As summer comes to an end and families prepare for another school year, back-to-school shopping often means new clothes, school supplies and packed lunches. It is also a great time to take a fresh look at children’s nutrition and daily eating habits.

Nutrition does not have to be complicated. Parents do not need to count every calorie their child consumes or eliminate favorite foods. Instead, understanding the basics of nutrition and making small, consistent changes can help children develop healthier habits that benefit them throughout childhood and beyond.

Understanding the Three Macronutrients

The three primary macronutrients are carbohydrates, proteins and fats. Each plays an important role in a child’s growth, development and daily energy needs.

Carbohydrates are the body’s primary source of readily available energy and are especially important for active children. Carbohydrates provide approximately 4 calories per gram. Rather than focusing on eliminating carbohydrates, families should emphasize higher-quality sources such as fruits, vegetables, oats, potatoes, beans and whole-grain products.

Protein supports growth and development, including the building and repair of muscles and other tissues. Protein also helps children feel satisfied after meals. Like carbohydrates, protein provides approximately 4 calories per gram. Healthy sources include chicken, turkey, fish, eggs, Greek yogurt, milk, cottage cheese, beans, lentils and lean meats.

Fat supports important functions including brain development, vitamin absorption and providing a concentrated source of energy. Fat provides approximately 9 calories per gram. Healthier sources include avocados, nuts, seeds, olive oil and fatty fish.

The goal is not to label foods as “good” or “bad,” but to focus on overall dietary patterns. A meal containing a protein source, fruits or vegetables, a quality carbohydrate and a healthy fat generally provides a more balanced nutritional profile than a meal centered around highly processed foods.

Small Swaps Can Make a Big Difference

One of the most effective ways families can improve nutrition is through simple substitutions rather than dramatic restrictions. Small changes made consistently can add up over time.

Beverages are one of the easiest places to start. A 20-ounce bottle of regular soda contains approximately 240 calories, while water or a zero-calorie beverage contains little to no calories. Replacing one sugary drink per day could eliminate more than 1,600 calories per week without changing anything else about a child’s diet.

Desserts can also be modified without removing treats entirely. A serving of premium ice cream may contain 250–350 calories, while some lower-calorie alternatives contain approximately 90–150 calories per serving. This allows families to continue enjoying desserts while reducing excess calories.

Condiments and snacks are other areas where small changes matter. Swapping mayonnaise for mustard can save more than 150 calories on a sandwich, and choosing air-popped popcorn instead of chips can provide a larger-volume snack with fewer calories.

These examples are not intended as a weight-loss prescription for children. Children are growing and have unique nutritional needs based on their age, activity level and stage of development. In pediatrics, the goal is to support healthy growth, development and lifelong habits—not simply focus on a number on the scale.

The bigger lesson is that healthy eating does not require perfection. Small, sustainable improvements can help families reduce excess calories while still enjoying foods they love. Prioritizing protein, fruits and vegetables, whole-food carbohydrate sources, appropriate portions and regular physical activity can create a balanced approach to nutrition.

Back-to-school season is a natural opportunity to establish these habits. Packing balanced lunches, keeping nutritious snacks available and involving children in grocery shopping and meal preparation can help make healthy eating a normal part of everyday life.

If you have questions or concerns about your child’s nutrition, growth, weight, activity level or overall health, the providers at Buttermilk Falls Pediatrics – Cortland are here to help. Our Cortland office is accepting new patients, with same-day registration visits available for families looking to establish pediatric primary care.

A healthy school year starts with healthy habits—and those habits do not have to be complicated.

We used to ride down our neighborhood’s long, sloping sidewalk in a red Radio Flyer wagon. Snoopy sat eagerly in front, between my knobby knees. Five decades later, I can still recall the thrill of building speed and the rhythmic sound of the wagon wheels as they passed over the sidewalk cracks, “Clickety-clack-clickety-clack…” At the bottom of the hill, I’d get out, pull Snoopy back up to our driveway, climb back in, and off we’d go for another ride. Joy!

Snoopy was often right in the thick of things when the kids on my block were in high gear. Whether it was sleigh riding, snowball fights, tag, wiffle ball games, or enjoying dripping ice cream cones on what felt like endless summer days, he was as much a part of “Our Gang” as Petey was to the Little Rascals.

One Christmas Eve, our family came home from Midnight Mass to discover Snoopy had ripped open our presents under the tree. Spittle-soaked shreds of wrapping paper and chewed gift boxes were strewn across the living room floor. Naughty dog — but we still laugh about it all these years later!

Whether looking back on special times or making new memories, let’s be grateful for the wonderful pets in our lives.

Article & photo by Margie Manthey

CP Foods Specialty Market’s new store is ready for its close-up. After months of renovations and settling into the new space, the company wants to welcome the city of Cortland and surrounding communities to shop and celebrate. 

