Eagle Project I Am Writing This Book About the Pandemic We Are Currently Going Through

A REFERENCE BOOK TO SURVIVING CORONAVIRUS 19 AND THE PANDEMIC OF 2020

TURNING LEMONS INTO LEMONADE

Compiled by Robert “Rocco” Bonsignore as part of his Eagle Scout Service Project for Troop 143, St Viator Church, Las Vegas Area Council with the assistance of others he led.

TABLE OF CONTENTS (updated 7/29/2020)

INTRODUCTION: Rocco’s Advice on Attitude…………………….…….Page 4

Keeping a positive mind during the pandemic a. Important Pandemic Considerations b. Fact Check Guide Illustration

CHAPTER ONE: Basic Steps……………………………...…...……..……Page 9

a. Identify Your Needs b. Educate Yourself c. Steps to Help Prevent the Spread of COVID-19 if You Are Sick

CHAPTER TWO: Attitude and Well Being…………………..………….Page 17

a. Keeping A Sound Mind During the Pandemic b. Symptoms of Stress c. Practical Ways to Reduce Stress That Require Nothing d. Rocco’s Now Famous Recommended Pandemic Workout Routine

CHAPTER THREE: Leaving Isolation………………………………..…Page 23

a. If You Have to Go Outside, What Must You Do b. What to Do When Running Essential Errands i. General Rules to Live By ii. Grocery Shopping iii. Banking iv. Getting Gas v. Public Transportation vi. Doctor Visits & Getting Medication

CHAPTER FOUR: Personal Protective Equipment………………….….Page 33

a. Pandemic Masks i. No-Sew Solutions for Cloth Face Coverings ii. Sewing Machine (and Hand Stitch) Solutions for Cloth Face Coverings iii. How to Care for Masks After Each Use

b. Safe Use of Gloves i. Caring for someone who’s sick ii. Cleaning

CHAPTER FIVE: Food………………………………………………..Page 45

a. World Health Organization’s Recommendations for Maintaining a Healthy Diet b. The Center for Disease Control’s Recommendations for Maintaining a Healthy Diet c. Tips from the American Heart Association

CHAPTER SIX: Scouts’ Favorite, Fun Recipes Under $10.00……....Page 63

CHAPTER SEVEN: Games/Fun……………………………....………Page 74

a. Activities to Keep Busy

CHAPTER EIGHT: Parenting Advice………...……………...……..Page 82

APPENDIX:……………………………………………………….……Page 85

BONUS SECTION – SCHOOL SAFETY…………………………….Page 89

INTRODUCTION: Rocco’s Advice on Attitude

Hello, my name is Rocco Bonsignore. I am a Boy Scout in Troop 143, St Viator Parish, Las Vegas, Nevada. We are in the midst of a great challenge, so as part of my Eagle Project I am writing this book about the pandemic we are currently going through. I want to help others who need immediate help to safely make it through this pandemic. I am not a doctor, or a specialist. All of my content is from secondary sources and you should double check them. This is a REFERENCE BOOK and is intended to get you thinking. For professional advice, you need to do your own research. You can start with the resource links at the end of this book.

The first thing to remember during this pandemic, or any serious survival situation, is that you should be prepared and have a good attitude. Being prepared means first thinking all things through in advance and then taking action based on your advance thinking and planning

Attitude is half of the battle in any serious survival situation, and especially in situations like COVID-19 because it is so easy to let your guard down. The longer we stay inside our homes longer, the greater the urge to go outside without taking it seriously. This is exactly what we don't want; we want to be able to have a positive outlook on the situation, do what we need to do to go somewhere, be there, and come back safely. Also, make your stay at home as enjoyable as a vacation.

If you find you can maintain a good attitude already, then I recommend you spread your positivity. Some people will be more stressed by COVID-19 than others and it's important that we are aware of that and are here for our friends, family, and members of our community.

Frequently talk and check in with the people with whom you are close in your life. Having the right attitude in this sort of situation is half the battle. If you remain calm and inside the rate of infection will steadily decrease.

Throughout this electronic handbook I will give you the current literature and my take on what to do and what not to do. Keep current. If I learn something new, I will try to update it. This is Version Thirty-Five (35). The date of this version is August 5, 2020.

INTRODUCTION: Rocco’s Advice on Attitude (continued) a. Important Pandemic Considerations Most importantly,

i. Remember that we must isolate and maintain safe social distancing, even if others are not. The first wave of the 1920 pandemic killed 2 million people. The second wave killed 18 million people.

ii. Wear a mask at all times when out in public.

iii. Stay 6 feet away from others who are not in your pandemic circle. This means those who are not sharing the same roof with you. Stay 6 feet away from family, friends and neighbors for their protection and yours.

iv. Wash your hands and face with very soapy water often, and certainly when returning from being out. Wash the front and back of your hands and between your fingers. Wash your chin. Keep your eyes and mouth closed when washing your face.

v. If possible, avoid contact with or be careful before and after using commonly touched things such as doorknobs, mailboxes, elevator buttons and shopping carts.

vi. Be careful and act to make sure that you do not expose yourself to other people who do not follow the rules intended to beat this virus. Once you’ve exposed yourself, everyone and everything you then come in contact with is a possible contamination site.

vii. If you must go out or see people, consider the information and instructions provided in Chapters Three and Four of this Reference Guide regarding how to do most safely and how to protect your family and friends when you return home.

viii. Review general information that will help you get through this challenge happy and healthy in mind and body.

BE SAFE! ROCCO

INTRODUCTION: Rocco’s Advice on Attitude (continued) b. Fact Check Guide Illustration

CHAPTER ONE: Basic Steps a. Identify Your Needs

i. Assess the Necessities You Have – See what you have in your cupboards by doing a quick and deep dive. Look at expiration dates and throw out things that have expired. If you can, make a list of what you have so you can refer to it later.

ii. Assess Your Short-Term Needs – What do you use on a regular basis and how often does it need to be replaced (i.e. sugar, milk, coffee)? Figure out whaich alternatives might work.

iii. Identify Your Long-Term Needs – Create your own list and ask others in your household to do the same; nonperishable food, water, hygiene items, items that need replacing (i.e. phone charging cords).

iv. Discuss What You Need with Your Family – Determine the households’ priorities. Consider necessities versus luxuries and less expensive alternatives or temporary accommodations.

v. Assess Financial State – Create a list of funds and where they are located (count cash on hand, check your bank balance). Understand what sources of cash you will have in the coming weeks or months.

vi. Create an Itemized Budget – Make a list of the things you will need to pay for: include name of item, cost and date on which it is due. Include items on the list that are “wants” and not needs so that everything is considered.

vii. Set Realistic Expectations - Make sure you have the money to do what you have to do and what you need to do. b. Educate Yourself

i. Learn Facts and Follow Fact-Based Scientific Advice

We all face challenges learning what is fact and what is made up. Sometimes common sense makes bad ideas obvious, other times we have to think harder and sometimes people who we respect give terrible advice.

Drinking bleach, which a poison, is obviously a terrible idea. There is other bad information on the internet and how you see others behave can be just as bad, but not as obvious. The information you get is only as good as the source. Stick with scientifically proven sources.

ii. The Center for Disease Control is a Great Resource

There is easy to read information on its constantly updated website. https://www.cdc.gov/

iii. Learn About COVID-19 Resources Your Area

For Southern Nevadans: Nevada Governor: http://gov.nv.gov/ Clark County: https://www.clarkcountynv.gov/Pages/default.aspx Southern Nevada Health District: http://www.southernnevadahealthdistrict.org/coronavirus Nevada Health Response: https://nvhealthresponse.nv.gov/

iv. Understand What to Do to Not Get Sick or Get Others Around You Sick

Wash the front and back of your hands and between your fingers with very soapy water for no less than 20 seconds each time you leave your house or are otherwise potentially exposed to the virus.

Wear a mask, always keep the same side of the mask facing out and wash it after every use.

Stay six feet away from others whether or not you or they appear sick.

Know that healthy people can spread the virus. Even an unmasked conversation lasting 5 minutes is enough to infect someone. c. Steps to Help Prevent the Spread of COVID-19 if You Are Sick (FROM THE CDC, updated May 8, 2020)

If you have a fever, cough or other symptoms, you might have COVID-19. Most people have mild illness and are able to recover at home. If you think you may have been exposed to COVID-19, contact your healthcare provider. • Keep track of your symptoms.

• If you have an emergency warning sign (including trouble breathing), get emergency medical care immediately.

When to Seek Emergency Medical Attention

Look for emergency warning signs* for COVID-19. If someone is showing any of these signs, seek emergency medical care immediately: ✓ Trouble breathing ✓ Persistent pain or pressure in the chest ✓ New confusion ✓ Inability to wake or stay awake ✓ Bluish lips or face

This list is not all possible symptoms. Please call your medical provider for any other symptoms that are severe or concerning to you.

Call 911 or call ahead to your local emergency facility: Notify the operator that you are seeking care for someone who has or may have COVID-19.

If you are sick with COVID-19 or think you might have COVID-19, follow the steps below to care for yourself and to help protect other people in your home and community.

i. Stay home except to get medical care. • Stay home. Many people with COVID-19 have a mild illness and can recover at home without medical care. Do not leave your home, except to get medical care. Do not visit public areas. • Take care of yourself. Get rest and stay hydrated. Take over-the- counter medicines, such as acetaminophen, to help you feel better. • Stay in touch with your doctor. Call before you get medical care. Be sure to get care if you have trouble breathing, or have any other emergency warning signs, or if you think it is an emergency. • Avoid public transportation, ridesharing, or taxis.

ii. Separate yourself from other people. • As much as possible, stay in a specific room and away from other people and pets in your home. If possible, you should use a separate bathroom. If you need to be around other people or animals in or outside of the home, wear a cloth face covering.

• Additional guidance is available if you are living in close quarters and shared housing. iii. Monitor your symptoms • COVID-19 symptoms: fever or chills, cough, shortness of breath or difficulty breathing, fatigue, muscle or body aches, headache, new loss of taste or smell, sore throat, congestion or runny nose, nausea or vomiting, diarrhea, and other possible symptoms. • Follow care instructions from your healthcare provider and local health department. Your local health authorities may give instructions on checking your symptoms and reporting information. iv. Call ahead before visiting your doctor • Call ahead. Many medical visits for routine care are being postponed or done by phone or telemedicine. • If you have a medical appointment that cannot be postponed, call your doctor’s office, and tell them you have or may have COVID-19. This will help the office protect themselves and other patients.

v. If you are sick wear a cloth covering over your nose and mouth • You should wear a cloth face covering, over your nose and mouth if you must be around other people or animals, including pets (even at home) • You don’t need to wear the cloth face covering if you are alone. If you can’t put on a cloth face covering (because of trouble breathing, for example), cover your coughs and sneezes in some other way. Try to stay at least 6 feet away from other people. This will help protect the people around you. • Cloth face coverings should not be placed on young children under age 2 years, anyone who has trouble breathing, or anyone who is not able to remove the covering without help.

Note: During the COVID-19 pandemic, medical grade facemasks are reserved for healthcare workers and some first responders. You may need to make a cloth face covering using a scarf or bandana. vi. Cover your coughs and sneezes • Cover your mouth and nose with a tissue when you cough or sneeze. • Throw away used tissues in a lined trash can.

