Family & Kids Magazine December 2021 by Hoo Knows

DECEMBER 2021

Wise Choices for Moms & Families

CHATTAHOOCHEE VALLEY

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COVID VACCINES FOR KIDS By Pediatrician Ritu Chandra, Preferred Medical Group

I’ve have had a pep in my step since November 3rd when the COVID vaccine got approved for use in children 5-11 years of age. Vaccinating kids and teens against COVID will protect their health and allow them to re-engage in activities they’ve missed out on this past year. When we have a discussion about the vaccine, there is no room for politics or religion. Our discussion should be based on science and medicine from credible sources like the Centers for Disease Control (CDC) and American Academy of Pediatrics (AAP). I also want you to know that as a pediatrician and a mom, I never ask parents or patients to do anything that I would not do to myself or my kids. I gave the COVID vaccine to my 11-year-old daughter as soon as we got our shipment. I’m a firm believer that “an ounce of prevention is better than a pound of cure.”

In anticipation of the vaccine needs in children, Preferred Medical Group set up partnerships with the Russell County School District and the Phenix City School District to set up onsite vaccine clinics at each school. The vaccine is administered at each school by Pediatric nurses.

Preferred Medical Group offers COVID-19 Vaccinations for ages 5 and up in their clinics as well as mobile vaccination sites throughout Phenix City-Russell County. All vaccination sites are a family and friends event, so parents, grandparents, neighbors or anyone can come and get the vaccine.

HOO’s Healthy 3

> C OV I D -19

i mpac t on ch ild re n

Illness ranges from mild to moderate to deathly. While most children have a minor flu-like illness, approximately 745 kids in USA have died from COVID, 172 who died in the 5–11-year age group. Currently, 27% of cases are in kids.

> W hy should my ch ild get t he vacc i ne?

• The vaccine is safe and effective: prior to getting approved, clinical trials were performed on nearly 3000 children. • The vaccine provides the best hope for ending the pandemic and 96% of physicians are vaccinated. • Historically, children used to die from meningitis/measles/ whooping cough. All these diseases are almost extinct due to vaccines. • COVID can cause serious complications in children like Multisystem Inflammatory Syndrome in Children (MIS-C), Myocarditis, renal failure and “long COVID.” • The COVID Pandemic has taken a toll on children’s education and mental health from missed instruction time, to graduations, proms, sports, vacations and family get-togethers. • The COVID vaccine has been on the market for eleven months now, and it is reassuring that no big or bad side effects have been reported. • Vaccinologists predict that if a vaccine has any side effects, they usually manifest within the first six weeks of taking the vaccine, and it is highly unlikely that any side effects will occur in the long term. • Vaccinating our children will help increase the herd immunity and will prevent the virus from continued circulation and having the opportunity to mutate and create more challenging strains. • The vaccine is especially formulated for children. It contains a third of the adult dose and it is a 2-part series, given 3 weeks apart. • If your child receives the first dose now and the second dose in three weeks, your child could be fully vaccinated by Christmas. REFERENCES: Centers for Disease Control and American Academy of Pediatrics

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Wise Choices for You & Your Family

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Wise Choices for You & Your Family

HOO’s PICKS

By Blake Blackmon, Family & Kids www.FamilyAndKidsGA.com 7

EVENT PICKS FOR

Holidays with the kids! ‘Tis the season for festive events! Holiday season tends to fly by; make the most of it by taking advantage of all the incredible events our area has to offer. You can find many family-friendly options in our calendar on page 16, but below are our TOP PICKS for you to experience with the kids.

Returning to the RiverCenter stage this year, it’s ‘The Nutcracker’ This year, The Columbus Ballet is celebrating 25 years of its beloved production of The Nutcracker! This show makes for a magical tradition any family could start or continue this year. There will be two live performances at the RiverCenter on Saturday, December 18, at 2:30pm and 7:30pm. Purchase tickets at rivercenter.org. Ticket prices vary by seat.

Deck the Halls with A Children’s Choral Concert, ‘A Midwinter Night’s Dream’ The halls of the Schwob School of Music will once again be ringing with children’s music, December 11, 7pm- 8pm! This will be their first concert indoors with a live audience in two years. The St. Luke handbell choir will be featured alongside three choirs in the beautiful space that is Legacy Hall. Purchase tickets for $10 at voicesofthevalleychorus.org.

