Northeast Metro Woman
FREE Jan/Feb 2021
What’s Inside:
Heart Health for Preschoolers Maintain Good Cholesterol Levels
Wedding Day Planning • Local Events A Resource Guide For Every Woman Cecil • New Castle • Harford • Kent www.NortheastMetroWoman.com
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Northeast Metro Woman A Resource Guide for Every Woman
ank you for your interest! Northeast Metro Woman is a free bimonthly publication. Circulation includes Cecil, Harford, and Kent Counties in Maryland and New Castle County in Delaware.
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January/February 2021 Edition - www.NortheastMetroWoman.com
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Build Heart-Healthy
Behavior for Preschoolers at Home Family Features
A pressing concern like a global pandemic can quickly overshadow other important health challenges facing families. One is the issue of childhood obesity, a problem the slower pace of life brought on by COVID-19 could exacerbate. Numerous cardiovascular and mental health risks are associated with childhood obesity, and many experts expect to see increases in both mental health challenges and obesity as a result of COVID-19. According to the Centers for Disease Control and Prevention, childhood obesity impacts 40% of children between the ages of 2-5, increasing their risk for type 2 diabetes, asthma and depression. Data from a study published in the “Early Childhood Education Journal” from the American Heart Association shows children diagnosed as overweight between 7-13 years old may develop heart disease as early as age 25. However, preventative steps taken in early childhood can help reduce this risk. Keeping young children healthy while at home during the pandemic requires extra attention to their nutrition, physical activity and screen time. Programs like the American Heart Association’s Healthy Way to Grow, a national, science-based, early childhood technical assistance program, provide educational resources to help communities, educators and caregivers improve practices and policies for obesity prevention. These tips from the program can help early childhood professionals and caregivers promote best practices into the daily lives of children. 4
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Nutrition
Less than 1% of children have ideal diets, and under 10% have reasonably healthy diets, according to the American Heart Association. On any given day, 27% of 2- and 3-year-olds don’t eat a vegetable; among those who do, fried potatoes, which are high in fat and lower in nutrients, are most common. In fact, data shows kids eat less nutritious foods up to age 19. Children should consume a variety of foods daily, including vegetables, fruits, nuts, whole grains, low-fat or fat-free dairies, lean vegetable or animal protein and fish. At the same time, kids should minimize trans fats, processed meats, refined carbohydrates and sweetened beverages. Consistently timed meals and pairing new foods with choices they already enjoy are two ways to help form healthier habits. Be aware that healthy choices should apply throughout the day, not only for meals but also snacks and beverages. Eating together as a family provides an opportunity to model healthy eating and encourage children to try new foods. Also make water available and accessible to children throughout the day. For infants, feeding provides nutrition for their physical and mental growth. Healthy babies usually double their birth weight between 4-5 months of age. Infants and children with congenital heart disease and congestive heart failure or cyanosis (blueness) tend to gain weight slower. An 8-ounce-1-pound gain in a month may be an acceptable weight gain for a baby with a heart defect.
Physical Activity
Only about 20% of kids perform enough activity to meet physical activity recommendations. Whether you’re working with children in a childcare setting or at home, look for ways to incorporate lesson plans that offer learning experiences about healthy eating and physical activity, and ensure the daily schedule includes ample active playtime. The Healthy Way to Grow program recommends all children, including infants, have at least two outdoor active playtimes daily, weather and air quality permitting. Toddlers should engage in 60-90 minutes while 120 minutes of daily active play is recommended for preschoolers. Half the time should be structured and led by a teacher or caregiver while the remaining playtime should be unstructured and up to the child. Learn more about protecting the health and wellness of children in your home and community at healthywaytogrow.org.
January/February 2021 Edition - www.NortheastMetroWoman.com
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_________ Business Highlight _________
Vulcan’s Rest Fibers, 2728 Augustine Herman Hwy., Chesapeake City Visit the store in Chesapeake City, or visit www.VulcansRest.com where you can do your shopping online and have your purchase delivered! Now might be a great time to make that blanket you’ve always wanted to make or maybe you can start with a scarf. Want to try your hand at spinning, weaving or basketry? You can get all the supplies you need at Vulcan’s Rest Fibers! Find a wide selection of supplies, tools, equipment, books and patterns. Don’t know how to get started? Visit the store or website or call if you have a question. Because January is National Hobby Month!