• with soap and water for at least 20 seconds. If soap and water are not available, clean your hands with an alcohol-based hand sanitizer that contains at least 60% alcohol.

vii. Clean your hands often • Wash your hands often with soap and water for at least 20 seconds. This is especially important after blowing your nose, coughing, or sneezing; going to the bathroom; and before eating or preparing food. • Use hand sanitizer if soap and water are not available. Use an alcohol- based hand sanitizer with at least 60% alcohol, covering all surfaces of your hands and rubbing them together until they feel dry. • Soap and water are the best option, especially if hands are visibly dirty. • Avoid touching your eyes, nose, and mouth with unwashed hands. • Handwashing Tips ✓ Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap. ✓ Lather your hands by rubbing them together with the soap. Lather the backs of your hands, between your fingers, and under your nails. ✓ Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice. ✓ Rinse your hands well under clean, running water. ✓ Dry your hands using a clean towel or air dry them. viii. Avoid sharing personal household items • Do not share dishes, drinking glasses, cups, eating utensils, towels, or bedding with other people in your home. • Wash these items thoroughly after using them with soap and water or put in the dishwasher.

ix. Clean all “high-touch” surfaces everyday High-touch surfaces include phones, remote controls, counters, tabletops, doorknobs, bathroom fixtures, toilets, keyboards, tablets, and bedside tables.

• Clean and disinfect high-touch surfaces in your “sick room” and bathroom; wear disposable gloves. Let someone else clean and disinfect surfaces in common areas, but you should clean your bedroom and bathroom, if possible.

• If a caregiver or other person needs to clean and disinfect a sick person’s bedroom or bathroom, they should do so on an as-needed basis. The caregiver/other person should wear a mask and disposable gloves prior to cleaning. They should wait as long as possible after the person who is sick has used the bathroom before coming in to clean and use the bathroom. ✓ Clean and disinfect areas that may have blood, stool, or body fluids on them. ✓ Use household cleaners and disinfectants. Clean the area or item with soap and water or another detergent if it is dirty. Then, use a household disinfectant. o Be sure to follow the instructions on the label to ensure safe and effective use of the product. Many products recommend keeping the surface wet for several minutes to ensure germs are killed. Many also recommend precautions such as wearing gloves and making sure you have good ventilation during use of the product. o Most EPA-registered household disinfectants should be effective. A full list of disinfectants can be found here: https://www.epa.gov/pesticide-registration/list-n-disinfectants- use-against-sars-cov-2-covid-19. o For more information, refer to the CDC’s Complete Disinfection Guidance: https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting- sick/cleaning-disinfection.html x. The right and wrong way to wear a mask Masks are effective only if you wear them properly. There is a right (and wrong) way. Masks do next to nothing if you don't wear them properly. The following considerations are based on guidance from the Centers for Disease Control and Prevention and the World Health Organization.

Generally, masks are effective only if they cover your mouth, nose and chin. And however tempting or necessary it may be to remove your mask for a moment, doing that could expose your fingers and face to the very virus you're trying to avoid. Keep that and more in mind when wearing your mask -- If we all do it right, we could save 33,000 lives.

HOW TO PROPERLY WEAR A MASK

Wash your hands and grab a clean cloth mask. Follow the steps to properly wash hands.

Only wear clean, breathable face masks. Re-wearing the same mask could expose you to contaminants.

Put on your mask, holding it by the ear loops. Your mask should also fit snugly against the sides of your face -- no open flaps. But it shouldn't be so tight that it's difficult to breathe through.

Your mask may have a wired side, meant to adhere to the shape of your nose. Press down on it over your nose for a more comfortable fit. Make sure your nose, mouth and chin are covered.

If your mask has pleats, they should open downward.

Pull your mask up so it covers your nose and tug it down so it covers your mouth.

After you've put your mask on, don't touch it again until it's time to take it off.

HOW NOT TO WEAR A MASK

Beware of these three familiar mask mistakes:

• It's too loose. If your mask has large openings around your nose, mouth and the sides of your face, it can't effectively protect you from viruses that can slip through those cracks. Your mask should fit snugly against your face.

• You forgot your nose. Your nose needs to stay inside your mask -- the virus is respiratory and travels through the air, and you could breathe it in.

• You put it back on and touched it. You shouldn't take your mask off for a break when you're still in public. It's hot, sure, but it's also possible you could contaminate your mouth or face with any germs your mask caught.

HOW TO PROPERLY TAKE OFF YOUR MASK

Take off your mask by the ear loops. When your voyage into the public world is complete, remove your mask by the ear loops only. Don't touch the front of your mask -- it could be contaminated. Make sure you hold the mask away from your face as you remove it.

Store your mask immediately. If you're not immediately going to wash your mask after you use it, place it in a clean, resealable plastic bag. Pick it up by the ear loops to place it inside the bag, and store the bag in a cool, clean place.

Wash your hands again ... and again ...

It's become a pandemic mantra -- wash your hands immediately after removing the mask. Wash your hands while you're wearing it, too. Just wash your hands often and thoroughly when you're out in the world and when you return, and you'll weaken the chances the virus will stick around.

The Signs and Symptoms of COVID-19 present at illness onset vary, but over the course of the disease, most persons with COVID-19 will experience the following: Fever (83–99%) Cough (59–82%) Fatigue (44–70%) Anorexia (40–84%) Shortness of breath (31–40%) Sputum production (28–33%) Myalgias (11–35%)

Atypical presentations have been described, and older adults and persons with medical comorbidities may have delayed presentation of fever and respiratory symptoms

CHAPTER TWO: Attitude and Well Being a. Keeping a Sound Mind During the Pandemic

At the time of an epidemic of an infectious disease, you need to be careful about both your physical and mental health.

If you or your loved ones are heavily exposed to the disease, it’s natural to want to know all the news, however, this is not necessarily “good” for you.

First, try to keep most of your time and focus on daily life and limit the amount of time you spend on reading, listening, and watching news of the disease. Second, access the “true” news. Listen to people or news sources that are trustworthy. Check out the index of credible sources I put at the end of this handbook.

You also have to know how, when and where to seek help from others. That is something you will need to work out on your own, but the indicators and symptoms of anxiety and stress are well known and include noticeable behavioral, physical, emotional, and cognitive responses. b. Symptoms of Stress

i. Behavioral Symptoms • Increased or decreased energy levels • Increased or decreased activity levels • Increased smoking or similar habits • Increased irritability • Nervousness • Lots of quarreling • Difficulty sleeping and resting • Lots of Crying • A desire to be alone • Blaming others for everything • Difficulty in communicating or listening to others • Difficulty giving help to others or getting help from others • Being unhappy or sad

ii. Physical Symptoms • Stomach-ache • Diarrhea • Nausea • Headaches and body pains • Loss of appetite • Eating too much/compulsive eating • Excessive sweating or chills • Hand trembling and muscle twitching

iii. Emotional Symptoms • Being jumpy or scared of everything • Feeling depressed • Feeling guilty • Feeling angry • Feeling heroic/euphoric/invincible • Not caring about things • Feeling very sad/depressed

iv. Cognitive Symptoms • Difficulty in remembering things and tasks • Difficulty in thinking and focusing • Difficulty in making decisions c. Practical Ways to Reduce Stress That Require Nothing

i. Make your bed each morning ii. Declutter your home – pick one room or spot at a time iii. Exercise iv. Laugh – watch a comedy v. Listen to uplifting or happy music vi. Take a deep breath vii. Take a shower or a bath viii. Stretch ix. Wash your hands and face x. Participate in virtual entertainment programs if possible xi. Try to take a break in between stressful events. It will give you a little joy after some hard work xii. Take every opportunity to get some rest. For example: • eat slowly and healthy;

• have a good sleep and stay in bed a little extra and snooze; • stay in touch with friends and acquaintances by email, phone or social media. xiii. Study xiv. Avoid smoking cigarettes and hookahs and taking drugs, stimulants and drinking alcohol d. Rocco’s Now Famous Recommended Pandemic Work Out Routine

Rocco’s 10-minute daily workout:

1 minute of jumping jacks for a quick warm-up 1 minute of seated ab circles rotating left 1 minute of seated ab circles rotating right 30 second rest 1 minute of high knees 1 minute of bicycles 30 second rest 1 minute of crunches 1 minute of planks 30 second rest 30 seconds of starfish crunch 1 minute of running high knees

It is important that you do as much as you can, but also understand your limits. If you are just starting out, work towards completing more of the activities every day. Aim to being able to follow the workout with just the given rest times.

Not everyone wants to work out, but when it’s only 10 minutes out of your day it feels like anyone can do it!

If you really want to get serious also walk!

Roccos 10-minute daily Workout:

1 minute of jumping jacks for a quick warm-up

1 minute of seated ab circles rotating left

1 minute of seated ab circled rotating right

30 second rest

1 minute of high knees

1 minute of bicycles

30-second rest

1 minute of crunches

1 minute of planks

30-second rest

30 seconds of starfish crunch

1 minute of running high knees

It is important that you do as much as you can, but also understand your limits. Work towards completing more of the routine every day, as well as starting to just follow the given rest times. Nobody wants to work out, but when it’s only 10 minutes out of your day it seems ridiculous not to do so.

If you really want to get serious

Walk for 15/30/45/60 minutes – go outside or walk around your house. Feel free to listen to tunes!

CHAPTER THREE: Leaving Isolation a. If You Have to Go Outside, What You Must Do

Living through a deadly Pandemic is a stressful time. A lot is being asked of each of us from many sources and we all want to help. These are simple specific steps you can take to help keep you, your family, and your community healthy and to protect you and others from becoming infected. We have already seen what happens when people slack off. People get sick and some die. They also get other people sick and some die. Take the precautions recommended and be extra safe for yourself and others. Make sure everyone in your family unit does. Do your part!!

Four Simple Things You Can Do Fight the Spread of COVID-19 and the Flu

i. The First Defense Is Washing Your Hands — Often. Wash your hands after being out in public or touching a common surface that others may have touched, after coughing or sneezing, and before cooking and eating.

It is necessary to use enough soap to get your hands really soapy. After that, scrub the front and back and between your fingers. Be sure to get every part of your hands and fingers — palms, fingertips, under your nails, between your fingers, and even the tops — and wash them for at least 20 seconds with soap! If there’s no sink nearby, use hand sanitizer with at least 60% alcohol content until you can get to a sink.

The virus on your fingers and hands can be transmitted to other people. Hand washing is the most effective way to prevent illness and infection.

ii. The First Defense Is Also Wearing a Mask in Public— Always. CDC recommends that people wear cloth face coverings in public settings and when around people who don’t live in your household, especially when other social distancing measures are difficult to maintain.

Cloth face coverings may help prevent people who have COVID-19 from spreading the virus to others.

Cloth face coverings are most likely to reduce the spread of COVID-19 when they are widely used by people in public settings.

Cloth face coverings should NOT be worn by children under the age of 2 or anyone who has trouble breathing, is unconscious, incapacitated, or otherwise unable to remove the mask without assistance.

25 iii. Remember Respiratory Hygiene and Cough/Sneeze Etiquette. Cough or sneeze into your elbow or a tissue and then immediately wash your hands. This will help prevent the spread of germs or viral particles.

Whether you’re under the weather or feeling perfectly fine, it’s a good idea to slow down or avoid all types of touching until further notice. We all know that non-symptomatic individuals can pass the virus. There is a lot more that is still unknown about the virus. If you’re around others, keep some space between you — at least an arm's length. iv. Be Diligent About Disinfecting Thoroughly sanitize all common use surfaces — countertops, bathrooms, remotes, and computers including touch pads and TV and gaming and remotes.

You should also clean your cell phone often and correctly. A 2017 study published in the journal Germs looked at 27 phones owned by teenagers and found that the screens were playing were host to viruses and bacteria including E. coli, Staphylococcus aureus, and Streptococcus, among other germs.

You should deep clean your phone at least twice a week. The best way to sanitize a phone involves a disinfecting wipe. Never spray anything directly onto the phone, and avoid over-saturating, as you don't want your phone to become wet. Avoid any cleaners that advertise 'scrubbing power' or anything similarly abrasive. A good option is a Lysol wipe.

