That was fun!
NOW
THAT
WAS
FUN!!!
. . . pictures coming soon!
THANK YOU everyone
(yes - I am talking about YOU!!)
for making this the
best kids marathon
EVER!
UltraKids Recipe Book
If you are interested in my
'UltraKids Recipe Book'
go to downloads
it is in a pdf format
(the last one on the list -
there at the bottom. . . see it?)
These are all healthy recipes
and snack tips
that we used in our
UltraKids Running Club this year.
Thanks UltraKids
for a GREAT
running year!
1 more sleep
Just 1 more sleep
it's almost here!
Check out the weather forecast for the week -
I think it's a sign
Remember to come and get your t-shirt and race bag today
Tuesday 2-4pm
or last chance
Wednesday 8-10am
at the Cardston Elementary School
Race warm ups begin
at 11:30am Wednesday June 23!
MMM Homemade Bread
3 more sleeps till the big race
weather is looking promising!!!!
Keep your fingers crossed!
Oh Ya -
You can pick up
your race bag
& t-shirt
tomorrow
@ CES
Here is a new little recipe for you to try!
Jack made his first loaf of bread - by himself! My aunt sent me this recipe - we didn't have any wheat gluten - but we made it anyways - and it turned out great! It was a hit! Thank you Aunt LaVaun! Wheat gluten is now on the regular shopping list - cause Jack wants to make it again!
Good luck with your little bakers!!
QUICK Whole Wheat Hand-Made Bread--1 loaf
Whisk well:
1 1/2 cups whole wheat flour
3 T. wheat gluten
1 T. instant yeast
Whisk in well:
1 1/4 cups warm tap water (You can never over whisk your bread).
Cover and rest 10 minutes.
Stir in until well mixed:
1 rounded tsp.salt
3 T. oil
3 T.honey
2 tsp. bottled lemon juice
Add and knead well:
1 cup whole wheat flour or more if needed to make a nice clean ball.
Let rest 20 - 30 minutes. Shape. Place in well greased bread pan. Raise until doubled. Bake at 350 for 35 minutes.
t-shirt pick up day!
only 6
more sleeps
'till . . .
T-shirt pickup days
Monday, June 21 @ 2:00pm - 4:00pm
Tuesday, June 22 @ 2:00pm - 4:00pm
Wednesday, June 23 @ 8:00am - 10:00am
We will be calling down the Cardston Elementary Students
by classroom on Monday and Tuesday.
If you are a member of our community,
you are welcome to come any of the above times.
Bring in your completed log and receive your t-shirt and race bag
See you soon!!
Registration Confirmation
ALRIGHTY!
Thank you
to everyone
who registered for the
Cardston Kids Marathon 2010!
It is going to be absolutely fantastic!
Check out the registration confirmation page on the top of this website - or click here
Make sure you are registered, and that your t-shirt size is correct.
Email us if you need any changes made!
Keep running and walking and rolling!!
Registration is now closed
We are excited to announce that we have over
840
registered participants for the
Cardston Kids Marathon 2010
But we are sad to say that registration is now
CLOSED!
•
Thank YOU!
for registering in the Cardston Kids Marathon 2010!
•
• • • NEWS FLASH! • • •
You may have heard a rumor about a money saving opportunity that is coming up. . . . .
The Cardston Kids Marathon (June 23) and the Cardston Family Fun Run (June 5) is excited
to work together to help our community become more fit this year.
So, anyone who has registered for the Cardston Kids Marathon will receive
a $2 discount when they register for the Cardston Family Fun Run ( 5K/5mile).
Yeah! Remember you can count your miles at the Family Fun run towards completing your Marathon!
Just head on down to the town office here in Cardston
before the deadline of May 21, 2010
(click here to download registration form).
Make sure to mention that you are a registered participant
in the Cardston Kids Marathon to get your $2 discount!
(they have a list)
Keep moving!
Lucky Day!
The Registration Door is Closing
- - - - S L O W L Y - - - -
We have had a request to
extend registration until Friday, May 8th
(From the Principal of the Elementary School)
because of our lovely spring weather.
We have had a couple of snow days this past week,
and some of our busses have not been running
. . . . SO . . . .
if you register in the next couple of days
(Till Friday - that leaves you today and tomorrow to still get in!!)
