Peanut Butter Cereal Bars

One of our WIC moms shared this great recipe for a fun way to use some of your WIC cereal. 

What's great about this recipe is that you can substitute the "toasted oat cereal" with any WIC approved cereal and instead of adding peanuts, you can add butterscotch morsels, cranberries, or other fun ingredients. They don't always turn out as great as the picture, but I still cut mine into bars and wrap into saran plastic. These bars are perfect for rushed mornings; grabbing a bar, a banana, and a glass of milk.
-WIC mom of four

We've changed it a little bit to make it less sugary, but still tasty.  When I made these bars, I used  crunchy peanut butter to add more texture.

Ingredients:
3 Cups of your favorite WIC Cereal
1/2 Cup Peanut Butter
1/2 Cup Honey
1/4 Cup Sugar

Directions:

1. Combine the honey and sugar in a large saucepan over medium heat.  Bring the mixture to a boil and allow to cook for 3 minutes, stirring constantly.
2. Remove from heat and stir the peanut butter into the mixture until combined.
3. Add the cereal of your choice and mix until well coated.
4. Spread the cereal mixture into a greased 9x9 and allow the bars to set until they are are firm.
5. Cut into bars.

*These bars contain honey, so they are not recommended for those less than 12 months old.

Enjoy!

Valerie Marcellus, Nutritionist Senior

Watering down infant formula

As most of you are aware WIC is a supplemental program meaning we can only provide some of your basic needs. When it comes to infant formula we have seen more and more parents watering formula down to make each can last longer. This is a very dangerous practice for several reasons.

1. Your baby is not receiving the appropriate amount of calories in each bottle. This will malnourish your baby and can cause weight loss or other health issues.

2. Your baby may be drinking too much water. Water in large quantities can be toxic to young babies.

3. You may have a fussy and unhappy baby because he will always be hungry if he is not allowed to eat the right amount of food.

When making formula be sure you are making it in accordance with the directions on the can or container.

How to mix powdered infant formula

For proper mixing, follow these steps:

1. Wash your hands thoroughly with soap and warm water.
2. Measure and pour desired amount of water into a bottle

*1 scoop of formula for every 2 fl.oz of water.

If your baby eats 2oz. of formula, you should be mixing 1 scoop with 2 fl. oz. of water.
If your baby eats 4oz. of formula, you should be mixing 2 scoops with 4fl. oz. of water.
If your baby eats 6oz. of formula, you should be mixing 3 scoops with 6fl. oz. of water.

3. Add unpacked, level scoop(s) of powder as directed to the bottle. Return dry scoop to can.
4. Stir formula until mixed thoroughly
5. Feed or store immediately in refrigerator.

Well, what if your baby eats 3oz, 5oz or 7oz at each feeding?? It is not recommended to use half scoops when making formula for 2 reasons. You will either have formula that is lacking the right amount of calories for the baby or you will have a formula that is too concentrated; concentrated formula can potentially cause constipation. If your baby is eating 3 oz. of formula, make 4 oz. and discard the extra ounce. If your baby  eats 5oz. make 6oz. and for 7oz. make 8oz. It is not a good idea to feed the last ounce to the baby later during the day because the bacteria on the bottle nipple from the baby's mouth earlier will be reintroduced. Always start each feeding with a clean bottle.

Another tip many moms have found helpful is to stir the formula in the bottle rather than shake the bottle. Shaking the bottle and feeding it to the baby without letting the bubbles settle can give your baby gas.

How to warm formula

Formula does not need to be warmed. If you choose to feed warmed formula, do not microwave it. It can cause "hot spots" that could burn your baby. Instead, set the filled bottle in a bowl of warm (not boiling) water or hold the bottle under warm tap water. Sprinkle a few drops of formula on the inside of your wrist to make sure it is not too hot.

How to store formula

Once opened, powder formula containers should be closed and stored in a cool, dry place — not in the refrigerator. Avoid extreme temperatures. Use contents within one month.
Once mixed, feed immediately or refrigerate in a sealed container, and use within 24 hours. See the label for specific instructions.
Do not leave prepared formula at room temperature and do not freeze it, because doing so can cause the protein and fat to separate



Keep this important fact in mind as well, when your baby has used all of the formula WIC provides and you need to purchase additional formula, remember store brand formulas such as Parents Choice (Walmart) contain the same nutrition as name brand formulas such as Similac or Enfamil and are usually much more inexpensive. This is a common misconception when purchasing additional formula. The baby will still be fed the same food, just at a much lower price. If you have concerns follow up with your doctor.

