time with your family after a long day. Stuck at work all day? Adults can enjoy a quick walk on their lunch break to refresh and maybe catch up with a fellow co-worker.

Are you already a runner or interested in becoming one? There are several 5K and 10K races in the coming months that you can run or walk in. Check out coolrunning.com to find a full list of races you can participate in in your area and get tips on how to train for a race.

Any physical activity—whether you are preparing for a marathon, completing an indoor obstacle course, or going for a walk with your child—helps to encourage healthy habits and set a good example of hard work, dedication and motivation!

Thumbs Up! Develop a Green Thumb in a Window Garden This Spring!

 

Posted by: Julie Schaeffer

 

Many families with young children enjoy exploring herbs because of their pleasant and surprising tastes and smells. Herbs are easy to grow, too.  A window sill that receives at least 6 hours of sunlight makes a garden site.  If you have never grown anything before, this is an ideal way to develop a “green thumb.” Just make sure that the plants are in a place where your child won’t be able to pull them down!

Young children will often eagerly eat foods that they have grown.  Try snipping some chives into a salad – you may be surprised that your child will devour it!

Your family may choose to have a themed garden such as a kitchen garden, a pizza garden, or a sensory garden.

• A kitchen garden may include herbs that you can use for daily cooking, like chives, parsley, mint and basil.
• For a themed pizza garden, consider basil, oregano, and garlic. These plants come in many different varieties, so don’t be afraid to experiment!
• For a sensory themed garden which will have lots of different scents,  try pineapple sage, lemon balm, or any of the mint family - apple mint, peppermint, spearmint, and chocolate mint are just some of the options available.

If you are beginner gardener, I suggest visiting your local home improvement store or garden nursery.  Most herbs come in a 3- or 4-inch plastic pot.  As the plants get bigger, you can transplant them into a bigger container.  At that point, you may choose to place all the herbs into one container – most people like the looks of an overfilled container.  If your plants get too big, simply break up some clumps to give to friends and family. 

The herbs you purchase will have directions that indicate growth conditions (full sun, part sun, shade), watering guidelines (once a week, do not let dry out, etc.), and fertilizing recommendations (an all-purpose liquid fertilizer should work for most plants.)  Don’t be afraid of cutting the leaves or stems. As a general rule, the more you trim the plant, the better it will grow!

Here are some of my favorite ways of using herbs:

• Mint in a fresh watermelon salad or smoothie
• Chives in salads and dips
• Parsley in mashed potatoes or as a breath freshener
• Basil in pesto
• Basil, thyme, and oregano in soups and stews
• Oregano in pizza, bread and salad dressing
• Lemon balm in lemonade, tea or fish

A children's herb garden will provide hours of enjoyment while teaching children about gardening and nature...lessons that will last a lifetime. I would love to hear your stories about growing herbs.

Add a Little Spice to Your Life!

 

Posted by: Monica Reyes, WIC Nutritionist

 

Have you tried to be adventurous when it comes to preparing meals for your family?  Herbs and spices can help!  Studies have shown that the benefits of herbs and spices go far beyond aroma and taste.  Many of these ingredients have actually been found to improve health by helping digestion and protecting against heart disease and certain cancers.

Growing up in a Latin American country has exposed me to different flavors of fresh herbs and spices that are often added to meals and desserts. It is a family tradition for me to marinate foods with a natural blend of herbs and spices called “sofrito,” which enhances the flavor of my meals. Besides being delicious, sofrito contains ingredients and spices which have been shown to have health benefits!  Garlic is one of the main components of my sofrito.  Garlic is packed with a variety of nutrients and vitamins, such as manganese, vitamin B6 and vitamin C, and helps the immune system…it can even help you fight the common cold!   

Onions are the second ingredient of my sofrito.  Onions are a good source of vitamin C, B6, biotin, chromium, calcium and dietary fiber. Most importantly, onions have a potent antioxidant called quercitin that has been shown to thin the blood, lower cholesterol, and help prevent diabetes and infections.  Oregano is also used in my recipe.  It has many antioxidants and can help sore throats and respiratory and stomach problems. Green and red peppers are also used in my sofrito.  Green peppers are a great source of fiber, vitamin C and vitamin A have been linked to improved metabolism, and act as a natural cold remedy.  With all of these wonderful qualities that can improve your health, why wouldn’t you want to add more fresh herbs and spices to your meals? Let us know what spices you use!

Here is my sofrito recipe:

Ingredients:

I medium green pepper

1 medium red pepper

3 medium red onions

10 cloves of fresh garlic, peeled

1 cup of dried oregano

½ cup of apple cider vinegar

Preparation:

1. Cut the peppers, onions and garlic gloves into small pieces and put them into a blender with the vinegar.
2. Blend all the ingredients until they are liquid.
3. Add the oregano and blend the mixture again.
4. Place the cooled mixture into a closed airtight plastic or glass container.  The mixture will keep for one to two weeks in the refrigerator or for up to six months in the freezer.