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January/February 2021 Edition - www.NortheastMetroWoman.com
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Managing
Family Features
High Cholesterol
High cholesterol is one of the major controllable risk factors for coronary heart disease, heart attack and stroke, but typically shows no symptoms. Understanding the role cholesterol plays, potential risk factors and how to manage it are important aspects of protecting your heart health.
LDL cholesterol (low-density lipoprotein) is considered “bad” cholesterol because it contributes to fat buildup in the arteries while HDL cholesterol (high-density lipoprotein) is considered “good” cholesterol as it can carry LDL cholesterol away from the arteries to be broken down and passed from the body. The LDL cholesterol level is important to monitor and is optimal when it is less than 100 for otherwise healthy people, according to the American Heart Association, which recommends adults age 20 or older should have their cholesterol and other risk factors checked every 4-6 years by their primary care physician with a simple blood test. Cholesterol management is not one size fits all, so those who have already experienced a heart attack or stroke, or have family history of high cholesterol, may need to have their cholesterol levels and risk factors checked more often and may need to make lifestyle changes or take prescribed medication to help manage cholesterol levels. Make informed decisions about managing your cholesterol levels and overall health with these tips from the American Heart Association’s “Check. Change. Control. Cholesterol” program, nationally supported by Amgen: 8
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1. Assess your risk. Your health care professional can help determine your risk for a cardiovascular event like heart attack or stroke and help manage your cholesterol as one aspect of preventive care. Your medical and family history and your lifestyle provide important clues about your risk level. Risk is elevated for people who have had a heart attack or stroke; blockages in the arteries of the heart, neck or legs; chronic inflammatory disease; kidney disease; or other medical concerns. Your health care professional will also consider your age, sex, whether you have diabetes, high blood pressure, high cholesterol and if you smoke. Your diet, physical activity levels, alcohol intake and any drugs or supplements you’ve been taking factor into your risk level, as well. 2. Eat a heart-healthy diet. From a dietary standpoint, one of the best ways to lower your cholesterol is to avoid foods with saturated fat and trans fat. Limit saturated fat to 5-6% of your daily calories and avoid trans fat, which means limiting intake of processed or fatty meats and full-fat dairy products. Choose low-fat dairy products and lean proteins instead. A heart-healthy diet emphasizes fruits, vegetables, nuts, legumes, whole grains, lean vegetable or animal proteins and fish while limiting things like trans fats, sodium, processed meats, refined carbohydrates and sugary foods and beverages. Eating this way may also help increase your fiber intake, which can help lower cholesterol levels by as much as 10%. 3. Be physically active. A sedentary lifestyle lowers HDL cholesterol. Just 150 minutes of moderate-intensity aerobic exercise a week is enough to help lower both LDL cholesterol and high blood pressure. Consider mixing up the options to keep your exercise routine engaging and prevent boredom. Try activities like brisk walking, swimming, bicycling or dancing. 4. Quit smoking and avoid secondhand smoke. Smoking lowers HDL cholesterol. What’s more, when a person with unhealthy cholesterol levels also smokes, his or her risk of coronary heart disease increases more than it would otherwise. Smoking also compounds other risk factors for heart disease, such as high blood pressure and diabetes. By quitting, smokers can lower their cholesterol levels and help protect their arteries. Nonsmokers should avoid exposure to secondhand smoke as much as possible. 5. Lose weight. Being overweight or obese tends to raise LDL cholesterol and lower HDL cholesterol. A weight loss of as little as 10% can help improve your cholesterol numbers. Find more resources and tools to help manage your heart health and cholesterol at heart.org. January/February 2021 Edition - www.NortheastMetroWoman.com
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Enhance Your Wedding Decor ~~~~~ Family Features ~~~~~
Wedding days are meant to be filled with love and celebration, and what better way to ring in the new stage of life as newlyweds than with a well-decorated venue to match the joyous occasion. Whether a couple is on a tight budget or already decided on theme ideas, these decorating tips can help add more flair for the big day.
1) Use a natural venue - Many couples choose wedding venues that require immense amounts of decorations, but a venue with organic scenery or a beautiful view can help alleviate the stress. Consider having the ceremony near a garden or beach with enough natural surroundings to keep guests in awe.
3) Choose table accessories that pop
Leave guests in amazement as they make their way to their seats for the reception with beautifully decorated tables. Table accessories can be anything ranging from patterned table runners to flowers in full-bloom placed in simple, elegant vases. If you are not having a formal sit-down reception, try using paper lanterns or hanging flowers from the ceiling to create an eye-catching atmosphere to remember.
