No Fast Food Friday???
My first thought was . . . Could we get our schools to take this on!??! Oooooooo -
Then I read the blog - and it is good - it is geared toward the family - a great idea - and that is why I am sharing it with you today!!
The recipes look delicious too! Check this out - I really related to the part where it is Friday, and we are tired of it ALL - and fast food just seems easy. . . . .I know I am exhausted today - but after reading this article, I thought. . . I could do this. . . . let me know what you think! The tip on my healthy calendar for today says “ Make your own healthy pizzas by using whole wheat pita bread and adding a variety of healthy toppings.” Another way to make No Fast Food Friday a success!
No Fast Food Friday
So - this being Friday’s post. . . . . . don’t forget to sign up for the Cardston Kids Marathon!!!
Register online, or run down to the Cardston Elementary School
(depending on where you live, you could add those couple of miles to your log - if you don’t drive. . . . )
The bell rings at 1:05pm I think. . . . . Tick Tock!!!
Check out the clock at the top of the website !!
MMMMMM smell that!
MMMMM Cookies! I have had 4 different ‘healthy cookies’ lately - (the term healthy cookies always seems like a bit of an oxymoron to me - but anyways . . . ) they have all been YUMMMMMMY! Did you know that . . . .
I LOVE COOKIES!
When it comes to cookies, healthy or not, one is never enough. . . . so I need to thank my dear friends for making healthy cookies - it helped a little when I ate . . . . more than one . . . So now I am going to share the recipes with you! I hope you enjoy them too! Let me know which ones YOU like the best!! I am also curious which ones you think are the healthiest? And here is the challenge - can you eat only 1 cookie??
Banana Oatmeal Chocolate Chip Cookies
Is it really possible to have a cookie recipe that doesn’t call for any sugar or butter but still produces cookies just as sweet and delicious as the ones you’re normally used to eating? Well, not only are these treats incredibly easy to make — even for moms that rarely bake — they’re nutritious and tons of fun for kids to get involved in making. The dates and bananas add a rich sweetness to every bite and the toasty oats give these cookies a crispy texture. And if you prefer bars to cookies, it’s easy to convert this recipe.
PS You have to freeze a few of these. The kids go crazy for them right out of the freezer!
Banana Oat Chocolate Chip Cookies -PB
(Makes 30 Cookies)
3 Bananas (preferably ripe or spotty bananas)
2 Cups Old Fashioned Oats
1 Cup Dried Dates, pitted and chopped
1/4 Cup Oil
1/2 Tsp Cinnamon
1/2 Cup Chocolate Chips, Walnuts or Raisins
1/4 Tsp Salt
1. Preheat oven to 350 degrees.
2. Mash bananas in a bowl, and mix in the remaining ingredients.
3. Allow the mixture to sit for 10 minutes.
4. Using a mini ice cream scoop or tablespoon, place the batter onto a Silpat or parchment-lined baking sheet. Flatten with a fork.
4. Bake for 25 Minutes.
5. Cool and serve.
** To make into bars – place dough in a greased 7×11 dish, bake for 35-40 minutes then allow to cool. Cut into bars or squares.
**To Freeze: allow cookies to cool after baking then place in a Ziploc bag, label and freeze for up to 3 months.
Fruity Oatmeal Cookies -CP
Makes 36 cookies (1 per serving)
Preparation - 10 min. • Cooking time - 10 minutes • Preheat oven to 350
Ingredients:
2 cups old-fashioned oats
1 1/4 whole whet flour
1 cup semisweet chocolate chips
1 cup dried fruit
3/4 cup ground flaxseed
1 tsp baking soda
1/2 tsp salt
2 large bananas, mashed
3/4 cup liquid honey
1/2 cup margarine
1. In a large bowl, combine, oats, flour, chocolat chips, dried fruit, flaxseed, baking soda and salt.
2. In another large bowl, combine bananas, honey and margarine. Fold in oats mixture.
3. Drop dough by tablespoonfuls onto prepared baking sheets. Flatten with a fork.
4. Bake in a preheated oven for about 10 minutes or until lightly browned. Let cool on baking sheets on a wire rack for 5 minutes, then remove to rack to cool completely.
