Name of the article

Screen Time

Thu, 07 Aug 2025 11:52:19 GMT

Limiting Screen Time

With today's digital world, screens are everywhere! TVs, phones, tablets, and computers have become integral to our everyday lives. Screens have made things more accessible to everyone. Now we can connect with people from a distance, easily find resources and recipes for our families, and share a laugh on social media. While we enjoy the privileges of technology there might also be negative setbacks.

Why is screen time important?

High amounts of screen time can negatively impact a child's social skills, how they think, and handle challenges. High screen times are commonly associated with increased sedentary behaviors, leading to increased weight gain. It is also associated with poor sleep, eye strain, headaches, anxiety, depression, impaired social skills, behavioral problems, and difficulties with focus and attention. Limiting screen time can help us avoid these concerns from developing or progressing in the future.

What screen time recommendations should my children follow?

Infants (0-2 years old): It is recommended that children under 2 have no screen time. This includes avoiding background media like having the TV on during meals.
Toddlers (2-5 years old): It is recommended for children within this age range to have 1 hour or less of supervised screen time.
Children (5-12 years old): It’s recommended to limit recreational screen time to 2 hours or less per day.

What are some strategies I can use to limit my child's screen time?

Set clear limits! It’s important to set daily or weekly screen time limits with your child to help build healthy habits. Here are some ideas to help set limits:
- Use timers or alarms to remind your child when screen time is up.
- Be a role model and follow the same rules for your own screen time.
- Talk about what they enjoy watching or playing.
Create electronic free zones! Establishing areas in your home where electronic devices are not allowed helps encourage family connection, healthy habits, and better focus.
- No phones, tablets, or TVs at the dinner table.
- No TV or screens while eating snacks or meals.
- Wind-down time before bed. Make it a rule that everyone in the house puts away phones, tablets, and turns off the TV at least one hour before bedtime.
Encourage alternative activities! One of the best ways to reduce screen time is by offering your child other fun and engaging activities including:
- Playing outside ● Reading books together
- Working on crafts or puzzles
- Helping in the kitchen
- Listening to music and having a dance party

Why this matters:

These types of activities don’t just keep children busy, they support healthy development, reduce reliance on screens, and strengthen family bonds. By offering fun, engaging alternatives, you help your child build lifelong skills and interests!

Breastfeeding Peer Counselor Program

Thu, 07 Aug 2025 11:16:54 GMT

The Breastfeeding Peer Counselor Program at Community Medical Centers, WIC is here to help you during your pregnancy and after your baby is born. Our goal is to give you the support you need for a successful breastfeeding journey.

What does the Peer Counselor Program offer?

Extra support during pregnancy and after birth
A friendly person to listen and cheer you on
Answers to your breastfeeding questions
Help getting ready to go back to work while keeping up your milk supply
Referrals to breastfeeding experts and community help
Respect for your feeding choices and support to meet your goals

Starting around 20 weeks of pregnancy, a Peer Counselor will check in with you once a month. During these calls, you can talk about how your body is changing and ask any questions you have. Peer Counselors are moms who have breastfed their own babies, so they have an understanding of what you’re going through.

After your baby is born, your Peer Counselor will call you every week during the first month to help you get started with breastfeeding. After that, they’ll check in with you once a month to keep offering support and help you reach your goals.

If you need more help, they can connect you with helpful resources and experts like breastfeeding specialists, support groups, or other programs in your community.

You’re not alone—your Peer Counselor is here for you!

Interested in joining the program?
Call CMC WIC at (209) 870-5000 today!

Drinking from an Open Cup

Fri, 20 Dec 2024 14:43:00 GMT

Teaching your baby how to use an open cup independently is an important skill in their development. This is an exciting time, and like all the little milestones in your baby’s first few years of life, the earlier you start, the better!

When can I introduce my baby to open cup drinking?

Babies are usually ready to start drinking from an open cup at 6-9 months. During this time, they start developing oral motor skills needed to create mature swallow mechanisms, strong lips, jaws, tongues, and cheeks.

