Comunity health summer 2015

1

LEARN TO MAKE BETTER DECISIONS IN THE BUTCHER SHOP

in the MIDDLEMEAT

COMMUNITYHEALTHMAGAZINE.COM | SUMMER 2015

JUNE: CATARACT AWARENESS MONTHSIGHT RESTORED

DON’T EAT THAT!KNOW WHAT

FOODS ARE TOXIC TO YOUR PET

2 C O m m U N I T Y H E A L T H | L U D I N G T O N D A I LY N E W S | F R I D AY, J U N E 5 , 2 0 15

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Don’t Eat That!Know what household foods are toxic to your pets and what to do if your furry friend gets sick By Erika Grotto

the smell of coffee or chocolate candy can tempt both humans and ani-mals. But unlike humans, pets don’t know the difference between safe and danger-ous foods. And when they eat or drink things they shouldn’t, the results can be disastrous.

Many human foods are safe for pets, says Dr. Tina Wismer, medical director at the American Society for the Prevention of Cruelty to Animals’ Animal Poison Control Center. But when an animal gets a bite of something it shouldn’t, it might be a good idea to call the doctor.

WhEn to call for hElpIf a pet has consumed only a little of a sub-stance and immediately thrown it up, a little TLC at home might be sufficient. But Wismer advises dog and cat owners to fol-low their gut instincts. If a pet continues to be sick, call the vet.

“Dietary indiscretion can cause stomach upset, diarrhea, anorexia and lethargy,” she says. “If your pet is not acting normal, it is time to call the veterinarian.”

Sometimes, pets get into things without the owner knowing, so it can be more diffi-cult to figure out what’s going on. While an emergency vet visit can be costly, it might be the best way to get a dog or cat on the road to recovery, Wismer says.

“Always call as soon as possible if you

suspect your pet has gotten into something they shouldn’t have,” she says.

“If vomiting needs to be induced, we don’t want there to be a delay, but you should never provide treatment to your pet without consulting a veterinarian first. Some toxins could be more harmful com-ing back up than they were going down.”

littlE-knoWn toxinsYou might leave some foods out without a second thought, but these can be toxic to your pets:

Beverages. The ASPCA recommends avoiding coffee—or anything with caf-feine—and alcohol.

raw protein. Eggs and raw or under-cooked meat of any kind can contain harmful salmonella and E. coli.

fruit and nuts. Grapes and raisins can cause kidney failure, and avocado can cause vomiting and diarrhea in dogs. Macadamia nuts are also harmful.

Vegetables and herbs. Onion can cause upset stomachs, particularly in cats, according to the ASPCA. Garlic and chives also can lead to gastrointestinal irritation and even red blood cell damage.

some staples. Milk, bread dough, salt, and xylitol, a sugar substitute, have also made the ASPCA’s list of no-nos for pets.

Gluten-freeGo to our website to learn

about why some people are putting their pets on a grain-free diet.communityhealthMagazine.com

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SWIPE FOR SAFETYPut important food safety information in the palm of your hand with these helpful apps:


4

As we learn more about how meat affects our health, it’s changing what we eat.

But you don’t have to give up beef and chicken.

Learn to sharpen your carnivorous instincts,

and make better decisions in the butcher shop.

Meat

Middle

in

Plenty of people have a beef with meat. They want to eat it, but can’t help but think of how it made it to their plate. Meat just isn’t made like it used to be.

We’ve all heard horror stories about genetically modified chickens, and cows pumped full of antibiotics to make them get bigger faster. And we’ve known for years that a diet packed with too much meat raises our cholesterol and blood pressure.

Our attitudes toward meat have clearly changed in the past few decades. We still love meat, but we want to know more about it—how animals are raised, what they’re fed, the antibiotics and

steroids used in their growth, and how they’re processed to end up on our tables. And what we’re learning is changing what we buy at the grocery store. These scary stories are making many Americans seek steaks from cows raised organically, or only buy chicken that once roamed free on a farm. The meat industry has seen a boom in interest for artisanal meats, and you now can sink your teeth into a burger while knowing where it was bred and what it was fed.

Many others are giving up meat altogether, or turning to alter-natives. In a poll conducted in August 2013 by market research company Mintel, 7% of participants identified as vegetarians.

As we learn more about how meat affects our health, it’s changing what we eat.

But you don’t have to give up beef and chicken.

Learn to sharpen your carnivorous instincts,

and make better decisions in the butcher shop.

Meat

Middle

in

Plenty of people have a beef with meat. They want to eat it, but can’t help but think of how it made it to their plate. Meat just isn’t made like it used to be.

We’ve all heard horror stories about genetically modified chickens, and cows pumped full of antibiotics to make them get bigger faster. And we’ve known for years that a diet packed with too much meat raises our cholesterol and blood pressure.

