Pass the Health: National Diabetes Awareness Month

Posted by Coach Stacy & Debby Ridgell on November 6, 2013
Posted in: Pass the Health. Tagged: , , , . Leave a comment

Diabetic patient doing glucose level blood testNovember is National Diabetes Awareness Month.  Believe it or not, diabetes is the nation’s seventh deadliest disease – almost 19 million Americans have been diagnosed with diabetes and it’s estimated that around 7 million cases are currently undiagnosed.

What is diabetes?  It’s a disease in which the pancreas (a gland located just below the stomach) fails to secrete a sufficient quantity of insulin, causing high levels of blood glucose.  A normal blood test reading is 99 or below.  A reading of 100-125 makes you pre-diabetic and a reading above 126 makes you diabetic.  Symptoms of diabetes include increased thirst and hunger, fatigue, increased urination (especially at night), weight loss (for Type 1), blurred vision, and sores that do not heal.

Diabetes Facts

  • Diabetes is the leading cause of heart disease, stroke, blindness, kidney failure, and non-traumatic amputation
  • In 2007, diabetes contributed to over 230,000 deaths in the U.S.
  • Diabetes decreases life expectancy by 15 years
  • Diabetics spend $10,500 more per year on health care than non-diabetics

There are actually two types of diabetes:

Type 1 Diabetes

  • Also known as juvenile diabetes or insulin-dependent diabetes
  • No insulin is produced by body
  • Requires daily injections and self-monitoring
  • Often hereditary
  • Autoimmune disease (immune system attacks the beta cells in the pancreas that make insulin)
  • Small percentage of diabetic population – 5-10%

Type 2 Diabetes

  • Also known as adult-onset diabetes or non-insulin dependent diabetes
  • Pancreas produces some insulin but body does not process it effectively
  • Onset usually after age 30
  • Causes include heredity, obesity, poor food diet, lack of exercise
  • Large percentage of diabetic population – 90-95%
  • Can be initially treated with diet and exercise

A third type of diabetic condition, which is growing alarmingly in prevalence, is Pre-Diabetes, affecting 41 million Americans.  Those with this condition have above normal blood glucose levels, but not high enough to be considered diabetic.  The good news is life-style changes such as improved food diet and increased physical activity can head off full-blown diabetes for these borderline individuals.

Anatomy of Diabetes

The food you eat is broken down into a form of sugar called glucose, the body’s source of energy.  Your glucose levels rise when you eat.  Insulin, a hormone produced by the beta cells in the pancreas, pushes those glucose levels back down normally.  People with Type 1 diabetes lack insulin in their bodies and therefore inject insulin daily.  Individuals with Type 2 have insufficient insulin levels, but can improve their insulin’s effectiveness through lifestyle changes such as improved food diet, stress reduction, physical activity and improved overall health.

Diabetes Management

Healthy eating and physical activity are important components to managing diabetes.  Not only do they make you look and feel better, but they improve your overall health as well.  Remember, you should always check with your physician before beginning any exercise program.

The best time to exercise is 1-3 hours after meals.  You should check your blood-glucose levels before and after physical activity because the exercise may lower your levels.  Always carry a high-carb snack with you.

When it comes to eating, try these measures:

  • Eat about the same amount of food each day.
  • Keep portions fairly consistent.
  • Don’t skip meals or snacks.
  • Work with your doctor or dietician to determine the best meal plan for you.

For more information on managing and diagnosing diabetes, log on to the American Diabetes Association website or check out these resources at your local library:

 

ADA Complete Guide to DiabetesAmerican Diabetes Association Complete Guide to Diabetes by the American Diabetes

 

 

 

Mayo Clinic Diabetes DietMayo Clinic Diabetes Diet by the weight loss experts at Mayo Clinic Association

 

 

 

Deliciously Healthy Cooking for DiabetesDeliciously Healthy Cooking for Diabetes by Yael Avital

 

 

 

Fix it and Forget it DiabetesFix It and Forget It Diabetic Cookbook by Phyllis Pellman

