Resources, Referrals, and Support / Recursos, Referencias, y Apoyo

Nuestra misión es cultivar el desarrollo saludable de los niños y familias en nuestra comunidad. Ofrecemos recursos, referencias, apoyo y oportunidades a los proveedores de cuidado de niños, familias y comunidades en el Oeste de Condado de Sonoma

“Our mission is to nurture the healthy development of children and families in our community. We offer resources, referrals, support and opportunities to child care providers, families and communities in western Sonoma County”.

Ongoing Children's Activities from RCCS: Kindergym: ; River to Coast Children's Services brings Kindergym to Forestville on Wednesdays 9:45 AM to 12:15 PM. Held at the Forestville United Methodist Church, 6550 Covey Road in downtown Forestville, features activities for children 0 to 6 years (accompanied by their care givers)

; River to Coast Children’s Services offers Kindergym Monday and Tuesday mornings 9:45 AM to 12:15 PM in Guerneville at the Guerneville Vets’ Hall, located on the corner of 1st and Church Streets in downtown Guerneville. Features activities for children 0 to 6 years (accompanied by their care givers). Kindergyms are FREE, but donations are accepted, Call 707.869.3613 for current schedule, or check the current

RCCS newsletter online at www.rccservices.org

Our sincere thanks to the following people who provided more than 325 West County children in need, with toys, clothes and food for the holidays:

• The Welfare League Christmas Unlimited Program in Santa Rosa• The Volunteer Center of Sonoma County Secret Santa Program• Metropolitan Community Church of the Redwood Empire in Guerneville• St Elizabeth's, St. Colman's and St Catherine's Catholic Churches• Love in a Shoebox Program• WestAmerica Bank and Community First Credit Union customers• Cub Scout Pack # 150, Safeway and Trio in Guerneville• St. Mary's College, Moraga and the Knights of Columbus Council 4060, Isidore Catholic Church of Danville, CA• and all those generous West County individuals who made anonymous contributions. YOU ARE ALL THE BEST!

FEBRUARYFEBRERO 2018 MARCH MARZOWelcome 2018!

APPLY NOW FOR SONOMA CARES QUALITY COUNTS 2017 - 2018! Sonoma CARES Quality Counts is now accepting applications for the

2017-2018programyearonafirst-come,first-servedbasis.SonomaCARESQualityCountswillbelimitedtothefirst140applicants!

Priority will be given to educators working in sites that are participating in the QIRS Quality Counts Program. In order to be considered for the program, please follow the steps listed on this page:www.scoe.org/caresChanges to the Sonoma CARES Quality Counts ProgramThe stipend structure for the 2017-2018 Program have changed as follows:• $100 per unit for all ECE units• $200 per unit for GE, ESL, or Basic Skills units• $300 per unit for BA level classes completed when enrolled in a BA program• $500 degree attainment bonus• Participants will only be required to meet with an advisor ONCE per program

year anytime during Summer, Fall and Springs semesters between 7/1/17 and 6/30/18

• Stipend maximum is $2000 for the program year.• NOW ACCEPTING TK TEACHERS.

RIVER TO COAST CHILDREN’S SERVICES PROVIDER WORKSHOPS FOR 2017-2018MARCH 2018: FAMILY ORIENTED PROGRAMS / MAY 2018: HEALTH AND SAFETY / JUNE 2018: ENVIRONMENTS FOR INFANTS AND TODDLERS

RCCS-CONTRACTED PROVIDERS MUST ATTEND A MINIMUM OF TWO TRAININGS AT RCCS. THERE ARE ONLY THREE TRAININGS REMAINING IN THIS CONTRACT YEAR 2017-2018. SIGN UP NOW!

SOLICITE AHORA LA CUENTA DE CALIDAD DE SONOMA CARES 2017 - 2018!Sonoma CARES Quality Counts está aceptando solicitudes para el

Año programático 2017-2018 por orden de llegada.¡Sonoma CARES Quality Counts se limitará a los primeros 140 solicitantes!

Se dará prioridad a los educadores que trabajan en sitios que participan en el Programa QIRS Quality Counts. Para ser considerado para el programa, siga los pasos detallados en esta página:www.scoe.org/caresCambios al programa Sonoma CARES Quality Counts• Laestructuradel estipendioparael Programa2017-2018ha cambiadode lasiguiente manera:•$100porunidadparatodaslasunidadesdeECE•$200porunidadparaGE,ESLounidadesdeHabilidadesBásicas•$300porunidadparalasclasesdenivelBAcompletadascuandoseinscribióenun programa BA•Bonificacióndelogrode$500• Los participantes solo deberán reunirse con un asesor UNA VEZ por año delprograma en cualquier momento durante los semestres de verano, otoño y primavera entre el 1 de julio de 17 y el 30/06/18•Elmáximodelestipendioes$2000paraelañodelprograma.•AHORAACEPTANDOMAESTROSDETK.

