SEPTEMBER 2020
Family Focus
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FAMILY FOCUS SEPTEMBER 2020 яБо
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• Spinach is good for your bones. The National Osteoporosis Foundation notes that green foods, including kale, spinach and Brussel sprouts, are great sources of vitamin K and calcium, each of which promotes healthy bones. Spinach alone won’t be enough to prevent broken bones or osteoporosis, but when coupled with exercise and an overall healthy diet, spinach can be a key component to keeping bones healthy and reducing risk for fractures. • Spinach can help fight off viruses. The world received a crash course in immunology in 2020, when the global COVID-19 pandemic changed life as the world knew it, seemingly in the blink of an eye. As measures to prevent the spread of the virus
took hold, individuals looked for ways to bolster their immune systems. Leafy green vegetables, including spinach, are loaded with vitamins and nutrients that strengthen the body’s immune response. For example, vitamin A is fat-soluble vitamin that’s vital for immune system function, and spinach is loaded with it. In fact, a single cup of cooked spinach provides men and women with more than the recommended daily amounts of vitamin A as advised by the Institute of Medicine. • Spinach promotes a healthy heart. Spinach is loaded with omega-3 fatty acids, antioxidants, B vitamins, and fiber, making it a heart-healthy food worthy of addition to anyone’s diet. Spinach is especially rich in folate, which research has shown promotes the growth of healthy red blood cells necessary for a healthy heart. • Spinach can benefit your eyes. Spinach is high in the antioxidant lutein, which has been linked to eye health. Lutein naturally absorbs UV blue light, which is the most harmful wavelength of sunlight. But it’s important that people recognize that uncooked spinach tends to be the most effective way to consume it and still benefit from lutein, the effects of which may be minimized when the spinach is cooked. Whether they eat spinach thanks to the influence of a beloved cartoon character or after reading about the leafy green vegetables many health benefits, people who include spinach in their diets can reap a host of rewards.
Hundreds of millions of people across the globe rely on medications for their survival. In fact, the percentage of people using prescription medications may surprise people who work outside the health care industry. According to the National Center for Health Statistics’ National Health and Nutrition Examination Survey 2015-16, nearly 46 percent of the population of the United States used prescription drugs in 2015-16. The Centers for Disease Control and Prevention notes that prescription drug use is similar in Canada, where the Canadian Health Measures Survey found that roughly two-thirds of adults between the ages of 40 and 79 used at least one prescription drug in a 30-day period. Prescription drugs may be vital to many people’s survival, but they also can prove deadly if mismanaged. That’s especially true for people taking more than one medication. Taking multiple medications each day may be necessary, but it’s equally necessary that people taking more than one medication every day take steps to avoid drug interactions. • Discuss all medications with each of your doctors. Primary care physicians and specialists should be kept in the loop regarding which medications their patients are taking. Patients should never assume their doctors know every medication they’re taking. When prescribed a new medication, mention to your prescribing doctor what else you are taking. Include prescription medications but also over-the-counter, or OTC, drugs, supplements and even vitamins. Use a notes app on your smartphone to create a running list of your medications so you can easily access it during doctor’s appointments. • Read all labels. Prescription drugs and OTC medications list potential side effects in different ways. Each prescription medication comes with a lengthy list of potential side effects, while OTC labels cite potential side effects in the ‘Warnings’ section on their labels. Familiarize yourself with all potential side effects of a given medication prior to taking it. Err on the side of caution and wait to speak with your physician before taking an OTC medication you’re unfamiliar with. • Order all prescriptions from the same pharmacy. Ordering all prescriptions from the same pharmacy makes it easy to access all prescriptions. Pharmacists can look up all prescriptions and crosscheck interactions that may result from taking certain medications at the same time. This safety net can be useful and convenient. • Utilize online resources. The Drug Interactions checker at www. drugs.com/drug_interactions.html is a convenient way to learn about the potential interactions that can result when taking more than one medication or even mixing it with certain foods or beverages. Drug interactions can be deadly, which only underscores the importance of being careful when taking more than one medication at a time.
