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Help Kids Develop Healthy Habits By Lindzi Wasko, 59th Medical Training Squadron Nutrition is an integral part of health in all individuals, especially in children. This month take some time to assess your eating habits and how they may be affecting your child. Children are very susceptible to their surroundings and often imitate those closest to them. It is important for parents to consume foods you wish your child to consume. If you set the standard, children will likely follow your example. It is also important to keep positive associations with food and avoid using food as a reward, with the exception of celebrating special occasions such as a birthdays or family gatherings. Use positive associations to encourage children to eat fruits, vegetables, dairy and other healthy. Avoid using negative reinforcement when the child refuses to eat or try new foods. It takes a child an average of eight to 10 times to accept a new food. If the child does not respond to a new item, keep offering it, but also have an alternative item to consume in the mean time. Meal time should be positive; insisting that the child consume a certain item or clean their plate may result in a negative experience. Healthy eating habits are key to long term success of healthy eating. Healthy eating habits can be instilled in a child at any age. Here are some tips on developing healthy eating habits in children: Start by cutting down on fat intake. Try using low-fat or non-fat dairy items, choose leaner meats such

January 2011

as loin or round cuts, skinless poultry, and decrease or eliminate use of high-fat condiment items such as butter, mayonnaise, and salad dressing.

away from home. The experience can also be used as an educational tool to reinforce healthy habits and may give the child a sense of satisfaction that they made a contribution.

Avoid giving children "empty" calories. Empty calories are foods and beverages that do not provide substantial vitamins and nutrients with the calories. Sugar beverages such as soda and and sweet, artificial fruit juices, as well as high sugar items such as candy bars or sugar cereals have a high caloric content without the nutritional benefit. Juice drinks tend to fill children up and make them less likely to eat meals later. It is important to limit these and consume in moderation.

Ensure your child is not watching Editor: Christie Lennen television, using a computer or playing video games while consuming food. Electronics are a distraction and 2010/2011 children, as well as adults, Steering Team tend to miss important hunger cues that can result in Coordinator: eating past hunger.

Family meals are important. Having a set meal time has been shown to increase positive associations of food and in the longterm the child is more likely to have a decrease in unhealthy weight practices and substance abuse. Research shows that children who eat regularly with their family do better in school than children who do not. Try to limit meals away from home. Dining out should be for special occasions. The average American family dines out three times per week, not including fast-food lunches. Not only is it healthier to consume foods at home, but it is also cheaper. Get kids involved with grocery shopping and cooking. Children are receptive to learning and involving them in the purchasing and preparation process will enable them to make healthy choices

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Kristin Eastburn Instilling healthy eating habits at a young age helps set your child up for success in the long run. Studies show that children who have healthy eating habits at a younger age will continue to have a healthier body weight as they age.

Creative Activities: Vacant Publicity: Christie Lennen Care & Concern: Vacant DGL Team Leader:

Advertising companies spend millions of dollars in research to deterTerra Hughett mine which methods of advertising will appeal the most to children. Gro- Spiritual Life Coordinator: cery stores are set up so that high Vacant sugar items like cookies, cereals, and Mentor Moms: cakes are within a child's reach. It is important to combat these De’Etta Goecker items by reinforcing the healthy eating habits listed above. Mary DeJager If you take your child to the grocery store have them help with the grocery list, checking off the items, ensuring items not on the list are not placed in the cart, etc. The key is to keep it positive and fun. If your child really likes cookies, make them from scratch and use healthier options or substitutions. If you make a conscious effort to eat healthy yourself, your family will follow suit. Keep in mind it is never too late to start making healthy decisions for you and your family.

Connie Bridges Discussion Group Leaders: Celina Mueller Christina Stade Janelle Torbit Moppetts: Vacant Special Projects: Carrie Armstrong

A fãxxà a|z{à for Deployed Spouses Date: February 11th Time: 7 – 8:30pm Location: Misawa AB Chapel Join us for a night of desserts, drinks, fellowship, and friendship as we laugh along with Christian Comedian and Army wife Carol Summar Simpson. This is a free event and all spouses of deployed service members are welcome. Children’s ministry is available but space is limited. Please RSVP by February 1st to Susane at Sponsored By: Protestant Women of the Chapel

How Do You Take Care Of Yourself?