Bal’s Lentil Cookies - ZK
36 cookies
prep: 40 min / cook: 15 min / total: 65 min
Ingredients:
1 cup (2 sticks) butter
1 cup brown sugar
1 egg
11cup cooked mixed lentils, pureed
2 teaspoons vanilla extract
2 cups quick rolled oats
1 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon kosher salt
1 cup chocolate chips
1 cup slivered almonds
1 cup pumpkin seeds
Cook the lentils in boiling water for 35 minutes. Strain the lentils and crush with a fork.
Preheat the oven to 375 degrees F. Grease a sheet pan or two.
In a bowl of a stand mixer, cream the butter and sugar together until pale in color and then add the egg and mix well until incorporated. Stir in the lentil puree and vanilla extract, and continue to mix until combined. Add the oats, flour, baking soda, and salt, and mix until well combined. Finally, stir in the chocolate chips, almonds, and pumpkin seeds.
Drop the batter by spoonfuls onto the baking sheet and flatten with a fork. Bake the cookies for 13 to 18 minutes and allow to cool on a baking rack.
Banana Oatmeal Cookies - LS
3/4 c. chocolate chips
2 c. rolled oats
2/3 c. almonds
1 t. baking powder
1/4 t. sea salt
1/2 t. cinnamon
1/4 t. nutmeg
1 1/2 c. mashed bananas
1/4 c. oil
1 t. vanilla extract
Preheat oven to 350 degrees. Lightly oil cooking sheet. Grind oats and almonds. I do this in my VitaMix - but a food processer will work too. Mix in baking powder, cinnamon, salt and nutmeg. Blend oil, vanilla and bananas. Mix together. Bake for 13-16 min.
Don’t Forget to Register
TODAY
for the Cardston Kids Marathon!
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!
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.
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!
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.
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?
Our first Marathon Medal!
Here it is
Our first Cardston Kids Marathon Medal!
It is beautiful, it is solid, it is heavy, it is the real deal! It is the proof that we really did our first Cardston Kids Marathon!!
Congratulations to all who participated!
Check out the link at the top of the page - just a few pictures from the race day!
Thank you! Thank you! Thank you!
It was a perfect day - and a great time was had by all!!
See you all next year!
Race Day!
It's Here!
Today is the day!!
What fun this has been! I am so impressed with all of the participants -
Thank you!
It wouldn't have been such a great success without YOU!
Did you know that it is 24 900 miles around the earth?
Did you know that the Cardston Kids Marathon Runners/Walkers have walked 16 380miles!!
Did you know that by the end of today we will have walked 17 030miles!
Did you know that from here to Brisban Australia is only 7 788 miles!
We have walked a long ways!
Congratulations to all of you!
We will see you at 11:30 at the Elementary School to walk our final mile!!
T-shirt Pick-up
It’s Time!!! It’s Time!!! It’s Time!!!
Bring in your completed log to the Cardston Elementary School, or if you have already handed in your log – come to pick up your official Cardston Kids Marathon t-shirts and Race Information during the following times:
T-Shirt Pickup Times at Cardston Elementary School
Friday, June 19 12:00pm – 1:30 pm
Monday, June 22 2:00 pm – 3:30 pm
Tuesday, June 23 2:00 pm – 3:30 pm
Wednesday, June 24 8:30 am – 10:00 am
We would recommend that you pick up your t-shirt before Wednesday if possible – to guarantee that you have it, and are ready for the race!!
When you pick up your t-shirt, you will receive a detailed information sheet about how this event will run, with a map of the final mile route.
Remember - You MUST WEAR your Cardston Kids Marathon t-shirt for the final fun run/walk. If you are not wearing the Cardston Kids Mara-
thon t-shirt, you will not get a medal or post race refreshments.
Race warm ups with Principal Bennett begin at 11:30am – This will be fun!! It is best if you arrive at the Start area (outside of the Cardston Elementary School) EARLY in order to find parking and get ready prior to the start. The race will start at 12:00 Noon – Sharp!
Registration Confirmation
Registration Confirmation
We have put a list on the website
of everyone who has registered along with their t-shirt size.
Please check the registration confirmation and make sure you are registered
and that your t-shirt size is correct.
If you need to make any changes,
please e-mail us by using the contact form
Thank you
Cardston Kids Marathon
A few spots left!
