healthy carroll resource guide

CARROLLHealthy

Resources for people of all ages in the Carroll community

www.HealthyCarroll.org

2012

Connecting people. Inspiring action. Strengthening communities.

A FAMILY APPROACH TO HEALTHY EATING AND ACTIVE LIFESTYLES


WELCOMETO CARROLL

HealthyWHAT

is included?

WHYis this guideimportant?

WHENdo we start

getting healthier?

This is the second edition of our Healthy Carroll resource guide; a guide for people of all ages and all levels of physical ability who are determined to focus on healthy eating and a more active lifestyle.

WHOcreated this

guide?

Inside, you will find resources and information to help you change your unhealthy habits and live a less sedentary life. There are so many wonderful activities and nutrition resources in our Carroll community. This guide puts all the information at your fingertips to empower you to make healthier choices for you and your family.The design of this guide allows for you to read the material specific to your life stage or to focus on our dedicated Families section. Please note that infancy is included within the Families section. Information concerning nutritional needs can be found under the Chew On This! headings, and physical activity suggestions are detailed under On The Move! headings.Nationally, the rates of being overweight or obese continue to rise steadily. The associated health risks of this alarming trend are responsible for 14% of all deaths in the United States. Here are some startling statistics.

2012

Imagine it; Our youth may be the first generation tonot live as long as their parents’ generation!

Maryland: Adults who are obese: 27.1%1

Carroll County: Adults who are obese: 26.7%1

Nationally: Adults-20 yrs & older-who are obese: 33.9%2

Adults-20 yrs & older-who are overweight, not obese: 34.4%2

Adolescents (ages 12-19) who are obese: 18.1%3

Children (ages 6-11) who are obese: 19.6%3

Children (ages 2-5) who are obese: 10.4%3

The Partnership for a Healthier Carroll County, Inc. was established in 1999 by a team of progressive and forward-thinking leaders from Carroll Hospital Center and the Carroll County Health Department. The Partnership strives to build the capacity of individuals and organizations to improve the health and quality of life in our community. Based on measurable data, we set goals, and then collaborate with individuals and agencies to inspire and connect people to work toward those goals.

The Partnership’s Prevention & Wellness Leadership Team brought together local experts to build a strategy for motivating our community toward a family-based approach to healthy eating and active lifestyles. L.E.A.N. Carroll is the result of their efforts. This call-to-action movement challenges each of us to incorporate Lifestyle, Education, Activity and Nutrition into our daily lives.

Right now! Keep this year-round Healthy Carroll guide handy and use it often. Family involvement is key; make a commitment—as a family—to get active together. Healthy lifestyle changes can increase not only the quality, but also the length, of your life!Download additional copies of Healthy Carroll and other related resources at www.HealthyCarroll.org. Look for our Healthy Carroll Families, Healthy Dining Guide and Worksite Wellness resources.

Connecting people. Inspiring action.Strengthening communities.

TABLE OF CONTENTSFAMILIES ............................................................................................................................ 3-8

The New Way To Look At Your Plate ...........................................................................................................3Families...Chew On This! ...........................................................................................................................3-4Nutrition Tips For Families ................................................................................................................... 4-5Families...On The Move! ...............................................................................................................................6Physical Activity Tips For Families ........................................................................................................ 6-8

KIDS & TEENS ................................................................................................................... 8-12Kids...Chew On This! .....................................................................................................................................8Nutrition Tips For Kids ............................................................................................................................. 9Teens...Chew On This! .................................................................................................................................10Nutrition Tips For Teens ......................................................................................................................... 10Kids & Teens...On The Move! .....................................................................................................................11Physical Activity Tips For Kids & Teens ........................................................................................... 11-12

ADULTS ........................................................................................................................... 12-15Adults...Chew On This! ..........................................................................................................................12-13Nutrition Tips For Adults ........................................................................................................................ 13Adults...On The Move! .................................................................................................................................14Physical Activity Tips For Adults .......................................................................................................14-15

OLDER ADULTS ................................................................................................................ 16-18Older Adults...Chew On This! .....................................................................................................................16Nutrition Tips For Older Adults .........................................................................................................16-17Older Adults...On The Move! ......................................................................................................................17Physical Activity Tips For Older Adults .................................................................................................. 18

COMMUNITIES ................................................................................................................ 19-21Healthy Communities .................................................................................................................................19Tips For Healthy Community Living ....................................................................................................... 19Farming In Our Communities ....................................................................................................................19Farms & Farmers Markets In Carroll County ....................................................................................20-21

ACTIVITIES ...................................................................................................................... 22-23Activities For All...Winter, Spring, Summer & Fall ............................................................................22-23

PARKS & REC ................................................................................................................. 24-27Places To Go To Get & Stay On The Move! ........................................................................................24-27

SOURCES OF INFORMATION .................................................................................................28

ACKNOWLEDGEMENTSThis resource guide would not have been possible without the expertise, skills and hard work of the following partners, staff and friends: Dorothy Fox, Director, Community Health Improvement Areas, The Partnership; Abby Gruber, Bureau Chief, Carroll County Department of Recreation and Parks; Meghan Tew, Community Health Improvement Specialist, The Partnership; Erica Zamensky, Coordinator, LEAN Carroll, The Partnership; Darlene Flaherty, Director, Nutrition Services, Carroll County Health Department; Jessica Vossler, Intern, The Partnership; Lauren Clevenger, Intern, Carroll County Health Department; Cari Pierce, Graphic Design, Cari Pierce Freelance Writing & Consulting.

Corrections This is The Partnership’s second production of a comprehensive fitness and nutrition resource guide. Although every effort has been made to ensure the information presented is correct, we encourage you to use the listed telephone numbers and Web site addresses to confirm a program’s details.

Important Note This guide is not intended to be used as a substitute for professional healthcare. The Partnership recommends you check with your healthcare provider before beginning any physical activity. References to any entity, service or source of information contained in this publication should not be considered an endorsement, either directly or implied, by The Partnership or our partners.


The Partnership for a Healthier Carroll County, Inc. 535 Old Westminster Pike Suite 102 Westminster, MD 21157(410) 871-7645 (410) 871-6325 fax

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CARROLLHealthy

In 2011, the U.S. Department of Agriculture (USDA) introduced a new visual guide to help us understand what constitutes a healthy meal. An update to the food pyramid concept in use and evolving since the 1980s, MyPlate reminds us that we should be more aware of what we put on our plate–and in our bodies—breakfast, lunch and dinner.4

THE NEW WAY TO LOOK AT YOUR PLATE

• Balance calories. Find out how many calories YOU need for a day as a first step in managing your weight. Go to www.ChooseMyPlate.gov to find your calorie level.

• Enjoy your food, but eat less. Take the time to fully enjoy your food as you eat it. Eating too fast and distracted eating can lead to eating too much.

• Avoid oversized portions. Use a smaller plate, bowl and glass. When eating out, choose a smaller size option, share a dish or take home part of your meal.

• Foods to eat more often. Eat more vegetables, fruits, whole grains and fat-free or 1% milk and dairy products. Make them the basis for meals and snacks.

• Make half your plate fruits and vegetables. Choose vegetables and fruits from all colors in the rainbow. Incorporate them into all parts of your meal.

• Make half your grains whole grains. Eat whole-grain bread instead of white bread. Try brown rice instead of white. Read ingredient labels to make sure whole grains are listed first.

• Foods to eat less often. Cut back on foods high in solid fats, added sugars and salt. Use these foods as occasional treats.

• Drink Water. Cut calories and sugar by drinking water or unsweetened beverages. Soda, energy drinks and sports drinks are a major source of both.

Source4

Family is a wellspring of support, encouragement and assurance, and provides the fertile ground in which the parent-child relationship thrives and children bloom. Amidst busy schedules, setting aside family time is vital to the success of our children—from their nutrition to their physical fitness.

As hectic jobs clash with busy sports schedules, parents and children often struggle to connect at the dinner table. Mealtimes, however, are critical to cultivate relationships and conversations that shape a child’s life—nutritionally and emotionally. A recent study shows that almost 25% of teens actually want more family mealtimes,5 and the

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FAMILIES...CHEW ON THIS!

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benefits of a shared table are noteworthy. Teens who eat with their families are 40% more likely to earn high grades in school,6 and children of all ages are more likely to adopt healthy eating habits if they see their parents modeling good nutrition. Pull up a chair at mealtimes! Trade the television for soft music and adopt a “no-electronics” dinner rule to ensure family talk-time is uninterrupted.

With nearly 97% of Carroll County families eating fast food four times per week,7 parents also need to focus on nutrition at mealtimes. Luckily, many helpful resources are available. The USDA’s My Plate program helps families build a healthy plate by prompting them to fill up on nutrient-dense foods that are lower in calories, salt, sugars and saturated fats. Similarly, the It’s Crunch Time! healthy eating program–developed by The Partnership–provides a framework for families to make healthy nutrition changes, and engages kids in their own nutrition. Go to www.HealthyCarroll.org for program information.Snacks are part of a family’s eating landscape. The American Dietetic Association found that many kids are skipping meals and refueling via snacks instead—leaving their nutrition lacking. In fact, high school students who purchase vending snacks eat nearly 300 empty calories daily!8 If schedules cause mealtimes to be bumped, families should select snacks that provide whole grains, fruit, vegetable or dairy—even vending machines now contain healthier options. For information on healthier vending snacks, go to www.HealthyCarroll.org.

With desserts, pizza and soda composing the top three energy sources for kids, ages 2-18,9 it is clear that families need to rethink their nutrition choices. See the tips in this guide for ideas on how to increase nutritious options for your family.

INFANCYProper nutrition is an important part of a baby’s growth and development. Besides nurturing their biological needs by providing adequate nourishment, feeding time creates a strong and needed emotional bond between caregiver and child—whether feeding by breast or bottle. Regardless of the feeding method, breast milk is widely considered best for babies during the first year. Research has shown that because of the content of breast milk, breast-fed babies have better digestion, intestinal defenses, brain and retinal growth. The American Academy of Pediatrics encourages mothers to breast feed exclusively for the first 6 months, then continue for at least 12 months or as long as mom and baby are able to.