Sofrito is an excellent marinade and meat tenderizer, and can be a part of many of your favorite recipes.  Use it to sauté meats, poultry, fish, beans and vegetables, or add it to soups, stews and grilled or roasted dishes.  Enjoy, or as we say in Spanish, buen apetito!

Poison Prevention

 

Posted by: Katie Gorodetsky - WIC's Immunization Coordinator

 

Children are naturally curious. They are bound to explore and wander around the house as they play and learn. It is important to know that sometimes children can become exposed to dangers in the home without being aware of what they are doing. Each year, nearly 1 million children under the age of five are exposed to potentially poisonous medicines and household chemicals. Products and medicines can hurt you and your children if they are used the wrong way, in the wrong amount, or by the wrong person. To prevent a poisoning, check your home for hazards.

IN THE BATHROOM: Medicines, Perfumes, Beauty Products, Nail Products, Cleaning Products, Mouthwash

IN THE BEDROOM: Medicines, Plants, Cigarettes, Mothballs

IN THE GARAGE: Pesticides, Rust Remover, Gasoline, Kerosene, Paint Thinner, Lighter Fluid, Lamp Oil, Antifreeze, Windshield Washer Fluid

IN THE KITCHEN: Cleaners, Alcohol, Detergents, Furniture Polish, Bleach, Ammonia, Disinfectants, Old food, Gas (from stove)

Store Poisons Safely

• Store medicines and household products in locked cabinets, where children cannot see or reach them. Buy products in child-resistant packaging, when available.

• Store all medical and household products in their original containers.
• Put safety latches on drawers and cabinets containing harmful household products.
• Do not leave children alone with household products or medications. When using a product, take children with you if you leave the room.
• Return household products to safe storage right after use.
• Store food and cleaners separately.

Use Poisons Safely

• Read the label carefully. Follow the directions on medicines and products and do not self-adjust dose.
• Never refer to medicine as candy.
• Be sure to put on your glasses and turn on the lights to read labels. 

Prevention Tips

• Place carbon monoxide detectors in your home.
• Keep children away from any poisonous plants that may be in or around your home.
• Watch children carefully when playing indoors and outdoors.
• Poisons can look like food or drink. Teach children to ask an adult before eating or drinking anything.
• Post the poison help line phone number (1-800-222-1222) near all telephones in the home or store it in your cell phone.

For more information about poison prevention, visit www.maripoisoncenter.org

Happy National Nutrition Month!

 

 

Posted by: Lynn Beattie - WIC Nutritionist

 

 

It’s that time of year, again! National Nutrition Month kicks off on March 1st with the theme, “Eat Right, Your Way, Every Day,” and recognizes that there are many influences that play a role in what we eat.  These include food preferences, lifestyle habits, cultural traditions, and health concerns. The major focus of National Nutrition Month is to show the importance of making well-informed food choices and developing healthy habits that will last a lifetime.

We can all find ourselves stuck in a routine (or rut!), eating the same types of foods we are used to buying and preparing on a regular basis. Many of these choices are influenced by habits we have created throughout our lives, beginning in childhood.

Personally, I find myself making many of the same dishes that my mother made for my sister and me when we were children. It’s not easy to change up my entire menu, but I’ve been trying to make small changes to my grocery list and recipes to add a healthy variety of foods for my family. For example, growing up in an Italian household, many of our meals included pasta.   Although I love pasta and find myself reaching for it many times when I am cooking, I’ve been trying to make a variety of other grains that are whole such as brown rice, whole wheat bread and whole wheat pasta. Recently, I prepared bulgur for the first time and everyone enjoyed it!

Below are a few tips to help you change up your diet and add a healthy variety to your meals and snacks. Try to continue with it even after National Nutrition Month!

1. Make a list before going to the grocery store of the types of foods you need, such as fruits, vegetables, grains, dairy, and protein. This will help you remember to buy a variety of foods and the list will help you stay on target and stick to a budget.
2. Buy one new food item each time you shop, whether it is a new fruit or vegetable that can be sliced up as a snack, or a whole grain you have never tried. Be adventurous and try something different!
3. Add something new and different to your usual meal. Here are a few examples:

 

• If you enjoy white rice, try making brown rice, too. If you need to make the switch gradually, try making it half brown and half white to start.  .
• Add chopped vegetables such as zucchini, spinach, carrots or cauliflower to lasagna, meat loaf, or pasta sauce.
• Fill an omelet with a hearty blend of vegetables, such as broccoli, mushrooms, peppers, tomatoes or onions, and top with low-fat sharp cheddar cheese.
• Toss fat-free unsalted popcorn (a whole grain!) with almonds, dried fruit, and a dash of cinnamon and sugar for an easy, healthy snack.
• Prepare oatmeal with low-fat milk in place of water. Top with slivered almonds and your favorite fruit.

How will you celebrate Nutrition Month? Let us know!