Registration Update
Just to keep you up to date - once registration closed on May 8
we had 636 registered participants!
WOW!
Thank you for supporting the Cardston Kids Marathon!
We are having so much fun!!
We ordered medals, and we have 14 spots left in the Marathon -
if you know of anyone who would still like to participate -
it's still not too late but there are
only 14 spots left
sign up now at the Elementary School!
And get logging your miles!
Only 5 weeks left
until the final mile fun run/walk
on June 24th @ noon!
(more information about the final mile fun run/walk still to come!)
Stop the Pop!
Healthy & Fit Families
Make Healthy Drink Choices
BEST DRINKS
WATER
Offer water instead of juice between meals and snacks. It is a good choice for your child anytime.
SKIM OR LOW FAT MILK
Children between the ages of 4-8 need 2 cups of milk everyday.
Children between the ages of 9 – 18 need 3 cups everyday.
Milk is a good source of calcium, protein, vitamins A & D.
GO EASY ON JUICE
For children under 6 years old, limit juice to 4 – 6 ounces per day.
For children over 6 years old, limit juice to 8-12 ounces per day.
Offer only 100% juice – not ‘fruit drinks’.
Encourage your child to eat whole fruit.
Drinking too much juice may increase tooth decay, diarrhea and weight gain.
STOP THE POP!
Children who have soft drinks, fruit flavored drinks (like Kool-Aid, Hi C) and other sugary drinks every day can:
• Be too full to eat healthy foods at meals and snacks;
• Have trouble keeping a healthy weight;
• Get more cavities.
Take the CHALLENGE - Drink more water every day
Mark (X) the actions you will do so you and your children can stop drinking pop & drink more water this month.
Keep a pitcher of water in the refrigerator.
Offer water at meals with a splash of lime or lemon juice for flavor.
Serve water at snack time or whenever your child is thirsty.
Buy fewer sugary drinks like pop, fruit drinks, fruit punches, lemonades, and Kool-Aid.
Turn off the tube
Healthy & Fit Families
Limit screen time
DID YOU KNOW?
One out of 3 children watch more than 4 hours of TV a day. Watching more than 2 hours of TV a day….
• Decreases the time spent reading, doing homework and has a negative effect on school performance.
• Decreases the amount time spent moving and being active
• Increases the likelihood of unhealthy snacking, exposure to advertising for unhealthy foods and gaining too much weight.
• Increases aggression and behavior problems.
WHAT CAN YOU DO?
• Keep TVs out of your child’s bedroom.
• Set a viewing limit for each child and let them plan their TV viewing for the week.
• Make a list of favorite things to do instead of watching TV or playing video games.
• Some ideas – reading books, arts and crafts, outdoor activities, listening to music.
• Make meal time family time – turn off the TV and talk to each other.
• Don’t let your child have the TV on while doing homework.
• Treat TV as a reward not a right – viewing should only be done after homework and chores.
Take the CHALLENGE – Move away from the screen
Mark (X) the actions you will do so you and your children can sit less and move more this month.
• Keep track of how much screen time you get in a week – then set a goal to get less.
• Plan your TV viewing for quality programs. Limit to 2 hours a day.
• Go for a walk or play a game instead of turning on the TV.
• Make a list of all the things you can do instead of watch TV and do a different one each day.
Be Active Everyday
Being active everyday helps everyone in your family have strong and healthy hearts, bones and muscles and maintain a healthy weight. Kids need at least 60 minutes of physical activity everyday and adults need at least 30 minutes. Being active together sets a good example for your kids, helps establish lifelong healthy habits and is a good way to spend time with your children.
Healthy & Fit Families
Are active everyday!
Get Moving!
Here are some simple and fun physical activities your family can do together any day of the week. Try to do one of these for at least 10 minutes a day.
Go for a walk
Put on some music and dance
Shoot some hoops
Play catch
Toss a Frisbee
Play a fun outdoor game
Visit a playground
Wash the car
Ride bikes
Jump rope
Hula hoop
Play hopscotch
Build Support
Walk to school with your child. Start a “walking school bus” – one or more adults walk with a small group of children to school – it’s safe and social.
Encourage your child to sign up for after-school programs that involve physical activity like dance, cheerleading, running or sports.
