I know what your mother says all the time, “Eat your vegetables!” But of course you don’t want to eat them. Now no one can blame you for not liking vegetables, they are the most unpleasant food to eat. However, I strongly urge you to re-think this. Vegetables are by far the healthiest thing you can eat, but are often the very last thing we have to eat on the dinner plate and we look at them, hoping somehow they’ll go away. But they don’t! And unless you want to try feeding them to the dog every night (who wont eat them anyway) here’s another thing you can try which is mixing them with other foods. You got steak, potatoes, and the dreaded broccoli, all you have to do is chop up your meat or potato and mix in the vegetables and eat away. It won’t take away all the taste of the vegi’s, but it will dull the flavor immensely and you won’t have to make lame excuses to your mother. Try it out! I’m sure it will be better for you; who knows, you may even begin to like vegetables.
Posted by David
Wednesday, October 31, 2007
Tuesday, October 30, 2007
The Stuff of Laziness
One thing to remember about the generation of today is that we have too many automated devices to do our work for us. Some of these devices are necessary, but others can be taxing to our heath. One example of this is in the entertainment sector of our society. We have too much TV, too much internet, too much I-pod, too much lazy time. We park ourselves in front of a screen everyday, whether it be the TV, computer, I-pod, video game or whatever. One day this week you should banish all the “Screen-devices” from your life and go outside and play. Don’t let your mind wander into the realm of, “I wonder what’s on TV ect ect ect…” Find something interesting to do outside. Some easy examples are: play a sport, (my old favorite is playing baseball), ride your bike, go for a walk, take a swim, or be nice to your dad and rake the leaves for him. If you did some of these things more often you might start to forget all the stuff on TV and the internet. Except for Health4Kids of course!
Posted by: David
Posted by: David
Friday, October 26, 2007
***BONUS POST***
I know that all this healthy living is tiring, but remember to have a happy life it is necessary. You are doing a great job traveling on your path to healthy living, but it is also important that your parents encourage a healthy lifestyle. So find your parents and watch this scarry, but informative video.
Bonus points 25
Posted By: Ashley
Bonus points 25
Posted By: Ashley
Recipe of the Week
Chicken Nuggets!!
Who doesn't love chicken nuggets? Chicken is a great source of protein, unfortunatly all that deep fried breading takes away from all the chicken goodness. In this recipe the chicken is coated with seasoned stuffing mix and grated Parmesan cheese a healthier alternative to deep fried, oily breading. For this recipe you will need:
Ingredients
1-3/4 cups herb-seasoned crumb stuffing mix
1/4 cup grated Parmesan cheese
3 tablespoons margarine
1/4 cup low-fat buttermilk
1/4 teaspoon ground black pepper
2 boneless, skinless chicken breasts (approximately 1 pound)
Equipment
Measuring cups
Resealable plastic bag (1 gallon size)
Rolling pin
Small saucepan or small microwave-safe bowl and wax paper
Measuring spoons
Medium shallow bowl
Mixing spoon
Paper towels
Cutting board
Small, sharp knife
Baking sheet
Oven mitts
Tongs
Ready? Okay, lets begin!!
Instructions
1. Preheat oven to 450 degrees F.
2. Measure stuffing mix into resealable plastic bag. Seal bag and place on flat surface. Crush crumbs by rolling and pressing rolling pin over bag.
3. Open bag and add Parmesan cheese. Reseal bag and shake to mix thoroughly.
4. Melt margarine (see Cook's Note)
5. Place melted margarine, buttermilk, and pepper in medium shallow bowl. Stir well with spoon. Set aside.
6. Rinse chicken breasts and pat dry with paper towels.
7. Place chicken breasts on cutting board. Cut chicken with small, sharp knife into 16 chunks of the same size. (Each chicken breast should give you 8 chunks or pieces.)
8. Dip each chicken chunk into buttermilk mixture, covering all sides. Let extra buttermilk mixture drip off. Place 3 dipped chunks at a time into bag of crumbs. Seal bag tightly and shake until chicken pieces are evenly coated with crumbs.
