Volume 2, Issue 10
October 2010
As the other Holidays Approach…..
Pumpkins are considered a fruit! They are a good source of potassium and
Vitamin A and are 90% water. The largest pumpkin ever grown weighed in at
1,140 pounds. 80% of the pumpkin supply in the US is available in October
The Pumpkin capital of the world is Morton, Illinois. For more information about
pumpkins check out: www.Pumpkin-patch.com
It is National Pizza Month! Americans eat approximately 100 acres of pizza each
day, or about 350 slices per second. A study done by a U.S. Department of
Agriculture statistician and home economist found that in a three-day survey
period, 42% of children between the ages of 6 and 11 had eaten pizza. Pepperoni
is by far America's favorite topping, (36% of all pizza orders). Want to make pizza
night healthier? Try lower fat toppings such as Canadian bacon or veggies, have
raw veggies or salad on the side and fruit for dessert. Make sure you limit the
number of slices and drink water or low fat milk! http://pizzaware.com/facts.htm
Beware of too much Halloween Candy!
Candy!
Trick-or-Treating brings lots of fun and lots of candy. Holidays and
fun can turn into extra calories and pounds if we are not careful.
Take a look at the work you will have to do for 1 bad week of
Halloween treats:
Halloween night: 1 fun size package of M&M’s, 1 fun size
package of Twizzlers, and 2 rolls of Smarties
PostPost-Halloween Day 1: 1 fun size Butterfinger, 2 Tootsie Roll
Midgees, 1 Tootsie Pop
Day 2: 2 fun size Milky Way, 1 fun size box of Nerds
Day 3: 1 Reece Cup, 1 fun size of M&M’s
Day 4 : 1 fun size Milky Way, Kit Kat and Mike & Ike’s
Total Calories extra in 5 days : 1000 calories
An average 135 pound person will have to walk over 4 ½ hours that
week to burn off those extra calories!!!! Be careful with Halloween
treats! Check your local dentist offices, many of them have a buyback program – you can earn cash for candy and get it out of sight!
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.
It is easy for anyone to gain weight over the
holidays when we are surrounded by food. There
are lots of things we can do to make for a healthier
and happier holiday season.
• Have your family try a lower calorie version of
their favorite recipe. Even if it is something as
simple as using egg whites instead of whole
eggs, remember that little things help.
• Do not skip meals so you can overeat at the
main meal.
• Drink water only on the day of the party – an
easy way to save calories.
• Small portions are the key. Enjoy favorite foods
but in moderation.
• Do you have a favorite holiday food? If your
grandma’s noodles are your favorite holiday
food – avoid store bought dinner rolls or other
everyday food items from that food group. This
can help to avoid eating too many servings f a
single food group that day.
Are you Flexible?
Can you bend over and touch your toes? If yes,
then you are flexible! Being flexible is having “full
range of motion” which means you can move your
arms and legs freely without feeling tightness or
pain. Being flexible can prevent injury
and help with balance. Exercise and
stretching can help you become
more flexible. Here are
some types activities
that can help you
increase flexibility:
simple stretches, such as
trying to touch your toes or
side stretches
gymnastics
yoga
pilates
dancing or ballet
martial arts
Fun Fall Activities
*Raking leaves is a fun way to get
some exercise and will also make
your parents happy!
*Go on a walk around your
neighborhood. It's a beautiful time of
year to go on a walk, not too hot, not
too cold.
*Pick some pumpkins at your local
pumpkin patch.
*Explore a corn maze. Corn mazes
are not only fun, they help get you
moving!
Roasted Pumpkin Seeds
Ingredients:
Pumpkin seeds, clean and dry
2 tablespoons of cooking oil
Salt
Cooking Instructions:
Place pumpkin seeds in a zipper bag
and coat with oil. Spread onto a cookie
sheet and salt lightly. Bake at 250
degrees F for 45 minutes. Add your
favorite popcorn seasoning or spices for
variety.
Try these flavor combinations for
roasted pumpkin seeds:
Italian Style Pumpkin Seeds -- Italian
Seasoning Blend, Parmesan Cheese,
Olive Oil, Salt and Pepper
Pumpkin Pie Pumpkin Seeds -Cinnamon, Ground Ginger and Pinch of
Nutmeg,
Greek Style -- Lemon Pepper
Seasoning Blend, Oregano, Salt, Olive
Oil
Instead of:
Instead of:
Instead of:
Just making short
term goals
Sitting while watching TV
commercials
Eating out of a large snack
bag or box
How about:
How about:
How about:
Try making short term
and long term goals.
This will help you stay
focused on what you
are trying to achieve
and help you to
maintain the results.
Do squats, crunches, or
jumping jacks during all of
the commercials. If you
do this for a one hour TV
show, it can add up to
15+ minutes of exercise!
Measure out the amount
for one portion and put
that amount in a small bag
or bowl. This will help
prevent you from eating
multiple portions in one
sitting.
Tomato Basil Pizza Snack
INGREDIENTS FOR DIP:
½ whole wheat English muffin
2 tbsp. pizza sauce
2 tbsp. part skim mozzarella cheese
1 tbsp. fresh basil, chopped
2 tsp. tomato, diced
Cooking Instructions:
Preheat broiler.
Place English muffin on a small baking
sheet.
Spread tomato sauce over top of muffin.
Top with cheese.
Sprinkle fresh basil and tomato on top.
Broil until cheese is brown and sauce is
bubbly. Serve immediately.
Healthier Holiday
Treats
Temporary tattoos
Silly Bandz
Sidewalk chalk
Glow-in-the-dark bracelets
Stickers
Fruit leathers
Check out www.candyexperiments.com
for fun things to do with candy (so we
eat less of it)
What fun toppings can you add?
Veggie: Mushrooms, Spinach, Onions,
Peppers
Chicken: Leftover chicken shredded,
pizza sauce, your favorite veggies and
cheese
.
October
Apples
Carrots
Grapes
Turnips/Greens
Green beans
Snap Beans
Pumpkins
Sweet Peppers
Broccoli
Cabbage
Spinach
Winter squash