River to Coast Children’s Services Staff and their phone number extensions.

(707) 869-3613:• Soledad Figueroa (Executive Director) 111• Rose Rosenberger (Fiscal Manager) 106• Faviola Ledezma (Lead Case Manager) 114• Donna Roper(Child Development Program Director) 105• Elaina Boyce (Community Resource & Referral Programs

Coordinator, Newsletter Editor) 104• Kari Wilson (Child Development Resource Specialist) 112• Lupita Dominguez (Child Development Resource

Specialist) 118• Olga King (Child Development Resource Specialist,

Kindergym Director) 117• Lessly Sierra (Front Desk) 101• Sabrina Dannels, Psy.D., Registered Psychologist

RPS2012411 (Counseling Intern) Call 869-3613 for appointment information

ALGUNOS PUNTOS DE NUESTRA POLIZA DE REFERENCIAS

La poliza de referencias de RIVER TO COAST CHILDREN’S SERVICES respeta la preferencia de los padres. La responsabilidad de escoger el cuidado de niños es de los padres. Asistimos a los padres a encontrar la variedad más amplia de cuidado de niños que se ofrece y ofrecemos informaciónparaevaluarelcuidadodeniños.UnarecomendacióndeRCCSnosignificaunagarantíadecalidad.Lespedimosalospadresquehagan una entrevista cuidadosa y que examinen las recomendaciones antes de que dejen un niño al cuidado de otra persona.

Padresqueestánbuscando informaciónacercadequejaspreviasdeuna casa o centro con licencia para cuidar niños, pueden llamar a Community Care Licensing tel. 588-5026.

Para registrar una queja llamen al mismo numero al River to Coast Children’s Services. 707.869-3613.

OUR REFERRAL POLICY

River to coast children’s services’ referral policy is based on respecting parental choice. Responsibility for selecting child care rests with each parent.RCCSassistsparents infinding thewidest rangeofavailablechild care and offers information to help families evaluate available child care options. A RIVER TO COAST CHILDREN’S SERVICES referral is not a recommendation or a guarantee of quality care. Parents should carefully interview and check references of potential child care providers before leaving a child in their care.

For Information on all licensed family child care homes and centers call Community Care Licensing at 707.588.5026 River to Coast Children’s Services. 707.869-3613. info@rccservices.org

/ www.rccservices.org

� 2/5 & 6: Kindergym in Guerneville � 2/5: Attendance sheets due in RCCS by 5 PM Hoy es el día límite de las Hojas de Asistencia a las 5 PM � 2/7: Kindergym in Forestville � 2/12 & 13: Kindergym in Guerneville � 2/13: Padres Abriendo Caminos (PAC) se reúne a las 6:00 PM en RCCS. Por favor llamar a Olga al 707-869-3613 x 117 � 2/14: Kindergym in Forestville � 2/16: Provider payday Dia de pago de los proveedores � 2/19: OFFICE CLOSED / OFICINA CERRADA � 2/19 & 20: NO KINDERGYM GUERNEVILLE � 2/21: Kindergym in Forestville � 2/26 & 27: Kindergym in Guerneville � 2/28: Kindergym in Forestville � 2/28: Board of Directors meetingMesa Directiva de RCCS se reúne, 6:00 PM at RCCS

Calendar February 2018 Febrero Calendario

� 3/5: Attendance sheets due in RCCS by 5 PM Hoy es el día límite de las Hojas de Asistencia a las 5 PM � 3/5 & 6: Kindergym in Guerneville � 3/7: Kindergym in Forestville � 3/12 & 13: Kindergym in Guerneville � 3/13: Padres Abriendo Caminos (PAC) se reúne a las 6:00 PM en RCCS. Por favor llamar a Olga al 707-869-3613 x 117 � 3/14: Kindergym in Forestville � 3/16: Provider payday Dia de pago de los proveedores � 3/19 & 20: Kindergym in Guerneville � 3/21: Kindergym in Forestville � 3/26 & 27: Kindergym in Guerneville � 3/28: Kindergym in Forestville � 3/28: Board of Directors meetingMesa Directiva de RCCS se reúne, 6:00 PM at RCCS

Calendar March 2018 Marzo Calendario

Addendum to HandbookOur Service Delivery Area. RCCS’ service area includes the West Sonoma County Union High School, Monte Rio, Guerneville, Harmony, Fort Ross, Oak Grove, Montgomery, Sonoma County portion of Shoreline UnifiedSchool and the Kashia Reservation School Districts . For AP funding: For families in the Alternative Payment Programs, either the care must be used OR the family must live in the service area descried above.For CFCC Funding: For families in the Family Child Care (CFCC) programs, child care must be provided by our contracted providers in the RCCS Family Child Care Network. Your case manager will share network providers with you.