You can still participate in the
Cardston Kids Marathon!!
LUCKY!!!
Get your moms and dads,
grandmas and grandpas,
aunts and uncles,
brothers and sisters,
cousins and friends,
(older and younger)
to sign up with you!!
EVERYONE AND ANYONE
CAN PARTICIPATE!!
Register NOW!
Make it a fun family day!
New Oatmeal Recipe
This recipe has become a family favorite at our house.
Sometimes we make a double batch - and then save some for an afterschool snack.
We think it tastes good cold, hot, or anywhere in between!
Does it almost tastes like an oatmeal cake with a hint of apple?!?
Hmmm - all we know is that we LOVE LOVE LOVE it!
Try it out - something different on one of these cold, snowy spring mornings
in Cardston Alberta Canada - ugh!
Can you believe it is snowing again?
Sigh - well it can't last too much longer . . . can it??!!
Caledon Baked Oatmeal
Eat Clean Diet Cookbook pg. 20
Ingredients:
2 cups old-fashioned oats
2 cups low-fat, skim or soy milk
1/2 tsp vanilla
1/2 cup dried cranberries or other dried fruit
1/2 cup slivered almonds
1 large unpeeled MacIntosh apple - grated
4 Tbsp pure maple syrup
Eat - Clean cooking spray (just an olive oil - in a spray bottle)
we added cinnamon ( of course)
Preparation:
Preheat oven to 400. Coat a 3 quart casserole dish with cooking spray.
Combine all ingredients in a large bowl. If you are preparing the night before don't add the liquid ingredients such as milk and grated apple until morning.
Place mixture in casserole dish. Bake uncovered for 45 minutes.
Recipe says it makes 6 one cup servings - but my 5 kids polish off one recipe in one sitting!
Just one more day!
just one more day
to register for the Cardston Kids Marathon.
Registration closes on
Wednesday, May 5th!
You can come and register at the elementary school until the end of
the school day (3pm) or register online until midnight!
Parents: Remember that when you register for the Cardston Kids Marathon - you are being a great example to not only your own children but to everyone in the community as you support this healthy living activity. It teaches our kids that no one is too grown up to exercise every day and to reach big goals one step at a time. You will also being spending some quality time with your children that they will never forget!
Money Saving Bonus: If you are a registered participant of the 2010 Cardston Kids Marathon, you will receive $2 off your registration for the Cardston Family Fun Run ( 5K/5 Miler). Just head on down to the town office, they will have a list of all the registered Cardston Kids Marathon participants -Nice! When you run the Cardston Family Fun Run, you can add your miles to your log to complete the Cardston Kids Marathon! Not only are you keeping active, you are reaching a great goal - and saving a few bucks too!! Yeah!
So Hurry up and get registered for the Cardston Kids Marathon
time is running out!!!
What is Kale?
Ultra Kids Power Chips (Crispy Kale)
Kale is a green leafy vegetable - that looks like lettuce - here is a fun family friendly recipe to try with this vegetable....
Kale recipes aren't normally on the top of most parents lists when they're looking for vegetables the kids will like. But I urge you to try this crispy kale. It is really extraordinary.
This recipe came from a kids cooking site - so it can be your kids job - I love the ones I can delegate! We eat Crispy Kale at least once a week - it is a favorite meal when we have turkey burgers, sweet potato fries and Kale Chips!
Although the kale is roasted, not fried, it becomes crispy and salty, almost like french fries. French fries??? Yup - you read it right - french fries!
This kale recipe is incredibly healthy, too. It boasts a whopping 309% of the recommended daily allowance of vitamin A, 201% vitamin C, 14% calcium, 10% iron, 3 grams of protein, 2 grams of fiber, and it only has 112 calories and 1 gram of saturated fat per serving!
You can buy Kale here in Cardston at Extra Foods
Extra Foods is one of Cardston Kids Marathon Silver Level Sponsors!
Thank you Extra Foods!