Why choose an open cup and not a sippy or training cup?

While sippy cups are a great option for preventing messes, they don’t engage the motor skills your baby needs to practice for their development. Open cups allow babies to practice closing their lips around the edge of their cup and having their tongue’s touch the roof of their mouths. They also teach hand eye coordination and build the muscles needed to help your baby talk.

Why is it recommended for babies to use an open cup by 18 months?

Using a sippy cup can lead to problems like cavities and tooth decay, which can occur when sippy cups contain juices, milk, and other sweet treats. Ear infections can also happen when babies fall asleep with a sippy cup in their mouths and the contents of the cup goes into their ears.
Besides that, constantly sipping on milk and juice can interfere with how much iron your baby is receiving. Milk and juice are low in iron and if your baby relies on drinking out of the sippy cup instead of having solid meals with you, it can cause anemia or low iron levels.

Tips for teaching your baby how to use an open cup:

Set up a schedule to begin introducing open cup use to your baby as soon as you know they are ready.
Offer the cup between meals so that your baby can focus on getting to know the cup.
Be open to the mess. Your baby is learning how to use their hands, mouth, and jaw- it is okay to make messes as you are learning and getting used to new skills.
Keep bottles out of sight. Allow your baby to challenge themselves by using only the cup so that they expect the cup at every meal/snack.
Offer your baby the cup instead of the bottle before bed. Swap milk for water.

And remember, open cup use is a skill that becomes stronger with practice and exposure. Every baby will be a little bit different, and it may take longer for them to feel comfortable with such a new skill. The sooner you start, the more time your baby has to learn these skills at their own pace.

WIC Educational Handout: Time for a Cup

Essential Self-Care Tips for a Healthy Pregnancy

Wed, 06 Nov 2024 14:51:00 GMT

Essential Self-Care Tips for a Healthy Pregnancy

Taking care of yourself during pregnancy is one of the best ways to ensure a healthy journey for both you and your baby. Self-care during pregnancy helps to manage stress, improve well-being, and support your body through the many changes it’s undergoing. Here are some essential pregnancy self-care tips for every trimester.

1. Prioritize Rest and Relaxation

Sleep is crucial during pregnancy, as it helps your body recharge and supports fetal growth. Aim for 7-9 hours of sleep each night and try short naps if needed. Incorporating relaxation techniques like deep breathing, prenatal yoga, or meditation can help reduce stress and improve sleep quality.

2. Stay Active with Gentle Exercises

Gentle exercise is beneficial for mood, energy, and physical strength. Walking, swimming, and prenatal yoga are all safe options, helping to reduce discomforts like back pain and swelling. Aim for about 30 minutes of activity most days, but always consult your doctor before starting a new exercise routine.

3. Nourish Your Body with Healthy Foods

Good nutrition supports both you and your baby’s development. Aim for balanced meals rich in fruits, vegetables, whole grains, lean proteins, and dairy. Staying hydrated is equally important; drink water throughout the day to stay energized and prevent common issues like constipation.

4. Schedule Regular Doctor Visits

Regular prenatal visits allow your doctor to monitor your baby’s growth and detect any potential issues early. Don’t hesitate to ask questions about your symptoms, diet, or emotional health—your healthcare team is there to support you.

5. Practice Mental Self-Care

Pregnancy can bring on a range of emotions. Set aside time each day to relax, reflect, or connect with loved ones. Journaling, talking to other moms, or joining a support group can help you feel connected and supported.

Taking care of yourself is one of the best things you can do for your baby. Small, consistent acts of self-care make a big difference in supporting a healthy, happy pregnancy.

Caffeine During Pregnancy?

Wed, 06 Nov 2024 09:53:00 GMT

Caffeine and Pregnancy: What You Need to Know

Many people rely on caffeine daily, but during pregnancy, it’s essential to consume it in moderation. According to some guidelines, pregnant women should limit caffeine intake to no more than 200 milligrams (mg) per day—about one 12-ounce cup of coffee. This limit includes all sources of caffeine, as it is also found in tea, soda, chocolate, and some medications.