Our attitudes toward meat have clearly changed in the past few decades. We still love meat, but we want to know more about it—how animals are raised, what they’re fed, the antibiotics and

steroids used in their growth, and how they’re processed to end up on our tables. And what we’re learning is changing what we buy at the grocery store. These scary stories are making many Americans seek steaks from cows raised organically, or only buy chicken that once roamed free on a farm. The meat industry has seen a boom in interest for artisanal meats, and you now can sink your teeth into a burger while knowing where it was bred and what it was fed.

Many others are giving up meat altogether, or turning to alter-natives. In a poll conducted in August 2013 by market research company Mintel, 7% of participants identified as vegetarians.

Midd l e

By Paige Fumo Fox

But even among vegetarians, 36% said they use meat alterna-tives, such as soy, tempeh and seitan. Also, about one-third said they use meat alternatives because they are healthy, and more than half thought meat alternatives are healthier than real meat.

But Americans still love their meat. Jeanne Colleluori is a spokeswoman for grocery chain Wegmans, which has stores in six states, including New York and Pennsylvania. Though meat alternatives have gained popularity, Colleluori says real meat still has plenty of muscle in the market.

“In the past few years, we have seen the demand for plant-based alternatives increase,” Colleluori says. “But we are not seeing a decrease in demand for meat.”

If you want to eat a healthy diet that includes meat and meat alternatives, you have more options than ever before. Shifting public opinion is encouraging the government to dictate meat pro-ducers offer products that are more natural, and to cut unhealthy practices. And a growing world of meat-free options means you can eat meat—or not—and feel good about it.


5

Midd l e

By Paige Fumo Fox





theMIDDLEBY PAIGE FUMO FOX





MIDDLEBY PAIGE FUMO FOX






Where’s the beef (from)?While they crave a tasty prime rib or chicken leg, people also thirst for more knowledge about where their meat comes from. And antibiotics top the list of concerns.

“This last year, we’ve seen a lot about antibiotic-resistant bacteria. That has prompted a lot of concern,” says Jessica Shade, director of science programs at The Organic Center, a nonprofit research group in Washington, D.C.

Meat producers use antibiotic drugs to avoid the spread of infection among their animals, and also to artificially promote their growth. The problem is that they’re the same drugs used to treat people when they’re sick. We take antibiotics, and eat them in meats. This overexposure is breeding bacteria more resistant to the drugs, creating a potentially deadly situation.

In fall 2013, the Centers for Disease Control and Prevention reported that each year more than 2 million Americans get antibiotic-resistant infections, and 23,000 die as a result. Yet up to half of antibiotic use in humans and animals is unnecessary, the report says.

Several studies have compared the presence of antimicrobial-resistant bacteria—bacteria that can’t be killed by antibiotics—in conventionally and organically produced meats. Some showed no significant difference, but in others, the organic meat had less antimicrobial-resistant bacteria, Shade says.

Responding to these statistics and public outcry, in December 2013, the Food and Drug Administration announced a policy change that indicated meat producers should phase out the use of antibiotics for enhancing growth or improving feed efficiency, using them only when medically necessary.

The FDA also said it wants the companies that market these drugs to voluntarily remove “production uses” from the approved uses for medically important antimicro-bial drugs. If manufacturers comply, it would be illegal for ranchers to use the drugs for livestock growth.

“This is a good start toward a necessary decrease in the agricultural use of antibiotics,” Shade says. “I still recommend choosing organic as a way to decrease the development of antibiotic-resistant bacteria, and potentially reduce your exposure to these ‘superbugs.’”

Antibiotics aren’t the only drugs plaguing the worried minds of carnivores. Ranchers also use hormones to amp up growth among their herds, and traces of these synthetic chemi-cals ultimately end up in farm waste, which may contaminate groundwater and streams.

Experts don’t know whether these hormones present a danger to human health, but studies have already shown links to abnormal hormone levels in aquatic animals, accord-ing to research from The Organic Center.

The FDA says the level of hormones used in cattle have been shown to be safe. And resid-ual amounts are below levels that would have a damaging effect on humans, Shade says.

And conventional wisdom is slowly changing, Shade says. She talks with farmers and ranchers frequently, and many who switch to organic practices find their animals actually stay healthier.

3 meat cheatersThe meat alternative business has mush-roomed. according to a June 2013 report by market research group mintel, sales from specialty and natural supermarkets of meat alternatives reached $553 mil-lion in 2012, an 8% increase from 2010. if you’re searching for some popular meat alternatives, check out these products.

tempeh made by fermenting whole soybeans Nutty flavor Can be chopped, sauteed, stewed, crumbled and roasted

tofu made by thickening soymilk also known as “bean curd” Bland flavor Can be “silken” or soft, or firm enough to marinate and stir-fry or grill

seitan also known as “wheat meat” Created by reducing whole wheat flour down to pure gluten Can be made from scratch, or bought as a mix Chewy texture Found in prepared foods like vegetar-ian fajitas and lunchmeat-style products

SourCeS: Whole FoodS, VegeTariaN reSourCe grouP

don’t pig out!

1 serving of meat is about 3 to 4 ounces.

