by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 17, 2024 | Blog Posts, Nutrition and Health
Parenting is a complex and challenging role that demands much from you emotionally and psychologically. Anxiety can seep from your day-to-day interactions into your children's experiences, affecting their emotional well-being. Recognizing and managing your anxiety is crucial not only for your health but also for fostering a supportive environment for your children. In this article, presented by Homeschooling Dietician Mom, you will learn how to assess your anxiety levels, adopt healthy coping mechanisms, and support your children in building their resilience.
Reflect on Your Emotional State
Anxiety often manifests in subtle ways that you might initially overlook. Take a moment to assess how your feelings are influencing your behavior towards your children. Are your worries causing you to be overly critical or perhaps too detached? Identifying these patterns is the first step in making positive changes. By acknowledging your anxiety, you set the stage for improvement, which is vital for both you and your family.
Spot Anxiety in Your Young Ones
Stay alert to changes in your children’s behavior that may indicate anxiety. Withdrawal, changes in eating and sleeping patterns, or newfound fears can all be signs. Early recognition allows for timely intervention, helping to prevent more severe issues down the line. Keeping an open dialogue about their feelings can further aid in understanding and addressing their anxieties.
Self-Care is Essential
Taking care of yourself is not selfish—it’s necessary. Engage in activities that rejuvenate your spirit and calm your mind. Whether it’s reading a book, taking a long walk, or meditating, find what works for you and make it a part of your routine. Managing your own anxiety effectively is crucial for creating a calm and loving home environment.
Show Your Kids How to Handle Stress
Children learn by example. Demonstrating effective stress management techniques like deep breathing, regular exercise, or engaging in hobbies not only helps you cope but also teaches your children valuable strategies. When they see you handling stress constructively, they are more likely to adopt similar habits, leading to healthier emotional development.
Support from Professionals Can Be Transformative
Sometimes, anxiety can be overwhelming, and it's okay to seek help. Consulting with a mental health professional can provide you with strategies to manage your anxiety more effectively. This step might also involve your children, ensuring they have access to care if they show signs of stress or anxiety. Professional guidance is often indispensable in maintaining emotional health in the family.
Foster Open Communication
Creating a space where your children feel safe expressing themselves can significantly help them manage their anxieties. Encourage them to share their worries and fears without judgment. Listening actively and empathetically shows that you value their feelings and are there to support them, not just guide them. This approach fosters trust and helps children feel more secure in discussing their concerns.
Encourage Problem-Solving and Resilience
Teaching your children to face challenges directly and find solutions fosters resilience. Support them in setting realistic goals and taking small, manageable steps to overcome obstacles. This skill not only helps them handle current anxieties but also prepares them for future challenges. Encouraging a growth mindset can also help them view setbacks as opportunities to learn and grow.
Enhance Your Career Through Education
If job-related stress is becoming unmanageable, advancing your education might be a beneficial strategy. If you have experience in the healthcare field, you could attain a master's degree in nursing through an online program, which can lead to roles in education or administration that are generally less stressful. These roles often offer more predictable schedules, which can significantly ease daily pressures. Despite the challenges of balancing studies with parenting, the inherent flexibility of online learning facilitates this dual commitment.
In conclusion, managing your anxiety as a parent is not just about seeking personal peace—it's about nurturing a supportive and understanding environment where your children can grow and flourish. By taking proactive steps to deal with your stress and showing your children how to do the same, you lay the groundwork for a healthy, resilient family dynamic. Equip yourself with the right tools and knowledge, and watch as your family's collective well-being improves.
Alyssa Strickland created millennial-parents.com for all the new parents on the block. Alyssa believes the adage that it takes a village to raise a child, but she also thinks it takes a village to raise a parent! Millennial-Parents is that village. Today’s parents can be more connected than ever, and she hopes her site will enrich those connections. On Millennial-Parents, she shares tips and advice she learns through experience and from other young parents in three key areas — Education, Relationships, and Community.
by Deborah Hanyon, MPH, RDN, ACE-CHC | Mar 20, 2024 | Nutrition and Health
Fatty Foods Can Be Healthy
I have good news for you. Fatty foods can be healthy.