FAMILY FOCUS SEPTEMBER 2020
Doctors may not recommend their patients take dietary advice from cartoons, but people looking to eat healthy could do worse than to follow the example set by Popeye. The beloved, nearly century-old, musclebound cartoon sailor often credited his incredible strength to spinach, a nutrient-rich green vegetable that can benefit the body in myriad ways. A 2010 study from researchers at Mahidol University in Bangkok found that children increased their vegetable consumption after watching Popeye cartoons. And while adults can certainly follow suit and watch more Popeye if they need motivation to eat right, many may only need to learn just how spinach affects their body to start including more of it in their diets.
The health How to avoid drug interactions benefits of spinach
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Men are increasingly taking health and nutrition seriously
Certain notions regarding nutrition and diet prevail even in the wake of research that suggests they shouldn’t. For example, it has long been assumed that females diet and men give little thought to the foods they consume. But many such assumptions no longer hold water. Recent evidence shows that men diet, too, and many men (perhaps spurred on by a recent health crisis or a desire to be as healthy as they can be) have taken much more informed and active roles in regard to their diets. Data from the National Institute of Diabetes and Digestive and Kidney Diseases says around 73.7 percent of men in the United States are considered to be overweight or obese. This may be driving the fact that more than one in three U.S. consumers followed a specific diet or eating pattern in 2018, according to the Annual Food and Health Survey, released by the International Food Information Council Foundation. In 2016, a survey of more than 2,000 adults in the United Kingdom, conducted by the retail analysts Mintel, uncovered that almost half of Brits tried to lose weight in the year prior. However, 42 percent of male respondents and 33 percent of female participants reported being unaware of how many calories they were consuming each day. As more men take control of their eating habits, these strategies
can help them achieve optimal health. • Change the name. Men are often drawn to regimens that will help make them better at sports or increase energy. Referring to such changes as ‘food plans’ or ‘lifestyle plans’ may prove more effective than calling them ‘diets.’ • Work with a nutritionist. Everyone can use a little guidance when making initial changes to their diets. A nutritionist can help men weigh their goals and customize food plans that fit.
• Pair dieting with exercise. Food choices play a major role in weight loss, but exercise is a key component of overall health and should not be overlooked. • Count calories. Using a food tracker is one of the best ways to measure calories and nutrients so you can have a better grasp on what you’re eating and how it’s affecting you. Men are taking active roles in choosing the foods they eat, and that increased interest can lead to positive long-term results.
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How to help your children maintain a healthy weight Each year in September, National Childhood Obesity Month aims to raise awareness about the problem of childhood obesity in the United States. According to the Centers for Disease Control and Prevention (CDC), approximately 14 million American children are obese. Unfortunately, childhood obesity can lead to heart disease, respiratory issues, joint problems, Type 2 diabetes and a number of other serious physical and psychological health conditions. While genetics play a role, behavior and lifestyle choices are also determining factors. Here’s how parents can help children manage their weight. DIET A balanced diet is one of the cornerstones of maintaining a healthy weight, and fostering good cooking and eating habits starts at home. Favor fruits, vegetables and whole grains as well as lean proteins like fish, poultry, beans and meat substitutes. It’s also important to limit fast foods and sugary drinks. Instead, offer children homemade meals and plenty of water. EXERCISE In addition to helping kids regulate their weight, regular physical activity can reduce anxiety and improve self-esteem.
Children between the ages of three and five should spend at least three hours per day engaging in some form of physical activity. Children aged six to 17 should exercise at least 60 minutes per day. Limiting screen time can help young people foster an active lifestyle. SLEEP Multiple studies have established a link between poor sleep and a
higher risk of obesity. The CDC recommends that children between the ages of six and 12 get nine to 12 hours of sleep per day. For youth aged 13 to 18, the recommendation is eight to 10 hours per day. If you’re worried about your children’s weight, be sure to consult a health-care professional. By working with a physician, you can help your kids manage their health.