Save that Pulp: Pumpkin Skin-Care Recipes

Posted by Debby Ridgell on October 29, 2013
Posted in: Healthy Recipes, Pass the Health. Tagged: , , , . Leave a comment

pumpkin

After you’ve carved your Jack-o-lanterns on Halloween be sure to save that gooey glop. Turns out it’s not only tasty in soups and pies – pumpkin is great for your skin as well. Rich in essential vitamins and nutrients that give skin a natural glow, one would think they’d pack pumpkin into every skin-care product on the market, since it’s bursting with:
• Vitamin A, which softens skin
• Vitamin C, which is an antioxidant that reduces the harmful effects of free radicals
• Vitamin E, which reduces lines and wrinkles
• Minerals such as manganese, magnesium, zinc, iron and potassium, which generally improve the skin’s tone and appearance by breaking down dead proteins and fighting off inflammation

Despite the benefits of pumpkin to the skin – seriously, who wouldn’t want younger looking skin?? – surprisingly few commercial beauty products contain it as a primary ingredient. So why not make your own? Following are a few healthy pumpkin-based skin-care recipes that you can concoct from home using the pulp from this year’s Jack-o-lantern. They’re good enough to eat – but better to slather them on your skin instead. Enjoy – and have a safe and happy Halloween.

Pumpkin and Honey Mask (from http://www.womenshealthmag.com)

¼ cup mashed pumpkin pulp (can be canned)pumpkin face mask
1 Tbs honey

In a small bowl, combine the mashed pumpkin and honey. Stir until smooth. Apply to clean, damp skin in the evening, and leave it on for 20 minutes. (This mask can be sticky, so be sure to wear an old t-shirt when using it.) Rinse with water and pat dry. Apply once a week or whenever skin is irritated.

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Sweet Pumpkin Body Scrub (from http://www.sparkpeople.com)
This body scrub will gently exfoliate and revitalize your skin.pumpkin body scrub

Combine in a small bowl:

1 cup pureed pumpkin
1 cup organic cane sugar
1/8 tsp cinnamon

Mix with a spoon until blended. Apply to body with gentle circular scrubbing motions, using a washcloth if desired. When complete, rinse with warm water.

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Pumpkin Body Butter (from http://www.routeonepumpkins.com)

½ cup pumpkin puree, preferably organicpumpkin body butter
½ cup solids from a can of coconut milk
½ teaspoon ground cinnamon

Mix ingredients in a bowl. Apply generously to clean skin and massage gently so as to work it well into the skin. Allow butter to remain on for 10 minutes or so, then rinse with warm water and pat dry.

Fit RX: Jennifer Aniston’s “stripper-ready” through Yogalosophy

Posted by Coach Stacy & Debby Ridgell on October 24, 2013
Posted in: Fit RX, Physical Activity. Tagged: , , , . Leave a comment

Aniston

 

 

 

Kudos to Aniston for bringing sexy back to the over-40 crowd. She’s set the fitness bar firmly higher for all of us.  Read how Yogalosophy made the actress “stripper-ready.”

Test Your Cold and Flu I.Q.

Posted by Debby Ridgell on October 18, 2013
Posted in: Pass the Health. Tagged: , , , , . 1 Comment

Cold and Flu IQ2Should I feed a cold and starve a fever?  Or is it the other way around?  Does chicken soup actually cure the common cold?  And I had a flu shot last year – I’m good for another nine or ten years, right?  Cold and flu season has snuck up on us once again, so it’s time to test your cold and flu I.Q. with the following ten-question quiz.  You’ll find the answers at the end – but no peaking!

