How to Help Your School-Aged Kiddos Make Better Food Choices

One of the most common questions I get as a Registered Dietitian is “So...what exactly should I be feeding my kids?” The answer can be simple: “What exactly do you feed yourself?” Adults should strive to eat a well-balanced diet as much as possible. The eating habits parents have are often the same habits their children develop. The best way to feed your children is to set a good example for them and to join them in making wholesome food choices! Here are some tips on the main food groups kids should be eating. 

What Are The 5 Food Groups? 

• Fruits 

• Vegetables 

• Grains 

• Protein 

• Dairy 

 How Do I Help My Kids Make Good Food Choices? 

• Aim for the Rainbow 
• Including every food group and a wide variety of colors is a good way to make sure your kiddos are getting the vitamins and minerals that they need. 
• Children who eat balanced meals are more likely to have better brain, muscle, and bone development and are less likely to grow up to be picky eaters.
• Be a Role Model 
• Bring your kids grocery shopping so they can help pick out fruits and veggies; caregivers are every child’s first teacher.
• Prepare nutritious meals with your kids. A child that helps prepare a meal is more likely to want to eat it because they are proud of their hard work!
• Avoid Saying Foods are "Good" or "Bad"
• In the right amounts, all food can fit! 
• Banning ‘junk’ food or saying only certain foods are ‘good’ can leave kids feeling fearful of food and could lead to disordered eating later in life. 
• Have Options
• It’s best to always have nutrient dense foods at home.
• Kids like to feel independent; find time to let them choose between two nutritious snacks so they feel involved. 

What are Some Lunch/Snack Recipes My Kids Can Help Prepare? 

• Cream- Cheesy Cucumber Sandwiches
• Garden Chicken
• Lean Green Pita Dippers
• Crunchy Hawaiian Chicken Wraps
• Simple Snack Mix
• Pizzadillas With Red Sauce

For more fun food ideas for you and your kids, find the WIC and Farmers Market recipes on the Clinton County Health Department website! 

Emily Hutchins, RD, CDN, CLC

WIC Public Health Nutritionist

Division of Health Planning and Promotion

Your One Stop Shop for Breastfeeding Support

 

Like any other expecting mom, my mother had to decide how she was going to feed me once I was born.  She told me that it was an extremely difficult decision to make because she worked full-time and didn’t know how she was going to balance everything. However, her provider explained that breastfeeding was not only a bonding experience but also the perfect balance of nutrients that her body would make specifically for me, her baby.

Nature's Way Baby Cafe (R)

With the support of my father, she made the decision to start exclusively breastfeeding.  A couple months
into our breastfeeding journey, I proved to be a very fussy baby.  My mother recalled how frustrating it sometimes was to have to reposition every time I was feeding or how expressing milk was difficult without a pump.  Through all the hurdles she faced, she continued to breastfeed until I was 18 months old.  And let me tell you, she would do it all again if she could.

If you are a breastfeeding mother, odds are you have found yourself in similar situations to what my mother had to face.  With access to the internet and an increasing number of community resources it is easier to search for information. But, sometimes you still cannot find what you are looking for and don’t know where to ask for help. That is where the Clinton County Breastfeeding Coalition comes in!

The Clinton County Breastfeeding Coalition is comprised of community organizations and local moms and meets once a month to promote and advocate for breastfeeding in our area. The coalition created and maintains the Clinton County Breastfeeding Referral Guide which is your one stop shop for evidenced based breastfeeding related help. They are also spearheading a social media campaign aimed to normalize breastfeeding while highlighting the ‘realness’ because, let’s be honest, it isn’t always rainbows and butterflies. You can expect to see one post per month on CCHD’s social media platforms from June through November 2021. You will be able to interact by posting pictures of you and your nursling(s) with #ThisIsHowWeNurse.

Example of the Clinton County Breastfeeding Coalition's Social Media Campaign 

Chances are, at some point each of us will know a mom who wants to breastfeed. Just like my mom’s doctor and my father did, I am challenging each of you to support and encourage that mom to reach her goals. Sharing this campaign on your social media is one small way you can contribute to a cultural shift in which we all view breastfeeding as normal, accepted and welcomed.