9. Place coated nuggets on an ungreased baking sheet. Repeat with remaining chicken chunks.
10. Place baking sheet in oven. Bake nuggets 4 minutes.
11. With oven mitts, remove pan from oven. Using tongs, turn over each nugget.
12. Return to oven and bake 4 to 5 minutes, or until medium golden brown.
13. With oven mitts, remove pan from oven. Using tongs, remove nuggets to platter or plates. Serve nuggets immediately. Place a small bowl of your favorite dipping sauce nearby, if you like.
Ask an adult to help you. Try this recipe, tell a friend and here is 100 points!
Posted By: Ashley
Who doesn't love chicken nuggets? Chicken is a great source of protein, unfortunatly all that deep fried breading takes away from all the chicken goodness. In this recipe the chicken is coated with seasoned stuffing mix and grated Parmesan cheese a healthier alternative to deep fried, oily breading. For this recipe you will need:
Ingredients
1-3/4 cups herb-seasoned crumb stuffing mix
1/4 cup grated Parmesan cheese
3 tablespoons margarine
1/4 cup low-fat buttermilk
1/4 teaspoon ground black pepper
2 boneless, skinless chicken breasts (approximately 1 pound)
Equipment
Measuring cups
Resealable plastic bag (1 gallon size)
Rolling pin
Small saucepan or small microwave-safe bowl and wax paper
Measuring spoons
Medium shallow bowl
Mixing spoon
Paper towels
Cutting board
Small, sharp knife
Baking sheet
Oven mitts
Tongs
Ready? Okay, lets begin!!
Instructions
1. Preheat oven to 450 degrees F.
2. Measure stuffing mix into resealable plastic bag. Seal bag and place on flat surface. Crush crumbs by rolling and pressing rolling pin over bag.
3. Open bag and add Parmesan cheese. Reseal bag and shake to mix thoroughly.
4. Melt margarine (see Cook's Note)
5. Place melted margarine, buttermilk, and pepper in medium shallow bowl. Stir well with spoon. Set aside.
6. Rinse chicken breasts and pat dry with paper towels.
7. Place chicken breasts on cutting board. Cut chicken with small, sharp knife into 16 chunks of the same size. (Each chicken breast should give you 8 chunks or pieces.)
8. Dip each chicken chunk into buttermilk mixture, covering all sides. Let extra buttermilk mixture drip off. Place 3 dipped chunks at a time into bag of crumbs. Seal bag tightly and shake until chicken pieces are evenly coated with crumbs.
9. Place coated nuggets on an ungreased baking sheet. Repeat with remaining chicken chunks.
10. Place baking sheet in oven. Bake nuggets 4 minutes.
11. With oven mitts, remove pan from oven. Using tongs, turn over each nugget.
12. Return to oven and bake 4 to 5 minutes, or until medium golden brown.
13. With oven mitts, remove pan from oven. Using tongs, remove nuggets to platter or plates. Serve nuggets immediately. Place a small bowl of your favorite dipping sauce nearby, if you like.
Ask an adult to help you. Try this recipe, tell a friend and here is 100 points!
Posted By: Ashley
Activity of the Week
Your mission for this week is to design an obstacle course! If you want get out a pencil and some paper and start sketching some obstacle course ideas. You can use hula-hoops, sports balls, or make some hurdles using buckets and a stick. Include blank space in your course where you can do some push-ups or sit-ups. Don't forget to invite some friends over for obstacle course fun! Award yourself 75 Points and watch this video!
Posted By: Ashley
Posted By: Ashley
Fact of the Week
Happy Nevada Day to everyone! Lets all celebrate with a healthy snack! Kashi is offering free snacks. Just simply go to this website http://www.kashi.com/outreach/snack_drive and follow the steps. First, the Kashi website will ask you to click on a snack that you are willing to give up. I gave up the cupcake! Then, the computer will suggest to you a Kashi snack to try. The next step is to fill out your adderess and Kashi will mail you a snack! Be sure to ask your parents permisson first! For completing this activity you can award yourself with 20 points and you get a free snack!!
Posted By: Ashley
Posted By: Ashley
Saturday, October 20, 2007
Exercise of the Week
Hi there! We’re back with more tips on keeping fit and healthy.