Apple updated its advice to say that Clorox-branded disinfecting wipes and other common disinfectants are safe to use on your phone.

The alternative to a disinfecting wipe is to try a mixture of mild soap and water applied to a microfiber cloth. Soap and water won't be as effective as a wipe, but it may also work to reduce the germs living on your phone if carefully applied in the same way you would use a wipe. Use only a very, very small amount of mild soap and water and then wipe with a dry cloth and repeat multiple times. Using too much may destroy your phone. It is not advised to try to clean a cracked phone. Call your provider for advice.

Avoid using your phone in crowed public places and don’t take it into the bathroom!

The CDC has said that "Most cold and flu viruses [can] survive from a few hours to up to 9 days, depending on the temperature and relative humidity". A norovirus can survive on surfaces for up to four weeks." They are still determining how long the current strain of coronavirus, COVID-19, can survive on surfaces, but has recommended that people disinfect "high touch surfaces."

According to a Reuters report, new research from the National Institute of Allergy and Infectious Diseases suggests that novel coronavirus can live on surfaces for several days. On plastic and stainless steel, viable coronavirus could be detected after three days, research shows, whereas cardboard didn't contain live particles for more than 24 hours. Based on his own research, Dr. Charles Gerba, an American microbiologist and a Spokesperson for Coverall Health-Based Cleaning System, says viruses and bacteria can transfer from a phone onto your hands and then back onto new surfaces in your home and office ("It's like a germ-mobile device," he says).

v. Avoid Stress; Exercise More Than You Normally Do Stress impacts you in many ways and it certainly makes you more susceptible to the Coronavirus.

Exercise is a healthy and inexpensive way to combat stress. b. What to Do When Running Essential Errands

i. General Rules to Live By • The CDC advises: ✓ Stay home if sick. ✓ Use online services when available. ✓ Wear a cloth face covering when running errands. ✓ Use social distancing (stay at least 6 feet away from others). ✓ Use hand sanitizer after leaving stores. ✓ Wash your hands with soap and water for at least 20 seconds when you get home. ✓ Keep windows open when possible to improve circulation, especially when in a car or on a bus. ✓ When in public, limit touching frequently touched surfaces such as kiosks, ticket machines, digital interfaces and fingerprint

scanners, ticket machines, turnstiles, doorknobs, handrails, floors, restroom surfaces, elevator buttons, counters, benches, chairs etc. as much as possible. ✓ If you much touch these surfaces do not touch your face and as soon as you can – wash your hands for 20 seconds with soap and water or rub your hands with hand sanitizer containing at least 60% alcohol. ✓ Use touchless payment and no-touch trash cans and doors when available. ✓ Exchange cash or credit cards by placing them in a receipt tray or on the counter rather than by hand, if possible. ii. Grocery Shopping

• Stay Home If Sick ✓ Avoid shopping if you are sick or have symptoms of COVID-19, which include a fever, cough, or shortness of breath.

• Order Online or Use Curbside Pickup ✓ Order food and other items online for home delivery or curbside pickup (if possible). ✓ Only visit the grocery store, or other stores selling household essentials, in person when you absolutely need to. This will limit your potential exposure to others and the virus that causes COVID-19.

• Protect Yourself While Shopping ✓ Stay at least 6 feet away from others while shopping and in lines. ✓ Cover your mouth and nose with a cloth face covering when you have to go out in public. ✓ When you do have to visit in person, go during hours when fewer people will be there (for example, early morning or late night). ✓ If you are at higher risk for severe illness, find out if the store has special hours for people at higher risk. If they do, try to shop during those hours. People at higher risk for severe illness include adults 65 or older and people of any age who have serious underlying medical conditions. ✓ Disinfect the shopping cart, use disinfecting wipes if available. ✓ Do not touch your eyes, nose, or mouth.

✓ If possible, use touchless payment (pay without touching money, a card, or a keypad). If you must handle money, a card, or use a keypad, use hand sanitizer right after paying.

• Use Hand Sanitizer ✓ After leaving the store, use hand sanitizer.

• Wash Hands at Home ✓ When you get home, wash your hands with soap and water for at least 20 seconds. ✓ Follow food safety guidelines: Under normal circumstances its important to clean, separate, cook, chill. By separating I mean ✓ There is no evidence that food or food packaging play a significant role in spreading the virus in the United States.

• Use Delivery Services When Possible and Limit in Person Contact if Possible ✓ Pay online or on the phone when you order (if possible). ✓ Accept deliveries without in-person contact whenever possible. Ask for deliveries to be left in a safe spot outside your house (such as your front porch or lobby), with no person-to-person interaction. Otherwise, stay at least 6 feet away from the delivery person. ✓ Wash your hands or use hand sanitizer after accepting deliveries or collecting mail ✓ After receiving your delivery or bringing home your takeout food, wash your hands with soap and water for 20 seconds. If soap and water are not available, use a hand sanitizer with at least 60% alcohol. ✓ After collecting mail from a post office or home mailbox, wash your hands with soap and water for at least 20 seconds or use a hand sanitizer with at least 60% alcohol.

29 iii. Banking

• Bank Online Whenever Possible ✓ If you must visit the bank, use the drive-through ATM if one is available. Clean the ATM keyboard with a disinfecting wipe, if available, before you use it. ✓ When you are done, use a hand sanitizer with at least 60% alcohol. Wash your hands with soap and water for at least 20 seconds when you get home.

iv. Getting Gas

• Use Disinfecting Wipes on Handles or Buttons ✓ Use disinfecting wipes on handles and buttons before you touch them (if available). ✓ After fueling, use a hand sanitizer with at least 60% alcohol. Wash your hands for at least 20 seconds when you get home or somewhere with soap and water.

v. Public Transportation

• Social distancing is also important in both cars and on public transit. The CDC recommends: ✓ When possible, consider traveling during non-peak hours when there are likely to be fewer people. ✓ Follow social distancing guidelines by staying at least 6 feet (2 meters) from people who are not from your household. ✓ Avoid gathering in groups, and stay out of crowded spaces when possible, especially at transit stations and stops. ✓ Consider skipping a row of seats between yourself and other riders if possible. ✓ Enter and exit buses through rear entry doors if possible. ✓ Look for social distancing instructions or physical guides offered by transit authorities (for example, floor decals or signs indicating where to stand or sit to remain at least 6 feet apart from others). ✓ In taxis and ride shares, the CDC advises touching as few places as possible, frequent hand cleaning and avoiding taking water bottles or other items being offered. Limit the number of passengers in the vehicle to only those necessary. ✓ Avoid pooled rides or rides where multiple passengers are picked up who are not in the same household. ✓ Sit in the back seat in larger vehicles such as vans and buses so you can remain at least six feet away from the driver. ✓ Open the windows and Ask the driver to improve the ventilation in the vehicle if possible — for example, by opening the windows or setting the air ventilation/air conditioning on non-recirculation mode. vi. Doctor Visits & Getting Medications

• Talk to your doctor online, by phone, or e-mail ✓ Use telemedicine, if available, or communicate with your doctor or nurse by phone or e-mail. ✓ Talk to your doctor about rescheduling procedures that are not urgently needed.

• If you must visit in-person, protect yourself and others

✓ If you think you have COVID-19, notify the doctor or healthcare provider before your visit and follow their instructions. ✓ Cover your mouth and nose with a cloth face covering when you have to go out in public. ✓ Do not touch your eyes, nose, or mouth. ✓ Stay at least 6 feet away from others while inside and in lines. ✓ When paying, use touchless payment methods if possible. If you cannot use touchless payment, sanitize your hands after paying with card, cash, or check. Wash your hands with soap and water for at least 20 seconds when you get home.

• Limit in-person visits to the pharmacy ✓ Plan to order and pick up all your prescriptions at the same time. ✓ If possible, call prescription orders in ahead of time. Use drive- thru windows, curbside services (wait in your car until the prescription is ready), mail-order, or other delivery services. Do the same for pet medicine. ✓ Check with your doctor and pharmacist to see if you can get a larger supply of your medicines so you do not have to visit the pharmacy as often.

CHAPTER FOUR: Personal Protective Equipment a. Pandemic Masks

▪ Masks will be a part of our lives for a long time and the CDC now recommends wearing a face mask or covering any time you go to grocery stores, pharmacies, or other places where social distancing is hard to practice. Since N95 respirators and surgical masks should be reserved for healthcare workers, many people have been putting their DIY skills to the test by creating their own cloth face masks right at home.

As a reminder, the CDC urges that select individuals aren't required to wear face coverings, including children under age 2, anyone who has trouble breathing, or is unconscious, incapacitated or otherwise unable to remove the mask without assistance. Everyone else should follow the CDC's guidelines and wear a face mask in public.

▪ All face coverings — DIY or otherwise — should meet the following requirements, as outlined by the CDC: ✓ Fits snugly but comfortably against the side of the face; ✓ Be secured with ties or ear loops; ✓ Includes multiple layers of fabric; ✓ Allows for breathing without restriction; ✓ Can be laundered and machine dried without damage or change to shape.

▪ The Good Housekeeping Institute Textiles Lab goes farther and suggests more specifically that tightly woven, 100% cotton is the best fabric to use. This means you can turn fabric from pillowcases, curtains, or woven shirts into a face mask or covering.

• DO NOT USE knit fabrics or fabric from T-shirts, because they create holes when stretched. ✓ The most desirable cloth is quilt making cloth because it is thick and dense. T Shirt cloth is not desirable because it stretches and makes holes.

• To make each mask even more protective, leave one side open so that a user can place a nonwoven insert – such as coffee filter, or AC filter

(as long as they don't contain fiberglass) inside the mask to help block particles.

✓ The virus is microscopic and certain types of cloth are better than others. A good rule of thumb is to hold the cloth up to the light. If you can see light its either not a good choice of fabric, or you will have to make sure several levels are included in your mask by folding or sewing. Studies have shown that four (4) layers work better than two (2).

• The front and back of the mask must be different so that there will be no mistake which side should not come in direct contract with a mouth. Use different colored cloth when possible.

• Any ask is better than no mask, but a properly thought out and constructed mask makes a big difference. i. No-Sew Solutions for Cloth Face Coverings

• Quick Cut T-shirt Face Covering (no sew method) ✓ Materials: T-shirt Scissors

• No-Sew Quick Mask ✓ Materials: Bandana (or other piece of fabric) Rubber bands or hair ties Coffee filter (optional) Scissors (optional)

WEAR YOUR FACE COVERING CORRECTLY

• Wash your hands before putting on your face covering • Put it over your nose and mouth and secure it under your chin • Try to fit snugly against the sides of your face • Make sure you can breathe easily

TAKE OFF YOUR FACE COVERING CAREFULLY, WHEN YOU’RE HOME

• Be careful not to touch your eyes, nose, and mouth when removing and wash hands immediately after removing.

ii. Sewing Machine (and Hand Stitch) Solutions for Cloth Face Coverings

▪ Materials ▪ Two 10”x6” rectangles of cotton fabric (for larger mask, use 12”x9”) ✓ Lightweight fusible interfacing (optional - helps mask hold its shape) ✓ Two 6” pieces of 1/4 inch or 1/8-inch-thick elastic (or rubber bands, string, cloth strips, or hair ties) ✓ Needle and thread (or bobby pin) ✓ Scissors ✓ Sewing machine (optional)

• Tutorial ✓ Cut out two 10-by-6-inch rectangles of cotton fabric. Use tightly woven cotton, such as quilting fabric or cotton sheets. Stack the two rectangles; you will sew the mask as if it was a single piece of fabric.

✓ Fold over the long sides ¼ inch on the top and bottom and hem. Then fold over the short sides ½ inch on the left and right and hem, leaving an opening for elastic.

