Family Focus
MARCH 2020 MARC
Women in History
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when you’re on the go, so leave the house prepared. Pack a snack loaded with healthy fat, nutrients and antioxidants such as a handful of nuts, fresh fruit, hardboiled eggs or chopped veggies.
The power of a bite This year, the theme of National Nutrition Month is Eat Right, Bite by Bite. It’s a reminder that you don’t need to revolutionize your eating habits to improve your health. In fact, small changes can make a nutritious diet more manageable, enjoyable and long-lasting. Here are five ways you can get started. 1. EAT A HEALTHY BREAKFAST Fruits and vegetables, protein and whole grains are the core components of a healthy breakfast. Eggs are a particularly good choice because they’re high in protein, healthy fat and nutrients. 2. MAKE WATER YOUR DRINK OF CHOICE Water is a great way to quench your
thirst and stay hydrated without consuming calories. For fizz and flavor, try carbonated water or add fruits and herbs. 3. EAT MORE PROTEIN This can be as simple as snacking on nuts or eating lentils instead of white rice with your next stir fry. Protein boosts metabolism and reduces appetite, which helps prevent overeating. 4. REPLACE RATHER THAN RESTRICT CARBS Although refined carbs have little nutritional value, there are healthier alternatives, including vegetables, legumes and whole grains. 5. PACK A SNACK It’s hard to make healthy choices
Incorporating these small changes into your diet can have a cumulative effect on
your health. To ease the transition, plan your weekly meals and be sure to use a grocery list.
Fats: the good, the bad and the oily
How cooking impacts the nutritional value of various foods Cooking food helps your body digest and absorb nutrients. However, it can also reduce the amount of vitamins and minerals in various ingredients, and the way you cook your meals significantly impacts their nutritional value. Here’s what you should know about cooking various foods.
tion of harmful compounds, so simmering and stewing are preferable to grilling and stir-frying.
FISH Fatty fish, such as salmon and mackerel, are an important source of omega-3 fatty acids and vitamin D. However, omega-3 fatty acids are easily damaged when exposed to the high temperatures requiVEGETABLES When it comes to cooking vegetables, the red to fry, grill and broil fish. The most effective way to preserve these B vitamins and vitamin C are the most vulnerable. Since these vitamins are nutrients is to use low-temperature coowater-soluble, vegetables should be king methods such as poaching and cooked in as little water as possible to steaming. Baking also minimizes the loss maximize the preservation of nutrients. of vitamin D in fish. Steaming, microwaving and roasting are all effective ways to do this. Overall, the best way to preserve the nutrients in cooked food is to limit the Additionally, the oil used when grilling use of water, reduce the cooking time and and stir-frying helps your body absorb keep the temperature as low as possible. fat-soluble vitamins A, D, E and K. MEAT Meat is a major source of several B vitamins, but these heatsensitive nutrients seep out when meat is cooked for a long time or at a high temperature. To benefit from these vitamins, consume the meat’s cooked juices as well. Cooking meat at a high temperature also leads to the forma-
Dietary fats provide your body with energy and insulation, aid with vitamin absorption and support bodily functions. While some fats are essential, others have severe health risks. Here’s what you should know about the various types of fats. •Trans fats can raise the level of bad cholesterol, provoke inflammation and increase the risk of cardiovascular disease and diabetes. Hydrogenated vegetable oil, a major source of artificial trans fat, was frequently found in processed and deep-fried foods. As of June 2018, the Food and Drug Administration banned food manufacturers from using it. Small amounts of natural trans fat are present in meat and dairy products. •Saturated fats occur naturally in animals and provide many of the same benefits as healthy fats. However, a diet rich in saturated fat increases bad cholesterol and the risk of cardiovascular disease. The American Heart Association recommends limiting saturated fat to roughly five percent of your daily caloric intake. Sources of saturated fat include fatty cuts of red meat, dark chicken meat, poultry skin and highfat dairy products. •Unsaturated fats are healthy fats containing vitamin E, an antioxidant that helps protect cells. When consumed instead of trans and saturated fats, unsaturated fats help regulate cholesterol levels and prevent cardiovascular disease. Some types of unsaturated fats, particularly polyunsaturated fats, are essential to normal body functioning. They play a role in blood clotting, blood pressure regulation and immune and nervous system function. Nuts, seeds, avocado, fatty fish and various plant-based oils contain high amounts of unsaturated fats. Fats are a necessary component of a healthy diet. They’re also a major source of calories. Make sure you’re balancing your fat intake with sufficient fruits, vegetables, whole grains and proteins.
