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Meet First 5 California's Newest Member! 

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Meet First 5 California's Newest Member! 

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La canción del dragón: calmando a los niños

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La canción del dragón: calmando a los niños

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La canción del dragón: calmando a los niños

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Physical Activity /  La Actividad Física

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Physical Activity /  La Actividad Física

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Health Benefits of Physical Activity

For Children:

Academic Performance
– Improves attention and memory

Brain Health
– Reduces risk of depression

Muscular Fitness
– Builds strong muscles and endurance

Heart and Lung Health
– Improves blood pressure and aerobic fitness

Cardiometabolic Health
– Helps maintain normal blood sugar levels

Long-term Health
– Reduces risk of several chronic diseases, including type 2 diabetes and obesity

Bone Strength
– Strengthens bones

Healthy Weight
– Helps regulate body weight and reduce body fat

For Adult:

Immediate Benefits

A single bout of moderate-to vigorous physical activity provides immediate benefits for your health.

Sleep
– Improves sleep quality

Less Anxiety
– Reduces feelings of anxiety

Blood Pressure
– Reduces blood pressure

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Long-term Benefits

Regular physical activity provides important health benefits for chronic disease prevention.

Brain Health
– Reduces risks of developing dementia (including Alzheimer’s disease) and reduces risk of depression

Heart Health
– Lowers risk of heart disease, stroke, and type 2 diabetes

Cancer Prevention
-Lowers risk of eight cancers: bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach

Healthy Weight
– Reduces risk of weight gain

Bone Strength
– Improves bone health

Balance and Coordination
– Reduces risks of falls

Aerobic, Muscle- and Bone-Strengthening: What Counts for School-Aged Children and Adolescents?

Children and adolescents need at least 60 minutes of physical activity every day. Include activities that make their hearts beat faster, build muscles (like climbing or doing push-ups), and strengthen bones (like running or jumping). A guide to activities that school-aged children and adolescents can do to meet the recommended activity levels is below. Encourage children to do any activity they enjoy, as long as the activities are safe and appropriate for your child’s age and skill level.

Example of Physical Activities by Type and Age Group:

Tips to Get Moving

You can get moving almost anywhere: at home, work, school, and in your neighborhood. And remember that you don’t need to get all your activity at one time – 10 minutes at a time or 30 minutes five times a week is fine!  The key is to get 150 minutes of physical activity a week if you are an adult and 60 minutes a day if you are a kid.

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At Home -​

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Lead by example – playing with your kids will encourage them to be more active too.

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Get moving while watching TV. Do jumping jacks or run in place. Or challenge your kids to a sit-ups contest during commercial breaks.

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Take family walks in the evening after dinner.

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Start the day by dancing to your favorite music.

At Work -​

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Being active helps the mind stay sharp and focused. This can help you get through the workday.

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Start a walking group with other workers. Having a walking buddy will help you stay motivated and stick to your plan.

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Take the stairs instead of the elevator or escalator.

Do yoga stretches at your desk or in a quiet room. This is good when you’re feeling stressed. It can help you relax and refocus.

At School -​

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Children who are more active do better in school. This means they focus better, perform better on tests, and behave better in the classroom.

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Team up with other parents. Take turns walking your kids to and from school.

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Children who are more active do better in school. This means they focus better, perform better on tests, and behave better in the classroom.

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Team up with other parents. Take turns walking your kids to and from school.

In Your Neighborhood-​

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Being active doesn’t have to be a chore. And it can actually help give you more energy!

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Find low-cost or free after-school and summer programs. Check with your local school, parks and recreation department, YMCA, Boys & Girls Club, or other community groups.

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Find safe walking paths in your neighborhood. Make a plan to go for a walk at least three days a week.

Walkability Checklist - take a walk with a family member or friend, and use this checklist to decide if your neighborhood is a friendly place to walk.​

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Walk to nearby places in your neighborhood – the grocery store, a farmers’ market, church, or park.

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Start a community garden with your neighbors. Take turns planting and harvesting with your neighbors.

Warm-Up Exercises for Kids

Before they play sports, exercise, or stretch, kids should do a simple warm-up routine. Warming up primes the body for the more active movements to come, essentially getting the child ready to use their muscles. The best warm-up exercises for kids are easy to do, fun, and easy to teach. When done regularly, they set the stage for a good game, practice, or stretching session.

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A good warm-up also offers the benefits of both injury prevention and improved performance. That's thanks to increased blood flow to the muscles, as well as improved range of motion.

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An effective warm-up exercise can consist of almost any light to moderate aerobic activity—something that engages your child and gets their body moving but isn't too physically taxing.

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7 Steps to an Effective Warm-Up Routine -

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Start with slow and easy forward movements, selected from the list below.​​

Begin speeding up those same movements and adding some impact (such as jumping).

Add some angles or zig-zags.

Shift to a side-to-side movement pattern.

Include some dynamic stretches (stretching while in motion, such as walking lunges).

Perform static stretches after the muscles are warm.

Continue with skill games and drills related to your child's sport or activity.

Types of Warm-Up Exercises -

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Arm Circles or Swings: Hold arms outstretched from shoulders and turn in small circles, then increase the size of the circles. Rotate them forwards, then switch to backward circles. Or swing arms forward and back from the shoulder.

Butt Kicks: While jogging, try to "kick" your rear end or thigh with each step. (Sometimes this is easier to do when jogging in place.)

Dancing: Let kids make up their own moves to music they like. For a team, choreograph a simple dance to a popular song. Then, the team dance can become part of the pre-game ritual.

Grapevine: Walk or jog sideways, crossing one foot in front of the other in an alternating pattern.

High Knees: While walking, lift knees high in the air. Intensify by adding arm movements, like a hand or elbow touch, or by speeding up the walk to a jog.

Jumping Jacks: When you're ready to add some more intensity to your warm-up exercises, incorporate jumping jacks—they involve both arms and legs and add impact to your routine.

Side Hops: With feet together, jump from one side of an imaginary line to the other. Or hop on one foot and switch back and forth.

Walking Lunges: Step forward with one leg and lower yourself so the front knee is at a 90-degree angle and the back leg is stretched out long. Then stand and step the bak leg forward into a lunge.

Yoga: Move through a variety of connected yoga positions, such as moving from plank to downward dog and back again in a loop.

53 Bodyweight Exercises You Can Do at Home

Looking to build a great workout you can do at home that doesn't require​ any equipment. All you need is your body and some space to move around freely.

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Keep these 53 handy moves in your at-home arsenal to work up a sweat anytime, anywhere. There are some effective bodyweight exercises for biceps and your entire upper body, as well as moves for your lower body and your core. And they aren't just bodyweight exercises to build muscle—there are plenty of cardio-focused moves, too, which will get your heart rate up so you’re burning calories while working your muscles.

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Examples of Exercises:

Squats -

Stand with your feet about shoulder-width apart and slightly turned out with your weight in your heels.

Hinge your hips to sit your butt back and bend your knees until your thighs are parallel to the ground.

Drive through your heels to stand back up straight. Squeeze your butt and keep your core tight as you stand.

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Reverse Lunges -

Start standing with your feet about shoulder-width apart.

Step backwards with your left foot, landing on the ball of your foot and bending your knees to create two 90-degree angles.

Push through your right heel to return to standing.

Repeat on the other side.

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Lateral Leg Raises -

Lie on your side, legs extended.

Lift your top leg 45 degrees, then lower slowly.

Do 5 lifts with your toe flexed, 5 with your toe pointed, and 5 with your toe pointed toward the ceiling.

Repeat on the other side.

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Marching Glute Bridge -

Lie faceup on your mat with your knees bent and feet flat on the floor. Lift your hips off the mat into a bridge.

Keeping your right knee bent, lift your right foot off the floor. Try to keep your hips still.

Hold for five seconds. Slowly lower your right foot to the ground but keep your hips lifted.

Lift your left foot off the ground to repeat on the other side.

10 Easy Exercises for Kids

Exercise for kids should be fun. Instead of "working out," think of it as "exercise play."

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Get kids working out with these easy movement and game ideas:

Click the link for all 10 exercises.

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These ideas require no equipment or large outdoor spaces. They can be done in small bursts of 5 to 10 minutes, or you can string several activities together for a longer physical playtime.

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Running - Kids can run outdoors or inside: in a gym, down a hallway, or even around (and around, and around) a large table. Running can also be combined with other moves into active games, like relay races.

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Change things up while running: Vary movement patterns by having kids switch from running to skipping, or try running in place with feet very close to the ground (this is called "fast feet").

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Kids can also run with high knees (lifting alternating knees toward the chest with each step) or "butt kicks" (kicking alternating heels toward the buttocks with each step).

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Changes of direction (side-to-side or reverse) work both muscles and the brain, improving kids' coordination.

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​2.  Jumping - Jumps build muscle strength, cardiovascular fitness, and endurance.

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Criss-cross feet: Jump straight up, then cross one foot in front of the other; on next jump, switch feet and continue.

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Hurdle hops: Jump side-to-side or front-to-back over a pretend hurdle.

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Jumping jacks: Stretch arms and legs out to the side like a starfish while jumping; on the second jump, return arms to sides and legs to center on the landing.

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One-foot hops: Lift one knee and jump on the standing leg; alternate. (This is a great balance challenge, too.)

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Tuck jumps: Bend knees and lift heels high while jumping.

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3.  Exercise Games -

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​Corners: Divide kids up so that they each have a home corner. Then, have them run around the room in a circle. On your cue, they need to return to "home" and do a few easy exercises (say, five jumping jacks or one 30-second plank).

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Go back and hit it: On "go," kids run forward in designated lanes. Then call out "back," a prompt for them to run in reverse. Finally, say "hit it!," a cue to incorporate another skill (such as a tuck jump or squat). Give kids input on choosing the "hit it" skill.

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Squat relay: Have kids line up on opposite sides of the room, facing each other. On "go," all kids run toward the center of the room and meet in the middle. They need to do three squats, giving each other a high-five with both hands in between each rep. Then, they return to the starting point and repeat. The focus is on the high-fives and the social interaction. If you have a large group, you could have the lines shift sideways between reps so kids meet a different friend in the middle of the room each time.

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Traffic: Kids stop and start at red and green lights, but they also shuffle to the side for a yellow light, do bunny hops at speed bumps, link elbows and run with a partner for a "carpool," and even gallop when the cue is "deer crossing." Make up some more moves with your kids!

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4.  Crab Walk - is a fun activity that also helps kids build their core and arm strength. Start by teaching your kids how to perform this movement (torso and tummy up while moving using hands and feet on the ground with legs bent at the knees). Then, set up fun challenges for your kids to do moving in this pose.

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Balancing act: Have kids balance items (such as a stuffed animal or a plastic cup) on their stomach and see who can go the furthest without dropping it. Alternatively, see how many stuffed animals your child can balance on their belly as they hold this pose.

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Obstacle course: Set up an obstacle course for kids to navigate in crab crawl.

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Race: Ready, set, crab crawl to the finish line!

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5.  Bear Walk - The bear crawl is walking on all fours with your belly facing the floor (the opposite of the crab crawl). This movement can be a good whole-body exercise that challenges kids to use their limbs and core.

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Have kids practice this movement, then work toward using the bear crawl in more complicated games, such as doing an obstacle course or challenging them to race to a certain location in the house and back.

6 Pillars of Brain Health

What are the six pillars of brain health?

Food Nutrition, Medical Health, Sleep & Relaxation, Mental Fitness, Social Interaction, and Physical Exercise.

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Physical Exercise are one of the 6 pillars of brain health. Exercise can add years to your life, help you lose weight, boost your mood, improve your sleep, reduce your risk of heart disease and cancer, and keep your bones and your brain healthy.

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Remember, what's good for your heart is good for your brain.

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Even if you have never exercised, any physical activity is better than none at all.

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Start by:

Building Endurance with Aerobic Exercise - In addition to improved heart health, regular endurance exercise, like running, swimming or biking, can also foster new brain cell growth and preserve existing brain cells.

Complete Aerobic Exercises:

5 days a week

30 minutes a day of moderate intensity (Moderate intensity means you can talk but not sing while exercising)

Aim for your target heart rate

Walk, hike, bike, swim, dance, or just move

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Getting Into Strength Training - Strength training isn’t just for body builders. Lifting weights or using a resistance band not only builds muscle and strengthens bone; it can boost brain power, improve mood, enhance concentration and increase decision-making skills.

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Complete Strength Exercises:

2 times per week

1 set per muscle group, with 8-12 repetitions per set

Exercise all major muscle groups with a 2 day rest in between

Squats, lunges, planks, bicep curls, tricep press-down, shoulder press, etc.

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Working on Flexibility - Your flexibility can gradually decline with age. Better flexibility means more energy, improved posture and reduced risk of injury. Tai chi, yoga and stretching help you stay more flexible.

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Complete Flexibility Exercises:

3-5 times per week

10 minutes each session

Hold each stretch 30 to 90 seconds

Stretch muscles through a full range of motion

Tai Chi, yoga, and stretching

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Keeping Balanced - Balance diminishes progressively as you get older. Balance training is not just about avoiding falls. Better balance will improve your overall movement and your ability to do things better throughout your life. Try simple exercises, like standing on one foot or walking backward.

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Complete Balance Exercises:

2-3 days a week

Sit to stand

Stand with feet touching side by side

Stand heel to toe

Walk backwards and sideways

Walk on heels and toes

Stand on one leg

Yoga or Tai Chi class

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Pumping Up Your Heart - Exercise improves blood flow and memory; it stimulates chemical changes in the brain that enhance learning, mood and thinking. Exercise reduces the odds of developing heart disease, stroke, and diabetes. Exercise changes the brain in ways that protect memory and thinking skills.

Build Activity Into Your Daily Life:

Dance

Wash your car

Walk with a friend

Jog

Play golf

Tennis

The Best Outdoor Workouts to Mix Up Your Routine

Soak up the sun (just don't forget the SPF) with these exercises that make outdoor workouts seem like playtime.

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Throughout your fitness journey, you've probably made plenty of excuses not to exercise outdoors. It's either too hot, too cold, too muggy, or too crowded to take a run or try a HIIT workout in the local park. But it's time you put those cop-outs to rest, as powering through strength training or cardio outside comes with a plethora of perks, including a greater calorie burn and a major mood boost.

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The primary reason for the first benefit: Outdoor workouts challenge your muscles with inclines, declines, and obstacles.

An outdoor workout doesn't have to feel like a workout. So if you're in the mood for something fun, fresh, and gets you moving, try this 10-move outdoor workout. Perform each move for the prescribed time or number of reps.

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1. Side Leap - 20 hops per side

Targets inner thighs, quads, calves, glutes

Stand on a flat surface with your feet together.

Bend your knees and hop as far as you can to your right, landing on the ball of your right foot.

Without returning left foot to the ground, bend your right knee and hop as far as you can to the left.

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2. Park-Bench Dip - Do 15 reps

Targets triceps, shoulders, core

Sit on a bench and place your hands on either side of your hips.

Slide your butt forward, supporting yourself with your hands.

Bend elbows, bringing upper arms almost parallel to ground, then return to starting position.

Keep lower back close to the bench throughout the exercise.

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3. Park-Bench Incline Push-Up - complete 12 reps and work up to 20

Targets chest, biceps, triceps, shoulders, core

Stand facing a park bench and place your hands on the seat; walk your feet out behind you until your legs are fully extended.

Bend your arms and lower chest toward bench, then push up.

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4. Park-Bench Decline Push-Up - Complete 8 reps and work up to 20

Targets chest, biceps, triceps, shoulders, core

Stand facing away from a park bench and place your hands on the ground and your feet on the bench; walk your hands forward until they're aligned under shoulders, legs extended.

Lower chest toward ground, then push up.

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5. Tightrope Walk - Continue for 3 minutes

Targets calves, quads, core

Find a curb or fallen tree with a smooth surface that is at least 6 feet long.

Raise arms out to sides and walk across the "tightrope" until you reach the end (or go at least 6 feet).

Turn on the balls of your feet; walk in the opposite direction.

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6. Side Shuffle - continue alternating sides for 1 minute

Targets glutes, inner and outer thighs, quads

Stand with feet hip-distance apart, elbows bent, with fists near ribs.

Take three giant steps to your right, sliding your left foot to meet the right.

Bend your knees and jump up, turning to face the opposite direction.

Repeat, shuffling to your left.

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7. Side Step - do 12 reps

Targets core, obliques, glutes, upper back, shoulders

Stand with right side facing a step, log, or flat rock.

Hold your arms out to your sides at shoulder height and bend elbows 90 degrees, palms facing forward.

Step up with your right foot, contracting abs while bringing left knee and right elbow together in front of you. (Emphasize bringing your knee up rather than your elbow down.) Return to starting position.

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8. Step-Up - Do the kick cycle (back, diagonal, side) 26 times.

Targets quads, hamstrings, glutes

Using a step, fallen log, or flat rock, step up with your left foot and lift your right leg directly behind you.

Step down and repeat on opposite side.

Next, step up on left foot, raising right leg diagonally behind you; switch sides and repeat.

Step up on left foot, kicking right foot out to side; switch legs and repeat.

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9. Hanging Crunch - Do 12 reps (or as many as you can).

Targets abs

Take hold of a sturdy, low tree branch, monkey bars, or other elevated handhold, palms facing forward.

Keeping arms fully extended, exhale as you bend your knees and bring them slowly toward your abs.

Inhale as you slowly release.

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10. Slalom Jump

Targets glutes, hamstrings, quads

Place four to six small rocks in a zigzag pattern, about 1 1/2 feet between each rock.

Keeping your feet together, hop to the outside of each rock.

Turn around when you reach the end and repeat.

Officially drenched in sweat from that outdoor workout? The next time you head outside, try this reps-based workout.

The Dos and Don’ts of Pregnancy Workouts

Now that you’re eating, sleeping and even breathing for two, donning the spandex and getting sweaty might be the last thing on your mind. But during pregnancy more than ever, exercise is important. After all, you’re working out for two too!

Remember to consult your doctor when starting or changing a pregnancy fitness routine.

Benefits of Exercise During Pregnancy:

Limits the risk of gestational diabetes

Helps you achieve your labor goals

Keeps baby and baby's weight in check

Increases your comfort level

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Pregnancy Workouts:

Prenatal Yoga: In addition to hip openers for childbirth flexibility and stretches to help alleviate pregnancy backaches, prenatal yoga can provide mental balance and stress relief when your hormones are taking over.

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Pool time: Swimming, water aerobics and pool running each get your heart pumping, while the cooling water helps to reduce discomfort. The weightlessness of the water (try foam noodles or floaties if you’re in deep water) can relieve sore joints, while the pressure of the water can help to work away water retention in your body.

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Pilates: If you’re looking for pregnancy workouts you can do in every trimester, pilates pregnancy exercises are for you. You’ll build the stamina needed to give birth—and later keep up with the little one.

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Cardio: While running and biking are usually fair game pregnancy workouts, walking is also a great cardio pregnancy workout. You could fit in all your steps at once, hiking around your neighborhood or circling the track with other pregnant moms.

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Workouts to Avoid During Pregnancy:

Balance workouts: If the activity you choose comes with an increased risk of falling down—think skiing, gymnastics, rollerblading—your belly (and the fragile fetus chilling inside) could be in danger. If you can alter the exercise to avoid fall risks—for example, using a wall or chair for balance, or breaking down the sport into targeted strength or cardio building components instead—go for it. Otherwise, skip it and choose something less risky.

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Oxygen-limiting activities: Holding your breath or exposing yourself to extreme pressure can limit oxygen supply to the baby. Swap scuba diving for a full-breathing snorkeling. And while yoga qualifies for safe pregnancy workouts, skip practices that involve kumbhaka, anuloma viloma, or other breathwork that requires holding your breath.

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Fiery Fitness: You should avoid working out when Mother Nature cranks up the mercury or going to hot yoga, where studio temps often soar above 90 degrees. If working out itself causes you to feel overheated, making your face redden, reduce the intensity or call the sweat session quits.

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First trimester no-nos: Based on the position and size of the baby-to-be during the first trimester, skip exercises that require lying on your back. Instead of core-strengthening lying leg lifts, try a plank hold. If a weight training pregnancy workout calls for bench press lying on your back, change the movement to an incline bench or use a cable fly machine to target your chest muscles in a more upright position.

Motivation to Move

Workout at home with some of these videos. There are workouts available for everyone - women, men, kids, and older adults. There are also different types of workout videos available. There's yoga, pilates, indoor cardio, no equipment, stretching, strength training, and much more! The best part - the videos are short but effective.

Try it out today!

CalFresh Healthy Living Physical Activity

Regular physical activity is one of the most important things you can do for your health. Everyone can experience the health benefits of physical activity – age, abilities, shape, or size do not matter. Starting a new wellness routine can feel challenging, but don’t worry. Increases in daily activity can come from small changes made throughout your day, such as walking or cycling instead of using the car, getting off a bus a stop earlier and walking the rest of the way, or walking the children to school.

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Regardless of how you choose to incorporate physical activity in your life, the important part is that you do.

Getting Started

Exercise can be easy to do and fun for everyone. You don't need equipment or access to a gym to keep your body healthy and active. Find an exercise that fits your lifestyle, whether you're at the park, the office, or at home watching TV. Check with your doctor before doing any physical activity if you have health issues or concerns.

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Start with simple exercises such as yoga and stretching

Go beyond the gym and workout at your local park or even at home. Walking, dancing, hiking, biking, or gardening are a few activities you can add to your routine to ensure an active lifestyle.

Keeping your body and mind healthy helps you to have a happier, healthier life. As you develop an active routine, you'll feel less tired during the day, and your mind will stay sharper for longer periods of time. Even breathing exercises can make a big difference in how you feel.

Growing children should get at least one hour of physical activity a day. Running, biking, or hiking are all great ways for children to get exercise. Even getting them to assist with the chores can help! Kids and teens also benefit from practicing vigorous activities three times a week, such as jumping rope, swimming, and gymnastics.

Exercise While Doing Chores

Think you don’t have time to be physically active? Think again! Cool-E the robot uses these chores to get his physical activity in for the day. Can you think of others?

DIY FitBall

Families who are active together, get healthy together. Children need 60 minutes of physical activity per day while adults should aim for 150 minutes per week. The most important thing to remember is to make physical activity fun! To help get everyone moving and sitting less, play this fun fitness activity, called FitBall. It is easy to play since it is similar to the hot potato game and uses little equipment. The person holding the ball when the music stops chooses a fitness activity for all to participate. All ages will enjoy playing this fitness activity!

Sidewalk Obstacle Course with Chalk

Good chalk and a sidewalk are only two things you will need to create your obstacle course.

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Make a start point and work your way around the sidewalk (or wherever you are making the obstacle course) by drawing different activities. Include many different tasks such as dancing, jumping, hopping, turning around, jumping on 1 foot, clapping, going backwards, etc. You could even include rocks or other objects and create a task around it. It's a good idea to squeeze in some ''break'' activities such as make a wish, give high five to the sky, say your name, empty your pockets, etc. It makes the obstacle course more fun.

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Keeping kids active is super important and an obstacle course is a great way to do it. It can improve better sleeping habits, help children develop friendships, increase confidence and happiness. It can also improve coordination and movement skills. It can improve concentration and it will reduce anxiety and stress for kids.

Staying Active and Healthy: A Resource Guide for Kids and Families

Staying healthy through exercise and eating healthy foods is important for people of all ages. Being active and eating well can help to increase your energy, improve your mood, and make you feel better about yourself. There are many ways to incorporate fitness into your daily life, and many of them can be fun for the whole family. Exercise can be done indoors or outdoors, and healthy eating is as close as your own kitchen.
Shoutout to Allie, Stella, Nessa, and Kason for sharing this resource with us!

Tag Games - The traditional game of tag can be taken up a notch with these fun ways to play.

Jump Rope Games and Activities for Kids - Challenge yourself to see how many jump-rope games you can learn.

Study Break Yoga - It can be mentally exhausting to sit at a computer working, especially when you’re a student who’s not used to it. Use this video as a stretch break to help the kids refresh their bodies and minds.

Nature Walk Scavenger Hunt - Print this PDF and take it with you on a walk while you challenge yourself and your family to find everything on the list.

"Uno" Fitness - Each player draws a card from an UNO deck and performs a corresponding activity until all of the cards have been drawn.

Fitness Circuit Course - Set up stations of different activities and work your way through each station for a perfect indoor workout that guarantees laughs and fun.

Nutrition Related Group Games - Use these games to have fun with family or friends.

Mindful Walking - Read this before your next walk and see how mindful you can be. This is a great way to relieve stress and come home from a walk feeling calm and refreshed.

Four Smart Ways to Take a Hike

It's All About Balance: Eat Smart, Move More, Rest Well.

Walk Smart with the Right Shoes and Socks

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Be Sun Smart with Lotions, Clothes, Hats, and Glasses

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Smart sun protection is all about layers.

The first layer is a sunscreen with an SPF of 15 or higher.

Cover all skin that may be exposed with plenty of sunscreen.

Reapply every two hours and after swimming.

The next layer is loose-fitting clothing.

Cover as much of your body as you can.

The final layer is a wide brimmed hat and sunglasses that block 99-100% of UVA/UVB rays.

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Enjoy Plenty of Smart Beverages

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Staying hydrated is one of the keys to enjoying physical activity. Getting enough to drink will help you keep going and maintain a positive attitude. Refreshing water is your smartest bet. Sports drinks or powdered lemonade may be nice for those who don't drink enough plain water. A good rule of thumb is one quart every two hours for adults. You need more if you are in very hot, cold, or dry weather.

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Bring Along Smart Trail Food

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Let's Eat Healthy: Physical Activity

Maintaining physical fitness benefits people at every stage of life.

Physical activity is essential to maintaining and improving health. The human body was designed to move, yet being active throughout the day is an increasing challenge in modern lifestyles. In the United States, only half of adults get the amount of daily exercise recommended to reduce and prevent chronic diseases, even though one in two adults lives with a chronic disease. Staying physically active can have profound benefits at every stage of life, regardless of sex, race, ethnicity or current fitness level.

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Health Benefits of Physical Activity

Exercise has immediate and long-term benefits to both physical and mental health for healthy individuals, people at risk of developing chronic diseases and people with chronic conditions or disabilities. In the short-term, regular physical activity reduces anxiety and blood pressure and improves sleep. It can elevate mood, increase energy and give people a chance to have fun with friends and family.

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The long-term benefits of regular exercise extend beyond calorie balance and weight maintenance. Physical activity has a wide-ranging impact on health:

Lower risk of early death

Lower risk of cardiovascular disease, hypertension, type 2 diabetes and stroke

Improved cholesterol

Improved aerobic capacity and muscle strength and endurance

Improved brain health and cognition

Reduced risk of falls

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Regular exercise has also been shown to positively affect digestion and prevent the normal decline of metabolism that occurs as part of the aging process. Exercise helps maintain lean muscle mass; replacing inactive fat stores with active lean muscle mass allows extra calories to be burned even when sedentary. Physical activity has also been shown to improve insulin sensitivity, which can keep blood sugar in a healthy range.

Types of Physical Activity

The best kind of physical activity for an individual is one that can be sustained and enjoyed. It is important to incorporate different types of physical activity to obtain the most benefits from exercise:

Aerobic or Cardiovascular Exercise: Aerobic activities improve heart and lung health, increase stamina, decrease body fat and improve circulation. Walking, jogging, bicycling, climbing stairs, dancing and swimming are all aerobic.

Strength or Weight Training: Strength or weight training increases muscle mass, boosts metabolism, improves balance and makes bones stronger. Strength training can be done at home or in a gym.

Stretching: Stretching eases movement, improves flexibility and prevents muscle strain and injury. Stretching also helps the body warm up before exercise.

Balance: Activities that challenge stability help maintain posture and can prevent falls.

