Poppyseed - JAN/FEB 2015 issue

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Healthy Eats • Fun Projects • Health & Fitness Tips • Parent-in-Training...

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& MORE!!!

Issue Five January•February 2015 publisher & owner Joey Coakley Beck jbeck@beckmediagroup.com editorial director Hayleigh Worgan hworgan@beckmediagroup.com contributors Jeremy Holmes, Decca Knight, LewisGale Regional Health System, Heather Quintana, Hayleigh Worgan sales director Cheryl Matthews cmatthews@beckmediagroup.com advertising inquiries advertise@beckmediagroup.com poppyseed@beckmediagroup.com (540) 904-6800 th

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LLC

806 Wasena Avenue, Suite 101 Roanoke, VA 24015 540.904.6800 fax 540.904.6803 www.poppyseedfamily.com Poppyseed Magazine is the property of Beck Media Group LLC. It is a free publication printed bimonthly and is distributed throughout Southwest and Central Virginia and beyond. The concept and design of Poppyseed Magazine, as well as the design, advertisements, art, photos and editorial content is property of Beck Media Group LLC and may not be copied or reprinted without written permission from the publisher. ©2014 Beck Media Group LLC All Rights Reserved. PRINTED IN THE USA

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We hope you agree—2015 is going to be awesome! So many of you are doing amazing things in our area, and we can’t wait to see what you accomplish this year. For example, in this issue, an award-winning local high school newspaper professionally addresses tough issues that many adults have trouble discussing. We also recognize a phenomenal jazz musician, Trombone Shorty, who began playing music at the age of four.

Parents, we have helpful advice for you on how to set time limits for play and decrease frustration levels once the allotted time has passed.

Speaking of playtime, we have also compiled a list of great toys and books to encourage creative play and inspire your child. The colder months do not have to be wasted just because we are confined indoors, and these products will help you make the most of your time together.

Be the best version of you in 2015. This could be the year for better grades, increased after school activity, healthy eating, and better relationships. This could be the year that you help change someone’s life for the better. The possibilities are endless, and we believe in you!

Look for updates on some of the great things happening locally on our website, www.poppyseedfamily.com, and stay tuned for cool gear giveaways on our Facebook page!

www.poppyseedfamily.com

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Black History Month Celebrating Trombone Shorty and the history of jazz

Trombone Shorty by Troy Andrews is described as a “celebration of the rich cultural history of New Orleans and the power of music.” However, there is more to this book than a history lesson. It introduces young readers to Andrews as a modern Jazz musician and explains how music changed his life.

In 1990, a four-year-old Andrews was handed a horn. Later, he began honing his talent and carrying a trombone with him down the streets of his hometown. The instrument was twice his size, but his talent spoke for itself, and he earned the nickname, “Trombone Shorty.” Over the years, Andrews has grown and his talent has matured, but the nickname remains.

He made the New Orleans sound his own by incorporating the traditional sounds of jazz, gospel and R&B with modern rock and hip-hop influences. He calls his style “SupaFunkRock.”

Andrews and his band, Orleans Avenue, perform in concert venues all around the world. Last year, they accompanied Macklemore and Ryan Lewis at their 2014 Grammy performance of “Same Love.” He was also invited to perform at the White House on two separate occasions.

Perhaps most notably, Andrews passes on his knowledge to the next generation in his spare time through the Trombone Shorty Foundation. His goal is to preserve New Orleans musical culture and help music continue to change the lives of young people.

Encourage your family to join you in learning about Trombone Shorty and the history of jazz. For more information on Troy Andrews, visit www.tromboneshorty.com. Stay tuned to our website during the month of February as we celebrate Black History Month by recognizing inspirational African American artists, politicians, entrepreneurs, and more!

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Written by Heather Quintana

Packing Lunches

Healthy food choices begin at home

Packing lunches probably ranks high as one of the most dreaded parent chores for those of us with school-aged kids. We try to make tasty, healthful combinations each day without too many repeats, lest our little ones get tired of our offerings and we lose another option from our “go-to” list. It’s not easy to come up with a variety of healthy ideas for 180 days that don’t take a lot of time to pack. We may stave off guilty feelings when we rely on foods such as granola bars and yogurt that seem to be healthy, but are actually highly processed, have chemicals and dyes and preservatives, and are laden with sugar. Add in some kid-pickiness (one of my kids won’t eat a sandwich!) and packing a lunch can feel like a monumental task.