✓ Run a 6-inch length of ¼ inch or 1/8-inch-thick elastic or a shoelace or a thick strip of cloth through the wider hem on each side of the mask. These will be the ear loops. Use a large needle or a bobby pin to thread it through. Tie the ends tight.

Don’t have elastic? Use hair ties or elastic head bands. Lay them on the fabric before you sew the ½ inch hem on either side.

If you only have string, you can make the ties longer and tie the mask behind your head.

✓ Gently pull on the elastic so that the knots are tucked inside the hem. Gather the sides of the mask on the elastic and adjust so the mask fits your face. Then securely stitch the elastic in place to keep it from slipping. ✓

42 iii. How to Care for Masks After Each Use

Making or buying a face mask is just half of it. To ensure that you and loved ones are staying as safe and healthy as possible, it's also necessary to clean cloth face masks regularly to limit the spread of germs

There are differing reports on whether or not coronavirus can live on clothes. Harvard Health, in particular, suggests that the disease is more likely to live on hard surfaces (think countertops and door handles) than soft surfaces like fabric.

Regardless, the CDC urges that you give cloth face masks the same level of care as your regular laundry, which means you should wash and dry them often per the CDC's guidelines.

• After each use the mask should carefully be placed directly into the washing machine.

All washes should be on HOT/High Temperature. While there are some other cleaning methods floating around the Internet that suggest sanitizing face masks by sticking them in the microwave, oven, or a pot of boiling water, these are not as effective as standard washing and drying.

• Direct contact with the outside of the mask should be avoided at all times.

When you take a mask off - use a plastic bag (that can also be used store the mask before it goes into the wash if necessary) or a cloth to remove it and be careful not to let the outside of the mask touch your face.

Wash your face and hands with very soapy water immediately.

• Don’t forget the rest of you! For added safety: ✓ Strip next to the washing machine and put everything you were wearing including footwear into the washer; ✓ Immediately shower; ✓ Use shampoo and wash your hair first as the soapy water will run over your face and washing your hair will help with your hands.

43 b. Pandemic gloves

Gloves should be worn when cleaning or caring for someone who’s sick. When wearing gloves and a mask, remove the gloves and wash your hands first before removing mask and/or glasses.

i. Caring for someone who’s sick

Disposable gloves are the best in this case. Gloves should be thrown out in a lined trash can. Do not disinfect or re-use. You should wash your hands immediately after removing your gloves.

ii. Using gloves to clean/prep food

There are different types of gloves that fit best depending on what task you are trying to accomplish.

Polyvinyl Alcohol (PVA): good for everyday cleaning. Should not be used with harsh chemicals as they can melt.

Polyvinyl Chloride (PVD): these gloves are extremely puncture resistant and resist chemical and oils.

Neoprene Gloves: these gloves resist well against chemicals and abrasions and are good for painting.

Spectra Gloves: these are the best gloves for food processing.

As more information about the coronavirus pandemic develops, some of the information in this handbook may have changed since it was last updated. For the most up-to-date information on COVID-19, please visit the online resources provided by the CDC, and the World Health Organization. You can work to better protect yourself from COVID-19 by washing your hands, avoiding contact with sick individuals, and sanitizing your home, among other actions.

CHAPTER FIVE: Food a. World Health Organization Recommendations for Maintaining a Healthy Diet

i. For adults

A healthy diet includes the following: • Fruit, vegetables, legumes (e.g. lentils and beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat and brown rice).

• At least 400 g (i.e. five portions) of fruit and vegetables per day, excluding potatoes, sweet potatoes, cassava and other starchy roots.

• Less than 10% of total energy intake from free sugars, which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day, but ideally is less than 5% of total energy intake for additional health benefits. Free sugars are all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.

• Less than 30% of total energy intake from fats. Unsaturated fats (found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard) and trans-fats of all kinds, including both industrially-produced trans-fats (found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, pies, cookies, biscuits, wafers, and cooking oils and spreads) and ruminant trans-fats (found in meat and dairy foods from ruminant animals, such as cows, sheep, goats and camels). It is suggested that the intake of saturated fats be reduced to less than 10% of total energy intake and trans-fats to less than 1% of total energy intake. In particular, industrially produced trans-fats are not part of a healthy diet and should be avoided.

• Less than 5 g of salt (equivalent to about one teaspoon) per day. Salt should be iodized.

ii. For infants and young children

In the first 2 years of a child’s life, optimal nutrition fosters healthy growth and improves cognitive development. It also reduces the risk of becoming overweight or obese and developing noncommunicable diseases (“NCDs”) later in life.

Advice on a healthy diet for infants and children is similar to that for adults, but the following elements are also important:

• Infants should be breastfed exclusively during the first 6 months of life. • Infants should be breastfed continuously until 2 years of age and beyond. • From 6 months of age, breast milk should be complemented with a variety of adequate, safe and nutrient-dense foods. Salt and sugars should not be added to complementary foods. iii. Practical advice on maintaining a healthy diet

• Fruit and vegetables

Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs (2) and helps to ensure an adequate daily intake of dietary fibre.

Fruit and vegetable intake can be improved by: ✓ always including vegetables in meals; ✓ eating fresh fruit and raw vegetables as snacks; ✓ eating fresh fruit and vegetables that are in season; and ✓ eating a variety of fruit and vegetables.

• Fats

Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population.

Also, the risk of developing NCDs is lowered by: ✓ reducing saturated fats to less than 10% of total energy intake; ✓ reducing trans-fats to less than 1% of total energy intake; and

✓ replacing both saturated fats and trans-fats with unsaturated fats – in particular, with polyunsaturated fats.

Fat intake, especially saturated fat and industrially produced trans-fat intake, can be reduced by: ✓ steaming or boiling instead of frying when cooking; ✓ replacing butter, lard and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils; ✓ eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat; and ✓ limiting the consumption of baked and fried foods, and prepackaged snacks and foods (e.g. doughnuts, cakes, pies, cookies, biscuits and wafers) that contain industrially produced trans-fats.

• Salt, sodium and potassium

Most people consume too much sodium through salt (corresponding to consuming an average of 9–12 g of salt per day) and not enough potassium (less than 3.5 g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke.

Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year.

People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals; processed meats such as bacon, ham and salami; cheese; and salty snacks) or from foods consumed frequently in large amounts (e.g. bread). Salt is also added to foods during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e.g. table salt).

Salt intake can be reduced by: ✓ limiting the amount of salt and high-sodium condiments (e.g. soy sauce, fish sauce and bouillon) when cooking and preparing foods; ✓ not having salt or high-sodium sauces on the table; ✓ limiting the consumption of salty snacks; and

✓ choosing products with lower sodium content.

Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it.

Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables.

• Sugars

In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. A reduction to less than 5% of total energy intake would provide additional health benefits.

Consuming free sugars increases the risk of dental caries (tooth decay).

Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. Recent evidence also shows that free sugars influence blood pressure and serum lipids and suggests that a reduction in free sugars intake reduces risk factors for cardiovascular diseases.

Sugars intake can be reduced by: ✓ limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks, candies and sugar- sweetened beverages (i.e. all types of beverages containing free sugars – these include carbonated or non‐carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder concentrates, flavored water, energy and sports drinks, ready‐to‐ drink tea, ready‐to‐drink coffee and flavored milk drinks); and ✓ eating fresh fruit and raw vegetables as snacks instead of sugary snacks.

48 b. The Center for Disease Control Recommendations for Maintaining a Healthy Diet

i. Eat Healthy and Enjoy It

• According to the Dietary Guidelines for Americans 2015–2020, a healthy eating plan: ✓ Emphasizes fruits, vegetables, whole grains, and fat-free or low- fat milk and milk products ✓ Includes lean meats, poultry, fish, beans, eggs, and nuts ✓ Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars ✓ Stays within your daily calorie needs

• A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If “healthy eating” makes you think about the foods you can’t have, try refocusing on all the new foods you can eat. ✓ Eat the Rainbow ― add a variety of colors to your plate. Foods like dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals. Try adding frozen peppers, broccoli, or onions to stews and omelets to give them a quick and convenient boost of color and nutrients. Or make a red sauce using canned tomatoes (look for “low sodium” or “no salt added”), herbs, and spices.

✓ Fresh, Frozen, or Canned Fruits ― don’t think just apples or bananas. All fresh, frozen, or canned fruits are great choices. Be sure to try some “exotic” fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren’t in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.

✓ Fresh, Frozen, or Canned Vegetables ― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. You can sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish—just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.

✓ Calcium-rich foods ― you may automatically think of a glass of low-fat or fat-free milk when someone says, “eat more dairy products.” But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.

✓ A new twist on an old favorite ― if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!

50 ii. Do I Have to Give Up My Favorite Comfort Food? No! Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while and balancing them out with healthier foods and more physical activity.

• Some general tips for comfort foods: ✓ Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month. You’ll be cutting your calories because you’re not having the food as often. ✓ Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar. ✓ Try a lower-calorie version. Use lower-calorie ingredients or prepare food differently. For example, if your macaroni and cheese recipe uses whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, light cream cheese, fresh spinach and tomatoes. Try not to increase your portion size.

With these tips, you can include almost any food in your healthy eating plan and still lose weight or maintain a healthy weight.

Good nutrition is really about having a well-rounded diet, and it’s easier to do than you may think. In fact, living a nutritious lifestyle can be easy and fun.

• Nutrition is about more than vitamins—it also includes fiber and healthy fats. Now is a perfect time to learn simple ways to help your whole family eat healthier.

• Add healthy fats. Not all fats are bad. Foods with monounsaturated and polyunsaturated fats are important for your brain and heart. Limit foods with trans fats which increase the risk for heart disease. Good sources of healthy fats include olive oil, nuts, seeds, certain types of fish, and avocados.

Avocados are full of healthy fats. Top a salad or try some avocado in your morning smoothie.

Try this: ✓ Top lean meats with sliced avocado or try some avocado in your morning smoothie. ✓ Sprinkle nuts or seeds (like slivered almonds or pumpkin seeds) on soups or salads. ✓ Add a fish with healthy fats, like salmon or tuna, into your meals twice a week. ✓ Swap processed oils (like canola or soybean oil) for oils that are cold-pressed, like extra-virgin olive oil and sesame oil.

• Cut the sodium. Good nutrition is about balance, and that means not getting too much of certain ingredients, such as sodium (salt). Sodium increases blood pressure, which raises the risk for heart disease and stroke. Most Americans consume about 3,400 milligrams (mg) of sodium each day.1 This is much more than the recommended amount of 2,300 mg per day (about one teaspoon of salt).

Try this: ✓ Avoid processed and prepackaged food, which can be full of hidden sodium. Many common foods, including breads, pizza, and deli meats, can be sources of hidden sodium. ✓ At the grocery store, look for products that say, “low sodium.” ✓ At restaurants, ask for sauces and dressings on the side. ✓ Instead of using salt, add delicious flavor to your meals with a squeeze of fresh lemon juice, a dash of no-salt spice blends, or fresh herbs.

• Bump up your fiber. Fiber in your diet not only keeps you regular, it also helps you feel fuller longer. Fiber also helps control blood sugar and lowers cholesterol levels.3,4 Fresh fruits and vegetables, whole grains, and legumes (beans and peas) are good sources of fiber.

Try this: ✓ Slice up raw veggies and keep them in to-go baggies to use as quick snacks. ✓ Start your day off with a high-fiber breakfast like whole grain oatmeal sprinkled with pecans or macadamia nuts. ✓ Steam veggies rather than boiling them. When buying frozen veggies, look for ones that have been “flash frozen.” ✓ Add half a cup of beans or peas to your salad to add fiber, texture, and flavor.

Are you • Aim for a variety of colors on your plate. Foods like dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals.