FORMANDO EL CEREBRO DEL BEBÉ:¿QUÉ PUEDEN HACER LOS PADRES

Diane Bales, Ph.D.Profesor Adjunto y Especialista en Desarrollo Humano,

Departamento de Desarrollo del Niño y la Familia

"Actividades simples como un viaje a la biblioteca o al supermercado pueden ayudar a construir el

cerebro de su bebé. "

Todo padre quiere tener un hijo inteligente. Pero hasta hacepococreíamosquenohabíamuchoquepudiéramoshacer para ayudar al cerebro a desarrollarse. La mayoríadelaspersonascreíaquelosgenesdeunniñodeterminaban el nivel básico de inteligencia, y poco se podíahacerparacambiarlodespuésdesunacimiento.

Ahora sabemos que el cerebro hace un gran desarrollo después del nacimiento. Las células cerebrales básicasestán presentes al nacer, pero la mayoría de lasconexionesentrelascélulassedesarrollanmásomenosdurante los primeros 10 años de vida.

Amedidaqueaprendemosmássobrecómosedesarrollanloscerebrosjóvenes,lospadressepreguntanquépuedenhacer para mejorar el desarrollo del cerebro de los niños.

LAS DOS "REGLAS BÁSICAS"El cerebro en desarrollo necesita dos elementos básicos: seguridad y experiencias positivas. Los padres que quieren construir un cerebro poderoso en su bebé deberían recordar estas dos

reglas de oro:

1.Crearunambienteseguro.Cuandounbebésienteelestrés,elcerebrorespondeproduciendounasustanciaquímica llamada cortisol. Altos niveles de cortisolpueden retrasar el desarrollo del cerebro.

Usted puede reducir el estrés de su bebé haciendo sumundo seguro, responsable y previsible. Eliminando cualquiertipodeamenazafísica.Respondiendocuandollora y creando rutinas predecibles diarias para que aprendan lo que debe esperar de su mundo.

2. Proporcionar experiencias enriquecedoras. El cerebro aprende mejor cuando se enfrenta con nueva informaciónylacomparaconlainformaciónexistente.Exponer a subebéacosasnuevasayudaal cerebroafortalecer las conexiones en el pasado y hacer nuevas. Incluyendo las actividades simples como un viaje a la biblioteca o al supermercado pueden ayudar a construir elcerebrodesubebé.

Noexcedalasestimulacionesdelbebé.Demasiadascosasnuevas,oexperienciasquesondemasiadodifíciles,sólofrustraránasuhijoypuedencrearestrés.

Las actividades cotidianas son importantes. La buena noticia es que la construccióndeun cerebropoderosonoesdifícil.Muchasdelascosasqueyahacecomounpadre contribuye al desarrollo del cerebro de su hijo. Incluso actividades simples como las caricias o la lectura

son importantes.Cuandoarrullaa subebé, sucerebroconstruye las conexiones emocionales que conducen a relaciones saludables. Cuando usted lee en voz alta, las víasdelcerebroparael lenguajey la lecturasehacenmás fuertes. Estas pequeñas cosas hacen un mundo de diferencia en el desarrollo del cerebro.

AQUÍ HAY ALGUNAS IDEAS MÁS PARA CONSTRUIR UN CEREBRO PODEROSO EN SU BEBÉ:

1. Ofrézcale un buen cuidado prenatal. Incluso antesdenacer,elcerebrodelbebéseestádesarrollando.Lasmujeres embarazadas deben comer una dieta nutritiva, evitar el alcohol y otras drogas, y someterse regularmente a revisiones prenatales.

2. Preste atención a la nutrición. Un cerebro encrecimientonecesitaunabuenanutriciónparaprosperar.La leche materna proporciona el equilibrio ideal de nutriciónparaunbebé.Sinoamamanta,alimenteasubebéunafórmulainfantilfortificadaconhierroysiempreabraceasubebécuandoloalimenta!

