*Note*
Starting next month, the newsletter will be a lot smaller. It will include the lessons, the Visiting Teaching message and any messages/reminders that I have been given. Also, a sister spotlight will be included at least once a quarter – more often if I receive more. There is a new segment in this issue - an interesting/amusing/inspirational story concerning sisters in our Relief Society. I will also include this as often as I receive stories. Any items that are to go in the newsletter need to be to me by the Saturday before the last Sunday in the month.
September Lessons
September 5 RS Presidency/Group Leadership
September 12 Gospel Principles # 16 Church in Former Times
September 19 The Church Today
September 26 Teaching for our Times General Conference Talk from April 2010 “Place No More for the Enemy of My Soul”
A Story about us
Here is an example of the story I was mentioning above. It was given to me by Sister Sandra Levinson.
Years ago, when I was in a presidency, I was in charge of getting a "preparedness fair" of sorts organized. I assigned out the different areas to others. Some were a bit hesitant and not quite sure what to do. I kept telling them I had confidence in their abilities and, in the end, they all came through with flying colors. Each person had a booth with lots of information and displays. You never know what you are capable of until you trust in the Spirit to guide you.
I would appreciate any other stories you would care to share. There are a lot of experiences that we have enjoyed together. It would be nice to read about them. I had an idea that might be fun. It would be to have a story about a particular sister – but leaving off her name (until the next issue). Another possibility would be to have a story about a particular event – leaving off when or where it took place. It might be fun to guess.
September Recipe
One scripture that I find both comforting and motivational is ECCLESIASTES 3:1 To every thing there is a season, and a time to every purpose under the heaven. Since the season of fall and the harvest are close, here are some recipes for vegetables and some canning tips. Since some people have a surplus of certain items, this might be a good time to share with those who have less. My visiting teacher, Ellen Clift, has always brought over grapes on her visits in the fall. We have appreciated this greatly.
Back to School
Another important part of this time of year is the starting of a new School Year. There’s an interesting commercial anxiously welcoming in the new School Year. Although they are selling a cereal, Frosted Mini Wheat, they are saying something useful. They even have a back to school resolution contest @ http://www.frostedminiwheats.com/sweepstakesEntry. They also have a link to “Mom’s Homeroom” @ http://momshomeroom.msn.com/. In it there are tips and a chat room to help moms help their kids in school. Even though their main agenda is to sell their cereal, they are giving some useful information. While making back to school a fun adventure, might sound like an impossible task, here are some other tips that might make this a little bit easier.
Health Tip
One of the things that back to school can bring is less sleep. According to WebMd, this can be problematic. While one of the problems is just getting back into the School Year routine, children have specific problems. There is an expression that goes, “If momma ain’t happy, nobody’s happy. Similarly, “If the kids don’t get enough sleep, ain’t nobody going to get enough sleep.” Here are a few tips from the Email newsletter “Real Simple” for getting enough sleep.
Visiting Teaching
There is an old medical maxim that if something isn’t documented, it isn’t done. Record keeping is not just important in the medical world. Since the church has been very serious in keeping records, we know that they are very important. We need to visit and we need to report. Everything is so busy and crazy now days – and things only seem to be getting busier and crazier. However, Heavenly Father blesses when we do what he asks. Sometimes we become discouraged and feel overwhelmed with our responsibilities. Sometimes we feel that if we don’t have long elaborate visits with our Sisters, it’s not good enough – so we might as well not bother (or we plan on doing it but just put it off until it doesn’t get done). In D&C 64:33 Wherefore, be not weary in well-doing, for ye are laying the foundation of a great work. And out of small things proceedeth that which is great.
S
Tuesday, August 31, 2010
Letter from Missionary Victor Taufu'i
Hey Springview Ward!
A couple weeks ago my companion and I were tracting down this street and about a week or so in that same area there was a bunch of SWAT team out there on the street. So I guess what happens is that some guy robbed a store and the police was looking for him on Foxcreek (the street where SWAT was on) because he somehow shot a cop and got away! But that’s California for you, more importantly that’s Stockton, California, the 2nd more dangerous City in California. NO lie! It’s not too bad in my part of the city but it’s all good because the Lord is on our side, But just to let you guys now the street that we were on was pretty crazy. Anyways we start knocking the whole street, door after door slammed in our face, and we get to this one house. Half of its boarded up but we walk up and see if anyone is living there….so we knock on the door and get NOTHING, nothing that day, so couple day later some other missionaries tell us to back to that one house. So we ride up to this house and we think that these people aren’t solid. So we ride up and the husband, Chris was about to take off on his bike to the store, but he said that since we were messengers of God he’ll take the time to listen. So we go in and talk with the family and teach them a little. The spirit was there and she was balling telling us that Goes love her and their family like 5 or 6 kids that run around church, but these kids are special….there more reverent that the other primary kids. Ha-ha really cool family. But its crazy how just a couple of days ago how no one lived there and then all of the sudden bam a family that is elect and want to learn more, you don’t get that a lot here in California, more specifically STOCTON. But ya, we’re working with them now. It’s cool how you get the love the people here and they just feel like family. The second time we saw them the mother said I love you guys cause there is a spiritual difference in our live. So work is
1. God Prepares
2. The Spirit Teaches
3. Simply we challenge them to come through the waters of Baptism
I just want to thank the Springview Ward for the support you guys have for the Lord’s word and I know he works in mysterious ways and I now that this church is the ONLY true church here on earth and that Joseph Smith saw God and Jesus appear to him. And I know Jesus restored his church through the prophet Joseph Smith and that church is true, and the Book of Mormon is also Thy word, and Jesus Christ is our Savior and Redeemer and there is no other way that can return to live the Heavenly Father, Jesus Christ and our families here on earth and that Jesus is the only way to salvation, and we all need to Endure To The End. Love you Springview Ward…you guys are in my prayers.
A couple weeks ago my companion and I were tracting down this street and about a week or so in that same area there was a bunch of SWAT team out there on the street. So I guess what happens is that some guy robbed a store and the police was looking for him on Foxcreek (the street where SWAT was on) because he somehow shot a cop and got away! But that’s California for you, more importantly that’s Stockton, California, the 2nd more dangerous City in California. NO lie! It’s not too bad in my part of the city but it’s all good because the Lord is on our side, But just to let you guys now the street that we were on was pretty crazy. Anyways we start knocking the whole street, door after door slammed in our face, and we get to this one house. Half of its boarded up but we walk up and see if anyone is living there….so we knock on the door and get NOTHING, nothing that day, so couple day later some other missionaries tell us to back to that one house. So we ride up to this house and we think that these people aren’t solid. So we ride up and the husband, Chris was about to take off on his bike to the store, but he said that since we were messengers of God he’ll take the time to listen. So we go in and talk with the family and teach them a little. The spirit was there and she was balling telling us that Goes love her and their family like 5 or 6 kids that run around church, but these kids are special….there more reverent that the other primary kids. Ha-ha really cool family. But its crazy how just a couple of days ago how no one lived there and then all of the sudden bam a family that is elect and want to learn more, you don’t get that a lot here in California, more specifically STOCTON. But ya, we’re working with them now. It’s cool how you get the love the people here and they just feel like family. The second time we saw them the mother said I love you guys cause there is a spiritual difference in our live. So work is
1. God Prepares
2. The Spirit Teaches
3. Simply we challenge them to come through the waters of Baptism
I just want to thank the Springview Ward for the support you guys have for the Lord’s word and I know he works in mysterious ways and I now that this church is the ONLY true church here on earth and that Joseph Smith saw God and Jesus appear to him. And I know Jesus restored his church through the prophet Joseph Smith and that church is true, and the Book of Mormon is also Thy word, and Jesus Christ is our Savior and Redeemer and there is no other way that can return to live the Heavenly Father, Jesus Christ and our families here on earth and that Jesus is the only way to salvation, and we all need to Endure To The End. Love you Springview Ward…you guys are in my prayers.
Letter from Missionary - Sister Denise Taufu'i
Everything is going well! OK so the work is going good! This past week has been a pretty good week! Since my comp just barely got a bike from the mission and I found mine not too long ago, we have just started using our bikes! There was a challenge out here in the THSM (Texas Houston South Mission). That our Mission president said if we were Exact Obedient and if we Rode bikes for the whole transfer and ONLY using the car for meetings and church then we will see so many blessings for those we teach!! This was a challenge that was from before I even got out here! But I wanted to try it! I wanted to see!! So we are doing it! Just this past week we’ve been riding bies and it’s been hard especially cuz it’s like in the 3 digits of how hot it is out here. But I know the Lords blessed us in so many ways. We almost doubled all our numbers just from going this bike challenge. We have had 8 new investigators. WE have 12 who have a baptismal date and just so many more miracles and blessings I’ve seen being out here! I love it! My weeks have been so much better and more effective!! But I know that being exact obedient really does bring those closer…but my favorite scripture as of now is D&C chapter four. Especially the one that says, the field is white and already to harvest!! It’s so true because ppl are just waiting for us to come teach them. People are looking for the gospel of Jesus Christ! I am just so very grateful for this gospel and the knowledge I now of it! I am so very grateful for our Savior Jesus Christ who atoned for our sins. I now that he lives and he is the way and only way where we can be truly happy and feel at peace! I know when we put all our trust in the lord an dhaving faith in Jesus Christ he makes it possible for us to do the things we do. He makes everything around us so much more easier! I now that this is the only true gospel of Jesus Christ because of the many miracles and blessings I’ve seen in others lives and in my own! It’s a blessing to know God loves us so very much! And that we are his children! I am so bery grateful and I know that FAMILIES CAN BE TOGETHER! I love you guys and I wish you the best in all your doings. Remember being obedient opens the doors to many blessings!
Sunday, August 29, 2010
Cooking Vegetables
Guide to Cooking 20 Vegetables By Carolyn Malcoun
Carolyn Malcoun combines her love of food and writing in her position as associate food editor at EatingWell. Carolyn has a culinary arts degree from New England Culinary Institute and a degree in journalism from University of Wisconsin—Madison. Carolyn enjoys cooking, gardening, hiking and running in her free time.
How to shop for, prepare and cook healthy vegetables.
If you want more fiber, nutrients and antioxidants in your diet—eat more vegetables! We know it’s tough to expand your vegetable vocabulary when you don’t know how to cook unfamiliar varieties, so we’ve compiled this cooking guide for 20 of our favorite vegetables. Click on a vegetable below to find grocery shopping tips, quick and easy preparation techniques and cooking methods to bring out the flavor of each vegetable. Start with 1 pound untrimmed raw vegetables.
