Winter Produce

It is getting chilly outside as the official start of winter is right around the corner. Even though the trees are not blooming and the temperature has dropped, there is still fresh produce to be found. Right now there is an abundance of root vegetables, dark leafy greens, and winter squash.

Also, the Fredericksburg Farmer's Market located downtown at Hurkamp Park will continue to be open through the winter months and will feature some seafood vendors in addition to the vendors of baked goods and produce that you normally see.

Click here for more information on which foods are in season and here for an idea of what you can do with those root vegetables.

-Valerie Marcellus, Nutritionist

Managing Nausea and Vomiting During Pregnancy

Many women experience some degree of nausea and/or vomiting during pregnancy. Some have it worse than others, and some never experience at all. If you are one of the unlucky ones to experience severe nausea and vomiting, you know that it can be crippling. Some women have nausea and vomiting so bad that they have to be hospitalized (a condition called hyperemisis gravidarum). If you are having nausea and vomiting, forget all the traditional nutrition advice you receive about healthy eating during pregnancy.

If you are experiencing nausea and vomiting, your goal is calories and fluid. Where those calories and fluids come from do not really matter when you cannot keep anything down. This is called "sick day meal management". Ask yourself what you feel like you can eat or drink at any given moment. It might be something cold and bland (how about cottage cheese?), it might be something sour and crunchy (salt and vinegar chips?), it might be something bitter (grapefruit?). Whatever sounds good to you, eat it! And you may have some strange cravings. Even the most deplorable diet of candy, chips, and soda is better than nothing. Eating nothing can get you in the hospital....

Ask yourself what sounds good and try to eat or drink a little something every hour or so, whatever you can manage. Keeping a little food on your stomach at all times can help ease feelings of nausea and may even help you be able to keep more food down when you are feeling better. Drink small sips of whatever you can keep down throughout the day (lemonade, gingerale, fruit juice diluted with water, seltzer, sprite... plain water does not work well for alot of women but it might work for you!) Your goal is to keep from getting dehydrated.

Many pregnant women tell us that they can handle fruit and enjoy eating alot of fruit during their pregnancy. That is a great choice because you get calories AND fluids from fruit. If you cannot drink enough liquids, eat foods that contain liquids if you can handle them. These include foods like yogurt, ice cream, fruit, soups, jello, puddings, and popsicles.

Here are some other tips that might help:

• Taking your prenatal vitamin is important, but it can aggravate a queasy stomach. Try taking your vitamin right before bedtime or try a gummy prenatal vitamin.


• Ask your doctor about certain prescription medicines that can help ease severe nausea and vomiting.


• Some women find that licking or smelling a lemon can calm a quesy stomach. Carry some lemon wedges around with you in your purse if this helps you.


• Nausea and vomiting are often connected with offensive smells. Pregnant women have a stronger sense of smell and you may find yourself bothered by things you have never noticed. Common offensive odors include cooking foods (especially meats), old coffee, perfumes and colognes, etc... Avoid these odors if possible. Let someone else do the cooking if kitchen smells bother you. Kindly ask your partner or coworkers to avoid using perfumes and colognes.


• If you experience nausea and vomiting mainly in the morning ("morning sickness"), it may be connected with low blood sugar from not eating all night. Be sure to eat a bedtime snack right before bed and eat a little something every time you get up in the middle of the night to go to the bathroom (as most pregnant women have to do frequently). It doesn't have to be alot, just a spoonful of cottage cheese or a couple crackers or chips. One of my clients cooked a bunch of hard boiled eggs (a food she liked and felt like she could tolerate) and would eat an egg or two in the middle of the night.


• Also, keeping some food near your bedside and eating a little something before getting up and moving around can help settle your stomach if you tend to have morning sickness.

Be sure to ask for advice from your doctor or nutritionist if you are battling nausea and vomiting. You do not have to fight it alone! For more information check out this book: No More Morning Sickness: A Survival Guide for Pregnant Women by Miriam Erick.

Remember that eating a variety of foods from all the food groups is especially important while you are pregnant. But when you are feeling very ill, this simply is not your focus. Do everything you can to help yourself feel better and you can worry about your food groups later when you can actually keep them down!

-Allison Leonard RD

Just one more bite! Tips for surviving holiday eating..

You made it through Thanksgiving, now just one more holiday, Christmas.

Think back to Thanksgiving, did you feel any of that incredible fullness and sleepiness immediately after dinner?? Here are some tips to avoid overeating and surviving the holiday season!

1. Many people associate holidays with food. In many cultures, food many be the most important part of the holiday. Try to associate holidays with relationships and time to spend with family and friends. Focus on conversation and fun, instead of food.

2. The best way to avoid weight gain during any time of the year, especially holidays, is to plan ahead. When you approach a table of food at dinner or a party, plan what you are going to eat before you put anything on your plate. Remember, it’s OK to enjoy holiday treats. Spend your calories wisely, and enjoy the foods you choose.

Tips for holiday parties:
1. Don’t arrive to parties on an empty stomach. Have fresh fruit, yogurt, or a small sandwich before you arrive.
2. Offer to bring a healthy dish.
3. Select small portions. Only put two or three bites of each food item on your plate.
4. Sit away from the food. This will keep you from mindlessly overeating.
5. Eat slowly. Take time to enjoy the taste of each food. Holiday treats are delicious!

