Family Times January 2015

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The Parenting Guide of Central New York www.familytimes.biz | January 2015

No More Tears

10

tips for a calmer doctor’s office visit

THE

WELLNESS ISSUE

Why Whole Foods Make Sense Jan15_1-22.indd 1

The Key to OCD Thinking

An Easy Slow Cooker Meal 12/18/14 11:17 AM

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family times • January 2015

4 • Editor’s Note 6 • No More Tears Prepare your child for a calm doctor’s office visit.

8 • Kids These Days 6

Maggie Lamond Simone endures the hormonal convergence of adolescence and menopause.

10 • Recipe Doctor A tasty Tex Mex casserole for a slow cooker.

12 • Family Matters 14

Diagnosing a child’s obsessive compulsive disorder can lead to treatment.

14 • Atypical Family A mother gets to the root of her daughter’s clock watching.

18 • The Whole Truth It’s not hard to eat more fruits and vegetables—and the benefits are huge.

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Your Kid’s Photo or Artwork Here!

We welcome reader submissions, whether photos of your kids or their artwork. Send high-resolution photos (jpg format saved at 3inches-by-5-inches or larger) or color artwork to editorial@family times.biz. Please include the child’s first name, age, hometown, and information about what’s going on in the photo (or the art), as well as the parent or guardian’s full name and daytime phone number, for verification.

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family times The Parenting

Healthy Habits

Guide of Central New York

January 2015

issue No. 153

PUBLISHER/OWNER Bill Brod Editor in chief Reid Sullivan editorial@familytimes.biz VICE PRESIDENT OF SALES Michelle Bowers (Ext. 114) MBowers@syracusenewtimes.com

A

MANAGING EDITOR Bill DeLapp

small child often doesn’t enjoy a doctor’s visit, but there are ways a parent can make the experience less frightening.

Marsha Kernan, a child life specialist at Upstate Golisano Children’s Hospital, proposes steps to take before and during the visit to keep your child calm (page 6).

Also in this month’s issue, we have a story about whole foods. Eat more fruits and vegetables—not a hard resolution to make, and one that could lead to weight loss and other benefits (page 18).

And Cary and Tonja Rector talk about obsessive compulsive disorder, its effect on a child and his family, and what treatment options exist (page 12). Deborah Cavanagh also addresses a kind of obsession; she writes about the clock watching of her teen daughter (page 14).

We’ve also got an essay from Maggie Lamond Simone on page 8, and a delicious slow-cooker recipe from Chris Xaver on page 10.

Dig in!

Photography editor Michael Davis CIRCULATION DIRECTOR Tom Tartaro (Ext. 134) creative services manager Caitlin O’Donnell DESIGNER Meaghan Arbital DIGITAL MEDIA MANAGER Ty Marshal (ext. 144) Contributors Deborah Cavanagh,Tammy DiDomenico, Aaron Gifford, Eileen Gilligan, Linda Lowen, Cary Rector,Tonja Rector, Maggie Lamond Simone, Laura Livingston Snyder, Chris Xaver ADVERTISING CONSULTANTS Advertising Sales Manager Jessica Luisi (ext. 139) JLuisi@syracusenewtimes.com Lesli Mitchell (ext. 140) LMitchell@syracusenewtimes.com

Reid Sullivan Editor in Chief

Lija Spoor (ext. 111) LijaSpoor@syracusenewtimes.com Joseph Taranto (ext. 115) JTaranto@syracusenewtimes.com COMPTROLLER Deana Vigliotti (ext. 118)

On the cover: Mason, age 4, examines a bunny. Playing doctor with a stuffed animal is one way to get a child ready for a doctor’s visit; more tips are on page 6.

Inside photo: Mason’s father, Dave, brother, Eli, and Mason relax after the shoot.

Michael Davis photos Meaghan Arbital design

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MICHAEL DAVIS PHOTOs

“For some children, the trip to the pediatrician is a fun event.

For some it can be frightnening,” writes Marsha Kernan.

No More Tears

Prepare your child for a calm doctor’s visit | By Marsha Kernan

A

parent’s biggest job is to take care of his or her children. There are a lot of responsibilities: providing a warm home, healthy food and gentle parenting. In addition, we have to take them to the doctor. Every child makes many trips to the pediatrician or family doctor for well-child examinations and at least a sick visit or two.

For some children, the trip to the pediatrician is a fun event. For some it can be frightening. This varies as greatly as our children’s personalities and experiences vary. Some kids are comfortable at their doctor’s office and some children are wary of any person with whom they are not in daily contact. If your child cries at the doctor’s office, it’s OK! She is expressing her fear, either of an examination and immunization, or simply a fear of the unknown.

As parents, we often can spend hours trying to reason with our kids, attempting to convince them the doctor is not there to hurt them. But even when children have developed the ability to understand your logic, the emotional response can often outweigh the reason.

There are, however, plenty of ways to prepare your child for a fairly calm visit to the doctor’s office.

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Try to spend some time talking with your child about a doctor’s job.

You might say, “Doctors and nurses want to make sure you are growing well and to help keep you healthy.” Reassure your child you will stay right with him or her throughout the visit.

Play doctor with stuffed animals.

Your child can use a toy medical kit on his animals, and meanwhile you can clear up any misunderstandings he might have about the doctor’s visit. For instance, if your son says to his animal, “You are getting a shot because you are bad,” you should gently correct him. He might instead tell his animal, “This special medicine will help you from getting very sick.”

(By the way, a parent should never use a shot as a threat—not if you want to have a serene child when it’s vaccination time.)

Take the toy medical kit and animal to the appointment. Most offices will accommodate a teddy bear checkup.

Explain the steps of the visit. For instance, “After we check in at the desk, a nurse will ask you to take off your shoes and step on the scale to find out how much you weigh and how tall you are.” You and your child can practice these activities at home. When practicing, emphasize how

easy these tasks are and what a good job your child did standing still.

Also, you can say, “When we go to the exam room, the doctor will use a stethoscope to listen to your heart and your lungs. There’s also a special cuff that measures your blood pressure; it feels like a tight hug or squeeze on your arm.”

And: “The doctor has a special flashlight to check your ears and mouth.”

The more of the visit you can explain or practice in advance, the more chances your child has to ask questions, express his fears and be reassured that you will help him if he’s scared.

At the visit, ask your doctor if you can hold your child in your lap. Most of the exam can be completed in the comfort of your arms instead of on the exam table.

If your child is especially afraid of the stethoscope, rub her back as the physician is listening to her lungs. She will feel your hand rubbing and not necessarily the movement of the stethoscope.

Bring a new small toy your child can explore and play with while you are talking with the doctor and to use as a distraction during the exam. (Light spinners work great!)

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If your child is to going to get an immunization, say, “You will feel a small pinch or poke.” Do not lie to your child. If you say it won’t hurt, and it does, he might not believe you or trust you in other situations.

Try not to bribe your child into holding still. Bribing usually backfires in the long run. After your checkup, take some time to have fun together at a park or playground.

MICHAEL DAVIS PHOTOs

Emergency room visits and hospitalizations are a different story. They tend to be unexpected—very! And preparing your child for what is going to happen is not usually what you are thinking about at that moment. The staff at most emergency rooms will help calm your child’s and your fears and take care of him, and you.

Some emergency rooms and hospitals have certified child life specialists, which is one of my jobs. A CCLS explains procedures to your child in terms she can understand. The child life specialist can also explain what the child will feel, hear, smell or taste. He or she will dispel myths and fears the child may imagine. Along with this, the CCLS may also teach your child some coping mechanisms, such as breathing slowly and deeply, counting to a certain number, or squeezing hands.