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Duration

The Physical Activity Guidelines for Americans recommends adults get 150 minutes (two hours and 30 minutes) of moderate-to-vigorous physical activity every week. The 150 minutes can be spread out through the week—like exercising for 20–25 minutes every day or working out for 50 minutes, three times per week. Moderate exertion can be measured simply: a person should be able to talk but not sing. Strength training should be included in a routine as two 30-minute sessions a week.

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Sedentary Behavior

Sedentary behavior, characterized by a low level of energy expenditure while sitting, reclining or lying, is particularly harmful to human health. It increases risk of all-cause mortality, heart disease and heart disease mortality, type 2 diabetes, and cancer of the colon, endometrium and lung. Research shows that being sedentary for eight or more hours a day increases mortality risk at the same rate as smoking and obesity. This impact is lessened by 60–75 minutes of daily exercise; in fact, any exercise reduces the risk and is beneficial to health.

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Preschool-Age Children and Exercise

Children as young as age 3 are now included in official guidelines, with the recommendation that all children ages 3 through 5 years be physically active throughout the day for optimal growth and development.

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Kids and Physical Activity

Beginning at age 6 and through adolescence, children should get 60 minutes of moderate-to-vigorous physical activity every day to achieve maximum health benefits. This daily amount can be broken into smaller chunks of time, such as 30 minutes during recess and 30 minutes after school. Adolescence is a critical time for the development of peak bone mass. Muscle and bone-strengthening activities such as tug of war, climbing on playground equipment, tree climbing, jumping rope and gymnastics should be included as part of daily exercise. For teens, bone strengthening activities can include organized sports such as tennis, soccer and basketball or workouts like climbing stairs, jumping rope, hiking and lifting weights.
The specific benefits of exercise for children include reduced risk of depression, improved aerobic and muscular fitness, improved bone health, improved weight status and improved cardiometabolic health. Physical activity has also been shown to improve attention and some measure of academic success (with school physical activity programs).

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Exercise and Aging

Bodies lose strength and flexibility with age, and existing health conditions may make routine activities difficult. However, exercise can slow the physiological aging clock. Staying physically active in advancing years improves sleep, reduces fall risk, improves balance and joint mobility, extends years of active life, helps to slow bone and muscle loss and delays the onset of cognitive decline.
Activity guidelines are the same for adults and older adults with a few additions. Specific to older adults are the recommendations to include balance training in their weekly activities, keep effort levels relative to level of fitness and understand how any chronic conditions may affect their ability to do regular physical activity safely.

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Tips for Staying Physically Active

What is the best way to incorporate regular physical activity into a busy lifestyle?

Here are some suggestions:

Choose enjoyable activities.

Find a partner to stay accountable.

Turn inactive time into active time (e.g., sit-ups while watching TV).

Take a 10-minute walk after lunch.

Jog for 30 minutes instead of 20.

Add weightlifting or resistance exercises.

Vary activities (e.g., play basketball one day; bicycle the next).

Commit to a realistic schedule.

Aim for progress, not perfection.

University of Wyoming: Active Living

1. Off to the Races!

Kids need 60 minutes of physical activity every day.

In Wyoming, we have to enjoy warm, sunny weather while it lasts. If the kids are bored, challenge them to a friendly racing competition with different ways to move.

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Have them try:

running

crabwalking

bearwalking

running backwards

skipping

2. Stretch Bands

Stretching is a great way to engage muscles throughout your body without hard impact. You can modify the movements to meet your needs and limitations. Stretch as far as you can without pain. Whether you stretch for three minutes at commercial breaks or spend 30 minutes trying these different stretches, all your physical activity for the day adds up!

Chest Pull

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Sit or stand with feet shoulder width apart.

Loop stretch band around each palm.

Extend your arms forward, elbows slightly bent.

Pull band outwards across your chest.

Hold, then slowly return to the start position.

Repeat steps 2-4 for several repetitions.

Back Pull Down

Stand or sit with feet shoulder width apart.

Loop stretch band around each palm.

Raise your arms over your head with elbows slightly bent.

Lower your arms outward to shoulder height.

Hold, then slowly return to the start position.

Repeat steps 2-4 for several repetitions.

Shoulder Abduction

Stand or sit on a firm surface.

Hold stretch band at waist height and point your thumb toward the ceiling.

Raise arm up, keeping your elbow straight. Move away from your body up to shoulder height.

Hold, then slowly return to the start position.

Repeat steps 2-4 for several repetitions.

Upright Row

Stand with one foot in front of the other.

Stand on the end of the stretch band with your forward foot.

Hold the end of the stretch band with your opposite hand, palm down, close to your side

Raise your elbow to shoulder height, upper arm parallel to the floor.

Hold, then slowly return to the start position.

Repeat steps 2-4 for several repetitions.

3. Hula Hoop Tricks

Getting Started:

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1. Choose your hoop! Find one that is:

larger, making it easier to hold

heavy, helping it keep a rotation pattern

hip height, ensuring it’s the right size for you

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2. How do I Hula? Here’s the do’s and dont’s:

DO rock your feet back and forth with one foot forward

DON’T roll your hips

DON’T tilt your hips side to side

DON’T tilt your hips forward and backward

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3. Time to spin! Follow this sequence:

place the hoop on the small of your back

turn to the left or right, whatever feels right

rock your feet a little faster and start the spin

turn in the same direction as the hoop to help keep it moving

Try Some Tricks!

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Elbow Hoopies:

spin the hoop between your wrist and elbow

bend your arm toward your shoulder and away

follow the motion of the hoop

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On Body Movement:

start the hoop spinning on your waist

wiggle your hips and waist

use your body to move the hoop up to your chest and back down

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Hand Twirl:

grip the hoop in one hand

start spinning the hoop above your head

keep the hoop rotating on your palm

grip the hoop as you move your arm below your waist

release the hoop and spin in the opposite direction

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Isolation:

Hold the hoop in one hand in front of you

turn the hoop parallel to your body so you’re looking through it

grip the hoop at 3 o’clock (left side)

turn your hand to 12 o’clock (the top)

turn your hand to 9 o’clock (right side)

turn your hand to 6 o’clock (bottom)

in a smooth motion, slide your hand around the circle, changing your grip when needed

Action for Healthy Kids

50 Ideas for a Healthy and Active Family - click here for the full list

Shoot hoops or play HORSE.

Play catch with round balls, whiffle balls,

playground balls, discs or boomerangs.

Try roller blading or quad skating.

Explore a new park in your area.

Start a neighborhood kickball game.

Sign up for a 1K, 5K or longer walk/run.

Plan vacations that involve walking,

biking, swimming or paddling.

Plant a garden.

Limit television, computer and tablet

time to 2 hours or less per day.

Designate one or two days a month as

screen-free days.

Take a healthy picnic to a park.

Take the family bowling, golfing or swimming.

Go for family walks or bike rides.

Include children in household activities like dog-walking, car-washing, or lawn-mowing.

Take the TV out of your child’s bedroom.

If you do watch TV, stretch, do yoga, or lift weights at the same time or during commercials.

Have a contest with your children. Who can do the most push-ups or jumping jacks during a commercial break?

Need an energizer on a lazy afternoon? Dance together to a video on YouTube.

Celebrate a birthday or anniversary with something active like a hike, a volleyball game or a Frisbee match.

Play outside for 60 minutes every day.

Pick up the pace when walking. And, take the path with hills or stairs for an added bonus.

Take the stairs instead of the elevator or escalator at malls.

Play Red Light-Green Light, Freeze Tag or other favorite small group games that children lead.

Walk instead of drive, whenever you can.

Walk children to school or park a few blocks away to get in some walking.

Make a Saturday morning walk a family habit.

Do yard work. Get your children to help rake, weed, or plant.

Fly a kite.

Maximize your Garage: At Home Workouts and Fitness Activities

Thank you Maddie and Susan for this fantastic resource.

Everyone is at home more these days, whether by choice or not, and many have been missing their routine of working out by heading to the gym. But just because you’re home doesn’t mean you can’t get fit or stay in shape: If you have a little bit of space in your garage, living room, or yard, you can exercise right where you are. There are many different workout plans available online for free, and many websites offer videos that make fitness fun. Some routines require basic equipment like dumbbells and a wooden box or step, while others require no equipment at all. It’s also important to keep in mind that fitness should involve the entire family, as children often follow in the footsteps of their parents. There are many activities families can do together to incorporate activity and fitness into their daily lives.

20-Minute Butt and Thigh Workout: Start with this lower-body, no-equipment-needed workout, and then explore this free website that offers hundreds of workout videos for all styles and fitness levels.

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Printable Four-Week Training Program: This workout plan is tailored to women who want to increase their strength.

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15-Minute Home Workout: Use this workout when you are short on time to work your muscles from your head to your toes.

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Yoga for Lifelong Strength: For those looking to increase balance and core strength, yoga is a great choice, and it’s simple to do at home. Try this workout to help you build strength, then explore the other videos on this site.

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Three Exercises for a Stronger Back: If you have issues with back pain, this workout plan can help.

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Six-Week Workout Program for Building Muscle: Follow this simple program for just six weeks to gain strength and avoid plateauing.

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11 Essential Push-Up Variations for Beginners: If you are new to doing push-ups, this will make sure your form stays perfect while allowing you to try out different variations and keep things interesting.

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Proper Plyometrics: How to Box Jump, Vertical Jump, and Broad Jump Correctly: Jumping uses a wide variety of muscles and can easily be a full-body workout by itself, but it’s essential to do these jumps correctly to avoid injury.

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How to Do Burpees the Right Way: Burpees are very effective at working your muscles and helping you to stay fit, but they can be risky if they’re not done correctly.

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12 Total-Body Garage Workout Plans: Choose a plan from these options to get started with your home workout regimen.

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The Complete Body-Weight Training System: Learn why you don’t need equipment for an effective workout, then find ideas for your routine and tips to keep yourself engaged.

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Three Ten-Minute At-Home Upper-Body Workouts: No matter how busy you are, you can probably find ten minutes in your day to squeeze in some exercise.

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Full-Body Dumbbell Workout: Using just dumbbells, you can easily get a really great full-body workout from the comfort of your own home.

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Ten-Day Workout Plan: Print out this workout plan and use it to work all of the different muscle groups in your body effectively.

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Ten-Week No-Gym Home Workout Plan: Follow this routine for ten days and you’ll see how much of a difference it can make in your fitness level.

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Ten Beginner Exercises That Do Not Require Equipment: Combine these ten exercises into one killer at-home workout. Once this gets too easy for you, scroll down to find more difficult routines.

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We’re the Party! Get moving with the kids by dancing along to this video from GoNoodle, then look around the site for other fun and physical activities.

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How to Exercise at Home With Your Kids: Find tips and tricks to help you get moving with your kids, no matter what age they are.

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Let’s Get Moving! Pick-a-Card Family Workout: Print out these cards and pick one to do together whenever you have a few minutes to get moving.

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Balloon Volleyball: This game will have everyone in the family moving and laughing, and you only need a few basic supplies and a little open space.

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Bike Rodeo for Kids: Set up a course in your driveway and see who can earn the most points.

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Line Dancing Lessons Online: Learning a dance together can be a great bonding activity for the family that will have everyone singing and sweating.

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Fairy Floss Yoga Adventure: Get the family moving with a fun story from Cosmic Kids.

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Quick Backyard Workout for the Whole Family: Try this circuit workout that doesn’t require any equipment and can be done in less than a half-hour.

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Family Fun Cardio Workout: Exercise is fun with this video workout that encourages the whole family to get moving.

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Get Moving With Moana: Work out with the kids using this video based on one of their favorite Disney movies.

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15-Minute TikTok Dance Workout: Follow along with this video workout and your family just might be ready to start a viral trend!

Physical Education Vocabulary for Kids

Provided by PlaygroundEquipment.com

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Thank you, Bekah and Lily, for sharing this resource!

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To keep your body strong and healthy, you have to move and be active every day. Kids need daily exercise just like older people do. You probably have physical education classes at school where you learn about different types of exercise and physical activity. Keep moving even when you're not in gym class so you can grow and get stronger as you get older. These physical education vocabulary words will help you learn all about exercise and healthy activity.

Aerobic activity:

- An activity would be aerobic if it involves steady activity that increases your heart and breathing rates.

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Agility:

- When you can change your body position and move quickly and accurately, you have agility.

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Anaerobic activity:

- If you exercise to the point where your body can't supply enough oxygen to the muscles to keep it going, you're engaging in an anaerobic activity. Sprinting is an example of an anaerobic activity, because you can't keep sprinting for a long time.

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Balance:

- Balance is the ability to maintain or regain a stable body position.

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Cardiovascular fitness:

- When your lungs, heart, and blood vessels can function efficiently while you exercise, you have cardiovascular fitness.

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Circuit training:

- Circuit training is a type of exercise routine that involves moving from one type of exercise to the next to work different muscles.

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Cool down:

- After exercising, cool down to bring your heart rate down gradually and help your muscles recover.

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Coordination:

- Someone who can put together movements using different body parts and control their movements has coordination.

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Cramp:

- If a muscle or group of muscles contracts suddenly and painfully, you have a cramp. Cramps can be very short, or they might last for a long time.

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Endurance:

- Endurance is the ability to keep exercising and moving for a long period of time.

Exercise:

- When you exercise, you exert your body. Exercise might involve cardiovascular activity, strength training, or flexibility training.

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Fatigue:

- If you are very tired after a long day or after exercising, you are fatigued.

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Free weight:

- Weights that aren't attached to some type of equipment are free weights.

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Hydration:

- Your body needs a minimum balance of fluids to stay hydrated and to function correctly.

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Intensity:

- Intensity is measured by how hard you perform a physical activity.

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Interval training:

- Interval training is a type of exercise where you go back and forth between periods of work and periods of rest.

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Muscle:

- Muscles make it possible for you to move your bones, lengthening and shortening to cause body movement.

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Muscular endurance:

- Your muscular endurance is the ability of your muscles to continue working to carry, push, or pull weight.

Pulse:

- As your heart pumps blood through your arteries, this creates a rhythmic beat, known as your pulse. You can feel your pulse in various places, including at the wrist and on the side of your neck.

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Range of motion:

- Your range of motion is the amount of movement your joints can make.

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Relaxation:

- When you spend time consciously trying to reduce your intensity, tension, or anxiety, you are relaxing.

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Repetitions:

- If you repeat an exercise or movement over and over, you are doing repetitions. An example of a repetition might be the number of times you perform a sit-up.

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Resistance:

- Resistance is the opposite of a movement or force.

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Set:

- A set is a group of repetitions performed for an exercise. For example, if you are doing sit-ups, you might perform three sets of ten sit-ups for 30 sit-ups total.

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Sport:

- A sport is a type of physical recreation performed as an individual or as a team.

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Stretching:

- When you perform exercises to improve your flexibility, you are stretching. Stretching regularly and holding your stretch positions can help you increase your flexibility.

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Workout:

- A workout is a type of physical activity that you might do to improve your fitness level. Workouts can involve weight training or cardiovascular activities.

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Weight training:

- When someone lifts weights to get stronger, they are weight training.

Champions for Change

The mission of Champions for Change is to help Californians like you, to eat more fruit and vegetables, add more physical activity to your lives, and help families make healthy food choices with the goal of preventing obesity and other diet-related chronic diseases.

Physical Activity Tips in English:

Physical Activity Tips in Spanish:

Be Active Today

Brought to you by the United States Department of Agriculture

Eating healthier foods is important, but we also need to be physically active. Adults should try to be active most days of the week. Children should try to be active every day. Think about activities you enjoy and find ways to move throughout the day. Some physical activity is better than none at all.

Adults need to be physically active for at least 2½ hours during the week.

Kids need at least 60 minutes of physical activity every day.

Children 2 to 5 years old should play actively throughout the day.

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Find ways to be active your way. Adults should do some type of moderate-intensity activity throughout the week.

Ideas:

Walking briskly

Jogging

Dancing

Bicycling

Gardening

TIPS FOR BEING PHYSICALLY ACTIVE

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1. Start Slow -

If you are just getting started, you can start slowly by doing 10 minutes of activity at a time. Add more time and intensity as you get stronger. A local library may offer free videos or you can find videos online to get you started.

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2. Walking Works -

Walk in an area that is comfortable for you like in your neighborhood, at a park, or in the mall. If your child’s school is nearby, walk with him or her to school.

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3. Look for Activities in your Community -

Check a local community center or place of worship for free or low-cost exercise programs, fitness classes, and activities for you or your kids. Join a group that focuses on being active such as a walking club.

4. Move Throughout the Day -

Take the stairs instead of the elevator. Walk the dog instead of letting the dog outside. Do push-ups and sit-ups as you listen to your favorite song. Park farther away from the store, so you can add steps to your day.

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5. Build Stronger Muscles -

Yoga and lifting light weights are good ways to build your muscles. Try doing strength-building activities at least 2 days each week.

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6. Be Active at Any Age -

Everyone benefits from physical activity. You can play with your toddler in the yard or walk with a grandparent to the bus. Play sports like soccer with other adults in your community or enjoy a game of tag with your kids.

Bonus - Recipe: TRY IT OUT

Cosmic Kids Yoga

Yoga, mindfulness and relaxation for kids. Interactive adventures which build strength, balance and confidence - and get kids into yoga and mindfulness early! Each video is about helping kids learn about themselves and each other. Their goal is to teach kids to be kind, to have empathy, and to celebrate how they are unique, brilliant, and beautiful being exactly who they are.

A Special Yoga Adventure on Handwashing

EatFresh.org - Physical Activity

EatFresh provides numerous lifestyle tips and resources on how to get your body moving and implement some physical activity into your daily life.

Playing And Having Fun Can Be Exercise

Take family walks or bike rides. Make it a daily event.

Join in on what your kids want to play- tossing a ball around, jump rope, hide and seek.

Have a dance party after dinner. Try it out !

There Are Ways To Be Active That Are Gentle On Our Bodies

Get your blood flowing. Stretch your body in ways that are still comfortable for you.

Stretch your chest muscles to improve posture. Sitting or standing, hold your arms at shoulder height with your palms facing forward. Slowly move your arms back and squeeze shoulder blades together. Hold for 15-30 seconds and repeat 2-5 times.

Physical Activity Videos - Follow Along

P.E. with Joe - He posts a video every day

at 9am, Monday-Friday. Children and families

can easily follow along and have fun.

Alliance for a Healthier Generation - Blog

Healthier Generation is a virtual organization that works with schools, youth-serving organizations, businesses, and communities to empower kids to develop lifelong healthy habits by providing resources that promote good health to the environments that surround them.

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This organization has also created a page, providing evidence-based resources to support the physical, social, and emotional health of kids and their caregivers during the COVID-19 pandemic.

Keeping Kids Physically Active at Home - Family Friendly Activities

Make Homemade Poly Spots

Use household items such as paper plates or dish wash cloths as 'poly spots'.

Place poly spots in a large circle.

Have one member of your family stand in the middle of the circle (no poly spot) while the rest of the players stand on their own poly spot in the circle.

The player in the middle states a fact about themselves (e.g. “my favorite color is blue”).

All players who agree with the statement (i.e., whose favorite color is also blue) must hurry to a different poly spot, including the middle player.

The last player left without a spot goes to the middle and repeats the round by stating a fact about themselves.

2. Make Screen Time Active

These are some free video resources that kids and adults can follow along to get up and start moving.

Healthier Generation's Fitness Breaks Videos

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Healthier Generation's "Fit for a Healthier Generation" Physical Activity Videos

Yoga Education

Yoga Edu. is an organization that has created evidence-based yoga and mindfulness training and curriculum for children and teens. Try one out and follow along!

Yoga for Children - Action for Healthy Kids

"Yoga is for Every...Body!"

Take Action

Create space and choose a time -

Yoga can be incorporated at any time of the day.

Start with a short 3-5 minute session.

Cobra Pose - 'I am Confident'

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Lie on your tummy, lift your head and shoulders off ground, place palms flat next to your shoulders, and open your chest.

Yoga Poses - Simple postures paired

with positive affirmations

-Try to hold these poses for 3-6 full breaths

Share the benefits - Yoga...

enhances focus, concentration, and memory.

improves posture, balance, and coordination.

creates an atmosphere of confidence, reflection, and clarity.

Mountain Pose - ' I am Strong '

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Stand with your arms relaxed at your sides with your palms faced outward in a gesture of openness.

Warrior Pose - 'I am Brave'

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From mountain pose, step one foot back, slightly angling it outwards, bend your front knee, and bring your arms straight up towards the sky, and look up. Switch sides.

Tree Pose - 'I am Graceful'

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From mountain pose, transfer your weight to one side. Place the bottom of your left foot on the inside of your right thigh or shin (not the knee) and hold with your palms together at your chest. Switch sides.

Yoga - from Alo Gives

Alo Gives has a number of Mindfulness and Yoga videos for you to choose from. They are perfect for you and the entire family.

YOGA

Jump into Summer with these Fun Activities

Go on an Adventure Story

The next time you are walking to the park or playground, turn it into make-believe action! Encourage children to begin a story and play along with new twists and turns. You can also use this time to tie in physical activity (“Hop on one foot until we reach the bridge.”)

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Start with a prompt. This could be something related to your surroundings like a crack in the sidewalk that might just be a bridge or a piece of litter that might need a recycling superhero.

Ask children what you should do next, and have them tell a little more of the story. Use your imagination to look at your surroundings through a different lens:

A tree could be a secret hiding place until it’s safe to pass.

A log could be a rickety bridge across the water.

The mailperson could be from superhero headquarters delivering the latest mission.

Take turns if in a group and work together to overcome challenges and obstacles.

Red Light, Green Light

A simple movement game in which players try not to be caught in a moving violation.

To Play:

Choose one player to play the role of the traffic light.

Have all players stand at a pre-designated starting line. The traffic light player will be at the finish line with his or her back to the rest of the players.

The traffic light player will call out 1 of 3 directions:

Green Light: Players run as fast as possible to the finish line.

Yellow Light: Players run at a moderate pace to the finish line.

Red Light: Players stop moving and freeze in place.

The traffic light player will turn around when calling out “Red Light” and if the traffic light catches a player moving, he or she will send that player back to the starting line.

The first person to cross the finish line wins and becomes the new traffic light.

Jump Rope Games

Encourage kids to start jumping with these fun activities:

How long can you jump? Keep track of how many minutes you jump each week and see if you can increase your time each day!

Have a jump rope contest with your friends! Who can jump rope for the longest time without stopping?

Do double dutch with friends.

Play your favorite song on speakers and see if you and your friends can jump the entire time.

Try these fancy jump rope moves:

Skier: While jumping rope, alternate between jumping on the left side to jumping on the right, like a downhill skier.

Bell: This is like the skier, but instead of jumping side to side, you’re jumping front to back, like a bell ringing.

Double Under: Can you speed it up? Twirl the rope faster than you normally would to see if you can make the rope pass under you twice during a jump.

Run while jumping with the jump rope to a specific spot (the end of the sidewalk, a cone, etc.).

HopScotch

Assorted sidewalk chalk can turn this simple activity into a creative and colorful game perfect for 1 or more players.

To Play:

Using sidewalk chalk, on a flat surface draw a hopscotch course with a series of connected squares, each numbered 1-10.

Each player will need to find a tossable marker. A small rock or coin usually works best but feel free to use your creativity.

The first player will toss their marker on the 1st square. The marker must land within the lines of the 1st square without bouncing out or touching the line.

The player then hops through the course using one or two feet but skips the square with the marker on it.

Once the player completes the hopping sequences, the player continues his or her turn or the next player continues by throwing their marker on the next numbered box and continuing the hopping pattern.

The winner is the first player to successfully throw her or his marker into each numbered box (1-10) and hop through all boxes in each sequence.

A player will lose a turn if a player’s tossed marker lands on a line or bounces out of the numbered box, if a player steps on a line when hopping through the sequences or if a player loses her or his balance.

CATCH.org - Health at Home

CATCH (Coordinated Approach to Child Health) is a nonprofit that works to improve children's health worldwide by developing, disseminating, and sustaining the CATCH platform. This platform being their Community Health Programs which are aimed to impact the messaging a child receives in physical education, the lunchroom, the classroom, and at home, to influence a child's choices not only in school but lifelong.

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Due to the recent Coronavirus-related school closures, CATCH has created a Health at Home resource program that provides free and easily accessible evidence-based health, nutrition, and physical education materials for parents to conduct with their kids at home.

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And if you're looking for tips for leading at home activities with your children, CATCH has a great program called Praise, Prepare, and Prompt.

Prepare - The success of your instruction time with your child is not only determined by what you do when you are working with your child – it is also determined by what you do before instruction begins.  Preparing and planning is important to ensuring the overall instructional effectiveness of your instructional time.

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Praise - CATCH them being good! Praise is simply providing positive feedback and acknowledgement when your child is doing what you want them to do.  Praising the desired behavior paints a picture of what you expect. Be specific with praise whether directing it to an individual child or to the whole family. In other words, echo the behavior you want to see and expect.

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Prompt - A prompt is nothing more than using a child’s name in a sentence and should become a natural part of instructional dialogue. Prompts can head off a potential problem before it escalates. Prompts are not intended to call out a student for improper behavior, but rather redirect off task behavior back to the desired behavior.  A prompt intended specifically for one child serves the additional purpose of reminding everyone what is expected. Prompts also let a child know you have noticed them and are keeping tabs on what they are doing.

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Click on the PDF image for the full document:

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Switch Up Your Protein Routine

Mix it up! Try seafood, beans, nuts, seeds, soy, eggs, lean meats, and poultry.

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Think small when it comes to meat portions. Get the flavor you crave but in a smaller portion.

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Swap out meat for seafood twice a week.

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Get your protein from veggies, beans and peas, and nuts and seeds.

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Choose lean or low fat cuts of meat like round or sirloin and ground beef that is at least 90% lean.

Pull out the slow cooker and the crock pot can save you time as well as money.

Eggs are a great source of protein. An egg a day, on average, doesn’t increase risk for heart disease, so make eggs part of your weekly choices.

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Try grilling, broiling, roasting, or baking—they don’t add extra fat.

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Get your protein from veggies, beans and peas, and nuts and seeds.

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Watch the salt! Look at the nutrition label.

Treat Sweets as Treats

Taming a sweet tooth can be hard, but it is an important health choice – especially for your kids.

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Make sweets a special treat, not everyday foods.

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Resist the shopping impulse! If you don’t buy sweets, your family won’t eat them as much. Tip: Most grocery stores have a candy-free checkout lane to help moms out.

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Show kids that a small amount can go a long way by splitting sweets like candy bars or cupcakes.

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Sip smarter. Soda and other sugar-sweetened drinks contain a lot of sugar and are high in calories. Offer water when kids are thirsty.

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Play detective in the cereal aisle. Show kids how to find the amount of total sugars on the Nutrition Facts label in various cereals. Challenge them to compare cereals they like and select the one with the lowest amount of sugar.

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Playing It Safe While Cooking

Always wash your hands with soap and hot water before you begin

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Start with a clean work space - Clean countertops and kitchen tools are an important part of keeping food safe.

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​Wash fruits and vegetables with water even if you will remove the peel - Rinse the tops of cans with water before you open them.

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When you are using a knife -

Be sure to have an adult working with you.

Always put the food you are cutting on a cutting board. It is best to have one cutting board for fruits and vegetables and another for ingredients like raw meat, poultry, and fish.

Choose a knife that feels comfortable in your hand.

Hold the knife firmly by the handle. With the other hand, hold the item you want to cut. Keep your fingertips away from the blade. Make a “claw” with your hand to keep your fingertips curled under.

Cut straight down, not toward yourself or another person.

To slice, cut in thin or thick pieces. To chop, cut into squares. Try to make all the pieces close to the same size.

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Clean means safe - After touching meat, eggs, chicken, or fish, carefully wash the counter, your cooking tools, and your hands with soap and hot water.​

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Always use clean, dry oven mitts whenever you use the oven.