That’s about the same size as a bar of soap

or deck of cards.

truth behind the labelsany health-conscious food shopper has been stuck in the meat department, going back and forth between products with different labels, unsure of what’s best. Should i choose “natural” or “organic?” What do those mean, anyway? Jessica Shade, of The organic Center nonprofit, cautions consumers to read labels carefully, as “some labels are confusing, unfortunately,” she says.

you might think the chicken you buy is extra healthy if it’s labeled “hormone-free,” but it’s actually illegal to add hormones to poul-try. all pork or poultry carrying the label “no hormones added,” must also include the statement “federal regulations prohibit the use of hormones (in pork or poultry).”

beef: no hormonesThe label “no hormones administered” may be added if the producers provide the uSda with enough evidence that hor-mones haven’t been used in raising the cows.

ChiCken: no hormonesit’s illegal to use hormones in chicken growth, so this label only means they’re following the law, which is why this label is followed by the statement: “Federal reg-ulations prohibit the use of hormones (in pork or poultry).”

ChiCken: air-Chilled vs. Water Chilledair-chilled chicken is hung in a cooler and blasted with cold air to keep it preserved. Water-chilled chicken is immersed in water, which is often treated with antibiot-ics and chlorine.

natural as close to its original form as possible Contains no artificial ingredients or added colors minimal processing that doesn’t fundamentally alter the product does not cover farm practices

no antibiotiCsmay be used for meat and poultry prod-ucts if the producer can document the animals were raised without antibiotics.

organiC animals were raised under specific regulations that dictate health and wellness standards animals may be fed only 100% organic feed No antibiotics, hormones or other drugs may be used animals have 24-hour access to the outdoors

free-rangeanimals get continuous access to food, fresh water and the outdoors, which may or may not be fenced in or covered with a net-like material.

Cage-freeanimals can roam about a building or room, with unlimited access to food and fresh water.

grass-fedanimals get a majority of nutrients from grass throughout their life. it doesn’t mean organic, or hormone- or antibiotic-free, unless it’s noted.

pasture-raiseddue to the number of variables involved in pasture-raised agricultural systems, the uSda has not developed a federal defini-tion for pasture-raised products.

humanemultiple labeling programs make claims that animals were treated humanely during the production cycle, but the verifi-cation of these claims varies widely. These labeling programs are not regulated under a single uSda definition.

SourCe: uSda

how the beefstacks upPortions are so important, especially when it comes to meat, says regis-tered dietitian Katie Lambert. Despite what your neighborhood steakhouse sees as a meal for one person, keep in mind one serving of meat is about 3 to 4 ounces. “In the land of bigger is bet-ter, it’s hard to scale back,” Lambert says. Remember these tips, so you don’t overdo it at your next meal.

8 oz. meat = thin paperback book

1 oz. meat = box of matches

3 oz. meat = bar of soap

Source: AmericAn cAncer Society

reCalls.gov/food Check out this site to track recalls of meat and other food products. You can also sign up for email notifications.

behind the sCenesSteroid hormone drugs

are formulated as pellets that are placed under the skin on the back side of the animal’s ear.

The pellets dissolve slowly under the skin.

Just because something is catered to vegetarians, doesn’t mean it’s going to be healthier for you.kaTie lamberTregiSTered dieTiTian


7

Where’s the beef (from)?While they crave a tasty prime rib or chicken leg, people also thirst for more knowledge about where their meat comes from. And antibiotics top the list of concerns.

“This last year, we’ve seen a lot about antibiotic-resistant bacteria. That has prompted a lot of concern,” says Jessica Shade, director of science programs at The Organic Center, a nonprofit research group in Washington, D.C.

Meat producers use antibiotic drugs to avoid the spread of infection among their animals, and also to artificially promote their growth. The problem is that they’re the same drugs used to treat people when they’re sick. We take antibiotics, and eat them in meats. This overexposure is breeding bacteria more resistant to the drugs, creating a potentially deadly situation.

In fall 2013, the Centers for Disease Control and Prevention reported that each year more than 2 million Americans get antibiotic-resistant infections, and 23,000 die as a result. Yet up to half of antibiotic use in humans and animals is unnecessary, the report says.

Several studies have compared the presence of antimicrobial-resistant bacteria—bacteria that can’t be killed by antibiotics—in conventionally and organically produced meats. Some showed no significant difference, but in others, the organic meat had less antimicrobial-resistant bacteria, Shade says.

Responding to these statistics and public outcry, in December 2013, the Food and Drug Administration announced a policy change that indicated meat producers should phase out the use of antibiotics for enhancing growth or improving feed efficiency, using them only when medically necessary.

The FDA also said it wants the companies that market these drugs to voluntarily remove “production uses” from the approved uses for medically important antimicro-bial drugs. If manufacturers comply, it would be illegal for ranchers to use the drugs for livestock growth.

“This is a good start toward a necessary decrease in the agricultural use of antibiotics,” Shade says. “I still recommend choosing organic as a way to decrease the development of antibiotic-resistant bacteria, and potentially reduce your exposure to these ‘superbugs.’”