1.  The flu vaccine is more dangerous than the actual flu?

a. True

b. False

 

2. Common flu symptoms include:

a. Fever

b. Cough

c. Aches and pains

d. All of the above

 

3. The common cold and the flu are basically the same thing.

a. True

b. False

 

4. Methods for preventing colds and the flu include:

a. Washing hands

b. Regular physical activity

c. A food diet rich in phytochemicals including dark leafy green, red and yellow fruits and vegetables

d. All of the above

 

5. Only the sick and elderly need the flu shot:

a. True

b. False

 

6. Which of the following are effective treatments for the common cold?

a. Antibiotics

b. Cough suppressants and decongestants

c. Bed rest

d. Both b and c

 

7. You should see a doctor if you experience

a. Severe chest pain

b. Persistent fever, coughing, or soar throat

c. Difficulty breathing or shortness of breath

d. All of the above

 

8. The flu is spread:

a. Through respiratory droplets passed through the air

b. Through contact with doorknobs, handrails, and keyboards

c. Both a and b

d. None of the above

 

9. There is no cure for the flu:

a. True

b. False

 

10. Side effects of the flu shot can include:

a. Kidney and liver malfunction

b. Local soreness where the shot is administered

c. High blood pressure or stroke

d. Constipation

 

Answers:

1. False.  While the shot does not guarantee you’ll be flu-free throughout the season, for most people, the flu vaccine is an effective safeguard against predicted flu strains.  There are some risks associated with the flu shot.  For example if you’re allergic to eggs, the shot might present some hazards.  In addition, the shot may contain trace amounts of mercury, which is added as a preservative.  Talk to your doctor about whether or not the flu shot is right for you.  And check out this video from WebMD on The Truth About Flu Vaccines.

2. True.  Fever, coughs, aches and pains – all of these are flu symptoms, as well as congestion, fatigue, sore throat, nausea, vomiting, and diarrhea.

3. False.  While cold and flu symptoms are similar, their severity differs greatly.  The common cold is a relatively minor irritation, compared to the flu, which kills up to 49,000 people annually.

4. All of the above (d).  Additional recommended cold/flu avoidance strategies include:

  • Getting plenty of sleep (7 or more hours each night) and relaxation
  • Reducing alcohol consumption and cigarette smoking, as both tend to suppress the immune system
  • Refraining from touching the face since cold and flu germs tend to enter the body through the eyes, nose and mouth
  • Drinking plenty of water (9-13 cups of fluid per day).  Dehydration tends to inhibit the immune system’s functioning.

5. False.  This was a trick question, actually.  While those suffering from chronic illnesses and seniors over the age of 65 are certainly more susceptible to flu viruses, the Centers for Disease Control and Prevention recommends that “Everyone older than 6 months is recommended for flu vaccination with rare exception.”  Click here for details on who should get vaccinated for influenza.

6. The answer is d (both b and c [cough suppressants and decongestants, as well as bed rest]).  Antibiotics fight bacteria-related illnesses. Colds, however, are caused by viruses.  Thus, antibiotics can actually do more harm than good in treating the common cold.

7. The answer is d.  All of these symptoms may indicate complications from the flu (such as pneumonia), or another medical condition (such as heart disease, asthma, or strep throat) for which medical treatment is necessary.

8. The answer is c.  The flu is spread through respiratory droplets that are passed through the air as well as through germs acquired by contact with infected surfaces.  This means that you should generally try to stay away from people who are sick and wash your hands often in order to avoid or minimize exposure to flu germs.  A chilling visualization on how cold and flu germs are spread can be seen in this video from Discovery Fit & Health.

9. True.  This is another trick question, actually.  There is no one antidote for treatment of the flu.  The flu is a virus, and there are several antiviral medications on the market (such as Tamiflu and Flumadine) that can shorten the duration of the flu.  However, for most people, the flu can be treated naturally with bed rest and drinking plenty of fluids, as well over the counter pain relievers and decongestants.  You should check with your doctor for dosages and age restrictions.

10. The answer is b.  Most people experience some soreness where the flu shot is administered.  A common misconception is that the flu shot cause people to “catch” the flu.  In fact, the reason that some people feel slightly under the weather after having the flu shot is that their bodies are busy producing antibodies in response to the vaccine, which sometimes causes general discomfort or weakness.  These symptoms generally pass within a day or two and are far less severe than those experienced with the actual flu.

Bonus Answers:

Q: Feed a cold and starve a fever?  Or feed a fever and starve a cold?