Try this: ✓ Sprinkle fresh herbs over a salad or whole wheat pasta. ✓ Make a red sauce using canned tomatoes (look for “low sodium” or “no salt added”), fresh herbs, and spices. ✓ Add diced veggies like peppers, broccoli, or onions to stews and omelets to give them a boost of color and nutrients. iii. Kids’ early eating experiences can affect how they eat as they get older. That’s why it’s so important to introduce them to healthy foods from the very beginning.

• What Foods Should I Introduce to My Child First? When your child is about 6 months old, you can start introducing him or her to foods and drinks other than breast milk and infant formula. For most children, you don’t need to introduce foods in a specific order.

By the time your child is 7 or 8 months old, he or she can eat a variety of foods from different food groups. Your child needs a variety of vitamins and minerals to grow healthy and strong.

Try making a rainbow of different colored foods on your child’s plate.

Here are a few examples: ✓ Fruits: bananas, strawberries, pears, oranges, melons, or avocados ✓ Vegetables: cooked spinach, carrots, peas, sweet potatoes, or beets ✓ Whole grains: whole grain breads, crackers, or pastas

✓ Meats: soft, small pieces of beef, lamb, chicken, fish, or turkey ✓ Dairy: yogurts or cheeses (pasteurized only)

• Drinks Matter, Too! When your child is between 6 and 12 months old, you can offer: ✓ Water (4 to 6 ounces per day) ✓ Breast milk (if you are still breastfeeding) or infant formula

Once your child is 12 months old, you can begin offering fortified cow’s milk.

• Foods to Avoid There are certain foods and drinks you should avoid giving your child.

If your child is under 12 months, avoid foods and drinks such as: ✓ Honey. It could cause a serious type of food poisoning called botulism in children under 12 months. ✓ Unpasteurized drinks or foods. These items may put your child at risk for E. coli, a harmful bacterium that can cause severe diarrhea. Common unpasteurized foods include raw milk, juice, yogurt, or cheeses. ✓ Fortified cow’s milk. It may put your young child under 12 months old at risk for intestinal bleeding. ✓ Fruit juice and other sugary drinks. The American Academy of Pediatrics recommends that children not drink 100% juice or juice drinks with added sweeteners before they are 12 months old.

• Be Their Role Model Eating a healthy diet sets a good example for your children.

Once your child is 12 months old or older, they’ll be eating more of the foods that you eat. Eating a healthy diet sets a good example for your children.

It’s important for children and adults alike to limit foods that are high in sodium and added sugars.

Eating a healthy diet can help children get the nutrients they need for healthy growth and development. For adults, a healthy diet can help protect against a number of serious and costly chronic diseases, including heart disease, type 2 diabetes, some cancers, and obesity.

A healthy diet is rich in fruits and vegetables, whole grains, lean proteins, and low-fat or fat-free dairy. c. Tips from the American Heart Association

i. Healthiest Vegetables You Can Eat • Sweet Potatoes • Romaine Lettuce • Red Bell Peppers • Spinach • Beets • Cabbage • Garlic • Mushrooms • Parsley • Cauliflower • Asparagus • Fennel • Avocado • Kale • Broccoli

ii. Daily Tips to Help Your Family Eat Better Try these daily tips that will help your family take a step-by-step approach to eating healthy:

• Make it fun for kids to try new fruits and vegetables. Let them pick out a new fruit or vegetable in the grocery store each week and figure out together how to cook or prepare it in a healthy way.

• Whole grains are a good option! Choose whole-grain foods, such as whole-wheat bread, rye bread, brown rice, popcorn, oatmeal and whole-grain cereal.

• Some fats are better for you than others. Use liquid vegetable oils such as canola, corn, olive, safflower, sesame and sunflower oils in place of butter and solid fats whenever possible.

• Help your children develop healthy habits early in life that will bring lifelong benefits. Be a good role model, make it fun, and involve the whole family in lifestyle changes.

• Chicken, fish and beans are good choices for protein. Remove skin and visible fat from poultry. If you do eat red meat, limit it to once in a while, keep portion size small and choose the leanest cuts.

• Read food nutrition labels. Pick healthy foods that provide nutrients like vitamins, minerals, and dietary fiber but limit sodium, added sugars, saturated fat and trans-fat.

• When you cook at home you have more control over ingredients and portion sizes, so aim to cook at home more often than eating out. Get great recipes and tips at heart.org/recipes.

• For snack time, keep fresh fruit and pre-chopped or no-chop veggies on hand. Your family is more likely to grab fruits and vegetables over other items if they’re readily available.

• Enjoy fish high in omega-3 fatty acids. Oily fish such as salmon, mackerel, trout and albacore tuna are good choices.

• Break up with Sneaky Salt! Take the pledge and learn how to reduce the sodium your family eats. Most sodium in the American diet comes from processed and restaurant foods, not from the saltshaker!

• A small handful of nuts or seeds can be a satisfying and healthy snack. Look for unsalted or lightly salted nuts. Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts are all good choices.

• Vegetables and fruits are loaded with nutrients and fiber, and typically low in calories and sodium. Fresh, frozen or canned produce can all be healthy choices, but compare food labels and choose wisely.

• Use fresh or dried herbs and spices or a salt-free seasoning blend in place of salt when cooking. Add a squeeze of fresh lemon or lime to add flavor to cooked foods.

• Package your own healthy snacks. Put cut-up veggies and fruits in portion-sized containers for easy, healthy snacking on the go, without the added sugars and sodium.

• Do you know the Salty Six for kids? These six common foods contribute the most sodium to American kids' diets. Compare food labels and help your kids make healthy choices.

• Cook vegetables in healthy ways that will help bring out their natural flavors, including roasting, grilling, steaming and baking. You’ll need less salt (if any) and may even turn the most anti-veggie kid into a fan!

• Let our heart be your guide when grocery shopping. Look for foods with the American Heart Association’s trusted Heart-Check mark to make smarter food choices.

• Try sparkling water, unsweetened tea or sugar-free beverages instead of sugar- sweetened soda or tea. Add lemon, lime or berries to beverages for extra flavor. Watch our 12 Infused Water Recipes video.

• Enjoy fruit for dessert most days and limit traditional desserts to special occasions.Try a delicious smoothie, a mixed berry and yogurt parfait, or a baked spiced apple or pear!

• Instead of frying foods – which can add a lot of extra calories and unhealthy fats– use healthier cooking methods that add little or no solid fat, like roasting, grilling, baking or steaming.

• Grow fruits and veggies in your own garden. Kids are more likely to try something they’ve grown themselves.

• Schedule time each week to plan healthy meals. Keep your recipes, grocery list and coupons in the same place to make planning and budgeting easier.

• Serving size does not always equal portion size. Check the serving size and servings per container because what might seem like a typical portion could actually equal two or more servings.

• Get your kids in the kitchen! They’ll be more excited about eating healthy foods when they’ve been involved. Give them age-appropriate tasks and keep a stepstool handy.

• Use frozen or canned fish and poultry for a quick and easy meal. Choose the options canned in water and watch sodium content.

• Try a meatless meal each week. Think vegetable lasagna or a portabella mushroom burger! Vegetables and beans can add protein, fiber, and other nutrients to a meal.

• Eating healthy on a budget can seem difficult, but it can be done! Many fruits, vegetables and legumes (beans and peas) cost less than $1 per serving.

• Watch out for added sugars. They add extra calories but no helpful nutrients. Sugar-sweetened beverages and soft drinks are the number one source of added sugars for most of us.

• Eat the rainbow: A fun and tasty way to make sure your family is eating a good variety of fruits and vegetables is to eat as many different colors as you can each day.

59 iii. Eat Healthy on a Budget by Planning Ahead

Eating healthy – lots of fruits and veggies, lean protein, whole grains – doesn’t have to be more expensive. If you shop smart and plan ahead, you’ll be surprised at how much goodness you can haul without breaking the bank.

The reality is, many of those ready-made, super-fast, prepackaged foods actually cost MORE than homemade foods. And they tend to have more calories, saturated fat, sodium and added sugars.

So, drop the excuses because scoring those nutrient-dense, fiber-rich foods your body needs is easier – and cheaper – than you think.

Planning ahead is key to success. Preparing menus and grocery lists ahead of time can keep you from making impulse food choices, which often aren’t healthy. With a little planning, you can make the healthy choice the easy choice. • Plan out one or two weeks of healthy meals for breakfast, lunch and dinner. Take a few minutes over the weekend to go through your favorite healthy recipes and map out your meal plan. Update your go-to list as you come across new recipes, and don’t be afraid to try new things! • Use a grocery list or meal-planning app with a grocery list feature. This will help you quickly grab the ingredients you need for your healthy meal plan. • If your work week is crazy, cook over the weekend and store pre-portioned meals in the fridge or freezer. Now this is a real time and money saver! Just thaw and reheat for hassle-free lunches and dinners. • Cut up fruits and vegetables and keep them handy in the fridge, or pre-pack individual servings for when you’re on the go. You’ll have ready-made healthy snacks and meal ingredients at your fingertips.

Shop smart to save big. • Knowing how to navigate the grocery store can save time and money. • Keep an eye out for specials. Stock up on frozen and canned produce when it’s on sale.

• Use coupons and join store rewards programs. You’ll be more aware of what’s on sale and able to work it into your meal planning. • Buy fresh fruits and vegetables in season. For example, blueberries cost less in spring and summer, when they’re in season. You’ll pay more in the fall and winter when they’re shipped from warmer climates. • Skip the ready-made foods and individually packaged snacks. The convenience may be tempting but it’s usually healthier and cheaper to prepare these same foods at home. So, aim your cart in another direction. • Buy local at a farmer’s market. The produce may be fresher because it wasn’t picked before ripening to travel on a truck long-distance to get to you. You’ll know where your food is coming from and help your local economy. You can save money by buying in bulk and splitting the cost with friends or family.

Practice makes perfect.. • Don't give up! Putting a new healthy routine in place doesn’t happen overnight, so don’t give up! • Make healthy changes one step at a time. You and your family won’t feel blindsided or deprived of all of your favorites if the changes are gradual. • Involve the whole family. Kids can help with meal planning, grocery shopping and cooking. Let each family member be chef for a day and take charge of a particular meal. Encourage older kids to make a game of reading food labels at the grocery store. Let younger kids pick out new types of fruits and vegetables to try.

CHAPTER SIX: Scout Favorite, Fun, Easy and Inexpensive Recipes a. Breakfast i. Fruit Cut up and skin whatever fruit you have around the kitchen. Serve plain or with yogurt, honey or chocolate or strawberry milk mix. Whip cream also works on holidays!

• Cereal and Frozen Fruit Pour healthy cereal into a bowl. Top with frozen blue berries. Pour in milk. Enjoy!

ii. Crazy Mix Eggs Crazy Mix eggs are a favorite of kids because they taste good and of parents because it tastes good and because they use up food that would end up being wasted. Total Cost: under $3.00 recipe, about $0.75 per serving Preparation Time: about 5 minutes Cooking Time: about 10 minutes Servings: 2.5 eggs per adult

INGREDIENTS • 5 large egg ($1.15) • 3 Tbsp cooking oil ($0.08) • Whatever leftovers you have in your fridge (free!) • 2 slices of Cheese ($0.54)

INSTRUCTIONS 1. Add oil to a large to medium sized frying pan and set to low medium to medium heat. 2. Add in whatever leftovers you have in your fridge to taste. Don’t be afraid to add in a slice of ham or any type of left-over vegetable, meat, potato or rice. This is your Crazy Mix. 3. While warming those ingredients, put the eggs in a container, add a dash of water or milk and mix up completely. 4. Put the cheese on top of the Crazy mix. 5. Once the cheese starts to melt, push it over to a side of the pan and pour the eggs into the other side. 6. Once the eggs start to get solid push the mix into it, all the way over to one side or the other.