Antibiotics aren’t the only drugs plaguing the worried minds of carnivores. Ranchers also use hormones to amp up growth among their herds, and traces of these synthetic chemi-cals ultimately end up in farm waste, which may contaminate groundwater and streams.

Experts don’t know whether these hormones present a danger to human health, but studies have already shown links to abnormal hormone levels in aquatic animals, accord-ing to research from The Organic Center.

The FDA says the level of hormones used in cattle have been shown to be safe. And resid-ual amounts are below levels that would have a damaging effect on humans, Shade says.

And conventional wisdom is slowly changing, Shade says. She talks with farmers and ranchers frequently, and many who switch to organic practices find their animals actually stay healthier.

3 meat cheatersThe meat alternative business has mush-roomed. according to a June 2013 report by market research group mintel, sales from specialty and natural supermarkets of meat alternatives reached $553 mil-lion in 2012, an 8% increase from 2010. if you’re searching for some popular meat alternatives, check out these products.

tempeh made by fermenting whole soybeans Nutty flavor Can be chopped, sauteed, stewed, crumbled and roasted

tofu made by thickening soymilk also known as “bean curd” Bland flavor Can be “silken” or soft, or firm enough to marinate and stir-fry or grill

seitan also known as “wheat meat” Created by reducing whole wheat flour down to pure gluten Can be made from scratch, or bought as a mix Chewy texture Found in prepared foods like vegetar-ian fajitas and lunchmeat-style products

SourCeS: Whole FoodS, VegeTariaN reSourCe grouP

don’t pig out!

1 serving of meat is about 3 to 4 ounces.

That’s about the same size as a bar of soap

or deck of cards.

When you Want meat: don’t take shortCutsSo, does meat have a place in a healthy diet? Absolutely, says reg-istered dietitian Katie Lambert, of Barnes-Jewish Hospital in St. Louis. There’s nothing wrong with indulging your carnivorous cravings, Lambert says. You can maintain a healthy diet with or without meat, and it’s not as boring as you’d think.

“I’ve been getting a lot of questions like, ‘Should I be giving up red meat?’” she says. “There are plenty of things you can have besides boneless, skinless chicken breasts.”

Be more selective with the cut of meat you choose, she says, to get the healthiest option possible. When you’re at the butcher counter, look for loins and other cuts of meat from the upper back and sides of an animal, rather than the belly, where ground beef and flank steak come from.

“That’s where most of the fat is,” Lambert says.Look for 90% or 93% lean ground meats, and go easy on those

rib eyes and marbled steaks because of their high fat content.When you prepare meat, be sensitive about how much season-

ing you add to the dish. You’ll dial up the health risks by adding too much salt to your meat meals.

going meatless: vegetarians and vitaminsFor those who choose to cut out meat altogether, the options have definitely improved, says Mark Rifkin, a registered dietitian and volunteer with the Vegetarian Resource Group in Baltimore. He switched to a vegan diet—one that excludes all animal-derived ingredi-ents—in 1986.

“Quite frankly, some of the early products were quite disgusting,” Rifkin says. To make up for some flavor deficiencies, they tended to be heavily processed and high

in salt, he says. But the variety of products has improved, with aisles filled with Tofurky breasts, black bean burgers, tofu cheese and sausage, and seitan—a gluten protein often used as a meat substitute. These ingredients come in more forms—and can be prepared in more ways—than ever before.

“They’re becoming more popular in terms of what you can do with them,” Rifkin says.Adopting a vegetarian or vegan diet a diet presents its own set of health concerns,

Lambert says. She says people who remove meat from their diet lose a significant source of nutrients, including protein, zinc, iron and vitamin B. She recommends B12 and iron supplements, as well as plenty of nuts, seeds, legumes and kidney or other beans to help offset that loss.

“We get concerned with vegetarians becoming anemic,” Lambert says. And many meat alternatives are loaded with sodium to improve their taste, Lambert

says. They might even a have surprisingly high fat content.“Just because something is catered to vegetarians, doesn’t mean it’s going to be health-

ier for you,” Lambert says.

the cure for bacon addictionBacon is having a moment in pop cul-ture, with the crispy stuff being piled on burgers, tossed in salads, and even sprinkled onto ice cream sundaes. it’s a salty, fatty counterbalance to the healthier meat movement.

“it’s kind of an interesting trend,” says registered dietitian Katie lambert. “Bacon is a meat that is higher in saturated fat, but because of the great taste, and that fact that it can go with so many things, it’s kind of exploded on the scene.”

if you’re on the bacon bandwagon, consider turkey bacon to cut down some of the fat. But keep in mind that it’s a processed product with high lev-els of sodium, so go easy on it.

We are not seeing a decrease in demand for meat.Jeanne ColleluoriSpokeSwoman for wegmanS groCerY

meaty issue more than

2 million americans get antibiotic-resistant infections each year,

23,000 of whom die as a result, says the Centers for disease Control and prevention.
































































So, does meat have a place in a healthy diet? Absolutely, says registered dietitian Ka-tie Lambert, of Barnes-Jewish Hospital in St. Louis. There’s nothing wrong with indulging your carnivorous cravings, Lambert says. You can maintain a healthy diet with or without meat, and it’s not as boring as you’d think.