3.Crearunambienteseguro.Miraelmundodesubebédesde su perspectiva. Si su esta entorno limpio? ¿Hay peligrostalescomoobjetosafiladosoriesgodeasfixia?¿Siempre viaja en un asiento de seguridad?

4. Hable con su bebé. Haga contacto visual. Sonríale.Juegue juegos en rima. Léale en voz alta. Cántelecanciones. A medida que crece, hágale preguntas y explíquele cosas. Todo esto ayuda a desarrollarhabilidades de lenguaje.

5. Encuentre cuidado infantil de alta calidad. Busque médicos que proporcionen un ambiente seguro yenriquecedor y que ofrezcan nuevas experiencias para su hijo.

6. Exponer a su hijo a la música. Escuche música rica y compleja.Cantacanciones.Déleasuhijolaoportunidadde experimentar con una amplia variedad de instrumentos musicales.

7. Limite la televisión, y no la use como niñera. Losniñosnecesitanlainteracciónconpersonasrealesparamejorar su desarrollo cerebral.

8. Ayude a su niño llevar una vida equilibrada. Preste atención a su "niño entero", no sólo las habilidadesintelectuales como hablar y leer. Deje suficientetiempoparacorrer,treparyjuegosfísicos.Fomentelacreatividad.Déleasuhijolaoportunidaddejugarconotros niños. Exponga a su hijo a enriquecer experiencias nuevas en todos los ámbitos de la vida.

9. Cuide de usted mismo. Los padres que están estresados tiendenapasaralgodesuestrésasusbebés.Elestréspuederetrasareldesarrollodelcerebro.Asíque tomealgún tiempo para usted mismo. Encontré gente quepueda apoyarle como padre. Hable con otros padres sobre sus experiencias. Cuanto mejor se cuide, mejor preparadoestaráparacuidarasubebé.

10.Obtengalainformaciónquenecesita.Muchosrecursos

están disponibles para contestar sus preguntas acerca del desarrollo infantil. Su pediatra puede responder a muchas preguntas. Su proveedor de cuidado de niños o su bibliotecario local puede sugerirle buenos libros sobre el desarrollo infantil. El agente de Ciencias de La Familia y elConsumidorensuoficinadelServiciodeExtensióndelcondadolepuededarmásinformaciónsobrelacrianzade los hijos. No dude en hacer preguntas!

11. Recuerde, nunca es demasiado tarde! El cerebro nunca deja de desarrollarse. Los niños y adultos de todas las edades pueden aprender de nuevas experiencias.Seleccióndereferencias:Debord,K.(1997).Eldesarrollodelcerebro.[Extensióndelapublicación].Raleigh,CarolinadelNorte:ElServiciodeExtensiónCooperativadeCarolinadelNorte.

Jensen,E.(1998).Enseñarconelcerebroenmente.Alexandria,VA:AsociaciónparaelDesarrollodeSupervisiónyCurrículo.

Short, R. (1997). Repensar el cerebro: Nuevos conocimientos sobre el desarrollo temprano. Nueva York: Families and Work Institute.

Partedelos"mejorescerebrosparalosbebés"colaboración.Con el apoyo de la Universidad de Georgia Colegio de Ciencias de la Familia yelConsumidor"FortalecimientodelasFamiliasyComunidadesdeGeorgia"Iniciativa.

http://extension.uga.edu/publications/detail.html?number=C1053-01

FORMING THE BABY'S BRAIN:WHAT CAN PARENTS DO

Diane Bales, Ph.D.Adjunct Professor and Specialist in Human Development,

Department of Child and Family Development

"Simple activities like a trip to the library or the supermarket can help build your baby's brain."

Every parent wants to have an intelligent child. But until recently, we thought there was not much we could do to help the brain develop. Most people believed that a child's genes determined the basic level of intelligence, and little could be done to change it after birth.

Now we know that the brain makes a great development after birth. Basic brain cells are present at birth, but most connections between cells develop more or less duringthefirst10yearsoflife.

As we learn more about how young brains develop, parents wonder what they can do to improve the brain development of children.

THETWO"BASICRULES"

The developing brain needs two basic elements: security and positive experiences. Parents who want to build a powerful brain in their baby

should remember these two golden rules:

Create a safe environment. When a baby feels stress, the brain responds by producing a chemical called cortisol. High levels of cortisol can delay brain development.

You can reduce your baby's stress by making their world safe, responsible and predictable. Eliminating any type of physical threat. Responding when you cry and creating daily predictable routines so that you learn what to

expect from your world.