Celebrate something new with the production, ‘A Christmas to Believe In’ On December 11 at 7pm, a new holiday story will take the stage at the RiverCenter. In this production featuring holiday classics and show-stopping dance numbers, a young orphan named Hope journeys with her teddy bear, Fuzzy, to discover the true meaning of Christmas, but finds so much more. Come along for a new holiday adventure that’s sure to be fun for all ages. Purchase tickets at rivercenter.org.

the Columbus Botanical Garden will “SHINE” with christmas cheer “SHINE” is a new holiday event on The Columbus Botanical Garden’s grounds, Dec 4, 10-11, 17-18, 22-23 & 28. Experience the ‘Walk of Stars,’ where each purchased star honors a loved one. Skip down Candy Cane Lane for a picture with Santa in his victorian sleigh. Roast s’mores over the open fire. Enjoy family-friendly music and entertainment, nature-inspired arts and crafts, a gift shop and refreshments. Tickets $10 at columbusbotanicalgarden.org/shine.

Get Your Christmas Light Fix on at Callaway’s “Fantasy in Lights” Make the night memorable for the whole family by swinging by the Christmas Village and then taking the trolley through a winter wonderland of lights. You can also opt to drive through the tour. Afterwards, be sure to check out returning favorite, “Magical Field of Lights,” spanning nearly two football fields and featuring a 10-story Christmas tree, the tallest in the South! Runs Now till January 3. Purchase tickets at callawaygardens.com

Bring the kids back in time to have breakfast with Santa in A WWII mess hall Come have a light breakfast with a vintage Santa on December 18 at the National Infantry Museum’s World War II Mess Hall down Company Street. Enjoy a light breakfast, holiday crafts and bring your camera for pictures with Santa. Book one of two time slots: 9-11am or 11am-1pm. Tickets $14 up to age 12; $5 for adults. Call 706-685-2614.

Wise Choices for You & Your Family

The Nutcracker Back on Stage! The Columbus Ballet returns to the RiverCenter for the Performing Arts for its 25th anniversary performance of the beloved holiday classic, The Nutcracker, on December 18. After a year-long pause from live performances due to the COVID-19 pandemic, the Ballet is excited for the live performance to once again be a part of our Columbus holiday tradition. “We were very lucky last year that we were able to produce a filmed version of The Nutcracker that was broadcasted for free to our community. But there is a special magic to live theater and a live orchestra that we are very excited to bring back this year,” says Kylie Casino, Artistic Director of this year’s performance. The live shows will be at 2:30pm and 7:30pm on Saturday, December 18, in the Bill Heard Theatre at the RiverCenter. This year’s production will feature approximately ninety local dancers along with two professional dancers, Chloe Freytag as the “Sugar Plum Fairy” and Ryan DeAlexandro as “Cavalier.” Both dancers, who are from Miami, “will bring a wonderful flavor to this year’s performance,” says Casino. “I grew up dancing with Ryan, and I am so excited to be working with him for this performance.” There will also be a special, abbreviated version of the show live-streamed to schools and the community on Friday, December 17 at 9:30am. “Because many schools may not be able to make a field trip and return for an in-person performance, our one-hour version is an opportunity for students and the community to still enjoy the magic,” says Casino. Details for the live stream are available at thecolumbusballet.net. Looking for the perfect Christmas gift? No need to worry about supply chain shortages, waiting in long lines, or paying shipping fees. Purchase tickets at RiverCenter.org, via phone at (706) 256-3612, or at the RiverCenter Box Office from 10:00am-5:30pm, Monday-Friday. Students, military, first responders, and health care workers enjoy a 10% discount with ID at the Box Office. This holiday season, enjoy the magical experience of The Nutcracker!

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Wise Choices for You & Your Family

HOO’s HEALTHY Leukodystrophies are a group of neurological disorders caused by issues with the development and production of white matter in the central nervous system. These issues are due to defects in myelin, which is the fatty substance that covers and protects the nerves in the brain. Without the proper formation of the myelin sheath around the nerves, the brain has difficulty communicating to the body, leading to problems with movement, speaking, mental development and vision. Leukodystrophies are progressive disorders, which means the disorder gets worse over time, and affect about 1 in 7,000 live births. Most leukodystrophies are inherited and all of them are a result of a genetic mutation. Some types of leukodystrophy are diagnosed at birth, while other types may not be noticed and diagnosed until toddlerhood. There are a few types of leukodystrophy that mostly affect adults. Screenings for some forms of leukodystrophies that affect infants, such as Krabbe disease, Adrenoleukodystrophy (ALD) and Metachromatic leukodystrophy (MLD) are often included in newborn screening panels. However, newborn screening requirements can vary from one state to another.