I’m a vegetable lover. I eat vegetables at least three times a day: sautéed chard stirred into scrambled eggs for breakfast, a big garden-fresh salad for lunch and grilled corn and steamed potatoes as side dishes with dinners in the summer. I don’t have much trouble eating enough vegetables, but I know I’m the exception, not the rule.
One in 4 Americans don’t eat the 5 to 13 servings of vegetables and fruit (the number of servings depends on your calorie intake) that you’re supposed to eat every day for optimal health.
Are you one of those that need a nudge to eat more vegetables? Here are 3 reasons to fit more in:
• Lose weight: Fruits and vegetables are rich in fiber and recent research shows that consuming more fiber can help you lose weight.
• Reduce your risk of heart disease: You could cut your risk for heart disease by almost 25 percent, suggests one study, simply by adding 3 servings of vegetables (or fruit) to your daily diet.
• Fight cancer and Alzheimer’s disease: Eating vegetables (and fruit) in a variety of colors provides you with a variety of phytochemicals, some of which act as antioxidants that may help prevent heart disease, cancer and Alzheimer’s disease.
• Probably the excuse I most often hear people give when they say they don’t like vegetables is that they don’t like how vegetables taste. I think it’s partially because those vegetables were overcooked (and mushy—ew) or not prepared in the tastiest of ways.
Artichokes
Look for: Tight, small heads without browning or bruising.
Prep: Snip off tough outer leaves; cut off top quarter and trim off woody stem.
Grill: Halve artichokes, scoop out the choke if necessary, then toss with 1 tablespoon extra-virgin olive oil and 1/2 teaspoon kosher salt. Preheat grill. Place the artichokes over direct, medium-high heat and cook, turning once or twice, until tender, about 8 minutes.
Asparagus
Look for: Sturdy spears with tight heads; the cut ends should not look dry or woody. Fresh asparagus should snap when bent.
Prep: Trim off stem ends; shave down any woody bits with a vegetable peeler.
Roast: Preheat oven to 500°F. Spread asparagus on a baking sheet or in a pan large enough to hold it in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until wilted and browned, about 10 minutes.
Beets
Look for: Small beets with firm, dark ruby or bright orange skins.
Prep: Peel.
Sauté: Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Grate beets into the pan using the large-hole side of a box grater. Add 1 minced garlic clove. Cook, stirring constantly, for 1 minute. Add 1/3 cup water and bring to a simmer. Cover, reduce heat to low and cook until tender, about 8 minutes.
Broccoli
Look for: Sturdy, dark-green spears with tight buds, no yellowing and a high floret-to-stem ratio.
Prep: Cut off florets; cut stalks in half lengthwise and then into 1-inch-thick half-moons.
Roast: Preheat oven to 500°F. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and browned in places, about 10 minutes.
Brussels Sprouts
Look for: Tight, firm, small deep-green heads without yellowed leaves or insect holes. The sprouts should preferably still be on the stalk.
Prep: Peel off outer leaves; trim stem.
Braise: Place sprouts and 1 cup dry white wine in a large skillet over medium-high heat. Cover and braise until tender, about 7 minutes. Remove sprouts with a slotted spoon; increase heat to high, add 1 teaspoon butter and reduce liquid to a glaze. Pour over sprouts.
Carrots
Look for: Orange, firm spears without any gray, white or dried residue on the skin. The greens should preferably still be attached.
Prep: Peel; cut off greens.
Microwave: Cut carrots into 1/8-inch-thick rounds. Place in a large glass baking dish or pie pan. Add 1/4 cup broth (or white wine). Cover tightly and microwave on High until tender, about 3 minutes.
Cauliflower
Look for: Tight white or purple heads without brown or yellow spots; the green leaves at the stem should still be attached firmly to the head, not limp or withered.
Prep: Cut into 1-inch-wide florets; discard core and thick stems.
Steam: Place florets in a steamer basket over 2 inches of boiling water in a large pot set over high heat. Cover and steam for 5 minutes.
Corn
Look for: Pale to dark green husks with moist silks; each ear should feel heavy, the cob filling the husk well.
Sauté: Remove kernels from cobs. Melt 2 teaspoons butter in a large skillet over medium heat. Add corn kernels; cook, stirring constantly, until tender, about 3 minutes. Stir in 1/2 teaspoon white-wine vinegar before serving.
Eggplant
Look for: Smooth, glossy skins without wrinkles or spongy spots; each eggplant should feel heavy for its size.
Prep: Slice into 1/2-inch-thick rounds (peeling is optional).
Grill: Preheat grill. Brush eggplant slices lightly with extra-virgin olive oil. Place over medium-high heat and grill, turning once, until browned, about 8 minutes.
Fennel
Look for: Small, white, unbruised bulbs with brilliant green stalks and feathery fronds.
Prep: Cut off the stalks and fronds where they meet the bulb, remove any damaged outer layers, cut 1/4 inch off the bottom and remove the core.
Braise: Slice bulb into 1-inch pieces. Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Add fennel and 2 teaspoons dried rosemary, crushed. Cook 1 minute, stirring constantly. Add 1/2 cup dry white wine (or dry vermouth). Cover, reduce heat and cook until tender, about 15 minutes.
Green Beans
Look for: Small, thin, firm beans.
Prep: Snip off stem ends.
Steam: Place beans in a steamer basket over 1 inch of boiling water in a large pot set over high heat. Cover and steam for 5 minutesPrev Next
Leeks
Look for: Long, thin stalks that do not bend and are not bruised; the outer layers should not be wrinkly or dried out.
Prep: Trim off the thick green leaves, leaving only the pale green and white parts; pull off damaged outer layers, leaving the root end intact. Split in half lengthwise. Under cold running water, fan out inner layers to rinse out grit and sand.
Sauté: Thinly slice leeks into half-moons. Heat 1 tablespoon butter in a large skillet over medium heat. Add leeks; cook, stirring often, until softened and very aromatic, about 5 minutes.
Peas
Look for: If fresh, look for firm, vibrant green pods without blotches and with the stem end still attached.
Prep: If fresh, zip open the hull, using the stem end as a tab. If frozen, do not defrost before using.
Microwave: Place peas in a glass baking dish or microwave-safe bowl; add 2 tablespoons broth (or unsweetened apple juice). Cover tightly and microwave on High for 2 minutes.
Potatoes, red-skinned or yellow-fleshed
Look for: Small potatoes with firm skins that are not loose, papery or bruised.
Prep: Scrub off any dirt (peeling is optional; the skin is fiber-rich and the nutrients are clustered about 1/2 inch below the skin).
Sauté: Peel potatoes (if desired), then shred using the large-hole side of a box grater. Heat 1 tablespoon canola oil in a large skillet over medium heat. Add potatoes; reduce heat. Cook, pressing down with the back of a wooden spoon, for 6 minutes. Flip the cake over and continue cooking until browned, about 5 minutes more.
Spinach & Chard
Look for: Supple, deeply colored leaves without mushy spots.
Prep: Rinse thoroughly to remove sand; remove thick stems and shred leaves into 2-inch chunks. Rinse leaves again but do not dry.
Braise: Heat 2 teaspoons walnut oil (or canola oil) in a large skillet over medium heat. Add spinach or chard and toss until wilted. Add 1/2 cup dry white wine or dry vermouth. Cover, reduce heat and cook until wilted, about 5 minutes. Uncover and cook until liquid is reduced to a glaze. Sprinkle 2 teaspoons balsamic vinegar (or rice vinegar) over the greens.
Squash, Acorn
Look for: Green, orange or white varietals with firm, smooth skins and no spongy spots.
Prep: Cut in quarters and scoop out the seeds.
Microwave: Place squash in a large glass baking dish; add 1/2 cup water. Cover and microwave on High for 15 minutes; let stand, covered, for 10 minutes.
Squash, Delicata
Look for: Small, firm squash with bright yellow or orange skins that have green veins branching like lightning through them.
Prep: Cut squash in half lengthwise, scoop out the seeds and slice into thin half-moons (peeling is optional).
Sauté: Melt 2 teaspoons butter in a large skillet over medium heat. Add squash slices; cook, stirring frequently, until tender, about 10 minutes. Stir in a pinch of grated nutmeg before serving.
Squash, Summer & Zucchini
Look for: No breaks, gashes or soft spots; smaller squash (under 8 inches) are sweeter and have fewer seeds; do not peel, but scrub off any dirt.
Prep: Cut off stem ends.
Grill: Cut squash lengthwise into 1/4-inch strips. Preheat grill; brush strips lightly with 1 tablespoon extra-virgin olive oil. Place over direct, medium heat; grill, turning once, until marked and lightly browned, 3 to 4 minutes.
Sweet Potatoes
Look for: Papery skins with tapered ends.
Roast: Preheat oven to 500°F. Halve sweet potatoes, then slice into 1/2-inch wedges. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until browned and tender, 20 to 25 minutes.
Turnips
Look for: Smaller turnips with firm, white skins; they should feel heavy. The greens should preferably still be attached.
Prep: Cut off the root end and the greens; peel, then cut into thin slices.
Sauté: Cut turnip slices into matchsticks. Heat 1 teaspoon each butter and extra-virgin olive oil in a large skillet over medium heat; add slices and cook, stirring frequently, until tender, about 12 minutes.
Carolyn Malcoun combines her love of food and writing in her position as associate food editor at EatingWell. Carolyn has a culinary arts degree from New England Culinary Institute and a degree in journalism from University of Wisconsin—Madison. Carolyn enjoys cooking, gardening, hiking and running in her free time.
How to shop for, prepare and cook healthy vegetables.
If you want more fiber, nutrients and antioxidants in your diet—eat more vegetables! We know it’s tough to expand your vegetable vocabulary when you don’t know how to cook unfamiliar varieties, so we’ve compiled this cooking guide for 20 of our favorite vegetables. Click on a vegetable below to find grocery shopping tips, quick and easy preparation techniques and cooking methods to bring out the flavor of each vegetable. Start with 1 pound untrimmed raw vegetables.
I’m a vegetable lover. I eat vegetables at least three times a day: sautéed chard stirred into scrambled eggs for breakfast, a big garden-fresh salad for lunch and grilled corn and steamed potatoes as side dishes with dinners in the summer. I don’t have much trouble eating enough vegetables, but I know I’m the exception, not the rule.