Our family started thinking of lunch less like a coordinated meal and more like a bevy of healthy yummy snacks. We have a few of those Ziploc brand lunch containers with three sections and silicone cupcake holders to separate the foods in the largest compartment. It’s kind of like one of those high end bento-style lunchboxes, but not as fancy or expensive. Our Ziploc containers make it easy to pack a small variety of healthy foods.

The food we eat affects our health in the short and long run. I want my kids to love real food so they can be healthy. They help in the kitchen. They know how to prepare some basic foods. I feel like it is my job to set them up to take care of themselves. Teaching them how to cook and exposing them to healthful whole foods is one of the best ways to set them up for success. We are their best models when they are young, they’ll eat what we eat—and what we have available in the kitchen.

It is never too late to encourage healthier habits. Start by incorporating healthier items and leftovers in to their lunchboxes. My kids love pumpkin muffins, so I occasionally include them in their lunch. (Enjoy this recipe for a gluten-free version from www.paleogrubs.com!)

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Purely Paleo Pumpkin Spiced Muffins Ingredients:

1/2 cup coconut flour 2 tsp ground cinnamon 1/2 tsp ground nutmeg 1/2 tsp ground ginger powder 1/4 tsp ground cloves 1/2 tsp baking soda 1/2 tsp baking powder 1/2 tsp salt 1 cup canned pureed pumpkin 4 eggs 1/4 cup honey, maple syrup, or a combination of the two 2-3 tbsp olive oil or vegetable oil 1 tsp vanilla extract pumpkin seeds or pecans, for topping

Directions:

Preheat oven to 400 degrees. Lightly oil muffin pans. In a medium bowl, combine the coconut flour, spices, baking soda/ powder and salt. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition.

Add oil, honey, and vanilla and mix until well combined. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared. Spoon into prepared muffin pan, filling each muffin 2/3 full. Top each muffin with a few pumpkin seeds and bake for 18-20 minutes, or until golden. Place on wire rack to cool.

Heather Millar Quintana is a Certified Health Coach and Director of Happy Healthy Cooks in Roanoke, a program that turns kids and their families on to healthful whole foods because their lives depend on it. At any given time, you’ll likely find Heather cooking, teaching, mountain biking, relaxing by the water, or busy raising two happy healthy funny sweet boys.

Learning the Ropes

A high school newspaper tackles the tough issues

The Eagle,

Franklin County High School’s student written and managed newspaper, is more than an opportunity for students to learn about everything that goes into creating a publication.

The group has earned first place in the Virginia High School League Publications Championships for several years in a row, but last year they won Trophy class—a designation higher than first place. They also won first place on a national level, from the American Scholastic Press Association.

In a world where everyone, teenagers included, are surrounded by media, recognition at this level is difficult to obtain in the field of publishing. However, the awards are not the reason they work so hard.

“I think the competitions have helped us mostly because whenever our publication is reviewed, we are given critiques containing checklists and comments that help us further the quality of the paper,” says instructor, David Campbell.

“Honestly, I’m way more into the critiques than the contest, but winning an award is a nice byproduct.”

Over the past few years, The Eagle has evolved into a full color publication.

“The options are great with color as far as design goes, but that also requires greater Page 8 January•February 2015

commitment on the part of the student to embrace and discover the depth and layers of design,” Campbell explains.

“Of course, it costs more, so that means we have stepped up ad sales and fundraisers. We are also grateful to get some budget consideration from the school system.”

Financing and adjusting to design changes has only been the tip of the iceberg for these students. They are also getting more attention for their growing ability to address tough social topics in a responsible and professional manner.

Most recently, a student writer, Marnia Tioney, published an article about the issue of colourism both on a local and national level. An important issue in society and our school system, the article discusses “the idea that people with darker skin are less successful, less attractive, and less competent” than those with lighter skin.

Using quotes from students at Franklin County High School, Tioney educates readers on the fear held by some African Americans that they will face negativity based on the pigment of their skin.