 

Alexandra Mesick

Public Health Educator

Division of Health Planning and Promotion 

Lyme Disease Cases Have Tripled in Clinton County…Here are 5 Ways to Prevent Tick Bites

As I am writing this, I have three children who are 8 years, 5 years, and almost 9 months old. Two things I always tell my children; I love you, and my job as your mom is to keep you safe! They tend to roll their eyes at the safety part (well the 8 year old and 5 year old do anywayJ). There are so many things to worry about as a parent but one thing I am extra cautious about are ticks. This is especially true from April-September (although don’t get too relaxed in late fall or winter, I found a tick crawling on my infant in mid-November).  

Ticks can carry a wide range of diseases. That is why I take extra care when it comes to not only
protecting my family but also my pets from these pesky creatures. Lyme disease (carried by the deer or black-legged tick) is the most common illness transmitted by ticks. Cases of Lyme disease have more than tripled in Clinton County since 2018, so it is more important than ever to be on the lookout for ticks.

5 Ways to Prevent Tick Bites:

1.  Know where ticks may be lurking

a. Ticks like grassy, bushy, or wooded areas but they also like to live on our pets.

b.   Always walk in the center of trails and avoid wooded and brushy areas with tall grass and leaf litter.

c.    You don’t need to be deep in the woods to get a tick bite, it can happen in our own backyards.

2. Apply insect repellent. This really deserves its own blog post, but here are a few quick tips to know before applying insect repellent on kids:

a.       Never apply insect repellent on infants younger than 2 months of age.

b.       Use Environmental Protection Agency (EPA) registered insect repellents containing, DEET, picaridin, IR3535, Oil of Lemon Eucalyptus (OLE), para-menthane-diolon (PMD), or 2-undecanone

                                                               i.      The American Academy of Pediatrics (AAP) recommends repellents should contain no more than 30% DEET when used on children (a higher concentration does not mean more protection).

                                                             ii.      Do not use products containing OLE or PMD on children under 3 years old.

                                                           iii.      Do not use products that combine DEET and sunscreen, although these seem like a great idea, it can actually reduce the effectiveness of the sunscreen and accidentally expose your kiddo to more DEET, because the sunscreen needs to be applied more often.

3. Dress for Success

a.       Treat clothing and gear with products containing 0.5% Permetherin.  It is important to note that this should only be applied to clothing, not to skin.

b.       Dress in light colors (it makes it easier to spot ticks), long pants, a lightweight long sleeved shirt, socks, and closed shoes before heading outdoors. Put hair in a ponytail and wear a broad brimmed hat.

4. After you come inside

a.       Check clothing, gear, and pets for ticks.

b.       Throw clothes in the dryer and tumble dry them on high heat for 10 minutes.

c.        Bathe within two hours after coming indoors.

5. Daily Tick Checks:

a.       Ticks are tiny and like to hide! Regardless if you or your kids have been outside or not, check everyone’s entire body for ticks daily, paying close attention to specific areas; under the arms, in and around the ears, inside belly button, back of the knees, in and around the hair, between the legs, and around the waist.

Ugh, I found a tick, now what?!

·         First, don’t panic! The key is to remove the tick as soon as possible. Remember - not all ticks are infected and your risk of infection is greatly reduced if the tick is removed within the first 24-36 hours,

·         Use fine tipped tweezers to grab the tick as close to the skin as possible,

·         Pull upward with steady, even pressure (don’t twist or jerk the tick),

·         After removing the tick, wash the bite area and your hands with rubbing alcohol or soap and water,

·         Check for symptoms. If any develop contact your or your child’s healthcare provider right away.

For more info on ticks or how to stay safe this summer, read our Summer Safety Guide!

 

Lindsay Dareff

Registered Professional Nurse

Division of Health Planning and Promotion

The Big Squeeze

I finally did it. I got over my fear and had my first mammogram. Going in I didn’t know what to expect, but my experience was great! My technician was nice and very professional. She explained every step to me and made me feel very comfortable. After the test was complete, she let me know how I would receive my results. She also told me that since I was a first timer, I might need to go back in for a few more pictures. This is very common and may be needed to establish a baseline for future mammograms. Regular mammograms are the best test doctors have to find breast cancer early, sometimes up to 3 years before it can be felt.