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FAMILY FOCUS SEPTEMBER 2020
Modern Day dads do it their way
Fatherhood has sure changed in the last 40 years or so. Not too long ago, dads were pretty much limited to the role of provider and breadwinner, taking care of the physical needs of their families. Nowadays, at least in the western world, fatherhood entails a much more active role in the daily life of the home and family members. The modern dad changes diapers, bottle-feeds the baby, and takes his turn cooking supper and washing the toilet. He is more actively involved in childrearing without being merely the disciplinarian of the house. It’s nice to think that this new role isn’t an imposition, but rather a choice: dads now elect to have more of a presence in the lives of their children. And a fully present dad does make a differ-
ence: several recent studies have shown that the involvement of the father or father-figure positively affects a child’s development. Among other things, a healthy father-child relationship can facilitate a more rapid adaptation to the outside world and a greater ability to confront the unknown. Young children who have a father-figure who plays with them and teases them gently can socialize more easily with other children.
simply because they are not given the chance by their parenting partner. Moms need to understand that being a competent father doesn’t mean doing things the same way as a mother. Being a dad is different but just as important!
Despite all this, many young fathers are afraid to get involved because they’re not sure how or
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Several recent studies have shown that the close involvement of a father-figure has positive effects on a child’s development.
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A single mom starting a family? As we’ve seen in the changing social tendencies over the last 30 years, women today typically delay starting a family until their careers are established. The ominous sound of the ticking biological clock gets loud eventually, though, and so more and more women are deciding to have children even if they do not have a life partner. Unthinkable just a few years ago, this is now a route taken by many single women who prefer to experience motherhood alone rather than not at all. Fertility clinics, sperm banks, and surrogates are some of the many resources that they can now consider. Wanting children is one thing, but raising them is quite another matter. Raising a child alone requires good financial standing, as surviving on just one salary is not easy these days. Will some important things have to be sacrificed so the child won’t be deprived? Will the child be able to have positive male role models, quality childcare, or a comfortable home to live in? Women who are lucky enough to have a good job and strong family relationships will not have to spend a lot of time with these questions. For others, however, the financial aspect must be assessed realistically before taking any other steps. Even more than money, women preparing to become single moms must be sure they will have lots of support. Do they have access to help from family, friends, or help groups? Who will be there to break their isolation and help them out when they need it most? It’s essential that a single mom be able to count on an effective network to help her in her daily life. A sick child, a time of stress, and childcare all take plenty of organization and support. Luckily, a single woman can now start a family all on her own, but before taking the leap the whole experience must be considered very seriously. With the right kind of support and adequate financial resources, having a child can truly be a dream that will last a lifetime.
With lots of solid support and financial stability, single women can now start a family all by themselves.
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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. toxin B. quality C. testing D. particulate Answers: A. needle B. vaccine C. doctor D. health
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PUZZLE SOLUTION
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Home and Garden Ideas in the Lifestyles Section Every Weekend.
vegetables can be frozen in their raw state. The texture might change slightly upon thawing, but they will remain flavorful. Other vegetables may require blanching before freezing. Blanching requires scalding vegetables in boiling water or steam for a brief time. Blanching helps stop the enzymes that cause vegetables to decay, a process that can occur even in frozen storage. Items that do well with blanching include spinach, kale, winter squash, and broccoli, according to HGTV.com. Another way to freeze produce is to remove the air that can compromise the food. You can do so by filling containers or bags and pushing out the extra air. Vacuum sealers can work to remove the air and help preserve items in the freezer longer; otherwise, use a tray pack method to freeze items. Place chilled and drained blanched vegetables in shallow trays or pans. Freeze them until the vegetables are firm and then quickly fill freezer bags or containers, says the National Center for Home Food Preservation. Remember to label and date containers so items can be used in the order in which they were packed. Most vegetables maintain high quality for eight to 12
months at 0 F or lower, according to the University of Georgia. Freezing fresh vegetables is an option when stocking up on essentials. Flavor and texture can be retained and items will not need to be discarded before they can be eaten.