Notice I said “can.”
The fact that fatty foods can be healthy doesn’t mean that doughnuts or deep-fried Twinkies have suddenly become health foods.
Not at all!
What it does mean is that you can throw those low fat diets out the window and enjoy some healthy fatty foods like avocados, olives, peanut butter, and even real butter and bacon.
Fat is an important part of a healthy diet. It’s what keeps you from feeling hungry.
Fats also allow you to absorb more nutrients from other foods. For example, Vitamins A, D, E, and K are fat soluble vitamins. Thus, they require fat to be absorbed by the body.
That’s why it’s okay to dress that colorful and super healthy salad with a dressing that's not necessarily low fat. And for good measure, throw a few nuts or avocado slices on top. This will turn a simple salad into a healthy meal that will keep you going for hours. The fat will ensure that your body can absorb all the vitamins in that beautiful fresh produce on your plate.
Click here for a couple, super easy salad/vegetable recipes we made ourselves!
And You will feel fuller, longer.
Good fats, like those found in olive oil and avocado, for example, nourish your brain, your eyes, hair, and even the walls of every single cell of your body. It’s also important for hormonal well-being, because hormones are mainly made up of fatty acids. In short, consuming healthy fats is important and there are quite a few fatty foods out there that are actually good for you.
Let’s quickly run through a few sources of healthy fats that you want to eat more of. At the same time stay away from trans-fats, which have been linked to an increased risk in heart disease.
Fatty Foods Can Be Healthy
Avocado
This is one of my favorite healthy fats. Add this delicious fruit to salads, sandwiches, wraps, or eat it on the side with eggs or grilled meat. Also, delicious mashed up on toast or turned into guacamole and even in smoothies!
Coconut Oil
Start your day with a healthy fat boost by adding a teaspoon of coconut oil to your coffee. This oil is also great for cooking eggs or sautéing veggies. Pure coconut oil should be tasteless, while some other versions leave you with a hint of coconut flavor.
Olives And Olive Oil
Olive oil makes a great base for salad dressings. It can be used to finish and flavor all sorts of food. Both olive oil and olives have long been staples of the Mediterranean Diet. Look for cold pressed, extra virgin olive oil. Olives make delicious portable snacks as well.
Nuts And Seeds
Speaking of nuts. Another healthy snack that you can keep at your desk, in your purse, and in your pantry is various nuts and seeds. They are full of healthy fats, vitamins and mineral. Eat them on their own, make your own healthy trail mix, or sprinkle them on your salad.
See Also:
Why is it So Hard to Lose Weight?
Fats and Oils: What's the Difference?
High Protein Meals
Reduced Fat Alfredo Sauce
Why Are Kids Picky Eaters?
From Health Line:
10 High-Fat Foods that are Healthy
by Deborah Hanyon, MPH, RDN, ACE-CHC | Mar 8, 2024 | Nutrition and Health
There is a lack of understanding as to how food pantry's function, as well as misconceptions about who uses and is eligible for food emergency assistance.
The federal food emergency assistance program (TEFAP) that was established in 1983 helps to ensure that surplus food isn't wasted; that available food is accessible to those in need; that the nutritional needs of low-income households are being met; and that businesses and individuals who donate food to these agencies receive a tax benefit which, in some cases, can be substantial depending on the size of the business and the total amount of food donated each year.
The more people learn about how food pantries work, and the more who participate in or contribute to these programs, the better we will be able to serve those in need while utilizing available food sources and reducing food waste.
Groups who may benefit from federal food assistance and food pantry access include low-income individuals in general, including but not limited to:
- Unemployed and low-income individuals
- Those impacted by financial hardship or personal disaster.
- Single moms
- Minority groups
- Individuals living in urban and rural settings who have limited access to adequate food.
- The elderly
- The disabled
- Veterans
Becoming aware of, and making use of, emergency food assistance programs helps to increase awareness and supports those in need.