We have something fun to get you up and moving, and it’s called the “ski jump.” Stand with your feet together, knees slightly bent, elbows at a 90 degree angle, with your hands gripping your imaginary ski poles. Jump to the right, then back to the left, and repeat nine more times. Don’t forget to inhale as you lift off and exhale as you land. Do three sets of ten repetitions and you can give yourself 50 points!
Fact of the Week - Healthy Fast Food?
Yes, there are times during the week when families - parents and kids - need to grab something quick for lunch or dinner. We all know the dangers of "super-sizing" your order, but you needn't stay away from the drive through completely when time is in short supply. Children's meals now offer fruit or veggies as a substitute for french fries and milk instead of sugar-laden soda. Check out the following link for other ideas when you're on the run:
http://www.realsimple.com/realsimple/gallery/0,21863,1544890,00.html
Give yourself 10 points for going to this website, and add another 5 the next time you substitute milk for a soda.
Recipe of the Week
OK, so you do want some crispy potatoes every now and then, but you know the sad facts about french fries. Here is a recipe that will satisfy any potato craving - at less than a gram of fat per serving! As always, before you start, be sure and get mom or dad’s permission to work in the kitchen.
5 large baking potatoes (about 2 ½ pounds total)
Light vegetable oil cooking spray
2 large egg whites
1 tablespoon Cajun spice
Preheat the oven to 400 degrees.
Slice each potato lengthwise into ¼ inch ovals, then slice each oval lengthwise into matchsticks.
Coat a baking sheet with 3 sprays of the vegetable oil.
Combine the egg whites and Cajun spice in a bowl. Add the matchstick potatoes and mix to coat. Pour the coated potatoes onto the prepared baking sheet and spread them out into a single layer, leaving a little space between.
Place the baking sheet on the bottom shelf of the oven. Bake for 40 to 45 minutes, until the fries are crispy, turning them every 6 to 8 minutes with a spatula so that they brown evenly. Serve immediately.
Recipe serves 4 Fat per serving = 0.5 gram (versus 16 grams for fried potatoes)
Calories per serving = 291
(From In the Kitchen with Rosie – Oprah’s Favorite Recipes by Rosie Daley)
Give yourself 15 points if you try this recipe.
Happy and healthy eating from Joyce!
Hi there! We’re back with more tips on keeping fit and healthy.
We have something fun to get you up and moving, and it’s called the “ski jump.” Stand with your feet together, knees slightly bent, elbows at a 90 degree angle, with your hands gripping your imaginary ski poles. Jump to the right, then back to the left, and repeat nine more times. Don’t forget to inhale as you lift off and exhale as you land. Do three sets of ten repetitions and you can give yourself 50 points!
Fact of the Week - Healthy Fast Food?
Yes, there are times during the week when families - parents and kids - need to grab something quick for lunch or dinner. We all know the dangers of "super-sizing" your order, but you needn't stay away from the drive through completely when time is in short supply. Children's meals now offer fruit or veggies as a substitute for french fries and milk instead of sugar-laden soda. Check out the following link for other ideas when you're on the run:
http://www.realsimple.com/realsimple/gallery/0,21863,1544890,00.html
Give yourself 10 points for going to this website, and add another 5 the next time you substitute milk for a soda.
Recipe of the Week
OK, so you do want some crispy potatoes every now and then, but you know the sad facts about french fries. Here is a recipe that will satisfy any potato craving - at less than a gram of fat per serving! As always, before you start, be sure and get mom or dad’s permission to work in the kitchen.
5 large baking potatoes (about 2 ½ pounds total)
Light vegetable oil cooking spray
2 large egg whites
1 tablespoon Cajun spice
Preheat the oven to 400 degrees.
Slice each potato lengthwise into ¼ inch ovals, then slice each oval lengthwise into matchsticks.
Coat a baking sheet with 3 sprays of the vegetable oil.
Combine the egg whites and Cajun spice in a bowl. Add the matchstick potatoes and mix to coat. Pour the coated potatoes onto the prepared baking sheet and spread them out into a single layer, leaving a little space between.