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FAMILY FOCUS SEPTEMBER 2020
To say that COVID-19 transformed daily life would be an understatement. Few, if any, aspects of life were untouched once the virus hit. One aspect of daily life that changed considerably is the way people shop for food. As recommendations to remain home and out of crowded places spread, many people felt that shopping in bulk, or at the very least, meal-planning and buying necessities for a few weeks at a time, would reduce the number of trips they needed to make to supermarkets or small food stores. In addition, due to shortages on popular foods, many people have purchased items they did not necessarily need in anticipation that such foods may not be available in the coming weeks or months. Large packages of meat and poultry can be broken down and frozen easily. But what about the fresh produce that many people rely on for important nutrients? Fresh vegetables only last so long, so people need to learn how to safely freeze fresh vegetables to avoid throwing them out. To freeze vegetables properly so they retain their flavor and texture, it is important to freeze them within a few hours of picking them from a garden or taking them home. Certain
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How to effectively freeze vegetables
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FAMILY FOCUS SEPTEMBER 2020
h c a e t o t How kids p u d n a t s to s r e h t o r o f
October will be National Bullying Prevention Month and now is an ideal opportunity to talk to your children about bullying. One important lesson to teach them is that when a friend or peer is being harassed, those who witness the situation are just as involved. Here are four topics you can discuss with your children to help them stand up for others. 1. EMPATHY By learning to understand and relate to other people’s emotions, children can more easily recognize bullying behavior. Ask them how it feels when someone is mean to them and teach them that other kids will likely feel the same way. 2. SUPPORT You can teach your children to stand up to bullies with simple phrases delivered in a calm but assertive manner. Sentences like “you’re not being funny, you’re just mean” can go a long way. Practice a few phrases at home with your kids so they’re ready to use them if needed. 3. INCLUSION If a child is being bullied at school, it can mean a lot to them to be invited to play with others. Encourage your kids to make an effort to socialize with classmates who are bullied or don’t have someone to talk to or sit with at lunch. 4. REPORT Kids might be afraid to tell adults when they see another child being bullied because they don’t want to be labeled as a tattletale. Teach your children the difference between tattling (hoping to get someone in trouble) and reporting (hoping to get someone out of trouble). The most important message to leave kids with is that they have the power to make a difference and help stop bullying behavior.
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6 ways to protect yourself from cyberbullies
Social media plays an important role in the lives of today’s youth. While it offers a great way to stay in touch with friends and family, it also exposes users to harassment online. Here are six strategies to share with your teen to minimize their risk of being targeted by cyberbullies.
1. PROTECT YOUR PASSWORDS Don’t share your online passwords
with anyone, even if you’re sure they won’t be used maliciously. You should also use a different password for each account.
2. CHECK YOUR PRIVACY SETTINGS Make sure all your social media accounts are calibrated to the strongest privacy settings available. This way, the information you
share online can only be accessed by the people you’re connected with. 3. ONLY SHARE G-RATED MEDIA It may seem silly and fun to share racy photos or videos, but these could be used against you by cyberbullies.
4. THINK BEFORE YOU POST Since you can’t rely on tone of voice or body language, what you write on the internet or in a text message can easily be taken the wrong way. Double check to make sure what you’re saying won’t be misunderstood. 5. DON’T OPEN SUSPICIOUS MESSAGES Whether it’s a direct message (DM) from a stranger or an instant message from a known bully, it’s best not to engage at all with those who may be up to no good.