Start a walking club and train together to walk in a charity event.
Take the CHALLENGE – Be active everyday
Mark (X) the actions you will do so you and your children can do to sit less and move more this month.
Visit a park and spend time playing outdoors.
Find a walking route in your neighborhood and set a goal to walk it 3 times a week.
Dance during all TV commercials.
Try a new activity – look for classes or videos on yoga, martial arts or salsa dancing,
Last Chance!!
THIS IS IT!
THE LAST DAY
TO REGISTER FOR THE
CARDSTON KIDS MARATHON!!
Deadline Friday May 8th - 1:00pm
(end of the school day!)
That is Today!!
Get down to the school
right NOW
and get signed up!!
LAST CHANCE
Hurry and Sign up!! Tick! Tock!
3 DAYS LEFT
TO REGISTER FOR THE
CARDSTON KIDS MARATHON!!
Deadline Friday May 8th - 1:00pm
(end of the school day!)
We currently have 547 registered participants! WOW ! !
If you know anyone else who is considering doing the Marathon -
they need to sign up NOW!!
Remember - ANYONE can participate
Don't be disappointed on June 24 -
that you should have done it!
Time is running out!!
Hurry! Tell your friends and family
It is going to be the event
that EVERYONE will want to be a part of!!
Oh yeah - and the
CARDSTON KIDS MARATHON MEDALS
that you get when you cross the finish line . . . .
are REALLY COOL!!
TheBestLife.com
Do you ever think that sticking to a workout plan would be easy if it weren't for your spouse or kids? I hear different versions of the same problem all the time: I have to pick up my children at school and drop them off at practice so I don't have time to hit the gym. Or I'm a new mom and just can't balance my new baby with my workout needs. But there are ways to have a family and be healthy! Check out these tips on how you can make your fitness routine work with your busy life.
Level with yourself. It's possible that if your spouse or kids didn't give you a reason to skip the gym, someone or something else would—the holidays, your schedule, or your job, for example. Figure out what's standing in your way by asking yourself a few questions, like are there other reasons (stress or emotions) that cause you to miss workouts? Do you have a need to please other people at your own expense? Sometimes the answers can tell you if you really want to do what is necessary to permanently lose the weight.
Get an early start. Exercise first thing in the morning to avoid problems, like your daughter missing the school bus, that would cause you to bail on your workouts.
Choose family-friendly workouts. If you have young children, choose an activity that allows you to watch them while working out. For example, walk or jog with your child in a stroller or baby jogger or pop in a fitness DVD at home. Have older kids? Try combining exercise with some family bonding: Choose a time on the weekend, and plan a family outing, such as a bike ride or even a simple game of tag in the yard.
Don’t make excuses. Make regular exercise non-negotiable. Not only will this help you stay on track, but it also sets a good example for your children. They'll learn that taking care of their health is a priority.
For more weight-loss advice, join Bob Greene's TheBestLife.com. You'll get access to loads of articles, meal plans, delicious recipes and more.
Snow Day!
Wow!
On the positive side . . . . it is the end of April - and it can’t last - so go out and enjoy it, build a snowman, or check out a couple of cool websites while you stay warm!
COACH ED'S PAGE
Advice on Children's Running and More
Coach Ed is an experienced youth coach and children's fitness specialist. Get your questions about training and much more answered here.
Here is another site from the running room that has some fantastic articles on raising healthy kids!
Learn to be Healthy
The first one is http://www.learntobehealthy.org
This has sections for kids, teens, parents, teachers and community members.. Check it out..
The next site is probably more for the adult - but I really shouldn’t underestimate the kids and their computer skills - they would probably be able to navigate this site better that me! It will help you to figure out miles right here around town, and you won’t even need to drive (no gasoline needed - yeah!) So on second thought - this may be a great teaching moment for your kids to teach you a little something! Have fun mapping!
http://www.mapmywalk.com
Well, lets keep walking and running - and don’t forget to tell your friends and family to sign up soon -
the deadline of MAY 8 is only 3 weeks away!
Spread the word!
What is a Marathon
About half a million people run marathons every year! People who run marathons train a lot. Your body must be in good shape to run a marathon. A marathon is 42.1 km or 26.2 miles. The Cardston Kids Marathon will get you on your way to being physically fit.