One in 4 Americans don’t eat the 5 to 13 servings of vegetables and fruit (the number of servings depends on your calorie intake) that you’re supposed to eat every day for optimal health.
Are you one of those that need a nudge to eat more vegetables? Here are 3 reasons to fit more in:
• Lose weight: Fruits and vegetables are rich in fiber and recent research shows that consuming more fiber can help you lose weight.
• Reduce your risk of heart disease: You could cut your risk for heart disease by almost 25 percent, suggests one study, simply by adding 3 servings of vegetables (or fruit) to your daily diet.
• Fight cancer and Alzheimer’s disease: Eating vegetables (and fruit) in a variety of colors provides you with a variety of phytochemicals, some of which act as antioxidants that may help prevent heart disease, cancer and Alzheimer’s disease.
• Probably the excuse I most often hear people give when they say they don’t like vegetables is that they don’t like how vegetables taste. I think it’s partially because those vegetables were overcooked (and mushy—ew) or not prepared in the tastiest of ways.
Artichokes
Look for: Tight, small heads without browning or bruising.
Prep: Snip off tough outer leaves; cut off top quarter and trim off woody stem.
Grill: Halve artichokes, scoop out the choke if necessary, then toss with 1 tablespoon extra-virgin olive oil and 1/2 teaspoon kosher salt. Preheat grill. Place the artichokes over direct, medium-high heat and cook, turning once or twice, until tender, about 8 minutes.
Asparagus
Look for: Sturdy spears with tight heads; the cut ends should not look dry or woody. Fresh asparagus should snap when bent.
Prep: Trim off stem ends; shave down any woody bits with a vegetable peeler.
Roast: Preheat oven to 500°F. Spread asparagus on a baking sheet or in a pan large enough to hold it in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until wilted and browned, about 10 minutes.
Beets
Look for: Small beets with firm, dark ruby or bright orange skins.
Prep: Peel.
Sauté: Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Grate beets into the pan using the large-hole side of a box grater. Add 1 minced garlic clove. Cook, stirring constantly, for 1 minute. Add 1/3 cup water and bring to a simmer. Cover, reduce heat to low and cook until tender, about 8 minutes.
Broccoli
Look for: Sturdy, dark-green spears with tight buds, no yellowing and a high floret-to-stem ratio.
Prep: Cut off florets; cut stalks in half lengthwise and then into 1-inch-thick half-moons.
Roast: Preheat oven to 500°F. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and browned in places, about 10 minutes.
Brussels Sprouts
Look for: Tight, firm, small deep-green heads without yellowed leaves or insect holes. The sprouts should preferably still be on the stalk.
Prep: Peel off outer leaves; trim stem.
Braise: Place sprouts and 1 cup dry white wine in a large skillet over medium-high heat. Cover and braise until tender, about 7 minutes. Remove sprouts with a slotted spoon; increase heat to high, add 1 teaspoon butter and reduce liquid to a glaze. Pour over sprouts.
Carrots
Look for: Orange, firm spears without any gray, white or dried residue on the skin. The greens should preferably still be attached.
Prep: Peel; cut off greens.
Microwave: Cut carrots into 1/8-inch-thick rounds. Place in a large glass baking dish or pie pan. Add 1/4 cup broth (or white wine). Cover tightly and microwave on High until tender, about 3 minutes.
Cauliflower
Look for: Tight white or purple heads without brown or yellow spots; the green leaves at the stem should still be attached firmly to the head, not limp or withered.
Prep: Cut into 1-inch-wide florets; discard core and thick stems.
Steam: Place florets in a steamer basket over 2 inches of boiling water in a large pot set over high heat. Cover and steam for 5 minutes.
Corn
Look for: Pale to dark green husks with moist silks; each ear should feel heavy, the cob filling the husk well.
Sauté: Remove kernels from cobs. Melt 2 teaspoons butter in a large skillet over medium heat. Add corn kernels; cook, stirring constantly, until tender, about 3 minutes. Stir in 1/2 teaspoon white-wine vinegar before serving.
Eggplant
Look for: Smooth, glossy skins without wrinkles or spongy spots; each eggplant should feel heavy for its size.
Prep: Slice into 1/2-inch-thick rounds (peeling is optional).
Grill: Preheat grill. Brush eggplant slices lightly with extra-virgin olive oil. Place over medium-high heat and grill, turning once, until browned, about 8 minutes.
Fennel
Look for: Small, white, unbruised bulbs with brilliant green stalks and feathery fronds.
Prep: Cut off the stalks and fronds where they meet the bulb, remove any damaged outer layers, cut 1/4 inch off the bottom and remove the core.
Braise: Slice bulb into 1-inch pieces. Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Add fennel and 2 teaspoons dried rosemary, crushed. Cook 1 minute, stirring constantly. Add 1/2 cup dry white wine (or dry vermouth). Cover, reduce heat and cook until tender, about 15 minutes.
Green Beans
Look for: Small, thin, firm beans.
Prep: Snip off stem ends.
Steam: Place beans in a steamer basket over 1 inch of boiling water in a large pot set over high heat. Cover and steam for 5 minutesPrev Next
Leeks
Look for: Long, thin stalks that do not bend and are not bruised; the outer layers should not be wrinkly or dried out.
Prep: Trim off the thick green leaves, leaving only the pale green and white parts; pull off damaged outer layers, leaving the root end intact. Split in half lengthwise. Under cold running water, fan out inner layers to rinse out grit and sand.
Sauté: Thinly slice leeks into half-moons. Heat 1 tablespoon butter in a large skillet over medium heat. Add leeks; cook, stirring often, until softened and very aromatic, about 5 minutes.
Peas
Look for: If fresh, look for firm, vibrant green pods without blotches and with the stem end still attached.
Prep: If fresh, zip open the hull, using the stem end as a tab. If frozen, do not defrost before using.
Microwave: Place peas in a glass baking dish or microwave-safe bowl; add 2 tablespoons broth (or unsweetened apple juice). Cover tightly and microwave on High for 2 minutes.
Potatoes, red-skinned or yellow-fleshed
Look for: Small potatoes with firm skins that are not loose, papery or bruised.
Prep: Scrub off any dirt (peeling is optional; the skin is fiber-rich and the nutrients are clustered about 1/2 inch below the skin).
Sauté: Peel potatoes (if desired), then shred using the large-hole side of a box grater. Heat 1 tablespoon canola oil in a large skillet over medium heat. Add potatoes; reduce heat. Cook, pressing down with the back of a wooden spoon, for 6 minutes. Flip the cake over and continue cooking until browned, about 5 minutes more.
Spinach & Chard
Look for: Supple, deeply colored leaves without mushy spots.
Prep: Rinse thoroughly to remove sand; remove thick stems and shred leaves into 2-inch chunks. Rinse leaves again but do not dry.
Braise: Heat 2 teaspoons walnut oil (or canola oil) in a large skillet over medium heat. Add spinach or chard and toss until wilted. Add 1/2 cup dry white wine or dry vermouth. Cover, reduce heat and cook until wilted, about 5 minutes. Uncover and cook until liquid is reduced to a glaze. Sprinkle 2 teaspoons balsamic vinegar (or rice vinegar) over the greens.
Squash, Acorn
Look for: Green, orange or white varietals with firm, smooth skins and no spongy spots.
Prep: Cut in quarters and scoop out the seeds.
Microwave: Place squash in a large glass baking dish; add 1/2 cup water. Cover and microwave on High for 15 minutes; let stand, covered, for 10 minutes.
Squash, Delicata
Look for: Small, firm squash with bright yellow or orange skins that have green veins branching like lightning through them.
Prep: Cut squash in half lengthwise, scoop out the seeds and slice into thin half-moons (peeling is optional).
Sauté: Melt 2 teaspoons butter in a large skillet over medium heat. Add squash slices; cook, stirring frequently, until tender, about 10 minutes. Stir in a pinch of grated nutmeg before serving.
Squash, Summer & Zucchini
Look for: No breaks, gashes or soft spots; smaller squash (under 8 inches) are sweeter and have fewer seeds; do not peel, but scrub off any dirt.
Prep: Cut off stem ends.
Grill: Cut squash lengthwise into 1/4-inch strips. Preheat grill; brush strips lightly with 1 tablespoon extra-virgin olive oil. Place over direct, medium heat; grill, turning once, until marked and lightly browned, 3 to 4 minutes.
Sweet Potatoes
Look for: Papery skins with tapered ends.
Roast: Preheat oven to 500°F. Halve sweet potatoes, then slice into 1/2-inch wedges. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until browned and tender, 20 to 25 minutes.
Turnips
Look for: Smaller turnips with firm, white skins; they should feel heavy. The greens should preferably still be attached.
Prep: Cut off the root end and the greens; peel, then cut into thin slices.
Sauté: Cut turnip slices into matchsticks. Heat 1 teaspoon each butter and extra-virgin olive oil in a large skillet over medium heat; add slices and cook, stirring frequently, until tender, about 12 minutes.
Canning and Freezing - Enjoying your Harvest Year Around
Canning and Preserving Enjoy your harvest year-round by canning and preserving your summer bounty.
http://allrecipes.com//HowTo/canning-and-preserving/Detail.aspx
Fresh Flavors
Choose the freshest fruits and vegetables available, preferably picked that day. Going to U-pick farms, farmers' markets, or using fruits and vegetables from your own garden are great ways to ensure freshness. Avoid overripe or under-ripe fruits, which can affect the acidity and stability of the final product. Cucumbers, especially, need to be at their peak of freshness to make great pickle.
Pectin
Pectin--an essential gelling agent--is found naturally in many fruits, such as apples, plums, and oranges. Most recipes call for added pectin, in either liquid or powdered form; there are also special pectins available for making low-sugar preserves. Jams and jellies made without pectin must be cooked longer, depending upon the amount of natural pectin in the fruit.
When making jams and jellies, make sure to use the proper ratio of sugar, acid, and pectin to achieve the right texture and flavor.
Sweet and Sour
In preserving, acid provides flavor, texture, and helps prevent bacterial growth. Acid is also an important part of the fermentation process in pickle making.
In fruit preserves, lemon juice is typically used as the acid, while vinegar is more common in vegetable preserves.
Preserves made with low-acid foods must be processed in a pressure canner to prevent any bacteria from growing (see Pressure Canning below).