The goal was to educate readers, but she and the staff also had to think about the reactions, both positive and negative, they would receive.

“For that particular story, the impact reached beyond the school. We needed to take great care in the things we said and how we said them. We knew that we would have an impact—to be good or ill—hence the responsibility,” explains Campbell.

“There weren’t really obstacles to it, except that we did get it approved by the administration. They made some suggestions, but never once attempted to quell the story.

Their concern is that it is accurate, fair, and has a purpose for the students. It did—so we ran it.”

Campbell believes that one of the greatest benefits a student gets from contributing to a newspaper is that they learn how to question and how to talk to people—both of their own age and older. They learn how to transmit information, how to distill information, and they get a tremendous sense of achievement when they see their byline. Additionally, they make connections within the community that not only teach them how to communicate with business leaders, but also may give them an “in” at some point later—be it for a story or employment.

The Eagle is just the first of many places that these young writers, photographers, and designers will develop their talents. Their experiences will give them the knowledge to contribute articles that address challenging topics once they begin their respective professions. Perhaps most importantly, they are re-establishing a foundation of reporting that will educate readers and change the way the news is read.

Visit their Facebook page for more information, including updates on their accomplishments, www.facebook. com/theeaglefchs.

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Written by Decca Knight

Time Limits

Parent-In-Training

Picture this… You are typing a very important email to your boss. You have been working on it for 20 minutes, trying to get the language perfect. Enter your husband. He says that you need to stop immediately and cook dinner. You look up at him in disbelief. A myriad of emotions overtakes you. You are annoyed, angry, and frustrated. How dare he interrupt this really important project? Doesn’t he understand the effort, concentration, and thought you have exerted? You can’t just stop now. He is being unfairly demanding and unreasonable.

Now consider your 8-year-old son. He has been working on his Star Wars Lego set for 35 minutes and is only halfway done. You need to leave for the grocery store. You come into his playroom and say, “Okay, we need to stop now, we have to leave.” He then proceeds to have a meltdown, screaming and proclaiming that life isn’t fair.

Do you see any similarities in these two situations? In both of them, someone is demanding that you immediately stop what you are doing. Now granted, you may think that a work email is more important than a Star Wars Lego set, but in your child’s world it isn’t. Nevertheless, we often do this to our kids. In some ways, we expect more out of them than we expect out of ourselves. We expect them to transition without difficulty. This is simply unfair.

So, how do we do it differently? Start by giving your kids choices about how much longer than can do something. Use phrases such as, “Do you want to stay at the playground 10 or 15 more minutes? Should we leave for the grocery store in 5 or 10 minutes?” The trick, of course, is to have the larger number be your departure time. You then give kids a countdown. When there are 10 minutes, 5 minutes, and 2 minutes left you warn them.

Make sure you are in close proximity and get eye contact when giving the time warnings. For younger kids, who have little concept of time, you can put a sticker on the clock and say, “When the long hand reaches the nine, we are going to leave.” These techniques slow the transition down, give your child more healthy control, and decrease frustration levels. They also, hopefully, will help you maintain your sanity.

Decca Knight is a wife, mother, counselor, and parenting educator. In an effort to further help kids and parents, Decca began studying a variety of parenting philosophies. She teaches classes, consults with other “Parents-in-training,” and runs Blue Ridge Parenting and Consulting LLC. For more information about parenting classes and consultation visit Decca’s website www.blueridgeparenting.com

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Emphasizing togetherness over competition.

Written by Jeremy Holmes

Now that the holidays are over and our schedules have opened up, it is easy to be overwhelmed by cabin fever. When you arrive home from work, you barely have a chance to take off your coat before it is far too dark and cold for your children to play outside. During these long dark winter nights in my house, the dining room table becomes the center of adventure, occasionally even able to rival the neighbor’s trampoline.

Several years ago, I got into the hobby of designer board games. Like any organized activity, it’s mainly a way to spend time with friends. As Penelope has gotten older it’s also become a way for her and I to spend quality time together. In addition, it’s been a surprising way to teach her some valuable concepts—all without her knowing it’s happening.

One of our favorite games is a simple storytelling card game called Once Upon a Time. The basic rule is that opponents face off with a small hand of cards that bear various fairy tale tropes: princesses, curses, witches, godmothers, etc.