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When cooking on the stove -

​Be safe when cooking on the stove:

​Make sure pot handles are turned away from the front of the stove so they are not accidentally bumped or knocked off.

When uncovering a pot on the stove or a container from the microwave, open the lid away from you to let the steam out.

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When using a blender, keep the lid on - Turn the blender off before putting any utensils inside the blender container.

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Keep foods at the right temperature - Hot foods need to stay hot, and cold foods need to stay cold. Cold foods such as milk, cheese, and eggs need to be refrigerated.

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Separate uncooked and cooked foods - Raw (uncooked) meat, poultry, and eggs can have harmful bacteria that is killed during cooking. Keep these foods away from uncooked foods like fruits and vegetables. Also, wash cutting boards, countertops, and knives that touch raw meats, fish, and eggs.

Cooking Tips for Kids

Kids love to cook. Have fun in the kitchen with these simple tips!

Ask an adult before starting a recipe - some recipes are beginner friendly while others may need an adult for assistance.

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Read the recipe twice so you understand all the steps

​The recipes in a cookbook will tell you:

The name of the recipe.

How much the recipe will make – how many servings (Servings) and how big each serving should be (Serving Size).

How long it will take you to make the recipe (Time).

What foods you need to make the recipe (What You Need). Some ingredients are optional. That means you can choose if you want to add them.

The steps to follow to make the recipe.

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Gather all kitchen tools (like measuring spoons and cups) needed for the recipe

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Check that you have all the ingredients before you start - Put all the ingredients in one place so they are easy to grab while cooking.

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Some ingredients in the list may tell you things you need to do before you even get to the directions - You may need to peel, grate, or cut foods or thaw frozen foods.

​Peeling: Hold the fruit or vegetable tightly in one hand. Use the peeler in the other hand to peel off the skin. Always move the peeler away from you. Make sure to avoid your fingers with the sharp blade.

Grating: Place box grater on a plate or cutting board. Hold firmly with one hand. With the other hand, hold the item you are grating. Press it against the large holes on the grater and push from top to bottom. Keep your fingers away from the sharp holes.

Cutting: Use a cutting board every time you cut. Clean as you go. Put measuring spoons, cups, and other kitchen tools in the sink when you are done using them. Wash your hands, knives (carefully!), and cutting boards between tasks.

Measuring: Choose the correct measuring cup or spoon. Cooking is a good way to learn more about fractions. You will need measuring cups and spoons to measure fractions. Fill the measuring cup or spoon right to the top but not over. Do not pack down the ingredient.

Fit Fruits and Veggies Into Any Budget

Discover how you can add more fruits and veggies into your diet without hurting your wallet.

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To download the MyPlate 10 Tips on Smart Shopping for Veggies and Fruits, click here -

Use fresh vegetables and fruits that are in season.

They are easy to get, have more flavor, and are usually less expensive. Your local farmers’ market is a great source of seasonal produce. But remember, some fresh vegetables and fruits don’t last long, so buy small amounts more often to ensure you can eat the foods without throwing any away.

Check the local newspaper, online, and at the store for sales, coupons, and specials.

You can often get more for less by visiting larger grocery stores (or discount stores in your area).

Plan out your meals ahead of time and make a grocery list.

You will save money by buying only what you need. Don’t shop when you’re hungry. Shopping after eating will make it easier to pass on tempting snack foods. You’ll also have more to spend on fruits and veggies.

Compare the price and the number of servings from fresh, canned, and frozen produce.

Canned and frozen items can cost less than fresh. For canned items, choose fruit canned in 100% fruit juice or water, and vegetables with “low sodium” or “no salt added” on the label.

Store brands can be less expensive than some of the name-brand foods.

You will get the same or similar product for a better price.

Save Money with Coupons

Love a good bargain? If you love a good bargain, you will love these money-saving coupon tips.

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To download the MyPlate 10 Tips on Saving More at the Grocery Store, click here -

Look for coupons in unexpected places: with your receipt, as peel-offs on items, and on signs along aisle shelves.

Many stores still send ads and coupons for promotion, so don’t overlook that so-called “junk mail.” You can also do a Web search for “coupons.” Go through your coupons at least once a month and toss out any expired ones.

Brand-name coupons are found as inserts in the paper every Sunday.

Some stores will double the value of brand-name coupons on certain days. Maximize your savings by using coupons on sale items. You may find huge deals such as “buy one get one free."

Keep organized by sorting coupons either by item or in alphabetical order.

Developing a system that’s easy for you can make finding coupons quick and hassle-free. Ideas for coupon storage include three-ring binders, accordion-style organizers, or plain envelopes.

Find a coupon buddy!

Developing a system that’s easy for you can make finding coupons quick and hassle-free. Ideas for coupon storage include three-ring binders, accordion-style organizers, or plain envelopes.

Healthy Brains - Food & Nutrition

Research shows that a Mediterranean-style diet rich in fish, whole grains, green leafy vegetables, olives, and nuts helps maintain brain health and may reduce the risk of Alzheimer’s disease.

Limit Red Meat

Eating foods high in saturated fats, like red meat, butter and dairy products, are associated with the development of degenerative diseases, including heart disease and Alzheimer’s disease.

Don’t Forget Fish

Fish is a great source of omega-3, the type of fatty acid your body can’t produce, and it’s good for your brain. At least twice a week, eat five ounces of omega-3-rich fish, such as salmon, cod, haddock, tuna or halibut.
Fish isn’t your thing?
Try walnuts, flaxseeds or soybeans instead.

Load Your Plate with Fruits and Vegetables

Spinach, kale, broccoli and other leafy green vegetables are rich in many brain-loving nutrients. Blueberries, raspberries and blackberries are packed with antioxidants; they can potentially slow aging in the brain and elsewhere.
Eat some every day.

Enjoy Dark Chocolate

Dark chocolate contains flavonoids, which are strong antioxidants. They potentially improve blood flow to the brain and reduce inflammation. Unsweetened cocoa powder offers the greatest benefit, followed by dark chocolate with at least 72 percent cocoa solids.

Spice Up Your Life

Many herbs and spices – such as turmeric, cinnamon and ginger – are packed with antioxidants that may decrease harmful inflammation in the brain and elsewhere. The strong flavors and the bright, intense colors are clues to the benefit hiding inside your spice cabinet.

Grab a Cup of Coffee or Tea

Coffee, one of the world’s most popular beverages, has been shown to improve memory and potentially decrease your risk of dementia. Up to three cups of black coffee a day are recommended. Black and green teas contain brain-boosting antioxidants; give your tea plenty of time to steep before you drink to get the maximum benefit your brain deserves.

Toast to Your Good Health

Drink red wine in moderation. Resveratrol, found in red wine and the skin of red grapes, is a potent antioxidant. Resveratrol can possibly reduce cell damage associated with aging and may protect against the formation of damaging plaques in the brain. Stick to the maximum recommended daily amounts of one glass for women and two for men. Not a wine drinker? Enjoy red grape juice.

Eat Plenty of Whole Grains

Whole grains, such as oats, barley, and quinoa are rich in many of the B vitamins that work to reduce inflammation of the brain, potentially preserving your memory.

Eat Eggs in Moderation

The protein and vitamins B, D and E in eggs and egg yolks may help to improve memory. You can reap the benefits of these vitamins while keeping your cholesterol to a minimum by mixing whole eggs with egg whites to round out your omelet or scrambled eggs.

Unit Pricing

How do you know you're getting a good deal?

Sometimes similar foods are sold in different sizes, which can make it hard to compare prices. Unit pricing is a way to compare similar products to determine which is the best deal. Instead of focusing only on the overall price, with unit pricing you calculate the cost of a “unit” of that product, which could be per serving, ounce or pound for a few examples.

Per ounce, the first can costs less than the second can! Most of the time, larger packages tend to cost less per unit than smaller packages. That’s the better deal, if you are going to eat the whole package before it goes bad. For some foods, buying bigger may not be better if you end up throwing half of it out. Only you know what will work for you and your family.

Other tips for finding the best deals

End-caps may display items that are advertised as “specials,” but check the price because it may be the regular price (or even marked up).

Shop the upper and lower shelves in each aisle. Items at eye-level are placed there to make the product more enticing although it may not be the healthiest or least expensive option.

SNAP-Ed Holiday Recipes

Make Tasty, Affordable Holiday Menus with SNAP-Ed Connection recipes! They have recipes for almost every holiday occasion there is. Check out all the menus they offer.

Intuitive Eating

What is Intuitive Eating?

Intuitive eating is a focus on reconnecting with our body’s hunger and fullness cues and understanding some of the emotional and behavioral reasons for why we eat.

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Intuitive eating is comprised of 10 principles, all centered around freeing yourself from the restrictions we put on ourselves surrounding food and trusting our bodies.

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By practicing intuitive eating, you allow yourself to enjoy all of the holiday foods you desire without going overboard or feeling out of control when it comes to food.

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10 PRINCIPLES OF INTUITIVE EATING

Reject the Diet Mentality

Honor Your Hunger

Make Peace with Food

Challenge the Food Police

Discover the Satisfaction Factor

Feel Your Fullness

Cope with Your Emotions with Kindness

Respect Your Body

Movement- Feel the Difference

Honor Your Health- Gentle Nutrition

Intuitive Eating Tips

EAT THE FOODS YOU WANT

It is important to allow yourself to enjoy the holiday foods that you want and to not restrict yourself. Restricting and not allowing yourself to eat the foods you are craving can lead to fixating on those foods and potentially over consuming and bingeing those foods. This can then cause feelings of being out of control with food. It is important to keep in mind that one meal or one “bad” day will not make you unhealthy. Be conscious of the foods that you consider “off limits” because they are not “healthy” or are “bad” foods and try to rethink your feelings towards these foods. All foods can fit into a balanced diet, the key is to eat those foods you consider “bad” or “off limits” in moderation and to not eliminate them from your diet. Allow yourself to eat the holiday treats that you desire while keeping in mind your body’s hunger and fullness cues and your feelings about those foods.

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REJECT THE DIET MENTALITY

Having the mentality that “the diet starts on January 1st” or that you will start dieting after the holidays can cause you to feel out of control when you are around holiday foods. Having this mentality may make you feel like you have to eat all of the foods that you won’t be able to have once you start your diet. This can lead to feelings of deprivation and bingeing behaviors. Even the thought of starting a diet in the new year and future restricting can cause you to crave those foods that you will be restricting and make you feel out of control when you are around those foods. The word diet simply means the foods that you eat. Reject the diet mentality and focus on creating balance in your diet and try to shift your focus from “I will start my diet on the 1st, so I can eat “bad” until then”, to “I will eat foods that fuel my body, make me feel good and energized, but I can also enjoy all foods in moderation.”

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LISTEN TO YOUR HUNGER AND FULLNESS CUES

Listening to your hunger and fullness cues can be especially difficult during the holidays when eating large meals, grazing on snacks all day, and having to try the dessert after dinner is the norm. Listening to your body’s hunger and fullness cues will help guide your food choices and helps you think mindfully about the foods you are eating. Before you eat, be mindful of how your body feels. Think to yourself, “How hungry am I”, “What food do I want”, and “Am I going to eat because it’s the typical time to eat a meal or because I am actually hungry.” It is important to trust your body and listen to these cues to know when to eat and when to stop eating. This can be difficult as many people eat according to a schedule or the “normal” time to eat a meal instead of how their body is feeling at the time. Use the hunger and fullness scale as a reference to determine how you are feeling before meals and when to stop eating. You never want to be too hungry or too full so it is best to stay between a 3 and 7 on the scale.

YOU DON’T NEED TO “EARN” YOUR FOOD

Restricting or skipping meals or over exercising so you “deserve” to eat the holiday foods you want can lead to overeating and the feeling of being out of control with food. You do not need to “earn” the foods that you are planning on enjoying for the holidays. You also do not need to make your usual meals smaller or skip meals all together to reduce the amount of calories you are eating so you “deserve” to eat the holiday foods you want. And, you do not need to over exercise to burn excess calories so you can “earn” the extra treats or holiday foods that you are wanting. Aim to keep some normal eating patterns during the holidays, listen to your hunger and satiety cues, and allow yourself the treats and holiday foods that you are craving.

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JOYFUL MOVEMENT

Staying active during the holiday season is a great way to manage stress and keep your mind and body feeling good.

It is important to not think of exercise or moving your body as a punishment for the foods that you ate or for permission to eat certain foods.

Exercising and moving your body in a way that makes you feel good can make you feel more positive about your health and reduce stress.

FDA Food Allergies

Food allergies and other types of food hypersensitivities affect millions of Americans and their families. Food allergies occur when the body's immune system reacts to certain proteins in food. Food allergic reactions vary in severity from mild symptoms involving hives and lip swelling to severe, life-threatening symptoms, often called anaphylaxis, that may involve fatal respiratory problems and shock. While promising prevention and therapeutic strategies are being developed, food allergies currently cannot be cured. Early recognition and learning how to manage food allergies, including which foods to avoid, are important measures to prevent serious health consequences.

Major Food Allergens

Food Labels and Allergens

People with food allergies should read labels and avoid the foods they are allergic to. The law requires that food labels identify the food source of all major food allergens used to make the food. This requirement is met if the common or usual name of an ingredient already identifies that allergen's food source name (for example, buttermilk). Otherwise, the allergen's food source must be declared at least once on the food label in one of two ways.

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The name of the food source of a major food allergen must appear:

In parentheses following the name of the ingredient.
Examples: “lecithin (soy),” “flour (wheat),” and “whey (milk)”

— OR —

Immediately after or next to the list of ingredients in a “contains” statement.
Example: “Contains wheat, milk, and soy.”

Pandemic EBT

Helping California Families Afford More Food. Get More Money for Groceries with Pandemic EBT.

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The pandemic has made it harder to feed the whole family. Pandemic EBT (or P-EBT) is a federal program that gives eligible families food benefits in addition to free or reduced price meals at child care or school. Learn how P-EBT can help you make a smaller budget feel bigger.

Common Threads

Common Threads is a national nonprofit that provides children and families cooking and nutrition education to encourage healthy habits that contribute to wellness. They equip under-resourced communities with information to make affordable, nutritious and appealing food choices wherever they live, work, learn and play.

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Visit their YouTube channel for nutrition information and many more resources for the whole family:

Their main page also contains an expansive recipe gallery with snacks, beverages, kid-friendly dinners and so much more!

Serving School Meals to Preschoolers

Preschool meals served through the U.S. Department of Agriculture’s National School Lunch Program and School Breakfast Program (NSLP and SBP) are designed to meet the nutritional needs of young children.

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Children receive meals that follow the preschool meal pattern if they are a student in the preschool grade level.

There are two age groups under the preschool meal pattern: children 1 through 2 years old (1-2 years), and children 3 through 5 years old (3-5 years).

Types of milk and minimum serving sizes for some food components are different for the two age groups.

By following the preschool meal pattern, your school can help young children eat the types and amounts of foods that best support their growth and development.

Preschool Meal Pattern

Serving sizes are minimums.
Operators may offer larger portions.
Oz. = Ounces; Oz. eq. = Ounce equivalent.

Make Ahead Freezer Meals

Don't overcook food items that are intended for the freezer, and be particularly careful to slightly undercook pasta, rice, and vegetables. [Note: baked goods, however, should be fully cooked.]

Cool all foods completely by setting meals in the refrigerator for at least an hour before freezing.

Package items for the freezer in moisture-proof, airtight and odorless containers. Examples include zip-top plastic freezer bags (not food storage bags); rigid plastic or glass containers with wide mouths and tight-fitting lids; or heavy duty aluminum foil.

Plan ahead for those foods that will go from the freezer to the oven. Package casseroles and other items that you will cook from the frozen state in aluminum trays or Pyrex cookware; cover with heavy-duty aluminum foil.

Make certain all freezer containers are sealed completely and that you've removed excess air before sealing. [Air trapped in a container can react with the food, destroying nutrients and producing off flavors during extended storage.]

Don't forget to label each package (try a permanent ink marker) with reheating instructions before freezing. Include the name of the meal, date frozen, number of servings, temperature and length of time it bakes, and any other necessary information. You can add any personal notes such as marking extra stars for your favorites.

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Check list for high quality make-ahead frozen food:

Food is packaged in small portions.

Food is packaged in shallow containers.

Container or packaging fits the shape and size of the food to be frozen.

Food is packed tightly to eliminate as much air space as possible.

Container or packaging is almost full, leaving only a little space for the food to expand as it freezes.

Excess air is pressed from freezer bags.

Container or bag is tightly sealed.

Contents of freezer are organized so wrappings don't become loose or pierced.

Packages are labeled with a freezer marker indicating the contents, number of servings, and date of storage.

Food is placed in a single layer on freezer shelves until frozen.

Freezer is set to and maintains 0°F degrees or below

Freezer is not freezing too much food at a time.

An inventory identifying each food in the freezer and its "use by" date is posted on the outside of the freezer and is updated each time an item is removed.

Food is thawed in refrigerator unless otherwise directed.

Let's Eat Healthy: Dairy Foods and Bone Health

The unique nutrient profile of milk and dairy foods helps strengthen bones, which is critically important during growth periods and into adulthood.

Milk and dairy foods naturally contain calcium and are fortified with vitamin D, two nutrients that have a direct impact on bone growth and formation and are under-consumed in a large number of American diets. These nutrients have specific roles within the human body, but they don’t work in isolation. It is the combination of nutrients in milk and dairy foods that enable them to positively impact bone health.

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Calcium

The most abundant mineral in the human body, calcium is recognized for its role in keeping bones and teeth strong. It is also needed for the heart, muscles and nerves to work properly and for blood to clot. A diet rich in high-calcium foods helps build peak bone mass during adolescence and early adulthood and slows the natural loss that occurs with aging.

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Eating three servings of calcium-rich foods daily helps ensure that the body will maintain a good supply of calcium. Milk and dairy foods are an important source of calcium for many people, especially children and adolescents. The wide variety of milk and dairy foods available provides many options to meet personal needs and tastes, including lactose-free milk and yogurt. While a calcium supplement may be appropriate for some adults, experts do not recommend calcium supplements for children, preferring dietary sources to meet daily recommendations.

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Vitamin D

An adequate amount of Vitamin D is necessary for the body to absorb calcium in the intestine. Additionally, it aids in building and maintaining strong bones and teeth and a healthy immune system, while also helping lower blood pressure. A vitamin D deficiency can lead to the softening and weakening of bones known as rickets in children and osteomalacia in adults.

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The body makes vitamin D from sunlight, but not all sunlight is equal. Vitamin D production depends on geographic location and exposure to UV rays. Also, it can be important to wear sunscreen, which blocks vitamin D formation. Dairy products are fortified with vitamin D, making them an important source of this nutrient for children and adults. Other food sources include salmon, tuna, sardines, egg yolks, cod and fish liver oils, fortified cereals and orange juice.

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Let's Eat Healthy: Benefits of Probiotics

Explore the health benefits of probiotic-rich dairy foods.

Probiotics are gaining attention due to emerging research on their health benefits, as well as general interest in functional foods that provide health-enhancing properties beyond their nutrients. As people become more aware of how diet impacts health and disease risk and they seek out foods to meet their specific needs, more probiotic-rich foods are likely to appear on store shelves.

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What Are Probiotics?

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Glass, ceramic containers, and all plastics should be labeled for microwave oven use. Check the item or its packaging label to make sure. Plastic storage containers such as margarine tubs, take-out containers, whipped topping bowls, and other one-time use containers should never be used in microwave ovens. These containers can warp or melt, possibly causing harmful chemicals to leach into the food. Microwave plastic wraps, wax paper, cooking bags, parchment paper, and white microwave-safe paper towels should be safe to use. Do not let plastic wrap touch foods during microwaving. Never use thin plastic storage bags, brown paper or plastic grocer bags, newspapers, or aluminum foil in the microwave oven. Round dishes are better than square or oblong containers for reheating.

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How Much Is Needed?

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The amount needed for health effects varies widely, depending on the species and strain of probiotic and the desired health benefit. Different probiotics are effective at different levels; some products are effective at a level of 50 million live cells per day and others at over one trillion. Yogurt commonly contains between 100 million and 10 billion live probiotics per serving. Follow manufacturers’ recommendations for the levels needed from specific products. Because probiotics do not permanently stay in the intestinal tract, daily consumption of probiotics is generally recommended.

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Where Can Probiotics Be Found?

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Probiotics come from either supplements or foods. Supplements may contain higher levels of probiotics, yet food sources provide nutritional benefits in addition to probiotics.

Probiotic bacteria have long been associated with dairy products because some of the same bacteria that are used in fermented dairy products (yogurt, cheese, kefir and sour cream) also make up the intestinal microbiota.

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Dairy products are a desirable probiotic “delivery vehicle” for several reasons:

Dairy foods can protect probiotic bacteria from high acid levels in the stomach, allowing higher levels of probiotics to reach the intestine.

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Refrigeration of dairy products helps promote the stability of probiotics.

People are often afraid of bacteria in foods but have a positive perception of the terms “live, active cultures” linked to fermented dairy foods.

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Probiotic-containing dairy products have healthy functional-food properties. Probiotics provide an added value to milk products that already have high levels of vitamins, minerals and protein needed for healthy growth and development in children and disease prevention and wellness in adults.

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Microwave Cooking

Microwave ovens are good for much more than just reheating leftovers or cooking a frozen dinner. Cooking in the microwave doesn't heat up the kitchen, it's often faster than a conventional oven, and some foods, like vegetables, retain more nutrients when cooked in the microwave. A microwave provides a quick and easy alternative to some basic cooking techniques.

Equipment Needed:​

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Microwaves used to be a piece of equipment that was considered a luxury, not everyone had one in their kitchen. But, today most American families own and use a microwave. They are available new from $50 and up. An important thing to think about when choosing a microwave is the size. If you plan on cooking a meal for a large family in the microwave a larger one is important. But, if you are usually cooking for one or two, a smaller one may suffice and save you counter space.

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Only use cookware that is specially manufactured for use in the microwave oven.

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Glass, ceramic containers, and all plastics should be labeled for microwave oven use. Check the item or its packaging label to make sure. Plastic storage containers such as margarine tubs, take-out containers, whipped topping bowls, and other one-time use containers should never be used in microwave ovens. These containers can warp or melt, possibly causing harmful chemicals to leach into the food. Microwave plastic wraps, wax paper, cooking bags, parchment paper, and white microwave-safe paper towels should be safe to use. Do not let plastic wrap touch foods during microwaving. Never use thin plastic storage bags, brown paper or plastic grocer bags, newspapers, or aluminum foil in the microwave oven. Round dishes are better than square or oblong containers for reheating.

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Tips for successful microwave cooking:

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Microwave ovens make water, sugar, and fat molecules vibrate and that vibration causes heat. There are some things we have to think about when we cook using a microwave that we don't have to worry about with a conventional oven.

Most foods are cooked starting at room temperature or refrigerated temperature. If you use frozen foods, it will make the cooking time longer and may affect the quality of the food.

You usually have to stir the food during the cooking process to distribute the heat more evenly.

Foods that can't be stirred need to be turned over during cooking.

It works best to place the food in a circular dish or to arrange it in a circle on the oven tray so that it will cook more evenly.

If you double a recipe, it affects the cooking time and takes longer.

The more moisture the food has (think soup), the longer the cooking time.

The more dense the food (think potato), the longer the cooking time.

Foods with a higher fat content or higher sugar content heat more quickly. If you substitute low-fat or low-sugar versions for ingredients, a longer cooking time may be necessary.

Pierce or score foods that are covered with a skin or outer membrane like potatoes and egg yolks with a fork or knife. This prevents pressure from building up and the food from bursting.

Watch the food as it cooks through the microwave oven door. Hot liquids have a tendency to boil over. Open the door immediately if food is vigorously bubbling and about to boil over but do NOT grab the container. Sometimes you can decrease the power level to 80% to keep foods from boiling over.

A drawback to cooking meat in the microwave is that it doesn't brown like it does in a conventional oven. You can get that 'browned' look by brushing the meat with Worcestershire sauce, soy sauce, butter, or spices. Larger cuts of meat that require long cooking times will brown lightly on their own.

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Best foods to Microwave:

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All types of food and recipes can be cooked in the microwave. Vegetables, meats, soups, and casseroles are all items that most people don't realize can be cooked in the microwave. Here are some tips on how to convert your favorite recipes into a microwave ready recipe.

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To convert a one-dish meal recipe for use in the microwave, reduce the cooking time by one forth to one third.

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Since there is less evaporation, reduce the amount of liquid ingredients by about one fourth.

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Some sources also suggest using slightly less seasoning when making the recipe in the microwave. Taste foods after they are cooked and add additional seasoning if needed.

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Pasta, rice, and dried beans must be conventionally cooked before adding them to a dish that's cooked in a microwave.

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Recipes for foods that are crispy do not do well in the mic

rowave and should be cooked in a conventional oven.

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When doubling a recipe, do not automatically double the time. Increase the cooking time by one half to start. Test the results before adding more cooking time.

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For best results, when trying a microwave recipe for the first time, always follow the shortest amount of time given and add extra time if needed. Microwave recipes in magazines, newspapers, and the internet are usually written for 600 to 800 watt ovens. Know the wattage of your microwave oven and make adjustments if necessary. For microwave ovens less than 600 watts, add about 15 seconds for each minute of cooking time. For microwave ovens over 1000 watts, add about 15 seconds for each minute of cooking time. For microwave ovens over 1000 watts, decrease cooking times by 15 seconds for every minute, or use reduced power settings.

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Let's Eat Healthy: Cooking and Health

Tips to maximize personal cooking styles and create healthier meals at home.

Does walking into the kitchen at mealtime inspire a feeling of love or dread? Whether home-cooked or takeout meals are preferred, the basics of healthy eating are the same. Including more nutrient-rich foods at mealtimes means a more balanced diet overall.
Here are four general cooking personalities that embody common food attitudes and cooking styles, with tips on how to make small improvements that will lead to healthier eating patterns.

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The Professional Diner​

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Cooking mantra: I’d rather eat out!
Preferred ingredients: Not many.
Cooking style: Expert at reheating meals, ordering takeout and dining out. Prepackaged is a go-to.
The professional diner prefers to eat out or heat already prepared foods. The least amount of effort is best, whether due to a busy schedule or not enjoying cooking. When in the kitchen, the professional diner is often hungry and without a plan for food.

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Recommendations:

Tasty, healthy meals are possible with limited time in the kitchen. In lieu of takeout or fast food meals, which tend to be high in calories, opt for a diversity of healthier prepackaged entrees or rotisserie chicken coupled with a salad kit from the grocery store. Additionally, keeping versatile foods with a longer shelf life like cheese, yogurt, frozen vegetables and fruit, canned tuna or chicken, eggs, peanut butter, tortillas and canned beans ensures easy-to-use ingredients are always on hand to prepare a quick and easy meal. This approach can work equally well for big families or people living alone.
Try these simple yet satisfying meals for a nutritious, home-cooked dining experience:

Add a fresh bagged salad to a pizza meal and replace soft drinks with milk.

Microwave a corn tortilla and cheese for a quick quesadilla. Pro-tip: Top it with salsa, green onions and avocado for a heartier and more nutritious meal.

Add precooked meat, cheese, nuts or beans to a bagged salad or premade pasta for a protein boost. Add a diced apple or pear for more crunch and flavor.

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The Semi-Homemade Cook

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Cooking mantra: Cooking is easier with a little help.
Preferred ingredients: Mostly prepackaged, frozen and canned.
Cooking style: More heating and assembling ingredients than cooking.
The ideal recipe for the semi-homemade cook requires minimal chopping and relies on shortcuts such as bagged greens or precut veggies to make meal preparation quick and simple. The semi-homemade cook values healthy meals and likes to focus on fresh ingredients when possible but has limited time and/or experience to create a meal completely from scratch.