W h a t is : Leukodystrophies Leukodystrophies can be difficult to diagnose at first. Until the onset of the disease, the patient appears to be healthy. Some early symptoms of a leukodystrophy include developmental regression, seizures, difficulty with motor skills and cognitive decline. If a leukodystrophy is diagnosed early, supportive treatments can begin that slow the progression of the disease. There is currently not a cure. Most of the care for a patient centers around managing symptoms and giving them the best quality of life possible. The prognosis varies between disorders, but a leukodystrophy is often fatal since neurological functions continue to decline over time. A person can be a carrier of a gene mutation that causes a leukodystrophy and not have the disease. However, there is a chance that a child of a carrier could inherit the gene and develop the disease. If you are concerned that you may be a carrier of a gene mutation that causes a leukodystrophy, you may want to consider genetic counseling.

https://my.clevelandclinic.org/health/articles/6034-leukodystrophy and https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Leukodystrophy-Fact-Sheet

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HOO’s HUNGRY

HOT CHOCOLATE

ON A STICK This not only makes a delicious and creamy cup of homemade hot chocolate but also makes a super cute DIY holiday gift for friends and family!

DIRECTIONS

Heat heavy cream and sweetened condensed milk in a saucepan over medium heat. Stir until cream and milk are hot but not boiling. Add the chocolate chips and unsweetened chocolate and remove from heat. Let the pan sit for about 10 minutes to allow the chocolate to melt. Stir or whisk melted chocolate until creamy. Add chocolate to a piping bag or plastic storage bag and snip off the end. Pipe into silicone molds or ice cube trays. Add the popsicle stick or lollipop stick to the center of each square. Add desired topping to each pressing topping down gently into chocolate. Refrigerate until solid, at least 3 hours. To make hot chocolate, add 1 chocolate block to each 1/2 cup of heated milk (hot enough to melt the cocoa). Allow it to sit and soften for a minute, then vigorously stir until it is dissolved. Store in an airtight container for up to a week at room temperature, two weeks in the refrigerator or up to a month in the freezer. Courtesy of princesspinkygirl.com

INGREDIENTS • ½ cup heavy cream • 14 oz sweet condensed milk • 3 cups semi-sweet chocolate chips • 4 oz unsweet chocolate chopped • Toppings of choice • Silicone mold or ice cube tray • Piping bag or plastic baggie • Popcicle or lollipop sticks

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HOO’s PARENTING

Wise Choices for You & Your Family

When Your Child FeelsLeft O

It is heartbreaking when your child tells you ‘No one at school wants to be my friend.’ Feeling left out and having difficulty forming friendships is a challenge faced by many school-age children at different stages. When young kids first start attending school, a disability or developmental delay can lead to feelings of isolation. Having difficulty forming relationships is also a common issue for tweens, who may have trouble finding interests common to those of their classmates.

Gather the facts first It can be very upsetting to know that your child is being purposely excluded at school. However, stay calm and review the facts before reacting. A reaction based on strong emotions most likely will not be the best approach and you certainly do not want to model an inappropriate, angry response. Remember, your child is watching how you handle and resolve issues you encounter and models her behavior after yours. Instead, listen carefully to your child describe why she is upset and what has led to her feeling alone. Kids sometimes blow issues out of proportion. You most likely already know if your child often overreacts to a temporary falling out with a friend and tells you ‘no one likes me’ every time she and her friend have a disagreement. In any case, let your child know you were listening to her by acknowledging her feelings with a statement like ‘It sounds like your feelings really were hurt.’ If the current incident seems to be part of a pattern, it helps to collect more information. Ask your child’s teachers for any objective observations about the particular instances that have led to your child feeling isolated. Step in when needed Now that you have some insight into why your child feels excluded, here is what to consider: If you find that your child is having difficulty finding classmates that share her interests, you may want to step in and help your child find activities outside of school where she is more likely to form friendships. Even if no friendships form right away, the activity will keep her busy and boost her self-esteem.

If it turns out your child is feeling isolated at school due to a disability or a learning delay, ask for the teacher’s help. Sometimes social barriers between your child and her classmates can be removed by the teacher educating classmates on how to accommodate your child when interacting with her. For example, classmates of a child with a vision impairment may need some coaching to understand that she cannot see where they are until they are very close. If the information you gather suggests your child may need help with her social skills, practice social skills at home. Use role-playing to help her practice making good eye contact and initiating a conversation. Play an ‘emotion charades’ game to help your child recognize non-verbal cues. If your child still struggles with social skills, consider signing her up for a social skills class or counseling. Coach your child as she decides what to do next The next step is to teach your child to manage the negative feelings of disappointment and encourage her to find a solution to her problem. Point out that it is the quality of a friendship that counts, not the number of friends you have. Let her know that it is fine to choose friends carefully and avoid anyone who treats her with disrespect. With your feedback and support, your child can confidently navigate the process of initiating new friendships with other kids that share her interests and values, one friend at a time.