A: Neither.  This is an old wives’ tale.  While some foods – warm soup, for example – will make a soar throat feel better, most doctors and nutritionists simply recommend that when you’re sick you should eat healthy and nutrient-dense foods and drink plenty of fluids so as to avoid dehydration.

Q: How long does a flu shot last?

A: Each year, the flu vaccine is updated to address the virus strains most frequently infecting people throughout the world.  Therefore, unlike other vaccinations (i.e., measles, tetanus, pneumonia), the flu inoculation is only good for one flu season and should be taken annually.

What’s Next?  For me, it’s off to NextCare Urgent Care for my flu shot.  Coach Stacy, on the other hand, would rather have a 20-pound dumbbell dropped on her big toe than sustain a flu shot.  She wouldn’t mind the flu mist so much, but every doctor’s office and pharmacy she’s called in the Denver metro area has told her that the mist is only for “babies.”  Quite frankly, they should just give her the mist since, after all, Coach IS a big baby, at least where needles are concerned.  However, as it’s not likely she’ll score the mist anytime soon, she’s focused on eating a healthy food diet, getting plenty of exercise and sleep, and steering clear of germs.  Hopefully, the cold and flu bugs won’t find her.

For more information on your best defenses during cold and flu season, log on to the NextCare Urgent Care website.

Coach’s Kitchen: Soup Weather

Posted by Debby Ridgell on October 4, 2013
Posted in: Coach's Kitchen, Diet & Nutrition. Tagged: , . Leave a comment

We woke up to a dusting of snow this morning in Colorado.  That means soup weather!  Here are three hearty and healthy soup recipes for the cold weather ahead.

Butternut Squash Soup with Spiced Seeds (from www.myrecipes.com)butternut squash soup with spiced seeds

1 Tbs powdered sugar

1 Tbs brown sugar

1 Tbs egg white, lightly beaten

¼ tsp water

1/8 tsp salt

1/8 tsp ground cinnamon

Dash of ground red pepper

¾ cup unsalted pepitas (pumpkinseed kernels)

Cooking spray

1 (3 ½ pound) butternut squash

¾ tsp kosher salt, divided

4 cups fat-free, less-sodium chicken broth

2 cups water

Preheat oven to 300°. 

Combine first 7 ingredients in a small bowl.  Add seeds to sugar mixture, stirring to coat.  Spread seed mixture evenly on a baking sheet lined with parchment paper and coated with cooking spray.  Bake at 300° for 15 minutes.  Stir mixture; bake an additional 15 minutes.  Place parchment on a wire rack; cool pumpkinseed mixture.  Break into small pieces; set aside.

Preheat oven to 350°.

Cut squash in half lengthwise; discard seeds and membrane.  Brush oil over cut sides of squash; sprinkle cut sides with ¼ tsp salt.  Place squash, cut sides down, on a jelly-roll pan.  Bake at 350° for 1 hour and 20 minutes or until squash is tender.  Cool slightly.  Scoop out squash pulp from skins; discard skins.

Place squash pulp and broth in a blender.  Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender.  Place a clean towel over opening in blender to avoid splatters.  Blend until smooth.  Pour pureed mixture into a medium saucepan; stir in 2 cups water and remaining ½ tsp salt.  Cook over medium-high heat 5 minutes or until thoroughly heated.  Top each serving with seeds.

Yields 8 servings

Per Serving: 130 calories, 3.1 g fat, 3.5 g protein, 25.2 g carbohydrates, 3.6 g fiber, 449 mg sodium

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Tomato-Basil Soup (from www.cookinglight.com)Tomato-basil soup recipe

1 Tbs extra-virgin olive oil

1 ½ cups pre-chopped onion

3 garlic cloves, chopped

¾ cup chopped fresh basil

1 (28 oz) can fire-roasted, diced tomatoes, undrained

4 oz 1/3-less-fat cream cheese, cut into cubes (about ½ cup)

2 cups 1% low-fat milk

¼ tsp black pepper

1/8 tsp salt

Heat a medium saucepan over medium-high heat.  Add olive oil to pan; swirl to coat.  Add onion; sauté 3 minutes.  Stir in garlic; cook for 1 minute, stirring constantly.  Add basil and tomatoes; bring to a boil.  Add cream cheese; stir until cream cheese melts.