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Recommendations:

Plan meals up to one week in advance using theme days such as Thursday pasta night or Sunday night soup and salad. Schedule one meal each week to be takeout or dine out to provide a well-deserved break from cooking. A slow cooker is a great tool for preparing healthy meals that require minimal effort and quick mealtimes once the family gets home.
Here are a few more ideas to make meal preparation faster:

Stock up on vegetables that are precut and ready to cook such as broccoli florets, baby carrots, chopped onions, bagged lettuce and shredded cabbage.

Purchase precooked chicken or sausage that can be sliced and added to pasta or wrapped in a tortilla.

Focus on making only one dish for a meal. Side dishes can be frozen vegetables and a slice of toasted whole-wheat bread to round out the meal.

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The Purist

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Cooking mantra: Fresh is best.
Preferred ingredients: Fresh and seasonal ingredients when possible; selective with prepackaged foods.
Cooking style: Happy to prepare elaborate dishes, but quick meals are typical.
The purist values healthy, good-tasting foods and prefers streamlined recipes that save time while still using fresh ingredients as much as possible. Making recipes from scratch is enjoyable, but often there isn’t enough time. During the week, simpler recipes with fewer ingredients are key to meal preparation, while the purist reserves more complex meals for weekends.

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Recommendations:

Take advantage of extra time on the weekends by preparing larger quantities and freezing some for later. For weeknight meals, stick with basics such as broiled or roasted meats or fish, steamed or roasted vegetables, salads and fresh fruit desserts.
In addition to doubling meals, try these tips:

Browning ground meat for dinner? Make extra to use in tacos later in the week.

Baking or grilling chicken breasts? Cook two more and chop them later for stir-fry with vegetables and brown rice.

Cook extra rice and put it in a container to refrigerate or freeze. On a busy night, microwave it, stirring occasionally until heated through.

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The Foodie

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Cooking mantra: I love to cook and experiment with flavors!
Preferred ingredients: Fresh, seasonal ingredients; exotic foods; no flavor is off the table.
Cooking style: Likes to cook and buys fresh ingredients regularly.
For the gourmet personality, good food is important. The foodie likely has a discriminating palate, prepares high-quality meals that require a time commitment and is willing to make new recipes. The foodie is comfortable changing a recipe to adapt it to personal preference.

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Recommendations:

Because creating food is a pleasurable activity, finding recipes that match specific interests is important. Identify the types of cooking that are most enjoyable and build on those. If interested in perfecting a new technique, try making homemade bread, stir-frying or making sauces.

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Try these tips to build on cooking skills:

Use simple ingredients such as vegetables or beans with new sauces, herbs or spices to breathe new life into a favorite recipe. Top a roast with chutney instead of a more typical dry rub or marinade.

Identify ways to enhance the nutritional profile of a meal by using whole wheat pasta in place of regular pasta or brown rice for white rice.

Experiment by trying a new vegetable such as endive, radicchio or beets in a side dish.

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Wellness

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It is possible to have a healthy diet with any cooking style. An eating pattern that includes whole, minimally processed foods from all the food groups will provide nutrients that are essential for overall health and may reduce the risk of chronic diseases. Whether microwaving a bean burrito or cooking a three-course meal from scratch, there are simple ways to enhance the nutrient content of meals that can go a long way toward improving overall health and wellness.

Let's Eat Healthy: Food Tasting

Explore how food tasting activities support hands-on learning and healthy food choices.

Eating is learned behavior and as such, children need many and varied exposures to food throughout their development, starting early and often is best.

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Children may need to see, feel, smell, touch, and/or taste a new food ten to fifteen times before they eat and enjoy the food. Food tasting activities allow children to explore a wide variety of foods, some of which are new to them. When done in a safe and nurturing environment, children are more likely to participate, try new foods on their own, and continue to engage in new food exploration when presented with the opportunity.

Tips for Conducting Tastings in a Way that Fosters Positive, Respectful Conversations:

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Use Positive Language

Use words of encouragement like:

Thank you for helping me with this food tasting, what part of the activity do you want to help me with, what food(s) do you want to try next time?

It takes time to learn new things, let’s explore new foods and find out what they sound, taste, smell and feel like.

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Model Respect for Others

Use words of inclusion like: we are all learning about new foods and how they taste, let’s explore together.

We all enjoy different foods. Let’s learn about everyone’s food traditions and cultural foods together.

It is okay if you do not like a food, maybe next time you try it you will like it. Ask that children keep an open mind, positive attitude and provide them with words to use if they do not like a food at this time like, “no thank you, not for me today or maybe next time I will like it”.

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Give individuals a voice by participating in other ways besides tasting foods to reduce pressure.

Enlist children to help with all parts of the activity, handing out supplies, cleaning up, helping others scoop, pour, mix, mark or tally results, etc.

Ask how they have enjoyed the food, where they have seen the food, where they think it grows, comes from, etc.

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Model and practice proper hygiene and food safety practices

Pull back long hair with a band or clip

Avoid touching hair and face

Wash hands with warm water and soap for 30 seconds before touching food and supplies

Wipe down surfaces to clean area clean

Store leftover food and refrigerate or freeze after activity

Gather trash after activity and dispose

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Food Tasting Ideas

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Food Tasting A to Z: Taste various foods from A to Z

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Example: A= Apples, Asparagus, B= Bananas, Broccoli, C= Cheese, Cantaloupe D= Dates, Dragon Fruit

Children explore new foods through positive food experiences and by using their senses.

Exposure and familiarity to healthy foods increases the likelihood that children will eat those foods.

Through stations of different foods (or by food group), children see, taste, touch, smell, and listen to the foods before them.

Then they reflect and discuss the different foods they tried and what they learned.

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Mindfully Tasting: Through a mindful eating activity, children practice slowing down and paying attention.

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Mindful eating allows children to become familiar with the healthy habit of recognizing and responding to hunger and fullness cues.

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1. Hold sample food and/or distribute samples to each child.
2. Say:

(Smell) Close your eyes to smell the food. Deep breath in, deep breath out. Think, what does the food smell like? Does the smell make you feel hungry? Healthy? Do you think of a special time that you had this food?

(Sight) Open your eyes and pick up the food item. What does it look like? What color is it?

(Touch) How does it feel? Think about all the adjectives we have learned. Does it feel soft or hard? Heavy or light? What other words could describe how touching the food makes you feel?

(Taste) Now take 1 little taste. Just a tiny taste with the tip of your tongue. Think about how it feels in your mouth; how it tastes. Think to yourself, does this taste remind you of anything?

(Sound) Are there any senses we don’t use when tasting food? Ask: How about the crunch of an apple you hear in your head? Sounds are associated with foods, too.

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Let's Eat Healthy: Snacking

Discover tips and advice on snacking habits and patterns.

Healthy Snacking for Adults

Using snacks to boost nutrition.

Snacks, the foods eaten between meals, account for up to one-quarter of daily calories for adults in the United States. Eating habits of both adults and children have changed dramatically in the past few decades, shifting from three square meals to all-day snacking. Forty years ago, 73% of adults snacked once a day or not at all. By 2008, 65% of adults were snacking two or more times a day. Most snack foods are high in sugar and salt and low in nutrients, and they may be contributing to an increasingly overweight and obese population.

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Fortunately, snack opportunities can be used to improve eating habits. Having strategies in place to create healthy snacks can lead to fewer impulse snacks and greater awareness of food choices. By choosing from multiple food groups and following purchase and storage tips, snacks can make up for nutrient gaps while satisfying hunger and cravings.

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Healthy Snack Tips

Pair up snacking choices. Healthy snacks combine foods from at least two food groups and often include protein-rich foods that promote satiety, helping maintain longer satisfaction between meals. Pair milk, cheese, yogurt, nuts, hard-cooked eggs or peanut butter (convenient, affordable, protein-rich foods) with a food such as an apple, whole grain crackers or celery from another food group.

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Keep nutrient-dense foods on-hand. Stock the house, car or office with foods such as apples, nut butters, cheese and whole-grain crackers. These are great examples of convenient, affordable favorites that can be mixed and matched. Have more than one option available to meet personal needs, tastes and preferences.

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Use smaller containers, plates or utensils to limit portion sizes. After arriving home from the store, immediately portion out foods by serving size to avoid eating straight from the container, which increases consumption.

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Don't go grocery shopping while hungry. Snack wisely beforehand to avoid feeling hungry at the grocery store. Make sure to pick up a variety of foods from all the food groups.

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Kitchen Tips for Healthy Snacks

Be mindful of what is left out on the counter. Put cereal, soft drinks, chips and other less nutrient-dense foods away in cupboards and leave fruits or other healthy snacks out on the counters.

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Make tempting foods inconvenient. Place healthy snack foods like yogurt, veggie sticks or fruits where they can easily be seen and consumed. Use clear storage containers to encourage certain foods and put less healthful or more indulgent items behind closed doors or at the bottom of the refrigerator/freezer.

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Place healthy choices in view. When purchasing a refrigerator, look for one with the freezer on the bottom. This makes it easier to keep healthy, refrigerated options at eye level.

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Keep the refrigerator stocked with high-protein foods like yogurt, hard-cooked eggs or reduced-fat string cheese portioned out for snacking.

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Increase intake of whole grains and dairy foods. Prepare healthy snacks like parfaits with low-fat yogurt, oatmeal or granola and fruit and store them in clear containers in the refrigerator.

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Banish the television. Keep the television out of the kitchen and limit television use to prevent mindless snacking.

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Combine foods for more nutrients and enjoyment. Pick three or four favorite fruits and prepare half of them in a fruit salad. Store the remaining whole fruits in a bowl on the counter.

Healthy Snacking for Kids

Most American children are eating high-calorie snacks that offer little nutrition, yet snacks provide about one-quarter of the nutrients and calories they consume each day. Smart snacking can play a key role in healthy eating patterns. Choosing snacks from the food groups is a great way for children and adolescents to meet their daily nutrient requirements and have energy throughout the day. Creating a snack-time mini meal by combining two or more food groups can help bridge nutrient gaps throughout the day.

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Using Snacks to Get Your Child to Eat Healthier

Many children snack at regular intervals—during a morning break at school, after school, before dinner and after dinner. To ensure that snack time is not wasted on foods with minimal nutrition, keep a stocked refrigerator and pantry of nutrient-rich foods. With these foods available, the temptation to rely on empty-calorie foods like sweets and chips will be limited. Younger kids may be happy with a container of yogurt or a plate of sliced banana with peanut butter. Older children can be famished after school and easily eat a large bowl of cereal.

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It is also a good idea to keep snack time in the kitchen rather than in front of the television or during other activities. By focusing on the snack itself, children can avoid mindless eating.

Try these other suggestions to boost the healthfulness of snack time:

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Make sure it’s not thirst. Kids often mistake hunger for thirst. In warm weather and for active children the need for fluids increases, so serve ice water or a glass of milk first. If they're still hungry, give them a snack. Avoid giving children sugar-sweetened beverages such as soft drinks, fruit drinks, fruit-flavored drinks, sweetened waters and sports drinks, which provide calories with little or no nutritional value.

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Eat dinner for snack. If after-school activities are in the middle of the usual dinner hour, serve a full meal before the activities and offer a snack before bed. If there’s no time to cook, warm up leftovers or a made-ahead meal from the freezer.

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Don’t fall into the overfeeding trap. With the increasing availability of food and beverages, it’s important for kids to learn what it feels like to be hungry and full. Some children snack to the point that they never feel any hunger. Resist falling into the habit of providing food when children are bored. Instead of offering snacks to keep little ones occupied, find something else they could do in the car or store.

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Appeal to the senses. Encourage kids to consume snacks from the food groups rather than foods with minimal nutrients. The smell of healthy oatmeal cookies or muffins baking will draw kids into the kitchen in no time. Even the aroma of a toasting bagel pizza will signal that it’s time to wash hands and have a simple snack that is nutritious and tasty.

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Kids’ Choice. Older children often want to have more say in what they put into their mouths. Leave out a bowl of fruit and stock healthy choices in the refrigerator and pantry.

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Healthy Snack Ideas for Kids

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To create a satisfying snack from two or more food groups, consider the following options:

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Make a quick smoothie with frozen fruit, yogurt and juice.

Pair a healthy food with an indulgent one, like trail mix with nuts, or dried fruit with chocolate chips.

Make time to shop more often to keep healthy snacks such as cheese, fruits and vegetables fresh and available.

Enjoy protein-rich foods such as nuts, hard-boiled eggs, cheese or yogurt for satiety and long-lasting energy.

Swap out less nutritious snacks gradually. Instead of a candy bar every afternoon, offer a fruit sorbet or frozen yogurt with nuts.

Create a way to bring on-the-go perishable foods. Purchase cold packs and insulated lunch bags.

Make snacks fun by chopping colorful fruits and vegetables into small portions or using cookie cutters to cut sandwiches into different shapes.

Healthy Eating Planner

Learn how small changes can lead to a healthier you.

Many people want to be healthier but don’t know where to start. The first step is to figure out areas for improvement. Ditch chronic dieting, food guilt and meal skipping. Commit to making healthy changes starting today.

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Small Steps to Build Healthier Habits

Discomfort with current weight or chronic health problems often motivates people to lose weight. Small changes make a big difference in weight loss and overall health. Lasting changes rarely take place overnight. Focus on daily choices to move toward a healthier lifestyle.

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A few small steps can be taken to lose weight:

Choose healthy snacks. Hummus and carrots or fruit and low-fat yogurt are smart choices for satisfying hunger between meals.

Track food intake. Eating extra calories can lead to weight gain over the course of a year. Paying attention to portions can ensure that every bite counts.

Move more. Walk for 30–60 minutes to reduce disease risk and improve health.

Eat breakfast. Eating a healthy breakfast prevents snacking later in the day.

Prepare food at home. Home-cooked meals are often lower in calories and have more variety than restaurant meals.

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Making Every Calorie Count

Healthy food choices do not have to be complicated. Individual food choices are less important than the overall pattern of eating. For instance, eating a piece of cake once in a while is different than the pattern of eating a piece of cake every day.

An eating pattern should focus on nutrient-dense foods that are full of vitamins and minerals. Eating foods from all of the food groups is a good idea for balance. Include items from two food groups at every snack, and from three to five food groups at every meal.

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The food groups are:

Dairy

Vegetables

Fruits

Grains

Protein

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Oils and fats also contain nutrients that are an important part of a healthy eating pattern. Dietary fats are found in both plant and animal foods. They supply calories for energy and help with the absorption of fat-soluble vitamins. Oils and fats add flavor to food and are important for nutrition but are high in calories and need to be eaten in moderation.

Understanding Food Labels

Check serving sizes. One container isn’t always one serving. Compare the container to what’s listed on the label as a serving size. Learning to read food labels can help with decision-making.

There are three things to remember when reading labels:

Pay attention to calories and avoid excess fats, sodium and added sugars. Added sugars are now listed on food labels to create awareness of sources of excess sugar. The recommended amount is no more than 36 grams of added sugar per day for men and 25 grams for women.

Focus on getting more fiber, vitamin D, calcium, iron and potassium. When choosing a food, 10% of these individual nutrients is good, while 20% or more is excellent.

Choosing the right amount of food to meet hunger is a skill that can be developed. Learning to read food labels and estimate portion sizes are two ways to practice this skill. Choosing proper portion sizes also helps prevent food waste.

Beverage Choices Matter​

Beverage choices contribute to total daily calories. Beverages can be nourishing; however, be aware of the empty-calorie beverage choices that can add significantly to daily total calories.
Beverage choices are especially important for young children. Research shows that what children drink from birth through age 5 can have a big impact on their health since beverages are a big part of what they consume during this critical life stage. New recommendations by health care professionals include plain water for hydration and plain pasteurized milk for nutrition. A limit on 100% juice consumption and limits or restrictions on added sugars in beverages are recommended.

Be Active … Get Moving!

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Physical activity is an important part of a healthy lifestyle. The benefits of regular movement include:

More energy

Less stress

Better sleep

Lower risk of chronic diseases like type 2 diabetes and heart disease

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Physical activity can be in the form of exercise (jogging, walking, swimming) or everyday activities (gardening, car washing, stair climbing). Do it all at once or break it into smaller increments, aiming for 30–60 minutes total. To be active, simply start moving.

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Exercise should keep the heart rate elevated for a period of time. Thirty minutes of exercise, five days a week keeps the heart strong. Sixty to 90 minutes most days can help with weight loss goals or maintenance.

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Strength training exercises like weightlifting, push-ups, sit-ups or yoga are also important since they build muscle, improve balance and strengthen bones.

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No time for physical activity?

Consider these options:

Do jumping jacks or Pilates moves while watching TV.

Use break time at work to stretch, walk and do simple exercises like squats and arm circles.

Listen to a podcast while going for a walk or walk with a friend instead of sitting on the couch.

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Make Healthier Choices Today

Small daily lifestyle changes can lead to better health. To get started, keep a food diary for a week, then evaluate it to see if a variety of foods from the food groups are included. For some people the simple act of writing what they eat and drink improves the quality of their choices.

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For information on label reading, food groups, activity and more, download the Activity + Eating for Adults self-instructional booklet below.

A Healthy Breakfast Boosts Brainpower

Many people don’t realize the importance of eating a balanced breakfast. Studies show that students who skip breakfast tend to have decreased cognitive performance and lower intakes of fiber, folate, iron, and calcium, while starting the day with breakfast is a healthy habit associated with better health, diet quality, behavior and academic benefits.

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People associate a healthy breakfast with elaborately planned meals, but healthy meals don’t have to be time-consuming or fancy. Whether it is toast, fruit and a cup of milk, a yogurt parfait with fruit and granola or an egg and cheese burrito, beginning the day with a balanced breakfast is one of the most important steps people can take to live a healthier lifestyle.

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This is especially important for kids. Consuming three or more food groups at breakfast ensures children have enough energy to sustain them through lunch. In fact, research suggests that consuming a balanced breakfast can lead to increased academic performance. Teachers, students and parents can play a role to ensure breakfast is on the back-to-school schedule.

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Creating a grocery list or prepping breakfast the night before is a great way to stay on track.  Here is more information on practical suggestions on how to plan a healthy morning meal.

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Not every household will have the time or means to create a healthy breakfast before school. Fortunately, a balanced breakfast is available in many schools through the School Breakfast Program. Partaking in school breakfast is a great option that leads to higher intakes of healthy foods like dairy, fruits, vegetables and whole grains, resulting in increased intakes of fiber and calcium.

5 Simple Tips for a Healthier Breakfast

Breakfast is often called the most important meal of the day. There is a reason for that! Breakfast literally “breaks your fast” and provides you with the nutrients and energy you need for the day ahead.

People often associate breakfasts with large, time-consuming meals that require considerable preparation time. And when budgets are tight, making breakfast can feel like a struggle. Good news—breakfasts don’t have to be fancy, expensive or time consuming to be healthy.

Here are five registered dietitian nutritionist-approved strategies for keeping the morning meal real:

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Tip 1: Build a Balanced Breakfast Using Foods from 3 Different Food Groups

A great rule of thumb to creating a balanced breakfast is to build your meal using foods from three different food groups whenever possible. A great, balanced breakfast can be a slice of whole wheat toast with peanut butter and a glass of milk, or yogurt with cut-up fruit and granola, or an egg scrambled with leftover veggies and cheese.

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For people who eat the same thing every day and want to try something new, this formula also helps with breakfast fatigue while allowing you to mix things up based on foods you already have on hand.  By looking for different foods you already have, simplifying meal prep in the morning can save you time, effort and money while setting you up for the day.

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Tip 2: Keep It Simple

While it is tempting to drink a cup of coffee and skip breakfast, it is important to start the day with healthy and nourishing food. You don’t need to keep up with the cooking shows or fancy Instagram inspirational meals—a grab-and-go breakfast can get the job done.

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A banana, yogurt and whole grain crackers are an easy way to get nutrients and can be eaten on the go, and they can be pre-packed the night before if time is a challenge.  A peanut butter and banana sandwich is another simple low cost meal that can be prepared in minutes. A breakfast burrito is another option that can be thrown together quickly using leftover beans, rice and meat. Add some salsa, chopped veggies, shredded cheese or any combination of those foods and fold into a tortilla. Breakfast doesn’t have to be complicated to be delicious.

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Tip 3: Try New Foods to Add Variety and Increase Enjoyment

The world is filled with delicious breakfast ideas. Trying culturally diverse foods or including cultural or meaningful foods from your family traditions can increase enjoyment during breakfast.  For example, many cultures consume their own version of a hot cereal. In Southeast Asia, many families enjoy congee or Jok, a rice-based porridge served with a variety of toppings such as meat, fresh herbs, spices and condiments. Leftover rice can be used to create this famous dish, or even oatmeal. Turn oatmeal into a Westernized take of this famous dish by making it savory instead of sweet, topping it with meat, veggies, herbs and spices. By re-imagining ingredients you may already have and adding in a global spin, you can change up your morning breakfast and turn it into a new experience.

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Tip 4: Eat Dinner for Breakfast

The morning meal doesn’t have to be confined to breakfast foods. Think outside the box and don’t be afraid to make non-traditional breakfast foods your first meal.

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Leftovers are always fair game. They can be heated up and consumed as-is, or transformed into something fresh and new. That leftover brown rice you almost tossed? Once heated, it is perfect under a sunny-side up egg. Splash a bit of hot sauce or Sriracha and add a glass of milk and it’s a meal! Not sure what to do with leftover meat and veggies. Shred or cut them into bite-sized pieces, add in eggs and a bit of cheese and you have an amazing scramble or omelet.

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Tip 5: Plan Ahead

It is always easier said than done, but spending a few minutes in the evening preparing simple-to-make or grab-and-go breakfasts can be a lifesaver in the morning when every second counts. Pre-cut and package fruit, make your peanut butter and banana sandwich, add your favorite smoothie mix in storage container and take your blender out the night before—whatever your favorite breakfast meal is, with a bit of planning the night before, anything is possible.

Tips for Buying at Farmers Markets

Find a Farmers Market Near You Today

1. Make a list, but be open

Go to the market with a plan of what you want to buy. But, if there are good deals on other items, be open to those as well.

2. Browse before you buy

Be sure to look at all of the stands before you purchase.  Some farmers may have lower prices than others.

3. Don't overbuy

Think about how long things will last. Planning meals ahead of time will help prevent wasting produce.

4. Freeze things if you need to

Buy produce in bulk if the price is right and you're able to freeze it. Freezing produce will keep it fresh for months.

5. Ask the farmer

Don't be afraid to ask questions!  If you don't know what something is or how to prepare or store it, just ask!

Making the Most of Mealtime

Sitting down together for a meal is a great way to connect with your family. Keeping it relaxed is key to making sure you’re getting the most out of this time together, including talking, laughing and choosing healthy foods.

Here are some tips to make meals more relaxed in your home:

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Remove distractions. Turn off the TV and put away phones and tablets, so your attention is on each other.

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Talk to each other. Talk about your day—for example, what made you laugh or what you did for fun. Other conversation starters include:

Give each family member the spotlight to share his or her highlight, lowlight, and “funnylight” from the day or week.

If our family lived in a zoo, what animals would we be and why?

If you could have one super power, what would it be and why?

If you were stranded on a deserted island and could have only one food to eat, what would it be and why?

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Pass on traditions. Tell your kids about the “good old days” such as foods Grandma made that you loved to eat.

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Let kids make choices. Set a table with healthy food and let everyone, including the kids, make choices about what they want and how much to eat.

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Let everyone help. Kids learn by doing. Your little one might get the napkins while older kids can help with fixing foods and cleanup.

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Make-your-own dishes like tacos, mini pizzas and yogurt desserts get everyone involved in mealtime.

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On nice days, opt for a change of scenery. For example, go to a nearby park for a dinner picnic.

Planning Meals for a Family

Eating Meals at Home Has Benefits

Many of today’s children and adults are part of a generation that has grown up in restaurants and fast-food eateries. Preparing and eating meals at home is a better choice for many reasons.

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It is usually healthier and tastes better because the cook has control over the ingredients in meals cooked at home.

It helps to control the amounts of food served, or the portion sizes.

It allows for more family time. Teens and children can learn to prepare and serve meals.

It is generally cheaper than eating out.

Meal Planning Saves Time, Money & Stress

Taking the time to plan basic simple meals for the week saves time, money, and stress. In fact, preparing a simple meal at home takes about the same amount of time as driving to a fast-food restaurant or ordering a pizza.

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Learning how to plan menus may save more money on your food budget than any other skill, allowing you to buy other necessities with the money saved. Here are some benefits of having a menu plan.

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It saves trips to the grocery store.

You only buy what you need.

It relieves the stress of wondering what to cook for dinner at the last minute.

No time and energy are wasted frantically searching through the pantry for a certain food.

It provides a better variety of meal choices, and the same foods aren’t served too often.

There is no waiting while something thaws.

Leftovers are used up before they spoil.

Steps to Meal Planning

Making a meal plan is easier than most people think. Although it takes a little time upfront, it can save time in the long run. Once you get used to it, making a weekly meal plan will seem easy. All it takes is a few easy steps.

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Make a food budget and determine how often you will shop, preferably no more than once a week.

Note your family’s schedule, which meals and snacks will be prepared at home or eaten away from home, and how many people will be eating each meal. This allows you to buy the right amount of food.

Write a list of the foods your family likes to eat and keep it taped inside the kitchen cabinet. When you try a new recipe that everyone likes, add it to the list.

Make enough menus for about a two-week cycle. Plan for breakfast, lunch, dinner, snacks, or five to six “mini-meals” per day. Next to each meal, write the ingredients that you need to prepare it.

Inventory the foods you have on hand and what you need to buy. Know what foods are in the refrigerator and freezer, cupboards, cabinets, and pantry. Plan to use these foods in your menus to save money at the store.

Keep a grocery list in the kitchen where you can see it. As you run out of staple food items during the week, add them to the list.

Check grocery store ads for sale items that you can use in your menus.

Write a weekly meal plan. Start with a simple plan that includes your family’s main meal of the day. When you feel comfortable with that, add in one meal at a time until you work up to a weekly plan. It should include all daily meals plus snacks, even those eaten away from home.

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A Simple Meal Plan:

Here is an example of a simple meal plan or menu writing system to help you get started.

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Sunday: Lunch at Grandmother’s House

Monday: Meatless Monday

Tuesday: Dinner in a Crock-Pot

Wednesday: Soup & Sandwich

Thursday: Pasta Night

Friday: From the Grill

Saturday: Leftovers

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The main dish, which is the base around which the rest of the menu is planned, should provide a serving of protein (e.g., lean meat, some beans, or a low-fat dairy product). Choose side dishes that go well with the main dish and contain plenty of raw and cooked vegetables, fruits, and whole grains (e.g., bread, pasta, rice, or cereal). Serve milk and another hot or cold beverage. A dessert, such as fresh fruit, yogurt, or pudding, is optional.

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Include at least one “planned-over” meal per week to use leftover food from another meal.

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Recipes:

When you serve your family members’ favorite foods, you make meals more enjoyable and avoid waste. Most cooks rely on a core of about 10 favorite recipes for family meals. These should be nutritious, tasty, easy to make, and quick to prepare and cook.

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Collect several low-cost, nutritious recipes for main dishes to put in your rotation, and serve them often. Include a variety of lean beef, poultry, and fish and at least one meatless dish. Find recipes for fruits and vegetables that the family likes, even the child who is a picky eater. Assemble the recipes in a recipe file or box, or put them in a loose-leaf notebook.

Other Meal Planning Tips

Arrange your kitchen for easy use. Group equipment and utensils near the area where they are most often used.

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Invest in some appliances (e.g., microwave oven, toaster oven, pressure saucepan, and food processor) that may reduce preparation time or cook foods in less time.

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Try to time foods to finish cooking just at mealtime. Before starting a meal, think about the work to be done and the cooking time for each dish. Usually, it is best to start with the food with the longest cooking time, and then prepare the others while it cooks. However, if all the foods cook in the same amount of time, then start with the one that will hold up best.

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Save clean up time by using cookware in which the foods can be cooked, served, and stored.

