Volume 2, Issue 6
June 2010
Get OUT and Play!
June 21st is the first day of Summer and is also the longest day of the year. On this
day, the sun will not rise exactly in the east; instead, it will rise to the northeast and
set to the northwest allowing it to be in the sky for a longer period of time. Be sure to
get outside and enjoy the extra hours of daylight! http://www.timeanddate.com
Hands are the biggest culprit for spreading germs at home! While not all germs are
harmful, many can make you sick. They can also grow quickly, dividing every 20
minutes. One bacterial cell can multiply into greater than eight million cells in less
than 24 hours! http://www.nhs.uk/Livewell/homehygiene
To help stop the spread of germs, wash your hands before touching food and after
playing outside, using the washroom and sneezing or coughing! Scrub your hands
with soap and hot water for at least 20 seconds. To track the time, sing the “Happy
Birthday” song two times as you wash! http://www.fightbac.org
Popcorn:
Make It Healthy, Spice It Up!
Popcorn is a popular snack but is often thought of as “bad.” In truth,
it is only as unhealthy as what you put on it! Most of the fat and
calories come from added salt and butter. Did you know that plain
popcorn itself is actually a whole grain? In fact, three cups of
popcorn count as one whole grain equivalent for the day! Whole
grains like popcorn are full of these healthy components:
- Fiber: Keeps your heart healthy and prevents constipation.
- Carbohydrates and Protein: Provide your body with energy to grow
and function; protein also helps to build muscle.
- B vitamins: Helps your body use energy from fat, protein and
carbohydrates, and promotes a healthy nervous system.
- Antioxidants like Vitamin E: Protect you from harmful substances
called “free radicals” that can damage your body.
Make your popcorn an even healthier snack. Get creative! Choose
low-fat unsalted microwave popcorn and then add flavor by trying
different spices! Create a sweet treat by sprinkling ½ tsp of
cinnamon or sugar over your three-cup serving or add some “zip” by
using a pinch of cayenne pepper. The possibilities are endless; each
time you eat popcorn, try a new spice! Don’t settle for salt and
butter—make popcorn healthy and dare to try new flavors!
http://www.mypyramid.gov.
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 317-278-5888 or go to
rileyhospital.org/POWER.
Summer is finally here! The weather is getting
nicer and hopefully you are playing outside more.
If not, then what are you waiting for? Unlike
playing inside, going outdoors allows you to run,
jump, climb, ride bikes, yell, and play catch without
your parents getting angry!
In fact, the United States government thinks that
getting outside is so important they have declared
th
June 12 as the third annual National Get
Outdoors Day. The goal of this day is for
everyone of all ages to get outside and enjoy
the benefits of outdoor recreation and activities.
One of the best things about playing outdoors is
that your opportunities are endless. Whether you
are by yourself or with friends, you can let your
imagination run wild while giving your body a good
dose of physical activity!!
http://www.nationalgetoutdoorsday.org/about/
Fun Outdoor Activities to Try!
By Yourself:
• Strap on a helmet, hop on your bike, and take
an adventure ride around your neighborhood.
• Practice new tricks on your skateboard or
roller skates. Don't forget your helmet and
pads!
• Try jumping rope. Count how many times you
can jump before stopping.
Or in a Group:
• Batter up! Organize a game
of baseball or softball.
• Play a sneaky game
of hide-and-seek.
• Go swimming!
• Run through the
sprinkler to cool off!
• Go on an adventure hike
in a local park or near home.
• Have a marathon race!
• Play follow-the-leader!
• Jumpstart your heart with
games like tag, kickball,
touch football and soccer!
http://www.funattic.com/
Quick & Healthy Snack
This crunchy snack is easy to make
and has whole grains, protein and
fruit! It’s great for a summer trip!
Popcorn Delight (Makes 1 serving)
3 cups popped fat-free unsalted
popcorn
1 tbsp sliced almonds
2 tbsp raisins or other dried fruit
(cranberries, apricots, etc.)
½ tsp ground cinnamon
1 tsp sugar
http://www.eatright.org/public
4th of July Yogurt
& Fruit Parfait
(Makes 4 servings)
3 cups nonfat vanilla yogurt
1 cup defrosted frozen strawberries in
natural juice (or fresh)
1 pint fresh blackberries, raspberries or
blueberries (or a mixture of all 3!)
1 cup of granola
INGREDIENTS:
DIRECTIONS:
Layer 1/3 cup vanilla yogurt into the
bottom each of 4 tall glasses. Combine
defrosted strawberries (or fresh) with
berries. Alternate layers of fruit and
granola with yogurt until glasses are
filled to the top. Serve parfaits
immediately to keep granola crunchy.
For more recipes like this check out:
http://www.foodnetwork.com/
Instead of:
Hopping right on your
bike this summer
Instead of:
Doing an activity alone
this weekend
Instead of:
Staying home while Mom
or Dad grocery shops
How about:
Put on a proper-fitting
helmet first. This will
help prevent serious
injuries. Most bike
crashes occur in
one’s neighborhood,
so wear a helmet on
every bike ride!
How about: Help plan a
family day trip. Exploring
Indiana is active,
educational AND fun! Try
to take family outings
every month. Find ideas
at www.aroundindy.com
How about:
Go and help find items on
the grocery list. Make it fun
by having a contest! See
who can find the greatest
number of healthy foods.
(Hint: They are often along
the perimeter of the store).
Ready, set…go!
Pulled BBQ Chicken Sandwich
INGREDIENTS: (Makes 6 servings)
1 Tb canola oil
1 large onion, chopped
3 cloves garlic, minced
1, 14-oz can low-sodium tomato sauce
¼ cup tomato paste
½ cup water
1/3 cup apple cider vinegar
5 Tb molasses
¼ tsp ground black pepper
¼ tsp liquid smoke
1 whole rotisserie chicken, skin removed,
meat shredded into thin strips (4 cups)
6 whole-wheat hamburger rolls
6 large green lettuce leaves
The ABC’s of Nutrition
B2 (Riboflavin) helps break down substances
like carbohydrates and fatty acids in order to
provide your body with energy. B2 is also
necessary for body growth and the production
of red blood cells.
Sources of Riboflavin include eggs, meat,
dairy products like milk and cheese and green
leafy vegetables like spinach.
Spinach is a dark green leafy vegetable that
is loaded with vitamins and minerals. It is even
DIRECTIONS
Heat oil in a large sauté pan over medium more nutritious than iceberg lettuce! It can
also be cooked in many ways and eaten with
heat. Add onions and cook until soft and
translucent, about 5 minutes. Add garlic
a variety of meals! Here are some simple
and cook for 1 minute more. Add tomato
ideas for adding spinach to your diet:
sauce, tomato paste, water, vinegar,
molasses, pepper and liquid smoke and
bring to a boil. Reduce heat to mediumlow and simmer for 15 minutes. Add
chopped chicken, return to a simmer, and
cook 10 more minutes. Add lettuce and ¾
cup of chicken onto roll. *
-Try it grilled or sautéed in olive oil.
- Add cooked spinach to omelets, soups,
casseroles and pizza.
- Sprinkle raw spinach in salads or on
sandwiches. **
June
Asparagus
Green peas
Cherries
* For more recipes like this go to: http://www.foodnetwork.com
**For more spinach ideas visit: http://ww.eatright.org/public
Lettuce
Sweet corn
Raspberries
Sweet peppers
Beets
Strawberries
Broccoli
Cabbage
Arugula