By the time babies reach 4 to 6 months, they may start to try other food sources supplemental to formula or breast milk. To begin, choose whole, healthy foods without added sugar and salt. Move through stages of texture from smooth, mashed or chopped to tiny pieces of food. Babies will let you know if they are ready to move on by their ability to chew and swallow the food given. The best approach to introducing new foods is to do so one new food at a time, and wait at least 2 to 3 days before starting another. After each new food, watch for any allergic reactions such as diarrhea, rash or vomiting. If any of these occur, stop using the new food and consult your child’s doctor. At 6 months, you may begin to give liquids in a cup, but should choose breast milk, formula or water. Many parents give their children juice as a source of vitamins and natural sugar, but too much juice can contribute to problems like poor nutrition, obesity and tooth decay. Juice mixed with water in 4-ounce ratios may be given as a treat, but should not be an infant’s primary source of liquids.

Nutrition Tips For FAMILIES

Jump Start Your Family’s DayCereals star at family breakfasts, and that can be a good thing! Families should opt for cereals that are lower in sugar (5-7 grams per serving) and offer whole grains. Good choices included:

•Kix•Life (original)•Cheerios (original and multi-grain)•Kashi Heart to Heart

•Quaker lower-sugar instant oatmeal•Wheat Chex•Honey Bunches of Oats

Source10

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Food Group/Age 3-7 8-13 AdolescentsGrains: iron, B Vitamins, fiber, magnesium, selenium 5 ounces 6 ounces 7-10 ounces

Vegetables: fiber, folate, vitamins, potassium 1 ½ cups 2 ½ cups 3-4 cups

Fruits: antioxidants, potassium, fiber, folate, vitamins 1 ½ cups 2 cups 2 ½ cups

Dairy: calcium, potassium, Vitamin D 3 cups 4 ½ cups 4 ½ cupsMeat and Beans: iron, zinc, magnesium, protein, vitamins 4 ounces 5 ½ ounces 6-7 ounces

Daily Recommendations By Age

Source13

The “Do’s & Don’ts” Of Buying Organic•Don’t only shop the organic section of your grocery store. Do research to find places in your

community that offer better prices.•Do join a Community Supported Agricultural (CSA) program to save money. You pay a local

farm and, each week, you will receive boxes of fresh fruits and vegetables. Check out www.organicconsumers.org to find a list of CSAs.

•Do shop at farmers markets where produce is cheaper and fresher. Ask about discounts for buying in bulk.

•Don’t do it on your own. Join a co-op or a buying club for discounted prices.•Do buy in bulk, especially for in season fruits and vegetables. Freeze excess produce for out-of-

season use. •Don’t limit yourself. Buy organic store brands. Clip coupons and watch for sales when you can

stock up.•Do consider growing your own produce. •Do consider buying the “dirty dozen” as organic, which contain the most pesticides and

the “cleanest dozen” as non-organic for extra savings. Check out www.organic.org/articles/showarticle/article-214 for the list of those 12 fruits and vegetables. Source11

Healthy Packed LunchesThese tips will help you pack healthier lunches, whether for school, work or a day trip!

•Allow your children to help choose what they pack for lunch. Give them healthy options.• Include fruits. Packaged fruits should not have added sugar. To save money, cut your own fruit

instead of buying pre-cut ones.• Include vegetables. Try a low-fat dip or roast them with a little bit of salt.• Include a low-fat, low-sugar dairy product, like string cheese or yogurt.•Choose whole-grain bread for sandwiches. Read the label. Make sure that first ingredient listed

is whole grain (not enriched). Also, choose one that has at least 4 grams per serving of fiber. • Instead of processed lunch meats, try cooking chicken or turkey and use that meat on the

sandwich. Freeze until ready to use. •Load up the sandwich with vegetables, like spinach and sprouts.•Prepare your favorite, healthy meal in bulk and freeze in individual servings for a quick lunch.• Instead of sugary desserts, try making homemade, low-sugar granola bars with fruit and nuts.

Source12

Nutrition Tips For FAMILIES...continued

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Nutrition and physical activity go hand in hand. Eating well fuels families to enjoy activities together. Active family time not only strengthens relationships, but also encourages kids to embrace fitness. As with nutrition, parents are their children’s best fitness resources. Family time spent taking walks, riding bikes, hiking or just playing tag in the yard reinforces the value of physical activity, and kids will be more likely to continue healthy habits into adulthood.

Most people know that physical activity boosts cardiovascular, bone and muscle strength, as well as endurance, but exercise may also increase brainpower! Community health researchers found that kids who engaged in just 20 minutes of moderate exercise before taking a test focused more clearly on tasks and achieved higher test scores than those kids who were sedentary before the tests.14 Adults gain similar benefits, so make family time an active event!

FAMILIES...ON THE MOVE!

activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity

Make The Most Of “Tummy Time”†Infants should spend some time each day on their stomach*. It is essential for proper motor skills development, as well as to strengthen the muscles of the head, neck, arms and back.

•Place infants face down on caretakers’ chests, while the caretakers lay down flat on their backs. Caretakers should interact with infants, encouraging them to turn their head and look up.

•Lay infants on their stomachs on the floor. If necessary, place a rolled towel under their chests and arms to help lift their heads. Caretakers can lie across from the infants to play.

•To keep babies engaged:•Place toys around babies for them to look at.•Place two infants face to face to look at each other.•Dim the room and shine a flashlight. Encourage babies to follow the light.•Place an open book in front of babies and read the story to them.

†“Tummy time” should always be supervised and NEVER put sleeping babies on their tummies.Source16

Physical Activity Tips For FAMILIES

Your Active Pregnancy...Safe* Activities To Keep You Fit While Your Family Grows•Kegel exercises. These exercises strengthen the pelvic floor muscles. They lead to better

bladder control, easier delivery and better recovery after birth.•Swimming. It allows for a good cardio work out, but less weight and stress on the joints.•Stationary bicycling. This supports your extra weight. Use extra caution as your center of

gravity will shift, throwing you off balance.•Yoga. Lowers stress. There are also special pregnancy yoga classes. Take caution not to lay on

your back too long and not to over-exert yourself.•Stair climbing machines. There is a low risk of falling because of the protective side rails.

*Always talk to a health care provider before starting a new exercise routine, especially while pregnant.Source15

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Physical Activity Tips For FAMILIES...continuedHow To Encourage Motor Skills DevelopmentEarly physical activity and motor skills development for infants and children provide a strong foundation for participation in activities that require skillful movement and encourage lifelong fitness.

Birth to 12 Months•Encourage the infant to crawl by putting attractive objects just out of reach.•Have sturdy objects that the infant can pull onto in order to stand up.•Gently move the infant (roll, sway, bounce, turn) to encourage connections to support muscle

development.•Give the infant objects of difference sizes to hold and manipulate.

1 Year – 3 Years•Provide toys that the child can climb on.•Encourage the child to jump over objects and walk up and down stairs.•Give the child different-sized balls to throw and kick.•Encourage writing, drawing and coloring.

4 Years – 6 Years•Help your children practice balance by drawing a line on the pavement with chalk or creating a

line out of paper, yarn or rope on the floor and having them walk it.•Play catch with your child, which helps to develop running and throwing skills.•Have the child toss small objects into a container to develop hand-eye coordination.•Provide small objects that the child can string, sort and stack. Source17

Active Family TogethernessFamilies provide children with their most important lessons, and essential health guidance is high on the list. Make good nutrition and physical fitness a priority...your kids will thank you for it. Families can engage in dozens of activities together. Kid-tested and parent-approved favorites include:

•Smell the roses. Take a walk or hike and breathe in nature. Find a fitness trail, sidewalk or worn woodland pathway and enjoy the sights and sounds of being outdoors. On your journey, collect rocks, flowers and leaves; count how many different animals you see and hear; skip rocks in ponds and compete for the most ripples. Kids like to explore, so slow down and soak up your surroundings as you trek.

•Exercise imagination. Kids specialize in dreaming up active fun—parents just need to climb aboard their kids’ imaginations! Create a treasure-hunt list of items found outside in a yard or neighborhood, and run, walk or crawl to locate them. Better yet, team up with neighbor kids for friendly competition. Create a physical fitness obstacle course. Jump over laundry baskets, crawl under tables and sprint to the mailbox—let kids design the course to allow them to become engaged in physical fitness

•Park play. Community parks are a mecca of fun activities, which are often free to the public. Canoe around a lake in summer, tromp through leaves in the fall and watch nature wake up from its winter nap in spring. Families can pack a bag of outdoor toys and spend an entire day playing at the park, from scrambling on the jungle gyms to playing a game of kickball in an open field. Pack a healthy lunch and demonstrate good nutrition while you’re at it!

Source18

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Web Sites Of Interest For FAMILIES!• Health.gov: www.health.gov• ACE GetFit: www.acefitness.org• Shape Up America!: www.shapeup.org/publications• KidsHealth: www.kidshealth.org• American Pregnancy Association: www.americanpregnancy.org

Fun Family Activities That Get EVERYONE Moving• Instead of watching TV after dinner, go for a family walk or run.•Play a sport in the evening as a family, in the backyard or at a local park.•On the weekends, try to go out for a long hike or bike ride.•Play a jump-rope game, or have a hula-hoop competition.•Do yard work together for yourself and neighbors that may not be able to do it themselves.• Join a family friendly gym with special activities for the kids.•When the weather is bad, go for a brisk walk around your local shopping mall.•Have a dance party or a friendly dance competition.•Play a running game–like tag or capture the flag. Ask other friends and family to join.•Go explore somewhere new! Take a walk around a local town, museum, zoo or park.

Source19

Physical Activity Tips For FAMILIES...continued

During toddler and preschool stages, children grow at a slower rate than during infancy. Trust your children to eat enough; allow them to use their internal signals to decide how much and what to eat. Children eat when they are hungry and usually stop when they are full. Your child’s relationship with food as a source of fuel is developing, and he or she has a natural ability to decide when he or she is hungry or not. Additionally, if you are concerned your child is not eating enough, bear in mind that child-sized portions are ¼ to ½ adult sized portions. Another serving size guideline is 1 tablespoon of each food group per year of age. All kids go through

stages of being picky about food. Between the ages of 1 and 3, kids are hesitant or afraid to try new items. They are expressing independence by being selective with food. After age 2, parents should begin to focus meals on foods that are lower in fat and saturated fat, such as reduced-fat dairy foods and leaner meats to establish healthy habits for life.

Childhood is a time to establish patterns of eating that promote health and wellness. Children should not be “put on a diet,” especially as they are still growing. Focus on food choices and physical activity instead of a strict eating plan.