A person who makes use of food pantry resources may one day become someone who gives of their time, money and resources to federal programs like these with the wish to give back in gratitude for what they once received.
If you or someone you know is struggling with food insecurity, please reach out to your local food pantry to see if you or they qualify for assistance.
Food Pantries: How Can You Help?
- Increase awareness by sharing what you know and passing along information about food pantries and the USDA's food assistance program.
- Donate food and funds to your local food bank and food pantries when able.
- Participate in seasonal food drives organized by grocery stores and community organizations.
- Follow your local food pantries on social media to learn what items they currently need, and share with your social media connections.
- Organize your own community food drive to support food banks and food pantries in your area. You can offer to pick up canned and boxed food donations, to deliver to your local participating agencies.
- Consider donating food, grocery or toiletry items that you don't need or can't use to your local food bank.
- If you accept assistance from a food pantry, only take what you know you'll use.
- Routinely do an inventory check of your kitchen pantry and cabinets to see what unused items with shelf-life left in them you may offer to those in need.
- As a food pantry client, communicate allergies, sensitivities and food restrictions to your food pantry so you won't end up with products that you can't use and that may go to waste.
- If you're a food grower or distributing company, apply to be a participating vendor in the TEFAP program.
- Convey the positive effect of food pantry and food bank presence in your community: greater food security, less food waste, increasing knowledge of how to prepare nutritious meals and lowered risk of chronic disease as a result of access to nourishing foods.
RESOURCES:
About TEFAP (The Emergency Food Assistance Program)
USDA Foods Available List for TEFAP | Food and Nutrition Service
Food and Nutrition Service (FNS) – the place to begin researching your eligibility for emergency food assistance from a food pantry in your locale.
US FNS State resources can be found here: FNS Contacts | Food and Nutrition Service (usda.gov)
Vendor Participation in the TEFAP program: The Emergency Food Assistance Program Fresh Produce Package | Agricultural Marketing Service (usda.gov)
Reach and Resiliency Grant
TEFAP Reach and Resiliency grants to forge partnerships between state agencies, current partner organizations, and new partners, with the goal of broadening the emergency food network into remote, rural, tribal, and/or low-income communities.
Learn more at TEFAP Reach and Resiliency Grant Initiative | Food and Nutrition Service (usda.gov)
General information about the US Department of Agriculture including its mission, purpose and current objectives: USDA
by Deborah Hanyon, MPH, RDN, ACE-CHC | Mar 5, 2024 | Nutrition and Health
Food Bank vs. Food Pantry
What is the difference between a food bank and a food pantry?
A food bank is the main source of incoming food distributed to qualifying participants of TEFAP (the Emergency Food Assistance Program).
A food bank is a non-profit organization that collects and distributes food to smaller agencies such as food pantries, soup kitchens and other food distribution programs.
Food banks obtain their food via US Department of Agriculture (USDA) food distribution programs within each individual state where the food bank resides and operates.
In addition to providing USDA food to food pantries in each state, other state programs exist from which food is sourced through USDA food distribution programs.
The amount and type of food assistance programs available for specific populations varies from US state to state.
New Jersey is an example of a US state offering several programs to meet the nutritional needs of various population groups. Some of their programs in 2023 include:
- National School Lunch Program (NSLP)
- School Breakfast Program (SBP)
- The Emergency Food Assistance Program (TEFAP)
- Child and Adult Care Food Program (CACFP)
- Summer Food Service Program (SFSP).
To learn more about food assistance programs that may be available in your state, visit your state's government website.
- US Food Pantries are Managed at the State Level According to TEFAP, or The Emergency Federal Food Assistance Program.
- Every US state has this program in place, with variations between states.
- About TEFAP (The Emergency Federal Food Assistance Program)
- (the United States federal food pantry program)
According to their website, “The Emergency Food Assistance Program (TEFAP) is a federal program that helps supplement the diets of low-income people by providing them with emergency food assistance at no cost. USDA provides 100% American-grown USDA Foods and administrative funds to states to operate TEFAP.”