Jars and Lids
To sterilize your jars, simmer them in a water bath for at least five minutes before using. Jars should stay hot until filled. You may reuse jars and rings from previous years as long as they are in good condition, but newlids must be used each time to ensure a good seal.
Inspect the rims of jars for any chips, as these will compromise your seal. Soak the lids in hot water for at least ten minutes to soften the rubber edge. This will help the lids grip the tops of the jars when you screw on the rings. Small jars are preferable, as large jars (over one quart) take longer to process--and since it takes longer for the heat to reach the center of the preserves, the outer layer can become overcooked.
Filling Jars
Fill jars nearly to the top. The amount of "headspace" you need depends upon the recipe, so be sure to follow directions. For jams and jellies, it is usually 1/4-inch; fruit preserves and tomatoes need half an inch of headspace, and any low-acid foods that will be processed in a pressure canner will need one inch or more to account for expansion of the contents during processing.
• Run a thin spatula around the insides of the jars after they have been filled to remove air bubbles, and wipe the rims of the jars with a damp paper towel--any food residue on the rims could prevent a proper seal.
• Place the warm lids onto the rims and screw the rings into place firmly, but not as tightly as you can. The rubber seal on the lid will be soft from the warm water, so you don't want to crush it out of place. Rings can be tightened further once the jars have cooled.
Processing
Processing is the final step in the canning process. It seals your jars and sterilizes the contents. Most fruits and some vegetables can be processed in a hot water bath (low-acid foods should be pressure-canned).
• The water should cover the lids of the jars by one inch, and should be kept at a low simmer or just below the boiling point.
• Processing times vary based on acid levels and even your altitude.
• After processing, as the jars cool, the lids will become sunken in the center and you may hear a little "ping."
• If you can press down on the center of the lid and make it move, the jar is not properly sealed: refrigerate and consume within two weeks. You can also check the lid and jar rim for imperfections, reseal, and process again within 24 hours.
Pressure Canning
Foods with low acid levels, such as pumpkin, meats, and some vegetables, must be processed in a pressure canner. This method raises the temperature of the water bath and speeds up the process without damaging the food. Pressure canners are notthe same as pressure cookers, so don't be tempted to use one! For more processing information, contact your agricultural extension office.
Storing
Store your jars away from direct sunlight in a cool, dry place. Food should be consumed within one year, although many items will not spoil for longer periods. If you see mold, discoloration or smell something off, discard the contents immediately--but don't just trust your nose. Some bacteria can produce toxins that are undetectable by sight or smell, so if a jar's seal has been compromised, throw it away.
Safety
The science of preserving has come a long way. Many older canning methods--such as sealing jars with paraffin wax--have been determined unsafe.
Fortunately, every state has an agricultural extension office dedicated to the latest in food preservation and other home safety issues. West Virginia even provides community kitchens, so gardeners can do their canning while working with experts to ensure success!
Does the whole process of canning seem intimidating? Get your feet wet by starting with Freezer Jam or Refrigerator Pickles.
How to Freeze 16 Fruits and Vegetables Guidelines for Prepping, Blanching & Freezing Produce
This summer, head out to a pick-your-own farm to stock up on fresh berries or put up your bumper crop of broccoli, peas or peppers. On the following pages we’ll show you how to preserve fruits and vegetables when they are at their nutritional peak, so you can use them throughout the year.
Guidelines for Prepping, Blanching & Freezing Produce
Step 1
Prepare produce. (Details on how to prepare 16 fruits and vegetables to freeze to follow.)
Step 2
Most vegetables should be blanched (briefly cooked in boiling water) before freezing. Fruit does not need to be blanched. (Suggested blanching time for 16 fruits and vegetables to follow.)
To blanch: Bring 1 gallon of water per pound of prepped vegetables (about 2 cups) to a boil in a large pot. Add the vegetables, cover, return to a boil and cook. (Suggested blanching time for 16 fruits and vegetables to follow.)
Transfer the vegetables to a large bowl of ice water. Drain well; pat dry.
Step 3
Spread fruit or vegetables in a single layer on a large baking sheet and freeze until solid.
Step 4
Pack the frozen vegetables or fruit in quart- or gallon-size freezer bags.
Step 5.
Or pack fruits and vegetables in bags that are made to use with a vacuum sealer and seal them airtight before storing in the freezer.
When frozen foods come in contact with air, off flavors can develop. Vacuum sealers, which remove all the air from a package, help keep flavors fresh. Hand-held models, such as the FoodSaver Freshsaver ($29.99, foodsaver.com) and the Reynolds Handi-Vac ($12.79, amazon.com and housewares stores), are economical, light and easy to store. They come with reusable plastic bags with zip-close tops and a vent where the sealer attaches to suck the air from the bag. Larger models, such as the FoodSaver V3840 Vacuum Sealer ($173.40, foodsaver.com), are bulkier to store, but they’re more durable so they’re great if you plan to freeze food regularly. Their heavy-duty plastic bags can be cut and sealed to create any size bag.
Step 6.
To reheat frozen vegetables for a quick side dish:
Microwave: Place in a microwave-safe dish, add 2 tablespoons water and cover. Get reheating times for 16 fruits and vegetables to follow.
Steam: Place in a steamer basket in a large saucepan over 1 inch of boiling water. Get reheating times for 16 fruits and vegetables to follow.
Asparagus
Prep: Trim woody ends. Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Bell Peppers
Prep: Remove seeds; cut into 1/2-inch pieces. Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Broccoli & Cauliflower
Prep: Cut into 1- to 1 1/2-inch florets. Blanching Time: 3 min
Reheat Frozen Vegetables (Microwave): 2-4 min Reheat Frozen Vegetables (Steaming): 2-4 min
Brussels Sprouts
Prep: Remove outer leaves, trim stems. Halve small sprouts or quarter larger.
Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 2-4 min Reheat Frozen Vegetables (Steaming): 4-6 min
Carrots
Prep: Peel and cut into 1/4-inch slices or cubes. Blanching Time: 2 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Corn
Prep: Husk corn and remove kernels. Blanching Time: 2 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Dark Leafy Greens: Chard, Kale & Spinach
Prep: Remove woody stems & ribs; chop if desired Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Green Beans
Prep: Trim stem ends. Blanching Time: 3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Peas: Shelling Peas, Snap Peas & Snow Peas
Prep: Remove any fibrous stems; remove shelling peas from the pod.
Blanching Time: 1-2 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Zucchini & Summer Squash
Prep: Cut into 1/2-inch slices. Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Tomatoes
Prep: Remove the core. Blanching Time: N/A Reheat Frozen Vegetables (Microwave): N/A
Blackberries, Blueberries & Raspberries
Prep: Wash and pat dry. Blanching Time: N/A Reheat Frozen Fruit: N/A
Cherries
Prep: Remove stems/pits, if desired Blanching Time: N/A Reheat Frozen Fruit: N/A
Nectarines, Peaches & Plums
Prep: Remove pit; cut into sixths. Blanching Time: N/A Reheat Frozen Fruit: N/A
Rhubarb
Prep: Trim woody ends; cut into 1-inch pieces. Blanching & Reheating Time: N/A
Strawberries
Prep: Remove the stem and hull. Cut large ones in half. Blanching & Reheating Time: N/A
http://allrecipes.com//HowTo/canning-and-preserving/Detail.aspx
Fresh Flavors
Choose the freshest fruits and vegetables available, preferably picked that day. Going to U-pick farms, farmers' markets, or using fruits and vegetables from your own garden are great ways to ensure freshness. Avoid overripe or under-ripe fruits, which can affect the acidity and stability of the final product. Cucumbers, especially, need to be at their peak of freshness to make great pickle.
Pectin
Pectin--an essential gelling agent--is found naturally in many fruits, such as apples, plums, and oranges. Most recipes call for added pectin, in either liquid or powdered form; there are also special pectins available for making low-sugar preserves. Jams and jellies made without pectin must be cooked longer, depending upon the amount of natural pectin in the fruit.
When making jams and jellies, make sure to use the proper ratio of sugar, acid, and pectin to achieve the right texture and flavor.
Sweet and Sour
In preserving, acid provides flavor, texture, and helps prevent bacterial growth. Acid is also an important part of the fermentation process in pickle making.
In fruit preserves, lemon juice is typically used as the acid, while vinegar is more common in vegetable preserves.
Preserves made with low-acid foods must be processed in a pressure canner to prevent any bacteria from growing (see Pressure Canning below).
Jars and Lids
To sterilize your jars, simmer them in a water bath for at least five minutes before using. Jars should stay hot until filled. You may reuse jars and rings from previous years as long as they are in good condition, but newlids must be used each time to ensure a good seal.
Inspect the rims of jars for any chips, as these will compromise your seal. Soak the lids in hot water for at least ten minutes to soften the rubber edge. This will help the lids grip the tops of the jars when you screw on the rings. Small jars are preferable, as large jars (over one quart) take longer to process--and since it takes longer for the heat to reach the center of the preserves, the outer layer can become overcooked.
Filling Jars
Fill jars nearly to the top. The amount of "headspace" you need depends upon the recipe, so be sure to follow directions. For jams and jellies, it is usually 1/4-inch; fruit preserves and tomatoes need half an inch of headspace, and any low-acid foods that will be processed in a pressure canner will need one inch or more to account for expansion of the contents during processing.
• Run a thin spatula around the insides of the jars after they have been filled to remove air bubbles, and wipe the rims of the jars with a damp paper towel--any food residue on the rims could prevent a proper seal.
• Place the warm lids onto the rims and screw the rings into place firmly, but not as tightly as you can. The rubber seal on the lid will be soft from the warm water, so you don't want to crush it out of place. Rings can be tightened further once the jars have cooled.
Processing
Processing is the final step in the canning process. It seals your jars and sterilizes the contents. Most fruits and some vegetables can be processed in a hot water bath (low-acid foods should be pressure-canned).
• The water should cover the lids of the jars by one inch, and should be kept at a low simmer or just below the boiling point.
• Processing times vary based on acid levels and even your altitude.
• After processing, as the jars cool, the lids will become sunken in the center and you may hear a little "ping."
• If you can press down on the center of the lid and make it move, the jar is not properly sealed: refrigerate and consume within two weeks. You can also check the lid and jar rim for imperfections, reseal, and process again within 24 hours.