The meaning behind popular symbols
Saint Patrick is commemorated each March 17 as a man who championed Christianity over paganism in Ireland. St. Patrick was so influential in Ireland that he was proclaimed a saint by popular appeal (as there was no official process for canonization in place until the 12th century). He would later become the patron saint of Ireland. St. Patrick lived a storied and influential life. He is perhaps most notable for using many different items as symbols for explaining the mysteries of the Christian faith. In fact, St. Patrick’s Day is a holiday that is quite rich in traditional symbolism. Even though many of these symbols are familiar and even celebrated, people may not know the full meaning behind their usage.
Shamrock
The shamrock is one of the most recognizable symbols utilized by St. Patrick. This three-leaf clover is native to Ireland and a plant with which the Irish long have been familiar. St. Patrick demonstrated the meaning of the Holy Trinity - the Father, the Son and the Holy Spirit - by showing the public that the shamrock is one leaf with three parts, just as Christians believe God is one entity with three persons.
Snakes
There is a legend that St. Patrick was responsible for banishing snakes from Ireland. However, there are no snakes in Ireland, nor have there ever been, as Ireland is an island surrounded by cold waters that prohibit snake migration, according to National Geographic. Driving snakes from Ireland was likely metaphorical in that the serpent was seen as an evil entity in Christian scripture. St. Patrick drove pagan beliefs out of Ireland and ushered in new ways of thinking.
Celtic Cross Many historians surmise that St. Patrick was so success-
ful in converting the Irish to Christianity because he did not attempt to have them abolish all of their old beliefs. Rather, he modified traditions and symbols to fit his teachings. One example of this is the Celtic cross, which blends the formerly pagan traditions of honoring nature and sun worship with Christianity. The Celtic cross marries the traditional image of the Christian cross on which Christ was placed, with a sun at the core. It exemplifies a Lord who has dominion over all creation, but serves as a reminder that it is acceptable to enjoy all that God has created.
Green
The wearing of green, as well as inclusion of a band of green in the Irish flag, is reminiscent of the verdant nature of Ireland itself. Blue was initially the color associated with St. Patrick and later his namesake holiday. In the 19th century, this was slowly changed to green, a transition that was likely inspired by nature and shamrocks. Green is now the color most associated with Ireland, and there is the tradition of pinching people who forget to wear green on St. Patrick’s Day. These are just a few of the many items and images that are symbolic of St. Patrick’s Day.
A saint who’s not a saint St. Patrick is a man revered in Ireland and around the world. Despite being an influential figure in the history of Ireland and Christianity, St. Patrick is a saint in name only. Millions of people around the world celebrate whom they believe to be an official saint each year on March 17. However, according to Irish Central and writer Ken Concannon, the formal canonization process in the Roman Catholic Church was not in place during its first millennium, a period of time in which Patrick was active. The official process for canonization was not instituted until around the 12th century, long after Patrick died. St. Patrick joins two other Irish saints who were never formally canonized. The only Irish saint to be canonized is Fergal,
Celebrate responsibly this St. Patrick’s Day Millions of people will celebrate St. Patrick’s Day this March 17 with fanfare, food, parades, and, for many, adult beverages. Irish law prohibited pubs from opening on religious holy days like St. Patrick’s Day until the 1970s. According to the culture and travel site Irish Central, it was feared that leaving the pubs open would be too tempting for some during Lent and would lead to overconsumption of alcohol on this most solemn day. That begs the question as to how imbibing became tied to the St. Patrick’s Day celebration. Many of the traditions so closely associated with the St. Patrick’s Day holiday are due to American influence. Some of the first parades and parties in honor of Ireland’s patron saint originated not on the Emerald Isle, but on American soil. Nowadays, many St. Patrick’s Day celebrations feature alcohol, with some establishments even producing green beer for the occasion. Fortune magazine states on average 13 million pints of Guinness will be consumed on St. Patrick’s Day worldwide. Guinness joins Baileys Original Irish Cream and Jameson Irish Whiskey as popular Irish drinks to consume on the holiday. St. Patrick’s Day is the fourth most popular drinking day of the year behind New Year’s Eve, Christmas and the Fourth of July, according to WalletHub. Even if alcohol is part of the party, St. Patrick’s Day celebrants can follow these tips to have fun responsibly. • Do not drink and drive no matter how much you’ve consumed. According to the National Highway Traffic Safety Administration, nearly 69 percent of crash fatalities on March 18 involve drunk drivers between midnight to 5:59 a.m. • Ensure everyone you are partying with has a safe means of returning home, such as a rideshare, bus, taxi, or designated driver. • Remember to eat well and stay hydrated throughout the day. Eating food with protein and fat before going out and while drinking can slow down the effects of alcohol. But even consuming such foods does not make it safe to drive after drinking. • Remember to buddy up with other friends so that everyone can look out for one another.