SOURCE: The Emergency Food Assistance Program | Food and Nutrition Service (usda.gov)
TEFAP is a federal program of the United States Department of Agriculture.
The program was created in accordance with the Emergency Food Assistance Act of 1983. The program's purpose was to utilize government-held agricultural surpluses and “alleviate hunger in the wake of declining food stamp benefits.”
Food banks in the US collect 100% American-grown USDA Foods and donations of frozen, perishable and packaged foods which they then distribute to food pantries.
People who qualify for the TEFAP program may obtain USDA-sourced meats such as beef, chicken, pork, turkey and venison; fresh and frozen fruits and vegetables; fish, dairy, grains, and other proteins.
These commodities are offered in raw bulk or processed form at the request of receiving agencies.
How TEFAP works:
“Through TEFAP, the U.S. Department of Agriculture (USDA) purchases USDA Foods, including processing and packaging, and makes it available to State Distributing Agencies. The amount of food that each State receives out of the total amount of food that is provided is based on the number of unemployed persons and the number of people with incomes below the poverty level in the State. States provide the food to local agencies that they have selected, usually food banks, which in turn, distribute the food to local organizations such as soup kitchens and food pantries that directly serve the public.”
SOURCE: The Emergency Food Assistance Program (TEFAP) | Office of General Services (ny.gov)
Type and Quality of Food Available via a Food Pantry in the US
Food pantries provide food assistance recipients with USDA choices – including meat-based protein, fresh milk and eggs, some fresh and frozen fruits and vegetables, and fresh breads.
Some of the foods received will be picked and packed by food pantry volunteers according to USDA requirements. Food pantry clients will have the option of reading through a list of available USDA choices and selecting from the available categories.
Other foods, household and personal items which are donated to the food pantry, are arranged on a shelf for recipients to pick and choose in limited quantities.
In addition to USDA choices, food pantries may supply packaged food goods that meet federal nutrition requirements, including starches like pasta, rice and other grains; canned beans and vegetables; bagged dry beans and legumes; canned tuna; peanut butter; canned soup; canned and dried fruit; nuts; pasta sauce; broth, and other prepared foods such as mac and cheese or chili.
Access to certain types and quantities of food may depend on the time of year and what was donated. Certain foods may be in limited supply and other foods may be in surplus.
If there is overstock of a certain type of food, participants in the food assistance program may be offered increased quantities of that food.
For example, canned pumpkin donated at Thanksgiving time may still be in surplus in March of the following calendar year. A qualifying family may be offered 4 picks of canned pumpkin instead of two, as a result of the excess.
Participants of TEFAP who receive food from food pantries must make their selections from a rationed supply of food choices that meet nutritional requirements for families.
Recipients have the option to refuse any food or grocery product that they can't or won't use. Special needs, including allergies and medical conditions, can be factored in.
For a full list of USDA foods available for TEFAP (The Emergency Food Assistance Program), visit this link:
USDA Foods Available List for TEFAP | Food and Nutrition Service
How to Qualify for a Food Pantry
Are you eligible to participate in a food pantry program? The best and quickest way to find out is to research local food pantries in your area, select one and apply.
Generally, you will be approved for TEFAP (The Emergency Food Assistance Program) if your income is more than a certain percentage over the federal income poverty level. The exact percentage varies by U.S. state – and the eligibility requirements may change from year to year.
To give you an idea… as of 2023, in New York, you must be at or above 225% of the federal income poverty level in order to qualify for nutritional supplementation from a food pantry at no cost.
What else can qualify you for access to food and other goods provided by a food pantry?
Your participation in one or more of the following federal programs MAY deem you eligible for household consumption of food and goods from a food pantry:
Supplemental Nutrition Assistance Program (SNAP), Women, Infants, and Children (WIC), Temporary Assistance to Needy Families (TANF), Medicaid, or Supplemental Security Income (SSI).
However, keep in mind that each state sets its own criteria based on the number of residents at or below the poverty level.