●Schedule a Time Out For Yourself ●Write a Mommy Time Out Menu ●Incorporate Quick Life-Giving Remedies in Your Schedule ●Figure Out How to Do What You Love at Home with Your Family ●Ask for help. ●Practice gratitude, regardless of the situation

Ideas from Vina Barnham; Page 2

Misawa MOPS

Misawa MOPS Budget Corner by Celina Mueller Eating healthy can be expensive, but you will find you can save money without compromising your health. Here are some helpful tips to help you do so: Eating Healthy on a budget

Buy Generic – Avoid being “Brand Loyal� and try store brand health snacks. Home vs Take out – Prepare your own meals at home vs. fast food, so you know what’s going into your food. Farmers Market – By shopping at your local farmers market, produce is at its freshest and it helps keep money in the community. Eat seasonal – Purchase your fruits and veggies by season, they cost less and taste better when in season. Grow your own – The amount of money saved by planting your own garden is limitless and can also be rewarding for you and your kids. Go Frozen – Frozen vegetables can sometimes be cheaper than fresh and typically provide more nutrition than canned vegetables. Buy Bulk – Buying items like pastas, dried fruits, nuts, etc can save up to 35% on average. Plan your meals – Plan your meals before heading to the store and adhere to your grocery list. Impulse buying – Avoid impulse buying and resist those cookies! Water Filters – Buy a good water filter and cut those expensive water bottles from your budget and feel good about helping preserve our environment.

Health Tip by Christie Lennen, RN Five servings af fruits and vegetables sometimes sounds out of the realm of reality...but here are some tips on how to “beef� up your servings. !) Shredded zuchinni into most food will not change the flavor or consistency but adds valuable nutrients 2) Defrost frozen fruits and add them to your cereal or yogurt 3) 100% juice in the morning 4) Add vegetables to your sandwiches...grilled cheese with a slice of tomato is might tasty! 5) Applesauce instead of oil in many baked goods. Just a few ideas to help get more vegetables in your diet. Are you due to PCS,? Going back to the states for an extended stay? Or just want     


  to know more about MOPS?


       Are you staying here in Misawa, but


 would like to be more involved?           ! "  "   

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Mom’s Night Out! 19

Your Calendars

●Mommy & Me Playdate: 27 January @1000 Weasel’s Den ●Family Sledding Event: Ski Lodge 27 February

January ●PWOC Bible Studies just started 4 Jaunary; 0900 Tuesdays ●Nursing Home Visit 28 January; Meet Chapel at 3:15 @ 1800 Chapel

●Protestant Sunday School 0930/Catholic Sunday School 1100 @ Sollars ●Top’s in Blue concert 18 January at 1900

Obi Night •

Mom’s Night Out at the Chapel; 19 January at 1800 Sweet Night Retreat 12 February

● Next MOPS

10 February...Happy Valentine’s Day!

Just Say Yes

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By Suzanne Reeves

When you are a new mom, doesn’t it seem like everyone feels compelled to give you advice? Now that my daughter is nine, I find myself resisting the same urge to dole out my hard earned wisdom on every frazzled mom trying to survive a trip to the grocery store. Most advice I received I took with a grain of salt. But there were some real gems that were passed to me. One of the best? Say “yes” whenever possible. Sweet and simple and so hard to put into practice. As moms our natural tendency is to say no. And often with good reason. It’s expensive, inappropriate, dangerous, or just not possible. But sometimes we say no because it’s a habit.

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My mom regrets rarely letting us get ice cream from the ice cream truck as it rattled through our neighborhood. I’m not scarred for life every time I see the ice cream man, but it was one of those joys we missed growing up. Now, when my daughter hears that tinny music playing through the open windows, she jumps up with big eyes and a huge grin knowing that whatever time of day it is she is getting a frosty treat. Will it ruin her appetite? Maybe. Does she need more sugar? No. But so what? The joy on her face as she’s dancing in the driveway, craning her neck to see if he’s coming around the corner is worth a hundred spoiled appetites. I know these days of simple childhood pleasures are numbered. So I say yes whenever possible. I’ve said yes to face painting, trips to the park, dog walks, races to the mailbox, sleeping in blanket tents, wearing fairy wings to the store, worm collecting, and so many other requests. If I need to say no, I do. But mostly I try to say yes whenever possible.

SNOW PLAN!!!!! MOPS will have a snow plan in align with Sollars Elementary School. If school is :%+D'& Q %.( :%$1'2%. +,''2'> ?%D' delayed or cancelled, we will move our meeting to the following Thursday. If school is on as sched%2 %=@7' *.& -6 +$-2:> uled, we too, will have our routinely scheduled event.

January 2011 MOPS Newsletter  

Misawa MOPS