KIDS & TEENSnutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition

KIDS...CHEW ON THIS!AGES 5-12

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Kick Sugar To The Curb!Don’t let extra sugar drag your energy down! The average kid your age should have no more than 12 teaspoons of sugar per day. How do some common foods stack up? One serving of “fruity circle” cereal has three teaspoons of sugar. A snack pack of pudding can have up to five teaspoons. Even canned fruits, if packed in syrup instead of juice, can contain up to six teaspoons worth of sugar. To figure out how many teaspoons are hiding in your favorite foods, read nutrition labels and divide the grams of sugar by four. Ask an adult to help you if you need to!

•Try oatmeal and cereals that are lower in sugar but not artificially sweetened (read the box with an adult) and add fruit to naturally sweeten it.

•Speaking of fruit, sweeten plain yogurt—either in a bowl or in a smoothie—using your favorite fruits. Blend and freeze your favorite combinations of fruit to make homemade “ice cream” and popsicles.

•Sodas and fruit juices are loaded with added sugar. Instead, try lemon water, iced tea or mix 100% fruit juice with water. Beware of sports drinks that are mostly sugar water.

•Ask an adult to help you make homemade applesauce and add other fruits you enjoy—like berries, peaches and pears. Eat this in place of canned fruit in syrup or fruit snacks made with added sugar.

•Try natural peanut butter and natural jelly without added sugar. Source20

Nutrition Tips For KIDS ages 5-12

Kids, Eat The Rainbow! Here’s How To Get More Of The Good StuffEating vegetables—and fruits—from every color in the rainbow helps to make sure your body is getting all of the vitamins and minerals it needs to grow up healthy! Vegetables also contain fiber, which fills you up and keeps you running longer. Vegetables are great in a salad or cooked on the stove, but there are lots of ways to enjoy your veggies. Read ahead and share these tips with your parents to learn fun and delicious ways to get more colors into your belly!

•Fruit smoothies are delicious, but did you know you can also add carrots, spinach, celery and other vegetables to your smoothies?

•Ask an adult to cut up vegetables to keep in the refrigerator. Any time you want a snack, grab a handful and dip them into low-fat yogurt, bean dip or guacamole.

•Go with your mom or dad to the grocery store and help pick out vegetables. Learn how to prepare them together!

•Ask a parent to add vegetables like zucchini, carrots, peppers and mushrooms to spaghetti sauce and chili for a nutritional boost with lots of flavor.

•Eat your rice, pasta, soup or chili from a scooped-out tomato or pepper.•Plant a garden with your family and friends...and then eat the rewards!•Vegetables also go great in scrambled eggs in the morning or on pizza for dinner!

Source21

Quenching Your ThirstThirsty kids need water more than any other drink! Avoid sugary drinks like soda, fruit punches, energy drinks and sport drinks–they won’t do a body good like water, milk or 100% fruit juice.

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Being a teenager means having a little more control over your food choices. You spend more time in school activities and other social settings. These opportunities can present danger when it comes to your nutrition. Frequently eating “junk foods,” coupled with not enough whole foods, can lead to malnutrition—a lack of the proper nutrients your body needs to grow strong and be healthy. Did you know, second only to infancy, adolescence is the fastest growth stage in life? During the teen years there is an increased need for calories, calcium,

iron, zinc, Vitamins E and K, and magnesium due to more muscle mass and a greater blood supply. Look to the chart on Page 5 to find food sources of these nutrients. Almost half of an adult’s bone mass also forms during the teen years. So make sure you are adding some dark greens and low-fat dairy to your diet. Teenage girls, you will have increased iron needs due to menstrual losses and should add meat, poultry, beans, raisins, iron fortified cereals and eggs to your diet.

TEENS...CHEW ON THIS!AGES 13-20

Nutrition Tips For TEENS ages 13-20Boost Your Bone HealthHere are some simple tips to help you increase your bone density.

•Eat more fruits and vegetables, which have several vitamins and minerals, including potassium, magnesium and Vitamin K, which are essential to help maintain bone health.

•Limit the amount of salt you eat. High amounts of salt in the diet increase the amount of calcium excreted by the body. Remember, packaged food are high in salt.

•Do not take high-potency Vitamin A supplements, which decrease bone density.•Get sufficient Vitamin D. Try these Vitamin D-rich foods: canned tuna, salmon, and Vitamin-D

fortified milk, orange juice and eggs. • Get sufficient calcium. Try these calcium rich foods: tofu, beans, collard greens, green beans,

spinach, turnip greens, calcium fortified juice, broccoli, almonds, dairy products and oranges.•Remember to eat calcium and Vitamin D-rich foods together. Vitamin D helps your body to

absorb the calcium. Source22

Best Nutrition Phone AppsTry one of these phone apps to make eating healthier easier!

iPhone™•Mint Nutrition: This app allows you to create a “plate” by combining the foods that you plan to

eat and lists the total nutrition facts. This app helps you to make healthier choices when eating out and cooking at home.

•The Carrot: This app is loaded with various types of diet and exercise trackers, as well as a journal and searchable database of nutrition information

•Fooducate: This app allows you to scan the barcode of a packaged food. It gives a grade, and any good or bad qualities about the food. Also Available for Android™.

Android™•GoMeals: This app provides a food nutrition database for grocery and restaurant items,

restaurant map and menu locator, as well as a meal tracker.•Carbodroid - Water For Fit: This app keeps track of how much water you drink and reminds

you to drink more.•Calorie Counter by FatSecret: This app provides nutritional information, meal tracker, exercise

tracker, barcode scanner and progress record.Source23

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Has an adult ever told you to “settle down” or “stop being so rowdy”? Your young body has a TON of energy to let out every day, and physical activity is just the way to do it.

At this stage of life, you need an hour each day of concentrated physical activity.24 The best ways to accomplish this goal is through sports, gym class or playing at home with friends and family. Especially important in your youth is building strong bones, muscles, heart and lungs for your lifetime. In your early years, jumping rope, playing tag and climbing on playground equipment are great ways

to strengthen your body.25 In later years, sports teams—especially sports that involve running and jumping—help to build strong bones, heart and lungs. As an older kid, lifting weights is great for strength training, and yoga, dance or martial arts will increase flexibility of muscles and joints.24

Remember to check with your parents and the doctor to make sure that you are exercising at an appropriate level for your age and fitness level. The work you are doing now is laying the foundation for a healthier adult life. So get out and PLAY!

KIDS & TEENS...ON THE MOVE!


Promoting An Active Lifestyle — Finding The Right SportBetween the ages of 6 and 10, most children are fine-tuning their motor skills. By the age of 11, many are capable of participating on sports teams. Help your child find a physical activity that he or she may enjoy for life.

•Allow your child to try various activities to determine which fit their interests and skills. This may encourage lifelong participation.

•Consider your child’s personality and athletic ability. Some children prefer individual activities (like ballet or karate) while others prefer team sports (like soccer or baseball).

•Participate in physical activity with your child to show the importance of being active.•Children will be more likely to engage in activity if they feel capable and are having fun. If the

child does not enjoy the activity, find something new.•Minimize feelings of embarrassment, boredom, competition and excessive structure, which

discourage children from being active.•Remind your children that it is not always about winning. It is about enjoying the game and

being active! Source26

Physical Activity Tips For KIDS & TEENS

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With so many fad diets, lifestyle choices and the abundance of information available on the Internet, it’s easy to become confused about how to fuel your body. Knowing what to eat, when to eat it and how to prepare food can be tricky. The USDA’s recommendations are updated every five

years to help us form healthy eating patterns and to keep us up to date with scientific research and technology. In 2011, MyPlate–a tool that presents a snapshot of a healthy meal–was published. It’s being used as the government standard to show that half of the average American’s plate should

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ADULTS...CHEW ON THIS!

Web Sites Of Interest For KIDS & TEENS!•BAM-Body and Mind: www.bam.gov •Eat Smart, Be Fit Maryland: http://eatsmart.umd.edu•Healthier Generation: www.healthiergeneration.org•Kids Health: www.kidshealth.org • Kids & Nutrition: www.ext.nodak.edu/food/kidsnutrition• MyPlate: www.choosemyplate.gov

What If My Child Doesn’t Like Sports?There are many reasons why children may not like sports. Here are some common reasons why, and what you can do to help.

•Lack of skills. Help your children practice and improve skills at home where no one is watching.•Too much competition. Speak with the coach about being less competitive or find a new, less

competitive team.•Fear of failing. Remind your children that sports are about being active and having fun. Praise

your children for hard work and remind them of their best traits. Practicing can help to boost positive feelings.

•The wrong sport. Help your children to find the right sports by considering their interests and skills and by trying a variety of sports.

•Feeling self-conscious. Some children may feel uncomfortable with their body type so try to find an activity for which their body type would be advantageous. Try a physically active club, like Boy Scouts or Girl Scouts.

•Personal preference. Some children may prefer non-organized sports. They may prefer to play a sport alone, like bike riding or skateboarding. Encourage safe, supervised play time.

Source27

Physical Activity Tips For KIDS & TEENS...continued

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CARROLLHealthy

Nutrition Tips For ADULTSHow To increase HDL (the good) & Lower LDL (the bad) Cholesterol: Ages 20-50

To Increase HDL•Eat fatty fish (such as salmon, sardines or mackerel) several times a week.•Consume omega 3 fatty acids (in ground flax seeds, walnuts, soy and green leafy vegetables).•Eat fruits and juices from fruits that have purple skins.

Decrease LDL•Eat more whole grains (especially oats and barley). Aim for at least 20 grams of fiber a day, with

5-10 grams from soluble fiber.•Eat more beans, eggplant, nuts, soy and fatty fish.•Eat less saturated fat.

Avoid These Foods, Which Decrease HDL•Refined sugars and carbs (white breads, non-whole grain products, sugar and sweetened drinks).•Very low fat diets. Your body needs healthy fats from fish, nuts, seeds and legumes!•Any food that contains trans fats.

Source28

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consist of fruits and vegetables, one quarter should contain meat, poultry or other protein source and the last quarter should contain grains. Half of your daily grain consumption should be whole grains. Dairy is represented by a cup of milk and should be consumed in low fat or fat free varieties for most adults.

Variety can be the key to an exciting meal plan. Add assorted vegetables to casseroles, stir-frys and pasta dishes. Salads don’t have to be “garden-variety” side

dishes. Try new combinations such as mixed greens with apple or pear, arugula with grilled vegetables or serve salad as your main course, topped with lean protein. Endless cookbooks, recipe sites, cooking shows and phone applications can introduce you to new food experiences. It’s also important to limit your intake of solid fats, added sugars and salt. These additives can contribute to excess weight, obesity, heart disease and diabetes. A healthy diet–combined with regular physical activity–will have you looking and feeling great.

