March 2020

National Nutrition Month^®, celebrated each year during March, focuses on the importance of making smart choices when it come to our health in terms of eating and exercise. The theme this year is Eat Right, Bite by Bite. Drastically changing the way you eat and live can be overwhelming and the reason why most diets and New Year’s resolutions fail within weeks or months. This month we want to celebrate National Nutrition Month^® by asking you all to make small changes to improve your diet and exercise daily so that they will add up to big changes over time…bite by bite.

Mindful Eating Infographic
Physical vs. Emotional Hunger Infographic
The Nutrition Facts Label Infographic

January – February 2020

Feeding your baby can be an overwhelming task, especially for new parents. There are so many rules and precautions when it comes to taking care of this new addition to your family and recommendations have changed recently. So check out the resources below to see some of the newest advice and try the quiz.

Infant Feeding Quiz
Age Appropriate Nutritional Foods Infograpic

December 2019

On this final month of 2019, ITCA WIC would like to bring awareness to premature births and SIDS.

A full term pregnancy is 40 weeks and prematurity is a term for any baby born before 37 weeks gestation. While not all premature babies experience complications, being born too early can cause short-term and long-term health problems. Generally, the earlier a baby is born, the higher the risk of complications. If you deliver a preterm baby, your baby will likely need a longer hospital stay in a special nursery unit at the hospital. Although the exact cause of preterm birth is often unknown, there are some things that can be done to help prevent it. Please see the following for some more information:

Premature Babies Infographic
Preemie vs Full-Term Infographic
Premature Weeks Infographic
Premature Factors Infographic

Sudden infant death syndrome (SIDS) is the unexplained death, usually during sleep, of a seemingly healthy baby less than a year old. There are many possible causes and risk factors that play a role in SIDS. There is no treatment for SIDS but you can help your baby sleep safely by staying informed. Check out the following resources to help stay informed:

5 Ways to Prevent SIDS Infographic
SIDS by Baby’s Age Infographic

October 2019

October is not only a month for ghosts and ghouls but also health education. Health encompasses a broad range of categories including physical, mental, emotional, social health, and more! Most people only think of physical health when the word “healthy” comes up. But healthy habits in all of these sections of health are necessary for overall wellbeing. Daily exercise, healthy eating, and rest are three major factors that play a role in our overall health. This month, try to take time to make healthy food choices, get out and exercise, and get your 8 hours of sleep. Check out these resources for some other tips.

Your Prescription for a Healthy Heart Infographic
Women’s Mental Health Infographic
Benefits of Exercise on Mental Health Infographic
Pay Attention to Your Mental Health Infographic

September is National Food Safety Education Month. Learn some important food safety tips here! Take steps to help prevent food borne illness, and show others how to keep food safe. Did you know that some groups of people are more likely to get sick from food than others? These groups are:

• Children younger than 5
• Adults aged 65 and older
• People with health problems or who take medicines that lower the body’s ability to fight germs and sickness
• Pregnant women

According to the CDC, every year about 1 in 6 Americans (or 48 million people) get sick, 128,000 are hospitalized, and 3,000 die from eating contaminated food.

To help protect yourself and your family, the CDC recommends these four steps:

• Clean: Wash your hands, utensils, and surfaces often when you cook.
• Separate: Raw meat, poultry, seafood, and eggs can spread germs. Separate them from cooked food and fresh produce.
• Cook: Use a food thermometer to make sure foods are cooked to an internal temperature that kills germs.
• Chill: Refrigerate perishable foods external icon and leftovers within two hours. Chill within one hour if it’s above 90°F.

To learn more, check out these resources:

Food Safety Inforgraphic
Food Poisoning Infographic
Signs of Food Poisoning Infographic
Food Safety Rules Infographic
Steps to Safe Fruits & Vegetables Infographic
Safety Tips for Common Foods Infographic
https://www.cdc.gov/features/food-safety-smarts/index.html

August 2019

Every year, ITCA WIC local agencies highlight the importance of promoting, protecting and supporting breastfeeding by celebrating World Breastfeeding Week and National Breastfeeding Month during the month of August. This year’s theme Empower Parents, Enable Breastfeeding celebrates how we can work together to advocate for breastfeeding policy changes, improve workplace support and empower both parents so they can reach their breastfeeding goals.

ITCA WIC plays an important role in the promotion and support of breastfeeding on many of the reservations throughout Arizona. Breastfeeding is a team effort and when fathers, partners, families, hospitals, workplaces and communities support nursing moms, breastfeeding improves.

