TODAY FRIDAY APRIL 26, 2013  WE WILL BE AT THE YMCA
PICK UP TIME IS 4:30

 http://kidshealth.org/parent/recipes/recipes_family/caesar_salad.html#cat20230

 

Cathy's Caesar Salad

Prep time: 10 minutes

Ingredients:

• 10 big leaves of romaine lettuce - washed, dried, and torn into small pieces
• 1 tsp. olive oil
• 2 tsp. parmesan cheese
• 1/2 tsp. garlic salt (replace with garlic powder to uphold flavor and to cut down on sodium)
• 1/4 tsp. ground black pepper

Directions:

1. Mix lettuce and other ingredients in salad bowl.
2. Refrigerate until serving.

Serves: 4
Serving size: 2 1/2 leaves
Nutritional analysis (per serving):
19 calories
0.7 g protein
1.4 g fat
1.2 g carbohydrate
0.6 g fiber
0.7 mg cholesterol
200 mg sodium
18 mg calcium
0.4 mg iron
Note: Nutritional analysis may vary depending on ingredient brands used.
Variations:
Chop up and add tomatoes and use 1/2 tsp. olive oil instead. The juice from the tomatoes will help keep the lettuce leaves moist.
Updated and reviewed by: Steven Dowshen, MD

http://kidshealth.org/parent/recipes/mealtime_makeover/m_chicken_fingers.html#cat20582

Mealtime Makeover: Chicken Fingers

 

Use boneless, skinless chicken with high-fiber cereal and an egg substitute to make a healthier version of this favorite kids' meal. You can make it in batches and freeze it for reheating for future meals. It goes great with a cup of skim milk and cut-up veggies.
Prep time: 10 minutes
Ingredients:
This Recipe:

• 1 4-oz. boneless, skinless chicken breast, rinsed, patted dry, and sliced into strips or 4 1-oz. boneless, skinless chicken tenders
• ¼ c. egg substitute or skim milk
• 1/3 c. flaked, high-fiber cereal, crushed

Traditional Recipe:

• 3 oz. cooked chicken fingers, typical fast food preparation

Directions:

1. Preheat oven to 350º F (176º C).
2. Dip chicken strips into egg substitute or skim milk.
3. Roll dipped chicken in high-fiber cereal to coat.
4. Place coated strips on non-stick baking sheet.
5. Bake for 18 to 20 minutes, turning after 9 minutes, until chicken is done (white, not pink, inside).

Serves: 1
Serving size: 1 chicken breast
Nutritional analysis (per serving):

This Recipe	Traditional Recipe
227 calories	255 calories
30 g protein	15 g protein
3 g fat	15 g fat
0.8 g sat. fat	3 g sat. fat
20 g carbohydrate	15 g carbohydrate
8 g fiber	0 g fiber
75 mg cholesterol	75 mg cholesterol
239 mg sodium	670 mg sodium
44 mg calcium	2 mg calcium
10 mg iron	4 mg iron
185 mcg folic acid	n/a mcg folic acid

Note: Analysis may vary depending on ingredient brands used.
Reviewed by: Mary L. Gavin, MD

 http://kidshealth.org/parent/recipes/recipes_family/tortilla_lasagna.html#cat20230

 

 Veggie Tortilla Lasagna

 

Prep time: 15 minutes
Ingredients:

• 2 tsp. vegetable oil
• 1 large zucchini, cut in half and sliced
• ¾ c. frozen corn, thawed
• 7-oz. jar roasted red peppers, sliced
• 1/3 c. ricotta cheese
• 1¼ c. grated Monterey Jack cheese
• 1 c. salsa, drained of juice in a colander
• 6 6-in. corn tortillas

Directions:

1. Preheat oven to 500°F (260°C).
2. Add vegetable oil to large pan and heat, adding zucchini, corn, and peppers.
3. In bowl, mix cheeses.
4. Trim sides of tortillas to fit a loaf pan. Layer tortillas, veggies, cheeses, and salsa.
5. Cover with aluminum foil and bake for 10 to 15 minutes.