One of the best ways to enjoy the foods you love during the holidays without gaining weight is to kick up your exercise routine. If you exercise for 30 minutes per day, think about adding an additional 15 minutes to your routine. Here are some ideas to get you moving:
•Go on a 15 minute brisk walk when you wake up in the morning.
•Do crunches and push-ups during commercial breaks.
•Play flag-football with your family and friends.
•Bundle up, and go on a run with your older children.

Here are some reminders during this time of year:

Holiday candy and traditional family feasts, as well as cooler weather and thus less physical activity, can leave children vulnerable to holiday weight gain. Here are some reminders for you and your kids:
•Don’t allow your child to graze between routine snacks and meals. They should maintain their regular eating schedule.
•Keep holiday treats and candy away from children. Bowls of M&M’s, chocolate-covered pretzels, and cookies can be tempting to both kids and adults. Instead, display healthy holiday snacks like nuts and cranberries on the table for snacks.
•Allow children 1-2 special treats/day. Ask relatives and friends not to give candy or food as gifts.

Enjoy your holiday!

Christy Redmond

Nutritionist

Smart Snacking

Almost everyone eats snacks. Some adults can do OK with 3 big meals a day, but for many of us, snacks are important to help get us through to the next meal time. Children especially need snacks because they have very high energy needs and small stomachs. They cannot get enough of what they need from 3 meals. Plan for your child to have 2-3 snacks and 3 meals each day. 3 meals alone may not be enough!

For kids, snacks can either help their nutrition or hurt their nutrition. Snacks will hurt their nutrition if:

• Children are allowed to snack or "graze" all day and whenever they want. Little contraptions exist now that allow toddlers to carry around cereals or little "puffs" and eat them all day. This is not really a good idea. Neither is allowing your child or toddler to carry around a sippy cup or bottle. What happens when children do this is that they do not eat very well at mealtimes because they are not hungry. No wonder! They have been eating and drinking all day! Some children get rotten teeth from eating and drinking constantly as well...


• Snacks are given as rewards for eating at mealtime. This can teach a child to overeat.


• Snacks are given any time the child does not want to eat their meal. This can cause a picky eater.


• They are given too close to the next meal time.

Snacks can help your child's nutrition if

• They are planned to be about 2-3 hours before their next meal.


• They are eaten at the table or high chair only.


• They contain nutritious foods. Try to regularly have snacks that contain milk, cheese, yogurt, fruits, vegetables, and grains. Remeber that snacks help fill nutrition gaps and should really be considered "mini meals".

For a good snack try to have one energy food (carbohydrate) and one growing food (protein).

Energy foods are foods like: bread, crackers, cereals, tortillas, fruit, vegetables, juice (only once a day)

Growing foods are foods like: milk, cheese, yogurt, meats,beans, peanut butter, nuts, eggs

Here are some examples of snacks that contain both types of foods. These snacks will help your child feel full and happy until their next meal:

• Fruit and Cheese


• Cereal and Milk


• Crackers with cheese or peanut butter


• Half of a sandwich (with peanut butter, cheese, or meat)


• Fruit and milk


• Graham crackers and milk


• Fruit or vegetable juice and string cheese

- Allison Leonard RD

Protecting Little Smiles

Even in the very beginning when the first little teeth are starting to come in, dental health is an important part of your child's overall health.

Why is it important to care for baby teeth?
Even though they will eventually fall out, baby teeth hold the place where adult teeth will grow.
Also, it can be difficult to eat a large variety of healthy foods without healthy teeth or with constant toothaches and brittle teeth that chip easily.

Here are some of the Do's and Don'ts of Baby Teeth:

-Do... Make sure that your child's bedtime routine involves wiping teeth or gums with a soft cloth or baby toothbrush for babies, or brushing your toddler's teeth with a small dot of toothpaste.

-Don't... Put your child to bed with a baby bottle or sippy cup, especially one with filled with milk or juice-- This leads to tooth decay that can be painful for your child and your pocket. If this has been a part of your routine and you and you child are having trouble breaking this habit, try replacing this routine with another one like singing a soothing song or practicing your numbers by counting sheep.

-Do... Limit juice to 4-6 ounces each day.

-Don't... Allow your child to walk around with a sippy cup full of juice. If your child is thirsty, it is fine to offer water. However, sipping on sweet drinks all day can lead to tooth decay and cavities.

-Do... Have your child using a sippy cup by age 1-- The sippy cup is a short-term tool used for transitioning to a big cup

-Don't... Continue to use the sippy cup out of convenience if your child is able to use a big cup-- Around age 2, most children can drink fine from a regular cup. There will be spills, but that's just a part of learning. As mentioned before, the purpose of the sippy cup is to help your child learn to drink from a big cup.

-Do... Feed your baby healthy foods. A lot of foods aren't very good for us because they have too much sugar. These unhealthy foods that tend to be high in sugar are also bad for baby teeth.

-Do... See a dentist regularly!

If you are having trouble locating dental services in your area, or of your child has dental problems that are affecting his/her eating, contact your WIC nutritionist.

Valerie Marcellus, Nutritionist

Big Changes Coming!

