Blog

January 2021 Fun Facts

Nutrition & Wellness

Finding ways to manage stress in even the best of times can be challenging.

What to know about stress…

  • Stress effects everyone, you’re not alone!
  • Not all stress is bad, stress can motivate you.
  • Long-term stress can harm your health, disturbing the immune, digestive, cardiovascular, sleep, and reproductive systems.
  • Stress is manageable, there are resources and help available.

Tips for stress management…

  • Exercise – Get regular physical activity such as walking.
  • Sleep – Create a bedtime routine and get adequate sleep each night.
  • Healthy Eating – Plan balanced healthy meals each day.
  • Self-Care – Take time for yourself to self-calm and refresh.
  • Talk About It – Regular conversations can help a family work together to better understand and handle stress.
  • Evaluate Your Lifestyle – Ask yourself…How do I respond to stress?
  • Change One Habit at a Time – Start with one behavior then tackle another.

A healthy dinner followed by an activity as a family, such as walking, bike riding, playing catch or a board game, and topped off with a good night’s sleep can do a lot to manage or to lessen the negative effects of stress.

Sources: Minnesota Department of Health and American Psychological Association

Breastfeeding

Paced bottle feeding allows baby to be more in-control of the feeding pace. This slows down the flow of milk into the nipple and the mouth, allowing the baby to eat more slowly, and take breaks. Important for breastfed and formula fed babies!

How To:

  • Hold baby in upright position
  • Hold bottle horizontal so milk barely fills the nipple
  • Touch the nipple to baby’s top and bottom lip to encourage baby to open wide.
  • Allow baby to pull nipple in, don’t force it in, lips should flange like a good latch at the breast.
  • Allow baby to suck until a natural break
  • Pull bottle down to break latch but keep in mouth
  • Let baby take a breath and then lift the bottle horizontal and continue the cycle.

Tips:

  • Have bottle feeding last as long as a typical breastfeeding session, 10-20 minutes depending on age.
  • Holding the bottle horizontal is crucial to get baby to suck and draw milk out. Tipping up the bottle allows milk to pour into the mouth without effort.
  • Don’t worry about baby taking in air. Burp often if concerned.
  • Follow signs of hunger. Avoid wiggling the bottle to get baby to suck more. Let baby set the pace.
  • Watch for facial expressions and signs that baby needs a slower flow such as widening of the eyes, furrowing of the eyebrows, turning or pulling away.
  • When sucking stops and babies arms and hands look relaxed, end the feeding.

Why?

  • Mimics breastfeeding. Can help baby go back and forth between breast and bottle.
  • Breast milk goes farther at daycare. If not paced, baby will go through milk more quickly.
  • Prevents overfeeding! Teaches baby to learn when they are hungry and full.

Recipe

Breakfast Quesadilla

  • 1 cup fresh spinach
  • 1/2 small onion (diced, your favorite kind) or 1 teaspoon onion powder
  • 2 fresh mushrooms (sliced, your favorite kind) or 1/2 small can mushrooms
  • 1/2 teaspoon already minced garlic or garlic powder
  • 2 eggs (beaten)
  • 2 Tablespoons cheese (your favorite kind, shredded)
  • 4 tortillas (whole wheat or corn)
  • 1⁄2 avocado (thinly sliced)  
  • cooking spray (enough to coat the pan)
  1. Coat the bottom of the pan with cooking spray and add the onion, garlic, mushrooms and spinach.
  2. Cook on medium-low heat until the spinach is wilted and the onions and mushrooms are softened, stirring occasionally.
  3. While the vegetables are cooking, shred the cheese and set aside; in a separate bowl, beat or whisk the eggs until mixed well.
  4. Add the eggs to the pan and cook for about 3 minutes or until eggs are cooked through.
  5. On a separate plate, set out 2 tortillas. Sprinkle on half the cheese.
  6. Divide the scrambled eggs/veggie mixture between the two tortillas, top with remaining cheese and avocado. Close the quesadilla with the last 2 tortillas and put them in the pan to crisp each side, or enjoy them as-is!

Source: USDA WIC Works