Volume 2, Issue 8
August 2010
The POWER of a Healthier
Tomorrow!
This year is the “Year of the Pig” at the Indiana State Fair. Indiana’s pork
industry is the fifth largest producer of pork in the United States. Indiana
marketed about 8 million pigs last year – that’s 1.6 billion pounds of pork.
(indianapork.com)
In the United States, a pound of potato chips costs two hundred times more
than a pound of potatoes. Eating healthier is no as expensive as we think it is.
(www.corsinet.com/trivia)
Research show that only 43% of homemade dinners served in the US include
vegetables. (www.corsinet.com/trivia)
Making the State Fair Fun
and Healthy
When we think of the State Fair we often think of certain foods: corn
dogs, cotton candy, funnel cakes, and soda to quench our thirst.
Many “fair foods” are items we only indulge in that no one wants to
miss out on! Since these foods tend to be high in fat, calories and
sugar, it is important to try to make healthier choices among these
foods or simply share foods with friends and family members to
avoid eating too much of these not-so-good for you foods. Here are
nutrition facts for some common fair food:
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Corn dog (small): 250 cal, 15g fat
BBQ Pork Sandwich: 610 calories
Smoked Turkey Leg (with skin): 1135 cal, 54g fat
Curly Fries: 620 cal, 30g fat
5 ½ ounce bag of Cotton candy: 625 calories
Funnel cake with sugar: 790 calories, 50g fat
32 oz Coke: 400 cal, this is like eating 25 tsp sugar
18 oz lemonade: 210 cal
Snow cone (3 oz syrup): 270 cal, low fat but like eating 11
teaspoons of sugar
Small Kettle Corn: 600 calories
Corn on the Cob: 200 calories
Fried Twinkie: 420 calories
When you go to the fair remember to have a snack before you go so
you are less likely to make poor food choices, take extra laps around
the fairgrounds, and enjoy the fun of the fair!
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.
Join the POWER team in celebrating the
importance of health and fitness. On September
11, 2010 we will be teaming up with local partners
to have a fun filled day of activities to promote a
healthy lifestyle for kids. The Fitness Farm will host
the event and provide a chance to learn fun facts
about the body, jump roping skills, try new foods
and to meet the Pacer’s mascot.
These fun festivities are
all free of charge. Come
and show your support for
the program and win prizes.
For more information email
us at [email protected].
Be Cool and Be Active!
The new school year has started! This is a great
time to get out and play with new friends. When you
get home from school don’t turn on that TV - get
outside and get moving!
Fun ideas that will get you moving:
• Jump rope, Hula-hoop, Jumping jacks (see
who can do the most in a row).
• Race your friends! Set up a starting line and
finish line and try to run your fastest time!
• Ride your bike. Don’t forget your
helmet and pads!
• Walk your dog or go on a
hike at your local park.
• Run through a sprinkler
or go swimming on a warm day.
• Throw a Frisbee or ball around
with friends.
The National Association
for Sports and Physical
Education recommends
school-age kids:
**Get 1 hour or more of moderate
and vigorous physical activity on
most or all days
**Participate in several bouts of
physical activity of 15 minutes or
more each day
**Avoid periods of inactivity of
2 hours or more.
http://kidshealth.org
Do You Eat Breakfast?
Here are 5 reasons you should!
1) Breakfast helps to kick-start your
metabolism
2) Eating breakfast can help
prevent overeating later in the day
3) It can be difficult to get all the
necessary vitamins and minerals
without breakfast
4) Breakfast can help keep you in a
good mood
5) Breakfast gives you energy and
brain power that you need to start
your day
Southwestern Chicken Pasta
Salad**
1/2 pound uncooked pasta
2 cups shredded chicken
1 cup fresh corn kernels
3/4 cup shredded sharp cheddar cheese
1/2 cup sliced green onions
1/2 cup diced red bell pepper
1/2 cup chopped plum tomato (about 2
tomatoes)
1/4 cup fresh orange juice
2 tablespoons fresh lime juice
1 tablespoon extra virgin olive oil
1 tablespoon chopped canned chipotle
chiles in adobo sauce
1/2 teaspoon salt
Cook pasta according to package
directions, omitting salt and fat. Drain
and place in a large bowl. Add Grilled
Lemon-Herb Chicken and next 5
ingredients (through tomato); toss well
to combine.
Combine orange juice and remaining
ingredients, stirring with a whisk. Drizzle
over pasta mixture; toss gently to coat.
Cover and chill.
Instead of:
Turning on the TV
after school
How about:
Go for a walk! Sitting
in the classroom all
day and then sitting
all evening once you
are home makes it
hard to get your 60
minutes of activity!
Instead of:
Skipping breakfast
because of sleeping too
late before school
Instead of:
Thinking that healthy
eating and exercise are
not something to think
about when you are a
child or young adult
How about:
Remember that a healthy
diet and physical activity
is important for everyone
– no matter what your
age, shape or size!
How about:
Get yourself up a little
early so you can eat at
least a little something for
breakfast. Not eating
breakfast is not a good
habit to start!
Blueberry-Orange Parfaits**
Fun Snacks!
1 1/2 tablespoons sugar or light brown
sugar
1/2 teaspoon grated orange rind
2 (7-ounce) containers reduced-fat plain
Greek-style yogurt
2 cups fresh blueberries
2 cups orange sections (about 2 large)
1/4 cup wheat germ
Combine first 3 ingredients in a small
bowl, stirring until blended. Spoon 1/4
cup blueberries into each of 4 tall
glasses. Spoon about 2 1/2 tablespoons
yogurt mixture over blueberries in each
glass. Add 1/4 cup orange to each
serving. Repeat layers with remaining
blueberries, yogurt mixture, and orange.
Sprinkle 1 tablespoon wheat germ over
each serving; serve immediately.
Serves 4
Serves 6
st
August 31 is National Trail Mix day! Trail mix
is a tasty and high energy snack that is very
easy to make! You can make your own
healthy trail mix by combining your favorite
whole grain cereals, dried fruit, and different
types of nuts and seeds. Grab a hand full of
trail mix when you need a quick and healthy
snack which packs carbohydrates, protein,
and fruit. When making trail mix, try to avoid
chocolate and sugar covered fruit. Experiment
with different ingredients in your trail mix and
enjoy the yummy combinations of food!
To make your own trail mix, try combining 2 or
3 foods from each of the 3 groups below:
Nuts and Seeds: Peanuts, Cashews,
Almonds, Walnuts, Sunflower seeds, Pumpkin
seeds
Dried Fruit: Raisins, Dried Cranberry, Dried
Apple, Dried Blueberries, Dried Pineapple,
Dried Apricot
Healthy Cereals: Cheerios, Chex cereals,
Total cereals, Low-fat granola
August
Arugula
Celery
Brussels sprouts Cucumbers
Cantaloupe
Eggplant
Check out these recipes and more at www.cookinglight.com
Melons
Grapes
Onions
Pears
Squash