6. LOG OUT OF YOUR ACCOUNTS If you access your social media accounts on a shared computer, make sure to always log out at the end of your session. In addition, it’s a good idea to Google your own name once in a while to see what pops up. If you find something that cyberbullies may target you for, such as an image or message that portrays you in a negative light, try to have it taken down by the site administrators.
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SIBLING RIVALRY
When to interverne?
Arguments between brothers and sisters are inevitable. Children disagreeing over a toy or because one has more juice than the other is an everyday occurrence that can certainly leave parents feeling stressed. The good news is that these types of arguments are harmless and normal. If the arguments get out of hand and deteriorate into physical confrontations, however, limits need to be set. Whatever the source of the conflict may be, your children have to understand that injuring one another is out of bounds. It is imperative that every child feel safe in his or her own home. When a quarrel degenerates into a fight, separate the children, put a stop to whatever was happening, and explain why you’re doing it. When regular squabbles break out, try not to automatically interfere with a judgment: children can learn to settle their disagreements by themselves. It is especially important to not take sides if you don’t know how it all started. That doesn’t mean you should ignore the situation; rather, avoid becoming the referee every time. Teach them to express their feelings and help them name their needs, such as for fairness, safety, cooperation, creativity, or independence. Help them articulate what they are really fighting about, for example: “I’m angry because you don’t want to let me hold the remote. I want to have my fair turn”. Show them how to listen to each other, to negotiate, and to find satisfactory compromises together. Remember that children learn by example, and that they are watching and listening when you are having a disagreement with your spouse or another adult. Try to practice what you preach!
When a squabble breaks out, try not to automatically intervene with a judgement every time: children can learn to express themselves non-violently and settle their disagreements by themselves.
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8 W
activities to keep kids entertained
hat parent hasn’t heard their child utter the familiar phrase “I’m bored” at some point? Despite a seemingly vast array of toys, electronics and other items at their disposal, children can be quick to sulk and say there’s nothing to do. Parents can counter “I’m bored” with these eight boredom-busting activities that are certain to help pass the time in entertaining and sometimes educational ways. 1. Craft time: Pick a theme and gather the materials for the project. For example, kids can evoke a trip to the ocean by creating handmade sea creatures. Paint a paper plate and hang brightly colored yarn underneath it to create the “tentacles” of a jellyfish. Kids can use salt
dough clay to fashion seashells, sea snails or crustaceans. 2. Painting: Shaving cream is a great sensory material that is relatively easy to clean up. Kids can whip up a batch of shaving cream paint and use it to finger paint on a table or even in the bathtub. Simply mix shaving cream with food coloring in a bowl, or use a muffin tin to separate the colors. 3. Build a birdhouse: Birdhouses or bird feeders can be made from scraps of material found around the house. Scavenge for spare lumber or other supplies in the shed or garage. An adult or older sibling can help cut the wood into pieces. Young children may enjoy painting the house. Wood adhesive or screws can be used to assemble the project. 4. Plan a garden: Kids can help to design a garden the entire family will maintain and even be responsible for a special parcel that’s all their own. Gardens can grow food, flowers and more. Add a touch of whimsy with figurines for a fairy garden or even small superhero figures for a spot for boys to tend. 5. Box makeovers: Tissue boxes or cereal boxes can be made into many different creations with paint or construction paper. Use a few craft supplies like pompoms or wiggly eyes to turn boxes into “monsters.” 6. Boat races: Build a small sailboat for
each member of the family. Fill up a long, shallow container and take turns racing the boats by blowing on the sails. 7. Leaf art: Gather leaves and twigs from around the yard and then combine pieces to make them look like various animals. 8. Spray park: Create an at-home spray park with a garden hose and a pool noodle. Poke several small holes into the pool noodle on all sides. Stick a garden hose into the end of the pool noodle and hot-glue a wine cork into the hole at the other end. Turn on the water and let kids run through. Head off kids’ boredom by having plenty of ideas at the ready.
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