4) Add classic lighting - At times, finding the right lighting to match the mood of a wedding venue can be tricky. In this case, less may actually be more. Try opting for a classic candlelit ceremony or reception to create a more romantic setting. This can save both money and countless hours spent attempting to configure elaborate light fixtures, and also provide a timeless feel. 5) Place engagement photos around the venue - With any wedding, you want
2) Make the cake a centerpiece
Wedding cakes serve as a decorative centerpiece for the reception. Choosing a cake topped with flowers, highlighting bright colors and placing it in a prominent spot at the reception can grab guests’ attention while also keeping them eager for a bite. 10
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the day to feel personal and intimate for the couple and guests alike. Consider decorating the venue with engagement photos of the soon-to-be spouses as the question was popped. This can allow the newlyweds to reminisce while guests view the cherished moments of the occasion. For more tips to prepare for life’s special moments, visit elivingtoday.com
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Events Calendar Jan/Feb 2021 New Year New You, Elkton • Friday, January 1 through Sunday, January 31 - Shop with participating merchants using a special coupon sheet
(good for the month of January only) • Visit www.ElktonAlliance.org for details.
Chestertown Farmers Market • January 2 and every Saturday Year Round - Downtown Chestertown, MD • 8am till noon • For additional information check www.ChestertownFarmersMarket.org
Free Food Distribution • Tuesday, January 12 and February 9 - Bay Church, 2256 Pulaski Hwy., North East • Event runs from 5pm till 7pm or till supply lasts. No food can be held or delivered. No boxes or bags necessary. Distribution is set up "Drive-thru" style, your car will be loaded. You don’t need to be a Maryland resident to receive food • Contact church for details 410-287-7000. Herbal Remedies Series: Winter Mood Lift • Sunday, January 17 - Mt.
Cuba Center • 3120 Barley Mill Rd., Hockessin • 1pm to 3pm • Call 302-239-4244 and check MtCubaCenter.org for details and to register. Fee $29.
Martin Luther King, Jr. Day • Monday, January 18 Loose Threads Fiber Arts Group • Thursday, January 21 and Thursday, February 18 - Newark Arts Alliance, 276 E. Main Street, Ste. 102, Newark • 7pm
to 9pm • E-mail Carol at cmaurer40@hotmail.com with questions and to let her know you're interested. You can Zoom the first 45 minutes if you prefer.
Stupid Cupid, Downtown Elkton• Monday, February 1 through February 14 - You could win a romantic dinner for two! Complete a scavenger
hunt to find cupid’s arrows in participating businesses. Participants will be given a “passport” to fill out to win • Visit www.ElktonAlliance.org for details.
Successful Small Space Gardening: Section A (Online) • Friday, February 19 - Mt. Cuba Center, 3120 Barley Mill Rd., Hockessin • 10am to
11:30am • Call 302-239-4244 and check MtCubaCenter.org for details and to register. Fee $29.
The Beginner’s Native Perennial Garden: Section A • Friday, February 26 - Mt. Cuba Center, 3120 Barley Mill Rd., Hockessin • 10am to 1pm • Call 302-239-4244 and check MtCubaCenter.org for details and to register. Fee $59.
Fire Pits & Flannel, Downtown Elkton • Saturday, February 27 - Wear your flannel and come to Main Street Elkton for a day of flannel, fire pits, flap-jacks and all things winter and lumberjack related! • Visit www.ElktonAlliance.org for details. E-mail: sales@northeastmetrowoman.com about your upcoming events.