Pressure Canning
Foods with low acid levels, such as pumpkin, meats, and some vegetables, must be processed in a pressure canner. This method raises the temperature of the water bath and speeds up the process without damaging the food. Pressure canners are notthe same as pressure cookers, so don't be tempted to use one! For more processing information, contact your agricultural extension office.
Storing
Store your jars away from direct sunlight in a cool, dry place. Food should be consumed within one year, although many items will not spoil for longer periods. If you see mold, discoloration or smell something off, discard the contents immediately--but don't just trust your nose. Some bacteria can produce toxins that are undetectable by sight or smell, so if a jar's seal has been compromised, throw it away.
Safety
The science of preserving has come a long way. Many older canning methods--such as sealing jars with paraffin wax--have been determined unsafe.
Fortunately, every state has an agricultural extension office dedicated to the latest in food preservation and other home safety issues. West Virginia even provides community kitchens, so gardeners can do their canning while working with experts to ensure success!
Does the whole process of canning seem intimidating? Get your feet wet by starting with Freezer Jam or Refrigerator Pickles.
How to Freeze 16 Fruits and Vegetables Guidelines for Prepping, Blanching & Freezing Produce
This summer, head out to a pick-your-own farm to stock up on fresh berries or put up your bumper crop of broccoli, peas or peppers. On the following pages we’ll show you how to preserve fruits and vegetables when they are at their nutritional peak, so you can use them throughout the year.
Guidelines for Prepping, Blanching & Freezing Produce
Step 1
Prepare produce. (Details on how to prepare 16 fruits and vegetables to freeze to follow.)
Step 2
Most vegetables should be blanched (briefly cooked in boiling water) before freezing. Fruit does not need to be blanched. (Suggested blanching time for 16 fruits and vegetables to follow.)
To blanch: Bring 1 gallon of water per pound of prepped vegetables (about 2 cups) to a boil in a large pot. Add the vegetables, cover, return to a boil and cook. (Suggested blanching time for 16 fruits and vegetables to follow.)
Transfer the vegetables to a large bowl of ice water. Drain well; pat dry.
Step 3
Spread fruit or vegetables in a single layer on a large baking sheet and freeze until solid.
Step 4
Pack the frozen vegetables or fruit in quart- or gallon-size freezer bags.
Step 5.
Or pack fruits and vegetables in bags that are made to use with a vacuum sealer and seal them airtight before storing in the freezer.
When frozen foods come in contact with air, off flavors can develop. Vacuum sealers, which remove all the air from a package, help keep flavors fresh. Hand-held models, such as the FoodSaver Freshsaver ($29.99, foodsaver.com) and the Reynolds Handi-Vac ($12.79, amazon.com and housewares stores), are economical, light and easy to store. They come with reusable plastic bags with zip-close tops and a vent where the sealer attaches to suck the air from the bag. Larger models, such as the FoodSaver V3840 Vacuum Sealer ($173.40, foodsaver.com), are bulkier to store, but they’re more durable so they’re great if you plan to freeze food regularly. Their heavy-duty plastic bags can be cut and sealed to create any size bag.
Step 6.
To reheat frozen vegetables for a quick side dish:
Microwave: Place in a microwave-safe dish, add 2 tablespoons water and cover. Get reheating times for 16 fruits and vegetables to follow.
Steam: Place in a steamer basket in a large saucepan over 1 inch of boiling water. Get reheating times for 16 fruits and vegetables to follow.
Asparagus
Prep: Trim woody ends. Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Bell Peppers
Prep: Remove seeds; cut into 1/2-inch pieces. Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Broccoli & Cauliflower
Prep: Cut into 1- to 1 1/2-inch florets. Blanching Time: 3 min
Reheat Frozen Vegetables (Microwave): 2-4 min Reheat Frozen Vegetables (Steaming): 2-4 min
Brussels Sprouts
Prep: Remove outer leaves, trim stems. Halve small sprouts or quarter larger.
Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 2-4 min Reheat Frozen Vegetables (Steaming): 4-6 min
Carrots
Prep: Peel and cut into 1/4-inch slices or cubes. Blanching Time: 2 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Corn
Prep: Husk corn and remove kernels. Blanching Time: 2 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Dark Leafy Greens: Chard, Kale & Spinach
Prep: Remove woody stems & ribs; chop if desired Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Green Beans
Prep: Trim stem ends. Blanching Time: 3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Peas: Shelling Peas, Snap Peas & Snow Peas
Prep: Remove any fibrous stems; remove shelling peas from the pod.
Blanching Time: 1-2 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Zucchini & Summer Squash
Prep: Cut into 1/2-inch slices. Blanching Time: 2-3 min
Reheat Frozen Vegetables (Microwave): 1-2 min Reheat Frozen Vegetables (Steaming): 2-3 min
Tomatoes
Prep: Remove the core. Blanching Time: N/A Reheat Frozen Vegetables (Microwave): N/A
Blackberries, Blueberries & Raspberries
Prep: Wash and pat dry. Blanching Time: N/A Reheat Frozen Fruit: N/A
Cherries
Prep: Remove stems/pits, if desired Blanching Time: N/A Reheat Frozen Fruit: N/A
Nectarines, Peaches & Plums
Prep: Remove pit; cut into sixths. Blanching Time: N/A Reheat Frozen Fruit: N/A
Rhubarb
Prep: Trim woody ends; cut into 1-inch pieces. Blanching & Reheating Time: N/A
Strawberries
Prep: Remove the stem and hull. Cut large ones in half. Blanching & Reheating Time: N/A
Back to School Transitions
Back-to-School Transitions: Tips for Parents
By Ted Feinberg, EdD, NCSP, & Katherine C. Cowan
National Association of School Psychologists
Getting a new school year off to a good start can influence children’s attitude, confidence, and performance both socially and academically. The transition from August to September can be difficult for both children and parents. Even children who are eager to return to class must adjust to the greater levels of activity, structure, and, for some, pressures associated with school life.
The degree of adjustment depends on the child, but parents can help their children (and the rest of the family) manage the increased pace of life by planning ahead, being realistic, and maintaining a positive attitude. Here are a few suggestions to help ease the transition and promote a successful school experience.
Before School Starts
Good physical and mental health. Be sure your child is in good physical and mental health. Schedule doctor and dental checkups early. Discuss any concerns you have over your child’s emotional or psychological development with your pediatrician. Your doctor can help determine if your concerns are normal, age-appropriate issues or require further assessment. Your child will benefit if you can identify and begin addressing a potential issue before school starts. Schools appreciate the efforts of parents to remedy problems as soon as they are recognized.
Review all of the information. Review the material sent by the school as soon as it arrives. These packets include important information about your child’s teacher, room number, school supply requirements, sign ups for after-school sports and activities, school calendar dates, bus transportation, health and emergency forms, and volunteer opportunities.
Mark your calendar. Make a note of important dates, especially back-to-school nights. This is especially important if you have children in more than one school and need to juggle obligations. Arrange for a babysitter now, if necessary.
Make copies. Make copies of all your child’s health and emergency information for reference. Health forms are typically good for more than a year and can be used again for camps, extracurricular activities, and the following school year.
Buy school supplies early. Try to get the supplies as early as possible and fill the backpacks a week or two before school starts. Older children can help do this, but make sure they use a checklist that you can review. Some teachers require specific supplies, so save receipts for items that you may need to return later.
Re-establish the bedtime and mealtime routines. Plan to re-establish the bedtime and mealtime routines (especially breakfast) at least 1 week before school starts. Prepare your child for this change by talking with your child about the benefits of school routines in terms of not becoming over tired or overwhelmed by school work and activities. Include pre-bedtime reading and household chores if these were suspended during the summer.
Turn off the TV. Encourage your child to play quiet games, do puzzles, flash cards, color, or read as early morning activities instead of watching television. This will help ease your child into the learning process and school routine. If possible, maintain this practice throughout the school year. Television is distracting for many children, and your child will arrive at school better prepared to learn each morning if he or she has engaged in less passive activities.
Visit school with your child. If your child is young or in a new school, visit the school with your child. Meeting the teacher, locating their classroom, locker, lunchroom, etc., will help ease pre-school anxieties and also allow your child to ask questions about the new environment. Call ahead to make sure the teachers will be available to introduce themselves to your child.
Minimize clothes shopping woes. Buy only the essentials. Summer clothes are usually fine during the early fall, but be sure to have at least one pair of sturdy shoes. Check with your school to confirm dress code guidelines. Common concerns include extremely short skirts and shorts, low rise pants, bare midriffs, spaghetti strap or halter tops, exposed undergarments, and clothing that have antisocial messages.
Designate and clear a place to do homework. Older children should have the option of studying in their room or a quiet area of the house. Younger children usually need an area set aside in the family room or kitchen to facilitate adult monitoring, supervision, and encouragement.
Select a spot to keep backpacks and lunch boxes. Designate a spot for your children to place their school belongings as well as a place to put important notices and information sent home for you to see. Explain that emptying their backpack each evening is part of their responsibility, even for young children.
Freeze a few easy dinners. It will be much easier on you if you have dinner prepared so that meal preparation will not add to household tensions during the first week of school.
The First Week
Clear your own schedule. To the extent possible, postpone business trips, volunteer meetings, and extra projects. You want to be free to help your child acclimate to the school routine and overcome the confusion or anxiety that many children experience at the start of a new school year.
Make lunches the night before school. Older children should help or make their own. Give them the option to buy lunch in school if they prefer and finances permit.
Set alarm clocks. Have school-age children set their own alarm clocks to get up in the morning. Praise them for prompt response to morning schedules and bus pickups.
Leave plenty of extra time. Make sure your child has plenty of time to get up, eat breakfast, and get to school. For very young children taking the bus, pin to their shirt or backpack an index card with pertinent information, including their teacher’s name and bus number, as well as your daytime contact information.
After school. Review with your child what to do if he or she gets home after school and you are not there. Be very specific, particularly with young children. Put a note card in their backpack with the name(s) and number(s) of a neighbor who is home during the day as well as a number where you can be reached. If you have not already done so, have your child meet neighbor contacts to reaffirm the backup support personally.
Review your child’s schoolbooks. Talk about what your child will be learning during the year. Share your enthusiasm for the subjects and your confidence in your child’s ability to master the content. Reinforce the natural progression of the learning process that occurs over the school year. Learning skills take time and repetition. Encourage your child to be patient, attentive, and positive.