“I’ve been getting a lot of questions like, ‘Should I be giving up red meat?’” she says. “There are plenty of things you can have be-sides boneless, skinless chicken breasts.”


“That’s where most of the fat is,” Lambert says.

Look for 90% or 93% lean ground meats, and go easy on those rib eyes and marbled steaks because of their high fat content.

When you prepare meat, be sensitive about how much seasoning you add to the dish. You’ll dial up the health risks by adding

too much salt to your meat meals.


8

If you’ve ever found yourself questioning the accu-racy of the weather forecast because instead of clear skies, you see a cloudy horizon, then it might be time to talk with an ophthalmologist.

Amber Kunselman, surgical coordinator for ophthalmolo-gist Dr. Parag Perekh of Laurel Eye Clinic, says cloudy vision is the number one symptom of cataracts.

“Cataracts are part of the natural aging process of the (eye) lens,” Kunselman says. “Sooner or later, everyone develops them.”

Besides cloudy vision, people with cataracts may experience blurry vision, a glare or halo effect around headlights or lamps, and poor night vision or double vision.

According to the National Eye Institute, by age 80, more than half of all Americans either have cataracts or have had cataracts surgery. However, cataracts are not necessarily lim-ited to senior citizens. People in their 40s and 50s can develop an age-related cataract, but it will probably be small and won’t affect their vision much. About 70% of Perekh’s Brookville, Pa., practice is made up of patients seeking treatment for cataracts.

What are CataraCts?The lens of the eye comprises mostly water and protein, which is precisely arranged to keep the lens clear and allow light to pass through. With aging, some of the protein may clump together, forming a cloud over a small area of the lens—this is a cataract. As the cataract grows larger, it becomes increasingly harder to see well.

Along with age-related cataracts are those caused by dia-betes or lifestyle choices, like smoking and alcohol use. Environmental factors, including prolonged exposure to sun-light without protective eyewear and, in rare cases, head trauma or a blow to the eye may result in a cataract.

surgICal solutIonSurgery, although it may not be immediately indicated, is the best permanent solution for cataracts, Kunselman says. Cataracts can develop gradually and in the early stage may be merely annoying. However, the larger they grow, the more they can interfere with a person’s ability to read, watch television and drive safely.

Not that long ago, cataract surgery meant an hour or more

Cataracts are part of the natural aging process of the (eye) lens. Sooner or later, everyone develops them. amber Kunselman, LaureL eye CLiniC

spent in the operating room, incisions, sutures and a three-day hospital stay. Today, most patients remain wide awake through-out the procedure, which takes 20 to 30 minutes. Afterward, they can expect a minimal amount of discomfort and usually return to their daily routine within a day or so.

The surgeon begins by removing the affected lens, which can restore about one-third of a patient’s visual acuity and function, Kunselman says.

Next comes the placement of an artificial intraocular (in the eye) lens, and here’s where things get interesting. Perekh offers patients a variety of options to customize their vision after cat-aract surgery. Depending upon the shape of their cornea or astigmatism, patients may choose to have their vision corrected to lessen their dependence on eyeglasses or to improve their vision at greater distances.

“Some patients opt for what we refer to as the ‘distance and near’ option, which allows them to give up eyeglasses totally,” Kunselman says.

reduCe Your rIsKOphthalmologists advise protecting your eyes from ultravio-let sunlight with sunglasses or a hat with a brim to help delay the onset of cataracts. Research also shows that a diet rich in green leafy vegetables, fruit and other antioxidant foods help to reduce the risk of age-related cataracts.

Sight Restoredunderstand the symptoms of cataracts and how you can get your vision backBy Joanne K. Clobus

June: CataraCt awareness Month

1 xx 2014 C o m m u n i t y H e a l t H

For some children, summer vacation means brawls in the back-seat of the car, screaming matches over toys, hair pulling and shouts of, “He started it!” But it doesn’t have to be that way. Just because kids have time on their hands doesn’t mean conflict has to escalate.

Sibling relationships can have a sig-nificant impact on child development, says Mark Feinberg, research professor with Penn State University’s Prevention Research Center for the Promotion of Human Development. Feinberg worked on the Siblings are Special program, a study that tested whether a curriculum developed for siblings and parents could help reduce sibling conflict.

“The research shows that children’s siblings impact their development, self-esteem, engagement in risky behaviors and ability to have good positive friend-ships, as well as romantic relationships throughout life,” Feinberg says.

Parents should be careful how they handle fights between siblings, says par-ent educator, former teacher and parent Joanna Faber, of Putnam Valley, N.Y. When children are fighting, parents need to respond in a helpful manner.

“The first thing is to see if they need help,” she says. “The second thing is to not take sides—stay neutral and acknowledge each kid’s feelings. Third, put them in charge to figure out what choices they have and what they can do.”