Prep Time: 5 minutes
Cook Time: 20 minutes
Ingredients:
6-8 cups fresh kale, hard stems removed
2 Tbs. olive oil
1 tsp apple cider vinegar
1/2 tsp. kosher salt or sea salt
Preparation:
1. Place a rack on the lowest shelf of your oven. Preheat oven to 350 degrees F
2. Spread kale out on a sturdy baking sheet, Drizzle with olive oil and apple cider vinegar. Toss to coat completely.
3. Place on the lowest rack of the oven and bake for 10 minutes
4. Remove from oven and stir so that kale can get crispy all over.
5. Bake another 8-12 minutes or until kale is crispy. It should be just slightly browned and crispy to the touch. If Kale still bends, rather than crackles, when you touch it, it isn't done yet. Return it to the oven. Turn down the heat if it is getting too brown. Continue cooking until crispy
6. Remove from oven, and sprinkle with sea salt and serve immediately.
A tricky balance
By Lisa Belkin
Helping your kids stay healthy and fit without pushing them too far in either direction requires careful parenting. The number one thing you can do as a parent is to set a good example, starting when your children are very young. Make preparing and eating nutritious foods a priority in your house, and share with your kids the many benefits of eating healthy foods like vegetables and fruits. When you’re talking about healthy eating, emphasize those benefits that resonate with your child such as performing better at school, running faster on the field or gym class or feeling more confident. Your message should not be about attaining a certain weight or having a smaller body. These types of comments can have devastating effects on a child’s self esteem. And don’t discuss your own weight issues or dieting in front of young kids. They’re easily influenced by your struggles with food and the scale.
While you’re encouraging good habits, don’t make the mistake of obsessing over treat foods. If you make a big deal out of banning these foods outright, your children will develop an unhealthy relationship with them that will follow them into adulthood. In the Bauer household, we often have cookies and chocolate in the house. In fact, full disclosure, my youngest daughter, Ayden Jane, wants to be a cake decorator.
It can feel like a tricky balance — encouraging good eating habits without being too rigid. It may take some time to find out what works best for your family, but it’s worth the effort. If your child has a weight issue and you’re worried about handling it in a sensitive and effective way, consider making an appointment with a registered dietitian who specializes in pediatrics — with or without your child present, depending upon the circumstances and age — to discuss the best approach.
Jamie Oliver
Just a note - he IS English - and uses a couple of colorful words.
This is a powerful presentation! Well worth watching I think.
A little more from Joy Bauer
By LISA BELKIN
A publisher sent me the galleys of the wrong book a few months ago. William Morrow meant to send me a parenting book to review, but instead a cookbook arrived in the mail.
Called “Slim and Scrumptious,” with a sleek photo of its author, the nutritionist Joy Bauer, on the cover, I figured it was a book about low-cal entertaining, and I left it on the kitchen counter unread. Later that night I came down and found that my son had dog-eared the recipes he hoped I would make. Mac and cheese, chicken-lettuce wraps, pork fajitas, sesame chicken, spaghetti Bolognese, hamburgers, chocolate pudding. Seems this was a book of healthy versions of recipes that kids would eat — sophisticated, slimmed down versions, at that — and since that day we have systematically made every dish my son prescreened. The only people happier than the children at our house are the adults.
Like practically every family in the United States, we struggle with balancing healthy food with kid-friendly food and adult-palate food with easy-to-get-on-the-table food. Apparently Bauer, who is a private-nutrition consultant, as well as a regular health-and-diet contributor to the “Today Show,” has the same struggles at her house. The book I received by mistake is out in stores today, and I interviewed her recently about how to fill the needs of everyone in the family at once.
Q.
Are “kid foods” a defeat? It feels like shortchanging my children — nutritionally, aesthetically — to serve macaroni and cheese and chicken fingers. On the other hand, it seems to be all they will eat.
Don’t feel guilty about serving standard kid fare. The fact is, most children have very different palates than adults. Strong tastes — onions, garlic, spices, sharp cheese, bitter vegetables and the like — aren’t usually well received. Kids do better with more neutral-flavored foods like chicken, pasta, rice and mild cheeses. And, let’s face it, as parents we all appreciate the convenience of frozen or packaged foods, especially on busy weeknights.