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Visits to the doctor’s office don’t have to be ordeals if you prepare a little bit. And just remember, and remind your child, that doctors, nurses and other health care workers want to help him grow up healthy and strong.

Marsha Kernan is a certified child life specialist—one of 11—at the University Pediatric and Adolescent Center at Upstate Golisano Children’s Hospital. She has two teenage children and lives in Westvale.

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A Hormonal Convergence When adolescence and menopause collide | By Maggie Lamond Simone

W

atching my teenage daughter and her friends as they navigate the world of changing bodies, fluctuating hormones, short tempers and self-esteem crises, I am suddenly met with an emotional reaction heretofore relegated to her age group:

For example, while I love playing volleyball with the other moms, I’m reasonably certain that in another few years, I won’t be the only one packing Depends alongside the sneakers in my bag. Same goes for running, kickboxing and jumping on a trampoline. And sneezing. And sometimes simply standing still.

need to. You may start using anti-aging serums to manage the wrinkle situation, and you will truly, for the first time in your life, see the benefit of a sun hat. It doesn’t undo the college years spent on the dorm roof with a double-album covered in foil held up to a baby-oil-slathered face, but it’s certainly a start.

“HEY! HELLLOOO! I’m in the room here! What about me? I’m going through the same thing here! Where’s my sympathy?”

Also, you may grow a beard. Don’t freak out; for the competitive among us, it actually can make for an interesting NoShave November. If that’s not your thing, though, there are laser treatments and little eyebrow shavers that will also work on your chin.

Throw menopause into the mix and your guess is as good as mine about what’s causing what. All I know is that the hot flashes sweat off the anti-aging serum.

And I recently realized that I spent the first 40 years of my life hating my hair color and the last 10 trying to match it exactly. Words and names are suddenly and permanently stuck on the tip of my tongue, and I need Post-it notes to remember a thought from the bathroom down to the kitchen. Yes, aging is as complicated for us as puberty is for our daughters; I hope, by continuing to share our stories, we can all navigate them with grace and dignity.

And it’s true. While I’m sure the powers that be did not necessarily plan on mothers leaving the period years just as their daughters are starting them, it is a fact nevertheless, at least for some of us. As we approach 50—OK, fine, as we approach 53—we begin navigating an entirely new plane of changing bodies, fluctuating hormones, short tempers and self-esteem crises. And sometimes it can be just as chaotic as 14. Just because I’m not passing notes in science doesn’t mean it ain’t so.

The good news is much of this anxiety, for both teens and us, can be mitigated by sharing our experiences with good friends.

Besides serving as a sounding board, friends can validate feelings and give rational feedback that can go a long way toward making us feel OK. And since I’m a little older than most of my friends, and have gone through some of these experiences already, I’ve decided to let them know what may lie ahead, and maybe they won’t feel so alone when they get there.

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Also, don’t worry if your eyebrows start inching their way up your forehead.

They’re not making a break for it. It’s just age, and happening to all of those women in the “Fabulous Over Fifty” pages of People magazine. Again, two words: eyebrow shaver.

And speaking of making a break for it, some women experience thinning hair as they age. I’m neck and neck (forehead and forehead?) with my brothers in terms of receding hairline, which is one competition I would not mind losing. This from the woman who heaved a Scrabble board as a child because my vocabulary-challenged brother beat me. Let’s just say I’m trying for a bingo with R-O-G-A-I-N-E. Then one day you may invest in progressive lenses because you’re done choosing between reading and seeing. You will start taking fiber supplements because . . . you

“For the umpteenth time, if your uniform is at the bottom of your hamper behind your closed door, assume it’s not going to get washed! I don’t actually walk into people’s bedrooms looking for things to do! And for the love of God, would someone let the dog in? Seriously!

Maggie Lamond Simone is an award-winning writer and mother of two living in Baldwinsville. Reach her at maggiesimone@verizon. net.

Family Times January 2015

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Slow Cooking on a Cold Day Say ‘Si!’ to a Tex Mex casserole | By Chris Xaver

T

he best part of slow cooking is the smell. You place all the ingredients in the crock, set the temperature and start basking in the wonderful aromas. The smell teases you for hours while you’re doing other things, reminding you not to go too far.

Of course, you can set it and forget it, but the recipe I’m providing doesn’t lend itself to a long time in the slow cooker. In fact, a few hours at the most are all you need to warm this up as the layers are all precooked. What’s so wonderful about this method of “baking” is that the dish doesn’t dry out, as a good slow cooker traps the moisture inside and keeps the entire casserole from turning into jerky.

Most importantly, the dish can be healthier because the juices are brought back in instead of evaporating, recapturing nutrients often lost when baking at high heat in the oven.

There is a series of steps to keep in mind when working with slow cookers.

First, try not to lift the lid unless absolutely necessary. Each time you lift the lid, you lose 20 minutes to an hour of cooking time as the crock has to come

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back to temperature after you let the steam and heat escape.

So, if you’re buying your first slow cooker, make sure you get one with a clear glass lid so you can peek inside.

Mine also has a temperature probe that can be inserted to check doneness, or left in and programmed to stop cooking when the meal reaches the temperature you programmed. These devices aren’t the same as your mama’s slow cooker. They are now quite sophisticated.

They’re environmentally friendly, too.

When cooking on low, the appliance uses about the same energy as a 75-watt light bulb.

In the cold months I tend to use the slow cooker more because I love coming home to a meal and those fabulous aromas. However, summer is a perfect time to use the device because it doesn’t heat the house nearly as much as the oven.

These little appliances are very efficient.

That is, unless you don’t fill them properly.

Slow cookers come in a variety of sizes.

So, if you have a large family to feed, you may want a large device. However, if your

family is smaller, the big pot is probably not a good idea. To function optimally, the cooker needs to be at least half full and not more than three-quarters full.

The heating elements are in the metal on the sides and bottom but not in the lid.

Food that is above the ¾ line will likely not cook through. And when the pot isn’t full, the ingredients cook too quickly and will become overdone. So understanding how to fill the cooker is half the battle.

When I was considering which slow-cooker recipe to provide, I turned to my favorite 11- and 15-year-olds and asked them to tell me some of their favorite foods. Well, Tex Mex is what came to mind. They love cheesy quesadillas. They love tacos. And they love lasagna. So, the recipe was easy to put together and is so flexible you can simply add or subtract ingredients to please your family members’ palates.

Chris Xaver, Ph.D., is a local TV and radio personality with three children and five grandchildren.

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Tex Mex Lasagna 8 (8-inch) corn tortilla shells (or flour or gluten-free, according to your preference) 2 pounds cooked ground beef (or leftover chicken, turkey or pork) 1 onion, diced finely, or use 2 tablespoons onion powder if your kids are finicky 2 tablespoons cumin powder

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2 cups shredded Cheddar (or Mexican-style) cheese If your protein is uncooked, sauté it in a pan with the onion and spices. Drain.

Spray your slow cooker with a nonstick spray and place two tortillas (more or less depending on the size of your crock) on the bottom for the first layer. Put in the protein mixture. Layer with more tortillas. Evenly spread out the black beans and corn. Drizzle one half of the sauce on top of the beans and corn. Layer with the last of the tortilla shells. Spread the rest of the enchilada sauce (or tomatoes or salsa) to evenly cover the top layer of tortilla shells.

Finish with the cheese.

Cover with the lid. Then set the device on Low. Because all of the ingredients are cooked, you’re simply warming this up and allowing the flavors to meld. After two hours, this will be ready.

Don’t cook more than three hours or it will be overcooked. Keep the lid on!