7. Once solid, flip the cooked eggs that don’t have the Crazy Mix on it over the Crazy Mix to hide the mix. Remove from the pan and dig in!

iii. The Saveri Family’s Famous Salami and Egg Omelet Salami and eggs are a favorite of kids and because its tastes good. Ham, turkey or any cold cut can be substituted for the salami. You can also add in the onion and extras or not. Total Cost: under $3.00 recipe, about $0.75 per serving Preparation Time: about 5 minutes Cooking Time: about 10 minutes Servings: 2.5 eggs per adult

INGREDIENTS • 3 large egg ($0.65) • 3 Tbsp cooking oil ($0.08) • One ounce of diced salami or 2 slices broken up ($0.50) Optional • tablespoon chopped parsley and/or 2 tablespoons minced yellow onions

INSTRUCTIONS 1. Add oil into a large to medium sized frying pan and set to low/ medium to medium heat.

2. While warming, put the eggs in a container, add a dash of water or milk and beat it up very well. 3. Next, add the diced salami and, if you want, the parsley, previously washed and chopped. 4. If you want onions, stir-fry some finely sliced onion in olive oil; 5. Next, pour the egg mixture into the pan and cook until golden. Either stir continually for scrambled salami and eggs or make an omelet. 6. Remove from the pan and dig in! b. Lunch i. Jerry Rosen’s Famous Tuna Sandwich Total Cost: under $2.00 recipe, about $0.50 per serving Preparation Time: about 5 minutes Cooking Time: zero Servings: 1 sandwich Add in Tomato soup, increase cost $1.00 Add chips, increase cost $1.00 - $2.00

INGREDIENTS • Can of Tuna (about $1.00) • Mayonnaise to taste – not too much! • 1 tomato - (about $0.50) • Slices of Bread (under $0.50) • 2 slices of Cheese ($0.54)

INSTRUCTIONS 1. Mix white albacore tuna and mayonnaise (low calorie is good), and ½- 1 squeezed lemon. 2. Add in ½ of one diced tomato and mix up gently. 3. Mix in diced onion, celery, and ketchup to satisfy your taste. You can also add nuts, such as almond pieces or pistachios. 4. Spoon out and flatten a healthy portion on a slice of rye of whole wheat bread. 5. Add lettuce and the rest of the diced tomato to taste. 6. Top with another piece of bread. Slice sandwich diagonally. 7. You can also top with toasted bread rather than fresh bread. 8. Add tomato soup or potato chips if you can afford or want them. 9. This recipe also works well with chicken, rather than tuna.

65 c. Snacks i. Jamie’s Spectacular Bacon Wrapped Chile Stuffed Jalapenos Cut off tops and slice peppers in half. Scoop out the middles. Keep the seeds in if you want to make it hot. Make cheese with ½ cream cheese and ½ shredded cheese. Fill peppers with cheese then wrap each with bacon. Bake in the oven at 400 degrees Fahrenheit for 30 minutes.

ii. Ella’s Cranberry Bread • 3 cups of frozen cranberries, cut in half, cover with 1/4 cup sugar, set aside. • Mix 2 tsp baking soda, 4 cup flour, 1 1/2 tsp salt, set aside. • Mix 2 cups sugar, 2/3 cups veg oil, and 2 eggs, 1 cup orange juice, 1 cup water, 2 tbsp orange zest. • Slowly add the dry ingredients to the wet ingredients, stirring until smooth. • Then mix in cranberries and 2 cups chopped nuts of choice. • Grease loaf pans (makes two loaves) bake @ 350 degrees Fahrenheit for 45 minutes-1 hour, depending on oven. d. Dinner i. Robert Bonsignore’s American Chop Suey/American Slop/Goulash Preparation Time: over an hour Cooking Time: about 30 minutes Servings: about 20 Total Cost: under $15.00 Cost per plate: under $1.00

INGREDIENTS ▪ 3 lbs ground turkey (about $10.00)/you can also use hamburger • Onions, peppers and mushrooms to taste - (about $2.50) • Two cans or bottles of Ragu spaghetti sauce • Three tablespoons of oil

INSTRUCTIONS 1. Cut up the onions, peppers and mushrooms into large to medium sized chunks. 2. Warm three tablespoons of oil in a large frying pan, add the veggies and put a pot cover over the top to keep all moisture.

3. Soften the veggies over low to medium heat – when they start to get soft, put to the side with the cover still on. HINT – If you buy extra veggies – freeze them in zip lock bags and you will save a step net time. Make sure they completely cool before putting them in freezer. 4. Fry the ground turkey or hamburger up well medium well to well done. Break it up good.

PASTA 5. Bring large pot of water and one small pinch of salt to rolling boil. 6. Add in one whole package of elbow macaroni or ziti or penne. 7. Stir pasta from bottom frequently. No less than every three minutes to start. 8. Remove a piece of pasta when it starts to get softer. Cool by blowing on it and bite. If its crunchy it needs more time. If it’s not at all crunchy, and it bends and does not break, its done. Drain the rest of the pasta and immediately put it back into the pot. 9. Dump in the ground turkey/hamburger and all its juices. Stir around in the pasta. 10. Dump in the veggies and all their juices. Stir around in the pasta. 11. Dump in the Ragu spaghetti sauce. Mix up, serve and enjoy! 12. This will make a lot of food!! ii. Josephine’s Wonderful Old-Fashioned Sicilian Gravy and Pasta Total Cost: under $5.00 recipe, about $0.50 per serving Preparation Time: over an hour Cooking Time: up to 4 hours, the longer on low heat the better Servings: about 20 Total Cost: under $10.00 Cost per plate: under $0.50

INGREDIENTS ▪ Two cans Pastene Kitchen Ready Tomato’s ▪ 3 pounds hamburger ▪ 2 teaspoons of Italian seasoning ▪ 3 eggs ▪ 1 cup breadcrumbs

▪ 3 slices of fresh bread broken up into small pieces ▪ 1 cup shredded mozzarella cheese (optional) ▪ 1or more fresh tomato - (about $0.50) (optional) ▪ 1 tablespoon of Italian Seasoning (under a dollar) ▪ 3-6 tablespoons of olive oil ▪ 2 – 4 tablespoons of crushed, smushed or razor sliced garlic

INSTRUCTIONS MEATBALLS 1. Mix well: hamburger, 2 tablespoons crushed garlic, 3 tablespoons of olive oil, 2 teaspoons of Italian seasoning, 2 teaspoons of garlic salt, 3 eggs, 1 cup of breadcrumbs, broken up fresh bread and 1 cup of mozzarella (optional). 2. Make meatballs. 3. Bake in oven for 45-50 minutes 4. Place in Josephine’s Wonderful Old-Fashioned Sicilian gravy and enjoy. Note: sit the meatballs in the gravy on very low heat for at least an hour and stir the bottom every 10-15 minutes.

GRAVY 1. Heat the olive oil in a large pot on low heat. 2. Add the garlic and swoosh around every minute or so until its soft and translucent – not brown! 3. Add in the two cans of Pastene Kitchen Ready tomatoes and stir. 4. Add in the Italian Seasoning and stir. 5. Bring heat to medium or medium high and constantly stir for 3- 5 minutes once you see the first heat bubble. 6. Turn off stove. 7. Move off heat and stir for two minutes. 8. Turn heat back on to low and put pot back overheat. 9. Stir bottom every 10-15 minutes.

PASTA 1. Bring large pot of water and one small pinch of salt to rolling boil. 2. Add pasta. 3. Stir pasta from bottom frequently. No less than every three minutes to start. 4. Remove a piece of pasta when it starts to get softer. Cool by blowing on it and bite. If its crunchy it needs more time. If it’s

not at all crunchy, and it bends and does not break, its done. Drain the rest of the pasta and immediately add to gravy.

iii. Jane’s Awesome Spaghetti and Meatballs Total Cost: under $15.00 recipe, about $0.50 per serving Preparation Time: over an hour Cooking Time: for meatballs, about 20 minutes Servings: about 20 Total Cost: Under $15.00 Cost per plate: under $1.00

INGREDIENTS • 1 can of pasta sauce • 1 box of spaghetti pasta • 3 lbs ground turkey (about $10.00)/you can also use hamburger • 2 teaspoons of Italian seasoning • 3 eggs • 1 cup breadcrumbs • 3 slices of fresh bread broken up into small pieces • 1 cup shredded mozzarella cheese (optional) • 1 tomato - (about $0.50) • 1 tablespoon of Italian Seasoning (under a dollar) • 3-6 tablespoons of olive oil • 2 – 4 tablespoons of crushed, smushed or razor sliced garlic

INSTRUCTIONS MEATBALLS 1. Mix well: turkey/hamburger, 2 tablespoons crushed garlic, 3 tablespoons of olive oil, 2 teaspoons of Italian seasoning, 2 teaspoons of garlic salt, 3 eggs, 1 cup of breadcrumbs, broken up fresh bread and 1 cup of mozzarella (optional). 2. Make meatballs. 3. Bake in oven for 45-50 minutes

PASTA 1. Bring large pot of water and one small pinch of salt to rolling boil. 2. Add pasta.

3. Stir pasta from bottom frequently. No less than every three minutes to start. 4. Remove a piece of pasta when it starts to get softer. Cool by blowing on it and bite. If its crunchy it needs more time. If it’s not at all crunchy, and it bends and does not break, its done. Drain the rest of the pasta and immediately add to pasta sauce and meatballs. iv. Petty Officer Third Class Warren Cutlip’s Chicken Parmesan Meatballs This simple recipe for Chicken Parmesan Meatballs is an easy weeknight dinner win! Swap out any ground meat you have for a quick and delicious dinner. Total Cost: under $8.00 recipe About $1.75 per serving Preparation Time: about 15 minutes Cooking Time: about 20 minutes Servings: 5 meatballs plus paste made for each person

INGREDIENTS • ½ cup breadcrumbs ($0.13) • ⅓ cup grated Parmesan ($0.59) • 1/4 tsp garlic powder ($0.02) • ½ tsp dried oregano or Italian spices ($0.05) • ¼ tsp salt ($0.02) • 1 lb. ground chicken ($3.29) • 1 large egg ($0.23) • 2 Tbsp cooking oil ($0.08) FOR SERVING • 12 oz. pasta (under $1.00) • 1 24 oz. jar pasta sauce (about $2.00)

INSTRUCTIONS 1. In a large bowl, mix together the breadcrumbs, seasoning, grated Parmesan, garlic powder, salt, and pepper to make the Italian Seasoned Breadcrumb Mix. 2. Wash your hands thoroughly and wash and clear out the spot you will be preparing the food. Take out all the items you will need including a large mixing bowl, a frying pan and a large pot. Also set out all your ingredients.