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Wise Choices for You & Your Family

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HOO’s HEALTHY

The

Skinny

Milk According to current guidelines published by the American Association of Pediatrics, toddlers 12 to 24 months old should receive 2 to 3 servings daily of whole milk and milk products. After the age of two, the guidelines recommend switching kids to low-fat or fat-free milk. This switch from whole milk to low-fat or skim milk is based upon the thought that reducing the intake of saturated fat helps prevent obesity and negative impacts on cardiovascular health. However, if your child over the age of 24 months prefers the taste of whole milk and there is difficulty making the transition from whole milk to low-fat milk, a recently published study offers some good news.

Whole milk vs low-fat milk

Why drink milk?

A study published in October 2021 by Edith Cowan University suggests that whole milk may be just as healthy as low-fat milk for kids over the age of 2. The researchers studied 49 healthy children between the ages of 4 and 6 and measured body mass index, obesity, blood pressure and blood biomarkers over three months. The participants were divided into two groups. One group was provided whole milk and the other was provided low-fat milk. No difference in obesity or cardiovascular health was found between the two groups. The study authors used data from their research and from previous studies to recommend a review of the current advice that instructs parents to switch children over 24 months old to low-fat or skim milk.

Dairy milk is a good source of protein and supplies important nutrients such as vitamin D, potassium and calcium. Parents who prefer a vegan diet for their family or whose child has allergies to milk often serve milk alternatives, such as soy milk. Soy milk, that is fortified with calcium, vitamin D and other nutrients found in fortified whole milk, is considered to most closely match the nutritional value of whole cow’s milk. However, the American Association of Pediatrics does not recommend serving plant-based milk alternatives to children under age 5, unless instructed to by a doctor. Many milk alternatives contain added sugar and lack important nutrients. Before deciding to serve a milk alternative to your child, consult your child’s pediatrician.

RESOURCES: https://www.sciencedaily.com/releases/2021/10/211012095035.htm healthydrinkshealthykids.org/parents

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Find 10 Differences & Color

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December

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Martina McBride Joy of Christmas Tour 2021. 7:30pm. RiverCenter; 706256-3605 The Wizard of Oz. 7:30pm. $25-$50. Springer Opera House; 706327-3688 WCS Holiday Marketplace. 11am7pm. Wynnbrook Conference Center; 706-464-6378 Broadway Holiday Parade & Tree Lighting. 6:30pm. Uptown Columbus; alwaysuptown.com Canadian Brass Holiday Tour. 7:30pm. RiverCenter; 706-256-3605 River Dragons Hockey Game. 7:30pm. Columbus Civic Center; 706507-4625 Candlelight Weekend. 6:309:30pm. Historic Warm Springs; 706655-3322 Columbus Botanical Garden's "SHINE." Their grounds will be full of Christmas cheer and attractions, on specific dates and times during the 4th-28th. See columbusbotanicalgarden.com to book a slot.

Country’s Reindeer Run. 9am. $20. Country’s on Broad; Runsignup.com

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Saturday Public Programs. 10am2:30pm. $5. RSVP. Oxbow Meadows; oxbow.columbusstate.edu Breakfast with Santa. 8am 10:30am. $15-$20. Columbus Convention & Trade Center; eventbright.com Christmas Craft Fair. 11am-3pm. Midland Community Farmers Market; midlandmarket.org The Wizard of Oz. 2:30pm. $25-$50. Springer Opera House; 706-327-3688 2nd Annual Christmas Tree Lighting. 5-8pm. 868 Alabama Highway 165, Fort Mitchell; 334-855-2074 Little Sprouts. 10:30am. $5/family. Columbus Botanical Garden; 706-327-8400

River Dragons Hockey Game. 7:30pm. Columbus Civic Center; 706507-4625 Candlelight Weekend. 6:309:30pm. Historic Warm Springs; 706655-3322 A Christmas to Believe In. 7pm. RiverCenter. Tickets at rivercenter.org. Voices of the Valley Children’s Chorus Concert, A Midwinter Night’s Dream. 7-8pm. Schwob School of Music. $10 tickets at www. voicesofthevalleychorus.org.