    The Rappahannock WIC program is excited to announce our new hours starting in February 2012.  The Rappahannock WIC program will now be open later at 4 of our 5 sites during the second week of the month. We will no longer be offering Saturday clinics but clients can now come in later in the day after school and work!!   The new hours are listed below:

NEW HOURS
Spotsylvania- 2nd Monday of the month will be open 8am- 7pm
Fredericksburg- 2nd Tuesday of the month will be open 8 am-7pm
Caroline- 2nd Wednesday of the month will be open 8am- 5:30pm
Stafford- 2nd Thursday of the month will be open 8am-7pm

Let us know what you think about the new hours.  If you like the Saturday clinic better just send us an email or call your local health department.

- Eileen Alwang
WIC Coordinator

                                

Exciting Opportunity Ahead...

Rappahannock WIC is excited to announce that we will be doing store tours for our WIC participants!


Come learn how to use your WIC food instruments and get the best nutritional bang for your buck in our local stores. So far we will be doing the tours at the Southpoint Wal-Mart in Spotsylvania and the Giant off of Garrison Road in Stafford. Here are some tentative dates and times. These times and dates are subject to change so be sure to check back!

South Point Wal- Mart WIC Tours:

January 20 at 10:30 and February 3 at 10:30 and 3:00
February 24 at 10:30 and 3:00
March 2 at 10:30 and 3:00
March 23 at 10:30 and 3:00

Giant Tours:

January 19 at 10:30 and 3:00
February 2 at 10:30 and 3:00
February 23 at 10:30 and 3:00
March 1 at 10:30 and 3:00
March 22 at 10:30 and 3:00

If you would like to attend one of the free tours or would like more information call Allison Leonard at 540-899-4142 extension 5948.

Thanksgiving, Round 2!

You are all ready for Thanksgiving.  You have the turkey, the stuffing, the mashed potatoes, the green bean casserole, and A LOT of it all.  Now fast forward to Friday and you still have tons of leftovers in the fridge.  As good as everything was the first day, eating the same thing meal after meal can get pretty boring.  Here are some easy recipes you can make to use up all of your Thanksgiving leftovers!

Turkey Vegetable Soup with Stuffing Dumplings

Slow-Cooker Black-Bean Soup with Turkey

 Thanksgving Leftover Casserole

Tex-Mex Turkey Soup 

     

Dad's Leftover Turkey Pot Pie

Thanksgiving in a Pan

Happy Thanksgiving from everyone here at Rappahannock Area WIC!

Ready to POP!

We will be having our next breastfeeding baby shower on January 20, 2012 at 10:00 am.  We had so much fun at the last "Ready to Pop!" baby shower that we decided to do it again!  Further details are below.  Please RSVP to ZaKia if you would like to join us!

Homemade Apple Cider

Now is the season to enjoy a delicious, warm cup of apple cider. There are so many different apple cider recipes floating around, how do you pick just one? The easiest way to make apple cider is to buy a gallon of apple cider, pour it into a large pot, add some cinnamon and allspice and let it simmer. If you want 100% homemade apple cider, give this one a try and see how you like it!

Ingredients:

12 or so small- medium apples (assorted types)

1 small orange

3-4 cinnamon sticks

nutmeg

1tbsp of cloves

water to cover

-Wash and roughly chop apples and orange-do not worry about removing peels, seeds, or stems. -Toss into a large stock pot.
-Add sugar (start with 1/2 cup, you can always add more later)
-Add spices, and cover with water.
-Bring to a boil and boil uncovered for at least an hour.
-Cover and reduce to a simmer. Allow juice to simmer for at least two hours.
-Uncover and use a potato masher or big spoon to roughly mash content of pot. To further reduce: continue simmering until cider is dark and tastes sweet and spicy.
-When cider is ready allow to cool then strain apple pieces and whole spices into a clean pitcher or pot.

-Serve hot. Store in the fridge and reheat as desired.

Yields about 1/2 gal.

*Rememeber you can use your cash voucher to buy most of your apples and your orange!

Enjoy!

Christy Redmond- Nutritionist

Leaves, leaves and more leaves!

I think most people would agree that this time of year is the most beautiful time of year because of all the trees changing colors and preparing for winter. Looking around we have orange trees, red trees, bright yellow trees and a few green leaves left. I have a few ideas on how you can really enjoy what is left of Fall before the start of Winter.

Bundle the kiddies and family up (even the dog) and head outside for a fun afternoon of raking! Kids will love the idea of being able to jump into a giant pile of leaves! Raking is a great form of exercise for the whole family and gives everyone the chance to get outside for some fresh air.

Head to the local park with the family and let the kids run around to burn off some of that energy! Make it a day trip or just for the afternoon. Take a healthy picnic lunch and enjoy the cool weather and wonderful scenery!

Be sure to enjoy a nice warm cup of apple cider with the family at the end of the day. Oh and don't forget to add cinnamon sticks to the cider for a little added flavor!

Happy Fall!

-Christy Redmond, Nutritionist

Pumpkin Eating!

Pumpkins are everywhere we turn this time of year. It just so happens that pumpkin season isn't quite over, so they will be around for a little while longer.

In addition to making beautiful fall decorations, pumpkins are also great for eating. Don't be intimidated by their size. Let this orange food add tons of nutrients and beautiful color to your plate this season.