Training Tips for your Marathon
Begin running under the guidance of a parent, adult, coach, teacher, etc.
Walk or run 25.2 miles in the next 10 weeks (that will put us at 1 week before race day!)
As you complete your miles, mark them off on your Cardston Kids Marathon Mile Log.
Come to the Cardston Elementary School on June 24 to run the last mile of your Marathon!!!
Wear running shoes or sneakers and socks. Proper footwear prevents foot problems
Run/walk with a friend. You can encourage each other that way
Stretch your legs before you run. Stretching helps prevent injuries. Hold each stretch for 20 seconds without bouncing up and down
Drink lots of water after you run and throughout the day. Water helps muscles do their work
Get plenty of sleep. Your muscles need lots of rest so you can keep running/walking everyday
Eat a well balanced diet including lots of protein and carbohydrates. Your body needs fuel to do its work!
Registration Update!
If you haven’t had a chance to register - no worries - tell your kids it is OK! You can still get started on the Cardston Kids Marathon. Just click on the link Downloads and Registrations (it’s right up there at the top of the page) - then click on Cardston Kids Marathon Log (you got it) - and print. Voila!
Get out there and walk or run - enjoy the fresh air! Now that spring seems to be here, you can really enjoy this beautiful weather and view of the mountains that we have right here in Cardston. Keep track of your milage during the Easter Break. When school starts again, bring your registration form into the CES office and receive your pedometer. But you will already be on your way to finishing your first marathon! Wow - You are amazing!
Happy Hopping - I mean running!
Why run in the Cardston Kids Marathon?
- It’s a great way to have fun!
- Running and walking make you physically fit!
- You can walk or run anytime and anywhere!
- You don’t need special equipment!
- You get to be part of the first Cardston Kids Marathon!
The goal of the Cardston Kids Marathon is to give participants the opportunity to increase their level of physical activity while focusing on reaching a goal. We hope to motivate children and their families to commit to a healthy lifestyle and develop a daily fitness routine, which will ultimately give the child and their family the positive effects of better health and self confidence through achieving goals, not only in crossing the finish line but in life. Crossing the finish line is only the beginning of a lifetime of positive steps!
Have you Seen the Posters? also a few FAQ's
In our journey around town we have encountered a few questions . . . .
Frequently Asked Questions (FAQ’s)
How do you calculate miles to kilometers?
1 kilometer = 0.62 miles
How do I convert steps on the pedometer to miles?
Here is the easiest way that we have found to figure out how many steps are in a mile:
Count your pedometer steps by circling the track in the next lane out from the inside lane (called lane two). This lane is almost exactly a quarter mile. Then you just multiply your pedometer count by 4 to get your steps per mile.
I can’t attend the event on June 24th, if I do all the milage will I still receive my finishers medal?
All Cardston Kids Marathon participants must complete their race on the final mile course on race day in order to receive their medal. Makeup distances and/or alternate race dates are not recognized.
What time does the Cardston Kids Marathon start?
The start time and last mile race route are not completely set in stone. We will update you when the times and route are finalized. We are anticipating the start time will be 12:00pm.
How much does this race cost?
The entry fee for any student, at the Cardston Elementary School is $10
The entry fee for any other participant (parents, grandparents, siblings, or community members) is $15
What do I receive by registering for the Cardston Kids Marathon?
You will receive a pedometer and a marathon log. Once finishing the 25.2 miles, and handing in your completed log during the week of June 16 – June 23, you will receive your official Cardston Kids Marathon t-shirt. Once you cross the finish line on June 24, you will receive your Cardston Kids Marathon finishers medal, and enjoy finish line refreshements!
What do I do if I forget my t-shirt on race day?
Your t-shirt is like a racers bib #, it is your ticket to receiving your medal at the finish line. If you forget your t-shirt, you will need to see a member of the Parent Council at the warm up table and bring proof of identity with you. (Your teacher can vouch for you!!) We will have a master list of participants that have received their t-shirts by completing their milage.
How can I check if I am entered?
All entries are listed on a master list at the CES office. Because of child protection laws, we are unable to post your children’s names on the website. The master list is updated each weekend. You should check this information by calling the CES office ( 403-653-4955) approximately 1 week after registering to confirm your entry details are correct.