also known as St. Virgil of Salzburg. He was canonized by Pope Gregory IX in 1233. St. Patrick became a “saint” by popular opinion. In the early years of the Church, many martyrs and those whose lives were especially holy were considered saints, even if they were not canonized. It is probable, with the approval of a bishop, that St. Patrick was considered a saint for these reasons. The concept of St. Patrick not being an official saint adds to the mystery of the man, who was born in Britain and was said to have converted the Irish from paganism with fabled symbolism that borrowed from ancient traditions. Even if his status as saint is informal, St. Patrick certainly made his mark, with a world-renowned celebration commemorating his achievements.
• If you are hosting a St. Patrick’s Day party, downplay drinking by offering plenty of other beverages and a wide array of foods. St. Patrick’s Day can be enjoyed in a responsible manner by being smart about alcohol consumption.
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Women of Adventure
istorically, we think of men as the great discoverers. Forging new paths, finding new lands, tackling great problems and solving them. But there were more than a few women who went out into the world and made their own way, too. Keep reading to find out more about some of the world’s great women explorers.
AGE OF DISCOVERY The Age of Discovery or the Age of Exploration lasted from the 15th century into the 18th century. European explorers ventured out and discovered new lands and peoples. It was marked by great overseas exploration, but also by European colonialism. It was during this time that Christopher Columbus sailed across the ocean blue and also saw the first circumnavigation of the globe. NOT JUST MEN But it wasn’t just men venturing out in the name of science. Jeanne Baré (1740-1807) became the first woman to circumnavigate the globe, disguised as a man aboard Louis Antoine de Bougainville’s ships La Boudeuse and Étoile from 1766-1769. She was a botanist who traveled with Bougainville’s naturalist Philibert Commerçon. Other women made their name as travel writers. Isabella Bird (18311904) was an Englishwoman who traveled by herself through several continents and countries, including North America and Asia. And there’s the incomparable Nellie Bly (18641922), who became the first person to circumnavigate the globe in 72 days.
SAVYASACHI/WIKIMEDIA COMMONS
Dekker
AND NOT JUST THEN Women are still blazing trails even PUBLIC DOMAIN/WIKIMEDIA COMMONS though the Age of Discovery has sailed beyond the horizon. Laura and holds the Guinness World Record Dekker, 23, became the youngest perfor Fastest Person (Female) to Travel son to sail around the world solo to All Sovereign Nations. She’s the first when she made the trip in 518 days at documented woman, fastest American the age of 16. And Cassandra DePecol and youngest American to complete traveled to all sovereign nations on a the trip. trip from July 24, 2015 to Feb. 2, 2017,
Bird
Baré
PUBLIC DOMAIN/WIKIMEDIA COMMONS
Marianne North
B
orn into a wealthy English family in 1830, North was a biologist and botanical artist known for her plant and landscape paintings, 833 of which adorn the Marianne North Gallery at the Royal Botanic Gardens at Kew in London.