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Make meal plans flexible so they can be switched around as needed, such as when you run out of an item, or food is on sale.

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Involve family members as much as possible, because fixing meals can be fun for everyone. Allow your children to help plan and prepare one meal a week. They are more likely to try new foods if they help select and prepare them.

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Post your meal plan on the refrigerator, along with a schedule of family members’ activities that may interfere with meal preparation.

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Plan meals that include a variety of foods so that your family is more likely to obtain all the nutrients needed each day.

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Serve a balance of family favorites and new recipes.

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Vary your cooking methods (e.g., grill, bake, broil, and stir fry).

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Try not to serve the same food twice in the same day.

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Consider cooking with a friend and trading meals.

Squeezed by Rising Food Prices

Small changes in your shopping habits can mean saving money at the grocery store.

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What can YOU do to save?

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Check for tips on this page that can work for you and your family.

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Remember changing habits is hard! Try one or two each week. Soon you'll see some relief in your grocery bills!

Before You Go to the Store...

Make a list. Why? You'll spend less time in the store. For every minute in a supermarket, you spend $2.17, according to the Food Marketing Institute. Also, if you have a list you will make fewer trips to the store and save gas.

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Plan your meals. Look for specials and seasonal foods.

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Where you shop may cost you money. Bulk food stores may not always be a good choice. You may be tempted to buy foods you don't need and can't store properly. Large food packages make it too easy to eat larger portions.

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Use coupons for foods you need. Sometimes coupons tempt you to buy things you don't need.

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Convenience foods can drain your food dollar. You pay for such conveniences as a ready-to-cook chicken breast. If you prepare it yourself, YOU have control over what goes in the food — less fat and salt.

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Looking for the best value? Foods high in fat and sugar, like cookies, chips, doughnuts and soft drinks, have fewer nutrients than nutritious fruits, vegetables, whole grains, low-fat milk and lean meats. Remember, the fiber in fruits and vegetables fills you up and keeps hunger away.

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Buy non-food items like pet food, cleaning supplies and personal care items from discount stores. You pay more for these at the grocery store.

At the Store...

Shop alone. Shopping without kids can help you avoid the nag effect.

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Shop on a full stomach so you are less tempted to buy more.

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Consider store brands. Many taste the same as name brands and are from the same companies as name brands. If you are making a dish where appearance doesn't matter, like using frozen vegetables in a mixed dish, buy a store brand and save money.

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Bigger is not always cheaper, especially if you buy a large-size food package and throw food away. Bring a calculator to compare unit prices. Sales tags often do not recompute unit prices.

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Shop the outer aisles where you find nutritious fruits, vegetables, dairy products and meats. The inside aisles are where you find higher-priced processed foods and snacks.

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Look high, look low. Bargains are usually on the top or bottom shelves — NOT at eye level.

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Track your store‘s loss-leader items. What are loss-leader items? They are low-priced items to get you to the store so you buy other higher priced items. Different sections of the store are featured each week. Stock up on each week‘s loss-leader items, especially things like cereals and juice.

When You get Home...

Store food properly. Food that gets thrown out is money lost. According to a University of Arizona study, households throw away about $600 a year — or 10 $60 fill-ups with gas!

Eating Out...

Eating out costs money and uses extra gas. Preparing food at home allows YOU to control what goes in your food. Food prepared at home can be healthier. If you have children, involve them in the meal planning and preparation to build their kitchen skills.

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If you must eat out, share an entrée. Or choose appetizers, which are smaller portions of food.

Eating at Home...

Portion sizes. Most of us eat larger portions than we need. Serving food on smaller plates and drinks in taller, thinner glasses can help us eat or drink less.

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Eat slowly. Put your fork down between bites. You'll eat less. Try to be the last person who finishes eating!

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Repackage large containers of food into smaller bags and containers. If you must have snacks on hand like cookies, smaller portions help you avoid overindulging.

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Keep healthy foods in sight — like fruits on a bowl in the kitchen or cut-up vegetables in the refrigerator. You and your family are more likely to choose them over unhealthier snack foods.

Preparing Food at Home...

What you don't use, you lose. If, for example, you are preparing broccoli, cut up the stalk and cook it so it is tender. If you use just the broccoli flowerets you are throwing money away.

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Plan leftovers. Got veggies left over from last night's meal? Throw them in tomorrow's omelette or salad or pizza.

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Add meatless meals to your family's menus. Or make a stir-fry with lots of vegetables and whole-grain pasta to fill you up. Don't want to go meatless? Add a smaller amount of meat to your stir-fry.

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Cook once, eat twice. Buy enough ingredients to cook more than one meal and freeze meal-sized portions. Now there's no need to buy frozen dinners!

Before You go to Work, and at Work...

Eat breakfast at home or prepare something to take with you. Food on the road costs more. And sitting in the drive-through lane wastes gas.

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Foods from vending machines are expensive. Bring food from home.

Nourish Life

Nourish is an educational initiative designed to open a meaningful conversation about food, health, and sustainability.

Visit their Youtube channel.

Main SNAP-Ed: Lower Your Food Costs

Plan now, Save later!

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Food costs are on the rise. Lower your food costs by planning before you shop. There are many creative and easy ways to save money at the grocery store.

Watch a few videos below to see some great grocery shopping tips for lowering your food costs and shopping healthy on a budget.

Check out their Youtube Channel.

Tips:

Recipes:

Apple Nachos

Apple nachos are not just for kids. Try this snack at home the next time you are looking for something new and fun.

-Click the PDF icon for the apple nachos  recipe

Purdue University: Meal Planning Tips

Taking time to plan healthy meals can help you stick to a healthy eating style. If you’re new to planning meals, start with one of the tips below and then work up to more.

Map Out Your Meals

Outline meals you plan to eat for the week and use it as a guide. Be sure to list beverages and snacks, too!

Vary Protein Foods

Choose different protein foods throughout the week. If you have chicken one day, try seafood, beans, lean meat or eggs on other days.

Find Balance

If you have veggies, dairy and protein at one meal, include fruit and grains in the next to cover all 5 food groups over the course of a day.

Make a Grocery List

Start by writing down all of the ingredients for the meals you plan to make. Just be sure to cross off items you already have on hand.

Love your Leftovers

Prepare enough of a dish to eat multiple times during the week. Making leftovers part of your plan can save money and time.

Chop Chop Family - Seasoned Newsletter

Kitchen Tips and Tricks:

1. Home Frozen Spinach as Opposed to Commercially Frozen Blocks -

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Stock up on fresh bagged spinach when you can, then put the bag straight into the freezer. You can then use the frozen spinach in smoothies and in many other dishes.

The advantage?

Frozen Spinach leaves don't stick together like frozen spinach blocks do.

2. Longer Banana Life -

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Wrapping the stems of your bananas in plastic wrap will make them last up to five days longer. The plastic helps trap the ethylene gas that bananas naturally produce as they ripen. This "fools" the bananas into ripening more slowly.

3. Avocado Brownout-

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One problem with avocados is that if you use only half, the other half turns brown in the refrigerator. And no one wants to lose half of a delicious (and relatively expensive) avocado.

An easy solution?

Cover the top of the remaining avocado half with a thin lemon slice. The acid in the lemon will keep the avocado from browning, but won't distort its flavor.

How to cook for one or two

Make Less, Store More:

Make a Half or Quarter of Your Favorite Casseroles-

by halving the ingredients or dividing them by four.

Bake in a 9x5-inch loaf pan or a 9-inch pie plate instead of the 13x9-inch dish usually called for in the full recipes. (Beware that cooking time might be a bit less).

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Think Sandwiches-

Multigrain tortillas and whole-wheat pita breads keep well in the refrigerator. Pitas make perfect sandwich pockets, and tortillas are great for quick, easy, filling quesadillas.

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Keep your Pantry Stocked-

with canned foods, like tuna, chickpeas, black beans, white beans, diced tomatoes, and olives. They are very versatile, and will last for years.

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Refrigerate Whole-Wheat Flour, White Flour, Cornmeal, and Other Grains-

which are hard to buy in small amounts. They will last a couple of years.

Make the Freezer your Friend:

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Learn which of your Favorite Foods can be Frozen-

and keep them on hand. Also, freezing leftovers is a great way to ensure a no-work meal in the future. Just be sure to date and label them--and don't let them work their way to the back of the freezer.

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Buy Frozen Ravioli or Tortellini-

and boil only the amount you need. Keep prepared sauces, like bottled marinara or frozen pesto, on hand, too. Just spoon out or defrost the amount you need and return the rest to the fridge or freezer for the next time.

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Embrace Frozen Produce-

Choose packages without added sauces, salt, or sugar. Since they're already chopped up, frozen fruits and vegetables are ready to add to smoothies, soups, and stir-fries. And because they're frozen, there is no rush to use them.

Recipes

Health Promotion and Chronic Disease Prevention

This information is brought to you by the Academy of Nutrition and Dietetics. Visit eatright.org for more information on healthful eating or to find a registered dietitian nutritionist.

Risk factors for many chronic diseases can begin early in life. But evidence shows that making dietary and lifestyle changes may prevent disease progression and premature death.

Chronic Conditions Related To Diet

1. Heart Disease and Stroke

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Heart Disease:

Leading cause of death in the U.S.

for 100+ years and currently accounts for 1 in 3 deaths.

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Stroke: 1 in 18 deaths in the U.S.

3. Cancer

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Claims more lives than heart disease

among people younger than 85 years of age.

Causing Factors: obesity, poor diet, and physical inactivity

Consuming less fat can be effective in reducing risk of breast and ovarian cancers.

Moderate to vigorous exercise results in 30% reduction of colon cancer risk.

2. Obesity

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1 in 3 adults in the U.S. is obese

Obesity in all age, ethnic, and gender groups within the U.S. has reached epidemic proportions.

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16% of 6-19 year olds are obese

based on BMI guidelines for children and adolescents.

4. Osteoporosis

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8% of 20+ year old females in the U.S. are affected

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Bone fracture prevention:

is strongly linked to weight-bearing exercise, and vitamin D and calcium intake.

5. Diabetes

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18+ Million U.S. adults diagnosed with type 2 diabetes in 2008

Diabetes prevalence is projected to reach 33% by 2050.

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12.7% of 12-19 year olds have metabolic syndrome

which predisposes them to risk of Type 2 diabetes in young adulthood and beyond.

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Predictors of Type 2:

Obesity

Family History

High Triglyceride Levels

High Blood Pressure

Low High-Density (HDL) Cholesterol

Recommended Physical Activity:

60 minutes/day for kids

150 minutes/week for adults

Optimal Health:

includes physical activity and an overall healthy diet. Registered dietitian nutritionists are uniquely qualified to provide nutrition education and interventions that promote a healthy lifestyle. ​

Stay at Home Tips: Cooking with Kids

Cooking with Kids

These can be challenging times for families that are home with their children all day. Mealtimes are an opportunity to provide active learning and conversation for you and your family. A wonderful way to get kids excited about both learning and nutrition is getting them involved in the meal-making process.

Start with basic food safety:

Wash hands with soap and water before and after touching food (and before you eat) and wash food prep surfaces. Have young children count to 20 while washing to practice with numbers.

Keep long hair pulled back and sleeves rolled up.

Don’t let children lick their fingers or put their hands in their mouths, or lick utensils and put them back into the food you are cooking.

Get your kids excited about cooking:

Show your kids your grocery store’s website and have them help pick out ingredients – maybe something they haven’t tried before like a new fruit or vegetable. If they can, have them write out the shopping list.

Help them choose a recipe from your cookbooks or search online, using ingredients you have or know you can purchase.

While you can focus on healthy meals, let them also select a fun snack to make like popcorn balls or cookies you can bake together.

Assign tasks based on children’s age:

See this article for age-appropriate kitchen tasks for kids. For younger kids, some of these tasks can double as learning for school, if age appropriate.

Math: If you halve or double a recipe, have your child calculate the changes to the amounts. Talk about fractions using recipe cups and have them count ingredients like eggs.

Science: Use the internet to look up how baking powder and baking soda work, or what’s happening when marshmallows turn golden-brown in the oven.

Literacy: Have your child read the recipe and instructions aloud and follow each step to the final food. This helps improve reading comprehension and expand vocabulary.

Enjoy family meals:

Plan to eat your meals as a family, whether that is breakfast, lunch or dinner.

Teach your child how to set the table.

Have your child help you put food into serving dishes.

Turn off the TV, put away devices, and sit together for a meal.

Make it fun! Let the kids choose a theme for dinner or set up a picnic in the family room.

Use meal time to talk about the day, remember fun family times and plan for new activities you’d like to do in the future. Enjoy each other!

Nutrition and Oral Health: The Root Of It All

This information is from the Academy of Nutrition and Dietetics. Visit eatright.org for more information on healthful eating or to find a registered dietitian nutritionist.

Registered dietitians at the Academy of Nutrition and Dietetics recognize a link between mouth health and nutrition. Oral infectious diseases, as well as acute, chronic and terminal illnesses with oral symptoms can impact not only our ability to consume food properly, but also our health and nutrition status.

For Many, An Annual Dental Exam is a Luxury:

Top ten states with the highest % of dental visits:

72% on average have health insurance

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Bottom ten states with the lowest % of dental visits:

56% on average have health insurance​

Oral Health Issues in Older Adults (65+ Years):

1/3 have untreated dental issues

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40% have periodontal (gum) disease

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2x more likely to be toothless if living in poverty

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25% have no natural teeth and instead use dentures or implants

The Don'ts for Oral Health:

DON'T regularly sip on sugar-sweetened or carbonated drinks.

DON'T overly consume sticky foods or slow-dissolving candies.

DON'T frequently eat desserts or other sugary foods.

The Do's for Oral Health:

DO maintain a healthy diet of fruits and vegetables, lean protein, low-fat dairy products, and whole grains that provide essential nutrients.

DO practice good oral hygiene (i.e. brushing your teeth with fluoridated toothpaste twice a day; drinking fluoridated water; and seeking regular oral health care).

Oral Health Care and Nutrition is about Education. But the collaboration between patients, dentists, and registered dietitians can prevent and alleviate a lot of common dental problems - and offer better health to boot!

Kid-Friendly Kitchen Tasks For Every Age

Help your kids start young and master simple cooking tasks before moving on to more complex skills. Use these age-appropriate ideas to keep your kids excited, safe and well-educated in the kitchen!

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This infographic is from the Academy of Nutrition and Dietetics. Visit eatright.org for more information on healthful eating or to find a registered dietitian nutritionist.

Age-Appropriate Kitchen Tasks:

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3-5 Years Old

Children at this age love to help in the kitchen, but be sure to supervise them closely.

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Use cookie cutters

Rinse produce in a large bowl filled with water

Clear tabletops

Mix simple ingredients

Use a pastry brush to oil bread, vegetables, and other foods.

Use a plastic knife to cut soft fruit or vegetables on a cutting board

Use pieces of fruit to craft funny fruit faces

6-7 Years Old

Kids can start to handle more complex kitchen tasks as their fine motor skills further develop around this age range.

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Crack eggs into a bowl

Use a vegetable peeler

De-seed peppers and tomatoes

Shuck and rinse corn

Use blunt scissors to cut green onions, parsley, and other herbs

Stir and prepare instant pudding

Prepare lettuce for a salad

8-9 Years Old

Skills and abilities within this age range tend to vary. Tailor cooking tasks to the child's maturity level.

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Rinse and clean vegetables

Use a can opener

Beat eggs

Measure and mix dry ingredients

Use a food thermometer

Juice citrus fruits

Pound chicken on a cutting board

10-12 Years Old

Help preteens feel independent in the kitchen by providing them with more responsibilities (but still keep an eye on them).

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Boil pasta and vegetables

Simmer ingredients on the stovetop

Follow a simple step-by-step recipe

Slice and chop vegetables

Bake and microwave fruits

Don't Forget Food Safety Basics:

Clean all countertops and kitchen surfaces before cooking.

Pull back long hair.

Wash hands in warm, soapy water before and after handling food. (Helpful Tip: To ensure all germs are killed, wash hands for at least 20 seconds or as long as it takes to sing "Happy Birthday" twice).

Never taste food until it is done cooking.

Always cook with adult supervision.

Always use clean utensils.

When kids help out in the kitchen, they not only have fun, but also learn cooking skills, food safety basics, and proper nutrition. Plus, they can further develop math, reading, science, and fine motor skills - all while spending time together as a family.

Healthy Meals - ONIE Project

The Oklahoma Nutrition Information and Education (ONIE) project is housed at the University of Oklahoma Health Sciences Center's College of Public Health, Department of Health Promotion Sciences. The project is funded by the USDA through the Oklahoma Department of Human Services. ONIE aims to improve the health of Oklahoma families by offering various nutrition and physical activity information and education materials throughout the state. ONIE is a non-profit organization created to support and strengthen the nutrition of Oklahomans. For more information please visit www.onieproject.org

Recipe Videos Available in English and Spanish

10 tips for consuming more fruits and vegetables

*Bilingual

Whole Grains Council

This is a great source for finding whole grain rich recipes such as:

Three Sisters Wild Rice Salad

Ingredients:

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2 ears corn, kernels removed from cob

2 1/2 cups diced butternut squash

2 tablespoons olive oil, divided

1/4 teaspoon salt, plus more for taste

3/4 teaspoon chili powder

1 cup wild rice

1 15-ounce can black beans , drained and rinsed

Juice of 1 lime

4 ounces queso fresco, crumbled or diced

Pepper for taste

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Instructions:

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Preheat oven to 425°F. Toss the corn kernels and butternut squash with 1 tablespoon of the olive oil, along with the salt and chili powder. Spread the seasoned veggies in a thin layer over a parchment-lined baking sheet and bake for 25-35 minutes, until golden, tossing halfway through.

While the veggies are baking, cook wild rice according to package instructions, then drain oﬀ any excess water.

In a large bowl, combine the cooked wild rice with the roasted corn and squash. Add the black beans, pepper, lime juice, and queso fresco, along with the remaining 1 tablespoon olive oil. Taste and adjust seasoning (salt and pepper) if necessary.

Divide into 4 portions, and serve warm or chilled.

Total time: 1 hr 30 min

Yield: 4 servings

Serving Size: 1/4 of the recipe

Best Pumpkin Pie Ever

Ingredients:

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For the Whole Grain Pie Crust

1 cup of white whole wheat flour

1/4 tsp baking powder

1/4 tsp salt

3 TBS cold unsalted butter

3 TBS canola oil

2 TBS orange juice (optional)

2 to 4 TBS ice water

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For the Pumpkin Filling

2 large eggs, separated

2/3 cup milk

1 can pumpkin puree (not pie mix!), about 15 oz.

1 tsp ground ginger

1/2 tsp cloves

3/4 tsp ground cinnamon

1/2 tsp salt

1/2 cup sugar

Total time: 1 hr 30 min

Yield: 8 pieces of pie

Serving Size: 1 piece

Instructions:

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To make the Crust:

Preheat oven to 425°F. Mix dry ingredients in a large bowl.

Cut the butter in small cubes, then work it into the dry ingredients using a pastry blender or a fork, until the dough is crumbly and butter pieces are smaller than peas. Add the canola oil (or simply use all butter — 6 TBS in all).

Sprinkle the OJ over the dough and mix lightly by hand. Add ice water a little at a time, mixing lightly by hand until the dough hangs together when you grab a handful.

Wet your countertop, and lay out a big square of wax paper. Plunk the ball of dough on the wax paper, squish it a little, and top with a second square of wax paper, then roll out until it’s big enough to ﬁt in an 8-9” pie pan.

Remove the top piece of wax paper. Turn dough upside down, holding the remaining wax paper, and ﬁt the dough into the pan. Then remove the remaining wax paper.

Turn any overlapping bits of dough under the edges, and crimp with your ﬁngers or with a fork, to make a nice edge. There is no “right” way. Be creative.

Poke holes all over the bottom of the crust with your fork, so the bottom won’t puﬀ up during baking. Then bake for about 10 minutes, until crust is golden brown. You can make the crust the night before, if you’d like.

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To make the Filling and Finish the Pie:

Preheat oven to 325°F. Cover edge of crust with tin foil, so it won’t overcook.

Separate eggs, with the yolks going into a large bowl and the whites into your mixer bowl.

Combine sugar and spices (last ﬁve ingredients) together in a small bowl.

Beat egg whites until soft peaks form.

Combine milk and pumpkin with the egg yolks. Add sugar-spice mix, and mix well.

Fold in egg whites. (That means to mix by turning over spoonfuls, as gently as possible, so all the ﬂuﬃness of the egg whites isn’t lost.)

Pour into pie shell, and bake for about 40 minutes, until a knife comes out clean. Serve as is, or with a dollop of whipped cream.

Einkorn Mac and Cheese

Ingredients:

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12 oz. whole grain einkorn penne or rigatoni

2 tbsp. butter

2 tbsp. flour

1 1/4 cup warm milk

4-5 fresh sage leaves (optional)

Salt and pepper for taste

4-5 thin slices of ham, chopped in small squares

1/2 cup grated sharp cheddar cheese

​

Total time: 50 min

Yield: 4 servings

Instructions:

​

Preheat oven to 375°F.

Bring 4 quarts of water to a rolling boil, add 1 tbsp. sea salt if desired, and cook the pasta for 12 minutes. Drain and return to the pot.

While the pasta is cooking, melt butter in a heavy saucepan with fresh sage leaves and let simmer for 3 minutes to ﬂavor the butter. Do not brown the butter. Remove the leaves.

Stir in ﬂour and whisk energetically, cooking for 2 minutes until the mixture bubbles.

Add hot milk, a few tablespoons at time, while you whisk and continue to simmer on medium heat. Lower the heat and continue to stir, cooking for a few more minutes until the sauce is thick and smooth.

Stir the cheese sauce in the pan with the drained, cooked pasta. Mix well with a wooden spoon.

Add half of the grated cheese and ham and mix gently. Pour mixture into a greased casserole or individual ramekins and then top with the rest of the grated cheese.

Bake for 30 minutes for large casseroles and 15-20 minutes for individual servings.

Notes:  Before baking, you may also freeze portions in oven-proof dishes and bake frozen for a convenient snack or meal; just add ﬁve minutes to the cooking time. You can also stir in steamed green beans, broccoli or peas for a little bit of green, but we feel vegetables go better on the side.

Tips for Picky Eaters

Phrases that Help & Hinder

What we say may have an impact on the way a child perceives food. Try using phrases that focus on the child's hunger cues & the sensory quality of the food.

10 Tips for Kids to Eat More Fruits and Vegetables

Oregon State - Food Hero

Recipes to try:

Baked Apple Chips

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2 Large apples

Cinnamon (Optional)

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Directions:

Rinse apples and cut crosswise into thin lines. Cut out the core if desired.

Arrange slices in a single layer on baking sheets. Sprinkle lightly with cinnamon if desired.

Bake at 200 degrees F for about 1 hour. Turn slices over. Continue baking until dry with no moisture in the center, 1 hour or more depending on thickness.

Remove from oven and cool. Store in an air-tight container for up to a year.

​

Prep time: 10 mins

Cooking time: 2 hours

Makes: 2 cups

Parmesan Roasted Potatoes

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3 cups potatoes cut in 1 inches - pieces

2 teaspoons oil

1/4 teaspoon each salt and pepper

1/2 cup of parmesan cheese, shredded or grated

​

Directions:

Preheat oven to 400 degrees.

In a large bowl, toss potatoes with oil, salt and pepper.

Place potatoes in a single layer on a large baking sheet.

Roast 25 minutes; sprinkle with cheese, roast 5 to 10 minutes more, Serve warm.

Refrigerate leftovers within 2 hours.

​

Prep time: 10 mins

Cooking time: 30 mins

Makes: 3 cups

Chicken Enchilada Soup

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2 teaspoons oil

1 cup chopped onion (about 1 medium)

2 cloves garlic, minced, or 1/2 teaspoon garlic powder

1 teaspoon ground cumin

1 can (16 ounces) navy beans

1 can (28 ounces) diced  tomatoes

2 cans (14.5 ounces each) fat-free chicken broth

1 can (8 ounces) tomato sauce

2 cans (4 ounces each) chopped green chilies

2 teaspoons dried oregano

2 cups chopped cooked chicken

1⁄2 cup chopped fresh cilantro

1 cup shredded cheese

10 thin corn tortillas

​

Directions:

Heat oil in a large pot. Add onion, garlic, and cumin, and sauté until onion is softened but not browned.

Drain and rinse beans. Add drained beans, tomatoes with liquid, and chicken broth. Heat to a boil. Reduce heat

Stir in tomato sauce, chilies, oregano, and chicken. Simmer 15 minutes.

When ready to serve, stir in cilantro and 1 cup cheese until melted. Serve tortilla strips on the side as soup toppings.

Refrigerate leftovers within 2 hours.

Prep time: 10 minutes

Cooking time: 30 minutes

Makes: 12 cups

**Recipes also available in Spanish

The mission of the food literacy center is to inspire kids to eat their vegetables. They work towards inspiring children in low-income elementary schools cooking, nutrition, gardening, and active play in order to improve their health, the environment, and economy.

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The center has successfully reached 16 schools this year through their after school program and they plan to reach many more in the future.

​

They have their own curriculum consisting of lessons regarding food literacy and hands-on cooking with kids! They have 12 lessons available on their site as well as videos demonstrating each lesson.

​

Each lesson is broken down by:

Supply List

Printable Recipe

Lesson Plan

Activity Worksheet

Skills Set lesson

Healthy Snack Ideas: Protein Edition

*Bilingual

Feeding America & Vouchers for Veggies

Stocking a Healthy Pantry and Fridge

With the evolving impact of COVID-19 many are preparing to stay at home for extended periods of time. Below are tips for stocking a healthy pantry. (Some foods may be difficult to find and some foods may be too expensive. But do the best you can with what you can get).

PROTEIN

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Stock up on lean proteins, such as canned light tuna, salmon or white meat chicken (salt-free), packed in water.

Try frozen chicken breast or frozen ready-to-cook fish fillets.

Choose dried or low sodium or no salt added canned beans. Draining and rinsing canned beans can also help cut down on salt.

Include nuts, seeds and nut butters, like peanut butter or almond butter. Store them in the fridge to help them last longer.

2.  FRUITS AND VEGETABLES

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Choose sturdy fresh fruits and vegetables, such as celery, broccoli, cauliflower, brussel sprouts, onions, sweet potatoes, beets, squash, oranges and apples.

Choose frozen or low-sodium or no- added salt canned vegetables. Drain and rinse canned vegetables to further cut down on the salt.

Choose frozen or canned fruit that is packed in 100% juice or water.

Canned tomatoes are a great base for soups and sauces. Choose low-sodium or no-added salt varieties and add your own herbs and spices.

4.  GRAINS

​

Stock up on dried whole grains, such as whole wheat pasta, quinoa, brown or wild rice and oatmeal.

5.  STAPLES

​

Ditch the salt shaker and stock up on dried herbs and spices to add flavor to meals.

3.  DAIRY / MILK ALTERNATIVES

​

Choose shelf-stable plain, low fat or skim milk. These can be boxed or powdered.

Choose shelf-stable unsweetened non- dairy alternatives, like soy milk, almond milk, or oat milk.

6.  OTHER TIPS

​

Many shelf-stable foods are high in added sugar and salt (sodium). Check food labels. Compare products and choose ones that have lower amounts of sodium or added sugar on the Nutrition Facts label.

Many frozen and boxed meals are high in salt. Look for varieties that are less than 480 mg of sodium per serving.

Always be sure to practice good food safety. Wash your hands with soap and water, clean cooking surfaces and utensils and rinse produce with water.

Tips for Stocking and Eating Fruits and Vegetables

We must all be prepared to stay at home for extended periods of time to prevent the spread of COVID-19. This means less frequent trips to the grocery store. But try to make sure you are getting enough fruits and vegetables every day to support a healthy diet. Here are tips to help maintain a balanced diet.