A favorite fall activity from my childhood was making (then snacking on) roasted pumpkin seeds. Yum! If you haven't had them before, they are simple to make:

-When you open up your pumpkin, scoop out the seeds. Kids don't mind getting their hands slimy to help with this part.

-Separate the seeds from the pumpkin goo-- You can put them in water and the seeds will rise to the top.

-Lay the seeds out to dry.

-Toss the dried seeds in a little bit of oil. You can also add a little bit of salt or your favorite seasonings during this step.

-Lay the seeds in on a baking sheet in one layer and pop them in the oven at 350 for about 30 minutes or until they are crispy and golden brown.

-Allow them to cool and then enjoy as a great snack!

Here are some other great pumpkin recipes you can try out while pumpkins are still abundant.

*Small foods like pumpkin seeds may pose a choking hazard for small children. Be sure to have children sit at the table for snack time. Children should always be supervised by a responsible adult when eating.

Valerie Marcellus, Nutritionist

How to handle the treats...

Many families will celebrate Halloween tonight. And for those who don't end up trick-or- treating this evening, candy and treats are likely to be around somewhere during this holiday season! Eating treats is a special and treasured part of childhood and you might think that many health professionals and nutritionists would recommend avoiding candy and goodies altogether around this time.

You would be wrong! Child feeding specialist and registered dietitian Ellyn Satter has an interesting take on how to handle all the treats. It might surprise some parents that Ellyn recommends that children be allowed to eat all the Halloween candy they want! She just recommends that the "when" and "where" of the eating of the candy be controlled by the parent. In other words, the candy and treats should be incorporated into regular meal and snack times. For more information, check out her article here.

-Allison Leonard RD

Shopping on a Budget

It is becoming more and more difficult to stretch a dollar these days. With the prices of everything going up, we are all looking for good deals-- that includes trying to get the best deal when it comes to food too. Grocery stores, food companies, and restaurants are also aware that you are looking for affordable ways to feed your family. Sometimes that means that their advertisements can mislead you into thinking that you are getting a better bargain than you actually are.

So how do you know if you're getting a good deal?...Well, there are several factors to keep in mind:

-Price: When you're looking at the price of an item, you want to look at what exactly you are getting for the price you are paying. Are you getting a lot of calories, but not very many nutrients? Are you getting a large amount of food, but it doesn't really fill you up? These are questions you want to ask yourself when deciding which foods to purchase.

-Quality: Finding a good price does not always mean compromising taste or overall quality of foods, so don't be afraid to buy the store brands for some items.

-Nutritional Value: Don't believe the hype that healthy foods are always expensive. Some foods with the greatest nutrient density (having a high a lot of nutrients compared to the number of calories) such as dried beans and oatmeal are the least expensive foods you can buy.

Here are 10 tips and tricks to remember when you go to the grocery store:

1. Go with a shopping list and stick to it!... Having a list makes your shopping trips shorter and less frequent. Sticking to that list saves you money because you are less likely to make impulse purchases and extra trips to the grocery store which ofter result in even more impulse purchases.


2. Look above and below eye-level on the shelves for better bargains.


3. Check the unit price of items...The lower unit price is the better deal. The unit price tells you the cost per oz, liter, kilogram, etc. So this is how you know exactly how much you are paying for the amount of food you are purchasing.


4. Beware of the ends of the aisles... These items usually appear to be bargains, but may actually cost more and tend to be less nutritious.


5. Cut back on meat... Meat is usually the most expensive item you purchase. You can still have your meat, but add beans*, whole grains*, and more fruits* and veggies* instead to stretch out the meat you do buy. You can add veggies to almost any favorite meat recipe like these burgers or your favorite lasagna.


6. You can use coupons with your fruit and vegetable vouchers to get more food at a lower cost.


7. Buy dried beans*... These nutrient powerhouses are packed with protein and fiber. Depending on the type of beans and the store, they can average between 12 and 21 cents an ounce. Although it takes a little more planning to use them, you can cook a large amount at once and freeze them for later use.


8. Try hot cereals*... These are a great, nutritious breakfast item. Even if you're not a big cereal eater, you don't have to worry about these going stale after they've only been open for a few weeks. Also, when buying hot cereals, consider purchasing old fashioned oats instead of quick or instant versions to save you money.


9. Shop the Perimeter... Not walking down aisles when you don't need to means fewer chances of making impulse purchases which are often foods that are not as good for you and your family.


10. Don't let your WIC food instruments go to waste... pay attention to the dates at the tops of your food instruments and consider buying things that you don't usually cook. Just because you haven't made it before doesn't mean that you can't try it out.
    
    Being a smart shopper means finding a balance by comparing prices to find the best value for your budget and your health. You can be a smart shopper!

*-WIC helps with these items

References:

Community Action on Obesity. The Bargain Shopper's Guide to Healthy Eating. [motion picture]. 2011.
Cost of foods

Valerie Marcellus, Nutritionist

Pumpkin Painting!

Halloween is just around the corner, and one of the most popular ways to celebrate this spooky holiday is to carve pumpkins!  Unfortunately, this tradition is not the safest for young children (or adults, for that matter!).  Not to mention the fire hazard that is created by lighting a candle inside the pumpkin.  A safer alternative that can be just as fun and decorative is to paint the pumpkins!

What you need:

- Brushes (or just use your fingers!)