Keep the peace this summer with tips and ideas for handling conflict.

Avoid the BlAme GAmeParents often make the mistake of trying to figure out who is to blame, Faber says. But it’s best to not point fingers.

“There’s no gold at the end of that rain-bow as soon as you take sides,” Faber says.

tAke it SeriouSlyAlthough some fights may seem petty, it’s important to realize they are impor-tant to the children, Faber says.

“Their conflicts are just as important to them as our conflicts with a spouse or coworker are with us, and figuring out how to resolve those conflicts is the important and necessary work of their childhood. So, even though it’s exas-perating to us, you have to give those problems respect,” she says.

Provide StimulAtionIt’s important to keep kids busy during summer break, he says.

“We suspect that one of the reasons kids gets in fights a lot with a brother or sister is just pure boredom,” Feinberg says. “They will look for stimulation. Getting into arguments or fights and provoking their siblings I wouldn’t say is great fun but at least it’s more stimulat-ing than being bored.”

Faber recommends parents and their children check out the The Siblings’ Busy Book, which features ideas for fun activ-ities that will keep kids stimulated and out of trouble.

It helps to encourage siblings to work together as a team, as well. That might mean working on a project together or playing a duet, for example.

Spending time with each child indi-vidually may also help reduce sibling rivalry, Feinberg says.

CurB ComPetitionDe-emphasizing competition between siblings also helps to cut back on fight-ing, Faber says.

For example, if you’re playing a board game, make it so there are first, second and third winners, rather than a win-ner and a loser. Or have children do an obstacle course and beat their own time rather than beating their siblings’ time.

“You can lecture all you want about not being a sore loser, but little kids can’t separate the idea of losing a game or being a loser,” Faber says. “Do yourself a favor and change the game.”

RivalRy Time OuTTips for keeping your kids from duking it out during summer vacation By kirSten SrinivASAn

Their conflicts are just as important to them as our conflicts with a spouse or coworker are with us.JoAnnA FABer parenT educaTor

For some children, summer vacation means brawls in the backseatof the car, screaming matches over toys, hair pulling and shouts of, “He started it!” But it doesn’t have to be that way. Just because kids have time on their hands doesn’t mean conflict has to escalate.

Sibling relationships can have a significant impact on child development, says Mark Feinberg, research professor with Penn State University’s Prevention Research Center for the Promotion of Human Devel-opment. Feinberg worked on the Siblings are Special program, a study that tested whether a curriculum developed for siblings and parents could help reduce sibling conflict.

“The research shows that children’s siblings impact their development, selfesteem, engagement in risky behaviors and ability to have good positive friend-ships, as well as romantic relationships throughout life,” Feinberg says.

Parents should be careful how they handle fights between siblings, says parent educator, former teacher and parent Joanna Faber, of Putnam Valley, N.Y. When children are fighting, parents need to respond in a helpful manner.

“The first thing is to see if they need help,” she says. “The second thing is to not take sides—stay neutral and acknowledge each kid’s feelings. Third, put them in charge to figure out what choices they have and what they can do.”

Keep the peace this summer with tips and ideas for handling conflict.

Avoid the BlAme GAmeParents often make the mistake of trying to figure

out who is to blame, Faber says. But it’s best to not point fingers.

“There’s no gold at the end of that rainbow as soon as you take sides,” Faber says.

tA ke it SeriouSly

Although some fights may seem petty, it’s impor-tant to realize they are important to the children, Faber says.

“Their conflicts are just as important to them as our conflicts with a spouse or coworker are with us, and figuring out how to resolve those conflicts is the important and necessary work of their childhood. So, even though it’s exasperating to us, you have to give those problems respect,” she says.

Provide StimulAtionIt’s important to keep kids busy during summer

break, he says“We suspect that one of the reasons kids gets in fights a lot with a brother or sister is just pure boredom,” Feinberg says. “They will look for stimula-tion. Getting into arguments or fights and provoking their siblings I wouldn’t say is great fun but at least it’s more stimulating than being bored.”

Faber recommends parents and their children check out the The Siblings’ Busy Book, which features ideas for fun activities that will keep kids stimulated and out of trouble.

It helps to encourage siblings to work together as a team, as well. That might mean working on a project together or playing a duet, for example.

Spending time with each child individually may also help reduce sibling rivalry, Feinberg says.

CurB ComPetitionDe-emphasizing competition between siblings also

helps to cut back on fighting, Faber says.For example, if you’re playing a board game, make

it so there are first, second and third winners, rather than a winner and a loser. Or have children do an obstacle course and beat their own time rather than beating their siblings’ time.

“You can lecture all you want about not being a sore loser, but little kids can’t separate the idea of los-ing a game or being a loser,” Faber says. “Do yourself a favor and change the game.”


9

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32 SUMMER 2015 C o m m u n i t y H e a l t H

eatsmonitor

Junk the JarIf you’re not thrilled with the thought of your baby

getting all his meals from a jar, try making your own baby food. It’s easy and affordable, and often can be found right in the meal you’re already preparing for everyone else in the family.