GO FOR FROZEN

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If you are concerned about the shelf life of fresh fruits and veggies, choose frozen varieties—they are convenient, nutritious and often cheap. Frozen fruits and veggies are picked and frozen at the peak of ripeness to preserve their flavor and nutrients.They can last for several months in the freezer.

Watch out for added sugar and salt. Choose frozen fruit with no added sugar. Look for frozen vegetables without added salt or look for products that are labeled low sodium.

Be careful with products that have seasonings or sauces. These can pack a lot of extra salt. Instead, season them yourself with herbs and spices.

2.  CHOOSE CANNED

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Choose canned vegetables. Look for varieties that have “low-sodium,” “reduced-sodium,” or “no-salt-added” on the label. Drain and rinse canned veggies to cut down on the salt even more.

Choose canned fruit. Watch out for added sugar and choose varieties that say "packed in its own juices," "packed in 100% juice," "unsweetened" or "no added sugar" on the label.

If you choose fruit packed in syrup, choose products that are packed in light syrup and look for options with that have the lowest amount of added sugar on the Nutrition Facts label.

3.  MAKING THE MOST OF FRESH

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Choose sturdy fruits and vegetables that last a long time, such as celery, broccoli, cauliflower, onions, potatoes, oranges and apples.

You can also buy fresh fruits and veggies and freeze them yourself. The best vegetables to freeze are those that do not contain a lot of water, such as corn, broccoli, cauliflower, carrots, green beans and winter greens. Drop them in boiling water for 2-3 minutes before freezing to help preserve them.

You can also freeze fruits. Peeled bananas from the freezer make a great starter for smoothies. Frozen grapes are a healthy treat.

4.  OTHER TIPS

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Whether fresh, frozen or canned, make half of your plate fruits and vegetables.

Mix it up, and try to include a colorful variety of fruits & veggies in your meals every day.

Chop Chop Family - Kids Club Newsletter

Are you home from school right now? This is the perfect time to learn to cook—or, if you already know how to cook, to master some skills. Plus, if you can make a meal or two, you’ll be helping your family in such an important way (and your adults will be so happy). You might not be shopping much, so the trick will be using what you’ve already got at home. Here are some ideas.

Try this Recipe - Cuban Black Bean Soup

Rich in flavor and soft in texture, black beans are perfect for soup. Black bean soup takes well to the classic Latin American flavors of cumin, chili powder, cilantro, and lime—add more or less of any of these, depending on what you have and like.

Adult supervision needed. Takes 30 min hands-on time. Total time is 2 hours 30 min. Makes up to 10 cups of soup.

Kitchen Gear

Cutting board

Sharp knife (adult needed)

Measuring spoons

Colander or strainer

Measuring cups

Large, heavy-bottomed pot

Wooden spoon or heatproof spatula

Pot holders

Ingredients

2 tablespoons vegetable or olive oil

2 large onions, peeled and chopped

2 carrots, scrubbed or peeled and chopped

2 celery stalks, chopped

4 garlic cloves, peeled and minced or chopped

11/2 teaspoons dried oregano

1 teaspoon ground cumin

1 teaspoon chili powder

1 teaspoon cayenne pepper (if you like spicy)

3 (15-ounce) cans black beans, drained and rinsed (or 5 cups cooked beans)

8 cups low-sodium chicken or vegetable broth

2 tablespoons fresh lime juice or red wine vinegar

2 tablespoons chopped fresh cilantro leaves, for garnish (if you like)

1⁄4 cup plain yogurt, for garnish (if you like)

Instructions

Wash your hands with soap and water, then gather all your equipment and ingredients and put them on the counter.

Put the pot on the stove and turn the heat to medium. Add the oil. When the oil is hot, add the onions, carrots, celery, garlic, oregano, and spices and cook until tender, 10 to 15 minutes.

Add the beans and broth, raise the heat to high, and bring to a boil. Lower the heat to low and cook, partially covered (with the lid open a bit to let the steam out), for 2 hours, stirring frequently. (If at any point the soup seems too thick and is starting to look like mud, add up to 2 cups more broth or water.)

Stir in the lime juice or vinegar and taste the soup. Does it need anything to boost the flavor? More spices? Another squeeze of lime juice or splash of vinegar? A grinding of black pepper? A pinch of salt? Add whatever you think

it needs. Serve right away, garnished with cilantro and yogurt, if you like, or cover and refrigerate up to 3 days.

Leftovers - Too much soup?

Many soups (especially bean- and vegetable-rich ones) freeze well. Label resealable plas- tic bags and then fill them with the cooled soup. Press out all the air and seal. Lay them flat on a baking sheet in the freezer until they’re frozen solid. After that, you can store them stacked up in the freezer or lined up side by side until you’re ready to thaw and reheat them.

Do you have black beans at home? Try these recipes out!

Is Coronavirus a concern with takeout?

CDC, FDA and USDA are not aware of any reports at this time that suggest COVID-19 can be transmitted by food or food packaging. Current evidence shows the biggest risk of transmission of COVID-19 is being around individuals who are symptomatic (and to a lesser extent, infected but not showing symptoms.) Food businesses should be following employee health policies and health department recommendations to keep these individuals home. For more information, visit: www.cdc.gov/coronavirus/2019-ncov

What are the risks of takeout or drive-thru food?

What are the risks of food delivered to home?

Can I get COVID-19 from touching food or packaging exposed to coronavirus?

There is no current indication that takeout or drive-thru meals will increase illness.

This option is a good risk management choice, especially for high risk and elderly groups because it helps maintain social distancing and reduces the number of touch points.

Similar to takeout, food delivery helps maintain social distancing and reduces the number of touch points between preparation and serving of food.

Many delivery programs have also instituted no touch/no interaction options, which further reduces risk.

The risk of transfer of viruses is very low, based on current research.

To further minimize risk, handling food packaging should be followed by hand washing and/or using hand sanitizer.

What happens in your body if you do ingest coronavirus through food?

Coronaviruses are generally thought to be spread from person-to-person through respiratory droplets. It may be possible for a person to get COVID-19 by touching a contaminated surface or object and then touching their mouth, eyes, or nose, but this is not thought to be the major way the virus is transmitted.

Currently, there is no evidence to support transmission of the virus directly by eating food that might inadvertently contain virus.

In commercial food production, processing, and preparation, there are many best practices that are routinely followed as per federal, state, and local regulations. These are all designed to prevent foods from becoming contaminated with microbes from the environment, including viruses.

The best thing a consumer can do is to continue using good food safety practices before preparing or eating food, like always washing your hands with soap and water for 20 seconds after using the restroom, and after blowing your nose, coughing, or sneezing.

Current evidence suggests that novel coronavirus may remain viable for hours or days on a variety of surfaces. Cleaning followed by disinfection is recommended by the CDC as a best practice measure for prevention of COVID-19 and other viral respiratory illnesses in households and community settings.

For more information, visit: www.cdc.gov/coronavirus/2019-ncov

Cleaning cloth bags -

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Wash in warm water with normal laundry detergent.

Dry on the warmest setting possible.

See CDC guidelines on laundry go.ncsu.edu/cdclaundry

It is always a good practice to clean and disinfect shopping bags after each use, and to pay extra attention to bags used to carry raw animal products.

Diluting bleach -

Follow manufacturer›s label instructions for application and proper ventilation.

Prepare a bleach solution by mixing:
• 5 tablespoons (1/3 cup) bleach per gallon of water OR • 4 teaspoons bleach per quart of water

Use containers of bleach that have been open no longer than 30 days, as bleach can break down over time.

Cleaning and disinfecting plastic and nylon bags -

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Clean inside and outside of the bag with soapy water and rinse.

Spray or wipe down the bags inside and out with diluted bleach solution (see below) or recommended disinfectant.

Allow bags to air dry completely before storing and using.

CDC recommends diluted household bleach solutions, alcohol solutions with at least 70% alcohol, and compounds on the EPA- recommended list, found here: go.ncsu.edu/epacovid-19

Is it safe to eat fresh fruits and vegetables during COVID-19

The Centers for Disease Control has said that there's currently no evidence of COVID-19 spreading from food. Keeping food safe during COVID-19 is like before. Go to www.cdc.gov/foodsafety/ for more info.

Follow these four steps:

Wash your hands for 20 seconds (the time it takes to sing the ABCs song) with soap and water before and after handling food. Wash counters often. Rinse fruits and veggies with running water.

Keep raw meat, poultry and fish away from fruits and veggies while shopping and in the fridge. Use separate cutting boards for fruits and veggies and raw meat, poultry, and fish.

Use a food thermometer to make sure your food is cooked to a safe temperature. If you’re worried about eating raw veggies, steam, boil, roast or sauté them! You can also buy packaged fresh veggies, like baby carrots or sugar snap peas or fruit you can peel, like oranges, bananas, and melons.

Refrigerate perishable foods right away and keep your refrigerator at 40° F or below.

Healthy Youba - Peanut Butter Roll

Snack Recipe Demo !

EatFresh.org

EatFresh offers a multitude of resources such as Healthy Recipes, Meal Plans, a Discovery List of a Variety of Foods, an Ask a Dietitian Feature where you can ask questions and view past answers by topic, Healthy Lifestyle tips, and Local Food Resources based on the county you live in. This includes farmer's markets, food banks, and government agencies.

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Try having your children help with making their own healthy snack! For an easy, no-baking required recipe that can be easily modified, try Honey Milk Balls.

Recipe Options

Healthy Lifestyle

Learn new ways on how to keep you and your family healthy through a balanced diet of fresh, delicious whole foods.

Explore other specific healthy tips based on the topics you're interested in such as:

Feeding Children

Eat Healthy And Your Kids Will Follow Your Lead

They learn from watching you! Eat your daily recommended amount of fruits, vegetables, and whole grains. They will too!

Teach them to take small amounts of food at first. Tell them they can get more if they are still hungry.

Kids are more likely to enjoy a food when they choose it. It also helps them learn to be independent.

Beverages

Build Drinking Water Into Your Routine

Take your water on the go with a reusable water bottle.

Replace one sugary drink with a glass of water each day.

Enjoy your beverage. Infuse your water with pieces of fruit and/or veggies.

Try it yourself with these Infused Water Recipes​ !

Facts about Canned Foods

Relying more on canned foods, which come pre-cleaned, chopped and cooked, and easily portioned, can help you quickly assemble delicious and nutritious meals. But as evidenced by a recent consumer survey*, Americans are unsure of the benefits canned foods bring to the table.

​

*Canned Food Alliance telephone survey (landline and mobile numbers) of 1,007 American adults by CARAVAN® Survey, April 4-7, 2013. Margin of error +/- 3.1%

Consider these 5 key facts about canned foods …

Canned Food Offers Sound Nutrition to Help Americans Achieve Nutrient Needs Canned food is filled with important nutrients, including fiber, protein, and vitamins and minerals essential for a healthy diet. Yet less than half (42%) of Americans surveyed realize the nutrients in canned food count toward meeting the U.S. Department of Agriculture’s (USDA) dietary recommendations.

Canned Food Offers Comparable Nutrition to Fresh and Frozen Research shows canned foods offer comparable nutrients to their fresh or frozen counterparts. They are also rated highly when it comes to prep time, cutting down on waste, and taste! Additional research demonstrates that recipes prepared with canned ingredients rated the same or better in terms of taste and nutrition compared to those using fresh or frozen ingredients.

You Can Enjoy Canned Foods While Watching Sodium Intake Canned food contributes less than 1% of the sodium in consumers’ diets and there are more no-salt-added, low- and reduced-sodium options on grocery shelves than ever before. A quick drain and rinse can further reduce the sodium content by 41%.

Canned Foods are Minimally Processed Canned foods are considered minimally processed foods. After being cleaned, peeled, chopped and trimmed, as necessary, foods are cooked in the can to lock in nutrients and flavor.

Steel Cans are Among the Safest Forms of Food Packaging Steel cans are strong, tamper-resistant and feature an airtight seal to help guard against foodborne illness and contamination. In addition, steel cans are the most recycled food package.

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Canned Foods Help Close Nutrient Gaps
The typical American diet falls short of several key nutrients. But there is good news! Canned foods offer a convenient, cost-effective path to better nutrition.

How to Reduce Sodium

You might be getting more sodium than you need, even if you never pick up the salt shaker.

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That’s because more than 70 percent of the sodium we eat comes from packaged and restaurant foods.  That can make it hard to control how much sodium you eat, because it’s added to your food before you buy it.

I know that too much sodium hurts my health. What can I do to cut back?

​

At the store/while shopping for food:

Choose packaged and prepared foods carefully. Compare labels and choose the product with the lowest amount of sodium (per serving) you can find in your store. You might be surprised that different brands of the same food can have different sodium levels.

Pick fresh and frozen poultry that hasn’t been injected with a sodium solution. Check the fine print on the packaging for terms like “broth,” “saline” or “sodium solution.” Sodium levels in unseasoned fresh meats are around 100 milligrams (mg) or less per 4-ounce serving.

Select condiments with care. For example, soy sauce, bottled salad dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives and relish can be sky-high in sodium. Look for a reduced- or lower-sodium version.

Opt for canned vegetables labeled “no salt added” and frozen vegetables without salty sauces. When they’re added to a casserole, soup or other mixed dish, there are so many other ingredients involved that you won’t miss the salt.

Look for products with the American Heart Association’s Heart-Check mark to find foods that can be part of an overall healthy dietary pattern.

When preparing food:

Use onions, garlic, herbs, spices, citrus juices and vinegars in place of some or all of the salt to add flavor. Our recipes and tips can help!

Drain and rinse canned beans (like chickpeas, kidney beans, etc.) and vegetables. You’ll cut the sodium by up to 40 percent.

Combine lower-sodium versions of food with regular versions. If you don’t like the taste of lower-sodium foods right now, try combining them in equal parts with a regular version of the same food. You’ll get less salt and probably won’t notice much difference in taste. This works especially well for broths, soups and tomato-based pasta sauces.

Cook pasta, rice and hot cereal without salt. You’re likely going to add other flavorful ingredients, so you won’t miss the salt.

Cook by grilling, braising, roasting, searing and sautéing to bring out natural flavors. This will reduce the need to add salt.

Incorporate foods with potassium like sweet potatoes, potatoes, greens, tomatoes and lower-sodium tomato sauce, white beans, kidney beans, nonfat yogurt, oranges, bananas and cantaloupe. Potassium helps counter the effects of sodium and may help lower your blood pressure.

At restaurants:

Tell them how you like it. Ask for your dish to be made without extra salt.

Taste your food before adding salt. If you think it needs a boost of flavor, add freshly ground black pepper or a squeeze of fresh lemon or lime and test it again before adding salt. Lemon and pepper are especially good on fish, chicken and vegetables.

Watch out for these food words: pickled, brined, barbecued, cured, smoked, broth, au jus, soy sauce, miso or teriyaki sauce. These tend to be high in sodium. Foods that are steamed, baked, grilled, poached or roasted may have less sodium.

Control portion sizes. When you cut calories, you usually cut the sodium too. Ask if smaller portions are available, share the meal with a friend or ask for a to-go box when you order and place half the meal in the box to eat later.

​

Ask about the sodium content of the menu items. Chain restaurants with 20 or more locations must provide nutrition information, including sodium content, to customers upon request.

Where can I find more information about eating less salt?

​

If you’re hungry for more, check out cookbooks from the American Heart Association. You’ll learn how to monitor the sodium you eat, reduce the high-sodium products in your kitchen, read and understand food labels, know which popular foods are salt traps, keep sodium in check while eating out and plan lower-sodium weekly menus without sacrificing taste.

Choosemyplate.gov

Dear families and all,

The Coronavirius (COVID-19) outbreak and related school closures has put an unprecedented stress on our families and communities. At the Center for Healthy Communities (CHC) at Chico State, we’d like to share some wellness resources that you may like to use at home.

​

Here are some activities parents and kids can do together at home:

Brainstorm or research foods that are grown in California, draw a food product in each category of MyPlate!

MyPlate Activity sheet

Review components of a healthy breakfast:

Carbohydrates

Protein

Healthy fats

These are all considered Macronutrients.

Evaluate and have your children create breakfast menus with a food item from each category!

Challenge your children to find some of the different components included on a Nutrition Facts Label of a food item that you have at home (e.g., cereal box, snack wrapper, juice drink bottle, etc) such as the:

Servings per container

Sugar

Dietary Fiber

Calories

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For a more stimulating task, have them calculate the number of calories per container:

multiply the calories per serving by total servings per container.

Learning Easy Food Labels Facts Worksheet

Need to cut the grocery bill during this insecure time? Here are some resources to get you started:

10 Tips: Eating Better on a Budget

Healthy Eating on a Budget​

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5 maneras de hacer que tus hijos prueben (¡y amen!) Nuevas verduras

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5 maneras de hacer que tus hijos prueben (¡y amen!) Nuevas verduras

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Free!

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Veggies are part of a healthy diet, but getting kids to eat (and enjoy) them can be a struggle. We put together 5 ways to get kids interested in and try new veggies. Don't worry, we built in some fun along the way!

1. It's all about exposure.

Kids can be picky, so don't be surprised if they are quick to say "no thanks" to veggies. Keep trying! You are doing a great job!

A good rule of thumb for young kids is to serve them 1 tablespoon of veggies per year of age. For example, a 3-year-old would get 3 tablespoons of shredded carrots. This seems like a tiny portion, but it helps them explore new foods without getting overwhelmed. They can always have seconds if they finish the first few bites!

2. Show them how much you love your favorite veggies.

Kids are more likely to try veggies when they see you eating them.

You are your child's biggest role model, and they are more likely to eat what they see you eat.

3. Add veggies to their favorite foods.

Does your child love mac and cheese? Why not add some small bits of broccoli or cauliflower? We recommend chopping or shredding veggies and adding them into sauces or stirring into their favorite dishes. If you have a picky eater, you can choose veggies that are the same color as their favorite food. We call this technique the "sneaky chef."

4. Share the adventure.

Exploring new foods together can be a fun way to get kids to eat veggies and make memories. Let kids choose what veggie they want to try. They can also help you cook. Kids are more likely to try the new food if they are invested in the process.

5. Have some fun.

Trying new veggies doesn't have to be serious business. Create new memories while playing with your food. Here are some ideas to get you started!

Veggie Art: Cut carrots, cucumbers, or zucchini into fun shapes like hearts, stars, or flowers! Our fresh veggie flowers are a hands-on way to get your kids excited to eat their veggie flower creations. You can also make veggie "funny faces" or "rainbows"

Make your own veggie skewers: Have your kids make their own veggie skewer! Choose different veggies like cucumber, cherry tomatoes, broccoli, cauliflower, or bell peppers so that they have different colors and flavors to choose from. Ask them to make their own pattern. These can be grilled or eaten raw with a dip! Pro tip: try our Homemade Ranch Dip for a healthy kid-friendly option!

Tic-tac-veggie-toe: Use celery or carrot sticks to form a tic-tac-toe grid. Make game pieces out of chopped veggies.

All aboard the veggie train: Our "veggie train" is a fun and creative way to serve a variety of vegetables.

Guess the veggie: Fill a bowl with water and add different veggies. Have your child close their eyes and take a bite of the vegetable. What is it?

Good luck and happy veggie exploring. Don't forget to give peas a chance!

Let us know what new veggies you try at home by leaving a comment below, we're all ears (of corn)!

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5 Ways to Get Your Kids to Try (and Love!) New Veggies

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Veggies are part of a healthy diet, but getting kids to eat (and enjoy) them can be a struggle. We put together 5 ways to get kids interested in and try new veggies. Don't worry, we built in some fun along the way!

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The infant formula shortage might impact you or someone you love.

While it might be tempting to make formula at home, this is not recommended by pediatricians. Homemade formula may not be safe or meet your baby's nutritional needs.

For more resources visit: cdph.ca.gov/formula

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Simple crafts and play for kids! /  ¡Manualidades sencillas y juegos para niños!

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Simple crafts and play for kids! /  ¡Manualidades sencillas y juegos para niños!

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Simple Activities and Crafts for Kids

Easy, creative, and fun activity and craft ideas for kids of all ages!

Shop Our Templates

Kid Friendly crafts + templates!

Shop Now!

Halloween Activities and Crafts

Easy and fun Halloween activities and crafts for kids of all ages!

Christmas Activities and Crafts

Celebrate Christmas with handmade ornaments, cute paper crafts, and more!

Sticks and Stones

A Kid's Guide to Building and Exploring in the Great Outdoors

Discover a treasure trove of exciting outdoor building, engineering, and artistic ideas for children in Sticks and Stones!

Nature Activities and Crafts

Kids crafts and activities using nature, such as leaves, pine cones, acorns, rocks, and sticks!

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Fireflies and Mud Pies - Simple crafts and play for kids!

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Easy, creative, and fun activity and craft ideas for kids of all ages! Kid Friendly crafts + templates! Shop Now! Easy and fun Halloween activities and crafts for kids of all ages! Celebrate Christmas with handmade ornaments, cute paper crafts, and more!

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Foster Kinship Care Education / Educación para el Cuidado de la Parentesco de crianza temporal

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Foster Kinship Care Education / Educación para el Cuidado de la Parentesco de crianza temporal

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Updated once month. / Actualizado una ves al mes.

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Toddler Activities / Actividades para niños pequeños

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Toddler Activities / Actividades para niños pequeños

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Secrets to keeping your toddler occupied and you sane

As a parent, I'm always looking for ways to keep my kids occupied at least long enough to drink my coffee before it gets cold, take a shower, make dinner or just sit back and watch my daughter play. I mean, how cute are these kids when they're playing happily? SO CUTE!

So I thought if I'm asking myself how to keep my own kids busy without breaking the bank or spending 20 minutes setting up an activity (usually found on Pinterest) only to watch it either be destroyed or abandoned after 5 minutes, then other parents must be wondering the same thing. Right?

I know being a parent is a hard job, and toddlers, aka Tiny Temper Tantrum Throwing Tyrants, don't make it any easier. As a mom of four and a former preschool teacher's assistant, I've picked up a few tricks along the way, and now I pass them onto you. These activities are super inexpensive or free (the best) and take less than five minutes to set up.

Of course, not all of these will work for all children - because that would be way too easy - but I'm sure that at least a few of them will bring you some much-needed quiet time, and if you're lucky, a shower!

1. Water

I kid you not. I've been setting up my daughter with bowls and pitchers since before her first birthday. This is simple, quick, cheap and as a bonus, it will help develop your little one's fine motor skills.

All you need is this:

Several bowls, buckets, pitchers - anything that holds water

Towels, lots of them

Water

Random waterproof toys

Liquid watercolor (optional)

﻿I'm all about getting the most for my buck, so I get most of my containers at the dollar store. Set up your little one in an area of the house that you don't mind getting wet, fill up some containers with water and sit back and relax.

You can show them how to pour back and forth or stir the water around, but chances are they'll quickly take the wheel and do it all by themselves. For children who are past the mouthing stage, you can add some animal figurines, glass gems, bath toys, or anything else you have around.

Sometimes I like to add a little color to the water, if you want to do that, I highly suggest using liquid watercolors over food coloring. Food coloring will change the color of the water, but it will also change the color of your child.

2. Cleaning

Before you skip over this one or call me crazy, just hear me out. This is a great activity to use while you're trying to tidy up.

Most toddlers want to help out. It makes them feel special and grown up. When I'm doing things like vacuuming, sweeping, or dusting, I'll encourage my daughter to grab her child-sized broom, her toy vacuum, or a cloth. She feels so excited to clean like a grown-up that she now wipes up her messes when she spills water! That was an unexpected bonus and I make no guarantees. However, when it comes to cleaning up her own toys, well that's a whole different story.

Daria Kolpakova via Canva

3. Rice

This one is a favorite for everyone at home, even me. There's just something calming and satisfying about running your hands through a giant pile of rice. It's a great sensory activity and it even keeps my older kids entertained. I usually rope them into playing with the younger one, you know, to give me a coffee break.

It's even better when you add some color to it! Choose themes based on your kids' interests.

4. Pots and pans

I know, I know. You're wondering why I would ever suggest such a noisy activity. Because kids LOVE noise, especially when they're the ones creating it. And since none of the other activities I've suggested really stimulate hearing, I thought I'd sneak one in here. So grab your least favorite cookware, some wooden utensils, and earplugs, and get ready for a great show!

This is a great trick to keep your little one from wandering away from you when you're stuck making dinner. If you're not in the mood for clanging, you can use some plastic containers instead. Add some play food in there and you might end up with an extra dish at dinner!

5. TV or tablet

Let's be real. We all do it. And that's okay. Your toddler is sure to have a favorite movie or show that they'll watch over and over again. I don't really mind the replay when the current favorite is a good movie. This is also a good opportunity to steal some cuddles and maybe even a nap! One can only hope.

6. Modeling clay or dough

Oh my gosh! I can't believe I almost forgot this one. I keep some on hand at all times. You can buy or make your own dough then get a rolling pin, some cookie cutters, and anything else you can get your hands on. Let your tiny tot squish, poke, and roll.

Oh, and resist the urge to try to keep the colors separated, it's just not going to happen.

﻿7. The Macaroni KID event calendar

And of course, if you're looking to get out of the house with your tiny toddler, check out your Macaroni KID event calendar! Find a Macaroni KID near you now! Don't have one? Consider becoming a Macaroni KID publisher today!

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7 Activities to Tame Your Toddler Like a Boss | Macaroni KID Yuba - Sutter

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Secrets to keeping your toddler occupied and you sane As a parent, I'm always looking for ways to keep my kids occupied at least long enough to drink my coffee before it gets cold, take a shower, make dinner or just sit back and watch my daughter play.

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5 Backyard Games / 5 juegos de patio trasero

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5 Backyard Games / 5 juegos de patio trasero

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Easy, no-equipment classic backyard games to play at home

Want to get your kids off their electronics and outside this summer? Here are five ideas for easy, no-equipment classic backyard games you can play together as a family, or your kids can play with other kids from the neighborhood!

Azmant via Canva

Sardines

Hide-and-seek in reverse! One person hides and the rest of the players try to find them. When someone finds the hider, they join them in the hiding spot. Whoever is the last to find the group in hiding gets to hide first next!

corelens via Canva

Secret Dancer

One person is dubbed "the detective" and goes inside. Once the detective is inside, the group picks a "secret dancer." The secret dancer performs a dance move for everyone else to start copying. The detective gets to take one guess at who the secret dancer is. With every wrong guess, the secret dancer changes up the dance move and everyone keeps copying! Once the detective figures out who the secret dancer is, a new detective is picked!

FatCamera via Canva

Dizzy Tag

Tag with a twist, literally! Each player spins around in circles for 30 seconds and then whoever's "it" has to catch as many people as they can!

AJ_Watt via Canva

Scream 'Til You Drop

Give those kids a chance to use their outside voices and allow them (and you if you want to play too!) to vent some pent-up frustration! Have kids take a BIG deep breath and scream as loud as they can for as long as they can while running. Once their scream runs out, they have to drop to the ground - the more dramatic the fall the better! Whoever gets the farthest wins.

FatCamera via Canva

Ghost in the Graveyard

Designate a home base as the "safe spot." Choose one person to be "the ghost." The ghost hides while the rest of the players stay at base and count to 50. The players then search for the ghost. When someone finds the ghost, they yell, "Ghost in the graveyard!" Then everyone tries to run back to base before the ghost tags them. If the ghost tags another player, that person becomes the new ghost. If the ghost doesn't tag anyone, the last person back to home base is the ghost.

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5 Backyard Games To Play With Your Kids | Macaroni KID Yuba - Sutter

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Easy, no-equipment classic backyard games to play at home Want to get your kids off their electronics and outside this summer? Here are five ideas for easy, no-equipment classic backyard games you can play together as a family, or your kids can play with other kids from the neighborhood!

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Maybe you did not find what you were looking for. Well, here is another resource page that may help. Check it out here:https://www.yubacares.org/resources.