- Acrylic Paint

- Pumpkins

- newspaper
- paper towels

- old clothes

- stickers or other decorative items

Instructions:

- Pick your pumpkins.

- Wash the outside if they are dirty, and dry them off with a paper towel.

- Spread your newspaper on work surface and put on your old clothes so you don't get messy.

- Use your brushes to paint your work of art pumpkin however you want!

- Let the paint dry in an out of reach place to avoid smudging.

- Add stickers, glitter, or any other decorations.

- Enjoy your pumpkin throughout the season!

 

For parents, painted pumpkins can be an affordable and beautiful way to decorate your house for fall!





Use a stencil!

- Sarah Robertson, Nutritionist

Fall Festivities

We're only a week into the new season and there is already much to look forward to. There are some great events happening all over the community this month. Check them out:

If you live in Caroline County, you'll want to check out the 22nd Annual Bowling Green Harvest Festival on October 15, going on from 9 AM until 4 PM. There will be plenty of fun for the entire family. Then at the end of the month take your children out to Treats in the Community. Caroline is a large county, so there are two opportunities to participate. The Port Royal Fire House will be hosting treats in the community on Tuesday, October 25 from 5 PM until 7 PM and the Upper Caroline Fire House will be hosting the event on Thursday, October 27 at the same time (from 5 PM-7 PM).

In Fredericksburg there will be a community health fair taking place at Resurrection Lutheran Church on Saturday, October 15 from 9 AM-1 PM. The church is located at 6170 Plank Rd in Fredericksburg. They will have free health screenings, health information, and dental fluoride treatments for children while supplies last. Then on October 22nd, Salem Fields Community Church will be having their Big Hairy Rocktober Carnival at 11120 Gordon Rd, Fredericksburg VA from 1-5 PM. The Big Hairy Rocktober Carnival is a free event that will include carnival rides, games, live music, face painting and more!

If you're in King George, be sure to head out to the annual Fall Festival. This is an event you won't want to miss. They'll be kicking off the festivities with a parade down Kings Hwy and there will be fun festivities to choose from the entire day.

This October in Spotsylvania, the Fredericksburg Fall Family Festival will be held at the Spotsylvania Towne Center on October 30 from 3-6 PM. The following weekend of November 5th, also at the Spotsylvania Towne Center, will be Family Fun Day at the mall food court from 11 AM- 3 PM.

There are some great events going on this month in Stafford too. The Weecycled Wardrobe Sale will be in town from October 7th to October 9th. The sale will be going on from 10 AM- 6 PM daily and will be located in the shopping center at the intersection of Tech Pkwy and Furnace Rd. Follow the link for directions and details about this semi-annual clothing sale. Then, the following weekend, Stafford Rotary's Wings & Wheels Festival will be taking place on Saturday, October 15 from 10 AM - 4 PM at the Stafford Regional Airport.

An apple a day...

You should start noticing an abundance of apples in your local grocery stores, and along with the increased amount and variety you will see great sale prices. Now is the time to stock up and get your apple fix! Apple season starts at the end of summer and lasts through early winter in our area. Apples are usually available year round, but this time of year they will taste better and be cheaper.

Remember the old saying "An apple a day keeps the doctor away"? There may be some truth to that saying. Some studies have found that apples provide positive health benefits including improved heart health. But whether or not apples will keep the doctor away, you and your kids can enjoy this yummy fruit.

• An apple makes a perfect on the go snack. Make sure to wash the skin thoroughly.



• Cut up apple slices and serve with peanut butter and a glass of milk. A great nutritous snack your kids will love!



• Cut up apples and add them to salads.



• Diced apples are a great addition to oatmeal. Add some cinnamon and a little sugar for a really special breakfast.



• Apple slices taste great with cheese. This is a good snack that will give you energy and stick with you!

Here is a tip to keep your apple slices from turning brown: add a little bit of lemon juice.

- Allison Leonard RD

Cheap, Easy and Healthy: Dinner ideas for busy parents

You know the feeling... You come home tired after a long day and you are hungry and your kids are hungry! The last thing you want to do is slave away in the kitchen.This is the time alot of us dread, but dinner does not have to be a four course meal with all the fixings to be healthy and work for your family.

Our schedules are hectic and the days of the family dinner are disappearing unfortunately because of our busy schedules. Your children need a meal and they need you to eat with them at the table (or with some other responsible adult), but don't get caught up in the guilt and the "shoulds" of feeding your family. All you need to do is set a time for dinner, make everyone sit down at the same time, and put something on the table to eat. Make dinner easier on yourself and you will find yourself looking forward to family meals more and more.

Here is a week's worth of easy, cheap, and healthy meal ideas. Remember your dinners don't have to be perfect! But try has hard as you can to make them happen at the table, as a family, and as pleasant as possible.

1. Grilled cheese sandwiches and tomato soup (use WIC cheese and whole wheat bread from your WIC food instruments)- perfect for a chilly fall day!




2. Try breakfast for dinner- Eggs, toast or cereal, fruit, and milk (all WIC foods!)




3. Mexican night- bean and cheese burritos (use your WIC beans instead of refried beans and your WIC whole wheat tortillas). Serve with your favorite canned or fresh fruits or veggies (I like corn and tomatoes with mexican food).




