vNUTRITION continued from page 19 vBULLYING continued from page 12 explains, read the label and be sure that the first ingredient for bread and crackers is WHOLE and it doesn’t have to be wheat – can be whole barley, whole rye, whole corn, whole oatmeal. And just because a food has the word “veggie” in it doesn’t mean that it’s healthy for you. Veggie chips are really nothing more than a glorified potato chip. Schaack warns that if you see “made with real fruit” or “100% vitamin C” it’s not what you might think. If you see this labeling on fruit snack products you may think they are healthy, but the ingredients list shows nothing more than a bit of fruit and artificial flavors and colors. For an alternative, she suggests the “Pressed by KIND” bar, which is similar to fruit leather but softer and made of only fruits, vegetables and chia seeds. If you’re looking for a salty snack, Volzke suggests dried SnapPea Crisps, Beanitos chips or Tostitos Black Bean chips. I previously attended a class where these healthier food alternatives were displayed and we sampled some of these items. I was surprised at how delicious these foods were! If you’re like me and have a sweet tooth, you’ve probably heard that dark chocolate is good for you. “Not all dark chocolate is created equal,” states Volzke, explaining to “find a chocolate that is at least 60% dark chocolate.” She suggests Zoet brand. With the higher chocolate content, you’ll find more fiber and antioxidants. Bullying Prevention Program as well as the rules in place at Webster. What is bullying? When someone repeatedly and on purpose says or does mean or hurtful things to another person who has a hard time defending herself or himself. What are the types of bullying? Verbal (name calling, put downs, taunting, eye rolling), physical (hitting, kicking, shoving, spitting, etc) and indirect (isolation, spreading lies/rumors, gossiping, degrading noises, cyberbullying, etc). What are the effects of bullying? Personal (lack of confidence, guilty feelings, thoughts of self harm/suicide), School problems (truancy, lack of concentration, poor achievement), Physical symptons (headaches, stomachaches, sleeping problems). Webster’s Anti-Bullying Rules: 1. We will not bully others. 2. We will be allies and help students who are bullied. 3. We will include students who are left out. 4. If we know that someone is being bullied, we will tell an adult at school or an adult at home. Goals: To reduce existing bullying problems, to prevent the development of new bullying problems and to achieve better peer relations at school. OLWEUS is not a conflict resolution program. Peer mediation assumes there’s a bit of right and wrong on both sides. The bullied student would lose in the negotiations as both parties do not have the same negotiating power. Conflict resolution leaves the responsibility of the solving of the problem to the students. This is not acceptable with bullying. Plan for success! Schaack stresses the importance of preparation when it comes to healthy snacking. “I try to take time each weekend to prepare snacks for the week ahead. I cut up fruits and vegetables like pineapple, carrots, and broccoli and wash up grapes. I also make some kind of granola or protein bar and individually wrap them. It takes an hour or so but I have healthy options on hand for the whole week.” Just a few simple steps can help you in your healthy snacking success. Volzke likes to cook a large quantity of meat at one sitting that she can season differently and use for several meals throughout the next 10 days. For example, ground beef could be used for tacos, spaghetti, hamburgers, stuffed peppers or any type of hot dish. Chicken can be turned into fajitas, chicken alfredo, a salad topper or anything Mediterranean. Since September is upon us, Volzke suggests taking advantage of HyVee’s shortcuts from chopped up fruits and veggies to already prepared salads and side dishes in an effort to eat more meals together as a family since September is National Family Meal Month. I don’t know about you, but my stomach’s grumbling, time to grab a healthy snack! vBy Brandi Bue We would love to hear about who and what inspires you. Know someone that should be featured in hervoice? Submit to: hervoiceonline.com vBy Julie Eickhoff check out... hervoiceonline.com HERVOICEvSEPTEMBER/OCTOBER 2016v23