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PicturePartners | Getty Images photo

OCD Logic

A child’s rituals have an explanation | By Cary and Tonja Rector

H

ave you ever encountered a child with obsessive compulsive disorder? Bobby (a fictional character) is typical. His day is governed by rituals. His alarm goes off at 5 a.m. He shuts off the alarm twice; even numbers are good. He puts his left foot on the floor, then his right foot. Left is always first; “left” has four letters, and if he wants to have a good day he needs to keep even numbers.

His bus doesn’t come until 7:45, but he has a lot to do. He gets dressed, left arm then right—more even numbers. Now left leg, then right leg. Left shoe, then right shoe. He goes downstairs for breakfast but has to take an extra step because there are 13 steps.

He goes into the bathroom to wash his hands before eating breakfast. He pumps the soap dispenser two times and turns on the left faucet first. He does this two times.

His sister yells, “Mom, Bobby is doing his hand-washing thing again.” Bobby tells his mother twice that he is almost done. He sits down at the kitchen table and taps his 12

feet twice. He cuts his muffin into six even pieces and has to chew each one six times: He wants to have a good day.

His mother reminds him he needs to hurry if he is to make the bus in 15 minutes. By the time he gets his coat on (left sleeve first, then right) and picks up his backpack (twice), he misses the bus. Now his mother is angry and frustrated that she has to drive him to school, again. On the way to school Bobby asks, “Will you pick me up at 3:15?” His mom answers, “Of course, yes.” Bobby then asks the same question 11 more times. By the time they get to school his mother is fuming and silent, but Bobby can’t help himself. He says goodbye once aloud and once under his breath, shuts the car door—twice—and starts counting the steps until he reaches the school door.

Children often feel ashamed, embarrassed, crazy and out of control with their compulsions. They know it’s ridiculous but feel they can’t help themselves. When a child receives a diagnosis of OCD and discovers the OCD is crazy and not him-

self, there is a sense of relief. Parents are also relieved to get an explanation for their child’s frustrating behaviors and discover that there is help to free their child from OCD. Roughly 1 million children are affected

by OCD. One in 200 children has OCD. Twenty percent of children who have OCD have a family member with OCD. OCD is a neuropsychological condition and classified as an anxiety disorder. It is sometimes described as a “neurological hiccup.” The symptoms are on a continuum from mild to severe. OCD symptoms often change and wax and wane over time.

Obsessions are thoughts; compulsions are actions. Obsessions are intrusive, involuntary thoughts or pictures that occur spontaneously. When a child has an obsessive thought, he feels anxious, frightened and emotionally uneasy. He tries to get rid of the thoughts, can’t, and feels out of control. A child experiencing an obsessive thought begins to react emotionally and physically as if what she is imagining is actually happening. Children don’t want to

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engage in compulsions, but it’s the only way they have figured out to get away from the dreadful feeling of the obsession.

PicturePartners | Getty Images photo

Compulsions are rituals the child uses to try to reduce anxiety created by the obsessions. Children feel as if they have no choice. They feel the compulsion is a matter of survival. With OCD thinking, the focus of your world becomes very small and specific, concerned only with getting rid of the obsession and the anxiety it creates, putting the need to be safe and certain above all else. Some compulsions are invisible or mental rituals. A child thinks about death and has to say a prayer seven times or someone she loves may die.

Sometimes there is a logical connection between obsession and compulsion, like washing hands when you feel contaminated. However, wearing a special shirt to keep someone from dying has no logical connection. Logical or not, compulsions will reduce anxiety but only for a brief period of time. This short-lived reduction in discomfort the anxiety creates is what locks in the cycle of OCD. Each time a child engages in a compulsion, it reinforces the idea that the compulsion is the only way out. Young children may not have

specific thoughts but are compelled to perform an action until it “feels right.”

Treatment for children with OCD should include parents and the child, working together to overcome OCD. Externalizing is a technique in treatment of OCD where a child first learns to identify OCD thinking and then works to fight against it. Cognitive behavioral therapy—CBT—and exposure response prevention—ERP—provide children with a toolbox of skills to be used any time a symptom is present.

Children learn how to face their fears and change their thoughts without needing to use the compulsions to reduce their anxieties. In some cases, a trial of SSRI (selective serotonin reuptake inhibitor, used for anxiety and depression) medication is helpful.

Cary and Tonja Rector are married and live with their son in Manlius.

Cary is a licensed mental health counselor and Tonja is a licensed marriage and family therapist. Consult your own health care provider before making decisions affecting your family’s well-being.

Resources International OCD Foundation: http://iocdf.org Online parent support group: www.childrensdisabilities.info/ OCD/groups-OCD-child.htm Children’s book about OCD and its treatment: Up and Down the Worry Hill: A Children’s Book About Obsessive-Compulsive Disorder and its Treatment, Aureen Pinto Wagner, Ph.D Children’s book introducing CBT (cognitive behavioral therapy): What to Do When You Worry Too Much: A Kid’s Guide to Overcoming Anxiety, Dawn Huebner

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Timing Is Everything

Efforts to help my teen make her days predictable and purposeful | By Deborah Cavanagh

M

y 17-year-old daughter, Amanda, keeps me on track when it comes to our daily schedule. She knows when we should leave for school. She points out that it is noon if she is home for lunch. For get-togethers with friends she must have the arrival, duration and end information. Heaven forbid if 5 p.m. comes along and I am not in the kitchen making dinner. And when it is her assigned bedtime, she heads upstairs, announces she is “tired and cranky” and goes to sleep.

If we have a plan to go to the movies she will run through a litany of questions: What movie are we seeing? What time is the show? Is it at Shoppingtown? What time are we leaving? All reasonable questions—except they will be asked over and over and over.

You might be envious. A child who wants to be on time, a teenager aware of her responsibilities. And most of the time I appreciate her interest and concern for what is next. But sometimes it makes me cranky enough to want to put myself to bed. And that does not bring good mental health or happiness to anyone in our family.

I believe her attention to time and other minute details is due to the fact that she needs activities to occupy mind and body. Something on which to focus other than the ever-changing minute on the clock.

“Mom, it is 5:01. Mom, it is 5:02.” I am not exaggerating.

Her lack of chores and responsibilities is my fault. Amanda has Down syndrome. I approach her development expecting her to learn and grow at her own pace. But I forget she is 17. I don’t always remember to raise the bar to the next level. When repetitive behaviors surface, it is usually because I am not treating her as that capable almost-adult she views herself to be.

I initially blamed the Down syndrome. I heard from parents of young adults with Down syndrome that obsessive compulsions increase with age.

Stubborn, set-in-their-ways patterns emerge. Some of these challenges might be inherent to the syndrome. But in my experience, if Amanda helps plan her day and has productive activities to occupy her time, she is less likely to drive me nuts.

My approach is two-pronged.

I have thought about hanging a whiteboard on which I could write the schedule for the day. I hesitate for two reasons. I do not have a good place for it to be displayed. And a close friend of mine tried this with her daughter with special needs. My friend would refer her daughter to the board when repetitive “What time is . . . ?” questions were asked. She woke one morning to find the board off the wall and in the garbage. I sense a similar fate for any whiteboard brought into my home.

Instead, I have taken to having a bedtime conversation with Amanda discussing her upcoming day.

“You may call your friend tomorrow at 9 a.m. to discuss your planned get-together. Do not call before 9 a.m. as they will be sleeping. After you eat breakfast you must make your bed and clean your room. Your friend will arrive around 11:15. She will have lunch with you. Lunch will be at 12. She will leave at 4 p.m. as you are altar serving at church and need to get ready to go. Church is at 4:30.”

