Join the Fun!
September 18 through
9 a.m. - Noon
Mid Coast Senior Health
September 23, 7-8 PM
Bowdoin College, Kresge Auditorium
October 20, 9 AM-1 PM
Cooks Corner Mall
October 2, 3 & 4
November 12, 13 & 14
Call 373-6957 to register
Make Your Own Fruit Smoothies
Blend the following until thick and smooth.
- ½ cup plain or vanilla yogurt or silken tofu
- ½ - 1 cup chopped fruit (any fresh or frozen fruit, mix it up with granny smith apples or peaches)
- Optional vegetable: ½ cup leafy greens (kale and spinach work great)
- Optional add-ins: up to ½ tsp (cinnamon, nutmeg, mint, lemon zest, coconut flakes, honey)
- ½ cup (add 100% juice, dairy milk, or nut milk if a more liquid texture is desired)
Try vanilla yogurt, granny smith apples, kale and cucumber for a scrumptious green creation!
works with communities to encourage and support healthy and happy lives, with a focus on:
- Physical Activity
- Healthy Eating
- Tobacco Prevention & Cessation
- Reduction of Second Hand Smoke
- Substance Abuse Prevention
Find out more!
Mid Coast Hospital is the lead agency for Access Health.
Mary Booth, MSAD 75
Sagadahoc County Board
Topsham Parks &
Mid Coast Health Services
Mid Coast Hunger Prevention
First Parish Church
From the Director's Desk
I hope your school year is off to a smooth start, and you have settled into a healthy routine! Our September/October newsletter is filled with tips on helping families make it through the day healthy and energized. We hope you have time to read it through and find at least one healthy habit to adopt, and share!
In good health,
Healthy Schools, Healthy Kids
A Different Kind of Treat!
Jennah Godo, MS
As you send your kids back to school and think about their new classroom, you may also be thinking about doing something special for the kids. We know that food in school can cause issues for many kids with food allergies or sensitivities, and treats are not always the best option. We also know that there are disadvantages to using food as a reward, including:
- Challenging the nutrition education being taught
in the school environment
- Encouraging over-consumption of foods high
in added sugar and fat
- Teaching kids to eat when they're not hungry
as a reward to themselves
What are some healthier options?
Here are some no-cost fun alternatives to request from the teacher instead of treats:
- Sit by friends
- Watch a video
- Play a computer game
- Read outdoors
- Teach the class
- Have extra art time
- Enjoy class outdoors
- Have an extra recess
- Read to a younger class
- Get a no homework pass
- Make deliveries to the office
- Listen to music while working
- Play a favorite game or puzzle
- Earn play money for privileges
- Walk with a teacher during lunch
- Eat lunch outdoors with the class
- Be a helper in another classroom
- Eat lunch with a teacher or principal
- Dance to favorite music
- Get "free choice" time
- Listen with a headset to a book
- Have a teacher perform special skills (i.e. sing)
- Have a teacher read a special book
September is National Emergency Preparedness month. Floods, power outages, hurricanes and nor'easters. If a disaster hits our area, are you prepared?
Make an emergency supply kit. You'll need:
- Water for at least 3 days. At least 1 gallon of water a day for each person. Don't forget water for your pets, too!
- Food for at least 3 days. Choose foods that don't need to be kept cold and that you don't need to cook - like energy bars, peanut butter, crackers, and canned fruit. Don't forget a non-electric can opener!
- A battery-powered radio with extra batteries or a hand crank radio, flash light & extra batteries.
- Prescription medications, glasses and a first aid kit
- Infant formula, baby food and diapers
- Pet food
- Cash or traveler's checks
If the power goes out your refrigerator should keep food cold for about four hours if you keep the door closed. Your freezer should keep food cold for about 24-48 hours. When power is restored, check the temperature in the refrigerator and freezer. Discard any perishable food (such as meat, poultry, fish, dairy, eggs or leftovers) that has been above 40° F for two hours or more. You can't rely on appearance or odor. Just because food looks or smells ok doesn't mean that it is. If the freezer thermometer reads 40° F or below, the food is safe and may be refrozen. For more information log onto
Building Back-to-School Breakfasts
Tasha Gerken, MS, RD
SNAP-Ed Nutrition Educator
Are you looking for ways to help your kids perform their best in the classroom? Start the new school year off right with these tips to keep your kids fueled up all day long without spending all of your precious hours in the kitchen.