Why Limit Caffeine?

Research suggests high caffeine intake during pregnancy may increase the risk of miscarriage, low birth weight, and developmental delays. Caffeine is a stimulant that crosses the placenta, affecting the baby’s heart rate and metabolism, which are more sensitive than an adult’s. Additionally, caffeine can interfere with calcium absorption, a nutrient crucial for fetal bone development.

Caffeine in Common Foods and Drinks

Coffee: An 8-ounce cup contains around 95 mg, but it can vary.
Tea: Black tea has about 47 mg per cup, while green tea has around 28 mg.
Sodas: Many sodas have 30-60 mg per can.
Chocolate: Dark chocolate has roughly 20 mg per ounce, while milk chocolate has about 5 mg.

Tips for Reducing Caffeine Intake

Cutting down caffeine can be challenging, but here are a few helpful tips:

Switch to Decaf: Decaf coffee has minimal caffeine, making it a great alternative.
Try Herbal Teas: Opt for chamomile or peppermint tea, which are caffeine-free, but be cautious with certain herbs.
Limit Sodas and Energy Drinks: Choose caffeine-free soda or flavored water instead.
Moderate Chocolate Consumption: Enjoy small amounts of chocolate to keep overall caffeine intake low.

Making mindful choices about caffeine during pregnancy can support a healthy pregnancy. For personalized guidance, consult with your healthcare provider or reach out to WIC for additional support and resources.

Stay Active and Comfortable!

Thu, 19 Sep 2024 09:59:00 GMT

Pregnancy is an exciting time, but it also comes with changes in your body that can make you feel uncomfortable. Staying active and doing the right exercises can help you feel better and keep you and your baby healthy. But it's important to choose exercises that are safe for you and your growing baby. Here are some easy and safe exercises and stretches that you can do during pregnancy.

1. Walking

Walking is one of the best exercises you can do while pregnant. It’s simple, free, and you can do it almost anywhere. Walking helps keep your heart strong and your muscles toned. Just make sure to wear comfortable shoes and walk at a pace that feels good for you.

2. Swimming

Swimming is another great exercise for pregnancy. The water supports your body, so you can move without putting pressure on your joints. Swimming can also help relieve back pain and swelling in your legs. Whether you swim laps or just move around in the water, it’s a fun and safe way to stay active.

3. Prenatal

Yoga Yoga helps stretch your muscles and improve your balance, which is important as your belly grows. Prenatal yoga is designed especially for pregnant women, with poses that are safe and gentle. Yoga also helps you relax and breathe better, which can be helpful during labor.

4. Pelvic Tilts

Pelvic tilts are a simple exercise that can help strengthen your back and stomach muscles. To do a pelvic tilt, get on your hands and knees, with your back straight. Then, slowly arch your back up like a cat, hold for a few seconds, and then relax. This exercise can also help ease back pain.

5. Leg Stretches

As your baby grows, your legs may feel tired or cramped. Leg stretches can help keep your legs strong and flexible. Sit on the floor with your legs stretched out in front of you. Gently reach for your toes, keeping your back straight. Don’t worry if you can’t touch your toes—just stretch as far as you can without discomfort.

6. Side-lying Leg Lifts

This exercise helps strengthen your hip and thigh muscles. Lie on your side with your legs straight. Slowly lift your top leg as high as you can without straining, then lower it back down. Repeat on the other side. This exercise can also help improve your balance.

Tips for Exercising Safely

Always talk to your doctor before starting any new exercise.
Drink plenty of water to stay hydrated.
Avoid exercises that involve lying flat on your back, especially after the first trimester.
Listen to your body—if something feels uncomfortable or painful, stop and rest.

Staying active during pregnancy can help you feel better, sleep better, and get ready for the big day. Just remember to choose exercises that are safe for you and your baby. Happy exercising

Kids in the Kitchen!