I will ask her to repeat certain items to make sure she is paying attention.

She now knows what to expect. She understands the tasks she needs to

14

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Roman_Gorielov | Getty Images photo

Discuss the daily schedule with input from Amanda.

 complete. In the morning when she asks me what time her friend is coming over, I am able to toss the question back to her.

“What time do you think she is coming over?”

This way, she has to think about it and come up with an answer. The hope is it might stick and she won’t ask me five more times.

it eave

Assign tasks relating to activities and home life that are appropriate and meaningful.

rival, dI ime, ep.

I have a pet peeve. I get very annoyed when students with special needs are assigned tasks at school to keep them busy—but which have no relevance or purpose. Seeing a student pushing a cart through the hallway with a roll of paper towels on top bothers me. Possibly there is some sort of motor-planning exercise going on. Maybe there were sequential steps that needed to be completed. But I find it hard to believe that roll of paper towels needed a 15-minute ride.

quespingy will

ware nd

So it would be hypocritical for me to assign Amanda meaningless household chores. I also need to realize she is capable of helping. Trial and error works best. And noticing clues. One day Amanda took the laundry basket, filled it with clothes from her hamper, and plopped it at

or

fact h to

the top of the stairs. Laundry is now one of her assigned duties. Yes, we needed to practice how much detergent to put in the machine. I remind her which settings to use. Now she is able to rotate clothes from washer to dryer. She folds. And she proudly shows me her completed work.

Setting and clearing the table. Putting the dishes in the dishwasher away. Vacuuming. All chores that need to be done on a regular basis and can be handled by Amanda.

Children with special needs are capable at different levels. I know it takes time, energy, patience and creativity to find tasks that are appropriate. I also know it is easier and more efficient to do these tasks ourselves.

The tasks can be as involved as planning a dinner and cooking, or as straightforward as putting socks away in a sock drawer. But having purpose, feeling proud and being productive are essential.

Take it from one who is trying to learn: Chores can diminish the bad moods and bring mental health to the whole family.

Deborah Cavanagh lives in Manlius with her husband and two children. She has written for local organizations supporting children and adults with special needs and publishes the blog www.momofmanyneeds. com.

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The Whole Truth

Get more fruits and vegetables into your diet and reap healthy rewards | By Laura Livingston Snyder

I

t’s a new year with a clean slate and the potential for 365 days of greatness.

What better way to start fresh than with a whole food challenge.

Try to eat six fruits and vegetables a day. This is different from a New Year’s resolution, and it’s not a diet: It’s a lifestyle change that can be a springboard for healthier living. This challenge also has welcome side effects: weight loss and feeling great. What are you waiting for?

This isn’t the latest crazy diet idea. Eating naturally is how our bodies are designed to function. In the late 1980s the National Cancer Institute suggested we consume five or more fruits and vegetables a day. The Wegman family made it a household slogan in 1991 when their grocery store launched the “Strive for 5” campaign.

Today the recommendation is higher. The first lady feels so strongly about this she has made it her personal project. Michelle Obama and the U.S. Department of Agriculture launched ChooseMyPlate.gov in 2011 to emphasize what a balanced meal—dominated by fruits, vegetables and grains—should look like.

Other groups have been hearing this for decades. Pregnant women are told to consume four to five servings of vegetables and three to four servings of fruit a day. Those with gluten restrictions or allergy-prone individuals sensitive to additives or chemical fillers rely on whole foods.

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Just the Facts

Where have we gone wrong? Fast foods are quick and easy but full of empty calories.

Unfortunately, our children watch us and eat the same things we do. Their eating habits right now affect their food patterns the rest of their lives. Research done from 2007-2010 showed 60 percent of kids didn’t meet the daily fruit intake recommendations, and 93 percent didn’t satisfy the vegetable recommendations. That’s huge.

It’s not a surprise that as adults we are poor role models. Although new studies suggest eating nine to 13 servings a day, a typical New York state resident eats only 1.6 fruits and vegetables daily. And 70 percent of annual deaths are due to chronic diseases that can be prevented. It’s never too late to make better choices. Even the smallest adjustment can start us on a healthier road.

How to Start

Increase fruits and vegetables to replace less nutritious foods, not in addition to them. Swearing off all prepackaged goods and tossing junk food is a setup for failure. I’m not suggesting eating dry wheat germ or bland celery. This is eating great foods that are minimally processed. Whole foods are naturally low in calories but high in volume and nutrition. They help us feel full longer without eating too many calories. Changing a lifestyle is about finding something new that works and continuing to do it.

Start with baby steps. Add one new vegetable at dinner or a whole fruit for morning snack. Stick with this for a few months until it is expected and accepted by your family. Or replace canned goods with fresh. Go from cooking until soggy to lightly sautéed or steamed.

See it to eat it. A glass bowl of crunchy grapes invites interest. Something as simple as a more attractive presentation can help; think crinkle-cut apples sprinkled with cinnamon, or red and yellow peppers with a yogurt-based dip for the after-school snack. These may entice even the most finicky eaters.

Tiny Changes

A single change can lead to big benefits. Preventable diseases are correlated with what we eat and drink, as well as other habits. Whole foods are packed with vitamins such as A and C, potassium, folate and fiber. They keep our body systems running smoothly and offer protection.

Eating right can reduce blood pressure and cholesterol. It can lower the risk for type 2 diabetes, osteoporosis, stroke, cancer and cardiovascular disease. Good nutrition helps manage type 1 diabetes and obesity.

It can also increase energy levels.

State of the Plate

Only

6

percent of individuals achieve the recommended target for vegetables

Only

8

percent achieve the target for fruits —PGH Foundation

continued on page 20

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continued from page 19

What to Avoid

Not all whole foods are created equal. The more color, the healthier. White starchy potatoes aren’t on the rainbow and should be limited. So should corn. Become an avid label reader. Banana chips appear healthy, but they’re fried.

Bagged dehydrated veggie sticks might seem like a better choice than potato chips, however they have 7 grams of fat per serving, which is only about a half-cup.

Fruit juice doesn’t supply much in the way of nutrition. Check the packaging on whole foods. Canned, dried and even some frozen foods have additives such as sugars, saturated fats and salt.

What is a Serving?

In our supersized world, knowing how much is just as important as knowing what to eat. Keep in mind a portion is not the same as a serving. Portions are the amounts you decide to eat and servings are measured amounts. Serving sizes may vary according to source. Since this challenge is all about gradual change, I used the National Institutes of Health and American Dietetic Association recommendations, which favor smaller amounts of food. These foods all equal one serving:

Æ 1 cup raw vegetables, salad greens or fresh berries Æ ½ cup fruit or vegetable juices Æ ½ cup cooked vegetables Æ A small fruit, such as an apple, banana or orange Æ 2 tablespoons dried fruit Æ ⅓ cup cooked legumes like beans, peas or lentils

Make it Count

Since different vegetables are rich in different nutrients, gravitate toward a colorful variety to give our bodies what they need. Incorporating a half-dozen new foods can be overwhelming and impractical. Maximize the goodness with different tastes and textures.

A Western omelet and a smoothie for breakfast can include as many as four servings. A Waldorf salad adds up to almost three servings before an entrée is even dished out.

Load up stews and soups with vegetables and lentils. Pureed veggies, such as pumpkin, can be added or used as a substitute in many recipes including cakes and brownies. (Don’t knock it until you try it.) Introduce zucchini bread as a side dish. Try a V8 vegetable juice as an afternoon picker-upper. Fruit salad for dessert can satisfy a sweet tooth. Introduce a meatless day and fill it with hearty beans or peas. I feel the need to offer the “good stuff” to my family and friends, so I have a veggie tray for every gathering. Get creative: This is doable!