Starting Monday August 3rd through August Sunday, 9th, there will be amazing deals and free samples. The Cortland Chamber of Commerce will host a ribbon cutting ceremony on Thursday, August 6th 1-3pm. Every day will offer something different and WXHC will broadcast live at the store Saturday, August 7th from Noon-2pm with free giveaways and delicious food samples.

The new location, at 1111 Rt-222 in Cortland, is larger, brighter, more modern store. It has more parking and is more centrally located for Cortland’s food-shopping public. The company has been working hard to create a new space that’s more inviting and fun to shop including a new butcher counter and a Beer Cave filled with small batch craft beers. There is a larger produce department, and a more expansive frozen food section. The new retail fixtures, product displays and freshly painted walls make for a more pleasant shopping experience.

CP Foods Specialty Market was purposely built to be unlike any other grocery store. It offers unique brands you won’t find anywhere else, like Creekstone Farms® premium, all-natural meats, bulk food options like wholesale clubs and foodservice products and supplies. They have a wide range of Italian imported and locally made foods, which not only offers quality food for families, but also caters to local catering and restaurant businesses.

Doug Tesoriero, owner & CEO, says, “We’re super excited about taking our specialty market to the next level with a bigger and modern space. We want our customers to have the best shopping experience possible. And we believe this new location will be much more convenient. Everyone is welcome to celebrate with us.

The friendly and professional staff is ready to greet you and invite you to join their VIP Loyalty Program at check-out offering special deals throughout the year.

Come See What Makes CP Foods Specialty Market special.

With nearly 30 years in the cycling industry, Michael is a UBI-trained mechanic with a goal to keep the Cortland community riding.

Whether you’re commuting, riding with your family, or getting back into cycling, Cortland Bike Co. is here to help. From quick repairs to complete rebuilds, we provide reliable service to keep you rolling.

Services

• Bike Repairs & Tune-Ups – Professional service to keep your bike performing its best.
• Used & Refurbished Bikes – Affordable, dependable bikes for everyday riders and families.
• New Bikes & Gear – Quality bikes and the essential gear you need to ride with confidence.

View our complete service menu at cortlandbike.com.

Cortland Bike Co. isn’t a big-box retailer—we’re a locally owned bike shop that rides the same roads and trails you do. Whether you need a flat repaired, a tune-up, or a full upgrade, we’re committed to providing honest service and quality workmanship.

Stop by the shop or give us a call—we’ll help get you back on the road or trail.

Female bald eagles are larger than males, but both can be huge — their bodies can measure 3 feet long with an 8-foot wingspan. Astoundingly, they can soar over 10,000 feet high. “Baldies” also have incredible eyesight and can spot fish nearly 1 mile away; and when they attack prey, they plummet downward at speeds up to 100 miles per hour.

Bald eagles build BIG nests for their young: the largest on record was 9.6 feet in diameter and 20 feet tall! Another famous baldie nest weighed over 4,000 pounds! Baby bald eagles (called eaglets) grow rapidly, gaining a half pound to pound of weight per week until they are around 9-10 weeks old. Immature birds won’t fully develop their species’ distinctive white head and tail (and bright yellow eyes and beak) until they are 5 years old; meanwhile, it’s a transitory process as they develop an increasing amount of color change with each successive molt. These distinguishable stages of progression help avian enthusiasts estimate the age of sub-adult eagles.

Although bald eagles can live for 35 years or more in the wild, a recent landmark study found that nearly half of all the eagles tested over an 8-year period suffered from chronic lead exposure, resulting in population impacts. Please help keep these majestic symbols of America soaring high by pledging to use lead-free fishing tackle and ammunition.

Article & photo by Margie Manthey

SO, WHAT IS A SPRINT ENDURO? Enduros are a cross-country timed event, which not only requires speed and ability, but also endurance (hence “Enduro”).

With a Sprint Enduro, the timekeeping element is not a factor. Fairly new to the enduro world in America, sprint enduros allow competitors to race against the clock on wide, fast-flowing trails and grass track. They ride a small number of special tests multiple times throughout the day, trying to improve their times each ride. There is a time limitation to complete the required test section or tests. The rider with the fastest time to complete the loops wins.

Have you ever run a harescramble or rode a motorcross event?  You may want to try a sprint enduro! You will have more “time in the seat” and less traffic in the woods.  Give it a try!

To get a better understanding of enduros, go to: americanmotorcyclist.com/getting-started-in-racing/. You will be amazed at how much the riders have to do (and remember!) as they ride the course. For other local and national off-road motorcycling activities go to americanmotorcyclist.com, ecea.org  or on Facebook, look for “AMA District 4 Enduro Championship” or “East Coast Enduro Association” for event information. You can also go to the AMA District 4 website at: amad4enduro.com.  Entry fee is $70.00 at the event, or $65.00 if you enter on-line. You must join AMA (and have proof of membership at the event) and ECEA (East Coast Enduro Association) to ride. Pre-entries are highly recommended at:  moto-tally.com/ECEA/Enduro/PreEntry.aspx QUESTIONS? Contact: Norm Foley at normanfoley@yahoo.com.