Players tell a story based on the cards they have in their hands, and other players have an opportunity to “steal” the story and turn it into their own. Whether we’ve played by the rules or not, Penelope and I have spent countless hours just using the cards as story prompts. As a storytelling game, it has helped spark Penelope’s ability to think creatively and quickly, skills that are certainly useful once the fairy tale has reached happily ever after.

Another one of our favorites is Tokaido. The game uses a simple movement mechanic and beautiful artwork to have players emulate a journey from Kyoto to Edo in medieval Japan. Along the way, players have experiences—emulated by drawing cards from various decks—such as viewing gorgeous natural vistas, enjoying baths in the hot springs, sampling dishes at the inn, even shopping for souvenirs. Like most board games there is a winner, but in this case the game makes clear it’s not really about the destination—it’s about the journey.

Jeremy Holmes is Program Director for RIDE Solutions in Roanoke. He is an advocate for families getting out of their cars and getting to know their neighborhoods by walking, biking, and taking the bus together.

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Penelope

Playing a game like this with kids, who often put too high a value on winning and not enough on simply enjoying, has been a great experience of being in the moment. Winning is not a matter of being the first person to cross the finish line, it’s a matter of spending the most time on the path. Even if you lose, it’s hard not to be impressed with what you’ve accomplished along the way.

I could go on about great games to play with your kids, but it’s not really about the games—it’s about playing. A lot of families have abandoned Family Game Night because games like Monopoly have inspired viciousness rather than togetherness, and that’s a shame when there is a growing wealth of adventures and experiences out there. The board game industry is exploding, and family games are a huge part of that explosion. I’d like to think it’s because we’re rediscovering the value of sitting at a table together and interacting with each other instead of with our electronic devices.

When the sun sets early and it gets colder, it can be tempting to huddle in front of the TV or behind a video game controller, even curl up with a book, and disappear into our own worlds, but it’s worth it to take a moment and share a world with the rest of your family. Take a walk across Japan. Spin a fairy tale.

Before you know it, it will be spring.

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Cool Gear for Creative Play

The cure for the wintertime blues!

It may be cold outside, but you don’t have to let cabin fever get the best of you! Keep your family active and entertained with one (or more) of these cool products:

Be Awesome Today One Subject Spiral Notebook. www.poppin.com

Tabletop Theater. www.landofnod.com

Psst. Keep an eye on our Facebook page where we’ll be giving some of these away!!

Deluxe Wooden Standing Art Easel. www.melissaanddoug.com

Eggling- Crack ‘n’ Grow. www.aplusrstore.com Hopscotch Mat. www.alextoys.com

Union Jack Rock N’ Roll Mini Guitar. www.givesimple.com

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Staying Healthy During Flu Season What can I do to help protect myself against the flu and other winter illnesses while I am pregnant?

Getting the flu shot is the most important step in preventing the flu in pregnancy. Additional measures to protect yourself and others against flu and other winter illnesses include: avoiding sick contacts when possible, staying home when sick, covering your mouth and nose when coughing/sneezing, washing your hands frequently, and cleaning/disinfecting frequently touched surfaces in your home/workplace.

Steps you should take to support good health in general are to be sure you get plenty of rest, stay physically active, take steps to manage your stress, drink plenty of fluids, and eat nutritious foods.

Are there certain cold medications I should stay away from if I’m feeling under the weather while pregnant?

In general, you should avoid any medication that contains ibuprofen (i.e. Motrin, Advil), codeine, naproxen (Aleve), or aspirin unless specifically prescribed by your physician. You should also avoid the “all-in-one” medications that combine several medications for multiple symptoms. It is best to choose single medications only for symptoms you are experiencing.

Elizabeth Barwick, DO, OB/GYN, LewisGale Physicians

To contact these physicians or other physicians near you, call Consult-A-Nurse® 24/7 at 877-242-2362.

What precautions should I take to keep my children safe during flu season?