Here’s my advice when it comes to tackling this issue. Try to limit convenience or packaged foods, such as frozen chicken nuggets and pizza, to two to three nights a week. Look for brands with clean ingredients that are low in saturated fat and salt. At the same time, and most importantly, learn to prepare healthier, homemade versions of these very same foods in your own kitchen using lean meats, low-fat dairy, whole grains and added vegetables.
For example, use lean ground turkey meat for burgers, tacos and meatballs. And whip up kid-friendly mac and cheese using whole-grain pasta, 2 percent reduced fat cheddar cheese and skim milk. Make delicious low-fat fries by cutting up white and sweet potatoes into strips, misting them with olive or canola oil and baking them in the oven. And no matter what you cook as your main fare, always try to serve additional vegetables on the side and use gentle encouragement to get your kids to try them.
Lastly, don’t rely on “kid foods” every night of the week. Continually try out new foods and recipes — healthy renditions of beef or shrimp stir-fry, chicken parm, even hoisen-glazed salmon — and make it a policy for your kids to take at least one bite. If you encourage them to sample new foods regularly as they grow older and their taste buds evolve, they’ll be more likely to enjoy a healthy variety. You may have to try some foods over and over before they meet approval, but eventually your kids might even start requesting them.
Help - My kids will only Eat Junk Food!
When I went to New York City last fall to join the 'Joy Fit Club', I had the opportunity to meet Joy Bauer.
Since then, I get her e-mails and religiously read her Blog - where she posts recipes - especially for families, and sometimes recipes that her kids cook!
That is why I decided to add her to the Cardston Kids Marathon today. Her sites are a real resource for healthy eating. She has a new article today - that includes a couple of delicious looking recipes - It is called
"Help - My kids will only Eat Junk Food!"
You may want to check it out! Oh, you can also become a fan on facebook - if you want to be a true stalker! ( Ha Ha!!)
We are definitely going to make the frosty chocolate milkshakes for only 150 calories!!
Happy Family Home Evening Treat for our house!!
What a Grain Idea
Easy Ways to Cook Whole Grains
Over 20 Ways to Enjoy Whole Grain Goodness
-- By Leanne Beattie, Health & Fitness Writer
Can you boil water? Then you can make whole grains a part of your diet. Whole grains are delicious and nutritious, supplying vitamins, minerals, protein and fiber. And there are many varieties to choose from besides the all-too-common wheat, oats and rice. No matter which you choose, from amaranth to quinoa, this article will show you how to select, store and prepare whole grains as a healthy part of your meals.
Cooking Basics
Whole grains are simple to prepare on the stove—just cook them the as you would rice or pasta—or in a countertop steamer, which is even easier. Once they’re cooked, whole grains will keep well and can be refrigerated or frozen. So cook as much as you can at one time.
For the most flavor, you can cook grains in bouillon or another flavored liquid (such as vegetable broth or chicken stock) to enhance taste. Don’t be afraid to use these flavor enhancers for a variety of purposes. Both vegetable- and chicken-flavored broths and bouillons will produce mildly flavored grains that can still be used for hot cereals, main dishes, salads or desserts. Here are some of the most common ways to prepare whole grains:
- On the stovetop: Any whole grain can be cooked in a pot just as you would cook rice but this method will take longer and will use more liquid than some other methods. If you’re cooking your grains this way, use a medium-size pot with a tight-fitting lid. Bring six cups of bouillon or broth to a boil in the pot, stir in 2.5 cups of grains (1 pound) and return to boiling. Reduce the heat to low, cover the pot and simmer until the grains are tender and most of the water is absorbed, about 45-60 minutes. Keep in mind that cooking times will vary for different types of grains.
- In an electric steamer: This inexpensive countertop unit is the easiest, most convenient way to cook all types of whole grains. Your steamer will come with a detailed instruction booklet and will include many recipes for preparing vegetables and seafood as well. Simply follow the instructions for the different types of grains, using the measurements and cooking times shown in the chart.
- In a pressure cooker: Pressure cookers also work well for whole grains. Adjust the cooking times as you would for any other food—whole grains typically take about half the regular time.
- In a rice cooker: A rice cooker may be used to cook many whole grains—not just white rice. These cookers use a sensor to determine when the liquid has been absorbed by the grains. But you will need to experiment a few times before you find the ideal amount of liquid to use to cook grains other than white rice.