Tips To Meet Recommended Daily Values Of Some Important Nutrients OnA Vegetarian DietBeing a vegetarian can provide many health benefits; however, it may be difficult to acquire some nutrients. Below is a list of these nutrients and foods to help vegetarians meet their daily needs.

Calcium•Fortified soy milk, rice milk, orange juice; leafy greens; broccoli; beans; almonds; sesame seeds;

soy; blackstrap molasses; figs.Iron--be sure to consume iron-rich foods with good sources of Vitamin C to increase absorption•Beans; dark green vegetables; prune juice; fortified breads and cereals; nuts; potatoes; instant

oatmeal; dried fruit.Protein•Beans; whole grains; soy; nuts; nut butters. Consuming dairy also provides protein.

Vitamin B12–supplementation may be required if enough is not consumed from the following:•B12-fortified foods, such as cereals or soy milk; dairy products.

Vitamin D•Vitamin D-fortified foods, such as soy milk, orange juice, cereal; eggs; cow milk.

Source29


Physical Activity Tips For ADULTS How To Prevent InjuriesInjuries are one of the top reasons why individuals stop participation in physical activity.31 Here are some guidelines to prevent injuries.

•Prevent knee injury by stretching and strengthening the leg muscles.•Gradually change the intensity of activity, not suddenly.•Ensure a proper warm up before activity and a proper cool down after activity.•Do not exercise the same group of muscles two days in a row.• Include stretching in your routine to increase the flexibility and strength of your muscles.•Wear proper, supportive shoes as well as any other safety equipment that is necessary, such as a

helmet and/or pads.•Prevent overuse injuries through proper training, including a balance of increasing strength,

flexibility and core stability. Do not over-train.•Check out this web site–www.stopsportsinjuries.org–and click on the link for your activity for

specific injury prevention information. Source31

Feel Well—Exercise To Reduce StressFeeling stress, anxiety or depression? Some activities may help reduce the occurrence of these feelings.

•Yoga and tai chi reduce anxiety and stress—as well as improve physical fitness.•Attend a fitness class or join a team sport to meet new people.•Ask a friend to exercise with you–don’t isolate yourself.•Play with a pet–if you or someone you know has one. Pets reduce stress and improve feelings of

well being.•Try to do physical activity outside in the sunlight, which may lessen feelings of depression.

Source32

During your adult years, you are always on the go. Whether you are single, married, have a family or not, chances are you are committed to a variety of activities, and your schedule may change on a daily basis. How do you keep up with all of those commitments? Do you have enough energy to power through? Daily physical activity will help you to stay strong and active for years to come. A commitment to your own well being is as important as your commitments to other activities. In this stage of life you may becoming more sedentary, which is why it is incredibly important to make sure you are

still getting 2 hours and 30 minutes of moderate or 1 hour and 15 minutes of vigorous activity each week.30 You can break this up into 20-30 minute segments but you should try to incorporate strength training, aerobics and flexibility training in your activities.30 Ask your doctor what exercises are best for you based off of your individual goals and fitness level. Make an appointment to engage in some form of daily physical activity. Play with your kids, your friends or your pet. Run, walk, dance, swim or join a gym. The possibilities are endless, but you have to schedule the time for you. You deserve it!

ADULTS...ON THE MOVE!


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How To Turn Physical Activity Into A Habit•Write down your goals and motivations in positive terms. Instead of saying what you want to

change, say what you want to be. For example, instead of saying, “I want to lose weight,” say, “I want to be healthy.”

•Commit to exercise every day and make it a top priority. Schedule your gym time so that you are accountable to go. It is just as important as all other tasks.

•Pick a time that is convenient when you are least likely to skip it for something else. For example, exercise early in the morning or on the way home from work. Make this a routine.

•Change your self-image. Picture yourself achieving your goal and as an active, healthy person who exercises every day. Your behaviors will follow what you believe to be true.

• Reward yourself. Choose rewards that support your new self-identity. For example, buy yourself new exercise clothes, not junk food.

•Track your progress. Mark on a calendar or in a log book each time you are active. Remember that it’s one day at a time and each day counts.

•Choose a variety of activities that you ENJOY. If you like it, you will do it. Source33

Web Sites Of Interest For ADULTS!• Health Central: www.healthcentral.com• Livestrong: www.livestrong.com• Sports Injuries: www.stopsportsinjuries.org• Web MD: www.webmd.com• Women’s Heart Health: www.womensheart.org

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Physical Activity Tips For ADULTS...continued

Get Fit For Free...Or At A VERY Low Cost!You don’t need special equipment to get a good aerobic workout. With a little effort, activities you already do can become part of your fitness routine. Or buy a few low-cost fitness products to boost your workout.

FREE Fitness•Step up your game. Take a brisk walk every day. Take stairs instead of the elevator—or make a

full workout of JUST climbing stairs. Sneak in extra steps whenever you can by parking farther away from your destination.

•Make a workout of household chores. Mow the lawn. Weed the garden. Rake leaves. Shovel snow. Even indoor activities—such as vacuuming and scrubbing—count as a workout IF you can get your heart rate up.

•Have FUN. If you’re a parent, don’t just watch your children play...join them! Play a game of tag or kickball. Walk them to the park. Put on your favorite music and DANCE. Or go to a community pool—even if you don’t swim, you can enjoy time in the water or walk in the shallow end.

Low-Cost Options •Dumbbells. Using these small, hand-held weights—available in many sizes—can help

strengthen your upper body.•Resistance Tubing. These stretchy tubes in varying degrees of resistance offer weight-like

resistance when you pull on them to help build strength in your arms and other muscles.•Jump-Rope. Skipping rope can be a great cardiovascular workout.•Fitness Ball. You can do many core exercises, including abdominal crunches, with a fitness ball.

You can also use it to improve your flexibility and balance.•Exercise videos, DVDs or podcasts. Pick a program that matches your current fitness level and

is endorsed by a certified fitness instructor. Check your local library for free options! Source34


Making smart food choices in your later years can not only prolong your life but also can improve the quality of it. Chronic diseases—such as diabetes and heart disease—may be well controlled and improved by picking foods low in fat, salt and sugar and high in nutrient value. As an older adult, your body needs extra Vitamin B12 to improve red blood cell formation and neurologic function. Your body needs Vitamin D and calcium to maintain bone strength and reduce the chance for breaks. Fiber-rich foods are important to battle constipation, heart disease, weight gain and control blood sugar. Increasing potassium can help control high blood pressure.

If you are still very active, your total calorie consumption may not need to change as you get older. But if you are finding yourself less physically active, it’s a good idea to talk to your doctor about dietary intake changes. Overall, using the MyPlate (www.ChooseMyPlate.gov, or see page 3) tool as a guide is still an appropriate approach to meal times. Fill half of your plate with fruits and vegetables, one quarter with quality grain sources and one quarter with lean protein. Add in low-fat milk and dairy to fulfill your calcium and Vitamin D requirements, and you are on the path to not only living longer, but feeling great.

OLDER ADULTSnutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition

OLDER ADULTS...CHEW ON THIS!

Nutrition Tips For OLDER ADULTSEat Healthy, Save Money

•Make your own hot cereal. Buy plain, whole grains (such as oats), add chopped nuts or seeds, dried or fresh fruit, and other nutritious toppings. Add water or low-fat milk and cook.

•Prepare and freeze meals ahead of time. When low on time, heat them up instead of eating out.•Stock frozen and canned vegetables and fruit at home. Buy low-sodium, no-sugar-added options. •Opt for vegetarian dishes packed with protein, instead of meat-based dishes. Explore various

types of legumes and whole grains. They are inexpensive and filling. •Buy dry legumes, cook and freeze in meal-size quantities; it’s cheaper than buying canned and

contains less salt. •Buy plain whole grain pastas and rice and season them yourself. This is cheaper and healthier

than prepackaged, processed options. •Buy snack-size, resealable bags and make your own single serving snacks. •Don’t buy precut fruits and vegetables. Buy whole items and prepare yourself. •Check out local farmers markets for added savings. Can, dry or freeze items that are cheap and

in-season for added savings. •Grow your own fruits, vegetables and herbs.•Plan all of your meals for a week–and make a list–before grocery shopping.

Source35

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How To Enjoy A Nutritious Diet With DenturesWearing dentures requires a few adjustments in how you eat. Here are tips to help maintain healthy eating.

•Puree or finely chop fruits so that they are easier to chew. Berries with seeds should not be eaten unless the seeds are removed.

•Grind seeds and nuts into a powder-like consistency and add to cereal, yogurt and meals.•Boil or blend vegetables until they are soft.•Choose hot, cooked whole-grain cereals over cold ones. Add some fruit and ground nuts. • Instead of eating tough, red meats, choose poultry, fish, eggs, tofu and legumes for protein. •Make smoothies containing vegetables, fruits, Greek yogurt, ground nuts and seeds for an easy,

nutrient-dense snack.•Choose whole-grain bread, cereal and pasta to increase fiber consumption. •Choose Greek yogurt–which is high in protein–in low-fat, low-sugar varieties with at least 20%

daily value of calcium and Vitamin D. Avoid fruit-on-the-bottom varieties and added, sugary granola.

Source36

Nutrition Tips For OLDER ADULTS...continued

Physical activity knows no age limit. You are in the golden years of your life and deserve a body that can take you through all of the adventures ahead. Older adults should still aim for 2 hours and 30 minutes of moderate intensity or 1 hour and 15 minutes of vigorous activity per week.37 This is the age where you will reap the most benefit from all of your hard work. Regular physical activity can improve your quality of life even if you are living with chronic conditions such as arthritis, diabetes or heart disease.37 The key is to talk to your doctor about the best exercise options based on any physical limitations you may have. Any exercise plan you choose should encompass aerobic activity for your

heart and lungs, resistance training for your bones, muscles and joints, and balance training to prevent falls. Combined, these elements will help deter injury and also help you recover more quickly from injury. As always, check with your doctor before trying any new exercise program. Physical activity as an older adult can also help in other areas of your life. Look into senior centers and county parks and recreation departments for activities designed just for you. Trying new forms of fitness will help your mind stay sharp, help you make friends or spend time with existing ones, and support your community while staying fit.

OLDER ADULTS...ON THE MOVE!