Thu, 22 Aug 2024 10:04:00 GMT

Including your kids in meal prep can be both fun and a great learning opportunity. Not only is cooking a basic skill, but it can be a great way to bond with your child. Yes, it does get messy and might not be efficient in the beginning, but it will pay off in the long run.

We often include our kids in baking sweet treats, but never include them in the normal everyday meal preparations. Why is that? There is SO much for our kids to gain by cooking alongside us!

Why is it important to cook “Wholesome” foods with your kids?

Fine motor skills: Learning new kitchen skills, helps kids develop their fine motor skills by using their hands in different ways. This in turn will help them in handwriting and other practical tasks.

Food Exposure: By allowing your kids to cook alongside you, they will become comfortable with a large variety of different foods! Often, we see that if kids help prepare the meal they are much more likely to try the food, or munch on it as they cook 😉

Life Skills: This is one of the biggest benefits! You want your kids to grow up and intuitively cook wholesome meals, rather than having no idea where to begin.

Confidence: Gaining any new skill is a wonderful confidence booster for kids. And as they grown and gain more confidence in the kitchen, they will have the opportunity to serve the family by cooking for Mom & Dad.

Ways kids can help: Start small & teach 1 skill at a time!

Pouring and mixing pre-measured ingredients

Tearing lettuce

Washing produce at the sink or in a bowl

Picking herbs or pulling leaves of herb stems

Peeling hard boiled eggs

Spreading nut butters, cream cheese, butter or hummus with a spreading knife

Peeling bananas or cuties

Mashing Potatoes

Helping grab items for school lunch box

Helping place frozen fruits or veggies in the blender for a smoothie

Pouring cereal or oatmeal into their bowl

Grating cheese or carrots

Set and clear the table

Bring scraps to the trash

I hope this encourages you to get cooking with your children!!

Enjoy this video that shares appropriate tasks depending on your child’s age. 😊

Is my newborn getting enough breastmilk?

Thu, 23 May 2024 10:13:00 GMT

Breastfeeding is a little different for every family. Almost all new parents wonder if their baby is getting enough when they are breastfeeding. It is hard to measure how much milk is transferred when breastfeeding. Knowing how much a newborn is eating is one of the most common concerns new parents have. Most babies lose weight after birth. By day 3-4 most babies will begin to regain their lost weight. Newborn babies have tiny tummies. Feed the baby 10 or more times in 24 hours. Here are some ways to know if the baby is getting enough.

Watch for hunger cues -

sucking on hands
lip smacking
opening and closing mouth
head turning towards the breast
bring fists to mouth

Counting diapers -

Counting diapers will give you a good indication of how much milk the baby is taking in. One wet and one dirty diaper for each day of life until baby reaches 5 days of age. At 5 days expect 5 wet and 3-4 yellow poopy diapers in a period of 24 hours.

Listen to baby swallow during the feed -

Watch baby’s jaw movement and listen for swallowing sounds. When baby’s first latch onto the breast, they will suck rapidly to get the milk flowing, then sucking will become slower and deeper as they pull the milk into their mouth and swallow.

The breast will feel softer and not as full after each feed -

The breasts should feel softer at the end of the feed. Emptying as much milk from the breasts as possible will help produce more milk for next feeding time.

Signs that baby isn’t getting enough breastmilk -

Baby is sluggish or sleeping longer than usual
Feedings are too long or too short
Latching is really painful
Baby is not having enough stools
Baby’s urine is not pale
Baby isn’t gaining weight

We are here to support you to reach your breastfeeding goal! Call us, text us or simply walk-in to any of our WIC offices.

National Nutrition Month 2024

Thu, 07 Mar 2024 10:20:00 GMT

An annual campaign during the month of March encouraging everyone to learn about making informed food choices and developing healthful eating and physical activity habits!

This year’s theme is “Beyond the Table.” Let’s celebrate together, by considering these key messages below.

Week 1: Stay nourished on any budget.