Provide enriching experiences. The brain learns better when confronted with new information and compares it with existing information. Exposing your baby to new things helps the brain strengthen connections in the past and make new ones. Including simple activities such as a trip to the library or supermarket can help build your baby's brain.

Do not exceed the baby's stimulation. Too many new things, or experiences that are too difficult, will onlyfrustrate your child and can create stress.

Everyday activities are important. The good news is thatbuildingapowerfulbrain is notdifficult.Manyofthe things you already do as a parent contribute to the development of your child's brain. Even simple activities such as touching or reading are important. When you lull your baby, your brain builds the emotional connections that lead to healthy relationships. When you read aloud, the brain's pathways for language and reading become stronger. These little things make a world of difference in brain development. HERE ARE SOME MORE IDEAS TO BUILD A POWERFUL

BRAIN IN YOUR BABY:

1. Offer good prenatal care. Even before birth, the baby's brain is developing. Pregnant women should eat a nutritious diet, avoid alcohol and other drugs, and undergo regular prenatal check-ups.

2. Pay attention to nutrition. A growing brain needs good nutrition to thrive. Breast milk provides the ideal balance of nutrition for a baby. If you do not breastfeed, feedyourbabyaninfantformulafortifiedwithironandalways hold your baby when feeding him!

3. Create a safe environment. Look at your baby's world from your perspective. If its this environment clean? Are there hazards such as sharp objects or risk of suffocation? Do you always travel in a car seat?

4. Talk to your baby. Make eye contact. Smile. Play games in rhyme. Read it out loud. Sing songs. As you grow, ask questions and explain things. All this helps to develop language skills.

5. Find high quality child care. Look for doctors who provide a safe and nurturing environment and offer new experiences for your child.

6. Expose your child to music. Listen to rich and complex music. Sing songs. Give your child the opportunity to experiment with a wide variety of musical instruments.

7. Limit television, and do not use it as a babysitter. Children need interaction with real people to improve their brain development.

8. Help your child lead a balanced life. Pay attention toyour"wholechild",notjustintellectualskillssuchasspeaking and reading. Allow plenty of time to run, climb and physical games. Encourage creativity. Give your child

the opportunity to play with other children. Expose your child to enrich new experiences in all areas of life.

9. Take care of yourself. Parents who are stressed tend to spend some of their stress on their babies. Stress can delay the development of the brain. So take some time for yourself. I found people who can support him as a father. Talk with other parents about their experiences. The better you take care of yourself, the better prepared you will be to care for your baby.

10. Get the information you need. Many resources are available to answer your questions about child development. Your pediatrician can answer many questions. Your child care provider or your local librarian can suggest good books about child development. The Family and Consumer Sciences agent in your county ExtensionServiceofficecangiveyoumoreinformationabout parenting. Do not hesitate to ask questions!

11. Remember, it's never too late! The brain never stops developing. Children and adults of all ages can learn from new experiences.

Selection of references:Debord, K. (1997). The development of the brain. [Extension of the publication].Raleigh,NorthCarolina:TheCooperativeExtensionServiceofNorth Carolina.

Jensen, E. (1998). Teach with the brain in mind. Alexandria, VA: Association for the Development of Supervision and Curriculum.

Short, R. (1997). Rethinking the brain: New knowledge about early development. New York: Families and Work Institute.

Partofthe"bestbrainsforbabies"collaboration.With the support of the University of Georgia College of Family and Consumer Sciences"StrengtheningtheFamiliesandCommunitiesofGeorgia"Initiative.http://extension.uga.edu/publications/detail.html?number=C1053-01

THREE LAWS THAT WILL MAKE IT EASIER FOR NEW PARENTS AND CAREGIVERS TO TAKE CALIFORNIA'S

PAID FAMILY LEAVE IN 2018: http://www.workfamilyca.org/newyear2018

California Paid Family Leave Expansion to Take Effect on January 1, 2018

Workers Won an Increase in Wage Replacement and Expanded Job Protection for New Parents