- With the Crockpot: Put grains and liquid in the Crockpot and cook for 6-8 hours.
- In the microwave: A plastic rice steamer designed for microwave use can be used to prepare whole grains, but you will need to follow the steamer’s instructions carefully. You will need to change the power setting and stir the grains in the middle of the cooking process.
Popular Types of Whole Grains
Here is an overview of some of the most popular types of whole grains. If your local grocery store doesn’t carry them, most natural foods stores will.
Amaranth gives a delicious nut-like flavor to foods and contains more protein, lysine, calcium, iron, potassium, phosphorus and magnesium than any other grain. It is also a good source of vitamin C and beta carotene. Amaranth is commonly made into flour for use in breads, noodles, pancakes, cereals and cookies. To prepare, add 1 cup of amaranth to 2 cups of boiling water for a rice-like texture or 2.5 to 3 times more water for cereal. Cook until tender, about 18-20 minutes.
Barley is used in main dishes and soups and can be ground into flour for baked goods. The flavor is sweet and nutty. High in protein, niacin, folic acid, thiamin, calcium, magnesium, and phosphorous, it is a good substitute for rice and millet in recipes and rolled barley may be used in place of rolled oats. To prepare, boil 4 cups of water and add 1 cup of barley; reduce heat, cover, and cook 1 hour. Serve with dried fruit, raisins, honey, or grated orange rind.
Brown rice is a good source of B vitamins and Vitamin E and may be ground into flour for baking cakes, cookies, pancakes, waffles and breads. To prepare, boil twice as much water as you have rice. Stir in rice, return to boil, reduce heat and cover. Simmer about 35-40 minutes. Remove from heat and allow the rice to steam for another 15 minutes or more. Fluff with a fork to separate grains. To make you own cream of rice cereal, grind enough toasted rice to equal 1 cup. Bring 3 cups water to boil and add ground rice. Return to boil, reduce heat, cover and cook 1 hour. Top with honey, fruit or nuts. You can also bake your brown rice in the oven in a glass baking dish. Gather your ingredients as usual (1.5 cups rice and 2.5 cups water), butter and salt. Boil the water, salt and butter together and then pour the mixture over the rice, cover with foil and bake at 375° for one hour.
Buckwheat is sometimes referred to as "groats" (hulled, crushed kernels) or "kasha" (roasted buckwheat groats). Whole grain buckwheat may be used as a main or dish, added to casseroles or soups or ground into flour for pancakes, waffles, muffins, and breads. The flour is dark, robust, and slightly sweet and is best used in combination with blander flours when baking. It contributes bioflavanoids, protein, folic acid, vitamin B6, calcium, and iron to your diet. To prepare, use about 2 cups water per cup of buckwheat. Bring to boil, reduce heat and simmer 20-30 minutes or until tender, not crunchy (add extra water, if needed). For a main dish or side dish, cook onions with the buckwheat and add some herbs and sea salt during the last 10 minutes of cooking time. For kasha, use slightly less water and reduce cooking time to 15-20 minutes.
Kamut is a type of wheat. It is a good source of protein, pantothenic acid, calcium, magnesium, phosphorous, potassium and zinc. To prepare, use kamut flour in place of wheat flour in most recipes, especially pasta. Rolled kamut is available in some natural foods stores and can be used in place of rolled oats.
Millet may be prepared like rice and used for hot cereal and pilaf or cooked with spices and served as a side dish, in soups and in casseroles. Ground millet “meal” and millet flour are used to make puddings, breads, cakes, and cookies. Millet is bland tasting, so it is best used in combination with stronger flavors. In addition to protein, millet provides calcium, iron, magnesium, potassium and phosphorous. To prepare hot cereal, roast uncooked millet in a dry pan for a few minutes, then bring 2 cups water to a boil, add 1/2 cup millet, and return to boil. Reduce heat, cover, and simmer about 20-30 minutes. Add 2 tablespoons raisins or chopped dates during last 10 minutes of cooking time for extra flavor. Thin to desired consistency with soy, rice, oat, or nut milk, and sweeten with honey or pure maple syrup, cinnamon, raisins, bananas, or chopped apples. If you are using it as a main dish or adding it to breads, reduce the amount of water to 1.5 cups.