“Start with vegetables. Don’t be afraid to take whatever Mom and Dad are eating and chop it up and put it in a blender,” says Amy Nadelen, a family nutrition educator and president of Tribe Wellness in Rochester, N.Y.

Babies are typically ready for solid foods at about 6 months, when they can sit and hold their heads up, appear interested in putting new things in their mouths, and have roughly dou-bled their birth weight, according to the American Academy of Pediatrics. Once baby is ready, introduce single-ingredient foods gradually, watching to make sure she can tolerate a new food before adding another.

After a few months, babies will likely start showing signs they want to feed themselves little pieces of food. But babies develop at different rates, so if you’re unsure about whether your child is ready for solid foods, talk to your pediatrician.

The perception was that babies have to start out eating very bland foods, but guidelines have changed, Nadelen says. A little bit of spices and herbs are OK in baby food. But remember the USDA says it is not safe to give honey to a baby younger than 1, because honey can contain bacteria that can cause botulism.

“Babies all over the world are eating different seasonings and spices. You can introduce them with table foods gradu-ally, and look for reactions,” says Dr. Evelina Krieger, director of pediatric inpatient services at Allegheny General Hospital. “Some babies even like spicy foods if introduced early.”

The recommendation to hold off feeding a baby common allergens like berries has also changed, says Krieger. Talk with your pediatrician. As long as there is no family his-tory of food allergies,

it will likely be fine to gradually introduce the foods. Bananas and avocados can be mashed raw, of course. But

most foods will need prep to soften them up. Steaming is a great way to soften foods while retaining nutrients. Nadelen also recommends roasting vegetables to bring out flavor. If you’re tossing turnips and sweet potatoes in with your roast, grab a few chunks and mush them for baby.

Don’t forget—the baby food stage really only lasts a few months. Then it’s on to eating whatever Mom and Dad eat, just in smaller bites and servings.

When Krieger’s son and daughter were babies, she would figure out what they could eat and then create tasty food combinations.

“I liked to mix a meat, fruit and vegetable,” she says. “Chicken with sweet potato and broccoli was a frequent one.”

Don’t be afraid to take whatever Mom and Dad are eating and chop it up and put it in a blender.Amy NAdeleNFamily nutrition educator

make your own baby food to introduce new tastesBy PAIge Fumo Fox

SmArt StorAgeFresh purees last a couple of days in the fridge in glass or plastic food storage containers. Remember: If the baby won’t eat the whole amount you’ve prepared, spoon out just what he needs and store the rest. Don’t let him eat from the container, to keep bacteria from growing during storage.

Freeze purees in ice cube trays, which yield about 1 ounce each. Store the cubes in a freezer bag, and they’ll keep for about a month.

No New toolS NeededThere are plenty of products designed for making baby food, such as the Beaba, which can steam, blend and reheat. But if you already own a blender, food processor or immersion blender, that’s all you need. Steam on the stovetop or in the microwave.

meAt-Free IS FINeNadelen notes that most babies don’t like meat at first, and says, “Don’t stress about that.” Instead, Krieger suggests, try lentils or quinoa for protein.


11

C o m m u n i t y H e a l t H SUMMER 2015 33

Double-Duty Dinners By tIm dudIk, Community HealtH HouSe CHeF

Don’t make two meals—adapt what you cook for your adult dinner into food for your baby. Check out these three simple meal plans with convertible ingredients. Have a blender or baby food maker on hand to puree, and pair these with any other fresh or jarred baby food.

Potatoes with kalemakes two adult servings

and one baby serving.

4 large yukon gold potatoes, washed, left whole

½ lb. kale, chopped2 tbsp. olive oil1 ½ tbsp. salt1 tsp. black pepper

1 Place potatoes on a medium baking sheet, and season with 1 tablespoon olive oil, 1 table-spoon salt and 1 teaspoon black pepper. Bake at 350 degrees F for 35 minutes or until fork-soft. 2 Sauté kale with remaining olive oil, salt, pepper until very soft. Combine potatoes and kale to serve. 3 Remove 1 cup and puree in blender for baby. If desired, incorporate a quarter-cup of chicken.

Grilled avocadomakes three adult servings


2 large avocados, skinned, cut in half

1 tbsp. olive oil1 tsp. salt1 tsp. black pepper

1 Before grilling, reserve one half for baby, mashing thoroughly with a fork or wooden spoon. With other avocados, coat flat sides with oil, salt and pepper. 2 Place flat-side down on oiled grill for 3 minutes. Tastes great with a dash of hot sauce.

on tHe StoVetoP

youR aDulT DINNeR

BeNeFITS FoR BaBy

To STaRT

youR BaBy’S DINNeR

in tHe oVen on tHe grill

Pan seared steak, sautéed zucchini and yellow squash

herb roasted chicken, Yukon gold potatoes with kale

chili lime shrimp with grilled avocado

Zucchini and yellow squash give your baby a good dose of vita-min C, potassium and fiber.