3. In a large bowl, mix together the breadcrumbs, seasoning, grated Parmesan, garlic powder, salt, and pepper to make the Italian Seasoned Breadcrumb Mix. 4. Next add the ground chicken to the large bowl and mix that up. Once the Italian Seasoned Breadcrumb is mixed with the ground chicken, mixed in the egg. If you want, you can add in a piece or two of fresh bread broken up into pieces about half the size of a dime. Use your hands to combine the ingredients until evenly mixed. 5. Next shape the meat mixture into meatballs, about 1-1.5 Tbsp each. They don’t have to be huge! You should get around 20 meatballs. 6. Next heat 1 Tablespoon of cooking oil in a large frying pan over medium heat. 7. Once the skillet is hot and the oil is shimmering, add half of the meatballs. 8. Cook the meatballs about one minute on each side, until all six sides are browned, and the meatballs are cooked through. 9. Transfer the cooked meatballs to a clean plate. 10. Add a second tablespoon of cooking oil to the skillet and cook the second batch of meatballs the same way. 11. At any point, add the sauce to a medium to large sized sauce pot and heat over medium-low, stirring occasionally, until heated through. When the meatballs are cooked, toss them into the sauce. If you are not eating for a while, put the heat on the lowest setting and stir every 15 minutes or so. The lower the temperature, the less stirring. 12. When you are ready to eat cook the pasta. 13. First bring a large pot of water to boil for the pasta. Once the water is boiling, add the pasta and cook until tender (7-10 minutes). Take a piece out when it starts to bend easy. Taste it. It should not be crunchy; it should not be mushy either. You have about a 4-minute window after it gets soft before it gets mushy. 14. Drain the pasta in a colander. 15. Mix with sauce and meatballs in the pot its cooking in or in a bowl and serve. v. Robert Bonsignore’s Vinegar Peppers, Pork, Potato and Onions Preparation Time: about an hour Cooking Time: about 45 minutes

Servings: about 10 Total Cost: About $15.00 Cost per plate: under $1.50

INGREDIENTS ▪ 3 lbs ground turkey (about $10.00)/you can also use hamburger ▪ Onion to taste - (about $1.50) ▪ One jar of Pepperoncini’s - (about $5.00) ▪ Five potato’s ▪ Three tablespoons of oil

INSTRUCTIONS 1. Fry pork chops – slowly - to taste. Drain all oil but keep the rest of the tasty residue Pour ½ the liquid the vinegar peppers or pepperoncini came in into the fry pan. 2. Cut up the onions into extra-large chucks and fry slowly in a very little oil until they start to soften. Then dump in the other ½ of the liquid the vinegar peppers or pepperoncini came in into the fry pan and steam both with a cover on until really soft. 3. Pour the onion and vinegar pepper mixture over the pork chops and stir around in the liquid. Flip the pork chops. 4. Cut yellow potatoes into slices and chunks no more than ½- ¾ inches thick. The length makes no difference. When fried golden take out and pat dry and put on top of the pork, onion, vinegar peppers or pepperoncini mix 5. This will make a lot of food!! ENJOY!!! vi. Grilled Cheese and Tomato Soup Everyone knows how to make this. Think about using different cheeses.

e. Dessert a. Flourless Microwaveable Chocolate Mug Cakes

INGREDIENTS • ½ cup mini chocolate chips • 2 tablespoons unsalted butter • ½ teaspoon vanilla extract • 1 egg • 2 tablespoons granulated sugar • 1/8 teaspoon salt • 1 ½ teaspoons cocoa powder • Confectioners’ sugar and fresh berries for garnish

INSTRUCTIONS • Set aside about 2 tablespoons of the chocolate chips for later. Melt the remaining chocolate in the microwave in 30-second intervals for 1-2 minutes or until it's completely melted. Add the butter and vanilla extract and keep mixing until it's thoroughly melted and smooth. Let it cool slightly. • Whisk egg, then gradually add in granulated sugar and salt and whisk until it becomes thick and pale yellow, about 5 minutes. Fold in cooled chocolate mixture, then sift cocoa powder over top. Gently fold mixtures together until no streaks remain. Finally fold in remaining chocolate chips. • Divide batter between 2 mugs. Microwave until tops are just firm to touch and centers are gooey when pierced with toothpick, about 2 minutes. Carefully remove mugs from the microwave (use a towel or oven mitt). Dust with confectioners' sugar and serve warm with berries.

CHAPTER SEVEN: Games/Fun a. Activities to Keep Busy

i. Glow Stick Dance Party Cost – Under $10.00

Purchase 1-2 cans of glow sticks and Scotch Shipping tape from Dollar Store or Walmart.

Clear an area to dance and to the bathroom. Grab a flashlight if possible. Tape the lit-up glow sticks to the arms legs and whatever of the dancers. Spectators optional depending on how many glow sticks you have. Turn on tunes. Shut off lights. Dance!!

ii. Scavenger Hunt Keep some small items from your local dollar store on hand for a backyard, scavenger hunt. Hide the items making a list of where they are located so you can make sure all are found. Provide the players a list of items with hints, such as, “Small, green, and has wheels” (a toy car) or “Round and red” (a small bouncy ball). The player who finds the most items wins the game. For a larger group, pair up the players or divide players into teams.

iii. Water Balloon Toss Form your group of kids into two teams and have them toss water balloons back and forth. The team with their balloon(s) left at the end of the game is the winner.

iv. Group Storytime Game Have all of your friends sit in a circle. Quickly write nouns down on slips of paper, one for each player, fold them up, and pass them out. Take turns incorporating the word each person has into a story. Give each person one minute for their part of the story. Some stories are really funny when told this way

v. Rock, Paper, Scissors Have your friends find a partner and play Rock, Paper, Scissors. “Rock” is a fist, “Paper” is a flat hand, and “Scissors” uses the pointer and middle fingers like scissors. Players make a fist and shake it three times then choose either rock, paper, or scissors. Rock breaks scissors, scissors cut

paper, and paper covers rock. Choose either three or five turns and whoever wins the most turns gets the first turn in a game or wins the competition.

vi. Checkers and for older kids – Chess!!

vii. Have kids make their own cartoon Instead of watching cartoons, have your children make their own. Give them a piece of paper and some crayons and ask them to draw you a hero and a bad guy. When they're done, let them come back and tell you their hero's story. viii. Verbal Game – WORDS Take turns naming an animal for each letter of the alphabet or play 20 Questions. You can cook, clean, and get ready while quizzing your child.

ix. Icebreaker Games https://icebreakerideas.com/fun-games-to-play-with-friends/

x. Sometimes you need a break. The following sites offer free educational games:

https://www.education.com/games/?gclid=EAIaIQobChMI85j3hovh6QI VBRitBh2PzQ6vEAAYBCAAEgKJYvD_BwE

https://www.kqed.org/mindshift/34761/10-free-online-educational-game- sites

https://fromabcstoacts.com/45-free-educational-websites-for-kids/

https://www.yourmodernfamily.com/free-educational-websites/

xi. Learn To Cook When you factor in the extra kitchen help, boost of self-sufficiency, and delicious fruits of your labor, cooking with kids is a no brainer. No need for microgreens or obscure spices as, thankfully, kid cuisine is a simple affair.

Start with pizza or mac n’ cheese made from scratch. Tactile recipes are especially fun for little hands, so also consider rolling homemade tortillas or wrapping dumplings.

And don’t forget dessert! Few things are more satisfying—or encouraging—than a tray full of warm, fresh-from-the-oven cookies.

xii. Direct a Blockbuster Offer the kids a chance to get behind the camera and make their own movie or show. Today’s generation has unprecedented access to media production, and your old or borrowed phone can help them transform your home into a movie studio.

Let kids tackle the many aspects of film production including script writing, storyboarding, set designing, and costuming. Aspiring actors can foster their inner starlet, while the creative types can stay behind-the- scenes producing the next Lego Movie using that increasing collection of minifigures.

Up-and-coming directors can keep it simple with just the camera or add special effects with apps such as Clips and iMovie. Afterward, gather the family, pop some popcorn, and enjoy their creation streamed to the living room big screen. xiii. Plant a Mini Garden With minimal instruction, kids can transform crisper drawer staples into mini plantings that are equal parts science experiment and home garden.

Celery works great. Sunflowers and green beans are easy to grow. Lowes sells $1 tomato plants

Watching and helping plants grow lends a daily routine where kids can witness each step of a metamorphosis - sprinkle daily with water and watch as plants begin to sprout. You can get creative with planters, too, using organic materials such as eggshells and bell peppers which act as natural fertilizers.

xiv. Listen to Audiobooks and Podcasts You don’t need a TV to enjoy a good, captivating drama. The right audiobook or podcast will have kids rapt with interest.

Reading is a solitary affair; audiobooks allow siblings or the whole family to enjoy stories together. And thanks to apps such as Hoopla, Libby, and

Axis 360, you can use your existing library membership to check out titles for free, without leaving the house.

For parents craving some uninterrupted time, unabridged chapter books are the way to go xv. Explore the Small Outdoors Those with access to outdoor space can bring the camping experience home. Set up your backyard as a basecamp with a tent, blankets, and cooler stocked with kid-friendly drinks, and send them on a nature-based scavenger hunt—think spider webs, pill bugs, and hummingbirds— or collect materials for leaf rubbing and rock painting.

Spending the night outside is optional. Its better when the temperature is under 95! S’mores are a favorite and can be done on a gas grill or in an oven when the sun goes down. xvi. Arts and Crafts Everyone loves to create freestyle. Always encourage and praise all artwork – even the blunders!

Lay out crayons and paper, try origami or rainbow unicorn slime. If it’s been a while since you’ve sorted your old print or digital photos, have your kids organize them into a slideshow or printable picture book.

When your time doesn’t allow for art school–worthy instruction, turn to the professionals. Outschool offers a broad assortment of inexpensive online classes, from art projects such as sculpting a volcano with a credit card to video game coding.

Popular children’s book author-illustrators such as Mo Willems (Don’t Let the Pigeon Drive the Bus) and Dav Pilkey (Captain Underpants) are also offering weekly draw-a-longs. When all else fails, 5-Minute Crafts PLAY is a kid-friendly YouTube channel with loads of clever, inspiring DIY ideas.

The $20 Paint by Number sets take weeks to finish and averages a dollar a day. Kids paint by number sets are meant for the whole family to pitch in and complete. You can get 10 paint brushes for $5 dollars at Michaels.

ISABELLA’s SLIME MIXTURE Pour Elmers Glue into a clean and dry disposable container. Add laundry detergent to get the texture you desire. Add food coloring to get the color you want. Add glitter or anything else you want. To clean use a damp or wet rag, everything is water soluble and should wash right off

xvii. Join Virtual Playdates Social distancing advisories have made video chat services such as Zoom, Houseparty, and Marco Polo household names. Now, while adults clink drinks via virtual happy hours, kids are linking by laptop or tablet screens, friends can connect in real time, work on projects together, and challenge each other to matches of Battleship and Pokemon.

Still, kids needn’t rely on electronics to stay in touch with friends and family. For your next craft time, make handmade cards to send to loved ones as there’s still no substitute for receiving personal greetings in the mail. xviii. See the World from Your Couch When wanderlust strikes, live cams and online tours can transform your living room into a virtual theme park, museum, or national park.

Stroll the gardens and painting-filled rooms of artist Frida Kahlo’s famed Blue House in Mexico City.

Check out the most iconic intersection in the world, Tokyo’s Shibuya Crossing.

Go beneath the Louvre to explore the moats built back when it was a medieval fortress.

Nature buffs can peep frolicking sea otters at the Monterey Bay Aquarium, watch elephants congregate around a watering hole at South Africa’s Tembe Elephant Park, and spy brown bears snagging salmon from cascading falls in Alaska’s Katmai National Park and Preserve.

78 xix. Watch TV as a Family and Create or Rate Lists When you just need to chill out or if you want to insert some good lessons into TV time consider the following shows:

The Avatar cartoon series The Rifleman Andy Griffith Show The Brady Bunch Kid President: Declarations of Awesome Kung Fu Planet Earth Master Chef Jr Loud House Masked Singer The Goldbergs Gilmore Girls Sanford and Son Degrassi Odd Squad Andi Mack I Love Lucy Bill Nye the Science Guy Little House on the Prairie The Facts of Life The Fresh Prince of Bel-Air Quantum Leap The Wonder Years

Best Kids Movies Holes 10+ Space Jam Ralph Breaks the Interenet Frozen The Sound of Music Mary Poppins Inside Out Rainy with a Chance of Meatballs Rango Cars Big Hero 6

Lego Movies Coco How to Train Your Dragon Song of the Sea Spider-Man: Into the Spider-Verse 9+ Emperor’s New Groove 9+ Black Panther 11+ Antman 13+ Star Wars: Episode VII: The Force Awakens Hidden Figures 13+ Rudy 11+ Diary of a Wimpy Kid Iron Giant Ratatouille Up Hugo 8+ Goonies I am Bolt 10+ My Dog Skip Millions 10+ Magnus 10+ Remember the Titans 10+ McFarland, USA 10+ Apollo 13+ Gandhi 12+ Invictus 12+ The Martian 12+ The Pursuit of Happiness 12+ The Right Stuff 12+ Stand and Deliver 13+ Selma 13+ Life of Pi 13+

CHAPTER EIGHT: Parenting Advice

Raising a mentally strong kid doesn't mean he won't cry when he's sad or that he won't fail sometimes. Mental strength won't make your child immune to hardship— but it also won't cause him to suppress his emotions.