P.S. My results were normal. Yahoo!

When should I get a mammogram?

The United States Preventive Services Task Force (USPTF) recommends that women who are 50 -74 years old and are at average risk for breast cancer get a mammogram every 2 years. Women who are 40 – 49 years old should talk to their health care provider about when to start and how often to get a mammogram. The Breast Cancer Screening Guidelines for Women chart compares recommendations from several leading organizations. 

 

Knowing how to prepare for your mammogram can help ease your mind and speed the process.

• Visit the NYS Cancer Services Program website for up to date screening information.
• Don’t wear deodorant, perfume, lotion or powder under your arms or on your breasts on the day of your exam. Foreign particles could show up in an x-ray.
• Let technician and staff know if you have breast implants. They may need to take more pictures than a regular mammogram.
• You have the right to a written report of the results within 30 days of receiving a mammogram, as well as the original mammogram x-ray pictures. Call if you don’t get your results, don’t assume everything is normal.
• Tell the clinic if you have physical disabilities that may make it hard for you to sit up, lift your arms, or hold your breath.

How is a mammogram performed?

• You will need to take off your shirt and bra.
• You will stand in front of the x-ray machine.
• Your breast is placed on a small platform.
• A clear plastic plate presses down on the breast for a few seconds. Some women say the pressure feels uncomfortable, but most don’t find it painful.
• The technician will take several pictures of the breast.
• A specialist then looks at the x-ray pictures to see if there are any changes in the breast.

The Cancer Services Program of Northeastern NY provides free breast, cervical and colon cancer screening to uninsured, eligible residents. With proper precautions, cancer screening can be done safely. Give their office a call with any questions 518-324-7671.

Jennifer Anderson

WIC Project Counselor

Division of Health Planning and Promotion

Scams, Scams, Everywhere!

 

It takes all kinds. There are:

·         Web links that you click on, and something dreadful installs on your computer, with redirecting every time you try to go to your favorite website.

·         Email attachments that creep deep into your computer, hunting down your personal information.

·         Cute puppy or baby photos that have malicious software that gets installed and locks your personal files until you pay a ransom.

This has resulted in everybody having to be their own detective. Here are some helpful tips to increase your “Spidey Senses”:

Search Engines – when searching the web, pay attention to the web address. Most valid websites should end in .org or .com. Results that come up with a strange ending should be avoided.

Emails – before clicking links received via email, hover over the senders name to verify it is a valid email address. Scammers have gotten creative and can make it look like the email is from someone that you know. Don’t forward a suspicious email to anyone to review, it’s best to just delete it.

Downloads - If you’re downloading something off the web, watch for the word “Ad” next to the big download button – that one is fake. Make sure the download site is a reputable one. Before clicking on some tempting cute photo out there on the web, hover your mouse pointer and see where it’s going. Is it going to a place you’re going to regret?

Until SCAMMERS get a real job don’t be a crazy “double-clicker”! Use your “Spidey Senses” to protect yourself.

Further tips can be found here (it’s valid, we promiseJ).

 

Karen Cabana

Senior Computer Programmer

Finance & Information Technology Division

Clinton County Health Department

SIDS…How a Parent’s Worst Fear Can Be Prevented.

 

Becoming a parent can be overwhelming, scary and full of unknowns. Your whole world becomes consumed with caring for your newborn and you worry about every little thing. Are you doing things right? Is your baby happy and healthy? You watch them sleep and check on them constantly…but for good reason. One of the biggest concerns that new parents have is Sudden Infant Death Syndrome or SIDS. Below I will explain SIDS and ways you can protect your baby from this heartbreaking syndrome.

What is SIDS?

•   Sudden infant death syndrome (SIDS) is the sudden and unexplained death of a baby younger     than 1 year old.

·         About 2,300 babies in the United States die of SIDS each year.

·         SIDS is more likely to affect a baby who is between 1 and 4 months old.

·         SIDS is more common in boys than girls.

·         Most deaths occur during the fall, winter and early spring months.

 

What are the Risk Factors for SIDS?