World Breastfeeding Week Infographic

For more information regarding World Breastfeeding Week, check out the following resources: 

WABA – World Breastfeeding Week

WHO – Breastfeeding

July 2019

As temperatures rise, so does our thirst. But be aware of what you’re guzzling down. Sugar sweetened beverages come in many forms; soda, fruit drinks, sports drinks, energy drinks, sweetened waters, and coffee and tea beverages with added sugars. Sugary drinks increase the risk of: obesity, diabetes, heart disease, fatty liver disease, and cavities so it matters how much we are putting into our bodies. Experts recommend that kids have less than 6 teaspoons of added sugars daily. Check out the infographic below for how much sugar is in some of your child’s drinks. This summer, let’s work to increase water consumption and decrease consumption of sugar sweetened beverages!

American Heart Association Infographic
Limit Sugary Drinks Infographic
Healthy Drink Replacements for Sugar Drinks Infographic
Body Water Infograhic

June 2019

This month, ITCA WIC would like to bring some light to an important matter; your heart. High blood pressure affects one in three Americans and yet many people with the condition do not know they have it. This is because high blood pressure often has no symptoms and why it is referred to as the silent killer. When left untreated, the damage that high blood pressure does to your body is a big contributor to heart attacks, strokes, and heart disease. Heart disease is the leading cause of death among American Indians. The best way to know if you have high blood pressure is to have your blood pressure checked regularly; doctors suggest getting checked once every few months. Diabetes increases the chances of high blood pressure. Check out the links below for other factors that can increase your risk for high blood pressure and ways to help prevent it.

Healthy Blood Pressue for Healthy Hearts Fact Sheet
Tips to Reduce Salt and Sodium
Making the Right Move
High Blood Pressure Infographic

May 2019

This is a time to highlight the importance of staying active through sports and other fitness activities. Research says 60 minutes per day of physical activity for kids (and adults 30 minutes per day) is important for our health. A sedentary lifestyle has been identified as a primary risk factor for obesity and other chronic diseases. Unfortunately, obesity among American Indian children and adolescents is increasing. Watching television and videos, and playing video games have become increasingly popular, and may act as substitutes for moderate and vigorous physical activities in adolescents.  During this month of awareness, we encourage everyone to power-off mobile devices and video games and instead, become more physically active while at home and at school or work.

Here are some ideas for how to promote physical activity:

• Hold a community fitness fair or family fitness night, where families participate in fitness demonstrations and learn about community resources (e.g. parks, trails, and fitness facilities) related to physical activity.
• Conduct a walk-a-thon, where students raise money to walk a certain number of laps or miles. Use the funds raised to purchase equipment for PE, recess or classroom physical activity breaks.
• Create a fitness circuit course with various fitness stations.
• Plan a school-wide field day.
• Challenge classrooms to be active for at least 10 minutes per day by participating in daily classroom physical activity breaks.
• Host open gym for students to experience new sports and fitness activities.
• Encourage families to participate at home by taking a walk after dinner or going for a bike ride.
• Encourage families to make small changes. Remind them that activity for just 5 or 10 minutes at a time adds up throughout the day!

For younger kids, try:

• Dancing
• Playing tag
• Hide and seek
• Hula Hoop
• Jump Rope

What will you do this month to be more physically active?

National Physical Fitness and Sports Month Infographic

National Nutrition Month is an annual campaign that we celebrate to help raise awareness of the importance of our health and the control we have over it. Unhealthy eating and physical inactivity are the leading causes of death in the United States. In the last thirty years, obesity rates have doubled in adults, tripled in children, and quadrupled in adolescents. Let us take this month to commit to making some healthy changes to our diet and lifestyle in an effort to reverse these statistics. Pick one change you would like to make this month and encourage friends and family to do the same. It may just help you and your loved ones live longer!

National Nutrition Month Infographic

We know you love your little bundle of joy. How could you not, look how cute they are! But with almost 50% of pregnancies in the U.S. being unplanned, we understand that many people may have wanted that bundle of joy a little later in life.  Luckily, families have more control over child spacing than ever before.

Most studies show that 18-24 months between pregnancies is ideal for multiple reasons including the health of the mother and the baby.  Check out some of the other reasons here:

Closely Spaced Pregnancies Infographic

Test your knowledge on pregnancy spacing:

True or False:

1. You cannot get pregnant while breastfeeding.
2. It is not recommended to continue taking your prenatal vitamin while breastfeeding.
3. Over 50% of ITCA WIC moms spaced out their pregnancies by at least 18 months.
4. One reason to space out pregnancies is to reduce the risk for birth defects.

Answer Key:

1. False
2. False
3. True
4. True

September 2018

September is whole grains month and ITCA WIC encourages all of you to make at least half your grains whole! Consuming whole grains has many proven benefits such as reduced risks of cancer, heart disease, and type 2 diabetes. The consumption of them can lower cholesterol and blood pressure as well as improve digestion.