20

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Empire Expo Center / NY State Fairgrounds, Syracuse

Recipe for Success

Attitude is the first and most important ingredient.

Success is measured in distance because not every day will be perfect. Don’t give up. Each day will offer a new chance to start over.

When ideas run low, old-fashioned cookbooks can’t be beat. For current trends, check out a few health journals or women’s magazines at the library.

Where Central New York families go to plan their summer!

Choose seasonally to enjoy flavors at their peak. Some grocery stores offer handouts with tips and suggestions for trying new foods.

There are several online sites for inspiring recipes.

Pinterest and Allrecipes.com are my favorites. They offer endless variations on dishes I know my family will love.

There will always be another health goal to conquer. Start slowly with what tastes good today and enjoy the journey to being a better you.

Laura Livingston Snyder is a writer and mother of four who lives north of Syracuse. She blogs at freshapplesnyder.com.

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Calendar

January

Please note: Mistakes happen. To confirm event details, call the sponsoring organization’s phone number or visit the website.

Friday, Jan. 2 First Snow Leopard Day. 10 a.m.-4:30 p.m.

Half-price admission at the zoo through Feb. 28.

Rosamond Gifford Zoo at Burnet Park, 1 Conservation Place, Syracuse. Admission in January & February: $4/adults; $2.50/senior citizens; $2/ children; free/age 2 and younger. 435-8511.

Disney on Ice: Worlds of Fantasy. 1 & 5 p.m.; through Jan. 4. Embark on the ultimate sightseeing vacation with all your favorite Disney characters. Onondaga County War Memorial, 515 Montgomery St., Syracuse. $15-$70. 435-2121.

Saturday, Jan. 3 Disney on Ice: Worlds of Fantasy. 11 a.m., 3

& 7 p.m.; through Jan. 4. See Jan. 2 listing.

Magic Tree House Party. 2 p.m. Students in

kindergarten through grade 3 can do activities and crafts connected with the series by Mary Pope Osborne. DeWitt Community Library, Shoppingtown Mall (below food court), 3649 Erie Blvd. E., DeWitt. Free. 446-3578.

Moto-Inventions. 1-2 p.m.; Sundays in January.

Tinker with recycled materials and electricity to make whirling, moving machines. Sciencenter, 601 First St., Ithaca. First Sunday of the month (through March): Free admission. Regular admission: $8/adults; $7/seniors; $6/ages 3-17; free/ under 3. (607) 272-0600.

Lightapalooza. 2 p.m.; also Jan. 18. High school students demonstrate optical illusions, bending light and making sound waves visible. Sciencenter.

601 First St., Ithaca. Admission: $8/adults; $7/seniors; $6/ages 3-17; free/under 3. (607) 272-0600. www.sciencenter.org.

Monday, Jan. 5 My Gym Demo. 10-11 a.m. Kids can learn about

the local gym program for kids, with a session of basic gymnastics, games, songs and a puppet show.

Fayetteville Free Library, 300 Orchard St., Fayetteville. Free. 637-6374. www.fflib.org.

Full Moon Ski. 6:30-8 p.m. Ski under the light of the full moon. Highland Forest, Route 80, Fabius. $10. 683-5550.

Pajama Storytime. 6-6:30 p.m. Children ages 2-5, with a caregiver, can wear pajamas, bring a stuffed toy, and hear stories, songs and rhymes suitable for nighttime. Liverpool Public Library, 310 Tulip St., Liverpool. Free. 457-0310. lpl.org.

Multiple Moms Mingle. 6:30 p.m. Monthly meeting of mothers and expectant mothers of multiples. Ruby Tuesday, 3220 Erie Blvd. E., DeWitt. Reserve if you wish to attend: multiplemomsmingle@gmail.com.

Thursday, Jan. 8

Storytime. 10:30 a.m.; also Jan. 15, 22 & 29. A

lively mix of stories, songs and rhymes for children and their caregivers. Betts Branch Library, 4862 S. Salina St., Syracuse. Free. 435-1940.

Yoga Storytime. 4:15-5 p.m.; also Jan. 22. Kids

ages 4-8 and parents can have a full-body experience that builds early literacy skills and healthy bodies at the same time. Fayetteville Free Library, 300 Orchard St., Fayetteville. Free. Registration required: 637-6374. www.fflib.org.

Yoga for Everyone. 6-7 p.m.; also Jan. 12, 21 &

26. Gentle yoga class. Betts Branch Library, 4862 S. Salina St., Syracuse. Free. 435-1940.

Backyard Maple Sugaring. 7 p.m. Rich Finzer, author of Maple on Tap, will talk about the history of, equipment for and preparation necessary in amateur maple sugaring. Liverpool Public Library, 310 Tulip St., Liverpool. Free. 457-0310. lpl.org.

Basics to Potty Training. 2 p.m. Monthly meeting is a chance for parents to get support and advice during the trials of potty training.

Caregivers and little ones welcome. Chicks & Hens baby boutique, 3150 Erie Blvd. E., Syracuse.

Free. Registration appreciated: 632-6110. www. chicksandhens.com/classroom.

Tuesday, Jan. 6

Friday, Jan. 9

Sciencenter Showtime. 2 p.m.; Saturdays.

Signing Storytime. 10:30-11 a.m.; also Jan. 20.

Every Saturday, see an interactive presentation on a different aspect of science. Upcoming topics include snowflakes, insects, language, frogs and toads, and energy. Sciencenter. 601 First St., Ithaca. Admission: $8/adults; $7/seniors; $6/ages 3-17; free/under 3. (607) 272-0600. www.sciencenter. org.

Sunday, Jan. 4 Final Day of Dinomania. 10 a.m.-5 p.m.

Kokoro Exhibits’ animatronic dinosaurs, images, sounds and lighting create an immersive experience of the Mesozoic era. Museum of Science and Technology (MOST), 500 S. Franklin St., Armory Square, Syracuse. Museum admission: $10/adults; $8/seniors and ages 2-11. 425-9068.

Disney on Ice: Worlds of Fantasy. 1 & 5 p.m.

See Jan. 2 listing.

Family Matinee. 1-3 p.m. See Teenage Mutant

Ninja Turtles; rated PG-13 for sci-fi action violence.

Fayetteville Free Library, 300 Orchard St., Fayetteville. Free. 637-6374. www.fflib.org.

Storytime. 10 a.m.; also Jan. 13. Kids ages 1-5

can enjoy books, songs, dance and fun. White Branch Library, 763 Butternut St., Syracuse. Free.

435-3519.

Children ages 3-6 can learn six to seven signs that correspond to the week’s story. Fayetteville Free Library, 300 Orchard St., Fayetteville. Free. Registration required: 637-6374. www.fflib.org.

Wednesday, Jan. 7 Read, Sing, Play Storytime. 10 a.m.; also Jan.

14, 21 & 28. Toddlers and preschool-aged children can hear stories and take part in more fun. Paine Branch Library, 113 Nichols Ave., Syracuse. Free.

435-5442.

Weekday Snowshoe Jaunt. 1:30 p.m.;

Wednesdays. One-hour trek, led by a naturalist, through Beaver Lake’s woods. Beaver Lake Nature Center, 8477 E. Mud Lake Road, Baldwinsville. $4/ admission; $5/snowshoe rental. 638-2519.

Creative Discovery for Kids. 4:30 p.m.; also Jan. 14, 21 & 28. Seasonal crafts and stories for ages 5-10. Maxwell Memorial Library, 14 Genesee St., Camillus. Free. Registration preferred: 6723661.