Oat groats can be cooked and served as hot cereal or prepared like rice and used as a side dish or added to stuffing. When steamed and flattened, oat groats become rolled oats (old-fashioned oats or oatmeal), which may be prepared as hot oatmeal or added to breads and cookies. Oats are rich in antioxidants, so breads, cookies, and other items made with oats don’t spoil as quickly. Oats are a good source of protein, calcium, iron, potassium, vitamin A, thiamin and pantothenic acid. To prepare, pour 1/2 cup oats into 1 cup of boiling water or milk. Reduce heat, cover and simmer for 15 minutes, adding more water if necessary. Serve with soy, rice, oat, or nut milk, and sweeten with honey or pure maple syrup or add cinnamon, raisins or chopped apples.
Quinoa, pronounced "keen-wa," is higher in unsaturated fat and lower in carbohydrates than most grains (technically, it’s a seed), and it’s also a complete protein, since it contains every essential amino acid. It is an excellent replacement for rice or millet in cereals, main dishes, soups, side dishes, salads, and desserts and it cooks in half the time as rice. Quinoa may be ground into flour for use in breads, cakes, cookies and used in making pasta, and it also provides protein, calcium, iron, phosphorous, vitamin E, and lysine. To prepare, rinse thoroughly by rubbing grains together in water in order to remove the bitter outer coating (saponin), which may irritate digestion or allergies. Bring 2-3 cups water to boil and add 1 cup quinoa, reduce heat and simmer 25-30 minutes or until tender.
Spelt is an excellent high-gluten substitute for those allergic to wheat and it can be substituted for wheat in almost every recipe, including pasta. Spelt is easier to digest than most grains and is full of B vitamins, such as riboflavin, niacin, and thiamin, as well as iron and potassium. To prepare, pre-soak 1 cup spelt in 2.5 cups water several hours or overnight. Change the water, bring to boil and then simmer for 45-60 minutes until tender but chewy.
Triticale may be found in whole berries, rolled like oats or ground into flour. Triticale flour must be combined with wheat, barley or spelt flour in order to produce a light, fluffy end product. Berries or rolled triticale can be used as cereal, in casseroles, or in side dishes such as pilaf. To prepare a delicious, hot cereal, add 1 cup triticale to 3 cups boiling water; reduce heat, cover, and simmer for 1 hour or until tender.
Wheat berries provide protein, calcium, iron, magnesium, phosphorous, and potassium, as well as B vitamins and vitamin E. To prepare, soak 2 cups of berries in water overnight and drain. Add the wheat berries to 6 cups boiling water or broth in a pot, reduce heat, cover and simmer for 1-2 hours. Serve with butter, honey or soy sauce. Add leftovers to soups, salads or knead into bread dough. For a crispy snack, place 4 cups wheat berries and 12 cups boiling water in a container, cover and allow them to soak overnight. Drain off the water and spread berries evenly onto a cookie sheet. Bake at 300° F until brown and crispy (about 10-15 minutes). To make your own cream of wheat from scratch, toast wheat berries and then grind enough to produce1 cup. Bring 3 cups water to a boil and add the ground wheat berries. Return to boil, reduce heat, cover and cook about 1 hour, stirring occasionally. Top with honey, fruit or nuts.
Who says that whole grains have to be boring or tasteless?
Registration is Now Open!
Registration is NOW open 'til May 5, 2010
Cost : $10 for Cardston Elementary School Students
$15 for all other participants
EVERYONE is welcome to register and participate
Register online, or come to the Cardston Elementary
School during school hours.
It will be a GREAT day!!
See you there - June 23@11:30am
Cardston Elementary School
Would you like a poster for your business/store?
Would you like to be a sponsor for this event?
Please contact us
It's coming!!
It's coming!!
The Cardston Kids Marathon 2010 is coming closer!
Registration starts in less than one month!!
Woo Hoo!!
March 15, 2010 to be exact!
Registration will be open from March 15 to May 5!
Let the fun begin!!
Let's jog your memory about the 2009 Cardston Kids Marathon . . .
Check out the 2009 YouTube Video by clicking here