Send a brief note to your child’s teacher. Let the teachers know that you are interested in getting regular feedback on how and what your child is doing in school. Be sure to attend back-to-school night and introduce yourself to the teachers. Find out how they like to communicate with parents (e.g., through notes, e-mail, or phone calls). Convey a sincere desire to be a partner with your children’s teachers to enhance their learning experience.
Familiarize yourself with the other school professionals. Make an effort to find out who it is in the school or district who can be a resource for you and your child. Learn their roles and how best to access their help if you need them. This can include the principal and front office personnel; school psychologist, counselor, and social worker; the reading specialist, speech therapist, and school nurse; and the after-school activities coordinator.
Overcoming Anxiety
Let your children know you care. If your child is anxious about school, send personal notes in the lunch box or book bag. Reinforce the ability to cope. Children absorb their parent’s anxiety, so model optimism and confidence for your child. Let your child know that it is natural to be a little nervous anytime you start something new but that your child will be just fine once he or she becomes familiar with classmates, the teacher, and school routine.
Do not overreact. If the first few days are a little rough, try not to over react. Young children in particular may experience separation anxiety or shyness initially but teachers are trained to help them adjust. If you drop them off, try not to linger. Reassure them that you love them, will think of them during the day, and will be back.
Remain calm and positive. Acknowledge anxiety over a bad experience the previous year. Children who had a difficult time academically or socially or were teased or bullied may be more fearful or reluctant to return to school. If you have not yet done so, share your child’s concern with the school and confirm that the problem has been addressed. Reassure your child that the problem will not occur again in the new school year, and that you and the school are working together to prevent further issues.
Reinforce your child’s ability to cope. Give your child a few strategies to manage a difficult situation on his or her own. But encourage your child to tell you or the teacher if the problem persists. Maintain open lines of communication with the school.
Arrange play dates. Try to arrange get-togethers with some of your child’s classmates before school starts and during the first weeks of schools to help your child re-establish positive social relationships with peers.
Plan to volunteer in the classroom. If possible, plan to volunteer in the classroom at least periodically throughout the year. Doing so helps your child understand that school and family life are linked and that you care about the learning experience. Being in the classroom is also a good way to develop a relationship with your child’s teachers and classmates, and to get firsthand exposure to the classroom environment and routine. Most teachers welcome occasional parent help, even if you cannot volunteer regularly.
Extracurricular Activities
Go for quality, not quantity. Your child will benefit most from one or two activities that are fun, reinforce social development, and teach new skills. Too much scheduled time can be stressful, especially for young children, and may make it harder to concentrate on schoolwork. When evaluating extracurricular activities, consider your family schedule and personal energy level. Multiple activities per child may be too much to manage, particularly if the activities have overlapping times, disparate locations, require your attendance, or disrupt the dinner hour.
Select activities where you have someone with whom you can carpool. Even if you are available to drive most days, you will need backup sometimes. Choosing activities that occur on-site after school will also minimize driving.
Find out from the school or teacher which days will be heavy homework or test study days and schedule extracurricular activities accordingly.
If your child does not want to participate in regular, organized extracurricular activities, you may want to consider other options to help build interests and social skills. For example, check out the local library for monthly reading programs, find out if your local recreation or community center offers drop-in activities, or talk to other parents and schedule regular play dates with their children.
When Problems Arise
These recommendations can contribute to a positive and productive school experience for most children. Some children may exhibit more extreme opposition to or fear of school or may be coping with more specific learning or psychological difficulties.
If your child demonstrates problems that seem extreme in nature or go on for an extended period, you may want to contact the school to set up an appointment to meet with your child’s teachers and school psychologist. They may be able to offer direct or indirect support that will help identify and reduce the presenting problem. They may also suggest other resources within the school and the community to help you address the situation.
While children can display a variety of behaviors, it is generally wise not to over-interpret those behaviors. More often than not, time and a few intervention strategies will remedy the problem. Most children are wonderfully resilient and, with your support and encouragement, will thrive throughout their school experience.
Resources
Clark, L. (1996). SOS: Help for parents (2nd ed.). Berkley, CA: Parents’ Press. ISBN: 0935111204.
Dawson, M. P. (2004). Homework: A guide for parents. In A. Canter, L. Paige, M. Roth, I. Romero, & S. Carroll (Eds.), Helping children at home and school II: Handouts for families and educators. Bethesda, MD: National Association of School Psychologists.
Rimm, S. (1996). Dr. Sylvia Rimm’s smart parenting: How to raise a happy, achieving child. New York: Crown. ASIN: 0517700638.
Websites
National Association of School Psychologists— www.nasponline.org
Parent Information Center— www.parentinformationcenter.org
Ted Feinberg, EdD, NCSP, served upstate New York schools as a school psychologist for more than 30 years and currently is an Assistant Executive Director of the National Association of School Psychologists. Katherine C. Cowan is Director of Marketing and Communications for NASP. This material is adapted from their article posted previously on the NASP and Teachers First (NITV, Inc.) websites.
© 2004 National Association of School Psychologists, 4340 East West Highway, Suite 402, Bethesda, MD 20814—(301) 657-0270.
By Ted Feinberg, EdD, NCSP, & Katherine C. Cowan
National Association of School Psychologists
Getting a new school year off to a good start can influence children’s attitude, confidence, and performance both socially and academically. The transition from August to September can be difficult for both children and parents. Even children who are eager to return to class must adjust to the greater levels of activity, structure, and, for some, pressures associated with school life.
The degree of adjustment depends on the child, but parents can help their children (and the rest of the family) manage the increased pace of life by planning ahead, being realistic, and maintaining a positive attitude. Here are a few suggestions to help ease the transition and promote a successful school experience.
Before School Starts
Good physical and mental health. Be sure your child is in good physical and mental health. Schedule doctor and dental checkups early. Discuss any concerns you have over your child’s emotional or psychological development with your pediatrician. Your doctor can help determine if your concerns are normal, age-appropriate issues or require further assessment. Your child will benefit if you can identify and begin addressing a potential issue before school starts. Schools appreciate the efforts of parents to remedy problems as soon as they are recognized.
Review all of the information. Review the material sent by the school as soon as it arrives. These packets include important information about your child’s teacher, room number, school supply requirements, sign ups for after-school sports and activities, school calendar dates, bus transportation, health and emergency forms, and volunteer opportunities.
Mark your calendar. Make a note of important dates, especially back-to-school nights. This is especially important if you have children in more than one school and need to juggle obligations. Arrange for a babysitter now, if necessary.
Make copies. Make copies of all your child’s health and emergency information for reference. Health forms are typically good for more than a year and can be used again for camps, extracurricular activities, and the following school year.
Buy school supplies early. Try to get the supplies as early as possible and fill the backpacks a week or two before school starts. Older children can help do this, but make sure they use a checklist that you can review. Some teachers require specific supplies, so save receipts for items that you may need to return later.
Re-establish the bedtime and mealtime routines. Plan to re-establish the bedtime and mealtime routines (especially breakfast) at least 1 week before school starts. Prepare your child for this change by talking with your child about the benefits of school routines in terms of not becoming over tired or overwhelmed by school work and activities. Include pre-bedtime reading and household chores if these were suspended during the summer.
Turn off the TV. Encourage your child to play quiet games, do puzzles, flash cards, color, or read as early morning activities instead of watching television. This will help ease your child into the learning process and school routine. If possible, maintain this practice throughout the school year. Television is distracting for many children, and your child will arrive at school better prepared to learn each morning if he or she has engaged in less passive activities.
Visit school with your child. If your child is young or in a new school, visit the school with your child. Meeting the teacher, locating their classroom, locker, lunchroom, etc., will help ease pre-school anxieties and also allow your child to ask questions about the new environment. Call ahead to make sure the teachers will be available to introduce themselves to your child.
Minimize clothes shopping woes. Buy only the essentials. Summer clothes are usually fine during the early fall, but be sure to have at least one pair of sturdy shoes. Check with your school to confirm dress code guidelines. Common concerns include extremely short skirts and shorts, low rise pants, bare midriffs, spaghetti strap or halter tops, exposed undergarments, and clothing that have antisocial messages.
Designate and clear a place to do homework. Older children should have the option of studying in their room or a quiet area of the house. Younger children usually need an area set aside in the family room or kitchen to facilitate adult monitoring, supervision, and encouragement.
Select a spot to keep backpacks and lunch boxes. Designate a spot for your children to place their school belongings as well as a place to put important notices and information sent home for you to see. Explain that emptying their backpack each evening is part of their responsibility, even for young children.
Freeze a few easy dinners. It will be much easier on you if you have dinner prepared so that meal preparation will not add to household tensions during the first week of school.
The First Week
Clear your own schedule. To the extent possible, postpone business trips, volunteer meetings, and extra projects. You want to be free to help your child acclimate to the school routine and overcome the confusion or anxiety that many children experience at the start of a new school year.
Make lunches the night before school. Older children should help or make their own. Give them the option to buy lunch in school if they prefer and finances permit.
Set alarm clocks. Have school-age children set their own alarm clocks to get up in the morning. Praise them for prompt response to morning schedules and bus pickups.
Leave plenty of extra time. Make sure your child has plenty of time to get up, eat breakfast, and get to school. For very young children taking the bus, pin to their shirt or backpack an index card with pertinent information, including their teacher’s name and bus number, as well as your daytime contact information.
After school. Review with your child what to do if he or she gets home after school and you are not there. Be very specific, particularly with young children. Put a note card in their backpack with the name(s) and number(s) of a neighbor who is home during the day as well as a number where you can be reached. If you have not already done so, have your child meet neighbor contacts to reaffirm the backup support personally.
Review your child’s schoolbooks. Talk about what your child will be learning during the year. Share your enthusiasm for the subjects and your confidence in your child’s ability to master the content. Reinforce the natural progression of the learning process that occurs over the school year. Learning skills take time and repetition. Encourage your child to be patient, attentive, and positive.
Send a brief note to your child’s teacher. Let the teachers know that you are interested in getting regular feedback on how and what your child is doing in school. Be sure to attend back-to-school night and introduce yourself to the teachers. Find out how they like to communicate with parents (e.g., through notes, e-mail, or phone calls). Convey a sincere desire to be a partner with your children’s teachers to enhance their learning experience.
Familiarize yourself with the other school professionals. Make an effort to find out who it is in the school or district who can be a resource for you and your child. Learn their roles and how best to access their help if you need them. This can include the principal and front office personnel; school psychologist, counselor, and social worker; the reading specialist, speech therapist, and school nurse; and the after-school activities coordinator.