Learn cooking, food preparation and meal planning skills.
Use a grocery list and shop sales when purchasing food.
Learn about community resources such as SNAP, WIC and local food banks.
Practice home food safety.

Week 2: See a Registered Dietitian Nutritionist (RDN).

Ask your doctor for a referral to an RDN.
Find an RDN who specializes in your unique needs.
 Receive personalized nutrition information to meet your health goals.
Learn about the many ways RDNs can help people live healthier lives.

Week 3: Eat a variety of foods from all food groups. 

Include your favorite cultural foods and traditions.
Eat foods in various forms including fresh, frozen, canned and dried.
Experiment with recipes using different ingredients.
Try new foods or global cuisines.

Week 4: Eat with the environment in mind. 

Get creative with leftovers and ways to reduce food waste.

Enjoy more plant-based meals and snacks.
Buy foods in season and from local farmers when possible.
Grow food at home or in a community garden.

Resources: National Nutrition Month® (eatright.org)

Benefits of Baby Wearing

Tue, 05 Mar 2024 10:24:00 GMT

What is Babywearing?

Wearing your baby is exactly what it sounds like. This practice involves using a carrier, wrap or sling to keep your baby close to your body, while allowing you to move freely. You may have noticed that there is a variety of babywearing gear sold to moms; however, this practice is not new. Babywearing has been a common practice in many cultures around the world for thousands of years.

What are the benefits?

There are numerous benefits to carrying your baby close to you in a sling or wrap. The fun part is that it is not only for mothers, but any parent or family member can also take part in doing so! For mothers, your baby knows you since they were in the womb—your heartbeat, your voice, your warmth! It is their instinctive nature to continue to seek that closeness to you and form that beautiful parent-to-baby bond. The American Academy of Pediatrics recommends babywearing to prevent crying and promote closeness and attachment. Here are some of the numerous benefits of babywearing:

Emotional & intellectual growth: Babies are more receptive to learning and display enhanced visual and auditory alertness.
Attachment & bonding: Parents who practice babywearing are more responsive to their baby’s needs.
Makes breastfeeding easier: Parents are more likely to observe baby’s hunger cues and having baby close to you makes it easier to feed your baby.
Promotes language development: Listening to voices and watching faces up close can foster baby’s early language and sociability development.
Crying less: Babies are less likely to cry when they feel they are close to you.
Parent can multi-task: Allows parent to be hands free while keeping baby close.
Transitioning from the womb to the outside world: Baby continues to feel close to mother, while being alert and learning from their surroundings.

How to position your baby properly + Safety Tips

Young infants should always be placed facing inward, toward you. Your baby’s head should be well supported, especially if they are a newborn. Your baby’s head and face should be always visible and not be covered by the carrier or other fabric, this will allow you to monitor them. Your baby should be close enough for you to be able to kiss the top of their head. The proper positioning of your baby is very important. Your baby should be positioned in an “M” or frog shape, with their hips and knees bent and their hips wide apart. If your baby’s legs are hanging straight down, all the pressure is being placed on your baby’s genital area and it is not a natural positioning for your baby. Twins can be worn on slings, too— One on each hip or front and back. For safety, avoid wearing your baby in potentially unsafe situations, like by a cooking stove, when drinking (or carrying) hot beverages, or when using sharp knives.

Choosing the best option

Not all babywearing gear is created equal. Unfortunately, there are some gears on the market that don’t offer the proper positioning or safety features needed. When choosing your babywearing gear, make sure that it is made from sturdy fabric. Also, ensure that straps and fastenings are secure and that your baby can’t fall out. Your baby should be positioned in a way that doesn’t put strain on your body. Make sure that it is ergonomic, meaning that it offers proper positioning for your baby as described above. It is very important for your baby to be in the “M” or frog shape.

Closing

Whether you choose to wear your baby or not, it is important to know that having your baby close to you has numerous benefits for both you and your baby. You may practice skin-to-skin as another option or practice holding your baby as much as possible to ensure their needs are being met.

Sources