Sacramento, California December 29, 2017: On January 1, 2018 parents, caregivers, and advocates statewide celebrate as new laws expanding access to California’s Paid Family Leave program go into effect. AB 908 (Gomez) will increase wage replacement for workers who take Paid Family Leave or State Disability Insurance from the current 55% to 60% or 70% (for low-income

workers). And SB 63 (Jackson) will extend job protection to new parents who work in businesses with 20 to 49 employees and take time to bond with a new child (previously only workers in businesses with 50 or more were covered by job protection). Also, San Francisco’s Paid Parental Leave Ordinance (PPLO) will apply to businesses of 20 or more. The SF PPLO requires SF employers to provide supplemental compensation to new parents on Paid Family Leave so employees will receive up to 100% of their normal weekly wages. Jenya Cassidy, Director of the California Work & Family Coalition which championed these laws, says they will make California’s Paid Family Leavemoreequitable. “We’reproud tobe thefirst state topass Paid Family Leave, and we needed to pass these laws to make sure it works for everyone - now more workers can take Paid Family Leave without risking their jobs or their family’s financial security." U.S. Representative Gomez (CA-34): "ThePaid Family Leave Program is vital to California workers and their families. I introduced AB 908 to ensure that all families - especially those living paycheck to paycheck - can afford to use it. I was proud to lead this effort with my constituents and the statewide Coalition. As a US Representative, I continue to advocate for strong, equitable Paid Family Leave laws for all Americans."

MORE LOW-INCOME FAMILIES CAN BENEFIT FROM PAID FAMILY LEAVE

AB 908, signed by Governor Jerry Brown in 2016, was authored by U.S. Representative Jimmy Gomez (formerly California State Assemblymember)toalleviatefinancialstressforfamiliesandmake it possible for more low-income workers to be there when their families need them most.

SB 63 Helps New Parents Take Leave Without Fear of Retaliation

SB 63 (Jackson), the New Parent Leave Act, was signed into law by Jerry Brown this year along with a group of Legislative Women’s Caucus priority bills. It will extend job protection to 2.7 million more California workers. Senator Jackson (D-Santa Barbara),whoauthoredthebillandhasahistoryoffightingfor equitable Paid Family Leave, said, “With more women in the workforce, and more parents struggling to balance work and family responsibilities, our policies must catch up to the realities of our economy and the daily lives of working families. We are in the midst of a paradigm shift right now, one in which both parents often work and shoulder caregiving responsibilities. This law will help millions more families take the needed time off to bond with their newborn without fear of losing their job. It’s the right thing for families, for California, for businesses and our economy.”

Sharon Terman, Director of the Work and Family Program at Legal Aid at Work - the organization that sponsored and advocated for all three bills - said the new laws will make a huge difference for low-income parents and caregivers who call her organization’s helpline. “We hear from countless new parents who pay into the Paid Family Leave program but are toldtheywillbefiredfortakingleave,orwhosimplycannotafford to take leave because the wage replacement is too low and they need every paycheck to make ends meet. 2018 will be a turning point for California families.”

Spaghetti with Quick Meat Sauce Instead of opening a jar of sauce, try this easy spaghetti with meat sauce on a weeknight. Serve with steamed broccoli, garlic bread, and roasted pears for dessert. The recipe makes enough for 8 servings. If you’re serving only four for dinner, cook 8 ounces of spaghetti and freeze the leftover sauce.

Ingredients

makes 8 servings 1 pound whole-wheat spaghetti 2 tsp extra-virgin olive oil 1 large onion, finely chopped 1 large carrot, finely chopped 1 stalk celery, finely chopped 4 cloves garlic, minced 1 Tbsp Italian seasoning 1 pound lean (90% or leaner) ground beef 1 28-ounce can crushed tomatoes ¼ cup chopped flat-leaf parsley ½ cup grated Parmesan cheese ½ tsp salt

Preparation Cook pasta according to package directions. Drain. Meanwhile, heat oil in a large skillet over medium heat. Add onion, carrot, and celery and cook, stirring occasionally, until the onion is beginning to brown, 5-8 minutes. Stir in garlic and Italian seasoning; cook until fragrant, about 30 seconds. Add beef and cook, stirring and breaking up with a spoon, until no longer pink, 3-5 minutes. Increase heat to high. Stir in tomatoes and cook until thickened, 4-6 minutes. Stir in parsley and salt. Serve the sauce over the pasta, sprinkled with cheese.

Nutrition Facts Per serving

389 calories; 9g fat (3g saturated, 3g monounsaturated); 48mg

cholesterol; 53g carbohydrate; 0g added sugars; 28g protein;

9g fiber; 416mg sodium; 709mg potassium

Porcupine Sliders by South Education Center Alternative (SECA) Richfield, MN Served as an entrée, this healthy and mouth-watering turkey burger is high in protein with just the right amount of spices and a kick of sweet cranberries. Served on whole-grain buns – it is a delicious, nutritious, and appetizing new way to get kids to eat healthy.