Her gallery at Kew, which According to Kew, North she paid for herself, opened ventured unaccompanied into in 1882 and the areas the estabworks are lishment thought arranged in geoa Victorian lady graphical order shouldn’t visit, of her travels. attracting conThe building siderable attenwas designed by tion from the architect James British press. Ferguson and is After her father’s reminiscent of a death in 1871, Greek temple. It when North was JULIA MARGARET CAMERON / PUBLIC DOMAIN includes an 40, she apartment North embarked on 13 intended for use by a gardenyears of travel that would take her to North America, Jamaica, er and a studio for her own use. The works there depict Brazil, Tenerife, Japan, more than 900 species of Singapore, Sarawak, Java, Sri plants Lanka, India, Australia (at the In 2008, a 1.8 millionsuggestion of Charles Darwin), New Zealand, South Africa, the pound grant allowed for the Seychelles and Chile. In Brazil, restoration of both the gallery and North’s artwork, during Kew says, North spent 13 months traveling the interior of which a conservator discovthe country over rough terrain. ered an 120-year-old hidden She had no training in illus- painting behind another tration and, unlike traditional painting in the gallery. Several plant species are Victorian flower painting, named for the intrepid preferred to paint plants in their natural setting. In the North, including Areca norfield, North sketched in pen thiana, Crinum northianum, and ink on heavy paper, then Kniphofia northiana, painted the finished work in Nepenthes northiana, and oils straight from the tube. the entire genus Northia.
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Answer: Theory
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Here’s How It Works: Sudoku Puzzles are formatted as a 9x9 grid, broken down into nine 3x3 boxes. To solve a sudoku, the numbers1 through 9 must fill each row, column and box. Each number can appear only once in each row, column, and box. You can figure out the order in which the numbers will appear by using the numeric clues already provided in the boxes. The more numbers you name, the easier it get to solve the puzzle!
Answers: A. sunscreen B. ultraviolet C. hat D. protect Answers: A. phone B. mobile C. texting
D. data
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PUZZLE SOLUTION
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Sleeplessness: give it a rest! Every year, the World Sleep Society hosts World Sleep Day to raise awareness about the importance of healthy sleep. This year’s event will take place on March 13, 2020, and it’s the perfect time to reflect on your own sleep health. Did you know that roughly twothirds of the world’s adult population doesn’t get the recommended eight hours of sleep per night? If you’re one of the many people who has trouble falling or staying asleep, here are three things you can do to get a better night’s rest. 1. Use your bed only for sleep. Reserve your bed solely for sleep and sex. Doing anything else, such as working or studying, can cause your brain to associate the space with other activities, making it harder to fall asleep. 2. Create a sleep routine. Make it a point to go to bed and wake up at the same time every day. Establishing a relaxing nighttime routine can also help prepare you for sleep. For example, drinking a relaxing cup of herbal tea and reading a few pages of a book each
night can be a signal to your brain and body that it’s time to sleep. 3. Turn your screens off. The light emitted from the screens on televisions, cellphones, computers and tablets can trick your brain into thinking that it’s daytime. Promote healthy sleep by keeping electronics out of the bedroom and not using them during the hour before you go to bed. Finally, make sure your bedroom is conducive to sleep by keeping it dim and cool at night, buying a comfortable mattress and investing in bedding that’s not too warm or cool for the season.
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Sophia Danenberg
n 2006, Sophia Danenberg became the first black woman to summit Mount Everest, the world’s tallest mountain. She had bronchitis, frostbite and a clogged oxygen mask, but Danenberg pushed on with Pa Nuru Sherpa and Mingma Tshiring to make the top of the mountain at 2 a.m., May 19. “I didn’t train to climb Everest. I was already training constantly,” Danenberg said in a 2018 interview with climbing website MelaninBasecamp.com. She was going to climb another mountain in the Himalayas, Cho Oyu, but conditions weren’t right and a guide friend encouraged her to do Everest instead. “So I decided to do Everest in January and began my expedition in March. I had already requested the time off from work and I didn’t want to waste two months away from work and not go climbing. On this trip, I had to do all of the logistics
because I wasn’t going with a guide. So I had to prepare and purchase gear, plan around the weather, and continue training. All while having to work a normal job.” She went on to say that she finds that people in South America, Africa and Asia are happy to see a person of color trekking and showed her hospitality and offered information. “Climbing in Kenya and Tanzania was like a celebration,” she told the site. “They were so happy to see people that looked like them, brown people.”