Overcoming Anxiety
Let your children know you care. If your child is anxious about school, send personal notes in the lunch box or book bag. Reinforce the ability to cope. Children absorb their parent’s anxiety, so model optimism and confidence for your child. Let your child know that it is natural to be a little nervous anytime you start something new but that your child will be just fine once he or she becomes familiar with classmates, the teacher, and school routine.
Do not overreact. If the first few days are a little rough, try not to over react. Young children in particular may experience separation anxiety or shyness initially but teachers are trained to help them adjust. If you drop them off, try not to linger. Reassure them that you love them, will think of them during the day, and will be back.
Remain calm and positive. Acknowledge anxiety over a bad experience the previous year. Children who had a difficult time academically or socially or were teased or bullied may be more fearful or reluctant to return to school. If you have not yet done so, share your child’s concern with the school and confirm that the problem has been addressed. Reassure your child that the problem will not occur again in the new school year, and that you and the school are working together to prevent further issues.
Reinforce your child’s ability to cope. Give your child a few strategies to manage a difficult situation on his or her own. But encourage your child to tell you or the teacher if the problem persists. Maintain open lines of communication with the school.
Arrange play dates. Try to arrange get-togethers with some of your child’s classmates before school starts and during the first weeks of schools to help your child re-establish positive social relationships with peers.
Plan to volunteer in the classroom. If possible, plan to volunteer in the classroom at least periodically throughout the year. Doing so helps your child understand that school and family life are linked and that you care about the learning experience. Being in the classroom is also a good way to develop a relationship with your child’s teachers and classmates, and to get firsthand exposure to the classroom environment and routine. Most teachers welcome occasional parent help, even if you cannot volunteer regularly.
Extracurricular Activities
Go for quality, not quantity. Your child will benefit most from one or two activities that are fun, reinforce social development, and teach new skills. Too much scheduled time can be stressful, especially for young children, and may make it harder to concentrate on schoolwork. When evaluating extracurricular activities, consider your family schedule and personal energy level. Multiple activities per child may be too much to manage, particularly if the activities have overlapping times, disparate locations, require your attendance, or disrupt the dinner hour.
Select activities where you have someone with whom you can carpool. Even if you are available to drive most days, you will need backup sometimes. Choosing activities that occur on-site after school will also minimize driving.
Find out from the school or teacher which days will be heavy homework or test study days and schedule extracurricular activities accordingly.
If your child does not want to participate in regular, organized extracurricular activities, you may want to consider other options to help build interests and social skills. For example, check out the local library for monthly reading programs, find out if your local recreation or community center offers drop-in activities, or talk to other parents and schedule regular play dates with their children.
When Problems Arise
These recommendations can contribute to a positive and productive school experience for most children. Some children may exhibit more extreme opposition to or fear of school or may be coping with more specific learning or psychological difficulties.
If your child demonstrates problems that seem extreme in nature or go on for an extended period, you may want to contact the school to set up an appointment to meet with your child’s teachers and school psychologist. They may be able to offer direct or indirect support that will help identify and reduce the presenting problem. They may also suggest other resources within the school and the community to help you address the situation.
While children can display a variety of behaviors, it is generally wise not to over-interpret those behaviors. More often than not, time and a few intervention strategies will remedy the problem. Most children are wonderfully resilient and, with your support and encouragement, will thrive throughout their school experience.
Resources
Clark, L. (1996). SOS: Help for parents (2nd ed.). Berkley, CA: Parents’ Press. ISBN: 0935111204.
Dawson, M. P. (2004). Homework: A guide for parents. In A. Canter, L. Paige, M. Roth, I. Romero, & S. Carroll (Eds.), Helping children at home and school II: Handouts for families and educators. Bethesda, MD: National Association of School Psychologists.
Rimm, S. (1996). Dr. Sylvia Rimm’s smart parenting: How to raise a happy, achieving child. New York: Crown. ASIN: 0517700638.
Websites
National Association of School Psychologists— www.nasponline.org
Parent Information Center— www.parentinformationcenter.org
Ted Feinberg, EdD, NCSP, served upstate New York schools as a school psychologist for more than 30 years and currently is an Assistant Executive Director of the National Association of School Psychologists. Katherine C. Cowan is Director of Marketing and Communications for NASP. This material is adapted from their article posted previously on the NASP and Teachers First (NITV, Inc.) websites.
© 2004 National Association of School Psychologists, 4340 East West Highway, Suite 402, Bethesda, MD 20814—(301) 657-0270.
WebMD - Too little sleep increases Risk of Heart Disease
Too Little Sleep May Raise Heart Disease Risk
Skimping on Sleep Could Double Your Risk of Chest Pain, Heart Attack, or Stroke
By Moira Dower
WebMD Medical News Reviewed by Roger Henderson, MD
Aug. 2, 2010 -- People who sleep for less than seven hours a day, including naps, are at a higher risk of cardiovascular disease. Sleeping fewer than five hours a day, including naps, more than doubles the risk of chest pain , heart attack , or stroke, according to a study conducted by researchers at West Virginia University’s (WVU) faculty of medicine.
Most at risk were people over age 60 who slept for five hours or less per night. Their risk of developing cardiovascular disease was more than three times that of people who slept for seven hours.
The study, published in the journal Sleep, found that sleeping for more than seven hours also increased the risk of cardiovascular disease. Study participants who slept for nine hours or more were one-and-a half times more likely to develop cardiovascular disease than people who slept seven hours.
Researchers led by Anoop Shankar, MD, PhD, associate professor at WVU’s department of community medicine, analyzed data from more than 30,000 adults. The authors of the study were unable to determine the causal relationship between how long someone sleeps and their risk of cardiovascular disease. However, they noted that the duration of sleep affects endocrine and metabolic functions. Lack of sleep can lead to high blood pressure , impaired glucose tolerance, and reduced insulin sensitivity, which can all lead to hardening of the arteries.
Catch Up on Sleep
A separate study, also published in Sleep, showed that occasional “recovery sleep” can help people who routinely skimp on sleep. In this study, 142 adults whose sleep was severely restricted for five days -- as it can be for many people during the work week -- had reaction times that were slower and had more trouble focusing.
However, having an extra hour or two of sleep in the morning after a period where sleep was restricted to four hours a night resulted in a major improvement in symptoms of sleep deprivation. The improvements were seen after just one night of recovery sleep.
"The additional hour or two of sleep in the morning after a period of chronic partial sleep loss has genuine benefits for continued recovery of behavioral alertness," says David Dinges, head of the sleep and chronobiology unit at the University of Pennsylvania’s School of Medicine, who led the study. Catching up on sleep on the weekend can be good for you. But be warned: For severe sleep deprivation, an extra 10 hours of sleep may not be enough, according to the study.
Performance and alertness deteriorated profoundly when the five nights of restricted sleep were followed by a night of either no sleep or only two hours of sleep, the study also showed. So partying all night after a week of little sleep is not such a good idea.
SOURCES:Sabanayagam, C. Sleep, Aug. 1 2010; vol 33: pp 1037-1042.Banks, S. Sleep, Aug. 1 2010; vol 33: pp 1013-1026.News release, American Academy of Sleep Medicine.
© 2010 WebMD, LLC. All rights reserved.
Skimping on Sleep Could Double Your Risk of Chest Pain, Heart Attack, or Stroke
By Moira Dower
WebMD Medical News Reviewed by Roger Henderson, MD
Aug. 2, 2010 -- People who sleep for less than seven hours a day, including naps, are at a higher risk of cardiovascular disease. Sleeping fewer than five hours a day, including naps, more than doubles the risk of chest pain , heart attack , or stroke, according to a study conducted by researchers at West Virginia University’s (WVU) faculty of medicine.
Most at risk were people over age 60 who slept for five hours or less per night. Their risk of developing cardiovascular disease was more than three times that of people who slept for seven hours.
The study, published in the journal Sleep, found that sleeping for more than seven hours also increased the risk of cardiovascular disease. Study participants who slept for nine hours or more were one-and-a half times more likely to develop cardiovascular disease than people who slept seven hours.
Researchers led by Anoop Shankar, MD, PhD, associate professor at WVU’s department of community medicine, analyzed data from more than 30,000 adults. The authors of the study were unable to determine the causal relationship between how long someone sleeps and their risk of cardiovascular disease. However, they noted that the duration of sleep affects endocrine and metabolic functions. Lack of sleep can lead to high blood pressure , impaired glucose tolerance, and reduced insulin sensitivity, which can all lead to hardening of the arteries.
Catch Up on Sleep
A separate study, also published in Sleep, showed that occasional “recovery sleep” can help people who routinely skimp on sleep. In this study, 142 adults whose sleep was severely restricted for five days -- as it can be for many people during the work week -- had reaction times that were slower and had more trouble focusing.
However, having an extra hour or two of sleep in the morning after a period where sleep was restricted to four hours a night resulted in a major improvement in symptoms of sleep deprivation. The improvements were seen after just one night of recovery sleep.
"The additional hour or two of sleep in the morning after a period of chronic partial sleep loss has genuine benefits for continued recovery of behavioral alertness," says David Dinges, head of the sleep and chronobiology unit at the University of Pennsylvania’s School of Medicine, who led the study. Catching up on sleep on the weekend can be good for you. But be warned: For severe sleep deprivation, an extra 10 hours of sleep may not be enough, according to the study.
Performance and alertness deteriorated profoundly when the five nights of restricted sleep were followed by a night of either no sleep or only two hours of sleep, the study also showed. So partying all night after a week of little sleep is not such a good idea.
SOURCES:Sabanayagam, C. Sleep, Aug. 1 2010; vol 33: pp 1037-1042.Banks, S. Sleep, Aug. 1 2010; vol 33: pp 1013-1026.News release, American Academy of Sleep Medicine.
© 2010 WebMD, LLC. All rights reserved.
Real Simple - Tips if your child can't sleep
http://www.realsimple.com/health/preventative-health/sleep/your-child-cant-sleep-00000000008342/page3.html
Your Child Can’t Sleep? Put bedtime bugaboos―and your kids―to rest with these expert solutions.
by Teri CettinaProblem:
Your child gets up repeatedly after you've put him to bed, calling, “Mom, I need a glass of water.”