In fact, it's quite the opposite. Mental strength is what helps kids bounce back from setbacks. It gives them the strength to keep going, even when they're plagued with self-doubt. A strong mental muscle is the key to helping kids reach their greatest potential in life.

This pandemic is challenging for children because they are unable to attend school, play with friends, participate in extra-curricular activities, etc. Here are some general pointers of how not to parent during this time: a. Condoning a victim mentality Striking out at the baseball game or failing a science test doesn't make a child a victim. Rejection, failure and unfairness are a part of life.

Refuse to attend your kids' pity parties. Teach them that no matter how tough or unjust their circumstances, they can always take positive action. b. Parenting out of guilt Giving in to guilty feelings teaches your child that guilt is intolerable. Kids who learn this won't be able to say no to someone who says, "be a friend and let me copy your paper," or, "if you loved me, you'd do this for me."

Show your kids that even though you feel guilty sometimes—and all good parents do—you're not going to allow your uncomfortable emotions get in the way of making wise decisions. c. Making the kids the center of the universe If you make your entire life revolve around your kids, they'll grow up thinking everyone should cater to them. And self-absorbed, entitled adults aren't likely to get very far in life.

Teach your kids to focus on what they have to offer the world, rather than what they can gain from it.

82 d. Allowing fear to dictate choices Although keeping your kids inside a protective bubble will spare you a lot of anxiety, playing it too safe teaches your child that fear must be avoided at all times.

Show your kids that the best way to conquer fear is to face it head-on, and you'll raise courageous people who are willing to step outside their comfort zones. e. Giving kids power over you Letting kids dictate what the family will eat for dinner or where the family goes on vacation gives kids more power than they are developmentally ready to handle. Treating kids like an equal, or the boss, actually robs them of mental strength.

Give your kids an opportunity to practice taking orders, listening to things they don't want to hear, and doing things they don't want to do. Let your kids make simple choices while maintaining a clear family hierarchy. f. Expecting perfection Expecting your kids to perform well is healthy but expecting them to be perfect will backfire. Teach your kids that it's okay to fail. It's fine, and normal, not to be great at everything they do.

Kids who strive to become the best version of themselves, rather than the best at everything, won't make their self-worth dependent upon how they measure up to others. g. Letting kids avoid responsibility Letting kids skip out on chores or avoid getting an after-school job can be tempting. After all, you likely want your kids to have a carefree childhood.

But children who perform age-appropriate duties aren't overburdened. Instead, they're gaining the mental strength they need to become responsible citizens. h. Shielding kids from pain Hurt feelings, sadness and anxiety are part of life. Letting kids experience those painful feelings gives them opportunities to practice tolerating discomfort.

Provide your kids with the guidance and support they need to deal with pain so they can gain confidence in their ability to handle life's inevitable hardships.

83 i. Feeling responsible for you kids’ emotion Cheering your kids up when they're sad and calming them down when they're upset means you take responsibility for regulating their emotions. Kids need to gain emotional competence so they can learn to manage their own feelings.

Proactively teach your child healthy ways to cope with their emotions so they don't depend on others to do it for them. j. Preventing kids from making mistakes Correcting your kids' math homework, double checking to make sure they've packed their lunch, and constantly reminding them to do their chores won't do them any favors. Natural consequences can be some of life's greatest teachers.

Let your kids mess up sometimes and show them how to learn from their mistakes so they can grow wiser and become stronger. k. Confusing discipline with punishment Punishment involves making kids suffer for their wrongdoing. Discipline, however, is about teaching them how to do better in the future.

Raising a child who fears "getting in trouble" isn't the same as raising a child who wants to make good choices. Use consequences that help your kids develop the self-discipline they need to make better choices. l. Taking shortcuts to avoid discomfort Although giving in to a whining child or doing your kids' chores for them will make your life a little easier right now, those shortcuts instill unhealthy habits in your kids for the long term.

Role model delayed gratification and show your kids that you can resist tempting shortcuts. You'll teach them they're strong enough to persevere even when they want to give up. m. Losing sight of your values Many parents aren't instilling the values they hold dear in their children. Instead, they're so wrapped up in the day-to-day chaos of life that they forget to look at the bigger picture.

Make sure your priorities accurately reflect the things you value most in life, and you'll give your children the strength to live a meaningful life.

APPENDIX

RESOURCES

Center for Disease Control: https://www.cdc.gov/ World Health Organization: https://www.who.int/

Masks: https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/diy-cloth-face- coverings.html

Exemplar Sources of Information New York Times Washington Post Food Network

Special Thank You To:

The following Troop 143, St Viator Parish, Las Vegas, Nevada, Boy Scouts: Anthony Geas, Joshua Stanek, Hunter Ballinger, Brady Ballinger, Ignatius Miller, Romeo “RJ” Perez, Ryan Wenzel, Derek Wenzel, Sanjay Mathew, Diesel Leano, Connor Penny, Jacob Cardinali, Sanjay Mathew, Ajay Mathews, Michael Gabat and Patrick Stanley

John Miller, Scout Master Troop 143 Patrick Ballinger, Boy Scout Headquarters, Las Vegas Area Council Cover Las Vegas and Erica Zajac Heather, Bruce and the Wenzel Family Asst, Scout Master Elric Leano Lexicon Bank Terry A Young Weichert Millennium Realtors The Shade Tree Jordan Donations Coordinator of the Shade Tree Jacki Miller, Pack 143 Wolves and Webelos Jane Stanley and Isabella Bonsignore United States District Court Judge Gerald Rosen (retired) Kevin Gilligan, HHS, ASPR, BARDA Marie and Warren Cutlip Mike Noonan, Esq. Marco, Rick, Guido and Christina Saveri Dr. Germander Kohli Donna Sword Hunter, Patrick and the Ballinger Thomas Tombarello United States Navy Petty Officer Third Class Warren Cutlip Max Butterbrodt Elric and Angelique Leano Romeo and Deborah Perez Nick Wieczorek Mark Stanek Brett, Leilani Penny Michael, Gilbert, and Teresa Gabat James Kollaparambil Josh James and the James Family Sanjay, Ajay and Santosh Mathew Jeff Wells and Family

Daniel, Gerry and The Holinski Family Ace, Arthur, Carol and the Acuna Family Giovanni, Anne and the Lacala Family Kyle, Dayne and the Rainy Family Josh James and the James Family Master Chef Michiline Nickerson My Grandmother – Josephine Bonsignore My Dad - Robert Bonsignore My Second Mom – Jane Stanley My Mom – Robin Brewer Bonsignore Trial Lawyers, PLLC Family Run Properties, PLLC John Snow and Amity for keeping everyone on their toes

DISCLAIMER

NO ONE ON THIS LIST IS RESPONSIBLE, ENDORSED OR CONTRIBUTED TO THE CONTENTS OF THIS HANDBOOK. THIS IS SIMPLY A THANK YOU FROM ME TO THEM FOR HELPING ME ON MY ROAD TO EAGLE. THIS HANDBOOK IS NOT INTENDED TO PROVIDE MEDICAL OR SAFTEY ADVICE. IT IS SIMPLY A COLLECTION OF READILY AVAILABLE INFORMATION THAT MAY OR MAY NOT BE CURRENT.

The Coronavirus continues to mutate, and guidance is slow coming. The best practice is to keep current on your own.

SCHOOL SAFETY

1. Wear a Mask. Other students are close to you but aren't part of your household and — in public or not — the Centers for Disease Control and Prevention (CDC) recommends wearing a nonmedical-grade face covering at all times you are around others inside. 2. Try to Stay 6 Feet From Other Students – Always! Social distancing is not easy, but the CDC requires all children stay safe at 6 feet away. Whether you're in class or exercising, keep your distance from other students, and - people in public. Distancing helps slow the transmission of COVID-19, which is thought to spread mainly when respiratory droplets from an infected person's mouth or nose land in the mouth or nose of someone nearby. 3. Keep Your Hands Clean. YES! Its super basic. Regularly wash your hands. Pretend you are a surgeon. Lather with soap and water for at least 20 seconds. No soap and water? Use hand sanitizer containing at least 60 percent alcohol. 4. Don’t Touch Your Eyes, Nose, or Mouth: Important: Avoid touching your eyes, nose and mouth with unwashed hands. 5. Rely Only on Trusted Medical and Scientific Sources. There is a lot of misinformation about the coronavirus — especially online. Visit only trusted websites maintained by the CDC and the World Health Organization (WHO), as well as AARP's coronavirus page. WHO also maintains an active COVID-19 “myth – buster’ list. For example: Bleach and other disinfectants can help sanitize surfaces, but they should never be ingested or injected. 6. Sanitize Surfaces. Routinely cleaning “high-touch” surfaces such as tables, toilets and doorknobs. (FYI: Proper cleaning requires a wipe-down with soap and water before using disinfectant.) Cleaning is particularly important after another student, family member or another guest has been inside your home. 7. Keep Pets Socially Distanced. According to the CDC, pets are considered part of your household — meaning they shouldn't interact with people outside of it, or with any family members who become sick. (While a small number of pets have tested positive for the virus that causes COVID-19, the risk of transmission from pets to people is thought to be low).

8. Limit/Avoid Gatherings. Move the outside whenever possible! The CDC recommends social gatherings and classes be outdoors whenever possible. Even outdoors adhering to social distancing guidelines. 9. Use a Fan Inside – ALWAYS - When you must be inside, make sure the space you are in is very, very well ventilated. 10. Bring Your Own Food and Drink - Bring their own food and beverages whenever possible and don’t take food or drink from anyone else. 11. Avoid Sick or Run Down or Unclean People- Avoid any student who feels ill, or who has been in contact with someone with COVID-19. They should not attend school. 12. Enjoy the Great Outdoors. A day at a park is a safer option than gathering inside, event at an indoor venue. Remember to always keep your distance from others, even in outdoor spaces, and to wear a face covering when maintaining 6 feet of distance isn't possible. 13. Try Online Activities. In-person hobbies, singing and all sorts of activities have gone digital. If you have a computer learn about videoconferencing platforms like Zoom. If you heard of an interesting club or group that is no longer meeting in person, consider finding their virtual alternative and asking to join the online activities. 14. Don’t Share – for now! Normally, sharing is encouraged. We will get back to that but right now sharing is forbidden and not sharing is a sign of love and respect! This includes crayons, pens, erasers, pencils, paper towels, paints – EVERYTHING!! Again, not sharing now - is a sign of goodwill. Never share food or drinks. 15. Avoid Handshakes and Hugs. Greetings and goodbyes are something that was normal at school and is no forbidden at a time when avoiding close contact is key to staying safe. The touch feet move is safe, simple and fun for kids and looks cool. Adults should nod until this is o ver. 16. Stay Home When Ill. If you or your student child develops any symptoms - such as a cough or feeling warm or having frequent bathroom trips or losing a sense of smell, stay at home and notify property management.

17. To Receive Medical Care call ahead before heading to the doctor's office). People who have been in close contact with someone who has COVID-19 should also isolate at home for 14 days after exposure, per CDC guidelines.