Place tomato mixture in a blender.  Remove center piece of blender lid (to allow steam to escape); secure lid on blender.  Place a clean towel over opening in blender lid to avoid splatters.  Blend until smooth.  Return to pan; stir in milk, pepper and salt.  Return to medium-high heat; cook 2 minutes or until thoroughly heated.

Yields 4 servings

Per serving: 228 calories, 11.1 g fat, 9.3 g protein, 22.9 g carbohydrates, 2.7 g fiber, 668 mg sodium

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Creamy Broccoli Soup (from www.realsimple.com) Creamy broccoli soup

1 Tbs olive oil

1 medium onion, chopped

1/8 tsp crushed red pepper (optional)

2 cups low-sodium vegetable broth

1 bunch broccoli, florets roughly chopped and stems peeled and sliced (about 7 cups)

1 large russet potato (about 8 ounces), peeled and cut into ½ inch pieces

Kosher salt and black pepper

2 ounces sharp white Cheddar, grated (1/2 cup)

Bagel chips, for serving

Heat the oil in a large saucepan over medium heat.  Add the onion and red pepper (if using) and cook, stirring occasionally, until the onion is soft, 4 to 6 minutes.

Add the broth, broccoli, potato, 2 cups water, ½ tsp salt, and ¼ tsp black pepper to the saucepan and bring to a boil.  Reduce heat and simmer, covered, until the vegetables are very tender, 18 to 20 minutes.

In a blender, working in batches, puree the soup until smooth, adjusting the consistency with water as necessary.  (Alternatively, use a handheld immersion blender in the saucepan.)  Top with Cheddar and bagel chips, if desired, before serving.

Yields 4 servings

Per serving: 200 calories; 8 g fat, 8 g protein, 25 g carbohydrates, 4 g fiber, 436 mg sodium

Ask Coach Stacy: No Time for Walking?

Posted by Coach Stacy & Debby Ridgell on October 1, 2013
Posted in: Ask Coach Stacy, Physical Activity. Tagged: , , , , . 1 Comment

Q:  I read your latest Denver Post blog on walking and pedometers and I actually have two questions.  First, even though I’m a busy mom of two tweens, I rarely come even close to walking 10,000 steps in a day.  So what other ideas do you have for building steps into my already packed days?  Also, my 12-year-old asked – and I did not know the answer – just who invented the pedometer?  – Meredith; Conifer, CO

A:  These are great questions.  First, I’ll give you a little more background about pedometers.  They were actually invented hundreds of years ago by Leonardo DaVinci, and made their way to America during colonial times via Thomas Jefferson.  But it was Japan that commercialized the pedometer in 1965, calling it “Manpo/kei,” meaning “10,000 steps meter.”  The goal of walking 10,000 steps a day is a rough equivalent to the Surgeon General’s recommendation to do 30 minutes of moderate physical activity each day.

LeonardoSecondly, I sympathize with you about not being able to find the time to add steps.  There simply aren’t enough hours in the day to accomplish the myriad tasks on most busy moms’ do lists, much less squeeze 10,000 steps into the day as well.  However – and I can’t emphasize this enough – your health should never be put on the back burner.  Joe Brady, a colleague of mine and a Doctor of Chinese medicine, has a saying, “She who waits until the 11th hour to take care of her health usually dies at 10:59.”  I’m glad you’re looking for ways to add steps into your day, Meredith.  Here are a few more ideas:

  • Capitalize on “standing around time.”  For example, if you’re watching your kid’s soccer game or waiting for an appointment, the bus, or the elevator, use that time to walk up and down the length of the field or pace around the hall.  You can even walk around while brushing your teeth!
  • Speaking of the elevator, take the stairs instead.  Or, if your destination is on the 27th floor and you can’t walk that many floors up, ride the elevator to the 17th floor and take the stairs the remaining ten.
  • Pace while on the phone.
  • Initiate “moving meetings.”  When Debby and I need to hold strategy sessions or meet over an upcoming program or post, we’re usually walking.  You’d be surprised what great ideas are generated when you’re on the move!
  • Ditch the “step killers.”  These include drive throughs, remote controls, escalators, and “people movers” at airports.
  • Start the habit of taking family walks after dinner – even if it’s just around the block.
  • After grocery shopping, forget the cart corral – walk your cart all the way back into the store.
  • If it’s practical, walk rather than drive your kids to school or to the bus stop.  If you have a dog, then by all means, take him for walks too.
  • Invest in a treadmill and walk on it while watching TV or reading.  If a treadmill is out of the question, simply get up and walk around during commercial breaks.  If most of what you watch is programming that you’ve pre-recorded, use the time you’ve saved by fast-forwarding through commercials to go for short walks.
  • Cut your own grass, rake your own leaves and shovel your own snow.  Get your kids in on the action too.
  • Enjoy walking outings with your kids.  Go for hikes, visit museums, and go to the zoo.

Mud ‘n Guts: The LoziLu Women’s Mud Run

Posted by Coach Stacy & Debby Ridgell on September 26, 2013
Posted in: Motivation, Physical Activity, Recess. Leave a comment

mud runSugar and spice and everything nice – that’s what little girls are made of.

Except…

When they’re playing in the dirt at the LoziLu Women’s Mud Run!  Races for cures are a dime a dozen these days.  Bib number, T-shirt, after party – bada boom, bada bing, on to the next 5K.

The LoziLu’s different – WAY different.  Promoted as a “filthy 5K festival,” the LoziLu Mud Run is part race course, part obstacle course, and the common denominators throughout are MUD and FUN.  The cause is worthy – helping young patients with leukemia and lymphoma look forward to a future of fun.

The LoziLu Mud Run is the perfect girls’ day adventure for all fitness levels and Denver’s Race is coming right up on October 12, 2013, at Dick’s Sporting Goods Park.  The LoziLu organizers have provided our clients and followers a $12 off savings coupon.  Register today and save with code:  T2FJBU3VS.

We’ll be there – gettin’ dirty for a great cause!  Come on out – let’s play in the mud!

Little Coach Stacy playing in the dirt

Little Coach Stacy playing in the dirt

Coach’s Daily Dose: Downsize Your Super-Size

Posted by Coach Stacy & Debby Ridgell on September 23, 2013
Posted in: Coach's Daily Dose, Diet & Nutrition. Tagged: , , . Leave a comment

biggie sizeMy, how they’ve grown – portions, that is.  In recent years, restaurant and fast food dishes – along with candy bars, soft drinks and donuts – have gotten bigger and bigger.  For example, in the 1980s, a 2.8 ounce fast food cheeseburger was 202 calories.  Today, it’s 4.3 ounces and 590 calories.  Twenty years ago, a soda pop was 6.5 ounces and 85 calories.  Today’s soda is 16 ounces and 250 calories.

These portion size increases have been accompanied by an alarming rise in obesity levels among children and adults in the U.S.  So how does one fight the Portion War?

First, be aware of reasonable portion sizes – and for that, here are some “handy” tips:

  • ½ cup of vegetables is the size of a cupped hand.
  • 1 cup of cereal or one potato should be about the size of a fist.
  • 3 ounces of protein is about the size of the palm of your hand.
  • 1 cup of milk is about the size of a small hand holding a tennis ball.

If these portions seem small, remember that your stomach is only about the size of two fists!

You’ll also want to be proactive in managing portions while dining out.

  • So “no” when asked if you want your meal super-sized.
  • Eat only half of your entrée and take the rest home in a to-go box.
  • Ask for half orders of pasta and salad and request petite cuts of meat.

