March 2016

For National Nutrition Month® 2016, the Academy of Nutrition and Dietetics and ITCA are encouraging everyone to “Savor the Flavor of Eating Right”. Food works as fuel for our bodies and gives us the nutrients we need to fight off disease, heal wounds, bring life into this world, and more. Food is a source of enjoyment, a means of social gatherings, and something that brings us all together. Take this month to savor the food that does so much for us with some of these tips:

Enjoy Social Experiences 
Whenever an important event or holiday comes around, what do we all gather together to do? EAT! Gathering around food to share and converse with friends and family is something that puts everyone in a good mood. Even something as simple as a nightly family dinner has been proven to be beneficial in terms of strengthening family relationships as well as healthy eating. Savor those moments.

Appreciate Foods Pleasures and Flavors 
In today’s busy world, many of us eat on the run and don’t even sit down for a bite. This has resulted in many of us eating quickly and mindlessly. Slow down. Savor each bite and actually experience your food. Eating slower has been linked to eating less because your stomach has time to tell your brain it is getting full.

Flavor your Food in a Healthy Way
Sugar, fat, and salt are three of the things Americans tend to consume in excess.

Sugar: 50% of the sugar in the typical diet comes from sweetened beverages and another 25% comes from sweet treats. Try to:

• Cut back on the amount of sugar added to things you eat or drink regularly like coffee or iced tea.
• Buy low-calorie beverages or better yet, drink water! Try making it exciting by flavoring it with your favorite fruits or vegetables.

Fat: The average American eats 26 grams of saturated fat per day. That’s almost twice the recommended amount. To cut down, try to:

• Use canola or olive oil for cooking instead of butter or lard.
• Try baking, broiling, or grilling foods as opposed to frying.
• Replace whole-fat dairy with low-fat or nonfat milk, yogurt, and cheese.
• Replace meats with skinless chicken or fish a few days a week.

Salt: Nearly all Americans consume too much salt and 75% of salt comes from eating processed and restaurant foods. Try to:

• Limit salty condiments such as ketchup and salad dressing. Try a yogurt-based dip instead.
• Instead of deli meats like bologna, salami, ham, and hot dogs, try baked chicken or turkey in sandwiches.
• Skip the salt and try salt-free seasonings such as herbs, spices, garlic, vinegar, black pepper or lemon juice.

For more information on National Nutrition Month, visit:

• National Nutrition Month Infographic
• http://www.eatright.org/resources/national-nutrition-month

February 2016

The Inter Tribal Council of Arizona WIC Program is increasing awareness of the prevalence of heart disease in the United States, particularly in American Indian women. Heart disease causes one in three deaths in women each year. That equates to one woman every minute. American Indians die from heart diseases at younger ages than other racial and ethnic groups in the United States. Thirty–six percent of those who die of heart disease die before age 65. February is National Heart Month so join us in taking a stand against America’s top killer, heart disease, because 80% of cardiac and stroke events may be prevented with education and action.

The first step is becoming familiar with your family history. The information you provide will help your doctor be on the lookout for early signs of the same diseases in you and your children. Go to your doctor for regular physicals and screenings for blood pressure and cholesterol. This is especially important because heart disease may have no symptoms.

We can also take measures every day to help keep our hearts healthy.

Eat Well: Eat foods that will fuel your body by:

• Limiting processed and packaged foods which are loaded with salt
• Cutting down on fried foods such as fry bread, red meats such as mutton, as well as lard and cheeses
• Eating more fiber through fruits, vegetables, and whole grains
• Drinking plenty of water everyday

Exercise Well: Manage your weight. Choose activities that you will enjoy doing such as hiking, gardening, or traditional dancing. You can do anything physical that keeps your heart rate up for 30 minutes 5 days a week. If you don’t have time for a whole workout, try doing spouts of exercise for just 10 mins a few times throughout the day.

Live Well: Try to adopt healthy habits that help manage stress such as smudging or exercise. Make sure you get enough sleep each night.  When you’re asleep, your heart rate and blood pressure go down. That gives your heart a much needed break. Avoid smoking and limit alcohol intake.

February is a month to take a stand against heart disease. Talk to your doctor and start making healthy choices each and every day. For more information, check out these r esources:

• ITCA Heart Disease Awareness Month Infographic
• http://www.cdc.gov/features/heartmonth/
• http://www.womenshealth.gov/publications/our-publications/fact-sheet/heart-disease.html

ITCA is pleased to announce that videos are now available in English and Spanish to help new WIC clients learn about WIC and how to use WIC benefits!

Check out the videos here!

January 2016

The Inter Tribal Council of Arizona is working to raise awareness of birth defects and to promote strategies that can reduce the risk of birth defects and their complications.  The National Birth Defects Prevention Network’s 2016 theme is “Making Healthy Choices to Prevent Birth Defects: Make a PACT for Prevention.”  Although not all birth defects can be prevented, the community can help all women, including teens, who could become pregnant or are pregnant to lower their risk of having babies with birth defects by encouraging them to follow some basic health guidelines throughout their reproductive years:

Plan ahead

• Get as healthy as you can before you get pregnant.
• Get 400 micrograms (mcg) of folic acid every day.

Avoid harmful substances

• Avoid drinking alcohol and smoking.
• Be careful with harmful exposures at work and at home.