** Some of the above directions and recommendations are taken directly from Similac's website. Visit http://similac.com/feeding-nutrition/formula-feeding/making-a-baby-bottle#article-section-6 for more formula feeding tips and as always talk to your doctor with any concerns.

** It is always recommended to breastfeed your infant for optimal health.

Christy Redmond
Nutritionist Senior

8 Great Things About Pumpkin Pie

1. It tastes great.
2. Whoever heard you could get a serving of vegetables from a dessert?!
3. Pumpkin Pie is an excellent source of Vitamin A (a vitamin that is important for our immune system and eye health).
4. It is made with eggs so you also get 7 grams of protein with it. It's pretty much a complete meal in itself :)
5. If you are watching your weight or diabetic, don't eat the crust or make crustless pumpkin pie and save yourself some calories and fat while still enjoying a yummy, healthy dessert.
6. Why not have it for breakfast with hot coffee or tea? (my favorite morning after Thanksgiving breakfast)
7. You also get a little fiber from the pumpkin puree'
8. It tastes great warm or cold

Do I need to convince you anymore to enjoy your pumpkin pie without guilt this year?!

- Allison Leonard RD

Blackbean Burger Recipes

A lot of times people are scared to take the beans on their WIC checks because they have no idea what to do with them.  Recently VA WIC changed it so participants could get either canned or dried beans hoping that this would entice people to pick the beans more.  Canned beans don't need to be soaked overnight so this makes them easier to cook with.  A couple of weeks ago I made home made black bean burgers and I realized that the majority of the foods I used were WIC foods!

Black Bean Burger Recipe

**2 cans of black beans ( drained and rinsed to remove some of the sodium)

2 tablespoons tomato sauce

**1 cup of corn

**1 jalapeno ( only if you like a little spice)

1/2 cup of bread or panko crumbs

** 1 egg

2 tsp cumin

olive or canola oil to fry them ( you only need a little)

salt and pepper to taste

Directions-  Put black bean burgers, cumin, tomato sauce, and salt and pepper in a food processor to grind up.  If you don't have a food processor you can put it in a blender or mash it up with a fork. One way to make mashing them easier is to put them in a sandwich bag and mash it with your hands.  This could be a really fun activity for the kids to help in the kitchen just make sure the bag is securely shut! Once everything is a pasty consistency add the egg and mix.  Then mix in the breadcrumbs and corn.  Shape them into burgers and put a little bit of olive oil in the pan and saute the burgers. 

You can use your WIC checks to get whole grain tortillas or bread to put the burger on. You can top it with WIC cheese and WIC veggies!  This is a different way to use your WIC beans that the whole family will love!

-Eileen Alwang, WIC coordinator

**- means WIC approved food

Rainy Day Meals!

 

Everyone feels like curling up on the couch on a rainy day with a nice warm cup of coffee or soup and a good book or TV show. If the rain has you feeling like a bit of a couch potato and you do not feel up to cooking a big meal, here are a couple super easy, delish meals that will be sure to warm you to the bone!

Meal #1. Chicken Noodle Soup

There are so many different ways to make Chicken Noodle Soup. You may have Mom's recipe that she used to make you when you were sick or maybe you just want to use what you already have at home. Go ahead and whip out whatever sounds good to put into your soup.

I would recommend to have:

Chicken
Chicken broth
Whole wheat pasta or egg noodles
Salt & pepper
Fresh or frozen sliced carrots
Celery

Some people may add rice, peas, or another variety of veggies. The best part about this soup is you can add whatever veggies, spices or flavoring you would like.

Cook up your chicken in a skillet or boil it until it is almost thoroughly cooked. Add the chicken to your chicken broth and cut up carrots in a medium sized pot. Add as much or as little of your whole wheat pasta or egg noodles that you would like. Finally, add salt, pepper and a pinch of parsley to your simmering pot. Allow the soup to simmer for about 15 minutes. or until the pasta is soft and chicken is cooked thoroughly. Serve and enjoy with some whole wheat toast!