Place the baking sheet on the bottom shelf of the oven. Bake for 40 to 45 minutes, until the fries are crispy, turning them every 6 to 8 minutes with a spatula so that they brown evenly. Serve immediately.
Recipe serves 4 Fat per serving = 0.5 gram (versus 16 grams for fried potatoes)
Calories per serving = 291
(From In the Kitchen with Rosie – Oprah’s Favorite Recipes by Rosie Daley)
Give yourself 15 points if you try this recipe.
Happy and healthy eating from Joyce!
Saturday, October 13, 2007
New Health Stuff
Hello healthy eaters out there. We here at Health 4 Kidz are instituting a new program to get you more encouraged to eat healthily. We will be starting up a new point system for doing the three things we post. If you get to 1000 points you will be rewarded with a digital very spiffy looking gold medal. Ready to earn some points? Here are the 3 postings this week!
Exercise of the Week
Ok were going back to basics, this week the exercise we have will be 30 pushups! And no, there will be no “girly” style pushups, even if you are a girl. We live in an equal opportunity society, so everyone must suffer equally. To keep everyone from killing themselves, I suggest you do the pushups in 2 sets of 15, or 3 sets of 10; taking a breather between each set. Doing this will grant you whopping 40 points!
Fact of the Week
Ever have Kool-Aid before? Well the average half-gallon (1 liter) of Kool-Aid has an entire CUP of sugar in it! AHHHH! That’s a whole lot of sugar, and besides bouncing off the walls after drinking it, it’s not very healthy for you either. So instead of drinking Kool-Aid, go drink some water with lemon. Reading this nifty fact gives you 5 points! And it was soooo easy!
Recipe of the Week
The recipe this week is a very nice strawberry smoothie. It doesn’t take long to prepare and there’s some very healthy stuff in it. Making this gives you a nice 50 points!
Prep time: 5 minutes
Ingredients:
¾ - 1 cup of milk
2-3 ice cubes
3/5 cup of frozen strawberries
1/4 cup of cottage cheese
1 1/2 tsp of sugar. (Not nearly as much as what’s in Kool-Aid!)
1 tsp of vanilla extract
Utensils:
Blender (Ask adults for assistance)
Cup
Measuring cups and spoons
Directions:
Pour all of the ingredients into the blender.
Put the lid on the blender and blend for 45 to 60 seconds until smooth.
Pour your smoothie into a glass and enjoy.
Serves: 1
Total points this week: 95
Posted by: David
Exercise of the Week
Ok were going back to basics, this week the exercise we have will be 30 pushups! And no, there will be no “girly” style pushups, even if you are a girl. We live in an equal opportunity society, so everyone must suffer equally. To keep everyone from killing themselves, I suggest you do the pushups in 2 sets of 15, or 3 sets of 10; taking a breather between each set. Doing this will grant you whopping 40 points!
Fact of the Week
Ever have Kool-Aid before? Well the average half-gallon (1 liter) of Kool-Aid has an entire CUP of sugar in it! AHHHH! That’s a whole lot of sugar, and besides bouncing off the walls after drinking it, it’s not very healthy for you either. So instead of drinking Kool-Aid, go drink some water with lemon. Reading this nifty fact gives you 5 points! And it was soooo easy!
Recipe of the Week
The recipe this week is a very nice strawberry smoothie. It doesn’t take long to prepare and there’s some very healthy stuff in it. Making this gives you a nice 50 points!
Prep time: 5 minutes
Ingredients:
¾ - 1 cup of milk
2-3 ice cubes
3/5 cup of frozen strawberries
1/4 cup of cottage cheese
1 1/2 tsp of sugar. (Not nearly as much as what’s in Kool-Aid!)
1 tsp of vanilla extract
Utensils:
Blender (Ask adults for assistance)
Cup
Measuring cups and spoons
Directions:
Pour all of the ingredients into the blender.
Put the lid on the blender and blend for 45 to 60 seconds until smooth.
Pour your smoothie into a glass and enjoy.
Serves: 1
Total points this week: 95
Posted by: David
Monday, October 8, 2007
Eating Habits
Hey parents! This one is for you. The video below discusses what consitutes healthy food and why it is important to instill good eating habits into your kids while they are still young.