An Illinois native, Danenberg is a graduate of Harvard University who came to mountaineering in 1999. Her first major climb was at Mount Rainier in 2002. She’s also summited Kilimanjaro in Kenya; Mount Baker, Washington; Grand Teton, Wyoming; Mount Katahdin, Maine; Mount McKinley, Alaska; Mount Tasman, New Zealand; and Ama Dablam, Nepal. Danenberg works with community organizations that promote active lifestyles such as Inner City Outings, the Special Olympics, the Central Connecticut Bicycle Alliance and the Hartford Marathon.
4 advantages of teaching kids about agriculture Many Americans take the food on their plates for granted. While emphasis is increasingly being placed on eating a healthy diet and consuming food responsibly, few kids are taught how their food is produced. Here are four advantages of teaching children about agriculture.
2. THEY’LL BE MORE CONSCIOUS OF THE ENVIRONMENT A trip to the farm can be eye-opening for children. Seeing firsthand where the food they eat comes from will give them a sense of how closely the environment is tied to what’s on their plate.
1. THEY’LL LEARN WHERE FOOD COMES FROM Farmers work hard to ensure that the food they produce is safe and nutritious. Understanding the importance of the work farmers do is the cornerstone of a healthy relationship to food and of responsible consumption habits.
3. THEY’LL FEEL CONNECTED TO AMERICAN FARMERS As populations cluster in cities and suburbs, consumers are increasingly disconnected from the people who produce the food they eat. Visiting a farm and seeing that farmers need to provide for themselves and their fami
lies is likely to help young people appreciate the importance of supporting American producers. 4. THEY’LL UNDERSTAND KEY FOOD ISSUES Agriculture and food in general are potentially contentious subjects. Debates about the right way to produce food and the kinds of foods we should eat are increasingly common. A basic understanding of how food is produced will help kids approach topics like sustainability, food security and ethical eating.
America needs more young farmers to meet the demands of our growing population. Learning about the importance of agriculture at a young age may help kids realize that they can be a part of the solution.
America needs more young farmers
proportion of young farmers is climbing, they’re still outnumbered by farmers over the age of 65 by six to one.
Without an influx of new agricultural workers, American consumers may end up having to rely on imported food more than before. FARMING PRACTICES ARE CHANGING Did you know that less than 10 percent of American Another reason young farmers are needed is that farmers are under the age of 35? America needs more they bring a new perspective to agriculture. For the young farm operators, but they need help. Here are American agricultural industry to succeed in rethe factors involved. liably providing food for the country’s growing population, it needs to adopt more sustainable, efficient OLDER FARMERS ARE RETIRING and eco-friendly farming practices. Millennial farThe average American farmer is 58 years old, which mers are better positioned to implement green farming means that a large number of them will be retiring in technologies than their predecessors. the next few years. Currently, there aren’t enough young farmers to pick up the slack. In fact, while the
YOUNG FARMERS FACE BARRIERS Unfortunately, while many millennials are ready to take up farming, few are able to afford land. Even those who inherit farms often lack the financial resources to operate them. The result is that farmland is being sold for commercial and residential development, further restricting access to it. This could be a problem in the long term, as the demand for food is growing, both worldwide and in the United States. More states are recognizing the crucial importance of ensuring the future of the agricultural industry. As a result, loan forgiveness programs and grants are increasingly available to prospective farmers, but more work needs to be done to safeguard America’s agricultural future.
4 easy ways to raise awareness about autism Autism spectrum disorder (ASD), is a developmental disorder characterized by difficulties with social interactions, problems with speech and communication and issues with repetitive behaviours. However, no two people on the spectrum are the same. In honour of World Autism Awareness Day on April 2, here’s how you can help people in your community better understand autism. 1. GET INFORMED Ensuring you’re well-informed about autism is probably the most important thing you can do. This is because misunderstanding the behaviour of someone with autism can lead to very difficult situations and reinforce negative perceptions. Lack of accurate information can also lead to well-meaning people causing more harm than good. 2. USE SOCIAL MEDIA Sharing accurate information and articles is a good way to raise awareness about autism. Plus, if you or someone you know is on the spectrum, sharing a personal story can help
people understand what it’s like to live with autism, and may inspire others to share their own experiences. Just make sure you respect the privacy of everyone involved. 3. ATTEND EVENTS Organizations that support people with ASD tend to host fundraisers and walks. Attending or volunteering at these types of events is a good way to show your support and help raise awareness in your community. 4. INCLUDE THEM Simply including people with ASD in your everyday activities can make a big impact and help raise awareness. It’s a common misconception that people with autism don’t want to make friends. While some do struggle to form relationships, most of them enjoy interacting with other people. Keep in mind that though it’s a
good idea to raise awareness for World Autism Awareness Day, these are things you can do year-round.