Serves: 5
Serving size: 1 slice
Nutritional analysis (per serving):
293 calories
14 g protein
13 g fat
32 g carbohydrate
5 g fiber
32 mg cholesterol
570 mg sodium
335 mg calcium
3 mg iron
Updated and reviewed by: Steven Dowshen, MD

 








http://kidshealth.org/kid/recipes/recipes/strawberry_bars.html#cat20229 
Prep time: 45 minutes
Ingredients:

• 1 c. flour
• 1 c. rolled oats
• ½ c. butter or margarine, softened
• 1/3 c. light brown sugar
• ¼ tsp. baking powder
• 1/8 tsp. salt
• ¾ c. strawberry jam

Utensils:

• oven (you'll need help from your adult assistant)
• large bowl
• square (8" x 8") pan coated with nonstick spray
• large spoon
• knife (you'll need help from your adult assistant)
• measuring cups and spoons

Directions:

1. Preheat oven to 350° Fahrenheit (180° Celsius).
2. In a large bowl, mix everything together except the strawberry jam.
3. Measure out 2 cups of this mixture. Leave the rest in the bowl, and set it aside.
4. Take the 2 cups of the mixture and press it into the bottom of the pan. You can use your hands or a spoon. Make sure you cover the entire bottom of the pan!
5. Using a large spoon, spread the strawberry jam on top of the mixture in the pan. Spread it evenly all over.
6. Take the mixture that was left in the bowl, and spread it over the strawberry jam. Press it down lightly.
7. Bake for 25 minutes. Remove the pan from the oven, and allow it to cool for at least 15 minutes.
8. Cut the bars into 12 squares to eat and share!

Serves: 12
Serving size: 1 square
Nutritional analysis (per serving):
211 calories
2 g protein
9 g fat
32 g carbohydrate
1 g fiber
22 mg cholesterol
126 mg sodium
16 mg calcium
0.9 mg iron
Note: Nutritional analysis may vary depending on ingredient brands used.
Reviewed by: Allison Brinkley, RD, LD/N

WEEK 5:  JR. HIGH

We started out with our warm up and since it was a nice day, we did our exercises outside.  I told them that if they worked out really hard, that we could them go and take a walk.

BODY WEIGHT CIRCUIT
  * SQUATS
  * JOG IN PLACE
  * AB CRUNCH
  * JUMP ROPE
  * TRICEP DIPS
  * JUMPING JACKS
  * SIDE LUNGES
After we got done we took them for a fast paced walk.  Great day with the kids




SOUTH SCHOOL:
    Well, they were really really wanting to go out and play kickball and I told them that I don't really like kickball because the only person really doing anything is the kicker SO, I told them that I would compromise
with them.......Before the kicker kicked the ball, the KICKER would have to call out an exercise and whatever they called out, we all had to do 10 of that.  They called out jumping jacks, sit ups, push ups, star jumpers, I even think mountain climbers.  I can't really remember, I was so exhausted by the end of the game, I think I did over 90 jumping jacks.  The kids loved it and we all got what we wanted:  Exercise + Fun = A HAPPY GOAL GETTER BUNCH


The Challenge:  TACKLE OBESITY- Create a 10 minute physical activity routine that you and your parents can do two or three nights a week. 
 

Station 1:  Hop Scotch Drill                  Station2: In and Out

-

                                              

WEEK 4:  For the Jr. High--We started out with a warm up and then had Ladders and Hurdle stations set up.  Each station were done for 1 min. with a 30 sec break.  We went through each station twice.

 
 
Station 3:  Sit up Station                                            Station4:  Hurdles-Back and Forth





Station 5:  Hurdles-Lateral Hops                              Station 6:  Step Ups on the Bleachers


                                                                                                       

Station 7:  Jump Rope Station





South School we ran a little differently.  We also did a warm up which included a run and then had  stations set up.

Station 1:  Ladder- Hop Scotch Drill
Station 2:  Jump Rope
Station 3:  Hurldes (6 mini hurdles were set up and then kids did lateral jumps right side then left side)
Station 4:  Mountain Climbers
Station 5:  Cones (5 cones were set up staggered and they would run, touch the cone and run to the next and after the 5th cone, run back to start)
Station 6:  Burpees

Each of these stations were also done for 1 minute with a 30 sec. break.  The kids worked so hard that I told them that Week 5, we could have a fun day. 

The Challenge for Week 4 was- BOOKENDS:  Have students do 50 jumping jacks before they start their homework, do 15 crunches between subjects, and when they have finished all their homework, end with the "pretend jump rope" exercise, counting 50 revolutions. 

I am so proud of all of the Jr. High and my South kids.  They have not complained once, every workout they are working hard and it is so nice when I talk to parents and they tell me how much fun their child is having and some of them have even lost weight.  Keep up the good work.

The recipes I have been sending home, I will try and get them on the blog next weekend.  It has been a wonderful surprise when I get to school some days and the kids will be bringing me some of the recipes that they have tried.  The chicken fingers were wonderful, Thanks Summer, Mariah made the strawberry bars and brought me a wonderful smoothie, and Sarah made me a wonderful strawberry smoothie :)  :)  What a great bunch of kids.  Keep up the good work and remember, if you see me running, you are more than welcome to join in.