Meal #2. Grilled cheese and tomato soup

Grilled cheese and tomato soup are another great way to get some veggies, whole grain and dairy into your diet. This super easy meal takes about 10 minutes and requires only a few ingredients.

I would recommend to have:

Whole wheat bread

Sliced cheese (any variety)

Butter

Tomato soup

Take your slices of whole wheat bread and butter the outside of the bread. You do not need alot of butter, just a couple swipes to cover the bread in a very thin layer (usually we would be putting peanut butter, jelly, mustard, mayo, etc. on the inside of the bread, but this time we are buttering the outside). Lay the buttered side of one piece of bread, butter side down on your skillet pan that is on medium heat and sprayed with non-stick cooking spray. Take 1 slice of cheese and lay it on the bread (just like a sandwich). Then place your second buttered slice of bread facing butter side up on your cheese. Now, while that is grilling, take your can of tomato soup (any brand will be fine) and dump it into your pot. Turn on medium heat. You will have to multitask now! Go ahead and flip your grilled cheese over using a spatula or fork, the side that has been cooking should be a slight golden brown color. Go back to your tomato soup and give it a nice stir so nothing is sticking to the bottom of the pot. Continue to flip your sandwich until it is cooked to your liking. When your soup is warm enough, serve it up with your grilled cheese. Mmm!

Enjoy! Stay warm and dry!

Christy Redmond
Nutritionist Senior

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

Think back to last years holiday meals, 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 Senior

Happy Halloween!

Hope everyone was able to stay safe during the storm. Many families are getting back to their normal schedules now and with that comes the tradition or Trick- or- Treating tonight! Whether or not your family participates in Halloween festivities, there are likely to be alot of "treats" and candy floating around this time of year. So how should you deal with the "treats"? Let your child eat all they want (and risk cavities and picky eating)? Limit them to one piece of candy a day (that's torture to a kid!)? There is another way....

Check out this previous post about handling the treats that hang around this time of year:

How to Handle the Treats

- Allison Leonard RD

Saturday Clinics Are Back!

We will be offering Saturday clinics once again! These clinics will be held once a month rotating between  3 sites: Fredericksburg, Spotsylvania and Stafford.

• Our next Saturday clinic will be on November 3rd at the Spotsylvania Health Department.
• The following Saturday clinic will be on December 1st at the Stafford Health Department.
• If you would like to schedule an appointment for one of these dates please call your local health department.

Check in later for the list of the 2013 dates!

-Megan Mauer, Nutritionist

Million Hearts™ Virginia

What is Million Hearts™?
Million Hearts™ is a national initiative launched in September 2011 by the U.S. Department of Health and Human Services.  Its goal is to prevent 1 million heart attacks and strokes over 5 years.

Why?
Heart disease and stroke are the first and fourth leading causes of death in the United States.  Americans suffer more than 2 million heart attacks and strokes each year, and every day 2,200 people die from heart disease.

What are the risk factors of heart disease?

• Age
• Race
• Gender
• High blood pressure
• High cholesterol
• Smoking
• Obesity

High Blood Pressure
One in three Americans has high blood pressure, and many of them do not know it.  Hypertension (high blood pressure) is often called the "silent killer" because there are usually no symptoms.  Blood pressure is something that you can control.  Simple changes in your life, like diet and exercise, can help lower your blood pressure and decrease your risk of heart disease and stroke.

What can you do?
You can't fix a problem if you don't know it is there.  That is why the Million Hearts™ campaign is urging you to check your blood pressure.  After you have your blood pressure checked, go to this site and report that you checked your blood pressure.

The Rappahannock WIC Program supported the Million Hearts™ campaign on September 28, 2012 when we all tested our blood pressures at our staff meeting.

If we can do it, so can you!  This is your chance to be one in a million hearts!

Sarah Whitson, Nutritionist Sr.