See Ongoing Events

Saturday, Jan. 10

A World of Puppets. 11 a.m. Open Hand Theater puppeteers perform “The Stonecutter.”

Children as young as 3 and parents can come for an up-close look at the performance at 10 a.m. for an additional $5. International Mask and Puppet Museum, 518 Prospect Ave., Syracuse. $10/adults; $6/children. Reserve: 476-0466.

YogaKids. 11 a.m. Kids can take part in a session that uses yoga practices and poses to build strength, flexibility and balance. Central Library, Galleries of Syracuse, 447 S. Salina St., Syracuse.

Free. 435-1900.

Babywearing Support Class. Noon; also

Jan. 24. More experienced babywearers can learn carrying options beyond the basics. Chicks & Hens baby boutique, 3150 Erie Blvd. E., Syracuse. $12/15-minute session. Registration required: 6326110. www.chicksandhens.com/classroom.

Animal ABCs. Noon. A Rosamond Gifford Zoo

educator introduces audience members to live animals, animal artifacts and more. Best for children from birth to age 5, accompanied by a caregiver.

White Branch Library, 763 Butternut St., Syracuse.

Free. 435-3519.

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Calendar

Disney on Ice: Worlds of Fantasy, Jan. 2, 3 & 4

Syracuse Crunch. 7 p.m. The American Hockey League team faces the Wilkes-Barre/Scranton Penguins. War Memorial, 800 S. State St., Syracuse. $16-$20, plus applicable processing fees.

473-4444.

Sunday, Jan. 11

Chilly Chili 5K Run/Walk. 1 p.m. A benefit

for Cazenovia Children’s House features a run (or walk), followed by a chance to chow down on some hearty chili. Cazenovia Middle School, 31 Emory Ave., Cazenovia. $30/registration (late registration more): www.chillychili.com. 655-KIDS.

Chemsations. 2 p.m.; also Jan. 25. High school students demonstrate chemical reactions with color changes, bubbles and light. Sciencenter. 601 First St., Ithaca. Admission: $8/adults; $7/seniors; $6/ages 3-17; free/under 3. (607) 272-0600.

Sprice: An Explosively Good Time. 2 p.m.

See Jan. 10 listing.

Monday, Jan. 12

Cinderella. 12:30 p.m. The Magic Circle Chil-

dren’s Theatre presents an original, interactive version of the fairy tale. Children in the audience can dress as a fairy tale character, attend the ball and help with the action of the story. Spaghetti Warehouse, 689 N. Clinton St., Syracuse. $5.

449-3823.

Maxwell Family Movie. 1 p.m. In this PG-rated sequel to Disney’s airplane movie, Dusty aims to become a firefighter. Popcorn provided. Maxwell Memorial Library, 14 Genesee St., Camillus. Free.

672-3661.

24

Gina Damico Talk and Signing. 1 p.m. Author of the Croak series of high school horror stories, whose latest book is Hellhole, talks about and signs her books. Barnes & Noble, 3454 Erie Blvd. E., DeWitt. Free. 449-2948.

Sprice: An Explosively Good Time. 3 p.m.;

also Jan. 11. A Rube Goldberg machine builder creates an enormous chain-reaction structure featuring a variety of materials—and then detonates them. Strong National Museum of Play, 1 Manhattan Square, Rochester. Admission: $13.50/general; free/younger than 2. (585) 263-2700.

Circuits and Robots. 4-5:30 p.m.; also Jan. 26.

The three-part series provides a project-based introduction to circuits and robotics. Fayetteville Free Library, 300 Orchard St., Fayetteville. Free.

Registration required: 637-6374. www.fflib.org.

Tuesday, Jan. 13

Yoga Storytime. 10:30-11:15 a.m.; also Jan. 27.

Kids ages 3-6 and parents can have a full-body experience that builds early literacy skills and healthy bodies at the same time. Fayetteville Free Library, 300 Orchard St., Fayetteville. Free. Registration required: 637-6374. www.fflib.org.

Family Times January 2015

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Calendar

Fun with Science. 3-8 p.m. Kids in grades kindergarten through 6, and their families, can learn fun facts about fossils, rocks, minerals and more using hands-on science kits. Liverpool Public Library, 310 Tulip St., Liverpool. Free. Registration required: 457-0310. lpl.org.

Teen MOPS. 4-6 p.m.; also Jan. 27. Young mothers, ages 13-21, with children under 6 enjoy a faithbased program with fun, food and activities while their children are cared for by the childcare program. Liverpool First United Methodist Church, 604 Oswego St., Liverpool. Free. 569-2542.

Tween Techtorials. 5 p.m. Kids ages 9-12 can

learn how to make their own video game using Stencyl. Liverpool Public Library, 310 Tulip St., Liverpool. Free. Registration required: 457-0310. lpl.org.

Wednesday, Jan. 14

Anime Night. 6-8 p.m. Teens can watch anime on the large screen, take part in drawing and trivia contests, and more. Liverpool Public Library, 310 Tulip St., Liverpool. Free. 457-0310. lpl.org.

Thursday, Jan. 15

Smart Play. 10:30 a.m.-noon. Children age 5 and under can explore a free-play environment that promotes discovery, creativity and the development of early literacy skills. Fayetteville Free Library, 300 Orchard St., Fayetteville. Free. 6376374. www.fflib.org.

Battle of the Bands, Jan. 17

Presents A PuPPet workshoP About

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Saturday, Jan. 24 Under the Sea Weekend. 11 a.m.-4 p.m.; also

Jan. 24. Numerous oceanic activities including a chance to meet the Pout-Pout Fish and hear readings of Pout-Pout Fish and the Big, Big Dark. Kids can also make sea-inspired foam creations or a paper jellyfish, crab or sea turtle. Strong National Museum of Play, 1 Manhattan Square, Rochester.

Admission: $13.50/general; free/younger than 2.

(585) 263-2700.

Calendar

merica

Cinderella. 12:30 p.m. See Jan. 10 listing.

Irish Dance Hooley. 5-9 p.m. The Johnston

School of Irish Dance holds its annual fundraiser, with dance, session music, food and drink, and a silent auction. American Legion Post 787, 5575 Legionnaire Drive, Cicero. $15/advance; $20/door; $10/student; free/under 5. 699-0786.

Syracuse Crunch. 7 p.m. Vs. Hartford Wolf Pack. See Jan. 10 listing.

Sunday, Jan. 25

Kids Create: Purple Art, Jan. 15

Under the Sea Weekend. 1-4 p.m. See Jan. 24 listing.

Terrific Thursdays. 11 a.m.-noon. In this session of the series for homeschooling families, kids in grades in grade 3 and up will read a script, play a part and have their voices recorded. They’ll learn about digital audio recording, performance and podcasting. DeWitt Community Library, Shoppingtown Mall (below food court), 3649 Erie Blvd. E., DeWitt. Free. Registration required (including names and ages of all children attending): 446-3578.

Sunday, Jan. 18

Monday, Jan. 26

See Ongoing Events

See Ongoing Events

Monday, Jan. 19

Tuesday, Jan. 27

MARTIN LUTHER KING JR. DAY

Kids Create: Purple Art. 3:30 p.m. Kids can

hear the story Harold and the Purple Crayon and make their own pictures afterward with different shades of purple. Paine Branch Library, 113 Nichols Ave., Syracuse. Free. 435-5442.

Wednesday, Jan. 28

Teen Geeks. 6-8 p.m. Kids in grades 7-12 can

hang out, play games, eat snacks and create. Liverpool Public Library, 310 Tulip St., Liverpool. Free.