- Start the day with a KISS (Keep It Simple Silly). Start with a protein or dairy, add a fruit or vegetable and a whole grain. Kids don't need gourmet presentations to get excited about eating, they just like what they like. Goofy food combos that seem unappealing to adults can keep the "silly" in breakfast and lessen stress levels around the breakfast table. Whole grain pretzel sticks and apple slices dipped in peanut butter may sound like a wacky breakfast but your child might love it!
- Give your leftovers another moment in the spotlight. A quick scrambled egg with last night's leftover stir-fry can take less time than a bowl of oatmeal. Think of all the great vitamins and minerals your kids are getting with this brightly colored meal.
- Get your kids involved. Give them two parent-approved options and let them choose. This may speed up your morning routine without having to listen to your child whine about the choice you made for them.
- Sit down and enjoy it. A bowl of cereal doesn't travel well, but don't knock the whole grains and low-fat milk. Top your kids bowl with fresh fruit for a surprisingly satisfying option. Sit them down for a breather before the excitement of the day gets away from them.
Some fresh ideas to try this week:
- Apple slices dipped in vanilla yogurt with granola sprinkled on top
- Carrot sticks and broccoli spears with low-fat ranch dressing or hummus and cheese cubes
- Grilled cheese and pear sandwich on whole grain bread
- Leftover veggie scramble: one egg per child with veggies from yesterday's dinner... anything goes!
- Nut butter, peach, and strawberry (or any other fruit combo) sandwich on whole grain bread
- Whole grain toast or English muffin pizzas with a thick slice of tomato, topped with cheese and turkey pepperoni
These options can perform double duty as an after-school snack, lunch, or even dinner. Anything goes when you focus on the MyPlate rules: make half your plate fruits and veggies, make half your grains whole, and choose low fat dairy and lean proteins.
Sagadahoc County Properties Go Tobacco Free
Access Health recently worked with the
Sagadahoc County Board of
Health to create a tobacco-free policy that promotes
the health and well-being of people who work at or visit Sagadahoc County properties. The new policy went into effect on September 1 and includes the ban of e-cigarettes, smokeless tobacco, and other forms of tobacco or nicotine-delivery devices. It applies to everyone doing business, working, or visiting Sagadahoc County property and includes all county-owned or leased buildings, outdoor areas, cars, parking lots, and in cars parked on county property. Tobacco-free signs are posted to remind everyone about the new policy.
Resources to help employees quit tobacco are available through
insurance offerings and one-on-one consultations with a certified tobacco cessation specialist. The general public is encouraged to use the free and confidential Maine Tobacco Helpline, 1-800-207-1230.
Safe Walking and Biking to School
Colleen Fuller, MPH
Walking and bicycling are great ways for you and your children to have fun and stay fit. Walking and biking to school helps your kids to get exercise regularly, which is proven to help kids be more alert throughout the day.
Here are some tips to keep your kiddos while walking or biking to school. These tips can also be helpful for adults who walk and bike to work.
- Make yourself visible. Wear bright or light-colored clothing. Putting bike flashers on your backpack will make you even more visible.
- Use a sidewalk or walk on the left side of the road, facing traffic, if there is not a sidewalk. Help your kids plan the best, safest routes to and from school.
- Stay alert and always watching and listening for approaching cars, trucks, and bicycles.
- Cross the street at a crosswalk whenever you can.
- Always stop and look both ways before crossing a road.
- Watch for turning cars at all intersections, even if the walk signal is lit.
- Make yourself visible. Wear bright or light-colored clothing. Put flashing or blinking lights on your bike.
- Tuck away shoelaces or roll up pants legs that might get caught in the moving parts of your bike.
- Don't wear headphones. Kids should always be alert and listening for traffic.
- Ride on the right side of the road, moving with traffic.
- Ride single file.
- Obey all traffic signs, signals, and laws.
- Always look for oncoming traffic before signaling and making a turn.
- Regularly perform a bike safety check.
- Always wear a properly fitting helmet.
NC - Share info with other parents
As you settle into the new school year, listen for new names popping up as you talk to your child about their day. Do you recognize the names? Make a point to share contact info as you run into these new parents at school events, and let them know they can check in any time if they have any concerns, or want to share good news! For more information about keeping kids safe from alcohol and other drugs, check out our web page: www.AccessHealthME.org/CASA/Sync
66 Baribeau Drive, Suite 7
Brunswick, ME 04011