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Puppy Tales. Families. 2pm. Columbus Library and North ; 706-243-2813

Four Leaf Clovers: Music Under the Dome Series. 5pm. CCSSC; 706-649-1477

NIM Kids: Home for the Holidays Mini Camp & Jammies Party. 2-6pm. $10. Ages 5-11. RSVP. National Infantry Museum; 706-685-2614

Santa at Riverside & Annual Tree Lighting Ceremony. 5:30-8:30pm. Lawn of Riverside, 100 Vibbert Ave, Fort Benning; 706-545-1853

A Christmas Carol by Academy Dance. Rainey-McCullers School of Arts Theatre. Call 706-561-8085 for tickets and more info.

The Wizard of Oz. 7:30pm. $25-$50. The Springer; 706-327-3688 Christmas in a Railroad Town. 7-10pm. Downtown Opelika; 706745-0466

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The Wizard of Oz. 2:30pm. $25$50. The Springer; 706-327-3688 Winter Holidays. Families. 4:30pm. Mildred L. Terry Library; 706243-2782

r Events 16-18 17 17-18 18

The Wizard of Oz. 7:30pm. $25-$50. The Springer; 706-327-3688 Winter Extravaganza. Families, 4pm. Columbus Library; 706-243-2813 River Dragons Hockey Game. 7:30pm. Columbus Civic Center; 706-507-4625 Breakfast with a vintage Santa at the National Infantry Museum’s WWII Mess Hall on Company St. Enjoy a light breakfast, photos and holiday crafts. Book a slot by calling 706-685-2614.

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Big Dog Jingle 5K. 9am. $30. Big Dog Uptown; rl@bigdogfleetfeet.com Brunch with Santa & Mrs Claus. 10am, 11:30am & 1pm. RSVP. Hudson’s at Main Street; 706-507-5384 Crafts for a Cause: Cards for House of Grace. Families. 2pm. North Columbus Library; 706-748-2855 The Nutcracker. 2:30pm & 7:30pm. RiverCenter; 706-256-3605 The Wizard of Oz. 2:30pm. $25-$50. Springer Opera House; 706327-3688 New Year's. All ages. 11:45am. Columbus Library; 706-243-2813

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PROVIDED IN PARTNERSHIP WITH:

Young Eagles Day, Flightways Columbus. 8:30-11:30am. Ages 8-17. RSVP. Columbus Airport; 706-323-6565 River Dragons Hockey Game. 7:30pm. Columbus Civic Center; 706507-4625

Weekly Events

FRIDAY

Winter Weekends. Families. 10am6pm. Columbus Public Library; 706243-2813 (Not 12/24 or 12/31) Friday Fun Day: Afterschool Hangout. 2:30 pm. North Columbus Library; 706-748-2855 (Not 12/24 or 12/31)

SATURDAY & SUNDAY

Winter Weekends. Families. 10am6pm. Columbus Public Library; 706243-2813 (Not 12/25 or 26)

MONDAY

EVERY DAY

Simple Steps Stations. Ages 0-5. 10am. Columbus Public Library; 706243-2813 (Not 12/27)

Fantasy In Lights. 6-8:30pm. Callaway Gardens, Pine Mountain; callawaygardens.com

TUESDAY

Santa Pictures at Center Court. All day. RSVP. Peachtree Mall; 706-327-1598 (Not 12/24-12-31)

WEDNESDAY

Please call ahead to confirm event dates, times and age-appropriateness, in case changes were made after the info was obtained. [ Denotes Virtual Event]

Simple Steps Stations. 10am. North Columbus Library; 706-748-2855 (Not 12/28) Simple Steps Stations. Preschoolers (3-5 yrs.) 10am; Babies (0-24 mo.) 11:15am. Mildred L. Terry Library; 706-243-2782 (Not 12/15)

THURSDAY

Simple Steps Stations. Ages 0-5. 10am. Columbus Public Library; 706243-2813 (Not 12/23 or 12/30)

Wise Choices for You & Your Family

E E T A R S E F I D K ays

on Sund

(AKA YOU DON’T HAVE TO COOK) 5555 Whittlesey Blvd • Columbus, GA 6516 Kitten Lake Dr • Midland, GA *One free kid’s meal with the purchase of an adult entrée of $6 or more. Kids must be 12 and under. Cannot be combined with any other offer. ©2021 Moe’s Franchisor SPV LLC-550344

Hoo’s helpful

ss e r t S y a Holid

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Ways to Reduce

ona By Od

A us G mb u l o ,C LPC MS, , n o d Whid

As women, we often carry the stress of the household and more, especially during the holidays. But with the COVID pandemic of 2020-2021, many of us are just starting to get our lives back to a bit of normal, and this is the perfect year to re-evaluate how we manage our stress during the holiday season. It is my hope that this will be the year that we reclaim our joy, and there are some practical changes that we can make to accomplish this goal.

