Volume 3, Issue 2 February 2011
There’s an App for that!
February is the shortest month of the year with 28 days, until Julius
Caesar gave it 29 days every four years. We now have February with
28 days, and 29 days on leap years.
February 2nd is Groundhog Day, when the groundhog comes out of its
burrow to look for its shadow. If there is sunshine and he sees his
shadow, then he goes back to sleep for 6 more weeks of winter time.
But if he doesn't see his shadow, then spring time will begin!
Cardiovascular disease is the cause of one-third of all deaths in the
U.S., so help raise awareness during February as a part of American
Heart Month!
Fun Indoor Games for Kids!
Do you find it difficult to remain active in the winter months also?
Because going outside isn’t always as easy or practical when there’s
snow covering the ground we’ve found some fun games you can do
in your living room. While playing games, 30 minutes of activity will
fly by!
(Check out the January Newsletter again for some big kid exercises!)
• Blow up balloons and play "Keep Off the Floor." The more balloons
you add to the mix, the crazier it gets!
• If you have a treadmill or elliptical trainer, set up a contest to see
how fast or far they can move in 3 to 5 minutes spurts. If you take
some breaks or turns between kids, you could get 30 minutes of
exercise out of them.
• Have a sock war. Ball up all the socks you can find and you're
ready for an indoor snowball fight. Just remember to remove all
breakables before playing!
• Organize a dance contest, or a game of Dance Freeze! Everyone
dances until the music suddenly stops and all players freeze in their
funniest pose, and then start the music again.
• Have a jump rope or jumping jack marathon or contest.
• Create an obstacle course with items in your home, like pillows,
blankets, and chairs.
• Set up a basketball hoop or volleyball net with a string across the
room and play with balloons or foam balls.
This newsletter is provided by the Riley POWER (Pediatric Overweight Education and Research) Program. For
more information on the Riley POWER Program please contact us at 317-948-5888 or go to
rileyhospital.org/POWER.
If you have an iPhone, BlackBerry, or other “smart
technology”, put it to work with helping you stay
active and eating healthy. Below is a list of apps
and websites that are fun and encourage healthy
living.
Pick Chow: develops tools to empower children
and inspire parents to live a fun, active and
healthy life.
PapayaHead.com: is a meal planning website
based off each family member's likes and dislikes.
TheSnackNeutralizer.com: this site will open up
your eyes to the consequences, both good and
bad, associated with what you eat
Work it off: This app lets you say the food you
just ate and then gives you different ways to burn
off those calories you just consumed!
Fitter Critters: Fitter Critters is a game platform
designed to transform children's attitudes toward
eating and nutrition. www.fittercritters.com
To find more fun applications and websites visit
http://www.appsforhealthykids.com/
How Important is Sleep?
Most children are not getting enough sleep and
the most common cause is very busy schedules.
Recreational activities like music and sports are
important, but the timing in the day is even more
important. Choose classes that do not conflict
with nap times and make sure the
activities aren't too much for your
child. Play dates are fun
and important for both
parents and kids, but
social time shouldn't
take away from your child's
nap. Find a time that works with
both nap schedules--the children
will have more fun and everyone
will be happier. Learn more about
the importance of sleep at
www.livestrong.com and
www.sleepfoundation.org
Portion Control
When eating out ask for a box as
soon as you order your meal. That
way you can cut everything in half
right away and eat that half at a later
time. This way it will be out of site
out of mind. You will not feel
obligated to eat your entire meal at
one sitting!
Sweet Potato Skins
Olive oil spray
8 small sweet potatoes, scrubbed
1/4 cup grated Parmesan
1/8 tsp cayenne pepper
Instructions: Preheat the oven to 425°F.
Cut off four 1/4 in. thick skins from each
sweet potato (hold centers for another
use). Place skins on rimmed baking
sheets, and bake until tender, or 20-25
minutes. Meanwhile, combine the
Parmesan and cayenne pepper in a
small bowl.
Remove the potato skins from the oven
and heat the broiler. Lightly spray the
skins with olive oil spray and sprinkle
with the Parmesan mixture. Broil until
golden brown, or 4-5 minutes.
Prep Tip: instead of Parmesan and
cayenne, sprinkle skins with a little
smoked paprika and sea salt, or brown
sugar and cumin. Or switch the cheese
to another type.
Instead of:
Counting calories.
Instead of:
How about:
Carry a food journal
with you to document
what you have eaten for
the day.
How about:
Listen to your body and
eat when you are hungry.
Eating just to eat or
when socializing with
friends and family.
Instead of:
Eating at a very quick
pace.
How about:
Allow your body 20
minutes to let your
stomach tell your brain that
you are full.
Herbed Chicken Noodle Soup
3 tbsp vegetable oil
2 diced onions
6 diced: stalks celery and carrots
3/4 tbsp for all: chopped fresh
rosemary, chopped thyme, chopped
tarragon, and chopped parsley
4 quarts low-fat, low sodium chicken
broth
3-1/2 cups cooked boneless chicken
breast
1 (16 oz) package egg noodles
In large skillet over medium heat,
cook onions in oil until transparent,
stir in celery, carrot, rosemary,
tarragon, thyme, and parsley and
cook covered until soft (5-10 min)
Transfer vegetables to large pot and
pour in chicken broth, simmer covered
on low heat for 30 min. Then add
chicken breast and noodles and
simmer covered for 30 more minutes.
Season with salt and pepper.
The ABC’s of Nutrition:
Fruits!
Fruits are one of the five
major food groups in the
Food Guide Pyramid. Any
fruit or 100% fruit juice counts
as part of the fruit group, yet,
make most of your choices whole or cut-up
fruit, rather than juice. Fruits are important
sources of many nutrients, including
potassium, vitamin C, dietary fiber, and folate
(folic acid). Fruits may be fresh, canned,
frozen, or dried, and may be whole, cut-up, or
pureed. Tip: keep a bowl of whole fruit on the
table, counter, or refrigerate cut-up fruit to
store for later. The amount of fruits you need
varies with age, so check out
www.mypyramid.gov to find out what the
recommendations are for your age.
February
Oranges
Grapefruit
Kale
Kiwi
Sweet Potatoes
Tangerines
Brussels Sprouts
Sweet Dumpling Squash
Pears
www.rileyhospital.org/power