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Physical Activity Tips For OLDER ADULTS

Bone-Building ExercisesWeight-bearing exercises help to increase bone density by causing the muscles to pull on the bones, increasing the production of new bone tissue. Great weight-bearing exercises include.

•Weight lifting• Jogging•Stair climbing•Step aerobics•Elastic band exercises•Yoga

As your strength increases, increase the weight or resistance, not the number of repetitions for the maximum bone-building benefit.

Source38

Get Active On A BudgetYou do not need a membership to a gym to enjoy the benefits of physical activity. Try these FREE activities to meet your activity goals:

•Housework—try to move as much and as quickly as possible•Gardening and yard work•Climb up and down the stairs repeatedly•Take a walk–inside or out! Don’t be afraid to walk briskly around your house and listen to your

favorite music or TV show•Rent an exercise video from the library •Check out a book or go online to find some stretching or weight-lifting exercises to do at home•Walk around a shopping mall or large store•Take a bicycle ride around your neighborhood or one of Carroll County’s parks and trails•Dance to your favorite music

Source39

How To Improve Balance & Prevent FallsEach year, one-third of people over the age of 65 fall as the result of poor balance and a loss of lower body strength. Try these easy-to-do, at-home exercises to improve your balance and to decrease your risk of falling.

•Stand on one foot at a time. It may be helpful to have something nearby to hold onto at first.•Try to walk heel-to-toe, in a straight line.•Walk in a straight line, with your arms raised about shoulder height. As you walk, hold your

back leg up for two seconds before you bring it forward to complete the step.•Stand in place and raise one leg at a time for as long as you can. You should alternate raising

your leg in different directions: in front, beside, and behind yourself. As your balance improves, try to complete these exercises with your eyes closed for an extra challenge.

Source40

Web Sites Of Interest For OLDER ADULTS!• Nutrition Journal: www.seniorjournal.com• Recipes & Tips: www.eatingwell.com• Senior Health: http://nihseniorhealth.gov• Senior Fitness: http://seniorfitness.com

One of the great things about living in Carroll County is the abundance of available agriculture. Whether you live in Mt. Airy, Westminster, Sykesville, Taneytown, Hampstead or in between, there are many options for fresh produce, meats, dairy and homemade goods.

Carroll County farmers don’t just open produce stands, they also participate in farmers markets, community supported agriculture programs, “farm to

school” learning projects and operate fully functional stores. Some farms offer tours for schools and groups so that you can see what their practices are and learn about their history. Some Carroll County farmers even host “pick your own” opportunities based on season. There is no better way to know exactly how fresh your produce is!

See the listing on next page to find farms in your area.

FARMING IN OUR COMMUNITIES

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We have already outlined how good nutrition and physical activity can power you through all of life’s stages, now how can you make the most out of your quality of life? Where can you go with friends, family and coworkers in our community? And how can you contribute to your county’s economy, history and preservation?

By supporting local parks and recreation programs and joining the fun at community events you are making an investment in where you live. There are a lot of different ways to explore our community’s rich history of farming and agriculture.

Visit http://carr.org for more ideas of how to become involved in your community.

COMMUNITIESall together now all together now all together now all together now all together now all together now all together now all together now

HEALTHY COMMUNITIES

Here is a simple list of ways to give back to your community while adding value to your daily life:•Take a stroll through one of Carroll County’s many parks.•Sign up for a class or team sponsored by the local Parks and Recreation Council.•Visit historical sites throughout the county, such as The Farm Museum, Baugher’s Orchard,

Antrim 1844 and Union Mills Homestead to learn more about our past and how you can help in the future.

•Volunteer at one of many local service agencies and nonprofits.•Attend festivals and events sponsored by your local government and agencies.

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Tips For HEALTHY COMMUNITY LIVING


FARMS & FARMERS MARKETS IN CARROLL COUNTYCARROLL: 21776

Maryland Homestead Products2441 Marston Rd443-487-2398

FALLSTON: 21047

Belvedere Farm2840 Pleasantville Rd410-877-9448

FINKSBURG: 21048

Churchill Farms1428 Deer Park Rd410-876-6202

GAMBER: 21784

Carolyn Farm & Orchard3899 Sykesville Rd410-795-4228

HAMPSTEAD: 21074

Deep Run Farms3617 St. Paul Rd

Galloping Goose Vineyard4326 Maple Grove Rd410-374-6596

Hampstead Farmer’s Market1341 N Main StVol Fire Dept Carnival Grounds

Sauders Quality Eggs3986 Hampstead Mexico Rd410-239-8111

Stoney Acres113 Weaver Lane

Unger’s Fruit Farm2020 Albert Rill Rd

LINEBORO: 21088

Lavender Hills Farm & CSA4541 Baughman Mill Rd410-533-4313

MANCHESTER: 21102

Black Rock Orchard5400 N. Church St

Cygnus Wine Cellars5400 N. Church St

Kingdom Acres4121 Schalk 1 Rd410-374-8802

Lindemann’s Apiary3626 Millers Station Rd

P&J’s Peaceful Valley Farm4248 Rupp Rd410-239-4976

Quality Evergreens2020 Garrett Rd410-374-1499

Quiet Valley Farm3913 Millers Station Rd

Richfield Farm3301 Warehime Rd

Thomas Tree Farm3501 Hanover Pike410-374-9538

Buppert’s Doran’s Chance Farm Inc7102 Brangles Rd410-795-6815

MOUNT AIRY: 21771

Mount Airy Farmers’ MarketMunicipal Parking LotPark Ave between Veterans Lane & Cross St

Knill’s Farm Market4001 W Watersville Rd301-829-6799

Pheasant Hill Farm4755 Buffalo Rd410-875-3319

Willow Pond Hydroponics LLC5000 Buffalo Rd410-635-8883

NEW WINDSOR: 21776

The Hen’s Nest801 Green Valley Rd410-635-6141

Truffula Seed Produce2732 Old New Windsor Pike301-697-4806

STREET: 21154

Woolly Hill Farm3743 Ady Rd410-836-7501

SYKESVILLE: 21784

Zeppland1625 Route 32

TANEYTOWN: 21787

Autumn Harvest2421 Trevanion Rd301-360-3809

De La Tierra Gardens3968 Harney Rd443-536-3581

Eight Bells4028 Harney Rd410-756-4028

Schott Nurseries LLC2932 Basehores Mill Rd410-756-9175

Sewell’s Farm3400 Harney Rd410-795-5258

Taneytown Farmers’ MarketMemorial Park Rt. 140443-918-8100

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Violette Family Farm4408 Teeter Rd

White Rose Farm5009 Teeter Rd410-756-9303

UNION BRIDGE: 21791

Briar Ridge Farm4580 Middleburg Rd410-775-1855

Cat’s Paw Organic Farm14 Bucher John Rd410-775-2819

Ford’s Farm4396 Mill Race Dr410-775-1881

Lehigh View Farm6 Hoff Rd410-775-7058

Lovell Angus Organic Hay & Beef3915 Barkhill Rd410-775-7421

Lovell Cattle Company3915 Barkhill Rd410-775-7421

UPPERCO: 21155

Davidson Christmas Tree Farm1105 Emory Church Rd410-239-6556

WESTMINSTER: 21157/21158

Hirt Tree Farm917 Arnold Rd410-876-8839

Baugher’s Orchard1236 Baugher Rd410-848-5541

Breezy Trees Farm2198 Sams Creek Rd410-875-0665

Carlhaven Emu Farm910 Western Chapel Rd301-845-3915

Carroll County Farm Museum500 S Center St410-876-2667

Carroll County Farmer’s Market706 Agricultural Center Dr410-848-7748

Chestnut Creek Farm3610 Baker Rd410-259-3023

Deep Run Pawpaw Orchard Inc4265 Geeting Rd410-848-9826

Down to Earth Farm1415 Humbert Schoolhouse Rd

Downtown Westminster Farmers’ MarketRailroad Ave (Rt 27) & Emerald Hill Conway Parking Lot410-848-5294

Evermore Farm150 Rockland Rd443-398-6548

Heritage Hill Farm542 Roops Mill Rd410-218-9454

Kathryn’s Way Farm845 Humbert Schoolhouse Rd410-848-6392

MacBride & Gill Falcon Ridge Farm3811 Backwoods Rd301-854-6806

Mother’s Spring Farm61 Rockland Rd410-876-2885

Nev-R-Dun Farm2439 Hughes Shop Rd

Serpent Ridge Vineyard2962 Nicodemus Rd410-848-6511

Sunflower Garden2390 Manchester Rd443-865-2566

Sunset View Farms428 Barnes Ave

Thorne Farm1130 Martin Dr

Tomatoes Etc. Produce Farm2225 E Mayberry Rd410-346-6215

Westminster Antique Mall Farmers’ MarketCorner of Rt 27 & Hahn Rd410-848-5294

Source41


ACTIVITIESfor all for all for all for all for all for all for all for all for all for all for all for all for all for all for all for all for all for all for all for all for all for all

ACTIVITIES FOR ALL...There are so many healthy, exciting and motivating activities hosted in Carroll County all throughout the year, for all ages and interests. So be sure to get out there and get activity in your community!