Potatoes offer potassium, fiber and vitamin B6, and you’ll give your baby vitamins a and C with the kale, and introduce a new flavor in its earthy tartness.

avocado is a great first baby food because of its creaminess, high nutrition content and good fats.

Season your favorite cut of steak with olive oil, salt, pep-per and fresh garlic. Sear in a cast iron skillet over high heat until internal tempera-ture reaches 125 degrees F for medium rare.

Season a whole chicken generously with salt, pepper, garlic powder, dried thyme and dried oregano. Bake at 350 degrees F for 45 minutes, or until the internal tempera-ture reaches 165 degrees, when measured at the meatiest part of the breast.

mix juice of 1 lime, 1 tbsp. olive oil, 2 tsps. salt, 1 tsp. black pep-per, 2 tsps. ancho chili powder in a bowl. Coat 12 large shrimp in mix-ture and marinate in fridge for 30 minutes or up to 2 hours. Skewer shrimp for easy grilling, using two skewers to keep stable while turn-ing. Grill for 3 minutes per side until shrimp are pink throughout.

sautÉed squashmakes two adult servings


1 tbsp. olive oil1 large zucchini, diced1 large yellow squash, diced1 tsp. salt1 tsp. black pepper

1 Heat a medium skillet over medium heat, and add olive oil. When oil is hot, add other ingredients. Sauté until zucchini and squash are tender.2 Remove one cup and puree in blender for baby.

C o m m u n i t y H e a l t H SUMMER 2015 33

Double-Duty Dinners By tIm dudIk, Community HealtH HouSe CHeF

Don’t make two meals—adapt what you cook for your adult dinner into food for your baby. Check out these three simple meal plans with convertible ingredients. Have a blender or baby food maker on hand to puree, and pair these with any other fresh or jarred baby food.

Potatoes with kalemakes two adult servings


4 large yukon gold potatoes, washed, left whole

½ lb. kale, chopped2 tbsp. olive oil1 ½ tbsp. salt1 tsp. black pepper

1 Place potatoes on a medium baking sheet, and season with 1 tablespoon olive oil, 1 table-spoon salt and 1 teaspoon black pepper. Bake at 350 degrees F for 35 minutes or until fork-soft. 2 Sauté kale with remaining olive oil, salt, pepper until very soft. Combine potatoes and kale to serve. 3 Remove 1 cup and puree in blender for baby. If desired, incorporate a quarter-cup of chicken.

Grilled avocadomakes three adult servings


2 large avocados, skinned, cut in half

1 tbsp. olive oil1 tsp. salt1 tsp. black pepper

1 Before grilling, reserve one half for baby, mashing thoroughly with a fork or wooden spoon. With other avocados, coat flat sides with oil, salt and pepper. 2 Place flat-side down on oiled grill for 3 minutes. Tastes great with a dash of hot sauce.

on tHe StoVetoP

youR aDulT DINNeR

BeNeFITS FoR BaBy

To STaRT

youR BaBy’S DINNeR

in tHe oVen on tHe grill

Pan seared steak, sautéed zucchini and yellow squash

herb roasted chicken, Yukon gold potatoes with kale

chili lime shrimp with grilled avocado

Zucchini and yellow squash give your baby a good dose of vita-min C, potassium and fiber.

Potatoes offer potassium, fiber and vitamin B6, and you’ll give your baby vitamins a and C with the kale, and introduce a new flavor in its earthy tartness.

avocado is a great first baby food because of its creaminess, high nutrition content and good fats.

Season your favorite cut of steak with olive oil, salt, pep-per and fresh garlic. Sear in a cast iron skillet over high heat until internal tempera-ture reaches 125 degrees F for medium rare.

Season a whole chicken generously with salt, pepper, garlic powder, dried thyme and dried oregano. Bake at 350 degrees F for 45 minutes, or until the internal tempera-ture reaches 165 degrees, when measured at the meatiest part of the breast.

mix juice of 1 lime, 1 tbsp. olive oil, 2 tsps. salt, 1 tsp. black pep-per, 2 tsps. ancho chili powder in a bowl. Coat 12 large shrimp in mix-ture and marinate in fridge for 30 minutes or up to 2 hours. Skewer shrimp for easy grilling, using two skewers to keep stable while turn-ing. Grill for 3 minutes per side until shrimp are pink throughout.

sautÉed squashmakes two adult servings


1 tbsp. olive oil1 large zucchini, diced1 large yellow squash, diced1 tsp. salt1 tsp. black pepper

1 Heat a medium skillet over medium heat, and add olive oil. When oil is hot, add other ingredients. Sauté until zucchini and squash are tender.2 Remove one cup and puree in blender for baby.

Don’t make two meals—adapt what

you cook for your adult

dinner into food for your baby. Check

out these three simple meal

plans with convertible ingredients.

Have a blender or baby food

maker on hand to puree, and

pair these with any other fresh

orjarred baby

food.


12

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Comunity health summer 2015

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