Ingredients

makes 6 servings ½ cup of medium grain brown rice 1 Tbsp of vegetable oil 2 Tbsp of yellow onions, minced 1 small clove of garlic, minced 1 small stalk of celery, washed and minced 16 oz of lean ground turkey 2 Tbsp of dried cranberries, chopped roughly

¾ cup chopped spinach leaves, stems removed 1 scant pinch of crushed red pepper 1 tsp of Worcestershire sauce ½ tsp of black pepper ½ tsp of salt 2 large eggs

Preparation Cook brown rice according to package instructions. Then cool completely in the fridge. Preheat oven to 350 degrees. In a skillet, sauté onions, celery, and garlic in oil until soft, about 5 minutes. Transfer to fridge and cool completely. In a large mixing bowl, combine all ingredients and mix well. Portion into 2½ oz patties the diameter of buns onto a parchment-lined baking pan. Bake at 350 degrees for 12-18 minutes* until internal temp is 165 degrees. (Avoid overcooking – the turkey will dry out if cooked too long.) Serve on mini whole-grain rolls with optional lettuce, tomato, red onion, and condiments. * Cooking time varies by oven. Use a thermometer to check starting at 12 minutes.

Smokin’ Powerhouse Chili by West Junior High School, Hopkins, MN This vegetarian quinoa (pronounced KEEN wah) chili is “the bomb”! As a main dish, it has a smoky blend of spices and some of Minnesota’s best harvest that will warm you up from the inside out on a cold day! This thoughtful blend of vegetables and legumes, combined with the perfect protein of the ancient Aztec grain, quinoa, and complimented with just the right spices, offers the healthiest and tastiest chili you'll ever have. This recipe stands apart because of its warm, rich flavors, and because it supplies a full serving of whole grains, orange vegetables, and legumes in one satisfying bowl! Serve with a crunchy side of cornbread or whole-grain tortilla chips.

Ingredients

makes 6 servings ¾ cup of vegetable broth 1 cup of onions, fresh, chopped (6 oz) 2 tsp of garlic, fresh, chopped 1 cup of carrots, sliced or diced (6 oz) 1 cup of sweet potatoes, diced (6 oz) ⅔ cup of red pepper, diced (3 oz) 2 tsp of chipotle pepper, minced

½ cup of corn, frozen 2½ tsp of chili powder 2 cups of quinoa, cooked 2½ tsp of ground cumin 1 cup of tomato sauce, canned ¼ cup of cilantro, chopped 1¾ cup of black beans, canned 2 cups of tomatoes, diced, canned in juice

Preparation Heat half the broth and steam/sauté onions and garlic. Add carrots, all peppers, and water; simmer for 10 minutes. Cook quinoa according to package directions. Add other half of broth, quinoa, diced tomatoes, sauce, cilantro, and spices. Allow to thicken and the flavors to blend. Add beans, corn, and sweet potatoes; allow to simmer again. Enjoy!

Roasted Fish Crispy Slaw Wrap by Liberty Middle School, Orlando, FL A crunchy taste delight! A pleasing combination of colors and textures, Roasted Fish Crispy Slaw Wrap overflows with fresh vegetables, spicy fish, and a burst of citrus – all contained in a whole-grain tortilla.

Ingredients

makes 6 servings 6 portions of tilapia, 4 oz each 6 portions of whole-grain tortilla, 6” diameter 1½ tsp of Mexican seasoning 1½ oz of fresh, sliced avocado 6 slices of lime 3 oz of chopped Romaine lettuce 1¼ oz of olive oil 6 oz of shredded carrots 6 oz of shredded white cabbage 6 oz of shredded red cabbage 3 oz of julienned bok choy 3 Tbsp of chopped cilantro 4 oz of balsamic vinegar dressing

Preparation Preheat oven to 375 degrees. Sprinkle Mexican seasoning and olive oil on fish, place on baking sheet with pan liner. Bake for 12 minutes until internal temperature reaches 165 degrees. Lay wrap on paper. Put chopped romaine on wrap. Cut tilapia in half, place on top of Romaine lettuce. Put cabbage slaw on top of fish. Place avocado on top of slaw mixture. Squeeze lime on top of mixture. Roll wrap, cut in half.

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What’s for Dinner? Healthier Choices Made EasierVary your protein foods. Include beans and peas at dinner at least once a week.

Eat your colors. Offer dark-green, red, or orange vegetables at dinner.

Make half your grains whole grains. They are good for your heart and digestion and can help you maintain a healthy weight and good overall health.