4. Tuna melt sandwiches with cut up carrots and ranch dressing.




5. Homemade mini pizzas (with your toppings of choice, you can use your WIC whole wheat tortillas here as well). Have with your favorite veggies or fruit. Serve milk to drink.




6. Macaroni and cheese, milk (for protein), and a fruit or veggie.




7. A classic kids' favorite for those really busy nights: peanut butter and jelly sandwich, milk, and... you guessed it... a fruit or veggie.
   
   
   
   
   

   -Allison Leonard RD

Ready To Pop!

Our recent "Ready to Pop!" breastfeeding baby shower was a great success!

In true movie star style, guests entered on the "red carpet!"

We played fun games to learn about breastfeeding!

  

Our Breastfeeding Peer Counselors taught the moms all about breastfeeding basics, including how breastfeeding works, correct positioning and latching, and benefits of breastfeeding.



Winners of breastfeeding bingo won great prizes!

If you were unable to attend this baby shower, don't worry!  We will be having more in the future!  Ask your WIC breastfeeding peer counselor for more information!

Having Trouble Finding a WIC Item at the Store?

One of the great things about WIC is the great variety of foods you can get between your food instruments and the fruit and vegetable vouchers.

There are over 60 cereals to choose from, more than 10 different cheeses, and almost the entire produce section. However, the foods you are able to purchase depend on where you do your grocery shopping.

Different stores carry different brands as well as a different variety of WIC approved foods. For example: you receive the whole grain check that gives you the option of whole wheat bread, corn tortillas, whole wheat tortillas, or brown rice. Even though there are four foods to choose from, stores are only required to carry one of these four foods... So one store may only carry bread and tortillas, while another store may only carry rice with no bread or tortillas, while a third store may have you all four to choose from. This doesn't make one store better than another. It just means that different stores just carry a different variety.

I know it can be a little tricky, but the best thing to do if you're not finding what you need is to explore different stores so that you find one with the items you are looking for. If you are having trouble finding a certain item at your local grocery store, you can use the link below to see which stores stock that item. Happy Shopping!

Store Locator

Valerie Marcellus, Nutritionist

Just say NO to cereal in the bottle!

It seems like as soon as you are pregnant, you are bombarded with all kinds of "advice" about how to feed and care for your baby. Alot of it is unwanted, some of it comes from healthcare professionals and is good advice, and some of the "advice" can be harmful! One particularly common peice of advice we hear alot in the clinic is the advice to put cereal in a baby's bottle. This is one of those things you may hear from your mother, grandmother, peers, and other family members. This practice can be particularly harmful and it is not recommended.

Putting cereal in baby's bottle at any age is harmful due to several reasons:

1. Cereal thickened formula for a young baby is a choking hazard! Young infants do not have the developmental skills to handle textured foods yet. Often a baby is given a cereal thickened bottle and layed down to go to sleep. The baby can choke or aspirate (inhale) and no one is there to know it! This is a double no-no. You should never prop a bottle up or give a baby a bottle while laying down and you should never put cereal in a baby's bottle.
2. Cereal in a baby's bottle can overfeed the baby. Do you know that overstuffed, overtired feeling we get after eating Thanksgiving dinner or another large meal? That doesn't always feel good. Do you want your baby to feel that way?
3. Putting cereal in a bottle messes up the perfect nutrition balance of formula or breastmilk. Your baby's milk is specially formulated to have the perfect balance of nutrients your baby needs. Don't mess it up by adding cereal, baby foods, or other items to your baby's bottle.
4. You have decided to bottle feed because you do not wish to breastfeed or breastfeeding did not work out for you. You want to bottle feed as if you were breastfeeding. Always hold your baby when you feed them. Feed them when they are hungry and stop when they are full (don't make them finish a bottle if the baby stops sucking, pushes the nipple out, or you see milk dripping out of the corners of the baby's mouth- these are all signs that your baby is done). And do your breasts have cereal in them? I didn't think so...
5. Putting cereal in the bottle usually means you are introducing solids too early because your baby cannot eat off of a spoon yet. Introducing solids too early can put your baby at increased risk for food allergies and obesity. Wait until your baby is old enough to eat off of a spoon (usually around 6 months). Breastmilk or formula is all your baby needs for the first 6 months of life.
6. Cereal thickened formula can cause constipation and tummy aches.

In very rare cases of severe reflux your doctor may recommend thickening the baby's milk with rice cereal. Cereal in the bottle should always be a very last resort. There are other ways to manage severe reflux and special formulas that are made already thickened so that the nutritional balance is not messed up. Please discuss these options with your doctor before putting cereal in the bottle and definitely don't put cereal in your baby's bottle otherwise!

If you are having feeding difficulties or have questions about introducing solids, please call your local health department and ask to speak with a nutritionist.

-Allison Leonard RD

Got Milk?

"Is my baby getting enough breastmilk?"  We hear this question all the tme, and with good reason, too!  Unlike bottle feeding, breastfeeding does not allow you to measure exactly how much milk the baby is getting.  This can cause many moms to wonder if they are making enough milk for their baby.  Fortunately, there are several ways to tell that your baby is getting enough milk.

1.  Baby seems relaxed and satisfied after a feeding.  This means that the baby's fists are not clenched, her arms are not stiff, and she may even be asleep. 