WINTERChristmas Tree Farms• Showvaker’s Quality Evergreens (www.qualityevergreens.com/TreeGuide.htm) • Sewell’s Farm (www.sewellsfarm.com)

Holiday Tour of Carroll County Farm Museum• http://ccgovernment.carr.org/ccg/farmmus/docs/holiday-visit.pdf

Westminster Tree Lighting Ceremony & Holiday Parade• End of November

Christmas in Olde Towne Mount Airy• www.mountairymd.org/residents

Christmas in the Valley, Pleasant Valley Fire Hall• www.carrollcountytourism.org/events/calendar.aspx

Great Westminster Train Show• www.carrollcountytourism.org/events/calendar.aspx

SPRINGPick Your Own Produce• Baugher’s Farm Market (www.baughers.com)• Showvaker’s Quality Evergreens (www.qualityevergreens.com)

Go Local Fair (formerly The Maryland Heartland Sustainable Living Fair)• At the Carroll County Farm Museum• www.sustainablelivingmd.org

Annual Tour de Carroll• www.tourdecarroll.com/App_Content/home.aspx

Annual Easter Egg Hunt• On the grounds of Westminster City Hall• www.westminstermd.gov/recreation/rec_events.html

Flower & Jazz Festival (and Fun Run)• www.westminstermd.gov/recreation/rec_events.html

Mount Airy May Festival• www.mountairymd.org/residents/

SUMMERCascade Lake• www.cascadelake.com

River Valley Run• www.rivervalleyranch.com (search events)

Rodeo, Concert & Fireworks• www.rivervalleyranch.com (search events)

Saturdays: Family Fun Day• www.rivervalleyranch.com (search events)

Pick Your Own Produce• Baugher’s Farm Market (www.baughers.com)• Showvaker’s (www.qualityevergreens.com)

Old Fashioned Corn Roast• Union Mills Homestead and Grist Mill• www.unionmills.org

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Ice Cream Social• Union Mills Homestead and Grist Mill• www.unionmills.org

4th of July Picnic & Fireworks• Carroll County Farm Museum• http://ccgovernment.carr.org/ccg/farmmus/docs/july4-event.pdf

Music & Arts Festival• Carroll County Farm Museum• www.commongroundonthehill.org

Summertime Fun Festival• Carroll County Farm Museum• http://ccgovernment.carr.org/ccg/farmmus/docs/summer-fun.pdf

Art in the Park• Grounds of Westminster City Hall Grounds• www.westminstermd.gov/recreation/rec_events.html

FAA & 4-H Fair• Carroll County Ag Center• www.carrollcountyfair.com/index.asp

Corn Mazes• Showvaker’s Quality Evergreens (www.qualityevergreens.com/kids.htm#maze)• Buppet’s Doran’s Chance Farm (www.bupperts.com)• Carroll County Ag Center (www.carrollcountyagcenter.com/horsefair/carroll-county-horse-fair.asp)

Pumpkin Picking• Showvaker’s Quality Evergreens (www.qualityevergreens.com/kids.htm#maze)

Petting Zoo• Showvaker’s Quality Evergreens (www.qualityevergreens.com/kids.htm#maze)

Maizfest• www.rivervalleyranch.com (search events)

Rumble at the Ranch• www.rivervalleyranch.com (search events)

Access Carroll Chili Cookoff• www.accesscarroll.org/fundraiser_chili_cookoff.asp

Microbrewery Festival• Union Mills Homestead and Grist Mill• www.unionmills.org

Fall Harvest Days• Carroll County Farm Museum• http://ccgovernment.carr.org/ccg/farmmus/docs/fall-harvest.pdf

Harrison Mule Days• Carroll County Equestrian Center• www.harrisonmuledays.com/

Westminster Fall Fest• www.westminsterfallfest.com/

Sykesville Fall Festival• www.sykesville.net/main

Halloween Parade• Downtown Westminster

Sykesville Ghosts & Legends Tour• www.sykesville.net/main

Mount Airy Fall Festival• www.mountairymd.org/residents/

FALL

SUMMER...continued


PARKS & RECget on the move get on the move get on the move get on the move get on the move get on the move get on the move get on the move

PLACES TO GO TO GET & STAY ON THE MOVE!The Carroll County Department of Recreation and Parks, along with cities and towns throughout the County, offer thousands of acres of open space, parks, playground and recreation areas. All of

this great outdoors is waiting for your discovery, exploration and–most of all–your enjoyment! So get outside. Get on the move. Stay on the move. And get healthy, Carroll County!

HAMPSTEAD: 21074Info: www.townofhampstead.us

unless otherwise noted.

Chief Sites Memorial ParkLower Beckleysville Rd410-239-7408multi-purpose trail, parking, picnic tables, playground, skate area

Hampstead Municipal ParkDakota Rd410-239-7408ball diamonds, multi-purpose field, 2 volleyball courts, walking trail, pavilion, grills, picnic areas, benches, parking

Kimberly Village PlaygroundSugar Maple St410-239-7408playground, bench, parking

Main Street Memorial ParkCorner of Main St & Black Rock Rd410-239-7408benches, outdoor theaters, parking

Melvin Miller Memorial ParkMain St410-239-7408basketball court, benches, parking, picnic tables, playground, tennis courts

North Carroll FarmsFarm Wood Lane410-239-7408grassy area, parking on street

Oden Kemp Town Center ParkHouck Ave & West St410-239-7408basketball court, benches, parking, picnic tables, playground

Roberts Field PondNorth Woods Trail410-239-7408fishing, on-street parking

Sugar Maple ParkSugar Maple St410-239-7408playground, bench, parking

MANCHESTER: 21102Info: www.manchestermd.org


Charlotte’s Quest Nature Center3400 Wilhelm Lane410-374-3395www.charlottesquestnaturecenter.com4 1/2 miles of hiking trails, butterfly garden, fishing, pond, naturalist, stream

Christmas Tree ParkChristmas Tree Lane410-239-32002 ball fields with diamonds, basketball court, concession, field with lights, fishing pond, horseshoe pits, multi-purpose trail, parking, 5 pavilions, picnic tables, playground, rest rooms, tennis courts, volleyball court

Holly Hill Farm Walking TrailHolly Hill Farm Development410-239-3200walking trail

Lineboro-Manchester Lion’s Club Ball Fields and Swimming PoolVictory St & Christmas Tree Lane410-374-2570www.lionwap.org/CCmanchester?42 ball fields with diamonds, swimming pool (outdoor)

Manchester Farms Ball FieldCharmil Dr & Southwestern Ave410-239-3200multi-purpose ball field

Manchester Tot Lot @ Crossroads Overlook DevelopmentWestminster St410-239-3200playground

Pine Valley ParkWalnut Stenvironmental facility, greenway area, fishing, off-road vehicle trail, parking, pavilion, picnic tables, stream, visitors center

Memorial Park/Manchester Skate ParkRoute 27www.skateboardpark.com/skateboardpark/viewpark.asp?ID=1078skateboard court with ramps, shuffle board court, parking, pavilion, picnic tables, playground, rest room

MOUNT AIRY: 21771Info: www.carr.org/mtairy.park.htm


Firemans Activity Building1008 Twin Arch Rd(Owned by fire department)3 baseball fields, concessions, field overlay, rest rooms

Mount Airy Skateboard Park615 Center St (inside Watkins Park)half pipes, rails, ledges, mini-ramp, quarter pipes with lights, benches, rest rooms, picnic tables

Summit Ridge ParkBuffalo Rd & Scotch Heather AveMount Airy, MD 21771ball fields, benches, horseshoe pit,multi-purpose fields, parking, playground

Twin Arch ParkTwin Arch Rdsoccer field

Vest Pocket ParkNorth Main Stbenches, garden

Watkins Park615 Center Stball field with diamond, basketball court, bike trail, drinking fountain, field overlay, gazebo, ice skating, multi-purpose field, multi-purpose trail, parking, pavilion, picnic tables, playground, rest rooms, skateboard court, tennis courts, volleyball court

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CARROLLHealthy

Wild Wood ParkPark Ave301-829-1424benches, gazebo with electric, nature gardens, playground, walking trail

NEW WINDSOR: 21776Info: www.newwindsormd.org


Atlee Ridge Tot LotOverleigh Way at Atlee Ridge Rdplayground

Ball Fields of New Windsor#1 and #2 Meadow Lanetwo ball fields with backstops

Lion’s Ball Field of New WindsorWater Stone ball field with backstop

New Windsor Town ParkRoute 31 & Route 75 (Main St)benches, cast iron fountain, gazebo, parking, stream, walking trail (follows along stream)

New Windsor Town Park-Lion’s ParkMaple & Lambert Avespavilion, picnic tables, playground

Seibel’s Field Ball ParkMeadow Lane(Managed by the West Carroll Recreation Council—Penny Rockwood or Dave Hoffman)ball fields with diamond, picnic tables

Sulphur Springs ParkWater Stbasketball court, parking, pavilion, picnic tables, tennis courts

SYKESVILLE: 21784Info: www.sykesville.netunless otherwise noted.

Beach ParkAutumn Skyplayground

Bloomfield ParkWimmer &Talon Stsbasketball court, gazebo, walking trail

Harold Burkett ParkNorris Avegazebo, hiking trail, multi-purpose field, picnic table, playground

Jones ParkKaloramaplayground

Lexington Run ParkJennifer Waybasketball court, playground

Little Sykes Railway ParkSandosky Rdmini train station, train rides, picnic table

Millard Cooper ParkCooper Dr & Route 32amphitheater, concession stand, museum, nature trail, 2 pavilions, picnic tables, playground, rest rooms

Old Main Line ParkBaldwin Dr & Oklahoma Rdbenches, fountain, parking, rest room, visitors center

Shannon Run ParkBrandenburg Circle, Beasman Dr &Hawkins Drbenches, gazebo, picnic table, walking trail

Sykesville Linear Park TrailKaloramafishing, hiking/biking/cross-country skiing trail, picnic tables, storm water management pond, swing set

Warfield ParkEast side of 32, next to Warfield Complexstream (proposed amenities: 1-mile long paved biking/hiking trail, picnic tables, benches)

TANEYTOWN: 21787Info: www.taneytown.orgunless otherwise noted.

Bollinger ParkFringer Rdopen meadow/field, stream

Roberts Mills Park, Taneytown Rod & Gun Club Municipal Park4550 Stumptown Rd3 multi-purpose fields, basketball court, multi-purpose field with lights, pond, parking, pavilions, picnic tables, playground, rest rooms

Roth Avenue ParkRoth Avebenches, playground, walking trail

Taneytown High School Park & Skate ParkGeorge St & Roberts Mill Rd3 ball fields with diamonds, picnic pavilion with grill, 2 multi-purpose playgrounds, skate park with quarter pipes, grind rails, jump boxes

Taneytown Memorial Park17 E. Baltimore St4 ball fields with diamonds, ball field with diamond and lights, basketball court, 2 concession stands, grills, horseshoe pit, multi-purpose field with lights, 5 pavilions, picnic tables, parking, playgrounds, pond, rest rooms, tennis courts with lights

Flickinger ParkCorners of Kenan, Morningfrost &Bancroft Stsplayground

UNION BRIDGE: 21791

Little Pipe Creek Park (Habitat Restoration Area)Route 75 (Main St)parking, stream, pedestrian bridge, walking trail, wetland area

Union Bridge Area Heritage Committee Walking TourPO Box 326www.carr.org/~unionbr/UBWalkingTourBrochure-rev.pdfself-guided walking tour begins at the Western Maryland Railway Museum, follow brochure map downloadable at Web site. The Heritage Committee promotes public knowledge of and interest in Union Bridge history; on-going projects include the protection of historic building and cemeteries, as well as preserving gardens, woodlands and parklands

Union Bridge Community Center Park4770 Ladiesburg Rdwww.carr.org/~unionbr/ub_services_h.html2 ball fields with diamonds, basketball court, community hall, concession stands, kitchen, 2 picnic pavilions, picnic tables, playground, rest room, tennis courts

Union Bridge Volunteer Fire Company Grounds8 W. Locust Stwww.ubfc8.orgcarnival grounds, social hall

Western Maryland Railway Historical Society Museum, Union Bridge Train Station41 N. Main Stwww.carr.org/~unionbr/UBWalkingTourBrochure-rev.pdfparking, train station and depot museum, rest rooms

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WESTMINSTER: 21157/21158Info: www.westgov.comunless otherwise noted.