WIC grocery store labels

There will be a new change coming to the local grocery stores near you! Traditionally, the labels in the grocery stores you shop in have looked like the ones pictures below:

Coming soon you will gradually start to see this label on the shelves. At first there will be a period of time where you will see both varieties of labels as the old labels start to phase out. However, it is not mandatory for the stores to switch to the new labels, so many of you will not notice a change if your store opts to stay with the old label. Additionally, please keep in mind, stores are not required to label all of the WIC items listed on your vouchers- only milk, cheese, cereal, peanut butter, frozen and liquid juices are required to remain labeled. Every store will be labeled differently meaning some stores choose to label all foods and varieties listed on your voucher other stores will only label what they are required to label. If you are not happy with the specific type of food a store offers, don't be afraid to shop around and use your checks at multiple stores. As far as your vouchers and your shopping routine is concerned, nothing will change, just start looking for the new label below as it makes its debut in the next few weeks.

As always, call your local WIC office with any questions or concerns.

Happy shopping!

Christy Redmond
      Nutritionist Sr.

How many different ways can you use a pumpkin?

I am sure many of you have caught a glimpse of a pumpkin already, as this Fall season slowly creeps up on us! Each year we all purchase pumpkins during the fall season for one reason or another. With well over two dozen ways to use a pumpkin, I want to share just SOME of the various ways with you.

#1. To decorate! At the start of Fall you may see pumpkins painted to help spice up an otherwise boring front porch, but especially around Halloween, you will see pumpkins carved with all kinds of spooky faces and eerie designs. 

#2. Pumpkin bread. Mmmmmmm.. who doesn't love the smell of pumpkin bread baking to really give that full feeling of Fall in the air?

#3. Pumpkin pie. Some people may find pumpkin pie more of a holiday treat while others may enjoy it all year round.

#4. Pumpkin seeds. Save those seeds! There are several ways to use up those seeds that are scattered on the inside of the pumpkins. You can roast them, bake them and even plant them!

#5.  Pumpkin muffins. Don't have time to slice that pumpkin bread up? Grab a muffin instead! Maybe even add a few chocolate chips to the mix to satisfy that sweet tooth.

#6. Pumpkin pancakes. Breakfast anyone? Let's make breakfast a little more fun for the family. Top off your pancakes with a serving of fruit and a dash of cinnamon for delicious flavor.

#7. Pumpkin spice latte. With that chilly Fall air, nothing will warm you up like a delicious pumpkin spice latte! This is my personal favorite to help get in the seasonal mood.

Still not in the Fall mood? Go grab yourself a slice of pumpkin bread and a latte and I guarantee you will change your mind. Happy Fall y'all!

-Christy Redmond, Nutritionist Senior

In Season Now: Apples

One of our most well known and beloved fruits, apples, are in season in our area now. Apple season is from September until November although you can find them in stores year round. They taste the best and are usually the cheapest in the Fall.



Apples provide fiber and antioxidants and a great sweet crunch.

If you come across a good deal on apples, or if you have a bunch that will go bad soon, try this recipe for homemade apple sauce in the microwave. You will be surprised at how different it tastes from the applesauce we are used to buying from a jar!


Microwave Applesauce


I used 6 apples and had about 4 servings of applesauce. You can adjust the recipe and make more or less if you want!



Cut apples into small chunks. Leave the skins on for nutrition and fiber (plus it is easier than peeling them). You won't even notice them!



Place apples in a large, microwaveable bowl that you can cover tightly.



You can use regular sugar or brown sugar. I also like to add cinammon.



Add 3 tablespoons of sugar and 1 teaspoon of cinammon (if desired). Stir to cover apples evenly.



Cover and microwave on HIGH for about 10 minutes.



Remove and stir apples. Replace cover and cook an additional 5-6 minutes or until apples are very tender. Cooking time will depend on your microwave and the type of apples used.



Continue cooking and stirring until your apples are easily mashed with a fork. You can make the applesauce more chunky the less you mash and stir the apples.



Here's how I ate mine. As you can see I like my applesauce chunky!

-Allison Leonard RD

A look at Rappahannock WIC's World Breastfeeding Week

Here are a few pics from RAHD WIC's World Breastfeeding Week events.

We held a breastfeeding baby shower for participants on August 3. The theme for this year's shower was "Special Delivery":




The next day on August 4, RAHD WIC hosted a Zumbathon party for the community:



Thanks to everyone who came out for these events and to all the staff who worked hard to make it happen! Check out our facebook page to view more pics from these events and be sure to "like" us on facebook while you are at it!

- Allison Leonard RD