2.  You can hear or see your baby swallow when she breastfeeds.  This will sound like a small clicking noise.  Most babies have a "suck suck swallow" rhythm while they eat, and you will be able to hear this.

2.  Baby is gaining weight.  Right after birth, it is normal for a baby to lose between 5 and 9 percent of her birth weight, as long as she regains it by the time she is two weeks old.  After that, she should continue to gain weight.  Weight gain will be fast in the first few months, and will gradually slow down as she gets older.  If you are concerned about your baby's weight gain, talk to your doctor.

3.  You are breastfeeding frequently.  You should be breastfeeding 10 to 12 times in each 24 hours.  This may seem like a lot, but breastmilk is digested much more quickly than formula because it is easier on baby's tummy.  This is a good thing!  It prevents constipation and discomfort (breastfed babies hardly ever get constipated!).

4.  Baby has dirty and wet diapers.  All that breastmilk has to go somewhere!  After day 1, your baby should have 3 or more stools per day.  This will increase to 4 or more stools a day by day 5.  Her stool should change from black to yellow by day 5, and her urine should be clear or pale yellow.  She will also have 6 or more wet diapers a day by day 5. 

If all these are true, relax!  Your baby is getting everything she needs from your breastmilk.  If some of these are not true, try not to worry.  Call your WIC breastfeeding peer counselor and she can help you with any problems you might be having.

If you see signs that your baby is not getting enought to eat, call your baby's doctor right away.

Sarah Robertson, Nutritionist

Is She Still Hungry?

Crying. Babies are known for crying, and as we know, not every cry is a hungry cry.

Although crying is a sign of hunger, it is a late sign of hunger. Babies may not be able to tell us exactly what they want using words, but they do give us signs if we pay close attention.

Signs that your baby is hungry:
-Sucks on fist or licks lips
-Opens mouth while feeding
-Turning his head and opening her mouth to search for food-- the rooting reflex
-Increase in body movement such as rapid eye moment, and stretching

The same way babies let us know when they are hungry, they also give us signs when they are finished eating.

Signs that your baby has had enough to eat:
-Seals lips together
-Turns head away
-Decreases or stops sucking
-Pays more attention to surroundings, not interested in food anymore
-Spits out nipple

It's important to follow your baby's lead when it comes to feeding because babies are very good (much better that adults) at knowing when they are full and when to stop eating. By allowing them to be in control of how much food they are taking in, you are helping them learn to listen to their bodies and setting them up to have a healthy relationship with food.

Valerie Marcellus, Nutritionist

Disaster foods!

The last couple of weeks have been a little crazy! I wanted to give you a few helpful tips, should any of the recent events (hurricane, earthquake, etc), happen again. Before the hurricane many of you probably went shopping and used your checks to stock up on various foods so there would be no last minute running to the store in all that bad weather! Here are some different disaster foods you can make using your WIC foods.

1. Peanut butter and banana sandwiches or plain peanut butter sandwiches on your delicious whole wheat bread or your whole wheat tortillas!

2. Different varieties of cereal to provide some snacks or breakfast in the morning. Careful with your milk if the power is out. It may have gone bad! But keep in mind dry cereals make awesome snacks!

3. Keep that liquid juice on hand, it does not have to be refrigerated! 4 ounces of juice and some dry cereal make a delish snack option!

4. If you have a handy can opener that is not electronic, you can buy the canned fruits and make those for snacks or breakfast as well!

5. Don't forget! Fresh fruits and veggies are a great option when the power is out! You can dip fresh celery or apple slices into that peanut butter, crunchy or creamy, for a great meal or snack!

6. Adding a salad with some of those fresh veggies can complete a meal! If you have oil and vinegar on hand, neither need to be kept cold and will dress up a salad nicely!

Remember to stock up on plenty of water!

Have questions? Refer to http://www.cdc.gov/ for food safety tips!

Stay safe!

Christy Redmond- Nutritionist

The Dish on Fish

When you make the announcement that you're expecting people tend to come to you with tons of advice, especially advice on what you should be eating. One of the most common food questions we hear in our clinics is, " What about fish?"

Generally speaking, fish and shellfish are a healthy part of your diet that you can continue eating during pregnancy. They are a good source or protein and are rich in omega-3 fatty acids. However, it is important to know which fish and seafoods tend to have higher levels of mercury. Mercury is a metal found in seafoods that may cause harm to your unborn baby if eaten often, so you don't want to be eating any foods high in mercury during your pregnancy.

High Mercury Fish- Avoid these:

• Shark



• King Mackerel
  


• Swordfish
  


• Tilefish
  


• Fresh Tuna
  

Moderate Mercury Fish and Shellfish: Limit these to 6 oz per week

• Albacore Tuna



• Lobster



• Snapper

Low Mercury Fish and Shellfish: You may eat up to 12 oz per week of these

• Canned light Tuna



• Catfish



• Fresh water trout



• Pollock
  


• Salmon



• Shrimp

For more information about food safety during pregnancy visit choosemyplate.gov.

School Dressing Days

The community has once again come together to offer a GREAT event to help kids and their families get back to school in style this year. Hosted at the Bragg Hill Family Life Center, the 2011 School Dressing Days event is underway and a HUGE success so far!