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Coordinated Entry Programs

A one stop service center for homeless. Access to showers, laundry, case management, rapid rehousing and shelter.

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Yuba County - Ric Teagarden Life Building Center - 131 F Street, Marysville, (530)749-6811

Mon.-Wed. 9:00a.m.-1:00p.m.

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Sutter County - Hands of Hope - 909 Spiva Avenue, Yuba City, (530) 755-3491

Mon.-Thurs. 11:00a.m.-5:00p.m.

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COORDINATED ENTRY PROCESS POLICIES

Health and Wellness and Medical Care

Homeless and Housing Services

Sober Living and Substance Abuse Programs

Community Meals (Call or visit website for date and times of service)

Emergency Social Services

Childcare and Youth Services

Services for the Disabled

VICTIM WITNESS

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Sutter County - (530) 822-7345

Yuba County - (530) 741-6275

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Here is a location that you may like to browse that extends from Yuba to Sutter County.

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Last of the Red Hot Lovers - LAST WEEKEND

When: Friday, April 8 through Sunday, April 10, 2022. 7:30 pm Friday and Saturdays, 2:00 pm Sunday.

Where: The Acting Company, 815 B Street, Yuba City.
More Info: Tickets Facebook
A fun night with brand new compositions no one has heard. Spring Explosion - John Paris Piano Concert
When: Friday, April 8, 2022, 7:00 pm.
Where: Sutter Theater Center for the Arts, 754 Plumas Street, Yuba City.
More Info: Facebook Website for tickets. ​

13th Annual Rabbit Run Motorcycle Ride
​When: Saturday, April 9, 2022, sign-in 9:00 am - 10:00 am.
​Where: Golden Eagle Market #2, 11269 Loma Rica Road, Loma Rica.
More Info: Sister of Scota WWMC. Contact Banshee 530 740-3258 or banshee_soswmc@hotmail.com.
Facebook Wesite

Boxes will be constructed and stained, succulent design and colors of your choice! Stained Glass Class
When: Saturday, April 9, 2022, 9:00 am - 12:00 pm.
Where: Viking Woodworks & Learning Center, 1251 East Onstott, Yuba City.
More Info:
Facebook Website

Family Fun Day
When: Saturday, April 9, 2022, 10:00 am - 6:00 pm.
Where: Yuba Sutter Fair Grounds, 442 Franklin Avenue, Yuba City.
​More Info: Facebook Free Admission and free parking. Call 530 674-1280 for further information.
Yuba Sutter Fair Heritage Foundation

Marysville City Cemetery, off highway 70, Marysville.ear stories of Heritage Roses, Yuba County Pioneers, and Victorian symbols. Flowers, Tomstones & Tales, Cemetery Tour
When: Saturday, April 9, 2022, 11:30 am and 1:30 pm.
Where:
More Info: Event sponsored by Friends for the Preservation of Yuba County History. H Facebook

Stained Glass Leaves
When: Saturday, April 9, 2022, 1:00 pm - 4:00 pm.
Where: Viking Woodworks & Learning Center, 1251 East Onstott, Yuba City.
More Info: New class!! Facebook Website
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hands-on money management simulation that will give you a taste of real-world financial challenges in a fun, interactive setting. ​Bite of Reality
When: Tuesday, April 12, 2022, 10:00 am - 3:00 pm.
Where: Tri-Counties Community Center, 1830 B Street, Marysville.
More Info: A Facebook

Red Cross Presentation: Prepart with Pedro
When: Thursday, April 14, 2022, 12:00 pm - 12:45 pm.
Where: Yuba County Library, 303 2nd Street, Marysville.
More Info: A 30 minute presentation that helps children be prepared to know what to do in an emergency. Open for kids in Kindergarten, First, and Second Grade. Facebook

Come meet employers looking to hired people of all ages and experience levels! CANCELLED - My First Job Fair
When: Thursday, April 14, 2022, 10:00 am - 3:00 pm.
Where: tri-Counties Community Center, 1830 B Street, Marysville.
More Info:
Facebook

Easter Camp
When: Saturday, April 16, 2022, 9:00 am - 12:00 pm -or 1:00 pm - 4:00 pm.
Where: 1231 East Onstott Road, Yuba City.
​More Info: Facebook Website Don't forget to save a seat for Easter camp! ​

Come out for a fun filled morning! Easter Egg Hunt, Vendors, Food, Kid Activities and more! Plumas Lake Easter Eggstravaganza
When: Saturday, April 16, 2022, 10:00 am
Where: Eufay Woods Memorial Park, River Oaks Blvd and Zanes Drive, Olivehurst.
More Info: Facebook

Adventure's Community Easter Egg Hunt!
When: Saturday, April 16, 2022, 10:00 am.
Where: Riverbend Elementary School, 301 Stewart Road, Yuba City.
More Info: Adventure Church of Yuba City invites you to the Easter event.
Facebook

Easter egg hunt starts at 1:00 pm! 4th Annual Community East Egg Hun
When: Saturday, April 16, 2022, 11:00 am - 2:00 pm.
Where: Colusa Assembly of God, 1747 Highway 20, Colusa.
More Info: Facebook

FREE community-wide event for EVERYONE. Annual Eggstravaganza
When: Saturday, April 16, 2022, 11:00 am - 3:00 pm.
Where: Calvary Christian Center, 4902 Powerline Road, Olivehurst.
More Info: A Facebook

Join Jim for a viewing of the short film of Mr. Tanimoto's Journey, followed by a presentation from Jim and plenty of time for Q&A. Film & Speaker Event with Jim Tanimoto - Sutter County Museum
When: Saturday, April 16, 2022, 1:00 pm - 2:30 pm.
Where: Ettl Hall (behind the Sutter County Museum), 1333 Butte House Road, Yuba City.
More Info: Learn more about Jim Tanimoto experience as a Japanese American during WWII and life at Tule Lake. Facebook

Striped Bass Derby
When: Saturday, April 23, 2022 - Sunday, April 24, 2022
More Info: Facebook Contact information is listed on the announcement.

530 218-4070 for reservations and details on tour. Ellis Lake - Henry Delamere Island Tour
When: Saturday, April 23, 2022, begins at 10:00 am, every half hour.
Where: Ellis Lake on Henry Delamere Island, Marysville.
More Info: Sponsored by the Mary Aaron Memorial Museum, 7th and D Streets, Marysville.
Call Facebook

17th Annual Calendar Photo Contest
When: Deadline for submissions, Friday, April 29, 2022.
More Info: Contact Sutter Buttes Regional Land Trust at info@sutterbutteslandtrust.org, for submission packet and release forms. Or call 530 755-3569 or email photos@sutterbutteslandtrust.org .
Facebook

Community Movie Night
When: Friday, April 29, 2022, Gates open 7:00 pm.
​Where: East Nicolaus High School's Football Field, East Nicolaus.
More Info: Be sure RSVP. Facebook

Royo Ranchero Drive, Yuba City. 4th Annual Royo Ranchero Garage Sale
When: Saturday, April 30, 2022, 8:00 am - 1:00 pm
Where:
​More Info: Facebook

Sutter Community Garage Sale
When: Saturday, April 30, 2022, 8:00 am - 2:00 pm
Where: Facebook

A local tradition in the style of hometown, family-oriented celebrations, Pioneer Day. Smartsville and Timbuctoo PIONEER DAY
When: Saturday, April 30, 2022, 9:00 am - 3:00 pm
Where: Downtown Smartsville.
More Info: Website Facebook Facebook janetburton13@gmail.com 530 701-5090

Día de los Niños (Day of the Child) is a celebration of children that originated in Mexico and dates back to 1925. Dia de los Niños - Day of the Child
When: Saturday, April 30, 2022, 10:00 am - 2:00 pm.
​Where: Edgewater POW/MIA Park, 1790 Edgewater Circle, Marysville.
More Info: Facebook

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Casa De Esperanza Mother's Day Brunch- Drive Thru
When: Saturday, May 7, 2022, 11:00 am - 2:00 pm.
Where: Carmine's Brunch & Mimosa House, 1501 Butte House Road, Yuba City.
​More Info: Facebook

Irish Bistro in the Buttes
When: Saturday, May 7. 2022, Social Hour 5:00 pm - Dinner 7:00 pm.
Where: J Heier Farms Historic Howard House.
More Info: All proceeds benefit our local family SOUP children. 530 751-1925
​ Facebook

2043 Simpson Dantoni Rd, Marysville.This fun day of golf will celebrate those who wear the badge, the families who stand next to them and the community who supports our local law enforcement. All proceeds from the tournament will benefit the SCPOA. Par-Tee Golf Tournament
When: Friday, May 13, 2022, 8:00 am registration, 9:am Shotgun start.
Where: Peach Tree Country Golf Club,
More Info:
​ Facebook

Kiwanis 70th Annual Youth Fishing Debry
When: Saturday, May 21, 2022, 6:30 am - 9:00 am
Where: Ellis Lake, 1205 D Street, Marysville.
​More Info: Call Brynda Stranix 530 713-3375. No cost for youth to participate.
​ Website Facebook

When: Saturday, May 21, 2022 onors local firefighters and police with a parade, firemen's games and much more. Red Suspenders Days

Where: Hazel Street, Gridley.
​ Website
More Info: H

Community Resource Fair
When: Saturday, May 21, 2022, 10:00 am - 1:00 pm.
Where: Sam Brannan Par, 810 Gray Avenue, Yuba City.
More Info: "Assisting Those In Need" To sign up as an exhibitor, contact Terry at 530-743-1847
Facebook Website

28th Annual Lobster Feed -Kiwanis Club of Yuba city
When: Saturday, May 21, 2022, 6:00 pm.
Where: Southridge Estates, 9413 South Butte Road, Sutter.
More Info: For more information call Marie Teria 530 635-2294.

The Making of Lyvia's House
When: Friday, June 3, 2022, 6:00 pm - 9:00 pm.
Where: Sutter Theater Center for the Arts, 754 Plumas Street, Yuba City.
More Info: The Making of Lyvia's House is a behind-the-scenes look at the new film shot in Yuba-Sutter!
Website Facebook

Marysville High School Grad Night!
When: Friday, June 3, 2022, 10:00 pm - 3:00 am
Where: Five30 Event Center, Marysville
​More Info: Facebook Call Carrie 530 218-2830.

Woodland Fraternal Order of Eagles, 37650 CA-16, Woodland. Toy-Anime-Comic Con - Woodland
When: Sunday, June 5, 2022, 11:00 am - 4:00 pm.
Where:
More Info: This is a kid friendly event! Kids 10 and under are FREE!!! Facebook

Destruction Derby
When: Sunday, June 13, 2022, Gates open 5:00 pm.
Where: Colusa County Fairgrounds, 1303 10th Street, Colusa.
More Info: Tickets MUST be purchased online through Etix at:

Craft Fair
When: Saturday, June 18, 2022, 10:00 am - 4:00 pm
Where: Tri Counties Community Center, 1830 B Street, Marysville.
More Info: Looking for vendors at this time. Visit their Facebook page or call 530 443-2873 for more information.

This FREE event has live entertainment, 2 kid's zones, with vendors offering merchandise, information, food and fun activities for everyone. Summer Stroll
​When: Saturday, June 19, 2022, 3:00 pm - 9:00 pm.
Where: Plumas Street, Yuba City.
More Info: Facebook
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On June 21, people from across the world will fight the darkness of Alzheimer's through a fundraising activity of their choice. Whether you're participating at home, online or in-person, the Alzheimer's Association has plenty of fun ideas to engage family and friends i in The Longest Day. The Longest Day
When: Tuesday, June 21, 2022. 12:00 am - 11:45 pm
Where: At home or online.
More Info: Facebook Website

Yuba-Sutter Fair 2022 "AMERICAN FLAIR AT OUR COUNTY FAIR"
When: June 23 - June 26, 2022
Where: Yuba Sutter Fair Grounds, 442 Franklin Avenue, Yuba City.
​More Info: website

Yuba Sutter Fair Grounds, 442 Franklin Avenue, Yuba City. Wear American Flair and Pay No Fare!
When: Thursday, June 23, 2022, 12:00 am - 11:00 pm.
​Where:
​More Info: Facebook Free admission for all attendees who are wearing some good ol' Fashioned Red, White and Blue.

Yuba Sutter Fair Grounds, 442 Franklin Avenue, Yuba City. Kids Day at the Yuba Sutter Fair
When: Friday, June 24, 2022, 12:00 pm - 11:00 pm.
​Where:
​More Info: Facebook FREE admission for all children ages 6 to 11 ALL day!
Children 5 and younger are FREE everyday!

Military Appreciation Day at the Yuba Sutter Fair
When: Saturday, June 25, 2022, 12:00 pm - 11:00 pm.
​Where: Yuba Sutter Fair Grounds, 442 Franklin Avenue, Yuba City.
​Moe Info: Facebook Free admission, veterans or military personnel must present valid military ID or proof of service at the Fair Entry Gate. Free admission is expanded to include Active Duty Spouses and Dependents. (must show valid military ID).

​Where: Family Day at the Yuba Sutter Fair
When: Sunday, June 26, 2022, 12:00 pm - 10:00 pm.
Facebook Yuba Sutter Fair Grounds, 442 Franklin Avenue, Yuba City.
More Info: Enjoy a day out with family while enjoying music, dancing, exhibits and local talent.

Yuba Sutter Fireworks Show
When: July 4, 2022
Where: Riverfront Park.
More Info to follow.

Marysville Peach Festival
When: Friday, July 15, 2022, 4:00 pm - 10:00 and Saturday, July 16, 2022, 10:00 am - 10:00 pm.
Where: D Street, Marysville.
​More Info to follow. Mark your calendars.

Come show of your car or motorcycle and get your boogie on at the Sock Hop! First Annual Car & Motorcycle Show
When: Saturday, July 16, 2022, 4:00 pm - 10:00 pm.
Where: Tri-Counties Community Center, 1830 hwy 70, Marysville.
More Info:
​ Facebook

Mountain Fair - Brownsville
When: Saturday, August 20, 2022 - Sunday, August 21, 2022
More Info: Planning is underway. Facebook

​When: Saturday, September 10, 2022, 8:00 am - 12:00 pmGauche Aquatic Park, 421 C Street, Yuba city. with any questions about registration, sponsorship, or volunteer opportunities. Yuba City Walk to End Alzheimer's

Where:
More Info: Contact Heaven Wood at 530 433-1803 or yubacitywalk@alz.org Website

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Last of the Red Hot Lovers - LAST WEEKEND When: Friday, April 8 through Sunday, April 10, 2022. 7:30 pm Friday and Saturdays, 2:00 pm Sunday. Where: The Acting Company, 815 B Street, Yuba City. More Info: Tickets Facebook A fun night with brand new compositions no one has heard.

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El valor de los proveedores de cuidado infantil para familiares, amigos y vecinos de California

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El valor de los proveedores de cuidado infantil para familiares, amigos y vecinos de California

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Watch this quick video and learn what its means to be a FFN /  Vea este video y aprenda lo que significa ser un FFN

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The Value of California’s Family, Friend, and Neighbor Child Care Providers

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Like us on our Instagram Page! / ¡"Like" nuestra página de Instagram!

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Communication Milestone Checklists

Hi! I'm Laura Brown. I'm a mom of two little boys and an early intervention speech-language pathologist. My super power is teaching babies and toddlers how to communicate!

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I started Mommy & Me Milestones after the birth of my first son as a way to connect with other parents and professionals who share my passion for child development and early language skills.

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My hope is that sharing our very personal journey through language development in these first critical years will help empower other parents with knowledge and excitement for early communication skills. Subscribe below to learn and grow with us on our communication journey!

Join me on Instagram @mommyandmemilestones

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Baby First Words | Mommy & Me Milestones with Laura Brown | Marietta

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Welcome to Mommy & Me Milestones- a community for parents and professionals dedicated to early language development. Explore an abundance of resources for supporting language development in children ages birth to three (0-36 months) which includes the First 50 Words Course.

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A literacy based program that will help boost language comprehension & expressive language skills.

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Love your child with time, attention, and affection

Talk to your child a lot.

Read with your child every day. Even babies benefit!

It is all about interaction!

The American Academy of Pediatricians recommends that children from birth to 2 years of age not be exposed to screens of any kind (computers, iPads, phones, etc.). Thus, reading from sturdy print books is important for infants and toddlers.

For children from 2-5 years of age, researchers generally recommend paper books with actual print. Some well-written electronic books may be introduced at this time.

For children age 5 and older, there are benefits to both e-books and print books. The best way to read and interact successfully to build your child's literacy skills is to CARE:

Comment "Look at the brown dog eating his food."

Ask Questions "Why do you think the dog is eating?"

Respond "Oh, yes, I think he looks hungry too."

Extend Add words to what your child says. For example:
Child: "Hungry dog eat."
Parent: "Yes, the hungry brown dog is eating and wagging his tail."

For more detailed information about specific techniques to build your child's literacy skills, please see the Sacramento State Literacy Connection.

Love-Talk-Read
It's all about interaction!

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Love your child with time, attention, and affection Talk to your child a lot. Read with your child every day. Even babies benefit! It is all about interaction! The American Academy of Pediatricians recommends that children from birth to 2 years of age not be exposed to screens of any kind (computers, iPads, phones, etc.).

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Thursdays at Dobbins Seventh-Day Adventist Church
10:00am-3:30pm

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Beale AFB Newsletter / Boletín Informativo

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Beale AFB Newsletter / Boletín Informativo

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Beale AFB_Newsletter March and April 2022

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E-Learning - Parent-Child Relationship Programs

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Presentations Archive - Early Childhood Webinars

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Sponsored by Brookes Publishing. Are you an early education program leader who is ready to start transforming your program to be more equitable? Or are you already actively pursuing programmatic changes to ensure inclusion and justice? If the answer to either of these questions is yes, this energizing webinar will help you strategize and act [...]

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California Association for the Education of Young Children

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National Association for the Education of Young Children

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California Early Care and Education Workforce Registry!

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California Early Care and Education Workforce Registry!

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The California ECE Workforce Registry is a state, regional and local collaboration designed to track and promote the education, training and experience of the early care and education workforce for the purpose of improving professionalism and workforce quality to positively impact children.

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California Early Care & Education Workforce Registry

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The CA ECE Workforce Registry is a state, regional and local collaboration designed to track and promote the education, training and experience of the early care and education workforce for the purpose of improving professionalism and workforce quality to positively impact children.

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Are you a childcare provider in Yuba County? Looking for support, professional development, stipends $, classes or more?

Child Care Planning Council is the place to start!

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The Child Care Planning Council of Yuba and Sutter counties, in partnership with, communities, providers, and their families, plans for and promotes the highest quality and accessible services for the care of all children and youth.

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CHS_Spanish - Need Assistance with Child Care Payments

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CHS_English - Need Assistance with Child Care Payments

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Count. Play . Explore: The Power of Math based on the developmental needs of children ages 0-8 / El poder de las matemáticas basado en las necesidades de desarrollo de los niños de 0 a 8 años

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Count. Play . Explore: The Power of Math based on the developmental needs of children ages 0-8 / El poder de las matemáticas basado en las necesidades de desarrollo de los niños de 0 a 8 años

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Article: 11 Tips for working from home with kids

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Article: 11 Tips for working from home with kids

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You thought those remote-school days were behind you; that class time and work time were now and forever blissfully in separate places. Then there's that dreaded notification: your child needs to stay home because (s)he was exposed.

Suddenly there you are again: all of you together in the house; you on your computer, your partner on a conference call; your daughter twirling around the kitchen, opening all of the cabinets, and ransacking the fridge to find lunch.

What's a working parent to do?

11 tips to get you through this time all together at home:

1. Lower your expectations. This may sound flip, but coming through all of this with mental health (yours and theirs!) intact is the most important thing. Setting expectations too high (for you and the kids) can create extra anxiety and stress for everyone.

2. Accept mistakes. Everyone makes them. At the end of each day, talk together about what went well and what you can change to make things run more smoothly - this will help make your kids feel involved.

3. Create a routine. Kids feel safer if they have boundaries and routines. Make sure everyone's aware of the parameters for wake-up time, school time, meals and snacks, and activities. Ask your child to help you create a schedule that includes it all - they'll be more invested and more likely to stick with it.

4. Designate approved activities. Agree on activities (or chores!) that your child can do throughout the day if they have downtime. Reading, sidewalk chalk in the backyard, shooting hoops, artwork, putting laundry away, making their bed, walking or playing with the dog - you name it.

5. Prep healthy snacks. Free yourself of the "I'm hungries" by offering easy access to a big plate of fruit or raw veggies.

6. Make meals easy. Put out toaster waffles in the morning; set up a sandwich station for lunch; make lots of extras to have easy-to-reheat leftovers for dinner.

7. Set do-not-disturb times. These might change daily, according to your meeting schedule, but explain why there are times that you can't be interrupted and create a signal system. Put up red/yellow/green traffic lights or a sign to make it clear when you can't be disturbed (unless it's an emergency) and when you can be more flexible.

8. Consider flextime. Some tasks are easier once the kids have gone to bed, rather than trying to juggle everything during the day. If your job allows you to schedule around the kids, take advantage of the flexibility.

9. Get out! Fresh air is a mood-booster - it's important for everyone's mental health. Take a morning or lunch-time walk (or both!) and leave afternoon time for an activity such as gardening, playing catch, or reading outside.

10. Divide and conquer. If you and your partner are both at home, create a schedule for who will be on duty at different times throughout the day to ensure you each have periods of uninterrupted focus (or, simply, time to yourself).

11. Don't forget to unplug. Being at home with less defined parameters means we need to set tech-free times. Put your phones, tablets, and computers away and enjoy time together - dinner and a board game, for example. Or, make hot chocolate and have everyone grab a book to read.

Finally, remember, you can do this. Try to take each day as it comes, be kind to each other, and know that this hectic time is difficult for your kids, too. You've done it before. You'll all get through this together.

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You thought those remote-school days were behind you; that class time and work time were now and forever blissfully in separate places. Then there's that dreaded notification: your child needs to stay home because (s)he was exposed.

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Events, Workshops, and More! / ¡Eventos, talleres y mucho más!

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Events, Workshops, and More! / ¡Eventos, talleres y mucho más!

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Looking for something to go to with your little? Looking for some great information on your child? Look no more and see what is in the Yuba County area. Click on the image up above and this Padlet will open in your browser. /¿Busca algo que hacer con su pequeño? ¿Está buscando alguna gran información sobre su hijo? No busques más y ver lo que hay en el área del condado de Yuba. Haga clic en la imagen de arriba y este Padlet se abrirá en su navegador.

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Resouces for Miltary families who have access to enter Beale Air Force Base.

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Find quality and engaging child care in a home setting with the Family Child Care (FCC) office. All FCC providers are screened and licensed by the FCC Program to ensure quality and safety.
FCC Assests include:

Providers are licensed by the FCC

Completed AF Child Care Training

First Aid/ CPR Certified

Liability Insured

Provider's Home meets fire, health, and safety guidances.

Click the image below to register your children today!

LOCATION
17800 Robert Nicoletti Way Bldg. #2431
Beale AFB, CA 95903

PHONE NUMBER
COM: 530-812-3117

EMAIL
bealefcc@gmail.com

HOURS

For current hours, please click here.

CHILD & YOUTH RESOURCE CENTER
5190 Camp Beale Highway, Bldg. 3308
Beale AFB, CA 95903

PHONE NUMBER
COM: (530) 634-4418

Expanded Child Care (ECC Program)
The ECC Program supports families in obtaining high-quality child care from certified Family Child Care Providers at or near the installation. Child Care is available for children 2 weeks to 12 years, as space in Family Child Care Provider homes allows. Below is a list of the ECC Programs:

Extended Duty Care (EDC)
This program is designed to assist families when weekly workloads, due to extended duty hours, exceed the normal operating hours of the facility where they are already purchasing full-time child care.

Family Child Care (FCC) 24/7 Child Care
This program assists families when their work schedules are outside the normal operating hours of the facility where they are already purchasing full-time child care.

Home Community Care (HCC)
This program is designed to provide child care for those members of the National Guard and Reserves during their regularly scheduled Unit Training Assemblies (UTA).

Deployment/Remote Assignment Child Care Support
This program provides 16 hours of pre-deployment, 16 hours each month of deployment/remote assignment, and 16 hours of post deployment. AF FCC Deployment Child Care Support may be used once the member has orders and ends 60 days upon return from the deployment. AF FCC Remote Assignment Child Care may be used each month the member is on remote assignment.

Special Programs

PCS Care
Twenty hours of free care for your children by a licensed provider as your prepare to depart/arrive. Contact the Family Support Center for more information. Open to all ranks.

Parent Resource Center

The Family Child Care Program offers child care in a licensed family setting by providers living in base housing. These self-employed providers operate their homes independently in compliance with strict Air Force policies, which include frequent inspections (announced and unannounced) and close monitoring by the Family Child Care staff. Extensive background screenings and orientation training must be completed prior to licensing. Annual and monthly trainings are required to maintain licensing that surpasses state requirements.

What are the advantanges to families using a licensed Family Child Care Home (FCCH)?

The parents know that the provider's home has been inspected, and that the environment and safety of the home has met the AF standards for in home child care. The parent will know that the provider has received training in appropriate child care methods and emergency procedures.
Care can be provided when the Child Development Center and Youth Center's School-age Program are closed. Care is provided in a home environment with a small group ratio.
Subsidy Care is available in Family Child Care Homes (FCCHs) based on military members Total Family Income (TFI) with a range of six (6) fee categories, identical to that of the Child Development Center and the School Age Program. The subsidy care program is for full-time care only (35 to 50 hours per week).

What are the Parental Responsibilities?

Parents should monitor the care their child receives and discuss any concerns with their FCC provider, FCC Coordinator at 634-4953, or the Airman and Family Readiness Center at 634-2863.

Child Abuse & Neglect

It is the policy of the Family Child Care Program that any suspected abuse or neglect be referred to the Base Family Advocacy Office.
The DoD Child Abuse/Safety Hotline is 1-800-366-4592.

Eligibility & Participation

Children ages 2 weeks through 12 years of any active duty member, retired member, reserves member, civilian employee, or contractor employed at Beale AFB.

Child Care is provided on an equal opportunity basis in all FCCH.

Children are required to have current and updated immunizations.

Single military parents or dual military parents must have a copy of their current AF Form 357 (Family Care Plan) on file with the FCC provider.

Parents must sign a contract, which will be maintained by the provider.

Children who have chronic health problems, including HIV-positive children, will not be discriminated against.

Subsidy Carein FCC homes is available.

Hours & Fees

Each Family Child Care provider determines his/her hours of operation.

Subsidy Care is available in FCC homes for full-time care (35 - 50 hours per week) for all ages, including full-time care for school age children during the summer months. Fees are set into income categories.

Each provider sets his/her own fees (except those in the Subsidy Care program) because each is licensed as a private business.
Contracts of fees are discussed between you and your provider.

Some providers offer night time care or all day care for your child if your work schedule demands it.

Hours and fees are a matter of private negotiation between the provider and the parents/guardians.
Be sure to read your contract and fully understand the terms. Take time to read the contract before you sign it. Make sure you receive a copy of the contract. You may also want to request the provider's tax identification number so you will have it for your taxes.

Tips for Selecting a Family Child Care Home
Start interviewing in advance of your need.

Visit more than one home.

Ask for references and check references carefully.

Check license.

Ask about backup care, fee policies, USDA food program, and program activities.

Let the provider interact with your child/children.

Ask very specific questions about the provider's discipline techniques and beliefs.

Clarify your expectations. E.g. the type of care you need and/or the goals you have for your child/children.

Ask about the flexibility of the provider's hours.

Look for evidence of good hygiene, sanitary conditions, and health requirements.

Ask to see a menu and discuss nutrition for your child.

Do not feel pressured to say yes or no immediately.

Check for age appropriate materials and activities to match your child's or children's needs.