Personally, I used to love McDonalds growing up, but back then I didn't know just how unhealthy eating fast food could be. Occasionally (about 3-4 times a month), giving into a craving for a burger value meal is not detrimental, but there are many more healthy alternatives out there.
Personally, I used to love McDonalds growing up, but back then I didn't know just how unhealthy eating fast food could be. Occasionally (about 3-4 times a month), giving into a craving for a burger value meal is not detrimental, but there are many more healthy alternatives out there.
Posted by Karishma
Thursday, October 4, 2007
Recipe of the Week
Looking for a great, simple snack? Well, I have got the perfect popcorn recipe for you! So, plan a movie night with some friends, make this Taco Popcorn and feel free to pig out, because two servings only counts as one carbohydrate exchange. This recipe is great for kids with diabetes, but is a tasty treat for anyone.
Ingredients:
*7 1/2 cups air-popped popcorn
*1/2 tsp. cumin
*1 1/2 tsp. garlic powder
*1 1/2 tsp. onion powder
*1 1/2 tsp. Worcestershire sauce
*cayenne pepper (optional)
Utensils:
*oven (You'll need help from your adult assistant.)
*large baking pan
*measuring cups
*measuring spoons
Directions:
Preheat oven to 300 degrees Fahrenheit (148 degrees Celsius).
Put popcorn in a large mixing bowl.
Lightly coat popcorn with cooking spray. Toss and coat again.
Combine cumin, garlic powder, onion powder, and cayenne pepper (optional).
Sprinkle spices over popcorn and toss to coat evenly.
Drizzle Worcestershire sauce over popcorn and toss again.
Spread popcorn evenly in large baking pan.
Bake for 10 minutes, tossing once.
Serves: 6
Serving size: 1 1/2 cups
Nutritional analysis (per serving):
*45 calories
*1 g protein
*1g fat
*0 g sat. fat
*9 g carbohydrate
*2 g fiber
*0 mg cholesterol
*28 mg sodium
*9 mg calcium
*6 mg iron
Posted By:Ashley
Ingredients:
*7 1/2 cups air-popped popcorn
*1/2 tsp. cumin
*1 1/2 tsp. garlic powder
*1 1/2 tsp. onion powder
*1 1/2 tsp. Worcestershire sauce
*cayenne pepper (optional)
Utensils:
*oven (You'll need help from your adult assistant.)
*large baking pan
*measuring cups
*measuring spoons
Directions:
Preheat oven to 300 degrees Fahrenheit (148 degrees Celsius).
Put popcorn in a large mixing bowl.
Lightly coat popcorn with cooking spray. Toss and coat again.
Combine cumin, garlic powder, onion powder, and cayenne pepper (optional).
Sprinkle spices over popcorn and toss to coat evenly.
Drizzle Worcestershire sauce over popcorn and toss again.
Spread popcorn evenly in large baking pan.
Bake for 10 minutes, tossing once.
Serves: 6
Serving size: 1 1/2 cups
Nutritional analysis (per serving):
*45 calories
*1 g protein
*1g fat
*0 g sat. fat
*9 g carbohydrate
*2 g fiber
*0 mg cholesterol
*28 mg sodium
*9 mg calcium
*6 mg iron
Posted By:Ashley
Exercise of the Week
I see you! You, yes you! You are sitting there on the couch, it's been a long day and all you want to do unwind with some uninterrputed, quality couch-time playing video games. Well, before you reach for the xbox controller and continue your Halo 3 game how much exercising have you done today? How much water have drank today? And, just how much time do you plan on spending playing Halo 3? Whats that you say? You can't possibly exercise today because it is raining outside. Oh, you drank a Mountain Dew at lunch today? Well, my friend grab yourself a glass of water and toss the Xbox for the Nintendo WII. Create your MII and start bowling, hit some homeruns, try to sink a hole-in-one, knock someone out boxing and be sure to drink plenty of water because you will get sweaty! Have fun and stay out of the rain!!
Now, read this: http://tech.yahoo.com/blogs/null/48950
Posted By: Ashley
Now, read this: http://tech.yahoo.com/blogs/null/48950
Posted By: Ashley
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