The Whole Grains Council has provided the following ways to slowly increase your intake of whole grains:

• Buy three different loaves of whole-grain bread and taste all of them to see which one you like best.
• Serve bulgur or brown rice instead of potatoes with dinner one night this month.
• Look for the Whole Grain Stamp every time you shop.
• Try a new breakfast cereal with whole grains as the first ingredient.
• Buy some whole-wheat pasta and try it.
• Make my favorite whole grain recipe for a friend.
• On the weekend, try cooking a pot of steel-cut oatmeal.
• Make pizza for the kids with whole wheat pita as the crust.
• Serve hamburgers with whole wheat buns this week.

Whole Grains Infographic

Happy Whole Grains Month!

August 2018

Every year, ITCA WIC local agencies highlight the importance of promoting, protecting and supporting breastfeeding by celebrating World Breastfeeding Week and National Breastfeeding Month during the month of August.  This year’s theme of Breastfeeding: Foundation of Life celebrates how breastfeeding prevents hunger and malnutrition and ensures food security for babies, especially in times of crises.

Nutrition, Food Security, and Poverty Reduction:

• Breastfeeding is a natural and low-cost way of feeding babies and children. It is affordable for everyone and does not burden household budgets compared to formula feeding.  Breastfeeding can contribute to poverty reduction.
• Breastmilk is FREE.  Not breastfeeding results in financial losses of about $302 billion each year. Families worldwide spend about $54 billion every year on formula.
• Exclusive breastfeeding and continued breastfeeding for two years and beyond provide high quality nutrients and adequate energy that can help prevent hunger, undernutrition and obesity. Breastfeeding means food security for infants.

National Breastfeeding Month Infographic

For more information regarding World Breastfeeding Week, check out the following resources:

WABA – World Breastfeeding Week
WHO – Breastfeeding

June 2018

Tips on managing your portions at home and when eating out.

April 2018

Tips on age appropriate foods for infants and children 18 months and younger.

March 2018

“Go Further with Food”

A Public Service Message from the Academy of Nutrition and Dietetics

Whether you’re starting the day off right with a healthy breakfast or fueling before a workout, the foods you choose can make a real difference. March is National Nutrition Month, the time to return to the basics of healthful eating. This year, the Academy of Nutrition and Dietetics encourages everyone to “Go Further with Food.” Planning meals and snacks in advance will add nutrients, save you money and help reduce food waste. Here are some tips:

• Create a meal prep plan that includes a variety of your favorite, healthful foods.
• Buy only the amount of food that your family can eat or freeze within a few days and plan ways to use leftovers later in the week.
• Be mindful of portion sizes – just eat and drink the amount that’s right for you.

In order to find a personalized plan that works best for you and your family, consult a registered dietitian nutritionist. Learn how to go further with food and find a Registered Dietitian Nutritionist in your area by visiting eatright.org  and following hashtag National Nutrition Month.

National Nutrition Month Handouts and Tips for Families and Communities

February 2018

February is American Heart month and the Inter Tribal Council of Arizona and the American Heart Association want to help everyone live longer, healthier lives by getting the word out on heart health. With cardiovascular disease accounting for nearly 801,000 deaths in the US, American Heart Month is an attempt to remind Americans to focus on their health. Check out the infographic below for more information:

American Heart Month Infographic

You can also help raise awareness, particularly on February 2^nd, which is National Wear Red Day. Why wear red? It’s because February 2^nd is a day that has been dedicated to helping raise awareness of the high risk of stroke and other cardiac events in women. By wearing red, you are helping spread the word that 80 percent of cardiac and stroke events may be prevented with education and action. Take control of your own health and encourage other women to do the same by knowing their numbers: Total Cholesterol, HDL (good) Cholesterol, Blood Pressure, Blood Sugar and Body Mass Index (BMI). Knowing these numbers can help women and their healthcare provider determine their risk for developing cardiovascular diseases. Wear red, share your photos on social media, spread the word!

October 2017

Taking good care of your teeth is not just about having a nice smile and pleasant breath.  A healthy mouth may help you ward off medical conditions.

Tooth decay is a significant health problem for American Indians.  In 2014, more than 2.4 million American Indians lived in counties with dental care shortage areas, and half of all American Indian children lived in a shortage area. In fact, preschool-aged American Indian children had four times more cases of untreated tooth decay than white children—43 percent compared with 11 percent. Studies show that it appears the prevalence of dental disease among American Indians is increasing. Read on to learn more about how poor dental health can affect your overall health.