WIC participated in Saturday's 9AM-4PM event and will be back out at BHFLC today and tomorrow, spreading the word about our fabulous program and other Health Department opportunities.

Estimates put the number of participants at Saturday's event around 9,000 and the whole crew at Dressing Days is certainly excited to see hundreds more excited and appreciative faces today and tomorrow!

Check out the official flyer below and come by Bragg Hill to revamp your wardrobe for the upcoming school year!

What's for breakfast?

We hear all day long from kids, family, etc. "what's for dinner?" or "what am I going to make for dinner?"....but what about breakfast?? Many people do not eat breakfast for multiple reasons, the biggest excuse being I DON'T HAVE TIME! With how fast paced our society is, many people just simply don't make time for breakfast.

Let me tell you why you should eat breakfast every morning and persuade you with some delicious meal ideas to start your day!

Breakfast gives you the energy you need to start your day. Many people rely on coffee, 5- hour energy drinks, sodas, etc. to get them started in the morning. Why not try eating a little something for breakfast to go with that cup of coffee?? Eating a healthy breakfast is important to keep you alert at work or out and about. Breakfast helps to jump start your metabolism and get your body functioning. Without breakfast sometimes you might feel a bit sluggish!

Alot of research has been done over the years to find out if skipping breakfast has any connection to being overweight. If you are "dieting", you may think that skipping breakfast will help you lose weight....think again my friend! Skipping breakfast tends to make you overeat at other meals and wont allow you to get the appropriate amount of calories you need in a day. Eat structured meals throughout the day and try not to let your stomach get to the "growling" stage.....that means you have gone too long without a snack or meal.

Here are some helpful ways to fit breakfast in during your busy morning.

1. Wake up an extra 15 minutes everyday to eat a quick bowl of cereal

2. Pack some of those delicious WIC cereals in a little sandwich bag and take it along with you to eat at work or when you get to your destination

3. Pack/ make something the night before, so you just have to pop it in the microwave at work or before you leave. This way you don't have to worry with making something, its made the night before when you have a little more time.

4. Grab some cereal bars to tuck into your bag when leaving the house. It helps you avoid stopping for fast food and spending extra money.

5. Eat some fruit, its quick and easy, just grab and go!

Look for foods high in protein and fiber for breakfast!

Here are some ideas:

1. Instant oatmeal with some fruit and /or nuts mixed in

2. Whole grain cereal, dry or with low- fat or fat- free milk, add fruit!

3. Smoothies! Low-fat milk, frozen strawberries and a banana

4. Stuff a whole wheat pita with eggs and cheese

5. Whole grain toast with peanut butter

6. Omelet with turkey sausage and cheese

7. Fruit and low-fat yogurt with granola

* A small cup of 100% juice and/ or water are nice additions to breakfast!

If you don't normally eat breakfast, start slow with something small. I would challenge you to try eating breakfast for 2 weeks and see how much your energy level and alertness increases!

Happy eating!

-Christy Redmond, Nutritionist

Raise a Healthy Eater

A recent study has come out suggesting that babies' taste preferences are shaped very early in the womb through amniotic fluid. Many flavors (such as garlic, vanilla, carrot) have been proven to pass through to the amniotic fluid. The researchers suggest that a mother's diet choices while pregnant could shape the baby's taste preferences for the rest of that child's life by exposing the fetus to different and exotic flavors. In other words, if you want your child to grow up liking broccoli, eat broccoli while you are pregnant!

While it certainly won't hurt (and you should really try for your own enjoyment) to eat a variety of flavors while pregnant, I wouldn't count on doing this to ensure your child grows up a "healthy eater". Children from all different cultures learn eventually to eat what their parents eat. Chinese children learn to eat Chinese food. Indian children grow up learning to eat spicy Indian food. French children learn to eat French food.

What has been proven is that repeated and neutral exposures to different foods are necessary to help a child learn to eat. Don't give up on a new food just because the child doesn't like it the first time they are exposed. It can take MANY times of seeing a food before they will even try or accept it. Children who grow up to be "picky eaters" often have parents who continually only offer them a limited selection of "safe" foods (chicken nuggets, macaroni and cheese, hot dogs... sound familiar?) Or sometimes parents will make a whole separate meal for a picky child because they will not eat what the rest of the family is eating. This is a sure way to raise a picky eater.

So how can you raise a healthy eater?

1. Eat with your child as much as possible. Or have some responsible adult eat with them. Don't just feed them. They learn good table habits by watching you!




2. Offer new foods along with favorite foods. You can be child friendly and considerate of your child's preferences without catering to them or serving only "kid food". Serve a favorite or easy to like vegetable like corn with a less liked main dish. Serve a favorite main dish with a less liked side. That way if they don't want to eat the new food they can eat something else on the plate.
   



3. Do not pressure, bribe, or coerce your child to eat anything. This will make them back off of that food even more. Just present the new food as a "matter of fact". If they don't want to try it this time that is not a big deal. If it is something your family eats regularly they will likely accept it eventually.




4. We all have things we don't like to eat. Teach your child to politely turn down food they do not want to eat. It is OK to say "No thank you". It is not OK to say "Ew, YUCK!"
   

If you are a WIC client and have questions or concerns about your child's picky eating, call your local health department and ask to talk to a nutritionist.

Allison Leonard RD