Choose a healthy lifestyle

• Eat a healthy diet that includes fruits, vegetables, whole grains, low fat dairy, lean proteins, and healthy fats and oils.
• Be physically active.
• Work to get medical conditions like diabetes under control.  

Talk to your healthcare provider

• Get a medical checkup.
• Discuss all medications, both prescription and over-the-counter.
• Talk about your family medical history.

January is a perfect time to call additional attention to the importance of folic acid in preventing certain birth defects.  The United States Public Health Service recommends that all women of childbearing age consume 400 micrograms (400mcg or .4mg) of folic acid daily to prevent up to 50 – 70% of neural tube defects, such as spina bifida and anencephaly.

You can make a difference in the lives of our families.

For more information on Birth Defects Prevention, visit:

• ITCA National Birth Defects Prevention Month Infographic 
• National Birth Defects Prevention Network at http://www.nbdpn.org/
• Centers for Disease Control and Prevention at http://www.cdc.gov/ncbddd/birthdefects/prevention.html

September 2015

33% of children in the United States are overweight or obese.  43% of American Indian children aged 2-4 are overweight or obese.  Childhood obesity puts kids at risk for health problems that were once seen only in adults, like type 2 diabetes, high blood pressure and heart disease.  There is a greater risk for breathing problems, such as sleep apnea and asthma and social and psychological problems such as discrimination and poor self-esteem in children with obesity.

The good news is that childhood obesity can be prevented.  In honor of National Childhood Obesity Awareness Month, ITCA encourages your family to make healthy changes together.

• Get active:  Go for a family walk; play music and have a dance party; play with a ball,
  inside or outside the home; go to a wellness or recreational center; or join a sports team.
• Limit screen time: Keep screen time (including video games, computers, tablets, cellphones and TV’s) to 2 hours or less per day.  Children under 2 should have no screen time.
• Make healthy meals and snacks: Buy and serve more fruit and vegetables and whole grains.  Have children help with simple tasks when preparing meals and snacks.
• Serve healthy drinks: Water, fat free and low fat milk (for children 2 and older), and juice with vitamin C in limited amounts.

Taking small steps as a family can help your child stay at a healthy weight.

For more information on Childhood Obesity, visit:

• ITCA Childhood Obesity Awareness Infographic 
• Centers for Disease Control and Prevention at http://www.cdc.gov/obesity/childhood/
• COAM (National Childhood Obesity Awareness Month) http://www.healthierkidsbrighterfutures.org/home/

For more information on healthy eating and physical activity, visit:

• Let’s Move http://www.letsmove.gov/
• Choose My Plate http://www.choosemyplate.gov/health-and-nutrition-information

August 1-7, 2015

Every August, ITCA WIC highlights the importance of promoting, protecting, and supporting breastfeeding by celebrating World Breastfeeding Week and National Breastfeeding Month. The theme this year is Breastfeeding and Work – Let’s Make it Work! The theme is focused on recognizing and promoting lactation support in the work place.

Worldwide, more than 170 countries celebrate World Breastfeeding Week. At the community level, ITCA WIC clinics will be hosting health fairs, community walking and running events, and breastfeeding talking circles. Activities and events will help spread awareness about the importance of breastfeeding and the risks of not breastfeeding, along with supporting moms in the workplace.

According to the U.S. Centers for Disease Control, both babies and mothers gain many benefits from breastfeeding. Human milk provides the most complete form of nutrition for infants. Breast milk is easy to digest and offers breastfeeding infants protection against bacterial and viral infections. Research indicates that women who breastfeed may have lower rates of certain breast and ovarian cancers. Breastfeeding also helps mother’s health and healing following childbirth.

For more information about ITCA WIC’s support of World Breastfeeding Week or a local agency’s planned activities, please contact Claresa Bedonie at (602)-307-1510, or email claresa.bedonie@itcaonline.com. For more information and ideas on how to celebrate World Breastfeeding Week 2015, visit http://worldbreastfeedingweek.org/.

United States Department of Agricultural (USDA) National Breastfeeding Week Proclamation 

Effective April 1, 2015, ITCA WIC added yogurt and whole wheat pasta to the foods available on WIC! Women and children participating in WIC will be able to purchase a 32 ounce container of a variety of plain or flavored yogurt. Loaded with calcium, vitamin D and protein, yogurt can be used for parfaits with fruit and cereal, as a dip for fruit or as a topping to tacos. Whole wheat pasta will be allowed as an option in addition to the whole wheat bread or tortillas, corn tortillas or brown rice currently offered. Whole wheat pasta is loaded with fiber and is so versatile- it can be used in soups, macaroni salads or pasta dishes.

Parents will be happy to hear that babies 9 months and older will have the option to receive a check for up to $8 in fresh fruit and veggies if their child is developmentally ready for finger foods! This allows parents to provide appropriate foods for their baby’s age.

We are happy to celebrate the 40th Anniversary of WIC! WIC is one of our country’s most important public health programs, and it has enriched the lives of millions of families over the years. WIC improves birth outcomes, reduces infant mortality, and prepares kids for learning.

We are excited to join with the National WIC Association in this celebration by sharing the video and print materials they created to celebrate the 40th Anniversary of WIC. They have developed short animated videos and print pieces to help illustrate what WIC does and how it helps strengthen families. Go to WICturns40.org to view these amazing materials.

ITCA WIC 40th Anniversary Proclamation