Avondale Run Ball FieldTahoma Farm Rd & Burning Tree Drwww.westgov.comfield overlay, parking

Belle Grove SquareCorner of Green St & Bond Stbenches, fountain (in season), quiet in-town park

Bishop’s Garth ParkCenter St & Bishop Stbenches, pavilion, playground, walking path

Charles Street Tot LotCharles Stbasketball court, playground

Community Building at Westminster Community Pool325 Royer Rdkitchen, meeting room, rest rooms

Dutterer Family ParkWinter’s Alley & Monroe Stbiking/walking trail, ball field with diamond, benches, brick plaza, multipurpose field, parking, playground, pavilion, picnic tables, rest rooms

Green’s Tot Lot325 Royer Rdplayground

Jaycee Park of WestminsterJohahn Dr & Uniontown Rdwww.westgov.com/ParksRec/parks_jayceepark.htmlball fields with lights, basketball court with lights, benches, concession stand building, parking, playground, rest rooms, multi-purpose field with lights, tennis courts with lights

King ParkChase St & King Lanebasketball court, pavilion, picnic tables, playground, rest room, tennis court

Locust Lane Park43 E. Main Stbenches, stage

Longwell Municipal Center11 Longwell Avefitness center, meeting rooms, rest rooms

Tahoma Farm Boulder ParkTahoma Farm Rd & Burning Tree Drbenches, climbing boulders, parking

Uniontown Road Athletic FieldRoute 31 & Uniontown Rdmulti-purpose field

Wakefield Valley Community TrailWakefield Valley SubdivisionLong Valley Rdbiking/hiking trail

Westminster City Playground11 Longwell Aveball fields with diamonds and lights, basketball court with lights, benches, multi-purpose field with lights, concession stand, 2 pavilions, picnic tables, playground, rest rooms, tennis courts with lights, tot lot

Westminster City Skate Park Tuc Rd & Locust Aveparking, skateboard court with half pipes, quarter pipes, rails

Westminster Community Pool325 Royer Rdwww.westgov.com/ParksRec/poolsswimming.htmbaby pool, concession stand, picnic pavilion, playground, rest rooms, showers, 7-lap lane pool, water slide, volleyball court

Westminster Family (Fitness) Center11 Longwell Avewww.westgov.com/ParksRecs/familycenter.htmaerobics, arcade, basketball court, cardiovascular area, child supervision, free weights, group exercise programs, gymnasium, locker rooms with showers, lounge area, meeting room, play station room, rest rooms

Whispering Meadows ParkWhispering Meadows Drbenches, playground

OTHER

Big Pipe Creekconcessions, park area, picnic tables, paintball park, parking, stream

Cascade Lake3000 Snydersburg Rd/Hampstead 21074www.cascadelake.comarcade, bath house, basketball court, concessions, gift shop, grills, lake, pavilions with electric, paddle boats, picnic tables, swimming pool (private), volleyball court, water park with fountains and sprayers, water slides

Liberty Reservoir WatershedOakland Mills Rd/Sykesville 21784www.co.ba.md.us/Agencies/environme nt/watersheds/ep_libmain.html

small boat ramp, hunting area, multi-purpose trail, parking, picnic tables, pond, rest rooms

Ramblin’ Pines Camp Ground801 Hoods Mill Rd/Woodbine 21797www.ramblinpines.combasketball court, cabins, campsites, concessions, laundry facility, miniature golf, parking, pavilion, picnic tables, playground, pond, recreation center, rest rooms, RV storage facility, swimming pool (outdoor), volleyball court

River Valley Ranch4443 Grave Run Rd/Manchester 21102www.rivervalleyranch.comarts centers, climbing wall, concessions, parking, picnic tables, playground, pond, recreation center, rest rooms, ropes course, swimming pool, theatre (outdoor), zip line

Roaring Run Lions Club ParkOld Westminster Pike/Finksburg 21048ball field with diamond, concessions, parking, pavilion, picnic tables, playground, rest rooms

Silver Run/Union Mills Lions Park343 W Deep Run Rd/Westminster 21158pavilion, pond, stream

CARROLL COUNTY PARKS & FACILITIES

Info: http://ccgovernment.carr.org/recreation unless otherwise noted.

Aero Modelers ParkRinehart Rd/Westminster 21157parking, picnic table

Bark Hill ParkPeace N Plenty Dr/Union Bridge 21791

Bear Branch Nature Center300 John Owings Rd/Westminster 21158www.ccgovernment.carr.org/ccg/recpark/hashawhaauditorium, bike trail, bird observation room, discovery room, exhibit hall, fishing, gift shop, library resource room, parking, picnic table/pavilion, planetarium, pond, rest room, concrete wheelchair-accessible trail, hiking/ski/downhill trail

Bennett Cerf ParkBennett Cerf Dr/Westminster 21157concession, ball field with diamond/lights, fishing, parking, pavilion, picnic tables, pond

Cape Horn Park2500 N Cape Horn Rd/Hampstead 210742 ball fields with diamonds, walking trail, 3 multi-purpose fields, parking, playground, rest room, gazebo

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Carroll Community College1601 Old Washington Rd/Westminster 21157www.carrollcc.eduarts center, ball fields with diamond, multi-purpose field, overlay field, parking, rest room, playground, theatre (outdoor), volleyball court

Carroll County Department of Recreation & Parks300 S. Center St/Westminster 21157provides wide range of community recreation programs, including adults, youth & families; programs developed to meet community needs & interest; program catalogs published for fall, spring & summer activities & may be requested by phone/email; classes offered at locations throughout Carroll County; registration fees apply

Carroll County Equestrian Center300 S. Center St/Westminster 21157www.carrollcountyequestriancouncil.orgcross-country trail/course, 2 outdoor riding rings

Carroll County Sports Complex2225 Littlestown Pike/Westminster 21158www.ccgovernment.carr.org/ccg/recpark/sports-c2 ball fields with diamonds, 3 ball fields with diamonds and lights, concession, meeting rooms, multi-purpose fields, parking, pavilions, picnic tables, playground, walking trail

Carroll County Farm Museum500 S. Center St/Westminster 21157www.carrollcountyfarmmuseum.orgbike trail, concession, gift shop, hiking trail, historic structures, off-road vehicle trail, parking, pavilions, picnic tables, playground, pond, rest rooms, theatre (outdoor), visitors center

Cherrytown Road Ball FieldCherrytown Rd/Westminster 21158ball field with diamond, parking, pavilion

Crowltowne Open Space225 North Center StWestminster, MD 21157picnic table, wetland

Deer Park637 Deer Park Rd/Westminster 21157www.deerparkrec.orgconcession, fishing, multi-purpose field with lights, 2 multi-purpose fields, overlay field, parking, 2 pavilions, picnic tables, playground, rest rooms, tennis courts, 3/4 mile walking trail with benches, basketball court

Double Pipe Creek ParkMiddleburg Rd/Westminster 21157fishing, parking, playground, pavilion (20’x40’ for +/- 60 people), 1/2 court basketball court

Freedom Park970 Raincliffe Rd/Sykesville 217844 ball fields with diamonds and lights, camp sites, cross-country skiing trails, concessions, equestrian trail, 2 multi-purpose fields with lights, 2 miles paved walking trails, gravel multi-purpose trails, parking, pavilions, picnic tables, playground, rest rooms

Gillis FallsJohn Pickett Rd/Mount Airy 21771equestrian center/trail, hunting area, multi-purpose trail, parking, skiing trails

Hashawha Environmental Center300 John Owings Rd/Westminster 21158www.ccgov.carr.org/hashawha/hashawha.htmadministrative building, basketball court, bathhouse, bike trails, boardwalk wetlands area, conference center, dining hall with kitchen, equestrian trails, fishing pond, hiking trails, meeting rooms, multi-purpose trails, outdoor theater, parking, pavilions, picnic tables, playground, rest rooms, ski trails, swimming pool, tent campsites, 5 winterized cabins, volleyball court

Hodges Park410-386-21032 softball/baseball fields with field overlays, parking, picnic tables

Kate Wagner Park1100 Gist Rd/Westminster 21157410-386-21033 ball fields with diamonds, concession stand, field overlay, multi-purpose field, parking, picnic tables

Kate Wagner Park700 Gist Rd/Westminster 21157410-386-21034 softball/baseball fields with 4 soccer overlays with backstop fencing, seasonal spot-o-pot bathrooms, open play area, bleachers, park located next to Friendship Valley Elementary School

Landon C. Burns Park700 Gist Rd/Westminster 211572 ball fields, parking, pavilion, picnic tables, playground, pond/lake, rest room

Linton Springs Community Room375 Ronsdale Rd/Sykesville 21784parking, recreation center, rest rooms

Mayeski Park1300 W Old Liberty Rd/Sykesville 217845 ball fields with diamonds, playground, overlays on fields 2, 3 and 4, t-ball field, parking, volleyball, concession, rest room, pavilion

North Carroll Community Pond2401 Hanover Pike/Hampstead 21074parking, pavilion, picnic tables, playground, pond

Obrecht Road Ballfield (Hall Property)Obrecht Rd/Sykesville 21784baseball field with backstop fencing, open play area

Old Liberty Road ParkOld Liberty Rd/Sykesville 21784ball field with diamond, concession stand, multi-purpose field, parking, rest room

Piney Run Park & Nature Center30 Martz Rd/Sykesville 21784www.ccgovernment.carr.org/ccg/recpark/pineyrun.aspbasketball court, bike trail, 2 boat ramps, boat rental (canoe, kayak, pedal, row), concession stand, cross-country skiing, equestrian trail (undeveloped area of park), grills, hiking trails, nature center, parking, pavilions, picnic tables, playgrounds, pond/lake, pontoon boat programs, rest rooms, tennis courts, theater (outdoor), visitors center, volleyball court