The first thing we can do to reduce stress is BREATHE. Practice some controlled breathing at some point during each day. Breathe in for the count of 5, hold it for 5, and then breathe out for the count of 5. Do this about 5 times (no more because it can cause hyperventilation). Taking a break to breathe is like a reset button for the day. It forces us to slow down and focus our thoughts, reducing stress in our bodies. This helps to prepare us for the rest of the day. We often get so caught up in what comes next, that we forget to slow down and enjoy the moment. Just taking some time to breathe, can really help us prioritize what we need to do for the remainder of our day. It’s also helpful to remember to let your schedule BREATHE, as you enter the busy holiday season.

approa ch es, be As th e holiday season to breath e, seek su re to ta ke th e tim e ur tim e an d joy, an d prioritize yo gly. ac tra di tions, cordin s! ay lid Ho y Ha pp

2 Another practical way to reduce stress during the holidays is to just say “NO.” As the festive invitations begin to hit your inbox, consider each one carefully. There is a limited amount of time for all of us. For each invitation that comes your way, ask yourself, “Will this bring me joy?” If the answer is no, then politely decline the invitation. This leaves you open to say ‘yes’ to something that will bring joy. As school or company parties approach, and people enlist your help, ask yourself if it is your responsibility or someone else’s. If you have recently helped with an event for the school or the organization, it is okay to say, “I recently helped with fall festival, so I would really love to give someone else the opportunity to serve.” If you haven’t pitched in recently, perhaps this is one that needs your attention. Weigh your options and responsibilities carefully to avoid becoming overwhelmed. Remember that it is okay to just say, “NO!”

Lastly, prioritize traditions. What activities do you enjoy most with your children? You may also want to ask your children about their favorite traditions. Set aside a little time each week of the holiday season to enjoy the favorites together. Traditions are all about creating memories, so focus on that. It may be helpful to reimagine some traditions, simplifying them to decrease stress and still create meaningful moments – use a gingerbread kit to create gingerbread houses instead of baking from scratch, host a cookie exchange to get a variety of cookies instead of trying to bake several different varieties on your own. Be creative with your time and attention so that you can truly enjoy the memory-making. Let go of tradition simply for the sake of tradition, and embrace those things that truly bring you and your family joy. Odona Whiddon is a licensed counselor and relationship coach in Columbus,GA.You can find her on Facebook, Instagram and www.odonawhiddon.com

Wise Choices for You & Your Family

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HOO’s CUTE

CONTEST VISIT OUR WEBSITE TO ENTER YOUR CUTIE: www.FamilyAndKidsGA.com

Miles, 2 years Columbus

Annalise, 4 years Columbus

Bennett, 1.5 years Columbus

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Which is better...

WaolrkRun?!

Cardio exercise is an important part of a fitness routine. According to the American Heart Association, everyone should fit in at least 150 minutes of moderate cardio exercise each week. One question that often comes up with a workout is ‘What would be better, running or walking?’

The first consideration is your current fitness level and any health issues that make you more at risk for injury. Running is a higher intensity exercise and does put more stress on joints. Consult your doctor to see if any of your health conditions or previous injuries make running out of the question. If you are not used to high-intensity exercise, it is a good idea to start with walking and gradually work in periods of running. If you do choose to run, avoid injury by wearing the right shoes, cross-training several times a week and increasing your pace and mileage gradually.

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HOO’s FIT If your primary goal is weight loss, both walking and running can help you reach it. Walking will just require more time per workout. According to research studies, it takes you almost twice as long to burn the same number of calories when you walk at a brisk pace (about 3.5 mph) instead of running at 5 mph. If your goal is to reduce abdominal fat, there is some evidence that running has increased benefits. An analysis of research studies published in 2018 found that high-intensity interval training (HIIT), alternating high-intensity periods of exercise done at maximum effort with periods of exercise performed at a lower intensity, may help reduce visceral fat and abdominal fat. Visceral fat is located deep in the abdomen and can cause metabolic issues such as insulin resistance. There is no difference in heart health benefits between walking and running. Both walking and running help to strengthen heart muscle, lower cholesterol and reduce the risk of hypertension. If you walk briskly instead of run, it just takes twice as long to expend the same amount of energy and to receive equal heart health benefits. RESOURCES: https://pubmed.ncbi.nlm.nih.gov/29127602/ | https://www.heart.org/en/ healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults | https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999 | Mallard, F. et al, N. Effect of High-Intensity Internval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis. Sports-Med 48, 269-288 (2018)