Please remember that upon request, parents who are looking for care will be given access to provider's last three inspection reports. Guidelines regulating the Family Child Care program can be found in the AFI 34-276.
Requesting Care & Submitting Forms

If you are interested in placing your child in a Family Child Care home, contact the FCC office at 634-4953 and we will gladly send you a current lisitng of FCC providers.

Form DD2206
Request For Care Record.
Telephone Number: 812-3117 Physical Address: CDC, 1800 Robert Nicoletti Way. Mailing Address: Family Child Care, 6249 C Street, Beale AFB, CA 95903

Become an FCC Provider

Military-affiliated spouses have the opportunity to be small business owners and set their own hours caring for children at home.

1. Complete the FCC application including paperwork for background checks.
2. Attend FCC orientation training.
3. Obtain current first-aid and CPR certifications.

Becoming an On-Base Provider

If you enjoy children, would like to stay home with your young children, or would like extra income for your family, then consider becoming a Family Child Care provider. You can qualify to become a provider by completing an application form and participating in FCC Orientation Training.
Provider Requirements:

Spouse of an active duty or retired military member living on or off base.

Are at least 18 years old.

Have the ability to ready, speak, and write English.

Are physically and mentally capable of providing care.

Are willing and able to complete the required training and agree to the requirements of becoming an FCC provider.

Are able to obtain the required insurance coverage.

Participate in a home interview with your family members.

Have no conviction of, admission to, or evidence of family violence, child abuse or neglect, alcohol abuse or use of illegal drugs.

Providers Receive:

Pre-licensing and other required training.

Monthly and quarterly training sessions.

Assistance with preparing curriculum and developmentally appropriate activities.

Training on how to use appropriate guidance techniques.

Assistance in earning a Child Development Associate credential (CDA) and accreditation through the National Association for Family Child Care (NAFCC).

Free lending program: supplies, outdoor play equipment, books, games, toys, safety gates, first aid kits, mats, child sized tables and chairs, arts and crafts supplies, child sized plates, cups, utensils, and much more.

How to Become an Off-Base Affiliate Provider

If you live off-base and are the spouse of an active duty military member or retiree, DoD employee you can become an affiliated provider with the Air Force. To be affiliated provider you must hold a state of California Child Care license. You must meet the same Air Force requirements as on-base providers and you will receive the same benefits: free training, subsidy, and the use of the resource center.

What is Licensing?

Licensing is approved by the Mission Support Group Commander for an on-base resident to provide care in his/her quarters. The license must meet all requirements of the AF Family Child Care Program. Each provider is thoroughly investigated, monitored, and trained to meet the licensing requirements.

IMPORTANT NOTICE

Individuals taking care of someone else's children in base quarters on a regular basis for more than 10 hours per week MUST be licensed. Residents of base housing who knowingly provide unlicensed childcare are in danger of losing their base housing privileges. The care in FCC is provided in the home of individuals licensed under AFI 34-144 guidelines. These licensed childcare providers must complete (at a minimum) 24 hours of orientation, be certified in CPR/first aid, complete AF child care training modules, obtain liability insurance, and have their home meet fire prevention, health, and safety guidelines.

Children Enrollment in the FCC Program

Parents desire to enroll children who are 6 weeks to twelve years old children in the FCC program can obtain the names of licensed and affiliated providers by contacting the FCC office.

Prior to starting care in an FCC home, parents must complete all registration forms with their provider of choice. Parents of children under the age of 3 who is in care 35-50 hours per week are entitled to apply for subsidized fees. Parents must schedule a time with the FCC Coordinator to have their fees evaluated parents must supply current LES/ pay statement for both sponsor and spouse, or if spouse is full-time student (copy of enrollment form).

Parents need to supply a current shot record and 2 emergency contact with the forms listed below to their provider of choice.

Parent Advisory Board

The Parent Advisory Board includes parents from all Child and Youth: Child Development Center, Family Child Care, and Youth Programs. Parent Advisory Board meets at the Child Development Center, 11:30 am-12:30 pm on the 1st Tuesday of each month. Bring your lunch and join the meeting.
Purpose:

The board functions in an advisory capacity, providing recommendations for improving services in all Child and Youth Programs areas.

Improve staff and parent communications.

Increase parent's knowledge of developmentally appropriate practices in CYP activities.

Increase parent participation and involvement in CYP activities.

The USDA Food Program

The Child Care Food Program (CCFP) is a federal program of the Food and Nutrition Service (FNS) Division of the United States Department of Agriculture (USDA). The program reimburses licensed child care providers for a portion of their child care food costs. The primary goal of CCFP is to improve the diets of children ages 12 years and younger.
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Food is an important part of every child's emotional, physical, and social development. Good food habits established during preschool years may positively affect food behavior and choices throughout life. Nutrition is an important part of an excellent child care program. Children need well-balanced meals in order to meet their daily energy needs and to help them build strong bodies, minds, and spirits!

Feeding children nutritional meals in Family Child Care Homes (FCCHs) is an enormous responsibility and can be costly. The CCFP helps children develop healthy and positive eating habits and maintains the provider's knowledge of nutrition by performing the following:

Reimburses providers for meals and snacks served. (A maximum of two meals and one snack, or two snacks and one meal is reimbursed per child per day).

Presents Annual Mandatory Training

Conducts (at least) quarterly unannounced and announced food visits to ensure that providers are managing complete records of children enrolled (including medical documents, for example allergy certifications, and emergency contact information), sanitation, safety, proper serving portions, and that the food being served meets USDA guidelines.

Encourages providers to use "family-style dining"; children and provider wash up, set the table, eat together as a family, serve their own portions, practice table manners and communication, and clean up together.

Closely monitors providers to ensure that they are complying with USDA regulations and guidelines.

Children in attendance in a FCCH will be offered the same meals at no separate charge and with no physical segregation of or other discrimination against any child because of race, color, national origin, gender, religion, age, disability, or political beliefs. The Child Care Food Program is available to all eligible participants. If you believe you have been discriminated against because of race, color, national origin, gender, religion, age, disability, or political beliefs, write immediately to Administrator, Food and Nutrition Service, 3101 Park Center Drive, Alexandria, VA 22302.

For more information, please call our Family Child Care Office at (530) 812-3117.

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Find quality and engaging child care in a home setting with the Family Child Care (FCC) office. All FCC providers are screened and licensed by the FCC Program to ensure quality and safety. FCC Assests include: Providers are licensed by the FCC Completed AF Child Care Training First Aid/ CPR Certified Liability Insured Provider's Home meets fire, health, and safety guidances.

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Resouces for Miltary families who have access to enter Beale Air Force Base.

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Welcome to the Beale AFB Child Development Center! We seek to provide a safe, healthy, caring, and fun learning environment for the children in our care. We devote each moment of our day to the development of an environment conducive to learning. Each child is challenged to reach his or her fullest development as a whole child. The facility was opened in 2012 for up to 280 children.

Philosophy
We believe that children learn through active, hands-on involvement with their environment, peers, and caring adults. Play aids growth; it provides an imaginary world where children can master events that happen and provides a basis for their physical development. We respect each child's unique interests, experiences, abilities, and needs, thus allowing us to be responsive to and appropriate for each child. Children are valued as individuals. Likewise, our program respects and supports the ideals, cultures, and values of families in their task of nurturing children.

Types of Care
Full Time: Full time, contact care can be any time during the normal hours of operation.
Hourly Care: Hourly care is available on a space available basis. The cost of hourly care is $5.00 per hour or any part of an hour per child. Reservations are for times between 6:15am - 6:00pm, however children may not be dropped off between 12:00pm to 2:00pm. Payment for hourly care is due upon pick up of your child.

Fees
Fees for full time care are on a sliding fee schedule with nine categories based on Total Family Income.

Eligibility and Participation
Children eligible for admission are dependent children ranging in age from six weeks to five years of age of Wounded Warriors, active duty military perosnnel, DoD civilian personnel paid with either APF or NAF, reservists/guard on orders, surving spouse combat related, DoD Contractors, Federal Retirees, and inactive/guard reserve.

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Welcome to the Beale AFB Child Development Center! We seek to provide a safe, healthy, caring, and fun learning environment for the children in our care. We devote each moment of our day to the development of an environment conducive to learning. Each child is challenged to reach his or her fullest development as a whole child.

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Airman & Family Readiness Center / Aviador y Familia - Centro de Preparación

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Airman & Family Readiness Center / Aviador y Familia - Centro de Preparación

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The goal of Transition Assistance Program (TAP) is to equip separating and retiring military and civilian personnel and their families with the skills and knowledge necessary for a smooth, successful transition into the private sector.

The emphasis of the program is on preparation rather than job placement. The program is cosponsored by the Department of Defense, Department of Labor and Department of Veterans Affairs.

VA Benefits Advisor:

Do you have questions about your VA benefits? Contact Mr. Cody Perez, Va Benefits Advisor at: 571-461-8847 or email: Cody.Perez@vatap.calibresys.com

His office is located in the Airman and Family Readiness Center. He can answer your questions on VA Education Benefits, VA Home Loan Guarantee Program, VA Life Insurance Programs, CA Healthcare, VA Disability Claim process, and more!
Initial Counseling/Pre-Separation Briefing
The first step in the transition process is to attend the Initial Counseling/Pre-separation Briefing. This briefing is mandated by public law for transitioning military members and must be accomplished NLT 365 days prior to date of separation/retirement. (Exception to this timeframe: short notice separations where counseling must occur as soon as possible). It provides an overview of the Transition Assistance Program (TAP) mandates; transition benefits; and referrals to various service agencies. It is recommended you attend this briefing 18 - 24 months prior to separation/retirement. The earlier your transition preparation, the more successful you'll be!

Separating members
Initial Counseling/Pre-Separation briefings are held every Wednesday, from 0800 - 1100 hrs. Call 530-634-2863 to register.

Retiring members
Initial Counseling/Pre-Separation briefings are held on the last Friday of each month (may vary), from 0800 - 1200 hrs. This briefing also includes a TRICARE for Retirees briefing from a Health Net representative. Call 530-634-2863 to register.

TAP Seminar
Attending the Initial Counseling/Pre-separation briefing is the pre-requisite to attend the TAP seminar. You'll be signing up for the next available workshop during the pre-separation briefing.
Additional 2-day Classes Boots to Business: 2 Day Class
Airmen pursuing self-employment in the private or non-profit sector will learn about the challenges faced by entrepreneurs, the benefits and realities of entrepreneurship, and the steps toward business ownership. Call 530-634-2863 to register.
Career & Credential Exploration (C2E) Track
The Career & Credential Exploration Track assists with establishing clear goals, evaluating training options, and building an action plan. Participants will complete personalized career development assessments of occupational interest, aptitude and work values that will provide them with a variety of tailored career recommendations. They will learn how to use certification finder web tools and other internet resources that identify licensed occupations and a military occupational code translator. Call 530-634-2863 to register.
Managing Your (MY) Education Track
Service members pursuing college education will receive guidance to prepare for the college application process. The Education track addresses such topics as identifying educational goals, education funding, and researching and comparing institutions. Upon completion of this track, service members will be prepared to submit an application to an academic institution, meet with a counselor from the institution, and connect with the Student Veterans Organization on campus. Service members will be able to meet with education counselors for individualized preparation as desired. Call the Education Center to register: 530-634-2525.
DOL (Department of Labor) Employment Track
The Employment Track assists members seeking employment with resume writing, interviewing skills, networking, labor market information and federal employment. Registration for this class will take place during the Initial Counseling/Pre-separation briefing.

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Airman & Family Readiness Center - Beale 9 FSS

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The goal of Transition Assistance Program (TAP) is to equip separating and retiring military and civilian personnel and their families with the skills and knowledge necessary for a smooth, successful transition into the private sector. The emphasis of the program is on preparation rather than job placement.

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How to Protect Your Child From the Effects of Toxic Stress

When children experience hard moments over time, like harsh language, a painful loss, or natural disaster, they can have a tough time bouncing back. Toxic stress can build up in their bodies and make it hard for them to learn new things or even fight off illnesses. The good news is that parents can protect their children from toxic stress.

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First 5 California: Early Childhood Resources for California's Children

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How to Protect Your Child From the Effects of Toxic Stress When children experience hard moments over time, like harsh language, a painful loss, or natural disaster, they can have a tough time bouncing back. Toxic stress can build up in their bodies and make it hard for them to learn new things or even fight off illnesses.

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Activities and Crafts / Actividades y Artesanía

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Activities and Crafts / Actividades y Artesanía

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Find Finny - Interactive Storybook
Find Finny and friends as you explore the ocean in this undersea interactive storybook! Each page is full of fish and fun, so look carefully as Finny and friends are hiding among lots of familiar faces from Super Simple's Finny the Shark.

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Find Finny - Interactive Storybook Find Finny and friends as you explore the ocean in this undersea interactive storybook! Each page is full of fish and fun, so look carefully as Finny and friends are hiding among lots of familiar faces from Super Simple's Finny the Shark.

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Information about Children's Checkups / Información Chequeos para niños 

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Information about Children's Checkups / Información Chequeos para niños 

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Search The Site

© 2019 The Regents of the University of California. All rights reserved. No part of this publication can be reproduced, published, adapted, distributed or transmitted in any form, by any means (including electronic, microcopying, photocopying, or otherwise) without prior written permission of the copyright owner.

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Search The Site © 2019 The Regents of the University of California. All rights reserved. No part of this publication can be reproduced, published, adapted, distributed or transmitted in any form, by any means (including electronic, microcopying, photocopying, or otherwise) without prior written permission of the copyright owner.

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Brush, Book & Bed / Cepillo, Libro, Y Cama

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Brush, Book & Bed / Cepillo, Libro, Y Cama

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Find crafts and experiments for kids on PBS KIDS for Parents! You can search by age, educational topic or TV show.

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Books by the Bushel is taking our followers on an interactive learning experience, with visual video, pictures, books, and material to download and use however your organization sees fit. We hope this NEW addition will help encourage young readers and educate them through literacy.

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Books by the Bushel is taking our followers on an interactive learning experience, with visual video, pictures, books, and material to download and use however your organization sees fit. We hope this NEW addition will help encourage young readers and educate them through literacy.

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Join us to learn more about the activities happening within our community that directly support families and prevent child abuse and neglect.

​Meetings are held via Zoom due to COVID-19 protocols. ​

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Join us to learn more about the activities happening within our community that directly support families and prevent child abuse and neglect. ​Meetings are held via Zoom due to COVID-19 protocols. ​

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To make sure your child care supports your child, your family, and your ability to get to work, it’s important to choose a high-quality child care program. High-quality care between birth and age 5 can help make sure that your child is ready to start school.

Visit the childcare resources page to learn more.

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Click the picture to open and get links to services

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Escanee el código QR paracompletar la encuesta o llameal (530)749-4994 para ver sicalifica.

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Emergency Winter Shelter for Women, Couples & Families

Meals-Shelter-Compassion

Intake at 5pm every night
715 King Ave, Yuba City, CA 95991

530-683-2274
rest.yubasutter@gmail.com

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Please see attached flyer for YCOE Wardrobe & Essentials closet available to Yuba County families that have a child 18 and under enrolled in a Yuba County school. Scan QR code on flyer or call 530-749-4994 for more information.

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Yuba County Car Seat Program

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Community Resource Project can help

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WIC for Pregnant and Breastfeeding Parents 

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WIC for Pregnant and Breastfeeding Parents 

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Check out the video then visit the WIC Website to learn more.

For local Yuba County WIC information and office locations, visit www.amplahealth.org/wic/

For Breastfeeding Support Visit here.

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Ampla Health WIC Program - How to Refer to our services

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The TriCounties Breastfeeding Alliance, a 501c3 non-profit, is dedicated to improving the health and well-being of infants and families through education, outreach and advocacy which promotes and supports breastfeeding.

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Want a Breast Pump free of charge? Find out how here! 

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Want a Breast Pump free of charge? Find out how here! 

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Looking to get a breast pump? There are a variety of ways to find a pump at low cost, like through your private insurance or Medicaid, your local hospital, and some WIC clinics. Some moms get to keep their pumps forever, and some moms rent their pumps while they are breastfeeding. Find out which option is best for you.

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Official websites use .gov
A.gov website belongs to an official government organization in the United States.

Secure .gov websites use HTTPS
A lock ( ) or https:// means you've safely connected to the .gov website. Share sensitive information only on official, secure websites.

Looking to get a breast pump? There are a variety of ways to find a pump at low cost, like through your private insurance or Medicaid, your local hospital, and some WIC clinics. Some moms get to keep their pumps forever, and some moms rent their pumps while they are breastfeeding. Talk to your WIC clinic about which option is best for you.

If You Have Private Health Insurance

Every plan is different, and every plan has different rules. The best way to find out what's covered for you is to call your insurance provider before you have your baby. You can ask about getting a breast pump and find out if you're eligible for other breastfeeding benefits, like counseling and support.

When you call your insurer, ask for answers to these questions:

Does my plan cover a rental pump or one I can keep?

Does my plan cover a manual pump or electric pump?

If I'm renting, how long do I get to keep it?

When will I get my pump: before or after I have my baby?

Will you send me the pump, or do I need to buy it and get reimbursed?

Do I need a prescription or pre-authorization from my doctor?

Will my plan take into consideration my doctor's recommendation about what type of pump will work best for me?

Does my plan cover any other breastfeeding benefits, such as breast pump supplies or counseling and support?

Can you send me a list of in-network providers who can offer me lactation support?

If You Have Medicaid

You may be able to get or rent a breast pump, but every state's Medicaid program is different. You'll want to check with your Medicaid provider to find out what's covered for you before your baby arrives. When you call, ask the questions listed above.

If You Can't Get a Breast Pump Through Medicaid or You Don't Have Insurance

If you can't get a breast pump through Medicaid or you don't have insurance, you may be able to get or rent a pump through WIC. Reach out to your WIC clinic to find out if you're eligible and what other services may be available to you.

Breastfeeding 101 Common Questions and Challenges Going Back to Work Pumping

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Official websites use .gov A.gov website belongs to an official government organization in the United States. Secure .gov websites use HTTPS A lock (Lock A locked padlock ) or https:// means you've safely connected to the .gov website. Share sensitive information only on official, secure websites. Looking to get a breast pump?

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WIC for Pregnant and Breastfeeding Parents 

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WIC for Pregnant and Breastfeeding Parents 

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Check out the video then visit the WIC Website to learn more.

For local Yuba County WIC information and office locations, visit www.amplahealth.org/wic/

For Breastfeeding Support Visit here.

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Ampla Health WIC Program - How to Refer to our services

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Harmony Health offers lactation consultations with International Board Certified Lactation Consultant or Certified Lactation Counselors.  They provide breastfeeding education, support and sell or rent breastfeeding products.

Please call for an appointment or home visit.

(530) 743-6888 to schedule a lactation consultant appointment

(530) 742-5049 to purchase supplies or rent a breast pump

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Harmony Health Baby Buddies Birthing Center
530-743-6888
1908 North Beale Rd., Marysville

Ampla Health Lindhurst Medical
530-743-4611
4941 Olivehurst Ave,
Olivehurst CA 95961

Peach Tree Linda
(530) 749-3242
5730 Packard Avenue Suite 500
Marysville, CA 95901

A Woman's Friend
24/7 Helpline: 530-741-0556
961 Live Oak Blvd, Yuba City, CA 95991

Planned Parenthood
530-674-2603
430 Palora Ave. #G
Yuba City, CA 95991

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Postpartum Depression and the Baby Blues

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Postpartum Depression and the Baby Blues

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Tips from Mount Sinai Parenting Center

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Postpartum Depression and the Baby Blues

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Family Birthing Center- Educational Classes 2022

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Family Birthing Center- Educational Classes 2022

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Register here! for these virtual classes.

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Receiving Milk at Home:

The San Jose Mothers’ Milk Bank allows for patients to receive a maximum of 40 ounces of donor milk without a prescription. All requests after the first 40 ounces require a prescription

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Información y Ayuda Para Usted y Su Hijo

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Information and Help for you and your Child

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If you feel that you cannot care for your baby, the Safe Surrender Baby Law allows a parent or person with lawful custody to surrender a baby confidentially, within three days of birth, without fear of arrest or prosecution for child abandonment.

Safe surrender sites are hospitals, fire stations and other designated locations within each county.

For information on Safe Surrender sites within your county dial 211 or outside of the county call: 1-877-BABY SAF (1-877-222-9723).

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Updated / Actualizado - Happy Toothmobile Schedule / Horario

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Updated / Actualizado - Happy Toothmobile Schedule / Horario

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Servicio completo de odontología que incluye: exámenes, radiografías, evaluaciones de salud oral, limpiezas, selladores, empastes, extracciones, barnices, pulpotomías, coronas y evaluación de acarreos. El Happy Toothmobile es un consultorio dental móvil que ofrece odontología de servicio completo a los niños del condado de Yuba!

Llamen hoy para ser su cita al 530-788-3578 .

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The Happy Tooth Mobile Clinic serves the dental needs of children in the Marysville Unified School District.  Full Service dentistry including: exams, x-rays, oral health assessments, cleanings, sealants, fillings, extractions, varnish, pulpotomies, crowns and carries assessment.  Visit their Facebook, PickPeach.org, or Call 530-788-3578 for more information.

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Tabla de crecimiento de los dientes de leche

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Tabla de crecimiento de los dientes de leche

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Overview of Special Education in California

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Overview of Special Education in California

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This series of 4 short animated videos covers key aspects of special education in California.

1)What is Special Education
2) Who Receives Special Education?
3) How is Special Education Organized?
4) How is Special Education Funded?

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LAO Videos

Overview of Special Education in California December 12, 2016

In this series of four animated videos, Fiscal and Policy Analyst Ryan Anderson covers key aspects of special education in California. The first video describes how schools identify students for special education services. The second describes the most common types of disabilities among California students. The last two videos explain how California administers and funds special education services. These videos provide context for ongoing conversations about special education governance and finance.

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Overview of Special Education in California - What is Special Education? [Video]

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In this series of four animated videos, Fiscal and Policy Analyst Ryan Anderson covers key aspects of special education in California. The first video describes how schools identify students for special education services. The second describes the most common types of disabilities among California students.

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Infant Program- Special Needs & Early Support

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Infant Program- Special Needs & Early Support

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The SELPA Infant Program serves eligible children and their families from birth to age three in Sutter and Yuba Counties. The infant team partners with families to build on current strengths and abilities, support challenges and address family concerns in their natural environment.
Contact using the form at SutterSELPA.org or call 530-822-2987.

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Alta Regional assists people with developmental disabilities and their families by building a team of supportive physicians, therapists, and other professionals for each of their clients. Serves all ages.  Visit AltaRegional.org for more information.

950 Tharp Road, Suite 202
530-674-3070

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Able Riders is the only therapy horseback riding program in the Sutter/Yuba/Colusa county area. This therapy relaxes tight muscles, improves balance and coordination, strength and endurance, neuromotor function, sensory processing, patience, attention, confidence and self-esteem

When?
Sessions are Tuesday and Wednesday Evenings
4:30 PM, 5:25 PM, 6:20 PM

To sign up or volunteer:  call Brenda with Able Riders at (530)751-9526 or email brenda@familysoup.org.

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The Family SOUP mission is to empower families of children with special needs through support and education to reach their full potential as members of the community.

Follow on Facebook, or visit their website.

Please call 530-751-1925 if you are interested in services or would just like to talk to another parent.

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Not sure where to start? Call the YCOE FRC to help you navigate. 530-749-4049 or  e-mail erin.gladden@yubacoe.k12.ca.us

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Abierto a familias del condado de Yuba que tengan un hijo con necesidades especialies entre las edades de 0-5.

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Open to Yuba county residents that have a child with special needs ages 0-5.

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ENROLLING NOW!

For families of children ages 0-8 with a suspected or newly diagnosed developmental disability.
Families will be connected to a Family SOUP Peer Navigator who will help guide and support as you learn and understand your child's diagnosis and get access to resources and services.

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What can you expect?

Family SOUP is working with the UC Davis MIND Institute to offer peer navigation for  families.

Family SOUP peer navigators have undergone thorough training through the UC Davis MIND Institute and are parents of children with special needs themselves, who have experience navigating the special needs service system.

This 4–6-month program includes 12 coaching sessions with a peer navigator in which parents are guided and supported as they learn and understand their child’s diagnosis, get access to services, and learn how to handle challenges that come along with having a child with special needs.

MIND the Gap is open to Yuba, Sutter, and Colusa County

families with a child under age 8 who has been

recently diagnosed with a developmental disability.

Support is available in English, Spanish and Punjabi.
If you're interested in enrolling or finding out more,

please call us at (530)751-1925

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if you are verified as  an EFMO family, you may qualify.

Contact the FCC Coordinator at 530-634-4418 or 9FSS/FSFF@ys.af.mil for Respite Care.

To learn more, contact:

Kim Hogue

kimberly.hogue.1@us.af.mil

or

Melissa Gardner melissa.gardner.ctr@us.af.mil

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Newborns- Everything is new for our littlest family members. Help your newborn feel safe and protected while exploring this big new world.

Babies – Learn how talking can be fun, singing songs helps babies brains develop and a parent’s singing voice, even if they feel or sound silly, is magic to a baby’s ears.

Toddlers – Toddlers use their senses and motor skills to explore the world. Help toddlers express creativity, develop language skills, and learn to problem solve.

Preschoolers – Preschoolers use their physical abilities to achieve more challenging tasks. Help nurture a child’s motor skills, improve memory and communication skills.

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This is the place to START if you have questions or concerns regarding your child's development.

Use the new APP from the CDC to see how your little one plays, learns, speaks, acts, and moves. Are they meeting their milestones?

Or visit YubaKids.org to connect directly with Help Me Grow Coordinators in Yuba County for FREE help to support you and your child!

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TBD: MJUSD Child Development Programs- State Preschool

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TBD: MJUSD Child Development Programs- State Preschool

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https://www.mjusd.com/Divisions/Educational-Services/Child-Development/index.html

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Camptonville Union Elementary School District- Kinder- Continuous Enrollment

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Camptonville Union Elementary School District- Kinder- Continuous Enrollment

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Kinder Enrollment Information

16585 School St, Camptonville, CA 95922

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YES Charter Academy- TK/K- Continuous Enrollment

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YES Charter Academy- TK/K- Continuous Enrollment

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If you are interested in enrolling your student at YES you can submit a Pre-Registration by visiting their Pre-Registration Parent Portal. Once received, one of the office staff will contact you directly.

You can contact YES by calling (530) 692-2210

https://yescharteracademy.org/enrollment-2/

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3/1- Wheatland School District- Pre-K, TK, K

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3/1- Wheatland School District- Pre-K, TK, K

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PRE-REGISTRATION IS NOT SET UP FOR 2022-23.  DO NOT PRE-ENROLL UNTIL MARCH 1, 2022.

https://www.wheatlandsd.com/ParentsCommunity/Registration/

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3/1- Lone Tree School/Wheatland Charter Academy TK/K

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3/1- Lone Tree School/Wheatland Charter Academy TK/K

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ON BASE TK/Kinder

Online enrollment for TK/K 2022/2023 will be available March 1st.
https://www.wheatlandsd.com/ParentsCommunity/Registration/

Lone Tree School/Wheatland Charter Academy are located on Beale AFB. See attached flyer for more information.

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2/23: Marysville Joint Unified School District- TK/K

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2/23: Marysville Joint Unified School District- TK/K

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TK and Kinder Registration:
https://www.mjusd.com/

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2/23-Plumas Lake Elementary School District

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2/23-Plumas Lake Elementary School District

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T/K and K registration information night will be February 23rd from 6:00 - 7:00. The informational night will be held virtually this year and will have information on transportation, food services, health services, and how to enroll online.
Online registration for the 2022-2023 school year will open immediately after the meeting.

http://www.plusd.org/Schools/Registration/TK--Kindergarten-Registration/index.html