457-0310. lpl.org.

Friday, Jan. 16

Toddler Dance Party. 10:30-11:30 a.m. Kids ages 18 months-5 years old, with caregivers, can dance with their friends. There will be musical instruments, bubbles and more. DeWitt Community Library, Shoppingtown Mall (below food court), 3649 Erie Blvd. E., DeWitt. Free. 446-3578.

Saturday, Jan. 17

MOST Exhibit Opening Day. 10 a.m.-5 p.m.

New traveling exhibit Extreme Deep: Mission to the Abyss sheds light on the mysteries of the ocean’s depths, including newly discovered life forms, thermal vents and shipwrecks. Museum of Science and Technology (MOST), 500 S. Franklin St., Armory Square, Syracuse. Museum admission: $10/adults; $8/seniors and ages 2-11. 425-9068.

Barnes & Noble Storytime. 11 a.m. Kids can

hear the book Hug Machine at this week’s storytime. Barnes & Noble, 3454 Erie Blvd. E., DeWitt.

Free. 449-2948.

MLK Jr. Celebration. Noon-4 p.m. Numerous

activities including a workshop on the district’s code of conduct, behavior and support; attorneys providing free legal support; and the kickoff to Family Leadership Academy. Fowler High School, 227 Magnolia St., Syracuse. Free. 435-6275.

Cinderella. 12:30 p.m. See Jan. 10 listing.

Battle of the Bands. 7 p.m. In the 13th annual

competition, high school bands vie for the title of best band (and a cash prize of $200). Presented by the Jewish Community Center of Syracuse.

The Spot, Shoppingtown Mall, 3649 Erie Blvd. E., DeWitt. $9/admission. 445-2040, Ext. 133.

Minecraft and Coding. 4-5:30 p.m. Teens in grades 6-12 can learn how to code in Forge for Minecraft. Participants must have computer experience. Fayetteville Free Library, 300 Orchard St., Fayetteville. Free. 637-6374.

Bedtime Stories. 6:45-7:15 p.m. Children—especially those ages 3-6—can come in pajamas to hear some bedtime stories. Betts Branch Library, 4862 S. Salina St., Syracuse. Free. 435-1940.

Drop in for Crafts. 9:30 a.m.-8 p.m. Children

from preschool age to grade 6 with a caregiver can make seasonal crafts; all materials provided.

Liverpool Public Library, 310 Tulip St., Liverpool.

Free. 457-0310. lpl.org.

Tuesday, Jan. 20 Astronomy 101. 7-8:30 p.m.; also Jan. 27. For teens age 12 and up and for adults, a chance to make telescopes, stargaze and learn about the cosmos. On poor-weather days, there will be indoor hands-on activities. Fayetteville Free Library, 300 Orchard St., Fayetteville. Free. 637-6374.

Wednesday, Jan. 21 See Ongoing Events

Thursday, Jan. 22

Tinker Tots. 10:30-11 a.m. Children ages 2-6 will have opportunities to learn, explore and invent.

Fayetteville Free Library, 300 Orchard St., Fayetteville. Free. 637-6374.

Friday, Jan. 23

Syracuse Crunch. 7 p.m. Vs. Lehigh Valley Phantoms. See Jan. 10 listing.

Thursday, Jan. 29

Moonlight Skiing and Snowshoeing. Until 9 p.m.; through Jan. 31. Venture onto Beaver Lake’s 10 miles of trails (if the snow cover is adequate) lit by the moon. Hot chocolate and other refreshments available at the visitor center. Beaver Lake Nature Center, 8477 E. Mud Lake Road, Baldwinsville. $5/snowshoe rental; $4/vehicle. 638-2519.

Friday, Jan. 30

Guided Moonlight Snowshoeing. 7 p.m.

Explore the woodlands and frozen marshes on snowshoes with a guide; space limited. Beaver Lake Nature Center, 8477 E. Mud Lake Road, Baldwinsville. $5/snowshoe rental; $4/vehicle.

Registration required day of hike: 638-2519.

Syracuse Crunch. 7 p.m. Vs. Rochester Americans. See Jan. 10 listing.

Saturday, Jan. 31

College Fair. 11 a.m.-2 p.m. Colleges and universities will offer information about their schools, and mini-seminars on financial aid, writing a great college essay and other topics will take place.

Liverpool Public Library, 310 Tulip St., Liverpool.

Free. 457-0310. lpl.org.

Cinderella. 12:30 p.m. See Jan. 10 listing.

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Horsedrawn Hay or Sleigh Rides. 11 a.m.-4

p.m.; weekends through February. Twenty-minute ride into the woods at Highland Forest, 1254 Highland Park Road (off Route 80), Fabius. $6/person; $3/age 5 & under. Registration required: 683-5550.

Cross Country Ski Lessons. Saturdays & Sundays, 9 a.m.; Jan. 4-Feb. 23. One-hour introductory lesson, weather permitting. Highland Forest, 1254 Highland Park Road (off Route 80), Fabius. $25/lesson & equipment rental; $10/lesson only.

Reservations required: 683-5550.

Try Snowshoeing. Sundays, 12:30 p.m.; Jan.

4-March 1. One-hour clinic includes instructions and a short snowshoe hike. Offered when weather permits. Beaver Lake Nature Center, Route 370, Baldwinsville. Admission: $4 per vehicle. Registration required (day of hike, starting at 8 a.m.): 638-2519.

Weekend Walks With a Naturalist. Saturdays and Sundays, 2 p.m. Nature discovery hike with different topics each weekend. Beaver Lake Nature Center, Route 370, Baldwinsville. Admission: $4 per vehicle. 638-2519.

Great Swamp Conservancy Nature Trails.

Daily, dawn to dusk. Throughout the year, visitors can grab their walking shoes (or snowshoes) and explore 4.5 miles of well-groomed, flat trails. Trails feature a 900-foot boardwalk, osprey nesting platform, and wetland and grassland restoration areas.

The area is a stop for many migratory waterfowl and songbirds; other wildlife include muskrats and beavers. Great Swamp Conservancy, 3.5 miles off I-90, Exit 34, 8375 N. Main St. Canastota. Free.

697-2950.

Baltimore Woods Nature Center. Hiking trails and parking are free and open every day from dawn to dusk. Interpretive Center open Monday-Friday, 9 a.m.-4 p.m.; Saturday, 10 a.m.-4 p.m.; closed Sundays. Snowshoe rental: $5/day. 4007 Bishop Hill Road, Marcellus. 673-1350.

Maxwell Library Storytimes. Storytimes and

book groups for all ages. Call for dates and times.

Maxwell Memorial Library, 14 Genesee St., Camillus. Free. 672-3661.

Northeast Community Center Library Storytimes. Preschool storytimes with rhymes

and occasional games; youngsters learn group listening and participation skills. Call for times.

Northeast Community Center Library, 716 Hawley Ave., Syracuse. Free. 472-6343, Ext. 208.

DeWitt Community Library. Library offers hundreds of free programs for parents and children. DeWitt Community Library, Shoppingtown Mall (below food court), 3649 Erie Blvd. E., DeWitt. 446-3578.

Fayetteville Free Library Storytimes. (Excluding holidays.) First Steps: (Wednesdays, 9:30 a.m.) for children up to age 2. Pre-K Storytime: (Wednesdays, 10:30 a.m.) for ages 3-6. Cuddletime: (Thursdays, 9:30 a.m.) for babies not yet walking and an adult. Fayetteville Free Library, 300 Orchard St., Fayetteville. Free. 637-6374.