Wise Choices for You & Your Family

Dining Deals

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With deals this good, save the mess and dine out! MONDAY

Saturday

Barberitos

Denny’s

Free kid’s meal with adult entrée after 4pm

Sapo’s

5-8pm: Free kid’s meal with adult entrée

Zaxby’s

5-8pm: Free kid’s meal with adult entrée

Tuesday

4-10pm: Up to two free kids entrées with adult entrée for kids 10 and under

sunday The Simple Greek

Kids 12 & under get half-off kids bowl with purchase of regular size bowl. Not to be combined.

Chicken Salad Chick

MOE’s Southwest Grill

Free Little Chick Meal with purchase of adult meal

Free kid’s meal with purchase of adult entrée

Denny’s

Every day

4-10pm: Up to two free kids entrées with adult entrée for kids 10 and under

Jason’s Deli

219 On The Lake

5-9pm: Kids eat for $2.19 on kids menu (M-TH)

5-9pm: Free kid’s meal for kids 12 and under with each adult entrée; dine-in only

Bruster’s Ice Cream

Ruby Tuesday

McAlister’s

5-10pm: Kids 12 and under eat free with adult entrée

Kids under 40” get free baby cone Kid’s meals are $1.99 with dine-in order

Wednesday

Newk’s

Applebee’s

O’Charley’s

Half off kid’s meal per adult entrée. Limit: 4 kids to adult

4pm-close: free kid’s meal with adult meal (M-W) Free kid’s meal per adult entrée for kids 10 & under

Your Pie

Kid’s meal $1.99 (pizza, drink & gelato) w/ adult meal

Red Robin

Kid’s meal $1.99 w/ adult meal for kids 11 and under

All locations are Columbus, GA unless noted. Specials are subject to change without notice, so please verify them directly before dining. Send kids deals to Tammy@FamilyAndKidsGA.com.

www.FamilyAndKidsGA.com

@FamilyAndKidsGA

HOO’S PLUGGED IN www.familyandkidsga.com

Healthy kids. Happy moms.

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Wise Choices for You & Your Family EDUCATION/CARE GUIDE

Learning through physical activity & Sports

Math & Reading Tutoring & Enrichment

Ages

3-11 free academic assessment

You could reach over 15,000 moms in this space for only $65. Call 253-212-7270

Bridging The Gap for Learning and Opportunity

www.FamilyAndKidsGA.com EDUCATION/CARE GUIDE

Math. Reading.

Confidence. Kumon Math & Reading of Columbus - North 1290 Double Churches Rd., Ste. K Columbus, GA 31904

Wise Choices for You & Your Family

HOO’s INSPIRED

Creating Memories

An abundance of cherished childhood memories is a gift to your child that will keep him feeling loved and connected to you, no matter where his journey may take him when he becomes an adult. To create this gift, find activities that provide a common bond between you and your child and that allow you to spend time together, free of distractions from work emails and electronics. Packing up the camping gear and spending time together outdoors is a favorite activity of many families. Camping allows everyone in the family to spend time away from the TV and the computer and have fun enjoying the beautiful scenery. Bring some crafts to work on and have fun teaching your kids to prepare your favorite campfire meals. If spending time in the kitchen is an activity you enjoy, choose recipes that are your favorite holiday traditions and teach your kids to make them. Help your kids create a cookbook and add the recipes to it that they learn. Have fun decorating it with pictures of the completed recipe. This activity can also double as an opportunity to learn about family history. Gather pictures of relatives who have given you the family recipes in the cookbook and add each relative’s picture to the recipes belonging to her. Even when you do not have enough time to pack up the camping gear and head out for the weekend, the Chattahoochee Valley offers many opportunities to spend time outdoors with your family. Enjoy a walk together around the lake at Cooper Creek Park in Columbus or head to West Point Lake for a day of fishing. The nature trail at Oxbow Meadows is a walk through a wetland habitat filled with native plants and wildlife that even young kids can enjoy. Create nature scavenger hunt game cards before you go and help kids find the items during your day in the outdoors.