Call, check websites, or Facebook pages for restrictions, changes or cancellations. 12
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Eat and Drink Smart to Fend Off Cold and Flu Season Family Features
It’s no secret that a balanced diet with plenty of fruits and veggies can deliver important vitamins and nutrients for better health, but many of your favorite foods can actually help support your immune system, too. In addition to precautions like avoiding people who are sick and washing your hands often, you can influence your immune system through what you eat and drink. espe Stay hydrated. Keeping well hydrated can be difficult during the winter months, especially if you spend most of your time indoors. A warm drink like this flavorful Orange Spiced Tea provides a strong dose of vitamin C along with a delicious dose of hydration. Keep the produce going strong. Fresh, seasonal fruits and veggies often come to mind during warmer months, but produce like citrus, leafy greens and root vegetables are plentiful during cold and flu season, too. “Consuming the whole fruit is the best way to ensure you gain the maximum nutritional benefit,” Dr. Poonam Desai said. “When speaking with patients, I recommend seeking nutrients like vitamin C from whole food sources, rather than supplements, especially with a vitamin C-rich fruit like California oranges.” nu Get a natural boost of vitamins. Vitamins A and C, found in fresh citrus, are two key nutrients that support your body’s natural line of defense, your immune system. Just one orange offers 90% of the daily recommended value of vitamin C, and California Navel oranges are in their peak season – just in time for the height of cold and flu season. Get inspired with more ideas to boost your immune system with essential vitamins and nutrients at californiacitrusgrowers.com. 14
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5 Ways to Get More Vitamin C
• Pick heavy fruit. When shopping for citrus, choose fruit that smells fresh and feels heavy for its size. The heavier the orange, the juicer it’s likely to be. • Explore versatility. Fresh citrus like California Navel oranges make a nutritious addition to sweet and savory dishes, beverages, cocktails, sauces and more. • Use the whole fruit. Reduce food waste by consuming the flesh, juice, zest and peel. Try squeezing juice and grating zest into a smoothie, using orange segments for a vibrant salad or combining diced Navels with red onion, cilantro and jalapenos for a zesty salsa. • Retain vitamin C content. Vitamin C is water soluble, so to retain as much as possible, eat citrus fresh, avoid overcooking and use minimal amounts of water. • Refrigerate for longer shelf life. Keep your citrus fresh longer by storing it in the refrigerator at a temperature below 42 F. To get the most juice out of the orange, bring it to room temperature before cooking.
Orange Spiced Tea
Recipe courtesy of California Citrus Growers 6 1 6 1 1/2 2 1
cups water clove cinnamon or 1/2 teaspoon ground cinnamon tea bags cup California Navel orange juice cup white sugar tablespoons lemon juice slice California Navel orange
Bring water and cinnamon to boil; let cinnamon dissolve. Remove from heat and add tea bags; soak at least 5 minutes. Remove tea bags. In separate pan, bring orange juice, sugar and lemon juice to boil. Stir until sugar dissolves. Pour juice mixture into spiced tea. Garnish with orange slice and serve hot. January/February 2021 Edition - www.NortheastMetroWoman.com
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Easy Dish to Boost Immunity ~~~ Family Features ~~~
Staying healthy is important year-round, but especially in the colder months when temperatures drop, people spend more time inside and germs can spread . What you eat and the lifestyle you embrace are critical components of staying healthy. Nourishing meals full of fruits, vegetables, protein-rich foods and whole grains help provide the body’s immune system with the nutrients it needs. Maintaining a healthy lifestyle by getting enough sleep, being physically active every day, having enough fluids and reducing stress also help keep the immune system in shape. As a nutritious food to include on your grocery list, grapes of all colors – red, green and black – contain more than 1,600 natural plant compounds such as antioxidants and other polyphenols that help protect the health of cells throughout the body. They also contain about 82% water, so they provide important fluids for hydration, which is also critical to a healthy immune system. Grapes can be enjoyed as a healthy snack or an immune-boosting ingredient in recipes like Chicken, Spinach and Grape Pita sandwiches. Each provides a mix of immune-supporting nutrients, including zinc in chicken, polyphenols in grapes. Find more recipes in “Eating for Immune Health” along with additional ways to eat healthy and stay well at grapesfromcalifornia.com.
Chicken, Spinach and Grape Pita Servings: 4
2 2 2 3 1 1/4
tablespoons pine nuts tablespoons lemon juice tablespoons minced shallot tablespoons extra-virgin olive oil pinch red pepper flakes teaspoon ground sumac salt freshly ground black pepper 1 package (5-6 ounces) fresh baby spinach, washed and dried 1 1/2 cups shredded, cooked chicken (about 8 ounces) 1 cup red California grapes, sliced 1/4 cup crumbled feta cheese 4 whole-wheat pita breads (6 1/2 inches each), warmed and halved In small skillet over medium-high heat, toast pine nuts, stirring constantly until toasted, about 5 minutes. Transfer to bowl and let cool. In large bowl, whisk lemon juice, shallot, olive oil, red pepper flakes, sumac, salt and pepper. Add spinach, chicken, grapes, feta and pine nuts; toss to mix. Stuff into pita breads and serve. Nutritional information per serving: 445 calories; 24 g protein; 46 g carbohydrates; 20 g fat (39% calories from fat); 5 g saturated fat (10% calories from saturated fat); 57 mg cholesterol; 658 mg sodium; 6 g fiber.
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