Based on Harold Gray’s beloved comic strip, this Tony Award-winning hit has captured hearts worldwide with its unstoppable optimism, unforgettable characters, and iconic songs like the legendary “Tomorrow”!

Join little orphan Annie as she breaks free from the tough streets of 1930’s New York City and steps into a world of dazzling possibility. Armed with nothing more than pluck and grit, she dodges the wicked Miss Hannigan, rallies her fellow orphans, and starts a journey that brims with laughter, music, mischief, and pure theatrical magic. Joyful, uplifting, and irresistible, Annie is the feel-good blockbuster that will leave you grinning from ear to ear! Or as Sandy says: “Arf!”

Venue:   Little York Lake Theatre & Pavilion

For tickets:

Call the CRT Box Office at 800-427-6160 or stop by CRT Downtown, 24 Port Watson Street in Cortland

M-F 9 AM – 6 PM, Saturdays noon-6 PM or order online 24/7 on our website’s show page cortlandrep.org/shows-events/.

Don’t be scalped! CRT cautions that ETIX is the ONLY approved online ticket service by CRT. “VividSeats”, “GoTickets”, “Seat Geek” and other such sites are NOT associated with CRT, charge literally hundreds more for tickets and will not guarantee you an actual seat!

Courtney Rivers is a local AANP board-certified Nurse Practitioner based in Cortland, New York. Graduating from Homer High in ‘08 she then went on to earn her associate’s degree in Nursing from Tompkins Cortland Community College, a Bachelor’s in Nursing from Chamberlain University & a Master’s degree in Family Medicine from Binghamton University. Courtney continues her training in aesthetics through various industry mentors, and conferences. She prides herself on clinical excellence, evidence-based practices, and proactive health management. Expert Botox, fillers, and personalized aesthetic treatments in Cortland designed to enhance your natural beauty with subtle, refined results. Visit the website for more info and to book an appointment smilelinesaesthetics.com and follow us on Facebook and Instagram.

Summer is here, the kids are out of school, and you need extra storage for all the “stuff” that comes with summer—not to mention pool toys, supplies, and more.

Need more storage than one shed or garage can provide? We’re home of the two-story barn, an excellent way to double your storage space. We offer a variety of sizes ranging from 12×48 up to 28×48.

We currently have a variety of stock sheds available for immediate delivery, but don’t wait, they’re going fast!

We also have several 5 piece outdoor poly lumber dining sets available for your outdoor needs, hurry for best selection because once they’re gone, they’re gone. 

All sheds and garages come complete with your choice of Duratemp, Board n Batten, Lap, or Log siding, along with your choice of paint or stain color, trim color, and roof color. We offer 30-year architectural shingles with underlayment and aluminum drip edge, or metal roofing with a double-bubble vapor barrier. As always, our prices include delivery and setup on your prepared site within 30 miles of our sales lot. If you live farther than 30 miles away, just let us know, and we’ll calculate the additional delivery fee.

When you purchase a structure from Thee Amish Structures, you won’t encounter hidden charges or surprise fees. Please note that there is a 3% credit card service charge.

Sheds come complete with (1) double barn door, (2) 24×36” windows with screens, end vents, a diamond plate threshold, delivery, and placement on your prepared site. For structures 10’ wide and larger, we also include (1) ramp.

Single-wide garage structures come complete with (1) 8×7 or 9×7 insulated Clopay overhead door, (1) side door, (2) 24×36” windows with screens, end vents, diamond plate thresholds, (1) ramp if built with a floor, or anchors if placed on a concrete slab, delivery, and placement on your prepared site.

Double-wide one-story structures come complete with (1) 9-lite house door, (4) 24×36” windows with screens, (2) 8×7 or 9×7 insulated Clopay overhead doors, stairway to the 2nd floor, Metal roof with double bubble vapor barrier, diamond plate thresholds, (1) ramp if built with a floor or anchors if built floorless and placed on a concrete slab, delivery and placement on your prepared site.

Double-wide two-story structures come complete with everything included in the single-story model, plus (4) additional 24×36” windows with screens, for a total of (8) windows, (2) ramps if built with a floor or anchors if built floorless and placed on a concrete slab, delivery and placement on your prepared site.

We offer bank financing through LightStream for purchases of $5,000.00 and up, including furnishings. For more information, visit our website at theeamishstructures.com and click the Financing link. We also offer Rent to Own through SmartPay Rentals.

At Thee Amish Structures, whether you purchase a structure or simply request a quote, our pricing is complete, including the cost of the building, any extra options you choose, and delivery. You won’t have to worry about unexpected surprises.

Stop in and see us! We’re located at 32 North St. in the Village of Dryden, next to Dunkin Donuts. Visit our website at theeamishstructures.com.