Strong bodies need strong bones. Offer fat-free or low-fat (1%) milk at meals.

fat-free milk low-fat cheddar cheese

kiwi strawberries bananas

onions, carrots, corn, red bell pepper, sweet potato, tomatoes

cornbread

black beans

fat-free milk Parmesan cheese

peaches

broccoli tomato sauce

whole-wheat pasta

lean (90% or leaner) ground beef

fat-free milk

orange slices

red and green cabbage, leaf lettuce, carrots, tomatoes

whole-wheat tortilla

baked fish (or chicken)

fat-free milk

pineapple

green lettuce salad, carrots, tomatoes, green onions

brown rice

pork trimmed of fat (or skinless chicken breast)

Tips for Families With School-Age Children Make half your plate fruits and

vegetables—on a budget

•Fresh, frozen, and canned fruits and vegetables are all smart choices. Look for sales and buy some of each to last until your next shopping trip.

•Choose frozen vegetables that do not have added fat, salt, or sugars.

•Buy canned fruits packed in “100% juice” or water.

•Look for canned vegetables that say “No added salt.”

Start every day the whole-grain way •Serve whole-grain versions of cereal, bread, or pancakes

at breakfast.

•Whole grains with more fiber will help your kids feel fuller longer so they stay alert in school.

•Choose foods with “100% whole wheat” or “100% whole grains” on the label. Or check the ingredient list to see if the word “whole” is before the first ingredient listed (for example, whole-wheat flour). If it is, it’s whole grain.

Milk mattersChildren of every age, and adults too, need the calcium, protein, and vitamin D found in milk for strong bones, teeth, and muscles.

•Drink fat-free or low-fat (1%) milk at meals.

• If you’re lactose intolerant, try lactose-free or lactose-reduced milk or calcium-fortified soy beverages.

¿Qué cenaremos? Opciones más saludables, de manera más fácilVaríe las opciones de alimentos con alto contenido de proteína. Incluya frijoles y guisantes durante la cena al menos una vez a la semana.

Coma alimentos coloridos. Ofrezca vegetales verde oscuro, rojos o anaranjados durante la cena.

Haga que la mitad de los granos que coma sean granos integrales. Son buenos para el corazón y la digestión, y pueden ayudarlo a mantener un peso saludable y una buena salud integral.

Los cuerpos fuertes necesitan huesos fuertes. Ofrezca leche sin grasa o baja en grasa (1%) durante las comidas.

Consejos para familias con niños(as) de edad escolar:

Sírvase un plato cuya mitad sean frutas y vegetales — con un presupuesto reducido

•Tanto las frutas como los vegetales frescos, congelados y enlatados son buenas opciones. Busque los especiales y compre un poco de cada uno para que le duren hasta la próxima compra.

•Escoja vegetales congelados que no contengan grasa, sal o azúcares añadidos.

•Compre frutas enlatadas en “100% jugo (100% juice)” o agua.

•Busque vegetales enlatados que lean “Sin sal añadida (No salt added).”

Comience cada día comiendo granos integrales •Sirva cereales, panes o panqueques a base de granos integrales

durante el desayuno.

•Los granos integrales con más fibra ayudarán a sus hijos(as) a sentirse llenos más tiempo y, por tanto, a mantenerse atentos en la escuela.

•Escoja alimentos que lean “100% harina de trigo integral (100% whole-wheat flour)” o “100% granos integrales (100% whole grains)” en la etiqueta. O mire la lista de ingredientes para ver si la palabra “integral” aparece luego del primer ingrediente en la lista (por ejemplo, harina de trigo integral). De ser así, es un grano integral.

La leche es importanteLos niños y las niñas de todas las edades, y también los adultos, necesitan el calcio, la proteína y la vitamina D que contiene la leche para mantener huesos, dientes y músculos saludables.

•Tome leche sin grasa o baja en grasa (1%) durante las comidas.

•Si tiene intolerancia a la lactosa, pruebe la leche sin lactosa o con lactosa reducida o las bebidas de soja fortificadas con calcio.

leche sin grasa, queso cheddar bajo en grasa

bananas, fresas, kiwi

cebollas, zanahorias, maíz, pimientos rojos, batatas, tomates

pan de maíz

frijoles negros

leche sin grasa, queso parmesano

melocotones

brécol salsa de tomate

pasta de harina de trigo integral

carne molida magra (al menos 90% magra)

leche sin grasa

rodajas de naranjas

repollo verde y rojo, lechuga repollada, zanahorias, tomates

tortilla de harina de trigo integral

pescado (o pollo) al horno

leche sin grasa

piña

ensalada de lechuga verde, zanahorias, tomates, cebollines

arroz integral

cerdo con la grasa removida (o pechuga de pollo sin piel)