The term “flu” is often misused to label viral illnesses other than real influenza disease. Influenza causes sudden onset of high fever, chills, cough, and body aches. Real influenza can be a very serious illness for young children, especially less than two years old, and for anyone with other medical conditions, such as asthma. The best way to protect your child from influenza is to make sure they receive the influenza vaccine (“flu shot”) as early as possible in the flu season. Parents, grandparents and other close family members should also be vaccinated to protect themselves and the children in their lives. Of course, it is also important to wash hands frequently and avoid contact with people known to have flu symptoms. If your child develops flu symptoms, he/she should see their pediatrician as soon as possible to discuss whether treatment for the flu with antiviral therapy is appropriate and to check for secondary infections.

How long should I keep my child out of school/daycare if he/she has a fever?

Fever is the body’s response to an illness and is one way our immune systems fight viruses and bacteria that enter our bodies. Fever, itself, is not harmful but can be a sign of serious illness. Typically, fever persists for an average of 72 hours. When your child is running fever during an illness, they are most contagious. A good rule of thumb is for your child to be “fever free” for at least 24 hours before returning to daycare, baby sitter, or school. This means 24 hours WITHOUT giving any medication for fever.

Russel E. Delaney, MD, FAAP/Pediatrician LewisGale Physicians

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Poppyseed Reading Guide

Great books to get you through the winter season!

Trapped indoors by winter weather? Make the most of it! These books will keep you entertained for hours AND they are an excellent way to learn more about your surroundings, explore your imagination, and inspire creativity. This is an excellent way to spend time together as a family—so grab a few cups of hot chocolate and curl up with one of these great reads!

Utterly Amazing Science is an engaging, eye-catching approach to exploring what makes the world turn.

It is packed with pop-ups, pull-outs, flaps, sliders and incredible science facts to make learning about science fun and interactive. The combination of information and interactivity makes this book perfect for budding scientists!

Made by Dad: 67 Blueprints for Making Cool Stuff is full of

fun project ideas for all ages like a Snail Soup Can Decoy to keep your candy stash safe or a Bunk Bed Communicator. These unique projects can turn any parent with an interest in DIY into a mad scientist hero!

History of the World in 1000 Objects takes a fresh look at world history, viewing cultures and early civilizations through the objects that they created. Learn about the Viking’s wooden comb, the refrigerator-freezer combination invented in the 1950s, and everything in between!

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Visit our Pinterest page throughout January and February for more winter book recommendations!

The Planets: The Definitive Visual Guide to Our Solar System is full of info

on the Sun, the planets, hundreds of moons and thousands of asteroids and comets. It also covers all the major Solar System missions, right up to the latest Mars rovers. This book is ideal for anyone interested in space exploration and all armchair astronauts or astronomers.

LEGO Architecture: The Visual Guide

takes a deep look at the artists, builders, and inspiration behind the LEGO Architecture series.

This visual guide explores the LEGO team’s creative process in building each project and explains how LEGO artists translated such iconic buildings into buildable LEGO sets.

Ocean: The Definitive Visual Guide explores the last wilderness left on Earth. Marvel at the oceans’ power and importance to our planet —as the birthplace of life on Earth, a crucial element of our climate, and as a vital but increasingly fragile resource for mankind.

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Poppyseed Family Craft Time! in collaboration with

Love Zipper Pouch

Turn a few scraps of leather and a zipper into the perfect accessory for a Valentine’s Day! Don’t let the idea of sewing leather scare you—even a beginner will fly through this simple project with ease.

Handmade Charlotte offers a daily dose of DIY projects, craft, recipes, inspiring family spaces, and design inspiration to help families create unforgettable moments.

They have agreed to share their best crafts with you each month, and we cannot wait for you to try them out! For more fun projects from Rachel and the Handmade Charlotte team, visit their website: www.handmadecharlotte.com

Share a photo of your finished craft on our Facebook page! We’d love to see your masterpiece! www.facebook.com/poppyseed

1. Cut your leather pieces. The length of the top side should be the same as your zipper. 2. Before sewing the zipper, you need to glue it to the leather. 3. Glue the zipper to the back sides of both the top and bottom pieces of leather. 4. Cut a small heart shape using the pink leather. 5. Punch a hole in the top of the heart. Run a pink thread through the hole that you just made. 6. At this point, the glue should be dry.

Sew the zipper first and then the sides. Flip it inside out and attach the heart to the zipper.