Why it happens: Kids make bedtime curtain calls for many reasons. Preschoolers may be asserting their independence: “You can't make me stay in bed!” Or they stall because they're afraid of the dark. The most common reason, though, is that you've slipped from a consistent routine you had when they were babies.
How to rest easy: Before-bed routines are important for children of all ages, says Lynn D'Andrea, M.D., director of the Pediatric Sleep Disorders Center at the Children's Hospital of Wisconsin, in Wauwatosa. “Kids start to think, I've done my routine―now it's bedtime,“ she says.
The evening ritual could be as simple as reading your child a story and wishing him a good night. Another tool is a bedtime pass, a card your child can turn in for one nighttime request. Preschoolers also benefit from rewards (like extra playground time) for staying put.
Problem: Your child is scared―of the boogeyman or even a house fire.
Why it happens: As kids wind down, it's normal for anxieties to surface. Your preschooler is apt to worry about what lurks in the shadows, while an older child may have relatively realistic fears―of robbers, for instance.
How to rest easy: A night-light to chase away gloom and a few squirts of anti-monster spray (tap water in a specially marked bottle) are often enough to settle down a young one. “These are imaginary fears, so imaginary solutions work well,” says Jodi Mindell, Ph.D., an associate director of the Children's Hospital of Philadelphia Sleep Center and a coauthor of Take Charge of Your Child's Sleep. Don't worry about reinforcing anxieties by acknowledging them.
If an older child is a worrier, ban scary movies and books at night. If he frets about intruders or natural disasters, chat with him about these issues well before bedtime. “For example, ask, 'What would you do if we had a fire?'” says D'Andrea. “Having an escape plan for an emergency could also help him relax.”
Problem: Your child can’t fall asleep, and then it takes a marching band to wake him up in the morning.
Why it happens: Kids can have insomnia for any number of reasons, from drinking caffeinated drinks at night to schoolwork anxiety. But you might also have a night owl in your flock: a child whose internal clock keeps him up.
How to rest easy: Revisit the basics. Make sure your child has a bedtime routine. If you notice that he can’t fall asleep until late (say, after midnight) and sleeps in when allowed to sleep on his own schedule, he may have delayed sleep-phase syndrome, which is more common in teens, notes Judith Owens, M.D., director of the Pediatric Sleep Disorders Clinic at the Hasbro Children’s Hospital, in Providence, and Mindell’s coauthor of Take Charge of Your Child’s Sleep. This can be tough on both your child and family members who are on more traditional schedules, so ask your doctor for a referral to a sleep specialist. Professionals can help shift your child’s sleep time closer to normal.
Other tips: Have your child avoid screen time (like the TV and the computer) for at least half an hour before bed.
Turn down the lights to help his body prepare for sleep. Come morning, open the drapes and turn on the lights. (Bright light can help reset the body clock.)
Make sure he gets up at a consistent time (although an hour later on weekends is OK) so he’ll be tired at the same time each night.
Problem: Your child crawls into bed with you in the middle of the night.
Why it happens: Maybe you let her sleep in your bed when she was younger or after she had a bad dream.
How to rest easy: “To make a change, have a plan and be consistent about it,” says Mindell. “That typically involves returning your child to her bed every time she gets up.” If you do this, consider hanging a bell from your doorknob so you can hear her if she sneaks back in.
Or, if your little one is afraid of being alone, let her camp on your floor in a sleeping bag for a while (maybe even a few weeks) and switch her back to her bedroom when she adjusts.
Tip: Does warm milk really work? Yes! Milk contains tryptophan, which can help induce sleep, just like Thanksgiving turkey does.
Problem: Your child has night terrors.
Why it happens: Your child is overtired.
How to rest easy: Well, as easy as you can while your sleeping child yells with her eyes open! Don’t worry: As scary as these episodes are for you, she won’t remember them. “Often your child will get agitated if you touch her, so just stand silently in her room to make sure she’s safe,” says Mindell. Most episodes are over in less than 20 minutes, and kids usually outgrow them by age six.
Problem: Your preschooler wets the bed.
Why it happens: Even the toilet-trained won’t be dry regularly until after age six. “Younger kids’ bodies aren’t ready to hold urine as they sleep,” says Linda M. Dairiki Shortliffe, M.D., chair of the department of urology at the Stanford University School of Medicine.
How to rest easy: Disposable briefs and a waterproof mattress cover may be your best bets. And even if she is dry most nights, expect accidents when she is sick, away from home, or under stress.
Problem: Your older child (seven or up) wets the bed.
Why it happens: “It could indicate a urinary-tract infection,” says Shortliffe. However, about 5 to 10 percent of school-age children (boys, mostly) suffer from bed-wetting.
How to rest easy: “A good initial solution is a bed alarm, which wakes up the child after an accident,” says Shortliffe. (It is attached to sensors that detect wetness.) “But it can take about four months to really see results, since the child’s brain has to be trained to wake him up before he needs to use the bathroom,” she explains. A short-term option for unusual circumstances (camp, a slumber party) is desmopressin, a synthetic hormone that makes the bladder create less liquid at night. The good news: By adolescence, his body should produce enough vasopressin, a natural antidiuretic, to dry up his bed-wetting problem.
Your Child Can’t Sleep? Put bedtime bugaboos―and your kids―to rest with these expert solutions.
by Teri CettinaProblem:
Your child gets up repeatedly after you've put him to bed, calling, “Mom, I need a glass of water.”
Why it happens: Kids make bedtime curtain calls for many reasons. Preschoolers may be asserting their independence: “You can't make me stay in bed!” Or they stall because they're afraid of the dark. The most common reason, though, is that you've slipped from a consistent routine you had when they were babies.
How to rest easy: Before-bed routines are important for children of all ages, says Lynn D'Andrea, M.D., director of the Pediatric Sleep Disorders Center at the Children's Hospital of Wisconsin, in Wauwatosa. “Kids start to think, I've done my routine―now it's bedtime,“ she says.
The evening ritual could be as simple as reading your child a story and wishing him a good night. Another tool is a bedtime pass, a card your child can turn in for one nighttime request. Preschoolers also benefit from rewards (like extra playground time) for staying put.
Problem: Your child is scared―of the boogeyman or even a house fire.
Why it happens: As kids wind down, it's normal for anxieties to surface. Your preschooler is apt to worry about what lurks in the shadows, while an older child may have relatively realistic fears―of robbers, for instance.
How to rest easy: A night-light to chase away gloom and a few squirts of anti-monster spray (tap water in a specially marked bottle) are often enough to settle down a young one. “These are imaginary fears, so imaginary solutions work well,” says Jodi Mindell, Ph.D., an associate director of the Children's Hospital of Philadelphia Sleep Center and a coauthor of Take Charge of Your Child's Sleep. Don't worry about reinforcing anxieties by acknowledging them.
If an older child is a worrier, ban scary movies and books at night. If he frets about intruders or natural disasters, chat with him about these issues well before bedtime. “For example, ask, 'What would you do if we had a fire?'” says D'Andrea. “Having an escape plan for an emergency could also help him relax.”
Problem: Your child can’t fall asleep, and then it takes a marching band to wake him up in the morning.
Why it happens: Kids can have insomnia for any number of reasons, from drinking caffeinated drinks at night to schoolwork anxiety. But you might also have a night owl in your flock: a child whose internal clock keeps him up.
How to rest easy: Revisit the basics. Make sure your child has a bedtime routine. If you notice that he can’t fall asleep until late (say, after midnight) and sleeps in when allowed to sleep on his own schedule, he may have delayed sleep-phase syndrome, which is more common in teens, notes Judith Owens, M.D., director of the Pediatric Sleep Disorders Clinic at the Hasbro Children’s Hospital, in Providence, and Mindell’s coauthor of Take Charge of Your Child’s Sleep. This can be tough on both your child and family members who are on more traditional schedules, so ask your doctor for a referral to a sleep specialist. Professionals can help shift your child’s sleep time closer to normal.
Other tips: Have your child avoid screen time (like the TV and the computer) for at least half an hour before bed.
Turn down the lights to help his body prepare for sleep. Come morning, open the drapes and turn on the lights. (Bright light can help reset the body clock.)
Make sure he gets up at a consistent time (although an hour later on weekends is OK) so he’ll be tired at the same time each night.
Problem: Your child crawls into bed with you in the middle of the night.
Why it happens: Maybe you let her sleep in your bed when she was younger or after she had a bad dream.
How to rest easy: “To make a change, have a plan and be consistent about it,” says Mindell. “That typically involves returning your child to her bed every time she gets up.” If you do this, consider hanging a bell from your doorknob so you can hear her if she sneaks back in.
Or, if your little one is afraid of being alone, let her camp on your floor in a sleeping bag for a while (maybe even a few weeks) and switch her back to her bedroom when she adjusts.
Tip: Does warm milk really work? Yes! Milk contains tryptophan, which can help induce sleep, just like Thanksgiving turkey does.
Problem: Your child has night terrors.
Why it happens: Your child is overtired.
How to rest easy: Well, as easy as you can while your sleeping child yells with her eyes open! Don’t worry: As scary as these episodes are for you, she won’t remember them. “Often your child will get agitated if you touch her, so just stand silently in her room to make sure she’s safe,” says Mindell. Most episodes are over in less than 20 minutes, and kids usually outgrow them by age six.
Problem: Your preschooler wets the bed.
Why it happens: Even the toilet-trained won’t be dry regularly until after age six. “Younger kids’ bodies aren’t ready to hold urine as they sleep,” says Linda M. Dairiki Shortliffe, M.D., chair of the department of urology at the Stanford University School of Medicine.
How to rest easy: Disposable briefs and a waterproof mattress cover may be your best bets. And even if she is dry most nights, expect accidents when she is sick, away from home, or under stress.
Problem: Your older child (seven or up) wets the bed.
Why it happens: “It could indicate a urinary-tract infection,” says Shortliffe. However, about 5 to 10 percent of school-age children (boys, mostly) suffer from bed-wetting.
How to rest easy: “A good initial solution is a bed alarm, which wakes up the child after an accident,” says Shortliffe. (It is attached to sensors that detect wetness.) “But it can take about four months to really see results, since the child’s brain has to be trained to wake him up before he needs to use the bathroom,” she explains. A short-term option for unusual circumstances (camp, a slumber party) is desmopressin, a synthetic hormone that makes the bladder create less liquid at night. The good news: By adolescence, his body should produce enough vasopressin, a natural antidiuretic, to dry up his bed-wetting problem.
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