To become more portion-savvy, download the following resources

Fitness Buzz: JAM World Record 2013

Posted by Coach Stacy & Debby Ridgell on September 17, 2013
Posted in: Fitness BUZZ. Tagged: , . Leave a comment

JAM World Record 2013 2

Health-E-tips’ JAM School Program and the Alliance for a Healthier Generation have teamed up for the second annual JAM (Just-A-Minute) World Record.  On Thursday, September 26th at 10:00 a.m. millions of kids and adults will be participating to set a new record for the most people taking a one-minute fitness break.  JAM World Record was created to promote the importance of everyone being active every day and encourage millions of kids and adults to take “just-a-minute” to get up and get moving.

Registration is now open for the JAM World Record 2013.  Individuals and groups are encouraged to sign up and ensure their participation counts toward the record-setting event.

JAM World Record 2013 has a goal to rally 3 million people to participate in this year’s event, more than doubling last year’s inaugural record of just over 1.3 million.  So get “JAMming” and sign up to count in the record.  For added fun and incentive, JAM Leaders in every state can compete to take this year’s JAM title from West Virginia, which registered nearly 8 percent of its state’s populations in 2012.  Colorado…ahem…took second last year and we’re hoping to lead the nation in 2013!JAM World Record 2013 1

JAM (Just-a-Minute) is a free wellness resource for schools and is designed to teach kids (and adults) healthier lifestyle habits.  The highlight of the program is the “JAMmin’ Minute®, a one-minute fitness routine that includes five very simple exercises that kids (or adults) can do while either standing at their desks or sitting in a chair.

Click here for a sneak peak at the JAM World Record 2013 routine featuring C.J. Spiller and Patricia Friberg.  Or download and print the PDF to share with your students, co-workers and friends.

People of all ages and abilities can make a difference by participating in the 2013 world record.  Mark your calendars for the JAM World Record 2013 on September 26, 2013 at exactly 10:00 your local time.

Coach’s Kitchen: Healthy After-School Snacks

Posted by Debby Ridgell on September 9, 2013
Posted in: Coach's Kitchen, Uncategorized. Tagged: , . Leave a comment

healthy after school snacksThe kids are back in school and coming home hungry for snacks.  They’ve studied hard all day and just need a little snack to tide them over until dinner.  But what do you feed them that is both healthy and nutritious – and that they’ll actually eat?

Here are ten kid-tested after-school snacks that are easy to prepare and sure to satisfy even the pickiest eaters:

  • Snack Kabobs:  Cut small cubes of low-fat cheddar or Swiss cheese.  Have kids “skewer” the cubes, as well as some grapes, with pretzel sticks.
  • Strawberry Smoothie: Throw a half-cup of frozen strawberries, a cut up banana, and a cup of low-fat yogurt in a blender and blend until smooth.
  • Frozen Grapes: Pluck and wash some seedless grapes and place them in the freezer.  The frozen grapes are like naturally sweet popsicles.  This is a popular snack for warm September afternoons.
  • Yogurt Parfaits: In a glass, layer a handful of berries, then a few spoonfuls of low-fat yogurt.  Sprinkle the top with fresh granola.  The yogurt is an excellent source of calcium.
  • Peanut Butter Balls: Mix a cup of smooth or crunchy peanut butter, a cup of honey, and 3 cups of rolled oats together.  Take handfuls of the mixture and form 1-inch balls.  Roll the balls in coconut and chill in the fridge for an hour before serving.  They’re yummy with a glass of milk!
  • Popcorn and Cheese:  Air popped corn is high in fiber and low in calories.  Serve it with low-fat stringed cheese.
  • Apple Slices and Low-Fat Vanilla Yogurt Dip:  The apples are outstanding sources of Vitamin C and fiber, while the yogurt provides protein and calcium.  Together they’re a creamy, crunchy delight.
  • Mexican Wrap:  Sprinkle low-fat, grated Monterey Jack cheese on a corn tortilla.  Fold in half or roll into a log then microwave for 20-30 seconds.  Serve it up with a little guacamole or salsa.
  • Star-spangled Pitas: Spread low-fat cream cheese in a whole-wheat pita.  Stuff with sliced strawberries and blueberries.
  • Ants on a Log: Spread peanut butter or low-fat cream cheese on a celery stick and top with raisins.