Q: Is the SNAP federal food assistance program the same as getting food from a food pantry?
A: No. You may qualify for support from a food pantry if you have already been approved for the SNAP program. However, SNAP is food stamps, which is not the same thing.
A person may qualify for a food pantry based on their income and total number of household members, but they may not qualify for food stamps.
How to Apply for Food Assistance from a Food Pantry
Q: I'm ready to apply for food assistance from a food pantry in my US state. How do I apply?
A: To apply for a food pantry, you can either research local food pantries close to where you live, or contact your SDA (State Distributing Agency) via the following list: FNS Contacts | Food and Nutrition Service (usda.gov)
Food Pantry Application Process:
Step 1: Call or email a food pantry that's close to home.
Determine the food pantry that's closest to your home or work, that would make the most sense for you to travel to. If you're not sure, just start by calling one of them and ask.
Step 2: Set up an interview and initial screening.
The food pantry will conduct a brief interview to determine whether you qualify. During the interview, they'll ask you questions about your financial situation, annual income, any hardships you may be facing or recently faced, or reasons why you're seeking emergency food support for your household.
Step 3: Schedule and attend your first food pantry appointment.
At your food pantry appointment, a volunteer will assist you in selecting from your USDA picks (meat, milk, eggs, grain, produce).
They will also guide you to make selections from the pantry shelves of canned and packaged foods that meet USDA nutrition guidelines.
Once you complete your “food shopping” selections, food pantry volunteers will bag up all of your food and help you load it into your vehicle to take home.
What to prepare before your interview with a food pantry:
If your income and personal situation meet their requirements, you'll be asked to provide more information; including personal identification, proof of residence such as a utility bill with your name on it; proof of income such as pay stubs and your federal income tax return from the current and/or prior year; and birth certificates of your child or children.
Food Pantry Programs in the US: Common Questions
Do you have questions about food pantry support in your area of the US? How do food pantries work? Below, common questions about food pantry programs, answered.
Q: What is the income qualification for a food pantry?
A: The income requirement for a food pantry is based on a percentage over the federal poverty level, determined by your US state of residence. Number of household members also factor into approval for the program, and the amounts of each type of food you'll be provided with at each appointment.
You'll receive income requirements that determine eligibility for your US state's emergency food assistance program during your interview with your local food pantry.
Q: Once I am approved for emergency food assistance, can I access food from any food pantry?
A: No. You must use a specific food pantry in your area. This will be determined at your interview, based on your town of residence.
Q: How often can you visit a food pantry?
A: Your local food pantry will set an appointment schedule for you, which may be 2 appointments per month. Walk-ins are not permitted.
You will be expected to honor all food pantry appointments.
If you fail to show up for your food pantry appointment without calling or emailing to cancel or reschedule, you may be disqualified from the food assistance program.
Please direct specific questions that you may have about this and other concerns, to the individuals who manage your local food pantry.
What Types of Foods Can You Get from a Food Pantry?
The quality and variety of foods that you receive from a food pantry are based on USDA nutrition guidelines. Quantities may be determined by the TEFAP program according your household size.
An example: a family of two who is receiving emergency food assistance from a food pantry might be provided the following USDA choices every 2 weeks:
- 2 picks of meat protein, such as a whole chicken or pork roast. (The type of meat available will be based on what was purchased by the USDA or donated by local farmers, hunters or fishermen and women.)
- 1 milk (quart – fresh or shelf-milk)
- 1 dozen eggs
- 1 pick of cheese (examples: block of cheddar or a pack of American cheese-food slices)
- 2 frozen or canned vegetables – depending on what is accessible or available
- 1 toiletry such as paper towels or toilet paper
- 2 picks of baby diapers and adult incontinence products
- 2 personal items such as bar soap or shampoo/body wash
- 2 grains such as pasta or rice (1 box each)
- Available fresh produce (based on what was donated) – could be lettuce, potatoes, onions, apples, in-season fruits and vegetables in limited supply)
- Available bagged bread goods such as bagels, English muffins, or sliced bread, aspecific number of picks from the pantry shelves of boxed, bagged or canned foods, again depending on what was donated and is available.