Poorly Controlled Diabetes: If you have diabetes, you’re already at increased risk of developing gum disease. But chronic gum disease may, in fact, make diabetes more difficult to control. An infection may cause insulin resistance, which affects blood sugar control.

Cardiovascular Disease: Oral inflammation due to bacteria called gingivitis may play a role in clogged arteries and blood clots. It appears that bacteria in the mouth may cause inflammation throughout the body, including the arteries. This inflammation may cause buildup of plaques in the arteries, possibly increasing your risk of a heart attack or stroke.

Preterm Birth: Severe gum disease may increase the risk of preterm delivery and giving birth to a low birth weight baby. Research estimates  that as many as 18 percent of preterm, low birth weight babies born in the U.S. each year may be attributed to oral infections. They suspect oral bacteria release toxins, which reach the placenta through the mother’s bloodstream and interfere with the growth and development of the fetus.

Nutrition: Sensitivity in the mouth or pain while eating caused by dental problems can affect the foods we chose to eat. This can result in elimination of entire food groups which can greatly affect our health. Be sure to talk to your dentist about any pain or sensitivity in your mouth during your routine checkups.

Start taking care of your oral health early on in life because you’re making an investment in your overall health, not just for now, but for the future, too. See the information below to find steps to care for your mouth in all stages of life.

Dental Awareness Infographic

Healthy Mouth –  http://www.mouthhealthy.org/en/

September 2017

This month aims to bring your attention to eating more fruits and vegetables, whatever that may mean to you. You could add one more to your plate, try a fruit or veggie that is new to you, learn about fruits and vegetables, teach your kids, or try a new recipe.

Why is it so important to eat fruits and vegetables? The American Indian population has among the highest rates of obesity and diabetes in the United States. Studies have shown that among overweight adults, higher intakes of green leafy or dark yellow vegetables were significantly associated with reduced risk of type 2 diabetes. More than 90% of both adults and children do not eat the amount of fruits and vegetables recommended by the latest dietary guidelines. Dietitians recommend filling half your plate with fruits and vegetables.  Check out this link for tips to help meet this goal:

http://www.fruitsandveggiesmorematters.org/quick-guide-to-getting-more-fruits-and-vegetables

August 2017

Every year, ITCA WIC local agencies highlight the importance of promoting, protecting and supporting breastfeeding by celebrating National Breastfeeding Month.  This year’s theme of Sustaining Breastfeeding Together celebrates working together for the common good, so that mothers are supported and protected in their breastfeeding efforts.   It continues to focus on sustainable development to better the planet for the generations to come.  Breastfeeding can have a beneficial effect on many different aspects of sustainability that may not be apparent.

Environment and Climate Change:

• Breastfeeding uses less energy compared to making formula. It reduces the need for water, firewood and gas in the home.
• Breastfeeding is earth friendly compared to formula feeding with zero packing, pollution and waste! Making formula involves dairy farming that stresses natural resources and adds to carbon emissions and climate change.
• Breastfeeding creates less waste compared to formula feeding. Formula production and distribution lead to waste that pollutes the seas and affects marine life.

Nutrition, Food Security, and Poverty Reduction:

• Breastfeeding is a natural and low-cost way of feeding babies and children. It is affordable for everyone and does not burden household budgets compared to formula feeding.  Breastfeeding can contribute to poverty reduction.
• Breastmilk is FREE.  Not breastfeeding results in financial losses of about $302 billion each year. Families worldwide spend about $54 billion every year on formula.
• Exclusive breastfeeding and continued breastfeeding for two years and beyond provide high quality nutrients and adequate energy that can help prevent hunger, undernutrition and obesity. Breastfeeding means food security for infants.

Survival, Health, and Well-being:

• Breastfeeding improves the health, development and survival of infants and children.  It helps to improve health and wellbeing of mothers, both in the short and long term.
• Breastfeeding reduces a woman’s risk of breast and cervical cancer. In fact, 20,000 deaths due to breast cancer could be averted if mothers breastfed.
• Breastfeeding is essential for readiness to learn. Breastfeeding promotes brain development and helps with learning.

Breastfeeding promotion in the community and workplace can help improve all these aspects, but it requires collaboration and effort.  The more it is talked about, the more effective these messages will become.  WIC works to promote a positive attitude towards breastfeeding.  Let’s work to promote breastfeeding to help the lives of mothers, children, our planet and future generations to come.

For more information regarding World Breastfeeding Week, check out the following resources:

National Breastfeeding Month Infographic

WABA – World Breastfeeding Week – http://worldbreastfeedingweek.org/

World Health Organization (WHO) – http://www.who.int/topics/breastfeeding/en/