• Sleeping on their stomach or their side, rather than their back.
• Overheating when sleeping.
• Sleeping on a surface that is too soft or filled with fluffy blankets or soft toys.
• Mothers who smoked during pregnancy (three times more likely to have a baby with SIDS).
• Exposure to passive smoke.
• Mothers who are younger than 20 years old at the time of their first pregnancy.
• Being born to mothers who had little, late, or no prenatal care.
• Born prematurely or with low birth weight.
• Having a sibling who died of SIDS.

What You Can Do as a Parent to Protect Your Baby:

·         Attend all prenatal care visits.

·         Don’t allow anyone to smoke around your baby.

·         Provide a safe sleep environment:

o   Always place baby on his or her back to sleep.

o   Use a firm and flat surface in a safety-approved crib, covered by a fitted sheet and free of soft and loose bedding, crib bumpers, stuffed animals, and toys.

o   Share your room with baby. Keep baby close to your bed but on a separate surface, for example, in their own crib or bassinet.

·         Breastfeed your baby.

 

Jessica Mathews, Children’s Services Program Specialist

Division of Health Care Services

Clinton County Health Department

Fostering Body Positivity in your Children

 

Mallory Gonia, Senior Year

Growing up my parents tried their best to ensure I had self-confidence and a positive body image. There
is not one single occurrence where either of my parents negatively commented on the appearance of my body or weight growing even during a period of my adolescent years when I was overweight. My Mom and Dad always made me feel loved and told me I was beautiful every day.

My fiancé was not as lucky. Instead of building my fiancé’s confidence, his father broke down any self-confidence he had. Instead of being told he was handsome, he was told he was fat and ugly.

Somehow even with drastically different upbringings, as teenagers we lacked body confidence and WE both developed eating disorders. Now as an adult no longer being in that negative environment my fiancé has a positive body image and his self-confidence is much higher. I will admit for myself I still struggle with my body image from time to time, but overall I am more confident and much happier.

Research shows that a negative body image is the most influential factor to the development of eating disorders, specifically anorexia and bulimia. In some cases there may be obvious factors that contribute to teens having a disordered or negative body image, potentially leading to eating disorders, such as bullying in school and/or online or negative body comments made by parents, caregivers or other family members. For me growing up I was never bullied for being overweight. Based on my history, there would seem to be absolutely no reason for me to have developed an eating disorder, but I still did.

Parental behavior can have a huge impact on children’s body image. Even parents like mine who never put pressure on me regarding my own weight, may be unintentionally contributing to a disordered body image in their children.

I can’t even count how many times my Mother had a wardrobe malfunction before events because she looked “fat” in all her clothes. At all family gatherings, to this day, there are always conversations around weight loss, body image and dieting. At these events there is always one or more relatives who can’t eat the dessert because he/she is on a “diet”. In 10^th grade I began playing school sports. Naturally, without trying, I lost a significant amount of weight that year. Family started noticing and I was told how great I looked and how skinny I was. There were never any comments complementing me on eating healthy and exercising to better my health, just on my physical appearance. These family dynamics had a huge impact on how I saw my own body and what food choices I made. I began to really focus on how my clothes looked on me and became overly conscious about eating healthy so I could maintain this weight loss.

With social media, the pressure on children to look a certain way is high. This makes it very important to foster body positivity starting from a young age. Pre-teens and teens who already have a positive body image may be more prepared to handle the stress and pressure of growing up in today’s social media centered world.

I believe the first step to fostering a positive body image begins in the home. According to the National Eating Disorders Association, 40-60% of girls age 6-12 are concerned with their weight and becoming fat. Parents are typically the most influential adults in children’s lives at this age. One important thing parents can do to encourage body positivity in their children is by having body confidence themselves. Parents lead by example and should be mindful of the way they talk about weight, self-appearance and food. As parents and caretakers, I encourage you to:

• Promote a balanced diet in response to body hunger,
• Not use food as a reward or punishment, and
• Tell your child(ren) that weight does not define happiness.

Every one of us has something we can thank our bodies for and at some point in our lives we may take our bodies for granted. Teach children to love their bodies for what they do and not for what they look like. This is something I wish I could have done at 15.

Mallory Gonia

Public Health Nutrition Educator 

Division of Health Planning and Promotion