Food pantry recipients may also be offered the option to make their own selections from grocery shelves containing packaged foods that have a shelf-life.
Foods that clients may find available for personal selection on food pantry shelves include:
- Canned soup, stew or chili
- Canned fruits and vegetables
- Jarred tomato sauce
- Canned and bagged beans, lentils and legumes
- Boxed or bagged grains such as pasta, rice, quinoa or gluten-free grains like soy noodles
- Boxed mac and cheese
- Peanut butter, tuna in cans and pouches
- Fruit juice
- Crackers, including graham crackers.
- Condiments such as ketchup, mayo and mustard or bottled sauces
- Baking staples such as flour, sugar, cake and brownie mixes, muffin mixes
- Toiletries may be available based on donations – such as dental floss, deodorant, lip balm, feminine hygiene products
The different types and amounts of foods and personal items available will depend on what types of donations your local food pantry has received. There is no guarantee of availability of these types of foods.
NOTE: Food pantries should increase their outreach and frequency of communication into communities in order to expand the quantity and quality of nutritionally sound foods available to their clients.
Summary:
- USDA choices are supplied directly from the federal emergency food access program that distributes raw food goods based on nutritional need. Volunteers pick and pack these for food pantry clients.
- Food pantry shelf selections may vary depending on what has been donated to the food bank by local agencies and individuals.
Other FAQ About Food Panties
Q: Do food pantries sometimes give expired foods?
A: Packaged foods may be accepted by a food pantry for up to a year after the expiration date. It is up to the recipient to be mindful of the date stamped on the can, jar, bag or box of food they pick from the shelf of available choices.
What kind of meats are available from a food pantry?
Farm-raised meat such as chicken, beef, turkey and pork obtained via a food pantry are sourced from food vendors via the USDA (US Department of Agriculture) food emergency assistance program (TEFAP)'s procurement process.
Venison, fish (such as lake trout) and turkey may be sourced from local hunters and fishermen who donate the meat or fish as a tax write-off.
Where does food pantry food come from?
Some foods, such as USDA meats and dairy products, are purchased from American agriculture sources using federal funds, and distributed through local food pantries.
Food pantry foods may be donated by or purchased from local farmers who supply eggs, milk, meat, grains and produce.
Other foods, such as canned, jarred, bagged and boxed foods, are donated to the food bank by local businesses, organizations and individuals.
The food bank then distributes these donated foods and other goods to the food pantries they serve.
An example: branded, canned food goods may be donated to a food bank by a local grocery chain. The grocery chain then receives a tax write-off for the portion of food donated.
Fresh produce is purchased by the USDA via their USDA Agricultural Marketing Service (AMS) which is responsible for procuring US-sourced produce supplied by US vendors through the AMS's Commodity Procurement Program.
The current TEFAP list of qualified bidders of fresh produce who sell food to the USDA via their Commodity Procurement Program can be found here: TEFAP Fresh Produce Qualified Bidders List (usda.gov)
Vendors who wish to participate as a commodity provider may apply via this form: The Emergency Food Assistance Program Fresh Produce Package | Agricultural Marketing Service (usda.gov)
How is food safety ensured by food banks and food pantries during handling, storage and distribution?
Specifications on what type and how to safely package, store and transport fresh produce according to USDA guidelines can be found here: TEFAP Specification (usda.gov)
A sample of the provided information reads:
“Boxes must contain, at a minimum, at least 4 different items, including: 1. 3-5 lbs. of vegetables; no more than 3 lbs. of root vegetables such as potatoes, yams, carrots, onions, etc. and, 2. 3-5 lbs. of fruit and, 3. At least 2 locally grown fruit or vegetable items, as available, and if none available, add additional fruit and vegetable items of vendors choice to meet a minimum weight range of 10- 12 lbs. Must continue to meet the requirement of no more than 3 lbs. of root vegetables.”
Stay tuned for part three of this series.