Petit Branch Library Storytimes. Tuesdays, 10:30 a.m. Toddler and preschooler storytime for children ages 18 months-5 years and caregivers.

Includes stories, rhymes, finger plays and songs.

Petit Branch Library, 105 Victoria Place, Syracuse.

435-3636.

thinkstock photo johnston school of irish dance at st. patrick’s day parade (2012); michael davis photo

Calendar

ONGOING EVENTS

Try Snowshoeing; see Ongoing Events

Nurture your child’s inner musician ... and yours too!

Green Lakes Music Together Fun filled music and movement classes for infants through kindergartners, together with the adults who love them.

10 week winter session begins January 5.

Classes in Syracuse, Dewitt, Clay, Camillus, Fayetteville, Skaneateles & Auburn

INDOOR, ELECTRIC GO KART RACING The Ultimate Indoor Experience

Now Open in Rochester!!

Adult & Junior Karts (Must be 48” tall) Birthday Parties & Corporate Events Gift Certificates Available for Purchase Kart Speeds Up to 45mph

SFT

Video Games & Sports Memorabilia

Call 446-1017 for a free sample class!

Visit greenlakesmusictogether.com for more information.

28

9090 Destiny USA Drive Syracuse, NY 13204 315-423-RACE (7223) This location is an independently operated franchise owned by Destiny Raceway, LLC

Family Times January 2015

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C

thinkstock photo johnston school of irish dance at st. patrick’s day parade (2012); michael davis photo

Calendar

Irish Dance Hooley, Jan. 24

Join our After School Enrichment Program!

3:00PM - 6:00PM | MONDAY-FRIDAY

Safe Hands on with Horses Horse Care Education Time for Homework

Experienced Trainers Fun arts & crafts Transportation from Caz Schools!

Canterbury Stables CAZENOVIA, NEW YORK

4786 Roberts Rd. canterburystablesny.com

315-440-2244 for Tours and Information Family Times January 2015

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Corning Museum of Glass. 1 Corning Glass Center, Corning. Daily 9 a.m.-5 p.m. $14/adults; free/age 19 and under. (607) 937-5371. Ongoing: You Design It, We Make It: Glassblowers choose from among designs submitted by young visitors and create that work on the spot.

Cortland Children’s Museum. 8

Calvert St., O’Heron Newman Hall, SUNY Cortland campus. (607) 753-5525.

Erie Canal Museum. 318 Erie Blvd. E.,

Syracuse. Monday-Saturday, 10 a.m.-5 p.m.; Sunday, 10 a.m.-3 p.m.; closed holidays.

Free. 471-0593. Interactive exhibit: Work the Weighlock. The Stonecutters: Exhibit reveals the fascinating world of the stonecutters and quarrymen who built the 83 locks and 18 aqueducts along the 363-mile Erie Canal.

Everson Museum of Art. 401 Harrison St. Tuesday-Friday, Sunday, noon- 5p.m.; Saturday, 10 a.m.-5 p.m. $5 donation.

474-6064. World-class museum includes Children’s Interactive Gallery designed to acquaint beginning art viewers with basic art principles, with areas dedicated to portraiture, hands-on activities, and a classroom.

International Boxing Hall of Fame.

Calendar listings are free!

Send information about your family-friendly event to: Family Times calendar, 1415 W. Genesee St., Syracuse; Fax to 422-1721; or email to editorial@familytimes.biz.

Include date and time of event, location with numbered street address and town, price, and phone number for publication. We give priority to low- or no-cost events aimed at parents, kids, or parents accompanied by kids.

For consideration, listings are due by Jan. 9 for the February issue.

30

Onondaga Historical Association Museum. 321 Montgomery St., Syracuse.

Wednesday-Friday, 10 a.m.-4 p.m.; Saturday & Sunday, 11 a.m.-4 p.m. Donation.

428-1864. Syracuse’s only comprehensive local history museum, with exhibits on architecture, local industries, transportation and more.

Rosamond Gifford Zoo at Burnet Park. 1 Conservation Place, Syracuse.

Daily, 10 a.m.-4:30 p.m. $8/adults; $5/ senior citizens; $4/children; free/age 2 and younger. 435-8511. Ongoing attractions include Humboldt penguins. Half-price admission in January and February,

Sciencenter. 601 First St., Ithaca.

Thruway Exit 34, Canastota. Monday-Saturday, 9 a.m.-5 p.m.; Sunday, 9 a.m.-4 p.m. $4/adults, $3/seniors, $3/youths. Ages 6 and younger free. 697-7095.

Astronomy 101, Jan. 20

(only available with museum admission): $2. 425-9068. Hands-on science center features the Bristol Omnitheater, Science Playhouse, Earth Science Discovery Cave, Technotown, and Flight and Space Exhibit.

Silverman Planetarium shows “Zoo in the Sky,” for kids under age 8, Saturdays, Sundays and school holidays, 11:15 a.m.; “Seasonal Sky” Saturdays, Sundays and school holidays, 3:15 p.m.

thinkstock photo

Calendar

ATTRACTIONS

H. Lee White Museum and Maritime Center. W. First St., Oswego.

Monday-Sunday, 10 a.m.-5 p.m. $7/adult; $3/teen; free/age 12 & under. 342-0480.

Exhibits highlight more than 400 years of maritime history.

International Mask and Puppet Museum. 518 Prospect Ave., Syra-

Monday-Saturday, 10 a.m.-5 p.m.; Sunday, noon-5 p.m. Admission: $8/adults; $7/ seniors; $6/ages 3-17; free/under 3.

(607) 272-0600. www.sciencenter.org.

Inspires people of all ages to discover the excitement of science through exhibits and programs.

Strong National Museum of Play. 1

Manhattan Square, Rochester. Admission: $13.50; free/younger than 2. (585) 2632700. Permanent exhibits include National Toy Hall of Fame with inductees such as alphabet blocks, Barbie, Crayola crayons, G.I. Joe and the ever-versatile cardboard box. Also, super-sized kids’ market and more; lunch available at Bill Gray’s Skyliner Diner.

WonderWorks. 9090 Destiny USA

cuse. Fridays by appointment. First two Saturdays of the month, 10 a.m.-noon (October-April). 476-0466. Permanent collection includes masks, marionettes, shadow puppets and more.

Manlius Historical Society. Office and Research Center at 109 Pleasant St., Manlius. 682-6660. Call for hours. Museum at Smith and Scoville streets, Manlius. Open Saturdays, 11 a.m.-3 p.m.

Museum of Science and Technology (MOST). 500 S. Franklin St., Armory

Square, Syracuse. Wednesdays-Sundays, 10 a.m.-5 p.m. Museum admission: $10/ adults; $8/seniors and ages 2-11. IMAX admission only: $10/adults; $8/children and senior citizens; (473-IMAX). Planetarium

Drive, Syracuse. Monday-Thursday 10 a.m.-9 p.m.; Friday and Saturday 10 a.m.-10 p.m.; Sunday 10 a.m.-8 p.m. Experience more than 100 hands-on exhibits, compete in a game of lazer-tag and take part in the Canyon Climb Adventure. Suspended 70ft in the air it’s the World’s largest indoor ropes challenge course. General admission: $24.99 (plus tax)/adults $16.99+/children (4-12) and seniors (55 plus);. Add lazer tag: $3+. Add the Canyon Climb: $10+. Canyon Climb only: $14.99+. Sky Tykes only (48 inches tall and under): $7.99+ (Included in general admission for children 48 inches tall and under). Lazer tag only: $6.99+ (replays $2.99+). Children age 3 and under are free. 466-7700. Wonderworksdestiny. com.

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