Choose a volunteer activity that your kids can participate in and add a ‘volunteer day’ to your family’s calendar every month. If you have trouble finding organized volunteer opportunities for younger kids, offer to help out an elderly neighbor who is in need. If your kids enjoy cooking, volunteer for a ministry at your church that delivers meals to families experiencing an emergency, such as an unexpected loss of a family member. If you enjoy a sport, teach it to your kids if they show interest in it. The sport will provide opportunities to spend time together, even when your kids transition to adulthood. For many people, their favorite memories are of a parent teaching them how to golf, fish or play tennis. If you enjoy running or cycling, include a couple of ‘slow’ days in your weekly training schedule where you do not mind if your kids tag along and slow you down some. This will create memories and make exercise a part of your children’s routine. If your kids are not fond of your favorite hobby or activity, you can always choose a new one to learn together. Always wanted to try woodworking or jewelry-making? Find a class to take with your kids or learn the hobby from a family friend. If the new hobby turns out to be an activity you both enjoy, it is something you have in common to enjoy with your child and an excellent conversation starter.

Wise Choices for You & Your Family

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HOO’s CRAFTY

SALT DOUGH

ORNAMENT A simple holiday momento craft courtesy of www.craftymorning.com

DIRECTIONS In a bowl, mix the flour, salt, and warm water. Knead it with your hand until all combined. Use a rolling pin and roll it out flat.Use a tree cookie cutter and press it into the dough. Dana cut a star shape out of cardboard for tracing the star toppers (but you could use a tiny cookie cutter). Have the kids press their fingerprints on the tree. Poke a hole on top of the tree and star with a pencil or straw. Bake at 250 degrees for 3 hours, flipping halfway. Let them cool for a few hours then use acrylic paint for the star. Have the kids dip their finger on an ink pad and press it into the indents they made. Use the Sharpie and draw string lines between all the fingerprint lights. Write the year or name and seal with Mod Podge. Tie a ribbon and you’re done!

SUPPLIES • Ink pad • 4 cups all purpose flour (not self-rising) • 1 cup table salt • 2 cups warm water • Acrylic paint • Ribbon/string • Cookie cutter (or cardboard) • Thin tip sharpie • Mod Podge

www.FamilyAndKidsGA.com

Trending 1000+ Little Habits of Happy, successful relationships New York Times bestselling authors Marc and Angel Chernoff share hard-won secrets for strengthening our connection to the loved ones who matter most. With their signature combination of common sense and uncommon wisdom, they bring together ideas for fostering intimacy and trust, expressing our needs, showing gratitude, and more.

@jfishkind Follow this Michigan mom of three (aka Princess Pinky Girl) for pins of easy, kid-friendly recipes that she calls “lazy cooking,” plus DIY crafts, life and home hacks, travel recommendations, bargain alerts, and lots of holiday specific recipes and entertaining ideas. You can also visit her blog at www.princesspinkygirl.com.

CommonSenseMedia.org WE craft box We Craft Box is a monthly subscription box providing craft supplies for children ages 3-9 years. Each box comes equipped with all the materials and instructions needed to complete 2-3 crafts based on a themed story, with enough materials for a parent or siblining to join in. The stories are imaginative enough to keep kids interested, and the crafts are adorable.

Common Sense Media is a non-profit organization that rates movies, TV shows, books, and more so parents can feel good about the entertainment choices they make for their kids. They offer the largest library of independent age-based ratings and reviews. Their timely parenting advice aims to support families as they navigate the challenges and possibilities of raising kids in the digital age.

Wise Choices for You & Your Family

HOO’s learning

Let's Check Out

TUMBLEBOOKS

By April Butler, Chattahoochee Valley Libraries

Did you know that the library offers free eBooks and animated books for children? You have access to a whole digital library of children’s picture books, graphic novels, and chapter books through TumbleBooks Library. To access TumbleBooks, visit the library’s website www.cvlga.org, click the “Download It” tab, and select TumbleBooks under eBooks. In addition to picture books, TumbleBooks has many educational tools. There are games to help children recognize sentence structure, as well as short videos about a variety of topics. Your child can watch a video and learn about their favorite animals! Tumblebooks also has books in both Spanish and French under their “Language Learning” tab. SOME GREAT ADDITIONAL FEATURES OF THIS DIGITAL WEBSITE ARE: 1. Quizzes to test your child’s reading comprehension after reading the book. 2. Lesson plans on books which are helpful to homeschool parents and teachers. 3. Animated story books which read animated picture books aloud. 4. Read-along chapter books highlight each sentence as it is read, which encourages independent reading. PROFESSIONAL TIPS: Read-alongs help children recognize new words that they may not have been able to read on their own. Need a library card to get started? Sign up for a FREE ecard online for immediate access!

www.FamilyAndKidsGA.com

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