Six mistakes to avoid
FOR A SUPER-SPECIAL BIRTHDAY PARTY
Would you like to throw a memorable party for your child’s upcoming birthday? For a snag-free celebration, don’t make these common party planning mistakes: 1.Inviting the whole neighbourhood: keep the guest list as short as possible to avoid ending up in charge of a flock of overexcited children, especially if you’re the sole supervisor. 2.Sending last-minute invitations: send out your invitations at least two weeks before the party to give yourself and other parents enough time to prepare. 3.Planning too many activities: don’t get carried away with a jam-packed schedule. Two or three fun activities — a magic show, a treasure hunt, an arts
and crafts project — will be more than enough to keep everyone occupied. 4.Not considering allergies: better safe than sorry, as they say. Ask invitees’ parents if their children have any allergies or other dietary restrictions and plan your menu accordingly. 5.Letting the party drag on: so much excitement will have your pint-sized guests tuckered out faster than you might think. Three hours is a good length for a kids’ birthday party. 6.Having no plan B: if the party is set to take place mostly outdoors, make sure you have an alternative in case the weather doesn’t cooperate. Kid-approved options include a trip to a museum or to an indoor playground.
FIND 8 DIFFERENCES IN THESE PICTURES
1. Apple 2. Book 3. Cloud 4. Bench 5. Red Can 6. Flower Bush 7. Trash Bag 8. Woman’s Hat
This information was published on March 4, 2020. Rolling updates on COVID-19 can be found at the World Health Organization website at who.int. Updates can also be found at www.cdc.gov/COVID19.
Coronaviruses (CoV)
COVID-19
are a family of viruses that cause the common cold as well as more severe diseases.
SARS-CoV-2 is a strain of coronavirus that had not been previously identified in humans, making it a novel coronavirus. The disease caused by this virus is known as COVID-19.
Source: World Health Organization
Source: World Health Organization
80%
3.4%
The estimated global mortality rate for COVID-19, although researchers state this number may shift
Wuhan
Considered the epicenter of the outbreak, the first reported cases of COVID-19 emerged from this city located in China’s Hubei province on December 31, 2019.
COVID-19 Signs & Symptoms
of COVID-19 cases are mild, causing cold- or flu-like symptoms
Source: World Health Organization
Source: Chinese Center for Disease Control and Prevention, as reported by the American Medical Association JAMA Network.
Protect Yourself & Others
Fever • Cough • Shortness of Breath Symptoms can range from mild to severe. Senior citizens and those with underlying medical conditions like cardiovascular disease, lung disease, cancer or diabetes are at increased risk for severe symptoms that may lead to viral pneumonia and even death. Source: Centers for Disease Control & Prevention (CDC)
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Face Mask FAQ
1. Wash hands frequently with soap and water for at least 20 seconds, and always before eating; after using the bathroom; and after blowing your nose, coughing or sneezing. 2. Avoid touching your eyes, nose and mouth with unwashed hands. 3. Cover your cough or sneeze with a tissue, then dispose of the tissue in the trash. 4. Stay at home when sick until your symptoms are gone. Source: National Center for Immunization and Respiratory Diseases (NCIRD)
Should I be wearing a face mask?
NO
√ Anyone who is well
YES
√ Anyone with COVID-19 or symptoms √ Health workers √ Caretakers of someone infected with COVID-19 Source: Centers for Disease Control & Prevention (CDC)
Testing Guidelines
If you feel sick with fever, cough or difficulty breathing, contact your doctor or local health department to help determine if you should be tested for COVID-19. People experiencing severe breathing problems should seek immediate medical attention. Source: Centers for Disease Control & Prevention (CDC)