Salt Box ParkGillis Falls Rd/Mount Airy 217712 ball fields with diamonds, fishing, parking, pavilion, picnic tables, playground, rest rooms, stream

Sandymount ParkOld Westminster Pike/Finksburg 21048www.sandymountrec.orgbasketball court, field overlay, field overlay with lights, multi-purpose trail (paved), parking, 2 pavilions, picnic tables, playground, rest rooms, tennis courts, volleyball court

Union Mills Homestead3311 Littlestown Pike/Westminster 21158www.unionmills.orgmuseum buildings, parking, pavilion, picnic tables, rest rooms

Union Mills Reservoir Site375 Saw Mill Rd & Kowomu Trail/Westminster 21158

Westminster Community PondRoutes 140 & 97 N./Westminster 21157parking, pond, picnic area, playground, swings, walking trail, pavilion (80 people)


PAGE 1 WELCOME TO HEALTHY CARROLL: 1CDC BRFSS; 2For 2007-2008, data from “Prevalence of Overweight, Obesity and Extreme Obesity Among Adults: United States, Trends 1960-1962 through 2007-2008”; 3For 2007-2008, data from “Prevalence of Obesity Among Children: United States, Trends 1960-1962 through 2007-2008”; PAGE 3 THE NEW WAY TO LOOK AT YOUR PLATE: 4www.choosemyplate.gov; PAGES 3-4 FAMILIES...CHEW ON THIS!: 5The National Center on Addiction and Substance Abuse at Columbia University (CASA), 2005, The Importance of Family Dinners II, September; 6CASA, 2005; 7The Partnership for a Healthier Carroll County, 2004, Strengths and Needs Assessment of Families with Children in Carroll County; 8Journal of School Health, 2010, September; 9United States Department of Agriculture, 2010, Dietary Guidelines for Americans; PAGE 4 JUMP START YOUR FAMILY’S DAY: 10The National Center on Addiction and Substance Abuse at Columbia University, CASA, 2005; PAGE 5 THE “DO’S AND DON’TS” OF BUYING ORGANIC: 11www.bankrate.com/brm/news/cheap/20040901a1.asp; PAGE 5 HEALTHY PACKED LUNCHES: 12www.eatrightontario.ca/en/Articles/Food-guides/Choosing-Whote-Grains-FAQs#lookfor; PAGE 5 DAILY RECOMMENDATIONS BY AGE: 13USDA National Agriculture Library (http://fnic.nal.usda.gov); PAGE 6 FAMILIES...ON THE MOVE!: 14University of Illinois at Urbana-Champaign (2009, March 31), Physical Activity May Strengthen Children’s Ability To Pay Attention; PAGE 6 YOUR ACTIVE PREGNANCY...SAFE ACTIVITIES TO KEEP YOU FIT WHILE YOUR FAMILY GROWS: 15www.americanpregnancy.org/pregnancyhealth/toprecommendedexercises.html; PAGE 6 MAKE THE MOST OF “TUMMY TIME”: 16http://www.ehsnrc.org/Publications/English%20Tip%20Sheets/TIP_SHEET_41.pdf; http://pediatrics.jwatch.org/cgi/content/full/2007/131/1; PAGE 7 HOW TO ENCOURAGE MOTOR SKILLS DEVELOPMENT: 17http://extension.missouri.edu/publications/DisplayPub.aspx?P=GH6113; www.nal.usda.gov/wicworks/Topics/FG/Chapter7_PhysicalActivity.pdf; www.babycenter.com/0_how-to-help-your-toddler-develop-fine-motor-skills_11549.bc; PAGE 7 ACTIVE FAMILY TOGETHERNESS: 18United States Department of Agriculture, 2010, Dietary Guidelines for Americans; PAGE 8 FUN FAMILY ACTIVITIES THAT GET EVERYONE MOVING: 19www.shapeup.org/fittips/20_tips.php; PAGE 9 KICK SUGAR TO THE CURB!: 20Tips adapted from www.livestrong.com and www.webmd.com; PAGE 9 KIDS, EAT THE RAINBOW! HERE’S HOW TO GET MORE OF THE GOOD STUFF: 21Tips adapted from www.fruitsandveggiesmatter.gov; PAGE 10 BOOST YOUR BONE HEALTH: 22http://ods.od.nih.gov/factsheets/vitamind#h3; www.fruitsandveggiesmorematters.org/?page_id=1440; http://lpi.oregonstate.edu/ss05/osteoporosis.html; http://helpguide.org/life/healthy_diet_osteoporosis.htm; PAGE 10 BEST NUTRITION PHONE APPS: 23http://online.wsj.com/article/SB10001424052748703961104576148732585957902.html?mod=dist_smartbrief; www.coreperformance.com/daily/nutrition/the-10-best-iphone-nutrition-apps.html; www.androidzoom.com/android_applications/Nutrition/by_popularity; PAGE 11 KIDS & TEENS...ON THE MOVE!: 24www.cdc.gov/physicalactivity/everyone/guidelines/children.html; 24www.cdc.gov/physicalactivity/everyone/guidelines/adults.html; PAGE 11 PROMOTING AN ACTIVE LIFESTYLE—FINDING THE RIGHT SPORT: 26www.pediatriccareonline.org/pco/ub/view/Bright-Futures/135073/0/promoting_physical_activity?amod=aapea&login=true&nfstatus=401&nftoken=00000000-0000-0000-0000-000000000000&nfstatusdescription=ERROR%3a+No+local+token; http://kidshealth.org/parent/nutrition_center/staying_fit/schoolage_active.html#; PAGE 12 WHAT IF MY CHILD DOESN’T LIKE SPORTS?: 27http://raisingchildren.net.au/articles/kids_who_dont_like_sport.html/context/221; PAGE 13 HOW TO INCREASE HDL (THE GOOD) AND LOWER LDL (THE BAD) CHOLESTEROL: AGES 20-50: 28www.umassmed.edu/uploadedfiles/raisinghdl.pdf; www.health.harvard.edu/press_releases/5-tips-to-increase-HDL-cholesterol; www.health.harvard.edu/newsletters/Harvard_Heart_Letter/2009/October/11-foods-that-lower-cholesterol; PAGE 13 TIPS TO MEET RECOMMENDED DAILY VALUES OF SOME IMPORTANT NUTRIENTS ON A VEGETARIAN DIET: 29www.eatright.org/Public/content.aspx?id=6374; PAGE 14 ADULTS...ON THE MOVE!: 30www.cdc.gov/physicalactivity/everyone/guidelines/adults.html; PAGE 14 HOW TO PREVENT INJURIES: 31www.cdc.gov; http://medicalcenter.osu.edu/patientcare/healthcare_services/mens_health/sports_injuries/PreventingSportsInjuries/Pages/index.aspx; www.niams.nih.gov/Health_Info/Knee_Problems/default.asp#18; www.stopsportsinjuries.org/overuse-injury.aspx; PAGE 14 FEEL WELL—EXERCISE TO REDUCE STRESS: 32www.helpguide.org/mental/depression_tips.htm; PAGE 15 HOW TO TURN PHYSICAL ACTIVITY INTO A HABIT: 33www.webmd.com/fitness-exercise/guide/exercise-habits; www2.fiu.edu/~oea/InsightsFall2004/online_library/articles/daily%20activities%20to%20help%20change%20habits.htm; PAGE 15 GET FIT FOR FREE...OR AT A VERY LOW COST!: 34www.mayoclinic.com/health/fitness/HQ00694_D; PAGE 16 EAT HEALTHY, SAVE MONEY: 35http://extension.usu.edu/files/publications/factsheet/pub_4803206.pdf; PAGE 17 HOW TO ENJOY A NUTRITIOUS DIET WITH DENTURES: 36http://nutrition.about.com/od/nutritionaging/a/dentures.htm; http://weblogs.baltimoresun.com/health/fitness/2011/05/each_week_a_nutritionist_from.html; PAGE 17 OLDER ADULTS...ON THE MOVE!: 37www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html; PAGE 18 BONE-BUILDING EXERCISES: 38http://cals.arizona.edu/maricopa/fcs/bb/bbchart.htm; PAGE 18 GET ACTIVE ON A BUDGET: 39http://helpguide.org/life/senior_fitness_sports.htm; PAGE 18 HOW TO IMPROVE BALANCE AND PREVENT FALLS: 40http://nihseniorhealth.gov; PAGE 20-21 FARMS & FARMERS MARKETS IN CARROLL COUNTY: 41www.marylandsbest.net

SOURCES OF INFORMATION

Download additional copies of Healthy Carroll and other related resources at www.HealthyCarroll.org. Look for our Healthy Carroll Families, Healthy Dining Guide and Worksite Wellness resources.

It’s time to make some noise at breakfast, lunch and dinner—go ahead...add some crunch to your mealtime conversation! Put some snap in your snack with snap peas! Liven up your lunch with a crispy apple!

Every day counts when establishing healthful eating habits in children because life-long habits form a little each day. As role models, the food choices that parents make greatly in�uence the food choices that children make—now and as they grow into adults.

How do our children’s routines stack up? Let’s crunch some numbers: • About 97% of Carroll County families eat fast food four times per week.• Nearly 21% of Maryland children drink at least one can of soda each day.• Only 23% of Maryland children and only 32% of Carroll County adults eatenough fruits and vegetables per day.i ii

These statistics show that wholesome foods—like fruits and vegetables—are taking a back seat during mealtimes. This helps to explain the rising rate of obesity among children and adults in Carroll County. To change these numbers, parents need to change their choices.

The Program was designed to help families commit to healthier eating and develop healthy habits together. With a few tweaks to eating routines, families will reap the rewards of healthful eating:

• increased energy and alertness,• improved ability to learn,• positive self-image and higher self-esteem,• maintaining a healthy weight, and • lowered risk of future diseases such as heart disease, diabetes, and some cancers.

Parents are their children’s best nutrition resource. Invest in your family’s future by committing to add snap, crisp, and pop to your meals!

COMMIT TO CRUNCHING—the louder, the better, because for your family’s health!

The top three sourcesof energy (consumed

calories) for children and adolescents age 2-18

years are:

1. GRAIN-BASED DESSERTS (cookies, cakes, donuts, etc.)

2. PIZZA

3. SODA

Parents need to actively improve the quality oftheir children’s diets.

Dietary Guidelines forAmericans, 2010 (USDA)

For Your Family’s Health!

COMMITTO

CRUNCHING

TODAY!

healthy carroll resource guide

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